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

 

 

 

 

Chocolate Coconut Raspberry POV Cake

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A little twist on my last post..here’s another version of this awesome breakfast cake. I’m not sure which one I like more now! This one is more filling though with the additional fibre! 8g in one cake.

Serves 1

Ingredients

-27g (3/4) scoop Molten Chocolate Cellucor (yes you could use a whole scoop, this just fits my macros!)

-1 tbsp(5g) unsweetened cocoa powder

-dash salt

-1/8 tsp baking powder

-2oz unsweetened apple sauce

-2 tbsp chocolate or vanilla unsweetened almond milk

-1/8 tsp vanilla extract

-3-6 drops coconut extract

-3 tbsp liquid egg whites (or 1 large egg white)

-1-2 tsp truvia sweetener to taste

-28g/1 oz. raw or frozen raspberries

-Pam

 

Topping:

Stir together…

-3 tbsp plain 0% greek yogurt

-1 cap full(or to taste) SF raspberry Torani syrup

-1/8 tsp vanilla extract

-1/4 tsp or more of truvia sweetener to taste (NOTE: The torani will help to sweeten everything as well)

-3-4 drops coconut extract(or to taste)

 

-Measure out 3g (about 1-2 tsp) of desiccated coconut

 

Directions for cake:

Spray a shallow ramekin with pam, combine your dry ingredients with a fork until no clumps are left. Stir in the wet ingredients until a smooth batter is formed (makes sure to get all the dry powder off the sides). Break the raspberries into smaller pieces and sprinkle all over the top of the batter(don’t push them in!). Place in the microwave for 2:00-2:30min depending on your microwave. Stop and check the cake while cooking. You want the outside to be cooked and the inside still goey. Once it looks done, take it out and top with your coconut raspberry sauce, sprinkle the desiccated coconut and add optional walden farms chocolate syrup if desired. Enjoy!

Macros including topping: 5F/15C/29P  & 8g Fibre

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Click here for the Chocolate Peanut Butter Version

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Raspberry Red Velvet Protein Shake

Raspberry Red Velvet Protein Shake

Goodmorning everyone! Here is another delicious recipe to add to your breakfast rotation. It’s extremely simple and perfect for those mornings when you are in a rush! It makes such a large shake, I didn’t even know what to do with it all. just look at it overflowing out of the glass..I had more still sitting in the blender! Definitely filling with 10g of fibre & the raspberries and red velvet flavour combination is amazing.

Serves 1

  • 8-12 small ice cubes (more or less depending on how thick you like your shake!)
  • 1/2 cup frozen raspberries (66g)
  • 1 cup unsweetened vanilla almond milk
  • 1 scoop Cellucor Red Velvet Whey Protein (http://www.bodybuilding.com/store/cellucor/cor-performance-whey.html)
  • 1 tbsp cocoa powder
  • 1 tbsp 0% plain greek yogurt
  • 1/16-1/8 tsp xanthan gum (again depending on the texture you like but this helps smooth out the shake and make it more fluffy!)
  • 1/4 tsp vanilla extract
  • Optional: sweetener to taste (I didn’t add any but if you like your shakes sweeter then go ahead!)

Directions: Place all ingredients in a blender and blend until smooth and frothy! Enjoy!

Nutrition Facts: 254 calories, 5g fat, 14g carbs, 30g protein, 10g fibre

Double Chocolate Coconut Raspberry Protein Pancakes

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Good morning everyone! Did you sleep in late? Forget to have breakfast or just in need of a healthy treat? Look no further…

These pancakes will fill your chocolate craving while also filling you up for a good while! They are packed with protein, loaded with fibre and the raspberries make them a good source of vitamin C. But more importantly they are filled with coconutty, chocolatey goodness, so get ready to indulge.

Serves: 1(double recipe  for a larger serving) Makes 2 Pancakes.

Ingredients:

-2 tbsp oat flour(about 1/4 cup instant oatmeal ground up)

-2 tbsp your favourite vanilla or chocolate protein powder(I used french vanilla designer whey)

-1 tbsp unsweetened cocoa powder

-1/4 tsp baking powder

-dash of of salt

-optional: sprinkle of sugar-free chocolate jell-o mix

-1 tbsp greek yogurt

-2 tbsp almond milk(or milk of choice)

-1 tbsp egg white(half a large egg white)

-1/4 tsp vanilla extract

-1-2 tsp or more, sweetener of choice to taste

-1/2 a tbsp (or 8g) mini chocolate chips

-2 tsp shredded or desiccated coconut(5g)

-1/2 cup frozen raspberries, divide into 1/4 cup for pancakes, 1/4 cup for topping(just combine sweetener and raspberries in microwave for about 40 sec. and stir/mash, serve hot)

-optional for added coconut flavour: add 1-2 drops coconut extract to batter or fry in coconut oil

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Directions: 

Heat a frying pan over medium-low heat(spray with cooking oil or use coconut oil). In a medium bowl, combine all dry ingredients then add wet until smooth. Stir in mini chocolate chips and coconut. Pour about 1/2 the batter into the pan and use a fork or spoon to slightly spread the batter(or shake the pan a bit). Then add a few raspberries  to the pancake and after about 30 sec or so(depending on how hot your pan is) or when the underside comes off and looks cooked, flip and cook on the other side. Don’t over cook! Repeat with remaining batter and serve with raspberry sauce and optional syrup if desired.

I like to just eat these straight up and dip them in raspberry sauce. You can freeze them and save them as a quick on the go snack. Enjoy!

Nutrition Facts Per Serving(About 2 pancakes): 261 calories, 9g fat, 18g protein, 27g carbs, 9g fibre, 

*30% of daily vitamin C*

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Quest Bar Review-White Chocolate Raspberry

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Hey all! So if you’ve seen my other flavour reviews, you probably already know that I am a huge fan of Quest and their products. They have the best nutrition profile of any bars and all of their products taste amazing and deliver quality protein and fibre. Their customer service is also amazing and overall they are just a great company. So I’ve tried pretty much every flavour of their protein bar line including the Quest Craving PB Cups (which by the way are awesome!) but I had yet to try their new flavour White Chocolate Raspberry. While at my local nutrition store yesterday I noticed they just got them in and excitedly I bought 3 bars to try( I was sure I would like them!) And man was I right!! This bar is so delicious! I felt like I was eating dessert for breakfast. I love the new soft texture to all their bars. The white chocolate chunks and raspberry were throughout the entire bar. No fake raspberry taste here! It tasted almost like raspberry cheesecake or a raspberry muffin when heated up. I love how the sweetness from the white chocolate compliments the tanginess from the berries. When I finished the bar I had to restrain myself from eating another one! They are that good! & It’s hard to believe but this flavour almost tops my past favourite, Chocolate Chip Cookie Dough or at least ties. Seriously if I could I would go buy a full box of just this flavour alone. I highly recommend you try it out and heat it up for about 15 sec. in the microwave for best results! That way all the white chocolate melts and makes it even more amazing :).

Rating: 10/10  Nice work Quest! Can’t wait to see what you come up with next!

To purchase: http://www.questproteinbar.com/

 

Healthy Lemon Raspberry CHEESECAKE???!

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Yes finally! All our wishes have come true..there is actually a cheesecake that’s good for you! High protein, low-carb, low-fat and guess what…it actually tastes like delicious cheesecake! I was honestly amazed that this recipe worked out because my expectations were a little low. But it worked out great! I found the original recipe on another site but I made a few alterations, if you would like the original recipe I will post the link below! At only 142 calories a slice, feel free to indulge…. Take me to the recipe!

High Protein/High Fibre Bagels???

Hey all! I just had to make a post about these amazing bagels I picked up the other day! The nutrition facts on them are outstanding! 10g fibre, 15g protein, 2g fat, 46g carbs & sugar only from fruit!
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If you have yet to try them I highly recommend them! They also come in garlic and herb and a “Squirrely” kind(nuts/seeds). They are huge! They are slightly lighter and fluffier then a regular bagel, almost like a croissant but they are so delicious lightly toasted with natural jam and light cream cheese! I had one for lunch today along with this giant salad.. Yum!

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Raspberry Lemonade Protein Muffin w/ Frosting!

 Raspberry Lemonade Protein Muffin 2 muffin bite
  So this morning I decided I was going to be adventurous and create the best protein waffles ever! I made the batter and everything looked/tasted awesome. Now you know when you get those moments of pure genius? Well this morning was sadly not one of those moments…I acidentally poured wayyy too much batter onto my waffle maker which resulted in some sort of volcanic eruption on my kitchen counter. It literally spilled out for a good 30 seconds before slowing down. This was just a great joy to clean up. Anyways after that disaster I still wanted to use up the awesome raspberries and cream cheese icing I had made in advance. So instead of waffles, todays recipe is an experimental raspberry lemonade protein muffin! When I later calculated the macros I could not believe how much protein this little thing had! It also tastes pretty great too! P.S ignore my second mistake of forgetting to spray the ramekin with oil ahead of time..woops. I was so hungry I lost track of what I was doing! Yours should not come out with the brown ring around the sides :). Without further ado, here is my breakfast recipe!
Raspberry Lemonade Protein Muffin with Lemon Frosting and Raspberries
1 tbsp coconut flour
1 tbsp vanilla protein powder (I used french vanilla designer whey!)
1/4 tsp baking powder
2 tbsp egg whites(or 1 large egg white)
2 tbsp plain 0% greek yogurt
2 tbsp banana
1 tbsp almond milk (or another low-fat milk)
1-2 tbsp thawed raspberries
1/2 tsp vanilla
1/2 tsp baking powder
1/8 tsp lemon zest
1/4 tsp lemon juice
Frosting:
1 tbsp low-fat cream cheese 1g
2 tbsp 0% plain greek yogurt 3g
2 drops stevia(or another sweetener)
1/8 tsp lemon zest
1/4 tsp-1/2 tsp lemon juice (depending on how much lemon you like)
(Combine all ingredients in a small bowl and refrigerate until ready to use.)
Optional additional topping: Thawed raspberries with a little sweetener and lemon juice!
Directions: Preheat oven to 350* or alternatively you could try this in the microwave(I have yet to try this method), SPRAY A RAMEKIN or large muffin cup with oil. Combine wet/dry ingredients together and add lemon juice/zest to taste. Lastly stir in raspberries. Pop in the oven for about 28-30min and serve with lemon frosting and raspberries. Enjoy!
*Note* You could probably increase the oven temp. slightly and bake for a little less time. This was my first time making this so I can’t personally vouch for the results.
Calories: 153, 14g protein 
or
with frosting and additional raspberries: 211 calories, 17.6g protein
Enjoy!

Lemon-Raspberry Cheesecake Oatmeal

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Goodmorning everyone! Today I had another great breakfast with oatmeal! I’m actually just finishing this filling meal as I post this! This variation of oatmeal is decadent, creamy, luscious..okay you get the idea. If you love raspberries, lemon or cheesecake then you should definitely make this recipe! I can’t tell you how good it is. Take me to the recipe!