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

Almond Milk & Almond Flour

In my house we don't really drink milk but almond and coconut milk holy cow we drink it like it's going out of style! I finally decided that it was time to try to make almond milk on my own and boy what a surprise! Making homemade almond milk is 100 percent worth because of the flavor and richness. However it is probably double the price of store bought almond milk.  Never mind the price, I still went at because anything homemade and 100% natural outweighs cost in my point of view.

 

 

Ingredients: 

 

2 c.Almonds
3 c.Water
1 tbsp Vanilla

 

 

 

 

 

 

Step 1

Place 2 cups of raw almonds in a container that can hold at least 4 cups of liquid. Cover the only ones with water up to your four cup measurement.
Let the almonds soak for about 2 days.
The only will be ready when they have expanded to almost double their size and filled your measuring cup.

 

Step 2:

Rinse your almonds then place into a large blender.

The amount of water you add to the blender determines how much almond milk you make.

2 cups of water create a coffee creamer consistency
4 cups of water makes it a bit lighter

Once you decide how thick Or thin you want your almond milk go ahead and add your water to the blender and puree.

 

Step 3:

Place a cheesecloth in a wire strainer over a large bowl or container.
When the almonds and water or pureed pretty good go ahead and slowly pour your almond water mixture into the cheesecloth.
The strainer is to help stabilize the cheesecloth over your container. I'm pretty clumsy so I still spill some of this cherished milk!
Once you've completely dumped everything into the cheesecloth and the majority of the liquid has drained through, slowly lift your cheesecloth grabbing just above the almond and squeeze more milk out of the almonds.
Twist and squeeze into you think you have everything you can possibly squeeze out.

 

Step 4:

Set the cheesecloth and aside and find a nice container for the almond milk. Add in vanilla extract stir and refrigerate. 

I don't recommend making extremely large batches at a time, It lasts only about 5 days unless you decide to pasteurize it. And TRUST me, when it goes bad you'll know. :/

 

Almond Flour

 

Step 1:

Now go back to your cheesecloth and precious ground almonds. Spread them on a large baking sheet.

Step 2:

You can either let the almonds air dry or set the oven to 200° F and bake for 20 mins.

Now Wala! You have home made Almond milk and Almond flour! 2 for the price of 1!

Use the Flour to make a tasty Protein treat and enjoy with a glass of Almond milk!

 

Or make Almond Butter!!

ENJOY!! YUM!

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!

Chocolate Espresso Pie

  

After making the Mayan Pie  I had to make another chocolate pie just a little different. I love coffee so I thought an espresso chocolate pie might be a delicious option! Here we go Again!

 

Ingredients:  

 

Crust:     
*1/4 c Almond Meal  
2 Dates (soaked in water over night) 
1/4 TSP Almond Extract 
1/4 TSP espresso 
Dash of Cinnamon 

Filling:

6 Dates (soaked in water over night)
2 TBSP of Water from Dates
1/2 c Avocado (about 3/4 of an avocado)
2 TBSP Coconut Oil
1/4 c Cocoa Powder
1 TSP Vanilla Extract
1/2 tsp Espresso
1/4 TSP Cinnamon

This fills one mini cheese cake pan PERFECTLY!

Times the recipe by 4 to fill a 9 in pie pan. 

1: Soak about 8 dates overnight or at least 8 hours
*if you don't have almond meal, soak 1/4 c whole almonds in water as well. 

2: Blend 2 dates, Almond meal, add extract and cinnamon. Don't blend too much, you don't want it to turn into butter. When combined press into your mini pan. 

3: Next blend 6 dates and 2 tbsp of dates soaking water until it forms a paste 

4: Add in the rest of the ingredients Avocado, Coconut Oil, Honey, Vanilla Extract, Espresso, Cinnamon. BLEND!


5: Add Cocoa Powder and BLEND again 

6: Pour over the crust and refrigerate for at least 1 hour. 

7: Serve and enjoy with almond milk!!!

This is a GREAT DESSERT full of all sorts of antioxidants and good fats! YUM YUM YUM!!

How something can be so delicious, natural, easy to make be so Good For You!  blows me away every time! Why was it that we needed sugar again?After eating this you'll wonder to!

 

Savor EVERY Bite!!!

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!?