Tuesday, October 21, 2008


Now this was a delicious dinner!

Chicken breast cooked in a pan with a bit of coconut oil. Topped with fresh salsa.

Saturday, October 18, 2008

Pumpkin Cranberry Oat Bars

Can you tell it's fall? I am all about the pumpkin now! Lucky this recipe turned out good on the first try - don't even think I need to change anything! These are dense and filling, very portable.

Pumpkin Cranberry Oat Bars

28 grams of protein powder
1/2 cup canned pumpkin
2 eggs
1/2 cup lowfat yogurt (any kind but fruit - I happened to have vanilla on hand)
2 tsp pumpkin pie spice
1/2 cup brown sugar
2 1/2 cups of rolled oats
40 grams of Craisins (or dried cranberries).

Preheat oven to 350. Line a 9x9 pan with parchment paper. This will really make it easier to get these out, trust me.

In a bowl, mix together the protein powder, pumpkin, eggs, yogurt, spices, brown sugar with a mixer. You want to make sure the protein powder is really well incorporated and the mixture is smooth. Chop the Craisins smaller and add to the mix. Then stir in the oats.
Press the mixture evenly into the 9x9 pan and bake for 35 minutes. These won't really get brown, they will just firm up - so don't over bake. Remove from the pan right away and cut into 9 squares. It's much easier to cut these when warm.
Store in the fridge.

Stats with my ingredients:
Per bar: 157 calories, 3 grams fat, 27 grams carbs, 3 grams fiber, 8 grams protein, 54 grams sodium.

Monday, October 13, 2008

1 minute almond/pumpkin muffin

Ready for yet another 1 minute muffin?

This one I did with the almond meal, as per the below post - but replaced the oil with pumpkin.

1/4 cup almond meal
1 egg
1 tbsp pumpkin
1/2 tsp baking powder
1 tsp sugar
1 tsp pumpkin pie spice

Mix all ingredients together. Microwave in a small bowl or silicone muffin cup (large size) for 80 seconds.

Super moist and delicious. Definitely different than those made with flax meal.

Tuesday, October 7, 2008

1 minute almond muffin

Another spin on the 1 minute muffin. This one is a little fattier than I like to eat, but very tasty. Might try the pumpkin in place of the oil in this one as well.

1/4 cup almond meal
1 egg
1.5 tsp oil
1/2 tsp baking powder
1 tsp sugar
ground nutmeg to taste

Mix all ingredients together. Microwave in a small bowl or silicone muffin cup (large size) for 80 seconds.

This looks a little like a corn muffin, and has a yummy flavor. A bit eggy, but good. Would also be yummy with some cocoa powder added, or almond extract!

Sunday, October 5, 2008

Pumpkin Protein Muffins

These are really yummy! Obviously they take longer than the 1 minute muffin, but they have lower calories and are even more moist.

Please note that I do not use artificial sweeteners, so you could certainly sub that if you wish.

For 6 muffins:

3/4 cup oats - grind in a food processor.
1/4 cup brown sugar
2 scoops (2oz) protein powder of your choice
1 1/4 tsp baking powder
1 tbsp pumpkin pie spice

Mix these together and then add:

1 whole egg (or 2 egg whites)
1/2 cup canned pumpkin (plain)
1/2 cup milk

Mix and divide equally into 6 muffin tins. Silicone liners are best, as paper liners won't come off the muffins!!
Bake at 350 for 25-30 minutes.