Updated on December 3, 2014
Chocolate Cake w/ Chocolate Frosting
Do you ever have a failed recipe experiment? Well, I was super inspired by Kim Hoeltje’s delicous pumpkin recipes that I thought I would make fudge cookies from pumpkin and protein. MAJOR SUCCESS FAILURE. So, I quickly got out my blender and added some crucial ingredients to make the most rich and delicious chocolate cake.
1 tsp. baking powder
1/4 c. spelt flour
2 Lindt Dark Caramel Chocolate Squares
3 Oreos
1/4 c. Unsweetened Almond Coconut Milk
3 Oreos- Crumbled to Garnish on top
Frosting Ingredients:
1/4 c. cocoa
1/4 c. PB2
Almond Milk and Stevia to desired taste/consistency
Preheat the oven to 350 degrees Fahrenheit. Line a 9×9 pan with parchment paper. Throw all cake ingredients in a blender (including 3 of the six oreos) and mix well! Pour into pan lined with parchment paper. Crumble three remaining oreos and sprinkle on top. Put in the oven for 30 minutes or until a toothpick comes out clean. Remove and allow to cool completely on a wire rack like pictured below.
Mix all ingredients for the frosting, you may want to double the recipe as I did! Once the cake is completely cooled, frost away!
Updated on January 12, 2015
Banana Crunch Protein Balls
These are quick, easy and addictive!
With only 115 calories, you get healthy fats, protein, and a sweet treat with a low glycemic impact.
Why Would your Body benefit from eating these?
Whey Protein- Not only is whey protein delicious and extremely versatile (There are about 50 different flavors available online), it has also been shown to lower blood pressure and improve body composition. Read more about the link between blood pressure and whey protein here. This supplement is really not just for athletes, branched amino acids found in whey protein have been proven to help women and men of all ages with overall better strength, immunity, muscle mass, nerve and motor function, and better muscle recovery.
Banana Crunch Protein Balls
Serves 18
2 scoops Myofusion PB Cookie Dough Whey
1 Scoop Optimum Whey Banana Creme
1/2c. coconut sugar
1/2c. coconut oil (Warmed-liquid)
3/4 c. coconut flour
1/4 c. almond coconut milk (Any unsweetened almond milk will work)
Mix all ingredients well in a big bowl- feel free to add in cinnamon or any other spices you would enjoy. After mixing well, roll into individual balls and store in an airtight container in the fridge. Let sit for at least one hour. Enjoy!
You may want to melt chocolate and coat them, I did not. They were sweet and delicious enough, great solid texture.
Enjoy!
Macro-Friendly Recipe: F7 C8 P5
Updated on December 22, 2014
Meal Prep 101- Chicken and Turkey
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| Ground Turkey and Vegetable Nachos |
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| Hawaiian Chicken and Broccoli Pizza |
What if I told you you could take 30 hours of cooking and condense it into 2 hours??
This is not a trick, we make 30 meals in 2 hours, freeze, and save them for dinner all month!
This is extremely handy for when you need something healthy to eat after work and are not in the mood to cook or wait for an hour.
Meal prepping saves:
TIME – Two hours of cooking, instead of 30.
ELECTRICITY- Two hours of your oven heating up and working vs. 30 nights of preheating and cooking
MONEY- Buying in bulk gets chicken breast prices from $4-5 per pound, down to $2-3 per pound.
CALORIES- how much mindless munching do you do while waiting an hour for your dinner to cook?
Having chicken and turkey readily available to you also makes it where you won’t miss an opportunity to fill you body with amazing nutrients and protein that boost immunity and bone healthy. How would your body benefit from eating this?
Now let’s get down to the prep!
For the chicken prep, you will need:
-4 baking pans sprayed with non-stick spray
-18 lbs of chicken- We use six 3lb. bags of frozen chicken breast (If your chicken is not frozen, cooking temperatures and times will not be the same!)
-Olive Oil
-Salt
-Pepper
-18 Sandwich bags and 3- one gallon freezer bags
Begin by preheating the oven to 375. Spray 4 pans with nonstick cooking spray. Take the frozen chicken out the bags and place directly into pans. THERE IS NO NEED TO MARINATE OR SEASON.
Cook for 30 minutes, then remove. Stir all chickens around (they will not cook evenly if you skip this step!) and rearrange on the pan, then put back into the oven for another 15-30 minutes, until cooked thoroughly.
Allow to sit in the pans for at least 10 minutes before cutting (This allows the chicken to soak up some juice and cool)
Cut the chicken breast into strips or dice into chunks then throw into BIG mixing bowl. (We use a big cooking pot)
Add olive oil, salt and pepper to your liking into the bowl and use your hands (time to get dirty) to mix well. You may want to add back some juice from the pans if you feel the mixture is a little dry.
Allow mixture to cool completely. Then bag into individual sandwich bags and place 6 full serving bags into one freezer gallon bag.
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| This is a messy process, make sure to rinse your bags as needed before putting into the gallon freezer bag. |
Pop into the freezer and thaw when ready to eat. Please see specific thawing instructions below for best taste and quality.
FOR THE TURKEY PREP YOU WILL NEED:
HOW TO DE-THAW
Updated on January 12, 2015
Snickers Protein Balls
Why Would Your Body Benefit from Eating these?
1) Whey Protein- Not only is whey protein delicious and extremely versatile (There are about 50 different flavors available online), it has also been shown to lower blood pressure and improve body composition. Read more about the link between blood pressure and whey protein here. This supplement is really not just for athletes, branched amino acids found in whey protein have been proven to help women and men of all ages with overall better strength, immunity, muscle mass, nerve and motor function, and better muscle recovery.
2) Peanut Butter- Peanut butter is a healthy fat source when consumed in moderation. The protein + fiber combination keeps you fuller longer, keeps blood sugar levels stable, and improves heart health and blood pressure. Not only is it a good source of fat, it’s a great source of antioxidants, vitamins, and minerals, such as copper, magnesium, manganese, folate, and vitamin E (keeps that skin looking young)!
3) Oats – Contain your DV of manganese and a large amount of molybdenum- both of which are essential for healthy metabolism of proteins, fats, and carbs, and for healthy bones, skin, and muscles. Oats also pack a strong fiber punch with a unique combination of vitamins and minerals that help stabilize blood sugar, keep you feeling full, and protect your heart from cardiovascular disease.
Snickers Protein Balls
Serves 20
2 cups old fashioned oats
1 cup Chunky Peanut Butter (I used super chunky, or you could always add crushed peanuts)
3 Scoops Whey protein powder (I used 2 Peanut Butter cookie dough scoops, and one vanilla)
1/2 Cup Unsweetened Almond Milk (I use Blue Diamond)
6 Squares 90% Cacao to coat
Mix together all ingredients except for the chocolate. I mixed with a spoon then with my hands. Once the mixture is uniform, start to form into little dough balls and lay on a plate.
**Variations** If you want yours to be sweeter, like candy, use milk chocolate instead of 90% cocoa. Also, if you want a sweeter inside, add some stevia or sugar to the Peanut Butter mixture**
Updated on January 12, 2015
Peanut Butter Cookies
Gluten Free, Low Carb, High in essential fats!
Why would your Body benefit from eating these?
