Macro-Friendly Black Bean Brownies

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Happy Easter and long weekend! I had some extra time to bake this weekend, so I made some black bean brownies with my new kitchen aid mixer as well as the banana chocolate chip protein bars featured in my Baking with Protein post.

This is yet another recipe from Amanda Bucci – her original recipe is found on her YouTube channel here. In her recipe, she uses stevia to sweeten the batter, but I used honey instead. Originally I made them with only 3/4 tbsp of honey, but this makes them NOT that sweet at all – if you want them to take more brownie-sque and sweeter, definitely use more the honey!

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Ingredients

  • 300g black beans
  • 15g PEScience Select Protein – Peanut Butter Cup flavoured
  • 125g egg whites
  • 2 eggs
  • 30g unsweeted almond milk
  • 100g pumpkin puree
  • 30g Cocoa Powder
  • 25g coconut flour
  • 40g oat flour (grind up 40g of quick oats)
  • 2 tbsp Chocolate Chip BuffBake
  • 1 tsp vanilla extract
  • 1 tbsp honey
  • 1 dash salt
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 10g chocolate chips (optional)
  • 10g peanut butter chips (optional)

Directions

  1. Throw all ingredients except for baking powder and baking soda into a food processor and process all of it!
  2. Mix in baking powder and baking soda by hand.
  3. Pour into a buttered pan or muffin tin. Top with chocolate and peanut butter chips if you want!
  4. Bake at 350 for 25 minutes.
  5. Cool on a cooling rack.

Macros: 110 calories: 12.9g carbs, 4.3g fat, 6.4g protein for each brownies. Recipe makes 12 brownies!

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Baking with Protein

It’s been 3 weeks since I’ve posted anything, but it’s been really crazy with lots of things to do out of town, a mini trip to Montreal, and errands to run. Regardless, here are three different recipes I’ve tried over the past few weeks all which include protein powder! At the moment I’ve been baking with Isonatural’s Allmax unflavoured protein, and PEScience’s Select Peanut Butter Cup protein.

Photo heavy post ahead!


Peanut Butter Banana Chocolate Protein Bars

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These turned out pretty good! I only wish that I had mini chocolate chips and peanut butter chips to add into the batter before baking! This was a mix of several different recipes, and I’m pretty happy with the final result. My apologies for only having a phone photo!

Ingredients:

  • 4 bananas
  • 1 tsp cinnamon
  • 1 scoop PEScience Peanut Butter protein
  • 2 tbsp Chia seeds
  • 1 tsp vanilla
  • 1 cup oats
  • 1/2 cup peanut butter

Directions:

  1. Mash all bananas.
  2. Add in all other ingredients and mix well.
  3. Spread the mixture evenly on a cookie tray.
  4. Bake at 250 degrees for 15 minutes.
  5. Let cool, and then cut into 12 pieces.

Macros: 103 calories: 12 carbs, 4 fat, 6 protein per bar.


Low Carb Lemon-Poppy Seed Muffins

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I followed a recipe from Amy’s Healthy Baking with a few tweaks to the amount of lemon and the protein powder used. Unfortunately, the muffins turned out much, much tinier than I expected, and I’m not sure why other than the fact that it may have been the Greek yogurt I used – I used 2% because I didn’t have any non-fat. I’ll be trying this recipe again with proper Greek yogurt sometime if I get the chance, hopefully with better results.

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Ingredients:

  • 56g coconut flour (1/2 cup + 2 tbsp)
  • 1 tsp xanthan gum (3g)
  • 3/4 tsp baking powder (2g)
  • 3/4 tsp baking soda (2g)
  • 1 tbsp poppy seeds (8g)
  • 2 tbsp lemon zest (10g)
  • 1 tbsp coconut oil (14g)
  • 1 egg, room temperature
  • 2 tsp vanilla extract (10ml)
  • 1/4 cup plain Greek yogurt (60g)
  • 1/4 cup honey (60ml)
  • 4 tbsp lemon juice (30ml)
  • 1/4 cup honey (60ml)
  • 1/2 unsweetened almond milk
  • 2 scoops Isonatural Allmax unflavoured protein

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Directions:

  1. Whisk together coconut flour, xanthan gum, baking powder, baking soda, salt, poppy seeds, and lemon zest.
  2. In a separate bowl, whisk together the coconut oil, egg, and vanilla. Stir in the Greek yogurt until no lumps remain.
  3. Stir in honey, lemon juice, and almond milk.
  4. Mix in protein powder.
  5. Add the coconut flour mixture, and stir until fully mixed. Let the batter rest for 10 minutes.
  6. Pour batter into lined muffin tins.
  7. Bake at 350 degrees for 25 minutes, or until a toothpick comes out clean.
  8. Cook in the pan for 5 minutes, before removing them and letting them completely cool.

Macros: 84 calories: 7 carbs, 4 fat, 7 protein per muffin

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Protein Cookie Dough (recipe by Amanda Bucci!)

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This is Amanada Bucci‘s recipe, one of my favourite Instagram fitness girls. The only thing I changed was adding in the chocolate chips and peanut butter chips!

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Ingredients:

  • 1 scoop PEScience Select Peanut Butter Cup protein (30g)
  • 14g coconut flour
  • 12g powdered peanut butter (I used Hoosier Hill Farm)
  • 10g chocolate chips
  • 10g peanut butter chips
  • 30g pumpkin puree
  • 30g almond milk

Directions:

  1. Mix protein, coconut flour, powdered peanut butter, chocolate chips, and peanut butter chips.
  2. Mix pumpkin puree and almond milk.
  3. Add wet mixture into dry ingredients and mix well.
  4. Split mixture into 4 parts, roll into balls. Refrigerate overnight, and enjoy.

Macros: 89 calories: 7 carbs, 3 fat, 8 protein.

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I have been thinking about this blog the last three weeks, so don’t worry, my chia seed yogurt parfait recipe, applesauce cupcakes, and mini strawberry pies coming up!

A Weeks Worth of Meal Prep

For whatever reason, February 6th was a crazy productive day for meal preparation and cleaning. In between all of that, I managed to also work on some freelance projects, and made really really good headway on them. If only all Saturdays were like this!

I started off the morning with PEScience waffles. Amanda Bucci’s recipe is super, super easy. Now that I’ve made 3 batches, I think I’m going to cut the baking powder by half just because it always makes a little bit too much for 1 perfect waffle and squishes out the side of the iron.

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Recipe
1 scoop PEScience protein powder (mine is Peanut Butter Chocolate cup)
1 egg
1 tsp baking powder
water

Mix protein powder and baking powder together. Add egg and mix. Add small amounts of water until it’s batter consistency. Pour it into an iron, and enjoy! 🙂 I topped it off with strawberries and some snickerdoodle BuffBake, yummmm.

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After eating, I headed out to Walmart to grab some things to organize my kitchen! As you can see, the two tubs of protein powder and boxes of cookies and things were taking up a lot of space on my counter and I really wanted to clean it up especially with the added waffle iron.

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I picked up another set of Anchor stainless steel containers to match the original set I got, as well as a small rack. I really like the locking mechanism of the Anchor containers, and the fact that they (seem) to be air tight. After transferring protein over and reorganizing a bunch of things, my counter looked a lot, a lot better.

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I didn’t take photos, but I also actually reorganized my entire pantry. When I first set up everything, I tried to organize it based on which shelves were most accessible. Well, turns out what I thought would be super accessible weren’t, and so I ended up moving a lot of items around, cleaning out my fridge completely, and so now the kitchen is much more convenient to move around and work in.

Which of course, was really important because I wanted to tackle a week’s worth of meal prep tonight. I had a few ideas of what I wanted to make and started organizing my thoughts and meals. I broke them down further into what I would need exactly (for example, 3 boiled eggs, ~200g of cooked chicken, etc.), and then I got to it. While prepping for the week, I also was cooking dinner which included roasted chicken, sweet potato, and kale (super bro-food kind of night!).

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Surprisingly, it didn’t actually take that long. During the week I’ll still have to pack my ryvita crackers every night as I didn’t want them to get soggy over the course of a week with the peanut butter and jam. However, I’m super, super pleased with how everything turned out. Whenever I see meal prep nights, people eat the same thing every day for a week, which I absolutely hate doing, and so here is my daily-changing meal preparation for a whole week!

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From top left to right, we have the usual egg white, bagel, and cheese box. Spaghetti with meatballs and carrots/peas (I swear they’re there, I just added a whole bunch of mushrooms on top). Next to that is leftover sweet potato, chicken, and more carrots/peas. Two mornings I’ll have chia seed yogurt parfaits (YUM!), as well as a morning of MyOatmeal oatmeal (bottom left), and a breakfast box with no apples 😦 (bottom right). Finally in the middle there are two beautiful chicken, red beets, avocado, tomato, and egg salads.

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Everything has been carefully measured, weighed out, and macro’d into MyFitnessPal so this upcoming week should be a breeze to calculate macros as I only have to plan for dinner!

Would I do it again? Definitely! It was a lot easy to figure it out once I had it planned out, and cooking all of the food all at once wasn’t bad either. The worse part was doing all of the dishes at the end.

Until next time!
-Winona

The Last IIFYM Post: Part 3

I promised that I would do an IIFYM post on a day where I knew I was going out, and finally managed to remember to take photos and keep blogging in mind. 🙂 So here’s a final full day of eating, with sushi at the end of the day!

Previous posts:
What is IIFYM?
IIFYM – A Full Day of Eating

To plan macros for a day going out, I’ll input the food I know I’m going to eat out first. In this case, I wanted to eat a rainbow roll, seaweed salad, and 3 pieces of tuna sashimi.

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Once that’s inputted, that allows me to plan the rest of the day around those macros. On the weekends, I tend to sleep in and have a huge brunch instead, so first on the docket in the morning (okay, so it was more like 11:30am, but that’s still the morning!) was french toast with Buff Butter, cheese, and a slice of bacon.

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BuffBake, for those who don’t know, is a nut butter spread that includes protein, chia, and flax. The macros are great, if you look at the picture above, 1 tablespoon of BuffButter is 4g carbs, 7g fat, and 6g protein! Since I had such a huge breakfast (my breakfasts are usually closer to 300-400 calories), that’s going to tie me over for a while.

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The current end of day totals. 400 calories is actually a typical meal for myself, so if I wanted, I could have a meal in the middle of the day… but I really wanted to eat some apple pie for dessert after the sushi restaurant, so once I also threw that into my calculations it left just under 300 calories.

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I also knew that I was planning on heading to a coffee shop with friends, so I added in a Chai Latte, and the end of the day looked like this:

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Good for protein, but fat was pretty far off. So I decided to add 15g of cheese, and a quarter of a tablespoon of peanut butter for a snack before dinner. This brings me over the total calories, and gives me more protein than necessary, but brings my fat closer to a level I want.

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It’s easy enough to eat 1 piece less of tuna sashimi, and I’m pretty happy with this. +/- 5g on all my macros on a day I eat out. 🙂 That’s essentially it. I throw in the food I know I’m going out to eat first, and then fit everything else around that.

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Yum!

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PS. There’s an extra rolls on the right of this photo, I did not eat all of that sushi. 😛