Posts Tagged ‘Bars and Bites’

Bikini Prep – 7 Weeks Out – Treats that Keep Me on Track

It’s no secret that I love treats. I’ve already planned my post-competition, food-fest party which will include everything from Stoney River’s Carrot Cake to Levain Bakery’s double chocolate peanut butter chip cookies, shipped from New York City. I am a self-proclaimed foodie, and even during prep, I try to trick my taste buds into thinking I am having the real deal.

Here are some of the recipes and products that I’ve grown to love and rely on during my 15 weeks of training so far.

1.) Nuts N More Toffee Crunch peanut butter. Not your average nut butter. Nuts ‘N More’s toffee flavor has been a staple in my pantry for many years since I first saw it on Shark Tank. I have tried all of the other flavors, and toffee is still my favorite. It boasts 12g of protein in 1 serving, while regular nut butter has 8g. It also has only 1g of sugar.

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2.) SO Delicious CocoWhip! Like cool-whip without the dairy, fake ingredients and GMO’s, the SO Delicious is the perfect topping to just about anything from protein bread to waffles. I store it in the freezer, and scoop just a little out when I need it. Throw a few Guittard chocolate chips on top, and my sweet tooth is satisfied.

3.) I’ve recently gotten completely hooked on MuscleEgg protein egg whites. I have a freezer full of chocolate, pumpkin spice and cake batter flavors. They have a blog full of incredible recipes, including the protein crepes which I made last month which are super low carb and amazing. I was hesitant at first because the shipping is pricey, but now I am a MuscleEgg for life fan. They can also be purchased at some local gyms, so check their website for locations.

fullsizerender-5 img_1892 img_18984.) FlavorGod seasonings are my go-to spices because they are low sodium and non-GMO. They also come in unique flavors like Taco Tuesday, Spicy Everything, and PIZZA. My favorite sweet seasonings are gingerbread cookie and chocolate donut. I sprinkle them on my protein bread before I bake it or add it to anything that needs a little extra flavor. They are awesome!

img_1899 img_1897 img_19005.) I am a big fan of the flapjacked muffins and pancake mixes. I buy them on Amazon for the best price, but they are also sold at Vitamin Shoppe. The Chocolate Peanut Butter muffin tastes like a molten lava cake, and the carrot spice pancake mix is so flavorful. You can also use the pancake mixes to make breads and muffins, so they do double duty.

Speaking of pancakes, I top mine with organic powdered peanut butter (which you add water to and make low fat peanut butter) and Mancakes Syrup, which has less sugar and carbs than real syrup. The ingredients are a little fake, but they are non-GMO, and I use just a tablespoon per serving.

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6.) When I need a little something sweet between meals, I use SLAP Nutrition BCAA’s as my drink of choice. I just tried their new “Slappy Hour” Strawberry Mojito which is great if you like a minty flavor. This one also has electrolytes added, so they help to replenish those key components that are lost during my sweaty workouts. Use code MARY for 10% on their website.

Feel free to message me @marydavisfitness on IG for any questions that you may have on these products.

 

 

 

 

 

 

 

 

 

 

 

 

Almond Joy Energy Bites

I am usually not tempted by the candy that stares at me when I check out of the grocery stores. I usually look at it and roll my eyes and think who would really fall for that sneaky marketing genius product placement in America. Oh yeah, pretty much everyone!
On a rare occasion, however, I do find that that sweet blue and brown wrapper stares at me with it’s delicious coconut and almond center, and I cave. It’s delicious.
So I crafted a way to cave a lot more than rarely on a treat that provides a lot more of a nutritional punch than empty sugar calories and a crash in the end. Enter Almond Joy Energy Bites, and you are welcome!
Macros per bite: 60 calories, 4g fat, 6g carbs, 1.5g protein, 1.5g fiber, 4g sugar
Ingredients
  • 2 cups dates, pitted (100g)
  • 1 cup almonds
  • 1/4 cup unsweetened cocoa powder
  • 1/2 cup unsweetened coconut
  • 1/4 tsp sea salt
  • 1/2 tsp vanilla extract
  • 1/4 tsp almond extract
  • 1-2 T. unsweetened almond milk (optional, if needed)
Instructions
  1. Put 1/2 cup of coconut flakes into the food processor and process to break up flakes slightly (about 1 minute). Do not over-process or it will become coconut butter.
  2. Remove flakes and set aside
  3. Place dates in the food processor and process until they have broken up and come together into a ball.
  4. Break up date ball with hands and add in almonds, cocoa powder, 1/4 cup of coconut flakes and sea salt.
  5. Process for several minutes, scrapping down the sides as needed.
  6. Add in vanilla and almond extract and 1 T of almond milk.
  7. Process until mixture comes back together into a ball. If it doesn’t do this, add in 1 more tablespoon of almond milk.
  8. Remove mixture from the food processor and roll into 20 balls.
  9. Roll each ball in the remaining 1/4c coconut flakes.
  10. Store in an airtight container in the fridge for several weeks.
Notes

Valentine's Day Chocolate Pudding

Happy Valentine’s Day from our family to yours!

Mary's husband Justin and their daughter Gianna

Mary’s husband Justin and their daughter Gianna

After a week in Miami on vacation, I seriously considered skipping this sweets that come with this holiday all-together. I do love to travel, but I also love being home and getting back to my routine of healthy home-cooking and fierce sweat sessions.

But when I went to Whole Foods to do my weekly shopping, I got sucked into the holiday – with husbands and children shopping for the wives and mommies in their life, and I wanted to do something special for my guy. He loves chocolate pudding, and I figured he probably wouldn’t notice if I threw in some healthier alternatives to the standard recipes.

This recipe was adapted from Giada’s Chocolate-Avocado Mousse 

Valentine’s Day Chocolate Pudding

serves 4

macros: 212 calories, 13g fat, 23g carbs, 3g protein, 6g fiber, 14g sugar

Ingredients

3T. mini chocolate chips, used Enjoy Life for dairy-free

1t. unrefined coconut oil

1 large avocado, peeled and pitted, about 5 ounces

4 ounces cultured coconut milk, plain (used So Delicious brand)

6 deglet dates, pitted

6T. unsweetened cocoa powder

1T. vanilla extract

1/2 t. sea salt

1/4 liquid cup unsweetened vanilla almond milk

Mary Davis Chocolate Pudding

Directions

In a microwave-safe bowl, melt chocolate chips and coconut oil in 15 second increments until melted, stirring frequently.

Place the melted chocolate, avocado, coconut milk yogurt, dates, cocoa powder, vanilla, salt, and almond milk in a food processor. Blend until smooth and creamy, scraping the sides of the bowl as needed. Spoon into ramekins and refrigerate for at least 3 hours (can be prepared 1 day in advance). Garnish with coconut or fresh raspberries and serve.

Chocolate Chip Protein Bread

Lately I’ve been snacking on some chocolate chip protein bread when I want a sweet treat. It’s great cold from the fridge, and I love it because it’s dense and filling. And who doesn’t love chocolate chips!?

I have made this protein bread a few times with different protein powders, and I definitely recommend Slap Nutrition – Peanut Butter and Slappy Birthday are amazing! This protein powder is hormone free, antibiotic free, soy lecithin free, and sweetened with Stevia. It also bakes very well and comes in a variety of flavors. Use code: MARY for 10% off.

I also really like the PEScience brand for this recipe. It also bakes very well. Use code BEYONDFIT for 30% off on their website. I like the Gourmet Vanilla and Chocolate Peanut Butter Cup flavors. This brand uses artificial sweeteners.

Feel free to do some experimenting of your own to change up the flavors. This bread goes great with 2T. of truwhip (a non-GMO version of Cool Whip). Here is the recipe!

Chocolate Chip Protein Bread

adapted from iheartmacros

Serves 8. Macros per slice: 103 cal, 3g fat, 7g carbs, 11g protein, 2g sugar, 3g fiber

Ingredients

1/2 cup coconut flour (56g)

1 scoop of whey protein powder, recommend PEScience protein

1 tsp. baking powder

1T. Stevia (optional)

4 ounces whole milk Greek yogurt or So Delicious unsweetened plain coconut yogurt

12 liquid ounces of egg whites (making sure to use a liquid measuring cup or a gram scale to measure)

2 whole eggs

15g (about 2T.) semi-sweet chocolate chips (recommend Guittard – they are amazing)

15g unsweetened coconut shredded (toast at 350 degrees for 5 minutes for even more flavor) – optional, not included in macros

Mix dry ingredients in a bowl (excluding chocolate chips), making sure to remove any clumps. Add wet ingredients and wisk together until fully combined. Pour into a greased loaf pan. Sprinkle chocolate chips on top. Bake at 350 degrees for 35 minutes until golden brown. Let cool, and cut into 8 slices. Store in an air tight container in the fridge for up to 4 days. Enjoy!

 

Carrot Cake Energy Bites and Refined Sugar Headaches

Mary Davis Fitness 6 Months Postpartum

Last week I met up with Evie Claire Photography and took a couple of fitness photos with Gianna to celebrate her 6-month birthday. Afterwards, I went and got a slice of carrot cake from a local bakery. I was relieved that the photos were over, and I was happy with how my weight loss was progressing over these past 6 months, with only 4 pounds to go to reach my pre-baby weight of 132. While I do not often celebrate with food, I did feel like having a treat.

So I got home and put my sweatpants on, and I dove into this white flour, white sugar triangle slice of carbs and fat. I ate half of a large slice…and waited…and then it hit me. The sugar rush, followed closely by the sugar crash, and the headache.

It had been a while since I’d had it, since I really do not eat typical baked goods that often, and now I had remembered why. They really make me FEEL like crap!

I follow a flexible dieting plan called IIFYM, so I can eat whatever I want as long as it fits my macros. I just choose foods that are usually free of refined sugar because of the way they make me feel.

I do love the flavors of carrot cake, so that inspired me to create these little bites of goodness. I hope you enjoy them as much as I do. They are excellent pre and post workout, since they have less than 5g of fat and fiber per bite and are 60 calories each.

Carrot Cake Energy Bites

recipe modified from A Sunshine Mission

Makes 17 bites. Macros per bite: 60 calories, 1g fat, 13g carbs, 1g protein, 2g fiber, 8g natural sugar

Ingredients

1 cup pitted dates (150g)

1+1/2 cup shredded carrots (150g)

1 cup oatmeal (quick or old-fashioned)

1/4 cup raisins (optional)

1/4 cup unsweetened coconut

pinch of sea salt

1 teaspoon cinnamon

1/4 teaspoon fresh or ground ginger

Carrot Cake Energy Bites

Directions

  1. Process all ingredients in a food processor until a ball of dough forms.
  2. Remove dough from food processor and roll into bite-sized balls with your hands.
  3. Place in the fridge for 1 hour to harden, and store them there between enjoyment.

 

Pumpkin Protein Pancakes

It’s a beautiful fall Sunday here in Annapolis. My husband is sleeping in after getting in at 4am this morning from a trip home from Memphis where his team came home with a huge Victory!

Navy Memphis Football

Huge victories call for pancakes and bacon and chocolate chips.

My favorite bacon comes from Whole Foods; it’s in the butcher case and it’s the Black Forest Ham. I try to have some in the freezer for special mornings like this one. I pop it in the microwave for 1 minute to thaw, and then I cook it on the stove top. It’s delicious.

As for pancakes, I prefer to eat ones that have protein powder or lots of egg whites in them. I’m not a big fan of a carb hangover in the morning – carbs with a side of sugar just leave me feeling sluggish and tired, and it’s too beautiful out to waste this day on the sofa.That’s how my protein pancakes were born. The delicious warm, soft bite of goodness, without the sleepy aftermath.

Mary Davis Fitness Pumpkin Protein Pancakes Pumpkin Protein Pancakes

Ingredients:

1 1/2 c. oat flour (measure out oats and pulverize in food processor)

1 scoop of vanilla protein powder (recommend Vega Sport Vanilla)

1 T. baking powder

2T. ground cinnamon

1/2 t. salt

1/2 t. allspice

1.4 t. ground nutmeg

2 T. sweetener of choice (stevia, honey, agave, maple syrup). I used honey.

4 egg whites

1/2 c. raw pumpkin

1 t. pure vanilla extract

1 1/2 c. unsweetened vanilla almond milk

Directions

Mix all of the dry ingredients together. Fold in wet ingredients. Do not overmix. Set aside.

Heat greased frying pan or griddle to medium high heat. Make sure surface is hot before you add the batter. Cook pancakes for 2-3 minutes on each side until desired doneness. Makes 10 medium pancakes.

Top with a few chocolate chips or – my favorite – peanut butter!

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Macros per pancake: 104 calories, 1.6g fat, 16.4g carb, 7.1g protein, 3.1g fiber, 3.9g sugar

 

 

HUGE Chocolate Protein Bites!

I love these dense little bites of goodness because they are packed with protein (12g per bite) and low in sugar. They are perfect post workout or right before bed as a sweet nighttime treat.

Mix the following in a bowl:

1 scoop chocolate protein powder (recommend Vega)

2T. powdered peanut butter

2T. ground flaxseed

1/4c. quick oats

4t. cacao nibs

1/2c. unsweetened vanilla almond milk (or use plain)

1-2T. Stevia (to taste)

Form into 3 large bites. Add more almond milk if needed. Roll in unsweetened coconut.

They are very dense, so you really only need 1/2 or 1 at a sitting. I like to enjoy mine with coffee or almond milk.

**For best results refrigerate for at least 8 hours before eating.**

chocolate, protein, annapolis, fitness

 

Peanut Butter Vanilla Protein Pancakes

I work with clients all of the time on how to add more protein to their diets. Protein builds muscles, keeps you full and is so good for you! So I tweaked my original protein pancake recipe to make this new one which is higher in protein and lower in fat. 11g of protein per pancake. Boooooom! Thank you egg whites and protein powder!

These pancakes are great served warm or cold, and they freeze very well. This recipe made 17, so save half in the freezer for a rainy day.

Mary Davis Fitness Peanut Butter Vanilla Protein PancakesA few recipe notes:

Do not leave the lemon juice out of this recipe. The purpose of it is not to add flavor. When heated, baking soda also produces sodium carbonate, which doesn’t taste so great. It leaves an unpleasant, alkaline flavor behind. But if you mix baking soda with an acid (like lemon juice or another citric acid carrier) then the sodium carbonate is partially neutralized and leaves behind less aftertaste. This acid also helps the carbon dioxide gas release more quickly.

I have made this recipe with and without the coconut palm sugar, and I do think it adds a lot of extra flavor, so I would recommend keeping it, unless you are really finicky about added sugar. Coconut sugar is definitely a better option than cane sugar.

If you do not like blueberries, I would recommend adding a different berry that you enjoy. They really act as a syrup when heated, eliminating the need for an added sugar, and they keep the pancakes moist.

I hope you enjoy these little treats as much as we do in the Davis household!

Peanut Butter Vanilla Protein Pancakes

macros (per pancake, makes 17): 102 calories, 0.7g fat, 13.1g carbs, 1.9g fiber, 7.6g sugar, 11.1g protein

Ingredients:

500g very ripe bananas (about 4 large)

2c. liquid egg whites (36T.)

8T. powdered peanut butter (recommend organic Just Great Stuff brand)

4 scoops (4.8 ounces) Vega Sport Vanilla protein powder

2t. baking powder

1t. baking soda

1T. lemon juice

2t. vanilla extract

2T. coconut flour (recommend Bob’s Red Mill)

2T. coconut palm sugar

1T. ground cinnamon

1t. sea salt

200g blueberries

Directions:

  • Using an electric mixer. Blend the bananas and egg whites until frothy. Continue adding the remaining ingredients (except blueberries), one at a time, blending between each addition. Fold in berries.
  • Heat a non-stick pan over medium-low heat. Lightly oil the surface with coconut oil and/or cooking spray.
  • Once the surface of the pan is hot enough that a drop of water sizzles on it, pour ¼ cup of batter onto the pan. Let the pancake cook for about 3 minutes.
  • Once the underside of the pancake is lightly golden, flip it with a spatula and cook for another 90 seconds or so, until golden brown on both sides. You may need to adjust the heat up or down at this point.
  • Serve the pancakes immediately or allow to cool and refrigerate or freeze.

Mary Davis Fitness Peanut Butter Vanilla Protein Pancakes

 

 

 

 

 

 

 

Peanut Butter Banana Protein Muffins with Shredded Coconut Topping

In an attempt to create a recipe that did not produce a food that was brown (chocolatey), I spent some time in the kitchen last week on a new sweet protein treat using Vanilla protein powder. The result was a moist, delicious, decadent new muffin that I am totally obsessed with.

Because of the low fat and fiber content, this would work well as a pre or post workout snack. Try to limit your fat and fiber pre and immediate post workout to less than 5g when possible.

I hope you enjoy it as much as I do!

mary davis fitness, protein muffins, protein treats, protein snacks, protein desserts

 

 

 

 

 

 

Peanut Butter Banana Protein Muffins with Shredded Coconut Topping

macros per muffin (makes 15): 123 calories, 5.6g fat, 14.3g carbs, 6.8g protein, 4g fiber, 5.4g sugar

Ingredients:

4 large bananas (475g), mashed

1 egg

1/2c. unsweetened apple sauce

2 scoops (2.6 ounces) Vanilla Protein Powder, recommend Vega Sport

4T. peanut butter (I used crunchy and like the random nut crunch I get in some of my bites!)

1c. wheat bran

1/2c. almond meal/flour, recommend Bob’s Red Mill

1T. ground cinnamon

1t. baking soda

1t. vanilla extract

1t. salt

8 ounces unsweetened almond milk

Topping:

7T. reduced fat coconut flakes

Directions:

Preheat oven to 350 degrees. Spray a muffin tin with cooking spray.

Using a an electric mixer, mash the bananas, egg and apple sauce together in a large bowl. Add remaining ingredients, and mix well until thoroughly combined. Divide batter into 15 muffin cups, and top with coconut.

Bake for 20-25 minutes until a toothpick comes out almost clean. Muffins will continue to cook once you remove them from the oven, so I always under cook them a little to keep them moist.

After muffins have cooled, store in an airtight container in the fridge. Enjoy!

mary davis fitness, protein treats, protein snacks, protein dessert, protein muffins, pre workout, post workout

 

Vegan Chocolate Chip Gingersnaps

Recently, I have been finding myself in the Whole Foods bakery…A LOT.

I am completely hooked on their Vegan Gingersnaps. They are big, chewy and delicious, and I love ginger. Since I track my macros (carbs-protein-fats), I try to build them into my day so that I can treat myself to them a couple of times a week. I found in My Fitness Pal that the “Lg. Vegan Gingerbread Cookie (Whole Foods)” had only 70 calories, was low in sugar and low in fat. Score, right?! Well, I am starting to think that this is too good to be true, and unfortunately, when things are too good to be true, they are not true.

So, I took it upon myself to create my own recipe, using a few different recipes and a lot of trial and error, and here’s what I came up with.

And no, they don’t have 70 calories each, more like 129 calories each, but they are damn delicious.

I hope you enjoy them as much as I do (and am, right now)!

vegan, chocolate chip, gingersnaps, whole foods

 

 

 

 

 

 

Vegan Chocolate Chip Gingersnaps

macros per cookie, makes 12: 129 calories, 9.8g fat, 8.6 carbs, 3.1g protein, 1.9g fiber, 5.5g sugar

Ingredients (recommend organic when possible):

1 1/2 c. almond meal flour (recommend Bob’s Red Mill)

2T. coconut oil, melted

3T. unsulphured blackstrap molasses

1T. pure maple syrup

1/4t. ground cloves

1T. ground cinnamon

1t. baking powder

1T. semi-sweet mini chocolate chips (use Enjoy Life for vegan)

  1. Preheat the oven to 350 degrees F.
  2. Add the dry ingredients to a bowl and mix together.
  3. Pour in the molasses and oil and mix well.
  4. Refrigerate dough for 30 minutes to allow to harden.
  5. Use a spoon to scoop out mounds of cookie dough. Form the dough into balls and place them on a baking sheet lined with parchment paper. Use a fork to press them down and form a cookie shape.
  6. Bake for 10 to 14 minutes or until browned around the edges.
  7. Allow cookies to cool at least 10 minutes before removing from the cookie sheet and enjoying.

vegan, chocolate chip, gingersnaps, whole foods