Refreshing Shake

So who’s ready for the first protein shake recipe of the year????

I’ve made shakes since the new year but, wow, was this one blog worthy! So much so, that I dropped everything I was doing to write this up!

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Outside the original Starbucks! Best Caramel Macchiato ever!

I was watching Unique Sweets, last night, and they highlighted a cheesecake business, The Confectional, located in Pike Market! I love Pike Market! I spent a week in Seattle a few years ago with Phi Theta Kappa at my first International Convention! Every morning, I walked down to the Market to get fresh produce.

Anyway, they mentioned this lemon white chocolate cheesecake and the gears started to turn… Dang, that sounds good…

Lemon White Chocolate CheesecakeWP_007575

  • Zest of 1 lemon
  • Juice of 1 lemon
  • 1 Tbsp cheesecake pudding mix, sugar free, fat free
  • 1 1/2 Tbsp sugar free white chocolate syrup
  • 1 scoop protein powder (I used cookies n’ cream)
  • Ice
  • Water
  • 1/4 tsp xanthum gum (optional)

Blend everything and enjoy! Top with a sprinkling of cinnamon, if desired.

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I topped mine with some cinnamon and Fiber One bran cereal to complete that cheesecake feel! I loved it! It was refreshing and unbelievably fragrant!

I started thinking about the many ways you could make this using any combination of the following:

  • lemon pudding mix, sugar free, fat free
  • white chocolate pudding mix, sugar free fat free
  • lemon syrup, sugar free

Let me know how yours turn out!

 

Fun With Fiber

I have been having way too fun with fiber! It began a few weeks ago with making some bran muffins. Then, this beautiful pear from my Harry and David package was staring at me and I decided to make Pear Spice Muffins! Fan-Tastic!

Pear Spice Bran MuffinsWP_005155

makes 8

  • 1 (7oz) box Hodgson Mills Bran Muffin Mix
  • 1 large very ripe pear
  • 1/2 cup flax milk
  • 3/4 Tbsp light buttery spread
  • 1/4 cup liquid egg substitute
  • 1 tsp vanilla extract
  • 1/2 tsp pumpkin pie spice

Preheat oven to 350F. Chop the pear into bite-size pieces. Combine all ingredients and half the chopped pear. Once thoroughly mixed, fold in the remaining pear and divided amongst 8 cupcake tins, lined with cupcake paper. Bake for 15 minutes and enjoy!

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Nutrition: per muffin (1/8 recipe)

Calories: 128, Fat: 1.6g, Sat. Fat: 0.1g, Cholesterol: 0mg, Sodium: 178mg, Carbs: 26.2g, Fiber: 3.4g, Sugar: 8.2g, Protein: 3.9g

Dad and I adored the end result! He kept taking them to work for an on-the-go breakfast. I warmed one up at work and spread a little PB on top and the spread melted and it was fantastic!

??????????????Last night, after making two batches on Blueberry scones, I really went into baking mode! I zested 1 lemon, with the zester dad got me for Christmas, and combined it with powdered sugar, and enough warm milk to make a glaze. Wow! Genius! I love lemon and blueberry!

A few days ago, I began to make my own crackers… yes…. crackers… and dad? He loved them! “I need to put these away before I eat the whole bag!” he said.

The first time I made these, I used ground flax. This last batch, I used milled bran.

Fiberful Crackers

make 48 per batch

  • 1 cup ground flax (meal)
  • OR
  • ¾ cup plus 2 Tbsp milled bran
  • 1/3 cup reduced fat grated Parm
  • 1/3 cup reduced fat grated Parm
  • ½ tsp basil
  • ½ tsp basil
  • 1 ½ tsp granulated garlic
  • 1 ½ tsp
  • Pinch of salt
  • Pinch salt
  • ½ cup water
  • ¾ cup water
  • 2 Tbsp flour of choice

Preheat over to 350 F. Mix all ingredients together and spread into a thin rectangle on a parchment paper-lined baking sheet. Bake for 5 minutes. Remove from the oven and slide a sharp knife over the sheet of fiber to cut 8 strips across and 6 horizontally (Sorry, guys, I’m pretty bad at dimensions). Return to the oven for an additional 5 minutes. Remove from the oven. By this time, the squares are formed enough to be broken. Break up the sheet into 48 separate crackers and return to the oven for a final crisp (5-8 minutes)!

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I’m seriously hooked! They go with everything! Salsa, peanut butter (of course), fresh fruit… I even crisped these up more and broke them into my salad as croutons!

Well, being on this bran kick, and in quite a baking mood, I went with the flow and after 2 batches on scones and a batch of crackers, I made another batch of bran muffins. This time with apples (and apple butter)!

Double the Apple Bran MuffinsWP_005254

makes 8

  • 1 (7oz) box Hodgson Mills Bran Muffin Mix
  • 1/2 cup apples, skin on, finely chopped
  • 1 Tbsp apple butter
  • 1/2 cup flax milk
  • 1/4 cup liquid egg substitute
  • 1 tsp vanilla extract
  • 1 packet Splenda
  • 1 tsp apple pie spice
  • 1 Tbsp reduced sugar Craisins, chopped

Preheat over to 350 F. Combine all ingredients! Divide amongst 8 cupcake tins, lined with cupcake wrappers. Bake for 15 minutes. Dig in!

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Nutrition: per muffin (1/8 recipe)

Calories: 118, Fat: 0.9g, Sat. Fat: 0g, Cholesterol: 0mg, Sodium: 169mg, Carbs: 24.8g, Fiber: 2.1g, Sugars: 7.9g, Protein: 3.8g

Can you guy what dad’s breakfast was, this morning?

Fiber is freakishly filling, fun, fiberful, fit, and makes you feel fabulous!

Talk about a recipe overload!

PS. The muffins freeze really well!