(Recipe makes twelve 1 block muffins)
Ingredients:
4 eggs
3 servings protein powder (approx. 56g protein) -- I used vanilla flavor this time
3 bananas
1 1/2 c pure pumpkin puree
1 Tbsp + 1 tsp Coconut Butter, slightly melted** (link below)
Cinnamon or pumpkin pie spice or BOTH!
1 tsp vanilla extract
1/2 tsp baking soda
Process:
Preheat oven to 365 degrees.Mix or blend bananas and pumkpin until well mashed.
Add in eggs, cinnamon, coconut butter and vanilla and mix/blend until combined again.
Add in protein powder and baking soda and mix until well combined.
Pour into 12 muffins greased muffin tins and bake for about 15 mins until done.
** This is the coconut butter that I buy, so easy and shipped right to my door: Nutiva Organic Coconut Manna
Once again feel free to substitute coconut oil or a nut butter for the coconut manna -- just make sure to keep 18g of fat in order to keep the recipe balanced.
This was a variation I came up with because I wanted to use vanilla protein powder vs the chocolate that I usually use for the banana/applesauce combo; also, I was out of applesauce so was forced to get creative and it turned out to be a great thing! I reduced the number of eggs on this batch and added more protein powder and I liked the consistency better, they turned out more cake like. Same deal with these -- make 12 muffins and 1 muffin = 1 block!
(Recipe makes twelve 1 block muffins)
Ingredients:
6 eggs
2 scoops protein powder (42g protein) -- I use chocolate flavor here
3 1/3 bananas
3/4 c apple sauce
2 Tbsp Coconut Butter, slightly melted** (link below)
Cinnamon
1 tsp vanilla extract
1/2 tsp baking soda
Process:
Preheat oven to 365 degrees.Mix or blend bananas and applesauce until well mashed.
Add in eggs, cinnamon, coconut butter and vanilla and mix/blend until combined again.
Add in protein powder and baking soda and mix until well combined.
Pour into 12 muffins greased muffin tins and bake for about 15 mins until done.
** This is the coconut butter that I buy, so easy and shipped right to my door: Nutiva Organic Coconut Manna
Once again feel free to substitute coconut oil or a nut butter for the coconut manna -- just make sure to keep 18g of fat in order to keep the recipe balanced.
These are a great pre-workout snack. I grab one every morning at 4:50am on my way out the door for my morning session. They are just enough to give me energy to hit both a strength session and tough metcon.
(recipe makes 12 blocks)
Ingredients:
2 bananas (the older, the better)
1 c oats(gluten free, rolled)
6 eggs
2 scoops protein pwd(6 protein blocks - 42g) -I used chocolate
7 Tbsp chia seed/coconut mix (see link below)**
Cinnamon
1 tsp Vanilla
1/2 tsp Baking soda
12 total blocks which I made into six 2-block snacks -- 2 blocks each
3.8oz = 2 blocks
Process:
Blended the bananas, eggs, cinnamon and vanilla
Add the oats and pulse a bit just to chop the oats
Add in the chia mix, protein powder and baking soda and blend just until mixed
Cook in a skillet that has been greased with coconut oil
I ended up with about 16 pancakes and then weighed them out and found that 1.9oz was 1/12 the recipe so 3.8oz is 2 blocks which is what I was looking to create for a mid-afternoon snack on my way from work to my afternoon session. Goal was to create something that was easily digestible and easy to eat on the go and so far this looks like a winning and delicious combination ;)
**This is the link for the Chia mix Spectrum Essentials Chia and Flax Seed Decadent Blend
http://www.amazon.com/dp/B00CS5T2C2/ref=cm_sw_r_udp_awd_ehHctb0YYJEH8
You can also get the chia mix at whole foods which is where I discovered it.
***You could also substitute coconut butter or any nut butter (usually about 2 Tbsp = 18g fat (12 blocks) for these options) for the chia mix.***
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