Flourless Banana Protein Muffins

Want the perfect pre-workout pick-me-up?  How about the ideal recovery snack? Or maybe you just want something yummy that you won't feel like you need to run 5 miles to make up for eating. ;-)

I made two batches of these--with half of them as mini-muffins and half as full-size, so 72 muffins in all. SEVENTY-TWO. And do you know how long they lasted in my home (which includes 1 man and 2 teenage boys)??  Less than 24 hours! I didn't know if I should be horrified or flattered.  

And here is all the math from my experience made into an imperfect equation for my Algebra 1 student:

72 muffins / 3X < 24hrs = 0

Therefore, the muffins were consumed at a rate of 3+ muffins/ hour. So my husband and two sons each ate an average of 1/hour for 24 hours. Of course, my younger 2 kids and I ate a few. And my husband and sons were gone on a camping trip for the first 18 of those 24 hours, so the math gets complicated. But, what isn't complicated is the recipe.  So we will move on to that.

Flourless Banana Protein Muffins
Makes 24 Regular/ 48 Mini Muffins

INGREDIENTS:
2 Ripe Bananas
1 Cup Peanut Butter
1/2 Cup Honey
2 Eggs
1 Scoop Vanilla Protein Powder (I like THIS kind, and THIS kind)
1/2 Teaspoon Baking Soda
1 Cup Chocolate Chips (mini work best)

DIRECTIONS:
1. Preheat oven to 350.
2. Grease/ line muffin pans
3. Blend all ingredients except chocolate chips in blender or food processor
4. Stir in chocolate chips
5. Fill muffin cups 2/3 full. Bake 11-13 minutes for mini-muffins; 14-16 minutes for regular muffins.

Guilt-Free Cookie Dough Balls

Six ingredients. No baking. Wholesome blend of protein, fiber, and healthy fats.  And they seriously taste like a scoop of cookie dough. No joke. My kids even requested them in their lunches!

Here's what you'll need: 

Guilt Free Cookie Dough Balls

Makes about 24

Ingredients:

3/4 cup Coconut Butter (not oil)

3/4 cup Almond/ Peanut Butter (I have made them both ways successfully)

1/3 cup Maple Syrup

1/2 cup Vanilla or Cookies and Cream Protein Mix

1 cup Rolled Oats

1/4- 1/2 cup Chocolate Chips/ Cocoa Nibs

Directions:

In a food processor, combine all ingredients except chocolate chips/ cocoa nibs. Process until well mixed. Stir in or just barely process in chips/nibs. Form 1 inch balls and store in refrigerator. 

SO easy, right? 

Better than Trader Joe's PB & J Bars

If you like Trader Joe's Peanut Butter and Jelly Bars, I promise you will LOVE these! They are wholesome, gluten-free, surprisingly filling, and downright YUMMY. 

Not to bag on Trader Joe's bars. They are good. My kids will eat them, as will I. But in a side-by-side comparison, these are tastier.

One thing I LOVE about this recipe is that it makes a TON, so you get a big reward for your relatively short time investment. They will fill a large cookie sheet or 9x13 AND 11x15 baking dishes. These bars keep for days (if you can keep hands off), and they are tasty served cold, medium or warm. 

The recipe involves an oat-based peanut-butter cookie dough on the bottom, your choice of jam, jelly or preserve in the middle, and more of the peanut-butter cookie on top! 

A couple of notes for the preparation process. This recipe has baking soda in it, which is the spreading leavener (baking powder is the rising leavener). So when you put the top layer of peanut-butter cookie dough on the jam layer and you see a ton of holes, no worries!! The dough will spread a it cooks.  (Before-baking pictures above; After pictures below)

Now, on to the recipe!

Better than Trader Joe's 

PB&J Bars

Makes 72 bars

Ingredients

3 sticks butter, softened

1 cup granulated sugar

1 cup brown sugar

3 eggs

1 tablespoon vanilla

1.5 cups natural peanut butter

1.5 teaspoons baking soda

3 cups oat flour (4 cups oatmeal pulsed in blender or food processor until smooth)

3 cups oatmeal

2 cups jam, jelly, or preserves

Directions

1. Preheat oven to 350.  Spray large cookie sheets or baking pans with cooking spray. (This recipe will make thick bars on a 14"x18" cookie sheet, or thinner bars on more pans. I like to use one 9x13 and one 10x15 baking dish.)

2. In a large mixing bowl, cream butter and sugar. Add eggs and vanilla and mix well. Add peanut butter and mix until smooth. 

3. Mix baking soda into wet mixture. Stir in oat flour, then oatmeal. Dough will be thick, but still sticky. 

4. Spoon half of the dough into prepared pans. Dip the back of a spoon or your fingers in cold water and spread the mixture so it is covering the bottom of all your pans in an even layer.  Set the other half of the mix aside. 

5. Spoon the jam on to the bottom layer in small spoon fulls all around. Use a rubber spatula or the back of a spoon to spread it in an even layer. 

6. Cover the jam layer with the remaining cookie dough by spooning small amounts all over the top. (See the pictures above for reference)

7. Bake 30-40 minutes, until edges are brown and top is light brown. Middle will still look wet and bubbly, but will settle as it cools. Cool completely before cutting into bars. 

Copycat Coco-Roons

Have you had Coco-Roons? They are a delicious, refined-sugar-free, raw coconut macaroon treat.  But they are pricey! They run about $8-$12 for a bag of 8 cookies.  So I decided to set out to make my own. And, in all humility, my copycat recipe is pretty darn close! I'd say the only difference is that mine tasted more fresh (because they were!). 

Coco-roons come in a variety of flavors: Brownie, Cacao Nib, Lemon Pie, Vanilla, Vanilla Maple, and Apple Pie. I will share the base recipe for these Copycat Coco-roons, and some ideas of how you can customize them to the flavor of your choice!

Pictured here are brownie and vanilla flavored Copycat Coco-Roons.  With just 6 ingredients and no baking involved, these whip up in a jiffy! They are also peanut, tree-nut, dairy, and wheat free!  Tell your MSPI and GF friends!

Copycat Coco-Roons

Makes 10-12

Ingredients:

1/2 cup coconut oil

3 tablespoons real maple syrup

1/2 cup coconut (or almond) flour

1 teaspoon vanilla extract

1/4 teaspoon sea salt

3/4 cup shredded unsweetened coconut

Directions:

1. Line a small cookie sheet with wax paper. 

2. Place the coconut oil in a medium, microwave-safe bowl. Microwave 10-20 seconds, just barely melting the oil so it can be stirred smooth.

3. Stir the maples syrup into the oil. Add the flour, vanilla, and salt. Stir in the shredded coconut. Batter will be thick.

4. Using a small cookie scoop, place rounded spoonfuls on the wax paper. Refrigerate to set. Store in an air-tight container. Refrigeration is optional. 

Optional Add-Ins:

• 3 tablespoons cocoa powder (cut back flour by 3 tablespoons)
• Lemon zest and lemon extract to taste
• Cacao-nibs
• Orange zest and orange extract to taste
• 1/2 teaspoon cinnamon and 3-4 tablespoons diced dried apples

Sharing at some of these link-ups. 

Buttermilk Syrup with Coconut Oil

Buttermilk syrup is the unsurpassed champion of all breakfast toppings. This sounds like an opinion, but it is, in fact, FACT.  And it is most definitely NOT on my no-refined-sugar diet I am doing Monday through Saturday.  Sunday, however....

I decided waffles were in order Sunday morning, and I realized we were out of maple syrup. Then, I had the idea of making some buttermilk syrup. Since we are trying to eat healthier, I decided to try making the syrup a bit better for us--definitely not into a diet food--but with more redeeming value.

Most recipes for buttermilk syrup call for butter, sugar, buttermilk, baking soda and vanilla (some call for corn syrup as well).  I used a combination of coconut oil and butter; and I used less sugar and more buttermilk than many recipes you may have seen.

As a side note: I have bought this and other brands, and Kirkland Organic Coconut Oil (found at Costco or online) is my favorite. It is unrefined, so the coconut scent is evident, but only very slightly. It is hard at room temperature, but not so hard I have to chisel it out of the jar.  It leaves a fresh feeling in your mouth if you taste it by itself--unlike the icky coating that lower-quality oils seem to leave. 

The recipe I came up with was a HUGE winner! It has the decadent flavor that you expect from a buttermilk syrup, but not the burn-your-throat caramel-like richness of traditional buttermilk syrup that can quickly take over all other flavors. This syrup complimented the waffle taste, instead of covering it. It will be my new go-to homemade syrup! I can't wait to serve it again!

Buttermilk Syrup with Coconut Oil

Serves 8-10

Ingredients:

4 tablespoons butter

4 tablespoons coconut oil

1 cup sugar

1 cup buttermilk

1/8 tsp salt

1 teaspoon baking soda

1 teaspoon vanilla

Directions:

1. In a medium-large sauce pan, melt butter, coconut oil, and sugar over medium-low heat. Stir in buttermilk and salt. Turn up heat to medium and bring to a boil. Boil 1 minute. Remove from heat.

2. Stir in baking soda and vanilla. Mixture will begin to foam. Stir well. 

3. Serve hot or warm over pancakes, waffles, or french toast. Mixture is thin, but thickens when it cools. Store in a covered mason jar in the refrigerator. Re-heat for future use. 

Participating in these link-ups

Healthy Buckeye Bars

I know, HEALTHY BUCKEYE sounds like an oxymoron, but these aren't your grandma's buckeyes. Healthy ingredients like coconut oil, natural peanut butter, and agave nectar make these melt-in-your-mouth morsels a treat you can go back for seconds on--guilt free!

I took some of my first batch to the bootcamp class I teach to share afterwards, and no one could believe they were actually good for them. Unlike traditional buckeyes that have butter, peanut butter and a ton of powdered sugar, these are full of healthy fats and low-glycemic, unrefined sweetener.

Here's how it's done: 

Line a 8"x8" or 9"x 9" dish with wax paper.

Mix 1 1/4  cups of natural peanut butter with 1/3 cup of melted coconut oil and 1/4 cup of light agave nectar.

Place in the fridge or freezer to harden.

While the peanut butter layer is hardening, whisk together 1/3 cup melted coconut oil, 1/3 cup cocoa powder, 1/4 cup real maple syrup or light agave nectar, 1/2 tsp vanilla. 

Spread over chilled peanut butter layer. Return to the refrigerator or freezer.

 Once it is chilled through, pull up edges of wax paper to remove from dish.

Cut into bars.

 And Enjoy!

Healthy Buckeye Bars

Makes 8x8 inch square pan

Peanut Butter Layer:

1 1/4 cups natural peanut butter (creamy or crunchy)

1/3 cup  unscented* coconut oil, softened (or just barely melted)

1/4 cup real maple syrup or light agave nectar

Chocolate Layer:

1/3 cup unscented* coconut oil, melted

1/3 cup cocoa powder

1/4 cup real maple syrup or light agave nectar

1/2 teaspoon vanilla

*Scented coconut oil can be used, but coconut flavor undertones may be present.

Directions:

1. Line a 8x8 or 9x9 inch square baking dish with a sheet of wax paper covering bottom and sides . Set aside.

2. In a medium mixing bowl, mix peanut butter, coconut oil and agave nectar until smooth. Spread in prepared pan and place in refrigerator or freezer to set.

3. In a small mixing bowl, whisk together melted coconut oil cocoa powder and agave nectar. Stir in vanilla. Spread chocolate mix over chilled peanut butter layer. Return to fridge or freezer to set.

4. Once bars are chilled (after 1 hr+), pull wax paper edges to remove from the pan. Use a sharp knife to cut into bars. Store in an airtight container in fridge or freezer.

Participating in these link-ups.

No Refined Sugar Protein Brownies

My husband and I extended our January No Sugar Challenge to February...And YOU get to benefit! I am sharing another healthy treat. This one will satisfy your chocolate sweet tooth, and it packs a good protein punch!  Double WIN!

The main response we get when we tell anyone we are avoiding refined sugars and flours is "WHY???" I admit had to ponder this to give a genuine answer. 

In January, my "why" was to clean up my diet after all the holiday junk I consumed at the end of last year.  My husband and I extended it into February because we have loved the way we feel.  We allow ourselves one "cheat day" each week, but it's not a "binge day." Usually it means we eat something like waffles or chocolate chips (or both, together!). We don't go eat a dozen doughnuts and negate all the good we have done through the week!

We have also upped the ante on our workouts, so these protein brownies especially feel good after a hard bootcamp or trail run!  In fact, my husband came home from a tough snow-camping trip with our son and ate the last three (of the second batch I made)!

No Refined Sugar Protein Brownies

Makes 1 9x13 pan

Ingredients:

1/2 cup coconut oil, softened

1/2 cup butter, softened  (can use all coconut oil, just double salt)

1/2 cup cocoa powder

1/2 cup honey

2 eggs

1/2 cup natural peanut butter (or other nut butter)

1/2 cup chocolate protein powder

1/2 cup coconut flour

1/8 teaspoon sea salt

Directions:

1. Preheat oven to 400 degrees. Grease 9x13 baking dish/pan.

2. In a food processor or electric mixer bowl, beat coconut oil and butter until well combined. Add cocoa powder and honey and beat well. Mix in eggs, peanut butter and protein powder until smooth. 

3. Whisk coconut flour and sea salt together, then stir into main mixture. 

4. Pour into prepared dish, and bake 13-16 minutes, just until top no longer looks wet and edges begin to darken. 

5. Cool completely. These taste best cooled or chilled. I liked them at room temperature, but loved them after they sat in the fridge a while. Store in air-tight container, or wrap individually as an easy to grab protein treat!

Participating in these link-ups. 

Clean Eating Oatmeal Raisin No-Bake Cookies

Aren't you so glad I have given up refined sugars and flours for the month?? Otherwise I probably wouldn't have developed this AMAZING and EASY new treat that you can feel good snacking on!

I have made two batches of these so far. Right now there are 3 left in the fridge. Even though only my husband and I have given up refined sugars and flours, my kids are enjoying all of our healthy indulgences!! I KNOW he and I haven't eaten THAT many--though we could've...

Oatmeal Raisin No-Bake Cookies
Makes 30 

Ingredients:

3 cups oatmeal (I use rolled oats, but quick oats will work, too)

1/2 cup honey

1 cup natural peanut butter, crunchy or smooth (Almond butter would work.)

1 cup baking raisins (raisins soaked in very hot water 10 minutes, then drained well)

Directions: 

1. Line a cookie sheet that fits in your fridge with wax paper. 

2. Place oatmeal in food processor and pulse until coarsely ground, but not smooth. About three 5-second bursts did it for me. 

3. Add honey, peanut butter, and baking raisins to food processor. Pulse until well mixed. You may need to scrape the sides once or twice during pulsing. 

4. Use a medium cookie-scoop to make 1 inch bon-bons, or scoop with a spoon and roll into 1 inch balls, and place on prepared wax paper.  They can be eaten immediately. Place cookie sheet in fridge to let them harden a bit more before removing to store in an air-tight container. I really like them at room temperature, but I LOVE them chilled!

Participating in these link-ups.