Banana, Peanut Butter Protein Muffins
Howdy and Happy Monday!
In lieu of my Operation Muscle Excavation mission, I decided to make a protein packed treat that will appease my sweet tooth and appetite. I had a ripe banana staring at me, so I decided to sleuth the ‘net for a protein packed banana bread recipe. I found this Banana Bread Protein Muffins from Dashing Dish and made a few tweaks.
Here is what my recipe looked like:
Banana, Peanut Butter Protein Muffins
*makes 12
The Goods:
- 1.5 very ripe bananas (medium in size)
- 2 eggs
- 6oz of Siggi’s 0% Vanilla yogurt (you could also use any plain Greek yogurt)
- 1/2 c oat flour
- 1/4 almond meal
- 2 scoops vanilla protein powder ( I used plant fusion- my fave to bake with)
- 2T maple syrup (grade B is best for nutrient content)
- 1/4c peanut butter chips (could also use chocolate chips, but this would take the peanut butter out of this recipe)
- 1T unsweetened almond milk
- 1t baking soda
- 1t baking powder
- 1/2t cinnamon
- 1t vanilla extract
How To:
- Pre heat oven to 350
- Mash banana in a medium size bowl with a fork
- Place the rest of the ingredients (except peanut butter chips) in a bowl and stir until smooth (a few banana lumps is fine)
- Fold in peanut butter chips
- Line muffin tin with paper liners or grease with coconut oil
- Divide mixture evenly between 12 regular size muffin tin.
- Bake for 12-15 minutes- or until toothpick comes out clean
Trader Joe’s love and Two Good Sources for Motivation
One of my goals this year is to stop spending so many dollars on groceries. In lieu of this goal we have been giving Trader Joe’s a fair shot and I have to say that I really am impressed with them. I use to think they were really only good for packaged goods and wine. However, their produce section is definitely improving and well their packaged goodies are pretty great. Two desserts that I have been consuming this week are their Dark Chocolate Honey Mints:
There are only three ingredients! Woot- a far cry from the hydrogenated cotton seed oil & corn syrup that other mints offer.
My other have is their Dark Chocolate Triple Ginger Cookies. Yum!
The ingredients on these gems are not as clean as the mints, but still loads better than oodles of cookies out there
The good news with both of these desserts is they are magical. For some reason I can have just two of either and be done with them. This is not normal behavior for moi.
I also tried Trader Joe’s Roasted Seaweed Snacks, which work well as a chip alternative with more minerals and less calories. Win all around.
On a completely unrelated note, if the you need a little help in keeping your resolve strong in attaining any New Year’s goals you might have set up, I invite you to check out two places I frequent everyday. Both of these sites are valuable resources for keeping my spiritual and fitness mojo running.
1. Tone It Up- I have talked about this site before, but lately I have been stopping by the tone it up community and blog daily to keep my fitness and health goals at the forefront of my noggin’. The Tone It Up ladies’ workouts and dietary tips are so effective and so practical that anybody can find a nugget of inspiration on this site.
2. The Daily Love- I think I have mentioned this site before too, but, again, I have really been soaking up the daily emails the site sends. Everyday you get a new motivational message delivered straight to your inbox. I always check my email first thing in the morning, so I get to start my day with their words of wisdom. I swear everyday it feels like the messages were written just for me. I am sure I am not alone in this sentiment. 
And with that, I am off. Happy Friday!!
Thanksgiving eats and a new salad dressing
Happy Monday. I hope everybody had a stellar weekend and is gearing up for feasting day. We are hosting the day of thanks at our abode this year and we are doing it potluck style, so everybody is bringing a dish to pass. Yesterday, I gathered my recipes and ingredients for my “dish to pass.”
Here are the dishes that I am going to attempt to recreate for T day:
1. Edible Perspective’s Whipped Sweet Potatoes - I have never made these before, but I have wanted to ever since she posted the recipe last year.
2. My New Roots Raw Cashew Dreamcake- I made this last year and was blown away by it. I honestly thought recipes of this caliber were reserved for peeps who really know their away around the kitchen. I am not one of those people, yet I still managed to recreate this appropriately named “Dreamcake.” This recipe take a little TLC, but it really is so easy and so tasty.
3. Kale & Squash Salad. This is going to be a hybrid of a salad I eat often with a new almond butter dressing I picked up from Crazy, Sexy KItchen. I gave a version of the dish a test run last night. The dressing is awesome. I will post the recipe below. The only adjustment I would make is to use less cardamom. I have never used cardamom before, I like the flavor it brings, but it is very distinct.
The dressing, shredded kale and broccoli slaw.
A version of the salad. I added salmon, roasted brussel sprouts, roasted delicata squash, and raisins. For T day, I am going to do kale, broccoli slaw, dried cranberries, roasted delicata squash, sunflower seeds, then topped with the almond butter CSK dressing.
CSK Almond Butter Dressing Recipe: (serves 4)
The Goods:
- 1/4c dates
- 1/4c almond butter
- 1/2 t lemon juice
- 1/2c purified water
- 1 clove fresh garlic
- 1/2t sea salt
- 1t caedamom
- 1/4t black pepper
This is just one the amazing recipes in this cookbook. I can’t wait to try them all.
And with that I am off!
Happy Monday!
What I ate Wednesday
It is time for another WIAW! If you want more information in partaking in this eating soiree, click on the picture below.
I remembered to snap my eats yesterday. I also realized that my eats are rather redundant. If you are bored to tears, my apologies.
Supplements & lemon water concoction.
lemon water concoction= fresh squeezed lemon, warm water, dash of cinnamon & cayenne pepper. It gets you feelin’ all warm and fuzzy inside.
Breakfast:
Perfect Foods Bar & Coffee w/ whole milk. I have tried to break myself of these bars, but it is a worthless endeavor. We are meant to be together.
Post Workout Snack:
Peanut Butter Protein Cookie. I made a batch of these on Sunday. I rarely make things twice and I have made these at least 4 times. That is big time. They are so good!
Lunch:
My favorite green smoothie to date.
some of the star components in this fella
Actual recipe =
- 1c coco water
- 1container of vanilla siggi’s yogurt
- 1T vanilla vegilite
- 1/3 of a frozen medium banana
- 2-3c spinach
- 2t maca
- 2t ultra tox
- dash of sea salt & cinnamon
- 4-7 ice cubes
Afternoon Snack:
avocado & egg salad with a few pieces of roasted delicate squash
followed by a sugar free, chocolate mint mocha
In this gem:
Actual recipe=
- 1c unsweetened almond milk
- a few drops of liquid stevia
- 1T raw cacao (unsweetened cocoa works too)
- 1/2t peppermint oil
And with that, I am off. Happy Wednesday!
Paleo Pad Thai, Gluten Free Brownies and Coconut Whipped Cream…. Oh My
Last night I went a little hog wild in the kitchen. I was planning on making the Paleo Pad Thai from the book Well Fed (I got the recipe off of Carrot-n-Cake here). I thought this would be an easy, peasy recipe. It was a wee bit more labor intensive than I thought. However, it is really good and it made a ton of left overs. I basically followed Tina’s post on the recipe, but I doubled the recipe and added about 2 more cups of spaghetti squash. I also used broccolini instead of pea pods. The sunshine sauce in this recipe is kinda amazing. Deep thoughts…
I threw a little of it over mixed greens for din-din. So good!
After dinner, I got a wild hair up my fanny and decided I needed to make a brownie recipe that I pulled out of Oxygen magazine months ago
Some of the goods used in the operation:
I basically followed their recipe, except I used Xyla instead of Stevia, cacao powder instead of unsweetened chocolate and coffee grounds instead of expresso powder. This recipe is a keeper and really simple. Side note: this is the first time I have ever baked with Xyla and I really like it. Xyla is xylitol -According to iherb it is a low glycemic sugar that is processed from natural xylan-rich sources. Xylitol is metabolized independently of insulin and is safe for diabetics and anyone seeking a healthier lifestyle. {source} Basically it is a sugar substitute that is not full of carcinogens and it doesn’t leave the funky after taste that stevia can leave. Big fan. To learn more about the benefits of this darling, go here.
Here is the recipe I used, which is heavily adapted from Oxygen Magazine’s Sugar Free, Gluten-Free Brownie Recipe
The Goods:
- 12 T of raw cacao or 60z unsweetened chocolate
- 3/4c butter ( they called for unsalted butter, but I didn’t have any, so I just went with regular)
- 3/4c Xyla or powdered Stevia or if you want to go the sugar route- 1.5c sugar
- 3 large eggs
- 1t vanilla extract
- 1/4c + 2T gluten-free all purpose flour (I used Bob’s Red Mill)
- 1/2t salt
- 3t of ground up coffee or 3t of instant expresso powder
- Pre Heat oven to 325
- grease 8inch square baking pan.
- In a small saucepan dissolve the chocolate with the butter over low heat- whisk until both are completely melted
- Remove from heat and stir in Xyla (or whatever sugar you are using)
- Transfer to medium bowl and beat in the eggs one at a time with an electric mixer then add the vanilla
- Mix in the Flour, salt and expresso powder
- Flod batter into prepared pan and spread evenly
- Bake for 21-24 minutes- brownies may still appear moist on the surface
- allow to cool
On a different note, did anybody see Parenthood last night? Love. That. Show.
I am out… Happy Wednesday!
Weekend plans
Fall has officially arrived in P town. With the cooler temps, I started sleuthing for fall inspired recipes and thus began my weekend agenda.
My weekend plans are lookin’ a little like this:
1. Cake Batter Blondies. I am obsessed with these. I think I just need to make these to get it out of my system. They scare and thrill me all in the same vein.
2. The hairs are getting chopped. I think. I hope. I made the appointment, so lets see if I can actually go through with it. I have an unnatural attachment to my mane and it is time to stop the madness. I am hoping for the haircut below- I wonder if the face comes with it?
3. I need a good pair of cords (who doesn’t?!) and I just so happen to have an anthro gift card burning hole in my pocket.
4. Chili will be made. I am thinking this fella will be a good place to start.
What are your thrilling weekend plans?
I saw this on pinterest this morning and I giggled.
I just laughed again.
And with that, I am off.
Happy Weekend!
Almond Butter, Oat Bran Cookies
- 1/2C coconut oil
- 3/4 sucant
- 1 Egg
- 1/2C Almond butter
- 1/4C Maple Syrup
- 1t vanilla
- 3/4 c All Purpose GF Flour ( you could also use 1C GF or WW flour and omit the tapioca & millet flours below)
- 1T Tapioca Flour
- 1T Millet Flour
- 1.5C oat bran
- 3/4t baking powder
- 1/4t making soda
- 1/2c organic m&m’s or chocolate chips (optional)
Sweet Potato, Peanut Butter, Protein Bars
The Weather is starting to feel like fall around here, so I immediately put my baking pants on. I found this recipe for Sweet Potato Peanut Butter Blondies on Clean Eating a few months ago, so I decided to make this recipe my first victim. Per usual, I changed a few things. Here is what my recipe looks like:
INGREDIENTS
- 1/2c plant fusion protein powder
- 1/4c almond meal
- 1/4c whole, rolled oats
- 1/4c ground flax
- 1 tsp baking powder
- 1 tsp sea salt
- 1/4 tsp baking soda
- 1/4 cup coconut oil plus a little to grease the pan
- 1/2 cup Sucanat
- 2 large eggs, lightly beaten
- 1 medium, cooked and mashed sweet potato
- 2/3 cup natural unsalted peanut butter
- 1.5 tbsp pure vanilla extract
- 1tsp ground cinnamon
INSTRUCTIONS:
- Preheat oven to 350°F. Grease a 9 x 13-inch baking dish with coconut oil.
- In a medium bowl, combine protein powder, almond meal, rolled oats, ground flaxseed, baking powder, salt and baking soda.
- In a separate medium bowl, mix coconut oil and Sucanat. Stir in eggs, sweet potato, peanut butter, vanilla and cinnamon. Add flour mixture and stir well to combine.
- Spread batter evenly in baking dish. Bake for 22 to 24 minutes until a toothpick comes out with wet crumbs. Let cool for 10 minutes. Cut into squares.
NUTRITION INFORMATION:
Makes Approximately 12 squares. Here is the breakdown per square. Not bad for a quick & easy snack or dessert.
I made these bars on Saturday and decided that I just wasn’t done baking, so on Sunday I asked the husband if he could have any dessert what would it be. His request was for cookies with either m&m’s or peanut butter chocolate chips. After sleuthing the internet, I couldn’t really find a recipe that wasn’t completely naughty, so I made one up.
Here is the end product:
These kinda taste like an Almond Joy. Recipe coming soon.
After sampling way too much batter, I needed a real meal. While I was busy inhaling batter, Keith was playing grill master, so a real meal was an actual possibility.
Din-din.
Steamed broccoli with a dash of spicy cashew sauce, left over edamame slaw, Japanese sweet potato, buffalo burger & kombucha.
In other news, the pug got a bath:
And with that, I am off to a very busy Monday.
Happy Monday!
French Women Don’t Get Fat
I am reading this guy again.
I bought this book last year and it changed the way I viewed food and exercise. Every time I get overly obsessed with nutrition, which happens more than I care to admit, I come back to the time when I felt the healthiest and happiest. This time involved an ease around food and exercise that produced a genuine sense of contentment and I lost a few lbs in the process. I love this book for its anti diet, diet message and I have a mild fascination with European living; however, what I really love is the message to savor. Savor not just your food, but savor experiences in your life. Live a life filled with pleasure and weight loss & health become far less of an obstacle. Americans believe punishment and extreme measures are the way to achieve their goals, but the French (according to Mireille Guiliano) get to their goals via appreciation and moderation. The French do not battle obesity, diabetes or heart disease at the ever increasing rates that Americans do, yet they dine on rich cheeses, baguettes, chocolates and wine. Hmmm… I am definitely not endorsing that these delights are the secret to health and thinner thighs, but it is the attitude of moderation and freedom (that includes such indulgences) that speaks to me and seems to be an underdeveloped modality in the battle of the bulge as well as over all health and happiness. Don’t get me wrong, nutrition and exercise matter, but nourishment seems to be the name of the game. If you consume your foods in a nourishing manner (i.e. not in a car on your way to work), choose foods and their appropriate portions that promote energy rather than brain fog 80% of the time, while the other 20% of the time choose foods to promote pure taste bud delight, all the while moving in a manner that brings out the best version of you, then you may have just found the golden ticket to weight loss, health, and (most importantly) happiness. Don’t get me wrong, I am no Frenchie. I still struggle with this whole idea of good versus evil in the wonderful world of food and exercise, but I am making it a wee bit more of a mission to listen to what my mind, body and soul really want. Sometimes it may be a chocolate chip cookie or maybe it will be a really good sweat session to relive unneeded tension. The world is my oyster.
And with that I bring you a few bits from yesterday’s eats:
green smoothie breakfast. spinach, frozen rhubarb, limeade, goat’s milk kefir, detox powder and matcha. Don’t knock till your try it.
matcha= very concentrated green tea (their leaves to be specific).
Breakfast also included one of the peanut butter and Jelly Muffins. Yum
post workout snack: rice cake, hummus, turkey and pickles. Again, don’t knock till you try it.
Pseudo lunch was on the run, but still amazing. I had one peanut butter Perfect Food Bar. Still obsessed with these guys
late after noon snack: hard boiled egg with pecans
followed by a handful of blue corn chips
Followed by a piece of the the best chocolate I have had in my life. I just discovered these guys. This chocolate has oodles of grit to it, which I adore.
Dinner: kale, quinoa, black bean, pickled asparagus, and feta concoction topped with homemade tahini dressing, curry and sea salt. Not too shabby
A kombucha was also consumed
My latest dessert love: 1/2 frozen banana & few scoops of Greek yogurt, topped with a drizzle of almond butter and chocolate chips.
Burt would also like to share his eats:
that would be a beefstick
And with that, I am off. Happy Friday!
the perfect peanut butter
nailed it.
i have been on the prowl for months, years even, for the perfect peanut butter. last week i finally found it: trader joe’s organic peanut butter where have you been all my life. below resides the list for the perfect peanut butter.
- organic peanuts (simply stating “natural” on the label does not count)
- tastes good (they truly do not all taste the same)
- no sugar added (why do they add sugar to so many of them)
- no oil added (again, why)
- requires very little effort to stir ( i simply do not have the forearm strength or time to deal with this)
- in a glass jar or a BPA-free jar (I have only seen the BPA-free jar once)
i realize this is a fairly lengthy list. i have never been able to hit all points, until now. thank you t.j’s for making my dreams come true.
to celebrate my new found discovery , i made peanut butter cookies. of course. however, these are not your run-o-the-mill peanut butter cookies. these bad boys are gluten-free, and protein packed. woot!
i got the recipe from this month’s edition of oxygen magazine.
i altered the recipe a wee bit. here’s what i did:
the goods:
- 1c peanut butter
- 1 egg
- 1.5 scoop of plant fusion’s vanilla bean protein powder- this stuff bakes awesome!
- 1/2c coconut palm sugar
- 1/2c almond meal
- 1t baking soda
- 1/2t vanilla extract
how to:
- pre-heat oven to 350
- in a medium size bowl, beat an egg then add the remaining ingredients
- form little balls on a greased cookie sheet, or pizza stone
- bake for 12 minutes then let cool before consuming
these cookies are amazing. they taste like mini peanut butter scones. if you like peanut butter, you will adore their guts.
and with that, i am off to sleuth for some new workout tunes.
happy friday!!
