Siggi’s Triple Cream Lemon Almond Pudding

I searched all of Philadelphia for Siggi’s new Triple Cream yogurt with no luck. Then I went to visit my parents and finally had success! Of course I was not disappointed at all. I decided I needed a little dessert this weekend so here’s what I threw together. It’s slightly sweet with just enough lemon. Creating new recipes with my favorite products is so much fun!

This yogurt has only 8 grams of sugar and has 9 grams of protein. It’s ridiculously thick and creamy. Plus these ingredients are too good: Pasteurized Whole Milk, Pasteurized Cream, Cane Sugar, Lemons, Fruit Pectin, Live Active Cultures. I challenge you to find and try this new yogurt! P.S. This is not sponsored I just love my Siggi’s!


Siggi’s Triple Cream Lemon Almond Pudding

Ingredients

  • 3/4 cup coconut sugar
  • 1/3 cup oat flour
  • 1/4 tsp salt
  • 3 eggs, separated
  • 2 tbsp unsalted butter, melted
  • 1/2 cup almond milk
  • 1 container Siggi’s Triple Cream Lemon yogurt
  • Juice 1 lemon
  • 1/2 tsp almond extract
  • 2 tbsp sliced almonds

Directions

Preheat oven to 350 degrees F. Spray a small baking dish with nonstick spray. In a small bowl whisk together sugar, flour and salt. In a large bowel whisk together egg yolks, butter, milk, yogurt, lemon juice and almond extract. Stir dry mixture into wet ingredients. In the bowl of an electric mixer beat the egg whites until they form stiff peaks. Fold egg whites into the lemon pudding mixture gently. Add batter to baking dish and bake for 30 minutes until the top is set. The center should still be soft. Sprinkle with sliced almonds before serving.

Number of servings: 8 | Serving size: 1/2 cup pudding
Calories: 187, total fat: 7 g, total carbohydrates: 27 g, dietary fiber: 1 g, sugars: 15 g, protein: 5 g

Have you tried the Siggi’s Triple Cream yet? Tell me below!

Raquel

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

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

Cheesy Chicken & Spinach Meatballs

I love a good party appetizer that is not only tasty, but provides me with some protein as well. These chicken meatballs satisfy any craving for cheese and also provide 30 grams of protein per serving! I had to sneak a little spinach in there just for good measure. The homemade tomato sauce makes enough to have extra on the side for dipping. Ground chicken is a nice alternative to ground beef. These meatballs would also be good with ground turkey. Enjoy these at your next holiday party!


Cheesy Chicken & Spinach Meatballs with Homemade Tomato Sauce

Ingredients

  • 1 (28 ounce) can crushed tomatoesmeatballs-1
  • 1/2 yellow onion, diced
  • 2 cloves garlic, minced
  • 1 tbsp tomato paste
  • 2 tbsp Italian seasoning
  • 1.5 lbs ground chicken
  • 3 ounces baby spinach, chopped and wilted
  • 1/3 cup whole wheat bread crumbs
  • 1/2 cup freshly grated Parmesan
  • 1/2 cup shredded mozzarella
  • 1 egg, lightly beaten
  • 2 tbsp olive oil
  • Salt and pepper

Directions

In a medium pot, saute onion and garlic until translucent. Add crushed tomatoes, tomato paste, Italian seasoning and a pinch of salt and pepper. Simmer for 10 minutes until sauce thickens and remove from heat. Meanwhile, in a large bowl combine ground chicken, spinach, bread crumbs, 1/4 cup Parmesan, egg and a pinch of salt and pepper. In a skillet heat olive oil. Preheat oven to 400 degrees F. Form ground chicken mixture into balls (should make about 18 small meatballs) and brown in the skillet on all sides. In a baking dish, add a layer of tomato sauce on the bottom. Place browned meatballs in the dish and cover with additional sauce, 1/4 cup Parmesan and mozzarella. Bake meatballs until they are cooked through and the cheese is browned and bubbly – about 15 minutes. Enjoy with additional tomato sauce.

Number of servings: 6 | Serving size: 3 meatballs
Calories: 354, total fat: 19 g, total carbohydrates: 16 g, dietary fiber: 4 g, sugars: 6 g, protein: 30 g

meatballs-2

What is your favorite protein-filled appetizer? Tell me below!

Raquel

Vanilla Latte Candied Almonds

Almonds are one of my favorite grab and go snacks. I can keep some in my car, in my purse and have a baggie ready to go in the kitchen. A quarter cup of almonds provides you with 214 calories, 8 g protein, 19 g fat and 4 g fiber. They are full of that healthy unsaturated fat found in nuts. Almonds are also packed with biotin, vitamin E, and manganese. This little holiday twist on almonds will give you a little change and a snack to look forward to! These are also the perfect gift for coworkers or any foodie who likes to snack. Stick em in a mason jar with a bow on top and you’re good to go.

almonds-2


Vanilla Latte Candied Almonds

Ingredients

  • 1 lb raw almondsalmonds-4
  • 1 egg white
  • 2 tsp vanilla extract
  • 1/2 cup light brown sugar
  • 1 tsp ground cinnamon
  • 1/4 tsp salt
  • 2 tbsp espresso powder

Directions

Preheat oven to 250 degrees F. In a large bowl, whisk egg white until it becomes frothy. Add vanilla extract and continue to whisk. In a separate bowl, combine brown sugar, cinnamon, salt and espresso powder. Add almonds to egg white mixture and toss to coat. Next add the sugar mixture and stir to combine. On a baking sheet lined with foil, spread coated almonds evenly in one layer. Bake for 1 hour stirring every 15 minutes. Let cool before eating!

Number of servings: 16 | Serving size: 1/4 cup almonds
Calories: 235, total fat: 19 g, total carbohydrates: 9 g, dietary fiber: 4 g, sugars: 4 g, protein: 9 g

almonds-1

What is your favorite type of nut during the holiday season? 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

Alternative Flours and How to Use Them

With so many allergy friendly recipes floating around you’ve probably seen some that use alternative flours. They aren’t ingredients to be afraid of, but they definitely bake differently than traditional all-purpose flour. If you are not gluten free or disinterested in alternative flours I recommend using whole wheat flour to bump up the nutrition with one simple exchange!

alternative-flours

My Top 6 Alternative Flours

  1. Almond flour – Almond flour is made of blanched almond that are ground into a meal (you may see it labeled as almond meal). Because it’s made from almonds this flour is high in protein, healthy fats and vitamin E. This is a great alternative for bread crumbs and it works well in baked good such as brownies, banana bread and pound cake.
  2. Coconut flour – Coconut flour is made from dried coconut meat that is ground into a flour. Coconut is high in fat and fiber so the flour is as well. This type of flour has a slightly sweet taste and works well in baked goods that are dense. It should be used in combination with other flours and ingredients that help recipes rise, such as eggs.
  3. Oat flour – Oats are gluten free if they are labeled as such. Oat flour is made from ground oats. The bonus to this flour is that you can make it at home from regular old oats! If you’re in a pinch this will work just fine in most recipes. Grind oats in a food processor until it forms a fine powder.
  4. Buckwheat flour – Buckwheat is also gluten free even though it contains the word “wheat.” Buckwheat seeds are ground to make buckwheat flour. This flour has a slightly nutty flavor and it is rich in fiber, calcium and protein. Use this flour in recipes that do not need to rise, such as pancakes and cookies.
  5. Chickpea flour – Chickpea flour (gram flour) is made from ground garbanzo beans (chickpeas). This flour is commonly used in Middle Eastern and Indian cuisine. It does taste like chickpeas so it is great to use in chocolate baked goods and pizza crust. You can even use it to make a super easy hummus. It should be combined with other flours in recipes that need to rise. This flour is high in fiber.
  6. Quinoa flour – Quinoa flour is made from ground quinoa seeds. Quinoa is a complete protein meaning it contains all of the essential amino acids. This is another type of flour that you can make at home! Quinoa flour should be combined with other flours in most recipes.

P.S. Ground flaxseed is one of my favorite things to add to baked goods, salads and other meals to add fiber, protein and omega-3 fatty acids.

Raquel

Breakfast Habits to Keep

Breakfast should start your day off on the right foot. Making good choices at breakfast can help sustain your healthy lifestyle and keep you on the right track. Plus, don’t forget about your daily coffee. You breakfast and totally make or break your day! My breakfast habits are hard to break and I hope you can make these your habits too. Try my Quinoa Breakfast Oats, Easy Egg Bake or check out my other breakfast recips for new breakfast ideas!

DSC_0389

5 Breakfast Habits to Keep

  1. Actually eat breakfast. Don’t skip the opportunity to kickstart your metabolism and add all sorts of nutrients to your day! Set some time aside to make a quick breakfast or have some options ready to go.
  2. Make breakfast at home. Props to your for eating breakfast. Now the challenge is making sure to make it yourself! Grabbing breakfast out on the go can pack in extra sugar, too much fat and not enough nutrients.
  3. Add extra protein. Don’t settle for boring cereal or a granola bar. Add some eggs, milk, breakfast meat or protein packed grains to keep you feeling full until lunch. Even protein powder or yogurt in a smoothie will give you an extra boost.
  4. Incorporate fruits and veggies. A side of fruit or veggies can sometimes be hard to add at breakfast, but get creative! You want all the extra fiber they provide. Berries, bananas, citrus fruit and tropical fruit are good with waffles, pancakes and yogurt. Fresh tomatoes, mushrooms, broccoli, etc. are great with eggs. Plus avocado on the side adds healthy fats.
  5. Make your coffee smart. Don’t overload your coffee with sugar and fat. Lattes, flavored coffees and mixed coffee drinks will pack on the calories. Aim for low fat milk or milk alternative and a sugar substitute or limited sugar for a healthier option.

Raquel