Overnight Banana Bread Oatmeal
(makes 1 serving)
This is one of my favorite breakfast options that is SO easy because the cooking magically happens overnight! All you need to do is boil your water, let it rest and re-heat the next morning...perfect, easy, amazingly delicious! I've spread this recipe and cooking instructions to everyone I know like myself that Hates the extra time it takes to make Large Oats, but who wants their Low Glycemic Index and High Fiber. No more excuses! Add 1/2 cup egg white or an egg for a healthy, balanced breakfast.
1/3 large flake oats
1-3 tsp ground flax seeds (I use 3 tsp for the extra fiber & omega 3's)
1/2 tsp Splenda (or your favorite sweetener, works well with Splenda Brown sugar)
splash cinnamon
1 tbsp milk (optional for extra creaminess)
1/2 small ripe banana
1. Turn on your kettle and bring water to a boil.
2. In a small bowl, combine oats, flax, splenda, cinnamon and milk if using.
3. Pour boiling water over oats mixture to cover and stir. For thick oatmeal use a smaller amount of water, for a looser oatmeal use a larger amount.
4. Leave to cool for 5-10 minutes while you get ready for bed. Then transfer to the fridge to cool completely overnight and "cook."
5. In the morning cut banana into oatmeal in small pieces and stir to combine.
6. Microwave 1-2 minutes, or until hot and banana "melts" into the oatmeal and enjoy this decadent, healthy breakfast!
Nutritional Information (with 3 tsp flax, without milk):
182 Calories, 31.5g Carbs, 5.2g Protein, 5.1g Fat (0.6g saturated), 5.9g Fiber, 2.6mg Sodium
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Chocolate Protein Muffin
(makes 2 servings)
I recently re-pinned a recipe for individual chocolate protein muffins from a friend on Pinterest - LOVE this site for recipes, fashion, decor... The original recipe inspiration came from the PurelyTwins blog compiled by Michelle and Lori, 2 fit ladies with a blog devoted to fitness and healthy recipes for active people. http://www.pure2raw.com/2012/03/individual-protein-gluten-free-muffin-recip/After reading the recipe I decided to make some changes based on my knowledge of single-serving specialties that has developed through experimenting with recipes from Chocolate Covered Katie's blog. I was able to combine elements of the Twin's recipe with that of Katie's single-serving chocolate cake http://chocolatecoveredkatie.com/2011/11/06/one-minute-chocolate-cake/ and SHABAM...my Moist Protein Chocolate Muffins!! This can be made as 1 Giant, Costco-sized muffin, just double tha nutritional info and increase the bake time to 25-30 mins.
Photo Credit: purleytwins.com1 Egg White
1/4 c Water or Milk of choice (I used unsweetened Vanilla Almond Milk)
1/2 tsp Vanilla Extract
1-2 tsp melted Coconut Oil (optional for texture, I added 1 tsp)
1 scoop Chocolate Protein Powder
1 tbsp Cocoa Powder
1 tbsp Coconut Flour (I'm sure you could use other varieties)
1-3 tsp Splenda (or other sweetener to taste, I like it a little sweeter, so used 2 tsp)
1/4 tsp Baking Powder
Directions
1. Preheat oven to 350`F. Spray 2 ramekin or small baking dishes with cooking spray.
2. Whisk egg and egg white well. Whisk in remaining wet ingredients.
3. In another bown mix dry ingredients together very well to remove all lumps.
4. Fold wet ingredients into dry until just combined.
5. Divide evenly between ramekins and bake for 20-25 minutes or until wooden toothpick inserted comes out clean.
6. Cool slightly & enjoy :)
Nutritional Info Per Muffin (made with almond milk & 1 tsp coconut oil):
170 Calories , 17g Protein, 8g Carbs, 4g Fiber, 9.5g Fat (5.5g saturated from coconut), 199mg Sodium
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Carrot Cake Protein Bars
Non-fat no-stick spray
1 cup oat flour (I've also successfully used spelt flour)
2 tsp cinnamon
½ tsp baking soda
¼ tsp salt
1/8 tsp ground nutmeg
1/8 tsp allspice (optional – more like spice cake)
3 egg whites
¾ cup Splenda
½ cup fat free Ricotta or Cottage cheese
2 4 oz. jars or packs of baby carrots (makes them SO moist)
2 scoops vanilla whey protein (look for a low sugar, low fat and low carb variety)
Directions:
1. Preheat oven to 350 degrees.
2. Spray an 8 x 8 pyrex dish with non-stick butter spray.
3. In a large bowl, combine flour, cinnamon, baking soda, salt and nutmeg.
4. In a medium bowl, beat egg whites. Blend in splenda, ricotta and baby food until well combined.
5. Add the wet ingredients to the flour mixture and stir until just combined.
6. Pour batter into the pyrex dish and spread evenly. Bake 28 – 30 minutes or until a toothpick comes out clean.
7. Let cool and cut into 8 pieces.
Nutrition per serving:
94 calories
1.25 g fat 10 g carbs
10 g protein
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I can't even remember where I go this recipe that tastes like pumpkin pie filling, but low calorie and uber healthy!! I've only used the instant pudding in the recipe once, every other time I've saved the calories and preservatives and kept it lactose-free by just adding Splenda until sweetened to perfection.
Because of the really high protein content it makes a great post-workout or before bed treat that'll keep you full all night. I'm sure you could also swap the pudding powder for protein powder to up the protein ante even more - casein would be a perfect choice for a before bed slow-release protein.
To up the good fats and fiber content of the recipe I've successfully added 4 tsp Ground Flax. The texture is a bit grittier with this option.
Nutrition per serving:
94 calories
1.25 g fat 10 g carbs
10 g protein
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Pumpkin Pie Pudding
1 12 oz pkg silken lite tofu, drained (I use mori-nu, great smooth texture, without the strong tofu taste)
1 cup pumpkin puree (NOT pumpkin pie filling)
1 oz box fat-free, sugar-free vanilla instant pudding mix
1 tsp pumpkin pie spice
1. Add all ingredients into a food processor and blend until smooth.
2. Divide into 4 equal portions and refrigerate until set.
Per Serving
90 Calories; Fat 3g; Carbs 12g; Protein 4g; Sodium 262mg; Fiber 2g
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Turkey Butternut Apple Chilli
1 tbsp olive oil
1 large onion, chopped
3 stalk celery, chopped
2 large carrot, chopped
1 lb extra lean ground turkey
1-2 cloves garlic
1 medium zucchini
1 butternut squash, cubed
2 cups sodium-free chicken broth
2 tbsp tomato paste
2 tbsp chilli powder
1 tsp cumin
Salt & Pepper to taste
1-14 oz can light coconut milk
14 oz canned or self-prepared black beans
1 large apple, chopped with skin on
Fresh cilantro, chopped
1. Heat olive oil in a large pot. Add onion, celery and carrot and sauté until slightly softened – about 5 minutes.
2. Add ground turkey and garlic and sauté until turkey is completely cooked and white throughout.
3. Add zucchini, squash, broth, tomato paste, spices, coconut milk and beans. Bring to a boil and cook for 30 minutes, until squash is almost tender.
4. Add apple and cook another 10 minutes.
5. Garnish with cilantro right before serving.
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Banana Pancakes
1 egg white
1 cup unsweetened almond or coconut milk
1 banana, mashed
1 tsp vanilla
1 cup oat flour
1/8 c splenda
1 scoop vanilla whey protein powder
½ tsp cinnamon
1 tsp baking soda
¼ tsp salt
sugar-free maple syrup for serving
1. Place frying pan on medium-low heat and allow to come to temperature. Spray with cooking spray right before adding pancake batter.
2. Beat egg white until frothy, add almond milk, vanilla and banana and mix well.
3. In a separate bowl combine dry ingredients.
4. Mix wet into dry ingredients, stirring to just combine.
5. Scoop batter using a 1/3 cup measuring cup onto frying pan. Cook VERY slowly over low heat, at least 5 mins each side, be patient. If you try to cook them too fast they will end up cooked on the outside and raw in the middle!
6. Serve with sugar-free maple syrup for extra sweetness and moisture.
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I made this recipe for a Thanksgiving pot-luck at one of my best girlfriend's house. I have to admit I was a little leery, based on the interesting arrangement of ingredients, but it turned out so fantastic! People who normally don’t eat Brussels Sprouts were commenting on how great the dish was. The Clean Eating cookbooks have rarely done me wrong, and with this recipe they again prove themselves as compilers of lean, mean recipes. I did switch the original recipe around a bit because I prefer a non-calorie sweetener over honey and a low-sodium seasoning instead of soy sauce. You can find the original in The Best of Clean Eating. To switch it up a bit, you can also try it with other nut butters.
Per serving: 160 calories; 19 g carbs; 9g fat (1g saturated); 5g fiber; 8g sugar; 6g protein; 0mg cholesterol
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Spicy Almond Glazed Brussels Sprouts
Makes 4 servings
1 lb Brussels sprouts
1 ½ tbsp water
3 tbsp smooth unsalted almond butter
2 tsp Bragg seasoning
2 tsp Splenda
2 tsp fresh lemon juice
1 tsp cayenne pepper
1 tsp olive oil
1 clove garlic, minced
2 tbsp water
1. Trim bottom from each Brussels sprout, slice half and set aside.
2. In a separate bowl, whisk together 1 ½ tbsp water, almond butter, Bragg, Splenda, lemon juice and cayenne.
3. Heat oil in a large skillet over medium-high heat. Add garlic and Brussels sprouts and sauté 7-9 minutes, or until light golden brown.
4. Add 2 tbsp water to the pan and stir once. Reduce heat to medium, pour in almond butter mixture and stir until sprouts are coated.
5. Cook another 30-60 seconds, or until sauce thickens slightly.
6. Serve hot.
Per serving: 160 calories; 19 g carbs; 9g fat (1g saturated); 5g fiber; 8g sugar; 6g protein; 0mg cholesterol
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