Sweet treats...
Sustainable nutrition is all about finding ways to satisfy our taste buds and cravings without taking us off course!! It's about being smart with high levels of refined sugars and fats....so rather than you do the guess work I'VE come up with some super calorie-friendly treats for that afternoon pick me up, or after dinner finisher.
Try these recipes to keep the sweet tooth and bay with something you can feel good about
Mini Peanut butter and banana muffins
This is such a fun recipe that you can get the kids involved with! Not often you come across muffin recipes with such great calories AND protein without any protein powder!
Only question is....who gets to lick the spoon?
Ingredients
-1 3/4 cups Oats (or quinoa flakes)
-3 Egg whites
-3/4 cup Cocoa powder
-1/2 cup Banana, mashed
-1/2 cup Plain Greek yogurt
-1/2 tsp. Vinegar
-1 1/2 tsp. Baking powder
-1 1/2 tsp. Baking soda
-1/4 tsp. Salt
-1 cup Hot water
-1 cup Splenda (granules)
-1/2 cup Creamy peanut butter
Directions
1. Preheat oven to 180 degrees. Use 24 cup mini muffin pans and spray muffin tin with non-stick cooking spray.
2. Place the peanut butter in a mug or microwave safe bowl, and microwave for 30-45 seconds, or until melted.
3. In a blender, (or food processor), mix all of the ingredients together. Blend until oats are ground and mixture is smooth.
4. Divide batter between muffin tins. Place muffin tin in the oven and bake for 12-15 minutes, or until a toothpick comes out clean. Cool muffins before removing from pan. ENJOY!!!
Nutrition per serving (makes 30-36, serving 3-4) Calories: C: P: F:
Banana Coconut protein bites
For a sweet treat without the chocolate fix, SUPER filling and satisfying these coconut bites are such a refreshing change! Keep them refrigerated to stay firm.
Ingredients
-1 small banana
-dash of cinnamon and nutmeg
-1tbsp unsweetened almond milk
-1tbsp water
-1tsp honey
-2/3 c coconut flour
-1 scoop Protein powder
Directions
1. Combine all ingredients in a food processor. You may need to
adjust the amount of milk depending on the protein you use, it
should hold together with a little love!
2. Form into balls and roll in some desiccated coconut. Keep refrigerated.
Nutrition per serving (serves 10) Calories: 41 C: 5g P: 4g F: 0.5g
Protein lava cake
This is all about timing! You want to cook this enough to have the edges done but the centre still be gooey. Use enough milk to make a cake batter consistency which will change with different protein powders. Get this right and it is waaaay too good to be true!
Ingredients
-1/2 serving protein powder (+ 1/3 reserved in a separate cup with
1 tsp cocoa powder)
-1Tb cocoa powder
-1/4 tsp baking powder
-60mL unsweetened almond milk
-Sweetener (optional)
-Few choc chips (opttional)
-15g peanut butter
Directions
1. Lightly spray a small bowl or a mug with cooking spray and
combine protein, baking powder and cocoa powder then slowly
the milk until you get a cake batter consistency.
2. Top with chocolate chips and microwave 45-60 seconds. You
want it to be a little uncooked in the centre.
3. Mix the 1/3 scoop protein and cocoa powder with a dash of hot
water JUST to make a thick sauce. Top with peanut butter and protein sauce.
Nutrition per recipe Calories: 180 C: 1.5g P: 18g F: 8g