I have been on the road for over 2 weeks and I realized the importance of bringing your own food or having some quick and easy snacks while you’re out and about.
Of course, whole foods are your best option, but sometimes those go bad or just aren’t available. I love to have a few protein bars on hand and Premier Protein in one brand that I like!
They asked me to do a review, and I gladly accepted, as I have been using their products for at least 6 years now.
So here’s how I use them and keep an eye out for a contest next week to WIN!!!
Fall is here and you may want some cleaner options for all the yummy desserts. This is one you can even use for a warm breakfast side
2 Apples chopped
1/2 tsp cinnamon
1 Tbsp truvia/stevia or honey
Mix the above until covered and place in a small pie dish
1/2 c oat flour (grind oats in a magic bullet or food processor)
1/4 c. whole oats
2 Tbsp olive oil
2 scoops vanilla protein
1 Tbsp Water
1/2 tsp nutmeg
1/2 tsp cinnamon
Mix the above until crumbly and top the apple mixture
Toss the pie dish into the oven at 350 for 15-20 minute
Makes 4 Servings
(not ACTUAL pic…. ice cream deletes the “clean part” LOL)
Oatmeal Bake (breakfast or dessert)
(revised recipe from Anna Slotnick)
Sometimes the old egg whites and oatmeal breakfast gets a little boring. Maybe you just don’t have time! This Oatmeal Bake you can make the night before and just grab a bar in the morning!
(or sometimes I like to have a bar after dinner for a little something sweet, but not too naughty!)
There are 3 combos I made:
They are all freakin’ awesome and you can create your own combos too!
2 c. old fashioned oats (not quick oats)
4 scoops vanilla whey (I’ve used Dymatize Elite XT and Muscle Pharm Combat, both worked great)
1 tsp baking powder
1/4 tsp salt
lots of brisk shaking of cinnamon (2 itsp??)
4 egg whites (or 1/2 c liquid egg whites)
1.5 c cold water (or almond milk if you want)
3/4 c. Pumpkin (or you can use no sugar added applesauce)
Sweetener as desired—4-6 packets of splenda or truvia, 3-4 dropperfuls of lohan (or none)
Then…. this is where the fun starts
Coconut & Almond (1/2 c. coconut, 1/4c. almonds chopped)
Apples & Pecans (1 whole apple chopped, 1/4 c. pecans chopped)
Bananas & Walnuts (1 whole banana sliced, 1/4 c. walnuts chopped)
1. Pre-heat oven to 350 degrees
2. Mix together wet ingredients – except fruit, nuts, or coconut
3. Mix together dry ingredients in separate bowl.
4. Spray pan with non-stick baking spray or grease with coconut oil (we used a cake pan– 8×13)
5. Mix dry ingredients into wet ingredients – make sure it is distributed evenly. Then add nuts, half of the coconut or fruit. **if doing a banana, line the pan with banana slices
6. Pour mixture into pan and top with extra shredded coconut or extra apple slices
7. Bake at 350 degrees for 35 minutes (make sure a knife/toothpick comes out clean in the center)
They taste amazing when still warm from the oven, but still are delicious when room temp or reheated;)
Cut into 1/4ths. (This makes 4 servings.)
Each serving has:
1/2 c. oats
1 scoop vanilla protein powder
1 egg white
little bit of: pumpkin, sweetener, spices, etc.
29 g carbs (less than 3g of sugar– from fruit and little bit of pumpkin), 33 g protein, 0.5-2g g fat (depending on if using nuts or not)
Since starting the #JERFChallenge I have become even more intrigued with Paleo Lifestyle and finding myself on many more Paleo Blogs looking for recipes. I got this book a few weeks ago, but I moved and didn’t get a chance to dig into it, but since starting the #JERF Challenge I’ve really been tearing through the pages and learning a lot!
You can get the book at Amazon.com
or order for your Kindle
and of course, don’t forget to check out my favorite paleo blogs:
Civilized Caveman Cooking
and last but not least, George’s Latest Ebook Cookbook with 200+ paleo living recipes
Need a delicious and healthy Breakfast or Snack Idea? These bars are where its at!! Plus, you can’t go wrong with pumpkin this time of year!
Its not quite paleo, because there are little bit of oats and protein, it’s as close to Paleo in a delicious bar as I’m gonna get today… Please don’t judge by the picture, because I can’t cook.. but they are moist and delicious!!
Preheat oven to 350.
Lightly grease your pan with olive oil (9×9 square pan works best)
In small bowl combine: (set aside)1/3 cup Truvia and 2 tsp cinnamon
- 1 cup almond flour (you can make almond flour by blending a cup of almonds in a Magic Bullet or food processor)
- 1/2 cup oat flour (you can make oat flour by blending a cup of oats in a Magic Bullet or food processor)
- 2 scoops vanilla whey protein
- 1 tbsp baking powder
- 1/2 tsp sea salt
- 2 tbsp raw honey
- 2 tsp. cinnamon
- 2 egg whites
- 1 whole egg
- 1 cup unsweetened coconut milk
- 1/2 c. pumpkin
In a large mixing bowl, whisk together flours, baking powder, salt, cinnamon, and protein powder.
In a medium bowl, whisk together egg and whites, coconut milk, honey, and pumpkin.
Pour a shallow layer of batter into the loaf pan (about 1/4 of the batter). Sprinkle heavily with half of the cinnamon/sugar mixture. Repeat with remaining batter & cinnamon/sugar on top. Draw a knife through the batter to marble. Bake for 25 minutes or until knife comes out clean when you poke the center of bread.
So, I found this little recipe for banana muffins and wanted to make it healthier, well, I tried, but ended up with a dense mess, so I asked my friend Shanna Shad to help me figure out how to perfect it and she did!
Here is the result and she said her 2 year old ate nearly all of them!
Yield 18 muffins
Prep time 10 min
Baking time 16-18 min
Total time (includes cooling) 35-40 min
1 c. oat flour
1/3 c. flax meal
2/3 c. almond flour
2 scoops vanilla protein powder
1 tsp ground cinnamon
1 tsp baking powder
1 tsp baking soda
6 packets of stevia
Pinch sea salt
2 cups mashed overripe banana – usually 4 large ones
1 whole egg and 2 egg whites, room temp and lightly whisked
½ c. plain fat free Greek yogurt, room temp
2 tsp vanilla extract
¼ c melted coconut oil
½ c unsweetened almond milk, room temp
½ C chopped walnuts
**you can add raw honey or extra stevia to taste for added sweetness
- Preheat oven to 350 degrees
- Prep muffins pans – spray lightly with cooking oil spray
- Whisk together dry ingredients thoroughly (Oat flour through sea salt) in a big bowl and set aside
- Mash bananas with a fork, mix in the rest of the wet ingredients until well combined. It takes a little bit to get the coconut oil fully mixed in.
- Add the wet ingredients to the dry and mix slowly with a spatula till just combined. Fold in the walnuts if you choose to add them in. Don’t over mix
- Full muffin tin ¾ full each cup.
- Bake 16-18 min or until the top bounces back when lightly pressed
- Cool in pan 5 min then cool on a wire cooling rack, at least 10 min, so you don’t burn your mouth. Enjoy!
Makes 18 servings– 1 muffin per serving
If you’re like me, you LOVE, love, LOVE Girl Scout cookies… but there are two problems- #1 they only sell them once a year (this is actually, probably a good thing)
and #2 I can’t stop at just one (box, that is) so they aren’t too “pants friendly” LOL
How about a little shake that gets your “Samoa” fix and keeps you on track to stay in your clothes? uhmmm yes please.
**Recipe from Egg Whites International
8 oz egg whites (8 pumps or 1 cup)
2-4 oz milk of choice (We suggest almond milk) or water (use less if a thicker shake is desired)
- 2 tbsp vanilla sugar free, fat free instant pudding powder*
- 1 tbsp chocolate sugar free, fat free instant pudding powder*
- 1 tablespoon sugar free caramel sauce**
- 2 tablespoons sugar free coconut syrup***
- 2-3 ounces (app ¼ cup) very strong coffee, optional
1. Add all ingredients and pulse in a blender until smooth.
* Optional = substitute protein powder in place of pudding powder!
** try Walden’s sugar free sauces
*** try Torani or DaVinci brands for these syrups
Nutrition (using 4 oz. almond milk)
Calories: 166 Fat: 1.2g Carb: 8g Protein: 26.5g
Summer time is a great time for smoothies— so many variations and fun fruits to try. This is a great protein smoothie, so it can be used as a meal replacement if you like
-8oz. liquid egg whites (I used Egg Whites International)
-1c. frozen tropical fruit mix (pineapple, papaya, mango & strawberries)
- handful of spinach
- 2 tbsp. flax meal (Optional)
- packet of stevia or sweetener of choice to taste
- 1/8-1/4 water for more liquid consistency
Mix 1c. liquid egg whites, 1c. frozen fruit, handful of spinach, flax meal, stevia in a blender or magic bullet.
Add extra water (or juice or almond milk) to desired consistency.— Drink!
Makes 1 serving:
Fat: 0 **
** May add 1-2 tbsp. of flax meal, coconut oil or avocado for healthy fats– will add approx. 4-6g of Fat and 36-54 cal.
GLUTEN FREE, DAIRY FREE, CLEAN EATING, LOW FAT, HEALTHY RECIPE
Now before we jump into the deliciousness please note that this is not a low-calorie treat. It’s flourless but has plenty of peanut butter. Make it one day as a healthier treat option.
4 egg whites
2 egg yolks
3/4 c sugar substitute (stevia baking blend works REALLY well)
1 c pureed sweet potato (please cook it and peel it first)
3/4 c vanilla protein powder
1/2 c peanut butter
1 tsp cinnamon
1 tsp baking soda
1/2 tsp baking powder
Preheat oven to 350
Whip egg whites until stiff and set aside
Whip sweet potato, sugar substitute and egg yolks until combined, add peanut butter, protein then cinnamon and baking soda and powder. Fold in the egg whites (this is what will make the cake fluffy so take your time).
Place in muffin or other fun tins and bake for 20-25 minutes.
While they are baking whip up this frosting, add all ingredients and stir until combined:
1 c peanut butter
1/4 c sugar substitute
1/4 c brewed coffee (add more if you’d like a more runny frosting)
1 tsp cinnamon
1 scoop vanilla protein
Once your cakes are done, frost them up and thank us later.