Banana Rhubarb Protein Bread Pudding

banana rhubarb puddingThis was a dessert I created so I could still eat banana bread after having my wisdom teeth removed! Haha. If you would like regular banana bread then feel free to only use 1/4 cup almond milk and fully cook the bread. But I have to tell you, this pudding version was quite delicious and I might make it again even when my mouth has healed! Rhubarb is also optional but highly recommended! We grow it in our garden so this was the perfect opportunity for me to use it but chocolate chips would be great too.

The pudding serves 6 and comes in at a modest: 4F/20C/11P & 7.5g fibre per serving.

Made with my new favourite ingredient Vitafiber, a high fibre, calorie syrup substitute for sugar. You can also purchase the powdered form of Vitafiber, which is amazing for use as a flour or sugar substitute in baking specifically.

I’ll link to where you can purchase it if you are interested! 🙂

http://www.amazon.com/Vitafiber-Basic-Syrup-1-2-kg/dp/B00TIX50OQ/ref=sr_1_1?ie=UTF8&qid=1430239060&sr=8-1&keywords=vitafiber

Now onto the recipe…

Preheat oven to 325*

Whisk together all wet ingredients in a large bowl:

1 whole egg

45g egg whites

1/2 tbsp greek yogurt

200g mashed ripe banana

1/3 cup unsweetened vanilla almond milk

1 tsp pure vanilla extract

1 tbsp(12g) brown sugar

Combine all dry ingredients in a separate bowl.

3 tbsp(21g) coconut flour

1 tbsp(10g) vital wheat gluten

1 1/2 scoops cellucor PB Marshmallow whey

30g vitafiber powder

2 tbsp skim milk powder

2 tbsp splenda (more or less to taste!)

1 tsp baking soda

1/4 tsp salt

optional: cinnamon

Fold the dry ingredients gently into the wet along with 1 tbsp(15g) melted butter until JUST combined.

Fold in 1/2 cup diced rhubarb and scrape the mixture into a small loaf pan sprayed with pam. Bake for 35-40min or until the edges have browned slightly and a toothpick comes out JUST barely clean but the center is still moist(don’t overbake!). Cool before slicing and serving! Enjoy!

PB Chocolate Swirl Brownie Protein Bars

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These are VERY fudgey, chocolatey and dense..like a brownie should be. I called them “Brownie Protein Bars” because I prefer to eat larger portions as my breakfast, but 1/2 of a serving makes a great dessert and = 1 regular size brownie.

I hope you love these as much as I do!

Made with my new favourite ingredient Vitafiber, a high fibre, calorie syrup substitute for sugar. You can also purchase the powdered form of Vitafiber, which is amazing for use as a flour or sugar substitute in baking specifically.

I’ll link to where you can purchase it if you are interested! 🙂

http://www.amazon.com/Vitafiber-Basic-Powder-1-0-Kg/dp/B00TQ87DBQ/ref=pd_sim_hpc_2?ie=UTF8&refRID=1JK359NQASFTHX3AXH5E

Now onto the recipe…

Serves 8 (Or 16)

Macros per serving, if you make 8: 7F/22C/14P & 8g fibre

recipe brownie 1 recipe brownie 2browniesssssssss

Copycat Peanut Butter Victory Bar

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This tastes delicious, for all you peanut butter-lovers, this one’s for you. It has the EXACT same nutritional facts as the real peanut butter victory bar. I make this for breakfast each morning and it keeps me full until lunch.

Made with my new favourite ingredient Vitafiber, a high fibre, calorie syrup substitute for sugar. You can also purchase the powdered form of Vitafiber, which is amazing for use as a flour or sugar substitute in baking specifically.

I’ll link to where you can purchase it if you are interested! 🙂

http://www.amazon.com/Vitafiber-Basic-Syrup-1-2-kg/dp/B00TIX50OQ/ref=sr_1_1?ie=UTF8&qid=1430239060&sr=8-1&keywords=vitafiber

Now onto the recipe…

Serves 1: (6F/28C/21P) & 21g fibre

victorybar1 victory bar instructions

Coconut Butterscotch Blondies!

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Just in time for Easter!

More dense than a muffin.. these are like a golden brownie with a moist centre.

Perfect for breakfast or dessert!

Makes 12.

Macros per serving: 5F/18C/9P & 5g fibre

**Vitafiber is now available on amazon! (High fibre sugar/flour replacement, one of my favourite ingredients).**

Recipe:

blondie directions 1 blondie directions 2 blondie directions 3

Cinnamon Apple Swirl Protein Cake

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Super soft, sugary and delicious…

Makes 9 large servings.

4F/19C/11P & 9g fibre per square. Enjoy!

**Vitafiber is now available on amazon! (High fibre sugar/flour replacement, one of my favourite ingredients).**

cake directions cake directions 2

Mini Cinnamon Sugar Protein Donuts

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These are very filling..and of course delicious!

Makes 16 small donuts.

Macros: 2.5F/9C/9P & 2g fibre for 1 donut + 1 donut hole.

**IMPORTANT** Add 1/4(24g) coconut flour to the dry ingredients. I forgot to list it in the original post.

**Vitafiber is now available on amazon! (High fibre sugar/flour replacement, one of my favourite ingredients).**

Enjoy!

RECIPE donut 1 recipe donut 2

Homemade High Fibre No Sugar Added Tootsie Rolls

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Homemade Tootsie Rolls! These are are made possible by the amazing Vitafiber syrup. It gives them their signature texture, sweetness and delicious chewiness! These are much healthier than your average piece of candy and you don’t have to feel guilty about gobbling down more than just a few. ..Because trust me, you can’t have just one.
I purchased the Vitafiber from http://www.bioneutra.ca

Per Candy: 1F/3C/1P & 2g fibre
Makes 20:

Ingredients:
4 tbsp(25g) Powdered Skim Milk
1/4 cup cocoa powder
1 cup Splenda
Pinch of salt
Combine in a medium bowl.

60g VitaFiber Syrup
2 tbsp Butter (Melted)
Combine in a separate bowl until smooth.

Stir the wet and dry ingredients until a crumbly dough forms. Work with your hands to form it into one large ball. Flatten it a bit into a circle and then slice into strips, roll into cylinder shapes and and slice into small pieces. Place the candies in the fridge to set. Enjoy!

Decadent Pumpkin Fudge Brownies

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Rich and Fudgey, even those who don’t like pumpkin will love these brownies…

Decadent Pumpkin Fudge Brownies
Makes 8
Macros Per Brownie: 3F/6C/7P & 2 Fibre
Ingredients:
~1/3 cup(80g)canned pumpkin
~3 tbsp(1.5oz) unsweetened applesauce
~1/2 tbsp melted coconut oil or another oil
~1 whole egg
~(45g)3 tbsp liquid egg whites or 1 large egg white
~1 tsp vanilla extract
~1(34g) scoop Molten Chocolate Cellucor Whey
~1/4(30g)cup white flour
~1/3(27g) cup unsweetened cocoa powder
~1/2 tsp baking powder
~1/4 tsp salt
~5 tbsp Truvia sweetener (or another sweetener to taste)
Topping:
~Sprinkling of Truvia
~1 tbsp mini chocolate chips
~Optional: Sea Salt

Directions: Preheat your oven to 350* F, spray a regular bread/loaf pan with pam. Whisk together dry ingredients(not including Truvia) in a large bowl, set aside. In a medium size bowl, lightly beat together all of your dry ingredients with a fork until combined. Fold the wet ingredients into the dry until a batter forms, now add your Truvia(this way you can add more or less to taste). Bake for 20-25min, test with a toothpick, you want it to be almost clean(DO NOT over-bake, they will be slightly underdone but will set as they cool in the hot pan). Remove from the oven and cool in the pan on a wire rack before slicing into 8 squares. Serve warm or freeze them for later! They may even be better after being left at room temp. for a day. Enjoy!

 

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Cinnamon Sugar Pumpkin Rhubarb Protein Muffins

fr_4022_size880-1 fr_4027_size880 fr_4037_size880These are very easy to make. They are low-fat, low-carb, super high in protein and taste awesome! The rhubarb makes them moist and adds flavour without a lot of extra calories. Try them out and let me know what you think!

Serves 6

Ingredients:

-3 tbsp white flour (23g)

-3 tbsp ground flax seed (30g)

-2 scoops vanilla, Cinnabun or peanut butter protein (I used Cellucor’s PB Marshmallow)

-1/2 tsp baking powder

-1/4 tsp baking soda

-1/8 tsp salt

-1/2 cup(120g) pure pumpkin

-1 whole egg

-2 tbsp light cream cheese *(could use fat-free)

-2 tbsp apple sauce

-1/8 tsp vanilla extract

-2-3 tbsp Truvia or another sweetener to taste

-100g rhubarb peeled and chopped (about 3/4-1 cup)

-1 tsp cinnamon+ more for topping

-extra truvia for topping

Directions: Pre-heat oven to 350*F. Whisk together all dry ingredients in a medium sized bowl. In a separate bowl, combine all of the wet ingredients. Pour the wet into the dry and stir to combine. Fold in the rhubarb chunks and scoop the mixture into 6 greased or lined muffin tins. Sprinkle truvia and cinnamon over the top of each muffin. Bake for 15-20min or until a tooth pick comes out clean. Enjoy!

Nutrition per Muffin: 4g fat, 10g carbs, 12g protein & 2g fibre

Low-fat Jam-Filled High Fibre Protein Muffins

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These are one of those muffins that transform overnight..The next day they are even better and more moist. Trust me, if you can wait, it will be worth it. Loaded with fibre & packed with protein, muffins for breakfast is just what the doctor ordered…

Makes 6 large or 12 medium muffins.

Recipe:

  • 1 1/2 cups wheat bran
  • 1 cup unsweetened vanilla almond milk
  • 1/2 cup unsweetened apple sauce
  • 1 whole egg
  • 1/2 tsp molasses (heat the container for a few secs. to make it easier to pour)
  • 2-3 tbsp truvia or more to taste
  • 1/2 tsp vanilla extract
  • 1 1/2 scoop Cellucor Peanut Butter Marshmallow Whey (51g)
  • 2 tbsp all purpose flour (15g)
  • 6 tbsp whole wheat flour (45g)
  • 2 tbsp milled flax seed (20g)
  • 1 tsp baking soda
  • 1 1/2 tsp baking powder
  • 1/2 tsp salt (scant)
  • 3 tbsp no sugar added raspberry jam (1/2 tbsp per large muffin or 1 tsp per regular-size muffin)

Optional: 1 cup(140g) fresh or frozen raspberries.

Optional topping: Melted peanut butter/PB2 mixed with a little water/vanilla/truvia to make a “PB & J” version.

Directions:

Preheat your oven to 375*.  Mix the wheat bran w/ your almond milk and let it soak for about 10min. Meanwhile, in a large bowl, combine your wet ingredients and in a another medium bowl, combine all of your dry ingredients except the truvia sweetener. Now, whisk your bran mixture into the other wet ingredients and fold in your dry mixture. Also fold in the raspberries if you choose and scoop the batter into 6-12 sprayed(with pam) or lined muffin trays. Add a spoonful of the jam to the centre of each muffin before baking. Place in the oven for 15-20min or until the tops are springy and a toothpick comes out relatively clean(ignore the jam on the toothpick, just look for any sign of wet batter!). After baking you CAN eat immediately BUTTT I recommend waiting a day to let the muffins rest and become extra moist and delicious! Enjoy 🙂fr_4181_size880

Nutrition per medium size muffin: 76cals, 2g fat, 11g carbs, 6g protein & 3.5g fibre

Large Muffins: 151cals, 4g fat, 22 carbs, 12g protein & 7g fibre