So I’ve been on a meal-prepping binge for the last couple months and making different flavors of “protein oatmeal” has been one of my biggest successes. The whole idea materialized when my husband decided to ween himself off his morning $5 protein shake and said he was tired of protein bars followed by a pathetic, helpless “I don’t know what to make” look. I started making him homemade oatmeal mix made with protein powder and wholesome mix-ins that he can then prepare in the microwave (without my help – haha) in less than one minute.
When I wake up, the first two words you’ll usually hear me grumble are “sore” and “hungry”! I’m almost always in a state of recovery from the previous day’s workout, running low on fuel in my body’s tank and, honestly, a bit foggy because coffee isn’t ready. I need a hearty, healthy, healing breakfast that’s ready to go STAT. A favorite “stumble to the fridge” morning meal is Toasted Coconut, Turmeric & Ginger Overnight Oats.
Yes, overnight oats. Before hitting the hay, I dump all the wholesome ingredients in a mason jar, give it a shake, and stick in the fridge. Sometimes I meal prep enough for three days to even cut out that night-time obligation At the crack of dawn, I’ll I have to do is unscrew the lid and spoon into my mouth right out of the jar. Read on to find out just how easy this make-ahead recipe is and how the turmeric and ginger will help you feel fabulous. Continue reading →
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!
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
Chai-Spiced Potato Muffin Bars
Fuel your next run or workout with this nutritionally balanced energy bar that will optimize performance -- the potatoes provide healthy carbs for energy plus potassium for hydration.
Wash and dry potatoes and pierce around sides with fork. Place in center of microwave and cook on high for approximately 4 minutes, or until yielding when squeezed and soft and fluffy inside. Cut in half, and allow to cool to room temperature.
Using a tablespoon, scoop pulp of potato and place in blend, discarding skins. Add eggs, Greek yogurt and ¼ cup of the milk and blend until smooth. Next, pulse in vanilla, cinnamon, ginger, nutmeg, cardamom, cloves, and white pepper until just combined.
In small bowl, mix together baking soda, salt, white pepper, and protein powder. Pulse this mixture into the blender in batches until smooth, adding the additional milk if batter seems to thick.
Prepare 9” x 9” rimmed baking pan with cooking spray. Pour in batter and bake for approximately 14 to 16 minutes or until turning lightly golden brown and toothpick pulls clean from the center.
Let cool for 30 minutes and cut into 8 bars.
Dust with additional cinnamon and a bit of powdered sugar, if desired.
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.
Preheat the oven to 350° F and line a rimmed baking sheet with parchment paper.
In a medium bowl mix, together almond flour, coconut flour, sugar alternative, ginger, cinnamon, cloves and salt until combined.
Next, stir in softened butter and molasses until everything incorporated.
Dump out onto the parchment-lined 13 ” x 18” pan and form into rectangle approximately the size of the pan and ¼” deep. Press with palms of hand or bottom of glass to spread out and keep a uniform consistency.
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.
Mix together flours, baking powder, baking soda, cinnamon, nutmeg, ginger, and salt in large bowl.
In a second bowl, add eggs, sugar, pumpkin, coffee, milk, coconut oil and vanilla; beat well.
Gently fold in the flour-spice mixture to the moist mixture.
Cook according to your waffle iron directions, until a deep golden brown and crispy on the outside.
Serve with honey butter, maple syrup or your favorite toppings.
* You can make your own oat flour by putting old-fashioned or quick-cooking oats in a food processor or blender and pulsing until they are finely ground. Oats are gluten-free by nature, by if you have an allergy, make sure that you are buying certified gluten free oats that have been processed in a gluten-free facility.
I don’t need to explain myself, it’s October. But, I will because I like to talk! October is the month when all things pumpkin happen and I when I kick up my running into a higher gear for a late fall season marathon. This year, I am also doing Spartan Beast in Dallas on Oct. 31st — I know, SCARY in so many ways!
The point is, I need some extra power in this month of pumpkin-mania and so I’ve pumped up my recipe with protein powder. You can use whatever type of protein powder you prefer — whey, soy, pea, or whatever! This recipe is also sugar-free, gluten-free, nut-free (pumpkin seeds are SEEDS, duh) and Paleo friendly. Enjoy!
Using a slow cooker in the dogs of summer? Normally I associate this appliance with winter and making stews and pot roasts. But, in an effort to keep from heating up my kitchen further during this 100+ degree heatwave, so it makes perfect sense to me! I think you’ll love this Sugar-Free Peach Sauce recipe that is super easy to whip up in the crock pot, is deliciously aromatic as the spices mingle together – and it’s a great way to take advantage of a bumper crop of summer peaches.
If you REALLY have a windfall of fresh peaches that you can’t eat up before overripening, then check out my How To Freeze Peaches.
If you don’t have fresh peaches, feel free to swap in frozen peach slices (store bought or home packed) – it’s a pretty forgiving recipe. It is my experience that the store-bought peaches need the higher range of Stevia listed in the recipe.
Enjoy this healthy fruit sauce either warm or cold by the bowl full– and also used as a topping on yogurt, waffles, protein pancakes and in smoothies. It is also great to pack up into a small container and send in your child’s lunchbox. Instead of eating a processed sugary treat, peaches make an excellent source natural carbohydrates for quick brain and body energy – plus, you get the extra benefits of fiber, potassium, vitamin C.
Blanch, peel and pit peaches; cut into slices. Or, if using frozen (easiest method), partially thaw in microwave. Place fresh or thawed frozen peaches in the food processor and process until flesh is getting smooth, but still slightly chunky. Pour peaches into slow cooker set on LOW for 6 - 8 hours, stirring a couple times during the day. After 8 hours, stir in lemon juice, cinnamon and ginger. Sever warm or cool. May be stored in the refrigerator for 5 days or freezer up to 6 months.