Apple Pie Protein Muffins

      Lucky for us, Apples are a favorite all year round!  I love having an apple a day, just like the doctor ordered…and yes, I am a follower!  These are special and unique because there is no added sugar or fat, but delicious none the same.  If you need a little extra sweetness, knock yourself out and add some Monk Fruit.  As I have gone completely off sugar, I have noticed all things tasting a little sweeter to me, even life in general.  Each of these 12 servings are only 104 calories, 10.6g carbs, 1.5g fiber, 9.1g net carbs, 7.5g protein and 4g fat.  Perfect macros for the perfect Muffin!

Ingredients for 12 Muffins~

8oz chopped Fuji Apple, sub with favorite Apple, divide into two equal portions

2 medium ripe mashed Bananas

2 extra large Eggs

1/4 cup Egg Whites

2 scoops Vanilla Quest Protein Powder

1/2 cup Almond Flour

1/2 cup Oats

1 teaspoon Baking Powder

Dash Cinnamon

Dash Vanilla

1 Tablespoon chopped Pecans

     Add 4oz chopped Apple to Magic Bullet or blender til liquid, along with Bananas til fully combined, add to mixing bowl along with remainder of Apples, Eggs and Egg Whites, stir to combine.  Then add in Protein Powder, Flour, Oats, Baking Powder, Cinnamon and Vanilla til thoroughly combined, drop by 1/4 cup into silpat lined cupcake tins, sprinkle the tops with Pecans, bake at 350 for 25 minutes.  Enjoy. :)

Delicata Salad

 

     This Salad has everything a person could want in one bowl, not to mention so many colors it’s inviting to the soul.  I have no idea how many servings are in one big bowl, it depends on how hungry you are, how many people are in the room and if you plan to add any extra protein.  This works great as leftovers, …if there are any.  Enjoy this to the fullest, this one hits all the high notes.  ;)

Ingredients~

1 Delicata Squash

Olive Oil

1 cup Red Quinoa

2 cups Water

1 ounce Pecan Halves

1 bag frozen shelled Edamame

1 bunch Kale

Feta Cheese, amount desired

Blueberries as garnish as desired

1/4-1/2 cup California Balsamic, Ginger Balsamic or favorite flavor

     Trim each end of the Squash, cut lengthwise, scrape seeds, slice into half moons, rub with Olive Oil, season if desired, lay on parchment lined cookie sheet, bake at 425 for 30 minutes or til golden brown, flip half way thru, side aside to cool.  Meanwhile, add Quinoa and Water to pot, bring to boil, reduce to simmer, add lid, simmer 15-20 minutes, or til water absorbed, set aside to cool.  Also, add Pecans to parchment lined baking sheet, bake at 350 for 5 minutes, remove from oven and remove Pecans from cooking tray to prevent further browning or burning, set aside.  Lastly, heat Edamame per directions.  To assemble, tear Kale from stems and tear into small bite size pieces into very large salad bowl, add remaining ingredients in order as desired, toss well to ensure Balsamic has coated all ingredients.  I reserved Cheese, Blueberries and Pecans to use on top as garnish.  Enjoy. :)

Roasted Root Salad

 

     If you want to celebrate all things grown in the earth without getting dirt under your fingernails, then this is one to try.  All the flavors, all the colors, all the nutrition just waiting for your belly.  Add or subtract as desired, if you love one more than another then feel free to go heavy with that ingredient.  This entree has no rules, just let your cravings guide your way!  :)

Ingredients~

Butternut Squash, trimmed and diced

Bunch of Radishes, trimmed and halved or quartered

Brussels Sprouts, trimmed and halved

Baby Potatoes, trimmed and halved

Parsnips, trimmed and diced

Carrots, trimmed and diced

Red Onion, diced

1/4 cup Olive Oil

Seasonings as desired, I just used Salt and Pepper

- - - - - - - - - - - - - - - - - - 

Arugula

California Balsamic Vinegar, choose any flavor that tickles your fancy

     Add first set of ingredients to bowl or bag, toss til well coated and spread on parchment lined cookie sheet, I actually needed two cookie sheets.  Bake at 425 for 50 minutes, or til golden brown, stir half way thru.  Add Arugula to Salad Bowl, top with Roasted Vegetables and drizzle with Balsamic.  Enjoy  :)

Roasted Delicata Squash

 

     Wanna know what the word "Delicata" means?  As the name suggests, it means delicate rind.  That is what makes this winter squash so fun, you get to eat the skin!  Not to mention, a fancy addition to any dish.  This takes a salad from bland and boring, to exciting and exceptional!  With a few simple steps, you can enjoy Roasted Delicata Squash in a variety of ways, let your imagination be your guide!  One cup has about 76 calories, 18g carbs, 7g fiber, 2g protein and .7g fat.  Of course these values, don't include any oils used in cooking.  If you give these a whirl, please share with us your creations, and have fun!  :)

Ingredients~

Delicata Squash

Oil

Seasonings

     Trim the ends of the squash, then slice horizontally, scrape out the seeds, then slice into half moons, drizzle with Olive Oil and season as desired, lay on lined cookie sheet, bake at 425 for 25-30 minutes, flipping half way thru.  Use as desired in any dish, or enjoy solo!  I used mine in a Salad mixed with Romaine, Kale, Red Bell Pepper, Carrot, Broccoli, Apple, Balsamic and a few sprinkles of Walnuts.  Voila 

Banana Breakfast Chocolate Chips

     Wanna make breakfast more of an event!?  Try out my Banana Breakfast Chocolate Chips for size!!!  Each of these 26 minis are only 38 calories, 4.8g carbs, 1.3g fiber, .3g sugar alcohol, 3.2g net carbs, 1.2g protein and 2g fat.  These are so fun, and would be great to get your kids involved.  How many is one servings..., I dunno...up to you to decide! ...then let me know  ;)

Ingredients for 26 mini Cookies~

2 ripe medium mashed Bananas

1 extra large Egg

1/2 cup Almond Flour

1/2 cup Oats

1/4 cup Lily's Stevia Sweetened Dark Chocolate Chips

1 teaspoon Baking Powder

1 teaspoon Cinnamon

1 teaspoon Vanilla

Dash Salt to taste

     Add all ingredients to bowl, mix til thoroughly blended, drop by level Tablespoon on parchment lined cookie sheet, bake at 350 for 11 minutes.  Enjoy  :)

Protein Carrot Cake

     The Easter Bunny would be thrilled with this for breakfast, and Popeye would be proud too!  Health and strength in every single bite!  Each of the nine servings are only 136 calories, 7.5g carbs, 1.8g fiber, 5.7g net carbs, 11.4g protein and 6.7g fat.  There is not much sweetness to this Cake, but if you want to add 2 vs 1 ripe smashed medium Bananas, then feel free to add a little extra potassium to the mix!  Carrot on people!

Ingredients for 9 servings~

8oz/2 cups grated fresh Carrots (I cheated and bought a pre grated bag, up to you.  BTW, 2 cups is alot, so feel free to add less if desired)

1or 2 ripe smashed medium Bananas, according to taste

2 extra large Eggs

3/4 cups Egg Whites

2 scoops Quest Vanilla Protein Powder

1/2 cup Almond Flour

1 Tablespoon Cinnamon

1 teaspoon Baking Powder

1 teaspoon Vanilla

1/4 scant cup chopped Walnuts, reserve a few for the top if desired

     Add all ingredients to mixing bowl, blend well, reserve a few nuts for garnish if desired.  Pour into parchment lined 8X8, garnish with reserved nuts, bake at 350 for 33 minutes.  Enjoy  :)

Sweet Potato Protein Bars

 

     What do you get when you combine power with the perfect tuber!?  May I introduce Sweet Potato Protein Bars, thank me later…or right now works too.  These all natural single ingredient wonders are waiting for any breakfast, any day of the week.  Not to mention, pre or post workout fueling.  Each of the 9 pieces are only 140 calories, 6.7g carbs, 1.6g fiber, 5.1g net carbs, 11.4g protein, and 7.2g fat.  A hint of sweetness in every bite, followed by a punch of protein to round out this super food.  :)

Ingredients for 9 servings~

1 medium/large Sweet Potato (at least one pound)

2 extra large Eggs

3/4 cup Egg Whites

2 scoops Quest Vanilla Protein Powder

1/2 cup Almond Flour

1/4 cup chopped Walnuts

1 Tablespoon Cinnamon

1 teaspoon Baking Powder

1 teaspoon Vanilla

     Rinse and remove any dead spots off your Sweet Potato, prick a few times with your knife or fork, wrap in aluminum foil, rest in aluminum foil covered pan, bake at 375 for 90 minutes, remove and scrape out one cup of flesh, add to mixing bowl along with rest of ingredients, reserve a few of the nuts to garnish on top if desired.  Add batter to 8x8 or 9x9 parchment lined pan, sprinkle with reserved nuts, bake at 350 for 25 minutes, remove, slice in 9 pieces, store leftovers in fridge.  Enjoy. :)

Protein Banana Walnut Bread

      Do you love Banana Bread but hate all the oil and sugar racing thru the ingredients?  I have a no fat, no sugar, no salt added creation that I think you will love.  Check out these macros, each of the 6 servings are only 193 calories, 12.3g carbs, 1.9g fiber, 10.4g net carbs, 15.8g protein and 9.1g fat.  This is a perfect breakfast solution, as well as a pre or post work out snack…or quite frankly, any time hunger strikes.  Easy to make, fun to eat, and protein for days!

Ingredients for 6 servings~

2 medium ripe mashed Bananas

1 Extra Large Egg

3/4 cup Egg Whites

2 scoops Quest Vanilla Protein Powder

1/2 cup Almond Flour

1 Tablespoon Cinnamon

1 teaspoon Baking Powder

1 teaspoon Vanilla

1oz (scant 1/4 cup) chopped Walnuts

     Mix all ingredients together with beaters, reserve a few of the Walnuts for garnish on top before baking if desired.  Pour into parchment lined loaf pan, sprinkle with reserved Walnuts.  Bake at 350 for 33 minutes.  Protein Powder dishes will continue to bake after removing from oven, be careful not to over bake.  Enjoy. :)

Stuffed Chicken Sweet Potatoes

                                 

     Have you ever had a twice baked Sweet Potato!? …me neither…til now…sorta.  Follow along, and see what I do here.  This is a perfect lunch or dinner, and it hits all the high notes.  Paired with a side salad, this makes a complete meal.  Each servings is only 348 calories, 32g carbs, 4.2g fiber, 27.8g net carbs, 30.4g protein and 11.1g fat, (skins and remnants not included).  What a protein powerhouse!  An excellent group of macros for staying power!  This will fill your tummy with smiles for hours.  ;)

Ingredients for 6 servings~

3 one pound Sweet Potatoes

1 Tablespoon Olive Oil

1 chopped Onion

1 Tablespoon chopped Garlic

Dash Cayenne Pepper

1.5 pounds diced Chicken Breast

1 cup chopped Kale

1 medium (approximately 5.5oz) chopped Fuji (or favorite) Apple

3/4 cup Quinoa

1.5 cups Water

1oz (scant 1/4 cup) Feta Cheese Crumbles (sub with your favorite, such as Goat Cheese Crumbles)

1 Tablespoon chopped Walnuts (sub with your favorite nut such as Pecans)

     Clean and pierce each Sweet Potato, wrap in foil, place in foil lined pan and bake at 375 for two hours, remove, cool to room temperature and chill overnight in fridge (this last step is optional, but I think they set up better).  Meanwhile, add Oil to skillet along with Onion, Garlic, and Cayenne til Onions are golden brown.  Next add in Chicken til cooked thru, along with Kale and Apple.  Meanwhile, add Quinoa and Water to saucepan, bring to boil, reduce to simmer for 15-20 along with lid, when all water absorbed, add to Chicken mixture.  When ready, slice all Potatoes lengthwise, scrap out 1 pound of flesh from inside of all the Potatoes and stir into Chicken mixture.  Make sure to leave enough of a rim so that Potatoes hold their shape.  Divide mixture into 6 equal parts, I had to use my food scale, stuff each halve, and garnish with Cheese and Nuts.  I paired mine with a side Green Salad with Italian Dressing, a Balsamic would be good too.  Enjoy. :)