Chocolate Banana Protein Pancakes

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I have another protein pancake recipe for you guys! And these ones are chocolate!

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Recipe

  • 1/2 scoop chocolate whey
  • 1T coconut flour
  • 2T rolled oats
  • 1/4 cup egg whites
  • 1/4 cup almond milk
  • 0.5T cocoa powder
  • 1T banana melted in the microwave
  • 1/2t baking powder
  • 1/4t cinnamon

Directions

  • Blend all ingredients together well, cook on lightly greased pan  (medium heat)
  • Top with favourite pancake toppings (I liked greek yogurt, banana, cacao nibs and peanut butter)

Macros (pancakes only)

Calories: 194

Fat: 3g

Carbs: 19g

Protein: 26g

Chocolate Coconut Protein Balls

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LOVE quest bars, but my wallet doesn’t, so I resolve to making my own protein bars (as you’ve seen here, here and here)

So I was pretty excited when these guys turned out to be the closest I’ve been able to get to matching the flavour of chocolate quest bars, without using vitafiber (a liquid low calorie sweetener and dietary fibre that’s used in quest bars)

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Ingredients (makes 12 balls)

  • 3 scoops protein powder (I used vanilla whey because that was all I had, but I’m sure that chocolate would make them even more delicious!)
  • 2T coconut oil
  • 1.5T cocoa powder
  • 1T cacao nibs
  • 1.5 pack stevia
  • 1T coconut flour
  • ~1/8 cup water
  • ~1/8 cup toasted coconut flakes (optional, for coating)

Directions

  • If it’s cold in your house, or you keep your coconut oil in the fridge, heat it for a few seconds in the microwave to liquify
  • Mix rest of the dry ingredients together well
  • Slowly add the water, mixing well (you may need to add more/less water depending on your protein powder – you want the texture to be fairly firm but a little stick)
  • Roll into balls
  • If you’re coating with toasted coconut, place the coconut on a plate and roll the balls in it to coat.

Macros (per ball without toasted coconut)

Calories: 69

Carbs: 1.3g

Protein: 9.1g

Fat: 3.1g

Strawberry Vanilla Protein Truffles

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These are such a delicious, easy to make snack! They taste like a mixture of cookie dough and icing!

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Ingredients (makes 12 balls)

  • 5 frozen strawberries
  • 2T almond butter (I used Maranatha)
  • 3 scoops vanilla protein powder (I used whey)
  • 1.5 pack stevia
  • 2T coconut flour
  • ~1/8 cup water

Directions

  • Melt strawberries in the microwave for ~1 minute
  • Add almond butter and dry ingredients, mix well
  • Slowly add water (you may need to add more/less water depending on your protein powder/strawberries), you want the mixture to be relatively sticky, but firm.
  • Form into balls and store in the fridge or freezer.

Enjoy!!

Macros (per ball)

Calories: 59

Fat: 1.6g

Carbs: 1.9g

Protein: 9.5g

Homemade Veggie Burgers

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I’ve always loved the veggie burgers that I’ve ordered from restaurants in the past, but have never tried to recreate them at home. This was my first attempt at a chickpea-based burger, and it was a success! Delicious and full of fiber and nutrients.

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Chickpea-Cauliflower Burgers

Ingredients

  • 1 can chickpeas (thoroughly rinsed)
  • 1.5 cup steamed cauliflower
  • 1/4 large onion, chopped
  • 1 egg
  • 1/2T coconut flour
  • 1T ground flax
  • 1t Mrs. Dash
  • 1/2t steak seasoning
  • 1/4t salt
  • 1/2t ground pepper
  • 2T pumpkin seeds
  • 2T sunflower seeds

Directions

  • Blend chickpeas and egg together, leaving a few chunks.
  • Mix remaining ingredients together, and form into 6 patties
  • Bake for 25 minutes at 350
  • Fry in olive oil for ~2 minutes per side before serving

I recommend serving with rutabaga fries 🙂

Macros (per patty)

Calories: 157

Carbs: 22.4g

Fat: 5.0g

Protein: 7.8g

Blueberry Egg-White Omelette

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Recently, I haven’t really been into oatmeal, or pancakes for breakfast, so I’ve been making these blueberry omelettes instead! I’ve made a few different versions, but here is the one I had this morning – super easy and delicious 2015-02-18 07.42.50 Ingredients

  • 1/2 cup egg whites
  • 1T mashed banana
  • 1T oat flour
  • 1/2t cinnamon
  • 1T vanilla greek yogurt
  • 1/2t coconut oil
  • 1/4 cup blueberries

Directions

  • Heat coconut oil in a skillet on medium heat
  • Mix mashed banana with greek yogurt well
  • Add egg whites oat flour, cinnamon and syrup
  • Pour mixture onto heated pan, and cook until almost set
  • Place blueberries on one side of the omelette, and cook for ~2 more minutes
  • Flip the side without the blueberries onto the other side, cook for ~ 30s
  • Fold in half again (to make a triangle)

Top with favourite breakfast toppings (I used a chocolate-chia-peanut sauce (for which I will post the recipe later this week – it’s delicious!), banana slices, and goji berries. Macros: (Omelette only) Calores: 144 Fat: 2.7g Carbs: 13.2g Protein:15.0g

Peanut Butter and Jelly Homemade Protein Bars

I’ve probably mentioned this before, but I am a HUGE protein bar fan. They’re basically candy bars (but with more protein and less fat/carbs – hopefully) I few brands that I really enjoy are:

Quest Bars

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Detour Bars (the Smart bars and the low-sugar ones)

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Luna Bars

Power Bars (the vanilla yogurt ones)

Combat Crunch Bars

One day I would also like to try Krush bars and Bupbars, but haven’t been able to find them in Canada yet, and don’t want to pay duties 🙂

Fortunately for my wallet, I also enjoy making my own bars

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These ones are Peanut butter and Jelly Flavoured! They also lower in calories than your typical packaged protein bar.

Ingredients (Makes 8 Bars)

  • 1 cup white beans
  • 1 scoop vanilla protein powder
  • 2T natural peanut butter
  • 1/2 cup vanilla greek yogurt
  • 1T egg whites
  • 1/2T agave (or 1 T honey)
  • 1/2T low sugar jam (i used strawberry rhubarb) mixed with ~1T water

Directions

  • Blend all ingredients except jam mixture together
  • Mix and pour into lightly greased pan
  • Swirl jam mixture into the top
  • Bake at 350 for ~15 minutes

Calories per bar: 89

Macros

Fat: 2.1g

Carbs: 8.0g

Protein: 9.0g

Super Easy Low Carb Chili

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Chili is so easy to make, and it typically lasts a long time too! Such a great comfort food for winter!

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Ingredients

  • 1 pack extra lean ground beef
  • 1/2 onion, chopped
  • 1 cup chopped carrots
  • 1 cup chopped celery
  • 1 chopped green pepper
  • 1 can mixed beans
  • 1 can kidney beans
  • 1 can crushed tomatoes
  • 1 can diced tomatoes
  • 1.5T chili powder
  • 1T paprika
  • 0.5T cumin
  • salt & peppers

Directions

  • saute onions for ~3 minutes
  • add beef and brown
  • add remaining ingredients and bring to boil
  • turn down heat and let simmer for ~2 hours

Mixed Berry Protein Pancakes

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I love having protein pancakes for breakfast! Here is a purple version I came up with this weekend.

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I layered these guys with vanilla greek yogurt and banana slices, and then topped them with strawberries, pancake and chocolate syrups.

Ingredients

  • 2 frozen strawberrys
  • 1/4 cup frozen blueberries
  • 90g egg whites (~1/4 cup + 2T)
  • 1.5T vanilla whey
  • 1T almond flour
  • 1.5T coconut four
  • 2T almond milk
  • 2T cottage cheese
  • 1/4t baking powder
  • 1/4t vanilla
  • 1/2 pack stevia

Directions

  • Melt strawberries and blueberries in the microwave for ~1 minute
  • Blend all ingredients together and cook on medium heat (I used coconut oil in the pan)
  • Top with favourite pancake toppings and enjoy

Macros (pancakes only)

Cals: 236

Fat: 6.4g

Protein: 25.9g

Carbs: 17.3g