Getting Healthy from the Inside Out

Archive for the ‘Snack’ Category

Pumpkin muffins

When I made the pumpkin French Toast this morning, I couldn’t help but wonder what I was going to do with the rest of the (14oz) tin of pumpkin. However, 1/4 cup for breakfast left exactly 1 cup left for muffins!

Yum! Killed two birds with one stone! Muffins were made for my husbands lunches during the week!

Recipe would be good with raisins as well!

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>Ingredients

  • 2 cups whole wheat flour
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/2 cup sugar free applesauce
  • 1 cup maple syrup
  • 1 tbsp pumpkin pie spice
  • 2 eggs, beaten
  • 1 cup canned pumpkin

Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a dozen large muffin tins or mini muffin tins (makes about 30 mini muffins)
  2. In a large bowl, combine the pumpkin, applesauce, eggs, and maple syrup; mix well. Add flour, baking soda, spices and salt and mix just so all the ingredients are moist. Pour batter into prepared muffin tins.
  3. Bake in preheated oven until a toothpick inserted into center of the muffin comes out clean. Let in pan for 10 minutes, then turn out onto a wire rack. <a

Chocolate protein Pudding

Mmmmmmm… Chocolate! I tend to play a lot with my protein powder… Looking for new and delicious ways to use it! And if it tastes richer than it actually is- all the better!

I don’t know why I didn’t come up with this sooner- maybe because it is a simple recipe- a stupid simple recipe!!!

Simple is nice!

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SERVES 2

INGREDIENTS

1/2 Cup Vanilla Protein Powder
1/4 Cup Cocoa
5-6 packs Stevia
1/4 Cup + 1 Tbsp Milk of choice (flax milk used)
1/2 Tbsp Gelatin
Cinnamon

INSTRUCTIONS

Combine all ingredients. Mix well. Eat!

…like I said… Simple!

The first couple times I made this, I didn’t use the gelatin- I thought adding it would help set it, but if I was making it and eating it right away (instead of refrigerating it for a couple hours like tonight) I would omit it.

NUTRITIONAL INFORMATION per serving

Calories 144.5
Fat 2 g
Carbs 9 g
Fiber 3.5 g
Sugar 2 g
Protein 27 g

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The flower used as garnish is a nasturtium bloom… Yes, they are edible! Great on salads, they add a peppery taste!

Gingerbread Chia Protein Pudding

Have you ever had a thought that seemed like a good idea at the time? That was me this morning as I was putting together this dessert. Both husband and I have been unusually hungry after dinner, so I’ve often been making Greek yogurt and berries of various configurations- tonight I wanted something different!

So my good idea turned bad?

I find dates a little frustrating to process. They start getting chopped up and fly and stick to the outside of the bowl. I had the brilliant idea of adding water to the dates to start processing as the original recipe I based mine on called for water. As it turns out, I didn’t even need the water!

So I flip the switch and magically find myself in the middle of Ol’ Faithful-a geyser of partially chopped date water reached impressive heights and I probably should have checked the ceiling. It’s spraying out of the food chute like a fountain and the force of the blades is forcing the water up and out from the seal of the lid like a waterfall! The counter’s covered, the cupboard doors, the floor… myself! After a retarded length of time, I figured I should turn the processor off as it didn’t get better, but continue to spray water everywhere. I drained as much water as I could, mopped up the counter, and continued with MY recipe!

So, don’t worry- water’s not even in mine!

And you’ve been warned! Use caution!

However, if you like pumpkin pie or gingerbread (as it’s a cross between those two flavors!) you should like this pudding! I can also see it in a graham crumb crust as a pie or tart filling!

 

Serves two

INGREDIENTS:

 * 5 dates, pitted
* 1/4 cup pumpkin puree

* 2 Tablespoons chia seeds
* 1/4 teaspoon cinnamon
* 1/4 teaspoon ground ginger
* pinch nutmeg

* pinch cloves
* 1/2 teaspoon vanilla extract
* 1/4 cup 0% plain Greek Yogurt
* 1/2 banana, peeled and cut into chunks

* 1 scoop Vanilla or flavorless Protein Powder
* chopped almonds or plain Greek yogurt for garnish (optional)

DIRECTIONS:

Starting with the dates (as they seem to be the hardest to process) process for a couple minutes. Add the pumpkin puree and blend. Combine the rest of the ingredients and process until very smooth and fluffy… walk away, fold some laundry, change the sheets, check the mail, etc!

(or in my case, get out the swiffer and try and unstick the floor!)  

Sprinkle with chopped almonds or additional plain Greek Yogurt, if desired. 

TIPS:

If you need pumpkin puree for a recipe that doesn’t call for the entire can, freeze the rest in 1/4 cup amounts in individual freezer bags.

NUTRITIONAL INFO (not including garnish)

  • Calories 193
  • Fat 3 g
  • Carbs 27.5 g
  • Sugar 16 g
  • Fiber 5 g
  • Protein 18 g

I decided last minute to make a graham cracker tart crust for my husband- since I had quite a bit of pudding left over! Now I’m not a cheesecake person, so I’ve never made the crust, so I just wung it!

…I think I just made up a word!

Anyhow, he said he thought he preferred the pudding in the tart shell… though I over cooked the crust so it was crunchier than it should have been. The pudding IS sweet, and he was eating the plain pudding immediately after eating the tart, so I think he ate too much!

I think this would be a good recipe for the Xmas holidays! In mini tart shells!

Guess getting over my cheesecake aversion is next! Gotta get better at the crusts!

Chocolate Protein Paleo Muffins

MMMmmm… chocolate! Personally, can’t get enough! It was probably a contributing factor to reaching 210+ lbs! Well… that… and sugar in general… and lack of exercise… BUT, I loooooooooove chocolate!

And with these, I get it every single day!

I adapted the other Paleo recipe I had to allow for my sugar/chocolate cravings I may have- and this keeps them at bay! Having this little bit each day is enough to resist any binging- AND they’re healthy!

INGREDIENTS:

  • 1/2 Cup Almond Flour
  • 1/2 Cup Coconut Flour
  • 1/4 Cup Tapioca Flour
  • 1/2 cup non fat greek yogurt
  • 2 scoops chocolate protein powder
  • 1/4 cup Stevia in the raw
  • 1 tsp baking soda
  • 4 egg whites
  • 1/2 tsp salt
  • 1 tsp vanilla extract
  • 1/4 cup 70% cocoa
  • 1 cup milk of choice

DIRECTIONS:

1. Combine all ingredients in mixing bowl and mix well.
2. Pour batter into a prepared muffin pan.
3. Bake at 350 for 30 minutes or until toothpick comes out clean.
4. Allow to cool in pan before transferring to wire rack.
 
Makes 6 large muffins
 
NUTRITIONAL INFO per muffin
  • Calories 243
  • Fat 7 g
  • Carbs 28 g
  • Fiber 10 g
  • Sugar 3 g
  • Protein 17 g

And don’t think of these JUST for morning breakfast/snack- they also make an AWESOME dessert! I’ve adjusted the recipe to just make 2 (one for me and one for hubby) and as soon as they’re out of the oven and cool enough to touch, cut them in half, put them in a bowl, top with berries and 0% Greek yogurt… voila! A healthy dessert!

Pineapple “Gelato”

MMMmmmm… pineapple! Nothing screams tropics than a nice juicy pineapple! And nothing beats a nice fresh juicy pineapple!

(screw the canned stuff!)

You may try and convince yourself that the canned stuff is adequate, but lets face it- it’s not!!! Some fruits you can “get away” with the canned stuff, but not pineapple! Once you go fresh, you’ll never want canned again!

But how do you get through the chain link armor to the sweet goodness?!

You don’t really “peel” a pineapple. It’s more like mining for gold with a hammer and chissel! Though it probably seems similar to scaling fish as well- bits and pieces flying everywhere- especially if you don’t cut into the flesh enough! However, I’d take “scaling” a pineapple over fish anyday! At least you don’t have the smell!

But once you get into the good stuff- be prepared to pucker! Tart, tangy, sweetness- there’s all sorts of tastes in one!

I was stupid excited to try gelato with pineapple! I’m certain I’ve had it before, but combining it with coconut milk would be a taste of the tropics and perfect for the stupid hot weather we’d been having recently! Not to mention, light on fat compared to icecreams!

INGREDIENTS:

  • 1 fresh pineapple
  • 2 cans lite coconut milk, such as from Thai Kitchen

DIRECTIONS

  1. Remove top, bottom, and tough outer scales and inner core from pineapple. Cut into chunks.
  2. In food processor, process until smooth. If desired, once pulsed a few times, remove 1/2 cup or so of finely cut pineapple to top with when serving.
  3. Add both cans of coconut milk and process until smooth.
  4. Freeze according to icecream maker instructions.

Note that I’m certain an icecream maker doesn’t have to be used, but it’s how I made it! The process of the icecream maker is to incorporate air during the freezing process, making it fluffier.

The pineapple flower I wanted to try after seeing a pictograph of making them- the link no longer works, but the “photo essay” is pretty easy to follow! The hardest part was cutting it thin enough without tearing and figuring out how long and at what temp to bake it at!

The ONLY way this could have gotten better was if I actually remembered to put in the Malibu Rum during the last 5 minutes in the icecream maker! Instead I used it like a sauce… which was just fine!

;D

Paleo Protein Muffins

You KNOW something is going to be good when you lick the spoon and want to lick the bowl clean!

My schedule at work/gym is going to change and it may not allow me to get home to a kitchen to cook breakfast before work, so I needed something to be able to take with me. I decided to try and “Paleo-fy” the Lemon Blueberry Protein Muffins for my breakfasts. Though may not be considered Paleo by some… since dairy is a grey area… and I’m not 100% certain about the opinion of whey powder… at least I got rid of the wheat!

And one word… YUMMY!!!

 Ingredients

  • 1/2 Cup Almond Flour
  • 1/2 Cup Coconut Flour
  • 1/4 Cup Tapioca Flour
  • 1/2 cup non fat greek yogurt
  • 2 scoops vanilla protein powder
  • 1/4 cup Stevia in the raw
  • Juice from 2 lemons
    Zest of one lemon
  • 1 tsp baking soda
  • 4 egg whites
  • 1/2 tsp salt
  • 1 tsp vanilla extract
  • 1/4 cup blueberries
Directions
1. Combine all ingredients except blueberries in mixing bowl and mix well.
2. Add blueberries and lightly mix. Pour batter into a prepared muffin pan.
3. Bake at 350 for 30 minutes or until toothpick comes out clean.
4. Allow to cool in pan before transferring to wire rack.
 
Makes 6 large muffins
 
NUTRITIONAL INFO per muffin
  • Calories 210
  • Fat 6 g
  • Carbs 25 g
  • Fiber 7 g
  • Sugar 3 g
  • Protein 16 g
 
Enjoy 1 for a snack or 2 for breakfast!

Paleo Hummus

This website I found for Paleo recipes is awesome! There’s some great stuff there- but even I was sceptical on how hummus could be made with cauliflower and still taste like hummus!

I was pleasantly suprised! And this makes me happy! “Going Paleo” is simple enough- stick to meat and veggies! That can get pretty boring pretty quick… I should know as that’s pretty much what I do during contest prep! So this website is nice as it gives me variations and options… plus “baked goods” for when I want a treat!

So on to the hummus!
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6 Servings

INGREDIENTS:

  • 2 Tbs olive oil
  • 2 tsp ground cumin
  • 1 head cauliflower, cored and cut into 1-1/2″ florets
  • 1/4 tsp sea salt (optional)
  • 1/8 tsp freshly ground black pepper
  • 1/2 cup tahini (may be found in many middle eastern markets or at Whole Foods)
  • 3 cloves garlic, smashed and minced into a paste
  • juice of 1 lemon (I actually forgot this!)
  • 1/8 tsp paprika

DIRECTIONS:

  1. Preheat oven to 500°F.
  2. Toss cauliflower, olive oil, cumin, sea salt (if desired) and black pepper together in a large bowl.
  3. Transfer mixture to rimmed baking sheet and spread out evenly.
  4. Bake until cauliflower is browned and tender, 25 – 30 minutes, stirring occasionally.
  5. Combine tahini, garlic, lemon juice and roasted cauliflower in a food processor. Blend until a smooth paste forms (add additional olive oil if desired).
  6. Season with sea salt (if desired) and sprinkle paprika on top.
  7. Serve warm or cold with assorted vegetables.

NUTRITIONAL INFO Per Serving:

  • Calories 265
  • Fat 23 g
  • Carbs 12 g
  • Fiber 6 g
  • Sugar 3 g
  • Protein 7 g

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