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!
and we’re back
Pardon my hiatus. I was in Michigan & Chicago for the past 10 days and took a bit of a break from my computer. We were in Michigan to visit and hang out with family prior to My hub’s twin brother’s wedding.
Ahhhh Michigan:
The groom a few days prior to the wedding with the biggest mug I have ever seen. side note, this mug was not purchased, but merely picked up out of pure awe.
The seriously beautiful bride and moi on their day moments before a massive storm approached and knocked the power out for a wee bit.
My favorite picture of the bride & groom. This sums them up perfectly.
During this week, for a few of the days, I had to eat breakfast on the fly. As a result, I fell in love with these bars:
These bars are in the refrigerator section at most natural food grocery stores. I have seen them before and I have always ignored them. Well I put a stop to the madness last week and tried these gems. I am obsessed. I had one for breakfast again this AM. This may be a staple in my life. I have only tried the the almond butter and peanut butter flavors and they are delish.
According to the Perfect Food Bar website, here are the top 10 reason’s to indulge in them:
10 Reasons to try Perfect Foods Bars:
10. Simple Ingredients. Real Food. You can pronounce all of the ingredients without a chemistry degree.
9. Over 20 nutrient dense organic whole foods provide good vitamins and minerals on-the-go. Plus, with ingredients such as tomato, bell pepper, alfalfa and celery, you will finally be able to tell your mother that you’re eating your vegetables!
8. No Refined Sugar. Since the only sweetener we use is organic honey, your body can digest it slower than it would refined sugar. This means you’ll have long sustained energy without a crash.
7. Good source of fiber. Everyone knows fiber is important and aids in proper digestion.
6. Soy free. Research suggests soy consumption might be linked to several health conditions including: bloating, hormonal imbalance, unusual weight gain, and allergies. (Hidden Dangers of Soy by Dianne Gregg.) The problem with soy is that most products you find at the grocery store have some form of this ingredient – you have to know what to look for because it’s hidden in so many ingredients.
5. Handmade. These bars are handmade by happy people in sunny San Diego. We create jobs and support our local community. Besides, robots are kind of scary.
4. High in Omega-3s. Anti-inflammatory omega-3s are an important addition to your daily diet.
3. Gluten free. Whether you’ve been diagnosed with celiacs or have found that your body doesn’t digest gluten very well, we are committed to being gluten-free. We encourage everyone to read more about the ill effects of gluten on your body’s digestive system.
2. Refrigerated. Because there are no artificial ingredients or chemical preservatives these bars are stored in the fridge. Yum!
1. They taste amazing. PERIOD. Seriously, you really won’t even remember the 9 other reasons once you try a bar. They taste like cookie dough, but are packed with the nutrients your body needs to stay active!
And with that, I am off to the gym. I have been running and throwing around some free weights for the past 10 days, so I am ready to get back into a bigger gym to incorporate some other machines and see my beloved sauna.
Happy Tuesday!
today is a good day
I am breakfast obsessed. I really do not care how the rest of the day goes as long as I enjoy my breakfast. That is not entirely true, but it is not that far off either.
I have been lovin’ on the “oatmeal” minus the oats, but it does take a while to make, so I save this gem for weekends. I usually do overnight oats because they are quick and filling, but I forgot to prepare them last night, so I busted out the 2% Fage Greek Yogurt (appro 3/4C) with berries, a sprinkling of Nature’s Path Organic Heritage O’s and a few drops of liquid stevia. Fast, Filling and superb! Today is a good day.
Just wait: the day got better. We are out of coffee, so I was forced to get a cup of coffee from the cafe Compote that is a stone’s throw away from our abode. I could just eat this cafe up. I adore everything about it especially their coffee. Their coffee is pricey, but it is so dang tasty and strong!
With all of that caffeine running through ma veins I decided to hit up the gym. When I got to the gym, I discovered that I had put new toons on my playlist. Hot damn! Today is a good day!
48-52 are the newbies. Heaven to Betsy, Back In Time by Pitbull is a gooooood one. I suggest adding this immediately if you would like to sweat profusely. After 10 minutes on the elliptical, 20 minutes of interval sprints on the treadmill, 20 minutes of upper body weight training, and a stretch sesh in the sauna, I called it and felt like a million bucks.
Good breakfast and a good session are the makings of a good day!
side note:
Calling all Portlanders: if you are looking for a brief motivation/ education on how to clean up your diet, get your fanny over to Aleda fitness on Tuesday (May 15th) for our Sugar Buster’s workshop. The workshop begins at 6:30 and runs for one hour. There is a $10 mini fee. If you need more details please contact myself or Aleda.
I hope today is a good day for you! Happy Thursday!
just breath…
lately I have felt like a wee bit of a crazy person. With starting my new business (sweetspot), managing my current business (skinspot), blogging, going to school, buying a house and just trying to keep up on day-to-day nonsense, some days I feel like my head might spin off. However, today was a nice reminder that I need to take a minute and just breath. This reminder came in the form of Abby White. Abby owns and operates Bliss Holistic Health and is one stellar blogger over at Eat, Drink and Be Aware. I had the pleasure of grabbing a bite to eat with Ms Abby today at Cloud Seven. Abby reminded me that I need to breath and not stress out over everything that is not getting done. Thanks Abby! We also got to geek out over food and IIN. I feel completely recharged and to think that I hesitated going because my to-do list was going to be abandoned for a whole hour. The horror.
My lunch was rather delightful as well:
curried lentil soup and side salad. I am obsessed with lentil soup lately.
followed by a ginger, molasses cookie from Lovejoy Bakers that was unreal. This might be the best cookie I have ever had. Somehow, I managed to save the other half for a later date. Potentially 5 minutes from now.
Breakfast this morning represented my scrambled noggin’. I literally could not figure out what I wanted. I was starving and wanted everything, so I had everything. I used up the last of the Greek yogurt and put it in a nearly empty almond butter jar, then added some Almande yogurt (I need to use this stuff up), 1/2 banana and some Heritage O’s Organic cereal. This was not my finest creation.
I am in a breakfast rut. This is a tragedy because breakfast is my fave meal of the day. I think I might try getting back on the steel cut oats bandwagon.
Off to meet with our home inspector. Yes, we got a home, but until we close I am not going to do my happy dance. However, I am so dang excited!!
granola goodness
I had a major granola craving, but I hate paying a small fortune for a bag of the stuff, so I decided to wrangle up ingredients I had on hand and make my own version of the delicacy. This concoction is inspired from Ashley’s banana coconut granola.
I think I will call this batch banana, spice granola. Sound gross? It’s not.
The Goods:
- 1 c rolled oats- this recipe could be gluten-free if you use GF oats1
- T chia seeds
- 12 raw pecans (chopped)
- 10 raw cashews (chopped)
- 1/4t salt
- 1/8t nutmeg
- 1/8t ground cloves
- 1T molasses
- 1T raw honey (melted)
- 1t coco oil (melted)
- 1T Ghee (melted)- you could also use butter or coco oil
- 1/2 small banana (mashed)
- 1T pumpkin pie puree
- 3T shredded coconut
- 1t vanilla
How to:
- preheat oven to 350
- put ghee, coconut oil, & honey in a small saucepan on low until it liquifies
- put all in ingredients in a medium size mixing bowl
- spread all in ingredients out on a parchment lined baking sheet
- bake for 10-15 min, stirring every 5 min. Keep a watchful eye on the goods. They love to burn.
- allow to cool for 5 (or so) minutes and dive in.Mr. granola makes for superb topping.
granola a top oat bran
Granola residing upon Greek Yogurt and apples.
And with that, I am off to walk the pug.
Happy Saturday!
meat madness
pardon my blog hiatus, these things happen from time-to-time.
Here is recap of what has been happening in ma neck-o-the-woods
Sunday we had breakfast at one of my favorite breakfasts spots in Portland, Cloud Seven Cafe.
I got Petunia’s Pies & Pasteries gluten-free, vegan spice cake. I do not know what they do to their baked goods, but they are beyond delish. I can’t stop thinking about this gem. I will be recreating.
Coffee made this gem even better
And so did this guy- despite the fact he is currently perusing Mr. iPhone.
After breakfast we ran a few thrilling errands that involved Keith getting new work shoes and me getting a sassy, green blouse. We also hit up the grocery store, so I could get my cook on for the duration of the day.
I had the ambition to make oodles of eats that worked with the Live Fit program.
I made Jamie’s Apple Cinnamon Protein Bars. I would show, you a picture, but I forgot to take one. And they are not very good, so I am thinking the garbage disposal might be dining on them in the near future.
I also adapted her Turkey Meatloaf Muffins. They turned out swimmingly and they make a superb salad topper.
Here is my version of the meat muffins.
- 2lbs ground, organic, grass-fed buffalo
- 2 egg whites
- 1 whole egg
- 2T ground flax
- 2t dried mustard
- 2t black pepper
- 1t chipotle pepper spice
- 2 garlic cloves (finely chopped)
- 1 small onion (finely chopped)
- 2.5 celery stalked (finely chopped)
- 2 carrot sticks (finely chopped)
How to:
- Pre heat oven to 375
- grease muffin tins with coconut oil
- mix all ingredients together in med-lrg bowl
- roll mixture into balls and place in muffin tin. Muffins are about the size of a tennis ball
- bake for 40 minutes
makes 15 muffins.
After the meat muffins were in the oven, I decided to try my hands at roasting a whole chicken. I saw a recipe for a roasted chicken with prunes and olives on Carrots-n-Cake and thought it looked so dang good, I saw it again on Elana’s Pantry while sleuthing for soup recipes, so I decided I must give it a whirl. I followed Elana’s recipe to the tee and it was the best chicken I have ever had. My love with Mr. Chicken is slightly amazing given, I sincerely considered giving up meat after preparing the fella. I definitely shed a tear or 7. I wish I was joking. I am a bit of a nutball. If you can get past any emotions that might come up in the prep of roasting a whole chicken, they really are super easy. I know, I am an odd duck.
Mr. Chicken was consumed on a bed of welcoming spinach and roasted brussel sprouts
And with that, I am signing off.
Happy Tuesday!
two new loves-maybe three
Love 1
I am way late to this game, but I just tried overnight oats and I am officially hooked. I love that my lazy fanny can eat breakfast in four easy steps:
- open fridge door
- grab jar of goodness
- remove lid
- insert spoon
Not to mention they are delish. I got my inspiration from Clare over at Fitting it all In. My over night oats, don’t actually contain oats because I cannot follow protocol to save my life . My version contains oat bran.
Here are the goods:
- 3/4c Fage Greek yogurt
- 2T oat bran
- 1T ground flaxseed
- 2T canned pumpkin
- a few drops of vanilla stevia
- dash of cinnamon, cloves, nutmeg
- 1-2T water
Mix above goods in a jar, put on lid & place in fridge night before consumption. donezo.
Love 2
This stuff may be my ticket to skinny. Allow me to explain: my bewitching hour/ hours arrives after dinner and before bed. I love dessert. I try to do fruit as dessert. Fruit equals dissatisfaction and hours of grazing among the cupboards for satisfaction. Satisfaction is never achieved. To end this battle I decided to go for the gusto and just eat a damn cookie. However, when I eat a cookie it is over in two seconds and I am left with wanting 10 more cookies. Sometimes I give into this want. Sometimes I spend the evening staring at the cookie jar. Here’s why Dagoba is saving me, it is sweet, filled with chocolate goodness, and it takes me a good 10-15 minutes to consume. This last part is the ticket. By the time I finish consuming, satisfaction has been registered. Not to mention, I am freezing ALL of the time, so to have a warm bevi in my hand, satisfies more than just ma tum.
Furthermore, the nutrition deets are better than one single cookie.
How to:
- heat 1c milk (I used unsweetened hemp milk) in small saucepan over low heat for 3-5 min
- whisk in 3T dagoba drinking chocolate
- give your cookie jar the middle finger
Side note: ignore my dry skin. I use a lot of hand sanitizer.
Second side note: admire the mug. Thank you sister for getting me these adorable mugs for christmas!
one mug for each season = love
I followed the rules and drank out of the winter mug or is that the Spring mug?
The 3rd (maybe) love
source: bodybuilding.com
I am going to give live fit trainer the ole college try. All of the other bloggers are doing it, so I might as well. Although that is a fantastic reason to do something, I am doing it because I know I need to get my more muscles in my life. I am a cardio rat and I know this needs to change if I stand any chance of looking like Gisele. My version of live fit, because I always need to modify (see above) involves me following it the best I can, while still doing a half hour of cardio prior to my Arnold inducing session. These two things need to be completed in under 70 minutes. I have no interest in spending oodles of hours lifting weights. I am loosely following the diet. By loosely, I mean I am going to be mindful of reducing carbs and increasing protein. However, I cannot promise that mindful is going to equal doing. Here is day 1. I did 10 minutes on the elliptical and a new 20 minute treadmill interval workout prior to the lift sesh, and I got out of there in 70 minutes. Afterwards, I felt like a million bucks, so here’s hoping’…
I am off to battle the rain to poop the pug.
Happy Thursday!
my newest breakfast obsession
it’s quick
it’s protein packed
it’s gluten-free
Ta Da
Eco planet hot cereal & 1/2c Fage 2% Greek= Delight
This dubious combo was followed up with Mr. mint chocolate latte
I seriously love this breakfast.
I also seriously love last night’s dinner.
another version of a kale salad. This one had roasted sweet potatoes, turnips, salmon, onion,pumpkin seeds & beets. obsessed
followed by yet another obsession:
kombucha, how I love thee
I should really eat some protein and veggies for tonight’s dinner, but what I really want is this:
pumpkin spiced millet with peanut butter
what to do?
While I ponder this life altering dilemma, I must take the pug for a poop.
Happy Wednesday!
crazy eyes
Gluten Free Pumpkin Spice Granola
I think at one point I promised to stop posting recipes with pumpkin. Turns out, I lied.
I had some pumpkin pie puree that needed to be used up, so granola it is. This granola is filled with good for you ingredients and tastes oh, so yummers. If you like your granola to err on the sweet side, then I would up the honey or maple syrup content.
I got my inspiration for this recipe here from Ashley at The Edible Perspective. If you have not checked out her blog, you must!
The Goods:
- 1 & 1/4 c Gluten-free rolled oats
- 2T chia seeds
- 2T ground flax
- 4T raw walnut pieces
- 2T raw pecan pieces
- 1T raw honey
- 1T maple syrup
- 3T organic pumpkin pie puree
- 2T shredded coconut
- 1/2T coconut oil
- 1t vanilla
- 1t cinnamon
- 1t nutmeg
- pinch of cloves
- 1/8t sea salt
How To:
- Mix all wet ingredients in a medium mixing bowl
- add spices to wet ingredients. stir
- add dry ingredients to wet. stir
- put stirred goodness on baking sheet lined with parchment
- put in one at 325 for 15 min. stir every 5 mi
Enjoy a top:
coconut yogurt:
love
Or if you get a wild hair up your fanny, enjoy on top of pumpkin spiced oat bran:
can one eat too much pumpkin?
Off to the grocery store to pick up some day-of-turkey eats.
chocolate mint latte minus the ‘buck’s price tag
Oh dear…
The Goods:
- 1c coffee
- 1c unsweetened hempmilk (or whatever milk you fancy)
- 1t peppermint oil
- 1T cacao powder
- 5-10 drops vanilla liquid stevia (obv can omit)
combine all of the above except the coffee in a small saucepan on low heat for 5-7 min. whisk at your leisure.
Add mixed delight to brewed coffee.
Presto!
I enjoyed this gem with my latte this am.
Most protein bars are really just glorified Snicker’s bars, but this guy actually has a clean ingredient dec. However, I am not sure if I am crazy about the taste.
not too shabby
Nutrition stats
more protein would be lovely, but you can't win 'em all
two stellar fellers before their walk last night:
that face
Off to take the pug out for his morning walk.
Happy Thursday!
