Sunday 29 January 2012

Happy Sunday


It is Sunday afternoon and you really want a little bit of a special snack to lounge with while the kids nap… ok so now you know what I want on a Sunday afternoon. I have, however, solved my problem, without killing my nutrition plan. Welcome a yummy mocha latte and no-bake protein bars.
Let’s start with the protein bars because you have to stick them in the freezer for a half-hour to get them to really set.
No Bake Protein Bars 
Ingredients:

  •  1 ¾ cups rolled oats (seriously people just stop buying the quick oats)
  •  ½ heaping cup natural nut butter of choice (I used peanut butter but I am thinking cashew butter would be AMAZING)
  •  4 scoops natural whey protein powder (I usually avoid the flavored stuff – too much garbage rolled in there)
  • 1 tbsp of flax seed (because flax can really go in anything)
  • ½ cup water
  • 2 tbsp of agave nectar or raw hunny (we were reading Winnie the Pooh last night so that was an intentional typo)

Instructions

  1. Put everything in a bowl, wash your hands, and mix it up with your clean hands.
  2. Line a loaf pan with parchment paper, press the dough into the pan.
  3. Pop the pan in the freezer for a half hour, remove and cut into 6 squares.

Ok, so now that we have our protein bars done, let’s move on to the latte. If you don’t know me well, you may not understand how strongly I feel about good coffee. It is kind of a love affair that coffee and I have going on and because it is such a strong relationship I try to limit my exposure to two cups a day. However, today is Sunday and we are going to town with a third afternoon cup so let’s make this mocha latte. 
Mocha Latte
Ingredients:

  • 2 tbsp ground coffee
  • 1 tbsp cocoa
  • ½ tsp vanilla
  • ½ cup milk of choice

Instructions:

  1. Put the first two ingredients in your French Press (if you don’t have a French press you could use a Melita).
  2. Fill the French Press half way up with hot water, then add the vanilla.
  3. While waiting for the coffee to brew, heat your milk. I chose the easy method of the microwave with a follow-up of my hand foamer. However, you could also heat your milk on the stove and whisk like crazy.
  4. Add the milk to the coffee (in a cup, not the French Press – I do not drink straight from my French Press even with my extreme love of coffee). 
Now settle yourself down, enjoy, and if you children are awake by now put on a DVD – something educational so you can feel good about taking a break. Voila, Happy Sunday!!! 

Saturday 21 January 2012

Baby Boy Banana Muffins

These muffins are named after my son's extreme love for them. They are really quite healthy Enjoy.

Ingredients:
4 mashed ripe bananas
1 cup whole wheat flour
1/8 cup wheat bran or wheat germ
1/8 cup hulled flax seed (you can just leave this out if you don't have any and use wheat germ/bran instead)
1/2 tsp baking soda
1/2 tsp baking powder
1/2 tsp sea salt
2 tsp cinnamon
1/2 tsp nutmeg
1 tsp vanilla
1 egg
1/4 cup agave nectar or raw honey
1/4 safflower oil
1/2 cup pumpkin puree (not pumpkin pie filling!)
1/4 cup unsweetened applesauce

Instructions:
1. Pre-heat oven to 350. Prepare 12 muffin tins either with cooking spray or line with paper.
2. Combine all dry ingredients in one bowl.
3. Combine all wet ingredients in another bowl.
4. Mix all ingredients together.
5. Pour into muffin tins and bake for about 30 minutes (mine work out perfect in 28 minutes).