Blueberry-Banana Baked Oatmeal

I found this recipe years ago in one of my fitness magazines and it has to be one of my all time favorite ways to prep oatmeal for the week. If you need a new way to meal prep your breakfast, then try out this Blueberry-Banana Baked Oatmeal!

 

Ingredients

blueberry-banana baked oatmeal

2 cups of rolled oats
1/2 cup of chopped walnuts
1/3 cup of sugar or honey (I used honey)
1 tsp of baking powder
2 cups of light soy milk
1 1/2 tsp of ground cinnamon
1/2 tsp of salt (optional)
2 medium fortified eggs
1/4 cup of trans fat-free margarine, melted and slightly cooled
2 tsp of vanilla extract
2 ripe bananas cut into 1/2 inch pieces
2 cups of fresh or frozen and thawed, blueberries

Directions

  • Preheat the oven to 375 and grease inside of an 8-inch baking dish.
  • Medium bowl – oats, sugar (if using honey, see paragraph below), half the walnuts, baking powder, cinnamon, and salt. Reserve.
  • In another medium bowl – combine honey, milk, eggs, margarine and vanilla extract. Set aside.
  • Arrange the bananas in layers on the bottom of the baking dish. Place 1 1/2 cups of blueberries on top. Cover the fruit with the oat mixture.
  • Slowly pour the milk/egg mixture over the fruit and oats, making sure it covers them completely. Sprinkle the remaining berries and walnuts on top. Bake for 35 to 40 minutes or until golden brown and mixture has set. Remove from oven and let cool for 5-10 minutes before cutting. Store in refrigerator.

Per serving (makes 6)

Calories: 356 Calories / 10g Protein / 4g Carbs / 16g Fat

 

Try it out and let me know what you think.   Enjoy!

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Yam Protein Muffins

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Calories 113 | 14g Protein | 12g Carbohydrates | 1g Fat

Makes 12 Muffins (1 Muffin Per Serving)

The original recipe came from The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy (Second Edition)(The Build Healthy Muscle Series).   The original muffin called for Sweet Potatoes and chocolate or vanilla protein powder.*  I changed it up a bit and it came out great, but I know you won’t be disappointed however you make it!

Ingredients

Directions

  1. Preheat the over to 350 degrees
  2. In a blender or food processor, add all of the ingredients and blend until smooth.
  3. Lightly coat a nonstick muffin pan with cooking spray and pour in the mixture.  Bake for about 20 minutes or until cooked.  The top will be golden and the toothpick inserted in the middle should come out clean.  Let them sit before removing from the pan.

Enjoy!

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Breakfast Quesadilla

breakfast quesadilla

Need a new breakfast meal? Try this delicious Breakfast Quesadilla!

Ingredients

Serves 1

  • 1/4 cup of chopped Onions
  • 1/4 cup of low fat Four Cheese Mexican Blend
  • 1/3 cup of Egg Whites
  • 2 Bacon Strips
  • 1 Tortilla
  • Your favorite Salsa

 

Directions

    • Chop the onions and bacon strips into small pieces.
    • Heat up your pan and use a nonstick spray.  Sauté the onions for about 5 minutes.
    • Turn the heat up to high and add bacon to the onions.
    • Once the bacon is cooked, strain the grease from the pan and add it back in. Mix your egg whites into the bacon and onion mixture.
    • While the egg whites are cooking, heat up your second pan and spray with your nonstick pan.
    • Keep temperature on low and add your tortilla to warm up.
    • Add half of the Mexican cheese blend to one half the tortilla.
    • Add your egg mixture to the tortilla on top of the cheese and top it off with the other half of the cheese.
    • Fold tortilla in half and heat up until cheese melts or until your tortilla browns.
    • Serve with your favorite salsa


**3 servings were cooked in the video

Enjoy!

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Banana-Coconut Pancakes

Here is a little something for all you pancake lovers out there!

1/2 cDulce-de-Leche-and-Banana-Pancakes-2up tapioca flour (I used bob’s red mill)
1/2 cup brown rice flour

3 tablespoons ground golden flax

1/4 cup coconut flour
2 teaspoons baking powder
1/4 teaspoon sea salt
2 heaping tablespoons agave or Lyle’s golden syrup
(honey will work too)
1 mashed ripe banana
1/2 cup unsweetened coconut milk
1/2 cup warm water
2 teaspoons vanilla extract
  • Place all dry ingredients (tapioca starch, brown rice flour, flax, coconut flour,baking powder, and sea salt) into a medium mixing bowl. Stir briefly with a whisk to incorporate.
  • Add the wet ingredients (agave, banana, coconut milk, water and vanilla) and mix thoroughly for a minute or two or until smooth. Set aside for 5 minutes and heat a skillet on medium-high.
  • When the skillet is hot, grease it with your oil of choice (I use coconut oil).
  • Spoon or scoop pancakes 1/4 cup of batter at a time onto the skillet. You may need to use a spoon or heat-proof spatula to spread the batter into circles as it will be somewhat elastic.
  • Cook for 2-3 minutes and flip when the edges are just beginning to dry a bit (mine also looked like they were just beginning to dimple). Adjust heat down to medium if necessary. Cook the remaining side for 1-2 additional minutes.
  • Serve warm with sliced bananas, shredded coconut and maple syrup.

 

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Cinnamon “Sugar” Protein Donuts

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I live by this cook book (The Ultimate Protein Powder Cookbook: Think Outside the Shake) and swear Anna Sward is an absolute genius!  Every recipe I’ve tried I have absolutely loved and I highly recommend it so that you can start adding all things protein in your diet with delicious alternatives to substitute the crap we live on.

INGREDIENTS

1/4 cup of vanilla whey protein powder

1/4 cup of vanilla pea protein powder (I use Jarrow Formulas Optimal Plant Proteins, Supports Gastroinestinal Health, 545 g which is plain, but the donuts still came out tasty)

1 cup of liquid egg whites

3 tbsp of cottage cheese

1/4 cup of coconut flour

1/2 cup of coconut milk

1 tsp baking soda

1/4 cup of date syrup

2 tbsp granulate stevia

2 tbsp of cinnamon

DIRECTIONS

  • Preheat the oven 325 degrees Fahrenheit
  • Blend the protein powder with egg whites, cottage cheese, coconut flour, coconut milk and baking soda.
  • Pour the batter in a Donut tray if you have one.  If not, you can use a muffin tin too.
  • Bake for about 20 mins or until a knife/toothpick comes out clean.  If you overbake them they will come out dry and crumby.
  • Once baked, let them sit and cool.  Then pour the date syrup on top of the donuts.
  • Mix the stevia and cinnamon and sprinkle over the donuts.

Makes 8 Donuts

Serving Size 1 Donut: 106 Calories / 10g of Protein / 7g of Carbs / 6g of Fat

ENJOY!

 

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Low-Carb Protein Brownie For Your Sweet Tooth

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We all have that day where we crave that chocolate dessert to satisfy us after a long day of adulting.  We want to indulge but we want to be good.  We really, really, really want a tiny bit of chocolate but know there is a good change we won’t stop at just one bite.  The struggle is real. Well,wipe the sweat-induced, sugar craving anxiety off your forehead and dive right into this low-carb protein brownie!

(Recipe inspired by The Ultimate Protein Powder Cookbook: Think Outside the Shake)

INGREDIENTS

1/4 cup of coconut flour

1/4 cup of chocolate whey protein powder: I used Dymatize Nutrition ISO-100 Fudge Brownie

3/4 cup of liquid egg whites

1 tbsp of vanilla stevia or sweetener of your choice

1/2 cup of almond milk

original recipe suggest 1 tbsp of peanut butter and 1/3 of melted dark chocolate for optional toppings.  The nutritional facts listed does not include toppings. 

DIRECTIONS

  • Preheat over to 325 degrees
  • Use blender or food processor to blend all ingredients together except the toppings
  • Pour into small brownie pan  and bake for about 30-35mins or until knife inserted into the middle comes out clean.  Be careful not to over bake.
  • Optional: add toppings after it’s baked

 

Makes 4 Brownies
 Serving Size 1 Brownie  /  Calories 74  /  Fat 2.2g  /  Carbs 6.8g  /  Protein 8g

 

I hope you love them as much as me! Let me know what you think…Enjoy!

 

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