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

Pumpkin Protein Pancakes

Yum

October is mere days away, which can only mean one thing: PUMPKIN SEASON! Let’s kick the season off right and make a big stack of these Pumpkin Protein Pancakes together, shall we?

Protein pancakes are a fickle thing. If you’ve been a follower of MEN, then you know my feelings towards them back when I posted my Fluffy Protein Pancakes using egg white protein powder. I still love those pancakes (seriously, try them if you haven’t already!) but it seems without fail I get questions about replacing other protein powder types with whey in my protein powder recipes. I get it, whey is the most popular protein powder type, but mannn is it tough to work with at times.

These pancakes were definitely a labor of love but the result is so worth it! I tweaked this recipe (no joke) 5 or 6 times to get it right. Unlike most protein powder pancakes I’ve tried, which can turn rubbery and dry, these stay soft and moist! The pumpkin definitely helps in that regard. These are low in fat, thanks to the applesauce and pumpkin acting as butter and egg substitutes, AND low carb/gluten free since we’re using coconut flour. You’ll have zero guilt eating the whole stack and if you’re really adventurous...drizzle a little pure maple syrup on top!

Happy Fall, y’all! 

Pumpkin Protein Pancakes

Prep Time: 5 minutes

Cook Time: 2 minutes

Servings: 6 pancakes

Ingredients: 

• 1 scoop Cinnamon Whey Protein Powder (1/4 cup), vanilla would work as well
• 2 tbsp coconut flour
• 1/2 tsp baking powder
• 1/4 tsp baking soda
• Pinch of salt
• 1/2 tsp cinnamon
• 1/2 tsp pumpkin pie spice
• 1/4 cup pure pumpkin puree
• 1/4 cup unsweetened applesauce
• 1 egg
• 1 egg white
• 1 tbsp almond milk (or milk of choice)
• 1/2 tsp vanilla extract
• Optional: Pure maple syrup for serving!

Directions:

1. In a mixing bowl combine your dry ingredients: whey protein, coconut flour, baking powder, baking soda, salt and spices. Whisk to fully mix ingredients.
2. In a small bowl combine all wet ingredients: pumpkin, applesauce, eggs, almond milk and vanilla. Whisk together and then add to dry ingredients. Whisk until all ingredients are incorporated.
3. Heat a non-stick pan (I love my ceramic non-stick Greenpan) over medium heat - you don't want the pan too hot that it burns your pancakes! Scoop batter (approximately 1/4 c) onto pan. Cook the first side until you begin to see bubbles form, about 1-1/2 minute. Flip and continue to cook until both sides are browned, about another 30-45 seconds. Serve while hot! 

Nutritional Information (1 pancake):

50 calories - 7 g Protein, 4 g Carbohydrates, 1.2 g Fat

 

Looking for MORE pumpkin recipes? Here are few more My Engineered Nutrition favorites! 

Lemon Pistachio Protein Donuts

Yum

Oh.

My. 

Goodness.

These donuts. I just don't even have the words.

Let me try and find them: LEMON. PISTACHIO. PROTEIN. DONUTS. 

Even though I made them myself, it is hard to believe how amazing these taste when they are made with protein powder. I mean, let's not fool ourselves - baking with protein powder is GREAT, but its never quite the real deal. But I swear to you, if you didn't know how these were made you would think I picked them up from a near by donut shop. 

I will admit that I had my doubts I could ever get this recipe exactly spot on like I wanted it. The first attempt the batter had too much liquid and they baked flat and rubbery. The second attempt I almost had but it they were a little dry, however, still definitely edible, I just wasn't sold on the glaze. This third attempt I was determined to nail it and boy did I. 

I will say I tried so hard to make a "healthy" glaze for these donuts by using minimal sugar and even some whey protein powder in the mix, but it just wasn't the consistency I wanted. So I compromised and made a traditional glaze with powdered sugar and milk...but used it oh-so-sparingly. I try my hardest to steer clear of refined sugars but you know what, sometimes you gotta give a little.

Aside from the glaze these are incredibly healthy donuts! The lemon zest and lemon juice make these the ideal summertime donut as their flavor is bright and bursting with with citrus. Each donut packs 8 grams of protein and less than 5 grams of fat. It is hard to believe something that taste THIS good is actually healthy. Don't believe me? You'll just have to see for yourself!

Lemon Pistachio Protein Donuts

Prep Time: 15 minutes

Bake Time: 8 minutes

Servings: 6 donuts

Ingredients:

Donuts

• 1/4 cup  vanilla whey protein powder (I use Whey Protein Isolate from True Nutrition)
• 1/2 cup all-purpose flour (I use Bob's Red Mill Gluten Free All Purpose)
• 2 tbsp coconut palm sugar 
• 1/4 tsp baking soda
• 1/4 tsp baking powder
• 1/4 tsp salt
• 1 tbsp butter, melted
• 1/4 cup nonfat Greek yogurt
• 1 egg
• 1/2 tsp vanilla
• Zest of 1 lemon (approx. 2 tbsp)
• 1 tbsp lemon juice

Glaze

• 3 tbsp powdered sugar, loosely measured not hard packed
• 2 tsp milk (or nondairy milk of your choice, I used cashew)

Additional Toppings

• 2 tbsp pistachios, toasted

Directions: 

1.  Preheat oven to 350°F. Grease donut pan with coocnut oil (just so the donut don't stick to pan) and set aside. 
2. Mix all dry ingredients (protein powder, flour, coconut palm sugar, baking soda, baking powder and salt) together in a large mixing bowl. In a smaller bowl, combine wet ingredients (butter, lemon juice, lemon zest, yogurt, egg and vanilla) and whisk together. Add wet ingredients to the dry and whisk together until well incorporated. 
3. Transfer batter to a large Ziploc bag - we will use this as a piping bag. Snip a very small hole in one of the bottom corners of the bag and evenly pipe batter into donut pan. I like to tab the pan on my counter top to level out the batter and ensure there are no air bubbles. 
4. Transfer donuts to oven to bake for 8 minutes or until a toothpick in inserted into the donut and comes out clean. Make sure not to over bake since we are using whey protein and over baking and make your donuts dry and rubbery!
5. After the donuts have finished baking, remove pan from oven and remove donuts from pan for cooling. 
6. While donuts are cooling, prepare the glaze. In a small bowl add 1 tsp of milk at a time to the powdered sugar, stirring after each tsp of milk. If you haven't already toasted your pistachios, now would be the time to toast them. Once cooled, chop the pistachios finely.
7. With a spoon, drizzle equal amounts of glaze over the tops of the cooled donuts. Sprinkle chopped pistachios over each right after the glaze.
8. Serve immediately or store in an airtight container, placed in the refrigerator.

Nutritional Information (1 donut)

145 calories - 8 g Protein, 17.5 g Carbohydrates, 4.7 g Fat

Apple Cinnamon Protein Coffee Cake

I always find it hard to say what my FAVORITE recipe is. There are just too many great ones to choose from, plus it is usually highly dependent on my mood and hunger level. 

That, of course, was before this creation: Apple Cinnamon Protein Coffee Cake. Sure, it's a mouthful for a recipe title, but believe me - you will want mouthful after mouthful of this delicious and guilt-free coffee cake!

This coffee cake is great for an on-the-go breakfast, but you can also dress it up and serve it for a brunch party. I recently made this for a few girlfriends that came over for brunch and it was a hit! While this cake may seem like an indulgence, it is packed with protein (14 g per slice!) making it far healthier than any other morning pastry. The apples help to keep this coffee cake incredibly moist which is usually hard to achieve when baking with whey protein. What really makes this coffee cake is the walnut streusel topping! It is the perfect finishing touch to this healthy breakfast treat. 

I love that this is such a simple baked good. I know some of my other recipes can take a little more effort with muffin tins or donut pans but with this you literally mix everything in one bowl together and dump it into a single cake pan. 

 I've recently switched up my training and I'm almost exclusively training at 6am everyday before work. I forgot how much I love that burst of endorphins before work, not to mention how focused I am all morning. I don't eat breakfast prior to lifting (I actually prefer weight training fasted first thing!) but I do have my coffee with collagen and MCT oil following. This coffee cake is perfect to have with my coffee after a hard morning workout!

Well, now that the secret is out and you know what my favorite recipes is I hope you give this a try! 

Psst! This recipe uses True Nutrition Cinnamon Bun Whey Protein and I can't recommend this protein enough. I really do stand by their products and I know I'm getting a high quality protein powder at an extremely affordable price. Want to give it a try? Use the code 'MYENG' at checkout for 5% off your entire order!

Apple Cinnamon Protein Coffee Cake

Prep Time: 30 minutes

Bake Time: 25-30 minutes

Servings: 10 slices

Ingredients: 

• 3 scoops True Nutrition Cinnamon Bun Whey Protein (3/4 cup)
• 1-1/4 cup gluten free all-purpose flour (I used Gluten Free Baking Flour but typical all-purpose flour will work as well)
• 2 tbsp coconut palm sugar
• 2 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1 tsp cinnamon
• 2 medium green apples, peeled, cored and diced
• 1 cup nonfat Greek yogurt
• 2 egg
• 1/2 cup applesauce, unsweetened
• 2 tbsp butter, melted
• 1 tsp vanilla

Walnut Streusel Topping

• 1/4 cup toasted walnuts, chopped
• 1/2 tsp cinnamon
• 2 tbsp all-purpose flour
• 2 tbsp coconut palm sugar
• 1 tbsp butter

Baking Accessories:

• 9 inch cake pan

Directions:

1. Preheat oven to 375°F. Prepare cake pan by greasing with coconut oil or butter. Set aside.
2. Toast walnuts by spreading them out on a baking sheet and placing in oven for 5-10 minutes. Be sure to keep a close watch on them so not to burn!
3. In a small bowl combine the remaining streusel topping ingredients. Cut the butter into very small pieces and then add to the dry ingredients. Mix with a fork until the butter has formed into small balls and is well coated. If necessary use fingers. Add toasted walnuts and continue to mix. Set aside.
4. In a mixing bowl combine your dry ingredients: whey protein, flour, coconut palm sugar, baking powder, baking soda, salt and cinnamon.
5. In a stand mixer or large mixing bowl with hand mixer, combine your wet ingredients: greek yogurt, eggs, applesauce, melted butter and vanilla. Mix at medium speed until well combined. Add dry ingredients and mix and medium speed until incorporated. 
6. Fold apples into batter with a spatula until apples are evenly mixed in.
7. Pour batter into greased pan. Sprinkle walnut streusel topping on top of the cake. Bake for 25 - 30 mins or until a toothpick inserted into center comes out clean. Be sure not to over bake the cake since there is whey protein in the batter and it could easily become dry and rubbery. Allow to cool 10 minutes before slices. Serve warm or store in air-tight container for later. 

Nutritional Information (1 slice):

210 calories - 13.5 g Protein, 23.5 g Carbohydrates, 6.7 g Fat

Vanilla Chai Protein Granola

Yum

Rarely do I ever eat granola or oatmeal, for that matter. I don't see it as a health food as most store-bought brands are loaded with sugar. No thank you! 

Recently, however, I've seen more and more Instagram posts on homemade granola and I got a hankering for some! I'd never ventured to make my OWN granola. Truthfully, the thought never even crossed my mind. But I found myself with a serious craving for some and set out to make a healthier alternative to what you find on the shelves of your supermarket. First step: obtain oats.

The inspiration for this granola came from my Custom Oatmeal Mix I'd gotten a while back from True Nutrition, Chai Latte flavored. Remember, I rarely eat oatmeal so I hadn't really made a dent in this mix.

I then thought about when I would eat granola and most likely it would be after a workout, meaning I would also prefer some protein. This recipe includes both oats AND whey protein from True Nutrition. Talk about one-stop-shopping for your ingredients! (Pssst...remember you can save 5% off your order when you use the code 'MYENG' at True Nutrition)

This granola is surprisingly easy to make! On top of that, it is a much better option than what you find store bought. The only sweetener is pure maple syrup and the sweetness that comes from the vanilla whey protein. This granola is definitely going to become one of my go-to post-workout snacks...I hope you do the same!

Vanilla Chai Protein Granola

Prep Time: 10 minutes

Bake Time: 35 minutes

Servings: 8 servings (1/2 cup each)

Ingredients: 

• 2 cups old fashioned rolled oats, original or gluten free oats
  • Optional: You can make your own Custom Oatmeal Mix with True Nutrition! You can omit the Chai Spice Mix below if you opt to use the 'Chai Latte' Custom Oats.
• 1/2 cup coconut flakes, unsweetened
• 1/3 cup almonds, raw/unroasted
• 2 scoops True Nutrition Vanilla Whey Protein (1/2 cup, 60 g)
• 2 tsp vanilla extract
• 1/4 cup pure maple syrup
• 1 tbsp coconut oil
• 1 tbsp water
• Chai Spice Mix:
  • 1/2 tsp cinnamon
  • 1/4 tsp ginger
  • 1/4 tsp ground cardamom
  • 1/4 tsp ground cloves
  • 1/2 tsp salt

Baking Accessories:

• Baking Sheet
• Parchment Paper

Directions:

1. Preheat oven to 325°F. Prepare baking sheet by lining with parchment paper. Set aside.
2. In a mixing bowl combine oats, coconut flakes, almonds and Chai Spice Mix. Set aside.
3. In a small saucepan over medium heat, combine the maple syrup, vanilla extract and coconut oil. Stir until the coconut oil has melted. Turn off heat and add protein powder, mixing continuously until incorporated. It is important to make sure you turn OFF the heat before adding the protein as to not over cook it and make the mixture too dry. Add 1 tablespoon of water to thin mixture. 
4. Pour wet mixture into mixing bowl with dry. Stir with spatula until the oat mixture is covered with the wet mixture, ensuring no clumps have formed.
5. Dump mixture onto baking sheet and spread into a single layer. Place into oven.
6. Bake for 35 minutes. To ensure an even toasting, give granola a stir every 10 minutes or so the oats do not burn. Once granola is golden brown remove from oven and allow to cool before eating and/or storing. Granola keeps well for a week if stored in an airtight container or Ziploc bag. 

Nutritional Information (1 serving, 1/2 cup):

215 calories - 11 g Protein, 23 g Carbohydrates, 9 g Fat