Recipe - Peanutbutter Oatmeal Chocolate Chip Protein Bites + Oatmeal Version

Protein Bites

Peanut-butter Oatmeal Chocolate Chip

This is a combination of a couple recipes that I found on pintrest and tweeked a little for my own needs. The nutritional info is only an approximation depending on the ingredients you buy. 

These are perfect for those cookie cravings, while their not low calorie they are an ok source of protein with NO butter, white flour or white sugar. 

18 Servings per Batch

• 1/2 cup Peanut-butter
• 1/4 cup Honey
• 1 cup dry oats
• 1 scoop Vanilla Whey Protein
• 1 tbsp chia seeds
• 1/4 cup dark chocolate chips

Mix everything together, if you'd like to leave these raw there is no need to bake them, if you'd like to bake them (which is my preference)

Bake @ 300 for 20 minutes

to make each bite even I use a medium cookie scoop

Oatmeal 

The nutritional info is for one batch but I often split this into two meals one at 6am and one at 9am with half adding sliced banana or other fruits on the side.

• 1 cup
• 1/4 cup quaker oats

Boil water and cook oatmeal for about 5 minutes until you get the constancy you want

• 1 tbsp peanut - butter 
• 1 tbsp chia seeds
• 1 scoop protein powder
• 1 tbsp chocolate chips
• 1 tsp honey
• 1 tsp vanilla

Ingredient Suggestions

Always try to buy raw organic honey

You could also use maple syrup, molasses, stevia, agave.. any sweetener of your choice, just don't forget to read the labels. You will need less or more depending on what you use, and you don't have to use a sweetener at all if you choose not to, I suggest mashed banana or applesauce as a replacement ingredient.

Instead of standard peanut - butter brands which are about - 90cal, 8g fat, 1g sugar, 3g protein per tbsp) with lots of unhealthy additives - try and get a peanut butter whose only ingredient is peanuts OR

Recipe - Single Serving Protein Rice Pudding

One of my favourite Indian restaurant, features a delicious rice pudding with gulab jabun (a indian  syrup soaked Timbit doughnut). This was the first time I had ever had rice pudding and I was hooked.
After scrolling though pages of recipes that made enough to serve an army, I decided to search "single serving" which came up with enough rice pudding for two sometimes three people still!

After that fruitless search I decided to wing it and make up my own recipe. I decided to go sugar free with this as well.

• 1/3 cup skim milk
• 1/3 cup water
• 1 scoop vanilla whey protein powder -> 25g protein
• 1 egg -> 6g protein
• 1 tsp vanilla
• 1/3 cup rice

Mix everything together and bake @325 for 30 minutes

Some of the best additions to this are

• Raisins 
• added before or after baking depending on your preference
• Cinnamon
• Fresh strawberries
• I like to throw mine on top for the last 5 minutes of baking so that they are warm 

Recipe Review - Protein Pancake

Four Ingredient Protein Pancakes

I am not sure where this recipe originally came from or who created it,
I found a blog post on Pintrest (this is the post) it included the recipe saying that it had come from a magazine.

• 1 large mashed banana
• 2 eggs
• 1/8 tsp baking powder
• 2 tbsp vanilla whey protein powder

I mixed all this in my blender, I used coconut oil to keep the pancakes from sticking to the pan. 

I have to say that this recipe didn't work as well as I had hoped, 

The pancakes where black on the outside and still raw on the inside, I tried to make a few different sized pancakes thinking that this might change the result. It was a little better when I made the pancakes small (2 inches across) but didn't totally fix the problem. I used about half the batter doing this before I decided to pour the rest in the pan and try cooking one big pancake in the oven @350 for 10 minutes. This was way more successful, my suggestion would be baking these in a muffin tin I would guess it will make about 8 pancake "muffins" 

Baked Pancake out of pan

Baked Pancake in pan I might have squished the side a little oops..

The best result from cooking on the stove

Apple Pie Protein Oatmeal

Apple Crisp/ Apple Pie/ Cinnamon Apple

 Protein Oatmeal

1 Serving

10 minutes

25g of protein 

Ingredients

1. Large Apple
2. 1/2 cup water
3. 1 tsp vanilla
4. 1 tsp cinnamon

Slice the apple into 1/8 thick 1 inch by 1 inch pieces. Put the apple, water vanilla and cinnamon in a pot to boil. Cook on med-low to med until the water evaporates and the apples are soft this takes about 7 minutes.

1. 1 cup water *
2. 1/3 cup Quaker Steel Cut Quick Oats
3. 1 scoop Vanilla Whey Protein Powder **
4. 1/2 tsp cinnamon

Boil water, add in oats. Cook for about 5 minutes or until oatmeal reaches desired thickness stirring occasionally. The oatmeal should be a thinner than you want to eat it. 

1. Once oatmeal is finished pour it into bowl, add cooked apples and stir, stir in protein powder and sprinkle with remaining cinnamon.
2. Or stir the protein powder into the oats and pour over apples (don't stir) and eat it layered as such more like an apple crisp.

Boiling the apples is something that is great to do on your meal prep day, do two or three apples with the addition of 1 tsp of lemon juice to the water as well.

* I like to use tea instead of water both vanilla, cinnamon, apple spice.

** The link to the protein powder I use, I buy both the chocolate and the vanilla at Costco