No Bake Protein Bars / Cookies

No Bake Protein Bars 

 

 

These are a great post or pre-workout treat. Theres many variations of these cookies out, I just simplified them.

-Wet ingredients
2 - Heaping Tablespoons of natural unsalted peanut butter
1.5 - Tablespoon no sugar added organic Jelly
3/4 - cups unsweetened almond milk
1/2 - Teaspoon of vanilla extract


-Dry ingredients
3 - scoops unflavored protein powder
2 - cups rolled oats
1/4 - Teaspoon of cocoa powder


Directions:
Mix together your wet ingredients and microwave them just until they melt together .
Now Mix your wet and dry ingredients in bowl , then divide into 6 or 7 cookies . Spread out on plate, or pan sprayed with no stick spray or parchment paper.

Freeze for 30 minutes on the pan, then individually wrap them in sandwich zip-locks and keep the cookies in the freezer . Can be placed in the fridge If you plan on eating them that day. 
  For Different taste, feel free to use what ever flavor protein you enjoy.

Freeze for 30 minutes on the pan, then individually wrap them in sandwich zip-locks and keep the cookies in the freezer . Can be placed in the fridge If you plan on eating them that day.

 For Different taste, feel free to use any flavor protein you enjoy, I just prefer the unflavored without the added sweeteners .

They also will keep together fine for hours if removed from the freezer or fridge as long as they are kept out of the heat, for example I store mine in my lunch box for hours prior to eating .

Buffalo Chicken Wrap with Grilled Zuchinni

 

Here is low carb meal that makes a great lunch or dinner.

 

Ingredients for 1 Serving

-  3 Chicken Tenders

-  1 Trader Joes wheat tortilla wrap  ( or one equivalant , TJ's has 10g carbs )

- 1 cup of sliced zuchinni

- 1 oz of Trader Joes crumbled blue cheese ( or one equivalent )

- 4tsp of Trader Joes Chili Pepper sauce ( of your favorite hot sauce )

- 2 tbs of water

 - Garlic powder and black pepper if desired

First, in a container with a lid, combine chicken tenders, water, and chili pepper sauce. With the container closed, shake the contents to combine.  It is best to leave this in the fridge overnight to marinate. 

Next, place your sliced zucchini in aluminum foil coated with cooking spray.  Sprinkle garlic powder and black pepper on top if desired. Enclose the zucchini in the foil, making a pouch.

Cook the zucchini on medium on the grill, turning often to avoid burning.  When zucchini begins to become tender (about 15 minutes dependent upon how thick you sliced it), add chicken to the grill.  After the chicken is appropriately cooked, remove from grill.

Now, take a wrap and place the blue cheese on one side.  Place the chicken over the cheese and fold wrap over.  Place the zucchini on the side and enjoy!

For those that track your macro neutriants and calories this recipe is available on myfitnesspal

 

Mrs B's Use-For-Everything Sauce

Mrs B's Use-For-Everything Sauce

 

 

This is an awesome marinara sauce recipe that can be used for pizza, pasta, sandwiches, you name it!

1 tsp olive oil

½ onion, chopped

1 tablespoon minced garlic

28 ounces of crushed tomatoes (no added salt if desired)

Pinch of pepper

1 bay lea

1 tsp oregano

1 tsp basil

1- tsp Sugar

In the summer months, I usually like to throw my onion and garlic in aluminum foil on the grill with a little cooking spray and cook on medium until somewhat caramelized.  

If using the stovetop, heat the oil in a medium sauce pan on medium high, then add the onion and garlic and cook until soft and caramelized.

Add the tomatoes, pepper, basil, oregano, and bay leaf.  

Turn heat to low and allow sauce to cook for approximately 45 minutes.  Throughout cooking, test sauce for taste. Add the sugar to taste if necessary.  Discard bay leaf before serving.

Enjoy!!!

Pie Chart

Not my picture , But this has to be the best pie chart ive ever seen .

Toned Pancakes 

 

 Pancakes that taste good but have less guilt .

 -Dry Ingredients 

1 ¾ tsps Baking powder

½ tsp salt

1 cup whole wheat flour (white wheat is sufficient)

½ cup white flour ( you can also reduce the white flour by

¼ and add ¼ cup of oat bran)

2 tbs sugar

-Wet Ingredients  

 2 tbs butter (we use light butter)

1 tsp vanilla extract

2 egg whites (or ½ cup egg white product)

1½ cups milk, almond milk, or buttermilk (if using buttermilk, cut baking powder back to 1 tsp and add ½ tsp baking soda)

Whisk dry ingredients together.

In a separate cup (measuring cup recommended )  Melt butter in microwave.

Whisk in egg whites, vanilla, and milk and heat for 45 seconds. Add to flour mixture. Dependent upon the consistency of your flour and bran, you may need to add a little more milk to avoid overly thick pancakes. 

Now the Fun part .

Heat a nonstick skillet to medium-high and allow to warm for about 2-3 minutes. Add your batter to the skillet in any size/shape pancake you desire. When the top of the batter bubbles, check the underside with spatula for brownness. If golden brown, flip. This side will take about half as long to cook as the first side. Once again, check the underside using a spatula and remove when golden. (Note: if using almond milk in the recipe, pancakes may not become as “golden” and will need to be flipped based upon the top “bubbles”).

Keep the pancakes in a pre-warmed oven (about 200 degrees F) until the remainder of the pancakes have cooked.

 

Enjoy !

Top these with some natural maple syrup, or my personal favorite natural peanut butter and organic fruit spread.

This Recipe generously serves 2

The following nutritional information is with the use of trader joes unsweetened almond milk.

(Per Serving)