by Trish Adams | Nov 24, 2014 | Recipes
Team EM2WL would like to extend a warm welcome to our newest guest blogger, Andréa, from Andréa’s Protein Cakery! Today Andréa shares a high protein snack that will satisfy your sweet tooth!
Perfect for your Thanksgiving feast, a healthy, high-protein sweet potato pie!
To transform a traditional recipe into Sweet Potato Protein Pie, I made some simple recipe exchanges. Instead of using a traditional pie crust, I made one using almond butter and vanilla rice protein powder. It tastes great, and has the flaky crust texture you’d expect in a pie. And instead of sweetened evaporated milk in the filling, I mixed some vanilla whey protein powder with water. Easy! I left out the added sweetener here, but if you’d like a sweeter protein pie I suggest adding ¼ to ½ cup coconut sugar or date sugar.
With ingredients like these, you can enjoy Sweet Potato Protein Pie anytime!
Sweet Potato Protein Pie
Ingredients
Crust
- 1/3 cup almond butter
- 1/3 cup filtered water
- 1/2 cup vanilla rice (or pea) protein powder
- 1/4 teaspoon ground cinnamon
Filling
- 1-1/2 cup cooked sweet potato
- 1 cup filtered water, separated
- 2 Large eggs (whole)
- 1/2 cup natural vanilla whey protein powder
- 3/4 teaspoons ground cinnamon
- 1/2 teaspoon ground nutmeg
- 1/2 teaspoon sea salt
Directions
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Crust
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Preheat oven to 325F (163C).
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In a medium bowl, mix almond butter with water until smooth.
Add in rice protein and cinnamon. Mix until combined. (If the batter is sticky, add a little more rice protein.) |
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Press into 9" pie pan.
Bake for about 10 minutes, then remove from oven. |
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Filling
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| Meanwhile, puree sweet potato with 1/2 cup water. |
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| Pour into a bowl, and add eggs. Mix until smooth. |
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| Combine with remaining ingredients (including the remaining 1/2 cup water) and mix well. |
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Pour into pie crust.
Bake for about 40 minutes, until the center of the pie is firm to the touch. |
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Let cool completely.
Top with cashew whipped cream (if desired, not included in macros) and enjoy! |
Note
Makes one 9" pie (8 servings)
Per serving:
Protein: 14g
Carbs: 10g
Fiber: 2g
Sugar: 3g
Fat: 7g
Calories: 162
Follow Andréa’s Protein Cakery!
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by EM2WL | Sep 9, 2013 | Recipes
She had me at “Dark Chocolate”…I can’t wait to try out these yummy sounding Dark Chocolate PB Protein Cookies shared by Emily Zaler, author of The EZ Whey Cookbook. If you like these, be sure to check out her cookbook for more inventive recipes using protein powder.
Dark Chocolate Peanut Butter Protein Cookies
Low Carb Dark Chocolate PB Protein Cookies
Ingredients
- 1 scoop About Time Peanut Butter Protein
- 1 cup Canned Pumpkin
- 1 cup Liquid Egg Whites
- 1 cup Natural Peanut Butter or Almond Butter
- 1/2 cup Unsweetened Dark Chocolate Cocoa Powder
- 1/2 cup Flaxseed
- 3-4 packets Stevia (to taste)
- 1 teaspoon Baking Powder
Directions
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| Preheat oven to 350 degrees |
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| Mix all ingredients together in a large mixing bowl. |
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| Drop by the tablespoon on to a cookie sheet lined with foil or sprayed with non-stick cooking spray. |
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Bake for about 10 minutes or until firm.
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Note
Nutrition Information Per Cookie:
100 Calories, 7 grams of Fat, 4 grams of Carbs, 6 grams of Protein
Emily Zaler is a Certified Personal Trainer, Certified Sports Nutritionist, Author of The EZ Whey Cookbook, Magazine Columnist, Personal Chef, and Owner of The EZ Whey LLC. She holds her Bachelors of Science in Exercise and Wellness from Arizona State University. Emily and The EZ Whey have been featured in multiple media outlets worldwide, including Print, Television, Radio Shows, Online features, Newspapers, and Magazines. Top publications such as The LA Times, Chicago Tribune, Oxygen Magazine, Muscle and Fitness Hers, Runner’s World, Max Sports & Fitness, Physique Magazine, World Physique Magazine, Extra Fit Magazine, STACK Media, Inside Fitness Magazine, Scottsdale Health, Natural Bodz, and many more, have all featured Emily and The EZ Whey.
by EM2WL | Jun 20, 2013 | Breakfast, Recipes
This chocolate chip baked oatmeal is definitely a family favorite. My guys despise oatmeal (goo, as they refer to it), but LOVE this granola bar-esque morning bowl of yum. It’s like a Quaker Chewy granola bar warm, and slightly crispy, served with milk. Of course, one could just attempt to pour milk over a Quaker Chewy…but that would so miss the point of indulging in this piece of chocolate chip heaven.
The original recipe used raisins which, of course, would still be an option…but doesn’t chocolate make everything better?
If you try it with raisins, let me know how it turns out. ~Kiki
Chocolate Chip Baked Oatmeal Recipe
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Serves
| 12 |
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Prep time
| 10 minutes |
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Cook time
| 25 minutes |
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Total time
| 35 minutes |
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Allergy
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Egg
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Meal type
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Breakfast
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Misc
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Freezable, Pre-preparable, Serve Hot
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From magazine
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Taste of Home
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Baked oatmeal with chocolate chips and coconut. Baked until crispy (not gooey like traditional oatmeal), and served warm with milk.
Ingredients
- 2 Large eggs (or equivalent substitute)
- 1/2 cup coconut oil
- 1/3 cup packed brown sugar (I use Sucanat)
- 3 cups old-fashioned oats
- 3 teaspoons baking powder
- 1 teaspoon salt
- 3/4 teaspoons cinnamon
- 1/3 cup flaked coconut
- 2/3 cups chocolate chips (I use Hershey's Special Dark - raisins may be used instead)
Optional
- Milk (to serve with cereal)
Directions
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| In a bowl, combine eggs, oil, and brown sugar. |
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| In a separate bowl, combine oats, baking powder, salt, and cinnamon: add to egg mixture, stirring just until moistened. |
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| Stir in coconut and chocolate chips (and/or raisins). |
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| Spoon in to a greased 13x9 baking dish, pressing flat. Bake uncovered at 350 for 20-25 minutes or until edges are golden brown. |
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| Immediately cut into 12 sections. Serve warm with milk, if desired. |
Note
This oatmeal will continue to harden as it sits, making it easy to store the leftovers, and perfect to add milk to soften back up later. Just be sure to cut into serving sizes while it is still warm, or this task becomes almost impossible, depending on how long you baked it.
Nutrition (for 1/12 of recipe, not including milk):
Calories: 256, Fat: 15g, Saturated: 9g (from coconut oil*), Cholesterol: 36g, Sodium: 244, Carb: 27g , Fiber: 3g, Sugar: 11g, Protein: 4g
The recipe provides a good source of Manganese (~40% of daily recommendations), 5% Calcium, and 7% Iron.
*Saturated Fat from coconut oil is not shown to hold the same health risks as saturated fats from animal fats (butter, meats, etc.), and is therefore considered a "good" fat. Be sure to look for "unrefined, cold-pressed" coconut oil, and if still concerned about using coconut oil, feel free to sub your fave oil.
by EM2WL | Jun 4, 2012 | Breakfast, Recipes
These Whole Wheat Buttermilk Pancakes are a Saturday morning tradition around here! Whether they are part of a smorgasbord, or star of the show, we love them just the same. They cook up light and fluffy, every time, with just enough “stick to your ribs” goodness from the fiber in the whole wheat. Our family loves them drizzled with Trader Joe’s Organic Maple Syrup, but top them however you like!
Whole Wheat Buttermilk Pancakes
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Serves
| 9-12 pancakes |
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Prep time
| 20 minutes |
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Cook time
| 10 minutes |
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Total time
| 30 minutes |
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Allergy
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Egg, Milk, Wheat
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Meal type
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Breakfast
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Misc
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Child Friendly, Serve Hot
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From book
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Recipes from the Old Mill
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These pancakes, made w/whole wheat flour, turn out nice and fluffy, every time! They've been a Saturday morning tradition in our home for years, and sure to become a family favorite in yours. We love to drizzle them with Trader Joe's Organic Maple syrup, but top them however you like!
Ingredients
- 2 Large eggs
- 1 cup whole wheat flour
- 1 cup unbleached all purpose flour ((can use all whole wheat if desired))
- 1 3/4 cup buttermilk or plain yogurt
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- 1/2 teaspoon salt
- 2 tablespoons oil
Directions
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| Mix all dry ingredients with a whisk. |
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| In a separate bowl, beat eggs and buttermilk or yogurt well. |
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| Add egg/buttermilk mixture to dry ingredients and mix just until combined. Add oil then mix again. |
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| Let batter sit for 15 minutes or more while you preheat the griddle and set the table. |
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| Ladle batter onto griddle sprayed w/cooking spray (unless griddle is non-stick) in 1/4 cup portions. After about 3 minutes, when surface of the cake is no longer shiny and small bubbles are beginning to form around edges, it is time to flip the cake. Cook on the other side until it's browned, or another minute or so. |
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| Serve immediately, or keep warm in a 200 degree F oven while you finish cooking the rest of the cakes. Do NOT stack. |
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| Enjoy! |
Note
- Serve immediately, or keep warm in a 200 degree F oven while you finish cooking the rest of the cakes. If placing in oven, do NOT stack pancakes, as it causes them to become dense. The longer pancakes sit, as well, the less fluffy they will be.
- Pancakes may be made with all whole wheat flour if desired, but it is recommended to try the recipe once as written, to know if texture is preferred one way or the other.
- Other variations include: adding 1/2-3/4 cup blueberries to batter in the last mixing step, OR 1/2 cup diced apples, 1/4 cup chopped walnuts, & 1/4 tsp cinnamon, for a wonderful Autumn-flavored version
Nutrition per pancake:
Calories: 126, Total Fat 4 g, Saturated 1 g, Cholesterol 37 mg, Sodium 267 mg, Total Carbs 18 g, Dietary Fiber 2 g, Sugars 3 g, Protein 5 g,Vitamin A 1%, Calcium 10%, Iron 6%
by EM2WL | May 10, 2012 | Breakfast, Recipes
Prepped the night before, and baked in the morning, this Overnight Whole Wheat Coffee Cake becomes a go-to for holiday brunch or overnight guests. This streusel-laden delight made with all whole wheat pastry flour, provides a fiber boost that your guests will love with their morning (or afternoon!) coffee.
Overnight Coffee Cake
100% whole wheat coffeecake with cinnamon, brown sugar, pecan streusel and vanilla glaze. Prepared the night before, & baked in the morning creating ease for overnight guest entertaining, or holiday brunch.
Ingredients
- 3 tablespoons organic unsalted butter (softened (or solid coconut oil))
- 3 tablespoons organic unsweetened applesauce
- 1/2 cup evaporated cane juice crystals
- 1 Large egg
- 4oz nonfat Greek yogurt
- 1 cup white whole wheat or ww pastry flour ((slightly pack the cup if using pastry four))
- 1/2 teaspoon baking powder
- 1/2 teaspoon nutmeg or cinnamon
- 1/4 teaspoon salt
- 1/2 teaspoon baking soda
Streusel
- 6 tablespoons Sucanat
- 1/4 cup chopped pecans / walnuts
- 1/2 teaspoon cinnamon
Glaze
- 1/2 cup powdered sugar (sifted)
- 1 1/2 teaspoon water
- 1/4 teaspoon vanilla extract
Directions
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| Combine butter and sugar; cream until light and fluffy. Add applesauce, egg and yogurt; mix well. |
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| Combine next 5 dry ingredients; add to batter and mix well. Pour into greased and floured 8x8 pan. |
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| Combine Sucanat, nuts, and cinnamon; mix well and sprinkle evenly over batter. |
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| Press nut mixture into the batter with spatula or fingers. |
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| Cover and chill overnight. |
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| Uncover and bake at 350 degrees for 30-35 minutes. |
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| Combine glaze ingredients and drizzle over warm cake. |
Note
Prep time includes overnight chilling.
Nutrition (for 1/9 of recipe):
Calories: 219, Total Fat 7g, Sat 3g, Poly 1g, Mono 2g, Cholesterol 11mg, Sodium 175mg, Potassium 43mg, Carb 39g, Fiber 2g, Sugar 8g, Protein 3g
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