Homemade 5 Minute No-Bake Protein Bars

I totally stole this recipe idea from Julien Solomita, but tried it out and I will post more recipe combos as I try them out.

I tried the recipe out and perfected the balance...

One Batch
1 banana
4 scoops protein (I chose Vanilla)
2 cups of Flaked/Rolled oats (Raw Long-Cook version, not quick-oats)
1/2 cup Almond Butter (or other Nut butter of your choosing)
*Bonus: Add 1/2 cup of dried sour cherries for some tartness*

-Mix in an electric Mixer on Low "Dough" setting for 5 mins until combined. (Or with your hands for 15 minutes).
-Roll into 1-1.5 inch diameter balls.
-Place on Parchment Paper in Fridge for 20 mins until firm.

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They are great if you are feeling a bit peckish, or you can throw 3-4 in a baggie in your gym bag and have them post-workout for fast recovery. And the Banana gives them a sweetness, so they help crush sweets cravings. Oh and don't keep them around, eat them within a day or so. Make a new batch often, as they are super fast and cheap!

So, don't keep them around for a week! They will have a tendency to get fridge burn, and won't taste right after that, unless you have a tupperware container for them and maybe some baking soda for ambient fridge odors.

4 scoops of most Whey powder is 180/scoop X 4=720 (for the whole batch), plus calories from nut butter and banana. One batch should be eaten within 2-3 days if you are a single person. If you can't eat them all in that time frame you probably don't use protein powder as much as most people who workout do, and maybe you should consider it.

On the question of fresh or ripened Bananas... ripened Banana does not gain nutrients, it loses some. As Bananas get riper they get sweeter (90%+ of sugar) because the sugars develop in the ripening process and they have higher concentrations of Anti-oxidants. Greener Bananas are generally better for your health, but won't work as nicely for this recipe.

These bars/balls are Gluten Free, Dairy-Free, & Vegan. They don't need to be refrigerated for freshness, only for consistency purposes.

Try mixing some cinnamon, raisins, and dried apple for a bit of a different flavour.

Cucumber Salsa

I found this recipe online and am posting it for later use purposes!

Crisp Cucumber Salsa:

Note: 1/4 cup is only 16 calories!

2 cups finely chopped seeded peeled cucumber
1/2 cup finely chopped seeded tomato
1/4 cup chopped red onion
2 Tbsp minced fresh parsley
1 jalepeno pepper, seeded and chopped
4-1/2 tsp minced fresh cilantro
1 garlic clove, minced or pressed
1/4 c reduced-fat sour cream
1-1/2 tsp lemon juice
1-1/2 tsp lime juice
1/4 tsp ground cumin
1/4 tsp seasoned salt
Tortilla chips

In a small bowl, combine the first seven ingredients. In another bowl, combine the sour cream, lemon juice, lime juice, cumin and seasoned salt. Pour over cucumber mixture and toss gently to coat. Serve immediately with chips.

Easy Creamy Coleslaw

Easy Creamy Coleslaw

Ingredients:

    1 medium head green cabbage
    1 carrot, shredded
    1 tablespoon minced onion
    1/2 cup mayonnaise, or to taste (for a healthier version substitute in Greek Yogurt)
    1/4 cup sugar
    1/4 cup vinegar
    1/4 teaspoon celery seed
    1/4 teaspoon ground black pepper, or to taste
    salt, to taste

Baked Chicken Chimichangas

Posting this recipe from cooks.com so I can try it later. It's a 9 ingredient version.

Picture credit to http://tahinitoo.wordpress.com/2012/10/14/more-tacos/

 

BAKED CHICKEN CHIMICHANGAS

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3 frozen boneless skinless chicken breasts
1 onion, chopped
1 green pepper, chopped
1 sm can green chilis, chopped
pkg of flour tortillas (8-10")
2 cups pkg sharp cheddar, shredded
1-2 cups mild salsa
spices and condiments, to taste
vegetable oil spray

 

Preheat oven to 425º.Place frozen chicken breasts on chopping block while you sauté the onion and peppers in small amount of oil.

Slice the frozen chicken into narrow strips, then crosswise until you have small 1 1/2 - 2 inch strips.
Remove onion mixture to a medium bowl and add chilis and 2/3 cup of salsa.
Place frozen chicken strips into a skillet and season with cumin, salt, pepper, garlic or herbs of your choice. Add a splash of oil if necessary.

Stir-fry for 3 to 5 minutes. Remove contents of skillet to a bowl and set aside (cover and store at this point if making ahead.)

Open a fresh package of tortillas. If not moist, cover and microwave briefly, as directed.
Place a 1/8th portion just below middle of wrap. This is usually about 1/2 cup. Cover with cheese and fold up bottom, then sides, then top. Spray wraps with oil, and lay out on a foil-covered and oil sprayed cookie sheet.

Bake for 8 minutes. Flip and bake 5 minutes more.

Remember, everything is fully cooked. You only need to warm the filling, melt the cheese and toast the tortilla.

Serve accompanied by one of the following:

Spanish rice, black olives, sour cream, more salsa, bean salad, green salad ingredients.Cover a cookie sheet with foil and spray. Lay tortillas out and spray top of wrap.

Slow Cooker Masala

I am just throwing this up on the blog quickly for sake of convenience!

original recipe/photo http://www.unconventionalkitchen.com/easy-chicken-tikka-masala-crock-pot-recipe/

Easy Chicken Tikka Masala {slow cooker recipe}

INGREDIENTS:

8 boneless, skinless chicken tenderloins, or about 5 boneless, skinless chicken breasts  about, 3 lbs. (preferably organic)
1 large onion, diced
2 carrots, peeled and diced
2 green peppers, chopped (optional)
4 cloves of garlic, minced
2 tbsp. fresh ginger, minced
1 (29 oz.) can of tomato puree
1 1/2 cups plain yogurt
2 tbsp. olive oil
2 tbsp. Garam masala
1 tbsp. cumin
1/2 tbsp. paprika
2 tsp. salt, or to taste
3/4 tsp. cinnamon
3/4 tsp. fresh ground black pepper
1-3 tsp. cayenne pepper (depending on your heat preference) - EDIT: I put 1/2 tsp and that was spicy enough!
2 bay leaves
1 cup heavy cream, preferably organic ( I have used 1 C full fat coconut milk and it was Delicious!)
3 tbsp. cornstarch, preferably non gmo
2 tbsp. Coconut Oil.
1 small bag frozen peas (about 1-2 cups) (optional)
Chopped parsley or cilantro, for topping

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I added;
1 vine ripened tomato cut into large cubes.
1 Zucchini fresh from my garden, also in large cubes.
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INSTRUCTIONS:

1. Put all the ingredients up to the bay leaves in a large bowl. Stir to combine all the wonderful spices and ingredients.  Make sure the chicken is well coated.
2. Pour the mixture in your crock pot (carefully!)  and add the 2 bay leaves.
3. Cover and cook for 8 hours on low (or 4 hours on high).
4. When the chicken is cooked through, in a medium bowl, whisk together heavy cream (or coconut milk) and corn starch, then pour the mixture into the crockpot.  Add the peas (frozen) at this time too, and gently stir the whole mixture. Let cook an additional 20 minutes to thicken up.
5. Serve hot over rice of your choosing. I prefer Jasmine, basmati or brown rice.
6. If you have any leftover store it in an air tight container for up to 5 days.

Traditional Easy Brownies

This is another favourite recipe because it uses as few ingredients as possible, but is a bit more pricey because it contains Vanilla Extract and Butter... two things that we frequently do not stock in the house.

Just like the Coconut Glazed Brownies, I don't use a mixer for these, I hand fold all the ingredients with a silicone spatula. 

Makes 2 trays of Brownies.

Vegetarian? Eggs are used.

Brownie Ingredients

• 2 Cups of White Sugar
• 1 Cup of Butter - melted
• ½ Cup Cocoa Powder
• 1 tsp. Vanilla Extract
• 3 Eggs
• 1 ½ Cups of All Purpose Flour
•  ½ tsp. Baking Powder
• ½ tsp. Salt

Optional Ingredients

• ½ Cup of Chopped Walnuts

Directions

1. Preheat Oven to 350 degrees F. 
2. Brownie Mix:
   • Mix ingredients in order listed, folding them together until smooth.

Bake

1. Line two 8 X 8 square pans with parchment paper (for crispy crust) or grease pans.
2. Immediately Bake mixture for a minimum of 20 minutes.
3. Check after 20 minutes at 5 minute intervals until an inserted toothpick comes out clean.

Serve

1. Allow Brownies to cool completely.

ENJOY!

Coconut Glazed Brownies

This is a recipe I have played around with and adapted to get brownies the way I like them. Crispy edges, with a moist centre. This is my favourite recipe because it uses as few ingredients as possible and more importantly tastes great without the dairy and butter.

Note that this recipe also does not contain Vanilla Extract. By using a Coconut Slurry we are substituting the aroma from the Vanilla with a sweetened Coconut Oil.

I don't use a mixer for these, I hand fold all the ingredients with a silicone spatula. 

Sometimes after I pour the mix into the baking trays, I add walnuts to one and gently push them in with my spatula, so we can have two varieties, one being Nut-Free. ***Note that some people still have sensitivities to Coconut as it is a Tree Nut.***

Makes 2 trays of Brownies.

Vegetarian? Eggs are used.

Brownie Ingredients

• 1 Tbl. Coconut Oil
• 1 Tbl. Icing Sugar
• 2 Cups of White Sugar
• ½ Cup of Cold Water
• ½ Cup of Vegetable Oil
• 1 ½ Cups of All Purpose Flour
• ½ tsp. Baking Powder
• 3 Eggs
• ½ Cup Cocoa Powder
• ½ tsp. Salt

Optional Ingredients

• ½ Cup of Chopped Walnuts or Shaved Coconut

Glaze Ingredients:

• ¼ Cup of Coconut Oil
• 2 Tbl. of Icing Sugar (confectioners Sugar)

Directions

1. Preheat Oven to 350 degrees F.
    
2. Coconut Slurry:
   
   • In a microwaveable bowl mix;
   • 1 Tbl. of Coconut Oil
   • 1 Tbl of Icing Sugar
   • Heat for 10-15 seconds in microwave
3. Brownie Mix:
   • Mix Thoroughly; 2 Cups of white sugar
   • 1/2 Cup of water
   • 1/2 Cup of vegetable oil
   • Add 1 ½ Cup of All Purpose Flour
   • Once mixed add the Coconut Slurry
   • Add ½ tsp. of Baking Powder
   • Mix in 3 Eggs
   • Combine ½ Cup Cocoa Powder
   • Add ½ tsp. of Salt
   • Toss in ½ cup of chopped walnuts/shaved coconut
4. Prepare Glaze:
   • Mix ¼ Cup of Coconut Oil & 2 Tbl. of Icing Sugar
   • Heat in microwave for 10-15 seconds.
   • Mix thoroughly & set aside.

Bake

1. Line two 8 X 8 square pans with parchment paper (for crispy crust) or grease pans.
2. Immediately Bake mixture for a minimum of 20 minutes.
3. Check after 20 minutes at 5 minute intervals until an inserted toothpick comes out clean.

Serve

1. Allow Brownies to cool completely.
2. With a basting brush coat the top of the uncut brownies in the pan with the Coconut Glaze.

ENJOY!