#oatmeal.. peanut butter.. maple syrup.. cinnamon.. salt.. baking powder.. egg.. milk.... | Explore Tumblr Posts and Blogs

sew-much-to-do · 4 years

Note

Would you be able to make a list of recipes for baking that are gluten/dairy free? I have a hard time finding recipes from scratch for things like bread, muffins, pies, or cakes.

Hi there! Thank you for submitting an ask!

This one was a fun one to do for me as I scour the internet for recipes...was a bit of a two birds one stone for me since I love baking for my friends and many of them have the same dietary restrictions.

So, a heavy post incoming. I tried to include both simple and involved recipes for variety. I like minimalist recipes, but I do prefer ‘fancier’ treats for birthdays and holidays.

🍰 DIY Gluten-Free and Dairy-Free Baking 🍪

DIY SunButter Chocolate Coconut Macaroons

egg whites

honey or maple syrup

unsweetened shredded coconut

cocoa

No Sugar Added Sunbutter

vanilla extract

fine sea salt

DIY Strawberry Muffins

almond flour

pecan flour

salt

organic crystalline fructose or coconut sugar

gluten free baking powder

dairy free butter

eggs

vegetable milk (eg. almond milk)

vanilla bean paste

dark chocolate chips

fresh strawberries

DIY Keto Raspberry Lemon Bars

Shortbread crust:

superfine almond flour

coconut flour

coconut oil

llinea monk fruit (sweetener)

vanilla extract

egg

ground cinnamon

salt

Raspberry jelly layer:

fresh raspberries

llinea monk fruit (sweetener)

xanthan gum (or coconut flour)

Lemon filling

eggs

lemon zest

lemon juice

llinea monk fruit

vanilla extract

superfine almond flour

DIY Oatmeal Banana Chocolate Chip Cookies

old-fashioned rolled oats gluten free

bananas

cinnamon

sea salt

dairy-free dark chocolate chips (aim for 75% or higher)

DIY Banana Cake with Strawberry Sauce

Strawberry sauce:

strawberries

lemon juice

maple syrup

tapioca starch

Banana cake:

bananas

eggs

coconut oil

almond milk

vanilla extract

1 package Simple Mills Vanilla Cake Mix

DIY Peanut Butter Slice

peanut butter (crunchy, unsweetened)

coconut oil

brown sugar

eggs

vanilla

almond meal/flour

coconut flour

salt

baking powder (gluten-free)

2 squares, 90% Lindt chocolate broken into pieces or dark chocolate buttons

DIY Vegan Custard Tart

dairy-free milk (cashew or soy) or shaken canned full-fat coconut milk

maple syrup

corn starch

turmeric

vanilla extract

pie crust (homemade using this recipe or store-bought)

DIY Gluten-Free Cinnamon Coffee Cake

Cake:

white vinegar

unsweetened almond milk, cashew, or coconut milk

all-purpose gluten-free flour with xanthan gum (eg. Pillsbury gluten-free)

baking powder

granulated sugar

light brown sugar

salt

pure vanilla extract

butter, dairy-free (eg. Smart Balance butter)

eggs

Filling:

ground cinnamon

light brown sugar

Topping

light brown sugar

granulated sugar

ground cinnamon

butter, dairy-free (eg. Smart Balance butter)

all-purpose gluten-free flour with xanthan gum

DIY Grain-Free & Gluten-Free Snickerdoodles

blanched almond flour

coconut sugar

coconut flour

cream of tartar

baking soda

fine sea salt

egg

unsalted butter, ghee, or coconut oil

pure vanilla extract

coconut sugar

ground cinnamon

DIY Healthy Vegan Gluten Free Blueberry Muffins

Muffin:

oat flour

vegan buttermilk

vegan butter or coconut oil

coconut sugar

ground flaxseed

baking powder

baking soda

vanilla extract

fresh blueberries

Oat crumble:

oat flour

coconut oil

maple syrup

DIY Pear Custard Pie

pears

coconut oil

eggs

almond milk (or any dairy-free milk)

sugar

gluten-free all-purpose flour

vanilla extract

finely shredded coconut, for topping

DIY Vegan Berry Sponge Cake

For the cake:

ground flaxseed

coconut oil

maple syrup, coconut nectar or agave syrup

applesauce (unsweetened)

almond or coconut milk (unsweetened)

coconut sugar

sea salt

baking soda

ground almonds

brown rice flour

vanilla essence or powder

For the jam:

raspberries (frozen or fresh)

chia seeds

maple syrup, coconut nectar or agave syrup

For the cream:

coconut milk

maple syrup

vanilla essence or powder

mixed berries, to decorate

DIY Ultimate Healthy Biscotti

gluten-free flour

baking powder

egg

almond extract

water

coconut sugar

sliced almonds

DIY Flourless Vegan Pumpkin Cookies

peanut butter, creamy

coconut sugar

vanilla extract

pumpkin puree

pumpkin pie spice

salt

Chocolate drizzle:

dark chocolate chips

coconut oil

DIY Paleo Caramel Cashew Bars

Shortbread crust:

almond flour

coconut flour

salt

coconut oil

maple syrup

vanilla

Caramel layer:

cashew butter

maple syrup

coconut oil

vanilla

unsalted cashews

DIY Gluten-Free Lemon Poppy Seed Bread

gluten-free baking flour

baking soda

granulated sugar

flax egg (2 tbsp milled flax seed + 4 tbsp water)

poppy seeds

lemon zest

lemon juice

vanilla extract

unsweetened non-dairy milk

DIY Matcha Frosted Sugar Cookies

Gluten free sugar cookies:

vegan butter

white sugar

eggs

vanilla (seeds from vanilla bean will also do)

gluten-freeflour (eg. Bob’s Redmill 1 to 1)

baking powder

salt

Matcha frosting:

shortening

vanilla

matcha powder

confectioners sugar

DIY Healthy Strawberry Crumble Bars

For the topping:

instant oats (gluten-free if necessary and measured like this)

gluten-free

ground cinnamon

pure maple syrup

coconut oil

For the filling:

strawberries

cornstarch

For the crust:

gluten-free flour

baking powder

salt

coconut oil

unsweetened cashew milk

almond extract

liquid stevia

pure maple syrup

DIY Gluten-Free Almond Cookies

almond meal

caster/superfine sugar

almond essence

egg whites

flaked almonds

icing sugar to dust, optional

DIY Healthy Double Chocolate Biscotti

gluten-free flour

unsweetened cocoa powder

baking powder

egg

vanilla extract

coconut sugar

finely diced dark chocolate

DIY 1-Bowl Grain-Free Sunbutter Cookies

unsweetened sunbutter (eg. sunflower seed butter)

egg

raw honey

pure vanilla extract

apple cider vinegar

coconut flour

baking soda

coarse salt 1 cup peanut butter, creamy

DIY Olive Oil and Orange Cake

orange

lemon

fruity extra virgin olive oil

caster sugar

eggs

ground almonds

baking powder

icing sugar to dust

DIY Mixed Berry Almond Crumb Bars

Base and crumb:

almond flour

tapioca flour

salt

coconut oil

maple syrup or honey

water

Filling:

fresh or frozen berries of choice (I used a blend of frozen berries)

maple syrup, to taste

tapioca flour

✖✖✖✖✖✖✖✖

Need help with finding tutorials or recipes? Let me know!

✖✖✖✖✖✖✖✖

sew-much-to-do: a visual collection of sewing tutorials/patterns, knitting, diy, crafts, recipes, etc.

#axelxyz321 #ask #recipe #baking #berry #cake #cookies #bars #bar #biscotti #vegan #gf #glutenfree #gluten-free #dairy free #dairy-free #sweet #almond #tart #pie #home cooking #lemon

333 notes · View notes

the-fit-and-healthy-mama · 3 years

Photo

Good morning! Breakfast may be my favorite meal and I’m definitely obsessed with these pancakes! 🥞 Who am I kidding I love all meals! 🤣 This recipe has all my favorites ingredients for pancakes. Sweetened with ripe bananas, Greek yogurt to get protein, gluten free, no oil, no sugar and just straight up clean ingredients. 👉Save this recipe for later so you can try it & tag any friend you think will enjoy it too. 😊 🥞Banana Oatmeal Pancakes Recipe 🍫I like to add chocolate chips (pretty much to all baked goods 😉) and use @lilys_sweets chocolate chips. INGREDIENTS • 1 1/2 cups rolled oats @bobsredmill • 2 mashed bananas • 1/4 cup nonfat plain Greek yogurt plus 2 tablespoons @twogoodyogurt • 1/4 cup milk of choice plus 2 tablespoons @califiafarms • 3 large eggs • 1 1/2 teaspoons baking powder ✨ Optional add-ins: • 1 tablespoon honey - I didn’t add it with super ripe bananas but totally fine to add in for sweetness • 3/4 teaspoon ground cinnamon • 1/2 teaspoon ground nutmeg • 1/2 teaspoon salt (honestly I never add in salt into my baked goods even though they all call for it) • I always add in 1 tsp of each of hemp seed, chia seed and ground flax seed to all baked goods • Chocolate chips or blueberries INSTRUCTIONS 1. Place the oats in the bottom of a blender. Process a few times to grind, then add the mashed banana, Greek yogurt, milk, eggs, honey, baking powder, cinnamon and salt. 2. Blend on high speed, stopping to stir a few times as needed, until the batter is very smooth and well combined, about 2 minutes. Let sit about 10 minutes. Fold in chocolate chips or blueberries. 3. Heat a griddle or skillet over medium low. Brush lightly with olive oil or melt a little butter in the pan. Pour 1/4 cup of batter onto the hot griddle and cook 3 minutes, until the edges look dry (bubbles may not form on top). Flip and continue to cook for 1 to 2 additional minutes. 4. Repeat with the remaining batter, adding a little more oil to the pan between batches as needed. 🍯 For serving: pure maple syrup butter, honey, Greek yogurt, fresh fruit, peanut butter, or any other pancake topping you love ❤️ Enjoy (at New Jersey) https://www.instagram.com/p/CWLkgvKLQ0F/?utm_medium=tumblr

2 notes · View notes

thisiswhymomworries · 6 years

Note

What foods do you usually eat then? Lately everything's just been pretty much disgusting for me too and I'm at a loss

bread

ham and cheese sandwich + potato chips

peanut butter and jelly sandwich

eggos + peanut butter and maple syrup

eggos are super easy lil bitches to pop in your toaster and then slap some peanut butter on

cinnamon toast + maple brown sugar oatmeal

try mixing grown flax seeds into the oatmeal. it doesn’t taste super great, but the brown sugar and cinnamon pretty much mask it and flax seeds have protein, fiber, and omega 3

blueberry / lemon poppy seed muffins

if you don’t have the spoons to Make muffins, get a box of muffin mix designed to be made in a mug! you can find them in the breakfast aisle, and you just add milk or water and microwave for a minute, and they taste great~

pizza (alfredo sauce; I hate marinara)

you can also add garlic powder and shredded cheese to the crust mix for extra goodness!

wheat rolls

you can buy pre-cooked rolls in the frozen section that just need to be heated up in the oven

protip: rub some olive oil on your pan / baking sheet, salt it lightly, sprinkle different cheeses, and THEN press your rolls onto all that goodness. it will bake onto the bottom of the roll and taste great!

pasta

I buy Knorr pasta sides, usually in the boxed meals aisle but they come in bags and lots of different flavors

I like bland stuff, so I buy: spinach and kale, herb and butter, alfredo sauce, broccoli and alfredo but they have lots of flavorful stuff too

macaroni and cheese

my mom made me a really great recipe for homemade mac’n’cheese if you want it

but Kraft is super easy and tastes great too

secret ingredient!! boil your noodles in half water, half chicken broth or get some broth concentrate and add a few teaspoons of that to add flavor and a tiny bit of protein!

gnocci is really good if you need something kind of different

they’re made from potatoes but taste and feel like noodles after being cooked

you can cook them in whatever sauce you want or buy boxed meals with sauce already included; I buy Italia four cheese gnocci

ramen

I just buy regular chicken flavor in those orange packs you can get for .50 but there’s lots of flavors usually available

you can also look up a ton of recommendations on how to add more good stuff like spices and vegetables but I am BORING so here are my fave picks:

oil / butter - add a drizzle of olive oil and/or a pat of butter at the very start when you put your noodles in; this is solely to add calories bc since I struggle to eat anything at all, I rarely hit 2000 a day and bodies need that

an egg - add about halfway through; you can crack it directly in there and let it bake on top of the ramen, but I prefer whisking it up in a cup and then pouring it in while stirring to get a scrambled egg effect; adds protein!!

parmesan cheese - don’t add until you’ve scooped out what you want into a bowl bc if you try to cook it with your noodles it will goop up in your pot; sprinkle some shredded or dusted parmesan on top of the ramen in your bowl, it tastes great with the egg

ravioli

I get Buitoni cheese ravioli with the matching alfredo sauce, but they also have pesto and marinara sauce

you can get meat-filled ravioli too, and ravioli made with spinach and kale baked into the noodles / cheese filling for some extra nutrition

goes great with wheat rolls!

soups!

I’ve started buying canned soups to start with and then just adding whatever I want to them

things to add to soups: potatoes, carrots, broccoli, celery, corn, peas, chicken broth, you can buy shredded meat like chicken or roast beef if you’re into that, vegetable stock / bullion

I also have a quick and easy homemade chicken noodle soup recipe

boil egg noodles in chicken broth plus herbs (rosemary, thyme, celery flakes), then add cut up carrots and potatoes, (plus any other meat or vegetables you want) and boil until everything is tender

goes great with cornbread muffins!

I found little “snack packs” of carrots that had exactly the right amount of carrots for one pot of soup, and there were four packs. so that might be easier than buying an entire bag of carrots that you’ll only use ¼ of

and a good recipe for potato and broccoli soup

don’t have it on me rn so message me if you want it and I’ll find it

it has potatoes, broccoli, sharp cheddar cheese, and a creamy sauce; also great with cornbread

if you want minimal cooking, heating up a can of campbell’s chicken noodle soup is fine!

I make a grilled cheese sandwich to go with it

protein

anything with peanut butter

I like Munchies peanut butter crackers bc they taste the Best

lots of stuff with cheese

protein shakes!

I buy Bolton’s Farmhouse bc they also make good strawberry banana fruit smoothies and their protein shake tastes like chocolate milk

Cliff granola bars

very expensive, but I like peanut butter banana, chocolate chip, and peanut butter flavors; super easy to eat when you don’t have the spoons to make anything

yogurt

greek yogurt has the most protein if you can suffer through it like I do. oreo crunch isn’t bad and salted caramel is OK. whipped yogurt tastes the best but it doesn’t have as much protein

smoothies

you can buy a bag of mixed berries in the frozen section, then add plain yogurt, orange juice / pomegranate juice (fucking expensive), kale or spinach leaves (you really don’t taste them) Body by Vi (also expensive!), and blend it up

if you don’t have the spoons for that, you can buy smoothie drinks like I mentioned above with the protein drinks. I mix in some Vi stuff with that since it has a lot of vitamins and extra protein. I like the cream cheese flavor bc it’s sweet

roast beef and mashed potatoes

obviously cooking a roast takes a lot of time, so I just buy a package of precooked roast beef next to the tubs of premade mashed potatoes. you can heat up both in the microwave in about 5 min each, and it goes great with wheat rolls

I hope this helps and message me again if you want recipes for anything!

#food #protein #recipe #recipes #ask #anon #answered

46 notes · View notes

the-expert-zone · 4 years

Text

Celebrate the Holidays with 25 Keto Christmas Cookie Recipes

It’s the most wonderful time of the year, and that means lot’s of holiday baking, Christmas parties, and annual cookie exchanges. Not surprisingly, this also makes it one of the most challenging times of year to enjoy holiday foods while adhering to a keto diet. Most traditional Christmas cookie recipes are so laden with sugar that even a single cookie can take you quickly into high-carb territory, kicking you straight out of ketosis.

Fortunately, there’s no need to pass up on any of your favorite Christmas cookies, because there are enough keto recipes to keep your taste buds happy without ruining your eating plan. These holiday cookies are festive, fun, and most importantly: delicious. They just happen to be keto-friendly while they’re at it! You can serve them at parties just like you would a typical sugary cookie, and in most cases, your guests will none the wiser. Time to get baking!

Buttery shortbread cookies are a must at Christmas time, and this recipe takes them to the next level with the addition of seasonal cranberry and orange flavors. No sugars or artificial ingredients are necessary, either. These cookies get all of their delicious taste from real orange zest, chopped fresh cranberries, vanilla and almond extracts, and toasted almonds on top. After making the dough, it’s rolled into a log for easy slice and bake preparation, meaning you can store it in the freezer for later, and whip up a freshly baked batch anytime you like!

It wouldn’t feel like Christmas without having a least a few decorated sugar cookies, right? These “no-sugar sugar cookies” are the perfect keto solution to a timeless holiday tradition. The buttery vanilla dough is sweetened with Swerve, then cut into adorable holiday shapes using your favorite cookie cutters, and decorated with colorful keto icing (and optional sprinkles). They’re cute as can be, and are sure to spread some holiday cheer!

A simple and satisfying holiday cookie recipe, these Italian Christmas treats are just as nice with a keto twist. Just like usual, the little dough mounds are baked, coated with a glaze, and topped with colorful sprinkles. However, this recipe uses Swerve as a sweetener in both the dough and the glaze topping, keeping things low carb.

These keto gingerbread men cookies provide of the traditional cuteness with none of the unnecessary sugar. Kids (and adults) love them, and they’re perfect for dunking in milk! They have a wonderful blend of warming spices, including cinnamon, ginger and cloves. After they’ve been baked, they’re decorated however you like with a keto royal white icing to really bring them to life!

Snowball cookies are aptly named for their charming appearance: they really do resemble little balls of snow, especially thanks to their powdered sugar coating. (Note that sometimes they’re also called Mexican wedding cakes or Russian tea cookies, but “snowballs” seems to be the most holiday-appropriate choice!) These holiday favorites are easily adapted to fit a keto diet by tweaking the dough recipe, and then rolling them in Swerve confectioner’s sweetener after baking for the powdered snow effect.

Fun little thumbprint cookies are always a holiday favorite, and these keto versions are a breeze to whip up. They get their raspberry-flavored center from a dollop of sugar-free raspberry jam (or homemade raspberry preserves), which adds the perfect pop of color to complement the buttery almond flour crust.

Who could pass up a quintessential chocolate chip cookie? Consider this recipe your master class in perfecting the keto version! Whether you prefer your cookies more crispy or chewy, there are tips for how to achieve your favorite texture, how to choose the right sugar-free sweetener, and which grain-free flours are the best. When you’re through, you’ll have guilt-free chocolate chip cookies to eat all season long!

Warm, cozy cinnamon flavors and a fun swirled pattern make these cookies a perfect holiday treat. They come together nicely by layering together a cinnamon dough with an almond flour dough, then rolling the two sheets of dough together to form a log. After slicing and baking, they’re ready to enjoy with a glass of milk.

There’s no doubt that party guests are guaranteed to be impressed by these keto pinwheel cookies! They have a beautiful spiraled design that features a mouthwatering chocolate swirl nestled in between vanilla cookie dough. A combination of Swerve and stevia extract provide sweetness, keeping the recipe completely keto friendly.

You’d be hard pressed to find cuter Christmas cookies than these! The soft, star-shaped cookies are made of delicious chocolate peppermint dough, which is baked and then dipped in a homemade peppermint chocolate coating. As a final touch, the cookies can be sprinkled with crushed sugar-free peppermints before the coating hardens, or drizzled with melted sugar-free white chocolate, forming the prettiest holiday toppings.

Biscotti is the perfect treat to enjoy with a favorite beverage, like coffee, hot tea, cocoa, or even a simple glass of milk. These delicious cookies are the perfect size and shape for dunking, and get some extra holiday flair with nutty pecans, slightly tart dried cranberries, and even a decadent chocolate-dipped base.

Coconut already happens to be a keto-friendly food, which makes these tasty macaroons a great choice during the holidays. Instead of the usual sugar, this recipe uses Swerve’s powdered confectioner’s sweetener to achieve the same scrumptious taste. And for extra pizazz, they can be dipped in melted chocolate and topped with optional almond slivers for garnish.

A perfect coffee companion, these “Biscoff” inspired cookies will have you reaching for seconds and thirds. They are deliciously crispy and spiced with a blend of cinnamon, ginger, nutmeg, cardamon, cloves, and even a bit of white pepper. For extra cuteness, you can use holiday cookie cutters to make fun shapes, and top them with slivered almonds before baking.

Lemon bars are big crowd-pleasers all year long, and they certainly provide wonderful variety at holiday parties. In this keto version, tart and tangy lemon curd forms a creamy layer above a buttery almond flour crust. There is no skimping on flavor, thanks to fresh lemon juice, lemon zest, rich egg yolks, and butter all blended into the filling (plus extra lemon zest in the cookie base). As a final touch, a sprinkle of sugar-free powdered sweetener on top completes the look and taste.

These easy-peasy cookies come together with only three ingredients! It may sound too good to be true, but some plain peanut butter, erythritol sweetener, and a single large egg are all you’ll need to whip up a batch of mouthwatering keto peanut butter cookies. After rolling the dough into balls, you can even press the surface with a fork to get the same criss-cross marks you’ll find on traditional cookies.

Inspired by Andes mints, these irresistible holiday brownies have a delicious chocolate and mint flavor combo. A few drops of food coloring achieve the perfect pastel mint green color on top, while the fudgy base below is rich and chocolatey. Just three simple ingredients form the brownie base, while the delicious keto buttercream frosting is flavored with peppermint extract for a wintery taste.

A cross between a no-bake cookie and a keto fat bomb, these delicious little treats are packed with flavor, but not the usual sugar. Instead, they use monk fruit and Swerve for sweetness, real dark rum instead of rum flavor extract, and a decadent combination of chocolate, coconut, and almond flour to form a dough. After rolling into little balls, they get dipped in melted chocolate and sprinkled with coconut flakes, forming small, irresistible truffles.

While pure maple syrup is a natural sweetener, it’s also high in sugar, and therefore difficult to incorporate successfully into a keto diet. These yummy cookies get their tempting maple flavor from sugar-free syrup, avoiding the sugar spike completely. Decadent macadamia nuts add extra healthy fats and crunchy goodness!

There’s nothing like a big, warm snickerdoodle cookie in the winter to make you feel cozy. These keto cookies are chewy and tender in the center, slightly crispy around the edges, and full of delicious cinnamon flavor. Thanks to a grain-free flour blend and a bit of xantham gum, they form a perfect cookie texture that stays nice and thick after baking. A dusting of ground cinnamon and monk fruit coats the surface when they come out of the oven, and then they’re all yours to munch and enjoy.

When all you want is chocolate, then chocolate is all you need! These decadent cookies are fudge and rich, and don’t skimp on chocolatey goodness. Cocoa powder and sugar-free chocolate chips join forces to create a double chocolate recipe, which includes a garnish of flakey sea salt for the perfect flavor punch.

Oatmeal and raisins aren’t ingredients you see in most keto recipes, which might lead you to believe that this classic cookie flavor is off-limits. Fortunately, that’s not the case! This grain-free recipe uses shredded coconut and ground flaxseed to provide the same chewy texture of baked oatmeal, and a few real raisins (and chocolate chips if you like) are perfectly portioned to keep things keto-friendly.

Is there anything better than chocolate and peanut butter together? These cute little peanut butter blossom cookies will turn anyone into a fan. The traditional recipe features a sugary peanut cookie topped with a chocolate kiss pressed into the center, but the low carb version is just as mouthwatering. A blend of three keto flours (almond, coconut, and peanut flour) make the perfect cookie dough, and a bit of melted sugar-free chocolate and butter forms a chocolate ganache button in the center.

A little bit of rum extract takes the flavor of these keto blondies to new holiday heights! Instead of brown sugar, these beautiful blondies are sweetened with Lakanto Golden, and have fiber-rich psyllium husk to ensure a perfectly chewy texture. Vanilla and rum extracts round out the flavor, and chopped walnuts provide heart-healthy fat with a lovely bit of crunch. Bake a batch to slice into squares, and you’re all set for your next holiday get-together. These won’t last long!

These delicious sandwich cookies definitely deserve a spot on your cookie tray! A combination of hazelnut and almond flour are used to make the cookie dough, while a rich chocolate layer fills the center. If you ever get Nutella cravings, then this keto-friendly alternative will be just the chocolate and hazelnut combination you’re looking for.

You might be surprised by the secret ingredient in these “rice” Krispie scotcheroos! Most grains (rice included) are too carb-heavy for a keto diet, so this spin on a classic favorite gets its crispy texture from… crushed pork rinds. Before you run the other way, rest assured that the pork rinds actually don’t affect the flavor of these goodies in any way, which get their tempting taste from ingredients like butter, vanilla, maple-flavored syrup, and a delicious layer of chocolate on top. Give them a try and see for yourself!

Conclusion

With so many keto holiday cookie options, these recipes could end up becoming your new favorite treats for many Christmases to come. Just make sure to pay close attention to the preparation and baking instructions in order to ensure that you get the best result. If you’re new to a keto lifestyle, then some of the ingredients may seem unfamiliar at first, but most are easily found online and in grocery stores, and some might already be in your pantry right now.

Keep in mind that during keto, the goal is to keep your carb intake low and your healthy fat levels high, so although these recipes are designed for a keto diet, it’s still important to track your portions so that you stay within range. As long as you follow all these tips, you should be on your way to eating some delicious holiday treats in no time!

See Also:

You can click the LINK to start creating your 8-week plan. Simply follow the plan to achieve a successful keto diet.

⠀ LINK : CLICK HERE LINK :CLICK HERE

from Your Keto Plan https://ift.tt/3tM1zVw

#keto diet food cook cooking

0 notes

madlinaart · 5 years

Text

The 7-Day Fat-Fighting Menu

7 Days of Fat-Melting Meals

Meet your new nutrition secret weapons: nuts, eggs, salmon, low-fat dairy, peanut butter, avocado, spinach, berries, whole grains, and dark chocolate. Each of these foods works in a different way to zap fat and make you sleeker, says Neva Cochran, RD, a nutrition consultant based in Dallas. The high protein content of nuts and eggs helps curb hunger and boost your calorie burn, meaning you'll eat less (and lose weight). "The calcium in dairy products trims your waist by increasing the activity of enzymes that break down fat cells. It also reduces levels of cortisol, a stress hormone that causes your body to hang on to belly flab," Cochran explains. Whole grains, leafy greens, and berries are loaded with filling fiber, which has been proven to reduce your calorie intake. The mono- and polyunsaturated fats in peanut butter, avocados, olive oil, and salmon prevent abdominal fat from accumulating in the first place, research shows. And dark chocolate? "Indulging in a little bit every day keeps cravings under control, which helps you stick to a healthy diet," Cochran says. Get the ab-flattening benefits of these foods starting today.

Try the recipes on the following pages, aiming for a total of 1,500 calories a day. Mix, match, and slim down!

7 Breakfast RecipesChocolate and Peanut Butter Smoothie

In a blender, combine 3/4 cup frozen berries, 1/4 cup low-fat vanilla yogurt, 1/2 cup low-fat chocolate soy milk, and 2 tablespoons reduced-fat all-natural peanut butter. 355 calories

Egg-White Muffin Melt

Scramble 3 egg whites. Cover half of a whole-grain English muffin with 1/2 cup spinach and the other half with 1 slice reduced-fat cheddar cheese; toast until cheese is melted. Add egg and 1 slice tomato. 270 calories

Berry Parfait

Top 1/2 cup low-fat Greek yogurt with 1/4 cup low-fat granola, 1 teaspoon slivered almonds, 1 tablespoon honey, and 1/2 cup berries. 303 calories

Cinnamon-Apple Oats

Prepare 1 packet plain, instant oatmeal with 1/2 cup skim milk. Microwave 3/4 of a small apple, chopped, 1 teaspoon cinnamon, and 1 teaspoon brown sugar. Top oatmeal with apples and 1 tablespoon chopped walnuts. 255 calories

Mexican Egg Scramble

Scramble 3 egg whites with 1/4 cup canned black beans (rinsed and drained) and 1-ounce reduced-fat cheddar cheese. Top with 2 tablespoons salsa, or to taste. 191 calories

Peanut Butter Bagel

Toast a whole-grain bagel and spread with 1 tablespoon reduced-fat all-natural peanut butter. Cover with slices from 1 apple. 335 calories

Berry Waffles

Top 2 whole-grain waffles with 1/4 cup low-fat plain yogurt, 1/2 cup mixed berries, and 2 teaspoons maple syrup. 246 calories

7 Lunch RecipesTurkey-Avocado Melt

Place 2 to 3 slices roasted turkey, 2 slices avocado, and 1 slice low-fat pepper jack cheese between 2 slices whole-grain bread. Grill in skillet. 303 calories

Penne with Feta and Sun-Dried Tomatoes

Toss 1/2 cup cooked whole wheat pasta with 1 cup sauteed spinach and 2 tablespoons each pine nuts and low-fat feta. Sprinkle with capers and chopped sun-dried tomatoes. 378 calories

Guacamole Burger

Cook a veggie burger according to package directions. Mash half an avocado with 1/2 cup salsa. Top burger with avocado mixture; serve on a whole-grain bun. 396 calories

Udon-Tofu Soup

Combine 1/2 cup cooked udon with 1 cup spinach and 1 1/2 cups hot vegetable broth. Add 1/2 cup cubed tofu, 1/2 cup chopped mushrooms, and 1 teaspoon soy sauce. 226 calories

Spinach Flatbread Pizza

Spread 1/3 cup tomato sauce on 1 naan. Top with 2 cups spinach, 1/4 cup low-fat mozzarella cheese, and 1 tablespoon slivered almonds. Bake at 350 degrees F. until melted. 366 calories

Zesty Black Beans

Cook 1/2 cup each black beans, chopped bell pepper, and chopped onion and 1 chopped jalapeno in a pan with 2 teaspoons olive oil for 5 minutes. Place over cooked brown rice; top with 1/4 avocado, sliced. 305 calories

Chopped Chicken Salad

Place 3 ounces chopped chicken, 2 tablespoons crumbled low-fat blue cheese, 1/2 cup chopped cucumber, and 1 tablespoon each chopped pecans and dried cranberries on 2 cups lettuce. Toss with 2 tablespoons vinaigrette. 356 calories

7 Dinner RecipesMaple Salmon with Greens, Edamame, and Walnuts

Makes: 4 servings

Ingredients 3 tablespoons pure maple syrup 2 tablespoons balsamic vinegar 1 tablespoon lemon juice 1 tablespoon Dijon mustard 1 tablespoon finely chopped shallot 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 2 tablespoons olive oil 2 teaspoons snipped fresh rosemary 4 5-ounce fresh or frozen skinless salmon fillets, about 1 inch thick 1 6-ounce package fresh baby spinach 1/2 cup cooked shelled edamame 1/2 cup red bell pepper strips 1/4 cup chopped walnuts, toasted

Directions 1. In a small saucepan, combine maple syrup, vinegar, lemon juice, mustard, shallot, salt, and pepper. For the dressing, in a small bowl, stir together 2 tablespoons of the maple syrup mixture and the olive oil; set aside. 2. For the glaze, heat the remaining maple syrup mixture to boiling; reduce heat. Simmer, uncovered, about 5 minutes, or until syrupy. Remove from heat; stir in rosemary. 3. Preheat broiler. Place fish on the greased, unheated rack of a broiler pan and brush with half the glaze. Broil 6 to 7 inches from heat for 5 minutes. Turn fish over; brush with remaining glaze. Broil for 3 to 5 minutes more, or until fish begins to flake when tested with a fork. 4. Meanwhile, in a large bowl, combine spinach, edamame, pepper strips, and nuts. Drizzle spinach mixture with dressing; toss to coat. Spoon salad onto plates; top with fish.

Nutrition facts per serving: 460 calories, 33g protein, 18g carbohydrate, 28 g fat (5g saturated), 3g fiber

Baked Veggie Omelet

Makes: 6 servings

Ingredients Nonstick cooking spray 2 tablespoons butter 3 cups bite-size bell pepper strips, sliced mushrooms, and thinly sliced zucchini 1/3 cup chopped onion (1 small) 1/2 teaspoon dried basil 1/8 teaspoon black pepper 1/2 teaspoon salt 3 tablespoons tomato sauce 10 egg whites 5 eggs 1/4 cup water 1/4 cup shredded mozzarella cheese 2 tablespoons grated Parmesan cheese Tomato sauce warmed (optional)

Directions 1. Preheat oven to 400 degrees F. Lightly coat a 15-x-10-x-1-inch baking pan with cooking spray; set aside. 2. In a large skillet, melt butter over medium heat. Add vegetables, onion, and dried basil. Cook and stir 5 to 8 minutes. Add pepper and 1/4 teaspoon of the salt. Remove from heat; stir in tomato sauce; keep warm. 3. In a medium bowl beat egg whites, eggs, water, and remaining 1/4 teaspoon salt with a whisk until combined but not frothy. Pour eggs into the baking pan. Bake, uncovered, 7 minutes, or until eggs have just set. 4. Meanwhile, in a small bowl, combine cheeses; set aside. 5. Cut the baked eggs into six 5-inch squares. Using a spatula, lift each square from the pan and invert onto a plate. Divide warm vegetable mixture among omelets; top with cheese. Fold omelets diagonally in half, forming triangles. If desired, drizzle with additional tomato sauce.

Nutrition facts per serving: 170 calories, 14g protein, 7g carbohydrate, 10g fat (4g saturated), 2g fiber

Strawberry Chicken Salad with Warm Citrus Dressing

Makes: 4 servings

Ingredients 4 medium skinless, boneless chicken-breast halves (about 1 pound) 1 14-1/2-ounce can chicken broth 2 1/2 cups strawberries 1/3 cup orange juice 2 tablespoons salad oil 2 teaspoons finely shredded lemon peel 1 tablespoon lemon juice 1 teaspoon sugar 1/2 teaspoon chili powder 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 6 cups torn spinach, watercress and/or other greens 1/4 cup chopped walnuts, toasted

Directions 1. Sprinkle the chicken-breast halves lightly with salt and pepper. Pour chicken broth into a large saucepan; add chicken. Bring broth to a boil; reduce heat. Cover and simmer for 15 to 20 minutes, or until chicken is tender and no longer pink. Remove chicken from broth with a slotted spoon and cool slightly. 2. Meanwhile, in a blender or food processor, combine 1/2 cup of the strawberries, the orange juice, salad oil, lemon peel, lemon juice, sugar, chili powder, salt, and black pepper. Cover; blend or process until smooth. Transfer to a small saucepan. Bring just to a boil. Simmer, uncovered, 5 minutes, stirring occasionally. 3. Thinly slice chicken breasts. In a large bowl, toss together salad greens, remaining strawberries, and chicken. 4. To serve, drizzle warm dressing over salad. Sprinkle with walnuts.

Nutrition facts per serving: 287 calories, 31g protein, 12g carbohydrate, 14g fat (2g saturated), 7g fiber

Whole Wheat Pasta with Ricotta and Vegetables

Makes: 4 servings

Ingredients 8 ounces dried whole-wheat or whole-grain penne pasta 2 1/2 cups broccoli florets 1 1/2 cups asparagus or green beans cut into 1-inch pieces 1 cup light ricotta cheese 1/4 cup snipped fresh basil or 1 tablespoon dried basil, crushed 4 teaspoons snipped fresh thyme or 1 teaspoon dried thyme, crushed 4 teaspoons balsamic vinegar 1 tablespoon olive oil 1 garlic clove, minced 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 2 large ripe tomatoes, seeded and chopped 2 tablespoons grated Parmesan or Romano cheese

Directions 1. Cook pasta according to package directions, omitting any oil or salt. 2. Add broccoli florets and asparagus or green beans during the last 3 minutes of cooking; drain. 3. In a large serving bowl, combine ricotta cheese, basil, thyme, balsamic vinegar, olive oil, garlic, salt, and freshly ground pepper. 4. Add cooked pasta and vegetables to the ricotta mixture. Add chopped tomatoes. Toss to combine. Sprinkle each serving with grated cheese; serve immediately.

Nutrition facts per serving: 361 calories, 16g protein, 55g carbohydrates, 9g fat (2g saturated), 7g fiber

Southwestern Black Bean Cakes with Guacamole

Makes: 4 servings

Ingredients 1/2 medium avocado, seeded and peeled 1 tablespoon lime juice Salt Ground black pepper 2 slices whole-wheat bread, torn 3 tablespoons fresh cilantro leaves 2 garlic cloves 1 15-ounce can black beans, rinsed and drained 1 canned chipotle pepper in adobo sauce 1-2 teaspoons adobo sauce 1 teaspoon ground cumin 1 egg, beaten 1 small plum tomato, chopped

Directions 1. Mash the avocado in a small bowl. Stir in lime juice; season to taste with salt and pepper. Cover and chill until ready to serve. 2. The place was torn bread in a food processor. Cover and process until the bread turn into coarse crumbs. Transfer to a large bowl; set aside. 3. Place cilantro and garlic in the food processor. Cover and process until finely chopped. Add the beans, chipotle pepper, adobo sauce, and cumin. Cover and process until beans are coarsely chopped and mixture begins to pull away from the side of the bowl or container. 4. Add mixture to bread crumbs. Add egg, combine, and shape into four 1/2-inch-thick patties. 5. Lightly grease the rack of a grill pan. Place patties on the rack. Cook over medium-high heat for 8 to 10 minutes, or until patties are heated through, turning once. 6. To serve, top patties with guacamole and tomato.

Nutrition facts per serving: 178 calories, 11g protein, 25g carbohydrate, 7g fat (1g saturated), 9g fiber

Thai Chicken-Broccoli Wraps

Makes: 6 servings

Ingredients 12 ounces skinless, boneless chicken-breast strips 1/4 teaspoon garlic salt 1/8 teaspoon black pepper Nonstick cooking spray 2 cups packaged broccoli slaw 1/2 teaspoon ground ginger 3 tablespoons creamy peanut butter 1 tablespoon reduced-sodium soy sauce 1/2 teaspoon minced garlic 3 10-inch whole-wheat tortillas, warmed

Directions 1. Sprinkle chicken strips with garlic salt and pepper. Coat a skillet with cooking spray. Add chicken; cook over medium-high heat for 2 to 3 minutes, or until no longer pink. Remove from pan; keep warm. Add broccoli and 1/4 teaspoon of the ground ginger to skillet. Cook and stir for 2 to 3 minutes, or until vegetables are crisp-tender. 2. In a saucepan, combine peanut butter, 2 tablespoons water, soy sauce, minced garlic, and the remaining ginger. Heat over low heat until smooth, whisking constantly. 3. To assemble, spread tortillas with peanut sauce. Top with chicken strips and vegetable mixture. Roll up each tortilla, securing with a toothpick. Cut in half; serve immediately.

Nutrition facts per serving: 191 calories, 18g protein, 16g carbohydrate, 6g fat (1g saturated), 2g fiber

Greek Quinoa and Avocados

Makes: 4 servings

Ingredients 1/2 cup uncooked quinoa 1 cup of water 2 Roma (plum) tomatoes, seeded and finely chopped 1/2 cup shredded fresh spinach 1/3 cup finely chopped red onion 2 tablespoons lemon juice 2 tablespoons olive oil 1/2 teaspoon salt Spinach leaves 2 avocados, pitted, peeled, and sliced 1/3 cup crumbled feta cheese

Directions 1. Bring quinoa and water to a boil in a small saucepan. Reduce heat; cover and simmer for 15 minutes, or until liquid are absorbed. 2. In a medium bowl, stir together quinoa, tomatoes, spinach, and onion. 3. In a small bowl, whisk together lemon juice, oil, and salt. Mix with quinoa. 4. Place spinach on plates with avocado slices and quinoa. Sprinkle with feta.

Nutrition facts per serving: 332 calories, 7g protein, 27g carbohydrate, 24g fat (5g saturated), 8g fiber

7 Fat-Fighting Snacks

4 whole-grain crackers and 1-ounce reduced-fat cheddar 103 calories

1 banana dipped in 1/2 ounce melted dark chocolate 176 calories

Low-fat pudding cup topped with 2/3 cup berries 146 calories

2 tablespoons hummus with 4 baby carrots 66 calories

10 tortilla chips with 2 tablespoons spicy black bean dip 135 calories

1/2 cup low-fat ricotta cheese with 1 cup sliced berries and 2 teaspoons honey 209 calories

1 slice toasted cinnamon raisin bread with 1/2 ounce melted dark chocolate and 1/2 sliced banana 223 calories

1 cup frozen strawberries blended with 1 tablespoon lime juice and 1 teaspoon honey topped with 1 tablespoon coconut 137 calories

1/3 cup dried apricots dipped in 1/2 ounce melted dark chocolate and 1/4 ounce chopped pistachios 210 calories

1/2 cup fat-free berry sorbet 120 calories

2 cups popcorn topped with 1 tablespoon Parmesan cheese 84 calories

2 hard-boiled eggs with 4 whole-grain crackers 178 calories

1 flour tortilla topped with 2 chopped sliced avocado and 3 tablespoons black beans 197 calories

1/2 cup blueberries mixed with 1 tablespoon honey and 1/2 cup low-fat plain yogurt 182 calories

0 notes

fuckyeahtattoogirls-blog1 · 5 years

Text

Benefits, Risks, Food Lists, and More

New Post has been published on https://bestrawfoodrecipes.com/benefits-risks-food-lists-and-more/

Benefits, Risks, Food Lists, and More

Vegetarian and ketogenic diets have been studied extensively for their health benefits (1, 2).

The ketogenic, or keto, diet is a high-fat, low-carb diet that has become especially popular in recent years. Although it usually contains animal products like meat, fish, and poultry, it’s possible to adapt it to fit a vegetarian diet.

This article tells you everything you need to know about the vegetarian keto diet.

Share on Pinterest

The vegetarian keto diet is an eating plan that combines aspects of vegetarianism and keto dieting.

Most vegetarians eat animal products like eggs and dairy but avoid meat and fish.

Meanwhile, the ketogenic diet is a high-fat diet that limits carb intake to 20–50 grams per day. This ultra-low-carb intake prompts ketosis, a metabolic state in which your body starts burning fat for fuel instead of glucose (1, 3).

On a traditional ketogenic diet, around 70% of your total daily calories should come from fat, including sources like oils, meat, fish, and full-fat dairy (4).

However, the vegetarian keto diet eliminates meat and fish, relying instead on other healthy fats, such as coconut oil, eggs, avocados, nuts, and seeds.

summary

The vegetarian keto diet is a high-fat, low-carb eating pattern that eliminates meat and fish.

Although no studies examine the specific benefits of the vegetarian keto diet, plenty of research exists on the two parent diets.

Promotes weight loss

Both vegetarian and ketogenic diets are associated with weight loss.

One large review of 12 studies showed that those following a vegetarian diet lost an average of 4.5 pounds (2 kg) more than non-vegetarians over 18 weeks (5).

Also, in a 6-month study in 74 people with type 2 diabetes, vegetarian diets promoted both fat and weight loss more effectively than traditional low-calorie diets (6).

Similarly, a 6-month study in 83 people with obesity found that a keto diet resulted in significant reductions in weight and body mass index (BMI), with an average weight loss of 31 pounds (14 kg) (7).

This diet’s high amount of healthy fats may also keep you feeling fuller for longer to reduce hunger and appetite (8).

Protects against chronic diseases

Vegetarian diets have been linked to a reduced risk of several chronic conditions.

In fact, studies tie them to a lower risk of cancer and improved levels of several heart disease risk factors, including BMI, cholesterol, and blood pressure (9, 10).

The keto diet has also been studied for its effects on disease prevention.

In a 56-week study in 66 people, the keto diet led to significant reductions in body weight, total cholesterol, LDL (bad) cholesterol, triglycerides, and blood sugar, all of which are risk factors for heart disease (11).

Other studies suggest that this diet may safeguard brain health and help treat Parkinson’s and Alzheimer’s diseases (12, 13).

Animal and test-tube studies likewise note that the keto diet may reduce the growth of cancerous tumors. However, more research is needed (14, 15, 16).

Supports blood sugar control

Vegetarian and keto diets each support blood sugar control.

A review of six studies linked vegetarian diets to a significant reduction in levels of HbA1c, a marker of long-term blood sugar control (17).

What’s more, a 5-year study in 2,918 people determined that switching to a vegetarian diet reduced diabetes risk by 53% (18).

Meanwhile, the keto diet may improve your body’s blood sugar regulation and increase its sensitivity to insulin, a hormone involved in blood sugar control (19).

In a 4-month study in 21 people, following a keto diet lowered levels of HbA1c by 16%. Impressively, 81% of participants were able to reduce or discontinue their diabetes medications by the end of the study (20).

summary

Both vegetarian and keto diets have been shown to increase weight loss, support blood sugar control, and protect against several chronic illnesses. Keep in mind that no studies examine the vegetarian keto diet specifically.

The vegetarian keto diet has a few drawbacks to consider as well.

May increase your risk of nutritional deficiencies

Vegetarian diets require proper planning to ensure that you’re meeting your nutritional needs.

Studies show that these eating patterns tend to be low in important nutrients, including vitamin B12, iron, calcium, and protein (21).

The vegetarian keto diet is even more restrictive because it limits several nutrient-dense food groups, such as fruits, legumes, and whole grains — further increasing your risk of nutritional deficiencies.

Monitoring nutrient intake carefully and eating a variety of healthy, whole foods can help ensure that you’re getting the vitamins and minerals your body needs.

Taking supplements may also help — especially for nutrients often lacking in a vegetarian diet, such as vitamin B12.

Can cause flu-like symptoms

Transitioning into ketosis can cause numerous side effects, sometimes referred to as the keto flu (22).

Some of the most common symptoms include (23):

constipation

headaches

fatigue

difficulty sleeping

muscle cramps

mood changes

nausea

dizziness

Notably, these side effects typically clear up within a few days. Getting plenty of rest, staying hydrated, and exercising regularly can help ease your symptoms.

Not suitable for certain populations

Because the vegetarian keto diet is highly restrictive, it may not be a good option for everyone.

In particular, children and women who are pregnant or breastfeeding should avoid it, as it can limit several nutrients vital for proper growth and development.

It may also not be appropriate for athletes, those with a history of eating disorders, or people with type 1 diabetes.

If you have any underlying health conditions or are taking any medications, talk to your healthcare practitioner before starting this diet.

summary

The vegetarian keto diet may cause short-term side effects, lack important nutrients, and be unsuitable for kids and pregnant or breastfeeding women.

A healthy vegetarian keto diet should include a variety of non-starchy vegetables, healthy fats, and protein sources, such as:

Non-starchy vegetables: spinach, broccoli, mushrooms, kale, cauliflower, zucchini, and bell peppers

Healthy fats: olive oil, coconut oil, avocados, MCT oil, and avocado oil

Nuts: almonds, walnuts, cashews, macadamia nuts, pistachios, and Brazil nuts

Seeds: chia, hemp, flax, and pumpkin seeds

Nut butters: almond, peanut, pecan, and hazelnut butter

Full-fat dairy products: milk, yogurt, and cheese

Protein: eggs, tofu, tempeh, spirulina, natto, and nutritional yeast

Low-carb fruits (in moderation): berries, lemons, and limes

Herbs and seasonings: basil, paprika, pepper, turmeric, salt, oregano, rosemary, and thyme

summary

A vegetarian keto diet should include plenty of healthy fats, non-starchy vegetables, and plant protein.

On a vegetarian keto diet, you should avoid all meat and seafood.

High-carb foods like grains, legumes, fruits, and starchy vegetables are permitted only in small amounts, as long as they fit into your daily carb allotment.

You should eliminate the following foods:

Meat: beef, pork, lamb, goat, and veal

Poultry: chicken, turkey, duck, and goose

Fish and shellfish: salmon, tuna, sardines, anchovies, and lobster

Here are some foods that you should limit:

Starchy vegetables: potatoes, yams, beets, parsnips, carrots, and sweet potatoes

Sugar-sweetened beverages: soda, sweet tea, sports drinks, juice, and energy drinks

Grains: bread, rice, quinoa, oats, millet, rye, barley, buckwheat, and pasta

Legumes: beans, peas, lentils, and chickpeas

Fruits: apples, bananas, oranges, berries, melon, apricots, plums, and peaches

Condiments: barbecue sauce, honey mustard, ketchup, marinades, and sweetened salad dressings

Processed foods: breakfast cereals, granola, chips, cookies, crackers, and baked goods

Sweeteners: brown sugar, white sugar, honey, maple syrup, and agave nectar

Alcoholic beverages: beer, wine, and sweetened cocktails

summary

A vegetarian keto diet eliminates all meat while limiting high-carb foods like starchy vegetables, sugary drinks, grains, and fruits.

This five-day sample meal plan can help kickstart a vegetarian keto diet.

Monday

Breakfast: smoothie with full-fat milk, spinach, peanut butter, MCT oil, and chocolate whey protein powder

Lunch: zucchini noodles with tempeh meatballs and creamy avocado sauce

Dinner: coconut curry made with olive oil, mixed veggies, and tofu

Tuesday

Breakfast: omelet made with coconut oil, cheese, tomatoes, garlic, and onions

Lunch: cauliflower-crust pizza with cheese, mushrooms, diced tomatoes, olive oil, and spinach

Dinner: salad with mixed greens, tofu, avocados, tomatoes, and bell peppers

Wednesday

Breakfast: tofu scramble with olive oil, mixed veggies, and cheese

Lunch: cauliflower mac and cheese with avocado oil, broccoli, and tempeh bacon

Dinner: frittata with coconut oil, spinach, asparagus, tomatoes, and feta

Thursday

Breakfast: Greek yogurt topped with walnuts and chia seeds

Lunch: taco lettuce wraps with walnut-mushroom meat, avocados, tomatoes, cilantro, sour cream, and cheese

Dinner: zucchini pizza boats with olive oil, marinara, cheese, spinach, and garlic

Friday

Breakfast: keto oatmeal with hemp seeds, flax seeds, heavy cream, cinnamon, and peanut butter

Lunch: baked egg-avocado boats topped with chives, coconut bacon, and paprika

Dinner: cauliflower fried rice made with coconut oil, veggies, and tofu

Vegetarian keto snacks

Here are a few simple snacks that you can enjoy between meals:

zucchini chips

celery with peanut butter

roasted pumpkin seeds

flax crackers with sliced cheese

mixed nuts

chia seed pudding topped with unsweetened coconut

carrots with guacamole

whipped cream with blackberries

full-fat cottage cheese with black pepper

full-fat Greek yogurt with walnuts

summary

The sample menu above provides several ideas for simple meals and snacks that you can enjoy on the vegetarian keto diet.

The vegetarian keto diet is a high-fat, low-carb eating pattern that eliminates meat and seafood.

Independently, vegetarian and keto diets may promote blood sugar control, weight loss, and several other benefits.

Nonetheless, this diet may increase your risk of nutritional deficiencies and hasn’t been studied on its own.

Still, if you are vegetarian and interested in trying keto — or already following keto and curious about going meat-free — it’s definitely possible to combine both.

Source link Keto Diet Dinner Ideas

0 notes

tea-cat · 5 years

Photo

Oat + Peanut butter pancakes 🥜🥞 it's my fist attempt at vegan pancakes and I think it went pretty well ! It tastes like oatmeal muffins or cookies 🍪 I added some berries + Pb powder for sweetness and drizzled with maple syrup 🍁 but I think next time for sure I'll add Pb powder into the batter for more peanut buttery taste 😊 ☀️ all in all, id eat them again ~

🥞

𝕎𝕙𝕒𝕥𝕤 𝕚𝕟 𝕚𝕥? -15g peanut butter 🥜

-7g flax + 30ml water (flax egg)

-1/2 tsp lemon juice or Apple cider vinegar 🍋��

- 1/2 cup non dairy milk -67g oat flour (blended up oats)***

- 1/2 or 1 Tbsp maple syrup

- 1 Tbsp coconut oil

- 1/2 tsp cinnamon

- 1 tsp baking powder

- 1/2 tsp baking soda

- salt to taste ***Or mix 55g oat flour with 12g powdered Peanut butter 🥜***

🥞

⚊⚋⚊⚋⚊◸જ•🌱•જ◿⚊⚋⚊⚋⚊

#dinner #veganfood #vegandinner #veganpancakes #oatpancakes #recipetesting #vegetarian #plantbased #healthy #breakfastfordinner #sweet #cooking #food #yummy #test #foodexperimenting

0 notes

the-fit-and-healthy-mama · 3 years

Photo

A ✨NEW✨ Banana Oatmeal Pancake 🥞 recipe!! They are made with no flour, no butter, no refined sugar and they taste amazing! Yes, I added chocolate 🍫 chips because I am obsessed with them but you can have them plain, with blueberries or any add in you like! Breakfast is a great way to kick your metabolism into high gear and best to eat within the first hour of waking. It took a little adjusting but now I LOVE breakfast and may be my favorite meal of the day! INGREDIENTS • 1 1/2 cups rolled oats • 2 mashed bananas • 1/4 cup nonfat plain Greek yogurt plus 2 tablespoons • 1/4 cup milk of choice plus 2 tablespoons • 3 large eggs • 1 1/2 teaspoons baking powder ✨ Optional add-ins: • 1 tablespoon honey - I didn’t add it with super ripe bananas but totally fine to add in for sweetness • 3/4 teaspoon ground cinnamon • 1/2 teaspoon ground nutmeg • 1/2 teaspoon salt (honestly I never add in salt into my baked goods even though they all call for it) • I always add in 1 tsp of each of hemp seed, chia seed and ground flax seed to all baked goods • Chocolate chips or blueberries INSTRUCTIONS 1. Place the oats in the bottom of a blender. Process a few times to grind, then add the mashed banana, Greek yogurt, milk, eggs, honey, baking powder, cinnamon and salt. 2. Blend on high speed, stopping to stir a few times as needed, until the batter is very smooth and well combined, about 2 minutes. Let sit about 10 minutes. Fold in chocolate chips or blueberries. 3. Heat a griddle or skillet over medium low. Brush lightly with olive oil or melt a little butter in the pan. Pour 1/4 cup of batter onto the hot griddle and cook 3 minutes, until the edges look dry (bubbles may not form on top). Flip and continue to cook for 1 to 2 additional minutes. 4. Repeat with the remaining batter, adding a little more oil to the pan between batches as needed. 🍯 For serving: pure maple syrup butter, honey, Greek yogurt, fresh fruit, peanut butter, or any other pancake topping you love ❤️ Enjoy and share with friends & family (at New Jersey) https://www.instagram.com/p/CTUts1fLmNh/?utm_medium=tumblr

0 notes

stormfet · 7 years

Text

Guide to Eating Cheap n Healthy in College and Life

Here goes -- I keep veggo, so this is more oriented towards veggos and vegans, but add in chicken if you want idk. This is designed for people who don’t really know how to cook, and are mostly eating ramen currently. It is very possible to eat healthy, delicious, cheap food.

---

Stocking your kitchen: Never buy pots and pans fresh. Too expensive. You can get perfectly good ones at any thrift shop for less than 5 dollars. Get yourself a big soup pot, a smaller pot with a handle, a big frying pan and either a second big frying pan or a smaller frying pan. Avoid scratched pans. Other things to remember -- can opener, cheese grater, a sharp chopping knife, a serated knife for tomatos. Obviously plates/bowls/cups/silverware/mugs (ask grandmothers for these, they seem to have them in bulk, otherwise buy at thrift shop, can get some good looking ones)

---

Spices: Very expensive. This is a slow process of building up your pantry. Start with the basics; the only spices you really need are salt, pepper (hereafter abbreviated snp), cinnamon, garlic and ginger. Beyond that, My secondary spice essentials are bay leaves, cumin, curry powder or garam masala, parsley and thyme. As you cook more you will develop your own pantry.

---

Other basics: Essential veggies: onions (buy fresh in bulk to save money), peppers, mushrooms, broccoli/cauliflower, carrots, celery (buy any of those frozen to save money), avocados (avos) (expensive but there literally isn’t a better fruit to splurge on), a bag of fruit for the week (apples/oranges/bananas whatever is on sale). Baking supplies (flour/sugar/powder/soda etc. buy once a week to build up your pantry). So many cans of beans. Coconut milk always. Eggs (or tofu fried in garlic and onion as a vegan substitute). Oatmeal. Bread (always, always buy whole grain -- way more filling than white). Rice (buy in bulk, this stuff is gold as a college student), pasta. Butter/margarine. Vegetable/canola oil.

My recipes:

-note -- all veggies can be bought frozen or canned to save money (don’t buy frozen onion that’s the only exception). I try and keep all my recipes fairly easy and quick and relatively healthy. -

The perfect rice:

1 cup long grain/basmati/jasmine rice, margarine/butter. Fry rice in butter for about 2 minutes. Add water in a 1 cup of rice to 2 cups water ratio. Bring to a boil, add salt. Cover, put on low until little divots appear and the rice grains are distinct and soft.

Mango and Chick Pea Curry: sweet, filling, comforting

1 can mango, 1 can chick peas, 1 can coconut milk, snp, garlic, ginger, cumin, curry powder, 1 onion, peppers (optional), chive/cilantro as garnish (optional).

Fry garlic, ginger, onion, pepper and peas in oil for about 10 minutes or until soft. Blend mango (optional). Add mango and coconut milk, stir until even yellow. Add spices, simmer until rice is done or for 10 minutes. Serve over rice.

Red Curry: savory, filling, can be spicy, generally fucking delicious

1 can coconut milk, red curry paste, 1 onion, garlic, ginger, pepper (optional), tofu (optional), other veggies, snp, cumin, curry powder.

If cooking with tofu (always get firm), drain for 1 hour and fry in oil until outside crispy. Set aside. Fry onion, garlic, ginger, pepper for 10 minutes till soft. Add tofu. Add curry paste, mix in. Add coconut milk, mix till even orange. Add spices, simmer until rice done or for 10 minutes. Serve over rice.

Peanut Noodles: extremely filling and sweet delicious

soba noodles, broccoli, carrots (optional), onions, garlic, ginger, (creamy) peanut butter, soy sauce, brown sugar/maple syrup/honey, snp, peanuts (optional)

Boil soba noodles. Fry peanut butter and soy sauce in pan in a 1:1 ratio until smooth. Add sweet thing to taste, add snp. Set aside. Fry broccoli, onions and any other veggies in a pan. Add peanut sauce, add noodles post drain, mix together. Serve with crushed peanuts (optional)

Stir fry! -- always a hit, easy to make bulk

Serve with either pasta or rice (probably your leftover). 1 onion, garlic, ginger, literally any bag of frozen veggies, snp, soy sauce, favorite stir fry sauce (ie, teriyaki, yum yum, etc. -- optional, can just use soy sauce).

Fry your veggies, onion, garlic and ginger in a pan. Add soy sauce and stir fry sauce, add spices, add starch, stir in, fry a few more minutes, serve.

Veggie fried rice. -- good way to finish off your leftover rice

Make perfect rice. In a different pan, fry up whatever veggies you want in garlic and ginger (generally I combine mushrooms/peppers/onions, or broccoli, or carrots -- etc.). Add in rice, add in soy sauce. Add in egg if desired. cook until egg is firm, serve.

Red beans and rice -- filling and delicious

2 cans red beans, 1 onion, celery, thyme, bay leaf, snp, garlic, pepper (optional).

Fry onion, celery, bay leaf, garlic (pepper) until soft. Add beans, cook till thick. Add spices, serve over rice. Add cheese/tomato/spinach/lettuce/avocado/sour cream to desire. Substitute red beans for lentils and thyme for cumin, follow cooking instructions on package to shake it up.

Potato pancakes and homemade applesauce-- easy to make bulk, everyone loves you. This is a little more time intensive, usually takes about an hour to make so I save it for special occasions.

1 bag apples, 1 bag whatever potato on sale, 1 onion, garlic, brown sugar, cinnamon.

Cut and core apples, throw in a pot with water until apples just begin to float. bring to a boil, add sugar until sweet and cinnamon. Cover and simmer on low. Grate potatoes, cut up onion, mix together with garlic. Form pancakes (keep em small otherwise they take forever to cook), fry in oil. Serve with warm applesauce on top and sour cream/chives (optional).

Easy Bean Soup -- good way to use extra cans, get veggies very cheap

1 can corn, 1 can beans (black or red), 1 can diced tomatoes, 1 onion/pepper (optional), snp, garlic, thyme, bay leaf, other veggies if desired (ie, potatoes, zuchinni, eggplant, celery, etc -- avoid broccoli or cauliflower, not a good soup veggies -- any of these can be substituted for each other).

Fry onion/pepper, garlic until soft. Add corn, beans, tomatoes, bay leaf and other veggies. Boil until soft. Add spices to taste. Serve over rice or pasta.

Spaghetti and Veggies

1 onion, 1 pepper, 1 mushroom, tomato paste to taste, snp, garlic, oregano/thyme/bay leaf, parsley

Bring pasta to boil, let cook. Fry veggies and spices in a pan, add pasta. Serve with cheese (optional).

-----

Snacks, Breakfast and Lunch:

For lunch, I cook all my recipes in bulk and eat leftovers. Sandwiches are life savers, I eat pbnj all the time, or grilled cheese is another good one. Cheese/spinach tomato and a sauce of some kind is also a classic. Hummus and carrots -- literally a meal in of itself. Homemade mac n cheese is amazing -- make pasta, and then add half a bag of shredded cheese, milk and butter just like boxed mac n cheese. Ramen is good with two eggs over easy -- I try to keep it more of a treat than a regular meal.

For breakfast, I generally eat half an avo, a banana, a slice of vegemite toast, or toast and eggs. Eggs can be substituted with tofu diced and fried with garlic and onions. Omelettes are a meal -- eggs n cheese (if you’re not vegan). Oatmeal super filling -- eat with bananas to get some fruit, or raisins. Serve with brown sugar to make it sweet, substitute milk for water to make it even less healthy but more delicious. Add chocolate chips to make desert. Pancakes are super easy -- bisquik is a lifesaver, mix with water and fry. Add choco chips or blueberries if you want.

Snacks:

Fruit that u bought (that why u bought it). Treat yourself to chips and cookies yo! You’re buying your own food. Just try not to eat all of the thing u bought in one go. Carrots and hummus are an excellent snack -- filling and healthy. Craisins always. Nuts (almonds or cashews are my go to) are great, though they are a treat as they are pretty expensive. Triscuits or wheat thins are a gift to humanity. A slice of cheese is very filling. Sometimes I’ll buy a can of mandarin orange slices or peach slices. I crave chocolate all the time, a handful of semisweet chips is a frequent snack of mine, esp after I’ve finished an essay. Another treat -- berries !! raspberries, blueberries, strawberries. Buying frozen is totally doable, and then u can make smoothies. Yogurt -- buy a big bin of vanilla yogurt, toss in some honey/berries/nuts/granola or cereal, it’s a parfait. Everybody likes parfaits. Also breakfast. Blend up a banana and a bag of frozen blueberries with some sugar, ice and milk/almond milk for some vegan ice cream.

-----

Grocery shopping:

I try and go on the weekends, and plan 1-2 meals to cook on sunday night and eat for the whole week, and then buy ingredients for those meals specifically. Veggies go bad -- don’t be afraid to buy frozen, they’re basically just as healthy and way cheaper. I try and keep an emergency bag of frozen veggies in my fridge. Usually if I buy for the week, plus a bag of avos, a loaf of bread, a thing of hummus, a thing of eggs, and maybe other bits n bobs, my grocery bill comes out to about $25-35. Items like peanut butter, jelly, a big block of cheese and so on, will last at least two weeks, accounting for the fluctuation. If I really need to save some money for a week, I’ll edit eggs/avos/hummus -- those are the three most expensive things I buy regularly. Keep beans and ramen in your cupboard -- always good in an emergency. Buy rice in bulk always, a 20 pound bag of rice costs $20 and lasts for literally months.

----

Good luck cooking!

#cooking #masterpost #guide #eating cheap #food #college #hide it all keep it in all from queue #rants

4 notes · View notes

foodilyblog-blog1 · 8 years

Text

Eating Healthy With Allergies

Being in a health profession major means that I’ve heard a lot about nutrition and how to eat healthy. However, we often do not discuss how to alter healthy recipes and guidelines to accommodate allergies or food preferences. I’m allergic to eggs so I get to miss out on some of the best food I’ve ever had. The hardest meal to avoid eggs is breakfast. Everyone I’ve ever talked to about what to have for a healthy breakfast says to have eggs, and then when I tell them I can’t have them without getting extremely sick and ending up in the hospital they don’t really know what to say besides “oh that’s horrible, I’m sorry” or telling me to have oatmeal or a breakfast bar. As a gal who loves breakfast and all the amazing foods that are associated with breakfast, this advice doesn’t appeal to me. I’ve had to experiment a lot on my own with trying to find healthy breakfast alternatives. The best recipes I’ve discovered that work for common food allergies are vegan or vegetarian options. This week I tried a new recipe for French toast, which has been my hardest thing to give up since I discovered my egg allergy.

Vegan Blueberry French Toast Breakfast Muffins:

1 cup Milk

1 tablespoon ground flaxseed

1 tablespoon almond meal

1 tablespoon maple syrup

1 teaspoon vanilla extract

1 teaspoon cinnamon

2 teaspoons yeast

¾ cup blueberries (frozen or fresh)

9 slices of soft bread

Crumble topping:

¼ cup oats

1/3 cup pecans

¼ cup coconut sugar

3 tablespoons butter at room temperature

Dash of Himalayan pink salt *

*I did not use this form of salt because it is hard to find and has higher sodium than regular salt.

To see instructions for baking go to

https://www.veggiesdontbite.com/vegan-baked-blueberry-french-toast-breakfast-muffins/

I don’t often follow the whole recipe exactly because I’m not vegan or vegetarian so I don’t want to limit myself to that extreme. For example, most vegan recipes call for cashew or other nondairy milk; I only follow this guideline when I also make food for my lactose intolerant roommate. She does the same for me, whenever she uses vegan or vegetarian recipes she will use eggs instead of the replacement, or she will add eggs into the recipe.

Instead of using vegan or vegetarian recipes, sometimes it’s easier to just use a substitute. The most common allergies I’ve come across are to milk, wheat, and eggs.

Milk

This is the easiest to substitute since you could use dairy free milk or if you are out and need milk right away you could substitute 1 cup of milk with 1 cup of water or equal parts of water and fruit juice.

Wheat

Cooking with a gluten free recipe can be very difficult, especially if you don’t have premade gluten-free flour. To substitute 1 cup of flour you could use 7/8 cup rice flour, 5/8 cup potato starch flour, 1 cup soy flour and ¼ cup potato starch flour, or 1 cup corn flour.

Eggs

You can buy Egg Replacer in the gluten-free/organic isle of supermarkets, and these usually are a powder that you mix with water. However, this is fairly expensive and it is often easier to use common household ingredients. To substitute one egg you could use:

· 1 teaspoon baking powder, 1 tablespoon water, 1 tablespoon vinegar

· 1teaspoon yeast dissolved in ¼ cup warm water

· 1 ½ tablespoon water, 1 ½ tablespoon oil, 1 teaspoon baking powder

· 1 packet of gelatin, 2 tablespoons warm water (Do not mix until ready to use)

The Food Allergy Research & Education website is very helpful with finding ways to avoid allergies. For those with peanut, tree nut, soy, fish, shellfish, etc allergies this site also has information about how to not expose yourself and work around these allergies in a variety of different settings.

https://www.foodallergy.org/allergens/peanut-allergy

References

DeSantis, Sophia. "Vegan Blueberry French Toast Breakfast Muffins." Veggies Don't Bite. Veggies Don't Bite, 03 Jan. 2017. Web.

"Managing Food Allergies at Home - Food Allergy Research & Education." Managing Food Allergies at Home - Food Allergy Research & Education. Food Allergy Research & Education, 2017. Web.

9 notes · View notes

ladystylestores · 4 years

Text

Vegan Pancakes – The BEST Easy Recipe!

How to make the best fluffy vegan pancakes, with just a few basic ingredients and endless flavor possibilities!

Easy Healthy Vegan Pancakes

If you like soft and fluffy diner-style pancakes, this is the recipe to try.

It yields super thick and buttery pancakes, no crazy ingredients required.

In fact, you might already have everything in your kitchen pantry to make these pancakes right now!

You May Also Like: Vegan Cheesecake – NO Cashews

Non Vegan Approved Pancakes!

(Yes, really)

Even if you’re not a vegan or vegetarian, this is a fantastic recipe to keep on hand for any time you run out of eggs.

Because they’re made with simple basic ingredients, non vegans love these pancakes too. They taste like regular pancakes because they ARE regular pancakes.

How Can You Make Pancakes Without Eggs?

The simple secret trick? Just add a little vinegar to your pancake batter!

Seriously, that’s all there is to it. No need for flax eggs or applesauce. Vinegar will react with the baking soda, making the batter bubble up and causing the pancakes to rise as they cook.

If you’ve ever tried a vegan pancake recipe that turned out flat, gummy, or disappointingly unlike the soft and fluffy homemade pancakes you remember from your childhood, this recipe will completely change your idea of vegan pancakes.

Also Try These Vegan Brownies

Vegan Pancake Recipes – 5 Ways

Chocolate Chip Pancakes – obviously I’m partial to this one

Coconut Whipped Cream and jam – it tastes like eating strawberry shortcake for breakfast!!

For vegan blueberry pancakes, press a few berries into each pancake right after they go on the skillet

Or replace 1/4 cup of the milk with mashed banana, for vegan banana pancakes

And of course there’s always the classic – maple syrup and butter. Use your favorite vegan butter, or spread on some coconut butter or peanut butter.

Vegan Pancake Ingredients

If you have flour, baking soda, vinegar, salt, and baking powder, you already have everything you need to make this easy pancake recipe.

Stir in the optional rolled oats to make vegan oatmeal pancakes, or use oat flour or gluten free all purpose to make gluten free pancakes.

I’ve not tried making them with buckwheat or whole wheat flour yet (and I don’t recommend using coconut flour), so please feel free to report back if you experiment!

The recipe works with either milk of choice (such as almond, soy, or coconut) or water, and the sugar can be omitted if you want savory or sugar free pancakes.

For a healthy breakfast that tastes like dessert, try topping the pancakes with Banana Ice Cream!

youtube

Above – watch the video how to make vegan pancakes!

1 cup flour (or try these Flourless Pancakes)

6 tbsp rolled oats, or 1/4 cup additional flour

2 1/2 tsp baking powder, and 1/8 tsp baking soda

scant 1/2 tsp salt

1/2 cup milk of choice or water

2 tsp white or cider vinegar

1 tbsp oil or nut butter, or omit for fat-free

1-2 tbsp sugar or sweetener of choice (can omit for savory)

The recipe works with spelt, white, gluten free all purpose, or oat flour. Feel free to experiment with other flours, and be sure to report back with results if you do!To make the pancakes, stir dry ingredients in a bowl, then stir in remaining ingredients. For extra fluffy pancakes, let the batter sit 10 minutes to thicken. Or if thinner pancakes are desired, you can skip that step and add more liquid as needed to thin out the batter. (If you accidentally add too much liquid and the batter gets too thin, cook them anyway and they become crepes!) Grease a nonstick skillet well and heat on medium. When the pan is hot (test by adding a drop of water – the pan is ready if it sizzles), drop small ladles of batter and press down. Don’t make the pancakes too big, or they’ll be done on the edges before the centers cook. If desired, press a few berries or banana slices into each pancake, or sprinkle on some chocolate chips. Using a spatula, flip when edges begin to look dry. Let them cook for an additional minute or so before removing from the heat. Re-grease the skillet after each set of pancakes, to prevent sticking. To save time in the morning, you can make up the batter the night before if you wish and refrigerate in a covered bowl. Or leftover pancakes can be frozen to thaw and enjoy at another time.View Nutrition Facts

*If you’re a visual person, be sure to check out the video above showing how to make the pancakes. There’s also a keto almond flour pancake recipe in my Hello Breakfast ebook.

More Healthy Vegan Breakfast Recipes

Coconut Bread

Oatmeal Muffins

Healthy Banana Bread

Overnight Oats

Peanut Butter Banana Smoothie

Chia Pudding Recipes

Vegan Cinnamon Rolls

Easy Cinnamon Rolls

5/5 (12)

Source link

قالب وردپرس

from World Wide News https://ift.tt/36mFoK5

#World Wide News

0 notes

cookingawe · 5 years

Text

Banana and Chocolate Chip Baked Oatmeal Cups

New Post has been published on https://cookingawe.com/banana-and-chocolate-chip-baked-oatmeal-cups/

Banana and Chocolate Chip Baked Oatmeal Cups

amzn_assoc_placement = "adunit0"; amzn_assoc_tracking_id = "workathome089-20"; amzn_assoc_ad_mode = "search"; amzn_assoc_ad_type = "smart"; amzn_assoc_marketplace = "amazon"; amzn_assoc_region = "US"; amzn_assoc_title = "Shop Related Products"; amzn_assoc_default_search_phrase = "cooking"; amzn_assoc_default_category = "Kitchen"; amzn_assoc_linkid = "51fe4d035c7af8dc5928e6f5e5b79c4e"; amzn_assoc_default_browse_node = "284507"; amzn_assoc_rows = "4"; amzn_assoc_design = "text_links";

As much as I love oatmeal, eating the same breakfast dish every day is so BORING! So, I decided to take some ripe (maybe too ripe) bananas, added some chocolate and meal prepped these delicious Banana and Chocolate Chip Oatmeal Cups for breakfast all week. At just 200 calories, your mornings just got a little sweeter!

So…I have another baked oatmeal cup recipe for you.

Yes, another one! It has been such fun putting together all of these baked oatmeal cup recipes and my plan was to share this later in the week. BUT, I keep getting LOTS of emails asking for the recipe, and your wish is my command.

This recipe was inspired by a lot of overly ripe bananas sitting on my counter. I know, groundbreaking. I usually freeze them all for smoothies but decided to keep a couple out because I had the urge to make a banana recipe.

At first, I thought to make a loaf of my banana bread. Then, I thought if I make banana bread, we will eat that loaf by the end of the day and I wanted to make something that would last a little longer than that.

I also thought of making my Banana Chocolate Chip Breakfast Cookies but again, those would be gone by the end of the day. My kids can’t resist a cookie and quite frankly, neither can I.

Those cookies sounded really good though! Thankfully, my recipe light bulb went off. Banana Chocolate Chip Oatmeal Cups! My kids love baked oatmeal but for some reason, they know this is just breakfast food so they don’t inhale it all in one sitting.

Banana and Chocolate Chip Oatmeal Cups

This baked oatmeal recipe is scrumptious! It definitely has the flavors of banana bread and a breakfast cookie wrapped up in a wholesome baked oatmeal cup.

Watch the Video

If you prefer a video over picture instructions, then check out this quick video recipe tutorial I put together on how to make this Banana Chocolate Chip Baked Oatmeal recipe.

For this recipe, you will need:

Rolled oats

Mashed ripe bananas

Mini chocolate chips

Coconut oil

Milk

Maple syrup

Vanilla extract

Eggs

Baking powder

For the spices, you will need some ground cinnamon and ground nutmeg as well as some salt for balance.

How To Make Chocolate Chip Oatmeal Cups

As the oven is heating up to 350 degrees, take two ripe medium bananas and mash them with a fork. When I mashed them up, they equaled about 1 cup.

In a medium bowl, combine the rolled oats, cinnamon, nutmeg, baking powder, and salt and then set aside. In another bowl, crack the eggs and whisk together with the maple syrup, mashed banana, and vanilla extract till the ingredients are combined and smooth.

Once you have all your wet ingredients mixed together, slowly whisk in the milk and coconut oil.

Combine Wet and Dry Ingredients

Once everything the wet ingredients have all been mixed, slowly pour the wet ingredients mixture into the dry mixture and you stir. Mix everything well together until all the oats are covered and moistened.

Now, the chocolate chips are obviously a treat, especially for breakfast. If you want to leave them out, you can. However, there is only ½ cup in the recipe so if you need a little chocolate fix, then throw some in!

Once the oven is heated to the right temperature, spray a muffin pan with cooking spray then divide the oatmeal mixture among the 12 muffin cups.

Cooking Tip: Use a spoon to press the oatmeal mixture down so all the oats are covered in liquid.

Place them in the oven and bake for 30 minutes or so until the tops are slightly brown. Let the cups cool down for 5 minutes before storing them in glass containers.

To fully enjoy these baked oatmeal cups for breakfast, drizzle a little bit of pure maple syrup over the top to add a boost in sweetness. If you want to add some more protein, slather on some smooth peanut or almond butter!

How To Freeze Baked Oatmeal Cups

Just like my other baked oatmeal cup recipes, these Banana Chocolate Chip Oatmeal Cups freeze wonderfully.

After they are have cooled down, wrap each cup individually in plastic wrap and place them in a large freezer bag. I warm mine up in the microwave for 2 minutes on high.

I also recommend heating up alongside a coffee mug of water. This little freezer cooking tip will keep the texture of the baked oatmeal cup soft and moist.

More Baked Oatmeal Cups Recipes

If you enjoyed these Banana Chocolate Chip Oatmeal Cups, here are a couple of more varieties to add to your breakfast rotation:

Make your mornings 10x easier by having these Banana Chocolate Chip Oatmeal Cups on hand to serve for breakfast! Share a picture and tag me on Instagram or Facebook if you decide to try it!

Banana and Chocolate Chip Baked Oatmeal Cups

Author: Organize Yourself Skinny

Serves: 12

Ingredients

3 cups rolled oats or old fashioned oats

½ teaspoon ground cinnamon

⅛ teaspoon ground nutmeg

1 teaspoon baking powder

¼ teaspoon salt

2 large eggs

¼ cup pure maple syrup

1 cup mashed banana, 2 bananas

2 teaspoons pure vanilla extract

1 cup 1% milk

¼ cup melted coconut oil

1 cup mini chocolate chips

Cooking spray.

Instructions

Preheat oven to 350.

In a medium bowl combine the rolled oats, cinnamon, nutmeg, baking powder, and salt. Set aside.

Crack the 2 eggs into another medium bowl. Whisk together with the maple syrup, mashed banana, and vanilla extract till the ingredients are combined and smooth.

Slowly whisk in the milk and coconut oil.

Pour the wet ingredients into the dry ingredients. Stir until all the oats are covered and moistened.

Slowly stir in the chocolate chips.

Spray a muffin pan with cooking spray then divide the oatmeal mixture among the 12 muffins tins. Press the mixture down with a spoon so all the oats are covered in liquid.

Bake for 30 minutes or until the tops are slightly brown.

Let cool for 5 minutes. Enjoy with a little pure maple syrup.

Notes

Make ahead instructions

Bake oatmeal cups completely and let cool. Then wrap each one individually in plastic wrap, place in a freezer bag, and freeze. Warm up in the microwave. First, remove plastic wrap. Then place on a microwave safe dish and heat up for 2 minutes on high. Put a coffee mug of water in while it heats up. This keeps it from drying out.

Nutrition Information

Serving size: 1 baked oatmeal cup Calories: 202 Fat: 13 Carbohydrates: 25 WW Points +: 6 Fiber: 1 Protein: 4

3.2.2925

Get Instant Access to My Overnight Oats Recipe E-Cookbook!

Success! Now check your email to confirm your subscription.

!function(f,b,e,v,n,t,s)if(f.fbq)return;n=f.fbq=function()n.callMethod? n.callMethod.apply(n,arguments):n.queue.push(arguments);if(!f._fbq)f._fbq=n; n.push=n;n.loaded=!0;n.version='2.0';n.queue=[];t=b.createElement(e);t.async=!0; t.src=v;s=b.getElementsByTagName(e)[0];s.parentNode.insertBefore(t,s)(window, document,'script','https://connect.facebook.net/en_US/fbevents.js');

fbq('init', '485148658333687'); fbq('track', "PageView"); amzn_assoc_placement = "adunit0"; amzn_assoc_search_bar = "true"; amzn_assoc_search_bar_position = "bottom"; amzn_assoc_tracking_id = "workathome089-20"; amzn_assoc_ad_mode = "search"; amzn_assoc_ad_type = "smart"; amzn_assoc_marketplace = "amazon"; amzn_assoc_region = "US"; amzn_assoc_title = "Shop Related Products"; amzn_assoc_default_search_phrase = "cookware"; amzn_assoc_default_category = "All"; amzn_assoc_linkid = "b45319dac495d29e17b5eff312392025"; Source by [author_name]

0 notes

billioncheers · 5 years

Text

Oatmeal Morning Breakfast Recipes that boots Weight Loss

So you have tried fad diets, but gained the weight back (and some more) as quickly as you lost it? Trust me, girl, this never works! It is time to adopt a healthy diet plan, which is the only way to achieve sustainable weight loss. This article is not about the conventional oatmeal diet plan, where dieters are only allowed to eat oatmeal (that would be a fad diet in disguise!). This comprises a meal-replacement diet plan, following which you can lose up to 20 pounds over a period of 6 weeks. Try some creative oatmeal recipes for weight loss.

Oatmeal, a whole grain, is high in fiber, proteins, vitamins, and minerals. Since it’s a nutrient-dense food, it makes you feel fuller for a longer time. Hereafter, you lean towards eating less . Whole grains contain fewer calories, so you can eat a good serving of oats without consuming many calories. Also, the fiber binds to the fat in the intestine and prevents the absorption of fats. The fat bound fiber is finally excreted from your body. Here we will discuss the oatmeal diet plan in detail and also present a few chosen oatmeal recipes for weight loss to break the monotony.

Oats – All You Need To Know

Oats are the whole grains and oatmeal is its rolled or flaked version (similar to rice grains and rice flakes). It is important to know which type of oatmeal will result in optimum weight loss.

Plain oatmeal – You will find a lot of varieties of oatmeal in the market. But make sure you are buying plain oatmeal as it has lesser calories when compared to the other varieties.

Flavored oatmeal – They contain added sugar and more calories. So stay away from flavored ones if you really want to shed those extra pounds.

Larger flakes – People often refer to larger flakes as old-fashioned flakes. These keep you fuller for a longer time and in turn, help to curb your hunger pangs.

Steel-cut flakes – These oats take longer time to cook but they make a deliciously creamy dish. Its texture is delectable, and it is chewy at the same time.

13 Delicious and Out-of-the-box Oatmeal Recipes for Weight Loss

Here’s the list of some Oatmeal Recipes for Weight Loss.

1.Oatmeal With Vegetables

Ingredients

½ cup oatmeal

4 cauliflower florets

4 broccoli florets

½ a medium sized carrot

2 tablespoon olive oil

Salt and pepper

Water

How To Prepare:

Boil the oatmeal until soft.

Dice the veggies and saute in a frying pan.

Add the boiled oatmeal, a little water, salt, and pepper.

Mix well.

2.Banana and Almond Butter Oatmeal

The combination of peanut butter, bananas and honey are universal. As it is recommended for weight loss.

Ingredients

2 cups unsweetened almond milk

1 cup oatmeal

1 banana thinly sliced

2 tablespoons almond butter

2 teaspoons honey (optional)

In a medium saucepan combine the almond milk and oatmeal, heat on low until most of the liquid is absorbed. Add in almond butter, banana slices and gently mix together and let it rest. Remove from the heat, move to two bowls, top with the remaining banana slices and drizzle with honey.

3.Strawberries and Cream Oatmeal

Strawberries, oatmeal, yogurt, and cinnamon all boost your metabolism.

Ingredients

1 cups of water

1/2 cup old fashioned oats

1 teaspoon ground cinnamon- you can also toss a cinnamon stick in w/ the boiling water

1/2 cup chopped strawberries- fresh or frozen defrosted

1 teaspoon balsamic vinegar

2 tablespoons Greek yogurt

1/2 teaspoon real vanilla extract

1 teaspoon honey

In a small pot combine water, oatmeal, and cinnamon and let it boil, reduce the heat to low. While the oatmeal absorbs all the cinnamon scented water get on with the strawberries.

In a small bowl combine strawberries and balsamic vinegar and mash it, then add the yogurt, vanilla, honey and mix well.

Once the water and oatmeal are absorbed and add in the strawberry mixture and stir until all combined, let thicken for a minute or so, remove from heat and serve.

4.Strawberry Banana Oatmeal

When strawberries are in season they inexpensive and much more flavorful than when you purchase out of season.

Ingredients

1 cup quick oats

3/4 cups water

1/2 teaspoon cinnamon

1/4 teaspoon ground nutmeg

2 teaspoon honey

4 large strawberries

1 small banana

Thinly slice the strawberries and banana, set aside.

In a medium saucepan bring the water to a boil add the oats, cinnamon, and nutmeg, reduce to low and stir occasionally until all the water is absorbed. Once the water is absorbed remove from heat, stir in the honey.

Plate the oatmeal and top with sliced strawberries and bananas.

5.Blueberries and Cream Oatmeal

This Blueberries and Cream Oatmeal recipe are one of the new favorite healthy oatmeal recipes for all age group. This easy, metabolism boosting antioxidant filled breakfast is easy and delicious.

Ingredients:

2 cups water or milk

1 cup old fashioned oatmeal

20 blueberries (1 oz.)

2 tablespoons Greek yogurt

1 teaspoon real vanilla extract

1 teaspoon honey

In a small saucepan combine water and oatmeal, bring to a boil, cover and reduce to low until all water is absorbed. Meanwhile smash 10 blueberries with a spoon in a small bowl, mix in yogurt, vanilla, and honey and set aside.

Once, all the water is absorbed by oatmeal, gently add the yogurt mixture to the oatmeal and fold together. Drop half of the remaining berries into the bottom of 2 small bowls, top with oatmeal and garnish with your remaining berries.

6.Apple Cinnamon Oatmeal

Apples and Cinnamon all increase your metabolism.

1 3/4 cups water

1 cup quick oats

1 apple cut into bite-sized chunks

1 teaspoon cinnamon

1 teaspoon maple syrup

Boil the given amount of water, after that gently add in cinnamon and oatmeal, stir often until it thickens. Add in the maple syrup and mix well, move to two bowls and top with apples.

7.Double Chocolate Oatmeal

Double chocolate… boosts metabolism.

The homemade chocolate syrup is so easy and fast, while you are cooking the oatmeal you can make it. Keep in mind, the Hershey’s stuff is full of preservatives, chemicals, and thickening agents.

2 cups almond milk

1 cup old fashioned oatmeal

2 tablespoons cocoa powder

2 teaspoons vanilla extract

2 tablespoons homemade chocolate syrup

Dried cranberries or cherries (optional)

In a medium saucepan combine the almond milk, oatmeal, vanilla, cocoa powder and if you desire some dried cranberries or cherries. Place on the stove top and let it bubble away at your lowest setting, about 15-20 minutes then divide between two plates and top with chocolate syrup.

8.Oatmeal With Lentils And Chicken Cubes

This recipe is too healthy and liked by many

Ingredients

½ cup oatmeal

¼ cup yellow/red lentils

1 chicken breast cut into cubes

½ chopped onion

1 chopped green chili

2 chopped cloves of garlic

1 chopped tomato

2 tablespoon vegetable oil

Chopped coriander leaves

Salt and pepper

How To Prepare

Boil the oatmeal and lentils separately. Do not throw away the excess water.

Saute the garlic, onion, tomato, and green chili.

Add the chicken right after you add the chili.

Add the oatmeal and lentils and let it cook until the chicken is soft.

Add a pinch of salt and pepper and garnish with chopped coriander leaves.

9.Oats Pita Bread Wrap With Eggs And Veggies

Ingredients

1 Oats pita bread (available in supermarkets)

1 whole egg

½ chopped green bell pepper

¼ chopped onion

1 lettuce leaf

1 tablespoon Dijon mustard

1 tablespoon vegetable oil

Salt and pepper

How To Prepare

Sauté the chopped onion and green bell pepper.

Crack open the egg and add to the sautéed veggies.

Lay the lettuce leaf on top of the oats pita bread.

Transfer the fried egg on top of the lettuce leaf.

Add a little Dijon mustard and sprinkle salt and pepper for taste.

Wrap the pita bread and take a generous bite!

10.Oatmeal Balls In Asian-Style Gravy

Ingredients

1 cup boiled oatmeal

1/5 thinly sliced cabbage

½ thinly sliced carrot

½ thinly sliced green bell pepper

1 thinly sliced red chili

3 cloves chopped garlic

4 tablespoon vegetable oil

1 tablespoon all-purpose flour

1 tablespoon fish sauce

2 tablespoon soy sauce

Salt and pepper

Sesame seeds

Water

How To Prepare

Mix the oatmeal, cabbage, carrot, green bell pepper, flour, and ½ tablespoon oil and make round medium-sized balls.

Brush a little oil on the balls and bake them in a pre-heated oven at 200°C for 20 minutes until they turn golden brown.

Heat 3 tablespoons of oil in a Chinese frying pan and add garlic and red chili to it. Let it on the medium flame for 1 minute.

Add the fish sauce, soy sauce, and a pinch of salt and pepper, and cook for 30 seconds.

Finally, add the baked oatmeal balls.

Garnish with a sprinkle of sesame seeds.

11.Oatmeal Rava Dosa

Ingredients

1 cup ground oatmeal

¼ cup of rice flour

¼ cup Rava (semolina)

½ chopped onion

½ chopped green chili

1 teaspoon cumin seeds

Salt

Water

Readymade coconut chutney (available in Indian grocery stores)

How To Prepare

Mix the ground oatmeal, rice flour, rava, chopped onion, green chili and cumin seeds with water.

The consistency should be the same as that of regular pancake batter.

Heat the pan and spread the batter to make thin and crisp pancakes.

The hot dosa tastes awesome with coconut chutney.

12.Tuna-Oatmeal Lettuce Boats

Ingredients

½ cup ground oatmeal

½ cup of canned tuna

1 lettuce leaf

1 thinly sliced tomato

½ julienned cucumber

1 tablespoon Dijon mustard

1 tablespoon fat-free yogurt

½ teaspoon cayenne pepper

1 tablespoon rice bran oil

Lime juice

Salt and pepper

How To Prepare

Add a pinch of salt and pepper to the ground oatmeal.

On a baking tray, coat the tuna with the oatmeal, brush a little oil and bake in a preheated oven at 200°C for 15 minutes.

Lay the lettuce leaf and put in the tomatoes first.

On top of the tomato slices, add the crispy baked tuna.

Add the cucumbers next.

Add a dash of lime and top it with Dijon mustard, fat-free yogurt, and cayenne pepper.

13.Mexican-Style Oatmeal With Fried Egg

Ingredients

½ cup oatmeal

¼ avocado

¼ chopped onion

Pickled jalapeno

½ chopped tomato

1 egg

1 tablespoon olive oil

1 tablespoon Dijon mustard

Cilantro

Lime juice

Salt and pepper

How To Prepare

Sauté the chopped onion and tomato in a frying pan.

At the same time, cook the oatmeal until soft.

Cut the avocado into medium-sized cubes.

Add the sautéed onion and tomato to the oatmeal.

Add a pinch of salt and pepper, cook for 30 seconds and turn off the flame.

Meanwhile, fry an egg.

Transfer the oatmeal to a bowl and top it with avocado.

Add a few pieces of pickled jalapeno, a dash of lime, and Dijon mustard.

Carefully place the fried egg on top of the avocado cubes.

Add species according to the taste.

Garnish with cilantro.

Role Of Exercise During The Oatmeal Diet

It is recommended that you do a few stretching exercises while you are in phase 1. When you are in phase 2, you will provide your body with more calories and hence you should start walking/power walking as well as doing free-hand exercises. When you enter phase 3, you will basically have enough energy to go for a full workout and strength training routine. Only losing fat will not get you back in shape, you also need to tone your muscles so that your skin doesn’t look aged and loose. Eat these oatmeal recipes for weight loss.

Benefits Of The Oatmeal Diet

Prevents abdominal fat accumulation

The soluble fiber found in oats is extremely helpful in reducing blood cholesterol

Oats help in slowing down the rise of glucose levels in the blood. This way it stops and controls the sudden rise of blood sugar level

Due to its high-fiber content, oats are considered excellent for proper bowel functioning and are known as a great remedy for constipation the world over

Reduces the risk of cancer as oats contain selenium

Curbs cravings

Reduces the risk of heart failure

Improves cardiovascular health

Boosts immunity

Reduces the risk of type 2 diabetes

Protects against asthma

Antioxidants slow down aging

Oatmeal is good for your health whether you are on a weight loss spree or not. If you know of any other exciting oatmeal recipes for weight loss or if you have questions about this diet plan, let us know by commenting in the comments box below.

Cheers to good health!

The post Oatmeal Morning Breakfast Recipes that boots Weight Loss appeared first on GUT University.

from WordPress http://bit.ly/30azyrA via IFTTT

0 notes

lenaglittleus · 5 years

Text

21 Peanut Butter Recipes for Peanut Butter Lovers

Peanut butter tastes good with anything. #Truth.

Why else would it play a starring roll in so many delicious recipes? The peanut butter and jelly sandwich, peanut butter cookies, peanut butter smoothies, peanut butter balls — you get the idea.

National Peanut Butter Day may have come and gone (yes, it’s a thing; it’s January 24th) but let’s be real: There’s never a bad day to have peanut butter.

To honor peanut butter lovers everywhere, we’ve pulled together 21 peanut butter recipes to satisfy every kind of peanut butter craving.

But before we get to the recipes, let’s get some important PB information out of the way:

Is Peanut Butter Good for You?

Peanut butter is nutrient-dense, and when eaten in moderation, can be part of a healthy diet.

But it is calorically dense — a serving of reduced-sodium peanut butter is two tablespoons, which contains 189 calories, 8 grams of protein, 16 grams of fat, 7 grams of carbohydrates, and 3 grams of sugar.

So if you can’t trust yourself around an open jar of the creamy stuff or you’re looking to reduce your fat intake, peanut butter powder is an option.

Peanut butter powder is made by roasting peanuts, pressing out the oils, and then grinding them into a powder.

It has the same flavor, but fewer calories than actual peanut butter.

How to Make Peanut Butter

You’re probably accustomed to grabbing a jar of your favorite peanut butter off the shelf at the grocery store, but have you ever tried making it home?

Believe it or not, it’s super easy and super quick: All you need are peanuts, a food processor, a little salt (if you prefer), and about five minutes. That’s it.

Find out how to make peanut butter here.

Peanut Butter Recipes

1. Peanut Butter Cinnamon Smoothie

This peanut butter smoothie will satisfy your peanut butter craving without going overboard on the fat and calories.

It’s also a favorite of SHIFT SHOP Super Trainer Chris Downing.

He uses powdered peanut butter and adds cinnamon for an extra dimension of flavor that helps bring out the smoothie’s peanut buttery-ness.

Get the recipe.

2. Peanut Butter Chocolate Shakeology Cups

Everything’s better with peanut butter and chocolate, amirite?

These Peanut Butter Chocolate Shakeology Cups are a healthier take on those classic chocolate peanut butter cups — but without all the added sugars, fat, oil, and preservatives.

These peanut butter chocolate cups are made with yummy ingredients like Chocolate Vegan Shakeology, dark chocolate morsels, and pumpkin puree.

Make these cups once and you’ll never go back!

Get the recipe.

3. Peanut Butter Chocolate Chip Cookies

This peanut butter chocolate chip cookie recipe yields soft, mouth-watering cookies that are surprisingly healthy. (Healthy cookies? Say what?!)

First of all, these cookies don’t contain any flour.

Instead, they’re held together by a protein-rich combination of quinoa, peanut butter, and egg with the perfect amount of dark chocolate chips sprinkled right in.

Another healthy swap is using pure maple syrup instead of processed sugar.

Get the recipe.

4. Peanut Butter and Jelly Shakeology

This shake was inspired by the classic PB&J, but much more nutritious.

Make your Shakeology taste like a peanut-butter-and-jelly sandwich with peanut butter and fresh red grapes.

Get the recipe.

5. Chocolate Peanut Butter Ice Cream Sandwiches

The peanut butter ice cream — or “nice cream” — is made from all-natural peanut butter, unsweetened almond milk, and Chocolate Vegan Shakeology.

The mini cookies ditch all-purpose flour for almond flour and are sweetened with just two tablespoons of maple syrup for the whole batch.

Get the recipe.

6. No-Bake Chocolate Peanut Butter Pie

This recipe for decadent-tasting peanut butter pie with Chocolate Shakeology is delicious and healthier than most pies.

It’s sweetened with bananas (a perfect way to use up those spotted bananas on your counter) and a touch of honey.

Each slice has 13 grams of protein per slice thanks to Chocolate Shakeology, and silken tofu gives it a velvety texture. (You’re welcome.)

This no-bake peanut butter chocolate pie also features a sinfully delicious whole-wheat graham pie crust.

Get the recipe.

7. Peanut Butter Cookie Shakeology

If you prefer to drink your cookies, sip on this good-for-you Vanilla Shakeology blended with almond milk, graham crackers, and lots of peanut butter.

This Peanut Butter Cookie Shakeology puts all of the flavors of decadent, nutty cookies into your smoothie without all the added sugar, fat, and calories.

Get the recipe.

8. Chocolate Peanut Butter and Banana Quesadilla

Chocolate, peanut butter, and bananas are all delicious on their own but put them together and you have an incredibly scrumptious treat that will make you swoon.

This sweet quesadilla tastes like it should be off-limits in any healthy diet, but every once in a while you can “cheat clean” with one of these.

For something so decadent, it has only 300 calories and provides 7 grams of protein and 3 grams of fiber.

Get the recipe.

9. Chocolate Shakeology Peanut Butter Oat Bars

These oat bars boast the classic flavors of a chocolate brownie with one highly nutritious twist.

Creamy Chocolate Shakeology adds gives these healthy bars a boost of dense superfood nutrition while old-fashioned rolled oats and all-natural peanut butter add protein.

With the help of one ripe banana, these moist and delicious treats make an ideal snack to tide you over until your next meal.

Get the recipe.

10. Chocolate Peanut Butter Fudgy Pops

Some things were just meant to go together: strawberries and cream, oatmeal and raisins, peanut butter and chocolate.

Our Chocolate Peanut Butter Popsicles blend the latter two made-in-heaven flavors into ice-cold pops that taste like a peanut butter cup on a stick — without the truckload of fat and sugar to weigh you down.

Blend and freeze just three ingredients — Chocolate Shakeology, peanut butter, and milk — and you’ll be enjoying a satisfying, healthy treat that also has 9 grams of protein.

Get the recipe.

11. Dark Chocolate Peanut Butter Fruit Dip

This gorgeous, delectable Dip that will satisfy your chocolate peanut butter craving and keep you on track.

If you don’t have Chocolate Vegan Shakeology on hand you can always substitute Chocolate Shakeology into this recipe; just keep in mind doing so will alter the nutritional information a little.

Get the recipe.

12. Chocolate Peanut Butter Shakeology Ice Cream

This is the ice cream you’ve been waiting for. It’s rich and creamy, with just the right amount of sweetness.

There’s also a secret ingredient: frozen bananas. When you puree frozen bananas, they get smooth and creamy just like soft-serve ice cream.

Add a scoop of Chocolate Shakeology and – peanut butter lovers, this is for you – add two tablespoons of the good stuff to create a classic pairing of flavors.

Get the recipe.

13. Daily Sunshine PB&J Smoothie

Peanut butter and jelly sandwiches are a classic after-school treat, but this Daily Sunshine smoothie kicks it up a notch for the healthy snack connoisseur.

This Peanut Butter and Strawberry Jelly Smoothie stars all-natural peanut butter, fresh strawberries, and a scoop of Strawberry Banana Daily Sunshine.

Get the recipe.

14. Maple Buttercup Shakeology

One of my absolute favorite breakfast indulgences is peanut butter waffles.

Our Maple Buttercup Shakeology nixes the waffles and cuts right to the good stuff.

If you’re craving something sweet in the morning, whip up this creamy smoothie with a touch of maple syrup and a scoop of all-natural peanut butter.

The end result is a delightfully sweet treat that’s healthy and delicious at the same time.

Get the recipe.

15. FIXATE Peanut Butter Sweet Potato Cookies

Wait, what? Yes, we’ll say it again: Peanut Butter SWEET POTATO Cookies.

Nothing gets our hearts racing (and mouths watering) like a peanut butter cookie recipe. But peanut butter with sweet potato?

The answer is a resounding “yes! Mashed sweet potatoes provide a light sweetness and keep these cookies moist and delectable.

Get the recipe.

You can even more delicious recipes like this with the Ultimate Portion Fix nutrition program. Learn more here.

16. Vanilla Peanut Butter Banana Ice Cream

Homemade ice cream crushes store-bought every time.

But this homemade Vanilla Peanut Butter and Banana “nice cream” takes the cake — no heavy cream, no added sugars, and no churning!

Frozen bananas create a creamy, cold, thick “nice cream” that has the consistency of soft serve. It’s amazing on its own, but when you add Vanilla Shakeology, your choice of milk, and peanut butter, it’s bananas good!

Get the recipe.

17. Nutty Butter Shakeology

When you’ve just gotta have peanut butter, skip the not-so-healthy candies and make this peanut butter banana smoothie instead.

To get this creamy, nutty smoothie, all you need is Vanilla Shakeology, all-natural peanut butter, some banana, and walnuts.

Get the recipe.

18. Jack-O’-Lantern Protein Balls

These peanut butter protein balls feature a delicious combination of peanut butter, pumpkin, cinnamon, and Vanilla Shakeology.

It’s the perfect balance of satisfying protein, with fall flavors to make you swoon. You can swap out peanut butter for almond butter, cashew butter, or even sunflower seed butter (to make it nut free).

And if you happen to have pumpkin pie spice on hand, you could swap it for the cinnamon.

Mini chocolate chips and pretzels transform these treats into mini jack-o’-lanterns.

Get the recipe.

19. Flourless Brownie Cupcakes With Peanut Butter Frosting

You really can’t go wrong with brownies or cupcakes for dessert — no exotic ingredients or frou-frou toppings. Just mix, bake, and eat.

But you know what’s better than brownies or cupcakes?

Brownie cupcakes. With peanut butter frosting.

Get the recipe.

20. No-Bake Shakeology Breakfast Cookies

With these no-bake cookies, you really can eat dessert first — first thing in the morning, that is!

They’re a healthy breakfast treat, whether you’re too busy to cook, or you struggle to grab a bite as you rush out the door.

Whip up a batch of these breakfast cookies in less than 10 minutes and keep them in the fridge all week.

Get the recipe.

21. Peanut Butter Chocolate BEACHBAR

This crunchy, chewy, and delicious snack bar is a good source of protein and just 150 calories — perfect for a wholesome snack.

It’s made with nut pieces, nut butters, protein crisps, and topped with a ribbon of chocolate.

At 150 calories per bar, you get 10 grams of protein, 4 grams of fiber, and 5 to 6 grams of sugar. BEACHBAR is the perfect on-the-go snack to keep you going until your next meal.

Get a box (or two!) here or contact your Team Beachbody Coach.

from News About Health https://www.beachbodyondemand.com/blog/peanut-butter-recipes

0 notes