Food to keep you fit, lean, healthy and on track.

Snickerdoodle Protein Recovery Bites

A great recipe from our last Crunch n’ Brunch event featuring recipes from all our trainers.  Our Success Coach, Kari, brought in these tasty cinnamon protein bites and everyone enjoyed.  Stay tuned for the rest of the recipes brought to our Brunch workout in the coming weeks!

Ingredients:

  • 1/2 cup, almond meal
  • 1 scoop (30g) vanilla protein powder (or  Quest Cinnamon Crunch powder and omit the cinnamon)
  • 1 tbsp cinnamon
  • ¾ cup, plain oatmeal
  • 3 tbsp chia seeds
  • 5 tbsp peanut butter
  • 2 tbsp raw honey

Directions:

  1. In a large bowl add oatmeal, almond meal, protein powder, cinnamon and peanut butter. Stir all ingredients together.
  2. Add in the honey and mix again. *you might need to add more peanut butter if batter gets too dry*
  3. Roll into 1 inch balls and place on cookie tray lined with parchment paper.
  4. Let them freeze for 20-30 minutes then transfer to Ziploc bag.
  5. Keep in freezer or fridge for up to 6 weeks.

Prep Ahead Egg Casserole

Ingredients:

  • 1 tablespoon coconut oil for roasting
  • 1 cup diced sweet potatoes (about 1 medium) OR 1 can black beans, drained
  • 1 medium onion, halved and cut into thin slices
  • 1 lb pork, turkey or chicken breakfast sausage
  • 2 cups spinach, chopped (fresh)
  • 1/2 cup sun dried tomatoes
  • 12 eggs
  • 1/2 teaspoon salt
  • 1/2 teaspoon garlic powder
  • Freshly ground pepper, to taste
  • Dash of cayenne pepper
 Directions:
  • Preheat oven to 400 degrees. Roast onions and sweet potatoes until tender, 20-25 minutes.
  • While that’s roasting, heat a nonstick skillet over medium-high heat and add sausage. Stir  until browned, remove from skillet and place on a plate lined with paper towels to drain.
  • In a bowl, whisk eggs with salt, garlic powder and fresh black pepper.
  • Grease a 9×13 pan and place sweet potato mixture (if using beans here is where they get added), sun dried tomatoes, and sausage in it. Top with chopped spinach. Pour eggs over and gently stir to combine.
  • Bake at 400 for about 20-25 minutes or until eggs are set in the middle. Keep an eye on it so it doesn’t over cook.
  • Let cool and then slice into 8 squares.

Whole 30 compliant!

No-Bake Chocolate Peanut Butter Protein Bites

A client asked me for snack ideas so I asked my colleague Ruthie to share with me her protein snack bite recipe.  I’m including that recipe under this one for reference.  I had a friend ask me what to substitute oatmeal for in these kinds of recipes and it got my wheels churning.  Here is what I came up with and they are really delicious.  Bonus, these are also grain free, gluten free and dairy free. Enjoy!

Ingredients:

  • 3/4 cup + 2 tablespoons natural peanut butter (almond butter will work too)
  • 1/4 cup raw honey or maple syrup
  • 3 scoops of protein powder (96 grams) – I used vanilla but any will work
  • 4 teaspoons water
  • 1 teaspoon vanilla extract
  • 2/3 cup almond flour
  • 3 tablespoons cacao powder
  • 3 tablespoons mini semi-sweet / dark chocolate chips OR cacao nibs
  • 2 tablespoons chia seeds
  • a pinch of salt

Directions:

Combine all ingredients in a bowl until well incorporated.  If it feels too crumbly add a teeny bit of water.  Too wet, add a bit more protein powder.  Roll into balls with about a spoonful of dough and place in a parchment lined container.  Store in the fridge for up to a week (they won’t last that long).

Ruthie’s fave: Protein Chia Seed Balls via Camp Makery!

 

Korean Style Grilled Chicken

Ingredients:

  • 2 chicken breasts, cut lengthwise
  • 1/4 cup liquid aminos or low sodium soy sauce
  • 1/4 cup minced apples, mashed with a fork
  • 1/4 cup finely diced onion
  • 1 tbsp sesame oil
  • 1 tbsp coconut sugar
  • 1 tsp grated fresh ginger
  • 2 cloves garlic, minced
  • 1 tsp red pepper flakes
  • 1 tsp sesame seeds
  • green onion and lime for garnish

Directions:

  1. Pound chicken breasts with a meat mallet until 1/2 inch in thickness.  You can use plastic wrap or a ziplock bag to accomplish this task.
  2. In a glass bowl combine liquid aminos or soy sauce, apples, onion, sesame oil, coconut sugar, ginger, garlic, red pepper flakes, and sesame seeds.  Whisk until combined and scoop out about 1/4 cup of the mixture to set aside.
  3. Marinate chicken in the mixture bowl, turning to coat, and let marinate for 1 hour.
  4. Using a grill pan or an actual grill on medium heat, lay chicken flat and let cook for 3 minutes then flip.
  5. Pour the 1.4 cup of marinade you saved on cooking chicken after you turn it and cook for another 3-4 minutes.
  6. Top with green onions and a squeeze of lime juice.
  7. Goes great with brown rice, quinoa, veggies or salad.

Makes 4 servings. Recipe adapted from SkinnyTaste.com

 

Honey Dijon Pork Chops

Ingredients:

  • 4 boneless pork chops 
  • 2 cloves garlic, minced
  • 1/4 cup apple cider vinegar
  • 2 tbsp wholegrain Dijon mustard
  • 2 tbsp raw honey
  • ⅓ cup plain greek yogurt
  • Minced fresh rosemary for garnish

Directions:

  1. Season pork chops on both sides with salt and pepper.
  2. Heat a large skillet (cast iron if you’ve got it) on medium heat and add 1-2 tsp olive oil to coat the bottom of the pan.
  3. Add garlic and stir around the pan for 1 minute.
  4. Lay pork chops in the skillet and cook for 5-7 minutes each side, or until browned and cooked through.
  5. Remove pork and set aside on a plate.
  6. Pour cider vinegar into pan and scrape up the cooked bits off the bottom of the skillet. Let the cider simmer for about 1 minute, add mustard and stir in yogurt.
  7. Cook sauce, stirring for a few minutes, then pour over pork chops and serve hot.