Chai Oat Protein Balls

Welcome to the first recipe of 2018!

I can't believe how fast 2017 flew by. But, here we are in January - a fresh start. I'm not really much for New Year's resolutions, but I do have a few this year that I've made for myself. Since I'm all about sharing goals and have no shame in doing so (HELLO Figure Prep) I will share one with you. One of my goals is to gain back my running endurance that I had at one time long ago and be able to run 3 miles in 30 minutes. Not only does this mean working up to running 3 miles consecutively with no walking breaks (something I currently can't do...whoops), but it also means running 10 minute miles (I currently am running about a 10:45 mile). This is coming from a gal who ran a 1/2 marathon at an average 10:00 pace 10 years ago. My, how things have changed...

What are your resolutions for this year? Do you have any? If one of your's happens to be eating healthier than you are in the right place!

Recently, I've been SUPER busy with all aspects of life: personal, social and career wise. I love it, I thrive off it actually. However, sometimes it does get the best of me and I don't have the time I'd like to prepare the meals I would like to be eating. I'm willing to guess that some of you struggle with the same problems I have. 

This is exactly why I created these Chai Oat Protein Balls! These are super easy to make (no bake!) and are great for on-the-go. These are made with just 4 major ingredients...FOUR! (OK so if you count spices and vanilla extract it is technically 6, but you should seriously already have those on hand) All you need for these balls are dates, cashews, chai oats and vanilla pea protein, plus a little extra cinnamon and vanilla extract. Not only are these tasty, they are also gluten free and dairy free!

I am using True Nutrition's Gluten Free Quick Oats, sweetened with monk fruit and the chai latte flavor. If you don't have these on hand (although I highly recommend their products!) you can substitute with your own chai spice blend. Each ball packs 4 grams of protein and just 2.5 grams of fat. 

I hope you gives these a try and let me know what you think!

Chai Oat Protein Balls

Prep Time: 30 minutes

Servings: 12 balls

Ingredients: 

• 6 Medjool dates, pitted
• 2 oz cashews
• 2/3 cup True Nutrition Chai Latte Gluten Free Quick Oats (sweetened with monk fruit)
  • If you don't have the TN oats, use plain quick oats and add 1 teaspoon of chai spice blend below and 1/2 tsp calorie free sweetener of your choice, i.e. monk fruit
• 1 scoop True Nutrition Vanilla Pea Protein (1/4 cup)
• 1 tsp cinnamon
• 1/2 tsp vanilla
• Water as needed

Chai Spice Blend (if substituting TN oats)

• I like this blend by Fit Foodie Finds (DIY Chai Spice Mix)

Baking Accessories:

• Food processor

Directions:

1. In your food processor, combine pitted dates, cashews and 1 tbsp water. Pulse on high until a smooth paste of dates and cashews forms. 
2. In a medium bowl combine oats, protein powder, cinnamon, vanilla and date/cashew paste. Mix with a spatula to combine all ingredients. You should have a dough like consistency. If it is too dry, add water 1 tbsp at a time to reach the desired consistency. We want the dough to hold and shape into balls so don't add too much liquid.
3. Place into the freezer for about 15 minutes for the dough to cool and come together. 
4. Remove from freezer and roll into 12 equally sized balls. Store in an airtight container in the refrigerator for up to 1 week.

Nutritional Information (1 ball):

95 calories - 4 g Protein, 13.7 g Carbohydrates, 2.6 g Fat

Chocolate Cherry Protein Shake

Yum

As far as recipes with protein powder go, I feel like I've practically tried my hand at everything. Plenty of pro-nuts, cakes, brownies, muffins, pancakes and more...but no protein shakes. Truthfully, I hardly ever drink them (gasp!). If I'm honest, I can't stand the taste of a simple protein shake made from whey powder and water. Bleh. I just would much rather eat something with protein than drink it. My secret is out. This is why I haven't ever once done a recipe for a smoothie or shake.

Well, today that changes. I may not love basic protein shakes, but you know what I do love? MILKSHAKES. Who doesn't? If you also don't like protein shakes (or maybe you do) and get down with some milkshakes, then you are going to love this Chocolate Cherry Protein Shake. 

The base of this shake is Chocolate Fudge Micellar Casein. If you are like me, you like your milkshakes as a dessert after dinner - or maybe you like them for breakfast, which is totally fine, no judgment here. Casein is a "slow" protein, meaning you absorb it much slower than whey protein. Slow rate of protein breakdown is great for muscle recovery, aka when we are sleeping.

But don't let this shake foul you, it may taste like a milkshake but it is actually packed with antioxidants! First, it has cacao powder, not to be confused with cocoa. Cacao is made from un-roasted raw cocoa beans, high in antioxidants, no sugar, and even some fiber. I also snuck in some spinach to provide an extra boost of antioxidants, vitamins and minerals, plus you won't even know it's there.  Last but certainly not least, let's not forget about the cherries which are also packed with antioxidants, contain cancer-preventative compounds and also naturally contain melatonin which aids in sleep! 

This shake is thick and creamy and you will hardly believe it yourself that it is actually SO GOOD for you! I may just have to start making this a nightly routine... 

Chocolate Cherry Protein Shake

Prep Time: 5 minutes

Servings: 1 shake

Ingredients:

• 1 scoop Chocolate Fudge Brownie Micellar Casein Protein Powder
• 1 cup frozen Dark Sweet Cherries (140g)
• 1 handful spinach (25g, about 1 cup)
• 1/2 cup non-dairy milk of your choice (I used unsweetened cashew milk)*
• 2 tbsp cacao powder (10g)

*This makes for a very thick shake. If you prefer a thinner consistency, simply add more milk to your liking!

Directions: 

1.  Add all ingredients to blender and blend until creamy!

Nutritional Information (1 shake)

305 calories - 34.5 g Protein, 31 g Carbohydrates, 4.8 g Fat

Coconut Cherry Oat Bars

Yum

If you look through my kitchen, you would be hard pressed to find many 'snacks' or processed foods. I'd always much rather prefer making things for myself, that way I know all of the ingredients and there aren't any hidden additives. Plus, making food for yourself is usually far more affordable. 

After a hard workout I'm usually starving and in need of an easy and FAST snack to hold me over until dinner. Carbs are a must to refuel but I don't want something full of sugar or junk like a traditional store-bought energy bar. 

Solution? THESE bars!

Whoa baby, are these delicious and so incredibly simple to make! You want to know another secret? Aside from the slight bit of sweetened coconut on top of the bars there is no added sugar. These are naturally sweetened with ripe mashed banana and dried cherries. I'm also using coconut butter, or manna, in these bars. If you haven't ever tried this...you are in for a treat. Not to be confused with coconut oil, coconut butter is made from the flesh of the coconut. 

The bars are a great post-workout treat, but also would be awesome for a quick breakfast or easy dessert. Really, you can make an argument to have these bars morning, noon or night!

While it isn't absolutely necessary, I used a True Nutrition Custom Oatmeal Blend to make these bars. It is pretty awesome to be able to make your own oatmeal blend! The combinations are almost endless as far as mix-ins and flavoring options. For these bars, I used a blend of Old Fashioned Oats, Dried Tart Cherries and Chopped Walnuts. 

Want to give a Custom Oatmeal blend a try? If you use the code 'MYENG' at checkout, you will receive 5% off your order! 

What is your favorite post-workout snack? Regardless of your oats, I hope you give these bars a try! 

Coconut Cherry Oat Bars

Prep Time: 15 minutes

Bake Time: 25 minutes

Servings: 8 bars

Ingredients: 

• 2 cups oats blend (True Nutrition Custom Oat Blend of Old Fashioned Oats, Dried Tart Cherries, Chopped Walnuts)*
• 1 cup mashed ripened banana
• 2 tbsp Coconut Butter (also called Coconut Manna)
• 1/2 cup dried tart cherries, coarsely chopped
• 1 tsp vanilla extract
• 1/2 cup shredded sweetened coconut (unsweetened also works!)

Baking Accessories:

• Baking Dish, 8 inch square
• Baking Sheet
• Parchment Paper 

*If you choose not to use a blend, simply combine 1/4 cup chopped walnuts with 1-1/2 cup oats and increase dried cherries to 1/4 cup

Directions:

1. Preheat oven to 350°F. Prepare baking dish by lining with parchment paper. Fold the paper so that the bottom and edges are covered in the parchment - this will make for easier removable of the bars from the dish.
2. Spread the 2 cups of oats out on a baking sheet, making an even layer. Toast in the oven for 5-8 minutes, ensuring the oats don't get too brown.
3. While the oats are toasting, combine mashed banana, melted coconut butter, dried cherries and vanilla extract in a mixing bowl. Once oats have toasted, add oats to the mixing bowl and stir until all ingredients are well combined. 
4. Transfer oat mix to prepared baking dish and spread into corners. Sprinkle an even layer of the shredded coconut on top and bake for 25 minutes at 350°F.
5. Remove from oven and allow to cool completely before slicing. Slice into 8 equal bars. 

Nutritional Information (1 bar):

193 calories - 4.5 g Protein, 29 g Carbohydrates, 6.5 g Fat