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

High Protein Pantry Foods

Your pantry is vital to sticking to a healthy diet. Aside from keeping all your flavor enhancers (herbs, spices, etc.), your cooking oils and grains, your pantry can keep plenty of high protein foods! Many people automatically think of animal meats when talking about protein, however there are plenty more to choose from. These high protein pantry foods are always in my pantry! I also restock and make sure I incorporate these into my weekly meals.

The Best High Protein Pantry Foods

  • Lentils – Lentils are legumes that can be dried or canned. They contain about 23 grams of protein per half cup! You can cook these as a side dish, use them as a base for a buddha bowl or toss them in with a salad.
  • Beans – Beans come in a large variety such as black beans, chickpeas, kidney beans, cannellini beans, etc. They contain about 22 grams of protein per half cup. You can use beans similar to how you use lentils.
  • Nuts and nut butters – Nuts and almond or peanut butter are great high protein snack items. Not to mention they contain plenty of healthy fats. Nuts contain between 4-12 grams of protein per quarter cup. Nut butters contain about 5-8 grams of protein per two tablespoons.
  • Quinoa – Quinoa is an ancient grain that is a great replacement for pasta and rice. It contains about 12 grams of protein per half cup. Bonus: quinoa is a complete protein meaning it contains all of the essential amino acids! This is a great protein food for vegetarians.
  • Canned tuna – Canned tuna is one my favorite pantry items. It is so easy to use and great for quick lunches. One can of tuna contains about 41 grams of protein! You can make an easy tuna salad with Greek yogurt, celery, lemon and salt and pepper.
  • Protein powder – Protein powder may not be the most ideal way to get protein, but it’s a must in my pantry. It’s a great addition to smoothies. There are so many options to choose from that range in protein content. Whey protein is highest in protein, but vegan or plant-based protein powders are great as well. My favorite is Perfect Fit!

Raquel

*Nutrition facts obtained from the National Nutrient Database.

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

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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

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What is your favorite holiday cookie? Tell me below!

Raquel

Three Things

threethings10-9

1. A new study says it’s gotten harder to lose weight. An adult in 2006 had a higher BMI than that of an adult in 1988 with the same diet and activity level. Weight loss is really more complex than just energy in versus energy out. Some factors affecting weight loss noted in the study include amount of sleep, stress , exposure to certain chemicals, prescription drug use, and use of artificial sweeteners. Weight loss is still possible with all these factors aside. Don’t forget a friendly dietitian is always available to help! {Washington Post}

2. Caffeinated peanut butter? What? Yes. One tablespoon of this peanut butter has the same amount of caffeine as one cup of coffee. The caffeine comes from green coffee extract that is added to the peanut butter. I don’t know about you, but I’ll stick with my regular, natural peanut butter and a plain old cup of coffee! {Today}

3. Halloween is right around the corner and candy is now on every shelf. Thanks to Buzzfeed the ‘Try and Guess What Halloween Candies These Were Before We Smashed Them’ quiz was created. I scored 9 out of 13. Not bad. Don’t forget that it’s okay to indulge a bit now and then. Just don’t make it a habit! {Buzzfeed}

Raquel