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
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
12/1/2016 0 Comments
240ml unsweet almond milk
42g lite butter
1 packet instant yeast
1/4 tsp salt
36g coconut flour
90g PeScience Snickerdoodle (or vanilla protein and 2 tsp cinnamon)
28g lite butter, melted
24g Truvia baking blend
5g Splenda for baking
2 tbsp cinnamon
160g fat free cream cheese
28g lite butter
8g Truvia powder (put in food processor)
2g Splenda for baking
1 tsp vanilla
Heat almond milk and butter until melted. Cool until 110 degrees (bath water temp) then transfer to large mixing bowl. Sprinkle yeast on top. Let activate for 10 min then add sugar and salt and stir. Next add both flours approx 1/2 cup at a time along with protein powder. Dough will be sticky at first. When it becomes too hard to mix, drop dough on lightly floured counter and knead until a soft ball forms (about 3-5 min). **Underkneaded dough creates dense, tough rolls**
Clean bowl and spray with oil, return kneaded dough to bowl, cover with plastic wrap allow dough to rise for 1 hour in a warm, dry area. If your home is cold or you have granite counters I suggest placing bowl in microwave to allow dough to rise in a warm, draft free environment. Wrapping the bowl in a towel helps too.
On a lightly floured surface roll dough into a thin rectangle. Brush dough with melted butter (leave some to brush tops of rolls) and sprinkle with Truvia and cinnamon. Roll dough tightly from one end and position seam side down. Using a serrated knife cut 1.5-2inch sections of dough (10 rolls) and place in well-oiled 8x8 square pan. Brush tops of rolls with remaining butter, cover with plastic wrap and allow to rise while oven heats to 350.
Remove plastic and bake in oven for 25-30 min or until tops begin to brown.
Melt cream cheese and butter for topping then add powdered Truvia, Splenda and vanilla and mix well.
Spread frosting on warm rolls and serve.
Makes 10 rolls
Macros Per Roll: 184 calories | 3.3 fat | 27 carbs | 13.2 protein
6/14/2016 0 Comments
Protein Banana Bread
106g Kodiak Cakes flapjack mix
28g coconut flour
64g Vanilla protein
2 tsp cinnamon
1 tsp baking soda
1/4 tsp salt
126g unsweet applesauce
56g Lite butter
80g Truvia brown sugar blend
250g mashed bananas
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9x5 inch loaf pan.
In a large bowl, combine flour, protein, cinnamon, baking soda and salt. In a separate bowl, cream together applesauce, butter and brown sugar. Stir in eggs and mashed bananas until well blended. Stir banana mixture into flour mixture; stir just to moisten. Pour batter into prepared loaf pan.
Bake in preheated oven for 60 to 65 minutes, until a toothpick inserted into center of the loaf comes out clean. Let bread cool in pan for 10 minutes, then turn out onto a wire rack.
Makes 8 servings
PER SERVING Calories 189 | Carbs 27.2g | Fat 5.5g | Protein 11.8g
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
Native Texan, Wife, Mom of 3, #girlboss
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