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August 31, 2011

Bagel Spreads

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For the past week and a half, I've had a bagel for breakfast.  But not just any bagel, a 100% whole wheat bagel, smothered in natural peanut butter (with no sugar, salt or oil added).  I paired the peanut butter with honey but ran out after a couple days and replaced it with pure maple syrup (which is delicious, by the way!).  After a week, though, I felt I was having a little too much sugar, so I made the classic PB&J for the next few days...


It can never get old.  I love bread and I love peanut butter!  It's a great combination, taste-wise and health-wise--of course the two are delicious, but on the nutrition side of it, the proteins in whole wheat flour and the proteins in peanut butter are incomplete:  they lack certain amino acids to be complete proteins: proteins that assist in muscle growth and repair in the human body.  A bagel by itself cannot build muscle, and eating peanut butter by the spoonfuls sure won't do repair anything (hint hint: your muscles or your bad day)

Although I could probably eat PB&Js every morning for the rest of my life, it's good to switch things up a bit. But what bagel spreads were available?

Butter... completely out of the question, I hope you never see me in one of my "anti-butter" debates!

Cream Cheese... also a no-no.  Full-fat versions are high in bad saturated fats and cholesterol.

Savory Spreads... ehh, savory food doesn't excite me until dinner.

Hmmm...
Yeah, that'll do.

Oh!  That too!

Peanut Butter & Maple Bagel Spread:  [high-protein, vegan*]
(makes 1 generous serving)
    2 tbs Natural Peanut Butter (no sugar/salt/oil added)
    2 tbs Pure Maple Syrup
    2 tbs Whey Protein Concentrate* (you can probably use any protein powder, but I've never tried it yet)

Directions:
1. Simply put all the ingredients into a bowl and stir!

*Vegans, use your favorite vegan protein powder (I like Sun Warrior brown rice protein)

Optional Add-Ins:
  -Chocolate
  -Raisins
  -Celery? (I don't like ants on a log, but lots of people love it!)

Note:  I made this at nighttime in preparation for breakfast the next day (I stored the spread in a Tupperware container and refrigerated overnight), which may have made the taste more even and the texture a little smoother.  I recommend doing the same!


Berries n' Cream Bagel Spread:  [fat free, sugar free, high protein, vegan]
(makes 2-3 generous servings)
    2 tbs 100% Fruit Spread (I used Raspberry Jam)
    3 tbs Dried Nonfat Milk or Dried Soymilk
    1-2 Strawberries, diced small
    3-5 drops Stevia Extract (to taste)

Directions:
1. Put the ingredients into a small bowl and mix with a fork

Optional Add-Ins:
1-2 tbs Dried Cranberries, chopped (sweetened juice Apple Juice, sold at Whole Foods)
1-2 tbs more of the Jam (to taste)
Raspberries

Notes:  1) I also made this at nighttime and refrigerated overnight, which may have effected the taste and texture.  2) I've made this twice, both with two different outcomes (both delicious, though):  one was thicker (as pictured above), and the other was a little thinner and more spreadable (but a little bit more messy).  It may have been the strawberries' moisture level, or maybe the dried milk is temperamental, similar to flour.  So, just adjust according to your taste and preference!

- - -

The Peanut Butter & Maple Spread was thick, similar to cream cheese, but tastier, healthier, and very high protein.  The bagel had 10g of protein, the peanut butter, 7g, and the whey had 8g, all adding up to 25g of protein!  The Berries n' Cream Spread has a little less protein (9g), but is healthy all the same.  It was sweet and berry-licious, much better than store-bought strawberry cream cheese if you ask me :)

I like how the Peanut Butter & Maple spread is low-glycemic, and I love how the Berries n' Cream spread is fat free.  So if you did happen to spoon peanut butter out of the jar recently, I guess this could be makeup for it  ;)  Both are healthy and delicious!

These spreads are also portable!  Just scoop it into an airtight container and bring to school, work, or wherever you go on the run.  If you make a big batch, just cover and refrigerate!

Enjoy!

-Jess

August 29, 2011

Green Monster #5

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Oh my goodness!  I have been so busy with school that I have completely neglected poor Chockohlawtay  :(

Well, not completely.  I have been testing out (quite a few) recipes so far this school year--no, I'm not the typical college student who parties every weekend!  I'd rather make some yummy goodies for my dorm roomies and for you (virtually, though).  Sadly, only 1 of 4 trials actually turned out well).  Here is a preview!

Maple Cinnamon Krispy Treats
     My Peanut Butter Krispy Treats were a huge hit, along with my Coconut Krispy Treats w/ Dark Chocolate Drizzle!  So I wanted to prepare for Fall/Winter with these Maple Cinnamon Krispy Treats.  Unfortunately, I haven't gotten around to buying all the ingredients I was able to have at home, in my dorm.  So, I used whey protein concentrate (unflavored) rather than the vanilla protein powder I put in my smoothies.  For some reason, these treats had a strange aftertaste.  I also read that pure maple syrup is supposed to be refrigerated because of a type of mold that can grow on the surface (I hope my syrup didn't go bad!).  I also used grade B maple syrup, so it wasn't as sweet as I had hoped.  Still needs work, but I loved the maple cinnamon icing!

Maple Cupcakes
     Mmmm... these were delicious!  So sweet, so moist, and so maple-y!  Unfortunately, my hope of it becoming a cupcake was shattered when it cooled and had taken on the role as "muffin."  They were amazing, however, I may have lost my recipe.....

Peanut Butter Protein Bars w/ Chocolate Topping
     Did I ever tell you guys to NOT bake in a hurry?  You feel too rushed, you forget an ingredient, and it turns out sloppy (well, it does for me, anyway).  The peanut butter layer was supposed to be firm instead of gooey, similar to the Peanut Butter Protein Balls you all loved so much.  But instead, I felt the need to make something on a time crunch!  I dumped all the whey protein concentrate I had into the bowl with peanut butter, and realized, "Oh no! It's still gooey!"  So, I looked around my room for anything to thicken the peanut butter filling, but there was no dried milk or protein powder to be found.  I decided to blend some oats and make it an energy bar, but still, that was not enough to thicken the vast amount of peanut butter.  I gave up, spread the peanut butter in a brownie pan, and poured the melted chocolate overtop.
     Don't get me wrong, these were great.  But they left you smacking your lips from the peanut butter sticking to the roof of your mouth!  Later that night, I saw something in an unchecked shelf.  Yup, it was protein powder.

Marzipan
     These were... okay.  Instead of using powdered sugar, I used dried nonfat milk--they both have a similar consistency and color, so I thought it would be okay.  Unfortunately, the dried milk needs less water than powdered sugar does, so it was quite squishy and felt like Play-Doh.  I didn't put enough almond extract in, so it didn't have that recognizable taste of marzipan...  but this will be fixed soon!

*gasp!*   finally, the successful recipe:


Green Monster #5
     I was going to go running the day I made this smoothie, so I knew I needed more carbs and calories than usual.  What better way to jumpstart your morning than a healthy, delicious green smoothie?  The oats provided a nice creamy texture, and the peach jam added a lot of (natural) sweetness, rather than a bunch of useless sugar.  I loved how thick it was... I love milkshakes (used to, rather, now that I don't eat store-bought, fatty and sugar-loaded ice cream), so anything close to it is perfect for me!


Green Monster #5:  [low fat, high fiber/protein, GF, vegan]
(serves two)
    1/4 cup Old Fashioned Rolled Oats (GF if you like)
    1 cup Unsweetened Applesauce
    3 tbs 100% Fruit Peach Spread
    2 handfuls Baby Spinach
    2 large Bananas
    1 large Peach, pitted
    1 scoop Vanilla Protein Powder
    4-8 drops Stevia Extract (optional)

Directions:
1. Put the oatmeal and applesauce into a bowl and microwave for 30 seconds to a minute
2. Put the oatmeal mixture and the rest of the ingredients into a blender and puree until there are no spinach chunks (if you like a thinner smoothie, add in some juice... I like super thick smoothies so this was perfect!)

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     One week of school down!  Only four months to go!  It sounds like a short period of time, but all the walking to class, homework, projects and exams make it feel like 4 months has turned into 4 years.  I am excited for it though, even though I know how easy it is to get "burnt out."  I had that feeling at the end of my first semester in freshman year.  I realized that catching senioritis wouldn't get me anywhere in this world.  We are not in college to slack, but to work and give our all.

     To be successful in a tough environment, you need to "let go" in the proper ways.  Many college students resort to partying, which puts a lot of unneeded stress on your body, and junk-food-bingeing, which is just another push toward a downward spiral of depression, and procrastination.  I saw this (quite a bit actually) last year.  People get into the routine of going out on Friday and Saturday nights.  And then other people get into the habit of sitting on their bed eating Pringles and watching seven episodes of their favorite TV show (to procrastinate or to "let go").

     I'm not going to lie, it is easy to fall into traps such as partying, unhealthy eating and procrastination.  So I have a couple tips for the stressed ones out there:

1)  When you drudge into your dreaded 8am class (or work setting), cranky, hungry and tired...
       -Put a big smile on your face!  It instantly makes the situation seem better, and might make you feel that today will be a good day.  One thing that will always make you look forward to class, is coming prepared and proud of your work.  You don't lose anything by giving too much effort into an assignment, but you do lose something if you give too little effort.
       -If you are not in the mood to work, don't categorize your assignment as just another task on the to-do list.  This will make you want to complete it even less than before.  I'm pretty sure that if I put shopping on my to-do list, I'd avoid it like the plague (and I love shopping!).  To get "into the zone," go to the bathroom and freshen up, maybe even wash your face.  I find it helpful to have my room and workspace completely clean (like, 100% clean).  If a sweater is draping off my bed, it has to be put away.  When you work, nothing should be distracting.
       -If you're tired, sleep.  It's simple.  The work you do when you are tired is not your best work.  One time last year, I was getting extremely tired around 8pm, but I had a 10-page paper to finish!  I wasn't able to pay attention--I was reading the same paragraph over and over and it wasn't getting me anywhere.  So, I went to bed... but I did set my alarm for 3am (yes, AM!).  Even though I woke up early, once I freshened up and had breakfast (and maybe a coffee slipped in there somewhere), it felt like I had woken up at 7am.  I was able to concentrate and I was actually productive... oh, and I finished my essay!
       -If you know you have an early day the next day (like an 8am class or workday), make it your mission to go to bed earlier than usual (don't procrastinate sleeping!).  But, if you didn't go to bed early simply wake up 5-10 minutes earlier (yes, earlier) and make a coffee with a balanced, satisfying breakfast (with healthy fats, fiber and protein).  Maybe even do some jumping jacks.  Do some push ups.  Blast your favorite upbeat song and dance around with your hairbrush.  Just get the blood flowing!  If you have time, make some easy scrambled eggs (my favorite recipe: 1 whole egg and 3 egg whites.  Top with 1 cup of black beans and a sliced avocado.  I sometimes put cayenne pepper (only a dash or two) on the egg while they cook and a pinch of salt over the black beans.)  If you don't have time, grab a bar (my favorite bars: Simply Bars in peanut butter and chocolate, Active Greens Bar, and if I am working out that day, a Clif Builder's Bar in chocolate mint).  Never leave the dorm (or house) without breakfast.

2.  "Let go" the right way
       -The first semester of my freshman year, I thought "letting go" meant TV, food, and hanging out.  This actually stressed me out even more because I wasn't accomplishing anything.  My second semester, I discovered healthy baking and the campus gym.  Directing energy into something good and uplifting is much better than toward the computer or TV screen you see every day anyways.  It is the change in environment that help separate work from free-time.  Being in the kitchen rather than the library or my desk was surprisingly therapeutic.  The treadmill allowed me to "run off" my stress and the Boot Camp classes let me "punch away" my frustrations.  Last semester, after almost every exam, I went to the gym.  Not only do you de-stress, you increase your fitness level while feeling accomplished.  In the beginning of my freshman year, I couldn't run (6mph) any longer than .3 of a mile (that is so embarrassing!), but now I can run (6.3mph) for 1.5 miles!  So find a healthy way to let go that works for you.  Baking and exercising works for me!  If you tend to turn to food, think about what foods you generally go to:  fats? carbs?
       If you said fats, then make a meal with avocado, dark chocolate, coconut or nuts.  Maybe make my Dark Chocolate Coconut Cake or Peanut Butter Protein Balls!  Don't turn to ice cream and candy bars (they are a waste of money and are severely nutrient deficient.  I cannot think of one single benefit of frozen desserts, candy bars, chips, etc... as they are generally made with hydrogenated fats, refined sugars, and the cheapest ingredients a manufacturer can get their hands on)
       If you said carbs, then first, before anything, grab a fruit.  Bananas have plenty of carbohydrates, vitamins and fiber, but any other fruit would be good if you don't like bananas.  Then bake some healthy delicious Coconut Krispy Treats or Lemon Pound Cake with this White Icing.

-Jess

August 20, 2011

Coffee Creamer #1

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Never once in my life, have I ever looked forward to school.  I was the type of student who would always leave their homework on the desk and papers on the printer.  I never remembered the test dates and didn't even attempt studying.  I was the type of girl who doodled on their empty notebooks and tried to come up with excuses to escape any form of work...  because giving effort made me uncomfortable and I hated leaving my comfort zone.  The thought of "giving my all" made me so afraid of failing at whatever I was going to try, that I always took the easy route, knowing beforehand that I was sure to fail.


Looking back now, I don't know what I was so afraid of.  I wasted so much time thinking about failing from trying, that I didn't even get a chance to see if I was going to succeed!  It was just insanity--I was doing the same thing over and over again and expecting different results.

I really think that baking has helped me realize this "insanity."  It would be insane to bake the same failed recipe twice and expect different results.  And, it would also be insane to be unprepared for school and expect good grades.  I mean, if I were to bake my Banana Bread no.7 seven times in a row without changing the ingredients, something would seriously be wrong with me.  Fortunately, I realized this my senior year in high school to my freshman year of college.  In those years, I wasn't allowed to forget.  I wasn't able to leave my homework on my desk.  I couldn't consciously procrastinate because I knew I would do some serious damage to my grades.

My failures made me stronger.  My experience made me wiser.

And, to commemorate this much-too-late realization, I am making a healthy coffee creamer replacement for you Coffee-Mate users as preparation for the future year: getting up early and going to bed late.  And who could do this without coffee???  :)


Coffee Creamer #1:
(serves one)
  1 tbs Dried Nonfat Milk
  1 tbs Milk of choice (skim milk, soymilk, almond milk...)
  1 tbs Sweetener (like erythritol, Truvia...)
  4-7 drops Stevia Extract (or to taste)
  1 cup HOT Coffee (I used Starbucks VIA)

Directions:
1. Scoop the dried milk into your empty coffee cup/mug.
2. Whisk in the milk, sugar and stevia drops with a fork (spoons tend to gather the dried milk and clump up) until dissolved and thick. Feel free to double/triple the recipe! I do because I like my coffee more beige than black, but you might because if you drink a Venti-size, you'll probably need more creamer ;)
2. Pour hot coffee in cup/mug, stir and enjoy!

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Now, onto my college move-in experience this year!  Okay so, it's my sophomore year now...  Woohoo!  I made it passed freshman year (and the freshman-15)!


And I'm still loving Arizona.  Can you see all the cacti going up the mountain? (Yes, "cacti" is correct... and so is "cactuses" - How strange is the English language?)  Anyways, I have found dozens of other college student bakers out there who have the same troubles as me:

     1)  Spending money wisely
     2)  Finding space in our tiny dorms

I definitely learned last year that space is sparse and organization is crucial. That is why I have found the best solutions EVER!!

     1. Over-the-Door Hangers


     2. Jars:  They are square and remove any extra and unnecessary packaging... plus, they fit a lot more than you think!

Flours, Oats, Grapeseed Oil

Chocolate, Date Sugar, Coconut Oil, Coconut Flakes, Coconut Butter

Pumpkin, Gelatin, Coconut Sugar, Brown Rice Syrup, Chia Seeds

Soymilk, Sucanat, Cacao Powder, Green Tea (loose-leaf)

My Clif-Bar "Cookie Jar," Luna Protein Bar, Odwalla Superfood Bar,
Molasses, Raspberry Jam Spread (100% fruit), Pure Maple Syrup

     3. Stacking Storage, Vertically

Yes, those are drawers!

I'm a typical girl...

and a typical college student  :)

     4. Removable Wall Hooks:  These are super helpful for hanging bags and other things and to free up floor space.

     5. Food Deliveries

          Many grocery stores do this, actually (sadly, Whole Foods doesn't). If you do this, you will save a lot of $$$. For example, a CLIF Builder's Bar is $1.87 at my grocery store, while here on campus, it is $2.87! That is a whole dollar... tsk tsk.  But people always ask me, "Doesn't shipping cost a lot?" Well, it does in fact, but only if you don't look around for coupons! Shipping can cost up to $17, so I clicked on the "special deals" links on the website, looked for sales, etc... My local grocery store allows its customers to buy 5 items off of a given list to get delivery free! Just the other day, I purchased 5 flats of water and got a deliveryman to carry it (and all of my other groceries) for me... hehe... oh, and by doing this, I saved $133.35 just on water! This is the outrageous part, because it's true: one flat of water (24 bottles) costs $3.33 at my grocery store, while an individual water bottle from a campus vending machine costs $1.25. If I bought 120 bottles total, I paid $16.65 at Safeway, rather than $150.00 on campus. True story. I don't think I'll be getting a meal plan next year...

*gasp*

This is my dedication to eating healthy and staying sane in college--yes, it is possible!--by staying healthy, my energy levels are up (not to mention, constant!), I'm friendly (instead of hungry and cranky), and I'm less likely to binge on Oreos because of my body's nutrient-deprivation. If I replaced all my meals with Snickers bars, chocolate milkshakes and frozen mac n' cheese, I wouldn't absorb any vitamins or minerals, but I would definitely absorb those calories!)

Now that my room is in order, I better be ready for the first day of classes starting this Monday.  This is definitely the first time in my life where I have actually looked forward to school.

Here are some pics of the beautiful AZ:

You can see mountains everywhere you look  :)

August 12, 2011

Marshmallowy Coconut Krispy Treats

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If I were forced to choose the tastiest food combination ever--one more flavorful than apples + cinnamon, one more tempting than chocolate + caramel, and one more lip-smacking than peanut butter + jelly . . .

it would have to be coconut + chocolate


FATE:  the reason why these Coconut Krispy Treats came to be


Coconut...

and Dark Chocolate

You can't go wrong with that combination, now can you?

No, you can't.


These bars (and I don't know why or how) tasted very similar to the real Rice Krispy Treats... like, mysteriously similar.  I don't know how to explain it, but it definitely has something to do with the coconut butter.  And it's amazing.  It tasted like real marshmallows were hiding somewhere!

My father said that this was the best thing he's ever eaten, and he is a serious foodie!  My whole family loved it.  I should make it for my dorm roomies when school starts  :)

These reminded me of my childhood where--along with chocolate--I was totally obsessed with Rice Krispy Treats.


In the first bite, you get a soft, yet crunchy, bar.  Sweet and delicious.  Your tastebuds sense hints of marshmallow, but in a few seconds they will realize that it is coconut.  As you continue to chew, you taste the rich, chocolate flavor from the glaze.  Soon, the treat is no more and you grab another one.


Coconut Krispy Treats w/ Dark Chocolate Drizzle:  [no bake, high protein, GF, vegan]
(makes 9 large treats)
Dry:
    90g (3 cups) Crispy Brown Rice Cereal
    62g (2 scoops) Vanilla Protein Powder
    48g (1/2 cup) Old Fashioned Rolled Oats (GF if you like)
    30g (1/2 cup) Reduced Fat Shredded Coconut
    1/4 tsp Instant Coffee
    1/8 tsp Salt
Wet:
    210g (1/2 cup + 2 tbs) Brown Rice Syrup
    98g (1/4 cup + 3 tbs) Coconut Butter
    14g (1 tbs) Coconut Oil
    1 tsp Vanilla Extract
    1/2 tsp Coconut Extract
    1 tsp Stevia Extract
Chocolate Drizzle:
    1.5oz 100% Cacao Unsweetened Chocolate
    4g (1 tsp) Coconut Oil

Directions:
1.  Line a brownie pan with parchment paper
2.  In a large bowl, measure all the dry ingredients and stir carefully
3.  In a large Pyrex measuring cup (or just a large microwave-safe bowl), measure the wet ingredients
4.  Microwave the wet ingredients at 30 seconds intervals until all is melted and runny
5.  Pour the wet ingredients over the dry ingredients trying to cover every krispy possible, and stir until everything is incorporated with a rubber spatula
6.  Scoop the mixture into the brownie pan and press down with the spatula (a Silpat works too) until it is firm and flat. Refrigerate for 10 minutes while you make the chocolate drizzle
7.  Roughly chop the chocolate and put into a microwave safe bowl with the coconut oil. Microwave at 30 second intervals until all is melted. Stir.
8.  Take the krispies out of the fridge and drizzle with the chocolate (I used my makeshift piping bag, seen here as well)
9.  Refrigerate for 30 minutes, or freeze for 10 minutes until chocolate is hard. Slice and serve!

Oops!  I took a picture of an empty plate.

Oh yeah.  They went fast.

August 8, 2011

Raisin Bran Muffins

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I'm pretty sure the words that popped into your head didn't include:

     moist
          flavorful
               enticing

now did they?  Well... they will now!


In honor of my grandfather visiting to see me go off to my sophomore year of college, I made these bran muffins for him! I could sense that the store-bought bran muffins weren't pleasurable to eat, and I just knew that he never looked forward to eating that Fiber1 Original Bran Cereal every morning.

Fiber One:  Cardboard, yes.  Delicious, no.

Raisin Bran Muffins:  Cardboard, no.  Delicious...  HECK YES!



These would serve as a perfect breakfast.  They contain satiating protein, healthy fats, and filling fiber. Plus, they are low-glycemic! My grandpa loves how these muffins don't leave your fingers all oily and greasy like the store-bought muffins will do. Compared to the store-bought varieties, these Raisin Bran Muffins have less fat, more fiber, more protein, and a nutritious, recognizable ingredient list.

Here are the nutrition facts for one large muffin:



Raisin Bran Muffins:  [low fat, high fiber/protein]
(makes 6 large muffins)
Dry:
   144g (1+1/2 cups) Old Fashioned Rolled Oats
   120g (1 cup) Whole Wheat Pastry Flour
   75g (1+1/4 cup) Wheat Bran
   20g (1/4 cup) Whey Protein Concentrate
   1/2 cup Raisins
   1+1/2 tsp Cinnamon
   1 tsp Baking Powder
   1 tsp Baking Soda
   1/4 tsp Sea Salt
Wet:
   1 cup Unsweetened Soymilk
   246g (1 cup) Unsweetened Applesauce
   105g (5 tbs) Honey
   42g (2 tbs) Molasses
   14g (2 tbs) Ground Flaxseed
   14g (1 tbs) Grapeseed Oil
   7g (1 tbs) Egg Replacer (no water!)
   1 tsp Vanilla Extract
   1 tsp Hazelnut Extract
   1 tsp Stevia Extract

Directions:
1. Preheat your oven to 375 degrees Fahrenheit
2. Measure all the dry ingredients and whisk together in a large bowl
3. Measure all the wet ingredients and pour into the large bowl with the dry ingredients, fold until just mixed (don't overstir!). The mixture should look like there is too much liquid
4. Spray a 6-muffin tin with PAM and divide the batter evenly in each tin. Bake for 40 minutes, or until the tops have browned and a toothpick comes out clean. If you are not eating right away, put into an airtight container otherwise it will dry out.


Happy baking!  If you weren't "regular" before, you will be now!  hehe

August 5, 2011

Peanut Butter & Chocolate Krispy Treats

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Rice Krispies...   *snap, crackle, pop*

Too bad that Rice Krispies are full of salt and sugar, not to mention, high glycemic.  But if you are like me and love Rice Krispies, then the brown rice version is a godsend!

^^ They taste like the real thing, too!

If you eat this instead of Rice Krispies, you get more fiber, less sugar and a lower-glycemic breakfast.  This healthy replacement goes perfectly in these Peanut Butter and Chocolate Krispy Treats!  They add an awesome crunch, likable texture, and great taste.

Mmmm... peanut butter!
A jar isn't recycled without being scraped completely clean!

These bars are held together by peanut butter alone, unlike similar recipes that use peanut butter and butter (but the butter is totally unnecessary!  These bars stayed together very well)

^^ Right before I gobbled up the rest of the Krispy Treat


I am sure you have heard that dark chocolate is healthy for you. In moderation, of course, dark chocolate can lower your LDL cholesterol (the bad cholesterol) and lower blood pressure levels. The milk chocolate variety isn't as healthy as the dark variety because a compound in milk interferes with the antioxidants in dark chocolate.  That is why I made the chocolate topping with 100% Cacao Unsweetened Chocolate (plus, we avoid any extra sugar and unnecessary milk fat)

If you don't want to buy a whole jug of the egg protein powder, you can buy single serving packets at Whole Foods, GNC or Amazon.  You can also get the packets for other brands, such as Jay Robb.


These no-bake, low-glycemic treats are delicious.  They were gone within minutes!

I'm serious.

Peanut Butter and Chocolate Krispy Treats:  [no bake, high protein, GF, vegan*]
(makes 16 treats)

   Krispy Treats:
       90g (3 cups) Crispy Brown Rice Cereal
        48g (1/2 cup) Old Fashioned Rolled Oats (GF if you like)
        65g (2 scoops) Chocolate Egg Protein Powder (vegans, use 1 scoop of brown rice protein)
        1/2 tsp Instant Coffee
        1/16 tsp Salt
        168g (1/2 cup) Brown Rice Syrup
        128g (1/2 cup) Natural Peanut Butter
        1 tsp Vanilla Extract
        1 tsp Hazelnut Extract (or more vanilla)
        1 tsp Stevia Extract
        1 tbs Unsweetened Soymilk (only if more liquid is needed)

   Chocolate Layer:
        4oz Unsweetened Chocolate
        14g (1 tbs) Coconut Oil

   "The Leftovers" Vanilla Icing:  recipe below

Directions:
1.  Line a brownie pan with parchment paper.
2.  In a large bowl, stir together the cereal, oats, protein powder, coffee and salt.
3.  In a microwave-safe bowl, stir together the rice syrup, peanut butter and extracts.  Microwave at 30-second intervals, stirring between each one, until runny.  Pour over the dry ingredients and fold together.  Scoop into prepared pan.
4.  In a small microwave-safe bowl, add the chocolate and coconut oil and microwave at 30-second intervals, stirring between each one, until chocolate is melted.  Pour over the krispy treat base.  Refrigerate while you make the icing (recipe below).


The icing isn't white because I put the ingredients into the bowl that I melted the chocolate in... that is why it is called "The Leftovers Vanilla Icing"

"The Leftovers" Vanilla Icing:
    31g (1 scoop) Vanilla Egg Protein Powder
    63g (3 tbs) Honey or Agave
    14g (1 tbs) Coconut Oil, very soft
    remnants of chocolate melted in the bowl from the Krispy Treats recipe

Directions:
1.  Scoop the protein powder into the same bowl used for melting the chocolate.
2.  Add the honey, stir, then add the coconut oil and stir again
3.  Put into a piping bag:
^^ My makeshift piping bag
4. Pipe in whatever design you like.  Slice and serve!

Make these, and oh my goodness, you and your friends (if you give them away) will be in heaven!

August 3, 2011

Lemon Poppyseed Cake & White Icing

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Every time I go grocery shopping, the baking aisle seems to lure me in.  I just love looking at all the different flours, extracts, utensils and pans.  Recently though, I saw a bundt pan and just had to have it.  I picked it up and thought of what I could bake in it...

      Chocolate cake?  Been there.

            Pound cake?  Done that.

I turned around with the pan in my hands and saw the Betty Crocker Lemon Poppy Seed muffin mix sitting neatly on the shelf...  yeah, I'll bake that!  Only from scratch, and uh, not hazardous to my health (no, Betty Crocker, your mixes no longer appeal to me!)


Trial #1:
Pretty good! The cake was airy and sweet, but not sweet enough. The lemon wasn't as bold as I thought it would be, so the lemon extract needed to be increased. Sadly, it was a little heavy on the stomach. I need to lighten it up so I'll add more applesauce.


Trial #2:
I ran out of lemon extract so I knew there wouldn't be enough lemon flavor, but it was sweet enough from adding more stevia. I added more applesauce and added one more egg replacer. It was moist, but It was still dense and heavy like the first trial.

Trial #3:
Mmmm... the lemon flavor came through, and the sweetness made eating the cake much more enjoyable. It is still dense, but soft at the same time. If you don't have a bundt pan, I recommend baking this batter in 2 cake pans. Double the icing recipe below and put some in between the cake as well as on top, then slice and serve!


Lemon Poppyseed Cake:  [low fat, high fiber/protein]
(makes one large bundt cake)

   Dry:
       480g (4 cups) Whole Wheat Pastry Flour
        120g (1+1/2 cup) Whey Protein Concentrate
        96g (1/2 cup) Sucanat (or dry sweetener of choice)
        1/4 cup Poppyseeds
        1 tbs Baking Powder
        1 tsp Baking Soda
        1/2 tsp Sea Salt

   Wet:
        21g (3 tbs) Egg Replacer + 1/2 cup Water
        738g (3 cups) Unsweetened Applesauce
        225g (1 cup) Plain, Nonfat Greek Yogurt
        84g (1/4 cup) Honey
        56g (1/4 cup) Grapeseed Oil (or any other neutral oil)
        5 tsp Stevia Extract
        4-5 tsp Lemon Extract
        2 tsp Vanilla Extract
        2 tsp Butter Extract

Directions:
1.  Preheat the oven to 325 degrees Fahrenheit and spray a large bundt pan with cooking spray.
2.  In a medium bowl, whisk together the egg replacer and water, then whisk in the rest of the wet ingredients.
3.  In a large bowl, whisk together the dry ingredients.  Add the wet to dry and fold gently (do not overmix).  Pour batter into the bundt pan and bake for 80-90 minutes, or when the surface is firm when touched.
4.  Flip the pan onto a wire cooling rack, but leave the pan on the cake for ~10 minutes.  Remove the pan and make the icing (recipe below)

^^ it looks and tastes like real icing!

I'm so happy an icing can be healthy.


White Icing:  [fat free, high protein]
    147g (7 tbs) Honey
    52g (6 tbs) Dried Nonfat Milk

Directions:
1.  In a medium-sized microwave-safe bowl, microwave the honey for 10-15 seconds, until slightly warm.
2.  Stir in the dried milk (it will look like there is not enough honey, but just be patient, it will mix in.  It will also be super thick so flex those muscles!)
3.  Let the icing cool, then drop dessert of choice!


If you don't use all the icing, place in the fridge and use for any other dessert topping  :)
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