ALL YOU NEED TO KNOW:
5 ingredients. Mix and refrigerate.
My original version of these power balls packs fiber and healthy fat power, but these quickies are protein+complex carb rich. I love bringing these to parties because they look and taste yummy, but they are secretly healthful!
Keep in mind that I usually eye ball my measurements, so recognize that this recipe is 1) to taste and 2) extremely forgiving (as are most of my recipes that I post)
- 1 1/2 C oats
- 3/4 nut butter
- 2 Tbsp honey (you can use raw honey OR if you need something leaner this is a sugar free honey out there that is an imitation honey and its delicious)
- 1/2 C extra-dark chocolate chips OR sugar-free chocolate morsels
- 1 scoop low-carb chocolate protein (I use Beverly International UMP for this because it has a creamy texture)
- optional: 1 heaping Tbsp sugar free hot fudge
Really great tips:
- when you mix this, use your hands (the warmth of your hand melts the butter a bit so that it combines better with the oats)
- when rolling these into balls, mash it in your fists back and forth (the warmth of your hand melts the butter a bit so that it combines better with the oats)
- you may need to add more nut butter or honey if your batch needs more sticking power
- pop these in the fridge for an hour before serving
I made these a while ago, but am just now getting around to posting!
It sounds strange to have black bean brownies, but you will be surprised how this sloppy gooey batter turns into fluffy chocolate decadence.
This treat is light and cake like. I could taste the black beans in the batter, but mostly because the blended beans were so fragrant. Once baked, the beans and cocoa compliment very nicely.
- 4 eggs (or 1 cup egg beaters)
- 1 tsp vanilla
- 2 tbsp coconut oil (or olive oil or healthy oil of your choice)
- 1 15.5 oz black beans (does not have to be exact), rinsed and drained
- 4 tbsp cocoa
- 1 tsp baking powder
- 1/4 tsp salt
- 1/2 cup Agave (or 1 cup sugar, Splenda or other sweetener)
- handful of pecans
- 1/2 cup dark chocolate pieces, divided, optional
- 1 teaspoon instant coffee, optional
- 1 tsp sugar free coconut flavoring (I used sugar free coffee flavoring/syrup because it also has 0 carbs)
Mix ingredients and pour into a square pan. I used mini muffin pans to make these a 2-bite treat. Just before popping them in the oven I sprinkled a couple chocolate pieces on to each “muffin”.
AGAVE VERSION: Add nuts and bake at 325 degrees for 30-35 minutes
SUGAR/SUBSTITUTE VERSION: 350 degrees and 25-30 minutes if you used sugar or a sugar substitute.
Original recipe post from Donloree Hoffman of Bikini or Bust. Thank you for sharing, Donloree!
Brownies with pecans made with agave: Calories 138.75 Protein 3.875 grams, Carbs 22.1, Fat 3.875
Brownies with pecans made with artificial sweetener: Calories 106.85 Protein 3.875 grams, Carbs 14.125, Fat 3.875
Combine and simmer
Sprinkle the topping
Topping added and it's ready for baking!
- 1lb cooking apples
- juice of 1 lemon
- 1 C fresh blackberries
- 1/4 C whole wheat flour or gluten free flour
- 1/4 C rolled oats
- 3 Tbsp canola oil
- 1/4 C pitted dates (I used raisins)
- 1/4 C unsalted sunflower seeds
- Eat-Clean Cooking spray (olive oil in a spritz bottle)
- Preheat oven to 400F. Prepare an oven proof dish by coating with cooking spray
- Core and slice the unpeeled apples and sprinkle with lemon juice. This helps prevent browning. Place in a medium saucepan with the blackberries. Cook over medium-low heat and bring to a simmer. Simmer for 5 minutes. Pour cooked fruit into baking dish.
- In a separate bowl, mix the flour and oats. Rub in the oil and stir until mixture resembles crumbs. You may need to add more canola oil until desired texture is reached. Stir in dates and sunflower seeds. Sprinkle crumbly mixture over fruit.
- Bake in the oven for 25 minutes.
Recipe from Tosca Reno’s Eat Clean Diet Cookbook
Do not let the long list of ingredients intimidate you! This recipe is super easy and the end result is worth the 30 minute wait! (yes, total prep and bake time is only 30 minutes!)
- 1 C protein (I used Beverly International Ultimate Muscle in Cookies & Creme)
- 1/2 C quinoa flout or flour of your choice – amaranth, millet, spelt, kamut (I used 100% organic spelt)
- 2 C rolled oats (not instant) (but I accidentally used my quick oats instead of my steel cut rolled…and it turned out fine)
- 1/2 C oat bran
- 1/2 C coarsely chopped flax seed (I didnt bother, left the flax seed whole)
- 1/2 C wheat germ
- 1 tsp sea salt (don’t skimp on this – sea salt provides valuable minerals and elements)
- 1 tsp cinnamon
- 1/4 tsp nutmeg
- 1/2 C Sucanat or agave nectar or organic honey
- 1 C dark chocolate, broken into pieces
- 1 1/2 to 2 cups yogurt cheese (I cheated, used a blend of light cream cheese and fat free vanilla yogurt)
- 1/4 C avocado oil, canola oil or healthy oil of your choice (I used avocado oil)
- 2 tsp extra virgin olive oil
- 1 tsp best-quality vanilla
- Eat Clean Cooking Spray (olive oil in a spritz bottle)
- Preheat oven to 350F. Coat a 9×13 inch baking pan with cooking spray
- In a large mixing bowl combine protein powder, clour, oats, oat bran, flax seed, wheat germ, sea salt, cinnamon, nutmeg, and Sucanat or other sweetner. Stir in broken chocolate pieces.
- In another bowl mix the yogurt cheese, oils, and vanilla. Mix well. Add the yogurt cheese mixture to the dry ingredients. Use your clean bare hands to combine these well. Tosca mentions to coat your hands in olive oil to help prevent sticking (I DEF DO THIS)
- Place mixture in prepared pan. Press it down and even out the top. Bake on middle rack in oven for 15 minutes. Remove from heat.
- Let cool and cut the dough into bars. Place these bars on a cookie sheet lined with Silpat and bake again for another 15 minutes. (If you don’t have a Silpat, don’t sweat it, I used parchment or foil. these did not stick, so it was no big deal). Then remove from heat.
- Transfer to wire cooling rack and let cool. Place in airtight container and store in refrigerator. (I individually wrapped these in plastic wrap, then put them in a ziploc for the freezer, but they were eaten in 2 days, so never made it to the freezer 🙂 )
Nutritional Value Per Serving:
Calories: 290 | Calories from Fat: 73 | Protein: 15g | Carbs 40g
Dietary Fiber: 5g | Sugars: 11g | Fat: 8g | Sodium: 80mg
Beverly International Ultimate Muscle Protein for 31g:
Dietary Fiber: 1g | Sugars: 1g | Protein: 21g
How’s that for a recipe title! This fabulous recipe came from Tosca Reno’s Eat Clean Diet Cookbook.
You freeze the cored apples, then thaw, push off the skin and mash with a fork! I was impressed at how easy this was and how perfect it turned out.
The temptation may be to sweeten this recipe, but I REALLY recommend that you try it first and sweeten after if you still want to.
- 4-6 medium apples, washed, unpeeled, cored and quartered
- 1 tsp. ground cinnamon
- 1/4 tsp. ground nutmeg
- 2 Tbsp. fresh lemon juice
- Combine all ingredients in a ziploc bag and shake/rub till evenly covered
- Freeze for at least 4 hours (I left mine in overnight)
- Thaw for 1 hour (or more, skin should easily rub off, if it is still difficult, then let it thaw a bit more)
- Push the skin off the apples
- Mash with a potato masher or fork
Serve cold, yummmm
If you have tried this and put your own twist, please share!
Others who have tried this: The Fitness Freak
Need a naughty festive treat, but really trying to be good this year? Try this egg-nog recipe! It is actually something I concocted as a post-workout drink (or mini-meal/”snack”).
16 oz skim milk
1/8 teaspoon vanilla extract
1/4 teaspoon rum extract or “vanilla butter and nut extract”
1 scoop vanilla protein (or 1 pkg weight watchers vanilla smoothie)
1/4 tsp nutmeg
dash of cinnamon
Combine all ingredients and blend in your protein shaker or blender or VitaMix! To enjoy, pour the eggnog into a glass or mug and sprinkle with nutmeg and cinnamon. Ahh…you’re taste buds will never know you’re still in your meal plan.
If You Like it Hot and More Decadent
2 eggs — separated
4 cups skim milk
1 teaspoon vanilla extract
2 teaspoons rum extract
1-2 scoops vanilla protein (or 2 pkgs weight watchers vanilla smoothie)
1/4 tsp nutmeg
dash of cinnamon
Combine the egg yolks and milk in a saucepan. Cook over medium heat until the mixture coats a metal spoon. Cool.
Beat the egg whites until soft peaks form. Add to the milk mixture, then add the vanilla, sugar substitute, extract and protein. Mix lightly. Cover and chill.
To serve, pour the eggnog into cups and sprinkle with nutmeg and cinnamon.
My inspirations for this recipe and related posts:
Chelly’s Fit Journey
Chentelle Enns: Diary of a Procrastinator
Original Recipe courtesy Paula Deen, 2007
Twist courtesy of my mom’s influence on me to always make things my own.
This is my husband’s favorite dessert. It being his birthday, I wanted to whip this up specially for my knight in shining armor. Happy birthday sweetheart 🙂
1 3/4 cups graham cracker crumbs
3 tablespoons light brown sugar
1/2 teaspoon ground cinnamon
1 stick melted salted butter
3 (8-ounce) packages cream cheese, at room temperature
1 (15-ounce) can pureed pumpkin
3 eggs plus 1 egg yolk
1/4 cup sour cream
1 1/2 cups sugar
1/2 teaspoon ground cinnamon
1/8 teaspoon fresh ground nutmeg
1/8 teaspoon ground cloves
2 tablespoon all-purpose flour
1 teaspoon vanilla extract
Preheat oven to 350 degrees F.
In medium bowl, combine crumbs, sugar and cinnamon. Add melted butter. Press down flat into a 9-inch springform pan. Set aside.
Beat cream cheese until smooth. Add pumpkin puree, eggs, egg yolk, sour cream, sugar and the spices. Add flour and vanilla. Beat
together until well combined.
Pour into crust. Spread out evenly and place oven for 1 hour. Remove from the oven and let sit for 15 minutes. Cover with plastic wrap
and refrigerate for 4 hours.
Prep Time: 15 min
Inactive Prep Time: 4 hr 15 min
Cook Time: 1 hr 0 min
Filed under Recipes, Sweets
Prep Time: 20 min
Inactive Prep Time: 45 min
Cook Time: 35 min
Serves: 6 servings
3 tablespoons butter, melted
1/3 cup hazelnuts, toasted and coarsely chopped
1/4 cup packed dark brown sugar
2 tablespoons sugar
1 teaspoon ground cinnamon
1/8 teaspoon ground cloves
1 (1-pound) loaf purchased frozen white bread dough, thawed (recommended: Bridgeford)
3/4 cup powdered sugar
3 tablespoons mascarpone cheese
1 tablespoon buttermilk
Brush 1 tablespoon of melted butter over the bottom and sides of an 8 by 8 by 2-inch baking dish. Mix the nuts, brown
sugar, sugar, cinnamon, and cloves in a small bowl. Roll out the thawed dough on a lightly floured surface to a 12 by 9-inch rectangle. Brush 1 tablespoon of butter over the dough. Sprinkle the nut mixture over the dough, leaving a 1/2-inch border along the top and bottom sides. Starting at 1 long side, roll up the dough jelly-roll style, forming a log. Pinch the seam to seal. Cut the log into 9 equal pieces. Arrange the rolls, cut side down, in the prepared baking dish, spacing evenly. Cover the dish with plastic wrap. Let the rolls rise in a warm draft-free area until puffed, about 45 minutes. Position the rack in the center of the oven and preheat to 325 degrees F.
Bake the cinnamon rolls uncovered until the tops are golden brown, about 25 minutes. Meanwhile, whisk the powdered sugar, mascarpone cheese, and buttermilk in a medium bowl until smooth and creamy.
Brush the remaining 1 tablespoon of butter over the baked cinnamon rolls and then drizzle the cheese mixture over top.