Pumpkin Peanut Butter Protein Cookies

Winter may be around the corner, but I'm trying to hang on to fall for as long as a can! In my opinion, the combination of pumpkin, cinnamon, and peanut butter makes for the ultimate taste of fall. Most pumpkin-flavored treats are unhealthy and calorie-rich, but this healthy recipe allows you to enjoy your "all pumpkin everything" diet without the guilt. Made with whey protein powder, these pumpkin peanut butter cookies are great for a quick breakfast or afternoon snack.

Ingredients:
-1.5 scoops peanut butter whey protein powder (or vanilla) -- I used Cellucor Peanut Butter Marshmallow
-1/3 cup baking stevia, coconut sugar, or other granulated sweetener (I used a combo of both)
-1/2 teaspoon baking soda
-1/2 tablespoon pumpkin spice
-1 teaspoon cinnamon
-pinch of Himalayan pink salt
-2/3 cup pumpkin puree
-1/2 cup peanut butter or almond butter
-1 egg, beaten
-1 teaspoon vanilla extract
-1/2 cup dark chocolate chips (optional but highly recommended!)

Directions:
Pre-heat oven to 350F and line two baking sheets with parchment paper. In a medium-sized bowl, mix all dry ingredients except for the chocolate chips. In a separate bowl, mix all wet ingredients until smooth. Add half the dry ingredients to the wet and mix until combined, and then mix in the rest of the dry ingredients. Fold in the chocolate chips. Scoop the batter using a cookie scoop or drop using a tablespoon onto the baking sheets. Bake for 14-16 minutes. Let cool and enjoy! The recipe should make about 18 cookies.

Hash Brown Waffles

Hi all!

It's been a while since I've posted anything! Lately I've been keeping my food simple. I haven't been able to create many new recipes, mainly because I am consumed with grad school and 2 jobs. I'm going to try my best to keep posting things on a regular basis because I still want continue to share my recipes and show everyone that it is possible to make healthy, delicious food.

On that note, tonight I wanted to have some potatoes with my dinner, but I wasn't feeling the traditional mashed or roasted potatoes that I usually make. I was craving breakfast food (per usual) and decided to make some hash browns. I've made hash browns before, but I remember hearing someone talk about how they've made them in their waffle maker before and I decided to give it a go. Who knew, hash browns in a waffle maker! It's literally the easiest thing ever, and even better it's like a waffle... and I love waffles. These crunchy, fat-free hash-browns went perfectly with my breakfast-themed dinner, and took less than 20 minutes to make.

Ingredients:
-1 medium potato (I used a red potato, any kind works)
-garlic powder, pepper, Himalayan pink salt, and/or other spices, to taste

Instructions:
Wash and shred the potato (I used my food processor). Place the shredded potatoes in a towel or paper towel and squeeze the water out. Then, put them in a bowl and mix in any spices you'd like. Pre-heat your waffle maker, then spray with non-stick cooking spray. Layer the potatoes on the waffle iron so they are about 1/4-1/2 inch thick, and then close the lid. Let them cook for about 10-15 minutes.

Homemade Fig Newtons

Fig newtons were a childhood favorite of mine, and to this day they are still a go-to snack for people of all ages. They're thought of as being a healthier cookie because they're made with "real fruit" and "whole grains." I took a look at the ingredients label (found here) and I wasn't surprised to see a long list of ingredients including high fructose corn syrup, partially hydrogenated cottonseed oil, and sodium benzoate (a potentially harmful preservative)... just to name a few.

These fig newtons still taste like the sweet, soft cookies that I once knew as a child, but they contain healthy ingredients that you can feel good about putting into your body. They are also allergen-friendly, and I have included some substitutions to make them vegan or grain-free.


Ingredients

Dough:
1 cup almond flour
1/2 cup oat or spelt flour*
3 T coconut oil, melted
1/2 T vanilla extract
1 T honey (or agave if vegan)
1/4 cup baking stevia or granulated sweetener of choice
1 tsp cinnamon

Filling:
2/3 cup dried black mission figs, stems cut off
3 T unsweetened applesauce

*Note: To make grain-free, substitute oat/spelt flour for more almond flour

Directions:
Preheat oven to 350F. For the dough, combine dry ingredients in a medium-sized mixing bowl. Then add wet ingredients and mix well. If the dough seems a little dry, you can add a splash of almond milk or a little more coconut oil. Put in the fridge while you're making the filling. For the filling, combine the figs and applesauce in a food processor and process until smooth. Take the dough out of the fridge and roll out between two pieces of parchment paper. Try to roll it into a rectangle shape, about 1/4" thick. Spread the filling on one half of the dough. Then use the parchment paper to fold the dough over lengthwise so that the half without the filling covers the half with the filling. Pinch the edges of the dough together if needed. Place the dough onto a baking sheet lined with parchment paper. Bake for 25 minutes or until the edges begin to brown. Let cool, then cut into squares. Store in a tightly sealed container in the fridge.

Raw Mango Coconut Bites

When the weather gets warmer, I'm always craving a cold treat to cool off. I love making smoothies or anything that has fruit because in my opinion, there's nothing more refreshing than that! I went to Trader Joe's the other day and stocked up on a bunch of frozen fruit, which called for some experimenting. I was a little skeptical about trying a mango and coconut combination, but it turns out they actually go so well together. With only a few natural ingredients and no added-sugar, these mango coconut bites are the perfect healthy and refreshing summer snack.

Ingredients

Coconut Crust:

-1/2 cup almond flour

-1/4 cup unsweetened shredded coconut

-7-8 pitted Medjool dates

-1 tbsp coconut oil

-1/4 tsp cinnamon

Mango Layer:
-2 cups frozen mango cubes, slightly thawed (or fresh mango)

-2 tbsp coconut oil

-1 tsp vanilla extract

-1/4 cup unsweetened almond milk

-optional topping: unsweetened shredded coconut

Directions: Combine all ingredients for the crust in a food processor and blend until a slightly sticky dough forms. Press the dough into the cups of a muffin pan, about 1/4 of the way up (mine evenly distributed into 9 cups). Put that in the fridge while you make the mango layer. Combine all of the ingredients for this layer into the food processor and blend until a smooth mixture forms. Take the muffin pan out of the fridge and distribute the mango mixture among each muffin cup, smoothing the top with your finger or a spoon. Top with a little bit of shredded coconut if desired, and put in the freezer until firm. I like to let them thaw on the counter for a few minutes before I eat them.

Noodleless Zucchini and Eggplant Lasagna with Spinach Tofu "Ricotta"

A typical slice (aka huge slice because let's be honest, who can eat just a small one) of homemade lasagna can be upwards of 500 or 600 calories, sometimes more. Using eggplant and zucchini instead of noodles allows you the freedom of having a big slice...and even seconds. As much as I love pasta, using eggplant and zucchini is not only packs this lasagna with nutrients, but I think it gives it a great taste and texture. Instead of ricotta cheese, I used a mixture of tofu and spinach to create a ricotta-like texture. This is a good option for those who are vegan or can't eat cheese. You can't even taste a difference, although I personally liked it even better because I'm not a huge fan of ricotta!

Ingredients:
-1 medium eggplant

-1 medium zucchini

-salt for eggplant

-spinach (fresh or frozen, but if it's frozen make sure it's thawed/drained)

-1 package firm tofu

-3 cloves garlic

-2 tsp oregano

-1 tsp basil

-1 tbsp nutritional yeast (optional)

-3/4 cup tomato sauce (may need more or less...I don't like a lot of sauce)

-parmesan cheese (optional or use soy if vegan)

Directions:
Peel the eggplant and cut lengthwise into thin strips, around 1/4 inch wide. Sprinkle the salt on the slices and place in a colander to drain (this makes the eggplant less bitter). In the mean time, preheat the oven to 375 F. Slice the zucchini lengthwise into thin strips and steam in the microwave with 2-3 tbsp water for 3-4 minutes. Pat dry with a paper towel and put aside. After the 20 minutes of draining the eggplant, rinse each slice and pat dry with a paper towel. On a skillet coated with non-stick spray, cook the eggplant until it is lightly browned and soft, flipping it once. Put this aside. Next, place the tofu, spinach (I didn't measure this I just grabbed a handful), garlic, oregano, basil, and nutritional yeast into a food processor and blend until smooth. Spray a 8 x 8 pan with non-stick cooking spray and spread a thin layer of sauce on the bottom. Place a layer of eggplant over the sauce, followed by half of the tofu "ricotta." Place another layer of either eggplant or zucchini on top of this, and then the rest of the tofu mixture on top of this. Top with the final layer, either eggplant or zucchini--whatever wasn't used for the middle layer). Spread the remaining sauce on top. Bake for 20 minutes covered with foil, then uncover, sprinkling parmesan cheese if desired, and bake for another 10-20 minutes or until browned and bubbly. 

No-Bake Maple Streusel Bites

I'm still on a no-bake food kick. As much as I love baking, it's a lot quicker to throw your ingredients in a food processor and then just put it in the fridge. Most of the no-bake recipes I've been making are already portioned out by either using a muffin tin or by making them into ball shapes. It makes it easier for a snack on-the-go or a quick dessert. You could also make this recipe into a cake or pie by using a baking pan instead. No matter what shape you make it into it'll taste delicious!

Ingredients:
1 cup cashew meal*
1 cup almond meal*
1/2 cup rolled oats (use gluten-free if needed)
1/4 cup coconut flour
9-10 pitted dates
1/4 tsp cinnamon
1/8 tsp sea salt
1 tsp vanilla extract
1 tbs honey or agave
3 tbs + 1 tbs maple syrup, divided (I used sugar-free)
1 tbs baking stevia or granulated sugar substitute of choice

*This can be made by chopping cashews and almonds in a food processor until they become like a flour.

Directions:
Combine cashew meal, almond meal, rolled oats, cinnamon, and sea salt in a food processor and pulse until the oats are ground up. Take about 2/3 cup of this mixture and put in a small bowl. Set it aside-- this will be for the streusel. Then add the coconut flour to the food processor and pulse until combined. Add the dates a few at a time, pulsing every time you add some. Make sure they are completely chopped up. Add the vanilla, honey, and 3 tbs of maple syrup, and pulse until a batter forms. Evenly distribute the batter in the cups of a muffin tin and press down using your fingers. Then add the extra 1 tbs of maple syrup and the baking stevia into the small bowl that was set aside and mix with a fork to make the streusel. Distribute evenly over the batter and press it down. Keep stored in the fridge.

Don't Fear Fat! And a Peanut Flour Cookie Recipe

Peanut butter gets a bad reputation because it is a high-fat, calorie-dense food. Many people, including dieters and those with active lifestyles, fear eating it, but fat is actually important to incorporate into our diet everyday. Not just any type of fat should be eaten, though. There is a difference between "good" fats and "bad" fats. Hydrogenated oils, or trans fats, are commonly found in packaged, processed, and fried foods. Trans fats raise LDL, or "bad" cholesterol, and lower HDL, or "good" cholesterol, and may increase the risk of certain health conditions such as type 2 diabetes. These are fats that should not be a part of our diet. Saturated fats are found in meat, dairy, and some vegetable oils. Saturated fats should be limited in our diet, as excessive amounts raise LDL cholesterol and can increase the risk of cardiovascular disease. Polyunsaturated fats include the essential omega-6 fatty acids and omega-3 fatty acids, which must be obtained from our diet because our body can't produce them. Omega-3 fatty acids are anti-inflammatory and may help in the prevention and treatment of many diseases. Omega-6 fatty acids are commonly used in processed foods and although they are essential in our diet, they are over-consumed. The common Western diet is high in omega-6 fatty acids and low in omega-3 fatty acids, which can promote inflammation and increase the risk of various chronic diseases. Finally, there are monounsaturated fats. Research suggests monounsaturated fats may have a positive impact on cholesterol levels, blood pressure, and inflammation. Good sources of monounsaturated and polyunsaturated fats include nuts, nut butters, fatty fish, seafood, and cooking oils (such as olive oil).

So back to the consumption of peanut butter. Peanut butter is a good source of monounsaturated fats and polyunsaturated fats. It is also a good source of fiber, which along with its fat content will help you feel fuller longer. It provides a variety of vitamins, minerals, and antioxidants as well. And it tastes amazing (some may beg to differ...and if so we can't be friends). So should you go and eat a whole jar of peanut butter in one sitting? I wish! (Did I mention it's one of my favorite foods...). It's important to be aware of your portion sizes when it comes to healthy fats, because as I said before, they are calorie-dense. They provide 9 calories per gram, versus protein and carbohydrates which provide 4 calories per gram. Also be careful about the peanut butter that you choose to eat. Common brands like Jif and Skippy contain hydrogenated vegetable oils, added sugar, and salt. Go for natural peanut butter--the less ingredients the better. They're more expensive, but worth it. If you're aware of these things, then peanut butter can most certainly be a part of your everyday diet.

Due to the fear of peanut butter and its fat/calorie content, powdered peanut butter has become quite popular. A brand that's found in stores is PB2. Powdered peanut butter, or peanut flour, is made by grinding roasted peanuts and pressing out the oil so it is lower in fat. Many people mix it with water to make it a peanut butter replacement. I bought Protein Plus Peanut Flour (no added sugar and salt like PB2 has) originally to do this to help me limit my peanut butter intake, since it's so hard to limit myself! But it just isn't the same. So instead, I use it for baking. Don't get me wrong, I love making peanut butter cookies with regular peanut butter, but it's good to have a lower fat, lower calorie option too. So yes, after all my rambling about how you should be eating healthy fats, I'm giving you a recipe for cookies that use peanut flour instead of peanut butter (I have so much of it that I had to put it to use). They still have a soft, moist texture and a delicious peanut butter taste. I have a ton of other recipes that use real peanut butter, so feel free to head over to those if I inspired you incorporate more fats into your diet! Or, you can always do what I did and put a little bit of real peanut butter on top when you eat these cookies. Why not? Peanut butter on alllll things.

Ingredients:
-1 1/4 cup peanut flour

-1/2 cup almond flour (can sub oat flour)

-1/2-1 cup baking stevia, depending on how sweet you like your cookies

-2/3 cup almond milk

-2 tsp coconut oil

-2 eggs

-2 tsp baking powder

-1 tsp vanilla extract

-cinnamon

-pinch of sea salt

-1/2 cup of peanut butter chips (I used these, from Trader Joe's-- so good!), chocolate chips, chopped nuts, etc.

Directions: Preheat oven to 350 and coat 2 baking sheets with non-stick spray. Mix dry ingredients in one bowl, and wet in another. Pour wet into dry and mix well. Spoon the mixture (don't use your hands the batter is sticky!) onto the baking sheets, about 1 inch big. Press down on each with a wet fork. Bake for 8-10 minutes. 

Not the prettiest cookies, but they're delicious!