Back in Business Bites!

Hello…..It’s me!

I’m back.

After a slight hiatus from A Teaspoon of Bliss, I am ready to get back to the kitchen and get creative for all of you. We are starting off with one of my signature favourites. I make these energy cookies every week to have as a grab-and-go snack. Life gets busy, our blood sugars drop, and we tend to crave sweets and treats! Instead of rolling through the drive-through, whip up a batch of these to have on hand during the busy work week. No time for baking? Trail mix works too…. BUT I think we’d all prefer a cookie… let’s be honest.

Why did I call these “Back in Business Bites”? 1) Because HEY I’m back 2) They really do satisfy your hunger and let you get back to business.

TRail Mix Cookies

I tend to add protein to almost all of my baking items lately to satisfy my tummy longer and balance out those macronutrients. Up to you! If you are not a protein powder fan you can use a regular flour or nut flour as a substitute. This is a very flexible recipe – if you want to add flax, chia, more nuts, m&ms… do as you please!

Ingredients (makes ~14 cookies): 

  • 1/3 cup mashed dates
  • 1 mashed ripe banana
  • 1 1/4 cup large flake oats
  • 3/4 cup unsweetened medium flaked coconut
  • 1 scoop Vanilla protein powder (~30g)*
  • 1/3 cup natural peanut butter
  • 1 tbsp powdered peanut butter
  • 1/4 cup egg whites
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • 1/4 tsp baking powder
  • Fold in: 1/4 cup trail mix (mixed nuts & raisins) & 1/4 cup dark chocolate chips!
  • Not sweet enough? Add 1 tsp. stevia or a dry sweetener of choice

Instructions: 

  1. Preheat your oven to 350F.
  2. In a microwaveable bowl, place ~1/2 cup packed/pitted dates (break them up) in 2 tbsp of water. Microwave for 1 minute until softened. Mash until the dates resemble a puree.
  3. In a large mixing bowl, combine the rest of the ingredients in the order above using a spoon or spatula. Fold in the whole nuts, raisins, & chocolate chips last.
  4. Bake at 350F for ~15-17 minutes until browning. Remove and allow to cool.
  5. Store these bites at room temperature for 2 days. After 2 days I would recommend placing them in the refrigerator to keep their freshness. Consume within 5 days.

*I do not have a preference of protein powder brand. Sometimes I choose vegan and sometimes I choose a whey-based protein. Choose what works best for you. However, choose a vanilla flavour for the best taste profile in this recipe. If you’re interested, for this recipe I used North Coast Naturals Vanilla Iso-Protein-100 (https://www.northcoastnaturals.com/iso-protein-100).

 

Comment below or send me a message if you have any recipe requests! I am always looking for your input.

xx

B

 

 

Vegan/Vegetarian Quinoa Chili

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This recipe is warm and filling for those cool nights ahead of us. It is packed with various sources of plant-based proteins: quinoa, red kidney beans, chickpeas, and textured vegetable protein (TVP). This recipe also passed the test with my dad (a meat-eater)… he absolutely loved it! I calculated the nutrition facts based on 12 servings and you will get ~170 calories per serving/bowl.

You can also make this recipe not vegetarian by removing the TVP and swapping for ground chicken or turkey. Why not ground beef? Ground beef is higher in saturated fats and calories and I do not consider this a lean source of protein. However, everything in moderation is key to a healthy lifestyle! 

Note: If you are swapping to add ground meat to your chili instead of plant-based proteins, cook in a skillet first and then add into the large pot when it in fully cooked. Also, you may need to add a bit extra broth so that it does not get way too chunky.

What you will need: (Serves ~12-14 bowls)

  • 2 tbsp olive oil
  • 1 large green pepper, chopped
  • 1 large red pepper, chopped
  • 1 large yellow pepper, chopped
  • 1 red onion, chopped
  • 1 clove of crushed garlic
  • 1.5 cups sliced mushrooms

*Saute the above ingredients first.

  • 2 cans diced tomatoes (500 mL)
  • 2 cups vegetable broth
  • 1/2 cup uncooked quinoa
  • 1/2 cup + 2 tbsp TVP (found at bulk barn)
  • 1.5 cup chickpeas
  • 2 cups red kidney beans
  • 3/4 cup frozen corn niblets
  • 3.5 tbsp chili powder
  • 1 1/2 tsp cumin
  • 1/4 tsp paprika
  • 3 cloves of garlic, crushed
  • Ground sea salt to taste
  • Ground pepper to taste
  • 1 tsp garlic powder
  • 1 tsp italian seasoning
  • 1/2 tsp garlic powder

Directions:

  1. Saute the top bundle of vegetable ingredients in a skillet on medium-high heat first (with regular mixing).
  2. While your vegetables are cooking, prepare a large pot. Add you tomatoes, veg broth, uncooked quinoa, and TVP. Let this sit on medium heat to begin to cook the quinoa and TVP.
  3. After ~10-12 minutes of sauteeing of the vegetables, when they are finished, you can add them to the large pot. Stir in with the other ingredients.
  4. Add in the rest of your seasonings and beans to the large pot.
  5. Lower the burner temperature to low after ~10 more minutes of cooking everything together.
  6. Allow the chili to simmer for at least an hour to bring all the flavours out.
  7. You can eat immediately, store in the refrigerator or freezer for later consumption. Enjoy!

Nutrition Facts per serving (based on 12 servings): 170 calories, 3.9g fat, 25g carbohydrate, 8g protein. 

 

 

Mini Egg White Omlette Cups (54 calories per mini cup!)

Nutrition Facts Per Mini Omlette Cup: 54 calories, 1.8g fat, 2.2g carbs, 6.3g protein

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These mini omelette cups are a perfect batch to make before you begin your work week. Store them in the refrigerator and heat them up throughout your week for breakfast or lunch …or even as a protein snack!

I chose to use the veggies I had in the house..broccoli, yellow pepper, red onion, kale — you can switch this up to match your taste buds! E.g. Mushrooms, red pepper, spinach, etc.

Ingredients:

  • 1 tbsp olive oil
  • 1/2 cup broccoli, diced
  • 1/2 a large yellow pepper, diced finely
  • 1/2 a large red onion, diced finely
  • 2 garlic cloves, crushed
  • 1 medium sized carton egg whites (500g)
  • 1/4 cup green kale, massaged washed and chopped finely
  • 1 1/2 tsp Ground Pepper
  • 1 tsp Sea Salt
  • 1 tbsp feta cheese (optional or swap for your cheese of choice)
  • Optional: sprinkle the tops of each cup with chili pepper flakes

Directions:

  1. In a small skillet on medium-high heat, saute the broccoli, onion, pepper, and garlic in olive oil.
  2. Preheat the oven to 350F while this is sautéing.
  3. When veggies are complete (~5-7 mins), pour into a medium sized mixing bowl.
  4. Add the carton of egg whites, kale, feta cheese, and salt and pepper to the bowl.
  5. Mix the components and using a large spoon. Pour the mixture into a sprayed muffin tin. Should make 9 mini omlette cups. Make sure to evenly distribute the veggies throughout. If you would like to add a little bite – sprinkle chili pepper flakes on top of each cup here.
  6. Bake at 350F for ~20 minutes. Until the eggs are beginning to brown on the egg and the top has hardened (touch the top to test this).
  7. Eat immediately or store in the refrigerator until eating next.

I usually eat my egg whites with homemade salsa or fresh Farmboy Salsa 🙂 delicious combo. Give it a try!

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 🙂

 

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Single Serve Blueberry Pancake

Craving pancakes but trying to stay healthy? Cut the pancake mix and create your own personal pancake using ingredients your body will thank you for!

This recipe can be made using flour as a base OR protein powder…depending on what you are looking for.

blueberry pancakes

Ingredients (makes 1 large pancake): 

  • 4 tbsp spelt flour (I used One Degree Organics Spelt Flour) OR you can use 4 tbsp protein powder (I use Genuine Health’s Vanilla Vegan Protein Powder).. OR you can use any flour of your choice.
  • 2 tbsp large flake oats
  • 1 tsp vanilla extract
  • 1 tbsp plain greek yogurt (0% m.f.)
  • 2 egg whites (or 4 tbsp egg whites)
  • 1/4 tsp baking powder
  • Ground sea salt
  • 1/4 cup frozen or fresh blueberries.
  • 1 1/2 tsp coconut sugar

Directions: 

  1. In a large mixing bowl, combine all ingredients except the coconut sugar and mix thoroughly.
  2. In a medium-sized skillet, spray, add coconut oil, or your oil of choice to prevent sticking. Turn burner on to medium-high heat. Once oil melted, pour in your pancake mix.
  3. Sprinkle the coconut sugar on the top of the pancake while cooking.
  4. Once you begin to see bubbles on the top of the pancake and the bottom is cooked enough to flip, do so. (Cook for about 7 minutes each side – until browning)
  5. Remove from burner. Top your pancake with a dollop of greek yogurt, maple syrup, and fruit of choice. I like to melt frozen blueberries in the microwave to pour overtop (as seen in the photo).
  6. ENJOY!!

xoxo B

Coconut Chocolate Chip Protein Cookies (GF & DF)

First attempt at making cookies out of protein powder turned out quite well! These cookies are gluten-free and dairy-free.

Nutrition Facts: 100 cals per cookie, 4.4g fat, 8g carbs, 7.2g protein!

Coconut Chocolate Chip Cookies

Ingredients: Makes 7 cookies

  • 2 scoops Genuine Health’s vanilla protein powder
  • 1/4 cup coconut flour
  • 3/4 cup Silk Unsweetened Cashew Milk
  • 1 tbsp natural almond butter
  • 1 tsp vanilla extract
  • 1 tsp ground sea salt
  • 3 tsp pure maple syrup
  • 1 packet stevia
  • 1/4 tsp baking powder
  • 1 1/2 tsp shredded coconut
  • Optional: dark chocolate chips.

Directions: 

  1. In a mixing bowl, combine all dry ingredients. Mix.
  2.  Begin to add in wet ingredients with regular mixing.
  3. When all ingredients are thoroughly mixed together, on a baking sheet lined with parchment paper, form your batter into cookies. Press down to make flat cookies instead of ball shapes to ensure proper cooking throughout.
  4. Bake at 350F for ~15-20 minutes. Watch when the cookies begin to brown and remove from the oven. Allow to sit and cool.
  5. Enjoy! 🙂

Coconut Chocolate Chip Cookies2

Low-Cal Mini Pizza Crusts (Gluten-Free)

I created this recipe looking for a healthy alternative to pizza crust. You can make this crust as mini individual pizza crusts, or make one large pizza crust. I thought the mini pizzas was a fun idea so that if people wanted to created their own pizza and toppings it could be done! This crust is high in protein and low in cals.

beet mini pizzas

Nutrition Facts Per 1 Mini Crust (Makes 5):  Calories: 61 calories Fat: 0.9g Carbs: 5.9g Protein:7.5g

What you will need (makes 5 mini-crusts):

  • 1/4 cup coconut flour
  • 1/3 cup greek yogurt protein-powder from Genuine Health.
  • 1/2 a large head of cauliflower
  • 1/4 cup egg whites
  • 1/2 tsp oregano
  • 1/2 tsp italian seasoning
  • 1/2 tsp garlic powder
  • Touch of ground sea salt
  • Touch of ground black pepper

Directions:

  1. Steam your cauliflower until soft in a heat safe, sealed container for ~5 minutes in the microwave with  3 tbsp water.
  2. When cauliflower is cooked, using a food processor or blender, blend the cauliflower until it becomes a fine consistency (no chunks).
  3. When the cauliflower is fully processed, combine in a large bowl with the rest of the ingredients. Regularly mix as adding ingredients to ensure proper distribution.
  4. Preheat the oven to 375F.
  5. On a baking sheet lined with parchment paper, drizzle with olive oil to prevent sticking. Mold your mixture into small pizza crust rounds and place on the baking sheet.
  6. When the oven is ready, bake on one side for ~15 minutes, gently flip the crusts to toast the alternative side for ~15 minutes.
  7. Remove from the oven, allow to cool for a few minutes and then begin to add your toppings as desired. Once you have completed your toppings, put the pizzas back in the oven.
  8. Remember: this pizza crust is made from cauliflower and may apart a lot more easily than regular crust. You may not be able to pick it up however, eating it with a fork and a knife isn’t so bad. It still tastes GREAT!

I topped my pizzas with roasted beets, roasted garlic, arugula, goat cheese, olive oil, black pepper. One of my favourite food combinations 🙂