Peanut Butter Chocolate Chip Bites

Happy National Nutrition Month!

This year’s theme for National Nutrition Month is Put Your Best Fork Forward! Making small, healthy changes really does add up! For example, today I was craving my favorite salted caramel chocolate chip cookies. I was walking through the bakery aisle at the grocery store where they are sold and I was tempted to buy them. However, after getting in some good exercise today, I didn’t want to undo everything I’d already done. I decided against buying those cookies, instead opting to make a healthier sweet treat to curb my cravings. With fiber, protein, and probiotics, these peanut butter chocolate chip bites will satisfy those chocolate chip cookie cravings.

Peanut Butter Chocolate Chip Bites
Recipe adapted from Amy’s peanut butter cookie dough bites 

Ingredients

  • 1/2 cup coconut flour
  • 1/4 cup all purpose flour
  • 2 tbsp vanilla protein powder (I used Bob’s Red Mill Vanilla Protein Powder w/ chia and probiotics)
  • 1/4 cup peanut butter powder
  • 1/4 cup grapeseed oil
  • 1/2 tsp vanilla
  • 1 tbsp creamy peanut butter
  • 1/2 cup brown sugar
  • 1 tbsp water
  • 1/4 cup dark chocolate chips

Instructions

  1. Whisk together the flours, protein powder, and peanut butter flour until well mixed.
  2. Add the oil, vanilla, creamy peanut butter, water and brown sugar and mix well until a soft dough forms
  3. Roll into bite-size balls

Yield: ~18 balls

Nutrition Information per serving
2 bites=1 serving
Calories: 224
Carbs: 27 g
Fat: 12 g
Protein: 4 g
Sodium: 66 mg
Sugar: 18 g

*Some day I promise I will learn to take quality food photos. Now is not that time!

Small changes really add up. Whether it be setting a goal to eat at least one new fruit or vegetable every week, trying a new healthy recipe, or just working out a few times per week, these changes really make a difference.

What are you going to do to put your best fork forward?

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Chocolate Peanut Butter Oatmeal Protein Bars

Are you looking for a grab-and-go protein bar that is also super easy to make at home? Tonight I made these chocolate peanut butter protein bars and they are delicious and filling! The addition of oats makes these bars a good source of fiber and iron, a perfect pre-or post-workout snack.

Chocolate Peanut Butter Oatmeal Protein Bars

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Ingredients

1 cup natural peanut butter
1/2 cup maple syrup
3 scoops of chocolate protein powder* (or equivalent of 3 oz)
1 tsp. vanilla
2 eggs
1/2 cup unsweetened coconut flakes
2 cups of raw oats
1/2 tsp. baking soda

Instructions
1. Preheat oven to 350 degrees F
2. Grease a 9×9 baking pan
3. Mix together peanut butter, maple syrup, protein powder, and vanilla in medium bowl
4. Add in eggs and mix well
5. Stir in oats, baking soda, and coconut flakes until completely mixed
6. Spread “batter” into bottom of pan with a spoon (it will be thick!)
7. Bake for 15 minutes until top of bars seem dry and they are brown on the edges
8. Let cool in pan and cut lengthwise to make 15 bars

*I used Designer Whey Chocolate protein powder, which has 18 g of protein and 100 calories per scoop.

I packaged them up in individually to make it easier to grab one on my way out the door.

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Nutritional Information for one bar

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*Recipe adapted from PopSugar’s Gluten Free Oatmeal Protein Bars

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Whole Wheat Veggie Farfalle

March is National Nutrition Month! And before the month is completely over, I decided to get my butt in gear and post about it, since I am going into the nutrition field after all. 🙂 One of my goals is to increase my vegetable consumption since I know I could do much better in that department.

So last night I made a large batch of this tasty, vegetable heavy pasta dish. Honestly, I just threw a bunch of things together and hoped it was going to work out. I had an abundance of frozen, local vegetables from my weekly Field Goods bag and decided to put them to good use.

Whole Wheat Veggie Farfalle

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Ingredients

1/2 bag of Organic Whole Wheat Farfalle Pasta (I picked up Delallo on sale at the store yesterday) cooked according to the package

1 tbsp olive oil

1/2 bag of frozen green beans

1/2 bag of chopped peppers

1/2 box of baby kale

2 cups of pasta sauce (I used some that I made a few weeks ago that I had in my freezer)

Salt & pepper, to taste

Instructions

  • Cook pasta according to package
  • While pasta is cooking, heat frozen green beans and peppers in olive oil until thawed and heated through in large cast-iron skillet, about 7-10 minutes, add salt, pepper or additional spices
  • Add kale to skillet, cook until it wilts down
  • Add pasta sauce and cook on medium heat for about 5 minutes, until the mixture is bubbling
  • Add in cooked and drained pasta until well mixed and the sauce coats the pasta

This dish has about 5 servings, so I’m hoping it gets me through dinner this week! The “recipe” is pretty much fool proof. It includes healthy whole wheat pasta that is a good source of fiber, protein and iron. The vegetables also add a nutritional punch. The kale is a great source of Vitamin A and C, and also Calcium! This dish is a quick and easy way to get in a healthy meal.

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pasta

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Making My Own Veggie Burgers

A few weeks ago I went to a free cooking demo at the brand new Honest Weight Food Co-op in Albany. It is a gorgeous new store that just opened, with a big kitchen space for cooking classes!

I saw they were holding a free veggie burger cooking class and jumped on the opportunity to check it out.

We learned the basics of veggie burger making. Buying store bought veggie burgers are convenient, but a lot of the times they contain many many ingredients and are sometimes very processed. They can get expensive, too. Lately I have been making my own and they taste great and are a lot cheaper. Plus, I know exactly what goes in each one!

It was so interesting to see the different combos of ingredients they used for each recipe.  The best part was trying them!

Here is one of the recipes we tried for a sweet potato and black bean burger.

This burger came out tasting amazing!

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At home I experimented with making my own and this is what I came up with:

  • 1.5 cups of lentils, cooked
  • 1 small onion, diced
  • 1 egg
  • 1 cup of breadcrumbs or processed raw oats (or a mixture of both)
  • 1/4 c of sunflower seeds processed in food processor
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1 tsp of whatever seasonings you desire

I just mixed all the ingredients together and BAM, I had a soft veggie burger “dough”.

photo

The above photo was the first batch I made using a lentil and tomato mixture leftover from dinner the previous night.

The “recipe” above made enough to make about 10 patties, which I freeze individually for easy access when I pack my lunch.

I just heat about 1 tbsp of grapeseed oil in my cast iron skillet and cook each the patties until they are brown and crispy on each side. I find it takes about 10 minutes and flip them over a few times to make sure they get cooked.

In the past when I’ve made veggie burgers I found them to be a bit annoying and time consuming but with this fool-proof recipe it is pretty easy and now home made burgers are a staple in my diet!

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Soy Chorizo, Spinach and Cheese Mini Quiches

Good morning, happy Monday! Hope everyone had a fantastic weekend. This weekend I finally had time to make some mini quiches (or mini egg cups, whatever you like to call them). I wanted something quick, easy and full of protein to have for breakfast during the week so I made a batch of these little guys–they are so tasty! And they are crust-less! Enjoy.

Soy Chorizo, Spinach and Cheese Mini Quiches
Adapted from SkinnyTaste Broccoli and Cheese Mini Egg Omelets

1 egg quiche

Ingredients

  • 1 cup of egg whites
  • 4 large eggs
  • 1/4 package of soy chorizo
  • 1/2 cup reduced fat shredded cheese
  • 2 cups spinach, steamed
  • salt & pepper, to taste

Instructions
1. preheat oven to 350 degrees
2. spray muffin tin with non-stick spray (or use muffin liners)
3. beat eggs and egg whites in large mixing bowl
4. add chorizo, cheese, spinach, salt and pepper to egg mixture and mix well
5. evenly distribute egg mixture to muffin tin
6. bake for 20 minutes

makes 12 mini quiches

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nutrition facts for one quiche

egg muffins

 

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