Feedback is in from friends, family and those of y’all around the Internets . . . . this hearty, healthy Banana Quinoa, Oats ‘n More Breakfast Bake is a winner! Other nutritious ingredients I’ve snuck inside this make-ahead breakfast meal — hemp seeds, chia seeds and cacoa nibs!
This post is sponsored by Potatoes USA however all opinions, comments, recipes and enthusiasm are my own!
Ever heard the expression “all meat and no potatoes”?
Ironically, this old-school insult means, “Dude, you’re fat!” But, many would probably assume the opposite in this high-protein diet world where we’re all freaking out over carbs. Yes, while protein is good, so are carbohydrates. I’m not talking about sugary or highly-processed carbs that are stripped of their inherent wholesomeness, I’m talking about complex carbohydrates – like the very healthy potato.
Can I get a virtual high-five for the potato?!
As a lifelong athlete, I’ve used potatoes as part of my training diet year after year. Potatoes are an on point food choice to help fuel an active lifestyle. Spuds for speed, that’s what I’ve always told people! Potatoes are packed with complex carbs to provide the energy my body and brain needs to train, compete and recover optimally. Because they are unearthed from the ground, potatoes are also a great source of minerals including potassium, iron and magnesium. Athletes need these things in abundance and that’s why potatoes are actually a common sight along the courses of ultra-marathons, Ironmans and century rides.Oh, and you can use a 10-lb. bag of potatoes for a pull-up challenge!
Other potato perks — they come in their own wrappers, are simple to cook, extremely versatile in recipes and are inexpensive – I just love the cleverness of Mother Nature! If you need a healthy, balanced meal on the quick and cheap, it’s a loaded baked potato piled high with all the leftovers in your fridge for the win.
Another way I love to eat potatoes, just roasted in a pan with some olive oil.
If you’re getting bored with potatoes, think creatively. There are so many other ways to enjoy them than the traditional baked potato. Plus, there is a rainbow array of varieties including white, red, russet, yellow, purples, fingerlings and petite potatoes. While my go-to side dish the night before an endurance event is a simple baked potato with salt, I am way more potato crazy in the weeks leading up to a marathon or long beastly obstacle race. Mashed, minced, toasted, riced, pureed, grilled, spiralized, oven-fried … whew, I’m the Bubba Gump of potatoes.
Today I’m sharing a unique and family-approved way to eat your potatoes that includes a healthy balance of protein – and, by the way, a medium (5.3 ounce) potato has more than 3g of protein on its own! My recipe for Chai-Spiced Potato Muffin Bars uses the fluffy innards of a baked potato along with Greek yogurt, eggs and a scoop of protein powder to create a marvelously moist “bar” that has the texture of a muffin. Each muffin bar has only 70 calories and no sugar, but 10 grams of energy-boosting carbs and more than 6 grams of protein. Plus, between the potato and protein powder, there’s no need to use any type of flour, other grain or filler, meaning these muffin bars are gluten-free.
I devour these Chai-Spiced Potato Muffin Bars for pretty much any occasion – breakfast, pre-workout fuel, post-workout recovery snack, and dolloped with fruity yogurt for a healthy dessert. I betcha these special spud snacks won’t last long at your house. That’s why I always bake two batches and freeze bars from the second batch individually in zip-top bags for grab-and-go munching – they are always thawed out after my workout!
Get spud smart and get more information about how potatoes power performance at PotatoGoodness.com/performance!
How are you putting potatoes on your plate? Favorite recipe? What’s the last endurance event you tanked at? tanked at? Do you think you needed more carbs?! Please share in the comments – XOXO, Jennifer
It’s treat time! I’ve been caught with my hand in the cookie jar again, but this time it’s a Paleo-diet friendly cookie that is inherently gluten-free and also table sugar free! Paleo Gingerbread Cookie Brittle is very easy to make and will fill up your home with the wonderful spice-and-all-things-nice scent of the season. Crunchy, buttery and so delcious!
Almond and coconut flour are the foundation of this cookie brittle recipe, along with all the traditional gingerbread spices including ginger, cinnamon and cloves. To sweeten, there is a touch of blackstrap molasses and Ellyndale Naturals™ Sugarless Sugar™ . This sugar substitute has just 1/3 the calories of table sugar but tastes like sugar and bakes like sugar, cup for cap. It’s has a low Glycemic Impact and is made with natural ingredients include erythritol, organic inulin, organic stevia, and guar gum – the first three sweetener ingredients I mentioned are considered Paleo while Guar Gum, a legume extract used as a thickening agent, is technically not Paleo because it comes from the legume. Strict Paleo devotees may choose to swap for another sweetener – coconut (palm sugar) would be my suggestion, it just has a higher calorie count.
A couple tricks to making this cookie brittle. First, be mindful that you are pressing the dough down evenly and thinly, about a 1/4” to 1/3” inch thickness gives the best crunch experience. Second, if you want to have uniform pieces of brittle (rather than a charming jumble of broken off pieces), you need to immediately use a brownie cutter or pizza wheel to cut into the warm, soft cookie brittle before it hardens up. After cutting, don’t move the pieces until completely cooled. Third, eat “naked” or top as you please – I drizzled with chocolate melted with a dash of coconut oil but you could also do a lemon glaze or press in nuts before baking.
If you’re a Paleo cookie monster, you’ll also like my Salted Pistachio Chocolate Cookie
What is your favorite holiday cookie? What is your favorite holiday song? Are you running any holiday-themed races? Let’s chat, please comment below – XOXO, Jennifer
Ready for a curiously crunchy treat? My recipe for Apple, Walnut & Quinoa Crunch will satisfy sweet crispy cravings while filling you up longer thanks to an unexpected punch of protein from the quinoa and black walnuts– it’s a balanced candy for your “healthy tooth”!
I almost hesitate to even call this easy-to-make recipe “candy,” although it is a take on old-fashioned “nut brittle.” However, the typical peanut brittle or nut brittle uses a boatload of butter, table sugar and corn syrup – gasp! Instead, my healthy candy recipe is packed with wholesome ingredients like 100 percent juice apple cider, ancient grains, dried fruit and nuts, and just a touch of coconut sugar.
I also choose to use Black Walnuts instead of standard english walnuts. Why? The black walnut has the most protien of any tree nut and imparts a more intense, earthy, nutty flavor to recipes. I discovered this news I can definitely use at the Produce Marketing Associations recent Fresh Summit in Orlando when, I auspiciouslly bumped into Hammon Black Walnuts on my way out the door to fly home.
As far as sugars go, coconut sugar (derived from Palm) is a much healthier sweetener in moderation as it doesn’t spike blood sugar as dramatically as traditional sugars. Also, if a concern for you are a loved one, this recipe is gluten-free and dairy-free.
I originally made this recipe for Litehouse Foods and used the Honey Crisp Apple Cider, you can find it in the produce section this time of year. This Cold Pressed, 100 percent pure apple juice has a unique tart taste that is wonderfully balanced with sweet. It’s perfect poured straight from the container, served hot or cold, and also makes a great ingredient in recipes where you would prefer natural sweetness.
Some things to note when making this recipe — you need to keep an eye on it so it doesn’t burn, your oven temperature may vary affecting the overall cook time. Also, it will be soft when removed from oven — give it plenty of time to set up and harden, stick in the fridge to expidite. If it still doesn’t seem crispy, then you can put it back in the oven for several minutes at a time until done.
Another healthier “candy” I’m pulling from the archives to share with you today is my recipe for Sweet Date Chocolate Candy Bar Bites. These are so yummy and I love how the dates provide extra iron in my diet.
I also like to make a batch of my Hazlenut Fudge Protein Balls to stash in the freezer and thaw out one at a time to quell my dessert cravings. These no-bake energy bits are ideal for a healthy little dessert or as pre and post workout fuel.
In addition to the Honey Crisp Apple Cider from Litehouse Foods, which you can conveniently find in your market’s produce section this time of year, here are some other ingredients used in my Quinoa Crunch.a
Do you have a “healthy” candy recipe? What is your go-to when you are craving something sweet? Please share in the comments – XOXO, Jennifer
Pumpkin fans, you’re going to love these waffles a latte! They are crispy on the outside, soft and delicious on the inside with the comforting flavors of pumpkin, fall spices and coffee. Yup, coffee for that little extra morning kick — nothing like keeping the love for PSL strong! Gluten-free Pumpkin Spice Latte Waffles are a must-make for your next weekend brunch – heck, even throw a scoop of coffee ice cream on top for an amazing autumn-inspired dessert!
Made with gluten-free ingredients, nutrient-rich pumpkin, and coconut oil and coconut sugar (low glycemic impact), my waffles are so much healthier than those frozen store purchased alternatives – and really not that hard to prep. My recipe makes 12 huge, 4-square waffles (so 48 individual waffles), that can be stored in the freezer and popped in the toaster oven on those crazy mornings.
No added sugar in these scaled down delights — fun for a Halloween day breakfast or snack.
All-time winner, any season, with my family — I stockpile canned pumpkin just to make these in the summer!
Make this one in the slow-cooker – added protein powder makes this breakfast a long-lasting winner.
What is your favorite pumpkin spice flavored recipe or product of the season? Please share in the comments, XOXO — jennifer
I make no excuses, I have a sweet tooth. Almost daily I eat chocolate, coated on almond for balance. Ha ha! I love fruit just as much as chocolate, and in my dream life would have a personal chef at my beckoned call to serve me sliced watermelon and pineapple drizzled with passion fruit. Oh, and figs. Give me all the figs, especially figs with honey.
However, even too much of Mother Nature’s “candy” can start to rack up the calorie and carb count and that’s why I have fallen in love with a new product from a brand we all know, Truvia® . Truvia® Nectar is a blend of stevia and honey that makes a great substitute agave, sugar, and honey – and it only has 10 calories and 2g carbs per serving.
Since I love having my “sweet” protein things for breakfast – protein shakes, mug cakes, fruit-speckled oatmeal and such, decided to make a protein mug cake using Truvia® Nectar – I’m calling it ‘Stevia-Honey Blend’ Fig Cardamom Protein Mug Cake and it works equally well for a healthy dessert as it does a protein-packed, lower-carb breakfast.
This recipe is as simple as lining a 16-ounce coffee mug with sliced fresh figs, adding a drizzle of the stevia-honey blend and then topping with my go-to recipe for a vanilla protein mug muffin (that has been sweetened with Truvia® Nectar and spiked with cardamom, cloves and cinnamon). You can use the protein powder of your choice and a regular flour or gluten free mix. The, just pop in the microwave for about 90 seconds and get your figgy jig on!
After “baking” in the microwave, you can enjoy this sweet treat right out of the mug with a spoon, but I prefer to serve it upside-down cake style and invert it only a dessert plate so that I can see the beautiful figs on top. A dollop of Greek yogurt, extra slice of fig and drizzle of Truvia® Nectar make this mug cake recipe extra special.
I thought the taste was fantastic and have also used it to sweeten my coffee, stirred into plain Greek yogurt topped with nuts, and in other recipes like this Salted “Honey” and Ginger Broiled Grapefruit. Truvia® Nectar is truly a sensible way to replace honey’s calorie content without sacrificing sweetness.
Are you a sweet or savory person in the morning? Are you getting your 25 to 30 grams of protein for breakfast? How would you use Truvia Nectar? Please share in the comments below – XOXO, Jennifer
This post and giveaway sponsored by Hamilton Beach, however all opinions, comments, content and enthusiasm are my own.
One morning this summer I made a family favorite recipe for Pumpkin Protein Muffins. When the kids woke up to the amazingly “autumn” smell of cinnamon, nutmeg and pumpkin baking, they were disoriented. . .. but excited, nonetheless.! “Is it already Thanksgiving, mom? Did we sleep through the first day of school and Halloween and wake up in the middle of the fall holidays?”
By the way, I’m giving away a really awesome Rice & Hot Cereal Cooker from Hamilton Beach this week – this counter top appliance will Change. Your. Life. Hop to the bottom of the post to enter.
That got me to thinking. Why DO we primarily limit cooking and baking with pumpkin to the months of September through December? While fresh pumpkins may be seasonal, the canned puree is equally as nutritious and a heck of a lot more convenient. Pumpkin ( a fab source of fiber, vitamins Vitamin A, and healthy complex carbs) is a veggie I’d like to see more of in my life for the entire year! And, so here I am in September, as cliché as it may be, sharing a pumpkin recipe – but, good gourd, this one is workable into anyone’s busy schedule, 365.
Pumpkin Vanilla Chai Protein Oatmeal – why, hello creamy pie-and-coffee-shop inspired morning concoction that is actually as nourishing as delish. I’ve used a blend of old-fashioned oats mixed with my favorite seeds (hemp, chia, flax, pumpkin – you can tweak as you like) along with pumpkin puree, creamy almond milk, and vanilla protein powder to bring each serving into the approximate 25g protein range which is what I strive for at my morning meal
***Please note, the recipe nutrition will vary based on the protein powder you use (I used Vanilla Whey Isolate from Now Foods) and mix ins (I used the Triple Omega Seed Blend from Now Foods) . With just 288 calories per hearty serving, I’ve kept this sugar-free recipes under 300 calories buy using my preferred cup-for-cup measure sugarless sweetener (Sugarless Sugar Baking Blend from Now Foods).
In a rush? This recipe takes less than 15 minutes to prepare. If you’re in a super morning rush, set everything out in the rice cooker (except the perishables) the night before and finish off in the morning. Oh, and did I mention that there is caffeine built right into this recipe thanks to steeping chai into the liquid used to make oatmeal. It’s genius. Of course, please use caffeine-free tea if you are sensitive.
Did you notice how I alluded to a Rice Cooker? The convenience factor here is that I’ve made this pumpkin oatmeal recipe in a Rice Cooker! You heard me right – rice cookers aren’t just for cooking rice anymore, you can make some amazing recipes in a rice cooker like cheesy grits, steamed salmon with rice and veggies, chocolate cakes and more! I’ve made my recipe in the 4-20 Cup Rice and Hot Cereal Maker from Hamilton Beach, it’s the best small kitchen appliance evahhhhh! I’m giving one away, jump to bottom of post to enter!
I resisted getting a rice cooker for a really long time, thinking it would just hog up space in my cabinets and rarely get used – not the case! It’s more of a “multi” cooker than a “rice” cooker and I it at least once a week to prepare a meal for the family – even my teens know how to make simple recipes for dinner in it. Plus, with a 20-cup capacity, it’s perfect for meal planning – I often double or triple my batches of rice, quinoa, oats or whatever I have going in in the cooker and then freeze portions for later in the month. It’s a busy mom’s best friend!
Have you cooked anything unusual in a rice cooker? What is your favorite fall flavor? Should pumpkin be a year-round thing? Please share in the comments – XOXO, Jennifer
Enter Giveaway Here:
Ahhh, wouldn’t a tropical vacation be wonderful about now?! You won’t actually feel the sand beneath your toes, but my recipe for Jerk Halibut with TipsyTropical Fruit Salad will whisk you away on a transcendental taste adventure thanks to plenty of Caribbean-inspired flavors. You can use any fish you like for blacking with my jerk seasoning blend, but meaty halibut really satisfies and holds up well in a skillet or on the grill. All the spicy heat of jerk is offset by a cool chopped fruit salad that has been macerating in a tasty tequila dressing.
Now, as you may already know, Halibut is not caught in tropical waters. It’s a cold water fish and Sizzlefish.com does a great job with their Alaskan-sourced halibut. But, boy oh boy, how I do love this elegant, steak-like fish that cooks up so light and flaky. Halibut isn’t part of the Paleo Prime fish collection I typically order from Sizzlefish.com (includes a variety of items from Gulf Shrimp to Coho Salmon), but their Halibut is sold in 14 4-ounce pieces that ships flash-frozen on dry ice straight to your door — it would make a nice stash in the freezer!
Are you a fish fan? What’s your favorite catch? What’s the last island you’ve visited? Please share in the comments below – XOXO, Jennifer