I Have a New Blog!

I have changed a lot of my habits over the past year and am moving away from sugar and gluten. I have been working with my  husband and a good friend and as a result we have a new health blog. I probably will not be posting on here anymore, as I don't really have time for two blogs! Come see us:

http://twogirlsaguyandahealthblog.blogspot.com/

Pumpkin Oatmeal Protein Bars

I haven't been posting lately because I have been working (yay!) and spending a lot of spare time weight training and preparing for my first race. As part of my new workout plan I have also upped my protein, and one of my goals has been to come up with a protein bar that doesn't taste like cardboard. And since I also make them for my husband they have to be peanut butter free (he isn't allergic, just crazy--he doesn't like peanut butter!).

Its fall so I am buying cans of pumpkin regularly. I enjoy pumpkin oatmeal so I thought I would make a bar with a similar taste.

Ingredients:

2 1/2 c oats
4 scoops vanilla protein powder
1/4 tsp salt
1 tbs pumpkin spice
1 tsp baking soda
2 1/5 tbs ground flaxseed
1/4 c brown sugar
2 oz almonds, toasted
1/2 c coconut, toasted
3/4 c raisins
2 tsp vanilla extract
1/4 c honey
3/4 c unsweetened applesauce
3/4 c canned pumpkin

Mix dry ingredients together and fold in wet ingredients. Spread in a 9x13 pan.  Bake at 325 for 20-25 minutes or until a toothpick comes out clean. 

 

High Protein Banana Pudding Shake

I have been experimenting again, this time with cottage cheese. My husband has been searching for new ways to increase his daily protein intake so I started seeking out high protein shake recipes. I discovered that a shake made with cottage cheese AND whey protein makes for a super high protein shake. If you have looked at my recipes before you know that I put frozen bananas in all my smoothies. I love the consistency and the sweetness without adding sugar. Well I made a shake I found online that was supposed to taste like birthday cake and after a few tweaks (including the bananas!) I concocted a shake that tasted like banana pudding. No, really! And don't let the cottage cheese scare you. Once you throw it in the blender and smooth it out you won't have to worry about your smoothie having curd chunks. I personally do not like cottage cheese and get slightly nauseated looking at it. But throw it in a smoothie and I don't even taste it. For realz.

Banana Pudding Protein Shake!
SERVES 2
1 banana, frozen
2 scoops vanilla whey protein
1 cup lowfat cottage cheese
1 tsp almond extract
1 tsp vanilla extract
1 tbs brown sugar (optional, of course--I would skip this if using a protein powder that is already sweetened)
1- 1 1/2 cup skim milk (to desired thickness)
1/8 tsp xantham gum

1. Throw it all in the blender.
2. Tada! A high protein (over 40g) shake!

Oatmeal Flax Pancakes

I love pancakes. Looooove. I have been experimenting with all sorts of pancake recipes in an attempt to make them healthy without compromising taste. I have a few recipes up my sleeve and today I am giving you the recipe for my oatmeal flax pancakes!

Before I share the recipe I want to tell you about oat flour. Its great. Its high fiber and high protein. It also tastes better than a lot of the alternative flours you come across when searching for something to replace white flour. I like Bob's Red Mill Oat Flour. Sometimes, if you are lucky, you can find their products at Big Lots for less than you will even at Wally World. Yep.

I should also tell you about substitutions. See, when you see a delicious pancake recipe that you know is full of sugar and fat, you can make healthy swaps. Forget using oils; how about some greek yogurt or applesauce? Maybe canned pumpkin? Cut the sugar in half. Pancakes don't need to be too sweet, especially if you just wait and drizzle a little honey on them later. Mmm. And of course you can swap that regular ol' flour for coconut, oat, etc. On the other end of the spectrum, you have the uber healthy pancakes that you look at and go: "that doesn't sound too tasty." It happens. Sometimes those recipes are desperately in need of flavor. I suggest adding vanilla, cinnamon, nutmeg...really any extract or spice that might dress them up a little. And if a recipe calls for absolutely no sugar and you feel like you need your pancakes a little sweet you can add a few tablespoons of honey OR consider adding a naturally sweet fruit like bananas.

Okay, on with the recipe! This is a recipe I adapted from Bob's Red Mill. It was actually on the package of oat flour. Basically I removed the oil from the recipe and added flax, vanilla, and cinnamon.

Oatmeal Flax Pancakes
Serves 4

1 Cup Skim Milk or Milk of Your Choice (I like coconut milk)
3/4 Cup Quick Oats
3/4 Cup Oat Flour
1/4 Cup Ground Flax Seeds
2 Tbsp Sweetener of Choice (I use raw honey)
2 Tsp Baking Powder
1/2 Tsp Sea Salt
1 Tsp Ground Cinnamon
2 Eggs, Large
1/2 Cup Plain Nonfat Yogurt
1 Tsp Vanilla


Preheat griddle over medium heat.

Mix milk and quick oats and cook in the microwave according to package directions. Let cool for a few minutes.

While oatmeal is cooling, mix flour, flax, sugar, baking powder, and sea salt. Then add oatmeal to dry ingredients.

Add eggs, yogurt, and vanilla to mixture. Stir thoroughly.

Drop pancakes onto griddle using a 1/4 cup scoop. Cook until golden brown on each side.

Nom nom nom

Top with yogurt, fruit, honey, nuts...whatever you like! Just try to keep it healthy! Enjoy.

Get in my belly

Peanut Butter Cup Protein Shake

Today I was craving something sweet. Decadent. Chocolatey. That is what led me to an idea that should have been obvious sooner...a peanut butter cup shake! I love peanut butter. It is a food I could easily live on. It is also high in protein and can be nutritious (in moderation and without added sugar). In my mind nothing goes better with peanut butter than chocolate. Not even jelly! Its such a great combination. I  can't understand why my husband hates peanut butter, even if it is covered in chocolate. Freak.

So here is a little high protein shake I whipped up and enjoyed immensely. It satisfied my sweet tooth. Enjoy!

Peanut Butter Cup Smoothie

1 cup lowfat chocolate milk
1 scoop chocolate protein (I like Optimum Whey in Double Rich Chocolate)
1 tbsp of natural peanut butter (read the ingredients!)
1/2 a frozen banana

Blend and indulge.

Mochanut Smoothie

This is something I have been dreaming up for a while because I LOVE chocolate and coconut combination and I had a brief love affair with the mocha coconut frappucino at Starbucks when it first came out. Now, as you check out the recipe I want you to keep in mind that you can adjust the level of coconut flavor. If you aren't a fan of shredded coconut, skip it. If you want to make your drink have a more intense coconut flavor you can try coconut mocha coffee (Donut Shop makes it for the Keurig), coconut yogurt (Dannon and So Delicious make coconut yogurts) or even use a coconut protein powder (BSN Lean makes a chocolate coconut candy bar flavor), just keep in mind that this will give your drink an intense fake coconut flavor. I personally am not a fan of artificial flavors, which is why it took me a long time to even find a chocolate protein powder that I found acceptable. My husband is a fan of Optimum Whey (its next on my list to try) and I am finishing up a bottle of Jillian Michael's Triple ChocolateShake. I like it because it doesn't contain artificial sugars. You can find it at Wal-Mart or Sam's Club. Anyway, make substitutions and play with the recipe until you get your desired amount of coconut flavor.

Behold, the Mochanut!

Mochanut Smoothie (Serves 2)-Amended 07/22/12


One cup strong brewed coffee, chilled
1 small banana, frozen
2 scoops chocolate protein powder
1 tbs unsweetened cocoa
1/2 C plain or vanilla yogurt (or coconut!)
1/2 C light canned coconut milk*
2 Tbs unsweetened shredded coconut** (optional)
Pinch of Xanthan Gum (optional--for a creamier smoothie)


Blend and enjoy!
Calories per serving: 228

*You can use the coconut milk of your choice here and there are lots of options. I have tried it with the kind in a carton (there is a difference between actual coconut milk and milk made from a coconut. I think the canned coconut milk gives a richer coconut flavor but its all about personal taste).
**Unsweetened shredded coconut can usually be found in the freezer section with the frozen fruit.

Red Wine Chocolate Cake with Cherry Sauce

Yesterday I had a problem: I had an open bottle of Malbec that had gotten too much air. I needed to do something with with it, and why waste it? I also had an abundance of cherries. So I hopped online and found a red wine chocolate cake from Smitten Kitchen. You can't go wrong with a recipe from that site. I made the cake as directed but I did not make the whipped mascarpone because I didn't feel like going to the store. I am sure it would enhance the flavor. Instead I topped it with whipped cream and this red wine cherry sauce. I must say it was quite tasty. I could eat the cherry sauce by itself. I think if I did this again I would poke holes in the cake and and top it with the sauce to let it soak in. Mmmm.  And I would LOVE to try it with the mascarpone. Here is a picture. Start drooling.