I am a Protein Cookie Monster

Who does not love cookies?  Some have actually called me the Cookie Monster because I just love them so much, but I try to stay away from too many baked goods if I know what’s good for me. 

But that doesn’t stop me from trying or coming up with new recipes for “healthy” cookies.  Just as long as they contain chocolate chips and no raisons, I am one happy camper.  At least if they are relatively healthy, I do not feel too guilty eating them all by myself.

So let me introduce you to a healthy cookie.  Yes, that is correct.  These contain absolutely no artificial flavours, refined sugars or flours. They do however have healthy grains, fats and protein and I even managed to make them Gluten-Free .  My belly will be thanking me. 

Ingredients

Combine all of the following ingredients into a medium-sized bowl and mix well.  Makes 12 cookies.

• 1/4 cup Gluten-Free flour mix (I used a mixture of Millet, Potato Starch, tapioca flour and xanthan gum)
• 3/4 cup Old Fashioned Oats
• 1/8 cup ground flax/chia seeds
• 1/8 cup  Navitas Naturals Protein Twister Power
• 1/8 cup Agave Syrup
• 1/4 cup chopped walnuts'
• small handful of chocolate chips
• 1 tsp. ground cinnamon
• 1 tsp. vanilla
• 1 tsp. Gluten-free Baking Powder
• 1/8 cup  olive oil
• 6 oz.  plain non-fat Greek yogurt

Preheat your oven to 375F.  Spray a 12 cup muffin tin with Pam.  Divide the batter evenly between the 12 muffin cups, about 1/3 cup full.  Then bake for 12-15 minutes or until golden brown. 

Mine only took 12 minutes.  The cookies are moist and tender.  I think next time I will add a smidge more agave since I found they were lacking a little in sweetness.  I think it’s because of the yogurt.  Perhaps I could buy the vanilla Greek Yogurt and use that instead. 

I will definitely be making these again.  They would be great right before or after a workout because they contain healthy grains and lean fats and protein to help repair and build muscle.  I think though, that I will make them slightly larger next time and try on a cookie sheet.

Just for fun, I entered the ingredients into a recipe nutrition program I found on the internet to see the nutritional value of these cookies….here is what some of the data gave me (per cookie)…

• 55 calories, 3g protein, 4g fat, 1g sugar, 7mg magnesium, 51mg phosphorus, 88mg potassium, 12mg sodium
• Yup, these ones are a keeper!

Question – Do you have a favourite pre-workout snack to help you power through your workouts?  How about after your workouts?

Bea

xoxo

Protein Green Monster

I’m always trying to add more protein to my meals since I workout almost every day, so I thought it was time to come up with a new smoothie concoction.  I also battle with iron deficiency, so sneaking in as much greens as possible into my smoothies is also an important factor for me. 

So I came up with this bad boy…..

Once again I threw together a bunch of ingredients into my Vitamix, but I did write them down as I went along. 

To the Vitamix, add…..

• 1 cup OJ
• 1/2 cup frozen peaches
• handful of baby carrots
• 1 celeri stick
• handful of cantalope
• 1 cup fresh baby spinach
• 1/4 cup Liberté 0% Greek Yogurt – Plain
• 1 scoop Navita’s Naturals Twisters Protein Powder 

 

The Yogurt is awesome…I am addicted to this brand because it’s so hard to find Greek Yogurt that does not have a ton of sugar and additives.  It’s kind of pricy, about $4.50 for the tub when it’s on sale, but I eat in moderation.  The awesome thing about it too is it has a whopping 18g of protein per serving.  Another bonus point for this yogurt.

This is my other special ingredient.  It contains a blend of 3 super foods:  hemp, cacao and maca.  Hemp is an excellent source of protein and those healthy Omegas.  Cacao is just plain antioxidant awesomeness and gives the smoothie a great taste.  And maca is great for us women, as it benefits the endocrine system.  I can’t think of 3 better ingredients to add to my smoothies every day.  Plus, once scoop adds a great taste and loads up the protein content of the green-monster. 

I really didn’t feel like slaving over a hot stove or BBQ tonight, so I made me one of these for dinner.  A great go-to option when a sit-down dinner just isn’t in the cards. 

Enjoy and let me know how yours turns out.  What other ingredients do you add to your smoothies? 

With love

Bea

xoxo

Apple Cinnamon Pancakes

Hey guys,

Hope your weekends have started off well.  Have I got a treat for you today.  Since I had to attend a Strata meeting for my complex this morning, I spent the night at my place instead of Trevor’s because the meeting was here.  And since I am President of my Strata Council, I better attend.  So when I woke up this morning I took the opportunity to make my world famous Gluten-Free Pancakes…it’s been so long.  Enjoy… I sure did

INGREDIENTS

• 1 cup  Sorghum Flour
• 1 cup  Buckwheat Flour (or Millet flour – or 1/2 cup of each)
• 2 Tbsp  Cinnamon
• 2 Tbsp  GF and Aluminum-Free Baking Powder
• 2 Tbsp  Navita’s Naturals Twister Power (Maca, Hemp, Cocoa Blend)
• 2 Tbsp  Sprouted Flax/Chia Seeds
• 1 medium apple, grated with peel
• 1 egg, beaten (can use my egg substitute – see recipes tab)
• 1 Tbsp pure organic Vanilla extract
• 2 Tbsp  pure organic maple syrup
• 1 1/2 cup almond milk

First sift together the dry ingredients in a medium sized bowl like this.  Then set aside.

Next mix together the wet ingredients in a small bowl (apple, egg or egg substitute, vanilla and maple syrup).  DO NOT yet add the milk. 

Now you can add the apple mixture to the flour mixture and mix well.  Add the milk about 1/2 cup at a time and stir together with a wooden spoon.  Keep adding the milk until you get a thicker batter, but it can’t be runny or lumpy.  I had to add another splash of milk to the batter so that it was thin enough to spread around in pan. 

Heat up a shallow frying pan to a medium-low heat and use some non-stick spray in pan each time you are going to make the pancake.  Remove pan from heat and using a ladle, add a scoop full in center of pan.  Tilt so that it can spread out evenly and return on element. 

The pancake is ready to be flipped when you notice that the sides of the pancake start getting brown or batter starts bubbling a little bit. 

Should be nice and brown but not burned when ready to be flipped.  I’ve noticed that you have to sometimes turn down your element to prevent burning.

Place pancakes in a preheated oven (200F) to be kept warm until ready to serve. 

If desired, serve with some organic non-fat yogurt and pure maple syrup. 

I love how it makes enough pancakes for leftovers the next morning.  I’ll sometimes even have pancakes for lunch.  I’ve even made pancakes the night before during the school week and then pop them in the microwave for a quick weekend breakfast on a weekday.  I just don’t have the time during the week to make pancakes.  And one of the great things about my pancakes is that they are really filling and very satisfying. 

What is your favourite weekend breakfast meal?  How about a weekend breakfast during the week?

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On another note, I’ve been trying to upload a video to the blog and it seems to be taking forever.  It just keeps saying “Uploading Video”.  Anybody in the blogging world have any tips?  I use a program called:  Windows Live Writer 2011.

 

Take care everyone,

 

Bea

xoxo

Just another manic Monday

Monday’s are always tough for me.  I’m not really a morning person, so when that alarm clock goes off, I tend to hit the snooze button once or twice.  Once I did get out of bed, the day seemed to run pretty smoothly.  I was excited to try a new ingredient in my morning smoothie.  My local Health Food Store was able to get it in on a special order.  You can find Navitas Naturals products on their website by clicking on this link:  Navitas Naturals.  They’ve even got recipes. 

 

 

 

 

 

 

 

 

 

 

 

I added 1 Tbsp to my mix.  It actually doesn’t look any different than my other GREEN MONSTER and it actually doesn’t taste that much different either.  Just a slight cocoa taste.  Very satisfying first thing in the morning.  It makes enough to fill up a smoothie container and drink on the way to work. 

After work I had to run from meeting to meeting and was happy to get home in the afternoon.  Then it was time to figure out dinner.  I had left over pork tenderloin from last night’s Pad Thai, so it was time to get creative.  After dinner was a 4km run on the treadmill.  I began training today for my race in May.  (stay tuned for more info).

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PORK TENDERLOIN WITH GOAT CHEESE

(Gluten-free)

The Ingredients

• 1 cup Penne (Gluten-free Rice Pasta)
• Pork Tenderloin
• 1 medium onion, chopped
• 3 or 4 cloves of garlic, minced
• 1 bell pepper, chopped
• 1 cup of baby spinach
• 1 cup of mixed frozen veggies (corn, carrots, peas – not in picture)
• 1/2 cup of dry white wine
• 4 oz goat cheese
• bunch of cilantro, chopped
• 6 fresh chives, chopped
• 1/2 cup or 3/4 cup walnuts
• salt and pepper to taste

Steps

Prepare your ingredients.  You will want to slice your pork tenderloin into thicker slices.  Boil your pasta while frying your meat so that it is ready to be added when needed.

Heat olive oil on medium-high heat in frying pan.  Pan fry your medallions in batches until golden brown.  The meat can be pink in center.  You will want to make sure that you do not overcrowd your pan as it will take you longer.  Set aside until ready to be added later. 

In same pan, add a little bit more oil and sauté your onions, garlic, pepper and frozen vegetable mix.  Sauté for 4 – 5 minutes or until vegetables are tender.

Now add your spinach, cilantro and chives.  Add the white wine and mix. 

Add the goat cheese and walnuts and stir until cheese is dissolved and sauce becomes creamy. 

Now stir in your cooked pasta.  Also add your medallions and heat thoroughly.  Season with salt and pepper to taste.  And your meal is now ready to eat. 

 

BON APPETIT   !!!

 

Have an awesome night. 

xoxo

Bea