Posts Tagged ‘nuts’

Oat-pro12smWM

OATMEAL-PRO BREAKFAST BARS

I remade a classic Oatmeal Cookie recipe into a protein breakfast bar that is full of fiber and other tasty things, just right to keep you going til lunch.  Yes, it’s high in carbs, but they are the stick-to-your-ribs type and should give you a slow burn to keep you from crashing mid-morning.  Kids will love these, too.  They freeze great – wrap individually – throw one at them as they rush out the door.  These are not low calorie, but definitely better than a Pop-Tart or Toaster Strudel…and your house will smell like Heaven for a few hours.  Never a bad thing. 

The add-ins are endless, too.  Any and all chopped nuts, no sugar added dried fruit, coconut, or if you’re feeling extra sweet go with some mini chocolate chips or toffee bits.  Yes, I went there…maybe.  Yes, yes I did.

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Printable Recipe

 

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3/4 cup butter, softened (1 1/2 cubes)

1/2 cup peanut butter

1 cup Whey Low Gold, packed (see note*)

3/4 cup Whey Low Granular (see note*)

2 eggs

3 tablespoons water

2 teaspoons vanilla extract

1 teaspoon baking powder

1 teaspoon baking soda

1/2 teaspoon cinnamon

1/2 teaspoon salt

1 3/4 cups flour

2 scoops vanilla protein powder (approx 1/3 of a cup is standard scoop size)

3 cups old-fashioned oatmeal

1 cup chopped nuts (peanuts, pecans, walnuts…whatever)

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Preheat oven to 325 degrees.  Spray an 11 x 15 baking pan with vegetable cooking spray and, if you have it, line with parchment paper.  Set aside.

In a large bowl (or mixer bowl) cream together the butter, peanut butter, Gold, and Granular until well mixed.  Whip in the eggs, water, vanilla, baking powder, baking soda, salt, and cinnamon until fluffy.  Stir in the flour and protein powder JUST until moistened.  Stir in the oatmeal and nuts until mixed through.

Spread (wet fingers worked best for me) evenly into the prepared pan and bake for 15 minutes.  COVER LOOSELY WITH FOIL (the Whey Low gets dark faster than regular sugar) and bake for another 15 minutes, or until fairly set.  (They will still “give” a little bit…not be firm like a cake.)  Run a knife around the edges and allow  to cool completely.  Remove from pan, if you’ve used paper, and cut into desired size bars.  Makes 20-25 bars.

20 bars
Per Serving: Calories 241; Protein 11 g; Fat 15 g; Carbs 30 g; Fiber 4 g; (NET CARBS 26 g); Sugar 15 g; Sodium 141 mg

25 bars
Per Serving: Calores 193; Protein 9 g; Fat 12 g; Carbs 24 g; Fiber 3 g; (NET CARBS 21 g); Sugar 12 g; Sodium 113 mg

*NOTE: I use Whey Low since it is slower to digest and doesn’t spike my blood sugar.  I’ve had gastric bypass and this doesn’t make me ill.  REGULAR brown and granulated sugar would work beautifully, also, but would change the stats, slightly.

(I use Accu-Chef to figure my stats.)

Oat-pro29smWM

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ALMOND QUINOA PROTEIN GRANOLA BALLS

I do love my No Bake Protein Cookies…yes, I do.  But, for some people (and I can’t believe I’m saying this out loud) chocolate isn’t wanted.  These are full of good-for-you carbs and not too sweet.

These are prefect for mid-afternoon cravings and have enough protein to hold you over till dinner.  Or grab one for breakfast with your pro shake.

For this batch I added in things that I had on hand – but use any nut, NSA dried fruit, chocolate chunks (ooops!  some sneaked in…well, darn), whatever you want to customize for your own tastes.

 **For the balls in the photo I used roasted, salted cashews and almonds, and dried cherries.

Variations that I LOVE:

~ 1/4 cup almonds, crushed, 1/4 cup sun seeds, 2 tablespoons finely chopped dates, drop or two of almond extract

~ 1/2 cup pistachios, finely chopped, 1/4 cup unsweetened coconut, 2 tablespoons crushed dried banana chips, drop or two of coconut extract

~ 1/4 cup walnuts, crushed, 1/4 cup pecans, crushed, 2 tablespoons chopped dark chocolate

~ 1/4 cup macadamia nuts, crushed, 1/4 unsweetened coconut, 2 tablespoons finely chopped NSA dried pineapple, drop or two of coconut extract



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1/2 cup almond butter (or peanut butter)

1 1/2 tablespoons Agave nectar (or honey)

1/2 teaspoon vanilla extract

1/4 teaspoon cinnamon

1/8 teaspoon salt

1/2 cup quick-cooking oats

1/4 rounded cup COOKED quinoa  (cooking instructions below)

1/4 cup almonds, finely chopped

1/4 cup cashews,  finely chopped

2 tablespoons finely chopped dried cranberries/cherries/raisins/etc

1/2 cup vanilla protein powder

1-2 tablespoons water – AS NEEDED  (see below)

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To cook quinoa (this will make more than needed):

1 cup water

1/2 cup rinsed quinoa

1/4 teaspoon salt

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In a small saucepan combine the water, quinoa, and salt.  Bring to boil over high heat.  Reduce heat to low, cover, and cook for 18-19 minutes.  All the water should be absorbed and the “tail” or white ring of each seed should be visible.  Fluff with fork.  Leave uncovered and set aside to cool slightly.

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In a bowl stir together the almond butter, Agave, vanilla, cinnamon, and salt.  Add oats, quinoa, cranberries, almonds, cashews, and protein powder.  Stir together until very well combined.   If too dry, add 1-3 tablespoons water – 1 tblsp at a time.  (The mixture should be moist and sticky, but not wet.)

In generous 1/8th cup portions, roll into balls, without pressing too hard, and place on waxed paper to set up.  Store in an air-tight container.

OR line an 8×8 inch square pan with waxed paper, extending up two sides.  Press the mixture into it the prepared pan.  Cover and chill in the fridge for an hour.  Lift the mixture out of the pan with the waxed paper and cut into 10 bars.  Makes 10 pieces.  Store in an air-tight container.

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Per ball: Calories 190; Protein 10g; Tot Fat 8g; NET Carb 14g; Sugar 4g; Sodium 88mg

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BLOG644

NUTTY GRANOLA

The combinations are absolutely endless with this recipe.  Subtract anything you don’t care for or add anything else that you love.

I’ve used it as a topping on fruit crisp, sprinkled it into yogurt or a trifle, made it into trail mix with sugar free candies and dried, unsweetened fruits.

This also gives you a good excuse to check out the bulk bins in the natural foods section of your supermarket. It may seem expensive to purchase all the ingredients, but it is worth it…and when you break it down into 50 servings…it’s nothing compared to the quality!

Remember that the carbs and some of the fats come from nuts and whole grains…good for you, in moderation.

BLOG94

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Vegetable Cooking Spray
3 cups old-fashioned oats
1/2 cup almonds (sliced, or slivered)
1/2 cup cashew halves (roasted, salted)
1/2 cup sunflower seeds (raw or roasted)
1/2 cup peanuts (roasted, salted)
1/2 cup pecan halves
1/2 cup unsweetened coconut
1/2 cup wheat germ
1/2 cup sesame seeds or flax seeds
1/2 cup vegetable oil
3 tablespoons butter
1 cup Splenda OR Whey Low Granular and Gold, mixed OR sugar if you aren’t watching those
1/2 cup sugar free or regular honey OR sugar free or regular pancake syrup OR combo
1/2 cup peanut butter
1/4 teaspoon salt
1 teaspoon vanilla extract (try almond or maple)
1 teaspoon cinnamon

Preheat oven to 275 degrees.
(I have a very large stainless bowl that I mix it in and put it right into the oven to bake. Works great!)
In a large bowl, coated with vegetable cooking spray,  combine, oats, almonds, cashews, sun seeds, peanuts, pecans, coconut, wheat germ, and sesame or flax seeds. In a small saucepan, over medium heat, stir together until melted the oil, butter, Splenda, syrup or honey, peanut butter, salt, vanilla, and cinnamon. Pour over the oat mixture and stir very well, until all is coated.

If the bowl you are mixing it in is metal put it directly into the oven. If not, spread mixture into a large roasting pan or a large baking sheet. Place in oven and bake, stirring every 20 minutes, until golden brown and the oats lose their ‘raw’ taste. (Takes 2 hours or longer when I use the bowl. The pan will be more like 1 1/2 hours.) Remove from oven and allow to cool completely, stirring occasionally. Once cooled, store in an airtight container. Makes about fifty 2-tablespoon servings.

Per 2 tablespoons: Calories 106: Protein 3 g; Fat 9 g; Carbs 5 g; Sugar 1 g; Sodium 30 mg

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CranberryPecanCookies5sm framed

CRANBERRY PECAN COOKIES

Studded with tart cranberries and crunchy pecans, these are the perfect little cookies.

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Vegetable cooking spray
4 tablespoons butter, softened
3/4 cup  Whey Low Granular
2 tablespoons milk
1 tablespoon orange juice
2 teaspoons freshly grated orange peel
1 egg white
1 cup flour
1/4 cup almond flour/meal
1/4 teaspoon salt
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/2 cup finely chopped pecans
1 cup fresh or frozen cranberries, coarsely chopped

Preheat oven to 350 degrees. Lightly grease a cookie sheet with vegetable cooking spray or fit with parchment paper.

In a small bowl combine flour, almond flour, salt, baking powder, and baking soda. Set aside.

In a large bowl cream together butter and sugar sub until light. Beat in milk, orange juice, orange peel, and egg white. Stir in dry ingredients. Batter will be stiff. Stir in pecans and cranberries.

Drop by tablespoonfuls onto prepared cookie sheet 2 inches apart. Bake for 15-18 minutes or until golden. Allow to cool on baking sheet for one minute before removing to wire rack to cool completely. Makes about 20 cookies.

Per Serving: Calories 78; Protein 1 g; Fat 5 g; Carbs 5 g; Sugar 1 g; Sodium 18 mg

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COWBOY COOKIES

You know these cookies…the ones with all the goodies crammed into them!  Really, it’s totally up to you how much or how little you use – but I’m tellin’ ya…the more innards, the more they look like CowPIES!!!

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1 cup flour

1/2 teaspoon soda

1/4 teaspoon salt

1 1/2 teaspoon baking powder

1/2 cup butter

1/2 cup Whey Low Granular

1/2 cup Whey Low Gold, packed

1 egg

1/2 teaspoon vanilla

1 cup oatmeal

1 cup sf chocolate chips or chunks OR sugar free M&M-type candies

1/2 cup chopped nuts – peanuts, walnuts, pecans…whatever you love

Preheat overn to 350 degrees.

In a small bowl combine the flour, soda, salt, and baking powder and set aside.  In a large bowl cream the butter, WL Granular, and WL Gold until light.  Beat in the egg and vanilla.  Stir in the flour mixture along with the oatmeal, chocolate, and nuts.  Drop by spoonfuls onto a cookie sheet  (these will spread a bit) and bake for 10-12 minutes or until set.

I make BIG cookies…and nobody ever makes them the same size…so the stats are for the WHOLE recipe.  Divide by how many you end up with!

Total Recipe: 2876 Calories; 59 g Protein; 174 g Tot Fat; 385 g Carb; (360 NET Carbs); 25 g Fiber; 63 g Sugar; 1343 mg Sodium

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PecanTorte39sm BLOGS

PECAN CHOCOLATE TORTE
Cake:
Vegetable Cooking Spray
1 cup broken pecans or walnuts
2 tablespoons flour
Pinch of salt
2 1/2 teaspoons baking powder
4 eggs
3/4 cup Nature Sweet Crystals
1/2 teaspoon vanilla
1/8 teaspoon cinnamon
1/4 cup sugar free hazelnut syrup
Frosting:
1 1/2 cups heavy whipping cream
1/2 cup plus 1 tablespoon Splenda
6 tablespoons unsweetened cocoa powder
1/4 teaspoon cinnamon
Preheat oven to 350 degrees.  Coat two 8-inch round cakes pans with vegetable cooking spray and set aside.  Place a medium bowl and electric mixer beaters in the freezer.
In a small bowl combine pecans, flour, salt, and baking powder.  In a blender or food processor, add eggs, NS crystals, and vanilla.  Process for 30 seconds.  Add the nut mixture.  Cover and process until smooth; about 1 1/2 minutes.  Divide batter between prepared cake pans.  (It will seem like a very little amount of batter.)
Bake for 15-25 minutes or until top springs back when lightly touched.  (Centers may appear fallen slightly.)  Cool in pans on wire racks for 10 minutes and then loosen cakes and remove from pans.  Return to racks and cool completely.
In the chilled bowl whip the heavy cream until soft mounds form.  Add the Splenda, unsweeted cocoa powder, and cinnamon.  Beat until just combined.  Return to the fridge until ready to use.
To assemble the cake:  Split each layer in half, horizontally, with a serrated knife.  Brush at least two of the layers with the hazelnut syrup.  Place one on a plate and spread 1/3 cup of frosting.  Repeat until you’ve used all the layers.  Frost the top and sides of the cake.  Garnish with berries, or chocolate curls if desired.  Makes 16 servings.
Per Serving: 152 Cal; 3 g Protein; 11 g Tot Fat; 3 g Carb; 1 g Fiber; 0 g Sugar; 62 mg Sodium
PECAN CHOCOLATE TORTE
A beautiful cake with very little flour – so no need to panic about the simple carbs.  I love that it goes together quickly and looks so impressive.  Crushed berries would be perfect to nestle between the layers, too.
(Take a peek at the inside, below…)

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Cake:

Vegetable Cooking Spray
1 cup broken pecans or walnuts
2 tablespoons flour
Pinch of salt
2 1/2 teaspoons baking powder
4 eggs
3/4 cup Whey Low Granular
1/2 teaspoon vanilla
1/8 teaspoon cinnamon
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Frosting:
1 1/2 cups heavy whipping cream
1/2 cup plus 1 tablespoon Splenda
6 tablespoons unsweetened cocoa powder
1/4 teaspoon cinnamon
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Preheat oven to 350 degrees.  Coat two 8-inch round cakes pans with vegetable cooking spray and set aside.  Place a medium bowl and electric mixer beaters in the freezer.
In a small bowl combine pecans, flour, salt, and baking powder.  In a blender or food processor, add eggs, sugar sub, and vanilla.  Process for 30 seconds.  Add the nut mixture.  Cover and process until smooth; about 1 1/2 minutes.  Divide batter between prepared cake pans.  (It will seem like a very little amount of batter.)
Bake for 15-25 minutes or until top springs back when lightly touched.  (Centers may appear fallen slightly.)  Cool in pans on wire racks for 10 minutes and then loosen cakes and remove from pans.  Return to racks and cool completely.
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In the chilled bowl whip the heavy cream until soft mounds form.  Add the Splenda, unsweeted cocoa powder, and cinnamon.  Beat until just combined.  Return to the fridge until ready to use.
To assemble the cake:  Split each layer in half, horizontally, with a serrated knife.  Brush at least two of the layers with the hazelnut syrup.  Place one on a plate and spread 1/3 cup of frosting.  Repeat until you’ve used all the layers.  Frost the top and sides of the cake.  Garnish with berries, or chocolate curls if desired.  Makes 16 servings.

Per Serving: 152 Cal; 3 g Protein; 11 g Tot Fat; 3 g Carb; 1 g Fiber; 0 g Sugar; 62 mg Sodium

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