Recipe: Smoothie bowl

I won’t lie, whenever I see smoothie bowls online I am always envious because they also look delicious and perfectly put together. I don’t know about you, but fruit doesn’t keep me very full so it’s something I typically pair with something else. I may have berries in my oats or a banana with my protein shake. I top yogurt with fruit and nuts sometimes. But on it’s own I could eat a ton of fruit and not be full for long.

However, since  March we’ve been consuming a ridiculous amount of fruit that has led to the purchase of large bags of frozen mixed fruit. It lasts longer than fresh fruit and it’s perfect for in yogurt and smoothies. I do buy fresh, don’t get me wrong, I LOVE crisp fruit, but honestly guys, read the labels. Frozen fruit is just as nutritionally dense as fresh and you can find bags that have NO additives, which makes it a pretty economic choice when some fruits aren’t in season.

What brought me to this recipe is the search for a snack while lunch was cooking. For me this was an appetizer to baked chicken. I was running low on veggies and was trying to figure out a carb to have with lunch. I then realized that I could just have lunch in parts and call it a meal.

What You’ll Need

  • 1 cup of frozen fruit
  • 1/4 cup of milk or milk alternative
  • 1-2 tablespoons of protein powder
  • Optional toppings: nuts, seeds, granola, shredded coconut, chocolate chips, more fruit

Directions

1. In a food processor, grind/chop 1 cup of frozen fruit for a few minutes. You’re going to want to pulse the fruit as it start to chop. I used mixed fruit from Dole that I got a sale a few weeks ago.

*Using a few fruits gives a good base of flavor and textured. You could combine bananas, strawberries, blueberries, etc. if you don’t have a pre-bought bag.

2. Add a 1/4 cup of milk or milk alternative to the chopped fruit. I used almond milk. After blending in milk, consistency should be thick like frozen yogurt.

3. Add 1-2 tablespoons of whey casein protein powder. I added 1 tablespoon, which is about 1/4 scoop of protein powder. The more protein you add, the thicker it’ll be and you may need to add a little more milk. If you’re using whey isolate it may not be as thick as whey casein blend. If you’re using a vegan or plant based protein, I’m unsure how thickness will be impacted.

4. Transfer fruit base to a bowl and level out.

5. Optional: Top with your favorite toppings. The fruit base will have a lot of flavor so you can eat it on its own or you can jazz it up with toppings.

* Be mindful of you’re toppings and what they add nutritionally and calorically. This base is a moderate carbohydrates base with 5-12g of protein depending on how much protein and brand (1 or 2 tablespoons) you added. Nuts/seeds/nut butter will add fat and some protein; fruit will add more carbs; coconut will add fat and carbs, etc.

Estimate nutrition for my specific base: 1f | 18c | 7p

With toppings: 9f | 30c | 9p

 

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Protein Chocolate Cupcakes

Admittedly I stole this idea from my friend Sarah when I saw her IG post. I did add 1 ingredient – protein. 

The original recipe is 1 can of pumpkin, not pumpkin pie filling, but just pumpkin and 1 box of desired cake mix. This alone with a low fat, solid carb snack. They’re super moist and really guilt free, without frosting. 

My addition, was 2 scoops of Cellucor’s Cookies and Cream Whey protein. I figured the carbs were great, but you can never go wrong with a little protein. After mixing all the ingredients together, I used a quarter cup measuring cup for even cakes. I was able to get 15 even cupcakes. 

  

For the future, I might add a third scoop of protein and a little water to balance the consistency. I believe I could get 16 cakes with that. 

I used olive oil cooking spray for the baking pan so j wouldn’t have to amuse baking papers. I baked the cakes at 350 degrees for about 5-7 minutes. My oven runs hot so k really have to baby baked goods so they don’t dry out and over cook. 

These were fantastic! You can’t taste the pumpkin at all and I paired a similarly tasting protein to cake mix, so you couldn’t taste it either! 

    

The macros were solid with the added protein! Like fit girls dream. 

Calories: 129

Fat: 1.9g

Carbs: 23.8g

Protein: 5.1gEdit

I had one as an afternoon snack yesterday, and tonight I’m pair one with chocolate peanut butter arctic Zero and PB2. I mean a sundae that’s guilt-free? That’s my kind of Saturday night treat! 

Do you have any treats that you’ve changed up to make healthier? What were some successes? Any failures?

❤️ Cristina  

Recipe: Flourless Chocolate chip and Peanut butter Muffins

I eat breakfast every morning and when my boyfriend visits, I try to make breakfast a little interesting. While I’m prepping breakfasts can be boring, but we manage to spice them up from time to time. Over Christmas, I was surfing Pinterest looking for ideas when I decided to see if there were any recipes that were lower carb and higher protein. I came across a pin for Flourless Peanut Butter Mini Blender Muffins.

The recipe was pretty easy and was made in a blender! You can’t go wrong when a recipe is that easy. I did change up the recipe a little bit, but not too much.

First, since I’m in prep I weigh everything, that includes the banana in this recipe. I also used Nuts ‘N More Toffee Crunch protein peanut butter instead of regular peanut butter. Lastly, I counted out the chocolate chips used in each muffin.  Everything else was exactly the same as the recipe I found. I got 6 perfect muffins out of this batch.

Each muffin was 1/4 cup of  batter and the macros were:

Calories: 217

Fat: 10.8g

Carbs: 20.2g

Fiber: 4.3g

Protein: 10.9g

What I learned from this recipe is that it’s ok to use a hand mixer. A lot of my peanut butter fell to the bottom of the blender and I had to hand mix it in. That was a pain. These were super tasty and great to have with my egg whites. They make a good snack during the day too.

These made the boy pretty darn happy and anything that he also likes makes it easier for me to get through prep without extra cooking :]

Do you have a muffin recipe that you “go to” or like to change up sometimes?

 

❤ Cristina