HEALTHY RECIPES FOR A HEALTHY BODY

 

Mini Chocolate Protein Cakes

 

Ingredients:

 

1 Can (15.5 oz) Black Beans (drained)

4 Tbsp Unsweetened Cocoa Powder

8 Squares Unsweetened Baking Chocolate

2 Tbsp Coconut Oil

2 Scoops Chocolate Casein Protein (I use Muscletech)

2 Bananas

1 Tbsp Vanilla Extract

2 Tbsp Flax Meal

1/4 Cup Soy Flour

1/8 Cup Stevia

5 Extra Large Eggs (whole)

1 Tsp Baking Powder

1 Tsp Cinnamon 

 

Directions:

Pre-heat oven to 375 degrees. Combine all ingredients in blender and blend thoroughly. The batter should be quite thick. Spray a muffin tin with non-stick spray or use muffin papers. Place on center rack and bake for 25-30 minutes. You will know when the cake is cooked thoroughly when a toothpick is inserted in the center and comes out clean.

 

Makes 12 servings

 

Nutritional Value Per Serving: 

 

180 calories, 8 g. fat, 15 g. carbs, 4 g. fiber, 12 g. protein

 

 

 

 

Apple Cinnamon Protein Muffins 

 

Ingredients:

 

7 Small Granny Smith Apples

2 Tbsp Coconut Oil

5 Scoops Cinnamon Bun Whey Protein (I used Dymatize)

1 Tbsp Vanilla Extract

2 Tbsp Flax Meal

1/4 Cup Soy Flour

1 Cup Dry Oats

2 Tbsp Truvia

10 Extra Large Egg Whites

1 Tsp Baking Powder

1 Tsp Cinnamon 

1/4 Cup Chopped Walnuts (optional)

 

Directions:

Pre-heat oven to 375 degrees. Core and slice apples. Spray a baking sheet and spread apple slices evenly on baking sheet. Bake for 25-30 min (or until soft.) Combine coconut oil, protein, egg whites, vanilla extract, flax meal, soy flour, Truvia, baking powder, cinnamon, and 1/2 cup of oats in blender and half of the apples** and blend thoroughly. Add in half of the remaining apples and blend a bit more. Chop the remaining apples into small chunks. Stir in the remaining apples, the remaining 1/2 cup of oats, and the walnuts. The batter should be quite thick. Spray a muffin tin with non-stick spray or use muffin papers. Place on center rack and bake for about 30 minutes. You will know when the muffins are cooked thoroughly when a toothpick is inserted in the center and comes out clean.

 

**I like little bites of apple in my muffins, but if you don't, just blend all the apples in thoroughly.

 

Makes 12 servings

 

Nutritional Value Per Serving: 

 

With Walnuts: 204 calories, 6 g. fat, 18 g. carbs, 4 g. fiber, 18 g. protein

Without Walnuts: 188 calories, 4 g. fat, 18 g. carbs, 4 g. fiber, 17 g. protein

 

 

 

Protein Cream Sauce

 

Ingredients:

 

6 oz. Non-Fat Greek Yogurt

3 Tbsp Non Fat Milk

2 Tbsp Light Champagne Dressing

2 Tbsp Grated Parmesan Cheese

Black pepper, Chopped Onion, Onion Powder, Garlic Powder to taste

 

Makes 2 servings. Use this sauce over pasta, veggies, for dipping, etc.

 

Nutritional Value Per Serving: 

 

105 calories, 4 g. fat, 5 g. carbs, 12 g. protein

 

 

 

 

Tangy Citrus Cilantro Chicken 

 

Ingredients:

 

1/4 Large Lemon

1/2 Orange

1/4 Cup White Vinegar

1/8 Cup Apple Cider Vinegar

1 Tbsp. Minced Garlic

1/2 Cup Chopped Onion

1/4 - 1/2 Cup Chopped Fresh Cilantro

1/4 Tsp. Onion Powder

1 Tbsp. Olive Oil

2 Lbs. Lean, Fresh, Boneless Skinless Chicken Breast 

 

 

Directions:

Juice the lemon and orange (I use an actual juicer... if you don't have one and will be hand squeezing, you will need to increase the amount of fruit, maybe double or triplle.) Mix all ingredients except for the chicken together. Make long cuts into the chicken for the marinade to soak into and place in a baking dish. Pour marinade over chicken and let sit for at least 2 hours. Bake at 400 degrees F for 30-40 minutes (timing will depend on your oven and the thickness of the chicken.)

 

Makes (8) 4 oz servings

 

Nutritional Value Per Serving: 

 

150 calories, 3 g. fat, 4 g. carbs, 0 g. fiber, 26 g. protein

 

 

 

 

Pumpkin Spice Protein Pancakes

 

Ingredients:

 

2 Egg Whites or 1/3 Cup Liquid Egg Whites

1/2 C. Oats

1/2 Scoop Vanilla Protein

2 full drops Vanilla Creme Sweet Drops

1/4 Cup Pumpkin Puree

Pumpkin Spice (to taste)

Cooking Spray (I like to use coconut spray)

I Can't Believe it's not Butter (optional)

Walden Farms Caramel & Pancake Syrups (optional)

 

 

 

 

Directions:

In a blender, combine eggs, oats, protein, Sweet Drops, pumpkin puree & pumpkin spice, and blend thoroughly. The mixture should be somewhat liquid; if it seems too thick try adding a little water or usweetened almond milk. Spray a non-stick pan with some cooking spray and pour in batter. Cover and cook over medium/low heat for about 10 minutes or until it is no longer runny on top. Flip and cook for an additional minute. Top with a little spray butter, Walden Farms Caramel & Pancake syrups!

 

Perfect for early morning breakfast or pre/post-workout meals. Cut oats in half for anytime eating!

 

Makes 1 serving

 

Nutritional Value Per Serving: 

 

280 calories, 4 g. fat, 34 g. carbs, 7 g. fiber, 28 g. protein

 

 

 

 

 

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