Coconut Protein Bites

A few months ago I was working on a handful of recipes for one of my Oxygen magazine articles. It was a recovery themed article so my recipes had to include ingredients that would work well for a pre- and post-workout snack. One of the ingredients I wanted to include was Avocado. Maybe it was bold thinking but I thought I could come up with a lean protein bar with the creamy fruit. Every attempt was a fail. That's where Coconut Avocado Protein Bites come in. Note: Oxygen decided not to use this recipe in the article so you get to see them here on my blog instead!

These little snacks are found all over the internet and various blogs I frequent. So I thought, "why not give them a try." You can almost make protein bites with any flavor you'd like and they will still turn out tasting like candy. I know it's hard to believe, but my Coconut Avocado Protein Bites taste like candy too! If you've tried my Double Chocolate Mint Protein Bites then you'd know just how decadent these little balls of goodness can truly be.

Just last week we were snowed in with 35 inches of snow from our dear friend Nemo (or the blizzard of 2013 for those not in-the-know). That's right - 35 inches! I sure wish I had made an entire batch of these bites for our weekend indoors. On the bright side, we spent 2 hours on Saturday shoveling snow and 3 hours on Sunday shoveling some more snow. Not that it really mattered, our street had not been plowed until late Sunday evening so it's not like we could move our cars if we wanted to. Nevertheless we still shoveled and shoveled and shoveled to make sure our cars were clear of snow and we could move them the first chance we got. Whatever. That's what we get for living in NY, right? If you check Google and look up how many calories you can burn shoveling snow you'll see that our efforts were totally worth it! Apparently shoveling snow burns about 300 calories per hour!

Here's Rich looking pretty proud of his our pile of snow. It got about another foot taller, this photo was taken I believe on Saturday.

Rich Unhappy Shoveling

And here is Rich looking pretty pissed off that it is now Sunday afternoon and plows have yet to show up. Behind Rich is our street, full of snow. In front of Rich is his car all clear of snow.

This is me feeling pretty sweaty after shoveling for a while in the sun on Sunday. Good thing the sunglasses are hiding my makeup-less face!

And after we shoveled snow on Sunday, we decided to do a workout indoors - give it a try, it was a real lung burner!

For time: 20 hand-release pushups 40 walking lunges holding 25# weight overhead (I used my 26# kettlebell cuz that's all I had) 80 double unders 80 situps 40 jumping squats 20 hand-release pushups

Not sure how long it took me to complete this workout, maybe 10 minutes at the most.

What other ingredients would you like to try in a protein bite or protein bar?

Coconut Protein Bites

makes 4 servings - prep time: 40 minutes - cook time: none

Ingredients:

• ¾ C Oat Flour (if you can’t find oat flour, you can grind rolled oats in your blender or food processor)
• ¾ C Vanilla protein powder
• ¼ C Avocado mashed
• ¼ C unsweetened shredded coconut
• ½ tsp. vanilla extract
• ¼ C water
• dash of salt
• 1 tsp. powdered Stevia
• 1 tbsp. Carob Chips
• ¼ C Flax Meal (or ground flax seeds)

Instructions:

1. In a medium size bowl, combine oat flour, protein powder, flax meal, salt, stevia and coconut.
2. Add mashed avocado, vanilla extract, and carob chips to the dry mix.
3. Slowly add water while stirring. Batter should be slightly dry and not too sticky. If you add too much water batter will be sticky and you’ll have to add more flour and/or protein powder to balance it out.
4. Scoop about 1 tbsp. of batter in to your hand and roll in to a ball. Optional – roll bites in shredded coconut before allowing to set.
5. Place bites on a parchment lined tray or plate. Let set in fridge for 30 minutes.

Notes:

Be careful when adding water to this recipe. If you add too much water too fast you will have a very sticky ball to deal with. Add water slowly.

Nutrition per serving: Calories: 227, Total Fats: 8 g, Saturated Fat: 4 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 90 mg, Total Carbohydrates: 19 g, Dietary Fiber: 6 g, Sugars: 4 g, Protein: 22 g, Iron: 1.4 mg

Chewy Berry Granola Bars

Every year the month of February rolls around and the first thing that comes to mind is Valentine's Day. Store fronts emit a reddish-pinkish hue and women all over the country anticipate what that special day might bring for her. This year I wanted to make a healthy treat for my fiance to show him my appreciation, so I came up with Berry Love Healthy Granola Bars. I've made many different kinds of granola bars in the past. For these bars, I wanted to use dried fruits that are red to stay with the theme, so I chose cherries, cranberries and strawberries. Then I went with yogurt covered raisins to throw in the color white. What I didn't anticipate was the sweet flavors of this combination to become a flavor explosion in your mouth. I give Berry Love Healthy Granola Bars an A+ and a golden star sticker seal of approval!

I thought about adding red food coloring to make them red in color. Would that have been strange? eh, maybe not.

How are you celebrating Valentine's Day this year?

Chewy Berry Granola Bars

makes 8 servings - prep time: 10 minutes - cook time: 30 min

Ingredients:

• 1 1/4 cup dry oats
• 1/4 cup flax meal
• 1/4 cup each dried cranberries, dried strawberries, dried cherries and yogurt raisins
• 1/3 cup each of raw almonds, cashews and macadamia nuts (I used unsalted and crushed macadamia nuts)
• 1/2 cup brown rice syrup

Instructions:

1. Preheat oven to 325 degrees F. Line an 8 x 8" baking pan with parchment paper and spray lightly with cooking spray. Set aside.
2. In a large bowl, combine oats, nuts and dried fruit. Pour syrup in microwave safe bowl, heat for 15-20 seconds, then pour over dry ingredients. Mix well with a large spoon.
3. Pour batter in to baking pan. Press down firmly with wet paper towel or oiled hand.
4. Bake the bars for 25-30 minutes for a chewy bar. Bake for 35-40 minutes for a crunchy bar. When the bars come out of the oven, press them again using a wet paper towel. Allow the bars to cool completely in the pan before slicing. The bars will firm up as they cool. Remove the bars by pulling them out using the excess parchment paper. Place on cutting board and slice in to 8 bars. Store in air tight container or wrap them individually in saran wrap for a quick gran-n-go snack.

Chicken Sausage and Peppers

Sausage and Peppers is an old-time family favorite for my fiance. Growing up his mother made this dish with both Chicken and Pork Sausage. Living in Long Island, NY it's not unusual to see Sausage and Peppers on a restaurant menu. That's because it's hearty and delicious with tons of flavor and texture. Not to mention, it's a staple in any Italian diet. I'm not Italian but my Chicken Sausage and Peppers was just as good as the rest and super healthy. I used fresh Spinach and Feta Chicken Sausage from Whole Foods Market and just the basics in terms of seasoning. It turned out better than expected. Served on top of Quinoa and you've got a protein packed, flavor extravaganza in your mouth and your belly.

Chicken Sausage and Peppers

makes 4-6 servings - prep time: 10 minutes - cook time: 35 min

Ingredients:

• 1 pound Chicken Sausage (any kind you like works well)
• 3 bell peppers (any color, yellow, green, red, orange) sliced
• 1 red onion halved and sliced
• 2 tablespoons Olive Oil
• 2 cloves chopped garlic
• 1/2 teaspoon sea salt
• 1/2 teaspoon black pepper
• 1 teaspoon dried oregano

Instructions:

1. If using fresh chicken sausage, start by browning in a skillet or on the grill. Cook partially or completely so that slicing is easier.
2. Slice sausage links in to bite size pieces.
3. Heat Olive Oil in large skillet on medium heat.
4. Add sausage and cook until brown on all sides, about 2-5 minutes turning over regularly.
5. Add onions to pan, cook about 1-2 minutes.
6. Then add seasoning to skillet. Stir well. Add bell peppers, cover and simmer for 20 minutes until peppers are tender.
7. Serve hot with Quinoa or another grain.

Crock Pot Smoked Flank Steak

The only thing I regret about this recipe is the fact that I completely failed at taking attractive photos of it. Steak is a favorite in my house and when this sucker came out of the crock pot, Rich and I couldn't wait to get our hands on it. So much so that we ate most of it before I realized I hadn't yet taken any photos for my blog! I ended up taking photos of what was left on the cutting board. I think it demonstrates how tender the meat was. (wishful thinking?)

Attractive photo or not, this recipe is a fail-proof crowd pleaser that melts in your mouth. It's smoking without the smoker! All you need is a crock pot, a few simple ingredients and time to let it cook. Low and slow is the way to go! lol

Crockpot Smoked Flank Steak

makes 4-6 servings - prep time: 10 minutes - cook time: 6.5 hrs

Ingredients:

• 1/2 cup Worcestershire Sauce
• 1/4 cup liquid smoke
• 1/4 cup low sodium soy sauce
• 1 tablespoon ground black pepper
• 2 tablespoons garlic powder
• 2 tablespoons onion powder
• 1/4 cup water
• 2 lbs grass fed Flank Steak (or smaller if you have a smaller crock pot)
• 1 tablespoon Olive Oil

Instructions:

1. Pour olive oil into heated pan on stove top. Sear meat for 2-3 minutes on each side.
2. Place all ingredients (excluding meat) in Crock Pot and stir well.
3. Settle seared meat into the mixture in the Crock Pot making sure your steak is well immersed in the sauce.
4. Set Crock Pot on low heat and cook for 6-8 hours.
5. Remove and slice against the grain.

Crock Pot Pulled BBQ Chicken

After surfing the web for barbeque chicken recipes for the slow cooker and not finding anything that didn't call for bottled barbeque sauce, I decided to create my own. This recipe is super simple. Mix all ingredients in the crock pot itself. Add your chicken breasts and try to keep them as one layer. Cook for 6-8 hours or until your chicken falls apart easily. Shred with 2 forks and drizzle with leftover sauce.

For my first attempt at chicken in the crock pot I give myself an A+! Crock Pot Pulled BBQ Chicken was juicy and tender and definitely tasted like barbeque. I left out the cayenne pepper because my fiance is not a fan of spicy food, but next time I think I'll throw it in for a bit of a kick.  Enjoy!

Crockpot Pulled BBQ Chicken

makes 6-8 servings - prep time: 5 minutes - cook time: 6.5 hrs

Ingredients:

• 1 (15 oz.) can tomato sauce
• 1/4 cup white vinegar
• 1 tablespoon smoked paprika
• 1 teaspoon garlic powder
• 1/4 cup Worcestershire sauce
• 1/2 teaspoon sea salt
• 1/2 teaspoon pepper
• 1 tablespoon onion powder
• 1 tablespoon ground mustard
• 1 1/2 teaspoon Truvia/Sugar blend
• 1/4 cup water
• 1 tablespoon ground cayenne pepper (optional)
• 4-6 chicken breasts

Instructions:

1. Add all ingredients to the crock pot. Stir well.
2. Place chicken breasts in the bottom of the pan aligning them in one layer. Cover the crock pot and set on low heat for 6-8 hours.
3. After 4 hours have passed, flip the chicken over but be sure they remain as one single layer.
4. The chicken is done cooking if it pulls apart easily with a fork.
5. Put all cooked chicken in to a bowl. With two forks pull apart the chicken. Top with sauce that it was cooked in.

Quick and Easy Zucchini Lasagna for One

Ever since having the real thing [homemade Lasagna] at Rich's Mom's house for Sunday night dinner last week, I've been craving another slice of heavenly Italian goodness. Only problem is Lasagna is a meal you can only have a few times a year. It's just so heavy and so full of calories - but oh-so-good you can't stop eating. Before you know it, your stomach is full of Lasagna you didn't know you had room for (at least that's what happens to me)!

I've heard you can make Lasagna using Zucchini slices in place of noodles. I thought I'd take a stab at it and hopefully fulfill my craving. But then I thought, I need some meat in my Lasagna.

So then I thought about that fact that we eat turkey burgers almost daily at my house. They're quick and healthy - perfect for a busy schedule like mine. Rich usually makes my burger ahead of time that way when I get home from work or the gym I can easily pop it in the microwave. This gave me a great idea - use the already cooked turkey burger as the meat in my Lasagna, and use Zucchini as my noodles! Yum! So that's just what I did. I think next time I'm going to actually make a meat sauce of my own. Since I was cooking only for myself, I decided on a single serve option with little preparation required. This dish was delish and definitely satisfying.

Are you a Lasagna lover? How do you prefer to make it at home? Leave a comment below.

Quick and Easy Zucchini Lasagna for One

Prep time 15 minutes - cook time 15 minutes - makes 1 serving

Ingredients: 1 small 6-8 oz. can of regular tomato sauce 1 - 2 small Zucchinis sliced in to thin strips, like lasagna noodles 1/2 cup fat-free or low-fat Ricotta cheese 1/4 cup part-skim shredded Mozzarella cheese dash of salt dash of pepper dash of dried basil dash of dried parsley 1 - 4 ounce burger patty of your choice (or 4 ounces of cooked ground beef or turkey) Parmesan Cheese (optional - note: I was going to use this and totally forgot - bet it tastes good though)

Directions: Preheat oven to 400 degrees F.

Add tomato sauce to a small bowl. Mix in salt, pepper, basil and parsley. Set aside.

Start by lining the bottom of a small, single portion casserole dish with zucchini. Try to cover as much of the bottom as possible. Then add a layer of Ricotta cheese and a small amount of Mozzarella cheese. Cover with a layer of tomato sauce. Crumble the burger and layer on top of that. Repeat the layering and top off your Lasagna with the rest of the Mozzarella cheese.

Place casserole dish on cookie sheet in case you get any spillover. Place in the oven and back for 10-15 minutes or until the cheese is melted. Let cool for 5 minutes before digging in. Enjoy!

Nutrition Facts Per ServingCalories 550, Calories from fat 184, Total Fat 21g, Sat. fat 12g, Trans fat 0g, Cholesterol 130mg, Sodium 213mg, Total Carbohydrate 36g, Dietary Fiber 8g, Sugars 20g, Protein 60g, Iron 5.2mg Source: Nutritiondata.com

Chewy Healthy Granola Bars

Today we're getting hit by hurricane Sandy. I spent 26 of my 29 years of age in Florida living through some of the worst hurricanes to date. The ones that stand out off the top of my head are Andrew, Katrina and Rita. But I'm sure if I were to ask my parents, they'd remind me of dozens more growing up. When I moved to NY a little over 3 years ago I thought I had finally escaped hurricanes - wrong. Last year Hurricane Irene took a casualty - my car. It was flooded to death. Poor thing. And now, we're about to get hit by the mack daddy of all storms - Frankenstorm (aka Hurricane Sandy).

There's not much to do during a storm, but leading up to it you've got to prepare. Bring in lawn furniture, freeze ziploc baggies of water, tie down the Weber grill, bake and cook everything in your house. I decided I'd make a healthy snack packed with nutrients that needs no refrigeration and can be taken anywhere - Granola Bars! They are like the perfect go-to snack for any situation.

I'd almost refer to these bars as "everything but the kitchen sink" granola bars because you can throw in whatever you want. This recipe is packed with some of my favorite fruits and nuts.

How do you prepare for a storm? And what's your favorite thing to do to pass time when it's all going down?

Chewy Healthy Granola Bars

prep time: 10 minutes - bake time: 20 minutes - makes 9 bars

Dry Ingredients:

1 1/2 cup rolled oats 1/2 cup almond flour 1/4 cup flaxseed meal 2 scoops unflavored or vanilla protein powder (I used a protein blend of casein, whey and egg white protein) 1 1/2 cup chopped nuts of your choice (I used pepitas, sunflower seeds, cashews, walnuts and almonds) 3/4 cup dried fruit of your choice (I used strawberries, raisins, cranberries and cherries)

Wet Ingredients:

3/4 cup honey 2 tablespoons almond butter or peanut butter 1 whole egg

Directions:

Preheat oven to 350 degrees F. Line a 8 x 11" cake pan with parchment paper and spray with cooking spray.

In a large bowl combine all dry ingredients. Mix well with large spoon.

In a small bowl, lightly whisk egg. Then, in another bowl, combine honey and almond butter, microwave on high heat for 30-45 seconds until runny. Pour egg and honey/almond butter mixture in to dry ingredients. Stir until well combined. You may need to use your hands to make sure the mixture is well coated. The mixture should be quite sticky at this point.

Pour batter in to lined cake pan. Spread out with a spoon and press down with your hands until well packed. Place in the center of the oven and bake for 18-20 minutes until the top is lightly brown. Remove and let cool. Slice in to 9 bars and enjoy! You can store them in a air tight container for 2-3 weeks. Or wrap them individually in saran wrap for a quick grab-n-go snack!

Moist Paleo Pumpkin Muffins

It's fall, what do you expect? Pumpkin is a fall staple and what better way to celebrate fall than to eat pumpkin! I was going to go with Pumpkin bars, but then I thought it'd be more fun to put the batter in muffin tins. Enter, Moist Paleo Pumpkin Muffins. Personally, I'm not a strict Paleo person. However, I do like to keep carbs and sugars to a minimum when I'm baking. For this recipe, the only carbohydrate source is the pumpkin. All other ingredients fall under the "paleo" or "grain-free" and sugar-free categories. I have to admit though, after an entire day of recipe flops, I was a bit skeptical about this one turning out ok. To my surprise these little suckers are quite moist and tasty! For something that has no butter, no oil, no flour, and no sugar - they are quite delicious and you'd really never know.

Have a muffin for breakfast or afternoon snack - they've got just enough protein to keep you feeling satisfied. Top 'em with some plain non-fat greek yogurt for a clever and delicious post-workout meal!

What's your favorite fall food? Have you ever felt a bit self-conscious about your cooking?

Moist Paleo Pumpkin Muffins

Prep time: 10 min. - Cook time: 18-20 min. - Makes 12 servings

Ingredients:

1 cup canned pumpkin or pureed pumpkin 1 cup Almond Flour 1/3 cup vanilla protein powder (I used a whey/casein/egg white blend) 1/4 cup chopped Walnuts (optional) 1/2 teaspoon Baking Soda 1 teaspoon cinnamon 1/4 teaspoon sea salt 1 teaspoon nutmeg 1/2 teaspoon ground ginger 1/2 teaspoon all spice 2 tablespoons flaxseed meal 3 egg whites 1/2 cup unsweetened almond milk 2 tablespoons almond butter 1 teaspoon vanilla extract 2 tablespoons honey 2 tablespoons Nectresse or 2 more tablespoons Honey

Directions:

Heat oven to 350 degrees F. Lightly coat muffin tin with cooking spray.

Combine dry ingredients (including pumpkin) in a large mixing bowl.

Heat honey and almond butter in microwave safe dish for about 30 seconds. Stir until smooth. In a separate bowl, beat egg whites lightly and add vanilla extract. Pour wet ingredients in to dry ingredients and mix until well combined.

Pour batter evenly in to muffin tin. Bake for 18-20 minutes or until knife inserted in center comes out clean.

Nutrition facts provided by nutritiondata.com Nutrition per muffin: Calories: 114, Total Fats: 6 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 130 mg, Total Carbohydrates: 7 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 8 g, Iron: 0.8 mg