Peanut Butter, Chocolate and Banana FroYo
There are 870 calories and 35 grams fat (19 g saturated fat) in a restaurant banana split. Who needs that? Make it yourself and save 711 calories. Serves 4
INGREDIENTS
PREPARATION
There are 870 calories and 35 grams fat (19 g saturated fat) in a restaurant banana split. Who needs that? Make it yourself and save 711 calories. Serves 4
INGREDIENTS
- 2 containers (6 oz each) nonfat vanilla Greek yogurt, divided among ice cube tray sections and frozen
- 2 small ripe bananas, cut into 1/2-inch pieces and frozen
- 4 teaspoons natural peanut butter
- 4 teaspoons mini chocolate chips
- Cinnamon (optional)
PREPARATION
- In a blender or food processor, blend yogurt cubes and bananas on high, scraping down sides every minute, until mixture holds together, 3 minutes. Add peanut butter; blend on high until mixture is creamy, like soft-serve ice cream. Stir in chips. Serve immediately, sprinkled with cinnamon, if desired.
Chocolate Banana Swirl Flavor & Gluten Free!
Because finding a protein bar is so difficult, here is a simple, clean and delish recipe for a quick meal or snack when you’re on the go. These moist, cake-like bars also make a great healthy dessert option for your next gathering with friends and family. Added bonus: This recipe is gluten free! I hope you love it!
Chocolate Banana Swirl Protein Bars – GLUTEN FREE
Yields 6 bars
Each Bar: 185 Calories| Protein 19g | Carbs 24g | Fat 2g
INGREDIENTS:
3 scoops Gaspari Nutrition’s MyoFusion Pro – Milk Chocolate
½ c. brown rice flour
½ tsp baking powder
1 ripe banana
½ c. water
2/3 c. egg whites
1 scoop Gaspari Nutrition’s MyoFusion Pro – Banana Perfection
¼ c. egg whites
HOW TO PREPARE:
1. Preheat oven to 350.
2. Mix Chocolate MyoFusion Pro, brown rice flour and baking powder in a bowl.
3. Use a blender to combine ripe banana, water and 2/3 c. egg whites. Stir into the bowl of dry ingredients until completely combined.
4. Spray a glass baking pan with non-stick spray and pour batter into dish.
5. In a small bowl, mix 1 scoop of Banana MyoFusion Pro and ¼ c. egg whites.
6. Pour or spoon the banana batter onto chocolate batter in straight lines. (See demonstration picture).
7. Drag a knife horizontally across the banana batter lines to create the swirled appearance. (See demonstration picture).
8. Place in oven and bake for about 18-25 minutes. The bars are cooked when you can insert a toothpick into the center of the “cake” and it comes out clean (no batter on the toothpick.)
9. To maximize freshness, store leftovers in fridge or freezer.
A Winning Thought
One of the most important rules of fit living is to ALWAYS BE PREPARED. Never leave home without clean eats in hand. In fact, always bring one more meal than you think you will need to make sure you’re covered. Hungerplus what’s convenient is not a winning combination— you just may end up giving in to one of those brightly packaged, nutritionally deplete items disguised as health food. So, whether its chicken and veggies, tuna and rice, a shake and almonds or homemade protein bars, carry a cooler stocked with food that fuels your body and your goals. Win the day.
GLUTEN-FREE Berry Delicious Banana Nut Bread
Ingredients:
1 ½ cups brown rice flour
1/2 cup oat flour
1/2 cup gluten-free strawberry protein powder
1 ½ tsp baking powder
1/2 tsp baking soda
1/4 tsp sea salt
1 tsp cinnamon
1 oz walnuts
2 eggs + 1 egg white, beaten
4 ripe bananas, mashed
1/3 cup unsweetened applesauce
1 tsp vanilla extract
1/2 cup granulated stevia
3 TB melted coconut oil
1/2 cup fresh cherry halves
How to Prepare
1. Preheat oven to 350°
2. Coat bread pan/loaf pan with non-stick cooking spray and set aside.
3. In a large mixing bowl, combine brown rice flour, oat flour, protein powder, baking powder, baking soda, sea salt, cinnamon and walnuts. Mix thoroughly and set aside.
4. In a separate mixing bowl, mix beaten eggs, mashed bananas, applesauce, vanilla, stevia and melted coconut oil. Stir thoroughly until well blended.
5. Add the banana mixture to the bowl with the dry ingredients and stir until all ingredients are well blended and batter is formed.
6. Fold in cherry halves.
7. Pour batter into bread pan.
8. Bake for approximately 60 minutes or until knife inserted in center of bread loaf comes out clean and loaf is golden brown.
9. Remove from pan after about 15 minutes and cool on wire rack. Cut into 8 slices and enjoy the gluten-free goodness!!
NUTRITION DATA
Per slice (serves 8): 298 calories, 11 grams protein, 41 grams carbohydrates, 10 grams fat
Ingredients:
1 ½ cups brown rice flour
1/2 cup oat flour
1/2 cup gluten-free strawberry protein powder
1 ½ tsp baking powder
1/2 tsp baking soda
1/4 tsp sea salt
1 tsp cinnamon
1 oz walnuts
2 eggs + 1 egg white, beaten
4 ripe bananas, mashed
1/3 cup unsweetened applesauce
1 tsp vanilla extract
1/2 cup granulated stevia
3 TB melted coconut oil
1/2 cup fresh cherry halves
How to Prepare
1. Preheat oven to 350°
2. Coat bread pan/loaf pan with non-stick cooking spray and set aside.
3. In a large mixing bowl, combine brown rice flour, oat flour, protein powder, baking powder, baking soda, sea salt, cinnamon and walnuts. Mix thoroughly and set aside.
4. In a separate mixing bowl, mix beaten eggs, mashed bananas, applesauce, vanilla, stevia and melted coconut oil. Stir thoroughly until well blended.
5. Add the banana mixture to the bowl with the dry ingredients and stir until all ingredients are well blended and batter is formed.
6. Fold in cherry halves.
7. Pour batter into bread pan.
8. Bake for approximately 60 minutes or until knife inserted in center of bread loaf comes out clean and loaf is golden brown.
9. Remove from pan after about 15 minutes and cool on wire rack. Cut into 8 slices and enjoy the gluten-free goodness!!
NUTRITION DATA
Per slice (serves 8): 298 calories, 11 grams protein, 41 grams carbohydrates, 10 grams fat
80 Healthy Recipe Substitutions
This is a good list to keep handy in the kitchen and when you may not have the ingredients. There are always healthier options. We can have our cake and it too!
http://greatist.com/health/healthy-recipe-substitutions/
http://greatist.com/health/healthy-recipe-substitutions/
No Bake Peanut Butter Protein Bars
These are a great snack and should be kept refrigerated.
Ingredients:
1 Cup Natural Peanut Butter
1 1/2 cups Whey Protein Powder
1 Cup Uncooked Oats
2-5 Tablespoons water
Directions
Microwave the peanut butter in a bowl for 30 seconds. Add the rest of ingredients and mix together. Mixture should be crumbly and slightly moist.
Press (hard) into a 9x9 tray and refrigerate for 20 minutes.
Ingredients:
1 Cup Natural Peanut Butter
1 1/2 cups Whey Protein Powder
1 Cup Uncooked Oats
2-5 Tablespoons water
Directions
Microwave the peanut butter in a bowl for 30 seconds. Add the rest of ingredients and mix together. Mixture should be crumbly and slightly moist.
Press (hard) into a 9x9 tray and refrigerate for 20 minutes.
Jamie Eason's Turkey Meatloaf Muffins
These meatloaf muffins are so easy to make and grew for on-the-go snacks. You can add more vegetables and any kind of spices too. Just make sure to not make them so large. Here is the link for the recipe http://www.bodybuilding.com/fun/video-jamie-eason-turkey-meatloaf-muffins.htm
Ingredients:
Ingredients:
- 2 lbs ground turkey (or chicken)
- 3 egg whites
- 1 cup quick cooking oats
- 1/2 tsp ground cumin
- 1/2 tsp dried thyme
- 2 tsp dry yellow mustard
- 2 tsp black pepper
- 2 tsp chipotle pepper spice
- 1 tsp salt
- 2 tbsp garlic powder (2 cloves minced)
- 1 small onion (finely chopped)
- 2 celery stalks (finely chopped)
- Preheat oven to 375 degrees.
- Spray muffin pan with canola or olive oil.
- Mix all your ingredients together in one large bowl.
- Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
- Bake for 40 minutes.
Makes 12 muffins.
Serving Size:
Women: 2 muffins
Men: 4 muffins
- Calories: 80
Fats: 2 grams
Carbs: 4 grams
Protein: 11 grams
Jamie Eason's Pumpkin Protein Bars
These protein bars are delicious. There are a lot of spices so if you do not have all of them they will be a little different, but still tasty. I substitute the oat flour for oat meal sometimes and I don't use Xylitol. Here is a video of fitness model Jamie Eason making this recipe http://www.bodybuilding.com/fun/jamie-easons-livefit-recipes-pumpkin-protein-bars.html
Ingredients:
Directions:
Nutrition Facts:
Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein
Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein
Ingredients:
- ½ C Xylitol Brown Sugar Blend (Ideal)
- 1 - 4 oz. jar baby food applesauce
- 2 tsp. ground cinnamon
- 1 ½ tsp. ground ginger
- ½ tsp. ground clove
- 1 tsp. baking powder
- 1 tsp. baking soda
- ½ tsp. salt
- 2 tsp. vanilla extract
- 4 large egg whites
- 1 - 15 oz. can of raw pumpkin
- 2 C oat flour
- 2 scoops vanilla whey protein
- ½ cup almond milk
- ½ C chopped walnuts (optional)
Directions:
- Preheat the oven to 350.
- Spray a 9 X 13 Pyrex dish with non-stick spray.
- Combine first 11 ingredients and mix well.
- Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
- Makes 24 squares.
Nutrition Facts:
Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein
Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein