Chia Seed Protein Pudding (Vegan)

You know the saying "if it ain't broke don't fix it"?

Well, I eat this pudding every day and have been for probably the last 5 or 6 months. No, this is not an exaggeration. I love it and I have yet to get tired of eating this every day - so, why stop now? 

I normally eat this in the afternoon, before I workout. Sometimes I eat it for breakfast, sometimes as dessert. That's the beauty of this simple protein packed pudding - you can eat it day or night! This is also totally customizable, which is probably why I haven't gotten bored of this.

You can use ANY flavor protein powder and top the pudding with whatever your heart desires: berries, bananas, nut butter, shredded coconut, whipped cream, chocolate chips...really, anything you want!

This pudding requires just THREE ingredients: chia seeds, plant-based protein powder and non-dairy milk (you could actually use water in a pinch)! I must stress using a plant-based protein, as this won't have that "pudding" texture using whey protein. Instead, you'll end up with a liquefied protein syrup which is far less than appetizing (trust me, I know from experience). If you haven't tried a non-whey protein powder I highly recommend testing the waters of plant-based protein with this recipe! I personally like eating this protein as a pudding over having it as a shake, hence why I've eaten this every day for the past 6 months. Chia seeds become gelatinous when they absorb liquid, which is what gives this pudding its 'pudding-like' texture, in combination with the protein powder.

Another benefit of this pudding is that it is great source of fiber! Chia seeds are packed with fiber and there is a bit with the protein, rounding out this recipe with 5 total grams of fiber. This truly is the ultimate guilt-free treat.

Chia Seed Protein Pudding

Prep Time: 5 minutes

Set time: 12 hours (Overnight is ideal, at least 3 hours for chia seeds to become gel-like)

Servings: 1

Ingredients: 

• 1/4 cup protein powder, plant-based (such as pea and rice protein, I recommend True Nutrition) NOTE: this will not work with whey protein as it won't set up and hold like a pudding! 
• 1 tbsp chia seeds
• 1/2 cup non-dairy milk, such as almond, coconut or cashew milk

Optional Toppings:

• Fruit
• Nut butters
• Whipped cream
• Toasted coconut

Directions:

1. This couldn't be any simpler: in a bowl mix together protein powder, chia seeds and milk. You want this to be liquid-y, not totally thick like a pudding at this point. Cover and allow to sit overnight (or at least 3 hours) to allow for chia seeds to gel. Mix after the pudding has set and serve with desired toppings. 

Nutrition (1 serving, does not account for additional toppings):

185 calories - 27 g Protein,  5.5 g Carbohydrates, 6 g Fat

Banana Chocolate Chip Protein Muffins

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In case you haven't heard, I am now a Guest Blogger and Athlete for True Nutrition! This is such an exciting opportunity for me as I've been using True Nutrition products for years. I've already created a handful of recipes using various True Nutrition protein powders and you can now find all of those and future recipes on the newly created Protein Powder page!

So what exactly does being a Guest Blogger entail, you may ask? It means I get to flex my creativity by using the wide range of True Nutrition proteins in new tasty recipes!

Let's get started, shall we?

Bananas are a staple grocery item in my house, as I love eating them after I lift. The problem is, sometimes I overbuy and I end up with overly ripened bananas that I don't want to waste...but also lose their appeal to eat as is.

Enter: Baking

Baking with bananas is amazing because:

1. They act as a natural sweetener (no added sugar required for these muffins!)

2. They can be used as a substitute for butter or oil in baking, thus lightening up the fat

3. They keep your baked goods incredibly moist and tender

Baking with whey protein can be tricky. It isn't a simple 1-for-1 substitution with flour in a recipe. Often times baked goods using whey protein turn out spongy or dry, neither of which is a way I want to describe a muffin! The key is to make you balance the dry ingredients with enough wet, and ensure there is some cooking fat. Luckily, the bananas in the recipe play a roll as both, adding moisture and tenderness to your baked goods. In addition to vanilla whey protein, I'm also using coconut and almond flours for my "dry", which will help give volume to our magnificent muffins.

The result? Flavorful tender muffins that are hardly distinguishable from its non-protein packed alternative. Not only are these high in protein, they are also gluten-free and low in fat! They are amazing with your morning coffee as a great breakfast option, especially if you are looking for a way to shake up your normal routine. Or, if you are more like me and don't eat breakfast normally, these are an amazing guilt free dessert option, especially when warmed and served along side a scoop of ice cream!

Banana Chocolate Chip Protein Muffins

Prep Time: 15 minutes

Bake Time: 20 minutes

Servings: 8 muffins

Ingredients: 

• 2 scoops True Nutrition Vanilla Whey Protein (60 g)
• 1/4 cup coconut flour (28 g)
• 1/4 cup almond flour (28 g)
• 2 tsp baking powder
• 1 cup mashed ripened bananas, about 2-3 bananas (225 g)
• 1 egg
• 1 egg white
• 1 tsp vanilla
• 1/3 cup chocolate chips (45 g) - I like to use Sunspire 42% Cacao Semi-Sweet Baking Chips 

Baking Accessories:

• Muffin tin
• Muffin/Cupcake liners

Directions:

1. Preheat oven to 375°F. Prepare muffin tin with 8 liners. In a mixing bowl combine your dry ingredients: whey protein, coconut flour, almond flour and baking powder. Set aside.
2. In a stand mixer or large mixing bowl with hand mixer, combine your wet ingredients: banana, eggs and vanilla. Mix at medium speed until light and fluffy. Add dry ingredients and mix and medium speed until well combined. Add chocolate chips and hand fold into batter with spatula.
3. Spoon batter evenly among 8 muffin liners. Bake for 20 mins or until a toothpick inserted into muffin comes out clean. Allow to cool 5 minutes in tin before eating...this is the hardest part of the whole recipe! Serve warm or store in air-tight container for later. 

Nutritional Information (1 muffin):

140 calories - 10 g Protein, 15 g Carbohydrates, 4.5 g Fat

Chocolate Cherry Protein Truffles

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Every time I make and share a dessert with other, the question I always hear is "so, like...this is healthy and good for me to eat? Right?"  

No.

It doesn't work like that. I provide healthier alternatives to the original treats, but by no means is eating half of my Pumpkin Pie or a dozen Toffee Bars "healthy".  

These may be the exception.  

These Chocolate Protein Truffles are made from honest and simple ingredients - plant based protein, medjool dates, dried cherries, cocoa powder, cashew milk, vanilla extract and coconut oil.

That's it.

It's important to note this recipe calls for plant-based (vegan) protein - like rice or pea protein. This is critical as you won't get the same texture without it! Whey protein will not work in these truffles.

My motivation for creating these was my upcoming figure show. As I sneak closer and closer to the date, I'm slowing decreasing my food intake. These protein truffles satisfy my sweet tooth and actually give me a serving of protein while doing so! Before you go and think this is one of those "desserts" that really doesn't taste like dessert, I had these taste tested by 3 friends and all gave these the thumbs up, so cast your skepticism away.

Go ahead and make these Protein Truffles - they're good for your health! :D

Chocolate Cherry Protein Truffles

Prep Time: 25 minutes

Servings: 10 truffles

Ingredients:  

• 3 scoops plant-based chocolate protein (I use True Nutrition Chocolate Brownie Plant-Based Protein)
• 2 medjool dates, pitted
• 1/4 cup dried cherries
• 1/2 tsp vanilla extract
• 1 tbsp cocoa powder
• 3/4 cup cashew milk* (start with 1/2 cup and continue adding until the mix starts holding together)
• 1/2 tbsp coconut oil

Optional: 

• Cocoa powder for dusting or melted chocolate for a drizzle on top!

Directions: 

1. Combine all ingredients in a food processor and pulse until well mixed. This will required you to use a spatula to scrape ingredients which stick to the side of the food processor bowl back into the mix. Continue pulsing and scraping until all ingredients are combined and the batter begins to form into a ball.   
2. Like you would roll meatballs, form the "truffles" into balls by rolling a pinch of the mix between your hands. The mixture yields 10 truffles. Add any additional toppings you desire, like rolling in cocoa or drizzling melted chocolate!

Nutritional Information (1 truffle):

86 calories - 7.5 g Protein, 11 g Carbohydrates, 1.5 g Fat

Double Chocolate Peppermint Protein Muffins

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While I dream of having a full time job has a food blogger someday, whipping up recipes day in and day out, the current reality is that I'm an engineer (gotta pay the bills to buy all this food somehow). At my office, we have a quarky birthday tradition: when it is your birthday, you bring in treats for the office. A backwards tradition that I've actually grown fond of. 

Things are starting to get more serious with my figure prep as I near being just 9 weeks out. What fun is bringing in birthday treats if the birthday girl herself can't eat them?? This pushed me to get creative with my baking!

First to come to mind was cupcakes. I love baking cupcakes and have created some pretty fantastic cakes in years past. The best part of a cupcake, in my opinion, is the frosting/topping. You know what makes it so good? BUTTER. 

I would have LOVED to make a full fat birthday treat, however, I have my eyes set to my goal. So what if I ditched the frosting? What is a cupcake without frosting? Ah yes - a muffin.

I knew I wanted a healthy dose of chocolate and I'd also been craving some Holiday inspired. What pairs better during the holiday season than chocolate and peppermint? Now, this is a stretch to call this delicious creation a muffin. Most often muffins are thought of as a breakfast food. These can easily pass for dessert. I did put my signature spin on these and added in protein powder, so that counts for "breakfast"...right?

I brought 3 dozen of these into my office and they were eaten up in record speed. If you are looking for a crowd-pleasing dessert to serve up this holiday season that tastes like it is a decadent treat but is actually low fat, gluten free and packed with protein, do yourself a favor and bake up a batch of these Double Chocolate Peppermint Protein Muffins!

Double Chocolate Peppermint Protein Muffins

Prep Time: 25 minutes

Bake Time: 15 minutes

Servings: 12 muffins

Ingredients:

• 1-1/3 cup Gluten Free 1-to-1 Baking Flour  (198 g)
• 2/3 cup Unsweetened Cocoa Powder (55 g)
• 1/4 cup Coconut Palm Sugar (48 g)
• 1/2 cup Chocolate Whey Protein (60 g) - I use True Nutrition's Chocolate Fudge Brownie Whey Isolate
• 2 tsp Baking Powder
• 1/2 tsp Salt
• 3/4 cup Coconut Milk Beverage (in the paper cartons) - soy, almond or cashew milk would also work!
• 1/4 cup Nonfat Greek Yogurt
• 2 Eggs
• 1-1/2 tsp Vanilla Extract
• 1/2 cup Chocolate Chips
• 2 Candy Canes, crushed

Kitchen Tools:

• Muffin tin
• Stand mixer or electric hand mixer

Directions: 

1. Preheat oven to 425°F. Prepare muffin tin by spraying with oil or brushing with a small bit of butter. Prepare candy canes by placing them within a plastic Ziploc bag and crushing with a rolling pin (this part can get fun). 
2. In a medium bowl, combine flour, cocoa powder, sugar, protein, baking powder and salt. Whisk to combine. 
3. In a stand mixer (or large bowl with hand mixer), combine coconut milk, Greek yogurt, eggs, and vanilla. Whisk until light and fluffy, about 1 minute at medium-high speed. Remove bowl from stand mixer (or remove hand mixer) and add in dry ingredients. By hand, mix in the dry ingredients with a hand whisk and spatula. It is important NOT to over mix! The batter will be fairly thick; scoop-able, not pour-able. Once well incorporated, mix in chocolate chips and crushed candy cane. 
4. Scoop batter into muffin tin. Place tin in oven to bake. Immediately after closing oven door, reduce temperature to 375°F. Bake muffins for 15 minutes or until a toothpick inserted into the muffins comes out clean. Allow to cool for 5 minutes within the pan and then remove to finish cooling on a cooling rack. 

Nutritional Information (1 muffin)

186 Calories - 8g Protein, 31g Carbohydrates, 3.2g Fat

Apple Cider Protein Donuts

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Somehow, someway, it is already November. 

I think we've (I've) done our fair share of celebrating pumpkins throughout October, but what about apples? They shouldn't be forgotten! Apples are just as much of a star to Fall as pumpkins are. My Pumpkin Protein Donuts were just SO good that I couldn't resist making my next batch of donuts.  

Apples are made to be baked with.

Sure, they are delicious on their own or served chilled. But warm, soft apples are something special. Recently, I feel like I've seen an overload of Apple Cider Donuts on the Internet. Or maybe I've just been craving apples and donuts so it just seems like it... either way, I had to satisfy my craving.

I think it is safe to say I more than satisfied my craving with this newest batch of pronuts. The baking process alone sends your nose into a state of euphoria. My kitchen was filled with a warm scent of apple cider, cinnamon, allspice and cloves - a wonderful accompaniment to the pronuts which were about to be consumed.

I've made these low fat, gluten-free and guilt-free with 6 grams of protein to boot! Welcome Fall and all its glory with a fresh batch of these donuts straight from the oven. 

Apple Cider Protein Donuts

Prep Time: 30 minutes

Bake Time: 10 minutes

Servings: 12 Donuts

Ingredients:

Donuts:

• 1-1/2 cup apple cider
• 1/2 cup grated apple
• 1/4 tsp allspice
• 1-1/2 cup cassava flour (I talk about why I use this flour HERE!)
• 1/2 cup vanilla whey protein isolate (I use True Nutrition and love their products)
• 2 tbsp coconut palm sugar
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1-1/2 tsp cinnamon
• 1/4 tsp nutmeg
• 1/4 tsp salt
• 1/2 cup nonfat greek yogurt
• 1 tsp vanilla extract
• 1 egg

Topping:

• 1-1/2 tbsp butter, melted
• 1 tbsp coconut palm sugar
• 1 tsp cinnamon

Directions:

1. In a small pot over medium high heat, combine apple cider, grated apple and allspice. Bring to a boil. Reduce heat and let simmer for 20 minutes. We want this to reduce to 1 cup of concentrate cider. After the 20 minutes, pour into a small ball to cool slightly.
2. While the cider is simmering, preheat oven to 350°F. Prepare 2 donut pans by greasing with a bit of coconut oil. If you only have one pan, no worries! Just bake in batches. 
3. Whisk together dry ingredients (flour, protein, sugar and spices) in a small mixing bowl and set aside.
4. In a large bowl, whisk together the yogurt, vanilla extract and egg. Slowly pour Apple cider and grated apple into bowl, continuing to whisk. Slowly add dry ingredients and mix until a well incorporated batter has formed. This will be a bit of a wetter batter - that's ok!
5. Transfer batter to a piping bag or large ziploc bag. Pipe batter into donut pan. Bake for 10 minutes or until a toothpick comes out clean when inserted.  
6. Melt butter and set aside in a small bowl which is wide enough to fit a donut. Mix sugar and cinnamon together in another small bowl or on a plate. Once donuts have baked, allow to cool slightly on a large cutting board. Dip tops of donuts into melted butter and then lightly into the sugar/cinnamon mix.