DIY Protein Bars

I received quite the feedback after a few Instagram postings of the protein bars I enjoyed all summer; including a handful of requests to share the recipe. These protein bars are chewy, customizable and no-bake! Read on to how you can make this easy post workout treat!A snack we can all agree on in my house are protein balls. They satisfy my sweet tooth without feeling too guilty about it.  As much as I enjoy consuming them, they are a labor of love rolling out all those little balls. Sometimes it’s not feasible in my week to make a batch which is why I went searching for an alternative.

I found this recipe on Pinterest and adapted it a little bit.

For my most recent batch of bars I used:
1 cup ground oats
1 cup toasted oats and coconut mix (this was left over from our weekend açaí bowls)
1/2 cup vanilla protein powder (I used 310 Nutrition)
1/4 cup chia seeds
1/4 cup ground flax meal
1 cup peanut butter
1/4 cup honey
1/2 cup unsweetened almond milk
1/2 cup golden raisins
2/3 cup mini chocolate chips

First I dump all the dry ingredients together and stir till they are mixed.

Then I mix in the peanut butter and honey until everything is well coated. I’ve found it’s a lot easier if I use my hand instead of a spoon to mix. Then I stir in the milk for a smooth consistency. The batter should be thick, smooth and not runny. Next, press the batter into a glass dish (here I used a 8×6 Pyrex) until evenly distributed. I make sure to give everything a firm press down so it all sticks together.
Pop in the fridge for a few hours (or overnight) and once firm, cut into squares.

Viola, DIY protein bars! Just like the balls but a lot less effort!

Ingredients

  • 1 cup ground oats
  • 1 cup toasted oats and coconut mix
  • 1/2 cup vanilla protein powder
  • 1/4 cup chia seeds
  • 1/4 cup ground flax meal
  • 1 cup peanut butter
  • 1/4 cup honey
  • 1/2 cup unsweetened almond milk
  • 1/2 cup golden raisins
  • 2/3 cup mini chocolate chips

Mix dry ingredients in a bowl. Then with hand mix in wet ingrediets. Press into a glass dish to refrigerate over night. Cut into squares & enjoy!


3 Ingredient Chocolate Protein Pancakes 

“Abs are made in the kitchen”- we’ve all heard that before! This summer I’ve been trying to make a more conscious effort of what exactly I’m eating. I generally eat pretty well, not many processed foods, most of what I eat is made from scratch, I buy whole and organic, rarely ever eat fast food (I’m talking like the once or twice a year late night Taco Bell runs is our only exception), on occasion have a sweet treat and try to limit my alcohol intake to just the weekends. There is always room for improvement and my improvement looks like less grainy carbs and more protein.

I’ve been playing around with adding protein into every meal or snack I eat and cutting out grains when possible. Eggs are my go-to for protein, especially for breakfast on the weekends. The only problem is my son does not like eggs and who wants to make two different breakfasts? On Saturday’s my husband or I will make a doughy breakfast like waffles, muffins or pancakes; save any leftovers for the little dude to eat on Sunday’s so Mom and Dad can enjoy an egg breakfast. 

One of our Saturday morning recipes on rotation is super chocolatey, filling, packed with protein and sugar/grain free! And only calls for 3 ingredients!!

You need to try these Chocolate Protein Pancakes like this Saturday. For real.
Recipe for One:

1 ripe banana

1 egg

1 scoop protein powder

 

In a food processor, break down the banana until smooth. Then add the egg and protein powder and mix until well combined. Pour into small circles on a hot griddle and flip sides once the top is very bubbly. NOTE: these pancakes take longer to cook because they are dense. Also, if you’re making this for two people, double the recipe. Three people, triple. Etc.


When I make these I usually serve with some fresh strawberry syrup.


It’s so easy to do: place sliced berries in a medium saucepan, add just a touch of honey to release the berries natural sugars and cook on low heat. I’ll throw these on before I make the pancake batter; stirring occasionally until all the pancakes are cooked.


If I don’t have chocolate protein powder on hand, I’ll mix 2 tablespoons of cocoa powder, 2 tablespoons of almond meal, and 2 tablespoons of flaxseed meal for my scoop replacement. (We actually prefer this subsitute!)


Think you’ll give my 3 ingredient pancakes a try? If you do, post a picture on Instagram with the hashtag #sisEats! I’d love to see and hear your review!

 

Delicious Summer Veggie Sub

The husband and I have a new grilled obsession and I’m sure it’s going to be one of your summer favorite meals too!

We first discovered this delicious vegetable sub over at a friend’s house for dinner. The eggplant and squash are so hearty that you don’t even miss the meat! Add the gooey cheese, fresh pesto and sautéed peppers- yum! This is a winning grilled sub!

One of the best part is you can make this with whatever vegetables you ave on hand. We happen to have some asparagus we needed to use so we thew it on there!

Ingredients:

1 eggplant

2-3 zucchini squash

1 bell pepper

1 onion

2 roma tomatoes

Cheese of choice  (here we used a pecorino merino but we think mozzarella is a better choice)

EVOO

Salt & pepper

For pesto:

2 cups Basil

5 gloves roasted garlic

1/2 cup EVOO

1/2 cup Parmesan cheese

Pepper to taste

  1. Slice onion then toss into a saucepan with olive oil until cooked.
  2. Slice up the eggplant, zucchini, bell pepper & tomatoes. Dress everything besides tomatoes lightly in olive oil and salt & pepper. Place on a hot grill until tender.
  3. Prepare pesto by throwing all ingredients in a food processor and blend until desired consistency.  Spread onto bread (if desired, toast the bread a little on the grill first!)
  4. Layer veggies onto bread, top with cheese. If you like your cheese to soften a little bit, place whole sandwich back on the grill on indirect heat until cheese melts.

I think next time we make it I want to opt for a lighter bread option, maybe a pita or half a bun and make it open face style. This is seriously though delicious, super easy and definitely worth trying out!

Yogurt Parfait Err’day

 

Usually if I try to eat the same item every day, I get burned out quickly. I don’t know what Chobani puts in their coconut greek yogurt but I’ve ate this almost every day for breakfast for probably the last two years. The secret for me, I have to throw some texture in there. Almonds, chocolate chips, strawberries- whatever I have laying around.

 

 

Lately though, since I’ve been nursing- this yogurt parfait has been my staple. Brewer’s Yeast and Flaxseed are full of milk-making supply goodness. By mixing it up in my yogurt, I can’t even taste them which is perfect since neither one tastes stellar on their own.

To recreate:

  • 1 5.3oz container Chobani coconut greek yogurt
  • 1 teaspoon brewer’s yeast
  • 1 teaspoon flax seed meal
  • 1 tablespoon sunflower seeds
  • 1/2 teaspoon chia seeds
  • 2 tablespoons dried cranberries

Sometimes I’ll throw dried coconut flakes on top too. Yum!

Do you make yogurt parfaits? What’s your go-to recipe?