Home-made protein bars are easy, quick, healthy, and save you money! These protein bars taste like a banana split and make a great on-the-go snack.
Recipe
Mix all the ingredients (except the chocolate chips and sprinkles) together in a high speed blender until well mixed.
Press into a container, adding in chocolate chips or sprinkles if you wish. Store in the fridge and cut into squares or bars for a handy and healthy snack.
Makes 4-5 servings.
Ingredients
- 2 scoops vanilla whey protein powder
- 1 banana
- 2 tbsp almond butter
- 2 tbsp coconut flour
- 1/4 cup oatmeal
- 1 tsp vanilla extract
- 3 twists sea salt
- 1 tsp powdered stevia
- chocoloate chips
- sprinkles
*Measurements are not exact. The amount of each ingredient will vary slightly depending on the size of banana and type of protein powder used.
I created this recipe for my little sister, Katie, and her love for peanut butter cups!
These peanut butter cups make an irresistible treat that contains healthy fat and lots of protein. It's great for people who are bulking and need to get in extra calories. It also works really well as a convenient snack to bring on long hikes or trips. Or, if you just want a healthier alternative to a traditional peanut butter cup, you can make these treats in any size you want.
I never measure ingredients when I make these, so the below list contains estimates. You can't really go wrong with this recipe, and you can alter it to your preference as you go. The base filling can be used in many different ways, as shown by the picture.
Recipe
Microwave the chocolate chips with a splash of milk, stirring very often so that you do not burn the chocolate. You want the chocolate to be a pliable texture so that you can use your hands to mould it to a silicone container. Once you have moulded the chocolate to the bottom and sides of the container you chose, put it in the freezer to set while you make the peanut butter filling. Save some of the chocolate for the top of the peanut butter cup.
In a large bowl, mix together the peanut butter and chocolate protein powder. You can melt the peanut butter in the microwave if you wish, which will make it easier to mix. You can add more or less protein powder to get the ratio you prefer. The mixture will be too crumbly if you add too much protein powder. To keep the texture soft, add in the protein powder slowly. Next, add in honey to your taste preference.
Squish the filing into the chocolate cup, and then add more chocolate to make the top. Sprinkle the top with sea salt and/or hemp seed hearts, and place back in the freezer to set. Once the cups have set, you can peel off the silicone cup.
This recipe makes approximately 4 large cups.
Store the peanut butter cups in the freezer or fridge.
Ingredients
Nutrition Information (for entire recipe)
This is the approximate nutrition information for the filling. It does not include the chocolate coating.
- Calories: 1860
- Fat: 129g
- Carbs: 102g
- Protein: 118g
Nutrition Information (for 1/4 of recipe)
This is the approximate nutrition information for the filling. It does not include the chocolate coating.
- Calories: 465
- Fat: 32g
- Carbs: 25.5g
- Protein: 29.5g
This cookie dough makes a delicious, quick, and healthy snack. It's a great way to get in extra protein and really hits the spot when you want something gooey and sweet. Chickpeas are amazing!
Cookie dough is my classic flavour, but you can also change around this basic recipe to make other variations.
Recipe
Mix all the ingredients (except the chocolate chips) together in a high speed blender until very smooth. Only use as much almond milk as you need for the blender to run, in order to keep the dough thick. When smooth, add in the chocolate chips and mix by hand.
Enjoy this cookie dough on it's own, as a dip, cooked into brownies/squares/cookies, as an icing, or heated up in the microwave.
Store in the fridge.
Ingredients
- 4 scoops vanilla whey protein powder
- One 19 oz can of chickpeas (drained and rinsed)
- 1/4 cup almond milk (or more if you need to)
- 1/2 cup raisins
- 1/4 cup peanut butter
- 1 tbsp coconut oil
- 1.5 tsp baking powder
- 2 tsp vanilla extract
- stevia to taste (about 25 liquid drops or 1 tsp powdered)
- 4 twists sea salt
- chocolate chips
Here's my own signature chilli recipe! It's a great hearty meal packed with vegetables and protein, and so much flavour.
My husband and I have perfected this recipe over the years by experimenting with combinations. We learned how to make chilli from our parents and then created our own version through experimenting with flavours.
You can make this in a crock pot or on the stove in a large pot. Mix up the vegetables and spices for your own spin if you would like!
Recipe
Chop up all the vegetables. Drain and rinse the beans. Cook the ground beef with some garlic and pepper. You can add as much ground beef as you would like. Either store these ingredients in the fridge for easy prep in the morning, or toss them right into your crock pot. Put the tomatoes with their juice in the pot, and the tomato sauce. Add all the spices, and give the pot a stir. Set the crock pot on high for about 5 hours or on low for about 8 hours if you want to have it cook while you are at work. If you are cooking on the stove, set the heat to low-medium and keep an eye on it. It will need to cook for a few hours. Stir the pot periodically.
Basically, just throw all of the ingredients below into a pot and cook.
Ingredients
- 3 different coloured bell peppers, diced
- 12 stalks of celery, diced (about 2 1/2 cups)
- 1 white onion, chopped
- ground beef seasoned with garlic and pepper
- 2 large cans of diced tomatoes (800mL)
- 1 can of tomato sauce (400mL)
- 1 can of mixed beans (540mL)
- 1 can of chickpeas (540mL)
- 2 tbsp minced garlic
- 1 tbsp Italian spice
- 5 twists sea salt
- 10 twists pepper
- sprinkle of crushed chilli peppers
- a few shots of Frank's RedHot Original Cayenne Pepper Sauce
- 1 tsp stevia
Here's a healthy spin on traditional gingerbread cake. You can enjoy the warm spices of the season without having to ruin your healthy eating plans. Bring this cake to your holiday party to surprise your friends and family. They will not believe that something this tasty contains no flour, sugar, questionable ingredients, and is only around 50 calories a serving!
Recipe
Preheat the oven to 350 degrees. Put all the ingredients (except the pumpkin seeds and chocolate chips) into a high speed blender and mix until smooth. Pour into a pan that is lightly greased with coconut oil. Sprinkle chocolate chips and/or pumpkin seeds on top if you wish.
Place in a large rectangular pan that is lightly greased with coconut oil. Bake for about 25 minutes. Bake longer if you want a firmer cake, and shorter for an even creamier, softer cake. For a softer cake, take it out of the oven when only the edges of the cake are starting to firm and crack, and the middle is still pudding-like.
Store in the fridge. Enjoy this cake cold, room temperature, or heated up.
Ingredients
- 2 sweet apples, chopped
- 1 cup of oats
- 3 scoops of vanilla whey protein powder or cinnamon swirl whey protein powder
- 1 1/2 cup pumpkin puree
- 1 cup of plain Greek yogurt
- 1 egg
- 1 tbsp coconut oil
- 1-2 tsp powdered stevia or 20-30 liquid stevia drops
- 2 teaspoons vanilla extract
- 1 teaspoon baking soda
- 5 twists sea salt
- 1/2 tbsp - 1 tbsp fresh grated ginger
- 1 tsp cinnamon
- 1/4 tsp nutmeg
- chocolate chips (optional)
- roasted pumpkin seeds (optional)
Nutrition Information
Whole Recipe
Here's the nutrition information for the whole recipe, not including pumpkin seeds or chocolate chips:
- Calories: 1275.5
- Fat: 22.9g
- Carbohydrates: 121.5g
- Protein: 144.3g
24 Servings
Here's the nutrition information when divided into 24 servings, not including pumpkin seeds or chocolate chips:
- Calories: 53
- Fat: 0.95g
- Carbohydrates: 5.1g
- Protein: 6g
12 Servings
Here's the nutrition information when divided into 12 servings, not including pumpkin seeds or chocolate chips:
- Calories: 106
- Fat: 1.9g
- Carbohydrates: 10.1g
- Protein: 12g