Naked Kitchen Single Serving Snack Cake

               http://www.thenakedkitchen.com/single-serve-snack-cake/

Ingredients:
1 tbsp unsweetened apricot preserves/jam (blueberry and plum are good too)
1/4 cup whole wheat pastry flour
1/2 tsp cinnamon
1/4 tsp ginger
1/4 tsp baking powder
1/4 cup low fat unsweetened almond milk or other non-dairy milk
1/2 tbsp ground flax
oil to grease baking dish
Fresh fruit to garnish (optional)

Preparation:
In a smal bowl mix together the milk and flax seed. Set aside for 5 minutes.
Stir in the apricot preserves.
Add in all the other dry ingredients and stir just until combined.
Grease a small microwave safe dish (I used a 7 ounce ramekin) and spoon in the dough.
Microwave on high 1:45 -2 minutes or until the center is set.
Dig in and eat while still warm.

Nutritional Info:        Makes 1 single serving.

Nutrients per serving (nutrition info will vary depending on the fruit preserve you use.): 

 Calories: 202, Cal. from Fat: 39, Total Fat: 4g, Sat. Fat: 0g, Carbs: 35g, Fiber: 5g, Sugars: 11g, Protein: 3g, Sodium: 280mg, Chol: 0mg

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Thin Mint Diet Coke Cake (single serving)
Ingredients:
2 heaping tablespoons of chocolate cake mix
2 tbsp. diet coke
1 thin mint cookie (or keebler alternative)
optional: vanilla ice cream and fudge sauce

Instructions:
1. Grease and oven safe mug or ramekin with shortening.
2. Add cake mix. Mix in diet coke, until smooth and cake batter-like.
3. Press a thin mint into the batter until the batter comes up a little over the edges of the cookie.
4. Either bake at 350 for 15-18 minutes OR microwave for 60 seconds (as always, you will get the better results by baking).
5. Top with sundae sauce and ice cream if desired (which it will be).

Low Calorie Alternatives:Use a reduced sugar cake mix
Use lite cool whip instead of ice cream on top

Beef & Broccoli

     SERVES 2

1 tbsp olive oil
3 cloves garlic chopped
2 tsp ginger, chopped
1/2 cup yellow onion, thinly sliced
1 small bunch broccoli florets in small pieces
12 oz flank or skirt steak, thinly sliced
1 lime, juiced
1/2 tsp sesame oil
2 tsp low sodium soy sauce
2 tsp cornstarch

1. Heat a large saute pan or wok to medium heat. Add olive oil and beef and cook for 6-8 minutes or until golden brown. Scoop meat out of the pan and keep warm.

2. Add garlic and ginger to pan. Cook for 2-3 minutes or until golden brown. Add yellow onion, broccoli, 14 cup of water, sesame oil, soy sauce. Cook 6-8 minutes or until broccoli is bright green.

3. Add cooked beef back to pan and season with soy sauce.

4. Mix 1/2 cup of water with cornstarch and add to pan. Bring to a boil. Add lime juice. Serve with brown rice and hot sauce if desired.

Nutrition Facts (per serving): 385 calories, 38 g protein, 10 g carbs, 20 g fat, 4 g fiber, 2 g sugar, 250 mg sodium

Spundekäs

Spundekäs’ + Brezel (Cheese spread + pretzels)

500g low-fat cream cheese (Magerquark), substitute: Philadelphia (German Frischkäse)

250g plain yoghurt or crème fraiche

1-2 onions (diced)

2-3 table spoons paprika

1 tea spoon salt

Preparation:
1) Mix all ingredients well together.

2) Serve with pretzels. The pretzels can be either fresh from the bakery or snack pretzels that you buy in the supermarket. You dip the pretzels in the cream cheese.

To complete your Oktoberfest feast, serve Sauerkraut, sausages or pork chops, and of course free flow of German beer!

Zum Wohl!

Confetti Rice and Bean Salad (Chipotle)

Instead of paying $8 at Chipotle, try this!

INGREDIENTS:

Salad:
3 cups cooked rice, cooled to room temperature (see note)
1 (15-ounce) can kidney beans, rinsed and drained
1 (15-ounce) can black beans, rinsed and drained
1 1/2 cups frozen corn, thawed
4 green onions, white and green parts thinly sliced
1 red pepper, seeded, cored and diced
1/4 cup minced fresh cilantro

Dressing:
1/3 cup extra-virgin olive oil
1/4 cup red wine vinegar
1 tablespoon sugar
1 garlic clove, minced
1 teaspoon salt
1 teaspoon ground cumin
1 teaspoon chili powder
1/4 teaspoon black pepper


DIRECTIONS:
In a large bowl, combine all of the salad ingredients and toss. In a small bowl, whisk together the dressing ingredients and pour over the salad. Toss to coat. Chill the salad for at least 2 hours before serving to let the flavors blend.

Recipe Source: Mel's kitchen adapted slightly from Dawn P., mother to my neighbor with the amazing garden

christmas crunch granola.

6 c. rolled oats
1 c. raw sunflower seeds
1 c. raw pumpkin seeds
1 c. raw almonds, coarsely chopped
1 c. unsweetened coconut
1/4 c. ground flax
1 tsp. cinnamon
1/2 tsp. salt
1/2 c. canola oil
1/2 c. brown sugar
1/4 c. pure maple syrup
1 c. dried cranberries
1/2 c. unsalted pistachios, shelled + chopped



Preheat oven to 350*.

Mix oats, seeds, almonds, coconut, flax, cinnamon & salt together in a large bowl.

In a saucepan over medium heat, heat oil with brown sugar and maple syrup. Stir to combine, pour over oat mixture, and mix thoroughly. Toast for 20-30 minutes, tossing gently every 10-12 minutes. Remove from oven and let cool. Add cranberries and pistachios. Store in an airtight container.

I made the recipe 3x. I saved a little for myself, of course, to enjoy for our simple Christmas morning meal. It is wonderful accompanied with plain Greek yogurt and a juicy Harry & David pear.

from: Nutrition Nut on the Run
I made 1/3 of the recipe, which made 10 servings (40 grams), each being 211 calories.

Coconut Flour Peaches n Cream “Oatmeal”

A grain, dairy, and sugar free comforting breakfast that reminds me of my oatmeal eating days. 

1/4 cup coconut flour
1/2 cup coconut milk
1/2 cup water
1/2 ripe banana
1 Egg
Salt, Cinnamon, Vanilla
1/2 c Peach for topping

In a pot over medium heat combine coconut flour, coconut milk, water and thinly sliced 1/2 of a ripe banana. Stir continusly until the banana has fully incorporated into a smooth texture. Crack the egg into the pot and continue to stir until fully combined.

Add a pinch of salt, cinnamon, and vanilla. Continue cooking until an oatmeal like texture has been reaches, about 3-4 minutes. Do not overcook or it will become dry.

Place in a bowl and chop up one peach for a topping. 

Calories: 305

Perfect Popcorn

INGREDIENTS
3 Tbsp canola, peanut or grapeseed oil (high smoke point oil)
1/3 cup of high quality popcorn kernels
1 3-quart covered saucepan
2 Tbsp or more (to taste) of butter
Salt to taste

METHOD

- Heat the oil in a 3-quart saucepan on medium high heat.

- Put 3 or 4 popcorn kernels into the oil and cover the pan.

- When the kernels pop, add the rest of the 1/3 cup of popcorn kernels in an even layer. Cover, remove from heat and count 30 seconds. (Count out loud; it's fun to do with kids.) This method first heats the oil to the right temperature, then waiting 30 seconds brings all of the other kernels to a near-popping temperature so that when they are put back on the heat, they all pop at about the same time.

- Return the pan to the heat. The popcorn should begin popping soon, and all at once. Once the popping starts in earnest, gently shake the pan by moving it back and forth over the burner. Try to keep the lid slightly ajar to let the steam from the popcorn release (the popcorn will be drier and crisper). Once the popping slows to several seconds between pops, remove the pan from the heat, remove the lid, and dump the popcorn immediately into a wide bowl.

With this technique, nearly all of the kernels pop (I counted 4 unpopped kernels in my last batch), and nothing burns.

- If you are adding butter, you can easily melt it by placing the butter in the now empty, but hot pan.

- Salt to taste.

Additional tips: 
- If you add salt to the oil in the pan before popping, when the popcorn pops, the salt will be well distributed throughout the popcorn.
- Fun toppings for the popcorn - Spanish smoked paprika, nutritional yeast, cayenne powder, chili pepper, curry powder, cumin, grated Parmesan cheese.

Cleanse & Detox Smoothie: Dairy, Sugar & Gluten Free

Servings: 1 |  Calories 200

Ingredients:
1 apple, cored
1 cup spinach
2 stalk celery
1/2 cucumber
1/2 cup almond milk
1 tablespoon flax seed
juice of 1 lemon
1 1/2 cup ice

Directions:

Blend all ingredients in your high powdered blender until smooth.

from: Sugar Free Mom
nutrition

Southwestern Stuffed Peppers

Olive Oil ( I used Tahitian lime olive oil)
1/2 lb lean ground turkey breast
1 cup chopped onions
1 heaping tbsp taco seasoning
2 cups of cooked rice
3-4 organic bell peppers, halved and seeded
1 can of black beans, drained & rinsed
½ cup of organic frozen corn
1 (15 -16 ounce) jar of salsa
Shredded Cheddar Cheese

   Toppings:
fresh cilantro
sour cream
sliced avocado


Pre heat the oven to 400 degrees. Lightly coat the peppers with olive oil and roast in a baking dish about 20-25 minutes just until cooked thru.

Remove the peppers from the oven and allow to cool until you can handle them.

*Note: make sure you cook your turkey ahead of time that way you do not have to worry about it later. Also, I sauteed the onions until cooked thru, I then added in my cooked rice, black beans and corn.

In a bowl add the taco seasoning, cooked ground turkey, chopped onions, black beans, corn and rice.

Add in the jar of salsa and mix well.

Spoon the turkey mixture into each half of the bell peppers and place back into the baking dish.

Cook the peppers for another 15-20 minutes or until the peppers are cooked all the way thru.

Before removing from the oven sprinkle the tops of each pepper with shredded cheddar cheese.
Place back into the oven just until the cheese has melted.

Remove from the oven and top with fresh cilantro, avocado slices and/or sour cream before serving.

from Simply Love Food

Slow Cooker Black Bean Mushroom Chili

from EatingWell.com

INGREDIENTS

1 pound dried black beans, (2 1/2 cups), rinsed
1 tablespoon extra-virgin olive oil
1/4 cup mustard seeds
2 tablespoons chili powder
1 1/2 teaspoons cumin seeds, or ground cumin
1/2 teaspoon cardamom seeds, or ground cardamom
2 medium onions, coarsely chopped
1 pound mushrooms, sliced
8 ounces tomatillos, (see Ingredient Note), husked, rinsed and coarsely chopped
1/4 cup water
5 1/2 cups mushroom broth, or vegetable broth
1 6-ounce can tomato paste
1-2 tablespoons minced canned chipotle peppers in adobo sauce, (see Ingredient Note)
1 1/4 cups grated Monterey Jack, or pepper Jack cheese
1/2 cup reduced-fat sour cream
1/2 cup chopped fresh cilantro
2 limes, cut into wedges


PREPARATION

1. Soak beans overnight in 2 quarts water. (Alternatively, place beans and 2 quarts water in a large pot. Bring to a boil. Boil for 2 minutes. Remove from heat and let stand for 1 hour.) Drain the beans, discarding soaking liquid.

2. Combine oil, mustard seeds, chili powder, cumin and cardamom in a 5- to 6-quart Dutch oven. Place over high heat and stir until the spices sizzle, about 30 seconds. Add onions, mushrooms, tomatillos and water. Cover and cook, stirring occasionally, until the vegetables are juicy, 5 to 7 minutes. Uncover and stir often until the juices evaporate and the vegetables are lightly browned, 10 to 15 minutes. Add broth, tomato paste and chipotles; mix well.

3. Place the beans in a 5- to 6-quart slow cooker. Pour the hot vegetable mixture over the beans. Turn heat to high. Put the lid on and cook until the beans are creamy, 5 to 8 hours.

4. Garnish each serving with cheese, a dollop of sour cream and a sprinkling of cilantro. Serve with lime wedges. Stovetop Variation: Total: 4 1/2 hours In Step 2, increase broth to 81/2 cups. Omit Step 3. Add the beans to the Dutch oven; cover and simmer the chili gently over low heat, stirring occasionally, until the beans are creamy to bite, about 3 hours.

TIPS & NOTES
Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 3 months. 

Ingredient notes: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle chile pepper can be found in the specialty spice section of most supermarkets. Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they'll keep up to 2 weeks in the refrigerator or 6 months in the freezer.
Tomatillos are tart, plum-size green fruits that look like small, husk-covered green tomatoes. Find them in the produce section near the tomatoes. Remove the outer husk and rinse them well before using.

NUTRITION -  10 servings, generous 1 cup each
Per serving: 306 calories; 10 g fat ( 4 g sat , 2 g mono ); 20 mg cholesterol; 40 g carbohydrates; 18 gprotein; 13 g fiber; 415 mg sodium; 735 mg potassium.

Quick Snack: Turkey Wrap with Cucumber Cream Cheese

ingredients

1/4 cup chopped cucumber

4 tablespoons softened cream cheese

3 large flour tortillas

1/4 pound sliced smoked turkey breast

directions

Stir cucumber into cream cheese, spread on tortillas, layer with turkey slices and roll up.

100% Stone-Ground Whole Wheat Bread

Author: Bob’s Red Mill  / Unprocessed October

Makes 2 Loaves (26 slices).   

Ingredients

• 2 Tbsp Active Dry Yeast
• ¼ cup Warm Water (110 degrees)
• ¼ cup + 2 Tbsp Honey
• 1-1/2 tsp Sea Salt
• 3 Tbsp Oil*
• 1-3/4 cups Warm Water (110 degrees)
• 6 cups Stone-Ground Whole Wheat Flour

Instructions

1. Dissolve yeast in ¼ cup warm water. Allow to proof 3-5 minutes.
2. Combine next 4 ingredients and add to yeast mixture.
3. Stir in flour, mix well. Knead 10 minutes. Let rise 1 hour and 45 minutes.
4. Punch down. Let rise 40-60 minutes until doubled.
5. Punch down and let rise a third time until doubled.
6. Shape into 2 loaves and let rise until doubled.
7. Preheat oven to 350 degrees Fahrenheit. Bake for 45 minutes.

Notes

Optional: If you like sesame seeds or poppy seeds, roll dough on damp towel and in seeds before putting in pans. * Regarding the oil: The original recipe calls simply for “Vegetable Oil,” but most vegetable oils are highly processed. Extra Virgin Olive Oil, Virgin Coconut Oil, Butter, or Peanut Oil may all be good options. Give it a try and let us know how it turns out!

Balsamic Lentils with Maple Cinnamon Roasted Vegetables

.        In a baking dish, roast
8 halved brussel sprouts
200g cubed sweet potatoes
20g onion, roughly chopped

.        drizzled with
1/2 Tbsp olive oil
1  Tbsp pure maple syrup
sea salt + cinnamon

.        @ 400F for 25-30 minutes.

1/4 c. Trader Joe’s cooked lentils
           drizzled with balsamic vinegar.

Top with:
roasted veggies
[creamy chevre -optional and not included in nutrition facts]
and (1/2 oz.) crunchy pepitas.


Serves 2 - 260 calories each
from Hilary at Nutrition on the Run

Workout Nutrition Guide

With so many different options on the market to satisfy your nutritional needs during all the stages of a workout, it can be hard to pull everything together for a complete plan. Fear no more! Our friends at Greatist compiled this comprehensive infographic to breakdown the rules of fueling your body properly.

Ants on a Hill

General Guidelines 

1 of your favorite apples, cored & diced

2 stalks of celery, diced

1-2 tablespoons of natural peanut butter 

1 teaspoon mesquite honey (optional)

1/4 cup raisins 

1/2 teaspoon cinnamon

Mix ingredients in a bowl and Enjoy!

5 servings | 70 calories each

Chicken or Turkey Salad with Cranberries & Pecans

I adapted my favorite chicken salad recipe from Ina Garten by swapping out most of the mayo with Greek yogurt to dial down the calories and increase the nutrition. A hint of honey balances the tartness of the yogurt. Cranberries and pecans are added for some flavor and crunch. Fresh tarragon is my favorite herb to add to chicken salad. It's the finishing touch in this recipe.

SERVING SUGGESTIONS:
Use as a sandwich filling with lettuce.
Serve a scoop over a bed of lettuce or mixed greens.
Add a small dollop to crackers for a quick appetizer.


EASY VARIATIONS:
Plain chicken salad -- omit the cranberries and pecans
Swap out the fruit -- in place of the cranberries, try grapes or apples
Swap out the nuts -- in place of pecans, try sliced almonds, walnuts or pine nuts

Step 1.      Assemble the ingredients: 

      cooked chicken or turkey breast, chopped or shredded

      greek yogurt 

      fresh tarragon leaves

      celery  

      dried cranberries 

      chopped pecans 

      salt & pepper

      honey      

Step 2. Chop the tarragon & celery.

Step 3. Add all of the ingredients to a large bowl and stir until combined.
DONE! Serve the chicken salad on a bed of lettuce or use it as a sandwich filling.

via The Yummy Life

* Note about the chicken or turkey: Use leftover chicken or turkey, buy a pre-cooked rotisserie chicken, or cook your own chicken.   

Click to view recipe for chopped, roasted chicken

   

Cranberry Pistachio Dark Chocolate Bark

Servings: 14 • Size: 1 oz (roughly 3-1/2 x 3-1/2") • Old Points: 3 pts • Points+: 4 pts
Calories: 126.6 • Fat: 8.1 g • Protein: 2.6 g • Carb: 15.3 g • Fiber: 2.1 g • Sugar: 10.7 gSodium: 1.1 mg


Ingredients:

4.5 oz shelled pistachios, coarsely chopped
2.5 oz dried cranberries, coarsely chopped
7 oz dark chocolate bar (calculations based on Hershey's Special Dark)

Directions:

Place chocolate in a microwave-safe measuring cup; microwave at HIGH 1 minute or until chocolate melts, stirring every 15 seconds.

Add melted chocolate to nut mixture, stirring until just combined. Spread mixture evenly on a jelly-roll pan lined with foil; freeze 1 hour. Break into pieces.

Bark should be kept in an airtight container in the fridge or a cool room. It will keep for up to 3 weeks.

from Skinnytaste

Use bell peppers for veggie dip

I just really like this idea of using bell peppers as an all natural, edible holder for dipping sauce on a veggie platter. Not only is it aesthetically pleasing, but it leaves you with no waste!

Almond Milk & Almond Extract (and Vanilla Extract)

Homemade Almond Milk

Author: Karen Solomon

Recipe Type: Beverage

From Can It, Bottle It, Smoke It by Karen Solomon. Be advised: Homemade almond milk is a little grainier than you’ll be used to if you’re a processed almond milk drinker. It grows on you though and is virtually unnoticeable in a smoothie.

Ingredients

• 1 cup raw almonds
• 4 cups of water, plus more for soaking

Instructions

1. Put the almonds in a mixing bowl and cover with water. Let sit for at least 6 hours.
2. Strain the almonds and put in a blender with 4 cups of water. (It must be a blender, not a food processor – trust my previous experience on this one.) Blend for a full 2 minutes.
3. Strain the blended mixture into a quart-size canning jar using a fine sieve. Press the solids through with a rubber spatula.
4. Periodically, scrape the solids from the sieve (save them for smoothies) and rinse the sieve to enable more liquid to pass through.
5. Strain the first liquid through the sieve again, this time without pushing the mixture through. What you end up with in that jar is your finished product – DIY Almond Milk!
6. Enjoy within 5 days.

---

Why make extracts instead of buying them?
It takes two months for almond extract to steep, and all of that waiting can seem like a pain, so why not just pick some up at the store instead? For the same reason you cook anything! It’s cheaper to make it yourself, and you have total control over the ingredients. This recipe uses just two ingredients: organic almonds and booze. They’re ingredients you can buy at the store and that you recognize. No benzaldehyde (aka artificial almond flavor) here!

Homemade Almond Extract
Ingredients:
1/2c vodka
1 1/2T raw, organic slivered almond

Equipment
funnel
small, clean glass bottle
another small, clean bottle to strain your extract into
strainer or cheesecloth
sticky labels and a pen or marker


Directions

1. Spoon your almonds into your bottle.

2. Grab your funnel, and measure the vodka into the bottle.

3. Give your bottle a shake, then stick it in a cool, dark place to steep. Once or twice a week, shake the bottle.

4. In two months, your almond extract will be all finished. Strain it into a fresh glass container, label and date it, and store it in a cool dark place–like the pantry–until you’re ready to use it.

--  Waiting two months for your extract to steep might test your patience, but once you have it this stuff lasts for a long time. If you hate waiting, you can just start a new batch when your first one is ready, so you’ll never run out!

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Vanilla Extract Facts   
Vanilla Extract is one of those ingredients that I initially thought about as a whole. It is such a basic ingredient that I didn’t really think about where it came from or what it was made of. As if it was just pulverized vanilla bean somehow made liquid. But I’ve learned the error of my ways. Just try to buy some vanilla extract in a conventional store (as opposed to a health food store), and you’ll find pretty quickly that vanilla extract is more complicated than you thought.

       So here are the basics:
1. The cheap stuff tends to have sweetener in it which is gross and unnecessary. So buyer beware!
It’s mostly alcohol.
2. The distilling process removes the gluten from alcohol, but I’m paranoid, so I only buy vanilla extract that states clearly that it is gluten-free.
3. It’s crazy-easy to make, it just takes a long time. Which may be why I haven’t made any yet. But it’s on my list.

       Get Extracting:

Start with vanilla beans. These grow in a few tropical climates as part of an orchid plant, then are dried and shipped worldwide. There are three common types of vanilla bean, any of which can be used for vanilla extract, according to your preference:

Madagascar or Bourbon vanilla. This is the bean with the smooth, sweet flavor that’s typically available as extract in the United States.

Mexican vanilla. This has a very full flavor that’s often described as creamy and spicy.

Tahitian vanilla. These beans are known for their intense floral aroma.

The beans are long and thin and dried, but should be pliable, and the best quality ones are plump and moist with natural oils. They can be found at many gourmet and spice stores. I buy mine online from Saffron.com or Beanilla.

Using a sharp knife, slice the vanilla bean lengthwise. Spread the two halves apart to reveal the vanilla seeds. These give the extract its flavor.

Place the split beans in a large mason jar, fill the jar with vodka, and store at room temperature. I use 3-4 beans for about 750mL vodka, but I’ll refill my jar and add a fresh bean or two when I get low. After about two weeks, the vodka will have colored (who needs caramel color?) and, if you wish, you can decant the vanilla into smaller bottles for ease of use or gift-giving. This is a great holiday gift for anyone who loves to bake or just loves vanilla.

Given the ease and cost-effectiveness of making your own vanilla, there’s simply no need to subject yourself to processed vanilla extract ever again.

refried beans (make your own) and avocado soft tacos

Perfectly seasoned beans are balanced by the fresh flavors of avocado, lettuce and tomato for a healthier version of a fast-food favorite. Kick up the heat with your favorite hot sauce!

Ingredients:

1 medium white onion, diced
2 cloves garlic, minced
1 1/2 cup low-sodium vegetable broth, divided
1 (29 ounces) can no-salt-added pinto beans (about 3 cups), rinsed and drained
1 1/2 teaspoon ground cumin
1/4 teaspoon ground black pepper
1/2 teaspoon fine sea salt
8 corn tortillas
2 cups shredded romaine lettuce
3 Roma tomatoes, diced
1 1/2 avocados, thinly sliced

Method:

Heat a large skillet over medium heat until hot. Add onion and garlic and cook 3 to 4 minutes or until beginning to stick to skillet. Stir in 1/2 cup broth and continue to cook 6 to 8 minutes or until onion is translucent and very tender. Reduce heat to medium-low, add beans and cook 2 to 3 minutes to soften, stirring frequently. Mash beans with a potato masher. Stir in remaining broth, cumin, pepper and salt. Cook 2 minutes longer or until warmed through, stirring occasionally and adding water or more broth as needed for desired consistency.

In a dry skillet, warm each tortilla to soften. Top with a generous scoop bean mixture. Add lettuce, tomato and avocado. Fold in half and serve with your favorite salsa.


Nutritional Info: Serves: 4
PER SERVING:420 calories (110 from fat), 13g total fat, 1.5g saturated fat, 0mg cholesterol, 340mg sodium, 64g carbohydrate (20g dietary fiber, 5g sugar), 14g protein

Chocolate-Spiked Oatmeal Cookies

INGREDIENTS: 

Olive oil cooking spray
1 1/4 cups quick-cook old-fashioned oats
1/2 cup whole-wheat pastry flour
2 tsp flaxseed meal
1 tsp cinnamon, ground
1/2 tsp baking powder
1/4 tsp sea salt
1/2 cup raw honey
1 large egg white
2 tsp unsalted almond butter
1 tsp pure vanilla extract
1/4 cup dark bittersweet chocolate chips (about 40 grams)

INSTRUCTIONS:

Preheat oven to 350°F and lightly spray 2 baking sheets with cooking spray.

In a large mixing bowl, combine oats, flour, flaxseed meal, cinnamon, baking powder and salt.

In a small mixing bowl, whisk together honey, egg white, almond butter and vanilla.

Add egg mixture to dry ingredients all at once and combine. Stir in chocolate chips.

Divide batter equally into 16 mounds (about 1 rounded tbsp in size) and arrange evenly spaced on prepared baking sheets. Using the back of a slightly dampened spoon, flatten each mound into 2 1/2-inch circles. 

Bake 9 to 10 minutes, until golden. Cool on sheets for an additional 10 minutes before transferring to racks to cool completely. Stored in an airtight container, cookies will keep fresh for 2 to 3 days.


Nutrients per 2 cookies: Calories: 170, Total Fat: 3.5 g, Sat. Fat: 1 g, Carbs: 35 g, Fiber: 3 g, Sugars: 18 g, Protein: 3 g, Sodium: 75 mg, Cholesterol: 0 mg

from CleanEatingMag.com

Cake Batter Protein Shake [and 2 other recipes]

If you’ve ever been to Coldstone Creamery, chances are you have tried (or at least heard about) the cake batter ice cream! In fact, it happens to be my husband’s favorite ice cream in the world. One day when I was making my hubby a protein shake, I decided to do make a protein packed version of his favorite ice cream flavor. This shake is thick and creamy enough to eat with a spoon, and it tastes just like cake batter ice cream! Have a ‘party’ for breakfast or post-workout with this Cake Batter Protein Shake!


Ingredients

1/2 cup Low fat cottage cheese
1 Scoop vanilla protein powder
3-5 Drops butter or almond extract
1 tbs Vanilla sugar free instant pudding mix

         OR 1/2 tsp vanilla extract
3-5 Stevia packets (or sweetener of choice to taste)
1/2 cup-1cup Water (Alter this according to desired consistency)
5-10 Ice Cubes (Depending on how thick you like it, use less for a thinner consistency)
Optional: 1/2 tsp xanthan gum
Sprinkles for topping!


(2) & try this one  caramel apple pie protein shake


(3) Pumpkin Pie Parfait

1/4 cup plain pumpkin puree (fresh or canned)
1/2 large frozen banana
1 to 1 1/2 cups almond milk (great for flavor and thickness!)
1 tablespoon chia seeds
1/4 teaspoon cinnamon
1/4 teaspoon pumpkin pie spice

Optional Toppings:
     Crumbled graham crackers
     Peanut butter or sunflower seed butter
     Cinnamon

Healthy Brownie Recipe

Ingredients 
1 cup oat flour (or 1/2 cup oat flour & 1/2 cup almond flour)
3 TBSP unsweetened cocoa powder (100% cacao)
2 scoops chocolate protein powder
1/4 teaspoon salt
1/2 teaspoon baking soda
1/8 cup Stevia (or 1/4 cup Splenda)
8 oz berry flavored applesauce (or baby food)
4 egg whites
Coconut oil (or non-stick cooking spray)
9 x 9 baking pan

*Try substituting for the berry applesauce - berry babyfood OR 1tsp instant espresso OR orange zest 
to really bring out the chocolate flavor

Cooking Instructions 
Preheat oven to 350°
Mix dry ingredients (oat flour, chocolate whey powder, baking cocoa, salt, baking soda) together in a large bowl.
Mix wet ingredients (egg whites, berry applesauce, Stevia) together in a medium-sized bowl.
Add wet ingredients to the dry ingredients.
Oil the dish with coconut oil and spread mixture evenly among pan.
Bake for 20-25min.


For an extra delicious treat, try topping with a small serving of peanut, or almond butter, or coconut flakes. Even as is, these bad boys will rock your socks.

from builtlean.com

Broccomole

Ingredients

3 cups chopped broccoli
1 jalapeno, chopped, seeds removed
2 tbs green onions
1 tsp olive oil
2 ounces fat free cream cheese  
1/4 tsp chili powder
1 tbs cilantro
1/4 tsp salt
1/4 tsp black pepper

Instructions1.  Cook the broccoli in lightly salted water until very soft. Overcook the broccoli in comparison to the al dente cooking that most recipes recommend.
2.  Drain broccoli very well.
3.  Transfer to a food processor. Add the remaining ingredients and process until smooth, add additional olive oil for a smoother texture.
4.  Serve warm

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Low Fat Strawberry Scones

  Low Fat Strawberry Scones
Servings: 8 • Serving Size: 1 scone • Old Points: 4 pts • Points+: 5 pts
Calories: 201.1 • Fat: 6.5 g • Protein: 4.5 g • Carb: 32.2 g • Fiber: 2.7 g


1 cup fresh strawberries, cut into small pieces
1 cup all purpose flour
1 cup whole wheat flour
1/4 cup sugar plus 1 tsp for topping
1/4 tsp salt
2 tsp baking powder
1/4 (half stick) cup frozen butter
3/4 cups 1% light buttermilk (cold)
1 tsp vanilla

Preheat the oven to 400°.

Mix strawberries with 1 tbsp of sugar and set aside.

In a large bowl, mix all the dry ingredients.

Using the large holes of a cheese grater, grate the frozen butter into the flour. Mixwell with flour.

In a medium bowl, mix the buttermilk, vanilla.

Using a fork, slowly stir in the wet ingredients to the dry ingredients, until all the mixture is moistened. Do not over work the dough. Fold in the strawberries.

Line a cookie sheet with a Silpat, or parchment paper. Drop 8 equal large spoonfuls onto the cookie sheet (to avoid tough scones, do not press or compact). Bake in the center rack 18 minutes. Remove and let them cool about 5 minutes before eating.

Clean Eating Chocolate Chip Cookies

 Preheat oven to 325 degrees F.

Ingredients
2/3 cup almonds
1/3 cup cooked oatmeal
3 tbsp. honey
1 tsp. vanilla
1 tsp. cinnamon
1/8 cup whole wheat pastry flour
1/2 cup grain sweetened chocolate chips (or dairy free chips)

Note: If you don’t want to use the chocolate chips, they could be very easily substituted with raisins, nuts or dried fruits of any kind.

Directions

Mix everything except the chocolate chips in the food processor. You should have a nice wet, sticky dough when you’re done.

Using your spatula, scrape dough into your mixing bowl and mix in chocolate chips.

Spoon onto a parchment lined cookie sheet.

Bake for 20 minutes.

Eat and Enjoy!

Roasted Brussels Sprouts & Apples

An easy fall side dish that combines roasted brussels sprouts and 
apples with walnuts, cranberries, and a drizzle of maple syrup.

ingredients
1 lb. brussels sprouts, trimmed and halved lengthwise
1 apple, cored and sliced (Fuji or Braeburn works well)
1 tbsp. olive oil
salt + pepper to taste
1/4 c. dried cranberries
1/4 c. chopped walnuts
1 tbsp. maple syrup

instructions
Preheat oven to 400 degrees.
Toss brussels sprouts and apple slices with olive oil, salt, and pepper on a rimmed baking sheet. Bake for 25-30 minutes or until brussels sprouts are tender and browned on edges, stirring halfway through cooking time.
Transfer brussels sprouts and apple to large bowl. Stir in cranberries, walnuts, and maple syrup.

Yields 4
Prep Time: 15 minutes
Cook Time: 30 minutes

Crock Pot Chickpea, Butternut Squash and Red Lentil Stew

serves 4-6 (depending on how big your bowls are!)

Ingredients:
1 yellow onion, chopped
1 tbsp olive or canola oil
1 large carrot, chopped
3 cloves garlic, minced
1 jalapeno, seeded and minced
2-3 tsp garam masala
1 butternut squash (about 3 lbs–average sized), peeled and chopped
1 28-oz can diced tomatoes in tomato juice
1 quart vegetable broth
1 cup red lentils
2 15-oz cans chickpeas, drained and rinsed
1-2 tsp sea salt (to taste)
fresh minced cilantro for serving



Directions:
Heat the oil in a large skillet over medium high heat. Add the onion, carrot and jalapeno and saute for about six minutes. Add the minced garlic and saute for 30 more seconds, and then add the garam masala, stirring well to coat. Take off heat.

Place the chickpeas, butternut squash, canned diced tomatoes, red lentils, vegetable broth and onion mixture in your slow cooker. Turn the heat on LOW and cook for 8-10 hours…the longer you cook, the thicker your stew will be.

Season with sea salt to taste and serve with minced cilantro on top. This stew freezes extremely well and will keep in the fridge for up to five days.

JB’s Roasted Brussels Sprouts

Ingredients
1 pound Brussels sprouts
1 tablespoon walnut oil*
1 tablespoon balsamic vinegar
A pinch of garlic and fresh ground black pepper
Fresh ground black pepper

*Walnut oil is my preference for this recipe, but you can substitute it for another oil suitable for high-heat cooking.

Instructions
1. Preheat oven to 400 degrees. Line a baking pan with foil and lightly coat with cooking spray.
2. Rinse Brussels sprouts. Cut off the ends of each sprout, and remove a few of the outer leaves if yellowed or brown. Then, cut each sprout in half. This will decrease cooking time and ensure the sprouts are cooked evenly.
3. Place the sprouts on the baking pan and coat the sprouts with the oil, vinegar, garlic and pepper. Spread sprouts into a single layer.
4. Cook for about 20-30 minutes until crisp and slightly browned on the outside and soft inside. The larger the sprouts, the longer the cooking time required. Stir the sprouts or shake the pan half way through the cooking time to brown them evenly.

Enjoy!

Tomato Spinach Soup & Chicken Vegetable Soup & Turkey Lentil Pumpkin Chili

Tomato Spinach Slow-Cooker Soup

10 ounces baby spinach, washed
2 medium carrots, chopped
2 medium celery ribs, chopped
1 large onion, chopped
1 garlic clove, minced
4 cups low sodium vegetable broth
1 (28 ounce) diced tomatoes
2 leaves bay leaves
1 tablespoon dried basil
1 teaspoon dried oregano
1/2 teaspoon red pepper flakes, crushed

Directions:
1.  Place all ingredients in a slow cooker. 

2.  Cover and cook on high for 5 hours or low for 8-10 hours.
3.  Remove bay leaves, stir and serve.

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Slow Cooker Chicken Veggie Soup

1 tablespoon olive oil
1 large sweet onion, chopped
1 lb carrots, sliced thin
4 celery stalks, sliced thin
1 bay leaf
1 lb chicken thigh (I used boneless, skinless)
2 large split chicken breasts (I used bone-in and they are normally frozen)
4 cups water or chicken broth (I used water)
1 cup of cooked quinoa (optional)
Salt to taste

Directions:

1. Heat oil in a medium pan over medium-high heat and sweat chopped onion until translucent. Season with salt.

2. In the bottom of a slow cooker, layer the carrots, then celery and bay leaf. Add the chicken on top and season generously with salt.

3. Pour cooked onions over the chicken and then carefully pour the water or chicken broth over the chicken. Cover and cook on low for 6 hours.

4. When finished, pull out the chicken and allow to cool. Spoon veggies into a bowl. Pour the broth through a cheesecloth-lined sieve into the bowl with the veggies. Shred chicken and add to the bowl. Add the cooked quinoa at this point, if desired. Serve immediately and enjoy!

Nutrition Information (Per 2 Cups of Soup)

Calories 261; Total Fat 9g; Total Carb 15g; Fiber 4g; Sugars 5g; Protein 33

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Turkey Lentil Chili With Pumpkin

1 tablespoon olive oil
2 pounds ground turkey {dark and light meat mixed has more flavor and iron}
1 tablespoon dried onion
3 teaspoons minced garlic
1 teaspoon chili powder
2 bay leaves
2 teaspoons cumin
1 tablespoon oregano
1 cup dried lentils
15 oz can pumpkin puree
3 cups chicken broth
sour cream for topping
shredded cheese for topping
chopped cilantro for topping

Directions:
1. Heat olive oil in a large pan. 

2. Add turkey and cook until browned. 

3. Add dried onion and garlic at the very last minute, cooking just until the garlic starts to brown a little. 

4. Place meat mixture in crock pot. 

5. Add chili powder, bay leaves, cumin, oregano, lentils, pumpkin puree, and broth to crock pot. 

6. Mix, cover and cook on high for 4 hours or low for 8 hours.
7. Remove bay leaves, adjust seasoning to taste, and add toppings before serving. Enjoy!

evaporated cane juice is still the same as sugar, it's just not quite as refined

Here is the nutrition panel. Taking this pic brought to mind how often I see evaporated cane juice in the ingredients of "healthier" foods. It's important to note that evaporated cane juice is still the same as sugar, it's just not quite as refined. It has trace amounts of vitamins and minerals, where white sugar is stripped, but I'd hardly call it a health food. The nice thing about it is that because it tends to be sweeter than white sugar, it takes less to sweeten a product.

Chocolate Chip Oatmeal Cookie Pancakes

Cook time: 5 mins
Total time: 10 mins
Serves: 2

These pancakes taste just like a chocolate chip oatmeal cookie but without any of the butter and sugar of the real thing. From start to finish, they take about 10 minutes and require just one bowl. They can also be made both gluten-free and vegan-friendly.

Ingredients
1 very ripe medium banana
1 teaspoon baking powder
1 flax egg (1 Tbsp flaxseed meal + 2.5 Tbsp water)
pinch salt
1/2 teaspoon vanilla extract
1 Tablespoon almond butter
1 Tablespoon canola oil (or coconut oil)
3 Tablespoons almond milk (or sub other milk)
1/2 cup rolled oats (or gluten free oats)
1/4 cup whole wheat or unbleached flour (or sub other flour)
3 Tablespoons semisweet chocolate chips (non-dairy for vegan)

Instructions
Preheat a skillet to medium heat or about 300-325 degrees.
Prepare flax egg by mixing flaxseed meal and water and letting set for 3-5 minutes.
Mash your very ripe banana with baking powder.
Add flax egg, oil, salt, vanilla, almond butter, almond milk and stir.
Stir in oats and flour until just combined.
Sprinkle in chocolate chips and fold gently.
Scoop scant 1/4 cup measurements onto lightly greased griddle.
Cook for 2-4 minutes on each side – until golden brown.
Serve plain or with a small drizzle of maple syrup and a few additional chocolate chips for melting.

Serving size: 3.5 pancakes 
Calories: 400 calories Fat: 18 g Sugar: 20 g Fiber: 6.5 Protein: 7 g

Notes
* Should yield 5-6 small pancakes.
* Make gluten free by using gluten-free oats and flour.
* Adding 1 Tablespoons of honey, maple syrup, sugar or agave nectar is optional for extra sweetening, but I didn’t find it necessary.
* Reheat great the following day in the microwave.

Source: http://minimalistbaker.com/chocolate-chip-oatmeal-cookie-pancakes/

The SuperFoods RX Diet

14 Original Superfoods and their Sidekicks
by: Wendy Bazilian, Steven Pratt, Kathy Matthews

Beans: all dried beans and low-sodium canned beans plus string beans, sugar snap peas, green peas

Blueberries: purple grapes, cranberries, boysenberries raspberries, strawberries, fresh currants, blackberries, cherries, and all other varieties of fresh or frozen beries

Broccoli: brussel sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens, Swiss chard

Oats: Super sidekicks: wheat germ, ground flaxseed,; Sidekicks: brown rice, barley, wheat, buckwheat, rye, millet, bulgur wheat, amaranth, quinoa, triticale, kamut, yellow corn, wile rice, spelt, couscous

Orange: lemons, white and pink grapefruit, kumquats, tangerines, limes

Pumpkin: carrots, butternut squash, sweet potatoes, orange bell peppers

Salmon: Alaskan halibut, chunk light tuna, sardines, herring, trout, bass, oysters, clams

Soy: tofu, soy milk, soy nuts, edamame, tempeh, miso

Spinach: kale, collards, Swiss chard, mustard greens, turnip greens, bok choy, romaine lettuce, orange bell peppers

Tea: green and black

Tomatoes: watermelon, pink grapefruit, Japanese persimmons, red-fleshed papaya, strawberry guava

Turkey: skinless chicken breast

Walnuts: almonds, pistachios, pumpkin, sesame and sunflower seeds, macadamia nuts, pecans, hazelnuts, cashews, peanuts, pine nuts, Brazil nuts

Yogurt: kefir

.     Additional Superfoods     .

Apples: pears

Avocado: asparagus, artichokes, extra virgin olive oil

Dark chocolate

Dried SuperFruits: raisins, dates, prunes, figs, apricots, blueberries, cranberries, cherries, currants

Extra virgin olive oil

Honey

Kiwi: pineapple, guava

Onions: garlic, scallions, shallots, leeks, chives

Pomegranates: plums

.   SuperSpices     .

Cinnamon . Cumin . Garlic . Oregano . Thyme . Turmeric

European Kitchen Cheat Sheet

Salmon Patties with Sautéed Squash & Zucchini

INGREDIENTS:1 medium yellow onion, half diced and half thinly sliced, divided
1 6-oz can salmon packed in water, without bones or skin, drained
2 egg whites, whisked
1 tsp Dijon mustard
1/2 cup whole-wheat bread crumbs
1 medium carrot, peeled and grated
2 tbsp fresh cilantro, minced, divided
Olive oil cooking spray
2 medium yellow squash, thinly sliced, or 12 baby patty pan squash, cut in half
1 medium zucchini, thinly sliced
Sea salt and fresh ground black pepper, to taste
Additional fresh herbs, chopped, or green onion curls, for garnish (optional)

INSTRUCTIONS:In a large bowl, mix together diced onion, salmon, egg whites, Dijon, bread crumbs, carrot and 1 tbsp cilantro. 

Using your hands, form mixture into 4 large patties, each about 4 or 5 inches in diameter.

Heat a large nonstick or cast-iron pan over medium-high for 1 minute. Mist with cooking spray. 

Place all 4 patties in pan and cook for 2 1/2 minutes on each side or until lightly browned. 

Remove patties from pan and set aside.

Wipe out same large nonstick or cast-iron pan with paper towel; then heat over medium-high for 1 minute. 

Mist with cooking spray again. Add squash, zucchini and thinly sliced onion. Sauté for about 2 minutes, then add 1 tbsp water. (The water will help steam vegetables and cook them more thoroughly.) 

Cook for another 5 minutes or until squash and zucchini are tender and onion is translucent. When vegetables are just finished cooking, add remaining 1 tbsp cilantro and mix. Remove from heat. Season with salt and pepper.

Serve 1 patty with 3/4 cup vegetables. Garnish with additional herbs, if desired.


Nutrients per serving (1 patty and 3/4 cup vegetables): Calories: 210, Total Fat: 4.5 g, Sat. Fat: 0.5 g, Carbs: 30 g, Fiber: 6 g, Sugars: 6 g, Protein: 16 g, Sodium: 340 mg, Cholesterol: 25 mg

These salmon patties taste delicious all by themselves, but you can also dress them up with a simple fruit sauce. Combine 1/4 cup no-sugar-added fruit preserves (strawberry or raspberry works best) with 1/4 cup water. Cook preserves in a small saucepan over medium heat, stirring until thickened and warm. Remove from heat and drizzle over patties.

from http://www.cleaneatingmag.com/

more Protein Bars

(3 recipes, the first two are No Bakes)

Clean Eating Healthy Homemade Granola Bars (No Bake)

Don't get scared when you look at the calories. These are packed with protein, whole grains, and healthy fats. They are a great combo of complex carbs and protein and will keep you feeling full and satisfied, all in a neat little package you can throw into your purse. And the smidgen of chocolate is just enough that they taste like an indulgence. If you really want a lower calorie snack, you can always cut them into 20 bars instead of 16. They will still be more than satisfying.

Ingredients:
½ cup dry roasted peanuts or other nuts
½ cup roasted unsalted sunflower seeds
1 2/3 cups raisins or other chopped dried fruit
1/3 cup chocolate chips
2 cups rolled or instant oats
¼ cup toasted wheat germ (optional)
2 cups toasted or puffed whole grain cereal (I use Arrowhead Mills Puffed Millet. You can use Rice Krispies in a pinch but they are not whole grain)
½ cup creamy natural peanut butter or other nut butter
½ cup honey
1 tsp vanilla extract

ONE: Coat a 9x13 inch pan with cooking spray. Combine peanuts, sunflower seeds, raisins, chocolate chips, oats, cereal, and wheat germ in a large bowl. Mix well.

TWO: Combine peanut butter and honey in a large microwaveable bowl (tip: Use a 2 cup glass measuring cup. Pour the 1/2 cup of honey in first and then just drop plops of peanut butter in until the level reaches 1 cup. This saves you from measuring out the ½ cup of peanut butter and making another utensil dirty).

THREE: Microwave on High for 1 minute, stir well, and microwave for an additional minute or until bubbling. Add vanilla and stir until blended.

FOUR: Pour half of the peanut butter mixture over the dry ingredients and mix it for a good 5 minutes until it's almost completely coated. I've found that the best way to mix it is to use the side of a large stiff rubber spatula and cut through the mix over and over while rotating the bowl. That breaks up all the clumps of moistened ingredients so that any remaining dry ingredients can be incorporated (I’ve tried using my hands before but so much of the sticky stuff gets stuck to them that my bars end up crumbly).

FIVE: Once it's totally mixed, pour the other half of the peanut butter mixture in, scraping every last drop out of the measuring cup. Repeat the slicing and mixing again. The mixing is so important because anything that is not sticking together going into the pan will likely not stick to the bar coming out.

SIX: Once the mixture has formed into a fairly solid ball, transfer it to the prepared pan. Press down firmly (it helps to coat your fingers with cooking spray). Really put some muscle into it because the harder you press the mixture down, the firmer the granola bars will be (I actually stand on a little stool to make me higher above my counter so that I can put more of my body weight into it. I don’t mess around on the pressing part).

SEVEN: Cover and refrigerate for at least 1 hour to harden (I always let mine stay in the fridge overnight) and once firm, cut into bars (works best if you cut them into 16 short, fat bars instead of long, skinny bars).

* Individually wrap the bars as soon as possible so they don’t dry out and crumble and keep in the fridge or at room temperature for up to 1 week.

                                   
* If making 2 batches at once, measure and mix the first batch separately, press into the pan, and then place a layer of wax paper over the top. You can then measure and mix the second batch and press it into the pan on top of the first.

NUTRITION INFO:(1)   Per 1 bar serving (cut into 16 bars)
293 Calories (95 Calories from Fat), 11g Fat, 2g Saturated Fat, 0mg Cholesterol, 5mg Sodium, 44g Total Carbohydrates, 5g Dietary Fiber, 22g Sugars, 9g Protein, 0% DV Vitamin A, 1% DV Vitamin C, 3% DV Calcium, 11% DV Iron

(2)   Per 1 bar serving (cut into 20 bars)
234 Calories (76 Calories from Fat), 9g Fat, 2g Saturated Fat, 0mg Cholesterol, 4mg Sodium, 35g Total Carbohydrates, 4g Dietary Fiber, 17g Sugars, 7g Protein, 0% DV Vitamin A, 1% DV Vitamin C, 2% DV Calcium, 9% DV Iron

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No-Bake Protein Bar Recipe

181 cals/16.4pro/14carb/6.9fat

1 1/2 cups quick oats (not instant or old fashioned)
4 Tbps. ground flax
4 scoops Optimum Nutrition Cake Batter protein powder - (or substitute with any protein powder of your choice)
4 Tbps. peanut butter
3 Tbsp. semi-sweet chocolate chips
1/2 cup cold water

Mix all ingredients in a bowl, adding the water last. Knead with hands until mixed. Press into a 8x8 pan sprayed with cooking spray. Place in freezer for 20-30 minutes, cut into 8 bars, wrap each bar in plastic wrap, then return to freezer to store.

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Muffin Topless Rich / Jamie Eason's Chocolate Protein Bars

Ingredients:
1 Cup Oat Flour
2 Scoops Chocolate Casein protein powder (Whey will give a different consistency)
4 TB Unsweetened Baking Cocoa
1/2 Cup Stevia (or other natural zero cal sweetener)
1/4 tsp Salt (do not omit!)
1/2 tsp Baking Soda
1/2 tsp Vanilla Extract
8 oz Unsweetened Applesauce (I used baby food.. yup… baby food)
1/2 Cup Liquid Egg Whites
4 oz Water
Directions: Preheat oven to 350 degrees Fahrenheit. Spray an 8×8 baking dish with non-stick spray (I used Pam).

Mix dry ingredients together, then add wet ingredients. Mix until you get out all the lumps.

Pour mixture into baking dish and stick it in the oven for about 22 minutes for softer protein bars and closer to 25 minutes for firmer bars. Keep an eye on them at the 22 minute mark because each oven may vary.

Take out of the oven and let cool. Once cool, cut into 9 bars. I prefer to refrigerate mine but they will keep out of the oven for a few days.

Nutrition Facts: (this will vary slightly depending on the protein powder you choose).
Per Bar: 102 Calories _ 14 g Carbs _ 1 g Fat _ 9 g Protein _ 3 g Fiber _ 3 g Sugar