Blueberry Muffin Protein Bar

Yup, one bar, two favorite eats. Yum!
These really do taste like the fluffy, buttery, fresh blueberry studded muffins that one drools over at any coffee shop. Though the taste is spot on, the texture couldn't be more different. These are dense and chewy, with an added bite from the freeze-dried blueberries...the consistency that I want in a protein bar.

Blueberry Muffin Protein Bar

1 C finely ground oat flour
6 scoops (132g) vanilla protein powder
1 t vanilla extract
1 t Princess Cake and Cookie Flavor by LorAnn Oils
2 t flax seeds

1/3 C almond nut butter
*1/2 t lemon juice (optional)

1 C nonfat dry milk
1/2-3/4 C water, depending on consistency
1 C freeze dried blueberries

Prepare an 8x8 inch dish with cooking spray or parchment.
Add all dry ingredients to a large bowl. Lightly mix together and make a well in the middle of the mix. Add the wet ingredients into the well and lightly stir to break apart the nut butter before incorporating into the rest of the batter. Gently fold freeze dried blueberries into the batter. Press the dough into the prepared baking dish. Cover and let rest in the refrigerator for a few hours or overnight before cutting into 9 squares. Store in the fridge, or in the freezer for longer term.
You can individually wrap these in wax paper and pull them out from the fridge for snacks on the go, or you can leave them in the dish like I do and cut chunks away at your leisure.

Happy Breakfast to me! ...and after exercise snack, ...and lunch. Because they're that good. I also really enjoyed them with this Cashew Cream 'Cheese' smudged on top, for more protein goodness. Now they just taste pretty much like a blueberry cupcake with cream cheese frosting. Oh yes, I went there. And I probably will again tomorrow.
But I can share! So here is my new favorite recipe! :)

Yum, a modified cupcake ;)

A note about the Princess Cake and Cookie Flavor:

This is one of those fun buys that I got at a store once, the flavor itself I can only describe as that of a sweet treat and helps give a decadence to these bars. You of course could add any additional flavor you have or would like, from lemon juice to a bit of coconut. These variations I have not *yet* tried, but writing about them is making me think I'm going to be making another batch of these really soon.

If you try another variation, let me know!

What flavor mash-up would you like to see in a protein bar?

Cheers,

     Suzy

Fan-FREAKING-tastic Bars

Oh yes they are!
It was declared on more than one occasion... by more than one person...
I'll try to convey the greatness of these bars with pictures and as many adjectives as possible; but just so you know, pictures and words can only say so much and you should just make them and let them speak for themselves.

They are chewy and crunchy, yet soft because they are no bake; they are fruity, nutty, sweet, a tad salty, and a little chocolaty. 
They are healthy. They have healthy fats, provide plenty of fiber, and only use wholesome ingredients. 
You can customize them to your heart's delight, they are Gluten Free (of course), Vegan, and incredibly easy to put together.
Did I mention they have chocolate? 
And they are FILLING! So worth it.

I had saved the original recipe quite a while ago, but it took a close friend of mine to make them first and get met to dig the recipe out and make them myself! Oh, what I've been missing out on!

The recipe is from 86 Lemons and I haven't changed it too much because quite honestly, they are perfect.

Someone was being sneaky and taking one from my background

Peanut Butter Chocolate Breakfast Bars
1 1/2 cups rolled oats (use gluten-free if desired)
1/2 cup flax seed meal1/4 cup chia seeds1/4 cup sunflower seeds1/3 cup pumpkin seeds1 cup cashews, almonds, walnuts1/2 cup honey/pure maple syrup/agave1 cup natural nut butter
1/2 cup vegan chocolate chips or coco nibs
1/2 cup dried cherries/blueberries/cranberries

Line and 8x8 inch dish with parchment paper. Combine oats, seeds, and nuts in a large bowl. Add in agave, etc. and nut butter of choice, and gently fold until all ingredients are incorporated (you may need a bit more honey/maple/agave depending on humidity and other ingredients used). Finally, fold in chocolaty and fruity add-ins until thoroughly mixed in. Dump the dough into the lined baking dish and spread evenly using a spatula. 
Let the bars chill out and firm up in the fridge for a couple hours or overnight (or in the freezer, for like, an hour; As 86 Lemons suggests, for those of us who just cannot wait until tomorrow). 
Cut into (12/16) squares.
Enjoy! 
Devour!
Make more!!

Cashew 'Cream Cheese'

I would have never thought of soaking and blending cashews to make a vegan cream cheese, but I'm glad someone did, because it is a satisfying replacement. And it is a very handy recipe to have in your back pocket if you don't have cream cheese, because who doesn't have cashews lying around for emergencies? Okay, so I went to the store and got cashews specifically for this recipe, but who could pass up an occasion to make vegan cream cheese? Not me!
Could I have just as easily bought cream cheese? Yes, but we don't need to make things any easier than they are...this is the 21st century, and we have and app for that.
Homemade things are more fun, and it is nice to be able to appreciate something so simple...slowly. One step at a time.
And appreciate this Cashew Cream Cheese I have, after patiently waiting for the cashews to soak and after thoroughly blending them in a blender until silky smooth, it has been a delightful accompaniment to toast and veggies! Ahh, the simple things.
Not to mention the added health benefits of cashew cream cheese, healthy fats and antioxidants. Makes for happy snacking!

Healthy fats: Cashews, among other nuts are filled with healthy unsaturated fatty acids. These are the fats that actually help your cholesterol levels rather than harm them like the saturated and trans fats. The unsaturated fats are what help your hair shine and your skin glow. We need them like any other macro- and micro-nutrients!
Antioxidants: These little nuts are high in antioxidants  a free-radical fighting molecule that inhibits the oxidation and damage to other cells and molecules.
Copper: Plays an important aspect of enzymes that helps them to carry out the roles they were meant to do.
Magnesium: Cashews are known for containing magnesium. Magnesium helps to keep our bones strong and our muscles and nerves relaxed. Two important, very different functions. A little nutty isn't it?

So, lets get to it!

Adapted from: Oh. Ladycakes's Raw Cashew Cream

Cashew Cream Cheese spread on some simple GF toast

Cashew Cream Cheese

1 1/2 C raw cashews
3 medjool dates, pitted
1/2 C almond milk
1/4 C water
1/2 t lemon juice*
1 T agave*
splash of vanilla extract, depending on desired taste*

Cover raw cashews with water and allow to soak for at least 4 hours, or overnight. I will rinse the water once or twice while they are soaking. Before the cashews are done soaking, allow the dates to soften for at least 30 minutes, adding them to the cashews.
Drain the water the cashews and dates are in, and add them to a powerful blender or food processor. Add the almond milk, water, lemon juice, and vanilla extract.

*All added flavors depend on desired taste, sometimes I would like it more sweet and will add more dates or more agave or even honey.

NOTE: I recently just made this and added a pinch of xanthan gum so that it would keep its form and hold up in a recipe better. It worked very well.

Cheers,
     Suzy

The Green Smoothie

Everyone has one.
They are stark in color, undoubtedly healthy, and deceptively tasty.
And unlike the green rugs of the 70's this shade will always be in style. Some may consider them the Holy Grail of Health, but many call them breakfast.
And they all have one thing in common, greens!

This is my go-to Green Smoothie.

Green Smoothies have become all the rage, and when you have a good one, you understand why. I like to use spinach in my smoothies, I think it blends up really well and even adds a creaminess. Two other necessary ingredients are green grapes and almond milk. Just add ice, blend, and you have yourself a darn good smoothie! But, I can never leave things well enough alone, and I generally have a grocery list of other add ins. That is the beauty of these dazzling drinks is that you can customize them to what you are in the mood for that day, or what is available.

The almond milk tones down the greens a bit, so it gives you a good excuse to add more spinach! The grapes add a nice touch of sweetness and an added boost of fiber, if you use green grapes it keeps with the green theme. I also REALLY like adding green figs when they are in season, they're just so tasty.

This isn't really a recipe, its more of a guideline that I tend to follow
Yield: 1 smoothie

Handful or two of spinach, or however much you are comfortable using
1 cup vanilla almond milk, sweetened or unsweetened
1 cup green grapes, with skin on
1/2 banana, frozen*
1/2 cup vanilla yogurt (optional)
2-3 green figs (optional)
1 cup of ice cubs


Add all ingredients into a blender and blend on high until smooth.

*It's helpful to peel and cut a few banana's in half before storing them in the freezer for easy smoothie making. If you don't have frozen bananas readily available, just add more ice.

Note: I have yet to do this, but I if you were to freeze the grapes it would help to thicken the smoothie. And if you're like me, I like my smoothies to be the consistency of to the point were I need a spoon to eat it.

How do you do, Salad?

Sometimes a salad is all you need. A bowl brimming with snappy spinach leaves and adorned with an array of wholesome goodies.
You can dress it to suit your mood; making it on the lighter, crisp side with shredded carrot and chopped celery; or more nutrient-dense and comforting; sporting dried cherries and a crumbled cheese. Either way, broken walnut halves almost always find a place on my salad, I like the earthy crunch they have to offer.
This is one of my favorite salad variations, which includes dried cherries, walnut pieces, crumbled cheese, and blueberries!

My Favorite Salad:

Bowl full of spring mix lettuce and spinach
Heaping handful of fresh blueberries
handful of broken walnut halves
~2 T blue cheese crumbles
3 T dried cranberries
Pile everything into a bowl and grab a fork!
I personally, don't like using dressings all that often. When I do use a dressing, my favorite is fat free raspberry vinaigrette  It pairs very nicely with the fresh blueberries, the tartness of the cranberries, and the very rich blue cheese.

I always eat my salads the same weird way. I chop my salads up to the point where everything is nearly mashed together; then I eat all the lettuce first, leaving all the added ingredients as a "dessert" salad to enjoy.
Like I said...weird.

How do You do Salad?

Cheers,
    Suzy

Basic No-Bake Protein Bar

I've been making and slowly modifying this bar for years. The original recipe is by Stella Juarez and it has served me very well! 
This recipe is a no-bake, which makes it wonderful for making at night to have in the morning as a quick breakfast or makes for a fantastic snack post-workout. They are also really easy to travel with, making them a smart choice for packed lunches or snacks.

I love eating these with a smudge of almond butter next to a tall glass of water.

I suggest really taking your time to find a good protein powder for these. The flavor of the protein powder really does come through, so you have to be okay with it's taste.

Yield: 9 square bars

1/3 C nut butter of your choosing

1 C Oatmeal, uncooked (GF)

132 g chocolate protein powder (this is a bit less than 1 1/2 Cups worth, or 6 scoops, depending on the size of your scoop)

1 t vanilla extract

2 T flax meal

1 C non-fat dry milk

1/2 C water, extra if necessary

Add the oatmeal, protein powder, flax meal, and dry milk powder to a bowl. Stir to combine. Add in the nut butter and mix lightly. Now, add in the water. The water will dissolve the dry milk powder, making the mixing process much easier. You will definitely have to work a little to incorporate all of the dry ingredients, only adding extra water if necessary.

Spray, or prepare and 8 x 8 inch baking dish with non-stick spray or with parchment. 

Press the 'dough' mixture into the baking dish, and smooth it out evenly.

Refrigerate the mixture for a few hours or overnight.

Cut into 9 squares.

I like to keep these in a Ziploc bag the fridge, stacked with parchment in between each layer. They store well for up to a week. 

Mmmm, oat-y, chocolaty goodness.

What is a recipe that you have been making for years?

Notes: 

• If you do not like the chewy texture of the oats, the whole cup of oatmeal can be ground to a flour using a blender, for a softer consistency. 
• Sella's original recipe calls for half of the oatmeal ground into a flour. Play with the recipe and tailor to how your liking!
• These are a fantastic source of protein. Depending on the protein powder, they can contain around 20 grams of protein! 

Cheers,
     Suzy