Category Archives: Recipes

Baked-and-Better Chocolate Protein Donut Recipe for National Donut Day!

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It’s all about donuts this week; National Donut Day is on Friday, June 1st! Keep reading for donut recipe below!  As far as guilty pleasures go, this sweet treat ranks right up there as a go-to goodie whether morning, noon or night. While more than 10 billion donuts are made per year in the United States alone, I never really imagined that health-conscious runner types would be consuming their fair share. But, apparently so – and not even behind closed doors! Case in point, the annual Krispy Kreme Challenge in Raleigh, NC that attracts nearly 8,000 sugar-slash-jogging junkies who run 2.5 miles, stop and eat a dozen donuts each and then turn around and gut it back to the finish. Even one of my own favorite hometown races, Chuy’s Hot to Trot in Austin, serves up glazed sugar donuts and the company of “Elvis” himself as a post-race treat.

Of course, eating these carbo-bombs on a regular basis is not such a good thing; at some point your body is going to rebel — and that’s going to manifest as sugar crashes, unwanted weight and slower finish times. But don’t start grieving the goodbye just yet. My recipe for Baked Chocolate Protein Donuts will satisfy your sweet tooth and keep you fueled up through the morning with 7.5 grams of protein (each) – that’s more than an egg!

Baked-and-Better Chocolate Protein Donuts

For Donut Batter:

  • 3/4 cup almond flour (also called Almond Meal)
  • 1/2 cup chocolate protein powder
  • 3/4 cup whole-grain flour
  • ½ teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon cinnamon
  • 3 tablespoons unsweetened cocoa
  • 3 tablespoons Truvia sweetener (Stevia)
  • ¼ cup egg whites
  • 1 tablespoon canola oil
  • 1/3 cup water
  • Baking spray

For Glaze:

  • ¼ cup semi-sweet chocolate chips
  • 2 teaspoons unsweetened coconut milk (or other non-dairy milk)
  • ½ teaspoon vanilla extract

Preheat oven to 325. Mix first eight ingredients together in medium mixing bowl. Add egg whites, canola oil, stirring until well-combined. You can add a tad more or less water to achieve desired batter consistency which should be fairly thick. Mist mini donut pan with baking spray. Fill each mold 1/2 full with batter with a spoon or using a Ziploc bag to “pipe” in. Bake 8 minutes. Remove from pan and cool on wire rack.

In small microwave safe bowl, heat chocolate chips 20 seconds at a time, stirring in between until completely melted and smooth.  Stir in milk and vanilla.  While glaze is still warm, dunk tops of each donut in glaze or drizzle across the tops with a spoon. Makes 12 mini donuts.

Nutritional Information (per 1 donut with glaze):  Calories 106, Total Fat 5.4g (1.0 saturated, 1.2 polyunsaturated, 2.8 monounsaturated), Cholesterol 0.2mg, Sodium, 54mg, Potassium, 143mg, Total Carbohydrate 9.1 g (dietary fiber 2.0g, sugars 2.0g), Protein 7.5g.

Note: if you don’t have a mini-donut pan, you can substitute a muffin pan. Or, hook yourself up with one through the Amazon link below. Also, you’ll find some of the other “stuff” used in this baked doughnut recipe.

 

Pre-Race Paleo Pancakes Recipe

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What to eat for breakfast, that’s a sorely overlooked yet oh-so important detail in my overall race-day strategy. Even though it’s super portable, a banana isn’t usually enough. If I grab a bagel or something bready, I know I going to have a carb crash before the start-line gun goes off. If I munch on a protein bar, sometimes it hits my stomach like a brick. Eat nothing and I’ll be whimpering at the notorious “wall” way earlier than anticipated. What to do?!

“How about my pancakes?” suggested my friend Stephanie from St. Louis, a runner, CrossFit coach and Paleo diet devotee. Now, before you freak out, these are not the syrupy, sugar-laden hotcakes that have been a staple of many a Sunday brunch. These pancakes strike a beautiful balance between the natural carbohydrates found in fruit and the long-lasting protein supplied by eggs and nut butters – throw in a little ground flaxseed, known to improve the metabolism of fats (especially helpful with endurance sports), and you’ll be fueled for a good long way!

If getting out the door, let alone actual cooking, is an issue when the 4am or 5am race-day alarm clock goes off, you can make these Paleo Pancakes the night before and pop them in the microwave to reheat. Make sure to check out Stephanie’s other collection of really yummy Paleo-friendly recipes (think caveman-style cooking updated for today) at 1-2-3 Cook – Paleo Style

Pre-Race Paleo Pancakes

2 medium bananas, mashed
2 large eggs
1/4 cup almond or sunflower butter
2 tablespoons ground flaxseed
Non-stick baking spray
Garnish: assortment of fresh berries

In a medium bowl, work peeled bananas with back of fork until mushy. Mix in eggs until well-combined; next stir in nut butter and flaxseed until incorporated into batter. Spray small skillet with non-stick backing spray and spoon in 1/3 of batter. Cook over medium heat, covered with lid, until top is bubbly and sides begin to pull away from pan. Flip and cook 1-2 more minutes. Repeat with remaining batter. Top with fresh berries. Makes 3 pancakes.

Sweet, Spicy & So Good For You – Watermelon with Fruit Salsa Recipe

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Watermelon health benefits

Nothing says ‘welcome to warm weather’ better than a big juicy chunk of watermelon. Plus, this super-sized fruit is packed with all sorts of health benefits for the active person –vitamin A for eye and cell health, vitamin C to prevent cell damage and strengthen immunity and vitamin B6 to help brain function and aid in the conversion of protein into energy.

Watermelon also has the highest concentration of the powerful antioxidant, lycopene, of any fruit or vegetable around – even more than the publicity-hogging tomato.  Also of interest to athletes, watermelon is a great source of potassium, a mineral that aids in muscle and nerve function, helps balance electrolytes, and can lower the risk of high blood pressure. And, watermelon is hydrating – it contains 92% water, that’s why it tastes so good post-workout.

If you are looking for a yummy yet healthy dessert to celebrate your sports achievements or for a backyard barbeque, watermelon is the answer. Serve it up plain and simple in those signature wedges with the rind on or try this delish-and-nutrish recipe I created that was published in the August 2006 issue of Better Homes and Gardens.

BHG prize tested watermelon recipe

Watermelon with Fruit Salsa

  • 2 kiwi fruits, peeled and chopped
  • 2 mangoes, seeded, peeled, and chopped (2 cups)
  • 2 cups chopped fresh strawberries
  • 1 small fresh jalapeno chile pepper, seeded and finely chopped (about 1 Tbsp.)*
  • 1/ 4 cup snipped fresh mint
  • 2 tablespoons lime juice
  • 2 tablespoons honey
  • ½ cup fresh raspberries
  • 8 1 inch slice quartered watermelon
  • 1 pint lemon or lime sorbet or sherbet

In a large bowl combine kiwi fruits, mangoes, strawberries, jalapeno pepper, mint, lime juice, and honey. Gently stir in raspberries. Serve immediately or cover and chill up to 4 hours. Serve over watermelon quarters with sorbet.  *Wear gloves when chopping jalapeno to prevent volatile oils from burning your skin and eyes

Makes 8 servings.

Nutrition facts: Servings Per Recipe 8, Calories 220, Protein (gm) 3, Carbohydrate (gm) 55, Fat, total (gm) 1, Dietary Fiber, total (gm) 4, Sugar, total (gm) 45, Vitamin A (IU) 2041, Vitamin C (mg) 83, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 1, Pyridoxine (Vit. B6) (mg) 0, Folate (µg) 32, Sodium (mg) 10, Potassium (mg) 541, Calcium (DV %) 40, Iron (DV %) 1, Percent Daily Values are based on a 2,000 calorie diet

It’s What’s for Dinner! Beef Crostini with Balsamic Drizzle

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I love beef and health beef recipes.

I’m giving beef a great big hug this week – in fact, I’m loving it so much we’re eating it nearly every night for dinner this week. As far as food risks go, I’d pick a nicely cooked steak over raw fish sushi or unpasteurized milk any day, thank you very much.

Gee, I’m sure I’ve mentioned this before (and my friends at Txbeef.org back me up), but a 3-ounce serving of lean beef offers so many nutritional benefits, it’s packed with protein, high in iron, and loaded with all sorts of vitamins, minerals and essential amino acids – take a look-see at these Fast Beef Facts for more information. So how can you go wrong?

Admit it, you can’t! So, check out this awesome appetizer recipe that was on the menu at a “Girls Gone Grilling” cooking class I attended a couple years ago at the Texas Beef Council. I’ve personally made it and gobbled up these tasty tidbits as fast as a chicken on a June bug – err, a bovine on a blade of grass . . . . anyway, you’ll love it – so try it as an appetizer for your next get-together or serve several as a light and delightful dinner!

 

Beef Crostini with Balsamic Drizzle and Parmesan Crisps

  • 2 boneless beef top loin (strip) steaks (about 1-1/4 pounds)

    Healthy crostini appetizer also easy beef recipe.

    Beef Crostini with Balsamic Drizzle

  • 1/2 cup freshly grated Parmesan cheese
  • 1-1/2 teaspoons all-purpose flour
  • 12 slices thin white sandwich bread, crusts removed
  • 1-1/2 teaspoons coarse grind black pepper
  • salt
  • 4 ounces garlic-herb cheese spread, slightly softened
  • prepared balsamic syrup
  • 24 small arugula leaves

Heat oven to 350°F. Combine Parmesan cheese and flour in small bowl; toss to mix well. Spray baking sheet with nonstick cooking spray. Sprinkle Parmesan mixture evenly into 8-inch circle on baking sheet. Bake in center of 350°F oven 6 to 8 minutes or until melted and light brown. Cool 2 minutes on baking sheet, then remove to wire rack to cool completely. Break into 24 irregular-shaped pieces. Set aside.

Cut each bread slice diagonally in half. Place in single layer on baking sheet. Bake in 350°F oven about 6 minutes or until lightly toasted but not brown. Set aside.

Press pepper evenly onto beef steaks. Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook top loin steaks 12 to 15 minutes (tenderloin steaks 10 to 13 minutes) for medium rare to medium doneness, turning occasionally.  Carve steaks into thin slices; season with salt.

Meanwhile, spread 1 teaspoon cheese onto each bread piece; top with 2 to 3 steak slices. Drizzle balsamic syrup over beef; top with Parmesan crisp and arugula leaf.

Makes 24 individual appetizers.

Note: Balsamic syrup is available in the dressing aisle next to the vinegars in large supermarkets and specialty stores. Or, it can be prepared by combining 3/4 cup balsamic vinegar and 2 tablespoons molasses in medium saucepan; bring to boil. Reduce heat to medium-high; cook about 10 minutes or until mixture is reduced to 1/4 cup. Balsamic syrup may be stored in an airtight container in the refrigerator. 

Nutrition information per serving, using top loin steaks: 74 calories; 3 g fat (2 g saturated fat; 1 g monounsaturated fat); 17 mg cholesterol; 101 mg sodium; 4 g carbohydrate; 0.2 g fiber; 7 g protein; 1.7 mg niacin; 0.1 mg vitamin B6; 0.3 mcg vitamin B12; 0.6 mg iron; 7.3 mcg selenium; 1.1 mg zinc.

Good Nuts! Macadamia Crusted Tilapia

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Photo by Taste of Home

Macadamia nuts and tilapia are a tasty, healthy recipe combination.

Macadamia nuts get a bad rap for having “too much” monosaturated fat, or so says the U.S. Food and Drug Administration, the same big brother who says BPA in food packaging is safe for kids and that ketchup could be considered a vegetable. Apparently these tree nuts, along with Brazil nuts and cashews, are on the naughty nosh list because they exceed the cut-off point of 4 grams of saturated fat per 50 grams of nuts – macadamias have 6 grams of saturated fat.

But, if you love this buttery nut that hails from Hawaii and Australia, don’t fret! A recent study found that eating a heart-healthy diet that included 1.5 ounces of macadamia nuts per day versus eating the ‘regular American diet’ could possibly reduce total cholesterol by up to 9-percent along with additional reductions in low-density lipoprotein cholesterol and triglyceride levels. Both diets in the study provided equal amounts of fat consumption and researchers observed that the reduction in LDL or bad cholesterol was more significant than would be predicted by just the healthy fats in the nuts alone, an indication that macadamias contain some other unknown property that helps lower cholesterol.

In plain English, all this science talk simply means that macadamia nuts are much more than the FDA has cracked them up to be. Used in moderation, as part of a heart-healthy diet, this nut may actually be doing your body good – but not chocolate covered!  If you’re looking for your daily dose of macadamia nuts, here’s a great healthy recipe I developed that was published in Taste of Home:

 Macadamia Crusted Tilapia

Ingredients

  • 2 eggs
  • 1/8 teaspoon cayenne pepper
  • 1 cup all-purpose flour
  • 1-3/4 cups macadamia nuts, finely chopped
  • 4 tilapia fillets (6 ounces each)
  • 1 tablespoon butter, melted

Pineapple Salsa

  • 1 cup cubed fresh pineapple
  • 1/4 cup chopped sweet red pepper
  • 3 tablespoons thinly sliced green onions
  • 2 tablespoons sugar
  • 1 jalapeno pepper, seeded and chopped
  • 1 tablespoon lime juice
  • 1/2 teaspoon minced fresh gingerroot
  • 2 tablespoons minced fresh cilantro

Directions

In a shallow bowl, whisk eggs and cayenne. Place flour and macadamia nuts in separate shallow bowls. Coat tilapia with flour, then dip in egg mixture and coat with nuts.

Place on a greased baking sheet; drizzle with butter. Bake at 375° for 15-20 minutes or until fish flakes easily with a fork.

Meanwhile, in a small serving bowl, combine the pineapple, red pepper, onions, sugar, jalapeno, lime juice and ginger; sprinkle with cilantro. Serve with fish. Yield: 4 servings (1-1/2 cups salsa).

Nutritional Facts1 serving (1 each) equals 681 calories, 51 g fat (10 g saturated fat), 135 mg cholesterol, 233 mg sodium, 44 g carbohydrate, 6 g fiber, 19 g protein.