7/16/2018 0 Comments
Cafe Mocha Milkshake
28g PEScience Cafe Mocha Select Protein
240ml unsweet almond milk
95g Enlightened Cold Brew Coffee ice cream
Blend together and top with:
18g Lite Cool Whip
12g powdered peanut butter mixed with a little water
Macros: 256 cal | 29 carbs | 7.5 fat | 29 pro
Growing up my family called me Betsy. Only those closest to me still use my nickname so when I saw this product it caught my eye and made me smile. Initially I wasn't sure what I was going to use it for but when Betsy contacted me about peanut butter cookies I had made I knew cookies were in order! The flavor of this nut butter is amazing! It's slightly sweet, yet salty and the crunch of the chia seeds gives it a perfect texture.
Since I'm all about figuring out ways to sneak protein into food I opted to use PEScience Caramel Macchiato protein from their cafe series. It's really good whipped into coffee and makes an excellent 1 carb waffle so I knew the caramel/coffee flavor would pair well with the chia/cardamom in Betsy's Best. If you don't have this particular protein powder, vanilla or peanut butter (like Quest) would also work well.
My favorite part of this recipe was figuring out how to keep the cookies flour free yet soft so you don't even miss the extra carbs!
Betsy's Best Caramel Cashew Cookies
1/2 cup (128g) Betsy’s Best Cashew Butter w/ Chia
1 scoop (28g) PEScience Caramel Moccicato Protein Powder
2 Tbsp (24g) Truvia baking blend
2 Tbsp (24g) Truvia brown sugar blend
1/2 teaspoon baking soda
1/2 teaspoon vanilla
1 large egg
Macros per cookie: 80 calories | 6.7c | 4.5f | 3.2p
2/17/2018 0 Comments
Peanut Butter Cookies
In a large mixing bowl, cream the butter, peanut butter and sugars. Add egg white; beat until blended. Beat in vanilla. Combine flour, baking soda and salt; gradually add to the creamed mixture.
Shape into an 8-in. roll; wrap in plastic wrap. Freeze for 30-45 minutes or until firm.
Unwrap and cut into slices, about 1/4 in. thick. Place 2 in. apart on baking sheets coated with cooking spray. flatten with a fork. Bake at 350° for 8-10 minutes For chewy cookies, bake on parchment paper, for crisp cookies bake directly on greased cookie sheet. Cool for 1-2 minutes before removing to wire racks; cool completely. Yield: 28 cookies (14g of dough per cookie)
Macros per cookie: 57 calories | 7.9g carbs | 2.3g fat | 1.2g pro
12/6/2016 0 Comments
Dark Chocolate Candy Cane Muffins
180ml almond buttermilk**
75g dark chocolate chips
46g liquid egg white
50g Truvia Baking Blend
30g olive oil
60g unsweetened applesauce
1 teaspoon vanilla extract
1 teaspoon peppermint extract
75g all-purpose flour
60g chocolate protein powder (I use PEScience chocolate cupcake)
1/2 teaspoon salt
1 teaspoon baking powder
32g unsweetened dark cocoa powder
25g mini chocolate chips, for topping
25-30g crushed candy cane, for topping
Preheat oven to 350.
Melt chocolate chips in double boiler or microwave. Let sit and come to room temperature
Whisk egg, egg white and Truvia until creamy.
Add in olive oil, applesauce, vanilla and peppermint. Mix well.
Mix flour, protein powder, salt, cocoa powder and baking powder in a separate bowl and sift half of it into the egg mixture gradually. Stir with a spatula.
Pour in the buttermilk and mix until combined.
Stir in remaining flour mixture gradually.
Fold in melted chocolate.
Divide batter into greased muffin tin and top with mini chocolate chips.
Bake for 15-17 minutes or until inserted toothpick comes out clean.
Cool on wire rack and sprinkle with candy cane pieces once cooled.
**to make almond buttermilk, add 1 tsp white vinegar to 1 cup (240ml) room temperature unsweetened almond milk and let sit for 3-5 minutes
Makes 18 muffins
Macros per muffin: 92 calories | 11 carbs | 4.6 fat | 4.2 protein
5/29/2016 1 Comment
Lemon Cream Protein Cheesecake
2 scoops vanilla protein (I used PEScience Gourmet Vanilla)
16 oz Fat Free cream cheese
60ml unsweetened vanilla almond milk
2.5g Sugar Free lemon jello mix
6g no calorie sweetener (I used Splenda)
1 tsp vanilla
1 tsp lemon extract
1 tsp baking powder
1/2 tsp salt
300g Dannon Light and Fit vanilla Greek yogurt
Preheat oven to 325. In large mixing bowl, combine all ingredients until smooth. Line 9in pie pan with parchment paper and pour batter into pan. Bake at 325 for 30 min then reduce heat to 220 and continue baking for 40-50min. Remove from oven and let cool. Once cool cover in plastic wrap and refrigerate for several hours (overnight is best).
Makes 10 servings
Calories 98 | Carbohydrates 6.9g | Fat 1.4g | Protein 14.1g
4/12/2016 0 Comments
Pumpkin Protein Blondies
56g lite butter
56g unsweet applesauce
178g pumpkin purée
56g TRUVIA brown sugar baking blend
1 tsp pumpkin pie spice
1 tbsp vanilla extract
53g Kodiak power cakes mix
16g coconut flour
62g Snickerdoodle protein (or protein of choice + 1tbsp cinnamon)
1/2 tsp baking powder
TOPPING (combine in small bowl)
8g Truvia baking blend (white sugar)
1 tsp cinnamon
Preheat oven to 350. Line 8x8 baking pan with foil and spray with cooking oil.
In a medium microwave safe bowl, heat butter and applesauce until butter is melted. Allow to cool a little before mixing in the egg (if it's too warm it will scramble it). Mix pumpkin, vanilla, brown sugar and vanilla into egg mixture. Add Kodiak, coconut, protein and baking powder (if using) and stir until just mixed. Don't over mix as this can make the blondies tough. Spread in pan, sprinkle with cinnamon sugar topping and bake for 25-27 minutes. Allow to cool in pan at least 30 minutes before cutting into 16 squares.
Calories 59 | Carbohydrate 7.9 grams | Protein 4.5 grams | Fat 1.9 grams
Native Texan, Wife, Mom of 3, #girlboss
All Bread Breakfast Dessert Kodiak Cakes Macros Mug Cake PEScience Protein