Almond Coconut Protein Cookies

I had one of those nights.... Tossing and turning and making protein cookies in my dreams, repeatedly! I'd half-way wake up eager to get to the kitchen then I'd go back to sleep, I knew it was ZERO-DARK-30, and repeat my baking creation dream. Finally, when it was time to get up I FLEW out of bed... kinda went to the kitchen 1/2 asleep but I was READY to make some cookies. HAHA I didn't even know what type of cookies I was making but I started off with one of my favorite ingredients... Coconut. So here's how it went.

INGREDIENTS:
1 Scoop (1/3C) Vanilla Whey Protein Powder
1/2 C Coconut Shreds- Unsweetened
1/2 C Almond Slices
2 TBSP Flax
1 TSP Chia Seeds
2 TBSP Almond Butter
1 TBSP Honey
1 TBSP Coconut oil
1 TBSP Water
2 Egg Whites

Mix all dry ingredients first then add the wet ones. I mashed it all together in a small bow with a fork.
Mix until combined.
With a Ice Cream scooper, scoop dough and release on parchment paper.
Once all the dough is used up, use a cup to smash the rounded cookies down.

Bake @ 350 for 10 Mins

They come out nice and golden on the outside and moist and chewy, like a macaroon on the inside! YUMMM



I LOVE them! This recipe makes only 5 so double if you want more!

Dip them in Some 

Coconut Almond Milk!!! MMMM!

Nutrition Facts:

1 Cookie- 5 Servings

Cal- 181

Carbs- 7

Fat- 14

Protein- 10

Sugar- 1

Fiber- 3

Coconut Almond Protein Bar

This was one of my first protein bar recipes when I was in desperate need for a treat to take the blah out of competition food. One day while playing in the kitchen, AS ALWAYS this came to me. A coconut Almond Joy like protein bar! Being from Hawai'i, I am IN LOVE with coconut and dark chocolate ... not to mention Almond Joy's have been my favorite candy bars since I was... little me. So what a better way to enjoy a nutritious protein dessert than a healthy knock-off! Ahhhh :)

Ingredients: 

1 Cup Shredded Coconut Unsweetened

1/2 Cup Coconut Flour

2 TBSP Ground Flax Meal

1/2 Cup Almond slices (or another favorite nut)
1/2 Cup  Vanilla Whey Protein Powder

4 TBSP Coconut Oil

1 TBSP  Coconut Extract

1/2 Cup Unsweetened Coconut Milk

Dark Chocolate to drizzle
1. Mix all dry ingredients in a 8x8 pan

2. Melt coconut oil in microwave, add coconut milk and extract. Mix then pour over dry ingredients.

3. Mash together and press evenly into the pan. (If its too dry add a little more milk)

4. Slice into 8 bars and freeze.

5. Melt desired amount of chocolate in a small zip-lock bag. (cut the corner when ready to use)

6. When bars are cold spread out on a parchment paper and drizzle chocolate over each bar.

7. Let the chocolate harden then ENJOY!!!

  Nutrition Facts:

Serving size: 1 bar, 8 Servings

Calories:  174
Carbs:      5
Fat:          15
Protein:    7
Sugar:      2
Fiber:       3

Protein Peanut Butter Cup

HEAVENLY! ~ Protein + Peanut Butter and OF COURSE, Dark Chocolate! AHHHH

My Husband and I are addicted to a few things... to include PB and Dark chocolate. So one day after he sneaked Reeses peanut butter cup  I realized this was time for me to get on my game.... could I possibly make a healthy Reeses PB cup... an imposter? and Wala!

 Ingredients:

1 scoop (1/3c.) vanilla whey protein powder,
2 tbsp. peanut butter - crunchy, unsalted
2 tbsp. PB2 - Powdered Peanut Butter
1 tbsp. organic whole ground flax seed
1/4c 60-70% dark chocolate chips

I used silicone cupcake molds coated them in coconut oil. Meanwhile melt the chocolate in a bowl.
Use 1/2 the chocolate to coat the bottom of each cup.
-Freeze for 10min
Blend peanut butter, PB2, protein powder and flax seed.
Spoon PB mixture in each mold of hardened chocolate, bang on counter to even.
-Freeze for 10min
Melt the rest of the chocolate and coat on top of PB mixture.
 -Freeze for 10min
Gently peel out your tasty Protein PB Cups!

Nutrition Facts:

Per Cup, 4 servings
Calories:  164
Carbs:      11
Fat:          11
Protein:    10
Sugar:       6  (the darker the chocolate the less sugar per serving)
Fiber:        2

Banana Bread

Just like Grannys banana bread but WAY healthier and with all the fix-ins!

I love those days when I walk into the grocery store and they have bagged over ripe bananas on sale! Today was one of those days! When I see those sacks of bananas I can't help myself but buy them and think Banana bread, banana bread mmmmmm, grannies wonderful banana bread!

Like most of the time I bake I can never decide what flavor I'm going for a so in the case of a large recipe like this banana bread I can make two types easy. I always start off with the basics keeping in mind what I might want to change at the end, it's harder if the recipes are total opposites but when they can be pretty similar it makes it easy.

Ingredients:

  
3 medium bananas
1/2 cup whole wheat flour (or another type)
1 cup of oatmeal flour
1/2 cup coconut flour
1 c vanilla whey protein powder (or more flours)
1 tbsp vanilla extract
3 egg whites
2 tablespoons flax
1/2 cup of plain Greek yogurt
1/2 cup apple sauce
1/2 cup of almond milk
1/2 Nuts (optional)
1/2 Dark chocolate chips (optional)

Mix:

For banana bread I always start off with mashing my bananas in my mixing bowl.

Next add in the rest of the ingredients and mix well!

I always, ALWAYS add nuts to my banana bread! My choice is pecans but all types work. *When making multiple types I stir these in once the batter is in the loaf pan.

Heres the part where you make 2 types of banana bread, if desired :)

Once you combined all my basic ingredients, pour half the batter into one pan.
You can top it with some coconut shreds, nuts swirl in dark chocolate chips or whatever your heart desires. 

For the other half of the batter (Still in the mixer, added:
2 TBSP of PB2
2 TBSP of peanut butter

Mixed it up again and poured it into a pan. Then I took about another tablespoon of peanut butter and swirled it on the top. -Extra yumminess!

Bake:

Set your oven to 350F and bake these guys for about 45 minutes or until the knife comes out clean.

Slice and enjoy! With coffee, PB, ....by itself... for breakfast, snack... YUMMMMM!

No one can resist Banana Bread!!!

 

YUM! ~ Enjoy!

Love, Tabitha

Vanilla Mint

I really can't believe I still have ideas for different types of muffins. I thought I covered all the varieties but I guess not because my brain keeps conjuring up ideas. After I made my husband the chocolate mint protein muffins I immediately wanted to make a vanilla mint chocolate chip protein muffins. Like I've said before I meant its really not one of my favorite flavors but my husband loves it so I go with it.

Ingredients:

1/2 C (ground) Oatmeal Flour
1/4 C Coconut Flour
2 TBSP Flax
1 TSP Baking Soda
1/2 C Vanilla Whey Protein Powder
1 tbsp Vanilla

1/4 tsp Peppermint Extract*
2 egg whites
1/2 C apple sauce
2 TBSP Coconut oil
1/4 C Almond Milk- Unsweetened Vanilla
1/2 C Dark Chocolate Chips

  ~If you're missing something, have no fear, for substitutions click HERE!

 

Step 1:

I sift all my dry ingredients together in a large mixing bowl. 

Sift the big flour chunks to out help the muffins to rise beautifully.

Step 2: 

Slowly add in your wet ingredients. Ensure to scrape sides and mix well.

Step 3: 

Pour those babies into either a well oiled or a cupcake lined pan.

I like to oil my pans with coconut oil :)
 

Step 4:

Bake @ 350 for 25 minutes.
Makes 4 Jumbo Muffins!


Let them cool for about 10 minutes then use a butter knife or spatula to gently remove them from the pan.

* taste the batter as you add the mint extract, so that your not overdoing it but it still has a nice mintiness. 

SO YUMMM!!   ENJOY!

Sweet Potato Squares

So for those of you who really know me you would know that I absolutely hate, let me say this again HATE potatoes. Go figure... sweet potatoes are actually really good for you. So for me to go out of my way to try and eat some sweet potatoes religiously every day is kind of making a statement. Sweet potatoes are known to be full of antioxidants anti-aging properties including hormones that helps promote the female reproductive system.- Read more here. So you see why there a lot of good reasons for me to learn to like sweet potatoes. Thank God they're at least the sweet ones not the regular ones because sweet potatoes are much more tolerable to me than regular white potatoes. So I figured if I made a sweet potato pie that was healthy I could get my daily dose of potatoes disguised in the form of a dessert! So I went to work...

Ingredients:

2 c. Sweet Potatoes 

2 tbsp Honey or Agave 

2 tbsp Coconut Oil 

1/4 c. Plain Yogurt or Kefir (I've been enjoying this new ingredient!)
1/4 c. Vanilla Whey (optional)

1/4 tsp Cinnamon 

1/4 tsp Ginger 

1/4 tsp Pumpkin Pie Spice 

2 Egg Whites

Crust:

1/4 c. Coconut Flour 

1/3 c. Almond Flour

Dash of cinnamon 

2 tbsp Coconut Oil

Step 1:

Wash, peel and dice approximately 2 medium size sweet potatoes. The smaller you dice them the quicker they cook. Put them in a pot covered completely with water and set on high. Boil the potatoes of approximately 20 minutes until they are soft too the touch or easily stabbed with a fork.

While the potatoes are boiling make your crust.

Step 2:

 

Melt the coconut oil over the dry ingredients and mash together until completely combined.

Next, pressed firmly into the bottom of your pan. - I used a loaf pan, I know not that fancy but hey, it gets the job done.

Bake the crust at 350 until fragrance approximately 15 to 20 minutes. The longer you bake it at crunchier it gets but keep an eye on it because it can burn easily. 

Step 3:

Now here is the REALLY easy part. Once the sweet potatoes are cooked remove them from the water and toss them into a large blender with the rest of the ingredients.

Blend until all the ingredients are nice and creamy. Pour on top of the baked crust and pop back into the oven. 

Bake at 350 degrees for 45 minutes. 

 

Add some pecans and cinnamon on top if you want ... Its tasty! 

 

And that is how I take something I HATE to make it something I enjoy! ;)

Hope you Like it!! 

 

Love, Tabitha!

Tell me what you think! How's that for low sugar healthy goodness!?

Chocolate Black Bean Brownies

Now who doesn't love a gooey chocolatey rich decadent brownie!? I think we pretty much do

except we don't quite like all the fats and bad calories that come along with a brownie. Again somewhere online I found black bean brownies recipe and thought to myself, I think I need to simplify this recipe and of course add some protein! I don't like anything that includes too many ingredients, it just makes life more difficult, and the simpler the better. Of course not to make the recipe bland though but you know I love to have FULL flavor of healthy goodness!

Ingredients:

2 c. Black Beans
1/2 Cocoa Powder
1/4 Protein Powder (optional- Use no Almond milk if opting out of Protein- or keep it for gooey-er brownies) 
3 Egg Whites
1/4 Coffee
1/4 Almond Milk
1 TSP Vanilla Extract
2 TBSP Coconut Oil
1/4 c.  Agave Syurp
A dash of Cinnamon (or 5 if your like me!)
1/4 c. Nuts and dark chocolate chips (optional)


*Add a little more Agave/Honey if you don't think you can handle a lightly sweetened Brownie :)

Step 1:

Ensure you have cooked black beans. Boil them
on the stove for approximately half an hour on medium heat or soak overnight.

 Step 2:

In a large blender at 2 cups of cooked it black beans and the rest of your ingredients. Blend until combined  into a liquid form.

 Step 3: 

Oil an 8 by 8 baking pan. I use coconut oil for this but you can use whatever you want.

Pour your batter in the oil pan and sprinkle your nuts and dark chocolate on top.

 

 Step 4:

Bake at 350 degrees for 30 minutes

Here's where you play a little more with the baking process process... if you like very gooey brownies bake until is the center does not jiggle but the knife still comes out clean (30 mins)
If you like your brownies try and cooked well bake until the top of the brownie cracks (45 mins).

Try em out both ways they both have their purpose but I'd definitely like a gooey brownie for eating!

 

-Gooey-

 

-Dry-

Enjoy the healthy richness!

Nutrition Facts
Servings 16.0
Amount Per Serving
Calories 80
Total Fat 4g
Saturated Fat 2g
Monounsaturated Fat 1g
PolyunsaturatedFat0g
Trans Fat 0 g
Cholesterol 0mg
Sodium 11 mg
Potassium 162 mg
Total Carbohydrate11g
Dietary Fiber 3g
Sugars 4 g
Protein 3 g