I had this idea inspired by Batata Cafe, located a town over from me (a vegan-friendly place that has lots of good-tasting options! I had something like this years ago, I don’t know if they still serve it for breakfast.)
If you need a power breakfast to start your day off right, this is honestly the perfect way to go.
Very simple ingredients:
- 1 Multigrain wrap (not whole-wheat, they don’t taste as good in my opinion)
- 1 tbsp. peanut butter (natural)
- about 1/4 c. granola (I used pumpkin flaxseed granola from “Nature’s Path”)
- 1 whole banana
Lay out your wrap on a plate, and spread the tablespoon of peanut butter onto half of the wrap. Pour the granola on top of the peanut butter. Chop the banana, and lay the pieces evenly on top of the granola. Roll up and enjoy!
You get your whole grains, protein, high-profile fats (ie. omega-3s), and fruit all in one quick shot… and it’s SO good. Peanut butter and banana are one of the best flavor combinations, hands down… and with this you get an extra crunch.
Serving: 1/2 Cup
55 Calories, 9g Protein, 0g Fat, 7g Carbs
- 1 Cup Plain Chobani Yogurt
- 1 Tbsp Sugar Free White Chocolate Pudding Mix
- 2 Packets Truvia
- 1/2 Tsp Vanilla Extract
100 CALORIE MOIST CHOCOLATE CUPCAKES
adapted from Vegan Cupcakes Take Over the World
- 1 cup nonfat or low fat milk, dairy or nondairy
- 1 teaspoon apple cider vinegar
- 1 cup all purpose flour –OR- whole wheat pastry flour
- 1/3 cup unsweetened cocoa powder
- 3/4 teaspoon baking soda
- 1/2 teaspoon baking powder
- 1/4 teaspoon salt
- 3/4 cup packed light brown sugar
- 1/2 cup unsweetened apple sauce
- 1 teaspoon vanilla extract
Preheat the oven to 350 degrees F. Line a standard 12 cup muffin tin with paper liners. Spritz them lightly with nonstick cooking spray.
In a small bowl, stir together milk and vinegar. Set aside.
In a medium bowl, whisk flour, cocoa powder, baking soda, baking powder and salt. Set aside.
In a large bowl, combine brown sugar, applesauce, and vanilla. Pour in the now curdled milk and mix all ingredients well.
Stir in dry ingredients until just combined. The batter will be thin and wet, similar to a runny pancake batter. Divide it evenly among the prepared muffin cups. Bake for about 18 minutes, until a toothpick inserted in the center of one comes out clean. Let cool for 10 minutes on a wire rack before removing to cool completely.
Nutrition for 1 cupcake (unfrosted):
Calories: 108.7, Fat: 0.6g, Cholesterol: 1mg, Sodium: 15.4mg, Carb: 29.7g, Fiber: 1.2g, Sugars: 20.5g, Protein 2.2g
This is the most nutritious-and-healthy-while-still-being-tasty Carrot cake ever!!
- 3 ripe bananas (I prefer cavendish)
- 2 carrots, grated
- 10 dates, finely chopped
- 2 eggs
- 1 tsp vanilla extract
- 1/4 cup sultanas
- Juice of one orangeDry
- 1 cup almond meal
- 1/2 cup quinoa flakes or meal
- 1/2 cup oatmeal
- 2 tbs flaxmeal
- 1 tsp ground cinnamon
- 1 tsp sea salt
- 1 tsp baking powder
- 1/2 tsp bicarb soda
- 1/3 cup walnuts, roughly chopped
- 250g light cream cheese
- 2-3 tbs maple syrup
Soak the sultanas in the orange juice for 30 minutes.
Preheat the oven to 170 degrees celcius.
In a large bowl combine all the dry ingredients except for the walnuts.
Drain the sultanas from the orange juice, and add them into a medium sized bowl with the remainder of the wet ingredients. Combine the wet ingredients and add them to the bowl of of ingredients. Finally, fold in the walnuts.
Lightly grease a cake tin and line the bottom of it with baking paper. Pour the batter in, and if you intend to ice it smooth the top over.
Place in the oven and bake for 45 minutes.
After you’re happy with the skewer test remove the cake from the tin and allow it to cool on a wire rack for 30 minutes if you intend to ice it.
For the icing mix the cream cheese together with the maple until it’s smooth, then layer it over the top of the cake.
I love this cake! It’s guilt free and you can substitute the oatmeal and quinoa flakes for any form of flour you have on hand, or for more almond meal if you want a gluten free or more paleo-friendly option.
Skinny Chunky Monkey Cookies Recipe:
(Makes 30 cookies)Ingredients:
3 ripe bananas
2 cups old-fashioned oats
1/4 cup creamy peanut butter
1/4 cup unsweetened cocoa powder
1/3 cup unsweetened applesauce
1 tsp. vanilla extract
Preheat oven to 350°F. Mash bananas in a large bowl, then stir in remaining ingredients. Let batter stand for approximately 20 minutes, then drop by teaspoonfuls onto ungreased cookie sheet. Bake 10-12 minutes.
Cool completely, then place cookies in a freezer bag. Seal, label, and freeze.
Nutritional Information (per cookie):
47 calories; 7.5 g carbs; 1.6 g fat; 1.5 g protein; 1.3 g fiber; 1 WW PointsPlus
JAMIE EASON’S Low-Carb Apple Cinnamon Protein Bars Recipe
Makes 16 squares
1 square = 64 calories, 2.4 g fat, 4 g carbs, 8 g protein
- 4 scoops vanilla whey protein powder
- 1/2 cup almond meal/flour
- 2 tsp baking powder
- 1/4 tsp salt
- 2 tsp cinnamon
- 1/4 tsp nutmeg
- 1/4 tsp allspice
- 3 egg whites
- 1/4 cup stevia (raw) or Xylitol (increase carb count by 1g)
- 1/2 cup fat-free cottage cheese
- 1 tsp vanilla extract
- 1 medium apple - grated (large holes)
Spray an 8-by-8 inch Pyrex dish with non-stick spray. Preheat oven to 350 degrees. In a large bowl, combine protein powder, almond meal, baking powder, salt, cinnamon, nutmeg and allspice. Whisk together and set aside.
In a smaller bowl, combine egg whites, no-cal sweetener, cottage cheese and vanilla. Whisk until well incorporated and then add the wet ingredients to the dry and mix again.
Fold in grated apple and mix until combined.
Pour batter into the prepared dish and bake at 350 degrees for 25 minutes.
- 1 small 170g tub of 0% Total Greek yogurt
- 2 tbsp of quark (or cottage cheese)
- 1 tbsp of coconut flour
- 1/4 cup of mulberries (or any other dried berry)
- 2 fresh organic eggs
- 1/4 cup of vanilla whey
- Blend ingredients together.
- Add 1 cup of fresh blackberries.
- Mix berries in with fork/spoon instead of blending.
- Pour the mix into your mold/s.
- Bake at 170º C (340º F) for about 35 minutes.
- Take them out, let them cool, eat them.
Nutritional Profile (per mini cheesecake, makes 9)
- Calories: 58.7
- Fat: 1.6g
- Carbs: 4.4g
- Protein: 6.5g
Recipe via ProteinPow
Oatmeal is one of my favorite foods to have at breakfast, dinner, lunch, and snack! I could eat oatmeal all day, but only because it’s so diverse. You can make it sweet or savory! There are endless ways to eat your oatmeal! Here are a few of my favorite! A lot of these recipes I made a few smart…
- 2 ounces of pre-cooked shredded chicken
- ½ cup of steamed broccoli, chopped up
- 1/3 cup of part skim shredded mozzarella cheese
- 1 whole grain tortilla
- 2 tbsp plain, no fat Greek yogurt
- 1 tsp red pepper sauce
Combine Greek yogurt with hot sauce and set aside.
Heat chicken and broccoli in a large non-stick pan over medium heat. Once heated through remove from the pan and place in a medium bowl.
Toss chicken and broccoli with salt, pepper and garlic powder and then set aside.
Place tortilla in the hot pan and allow to heat through on one side. Flip the tortilla and sprinkle half of the cheese over one half of the tortilla. Top cheese with broccoli and chicken and then sprinkle the rest of the cheese over the top.
Using a spatula fold the tortilla over on to itself (into a half moon) and top with something heavy (ie. A weighted pan or my personal favorite, a teakettle). Allow to cook for a minute or two OR until the bottom lightly browed. Flip the tortilla and cook for another minute or two on the opposite side.
Remove Quesadilla from the pan and allow to cool for a minute or so before cutting into wedges. Top with spicy yogurt and Enjoy!!
Calories: 390; Total Fat: 13.6g; Saturated Fat: 6.2; Cholesterol: 74mg; Sodium: 451mg; Carbohydrate: 29.1; Dietary Fiber: 6.1; Sugars: 1.7; Protein: 36