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

Birthday Cake Protein Bites

I knew I would be back with more protein bites sooner or later! They’re one of my favorite things to meal prep on a Sunday. Simple to make and a great snack to take to work. These are sweetened naturally with dates. Dates can be eaten fresh, but are generally used dried. There are many different types of dates with one of the most popular varieties being Medjool dates. One date contains about 66 calories, 2 grams of fiber (soluble and insoluble), tons of potassium, vitamin A, and is equivalent to one serving of carbohydrates. Dates are going to be making an appearance in any recipe I make similar to this one! You can’t go wrong with a protein bite recipe like this.


Birthday Cake Protein Bites

Ingredients

  • 6 pitted dried dates
  • 1/2 cup oat flour
  • 2 scoops vanilla protein powder
  • 1/4 cup creamy cashew butter
  • 1/4 tsp butter extract
  • 1/4 tsp almond extract
  • 1/4 tsp vanilla extract
  • 1 tbsp rainbow sprinkles

Directions

Soak dates in hot water for 10-15 minutes. Reserve water. Add all ingredients to a food processor and blend until smooth. You should add 3-4 tbsp of reserved water to the mixture while blending. Roll dough into small balls (should get about 12) and roll in additional sprinkles. Store in the refrigerator.

Number of servings: 4 | Serving size: 3 bites
Calories: 282, total fat: 12 g, total carbohydrates: 33 g, dietary fiber: 4 g, sugars: 9 g, protein: 13 g

What is your favorite snack made with protein powder? Tell me below!

Raquel

Wild Blueberry Power Smoothie

Wild blueberries are different than regular cultivated berries. They have a much more intense flavor that is tart and sweet. These flavors are perfect for a sweet smoothie! Wild blueberries have twice the antioxidant capacity than cultivated berries. Plus they are packed with manganese and fiber and have less sugar than cultivated berries. Frozen wild blueberries are incredibly easy to use and are great in many baking recipes or used to top yogurt, pancakes, waffles, etc. Look for wild blueberries at your favorite grocery store there are many brands including store brand wild blueberries.

*Sponsored post


Wild Blueberry Power Smoothie

Ingredients

  • 1/2 cup frozen wild blueberries
  • 1/4 cup frozen mango
  • Handful frozen spinach or kale
  • 1 tbsp chia seeds
  • 1 scoop unsweetened protein powder
  • 1 cup coconut milk

Directions

Add all ingredients to a blender (I like to add the milk last) and blend until smooth!

Number of servings: 2 | Serving size: 1 cup smoothie
Calories: 132, total fat: 4 g, total carbohydrates: 14 g, dietary fiber: 6 g, sugars: 8 g, protein: 10 g

What is you favorite way to enjoy wild blueberries? Tell me below!

Raquel

By posting this recipe I am entering a recipe contest sponsored by Wild Blueberries and am eligible to win prizes associated with the contest. I was not compensated for my time.

Energizing Green Morning Smoothie

Green smoothies can be packed with sugar or be a refreshing healthy treat. I love freezing leftover kale and spinach to use in smoothies. This smoothie packs in the vitamin C perfect for fighting off those winter colds. If you know Sincerely Nourished then you know I love my Perfect Fit protein, but I decided to go with Natural Citizen for this smoothie! It’s a plant-based organic protein powder made with hemp protein, brown rice protein, pea protein and sacha inchi protein. I’m currently obsessed with their Organic Energy blend. This is not a sponsored post – I just love the stuff!


Energizing Green Morning Smoothie

Ingredients

  • 1 1/2 cups frozen kale
  • 1 1/2 cup frozen spinach
  • 1/2 orange, peeled
  • 1/2 tsp fresh ginger
  • 1/2 tsp ground cinnamon
  • 1 scoop Natural Citizen Organic Protein
  • 1 cup unsweetened almond milk
  • 1 tsp agave
  • Handful of ice

Directions

Add all ingredients to a blender (I like to add the milk last) and blend until smooth!

Number of servings: 1 | Serving size: 1 smoothie
Calories: 231, total fat: 5 g, total carbohydrates: 39 g, dietary fiber: 6 g, sugars: 8 g, protein: 28 g

What is your favorite morning smoothie? 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.

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

Coconut Date Power Bites

These little bites pack in the protein! Not only are they a healthy post workout snack or afternoon pick me up, but they’re sweetened naturally and could be a light breakfast on the go. Dates are my favorite natural sweetener. They can be eaten fresh, but are generally used dried. There are many different types of dates with one of the most popular varieties being Medjool dates. One date contains about 66 calories, 2 grams of fiber (soluble and insoluble), tons of potassium, vitamin A, and is equivalent to one serving of carbohydrates. Dates are a great sweet binder for recipes similar to these. They can also be stuffed as a delicious appetizer!


Coconut Date Power Bites

Ingredientscoconut-balls-1

  • 6 pitted dried dates
  • 1 cup rolled oats
  • 2 scoops vanilla protein powder
  • 2 tbsp creamy cashew butter
  • 1/2 tbsp honey
  • 2 tbsp chia seeds
  • 1 tbsp ground flaxseed
  • 1/2 cup unsweetened shredded coconut

Directions

Soak dates in hot water for 10-15 minutes. Reserve water. Add all ingredients to a food processor and blend until smooth. You should add 3-4 tbsp of reserved water to the mixture while blending. Roll dough into small balls (should get about 18) and roll in additional coconut. Store in the refrigerator.

Number of servings: 6 | Serving size: 3 bites
Calories: 270, total fat: 12 g, total carbohydrates: 35 g, dietary fiber: 8 g, sugars: 18 g, protein 10 g

coconut-balls-3

Want to see more recipes like this? Tell me below!

Raquel

Creamy Avocado Smoothie

This avocado smoothie features coconut water. It’s a great hydrating smoothie for these hot summer days. Coconut water is found in young green coconuts before it matures and is replaced with coconut meat. It is great to drink plain after a long, sweaty workout because it has electrolytes like sodium, potassium, magnesium and phosphorous. It also has carbohydrates that can help you recover after exercising. I like coconut water in the smoothie because it gives it a nice tropical flavor and pairs well with mango and mint. I know you may be thinking avocado in a smoothie is weird, but I promise it makes the creamiest and most refreshing smoothie! Plus I threw a bit of Siggi’s into this recipe!


Creamy Avocado Smoothie

IngredientsDSC_1224

  • 1/2 ripe avocado
  • 1 cup coconut water
  • 1/2 cup frozen mango
  • 1/4 cup plain Siggi’s
  • 1 scoop vanilla protein powder
  • 1 tbsp fresh mint
  • 1 tbsp agave
  • Squeeze lime juice

Directions

Add all ingredients to a blender (I like to add the coconut water last) and blend until smooth!

Number of servings: 1 | Serving size: 1 smoothie
Calories: 343, total fat: 14 g, total carbohydrates: 50 g, dietary fiber: 10 g, sugars: 36 g, total protein: 23 g

DSC_1205

What’s your go to way to use coconut water? 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

threethings4-1

1. A very small number of adults meet criteria for a “healthy lifestyle.” Surprise! Or not. According to 2003-2006 National Health and Nutrition Examination Survey data, 97.3% of the study group did not meet the criteria. They used four markers to determine if one lead a healthy lifestyle. These were a balanced diet, being active, meeting criteria for body fat percentage, and whether or not people smoke. I do believe that this number has likely gotten better over time as more and more people are realizing how important it is to live a healthy lifestyle. Plus, there are more dietitians available than ever to help adults achieve a balanced diet! You can even work with me.

2. Common nutrition myths are everywhere. I know I’ve posted about this before, but here is another article to debunk more myths. “Shop the perimeter” is actually something I think can be helpful while grocery shopping. Yes, there is “unhealthy” food at the perimeter, but that’s where you’ll find all your fresh ingredients and the center aisles can be good for bulk items such as whole wheat foods, grains, and legumes. “Avoid all white food” is targeted more towards white flour and white potatoes as opposed to garlic, onions, and bananas. So keep this “myth” in mind when it comes to breads, pastas, potatoes, and baked goods!  “Late night eating” is something you should try to avoid, but if you are hungry before bed eat something high in fiber and protein and low in fat and sugar.

3. Do you use protein powder after the gym? I do! While it is possible to get plenty of protein throughout the day through protein-rich foods, a protein shake after the gym can be beneficial. Find a protein powder that has 15-20 grams of protein per scoop (that’s all you need) and find a brand you trust with ingredients that you know. I like to mix mine with skim milk. If you’re not into protein powder find a snack that is a good combination on carbohydrates and protein for recovery such as an apple and peanut butter or Greek yogurt and berries. You are in charge of your post-workout recovery so choose what works best for you.

Raquel