Cinnamon Swirl Protein Bars

Another Jamie Eason classic recipe! I made these a while ago, but forgot to post the recipe. Obviously I can’t eat them while I’m still in the transition phase of my detox..*eye roll*…I’m definitely missing these little treats. Soon they will be back in my life! <3

I’m on Day 25 no coffee today…it sucks. lol.

Makes 16 bars      Prep Time – 15 min     Baking Time – 25-30min

Ingredients

1. 1/3 cup stevia (powder)
2. 2 tbsp cinnamon
3. 1 cup coconut flour
4. 1/2 cup almond flour (or oat flour)
5. 2 scoops vanilla protein powder (i used vega)
6. 1 tbsp baking powder
7. 1/2 tsp salt
8. 1/3 cup stevia (powder)
9. 2 egg whites
10. 1 cup unsweetened almond milk
11. 1/2 cup unsweetened apple sauce

Directions

1. Preheat oven to 350 degrees.
2. In a small bowl, mix together 1/3 cup stevia and the cinnamon. Set aside.
3. In a large bowl, mix together the flours, protein, baking powder, salt and rest of the stevia.
4. In another small bowl, whisk together the egg whites, almond milk and applesauce. Add wet ingredients in with the dry ones and give it a good mix.
5. Pour half the batter into a 8×8 baking dish. Sprinkle half the cinnamon & stevia mixture over top. Then pour the remaining batter and sprinkle the rest of the cinnamon & stevia mixture over top.
6. Brag a knife through the batter to marble it in whatever design you choose :)
7. Bake for 25-30 minutes. Let cool and cut into squares :)

Carrot Cake Protein Bars

Before I say anything – Happy National Dog Day to my one and only Shasta! She’s the biggest pain in my ass who brings me so much joy all at once! I honestly don’t know what my life would be like without her :) Love you my little monster xoxoxo!

Ok now down to business – what’s going on in Alicia’s life?! Well I finished Phase 1 of Jamie Eason Livefit Trainer. Weeks 1 to 4 were pretty simple….too simple for me :P so I added in a lot of my own cardio, intervals, abs and a few other things. But stuck to the weight program pretty religiously. I’m very happy with the progress so far. But seriously looking forward to things getting more challenging in phase 2 :)

I got the recipe for these bars off Jamie Eason’s recipe list on bodybuilding.com. The nutritional info is all on that website. I switched it up a bit though to avoid oat flour and whey protein. Since I can’t have any dairy (including whey…booooo), I’m stuck with using plant based protein for everything. So Vega it is!

Makes – 16 bars    Prep Time – 5 min    Baking Time – 20 min

Ingredients

• 1/2 cup brown rice flour
• 1/2 cup quinoa flakes
• 2 scoops Vanilla Protein Powder (I used Vega)
• 2 tsp cinnamon
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/8 tsp allspice
• 1/8 tsp nutmeg
• 4 egg whites
• 1/4 cup stevia
• 2 4oz jars carrot baby food
• 2 tbsp water

Directions

• Preheat oven to 350 degrees
• Mix first 8 ingredients (dry ingredients) together in a large bowl.
• In another small bowl, mix together egg whites, stevia, carrots and water.
• Combine your dry and wet ingredients. Pour into a greased 9×9 pyrex dish. Bake for 20 minutes :)
• Let cook and cut into 16 squares.

Vanilla Protein Icing

• Mix together: 1 tbsp almond milk with 1/2 tbsp vanilla protein powder. Pour over top of protein bars :)

Blueberry Protein Mug Cake

Ok so this is a TERRIBLE picture, I know. But I put it into the wrong bowl, and then made a big mess, and then look a little bite, and then another big bite…and it just all went downhill from there.  It’s lucky I got a picture of anything other than an empty bowl!

Ingredients for Cake

1. 2 tbsp eggs whites
2. 1 tbsp almond milk
3. 1 scoop casein protein powder (I used cookies and cream flavour)
4. 1/2 tbsp coconut flour
5. pinch of baking powder
6. pinch of stevia

Ingredients for Toppings

1. 1/2 cup blueberries – frozen or fresh
2. Sprinkle or cinnamon and stevia
3. 1/2 tbsp almond butter

Directions

1. In a mug, combine all the mug cake ingredients.  Microwave on high for approx 3 minutes, checking it half way through to make sure it’s cooking. Let the cake cool while you throw together your toppings.
2. Microwave your blueberries until warm and melty. Stir in cinnamon and stevia.
3. Place mug cake into a bowl.  Top with blueberry mixture and almond butter! Enjoy :)

Krystalfit Team after the Spartan Race in North Vancouver on June 14th

Vanilla Almond Green Breakfast Bowl

Mmmmm my absolute favourite breakfast any day of the week.  Actually…I would eat this for breakfast, lunch and dinner if I could.

This recipe is based on the Oh She Glows Milli Vanilli Green Monster that I made into a breakfast bowl.  I haven’t tried all of her variations of green monsters yet, but so far this is my favourite. The key to the yummy almondie-goodness is the almond extract! Don’t skip that out ;)

Makes 1 serving      Total Time – 5-10 minutes

Ingredients for Smoothie 

1. 1 cup spinach or kale
2. 1/4 cup almond milk
3. 1 tbsp vanilla protein powder
4. 1/2 tsp vanilla extract
5. 1/4 tsp almond extract
6. 1 tbsp almond butter
7. 1-2 drops stevia
8. 1 tsp ground flaxseeds
9. 2 tsp coconut butter (optional)

Ingredients for Breakfast Bowl

1. 1-2 tbsp chia seeds
2. 1 tbsp hemp hearts
3. 1-2 tsp cinnamon
4. 1/2 banana, sliced
5. any fresh berries or fruit you want
6. 1/4 cup quinoa granola (or any type of granola)
7. Optional toppings – coconut flakes, sliced almonds, cashews, etc

Directions

• Blend up all the smoothie ingredients.  Start with just a small amount of almond milk and add more as needed. It should be pretty thick!
• Pour into a bowl and top with your breakfast bowl ingredients. YUM!

Blueberry Chia Seed Oatmeal

What a treat for breakfast while I’m living the life on reading break :) I enjoyed a much deserved sleep in (I got up at 8am…lol), turned on Kelly and Michael, and drank my Yogi green tea while reading Women’s Health Mag. Mmmm heaven <3 Not having to rush off to class or hit the library early is such a lovely break.  Too bad it’s already Thursday…this week is going by too fast!

Makes one serving        Prep Time – 5 min

Ingredients

1. 1/2 cup oatmeal
2. 2 tsp honey
3. 1 tbsp cinnamon
4. 1 tbsp chia seeds
5. spoonful of hemp seeds and ground flax seeds (optional)
6. 1/2 cup frozen blueberries
7. 3 tbsp Saugeen Country plain yogurt
8. 1 tsp vanilla extract
9. 1 tbsp almond butter
10. Banana, blueberries, coconut flakes for toppings :)

Directions

1. Make the oatmeal and mix in cinnamon, 1 tsp honey, chia seeds, hemp seeds, ground flax.
2. In a blender, blend together the frozen blueberries, yogurt, vanilla extract, remaining honey, and almond butter.
3. Fill half a bowl with the oatmeal and pour the yogurt mixture in the other half.  Top with banana, blueberries, and some coconut flakes :)

Granola

This granola is definitely a staple in my house.  I make a big batch so I always have it on hand for a quick and easy breakfast, or a late night snack :) Combine with yogurt or almond milk and your favourite fruit/berries for breakfast. For dessert, I like to mix up a little cup full of granola, raisins, dark chocolate chips, coconut flakes and cinnamon.  It tastes exactly like an oatmeal chocolate chip cookie :) YUM!

Ingredients

• 6 cups large flake rolled oats
• 1/2 cup pumpkin seeds
• 1/2 cup sunflower seeds
• 1/2 cup flax seeds
• 1/2 cup almonds, chopped
• 1/2 cup hazelnuts, chopped
• 1/2 cup coconut flakes (optional)
• 2-3 tbsp cinnamon
• 1/2 cup coconut oil
• 1/3 cup honey or brown rice syrup
• 1 tbsp vanilla extract

Directions

1. Preheat oven to 350 degrees.
2. In a large bowl, combine oats, seeds, nuts, coconut flakes, and cinnamon.
3. In another small bowl, melt the coconut oil, honey and vanilla in the microwave.  Pour over the oat mixture and stir until well combined.
4. Spread out the oats evenly in one layer on two baking sheets and press down firmly.  Bake for around 35-45 min or until golden brown.  Let cool and enjoy :)

Cinnamon Roasted Chickpeas

I was finding myself snacking on almond and cashews farrrrr too often! There’s something about sitting in class for 3 hours that just makes me constantly hungry….eating because I’m bored maybe??? lol not so shocking.  So these little gems are a GREAT substitute.  Less fat and lots of protein!! Crunchy and satisfying :)

Ingredients

1. 1 can organic chickpeas
2. 1 tbsp coconut oil
3. 2 tsp honey
4. 1 tbsp cinnamon

Directions

1. Preheat oven to 375 degrees.  Rinse the chickpeas under cold water.  Lay out on a paper towel and dry them off. Place in a bowl.
2. Melt the coconut oil and the honey together.  Pour over the chickpeas and stir until coated.  Sprinkle on the cinnamon and stir around until evenly coated.
3. Place on a parchment paper lined baking sheet and bake for around 40 minutes until golden and crunchy.
4. Let cool and enjoy!

Banana Almond Butter Protein Waffles

Wooooooo waffles!! I finally got a waffle iron for Christmas (thank you big bro), so waffles are my new thing.  My first attempt was banana almond butter waffles….mmmmmm yep, they were amazing. I was surprised how light and fluffy they were as well! Definitely a keeper.

Makes 2 or 3 waffles       Prep Time – 5 min       Cooking Time – 5 min

Ingredients

1. 1 scoop vanilla protein powder
2. 2 tbsp almond flour
3. 1 tsp baking powder
4. 1/2 tsp baking soda
5. 2 tsp cinnamon
6. 1 ripe banana, mashed
7. 3 egg whites
8. 1/2 tbsp almond butter
9. Optional – chia seeds, ground flax seeds, hemp seeds, blueberries, banana, yogurt, unsweetened coconut flakes

Directions

1. Pre-heat the waffle iron.  In a bowl, stir together the protein powder, almond flour, baking powder, baking soda, cinnamon, and any other seeds you’re using. I used chia seeds, ground flax seeds, hemp seeds, and greens powder.
2. Stir in the mashed banana, egg whites and almond butter.  You may need to add a little bit of almond milk if the batter isn’t thin enough.
3. Add the batter to the waffle iron and cook until it stops steaming or you can pull apart the iron without the waffles sticking.
4. Add your toppings and ENJOY! I used coconut yogurt, blueberries, sliced banana, and cinnamon.

Healthy “Hot Chocolate”

This is the perfect treat to have on a rainy night, snuggled on the couch, under a blanket, watching a good movie :)

Ingredients

1. Almond milk
2. Chocolate Hazelnut Tea
3. Stevia or honey
4. Cinnamon

Directions

1. Fill up your mug 1/4 full of almond milk.  Either steam the milk or heat in microwave.
2. Add in the tea bag and fill up the rest of the mug with boiling water.  Put a couple drops of stevia or a little teaspoon of honey in the mug and give it a good stir.
3. Sprinkle some cinnamon on top and enjoy :)

Banana Chai Cookies

Omg school has been CRAZY busy!!! Wtf!! I’ve been missing baking and cooking new recipes so much. Thankfully, I had a little bit of extra time this morning so I thought I would give these interesting cookies a try. All I can say is amaaaaaaazing! Enjoy :)

Makes 16 cookies       Prep Time – 15 min         Bake Time – 20 min

Ingredients

1. 2 ripe bananas
2. 1 shot espresso
3. 3/4 cup rolled oats
4. 1/4 – 1/3 cup almond flour
5. 1/4 tsp each: ground cardamon, ground cloves and nutmeg
6. 1/2 tsp baking powder
7. 1 tsp cinnamon
8. 1/2 tsp vanilla extract
9. 1/4 cup dark chocolate chips (optional)

Directions

1. Preheat oven to 350 degrees.
2. In a medium size bowl, mash the banana in with the espresso until well combined.  Next, add in your spices, baking powder and vanilla extract and give it a good mix.
3. Then, you can gradually add in the oats and almond flour.  You may need to add a little more or less depending on the consistency you want it.  When that’s all mixed up, stir in chocolate chips.
4. Spoon onto a parchment paper lined baking sheet in 1 inch balls. Bake for around 20 minutes.
5. Let cool and EAT!!

Original Recipe from Burpees in the Kitchen