A Super Clean Apple Crumble

apple_crumble

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

ENJOY!

(not ACTUAL pic…. ice cream deletes the “clean part” LOL)

Almond Coconut Oatmeal Bake (breakfast or dessert)

image from http://foodhero.wordpress.com/2008/11/01/baked-oatmeal/

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:

Almond Coconut

Banana Walnut

Apple Pecan

They are all freakin’ awesome and you can create your own combos too!

 

Ingredients:

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
OPTIONS–
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)

 

Directions:

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)

image from http://foodhero.wordpress.com/2008/11/01/baked-oatmeal/







Would you like more tips, recipes and workouts like these?

Gluten free banana yogurt oat muffins

Click Picture to see detail

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
Ingredients:
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

Optional ingredients:
½ C chopped walnuts
**you can add raw honey or extra stevia to taste for added sweetness

Directions:

  • 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!

Click Picture to see detail

 

MACROS:
Makes 18 servings– 1 muffin per serving
Calories: 135
Fat: 7g
Carb: 12g
Protein: 7g






Would you like more tips, recipes and workouts like these?

Coconut Flax Banana Muffins

1 1/2 cups oat flour
¾ c unsweetened coconut
½ c flax
1 tsp cinnamon
½ tsp nutmeg
1 teaspoon baking powder
1 teaspoon baking soda
3 large bananas, mashed
3/4 cup sugar substitute
2 eggs
¼ c. olive oil

Directions
Preheat oven to 350 degrees F (175 degrees C). Coat muffin pans with non-stick spray, or use paper liners. Sift together the flour, baking powder, baking soda, and salt; set aside.
Combine bananas, sugar substitute, egg, and melted butter in a large bowl. Fold in flour mixture, and mix until smooth. Scoop into muffin pans.
Bake in preheated oven. Bake mini muffins for 10 mins

Ginger Protein Cupcakes

Pans

 

I was inspired by another recipe to cook up something delicious that was more healthy than that of the recipe published in the pages in front of me. Because not everyone wants to live life without some delicious, moist and HEALTHY treats that taste indulgent, I went on a mission. The Sweaty Betties’ Ginger Protein Cupcake was BORN! Grab your oven mitts, mixer and preheat that oven, let’s get cookin!

Preheat Oven to 350

Grease your cupcake pan or line with cupcake liners

Cream together:

3 Egg Whites
1/3 c. Truvia
1 tsp. Vanilla
1 tsp. White Vinegar
1/3 c. Coconut Oil (melted if necessary)

In a Small Bowl Combine:
1/2 c. Nonfat Greek Yogurt
1/2 c. Unsweetened Almond Milk

In a Medium Bowl Combine:
1 c. Oat Flour (or any other high fiber flour)
1 c. Vanilla Protein Powder
1 T. Ginger
1 tsp. Nutmeg
1 tsp. Cinnamon
1 tsp. Baking Soda
1/2 tsp Sea Salt
1/4 tsp. Baking Powder

Slowly add milk and flour mixture to the egg and truvia mix, making sure to mix ONLY until combined. Do not overmix

Divide evenly into prepared muffin tin, bake at 350 for 8-10 minutes. During this time, whip up the frosting by combining and mixing thoroughly:

2/3 c. Nonfat Greek Yogurt
1/4 c. Truvia
2 T. Fresh Lemon Juice
1 tsp. Arrow Root Flour

 

Once the muffins are completely cooled, spread the frosting onto the muffins and garnish with lemon zest.

 

I hope you like them as much as we did!

*recipe by Aubrie Richeson

 

Dairy-Free Ginger Protein Cupcakes

We’ve been getting AWESOME feedback on the original and I hope those of you that choose this recipe love it just as much.

Preheat Oven to 350

Grease your cupcake pan or line with cupcake liners

Cream together:

3 Egg Whites
1/3 c. Truvia
1 tsp. Vanilla
1 tsp. White Vinegar
1/3 c. Coconut Oil (melted if necessary)

Puree Together:

1/2 c + 2 Tbls Unsweetened Almond Milk
3/4 c. Cooked & Peeled sweet potato

In a Medium Bowl Combine:

1 c. Oat Flour (or any other high fiber flour)
1 c. Vanilla Protein Powder
1 T. Ginger
1 tsp. Nutmeg
1 tsp. Cinnamon
1 tsp. Baking Soda
1/2 tsp Sea Salt
1/4 tsp. Baking Powder

Slowly add milk and flour mixture to the egg and truvia mix, making sure to mix ONLY until combined. Do not overmix!

Divide evenly into prepared muffin tins.

Sprinkle w/a mix of Truvia & Cinnamon (I also tossed in a pinch of Cayenne pepper to SPICE things up)
Bake at 350 for 8-10 minutes. Allow to cool and ENJOY!

Zucchini Bread

zuch

Preheat oven to 325

Cream together:

3 eggs
1 c. splenda
2 tsp vanilla
1 c. sweet potato puree

In a separate bowl combine and then add to wet ingredients:

2 c. almond meal
1 c. vanilla protein
1 tsp baking powder
1 tsp baking soda
1/2 tsp sea salt
t2 tsp cinnamon

Once combined, stir in:
2 c. grated zucchini
1 c. chopped nuts (optional)

Bake for 30-40 minutes and ENJOY

Grease 2 Loaf Pans

EASIEST Pumpkin Dessert EVER

Two Ingrdients =  a Spectacular Dessert

So… If you don’t know me by now, I am NOT a cook. I don’t pretend to be and I don’t really like it. I’m fine with eating the same things everyday and the microwave is my best friend.

I buy things that are healthy but convenient..

and while I LOVE to eat special goodies, baked treats, etc.. I rarely will actually take the time to make them..

Which is why THIS recipe is PERFECT for me.. AND my sweet tooth.. AND my love of Fall and Pumpkin!

TWO INGREDIENTS:

1- Large Can of Pumpkin (or two small cans)

2- packet of Sugar-Free, Fat-Free Pudding Powder Mix (vanilla, butterscotch or cheesecake taste best)

DIRECTIONS:

Open can. Dump in Bowl. Open box of powder. Dump in bowl.

MIX TOGETHER!! (I use an electric beater thing.. its more fun)

Then Eat!!

You can refrigerate if you like.. even add cinnamon or pumpkin pie spice to taste.

Makes 4 servings.

Two Ingrdients = a Spectacular Dessert

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