protein cookies

 
It's Free Snack Friday at Orangetheory Fitness Waikiki! That means chocolate chip mac nut protein cookies and blueberry coconut energy balls are a post workout treat for the whole Orange Ohana. Every good workout should be followed by a good snack! Fueling up with complex carbs and proteins from whole food sources will help your body repair and recover from the workout you just crushed.

Those of you who have been following my blog posts know that snacks are essential to support my active and busy lifestyle. There are several energy ball and bar recipes already scattered throughout this site such as carob chip chewy bars, chai spiced fig balls, and chocolate cherry bombs, to name a few. But this is a first appearance for protein cookies! I have recently discovered Lenny & Larry's Complete Cookies which are vegan, non GMO, and have 8g of protein per serving! I'm addicted but, like anything I buy in a package, I wanted to make them at home.

I have loosely calculated the nutritional profile for these little morsels and if you make a batch of 20 small cookies each one comes out to roughly 160 kcals and 4-6g of protein depending on the variety of protein powder you used.  Not bad! Feel free to try them with more protein powder, I am still experimenting as well!

dark chocolate + mac nut protein cookies

• 1 flax egg (1 Tbsp flaxmeal + 3 Tbsp water)*
• 1/2 cup maple syrup
• 1/4 cup coconut oil
• 1/4 cup peanut butter
• 1/2 tsp vanilla
• 1 cup whole wheat white flour
• 1/2 tsp baking soda
• 1/2 tsp baking powder
• 2 scoops or 1/2 cup plant based protein powder (I have used Vega Protein & Greens vanilla protein powder and Orgain chocolate protein powder -- both worked great!)

Preheat oven to 350 degrees F and line two large baking trays with parchment paper.

To prepare the flax egg replacer, whisk together the flaxmeal and water and set aside. In a small mixing bowl add the flour, baking soda and powder, and protein powder and combine well. In a large mixing bowl whisk together the maple syrup, coconut oil, peanut butter, and vanilla. Add the flax egg to the wet ingredients and whisk to combine. Add the dry ingredients to the wet and fold together to incorporate. Stirring gently, add the chocolate chunks and macadamia nuts, I like to chop both of these into smaller pieces first, so prepare accordingly. Stop stirring when just combined with no dry spots.

With a teaspoon, scoop out cookie dough into half golf ball sized portions on your lined baking trays. Leave 1 inch between cookies to allow for expansion. Bake at 350 for 12 minutes. Makes 18-20 small cookies.

*If you are not vegan you can substitute 1 egg instead of a flax egg, it's up to you!

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dark chocolate + mac nut protein cookies

by almost vegan October-6-2017

A little snack to help you refuel and recover after a crushing a workout 💪

Ingredients

• 1 Tbsp flaxmeal
• 1/2 cup maple syrup
• 1/4 cup coconut oil
• 1/4 cup peanut butter
• 1/2 tsp vanilla extract
• 1 cup whole wheat white flour
• 1/2 tsp baking soda
• 1/2 tsp baking powder
• 2 scoops or 1/2 cup protein powder of your choice

Instructions

Prepare the flax egg replacer, whisk together the flaxmeal and water and set aside.In a small mixing bowl add the flour, baking soda and powder, and protein powder and combine well.In a large mixing bowl whisk together the maple syrup, coconut oil, peanut butter, and vanilla.Add the flax egg to the wet ingredients and whisk to combine. Add the dry ingredients to the wet and fold together to incorporate. Stirring gently, add the chocolate chunks and macadamia nuts, chop beforehand if desired.Preheat oven to 350 degrees F and line two large baking trays with parchment paper.With a teaspoon, scoop out cookie dough into half golf ball sized portions on your lined baking trays. Leave 1 inch between cookies to allow for expansion.Bake for 12 minutes.

Details

Prep time: 10 mins Cook time: 12 mins Total time: 22 mins Yield: 20

sesame slaw

Sorry it's been so long! Life has really piled itself on these last few months. I spent the summer studying for my Sports Nutrition Certification through the ISSN (International Society of Sports Nutrition), which I passed right before going to the mainland for two weeks! Woo hoo! The mainland was a blast; tons of hiking in Utah and Idaho, swimming in the lake,  and spending time with old friends.

Since I've been back though it's been pretty hectic. Work, school, internship, and trying to make time for yoga and surf. It hasn't been easy, I actually feel like I'm being pulled in a million directions and stretching myself thin. But still holding it all together... for now.

As for the blog, I have really missed posting but that doesn't mean I'm not cooking! Don't worry, I have several recipes banked up for when life allows me to publish them. Like now! Here is one of my favorite coleslaws; crunchy, tangy, and while it's cooling down in the rest of the country, still a refreshing dish for hot-as-always Honolulu.

sesame slaw

• 2 cloves garlic
• 1 tsp sesame oil
• 2 Tbsp rice vinegar
• 1 tsp honey
• 1 tsp Bragg's amino acids
• 1/2 head cabbage
• 3-4 green onions
• 1 cup fresh sugar snap peas
• 1 handful fresh cilantro
• 2 cuties (clementine or mandarin oranges)
• 2 Tbsp toasted sesame seeds

To prepare the dressing mix together the sesame oil, vinegar, honey, and Bragg's in a small jar. Peel the garlic and finely chop or press through a garlic press. Add to the jar, cover and shake until honey has dissolved. Set aside.

Trim and shred the cabbage, chop the green onions, peas, and cilantro. Toss together in a large salad bowl. Toast the sesame seeds in a dry pan on the stove top until golden brown and aromatic. Toss the salad with the dressing and top with sesame seeds and cut up cuties!

This salad is a great side dish but can be a whole meal when served with brown rice or topped with marinated tofu! Be creative and eat your veggies!

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sesame slaw

by almost vegan September-22-2017

fresh, crisp, and cooling

Ingredients

• 2 cloves garlic
• 1 tsp sesame oil
• 2 Tbsp rice vinegar
• 1 tsp honey
• 1 tsp Bragg's amimo acids
• 1/2 head green cabbage
• 3-4 green onions
• 1 cup sugar snap peas
• 1 handful cilantro
• 2 cuties
• 2 Tbsp toasted sesame seeds

Instructions

Mix together the sesame oil, vinegar, honey, and Bragg's in a small jar.Peel the garlic and finely chop or press through a garlic press.Add garlic to the jar, cover and shake until honey has dissolved, set aside.Trim and shred the cabbage, chop the green onions, peas, and cilantro.Toss together in a large salad bowl.Toast the sesame seeds in a dry pan on the stove top until golden brown and aromatic.Toss the salad with the dressing and top with sesame seeds and cut up cuties.

Details

Prep time: 15 mins Cook time: 2 mins Total time: 17 mins Yield: 4 servings

spelt berry breakfast bowl

Spelt is one of those whole grains that doesn't get much attention. Sure, it may take a little time to cook, but once you have made a big batch for the week, the possibilities are endless! Because it is a variety of wheat, spelt does contain gluten, but as a whole grain it also contains a significant amount of fiber and protein, two things very important in your diet.

Spelt berries are great for throwing into salads and soups or making a hearty side dish with some fresh herbs and vegetables, but my favorite is eating them for breakfast! Once they are cooked you can have them cold or hot with a little almond milk, cinnamon, and loads of fresh fruit.

Breakfast should be your biggest and most nutritious meal of the day. It has become unfortunately common to either skip breakfast or have something fast and sugary to start your day. This won't fuel you for long though and leads to overeating later in the day, when you aren't going to do anything but watch Netflix and go to bed. Although it is important to refuel yourself at the end of the day to ensure proper recovery, be aware that you aren't going to be burning many calories between Game of Thrones and catching up on sleep and that overdoing it at dinner can lead to storing extra body fat.

I suggest a breakfast that will ensure you are fueled up and properly nourished so you can take on your day with full force. A combination of whole grains and fresh fruits gives you lasting energy with a good dose of fiber and plenty of micronutrients. Just one cup of dry spelt will make enough for at least three days of breakfast!

spelt berry breakfast bowls

• 1 cup dry spelt
• 3 cups water
• pinch of salt
• fresh fruit of your choice
• almond milk 
• cinnamon
• maple syrup if you need a little sweetener
• sprinkle of nuts or seeds

Soaking the spelt berries overnight will cut down the cooking time but is not necessary. If you do soak them, drain and rinse before cooking. Add the 3 cups water and cook in a saucepan over medium heat for 40 minutes (may take up to 60 if not soaked). Drain excess water and store in an airtight container in the refrigerator.

To construct bowls mix together spelt berries, cinnamon, and almond milk. Top with fresh fruit, nuts and seeds.

How do you eat your spelt berries? Let me know!!