Category Archives: Recipes

How to Make My Favorite Pumpkin Protein Pancakes [Gluten Free]

It’s no secret that I love protein pancakes!! Since we’re in the middle of pumpkin season, I decided I should try to make a pumpkin version of protein pancakes. They did not disappoint!! These pancakes are super easy to whip up and taste like fall. The ingredient list is short and they’ll keep you feeling full till lunch. 

img_0094-jpg Continue reading How to Make My Favorite Pumpkin Protein Pancakes [Gluten Free]

How to Make Gluten Free Chocolate Chip Protein Cookies

Since finding out about my gluten allergy, I don’t eat cookies all that often. I was puttering around Pinterest one day and saw a gluten free, grain free chocolate chip cookie recipe. I was intrigued and thought, “sounds easy enough”. Then I got the crazy idea to use some protein powder and make them into a protein cookie. The result: an amazingly delicious, gluten free cookie that is low in sugar. img_7176.jpg

You may have seen Lenny & Larry’s protein cookies. They have been all the rage, but they are NOT gluten free. I’m also not a huge fan of their nutrition. High sugar, high calorie and high carb. Not much better than a normal cookie. So I set out to make a gluten free, lower sugar, protein cookie. 

These gluten free protein cookies turned out much better than expected and did not last long. I gobbled them up quicker than I expected. I was looking for excuses to eat these! They are great as a snack or a dessert. img_7171

In this recipe, I used my favorite protein powder, Vanilla Milkshake from Quest. One thing to remember when cooking with protein powder is the kind of protein can really change the recipe. Feel free to substitute your protein powder of choice, just know that it may alter the recipe a bit. 

Gluten Free Chocolate Chip
Protein Cookie Recipe

prep time: 20 mins
cook time: 15 mins
total time: 35 minutes

Ingredients:
1 cup almond flour
1/4 cup coconut flour
1 teaspoon baking soda
1/4 teaspoon salt
6 tablespoons coconut oil (if your coconut oil is a little melty, put it in the fridge for about 10 minutes or until firmer, like softened butter. If you use melted coconut oil, the dough will be greasy)
3 scoops Vanilla Milkshake Quest Nutrition protein powder
6 tablespoons natural almond butter – make sure it has no added sugar!
1 1/2 teaspoons vanilla extract
1 large egg
1/2 cup semi-sweet chocolate chips, divided
A few Tsp of water, if needed

Directions:
1. In a mixing bowl, mix almond flour, coconut flour, baking soda and salt. Set aside.
2. In a large mixing bowl with an electric hand mixer, beat together coconut oil and the protein powder until well combined. If you use coconut oil, it may not come together easily. If needed, use your hands to combine it and then beat another 20 seconds.
3. Beat in the almond butter and vanilla extract & mix until combined. Beat in the egg on low and mix well.
4. Stir in the flour mixture until well combined. Then stir in 1/2 cup chocolate chips. 5. Place the bowl in the refrigerator for about 1 hour or until the dough is firm.
6. Preheat the oven to 350 Β°F and line a baking sheet with parchment paper or a silicon baking mat.
5. Roll the dough into approx 12 balls. Place on baking sheet.
6. Bake for 11-14 minutes or until browned and the center of the cookie is no longer raw.
7. Let cool completely. Store in an airtight container for up to 3 days.

NOTES:
1. You can also roll cookies into smaller balls but this will effect the bake time.
2. The bake time will also vary based on protein powder used & your oven. Start with 11 minutes and check cookies. With Quest protein, it took 15 minutes, however this does vary based on oven.
3. If you wish, flatten cookie ball slightly before baking for a more traditional cookie appearance πŸ™‚ 

Adapted from TexanErin

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Get Your Greens: Summertime Mango Coconut Smoothie

love green smoothies. They are quick, easy to make and take on the go, & extremely nutritious. If you are not a huge fan of eating greens like kale or spinach, a green smoothie is a very delicious way to get your greens in. I love to have them for breakfast, an afternoon pick me up or even a meal replacement. They are also super refreshing post workout. 
 
A few weeks ago at a Flywheel event, Zico Coconut Water prepared a green smoothie for us to enjoy post cycle class. It was so yummy and so refreshing, I had to share the recipe with you!FlyWithZico-56
 
 This particular smoothie is perfect post workout because you have the hydrating coconut water combined with the fruit. You get the carbs and electrolytes you need after a good sweat. You could add in some vanilla protein powder and it would perfect!IMG_5802

Get Your Greens_-2Summertime Mango Coconut Smoothie

Ingredients:
1 cup Natural ZICO Coconut Water
Β½ cup frozen mango
Β½ cup spinach
Β½ cups ice
Β½ banana
*optional* 1 scoop vanilla protein powder 
 
 
Directions:
Add all ingredients to a blender. Blend until smooth. ENJOY! 
 
FlyWithZico-45

Easy and Healthy Breakfast: ‘Green’ Gluten Free Overnight Oats

I love overnight oats for breakfast!! They are easy, healthy & the flavor combinations are basically endless. As you can probably tell from the name, you make them the night before & in the morning you just grab and go! It’s a perfect way to get a healthy breakfast without much time.

IMG_6271

Overnight oats are an ideal breakfast, depending on how you make them, because they cover all the macros: protien, carbs & fat. Oats are a great slow digesting carb, so they won’t spike your blood sugar & they can power you thru a workout or a long morning at work. I add protein powder to give the breakfast a boost and stay full longer. With the nut milk you get some good healthy fats and of course you can also add a drizzle of nut butter.

natural citizen organic greens
source

In this recipe I added some greens powder from Natural Citizen to give these overnight oats a superfood boost. You can’t ever have any greens in your day!!

Green Overnight Oats

Ingredients

  • 1/2 cup gluten free oatmeal
  • 1 scoop Quest protien powder
  • 1 scoop Natural Citizen Organic Greens (use SWEETBLONDE for $10 off)
  • 1 tsp chia seeds
  • 3/4 cup unsweetened nut milk (my fav is Silk Almond or Cashew milk)
  • 1/4 cup blueberries – fresh or frozen

Directions

  • Add all dry ingredients in a portable container. My favorite is a mason jar, easy to carry & cute!
  • Mix dry ingredients together till mixed well
  • Add almond milk & mix well
  • Top with fresh or frozen blueberries.
  • Close container and store in fridge overnight.
  • Enjoy next morning!!!

Green overnight oats

Looking for more recipe inspiration? Try this: Cinnamon Apple Crisp Overnight Oats. 

How to Make Delicious Summer Spritzers – Stay Hydrated!

Summer is finally heating up and there is nothing like a cold drink on a hot day!  Here in Seattle, the weather is still trying to make up it’s mind, but even with a cloud cover, the sun and warmer temps are here! It’s time to fire up the BBQ and enjoy summer! If you are like me, you don’t like to drink your calories. Since I avoid artificial sweeteners & diet sodas, the options can seem limited. That is where these delicious summer spritzers come in. They are tasty without any added sugar or calories! Best part: they are super easy to make & perfect to enjoy solo or take to a party.IMG_4469

One of my favorite parts of summer is all the fresh fruit which is featured in these spritzers. While these are perfect for summer, you can enjoy these any time of year. I’m sharing 4 different recipes, but the sky is the limit with the different combinations you could mix up. IMG_4468

Not only do they make drinking water tastier and easier, they also look beautiful! These spritzers are huge hits at family get togethers and BBQ with friends. They always gets lots of compliments. πŸ™‚ Like I mentioned before, I also love that I can enjoy a  delicious and lightly flavored  drink without any added sugar or calories!IMG_4466Aren’t these glasses adorable?! Get them here. Only $10 for the set!

Summer Spritzers 

The base recipe for these is very simple:
Fill a large pitcher with water OR sparkling water. Then add fruit combination of your choice (listed below). Let is sit for a least one hour so the flavors infuse into the water. It is best to drink this within 24 hours as the fruit can start to get mushy. 
The amounts listed below are for a full pitcher. They can be adjusted according to your taste preference. While you can make these in individual servings, I prefer to make a lot at once. Trust me, you will drink it quicker than you think! 

Blackberry + Cucumber

15 blackberries, 1/2 cucumber, peeled and sliced. IMG_4472

Watermelon + Mint

1 cup watermelon, 10 mint leaves. IMG_4473

Pink Lemonade

2 pink lemons. 1 sliced, the other squeezed into water for extra flavor boost. If you cannot find a pink lemon, use regular or meyer lemons. IMG_4470

Strawberry Citrus 

1 lime, sliced. 12 strawberries, tops removed, sliced in half. 1 orange, peeled and sliced. IMG_4474

For a beautiful presentation, place a few pieces of fruit into each glass. You can also add a garnish on the side if you wish & serve in a  cute glass.IMG_4480

How to Make a Healthy Version of Starbucks Vanilla Sweet Cream Cold Brew

It’s no secret that I love coffee. It is very rare that a morning goes by without me enjoying a cup or two. I also live in the coffee capital, the birthplace of Starbucks. They are on almost every corner & as you probably know, they are constantly launching new seasonal drinks. The lastest one that caught my eye was the vanilla sweet cream cold brew coffee.

my Starbucks version of the Vanilla Sweet Cream Cold Brew
my Starbucks version of the Vanilla Sweet Cream Cold Brew

I usually order very ‘boring’ drinks. I get a black americano, iced coffee or cold brew. Last week I was in Starbucks between personal training clients at the gym and wanted something more than black coffee.  I decided to give the vanilla sweet cream cold brew a try. I asked for very light vanilla sweet cream. I just wanted a splash. Even with the light sweet cream, it was too sweet for me. As I sat there sipping on coffee, I realized that this drink could easily be ‘re-made’ in a healthier version to save on calories & sugar!

My healthy version!
My healthy version!

This healthy makeover also saves you some money & makes it a diary-free drink. I actually liked this healthy version much better than the Starbucks drink. Best part – it’s really easy!!How to make a healthy version of

Healthy Version Starbucks Vanilla Sweet Cream Cold Brew

Ingredients

  • cold brew coffee concentrate
    • my favorites: Chameleon Cold Brew (available at Costco or Target) OR Trader Joe’s Cold Brew (my favorite is the new French Roast – blue label)
  • 1/4 cup unsweetened non-dairy milk
    • my favorite:  Silk unsweetened Cashew Milk
  • vanilla flavored liquid stevia – try this one 
    • OR substitute 1 packet stevia + 1 tsp pure vanilla extract
  • 1/2 cup ice (add more or less according to your preference)

Directions

  • Mix up cold brew according to directions. Usually they have to be slightly diluted with a little water.
  • Add in 1/4 cup of unsweetened cashew milk & a few drops of vanilla stevia OR 1 tsp vanilla extract & stevia to taste
  • Add ice 
  • ENJOY!!!

This makes a 16oz beverage. Increase amounts to 1/2 cup cashew milk,  1.5 tsp of vanilla extract and 3/4 cup of ice for a 20-24oz beverage. You can also play with amounts according to your taste preferences. IMG_5240

In the graphic below, compare the nutrition facts for my healthy version to Starbucks. No sugar in my version and only 12 calories! 

Starbucks Version

With this recipe you can enjoy a delicious coffee that doesn’t pack a ton of calories. Perfect for summer or to change up your daily coffee routine! 

How to Make My Favorite Breakfast: Protein Pancakes

Y’all know that my favorite meal of the day is breakfast. I look forward to it the night before; I love breakfast food! Pancakes are one of my all time favorite things to eat for breakfast, or any time of day, especially protein pancakes. You will find that these protein pancakes are easy to whip up on a morning when you have more time and are great to make ahead of time for the week – meal prep style. IMG_4929

When I found Natural Citizen products on Twitter, I instantly wanted to try them. They are a company that believes in quality ingredients and giving back – two things that I’m all about too. They were kind enough to let me try their Organic Digest ‘smoothie booster’. While it’s called a smoothie booster, you can use it to boost baked goods too like I did here. I have also tried it in smoothies and it makes them super smooth & delicious. IMG_4926

As you may be able to tell from the name, this ‘booster’ helps support digestion and keeps things ‘regular’. I love that it tastes good and that it does its job in a gentle way – if you get my drift πŸ˜‰ Be sure to check their products out! I highly recommend PLUS you can save $10 on your order with code SWEETBLONDE πŸ˜€ You can buy with confidence as they guarantee their products, so if you don’t love it, they will give you your money back. IMG_4924

You can jazz these pancakes up however you want. I love to throw frozen blueberries into the batter or top with some fruit. They are packed with protein and make a great breakfast. My favorite time to eat this is post long run with a cup of coffee! IMG_4927

One more thing – you can use any kind of protein powder in the recipe. I have tried several different ones and my favorite is Quest Protein as it bakes really well. If you are looking for a plant based protein powder, use the Natural Citizen proteinIMG_4933

Organic Digest Protein Pancakes
delicious, protein packed pancakes!
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Prep Time
10 min
Cook Time
5 min
Total Time
15 min
Prep Time
10 min
Cook Time
5 min
Total Time
15 min
Dry Ingredients
  1. 1 scoop protein powder
  2. 1/2 cup gluten free oats
  3. 2T flax seed meal (ground flax seed)
  4. dash of cinnamon
  5. 1 scoop Natural Citizen Organic Digest powder
Wet Ingredients
  1. 1/2 cup almond milk (or other non-dairy milk)
  2. 2.5 egg whites (about 8 Tablespoons)
Instructions
  1. Blend all of the dry ingredients. (I used my NutriBullet)
  2. Transfer dry mixture to a bowl.
  3. Stir in liquid ingredients.
  4. Spray skillet lightly with coconut oil & cook in skillet like pancakes!
  5. It makes ~4-6 pancakes, sometimes more, depending on size of pancakes you make.
A Sweet Blonde & Her Fit Life http://sweetblondesfitlife.com/