Go Bananas Smoothie

A simple and delicious smoothie. I usually like the banana frozen and it gives it a thicker texture but today I used a fresh banana so I added ice to liquify it more. 

Ingredients:

  • 1 banana
  • 1 scoop chocolate protein powder
  • 1 cup coconut milk
  • ice if not using frozen banana

Mix all together in a blender and enjoy right away. Sop yummy.!

Honey Cinnamon Roasted Chickpeas

Ooooo I love roasted chickpeas. I make them in a few flavors, but the honey and cinnamon are hitting the spot today for a bit of sweetness! These are fairly simple to make, high in fiber and easy to put in containers for on the go snacks. 

Ingredients:

  • 1 can of chickpeas
  • 1 tablespoon honey
  • 1 teaspoon of cinnamon
  • optional 1/2 teaspoon salt

Directions:

  1. Preheat the oven to 450 degrees Fahrenheit. 
  2. Rinse chickpeas under water in a strainer. 
  3. Place chickpeas on a cookie sheet or pan and cook for 30 minutes.
  4. Remove from oven and set temperature at 350 degrees. 
  5. Mix cinnamon, honey and optional salt in a bowl. 
  6. Stir in the chickpeas and coat evenly. 
  7. Spread chickpeas back out onto the sheet and in the oven for an additional 10 minutes.
  8. Enjoy!

As my daughter says "they start sweet and then nice and crunchy!" A nice healthy snack and they make the house smell soooooo good while cooking.

Love, 

Jen

Quinoa Kale Cakes

Quinoa Kale Cakes, say that three times fast! Growing up my best friend was Polish. Her mom was thick accent, moved from the motherland only a few yeas ago Polish. She was a stern but wonderful woman that was always trying to feed me. Always. She made these delicious morsels called potato pancakes I adore. She made them for me sometimes when I wasn't getting her daughter into trouble. Hehe. I have never been able to perfect the potato pancake quite like her, but I like to think these quinoa cakes are a healthier version that do hers a tiny bit of justice. 

These cakes are not very stable or hold together until they are cooking ( a lot like potato pancakes), but once the cheese crisps up and the eggs cook they firm up a bit. So do not fret!

Ingredients:

  • 2 cups of cooked quinoa (I like to precook more then this and additional quinoa can be used in salads for lunch throughout the week.)
  • 1 cup egg whites OR 3 large eggs. 
  • 1 cup fine chopped kale. Removing the hard stem first.
  • 1.5 cups cheese. I used Mozzarella, but I've also used Parmesan or Cheddar.  
  • 1 tsp garlic powder
  • salt and pepper to taste
Remove the hard stems from the kale. 

Remove the hard stems from the kale. 

How to:

  1. Preheat eh pan to a medium high heat.
  2. Mix all the ingredients in a bowl really well. 
  3. Scoop up about 2 tbsp of mixture and place in the pan, spreading it out a bit. 
  4. Flip when the edges start to brown a bit.
  5. Press down to cook the other side flattening and remove from heat when done. 
  6. Enjoy alone or I like Thai chili sauce or any condiment to you hearts desire!

 

Serve as a side dish or eat on their own!

Serve as a side dish or eat on their own!

Healthy Chocolate Protein Muffins

So the gym is doing a Halloween bake sale to raise money for toys and stuff in the daycare. Since I go a lot, I offered to bake something. At first I said sugar cookies. But then rethinking, it's a gym. If we want their money we need macro/calorie friendly protein rich items! So here I made this muffin. Not to bad if you ask me!

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Ingredients (Makes 18 medium muffins):

  • 1/4 cup coconut oil
  • 1/3 cup egg whites
  • 1 cup almond milk
  • 1/2 cup brown sugar
  • 4 pcs of 70% baking chocolate
  • 2 scoops chocolate protein powder. I used Allmax All natural so the chocolate taste isn't as strong as some. 
  • 1/3 cup cocoa
  • 1 cup whole wheat flour
  • 1/2 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon pink himalayan salt

Instructions:

  1. Preheat oven to 350 degrees and spray muffin tins or add wrappers. 
  2. Mix the dry ingredients in a bowl and put aside. 
  3. Put the egg whites in a mixer and start beating to get some air into the eggs. 
  4. Melt the chocolate and coconut oil on the stove. Use a medium low heat to avoid burning. Watch and mix often, it will melt quickly. 
  5. Whisk cold Almond milk into the coconut oil and chocolate mixture to cool it down before adding to the eggs. 
  6. Add the dry ingredients to the wet and mix until combined. 
  7. Pour mixture into muffin tin and bake for 8-12 minutes or until a toothpick is inserted and comes out clean. 

Eat like this or my favourite is to put peanut butter on top!!!!! Let me know what you think!


Love, 

Jen

100 Calorie Protein Brownie

For a while I've been seeing the Jillian Michaels brownie floating around the internet. First I will say, Jillian I love you. Okay that's been said, now I can say, um your 86 calorie brownie is great and all, except so small! And no protein! Sure if I broke my brownie into 16 pieces instead of 9 bigger ones they would only be 50 calories! But when I want a brownie, I want a damn brownie! So here it is. 100 calorie protein packed brownie that's bigger then 1/16th of a pan!!!!

brownies 031

brownies 031

What you need:

  • 1/2 cup cocoa (45g)
  • 2 scoops chocolate protein powder (60g)
  • 1/2 cup egg whites (4 egg whites)
  • 1/2 tsp vanilla
  • stevia to taste ( a little goes a long way)
  • 1/4 tsp salt, I used pink himalayan
  • 2/3 cup 0% greek yogurt (140g)
  • 1/2 cup pumpkin (Like me throwing in my fall themed recipes here?)
  • 1/4 tsp baking powder
  • 1/2 cup chocolate chips. (45g) I used regular old semi sweet, but use dark or whatever you like.

Directions:

  1. Preheat oven to 350 degree F.
  2. Boil some water in a small pot on the stove, with a larger metal bowl overtop. See the picture below.
  3. Spray 8" pan with non stick spray.
  4. Mix cocoa, protein powder, baking powder and salt in one bowl.
  5. Mix the egg white, vanilla, stevia, greek yogurt and pumpkin in another bowl.
  6. Melt chocolate chips in the bowl over boiling water. You can also do this in the microwave, but you can risk burning the chocolate, plus it cooling too soon before mixing. But do what you like.
  7. Once the chocolate is melted, turn the burner off and quickly add the egg white, pumpkin, yogurt mix to it. Mix well.
  8. Now add the cocoa, protein powder mix.
  9. Pour mixture into pan and spread evenly.
  10. Bake for 20 minutes. Ever damn brownie recipe will tell you "don't over bake". So check at 15 minutes. Insert a toothpick in the middle and should come out clean, if not it needs more time. But dont go over 20 I'd say. They can be dry from the lack of fat in them.
  11. Cut into 9 pieces and enjoy!!!

Macros for real sized brownie piece (Sorry JM): Cal 100, Fat 2.3g, Carb 8.5g (half JM's tiny piece I might add), Protein 10.4g, Fiber 2.9g

brownies 007

brownies 007

Sorry it's blurry, but the best picture I took to describe what I'm doing here. Small pot with boiling water, larger sized bowl overtop so the steam from the boiling water is heating the chocolate. This will prevent burning the chocolate.

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brownies 024

Protein Crepes, Sweet Or Savoury

I found this amazing recipe on Pinterest and now I can't find it again! I feel awful not pinning back to the original source but I promise I searched and searched for it! You know how Pinterest is, see it once and don't pin and never see it again. If I come across it I will edit this post. Anyways, I found this recipe and I loved it so much I wanted to share it and how I used it. It's for crepes. Sweet or savory. They turned out nice and hardy, touch enough to handle like a tortilla for my lunch even!

Here is the sweet recipe:

  • 1/4 cup egg whites (two egg whites)
  • 1/2 scoop vanilla protein powder. I used allmax natural vanilla.
  • 1/4 cup almond milk
  • 1/4 cup (21g) flour. I used barley flour but refer to my Different Flour, Differnt Folks post about the one best for you.
  • 1/2 tsp baking powder.
  • Couple drops of vanilla stevia, because I wanted them sweet that day.

Macros: Calories 167, Fat 1g, Carbohydrates 17g, Protein 23g, Fiber 3g.

Here is the savory recipe:

  • 1/4 cup egg white (two egg whites)
  • 1/2 scoop plain protein powder. I used allmax natural unflavoured.
  • 1/4 cup almond milk.
  • 1/4 cup flour (21g). Again I used barley.
  • 1/2 tsp baking powder.

Macros: Calories 171, Fat 1g, Carbohydrates 17g, Protein 24g, Fiber 2g.

Directions:

  1. Heat a pan on medium low, use a non stick pan.
  2. Mix ingredients together. Batter will be runny and that's what you want.
  3. Pour a batter into the middle and swirl the pan around to spread it out quickly. Spread less for a thicker crepe, good for holding heavier ingredients like you would a lunch wrap.
  4. Flip when the edges start to crust a bit.
  5. Fill/top and enjoy. There is a few options for what to do withe them below.

Boston Creme Stack

Crepe and posing 008

Crepe and posing 008

Boston Cream Stack (Taste just like a Boston Cream donut to me)

Make some smaller crepes,so you have a few more of them, layer stevia sweetened greek yogurt in between the layers and top with chocolate almond butter (or nutella).

Macros with 87g greek yogurt and 8g chocolate almond butter: Calories 345, Fat 8g, Carbohydrates 32g, Protein 36g.

Crepe and posing 009

Crepe and posing 009

Strawberry Jam Roll

Strawberry Jam Roll

Make into few bigger crepes, fill with stevia sweetened greek yogurt, top with warmed double fruit low sugar strawberry jam.

Macros with 1/2 cup greek yogurt 116g and 2 tbsp double fruit low sugar jam: Calories 274, F 1g, Carbohydrates 31g, Protein 35g.

Crepe and posing 016

Crepe and posing 016

Vegetarian Wrap 

Vegetarian Wrap

Make into two thicker pancake like crepes and fill with veggies and protein of choice. I used Gardein seven grain vegan chicken tenders, avocado, tomato and romaine lettuce.

Macros with vegan chicken tenders, avocado, tomato and lettuce. Calories 338, F 11g, Carbohydrates 30g, Protein 33g.

Stay Bitchin',

Love Jen, AKA The Bitchin' Housewife

Protein Banana Mugbread

Yeah that's right, I said mugBread. Like banana bread? Because it taste like that. Uh huh, I created single serving banana bread, so you don't have to bake a whole damn loaf, wait an hour for it to bake, hour to cool and then resist eating more then a slice. Not to brag, but this is pretty amazing and the texture is spot on. Who am I kidding, I'm totally bragging. But this is my blog and I can do what I want. :* I love banana bread, LOVE banana bread. And based off my last post of my Protein Strawberry Shortcake Mugcake, you can gather, I'm pretty in love with mugcakes right now.

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So here is what you need:

  • 1/2 scoop vanilla protein. I used Allmax natural vanilla. (15g)
  • 3 tbsp Barley Flour (21g). Coconut flour, whole wheat flour etc would all work too, macro numbers would change slightly.
  • 1/8 teaspoon baking powder.
  • 1/4 cup egg whites or two egg whites.
  • 1/4 cup almond milk.
  • Vanilla Stevia, could also use regular stevia to your taste with vanilla extract.
  • 3/4 over ripe banana (70g)
  • 1 tbsp enjoy life chocolate chips (15g)
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posing 035

The "baking":

  1. In a bowl mix vanilla protein powder, flour, baking powder, egg white, almond milk and stevia.
  2. Add most of the mashed banana. I added 50g. Save a bit to top with.
  3. Add half the chocolate chips.
  4. Spray your mug with non stick spray. I forget to mention my mug is a soup mug. Try and use a bigger mug!
  5. Pour mix into mug. Chips will settle at the bottom and that's okay.
  6. Cook for 2 minutes 15 seconds. This was perfect for my microwave, but check half way through. (also a good time to add a few more chocolate chips into the mixture!)
  7. Take cooked bread out, turn upside down onto a plate, top with remaining chips and banana.
  8. Enjoy the hell out of this!
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Macros: *Note the carb may be higher then most mug cakes, this is due to the banana, hence why I'm calling it bread. But trust me they are so worth it baby.

Fat 7g, Carbohydrates 42g, Protein 25g, Fiber 6g

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