Friday, January 27, 2017

Low Carb, High Protein Cinnamon Rolls






Yes- you read the title right. These cinnamon rolls are a much healthier alternative to it's sugary sister.  It is higher on the fat side of things but if you are watching carbs or simply just wanting a way to satisfy your sweet tooth without completely derailing your entire day- look no further

If you prefer to watch the recipe in video form, here you go: https://www.youtube.com/watch?v=pcnPY3v-F_0


Ingredients (yields 14)
Dough:

  • 4 cups almond flour
  • 6 tbsp granulated erythritol (or any sugar subsitute)
  • 1 scoop vanilla whey protein. Here's the brand I use: https://bowmarfitness.com/product/protein-powder/
  • 4 tsp baking powder 
  • 2 tsp baking soda
  • 1/2 tsp salt 
  • 1/2 tsp xanthan gum
  • 4 large eggs, lightly beaten
  • 1/2 cup butter, melted (we use dairy free butter)

  • Filling:
  • 1 tbsp butter, melted (we use dairy free butter) mixed with cinnamon

  • Cream Cheese Protein Icing:
  • 1 container dairy free Tofutti 
  • 1 scoop vanilla protein powder



  • Instructions


    1. Preheat oven to 325F and grease a 9 x 13 with spray oil
    2. In a large bowl, whisk together almond flour, erythritol, whey protein, baking powder, baking soda, salt and xanthan gum
    3. Stir in eggs and butter until dough comes together. It will be quite sticky.
    4. Turn out dough onto a large piece of parchment, and then pat into a rough rectangle. 
    5. Top with another piece of parchment and roll out to about 10x8 inches. Peel off top piece of parchment paper.
    6. Brush dough with melted butter, then sprinkle with brown sugar substitute and cinnamon, going almost right to edges.
    7. Starting with the far, longer edge of your dough, gently lift away from the parchment and roll up tightly towards you. Pinch the seam to seal.
    8. Using a sharp knife, carefully cut into 8 equal portions. Place in prepared cake pan, just barely touching each other, and bake for 20 to 22 minutes, or until just golden brown. Remove and let cool 10 minutes.
    9. For the Frosting, whisk ingredients in a medium bowl and then pipe or spread onto warm rolls.



    Macros: Serves 14. Each serving has 173 calories, 14.7 fat, 3.6 carbs, and 7 protein

    Pre Workout Gummies

    I absolutely love gummies but they certainly aren't diet friendly... UNTIL NOW!


    If you would rather watch the recipe in video form, that's no problem: https://www.youtube.com/watch?v=1DGYhZuodRA


    I know a lot of people have requested the recipe in written form, and so here we are





    Ingredients:
    3 scoops pre workout, I used the cotton candy Pump Infusion from Natural Science Creation. You can order here (thankyou33 will get you 33% off): http://www.naturalsciencecreation.com/product/pump-infusion-hyperemia-catalyst/
    1 cup ice cold water
    21g (3 packets) total of unflavored gelatin
    1 box sugar free cherry jello (or any flavor you want to mix with your pre workout)


    Recipe:

    In a bowl, combine pre workout, jello, and gelatin. Mix together

    Add the powder to the ice cold water very SLOWLY. Stir.

    Allow to set up and get slushy

    Once slushy, microwave for 60 seconds

    Use a spoon or eye dropped to fill candy molds, store in freezer until ready to eat

    Enjoy!!!


    Serving sizes: If you use 3 scoops and yours yields 21, 7 gummies would equate to 1 serving

    Sunday, January 8, 2017

    Protein Mini Muffins





    Recipe:

    Ingredients (makes 24)
    4 scoops vanilla protein powder: https://bowmarfitness.com/product/protein-powder/3 TBSP coconut flour
    3 TBSP coconut oil
    2 Egg whites (6 TBSP)
    Splash of vanilla extract
    Dash of baking powder

    In a bowl, combine protein powder, coconut flour, coconut oil, and vanilla extract. Add enough water to make a doughy consistency. Add egg whites and baking powder.

    Pour into a sprayed mini muffin tin. Cook for 7 minutes at 350. Top with sprinkles if you want before you bake!