Mini Siggi’s Frozen Yogurt Cups

This month for the Recipe Redux we were challenged to make a healthy mini dessert! And I mean who doesn’t love dessert. I had plenty of Siggi’s sitting around because why not… so I decided to make some delicious frozen yogurt cups that you can just pop in your mouth for a quick after dinner bite.

P.S. These are beyond easy!


Mini Siggi’s Frozen Yogurt Cups

Ingredients

  • 4 Triple Cream Siggi’s yogurt cups
  • 4 tbsp dark chocolate chips
  • 1 tbsp pistachios, chopped
  • 1 tsp peanut powder

Ingredients

Line a mini muffin tin with parchment paper or mini baking cups. Fill each hole with Siggi’s Triple Cream yogurt. I used the raspberry and vanilla flavors. Melt dark chocolate chips in the microwave for about 45 seconds. Stir until fully melted. Drizzle melted chocolate over yogurt and top with anything! I topped the raspberry cups with chopped pistachios and the vanilla cups with peanut powder. Freeze for 1 hour. Pop out and enjoy!

Number of servings: 10 | Serving size: 2 frozen yogurt cups
Calories: 101, total fat: 6 g, total carbohydrates: 8 g, dietary fiber: 1 g, sugars 6 g, protein: 4 g

What is your favorite no bake dessert? Tell me below!

Raquel

recipe-redux-linky-logo

Chocolate Peanut Butter Protein Waffles

Breakfast is my favorite meal of the day. I love breakfast food and I love waking up and getting to eat! I know I’m not the only one. I look forward to breakfast as I go to bed and these pancakes are one of my favorite recipes right now. I used my go to Perfect Fit protein powder for these (shout out to my TIU girls). Plus I used peanut flour which I haven’t used in a while. Peanut flour is basically ground peanuts with the fat removed! Which is why I had to add a little peanut butter on top. Natural peanut butter has healthy fats and of course I use it as much as possible because nut butter is everything.


Chocolate Peanut Butter Protein Waffles

Ingredients

  • 1 ripe banana, mashed
  • 2 scoops chocolate protein powder
  • 1 tbsp peanut powder
  • 1 tbsp almond milk
  • 1/2 cup egg whites
  • 1/2 tsp baking powder
  • 1 tbsp mini chocolate chips
  • Toppings: banana slices, peanut butter, more chocolate chips!

Directions

Combine all ingredients except the chocolate chips in a large bowl. Heat waffle maker on medium heat or a pan if you want to make pancakes! Sprinkle chocolate chips into the batter. Pour half the batter into the waffle maker and cook through ~8-10 minutes. Remove from waffle maker and cool on a wire rack while you make the other waffle. Top with all the goodies!

Number of servings: 2 | Serving size: 1 waffle
Calories: 220, total fat: 4 g, total carbohydrates: 26 g, dietary fiber: 8 g, sugars: 13 g, protein: 20 g

What is your favorite breakfast? Tell me below!

Raquel

Double Chocolate Peppermint Protein Cookies

It’s the season for baking! I love getting my hands on holiday cookies from cookie exchanges, holiday parties and family. One of my favorite recipes is a chocolate sandwich cookie with peppermint filling. I decided to change it up into a healthy, protein holiday cookie. There are many great healthy cookie recipes out there, but I like mine without oats and with some added protein. Chocolate doesn’t hurt either! Top your cookies with whatever you have on hand – candy canes, sprinkles or chocolate covered pretzels.


Double Chocolate Peppermint Protein Cookies

Ingredients

  • 1 cup whole wheat flourprotein-cookie-4
  • 1/2 cup chocolate protein powder
  • 1/4 cup cocoa powder
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 3 eggs
  • 1/3 cup coconut oil, melted
  • 2 tsp vanilla extract
  • 1 tsp peppermint extract
  • 1/2 cup coconut sugar
  • 1/4 cup dark chocolate chips
  • 1/4 cup white chocolate chips
  • 1 tbsp peppermint chips

Directions

Preheat oven to 350 degrees F. In a large bowl, whisk together flour, protein powder, cocoa powder, baking powder, baking soda and salt. In the bowl of a stand mixer, combine eggs, coconut oil, vanilla extract and peppermint extract. Add in coconut sugar. Add flour mixtures in a few batches and mix until combined. Stir in dark chocolate chips. Line a large baking sheet with parchment paper. Roll dough into balls and gently press on parchment paper to flatten cookies. Bake for 10 minutes. Allow cookies to cool for 10-15 minutes before decorating. Create a double boiler by boiling water and placing a glass bowl overtop. Melt white chocolate chips and peppermint chips together. Dip cookies into melted chocolate and sprinkle with toppings of choice. Place in the refrigerator to let chocolate harden. Enjoy!

Number of servings: 12 | Serving size: 1 cookie
Calories: 200, total fat: 11 g, total carbohydrates: 23 g, dietary fiber: 2 g, sugars: 13 g, protein: 6 g

protein-cookie-5

What’s your favorite healthy holiday cookie? Tell me below!

Raquel

Dark Chocolate Cherry Oat Bars

The perfect afternoon pick-me-up is some chocolate. These Dark Chocolate Cherry Oat Bars totally satisfy my chocolate craving. Dark chocolate has less sugar than milk chocolate and semi-sweet chocolate. Plus, I’m sure you know that chocolate is packed with antioxidants! A good quality dark chocolate will contain extra flavanols and fiber compared to other types of chocolate. Flavanols are a phytonutrient that may be beneficial for heart health. One ounce of dark chocolate contains 2 grams of fiber, 13 grams of sugar (less than other chocoalte) and 13 mg of calcium.


Dark Chocolate Cherry Oat Bars

Ingredientsdark-choc-cherry-2

  • 1 1/4 cup rolled oats
  • 2 tbsp ground flaxseed
  • 1/2 tbsp cinnamon
  • 1/8 tsp salt
  • 1/2 cup almond butter
  • 1/3 cup agave
  • 1/4 cup dried cherries
  • 1/4 cup dark chocolate chips

Directions

In a microwave safe bowl melt together the almond butter and agave for about 30 seconds. Add more time if needed. In a large bowl, combine oats, flaxseed, cinnamon and salt. Add warm almond butter and agave mixture. Next, stir in dried cherries and chocolate chips. The chocolate chips should melt some from the warm almond butter mixture. Line a baking dish with parchment paper. Press oat mixture into the dish and freeze for one hour. Cut into bars and store in the refrigerator.

Number of servings: 9 | Serving size: 1 bar
Calories: 207, total fat: 11 g, total carbohydrates: 41 g, dietary fiber: 4 g, sugars: 8 g, protein: 6 g

dark-choc-cherry

What is your favorite snack to make at home? Tell me below!

Raquel

Breakfast Banana Bread

Making banana bread is one of my favorite ways to use ripe bananas. Bananas are a good source of fiber, potassium, vitamin C, and vitamin B6. One medium sized banana is about 110 calories and contains 450 mg of potassium, 9 mg of vitamin C (15% of the daily value), and 0.5 mg of vitamin B6. Vitamin B6 or pyridoxine is involved in several steps of carbohydrate metabolism. Basically it helps convert carbohydrates into glucose which helps maintain normal blood sugar levels. Also, the more green your bananas are the higher they are in inulin or resistant starch. This means green bananas are lower in sugar and they help feed healthy gut bacteria. Green bananas are great in smoothies!

Back to ripe bananas and banana bread now. I called this “Breakfast Banana Bread” because I added some protein powder and I like eating dessert for breakfast, duh. This is a great recipe for meal prepping and storing in the freezer for quick ready-to-eat breakfasts!


Breakfast Banana Bread

Ingredients

  • 3 ripe banana, mashed (about 1 1/2 cups)Banana Bread 2
  • 1 1/4 cup oat flour
  • 1/2 cup vanilla protein powder
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 1/2 tsp cinnamon
  • 1/2 tsp vanilla extract
  • 1/2 cup packed light brown sugar
  • 4 egg whites
  • 1/2 cup unsweetened applesauce
  • 1/4 cup mini semisweet chocolate chips

Directions

Preheat oven to 350 degrees F. Spray a loaf pan with nonstick cooking spray. In a large bowl, mash the bananas with a fork. Add all of the ingredients except the mini chocolate chips and stir to combine until there are no dry ingredients left. Lightly coat the mini chocolate chips with oat flour and stir into the batter. (This keeps them from sinking to the bottom of the batter.) Pour batter into loaf pan. Bake for 45 minutes or until a toothpick comes out clean. Let cool and cut into eight slices. Store in the refrigerator.

Number of servings: 8 | Servings size: 1/2 inch slice
Calories: 274, total fat: 5 g, total carbohydrates: 45 g, dietary fiber: 5 g, sugars: 16 g, protein: 15 g

Banana Bread 1

What’s your favorite mix in (chocolate chips, walnuts, etc.) for banana bread? Tell me below!

Raquel

Three Things

threethings5-13

1. One. I love wine. Two. I love chocolate. Looks like both things may be good for your gut! Two new studies have linked some species of good bacteria to lifestyle factors. Plus, they have found some factors that are associated with a negative impact on bacteria diversity. These include antibotics and other medications. These studies are following many that are looking into the gut microbiome and the possible link to helping diagnose and treat diseases using them.

2. Fancy juice doesn’t cleanse your body of toxins. Duh! Shout out to New York Times for writing this article. “The human body is well designed to eliminate wastes and toxins, and a number of organs play a role.” I’ve said it before and I’ll say it again – your kidneys and liver will do the work of “detoxifying” your body for you! Now, if you enjoy fancy juices and drinking them for pleasure (while paying attention to the amount of sugar they contain) then drink away!

3. There are many vegetables that are overlooked. We also think about the basics, right? Broccoli, carrots, tomatoes, sweet potatoes, green beans, mushrooms, etc. But, what about artichokes, fennel, collard greens, and kohlrabi, among others. I love when nontraditional vegetables are highlighted as nutrition powerhouses because it allows us to explore other flavors and nutrient profiles. Try some of these veggies next time you want to change up your vegetable routine!

Raquel

Get Glowing

The sun is starting to shine brighter and it’s time to start showing some skin and healthy hair is always in season. Vitamin E and biotin are both keys to get glowing. Vitamin E is a fat-soluble vitamin that acts as an antioxidant. It protects cells against damage caused by free radicals and boosts our immune system against viruses and bacteria, as well as plays a role in red blood cell formation. Biotin is a water-soluble vitamin that is essential for growth and also assists with metabolism. Biotin is found in foods that are good sources of B vitamins. While you can get both of these as supplements I prefer to get my vitamins and minerals from real food! Check out how you can get plenty of both below.

image1

Vitamin E Sources

  • Almonds – the perfect snack or salad and oatmeal topper
  • Avocados – a creamy addition to salads, sandwiches, and sides
  • Spinach, kale, broccoli aka green leafy vegetables – take your pick as a side or salad
  • Sunflower seeds – sprinkle on salads or as a snack
  • Vegetable oils, such as sunflower, safflower, corn, and soybean oils – cook with these on occasion

My favorite vitamin E-rich snack: half an avocado drizzled with one teaspoon of honey and topped with one tablespoon of sunflower seeds.

Biotin Sources

  • Avocados – rich in vitamin E and biotin so the perfect excuse for guacamole
  • Chocolate – a one ounce snack with some added antioxidants
  • Eggs – breakfast (duh) or hardboiled for a snack
  • Legumes – beans and lentils as a side or on a salad
  • Milk – drink 8 ounces with breakfast or use in a smoothie
  • Nuts – a handful is always a perfect snack
  • Nutritional yeast – sprinkle on oats, granola, yogurt, salads, or in a smoothie
  • Pork and salmon – both can be the star of your dinner

Raquel

Peanut Butter Overnight Oats

My favorite mornings are easy mornings. Overnight oats make mornings much smoother. Prep the night before and have a delicious breakfast ready when you wake up! This recipe is packed with healthy fats, fiber, vitamin E, and protein. This powerful combination can help you feel full all morning long! Two tablespoons of peanut butter has 7 grams of protein, 2 grams of fiber, and 1.9 mg of vitamin E (almost 13% of the RDA). Plus, chia seeds are a great source of fiber, omega-3 fatty acids, and protein.

Try overnight oats with different combinations of flavors. You can also add cacao nibs or mini chocolate chips for a twist on these peanut butter oats. Enjoy!


Peanut Butter Overnight Oats

Ingredients

  • 1/2 cup + 2 tbsp unsweetened almond milk
  • 1 tbsp organic peanut butter
  • 1/2 tsp PB2
  • 1 scoop vanilla protein powder
  • 1 tbsp chia seeds
  • 1/2 tbsp agave
  • 1/4 cup oats

Directions

In a mason jar, whisk together almond milk and peanut butter until well combined. Add PB2, vanilla protein powder, chia seeds, and agave. Stir to combine. Add oats and mix well. Place oats in refrigerator overnight for a delicious, easy morning breakfast.

Number of servings: 1 | Serving size: 1 cup
Calories: 380, total fat: 13 g, total carbohydrates: 43 g, dietary fiber: 8 g, sugars: 26 g, protein: 25 g

DSC_0652

What is your favorite flavor of overnight oats? Tell me below!

Raquel

 

Perfect Pudding Cookies

The holidays are made for baking. Cookie swaps and holiday party treats are a weekly (maybe daily) occurrence. I love these cookies because they can be festive for any holiday or party. Change up the M&M colors or the add ins. You can do chocolate chips, peanut butter chips, white chocolate chips, oats, raisins, the possibilities are endless! Keep the add ins to one cup and this cookie dough will be good to go.

In terms of nutrition, chocolate has antioxidants and generally makes people happy. Plus there’s some protein in there from the peanut butter. Ta da!


Perfect Pudding Cookies

Ingredients

  • 1 1/2 cups all purpose flourimage1
  • 1 box (3.4oz) vanilla pudding
  • 1 tsp baking soda
  • 1 stick of butter, softened
  • 1/2 cup peanut butter
  • 2/3 cup brown sugar
  • 1/2 cup granulated sugar
  • 2 eggs
  • 2 tsp vanilla
  • 1 cup mini festive M&Ms

Directions

Preheat oven to 350 degrees F. In a medium bowl, combine flour, baking soda, and pudding. In the bowl of a stand mixer with a paddle attachment, cream together the softened butter, peanut, butter, brown sugar, and granulated sugar. Once fluffy, add the eggs and vanilla. Slowly add in the flour mixture about half a cup at a time on low speed until fully incorporated. Add M&Ms and stir into cookie dough with a spoon or spatula so they don’t get crushed. Line a large cookie sheet with parchment paper. Roll dough into eight large cookies or 12 smaller cookies. Cookies should be about 1-2 inches apart. Press them down a bit to form a flatter cookie shape. Bake for 10-12 minutes at 350 degrees F.

Number of servings: 8 | Serving size: 1 cookie
Calories: 347, total fat: 13 g, total carbohydrates: 66 g, dietary fiber: 1 g, sugars: 33 g, protein: 7 g

image2

What is your favorite holiday cookie? Tell me below!

Raquel

Cacao Espresso Smoothie

DSC_0319Have you heard of cacao nibs? These little nuggets are crumbles of whole cacao beans. Basically, they are little bits of pure chocolate. They are filled with antioxidants, vitamins, minerals, and fiber. Cacao fruit grows in tropical regions such as Peru.

One teaspoon of these nibs provides 20 calories and 9 mg of magnesium. This mineral helps maintain muscle and nerve function, regulate blood glucose levels and the production of energy and protein, and supports our immune system. Plus, one ounce of cacao nibs has 9 grams of fiber. Cacao nibs are slightly bitter, but just picture super dark chocolate in tiny bites. Adding them to this smoothie with espresso and coffee just seemed like the perfect combination! This is a great smoothie to wake up with.


Cacao Espresso Smoothie

IngredientsDSC_0312

  • 1 frozen banana
  • 2 teaspoons espresso powder
  • 1/2 cup unsweetened almond milk
  • 1/2 cup brewed coffee, chilled
  • 1 tbsp cacao nibs
  • 1/2 scoop chocolate protein powder
  • Handful of ice

Directions

Add all ingredients to a blender and give it a whirl! Top with extra cacao nibs.

Note: I love keeping Starbucks Iced Coffee in my refrigerator for mornings when I’m running late and it’s perfect to use in this smoothie.

Number of servings: 2 | Serving size: 1 cup
Calories: 120, total fat: 3 g, total carbohydrates: 18.6 g, dietary fiber: 4.4 g, sugars 9.8 g,
protein: 4 g

DSC_0305

This smoothie is my favorite on a lazy Saturday morning. What’s your favorite weekend smoothie? Tell me below!

Raquel