Protein Bites Featuring Cocomels

I enjoy making changes to tried-and-true recipes to add some new life into them. Once I find a recipe I love, it becomes a blank canvas for me to try to create a new masterpiece.

Recently I made modifications to my PB Protein Bites Recipe to make it not only gluten free but also nut free, vegan, and include JJ's Sweets Coconut Sugar Cocomels (you can find them here).

My modified recipe pictured here includes:
1 cup gluten free oats (DRY)
1/2 cup SunButter
1/2 cup ground flax seed meal
1/3 cup Honey (or sugar)
1 tsp vanilla
6  Coconut Sugar Cocomels ... diced

Instructions:

• I doubled the batch and used a stand-up mixture to combine the ingredients. 
• Combine the ingredients and form the mixture into balls. I like to make bite-site sized or two-bite-sized balls.  
• Refrigerate in an air tight container to let the balls become firm ... about 30 minutes. 

Crunchsters Rice

I was first introduced to Crunchsters in a New Hope Blogger Box. I loved the product that I was given an opportunity to try and got hooked!

Crunchsters are great for snacking 

Crunchsters are gluten free, vegan, non-GMO, and high in protein. They are great for snacking on the go and can help fuel an active lifestyle. I love the fact they do not melt when you pack them in your pocket or bag when you go on a hike or long bike ride. Crunchsters taste good and are a satisfying snack!

 

Crunchsters can also be used as part of a side dish or a main dish.

A simple recipe I use Crunchsters in is a rice stir-in. The formula I use is 1 cup of dry rice to 2 cups of liquid. When the liquid is absorbed I add 3/4 cup of Crunchsters (your choice of flavor), stir, and enjoy!



I have converted this dish by adding 3/4 cup of beans and serving it on a bed of kale for a main dish.

No Bake Protein Bar ... Mix

My New Hope Blogger Box contained No Bake and Easy to Make Vegan Protein Bar Mix by Creation Nation.

This product is delightful! 

Creation Nation PB & Jelly Get In My Belly Mix is FREE FROM :

• GLUTEN
• SOY
• DAIRY

Creation Nation PB & Jelly Get In My Belly Mix has VARIATIONS:

The package provides you with suggestions to make the base recipe or to make it sweeter or reduce the sweetness. As you know, I love recipes that can be customized so this was definitely the FIRST THING I MADE when I opened my blogger box. This is in my wheel house!

I added almond milk, Sunbutter (Natural), and honey following the original recipe.  I sprayed a glass storage container and refrigerated the bars after I made them. I cut the bars and served after 10 minutes and they held together well.

I cannot wait to try to make this by adding bananas as the package also suggests ... as well as adding a few other variations!

AmaZING Nature Hike

My active lifestyle includes teaching fitness classes INDOORS. When I have an opportunity, I like to be active OUTDOORS to explore nature and the beautiful sights and sounds that it offers. My outdoor adventure took me to Daley Ranch and Dixon Lake in Escondido, California. The weather has been unusually hot and humid in San Diego therefore we take the time to exercise outdoors early and late in the day. The views were amazing, and Zing was the perfect fuel for the late day adventure!

Daley Ranch is a great place to hike. Their website provides a map and details about hiking, biking, and horseback riding at Daley Ranch. If you are an animal enthusiast, the website gives you details about the animals and plans that are native to the area so you know what you might encounter. 

Zing Bars are perfect to pack for an outdoor adventure. 

Zing Bars are Practical

They fit in your pocket and do not melt in the heat.
They hold their shape through your movements.

Zing Bars Taste Good and are Healthy

Zing bars come in a variety of flavors. You are bound to find one or more that you enjoy!
The bars are designed by registered dietitians and combine high protein with good fats and good carbs.

Zing bars celebrate what is in them ... as well as what is not. 

They are made with NON-GMO, natural ingredients.
They do not contain: gluten, soy, sugar alcohols, artificial colors, or artificial flavors.

Where can you find Zing?

Look on their website to see where they are sold near you!

Everyone WANTS Be Better Protein Squares, Don't They?

Everyone WANTS Be Better Protein Squares, Don't They?

I am always seeking knowledge and resources so that I can be a better person and BE BETTER  at making healthy nutrition choices and fitness decisions.

BE BETTER Protein Squares provides you with  a gluten free, soy free, dairy free, and Non-GMO way for you to snack better and refuel better after a workout! Do you have a weak spot for chocolate? Be Better will satisfy your craving! Their Be Better Protein Squares come in a variety of flavors in a dark chocolate base.

Each flavor is wonderful and has texture that adds a nice crunch to each bite. CAUTION ... in the extreme heat of the summer, these squares may melt in your hot car or in your pocket. Keep them in a cool place so you can enjoy WITHOUT the mess!

I added the Almonds & Hemp Seeds to Chia Pudding (made with light coconut milk). My Chia Pudding was a modification of my Chocolate Chia Pudding Recipe. I used 1 can of LITE Coconut  Milk and added 3/4 a cup of organic chia seeds. I stirred in the seeds to coat them with the liquid and refrigerated the mixture for about 30 minutes until the "pudding" texture formed.

Pictured is ONE cup of Coconut Chia Pudding with a Almond & Hemp Seed Be Better Protein Square diced into it. This was a great post workout and teaching 4 classes snack. I was able to refuel on a day when temperatures neared 100 with this cool, refreshing, and nutritious meal.

Be the best YOU that YOU can Be! Make healthy choices when it comes to food, fitness, and friends! 

Active Lifestyle and Active Travel Requires Nutrition to Go

I lead an active lifestyle and take active vacations. I love real foods, natural sugars, and limited ingredient products (when I purchase packaged foods). NuGo Nutrition has products that meet my needs and I am sure you will love them as much as my husband and I do!

NuGo bars are healthy choices as the company believes in using fresh, NON-GMO ingredients. They are committed to keeping artificial hormones, sweeteners, and maltitol (which causes digestive distress in some people) out of their products.

NuGo has a variety of bars that meet a variety of dietary needs including gluten free, vegan, soy free, low fat, and low sugar. Pack one in your gym bag, suitcase, or pocket today!

No Bake Date Bars Featuring Chocolate Superfood Protein

Cooking is a creative process for me; it is my art! I love to try new recipes or modify tried-and-true recipes with a new product that I have encountered. Today I modified my NoBakeDateDelight ENERGY BARS and added SUPERFOOD PROTEIN! The result was a batch of bars that I could not keep in the refrigerator for more than a day! They flew off the shelf! I WILL MAKE THIS VERSION AGAIN!!!

Base Recipe:

• 2 cups pitted dates (I get mine from Futterman Farms)
• 1 cup nuts of choice (I used cashew this time)
• 1 cup oats (I use gluten free)
• 1 scoop Ground Based Nutrition Superfood Protein - Chocolate Flavor
• 1/3 cup pepitas to garnish top - optional
• 1 tsp flavoring - I used vanilla in this recipe. Almond pairs well with dates too.

Instructions:

• Blend the dates, nuts, oats, and protein in a Vitamix until combined. You can leave it a bit chunky for more texture in your bars or blend until smooth. 
• NOTE: I suggest you add the dates 1/4 at a time. The moister the dates are, the greater he chance the mixture will turn into a paste and stop the Vitamix. If this does happen, take a spatula and break up the dense mixture and start again. 
• When combined to your liking, press into a glass dish and garnish. 
• Cover and refrigerate for 30 minutes. 
• Cut into bars and enjoy!
•  

Sunday Breakfast ... Pancakes with TWO or THREE Ingredients

Sunday is the day I have more time to make breakfast and take my time eating the meal. Today I used a tried-and-true recipe, with the addition of cinnamon I added antioxidants and anti-inflammatory properties to my meal while also contributing to my heart health, reducing the risk of diabetes, and assisting brain function.

I added fresh seasonal organic berries since berries are on the Dirty Dozen List. Optional toppings I placed on the table included:

• Nuts
• Seeds
• SunButter
• Honey

The meal is simple to make and is very healthy. Remember the ratio is 1 banana to 1 egg. You can make the quantity you want. This is a great breakfast for one ... or a group!

Protein Packed, Antionidant Rich, Superfood Filled Breakfast

Add one scoop of Organifi Red Juice to one cup of Greek Yogurt for a Protein Packed, Antionidant Rich, Superfood Filled Breakfast. Add fresh fruit, seeds, dried fruit, or nuts for additional flavor and texture.  Use plain or vanilla flavor...control your sugar intake through the day.

NOTE: For those who are vegan, cashew yogurt alternatives work well with this also!

Power Cookie ... Sandwich

When I make quinoa I usually make a large batch ... a blank canvas to customize. You already knew that about me!

Today I made a version of my Sugarless Chocolate Chip Cookies and added an option to make them DECADENT.

Base Ingredients:
1 very ripe banana (that's the natural sweetness)
1 cup of flax seed meal
1 cup of almond flour (it's gluten free)
1/2 cup cooked quinoa
1/2 cup diced dates and cranberries
1 tsp vanilla extract
1/2 cup nut butter (I used almond butter to keep "nuts" consistent)

NOTE: For those avoiding nuts ... use SORGHUM Flour, QUINOA Flour, or OAT Flour
For those avoiding nuts ... substitute SOY Butter or Sunflower Seed Butter for the nut butter

OPTIONAL: add 1/4 cup coconut flakes

Instructions:

• Combine wet ingredients
• Add in dry one at a time
• Form into balls the desired size you wish
• I made large ones ... palm size for the option to cut and make into sandwiches (Create sandwiches with Nut/Seed/Soy Butter OR Cream Cheese Frosting after the bites have cooled)
• Bake for 20 minutes at 350 on a parchment lined baking sheet
  Let cool
  Store in an airtight container OR enjoy right away!

** I use Bob's Red Mill Ground Flax Seed Meal, Almond Flour, and Quinoa **

Gluten Free Peanut Butter Cookies with a Sunwarrior Flair

I modified my flourless peanut butter cookie recipe to include Sunwarrior Mocha Warrior Blend plant-based protein. The addition created a soft cookie with a hint of chocolate flavor!

BASE INGREDIENTS:
1 cup NUT BUTTER - pick the flavor you prefer ... homemade or store bought ... creamy or chunky
1/2 cup SUGAR (increase flax seed or protein powder and cut down here if you wish)
1 FLAX EGG (you can use a traditional egg if you wish)
1/2 cup FLAX SEED
1 TBSP VANILLA
1/2 cup Sunwarrior Warrior Blend Mocha

INSTRUCTIONS:

1. Prepare the flax egg. As it rests preheat the oven to 350 and line cookie trays with parchment for easy clean up  
2. After the flax eggs "sets" (about 5 minutes) combine all ingredients in a stand up mixer. After a minute or two, stop the mixer and scrape the sides of the bowl to get the ingredients that slid UP the walls. Mix again for about 1 minute to fully combine all ingredients.
3. Make sure your hands are clean ... then get them dirty by creating gold ball sized balls of the nut butter mixture. 
4. Bake as balls or use a fork to criss-cross and flatten a bit
5. Cook for 15-20 minutes depending on size of cookie and oven temperature
6. Let cool so they hold their shape when you go to eat them!
7. Store in an airtight container. You can refrigerate to extend the shelf life.

Overnight Oats Sunwarrior Style

My blank canvas today was a mason jar. This is a busy week so I decided to make a few breakfasts in advance. The overnight oats I made for my husband and myself featured Sunwarrior Vanilla Bean flavor Illumin8 . This on-the-go breakfast takes 5-10 minutes to prepare and just needs to set in the fridge overnight. The ingredients meld together while you sleep! An effortless and healthy meal IS easy to make!

Ingredients (Serving Size = 2)

• 1 single serving package Sunwarrior Illumin 8 Vanialla Bean 
• Fresh fruit
• Dried fruit
• Chia seeds - i prefer organic
• Oats
• Almond Milk
• Honey (to taste)

Instructions
Prep Time
Add the following in layers in the mason jar:

• 1/3 cup of fresh fruit to a mason jar (I used pomegranate seeds)
• 1 tbsp chia seeds 
• 1/2 package single serving package Sunwarrior Illumin 8 Vanialla Bean 
• 1/3 cup dried fruit (I added cranberries)
• 2/3 cup oats
• 1 cup almond milk

Wait Time:
Let rest overnight

• Stir
• Taste ... add a drizzle of honey to taste of needed
• Top with 1/3 cup dried fruit - I layered cranberries again
• Enjoy!

Amaranth Pucks

The blank canvas I worked with for this recipe was AMARANTH! I love using Bob's Red Mill grains of discovery as they provide complete protein and you can be satisfied without eating a large portion.

I have made AMARANTH FRITTERS many times following the directions on the package. After making gluten free spaghetti and meatballs I decided to make amaranth balls. I planned to use the balls as bite sized treats with dipping sauces.

I made the amaranth according to package directions ... a 1 to 2 ratio of amaranth to liquid. I used water as I made a double batch to use in many recipes ... with different flavor profiles. You can add broth of you prefer to infuse the amaranth with flavor from step one!

The "balls" I was attempting to make turned out to resemble hockey pucks. As a sports fan, I am fine with that! How fun it would be to make amaranth hockey pucks for a hockey themes party ... Stanley Cup Party Ideas!

Ingredients:

• 2 cups cooked amaranth
• 2 eggs
• 1 cup gluten free all purpose flour
• Oil to sautee the pucks
• Non-stick aluminum foil for baking the pucks

Instructions:

• Preheat oven to 350
• NOTE: The amaranth can be precooked.
• Whisk the 2 eggs
• Add in the amaranth and stir well. Break up any lumps. 
• Add the flour and stir well. 
• Add some oil to a pan and heat to medium high
• Shape the amaranth mixture into balls or pucks and add to the warm pan
• Cook 3-5 minutes on both sides
• Transfer to non-stick aluminum foil and bake for 3 minutes to finish the cooking process. 

The amaranth will turn out to have a slightly crispy outer shell and a soft texture inside.

Serving suggestions:
Serve with dipping sauces
Add to the plate with stir fry vegetables and gluten free rice noodles
Add to noodles made with zucchini and pasta sauce

Gluten Free Vegetairian High Protein Pancakes with Two Ingredients!

Welcome 2018! A great way to start the new year is with a healthy breakfast. Make these gluten free, vegetarian, high protein pancakes when you are looking for a quick and satisfying start to your day. With limited ingredients, you will need little prep and clean up!

My original recipe was posted in 2015. Since then I have modified the recipe and have limited the ingredients to two ... with the option of the addition of cinnamon as an option!

Ingredients
1 egg to 1 banana ratio
HINT: The riper the banana, the sweeter the pancake!

Directions:
Smash banana and add egg. Scramble and let rest for at least 5 minutes (for a fluffier pancake).
Heat pan on medium heat and add oil or butter to the pan so pancakes do not stick
Pour batter into pan to make pancakes the size you prefer
Cook about 2 minutes each side

Serving Suggestion:
Serve with fresh fruit, nuts, and honey
Serve with soy butter or sunflower butter and fruit

Protein Chips by iwonorganics ... WON ME OVER!

Organic...Non GMO...Gluten Free...Plant based protein...sounds too good to be true but it is not. The chips by iwonorganics are an excellent addition to the marketplace.

The chips have a great crunch and are sturdy enough to stand up to a dip (salsa, guacamole, hummus) if you wish to use one. The flavor of the chips is subtle enough to allow them to be appreciated on their own or accompany any sandwich, salad, soup, burger, or dip.

Not only is the product excellent, but also the company is philanthropic. The company is committed to the community and pledges to give back 5% of profits to youth organizations in their local communities. A great product is enhanced by the company's philosophy!

I paired the SRIRACHA flavor ships with a veggie sandwich and fruit for my lunch this week. I enjoy adding sriracha to recipes and loved it in a chip. The chip had sriracha flavor, great texture, and did not taste salty. I was satisfied and fueled for my post work workout.

Stay tuned for future blogs for pictures and suggestion on uses for the different flavors: sriracha, bbq, cinnamon french toast, ranch, and sea salt.

Chocolate Chia Pudding Featuring Pea Protein

I enjoy making chia pudding for breakfast, snacks, or a dessert. I modify the recipe just a bit when making a breakfast chia pudding vs a dessert chia pudding.

The process is simple...it's as easy as 1-2-3...4! You just need a bit of patience to allow the chia and liquids to combine and create the pudding-like texture.

Ingredients:
2 RIPE bananas (the riper...the more naturally sweet the pudding is)
2 cups dark chocolate almond milk (or milk of choice)
1 packet Nutrasumma Chocolate PeaProtein
1/3 cup chia seeds (organic if possible)

NOTE: You can always ADD more liquid if you want a thinner consistency pudding. You be the judge after it sets. This comes out very close to store bought instant pudding packages. 

Optional for dessert:

• 1/2 cup shredded coconut (I use unsweetened)
• 2-4 TBSP Honey if you wish additional sweet flavor (taste test first to see how you wish to customize this recipe)
• OPTIONAL: Garnish with banana slices,  dark chocolate slivers, and coconut

Instructions:

• Mash the bananas
• Add chia seeds and Nutrasumma Cocolate Pea Protein and stir to combine
• Add the liquid and stir to combine 
• Add optional ingredients if you wish to make it dessert
• Refrigerate (covered) for at least 30-60 minutes to form the pudding consistency
• Serve in a bowl, cup, or custard dish

NOTE: Click on this hyperlink to find Nutrasumma products at stores near you.

PB Protein Bites - REMIX - SOY Protein Bites

There are many people with peanut and tree nut allergies that I decided to revisit my PB Protein Bites recipe using WOW BUTTER (SOY). 

For this rendition I used the base recipe and made a few changes noted in BOLD

Base Recipe Ingredients:
1 Cup Oats
1/2 cup WOWBUTTER
1/4 cup Ground Flax Seed Meal
1/4 cup SHREDDED UNSWEETENED COCONUT
1/4 cup GLUTEN FREE CHOCOLATE CHIPS (DICED)
1/3 cup Honey (or sugar)
1 tsp COCONUT EXTRACT

Directions:

• Add ingredients to a mixing bowl/electric mixer
• Stir until incorporated
• Roll into balls (size is up to you...I generally try for ping pong ball or golf ball size
• Refrigerate in an airtight container for about 30 minutes

NOTES:

• What I noticed was the WOWBUTTER has a very "peanutty" flavor. It has about the same sugar and protein as commercial/traditional peanut butter but less oil. 
• Other substitutions/stir-ins would work well just like the nut butter recipes...have fun playing with your food!

JR Date Bar

I have been searching for the formula to create my own date snack bars and finally hit the jackpot. The recipe allows you to customize the bars to create the flavor profile you desire. You can wrap them in Saran Wrap or Aluminum Foil (I prefer non-stick), carry them in a Ziplock baggie, or carry with you in a small plastic "tupperware" type of container.

The bars have two simple ingredients and the third or fourth is the flavor profile you create. The recipe is so simple you will be making these quite often! The most challenging part of this recipe is that the bars need to be refrigerated for at least 30 minutes to "set". Patience is required prior to "digging in".

Enjoy these energy bars before, during, or after a workout or as a simple mid-day snack.

Base Ingredients:
1 Cup of Dates (I get mine from Futterman Farms) - pitted and diced
2 Cups of Nuts - your choice to use one nut or a mix to create the flavor profile of your choice
1/3 Cup Flavor Ad-Ins

Step 1:

• Place nuts in a VitaMix or a food processor and pulse until they break up and BEGIN to form a paste. You want to keep some chunks and stop processing PRIOR to creating Nut Butter.
• Add dates and continue to pulse to combine.

Step 2:
Add 1/3 Cup of Flavor Add-Ins and pulse to combine.
Add-Ins can include:
Dried Cranberries (pictured)
Dried Cherries and Coconut
Dark Chocolate Pieces + 2 TBSP Nutella
Dried Diced Apple + 2 TBSP Cinnamon
Dried Diced Apricot + 1 TBSP Almond Flavoring

Step 3:

• Transfer JR Date Bar Mixture from VitaMix or food processor and place in an 8x8 glass pan. I suggest using spray olive oil or parchment paper or Saran Wrap to coat the pan so the date bars do not stick. 
• Cover the pan and place it in the refrigerator to cool for at least 30 minutes. 
• Cut the bars to the size you desire and enjoy!

Amaranth Hot Cereal with Seasonal Fruit

Hot cereal is a satisfying meal to start your day. Amaranth is a good choice to use for hot cereal as it is high in protein and will keep you satisfied for a while. Use it before a morning work-out or before heading off to school. The texture and consistency is a bit thicker than Cream-of-Wheat. Add the seasonal fresh fruit of your choice (or diced dried fruit) to the dish when serving and enjoy!

Base Ingredients and Variations:

·      3 cups of liquid (I use 1 part almond milk and 2 parts water)

·      1 cup amaranth grain (I use Bob’s Red Mill)

·      I cup chopped seasonal fruit (or diced dried fruit)

·      .5 cups nuts (I used slivered almonds for this recipe – look for a nut that goes with the fruit chosen)

·      1.5 tsp almond flavoring (substitute vanilla or maple – use a flavor profile that works well with the fruit you are using)

·      1 tbsp local raw honey

Instructions:

1.    Amaranth grains need to be cooked with a ratio of 3 cups of liquid to 1 cup of amaranth. I increased this recipe so that I would have left-overs and used 4.5 cups of liquid to 1.5 cups of amaranth grain. I started by boiling 3 cups of water in a pot then adding the amaranth. As the liquid absorbed into the grain I added 1.5 cups of almond milk .5 cups at a time and stirred to integrate the almond milk.

2.    When the liquid is almost absorbed, add the flavoring and stir.

3.    Let hot cereal rest for 5 minutes and serve or store in an airtight container for later.

Serve:

Top with fruit and nuts of your choice and 1 tbsp honey

You may add additional almond milk if you prefer a thinner texture.

Reheating:

Add 6 TBSP milk to your bowl and stir prior to reheating in the microwave for 1-1.5 minutes depending on your microwave

Gluten Free Veggie-of-the-Day Burgers

I used to enjoy eating veggie burgers when I went out to eat but had to remove them from my dining options when I became gluten free. I have experimented with creating several variations of a veggie burger and have found one that comes close to my old restaurant favorite! You can customize this recipe and use different vegetables each time you make this if you like. It is a great way to use up small portions of a variety of vegetables or an abundance of one vegetable from a summer harvest!

Serve with a gluten free bun and add the toppings of your choice (based on ingredients used in the patty): sriracha, ketchup, mustard, pesto, cheese, or olive tapenade.

 

Ingredients:

·      1 Cup TVP – textured vegetable protein (I use Bob’s Red Mill TVP)

·      2 Cups cooked vegetables roughly chopped in a food processor – see below

·      1/2 Cup Gluten Free oats

·      1/2 Cup Gluten Free Panko Bread Crumbs

·      4 TBSP Seasoning – I suggest Cajun, BBQ, Asian, or Chipotle

·      1/2 Cup Low Sodium Vegetable Broth

·      1 TBSP Olive Oil for sautéing vegetables

·      4-6 TBSP Olive Oil for sautéing burgers

Vegetable of the Day used in this recipe … start with 4 cups of chopped uncooked vegetables to make 2 cups once diced in food processor. The veggie burger is a GREAT way to use “bits and pieces” of vegetables that are left in your refrigerator.

·      4 Crushed garlic cloves

·      1/2 Vidalia Onion (or onion of choice…substitute 1 shallot or 1 leek)

·      1 Medium sweet potato (substitute potato)

·      1 Bunch Chard …about a pound or 15 leaves/stems (substitute cauliflower or broccoli flowers AND stems or 5-7 large carrots)

Instructions:

1.    Dice and sauté onion and garlic in a pan with olive oil until translucent.

2.    Add remaining vegetables and broth and cook until el dente or just a bit softer

3.    Dice in a food processor into a chunky paste

4.    Add 2 cups of vegetables and dry ingredients to a bowl and combine into patties – it will make 4-6 depending on the size burger you wish to make.

5.    Place Gluten Free Panko crumbs on a plate and coat the patties with the crumbs

6.    Place olive oil in a pan and heat to medium high

7.    Add veggie burgers and sauté for 3-5 minutes on each side. Press down with a spatula half way through on each side

8.    Serve on a toasted gluten free bun (I used Udi’s for this picture) and add melted cheese, ketchup, mustard, sriracha, or pesto if desired based on seasoning used in the patty.