Pumpkin Protein Bars
Ingredients:
§ ½ C Truvia, Stevia or Xylitol
§ 1 – 3.5 oz. jar baby food applesauce
§ 2 tsp. ground cinnamon
§ 1 ½ tsp. ground ginger
§ ½ tsp. ground clove
§ 1 tsp. baking powder
§ 1 tsp. baking soda
§ ½ tsp. salt
§ 2 tsp. vanilla extract
§ 4 large egg whites
§ 1 - 15 oz. can of raw pumpkin
§ 2 C oat flour
§ 2 scoops vanilla whey protein
§ ½ cup almond milk (unsweetened)
§ ½ C chopped walnuts (optional)
Directions:
1. Preheat the oven to 350.
2. Spray a 9 X 13 Pyrex dish with non-stick spray.
3. Combine first 11 ingredients and mix well.
4. Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
5. Makes 24 squares.
Nutrition Facts:
Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein
Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein
Arugula Chicken Burgers
(Makes 4 Servings)
Ingredients
¾ lb chicken breasts, ground
2 roma tomatoes, chopped
¼ c red onion, chopped
½ tsp coarse ground black pepper
½ tsp garlic powder
¼ tsp sea salt
¼ c quick cooking oats
1 cup of arugula
1 small avocado, sliced
(Makes 4 Servings)
Ingredients
¾ lb chicken breasts, ground
2 roma tomatoes, chopped
¼ c red onion, chopped
½ tsp coarse ground black pepper
½ tsp garlic powder
¼ tsp sea salt
¼ c quick cooking oats
1 cup of arugula
1 small avocado, sliced
1. Mix ground chicken, tomatoes, red onion, black pepper, garlic powder, sea salt and quick cooking oats in a medium-size bowl. Form into 4 equal size patties.
2. In a skillet or a grill, cook chicken burgers thoroughly, turning to ensure they are cooked throughout. Cook for approximately 12-15 minutes.
Turkey Meatloaf Muffins
Ingredients:2 lbs ground turkey (You want ground turkey breast)
3 egg whites
1 cup of quick cooking oats
1/2 tsp ground cumin
1/2 tsp dried thyme
2 tsp dry yellow mustard
2 tsp black pepper
2 tsp chipotle pepper spice or Chili powder (I could only find this at Whole Foods)
2 tbsp garlic powder (or 2 cloves, minced)
2 celery stalks, finely chopped (approx 1 cup)
1 small onion, finely chopped (approx 1 cup)
Directions:
1. Preheat oven to 375 degrees.
2. Line baking sheet with foil or spray a 12-muffin tin pan
3. Mix all the ingredients together in a large bowl.
4. Roll the mixture into balls & place on your baking sheet or in your muffin tin.
5. Bake for 40 minutes (This may vary depending on your oven. I would suggest using a meat thermometer to ensure your meat is fully cooked).
Makes 12 muffins
Serving size:
Men: 4 muffins
Women: 2 muffins
Gluten Free Version: Use Gluten-Free Quick Cooking Oats as an alternative
Macros
Calories: 80
Fat: 2g
Carbs: 4g
Protein: 11g
