Fudgey Chocolate Chip Protein Bites!

Lately I’ve been in need of a pick me up mid-afternoon. I think I’m probably not the only one who might get a mid-afternoon slump of energy on a busy day? I created this recipe to give you a burst of nutritious energy and protein to keep you satisfied during your busy day. Of course.. I used my favourite Genuine Health Fermented Vanilla Vegan Protein Powder (I just can’t get enough of it!)

In all honesty, if I made these bites solely for myself I definitely would add in shredded coconut or coat them in it buutttttt.. not everyone likes coconut. So, I thought I would relax on the coconut today. However, if you love coconut like me… feel free to add in a tablespoon of coconut (or two) or roll them in coconut at the end before refrigerating. Chocolate and coconut is just too good to be true…

fudgey protein bites

Ingredients (makes ~18-20 bites): 

  • 1 1/2 cup large flake oats
  • 1 tbsp + 1 tsp cocoa powder
  • 1.5 tbsp maple syrup
  • 1 scoop Genuine Health’s Fermented Vegan Vanilla Protein Powder*
  • 1 tbsp Kirkland natural almond butter (at room temperature)
  • 1 tsp natural vanilla extract
  • 1/2 cup pitted packed dates**
  • 2 tbsp Silk Unsweetened Almond Milk
  • 1 tbsp coconut oil, melted (may swap for an alternative oil e.g. flax oil)
  • 1 tbsp psyllium seed husk (adds a fibre boost – you can swap for ground chia or ground flax)
  • 2 tsp ground flax
  • 1/3 cup dairy-free or dark chocolate mini chocolate chips

Instructions: 

  1. In a large mixing bowl, combine 1 cup large flake oats, cocoa powder, protein powder, and flax meal. Mix.
  2. In a small microwavable dish, add 1/2 cup dates with 2 tbsp water. Heat on high for 40 seconds to soften the dates. Mash the dates.
  3. Add the dates to the mixing bowl.
  4. In the same microwavable dish, melt the coconut oil. Add to the mixing bowl when it has turned liquid.
  5. Pour this mixture into your food processor, Vitamix, or Ninja. Add the maple syrup, vanilla, and almond milk. Blend.
  6. Remove the pureed mixture from the processor and add back into the mixing bowl. Stir in the remaining 1/2 cup large flake oats and psyllium seed husk using a spatula. It should be dense and hard to mix. Use your muscles!
  7. Last but not least, fold in your dark chocolate chips and shredded coconut if desired.
  8. Roll into bite sized balls (make sure each bite has some chocolate chips! They tend to fall to the bottom of the bowl). Store in the refrigerator.
  9. Enjoy chilled. Store in the refrigerator and enjoy for up to 5 days. 

 

*I use Genuine Health’s Vegan Protein powder because of its great taste and vanilla flavour it adds to recipes. It is also fermented so your body will absorb a great percentage of the proteins! If you swap this protein powder for another I cannot guarantee the flavour or consistency will stay the same. Feel free to swap at your own risk!

**I buy dates in pitted and packed blocks. To make it easier for blended and even distribution in recipes, I always heat the dates to soften them with 1 tbsp water per 1/4 cup pitted packed dates. This makes for easier mashing. 

Nutrition Facts Per bite:

Calories: 67 caloriesCarbs: 9.6g, Fibre: 2g (Net Carbs: 7.6g), Fat: 2.3g, Protein: 3g, Sugars: 3.8g

fudgey protein bites 2

 

Peaches n’ Hemp Oat Cookies

peaches2

I LOVE peach season! However, I am sure I’m not the only one who finds that all the peaches you buy ripen at the exact same time. So… I thought I would create a new recipe with some of the ones I bought before they go bad.

Recipe makes ~12 cookies. 

Combine Dry Ingredients and mix: 

  • 1 1/4 cup oats
  • 1/2 cup corn flour (or gluten-free flour of your choice)
  • 2 tbsp Sunwarrior protein powder (you can omit this and just add more flour if you don’t want to make protein cookies).
  • 1 1/2 tsp cinnamon
  • 2 packets of stevia OR 1-1.5 tbsp coconut sugar
  • 1/2 tsp baking powder
  • 1 tbsp hemp
  • Pinch ground sea salt

Add wet ingredients to the dry ingredient bowl and mix all together: peaches

  • 2 tbsp coconut oil
  • 4 tbsp egg whites
  • 2.5 tbsp cashew milk (Silk Unsweetened)
  • 1/2 tsp vanilla extract
  • 2.5 tsp honey
  • 1 tbsp natural almond butter (softened)

***Fold in two diced fresh peaches***

  1. Preheat the oven to 350F
  2. On a baking sheet lined with parchment paper, make your batter into cookies.
  3. Bake for ~15 minutes until browning.
  4. Enjoy 🙂

 

peaches3

 

 

 

Puffed Quinoa Chocolate Protein Bites

Puffed Quinoa Protein Bites

Ingredients (~15 protein balls):

  •  44g (1 1/2 scoops) Genuine Health’s Vanilla Vegan Protein Powder
  • 16g (1/2 scoop) Genuine Health’s Chocolate Vegan Protein Powder
    ** You could use all of the same flavour – all vanilla or chocolate here. I just ran out of chocolate! Just make sure that you use a total of 2 scoops protein powder.**
  • 1 1/2 tsp of cocoa powder
  • 2 tbsp unsweetened shredded coconut
  • 1/4 cup natural almond butter
  • 1 1/2 cup almond milk
  • ~13 pitted dates, microwave with a little water (~2tbsp) to soften and mash until smooth consistency
  • 3/4 cup puffed quinoa (found at bulk barn)
  • 1/3 cup oats (I used Hilray Oats)
  • 1 tbsp (heeping) of natural peanut butter
  • 1/2 tsp honey
  • Pinch of ground sea salt
  • 1 tsp vanilla extract

In one large mixing bowl, combine and mix all ingredients thoroughly. Add dark chocolate chips at the end if desired. Roll into balls (drizzle with dark chocolate if desired) and store in the refrigerator until consumption.

Enjoy 🙂

Nutrition Facts (per 1 ball): 90 cals, 3g fat, 9g carbohydrates, 5g protein

Puffed Quinoa Bites 2.jpg

Plain & Simple Popsicles

I discovered the best Popsicles in Vientiane on the weekend. They are handmade here in Laos and only include natural ingredients…..fruit fruit fruit coconut meat and coconut water! 

If you are like me and try to avoid added sugars – you will know that commercially made popsicles are PACKED with refined sugars and many other ingredients. However, on a hot day (it’s 31 degrees here), I always crave something cold and refreshing. At home my go-to popsicles are the “Healthy Choice” brand fudgesicles (found at Costco) or I head to Chil  to get froyo on Richmond St. Downtown London, ON. They make amazing frozen greek yogurt with many options for those who are lactose free (almond milk base, quinoa milk base etc).

Here in Laos, finding popsicles or refreshing frozen yogurt that are natural and don’t contain added sugars is rare…. until NOW!

popsicle

I am so excited. I will definitely be making these at home and you definitely should too.

The flavour that I chose was coconut water + chunks of coconut meat. However, they had many other flavours – coconut water +mango, kiwi + strawberry, mango +coconut chunks, any fruit you can think of. These will be simple to make at home. If you have a plastic Popsicle mold (find at Walmart… grocery stores.. anywhere)… you are set!

MAKE YOUR OWN – you will need: 

  • Popsicle mold (find at large department store with kitchenware)
  • Frozen or fresh fruit of choice, chopped (I choose frozen mango chunks, coconut chunks, frozen raspberries)
  • Coconut water (Choose an all-natural brand of coconut water. Avoid one’s with added flavourings or sugars. If you can get your hands on a real coconut for coconut water…. even better!!!)

*Add the fruit of choice into each popsicle mold. Pour in the coconut water to fill. Freeze 🙂

Especially in the heat of the summer or after a sweaty workout – coconut water is a great natural way to replace lost electrolytes (potassium & sodium). And really…what better way to hydrate and replenish than with a nice refreshing popsicle? 🙂

Happy Tuesday from Laos!

Until next time.

xo

B

 

Ginger Chicken Stir Fry ft. Mango

Ginger Chicken Stir Fry

Ingredients (serves 2-3 people):
2 tbsp olive oil
2 chicken breasts, skinless & boneless, chopped
1 clove garlic, crushed
2 tbsp crushed ginger
1.5 tbsp soy sauce
1 red pepper, chopped
1 yellow pepper, chopped
1 orange pepper, chopped
2 small red onions, chopped
1 small head of cauliflower/or broccoli, chopped
1 cup frozen mango chunks
Serve with: rice, quinoa, brown rice…etc. or eat it on it’s on like I do! 

Directions:
Pre-cut your veggies and chicken.
In a large wok on medium heat, add 2 tbsp of olive oil.
Add the chicken breast to the wok, cook for ~10 minutes with continuous stirring.
Add 1 tbsp crushed ginger, 1 clove crushed garlic, and 1.5 tbsp of soy sauce to the chicken while it is cooking.
Allow to cook for another ~5-10 minutes until done (no pink throughout chicken breast).
Add chopped vegetables and mango to the wok. Continually mixing around the stir fry.
Add the other tbsp of crushed ginger to the wok now.
Allow the mixture to cook for ~10 minutes until the vegetables have softened (continually stir).
Enjoy on a bed of quinoa, rice, or eat it on its own 🙂
(Serve with additional soy sauce.)