Egg White Protein Oatmeal

Makes 1 Serving


Ingredients:

• 1/2 cup quick cooking oats (you can use regular oats but the cooking time will be a little bit longer)
• 1 ripe banana
• 1/2 cup milk of your choice
• 3/4 cup liquid egg whites
• 1/2 tsp cinnamon

Directions:
1. Peel and mash banana
2. Stir banana and remaining ingredients together in a medium-sized bowl with room at the top so the oats can expand in the microwave with out spilling
3. Microwave on high for 3 minutes, stirring after 75 seconds and then again every 30 to 45 seconds until three minutes are up.
4. Top with your favorite toppings and enjoy.


Nutrients Per Recipe:
Calories: 340
Protein: 29 g
Fat: 3 g
Carbohydrate: 54 g
Fiber: 6 g
Sodium: 427 mg
Potassium: 1011 mg
Phosphorus: 296 mg


Recipe Source: http://www.pbfingers.com/2014/09/17/three-minute-egg-white-oatmeal/

Turmeric Smoothie

Anti-inflammatory and immune boosting!


Ingredients:

• 1 cup full fat coconut milk (can substitute any other milk or yogurt)
• 2 bananas
• 1/2 tsp ground ginger
• 2 tsp ground turmeric
• 1 Tbsp honey or maple syrup (optional)
• 1/2 tsp vanilla extract
• 6-8 ice cubes (more if needed)

Directions: Place all ingredients in a blender of food processor and blend until smooth and creamy.


Makes 2 servings




Nutrients Per Serving (will full fat coconut milk)
Calories: 370
Protein: 4 g
Fat: 25 g
Carbohydrate: 40 g
Fiber: 4 g
Sodium: 17 mg
Potassium: 731 mg
Phosphorus: 140 mg




Recipe Source: www.comfybelly.com

Chcolate Chip Banana Cookies

 Ingredients:
• 1 ripe banana, mashed
• 1 egg
• ½ tsp vanilla
• ½ cup almond flour
• ½ cup shredded, unsweetened coconut
• ¼ tsp baking powder
• ¼ tsp cinnamon
• 1 stevia packet
• 1/8 tsp salt
• ¼ cup chocolate chips (can omit if needed)

Directions:
Preheat oven to 375 degrees F.
Beat egg in with mashed banana and vanilla.
Add dry ingredients and stir to combine.
Fold in chocolate chips and refrigerate about 15-30 minutes.
Scoop dough onto a greased cookie sheet (or use parchment paper) and bake for 15-17 minutes.

Makes about 10 cookies
Nutrients Per Cookie
Calories: 55
Fat: 3.1 g
Protein: 1.1 g
Carbohydrate: 6.2 g
Fiber: 1 g
Sodium: 42 mg

Banana Oat Cake

Ingredients:

·         2 cups oat flour

·         ¼ tsp salt

·         ½ cup mashed banana

·         2 tsp baking powder

·         2 eggs

·         3 Tbsp cold water

·         2 Tbsp unrefined vegetable oil

Directions:

Mix dry ingredients. Beat eggs. Add water, oil, and mashed banana. Blend with dry ingredients. Put the batter in a greased 8x8 inch pan and bake at 350 degrees for 25-30 minutes. Cut into 9 pieces.

Nutrients Per Serving:

Calories: 200

Protein: 6.8 g

Carbohydrate: 27 g

Fiber: 2.6 g

Fat: 7.5 g

Sodium: 196 mg

Potassium: 193 mg

Phosphorus: 209 mg

Coconut Flour Banana Bread

Coconut flour is gluten and sulfite free. It is high in fiber and protein. 

In baking, you cannot substitute coconut flour for wheat or other grain-based flours at a 1:1 ratio.  They are not equivalent.

Coconut flour is extraordinarily absorbent and very little coconut flour is needed to successfully produce a recipe.  In baked goods, you generally want to substitute 1/4 cup to 1/3 cup coconut flour for 1 cup grain-based flour.  You will also need to increase the number of eggs.  In general for every one cup of coconut flour you use, you will need to use six beaten eggs in your recipe in addition to approximately one cup liquid such as coconut milk.  When baking with coconut, it is best to use established recipes rather than waste considerable expense and time with experimentation.

 Coconut flour is dense and can also be dry.  Every flour has its peculiar characteristics and baked goods made with coconut flour tend to be dense and dry.  To reduce dryness, make sure you’re using plenty of eggs and you can also add cooked, pureed or mashed fruit or vegetables to your baked goods to increase the moisture.

Coconut flour adds a coconut flavor to your baked goods.

Coconut Flour Banana Bread

Ingredients:

• 3 ripe bananas
• 2 eggs
• 2 Tbsp chia seeds
• 6 Tbsp water
• 20 drops liquid stevia (I ~2 tsp of powdered stevia, you could also substitute your allowed sweetener
• ½ cup coconut oil melted
• 2 Tbsp milk
• 1 tsp vanilla
• 1 cup coconut flour
• ½ tsp baking soda

Directions

• 1.     Heat oven to 350 degrees
• 2.     Mix chia seeds and water and set aside
• 3.     Mash banana and mix with wet ingredients
• 4.     Add chia to mixture
• 5.     Add flour and baking soda and mix until combined
• 6.     Bake for 40 min

This makes dense and slightly crumbly bread but it has a good flavor and is very filling.

Nutrition facts per serving (makes about 12 servings)

Calories: 170

Fat: 12 gm

Protein 3.1 gm

Carbohydrates: 13 gm

Sodium: 83 mg

Oatmeal Cottage Cheese Banana Pancakes

A good, high protein breakfast or snack! 

Ingredients

• 1/2 cup gluten-free old-fashioned rolled oats
• 1/2 medium banana
• 1 teaspoon baking powder
• 1/2 teaspoon cinnamon
• 2 large egg whites (or 1 egg)
• 1/4 cup fat free (or low-fat) cottage cheese
• 1-2 tablespoons unsweetened vanilla almond milk
• Optional add-ins:
• Fresh berries, chocolate chips, peanut butter

Instructions

1. Place all ingredients in a blender and blend until completely smooth, about 30 seconds.
2. Lightly coat a large nonstick skillet or griddle with butter or cooking spray and heat over medium low heat. Drop batter by 1/4 cup onto skillet. Add desired toppings such as chocolate chips or blueberries. Cook until bubbles appear on top. Flip cakes and cook until golden brown on underside. Wipe skillet clean and repeat with more cooking spray and remaining batter. Makes 3-4 pancakes.

Notes

If the pancakes are too thin, add in a tablespoon of more oats, if they are too thick, add in a teaspoon or two of milk.
Feel free to double recipe if making for more than one person.

Nutrition Information

Serving size: Entire recipe 

Calories: 290 

Fat: 3.2g 

Carbohydrates: 46.8g 

Fiber: 6.2g

Protein: 20.2g

Recipe source: http://www.ambitiouskitchen.com/2013/04/oatmeal-cottage-cheese-banana-pancakes-high-in-protein-gluten-free/

Blueberry Banana Oatmeal Bread

Ingredients:

• 1 3/4 cup of oat flour [you can just grind GF oats in a food processor]
• 2 tsp baking powder
• 1 tsp sea salt
• 1/3 cup brown sugar or allowed sweetener 
• 2 tablespoons of ground flax [mixed with 1/4 cup warm water] or 1 egg
• 3 extra ripe bananas mashed 
• 1/2 cup unsweetened applesauce
• 1/3 cup unsweetened almond milk
• 1 cup frozen blueberries

Directions:

Add all dry ingredients to a mixing bowl and mix together. Add in the mashed banana, applesauce, flax/egg, and almond milk. Mix until just combined (mixture will be lumpy). Fold in blueberries. Pour into a greased loaf pan or 12 muffin cups. Bake at 350 degrees for 45-60 min (until top and edges are browned). 

Nutrients Per Serving (Makes about 12 servings)

Calories: 112

Protein: 2.5 g

Fat: 1.5 g

Carbohydrates: 23.6 g

Fiber: 3 g

Sodium: 164 mg

Recipe source: thereallife-rd.com 

Chocolate Fudgsicles (dairy-free)

Ingredients:

• 2 Tbsp cocoa powder
• 1/2 cup canned full fat coconut milk
• 2 small very ripe bananas
• dash of salt
• 1/2 tsp vanilla extract
• sweetener of choice to taste (honey, agave, sugar)

Instructions:

Combine all ingredents in a blender. Pour into popsicle molds and freeze. Once frozen, run popsicle mold under room-temperature water for 15 seconds, then gently twist.

Makes 5-6 popsicles

Nutrients Per Popsicle:
Calories: 70
Protein: 1 g
Fat: 4 g
Carbohydrates: 9 g
Fiber: 1 g
sodium: 29 mg
Potassium: 198 mg
Phosphorus: 39 mg

Recipe Source: http://chocolatecoveredkatie.com/2011/08/11/creamy-chocolate-fudgsicles/

Two Ingredient Pancakes

Sweet Potato Pancakes:

Ingredients:

• 3 eggs
• 1 cup sweet potato (boiled or baked without skin)

Directions:

Combine sweet potatoes and eggs and mix. Mixture will be a little lumpy and it is okay if it is not perfectly combined. Pour onto a greased pan and cook on low heat. Flip when the edges are completely cooked.

Makes about 4 medium sized pancakes

Nutrients Per Pancake
Calories: 115
Fat: 3.75 g
Protein: 5.5 g
Carbohydrate: 14.5 g
Fiber: 2 g
Sodium: 75 mg
Potassium: 241 mg
Phosphorus: 97.5 mg

Banana Pancakes:

Ingredients:

• 3 eggs
• 1 medium ripe banana

Directions:

Beat eggs together and then mix in banana. Mixture will be lumpy. Pour onto a heated pan and cook on low heat. Flip once bubbles appear or edged become cooked.

Makes 4 medium sized pancakes

Nutrients per Pancake:
Calories: 79.5
Fat: 3.75 g
Protein: 4.75 g
Carbohydrate: 6.75 g
Fiber: 0.75 g
Sodium: 18 mg
Potassium: 122 mg
Phosphorus:78 mg

banana bread biscuits

Ingredients:

• 1 mashed banana
• 2 Tbsp vegan butter
• 1/2 cup plus 2 Tbsp oat flour
• 1/2 tsp baking powder
• 2 Tbsp coconut sugar

Directions:
Mix dry ingredients in one bowl (flour, baking powder, sugar) and wet ingredients in another bowl (banana, vegan butter).

Combine until just incorporated (don’t overwork the dough).

Divide into three portions and drop onto a baking sheet that’s either greased or lined with parchment paper.

Bake for 18-20 minutes at 375 degrees F.

Makes 3 biscuits

Nutrients per biscuit:

Calories: 241

Protein: 4 g
Fat: 9 g
Carbohydrate: 37 g

Fiber: 3 g

Sodium: 151 mg
Potassium: 281 mg

Phosphorus: 150 mg

Recipe Source: http://www.hungryhungryhippie.com/banana-bread-biscuits/

Raw Banana Cream Pie

Makes about 12 servings

Crust Ingredients:

• 1 cup cashews
• 1 cup dried, unsweetened coconut
• 1/2 cup dates, pitted
• 1/4 tsp sea salt

Banana Filling:

• 2 medium bananas
• 3/4 cup cashews
• 1/4 cup honey (agave or maple syrup also works)
• 1/4 cup lemon juice
• 1/3 cup coconut oil
• 1 tsp vanillla
• 1/8 tsp sea salt

Directions:

1. Place all ingredients in the food processor. Process until the mixture sticks together and the dates are well processed.

2. Dump crust mixture in into a glass dish/pie pan. press the crust down firmly in the pan with your hands.

3. Add the banana filling ingredients in your blender. Blend until creamy and smooth.

4. Pour banana cream filling into crust. Smooth out with the back of a spoon.

5. Cover and throw in the freezer. Ideally should be frozen overnight to firm up so it can be sliced.

6. This raw banana cream pie should always be kept in the freezer (It'll get soggy if in the fridge).

Nutrients Per Serving
Calories: 276
Protein: 4 g
Fat: 20 g
Carbohydrates: 24
Fiber: 3 g
Sodium: 110 mg
Potassium: 300 mg
Phosphorus: 126 mg

Recipe Source: www.therawterian.com

Raw Chocolate Banana Avocado Pudding

Ingredients:

• 1 very ripe medium sized banana
• 1/2 avocado
• 2 tsp cocoa powder
• 1/2 tsp vanilla

Directions

Place all ingredients in a blender and blend until smooth. If you don't have a blender you can also use a fork to mash all the ingredients together. Best if eaten immediately after making. 

Makes 1 serving

Nutrients Per Serving:

Calories: 230

Carbohydrates: 35 g

Protein: 3 g

Fat: 11 g

Fiber: 9 g

Sodium: 7 mg

Potassium: 810 mg

Phosphorus: 82 mg

MINTY GREEN SMOOTHIE

Serves 1-3
1 ripe banana, peeled and broken into pieces
1 medium apple, cored and cut into chunks
1 ripe pear, cored and cut into chunks
1 lemon, juiced
2-3 cups water
3-4 kale leaves, rinsed and torn
3-4 lettuce or spinach leaves, rinsed
¼ cup fresh parsley leaves
2-4 Tbsp fresh mint leaves

1) Remove the tough stems from the kale and break the kale into pieces. Place the banana pieces, apple chunks, pear chunks, lemon juice and water into the blender. Blend on high, stopping as needed to push the fruit down.
2) Then add the lettuce leaves, kale pieces, parsley and mint leaves; blend again until very smooth. Add more water if needed and blend until completely smooth and brilliant green

nutrients per serving:(2 servings)
Calories: 173
Protein: 3 g
Carbohydrate: 44 g
Fat: 1 g
Fiber: 7 g
Sodium: 54 mg
Potassium: 60 mg
Phosphorus: 611 mg

banana ice cream

• Peel 2-3 bananas and place in ziplock bag. Place in freezer until frozen.

• Once frozen place in food processor and blend for about 5 minutes, stopping occasionally to scrape the sides.

• Scoop into a bowl and serve



Makes about 2 servings:
Nutrients per Serving:
Calories: 131
Protein: 2 g
Carbohydrate: 34 g
Fat: 0 g
Fiber: 4 g
Sodium: 1 mg
Potassium: 528 mg
Phosphorus: 32 mg

BANANA MUFFINS

2 cups mashed banana(about 3 bananas)
1/2 cup dried fruit of choice
1 tsp orange peel
2 tsp vanilla
4 cup allowable flour(almond and rice flour are nice)
1/2 cups chopped nuts
4 tsp baking powder or bakers ammonia
1 tsp salt
1/4 tsp baking soda
1 cup brown sugar or other sweeteners
1/3 cup allowable oil
2 eggs or additional mashed fruit

Preheat the oven to 400 degrees. Coat muffin pans with cooking spray. Combine banana, dried fruit and orange peel, vanilla, set aside. In a separate bowl combine the flour, nuts and baking powder, salt, cinnamon and baking soda, set aside. In a large bowl stir in the sugar, oil and eggs. Stir in half the dry ingredients. Stir in half the fruit mixture. Working in batches stir in the remaining ingredients, alternating dry and wet ingredients. Batter will be fairly think. Scoop the batter into muffin pans and bake for 15-18 minutes or until a wooden pick comes out clean when inserted in the center. The muffins can be stores up to 3 days at room temperature or in the freezer up to 3 months.

Makes about 20 muffins
Nutrient Analysis per Muffin:
Calories: 232
Protein: 3 g
Carbohydrate: 42 g
Fat: 6 g
Fiber: 2 g
Sodium: 240 mg
Potassium: 226 mg
Phosphorus: 148 mg