An Ode to Oatmeal: Protein-Packed TVP Oats

Have you entered my Chobani giveaway?

I’ve recently gotten a few requests for my go-to oatmeal recipe. I may be a bit obsessed [read: eat them every single day] but I just can’t stop! And frankly I see nothing wrong with that. If it ain’t broke, don’t fix it, right? ūüėČ

Protein TVP Oats

Protein TVP Oats

Serves 1

Ingredients
– 2 egg whites
– 1/2 banana
– 1/2 cup almond milk + splash at the end
– 1/2 cup water
– 1/4 cup rolled oats
– 1/4 cup TVP* [If you don’t have TVP, just substitute another 1/4 cup of oats]
– Cinnamon. Lots of cinnamon!
– Your fave nut and/or seed butters [Optional.. but why wouldn’t you?!]
– Your fave granola [Optional.. see note above]

Directions
In a small pot, scramble your egg whites and put them off to the side. I add cinnamon to mine as they’re cooking, but you can just leave them plain.

Break up the banana into the pot and toss it with a sprinkle of cinnamon to coat. Add almond milk and water. Mash up the banana into the liquid until there are almost no chunks. Add the oats and TVP and bring to a light boil, then turn down to a simmer.

When the oats are almost finished cooking, add the egg whites back in with a splash of almond milk. This will make it creamier and help to incorporate the egg into the mix. When they’re done, top with 1 tbsp nut/seed butter [and another sprinkle of cinnamon!]

I can never decide which nut/seed butter to use so I typically split my tablespoon into 3 teaspoons of different ones.. it makes it that much more exciting ūüėČ I also throw a little granola on top for a some crunch! [Michele’s is the best!]

*You can purchase TVP from iHerb.com. Use discount code ZAF482 at checkout for up to $10 off your purchase!

Nutritional Information

Per serving, without optional toppings

254 Calories  /  4g Fat  /  31g Carbs  /  5g Fiber  /  11g Sugar  /  24g Protein

Food for Thought

What is your favorite breakfast? What’s your favorite way to dress up oatmeal?

Thursday Things {and a Giveaway!}

Happy 4th of July! I hope you’re enjoying a relaxing day off with family and friends. I’m already loving my day off and wanted to take the opportunity to post a quick update and share a delicious giveaway with you!

Quick pic from last year’s 4th of July celebrations.

  1. I “slept in” until 7 am. It was glorious. And I’m completely hopeless. I remember the days when I used to refuse to get out of bed before double digits.. I don’t know the last time I was in bed until 10!
  2. The best part about waking up so early is that I’m already finished with my workout and had a delicious breakfast of protein TVP oats and a cup of Zeke’s Coffee.
    Best Body Bootcamp HIIT Workout Protein TVP Oats Zekes Coffee Earth Balance Sunbutter
  3. My arms don’t want to move today. Best Body Bootcamp workouts have been killer this week and I’m loving it! Lifting heavy feels good.
  4. The Baltimore Business Journal is running a Social Madness competition. My bosses told us that if we made it to the championship, we’d have July 5th off. I’m officially off of work until Monday. YES! (Feel free to vote for Planit in the medium category ;))
  5. Looking forward to going to dinner tonight with friends and sitting outside by the harbor to watch the fireworks. They were last minute plans, but it’s definitely going to be a good time!
  6. I have a super delicious giveaway for you. It’s #nothingbutgood. Get it? ūüėČ My wonderful friends at Chobani are offering one of you a case of yogurt.. GET YOSELF SOME CHO!
    Chobani Case Nothing But Good

Enter my Chobani Rafflecopter Giveaway!

Food for Thought

How are you celebrating the 4th? Are you rocking your red, white, and blue?

Foodie Friday: Chipotle Lime Sweet Potato Tofu Burgers

My recent order from Relay Foods left me with a bunch of sweet potatoes [I’m not complaining!] so I was searching for different ways to prepare them. I found tons of sweet potato burger recipes on Pinterest, including this one from The Lean Green Bean, which I thoroughly enjoyed last week.

This totally inspired me to figure out another burger recipe. I’ve also been trying to cut back on grocery costs so I loved being able to stretch all of my ingredients in burgers. Not to mention, they’re so versatile!

Chipotle Lime Sweet Potato Tofu Burgers

Makes 8 burgers

Barr & Table Chipotle Lime Sweet Potato Tofu Burger

Ingredients
– 1 large sweet potato; steamed
– 1 12oz. container extra firm tofu; drained and pressed
– 1/2 cup quinoa; cooked
– 1/2 medium onion; chopped
– 2 stalks green onion; chopped
– 2 chipotles in adobo; chopped
– 2 cloves garlic; minced
– 1 lime; zested and juiced
– 2 tbsp coconut flour
– 1/2 tsp smoked paprika
– 1 tsp chili powder
– 1 tsp garlic powder
– 1/4 tsp cumin
– Salt & pepper to taste
McCormick Salt-Free Fiesta Citrus Seasoning [LOVE this stuff!]

Directions
Preheat oven to 400¬įF. Combine all ingredients in a large bowl and mash together until well combined. Form into 8 patties and place on a prepped baking sheet. Bake for 30-40 minutes, flipping halfway through.

Enjoy on a bun with lettuce, tomato, & onion or over a bunch of roasted vegetables. Always top with avocado or guacamole.. it practically completes the burger!

Additional Toppings
Garlic-Chipotle Love Sauce
5-Minute Chunky Guacamole

Nutritional Information
Per burger

117 Calories  /  3g Fat  /  16g Carbs  /  3g Fiber  /  5g Sugar  /  7g Protein

Sprint 2 the Table

Food for Thought

What is your favorite burger?

Minty Irish Powerballs

With St. Patrick’s Day right around the corner, I had to take advantage and make something green. And because my original powerballs were such a hit [read: gone in an instant], why not play with that recipe? These new “Irish” powerballs are fun and delicious.

Minty Irish Powerballs

Makes 15 balls

Barr & Table Minty Irish Powerballs Cashew Butter Perfect Fit Protein

Ingredients
– 1/3 cup homemade cashew butter [I chose cashew butter over other nut butters because of the lighter flavor, but any nut butter will work!]
– 1 tbsp coconut oil*
– 1/3 cup rolled oats
– 3 tbsp Perfect Fit Protein
– 1 tbsp ground flax*
– 1 tbsp chia seed*
– 1 tbsp hemp seed*
– 2 tbsp cacao nibs
– 1/4 cup unsweetened shredded coconut
– 1 tsp ground cinnamon
– 1/4 tsp vanilla extract
– 1/4 tsp mint extract [adjust according to taste]
– 30 drops green food coloring

*These ingredients can be found on iHerb.com. Use code ZAF482 to receive $5 off of your first order.

Directions
Scoop cashew butter and coconut oil into a medium bowl and microwave for 30 seconds. Add your green food coloring to this mixture and mix until fully incorporated. Add the rest of the ingredients and mix well until combined. Refrigerate the mix for 10-15 minutes until it hardens up a bit. This will make it easier to roll the balls.

After refrigerating, measure out 1 tbsp per ball and roll to shape. Store in an air tight container in the fridge or freezer and hide from everyone else in the house ūüėČ

Nutritional Information
Per 1 tbsp powerball

117 Calories  /  9g Fat  /  6g Carbs  /  2g Fiber  /  1g Sugar  /  4g Protein

Food for Thought

Do you celebrate St. Patrick’s Day? Do you have any favorite St. Patty’s Day foods?

Foodie Friday: Peanut Butter Wonderful Powerballs

Have you entered my Peanut Butter & Co. giveaway yet?

Unfortunately, these are not the kinds of powerballs that will win you money. They are, however, delicious and nutritious! And rather addicting..

I knew I was going to have to come up with some fun recipes with my Peanut Butter & Co. treats, so why not make something that packs a little extra protein punch?

Peanut Butter Wonderful Powerballs

Makes 11 balls

Peanut Butter Co White Chocolate Wonderful Powerballs Perfect Fit Protein Coconut Flax Chia Hemp Barr & Table

Ingredients
– 1/4 cup White Chocolate Wonderful peanut butter
– 1 tbsp coconut oil*
– 1/4 cup + 2 tbsp rolled oats
– 3 tbsp Perfect Fit Protein
– 1 tbsp ground flax*
– 1 tbsp chia seed*
– 1 tbsp hemp seed*
– 1/4 cup unsweetened shredded coconut; toasted
– 1 tsp ground cinnamon
– 1/4 tsp vanilla extract

Optional Mix-ins
– Dried fruit [raisins, cranberries, cherries, chopped apricots, etc.]
– Chocolate chips
– Peanut butter chips

*These ingredients can be found on iHerb.com. Use code ZAF482 to receive $5 off of your first order.

Directions
Scoop peanut butter and coconut oil into a medium bowl and microwave for 20 seconds. Add the rest of the ingredients and mix well until combined. Refrigerate the mix for 10-15 minutes until it hardens up a bit. This will make it easier to roll the balls.

After refrigerating, measure out 1 tbsp per ball and roll to shape. Store in an air tight container in the fridge or freezer until ready to snack devour.

Nutritional Information
Per 1 tbsp powerball, without any mix-ins

83 Calories  /  6g Fat  /  5g Carbs  /  1g Fiber  /  1g Sugar  /  4g Protein

Don’t forget to enter my giveaway so you can make these treats!

Food for Thought

What is your favorite way to eat peanut butter?

What I Ate Wednesday #25 – Healthy Holiday Recipes

Have you entered my Hail Merry Macaroon giveaway? Only 2 more days!

I can’t lie, my meals have been pretty less-than-interesting over the last week. I’m a creature of habit and when I do a lot of food prep on Sundays, I tend to eat a lot of the same meals during the week. But I’ve been having fun in the kitchen and am happy to be sharing a couple healthy Hannuka recipes just in time for the holiday!

Barr & Table Peas and Crayons What I Ate Wednesday WIAW Carrots N Cake Sweet Breakfast Scramble Peanut Butter Co Tone It Up Carrot Ginger Soup TIU Jamie Eason Turkey Meatloaf Muffin Sushi

[Breakfast]
Like I said, creature of habit. I’m still going strong in my Sweet Breakfast Scramble obsession!

[Lunch]
Tone It Up‘s Carrot & Pumpkin Soup and a Jamie Eason turkey meatloaf muffin. This was seriously the easiest lunch and so delicious. I didn’t mind having it almost everyday.. in fact, I enjoyed it!

[Dinner]
Sushi! It was a nice night for a date so we hit up a happy hour for a glass of wine (or beer) and some delicious sushi.¬† I didn’t snap pictures of the edamame and pork shumai but they were delicious, as always. Salmon and avocado wrapped in cucumber is also always a great choice, but my treat roll was the crab stick, cucumber, and avocado topped with more avocado, salmon, tuna, and a little eel sauce. SO yum! Nathan got pork yakisoba and it was equally as wonderful. If you’re in Baltimore and looking for good sushi, I highly recommend Naname Cafe!

[Snacks] not pictured
Apple, Madagascar Vanilla KIND Bar, and 1/2 of a blueberry ricotta muffin. I love having 1/2 muffin in the afternoon to help hold me over.. so tasty!

Onto the fun stuff!

I’m so glad we’re sharing healthy holiday recipes because I just tested a few for Hannuka!

Sweet Potato & Zucchini Latkes

Barr & Table Sweet Potato Zucchini Latkes Cinnamon Nutmeg Hannuka Chanukah

Makes 18 latkes

Ingredients
1/2 cup zucchini, shredded and drained
2 cups sweet potato, shredded
2 large egg whites
2 tbsp coconut flour* [I use Bob’s Red Mill, but you can sub other flour if you don’t have coconut!]
1 tbsp ground cinnamon
1/2 tsp ground nutmeg
2 tsp xylitol* + extra for sprinkling [You can sub regular sugar or other sugar substitutes]
1/2 tsp salt

Directions
Preheat your oven to 350¬įF and line a baking sheet with parchment paper. Mix all ingredients in a large bowl, shape into 18 equal balls, and flatten into pancakes. Bake about 1 hour, flipping half way through.

Remove from the oven and let cool on a cooling rack. Sprinkle with a little extra xylitol and cinnamon and enjoy!

Nutritional Stats
Per pancake without toppings

21 Calories  /  0g Fat  /  4g Carbs  /  1g Fiber  /  0g Sugar  /  1g Protein

Baked Sufganiyot

Baked Sufganiyot Hannuka Chanukah Jelly Donuts

Makes 12 minis

If you’re not familiar with sufganiyot, they are jelly-filled donuts that are a staple during Hannuka. But of course jelly-filled donuts are not exactly on the healthy treats list, so I wanted to create a more figure-friendly way to enjoy these tasty treats.

Ingredients
1/4 cup unbleached white flour
1/4 cup whole wheat flour
1 large egg white
1/4 cup xylitol* + extra for sprinkling [You can sub regular sugar or other sugar substitutes]
1/2 tsp baking powder
1/4 cup unsweetened applesauce
1/4 tsp vanilla extract
1/4 cup milk [I use Almond Breeze Unsweetened Vanilla Almond Milk]
4 tbsp your favorite jam [I used blackberry preserves]
~1/2 – 1 tbsp agave nectar*
~1 tbsp ground cinnamon

Directions
Preheat oven to 350¬įF and grease mini muffin pan. In a large bowl, mix all ingredients from flour through milk until just incorporated.

Fill each muffin tin with about 1/2 tbsp of mix to just cover the bottom. Place about 1 tsp of jam in the middle of each “donut” and then top with the rest of the mix. Bake for about 12 minutes, until a toothpick comes out clean (minus the jam!), turning half way through.

Remove from the oven and let cool about 5-10 minutes. Drizzle with agave nectar and sprinkle with cinnamon and xylitol. Enjoy guilt-free!

Nutritional Stats
Per mini “donut”

52 Calories  /  0g Fat  /  14g Carbs  /  1g Fiber  /  5g Sugar  /  1g Protein

*These ingredients can be found on iHerb.com. Use code ZAF482 to receive $5 off of your first order.

Food for Thought

What are some of your favorite holiday recipes? Do you go towards the healthy options or the unhealthy treats?

Foodie Friday: Banana Br√Ľl√©e Protein Pancake

A year and a half ago, I would head into work and eat a Fiber One bar at my desk. I called that breakfast.

And now? Oh man, breakfast is my favorite meal of the day! If I could eat protein pancakes and oatmeal all day, everyday, I would be the happiest of campers. So it really shouldn’t surprise you that I came up with yet another protein pancake to satisfy my cravings.

Banana Br√Ľl√©e Protein Pancake

Serves 1

Barr & Table Banana Brulee Protein Pancake Protein Plus Peanut Fluff

Ingredients
1 banana, divided
1/4 cup unsweetened applesauce
3 egg whites
2 tbsp Bob’s Red Mill Hot Cereal* [can be substituted with ground flax]
2 tbsp Perfect Fit Protein
1/2 tbsp chia seed
1 tsp ground cinnamon
1/4 tsp baking powder
1 packet stevia

Optional Toppings
Peanut fluff [2 tbsp peanut flour*, 1 packet stevia, & water to reach desired consistency]
Maple syrup
Berries
Chocolate chips

*These ingredients can be found on iHerb.com. Use code ZAF482 to receive $5 off of your first order.

Directions
Preheat oven to 350¬įF. Mash 1/2 banana with applesauce and egg whites. Add in the rest of the ingredients, except the other 1/2 banana & stevia, and mix until well incorporated.

Slice the other 1/2 of the banana. Pour batter into a greased, 8″ non-stick skillet or cake pan and press the banana slices into the top of the pancake. Place your pancake in the oven and bake for 15 minutes, or until set.

Once set, take the pancake out of the oven and sprinkle with stevia. If you have a kitchen torch, go ahead and torch the bananas, if not, place under the broiler for 3-5 minutes, until the bananas have caramelized.

Remove from the oven, top with your favorite toppings, and enjoy!

Nutritional Stats
Per pancake without toppings

304 Calories  /  4g Fat  /  49g Carbs  /  11g Fiber  /  21g Sugar  /  26g Protein

Food for Thought

What is your favorite meal of the day? Do you prefer sweet or savory breakfasts?

Foodie Friday: Dark Chocolate Cherry Protein Pancake

I’d like to introduce you to my new love.

I’m not sure what came over me, but one night as I was thinking about what to make for breakfast the next morning (what, don’t you think about your breakfast immediately after finishing dinner?) and it hit me; dark chocolate and cherries. Duh! Why hadn’t I done this before?!

I took a mental inventory of my pantry and the next morning, I made my dream a reality. And it’s so very dreamy.

Dark Chocolate Cherry Protein Pancake

Serves 1

Barr & Table Foodie Friday Hersheys Dark Chocolate Cherry Protein Pancake

Ingredients
3 egg whites
1/4 cup unsweetened applesauce
2 tbsp Bob’s Red Mill Hot Cereal [you can sub ground flax]
2 tbsp chocolate protein powder [I used PlantFusion]
2 packets stevia
1 tbsp dark chocolate cocoa powder [I used Hershey’s]
1/4 tsp baking soda
1 tbsp dried cherries [you can sub other dried fruits like raisins, goji berries, cranberries, etc]
1 tsp ground cinnamon

Optional Toppings
Banana slices
Peanut fluff [2 tbsp peanut flour, 1 packet stevia, & water to reach desired consistency]
Unsweetened shredded coconut
Sliced almonds
Dark chocolate chips
Dried fruit

Many of these ingredients can be found on iHerb.com. Use code ZAF482 to receive $5 off of your first order.

Directions
Heat a small 8″ pan over medium-low heat. Mix all of your ingredients together and grease your pan. Pour your batter in and let cook about 5-6 minutes on the first side, or until it is sturdy enough to flip. After flipping, finish cooking about 2 minutes on the other side.

Nutritional Stats
Per serving without toppings

245 Calories  /  5g Fat  /  29g Carbs  /  7g Fiber  /  11g Sugar  /  26g Protein

Food for Thought

What is your favorite protein pancake you’ve ever made? Do you go towards a sweeter preparation or a simple, plain pancake?