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!
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
In a large bowl add oatmeal, almond meal, protein powder, cinnamon and peanut butter. Stir all ingredients together.
Add in the honey and mix again. *you might need to add more peanut butter if batter gets too dry*
Roll into 1 inch balls and place on cookie tray lined with parchment paper.
Let them freeze for 20-30 minutes then transfer to Ziploc bag.
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!
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
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).
This is kind of an odd recipe to share but I’m going through a culinary nutrition training course right now and I am stumbling on some really great ideas. This might sound like a “too much work” project but I ASSURE YOU it is very easy to throw together and makes a ton. They make a great snack and are perfect for salads. Frankly, I’m a bit addicted to them so hopefully, you will give this a try and see for yourself! The original recipe is from Pioneer Woman (I love her!) but adapted by me without all the sugar for your eating pleasure.
3 pounds carrots peeled and cut into coins
1/4 white onion, sliced
2 cups water
2 cups apple cider vinegar
1 teaspoon whole yellow mustard seeds
1 teaspoon celery seeds or celery salt
1 teaspoon whole coriander seeds
1 teaspoon turmeric
1/2 teaspoon minced ginger
1/2 teaspoon sea salt
2 tsp coconut sugar
1-2 tsp cayenne pepper (optional but I like spicy)
In a medium-sized saucepan halfway filled with water, bring to a boil. Add carrot coins and cook for 3-5 minutes and drain, transferring to a deep ceramic or glass bowl. Add in sliced onions.
In the same saucepan combine 2 cups water, vinegar, coconut sugar, seeds and spices, and stir together, bringing to a boil. Turn the heat down to low and simmer for 5 minutes, stirring a couple times to keep it combined. Carefully pour pickling mixture over the carrot and onions. Leave on the counter and let it cool to room temperature. Once cooled, spoon carrots into jars or glass containers and top with liquid so it’s just covering the carrots. Seal and refrigerate.
These are the perfect pre-workout or recovery snack. Good healthy carbohydrates, no refined sugar or wheat, and healthy fats and a little protein. The original recipe I used claimed it made 9 muffins, my attempt yielded about 7. These freeze and reheat well for on the go breakfast and they are simple to make as far as muffins go. Put everything in a blender and then bake. You could make this into a mini loaf too if you wanted to!
1/4 cup almond butter
2 extra ripe medium bananas
2 tbsp honey (raw preferably)
1/2 cup rolled oats
1/4 cup almond meal
2 tbsp ground flaxseed
1 tsp vanilla extract
1/2 tsp baking soda
1/2 tsp cinnamon
1/4 tsp nutmeg
Preheat oven to 375F and prepare a muffin pan by spraying 7 cavities with cooking spray. Set aside. Add all ingredients to a blender and blend on high until oats are broken down and batter is smooth and creamy. You will probably have to pulse it at first to get it going. Spoon batter into muffin pan, filling each muffin hole until it is about 3/4 of the way full. Bake for 10-12 minutes or until they start to look golden and a toothpick inserted into the center comes out clean. Cool in pan for about 5-10 minutes before removing gently. These freeze well and reheat in a few seconds but will also keep in an airtight container for a week. Makes about 7.
Nutrition Info: Calories: 166, Carb 16g, Fat 9g, Protein 6g