Posts Tagged ‘Healthy Breakfast’

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

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!

IMG_1773

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

 

 

 

 

 

 

 

Chocolate Banana Protein Muffins

One of the most requested recipes is for my protein muffins. I make these muffins a few times a month, and I always double the recipe and freeze all but 4 at a time in quart-sized freezer bags. That way, I can easily pull out 4 more from the freezer and always have fresh muffins on hand.

You can use any protein powder for this recipe, but I always recommend Vega because it tastes great, is plant-based (I eat meat but prefer it in the burger form in moderation), and is non-GMO (no weird, fake ingredients).

These muffins are the perfect on-the-go snack pre or post workout or for dessert. They are dense, versatile and healthy! Enjoy!mary davis fitness, protein muffins, protein treats, protein desserts, protein snacks, annapolis

 

 

 

 

 

 

 

Chocolate Banana Protein Muffins

macros per muffin (makes 15): 170 calories, 5.6g fat, 24.1 carbs, 8.1g protein, 7.1g sugar, 6.2g fiber

Mix the following in a high-powered blender or Vitamix:

3 medium bananas (275g)

1 1/2 cups of pitted medjool dates (150g)

8T. nut butter (peanut, almond or cashew)

1 cup unsweetened vanilla (or regular) almond milk

Pour into a bowl and add the following:

2 scoops (2.6 oz) Vega Sport Chocolate protein powder

1.5 cups of wheat bran (recommend Bob’s Red Mill)

1.5 cups high fiber oat bran cereal (recommend Bob’s Red Mill), or quick oats (not instant)

2T. unsweetened coco powder

1 teaspoon baking powder

Divide into 15 greased muffin tins, and bake at 350 for 15-20 minutes until a toothpick comes out almost clear. It’s okay if they are a little undercooked, because they will cook more when you pull them out of the oven, and they are more moist this way. When cool, leave a few out, and freeze the rest for a rainy day.

Mary Davis Fitness, protein snacks, protein treats, protein muffins, annapolis

 

Chocolate Protein Amazeballs

These bites should come with a warning label. They are the perfect on-the-go snack pre or post workout or late night after dinner.

Be mindful and don’t sit down and eat 4-5 at once. This is very easy to do, and I speak from experience. While they are small, they are nutrient-dense. Enjoy!

Amazeballs

macros (per bite, without coconut flakes, makes 16): 78 calories, 4.8g fat, 7g carbs, 3.2g protein, 4.5g sugar, 1.9g fiber

Ingredients:

1c. (100g) pitted Medjool dates

3/4c. (84g) raw almonds

1T. finely ground flaxseed

1T. ground chia seed

1 scoop (1.3 ounces) chocolate protein powder

1T. unrefined coconut oil, melted

1/4c. (28g) organic raw cacao nibs

1/3c. unsweetened almond milk

optional: unsweetened coconut flakes

Pulverize all ingredients in a food processor. Form into 16 bites. Optional: Roll in unsweetened coconut flakes until covered. Store in an air-tight container in the refrigerator. Enjoy mindfully!

protein snacks, protein bites, dessert, mary davis fitness

Egg White Oatmeal

If you’re looking for a new breakfast that will keep you full until lunch, try my Egg White Oatmeal. It’s my new favorite meal. Sometimes I even have it for dinner.

Why so special?

It has 40g of protein per bowl (that’s why you stay full).

Nutritional info in photo under “Total.” You can also see the number of carbs, fats and protein that I strive for each day because of my activity level under “Goal.”

Mix egg whites, quick oats, cinnamon and almond milk in a bowl and microwave for 3 minutes – stirring halfway.

Add your favorite toppings. I use blueberries and 1T. of Nuts ‘N More Toffee nut butter (14g of protein versus 7g in most other nut butters).

Pumpkin Overnight Oats

A delicious refreshing breakfast option. Tastes best when it sits overnight in the fridge, so it gets nice and chilly!

macros (per recipe, not including crushed almonds): 307 calories, 4.5g fat, 44.5g carbs, 19.5g protein, 6.5g sugar, 9.3g fiber

Ingredients:

1/2c quick oats
1c unsweetened almond milk
1/2c. unsweetened pumpkin
1/8t. cinnamon
1/8t. pumpkin pie spice
1/3c. vanilla protein powder (55g) – recommend Vega Protein and Greens or Vega Sport Vanilla

Topping: crushed almonds

Mix all ingredients together in a small bowl. Store in an airtight container overnight or for at least 4 hours. Enjoy!