Christmas 2014 Recipes 028

Oatmeal Ginger Molasses Bites (Gluten Free)

Christmas is over and it’s time to detox. These only have 50 Nutrient Packed Calories in each cookie!

Christmas 2014 Recipes 026

These are perfect to round out the Holiday Season, full of ginger, cinnamon, and molasses. All are proven to help with insulin spikes and inflammation- so get to snacking on these!


Oatmeal Ginger Molasses Bites
(Serves 18)

Dry Ingredients
1.25 Cup Gluten Free Oats
1/2 C. Coconut Flour (Make sure to break up all clumps)
1/2 Tsp Baking Powder
1/2 Tsp Ground Ginger (Or more if you desire)
1 Tsp Ground Cinnamon (I really like cinnamon!)
1/2 Tsp Pink Himalayan Sea Salt
1 Cup Stevia (Measures cup for cup with sugar)

Wet Ingredients
1 Egg
1/2 C. Unsweetened Applesauce
1/4 C. Unsulphured Molasses

Preheat the oven to 350 and line a pan with aluminum foil and nonstick spray.

Mix dry ingredients together well and make sure there are no lumps from the coconut flour. (Optional: Mix in raisins or candied ginger)

Next mix the wet ingredients together well and pour into dry. Combine thoroughly and the mix should look slightly sticky like below. Bake at 350 for ten minutes and allow to cool on a wire cooling rack.

Christmas 2014 Recipes 022


Christmas 2014 Recipes 028

Oatmeal Ginger Molasses Bites



Gingerbread Protein Bars

‘Tis the season for ginger and pumpkin everything. 

Naturally I crave ginger, but this time of year, I am flat out addicted. Candied ginger, ginger tea, ginger snaps, and alas, ginger protein bars! You name it, I want it. Below is my ginger bread, made from baking one of my gingerbread protein bars.



This recipe is made with Vita Fiber. For more information about what it is and how to get it, please look at my previous post. You will not be disappointed with this syrup, so go big when you buy ;)


Gingerbread Protein Bars
Serves 9-12 depending on the size of the bars

Dry Ingredients:
4 Scoops of protein powder (I did 2 Optimum Nutrition French Vanilla Creme and 2 Spirutein Vanilla)
1 tsp. Ground Ginger
1 Tbsp Ground Cinnamon
1 tsp. Baking Powder
1/2 Cup Stevia (Mines measures cup for cup with sugar)
Optional Add-Ins: Crushed Ginger snaps, candied ginger, etc.

Wet Ingredients:
1 cup VitaFiber Syrup
3-4 Tbsp Molasses (Unsulphured)

Line a pan with parchment paper.
Mix all dry ingredients well in a large bowl.

Next, add both wet ingredients to a microwave safe bowl and microwave on High for 2 minutes and 30 seconds.

The mixture will be hot, so use caution removing it and adding it to the dry ingredients. Add to the dry ingredients and stir immediately.
Stir the mixture until it’s a uniform consistency throughout. Then pour onto the pan lined with parchment paper and refrigerate overnight, or at least for one hour. Remove from the refrigerator and cut into bars.

Alternatively, you may take the mixture and pour into silicone molds, then refrigerate or freeze until hard. Pop out of the molds and store for 1-2 weeks in the fridge.







Pumpkin Chocolate Chip Cookies (Flourless, Gluten Free)

I came home after a #kaylaitsines workout (Week 1 of 12) and I swear it was #deathbykayla. 28 minutes of squats, jump squats, weighted lunges, and x jumps will make the toughest man cry. ;)


Anyways, I came home and instantly made a potassium/complex carb rich (pumpkin and bananas are GREAT sources of potassium) dessert to replenish and refeed my muscles. These cookies are rich in complex carbohydrates, potassium, sodium, and other minerals. No cramping muscles for me!


Pumpkin Chocolate Chip Cookies (Flourless, Gluten Free)
Serves 9

3/4 c. canned pumpkin (I used about a half 15 oz. can)
2 small bananas
1/2 c. gluten free oats
1/4 c. stevia (Mine measures cup for cup with sugar)
1 tsp. unsulphured molasses (Good source of iron!)
1/2 tsp. baking soda
1/2 tsp. baking powder
1/2 tsp. of Himalayan Pink Sea Salt (Good source of sodium and trace minerals!)
1/4 cup Dark Chocolate Chips (You can add more, but I worked to hard in Kayla Itsines workout to come home and mess it all up)

Preheat your oven to 375 degrees. Spray a cookie sheet with nonstick spray.

Combine all ingredients, except for the chocolate chips, in the food processor and mix well.

Next, stir in your chocolate chips with a spoon.

Drop teaspoonful cookies onto your prepared pan and bake in the preheated oven for 10 minutes. If you like them a little more well done, add five minutes, but check to make sure they are not burning.

Remove and let sit on pan for ten minutes, then enjoy! I stored mine in a glass container in the fridge for up to three days. It’s a small batch, so they shouldn’t last that long. ;)

IMG_3737[1] IMG_3741[1]


White Chocolate Peppermint Popcorn Balls! (Made with Vitafiber)

Normally popcorn balls are loaded with sugar and butter! These babies are loaded with protein and fiber.

The recipe is super simple and is made with Vitafiber syrup. You can purchase Vitafiber here.

Look at this simple nutritional comparison of my recipe vs. the average popcorn ball.

Popcorn Comparison

White Chocolate Peppermint Popcorn Balls
Serves 8

8 Cups Air-Popped Popcorn (I Popped my own from 1/4 c. kernels)
3/4 cup Vitafiber Syrup
1/3 cup Stevia (measures cup for cup with sugar)1 Scoop Optimum Nutrition French Vanilla Creme
1/2 tsp. Peppermint Extract

If you are popping your own corn: Airpop the popcorn, spray with a little nonstick spray, add some salt and put in the oven at 250 degrees while you are prepping the Vitafiber coating.


Lay out the popcorn on a big piece of parchment paper.

Using a nonstick pan, combine all remaining ingredients in the pan. Stir constantly and heat the vitafiber mixture over medium heat.


After about two- four minutes, you will see little bubbles forming and your mixture is ready for the popcorn! Pour evenly over the popcorn and let sit for about 10 minutes.

IMG_3715 IMG_3714

Next form into 8 popcorn balls. (Or eat out of a bowl like I did!) Serve immediately, or store at room temperature in an airtight container for up to three days.


Low Carb Peanut Butter Fudge

Low Net Carb Peanut Butter Fudge- Made with VitaFiber!

Forget Quest Bars- at over $2.00 bar, why not have a fresh bar customized to your liking?
Use this recipe to whip up your own protein bars with VitaFiber Syrup. It will significantly decrease your cost per bar and will have fresh, healthy ingredients that help feed and repair your muscles!
This low-carb, sweet syrup is key to so many great recipes that I will be unveiling over the next few weeks. Everything from muffins to protein bars, granola bars, and tasty cookies have been getting created and perfected in my kitchen with this versatile ingredient!

VitaFiber syrup is low calorie, high fiber, and full of prebiotics that help keep your gut healthy! Talk about a win-win-win ;)
For more information about the syrup’s health benefits, go to this link.

Okay, enough about the syrup. Time to reveal a fudge that’s low carb, high protein, sweet, rich, and absolutely taste-test approved by the sugarholics that live around me.

**Note** This recipe has to be put together quickly once the VitaFiber Syrup is heated, so we will be preparing all dry and wet ingredients, along with the pan first, so that we can move quickly once the ingredients are warmed **
Low Carb Peanut Butter Fudge- Made with VitaFiber
Makes 12 Big Pieces or 20 Little Pieces
Dry Ingredients:
5 Scoops Optimum Nutrition Protein Powder (I used 2 Mocha Cappucino, 2 Extreme Milk Chocolate, and 1 French Vanilla Creme)
1/2 Cup Stevia (Mine measures cup for cup with sugar)
1/4 Cup Raw Cacao Nibs
1/4 Cup Raisins
1/2 Cup Raw Almonds (Or Toasted)
Wet Ingredients:
1.25 Cup VitaFiber Syrup
1/4 Cup Coconut Oil (not melted!)
1/2 Cup All Natural Peanut Butter (I use the Chunky one)
Additional: 1/4-1/2 c. All Natural Peanut Butter for the Topping

Step By Step Process with pictures!

1) First Line a pan with Parchment paper.

2) Mix all dry ingredients in a large bowl. (Protein powder, stevia, cacao nibs, almonds, raisins)

3) Put all wet ingredients in a microwave safe bowl. (Coconut oil, Peanut Butter, VitaFiber) and heat for 2 minutes and 30 seconds on high. Make sure you have oven mitts nearby, this bowl will be hot!

4) Combine the hot liquids into the dry ingredients and stir. Mix very well, then pour into the prepared pan lined with parchment paper.

5) Now heat the remaining peanut butter for 25-35 seconds, and spoon over the top.

6) Your mixture is ready for the freezer! Freeze for one hour, then cut into your desired size pieces. If it’s too hard to cut, allow it to sit out for about 3 minutes, then cut it. Store in the refrigerator for up to one week.


Low Net Carb Fudge Facts