Personal Health Intiative Training

Posts tagged ‘coconut’

Healthier Pumpkin Chocolate Chip Chewy Bars!!

October is here! It’s time for some new recipes! I really enjoy eating pumpkin, but it’s harder to find outside of the fall season. I purchased two cans of pumpkin last week and decided to do something with them. I made a healthier version of pumpkin bars that are easy to make and have a good amount of protein. I added chocolate chips because I just love chocolate. You could substitute the chocolate with nuts or blueberries. These are great pre or post-workout.

Pumpkin Bars

Pumpkin Bars

  • 2 scoops of chocolate protein powder
  • 1/4 cup of flaxseed meal
  • 1/2 cup of chocolate chips
  • 2 whole eggs (can substitute egg whites)
  • 2 tablespoons of coconut oil melted (or leave out for less fat)
  • 1 can of organic pumpkin
  • 1 teaspoon of vanilla extract
  • 1 teaspoon of baking soda
  • 1 and 1/2 cups of ground instant oatmeal
  • Enough almond milk to wet the mixture to the consistency you desire ( you can also use water)

1. Spray a square glass baking dish and preheat oven to 375 degrees.

2. Take about 2 cups of dry instant oatmeal and grind in the blender until it is the consistency of flour. Measure out 1 and 1/2 cups of the ground oats and place in a bowl. Add the baking soda and protein powder in the bowl with the oatmeal. Add the flaxseed meal. Mix.

3. In a separate bowl, mix the canned pumpkin, vanilla extract, eggs, coconut oil, and chocolate chips. You can also add in stevia if you want more sweetness.

4. Add the wet ingredients to the dry ingredients and mix until blended well. Slowly add in the almond milk to make the mixture smoother, but it should still be a little thick.

5. Bake at 375 degrees for 30-45 minutes. Check often and make sure it doesn’t dry out too much.

6. Take out and cool.

7. Cut into 10-12 squares.

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Bread Anyone?

I have been very skeptical of trying this “low carb” bread by Julian Bakery. It just sounded too good to be true. However; when you look at the ingredients, you can see that the macronutrients are in exact alignment with what is needed for a cutting diet. 6 grams of carbs total with 5 grams of insoluble fiber, so the bread contains only 1 gram of net carbs. The coconut bread by Julian Bakery only has 1 gram of fat and is just 35 calories per slice. When I saw this in Whole Foods today, I just had to try it. Part of the fun of doing my own diet is that I can be creative! I need to experiment on myself first before I make recommendations to other people.

Well the verdict is….I love it! It tastes good, makes me feel full, and helps me psychologically get through a VERY strict diet. This bread is very expensive but to me it is worth it. If you cannot eat bread because of a gluten allergy or are on a cutting diet, you should give this a shot. You will continue to lean out while eating it. There are many different versions of their bread but this is the one I tried.

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You have to keep it in the freezer, but you can thaw it out in the oven and make a wonderful slice of toast for breakfast. I ate this with my bison burger and zero carb noodles for lunch today. It was delightful.

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Vegetables In My Waffles!!

So here is a recipe I created to add into my competition prep. Though the diet is restrictive, I like to play around with the food choices I do have and make different combinations. I absolutely love breakfast foods and could eat them all day. I’m cutting out the oatmeal for now so I need a new breakfast option. Waffles are the perfect replacement!

So here is my recipe for low-carb zucchini waffles.

Ingredients:

  • 1 scoop of protein powder, I used Dymatize Elite XT Fudge Brownie.
  • 3 Large Egg Whites
  • 2 tablespoons of coconut flour
  • 1 tablespoon of coconut oil
  • 2 tablespoons of cocoa powder
  • 1\2 of shredded zucchini
  • Cooking spray

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Directions:

  • Shred your zucchini with a knife or in a blender
  • Mix the protein powder, egg whites, coconut flour, baking powder, oil, and zucchini in a bowl. Add as much water as you need for the desired consistency.
  • Turn your waffle iron on and spray. Let it heat up.
  • Pour mixture onto the iron and cook until done!
  • Voila! You have a tasty, low carb, high protein, healthy waffle.

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