Category: Recipes

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Blender Protein Oat Crepes

Blender Protein Oat Crepes

I’m officially addicted to blender protein oat crepes as an ultra-fast, high protein breakfast. Given the number of different possible flavor combinations – they can stay in rotation without getting boring.

Blender Protein Oat CrepesTomato basil Blender Protein Oat Crepes

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Important Recipe Notes

Make sure the pan is warmed up to moderate temperature before spraying with cooking spray and adding the mix (at lest 3-4 minutes). An 8″ nonstick is the perfect size.

Do not over-blend the oat-egg mixture, if you do it will get very frothy, resulting in a more spongy, pancake-like texture.

This recipe makes 4 thick crepes (more on the pancake side), or 5 thinner crepes. Go with 5 if you have the time.

Blender Protein Oat Crepe Flavors

For the standard recipe, simply add 0.5 – 1 tsp. of cinnamon to the blender with the eggs and oats. They taste amazing with fruit – I recommend putting 1/2-1 cup of frozen berries in the microwave for around a minute and then dumping on top with a little more cinnamon.

For chocolatey crepes, reduce or eliminate cinnamon and add 1 tbsp. of dutch process cocoa. If you want to offset the richness of the cocoa, add a small amount of dry sweetener of choice.

For tomato basil crepes, omit the cinnamon and instead add 2 tsp. tomato paste and 2 tsp. dried basil. Italian seasoning would work well too. Really, you could add any spice blend to the mix considering the egg and oat has a neutral flavor. For example pizza, green goddess, nutritional yeast (for a cheesy/nutty flavor).

Filling Ideas

Warmed fresh or frozen fruit – cherries or any type of berries are amazing (adds carbohydrate)

Natural peanut, almond, cashew, or sunflower seed butter (adds fat) or make a topping with water and peanut butter powder

Greek yogurt – for example Oikos Triple Zero (adds protein)

For savory crepes, roll in greens such as arugula, mushrooms, tomato, Canadian bacon

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Crispy Chicken Shawarma Bowl

This easy to prepare crispy chicken shawarma bowl is a new favorite! Pair with a tangy lemon tahini sauce, tomato, and pickles in a bowl or wrap for lunch or dinner.

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Crispy Chicken Shawarma Bowl
Crispy Chicken Shawarma Bowl

Yet again, I’m thrilled with the performance of my air fryer to achieve perfectly cooked chicken bites. I’m really skeptical of kitchen gadgets, but I’m using it at least 2-3 times per week. If you hate spending extra time in the kitchen and struggle to cook meats and veggies perfectly, this is the right tool.

Three factors which will ensure that the texture is perfect with this crispy chicken shawarma bowl:

  • Use cornstarch to velvet the chicken
  • Make sure the chicken pieces are well spaced apart in the air fryer / no touching at all
  • Evenly misting the chicken with olive oil (use a pump mister instead of propellant can to avoid a sticky, permanent coating on cookware

For the tahini sauce it’s important to follow the order of addition of ingredients, the mixture will get thicker and appear to clump before thinning out again.

The chicken and sauce taste amazing over romaine or iceberg lettuce, as a salad, but will do equally well over rice or cauli rice, or in a pita or wrap for portability.

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Turkey Meatball Marinara Skillet

Turkey Meatball Marinara Skillet
Turkey Meatball Marinara Skillet

This turkey meatball marinara skillet is a delicious and fast dinner. Leftovers for lunch taste even better, or bank extras in the freezer for future future meals.

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I love one-pan dinners that come together quickly – this dish fits the bill splendidly.

The key to delicious meatballs in this turkey meatball marinara skillet is using egg white and panko breadcrumbs to lock in moisture. The Worcestershire adds a very slight tang. Rather than chopping up fresh garlic and herbs, I opted for dry seasonings to shave off a few minutes of prep time.

It’s important not to overwork the meat or pack the meatballs too tightly. Mix the meat just enough to combine all of the ingredients, and pack them just firmly enough to stay together and survive flipping in the pan.

To get a nice browning on the meatballs, get the pan hot and liberally mist with oil before adding. If you scale up the recipe, cook the meatballs in batches so they don’t crowd the pan or touch.

  • Turkey Meatball Marinara Skillet
  • Turkey Meatball Marinara Skillet

Other Notes

96/4 ground beef or ground chicken breast will also work well in this recipe. Substitute with 99/1 ground turkey to decrease fat. Tomato provides plenty of sweetness, so opt for no-sugar added marinara.

These meatballs pair great with broccoli, riced cauliflower, and regular rice. For lunch, stuff them into a whole grain pita or wrap with lettuce or fresh basil.

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Cocoa Protein Crepes

Cocoa Protein Crepes

Cocoa protein crepes and berries are a fast treat to satisfy a sweet tooth while supporting protein intake.

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  • Cocoa Protein Crepes
  • Cocoa Protein Crepes
  • Cocoa Protein Crepes

This recipe uses Body Nutrition Trutein protein powder (ideal texture and taste for baking). If you don’t have chocolate protein powder available, other flavors work as well. I recommend checking out Vanilla Bean, Cookies & Cream, or Red Velvet Cake. Trutein is a blend of whey, egg, and casein protein. You may need to adjust the amount of milk and cooking time with a different type of protein.

This recipe scales up well if you want to make a heap of crepes. Store the extras in an airtight container in the fridge for up to a week. Separate each crepe with parchment paper, and reheat in the microwave for a few seconds.

Adjust the macros for these cocoa protein crepes by changing up the toppings and fillings. For more protein, spread on nonfat Greek yogurt. Add more fruit for additional carbs. For fats, spread on nut butter. Peanut butter and banana would be a great combo.

I hope you enjoy these crepes! Let me know if you made them. Join my Facebook Group – Fuel Your Goals for all things nutrition, performance, and habits.

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Turkey Cranberry Sweet Potato

Turkey Cranberry Sweet Potato Taco

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This turkey cranberry sweet potato is Thanksgiving rolled into one highly portable meal. Perfect if you’re short on time and looking for satisfying weekday lunches.

  • Turkey Cranberry Sweet Potato Taco
  • Turkey Cranberry Sweet Potato Taco

Like most plants, sweet potatoes contain beneficial micronutrients – vitamins, minerals, fiber, and antioxidants. The antioxidants are also responsible for the color diversity. Carotenoids are orange and yellow light emitters. Found in highest concentration in Beauregard sweet potatoes, beta-carotene is a precursor that our bodies use to produce Vitamin A. Lutein and zeaxanthin also belong to this family – both support eye health.

Notes about the recipe:

  • In addition to high Vitamin A and antioxidant concentration, with the potato skin and celery you’re also getting 12 of fiber!
  • Any variety of sweet potato works for this recipe. The quickest method is to cook the potatoes in the microwave, but if you do have the time, baking in the oven will provided a richer flavor.
  • Nutrition for each potato is 363 kcal 26P | 13F | 37C with the assumption that the hollowed out potato weighs 100g.
  • I used 93/7 lean ground turkey; chopped up leftover turkey breast would be perfect!
  • If you want to adjust the carbs up or down, use a large potato or smaller potato.

Let me know if you enjoyed these turkey sweet potato tacos! Follow me on Facebook and Instragram for more recipe ideas, and other nutrition info.

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Sugar-free Teriyaki Sauce

Sugar Free Teriyaki Sauce
Sugar Free Teriyaki Sauce

This tangy and sweet sugar-free teriyaki is a versatile sauce for stir fry, rice, burgers, and more! Flexible to adjust to your flavor preferences.

Eating to improve athletic performance, shed fat, or build strength doesn’t mean boring food. Let’s work together to fuel your goals. Contact me.

This sugar-free teriyaki sauce recipe is adjustable depending on sweet/tangy preference. Rice vinegar provides tang and pancake syrup provides the sweetness. As written, the recipe leans more to the tangy side.

The first step in preparation is the most critical. Heat the garlic, ginger, and scallion in sesame oil until it sizzles, and then add the other liquid ingredients. In doing so, flavorful oil-soluble compounds are extracted into the oil.

Teriyaki Sauce

If you need to avoid soy, the low-sodium soy sauce can be substituted with coconut aminos.

The purpose of the arrowroot powder flour is to add thickness to the sauce. I selected this thickener because it does not impart opacity. Corn starch will also work, but your sauce will be a bit cloudy.

Sweetener

No-sugar pancake syrup provides sweetness without adding calories. Personally, I don’t care for the taste of these products stand-alone as a pancake syrup, but find them handy in cooking and baking. The one I selected uses sucralose; there are multiple brands on the market that use other sweeteners, such as monkfruit. It’s likely you’ll need to adjust the quantity considering all of the products have different sweetening power. In the quantity shown in the recipe, the salty soy and tangy rice vinegar negate the maple flavor to ensure that your teriyaki doesn’t taste like pancakes. 😉 Brown sugar or honey also work in this recipe if you prefer not to use artificial sweeteners (but then of course the recipe is not sugar-free).

If you have extra teriyaki or want to make a bigger batch, it can be stored in an airtight jar in the fridge for up to a few weeks.

Vegan Recipe Idea

One of the first dishes I made was stir-fry tofu and eggplant. The sauce coated well. If you add additional veggies will release water, I recommend cooking off the water and mixing the teriyaki as the final step.

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Ginger Teriyaki Burgers (Low Cal)

Ginger Teriyaki Burgers
Ginger Teriyaki Burgers

These delicious ginger teriyaki burgers take less than 30 minutes to prepare – 200 calories per burger including teriyaki sauce, with 24g protein. Fast and flavorful.

Eating to improve athletic performance, shed fat, or build strength doesn’t mean boring food. Let’s work together to fuel your goals. Contact me.

This recipe was designed as a simple and tasty dinner taking under 30 minutes from start to finish! This dish pairs great with jasmine rice, or a combo of rice and chopped broccoli.

Protein Choices for the Ginger Teriyaki Burgers

Ginger Teriyaki Burgers

For the meat, 93/7 lean beef or turkey both work great – go with whatever you have available. They’re cooked on the stovetop versus baking or grilling to save time. The key to maximize burger flavor and texture is to not squish the meat too much when forming the burgers, and cook them at the start and finish on high heat to lock in moisture and bring out some caramelized flavors to the surface. The pan should look something like this when the burgers are complete.

Tofu is an excellent alternative. To prepare, remove water from regular (or frozen and then thawed) extra firm tofu and cut into cubes. Sprinkle the outside with garlic powder, ginger powder, and a bit of black pepper. Brown the sides of the cubes in a non-stick pan with a small amount of oil. Then, pour the teriyaki sauce into the pan and heat until the tofu has absorbed some of the sauce.

Teriyaki Sauce

The sauce recipe is very flexible depending on sweet/tangy preference. Rice vinegar provides the tang and pancake syrup provides the sweetness. This recipe lean more to the tangy side.

The first step in preparation is the most critical – heat the garlic, ginger, and scallion in sesame oil until it sizzles BEFORE adding any of the other liquid ingredients. This helps extract flavorful oil-soluble compounds.

Teriyaki Sauce

If you need to avoid soy, the low-sodium soy sauce can be substituted with coconut aminos.

The purpose of the arrowroot powder/flour is to add thickness to the sauce. I selected this thickener because it does not impart opacity. Corn starch will also do the trick, but your sauce will be a bit cloudy.

No-sugar pancake syrup is used provide sweetness without adding calories. Personally, I don’t care for the taste of these products stand-alone as a pancake syrup, but found them handy in cooking and baking. The one I selected uses sucralose; there are multiple brands on the market that use other sweeteners, such as monkfruit. It’s likely you’ll need to adjust the quantity considering all of the products have different sweetening power. In the quantity shown in the recipe, the salty soy and tangy rice vinegar negate the maple flavor to ensure that your teriyaki doesn’t taste like pancakes. 😉 Brown sugar or honey also work in this recipe if you prefer not to use artificial sweeteners (adds calories from carbohydrates).

If you have extra teriyaki or want to make a bigger batch, store in an airtight jar in the fridge for up to a few weeks.

Disclosure: I am an Amazon Associate and earn from qualifying purchases. This helps keep the website ad-free.

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Peach & Almond Overnight Oats (Vegan)

Peachy Almond Overnight Oats
Vegan Peach Almond Overnight Oats

This higher protein, lower carb vegan peach & almond overnight oats recipe combines delicious peach, toasted almonds, and cinnamon flavors into a satisfying treat. 25 g of protein per serving and lower in carbs vs. traditional overnight oats.

Eating to improve athletic performance, shed fat, or build strength doesn’t mean boring food. Let’s work together to fuel your goals. Contact me.

I love the convenience of overnight oats and parfaits for a grab-and-go breakfast. Naturally, most recipes tend to be heavy on the carbs due to high oat content. That’s not necessarily a bad thing, but often we’re looking for a more nutrient- balanced meal or snack that will better contribute to daily protein intake.

8 oz. wide-mouth mason jars are the perfect size to make 3 or 4 servings from this recipe, and easier to eat from than regular mason or jelly jars. If you want to make larger portions or scale up the recipe, jump to the 16 oz. size.

Reducing carbs

In this vegan peach & almond overnight oats recipe, I substituted some of the oats for cooked riced cauliflower to reduce total carbohydrates. The cauli provides excellent texture, increases volume, and the flavor is overwhelmed by the peanut butter. I have a number of clients who have difficulty incorporating more minimally processed veggies into their diets. Between the oats and the cauliflower, one jar provides 6 g of fiber per serving. It’s very filling!

Protein Sources

  • Blended Tofu
  • Peachy Almond Overnight Oats

The ideal protein source for this vegan recipe is soy – it’s a complete protein and well digested. So, we’re utilizing tofu as the base. If you’ve never tried blending tofu before, it’s an amazing “batter” for overnight oats and parfaits, as well as baked recipes!

For blending, make sure that the tofu is smooth and can flow in the blender (see picture). Add water as necessary and pause to scrape down the sides and move the tofu around when you’re starting out.

Just before eating your oats, add on some edamame puffs for a lovely crunch and an additional boost of protein. If you have a soy allergy, instead follow this recipe and substitute dairy protein powder a plant-based blend.

Other Notes

The amount of sweetener is personal preference. 1 tbsp. will be minimally sweet, whereas 3 tbsp. will be very sweet. I recommend tasting the tofu batter after adding the cinnamon + 1 tbsp. of sweetener to decide if you want to add more.

The quantity of water added dictates the final texture and thickness, and the parfait will become thicker after refrigeration. The recipe as shown will make a very thick parfait after refrigeration. Mix in additional water, 1 tbsp. at a time to the final batter before pouring into the jars if you prefer it thinner.

It’s simple to adjust this peach & almond overnight oats recipe for your needs. A few examples:

  • For higher carbs, add additional oats or diced peaches
  • For lower carbs, double the riced cauliflower and eliminate the oats – aka overnight “n’oats”
  • Adjust the fat by using less almonds

Disclosure: I am an Amazon Associate and earn from qualifying purchases. This helps keep the website ad-free.

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Sweet Peach Overnight Oats

Sweet Peach Overnight Oats

This sweet peach overnight oats recipe jars up the flavorful combination of peaches, vanilla, cinnamon, into satisfying treat or quick breakfast. 25 g of protein per serving, with lower carbs than traditional overnight oats.

Eating to improve athletic performance, shed fat, or build strength doesn’t mean boring food. Let’s work together to fuel your goals. Contact me.

I love the convenience of overnight oats for a grab-and-go breakfast. Naturally, most recipes tend to be heavy on the carbs due to high oat content. That’s not necessarily a bad thing, but often we’re looking for a more nutrient- balanced meal or snack that will better contribute to daily protein intake.

8 oz. wide-mouth mason jars are the perfect size to make 3 or 4 servings from this recipe, and easier to eat from than standard diameter mason or jelly jars. If you want to make larger portions or scale up the recipe, jump to the 16 oz. size.

Reducing carbs

In this recipe I substituted half of the oats with fully cooked riced cauliflower to reduce total carbohydrates. The cauli provides excellent texture, increases volume, and has no taste…..it’s totally overwhelmed by the delicious peach, cinnamon, and vanilla flavors. I have a number of clients who have difficulty incorporating vegetables into their diet, and this recipe is a simple example of how to incorporate a “hidden” minimally processed veggie. Between the oats, almond, and cauliflower, these sweet peach overnight oats provide 7 g of fiber per serving. It’s very filling!

Almond Modifications and Substitutions

To create a deeper texture, I’ve used a combination of almond meal (ground almonds) as well as slivered and crushed almonds – it’s nice to get a periodic crunchy bite with the almond pieces. I mean, check out that spoonful! If you prefer no crunch, substitute for 100% almond meal.

Nut allergy? A tasty substitution is flax meal + flax seeds.

Protein Source

For the protein power, I used Vanilla Bean Trutein. It’s a blend of whey, egg, and casein protein. It’s a product I’ve been using for years, and found to provide the best texture and taste. The recipe is forgiving if you want to use a different type of protein power, you’ll likely need less water for pure whey, and more water for pure casein or plant-based.

The quantity of water added dictates the final texture and thickness, and the oats will become thicker after refrigeration. 1 cup of water will make very thick oats using Trutein. Add in 2 tbsp. increments beyond this to get to where you think you want it.

It’s simple to adjust these sweet peach vanilla overnight oats for your needs. A few examples:

  • For higher carbs, add additional oats or diced peaches
  • For lower carbs, double the riced cauliflower and eliminate the oats – aka overnight “n’oats”
  • Adjust the fat by using less almonds
  • For a vegan option, utilize vanilla flavored soy protein or plant-protein blend

Disclosure: I am an Amazon Associate and earn from qualifying purchases. This helps keep the website ad-free.

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Peanut Butter Parfait (Vegan)

Vegan Peanut Butter Parfait
Vegan Peanut Butter Breakfast Parfait

Peanut butter lovers rejoice! This vegan peanut butter breakfast parfait is a convenient higher protein and lower carb breakfast or make-ahead snack. 25g of protein per serving and lower in carbs vs. traditional overnight oats.

Eating to improve athletic performance, shed fat, or build strength doesn’t mean boring food. Let’s work together to fuel your goals. Contact me.

I love the convenience of overnight oats and parfaits for a grab-and-go breakfast. Naturally, most recipes tend to be heavy on the carbs due to high oat content. That’s not necessarily a bad thing, but often we’re looking for a more nutrient- balanced meal or snack that will better contribute to daily protein intake.

8 oz. wide-mouth mason jars are the perfect size to make 3 or 4 servings from this recipe, and easier to eat from than regular mason or jelly jars. If you want to make larger portions or scale up the recipe, jump to the 16 oz. size.

Reducing carbs

Vegan Peanut Butter Breakfast Parfait

In this vegan peanut butter breakfast parfait, I substituted some of the oats for cooked riced cauliflower to reduce total carbohydrates. The cauli provides excellent texture, increases volume, and the flavor is overwhelmed by the peanut butter. I have a number of clients who have difficulty incorporating more minimally processed veggies into their diets. Between the oats and the cauliflower, these peanut butter overnight oats provide 9 g of fiber per serving. It’s very filling!

Protein Source

Blended Tofu

The ideal protein source for this parfait is soy – it’s a complete protein and well digested. So, in this recipe we’re utilizing tofu as the base. If you’ve never tried blending tofu before, it’s an amazing “batter” for overnight oats and parfaits, as well as baked recipes!

For blending, make sure that the tofu is smooth and can flow in the blender (see picture). Add water as necessary and pause to scrape down the sides and move the tofu around when you’re starting out.

If you have a soy allergy or aren’t into tofu, instead follow this recipe and substitute dairy protein powder a plant-based blend.

The amount of sweetener is personal preference. 1 tbsp. will be lightly sweet, whereas 3 tbsp. will be very sweet. I recommend tasting the tofu batter after adding the cinnamon + 1 tbsp. of sweetener to decide if you want to add more.

NOTE: The quantity of water added dictates the final texture and thickness, and the parfait will become thicker after refrigeration. The recipe as shown will make a very thick parfait after refrigeration. Mix in additional water, 1 tbsp. at a time to the final batter before pouring into the jars if you prefer it thinner.

It’s simple to adjust this peanut butter parfait for your needs. A few examples:

  • For higher carbs, add more oats or mix in some fresh or frozen fruit – tart cherries or blueberries would be AMAZING!
  • For lower carbs, double the riced cauliflower and eliminate the oats – aka overnight “n’oats”
  • Adjust the fat by using more or less peanut butter.

Disclosure: I am an Amazon Associate and earn from qualifying purchases. This helps keep the website ad-free.