Recipes

Banana Chocolate Chip Protein Muffins 

(Yields 6 muffins- double recipe for a whole pan)

Ingredients: 

• 1 scoop vanilla protein powder
• 1/2 teaspoon baking powder
• 2 egg whites
• 1 banana 
• 1/4 cup milk 
• 30- 60% cacao bittersweet chocolate chips 
• cinnamon (to taste)
• 1/2 teaspoon vanilla 
• 2 tablespoons oat flour (make your own by blending oats into a powder)

Preheat oven to 350. In a blender combine protein powder, banana, egg whites, milk, vanilla, baking powder, cinnamon, and oat flour. Blend until perfectly smooth. Coat muffin pan with cooking spray and evenly fill 6 cups (12 if recipe is doubled). Drop 5 chocolate chips into each cup of batter. Bake at 350 for 25-30 minutes (until golden brown). Let stand for 10 minutes and enjoy :)

Calories: 75

Carbs: 10g

Fat: 1.5g

Protein: 6g 

You can also make this in loaf form the same way! 

No-Bake Chocolate Peanut Butter Protein Balls

One of my favorite combinations has always been chocolate and peanut butter, whether it be ice cream or in cup form, I love chocolate and peanut butter. Of course, living a healthy life does not necessarily allow me to eat a big bowl of chocolate peanut butter ice cream or even a twin pack of peanut butter cups, but alas I found a solution to my craving: Chocolate peanut butter protein balls. Ringing in at about 75 calories per ball, these delicious bites of protein pack the flavors I love AND are full of protein and nutrients. I thought it would only to be fair to share this recipe for you all, and especially for my dad who is begging for it. As I tell my dad, eat these babies in moderation, one a day or every two days is a good rule, because even though they are nutritious, everything should be eaten in moderation :)

I hope you enjoy these as much as I do! 

Ingredients: 

• 1 cup (dry) Old-fashioned oatmeal
• 2/3 Cup coconut flakes 
• 1/2 cup peanut butter (I use natural peanut butter)
• 1/2 cup ground flax seed
• 1/2 cup chocolate chips (up to you whether its semi-sweet, dark, or even cacao nibs)
• 1/3 cup honey or agave nectar
• 1 teaspoon vanilla extract

Directions:

1. Stir all of the ingredients together in a medium bowl until they are thoroughly mixed
2. Cover the mixture with plastic wrap and let chill in the fridge for half an hour
3. Once done chilling, roll into balls (about 1" in diameter)
4. Store in an airtight container and keep in the freezer for up to one week

Oregano and Thyme Chicken Strips

These are perfect for meal prep! Pan seared chicken strips are great on salads or with veggies, which is why I make these!

Ingredients: 

• Package of thinly slice chicken breasts 
• 2 tablespoons olive oil (divided)
• oregano 
• thyme 

Directions: 

Cut the chicken into fajita like strips. In a medium sized bowl mix one tablespoon olive oil, a dash or two of oregano, and a dash or two of thyme. Place the raw chicken in the oil mix and hand toss. Warm up a skillet with one tablespoon olive oil. Place chicken in the skillet and cook until fully done, carefully watching (about 10 minutes). 

Eat some when it first comes out but save the rest to toss with your salads for the rest of the week or veggies and maybe even some quinoa! 

Chicken Burgers and Zucchini Fries

When I miss burgers and fries these are my go to recipes!

Chicken Burgers- Adjust Ingredients to amount of people eating (normally I make this for myself)
Ingredients:

• Frozen Grilled Chicken Burgers or homemade grilled chicken burgers (keep it simple and just use ground chicken)
• Flour Tortillas 
• Lettuce
• Tomato 
• Onions 
• Mushrooms 
• Sriracha 

Directions:

Grill burgers until cooked fully through. Sautee mushrooms and onions in a skillet. Once Burgers are done place them in the middle of a tortilla, add sautéed mushrooms and onions, lettuce, tomato, and a little bit of Sriracha. Fold the tortilla so you cannot see the burger and cut it in half. Enjoy!

Zucchini Fries- Side made for two people

Ingredients:

• 2 zucchinis
• Olive Oil
• Parmesan 
• Oregano

Directions:

Preheat oven to 350. Cut the ends off the zucchini and cut the zucchinis in half, and in half again, and once more, creating 8 zucchini wedges for one zucchini (16 wedges together). In a bowl mix two tablespoons of olive oil, a sprinkling of grated parmesan cheese (about 1/4 cup), and a few dashes of oregano (at this point, add more oil if the mix is too chunky). Place the zucchini wedges on a sheet of aluminum foil in a pan. Drizzle the oil mixture over the zucchini. Place in the oven and bake for 8-10 minutes. 

Apple Pie Oatmeal Cookies

I thought it was about time to include a healthy dessert! These are my favorite treats, but they are absolutely addicting so I only make them every once in while, however, each cookie is about 90 calories and fruit filled :)

This should make anywhere between 10-15 cookies, depending on the size:

Ingredients: 

1 Cup Instant Oats

3/4 Cup Whole Wheat Flour 

1 and a 1/2 teaspoons of baking powder

1 and a 1/2 teaspoons of ground cinnamon

1/2 teaspoon salt

2 tablespoons of coconut oil (or unsalted butter), melted 

1 large egg

1 teaspoon vanilla extract 

1/2 cup of agave 

1 cup of finely diced red apple (or about one medium sized red apple)

Directions: 

1. Whisk oats, flour, baking powder, cinnamon, and salt in a bowl (medium size) and in a separate bowl, whisk coconut oil (or butter), egg, and vanilla. Add the agave into the oil, egg and vanilla mix after whisked and then add the flour mix to the bowl, stirring just until the flour mix is incorporated. Fold in the apple and refrigerate for 30 minutes (no less!). 

2. Preheat the oven to 325 and line a cookie sheet with parchment paper. 

3. Drop the cookie dough into 15 rounded scoops (if possible), and slightly flatten them. Bake at 325 for 13-15 minutes. Let cool and enjoy! 

For reheating them I just pop them in the microwave for a few seconds, and they are just as delicious the second time around! 

My Delicious Oatmeal

I think it's important to post a breakfast recipe this week! Breakfast is the most important meal of the day, that's not just a saying, it's the truth. It's been proven that people who eat breakfast don't have as many afternoon cravings and if it is a healthy breakfast, they tend to eat healthy the rest of the day. When I say breakfast I mean something filling that will keep you going for the morning, not a breakfast bar or meal replacement shake. I have oatmeal every single morning but I really like to add things to make my oatmeal a little bit more palatable! Here's my favorite oatmeal:

-1 cup water
-1/2 cup Quaker oats quick oats
-1/4 cup blueberries
-1  teaspoon agave
- 1 tablespoon flax seed (optional, but it will keep you full for longer)

Boil one cup of water, add oats when boiling. Stir and add in blueberries. Turn heat off and add flax and agave. I sometimes add a little bit of nonfat milk for a creamier texture!

What's so great about this is if you get tired of it you can change up the fruit! I know this is such a simple recipe to include on my blog but this is a recipe that was crucial to my weight loss. I had oatmeal every single day that I was losing weight and I really think this is my "recipe for success". I hope you all will at least give oatmeal a chance because it will fill you up and get you through your day! I promise :)

Now that I'm not trying to lose weight, I am trying to eat a little more, especially protein. So one day last week, along with my oatmeal, I made a open faced egg white omelet with sautéed mushrooms, spinach, and tomatoes!

Chicken Fajita Salad

Chicken has become one of my favorite meats! I only eat white meat now and chicken is high in protein and delicious, so I try to incorporate it in my meals as much as possible. I love making a chicken fajita salad because I satisfy my constant cravings for Mexican food without all of the carbs and calories!

Lacey's Chicken Fajita Salad

Ingredients:

• 3 chicken breasts (or 6 chicken tenderloins)
• 1 medium yellow onion 
• 1 lime
• 3 bell peppers (red, yellow, green or orange)
• 3 tablespoons olive oil 
• 1 teaspoon chili powder
• 1/2 teaspoon paprika 
• 1/2 teaspoon onion powder
• 1/2 teaspoon black pepper
• 1/2 teaspoon cumin 
• Romaine lettuce 

Directions: 

1. Cut onions into slivers and soak in a bowl of cold water 
2. In a separate bowl, combine 1 tablespoon olive oil, juice of 1/2 of the lime, chili powder, paprika, onion powder, pepper, and cumin. 
3. Cut the chicken into strips and toss in the mixture. 
4. Preheat one tablespoon of olive oil over medium high heat. Ass 1/2 the chicken and cook until cooked (about 3-5 minutes), remove and set aside. Repeat with the second half. 
5. Set chicken aside and add another tablespoon of olive oil to the pan. Drain onions and cook. Add in sliced peppers and cook until peppers are hot (another two minutes). Add chicken back into the pan and stir to combine. 
6. Squeeze the second half of the lime over and place the chicken over a bed of romaine lettuce. 

Optional additions: 

Additionally I like to add on 1/4 an avocado and occasionally some corn!

What not to add:

• sour cream 
• cheese
• heavy handed guacamole 
• dressing