More Donut Madness!

I was SO pleased with how my past two flavors came out I couldn’t resist the temptation to expand the pronut frontier! I had it in my mind to create a snickerdoodle pumpkin donut with a maple glaze and a twist on my first vanilla cake donut recipe 😉 And AGAIN I was blown away by how easy and flavorful these little buggers are! About 5-10min mixing time + 10-20min baking time SHAZAM. Donuts. They also refrigerate spectacularly. It is becoming a breakfast staple.

But back to the flavor…. Operation snickerdoodle spice pronut came out beautifully and made my entire house smell like auntie anns pretzel shop O.O no joke.. They are dense, fluffy, and sweet, with a huge punch of snickerdoodle sensation thanks to the truly amazing pescinece snickerdoodle flavor! I dunked these guys in toffee crunch peanut butter and it was mind blowing.

The vanilla flavor was subtle and sweet like your everyday classic glaze. Not too big and showy because it KNOWS it has it going on 😉 The texture on this flavor was also much easier to manipulate thanks to some quick thinking substitutions round 2. Once again both sport outstanding nutrition profiles so you can enjoy them at all times sans guilt 😉

Snickerdoodle Pronuts

1/2C (112g) pumpkin puree

1scoop (32g) snickerdoodle pescience protein powder*

1tsp baking powder

Cinnabun extract*

1/4C (30g) oat flour

2tbs (14g) Coconut flour

2tbs (30g) egg whites

1tsp vita fiber*

1tsp folgers caramel coffee drops (*or concentrated liquid sweetener of choice, preferably caramel/toffee flavor)

Dash cinnamon

Method:

Just like my previous donut recipe; Mash all ingredients together until just combined and a thick dough has been created. Using your hands form four “donuts” from the dough. They will seem a little small and hard to work with but do your best! I find that rolling them into a long noodle and then connecting the ends is the easiest method.

Place your donuts on a well-greased baking sheet and bake at 375deg F for 12-15min or until risen and browned. Remove from oven and let cool before frosting. ( Donuts are not done if you lightly touch them and they feel doughy)

I frosted mine with nuts n more toffee crunch and a vanilla greek yogurt drizzle!

Nutrition per all 4 donuts sans frosting: 382Calories 6.2g Fat, 40g Carb 38.8g Protein (Bonus nutrition: 15g Fiber, ONLY 5.5g sugar, 280% vitamin A requirement, 33.5% calcium requirement, 21.5% Iron requirement. )

Vanilla cake donuts

2tbs+2tsp (34) egg whites

1scoop (32g) vanilla protein powder*

1 small, 1/3-1/2C (100g) finely grated yellow summer squash (can use zucchini but then it’s a green vanilla donut L )

1tbs (20g) vanilla greek yogurt (I used dannon light fat free sugar free vanilla. Sub any other but be conscience of nutrition changes.)

1tsp (5g) vita fiber*

1tsp baking powder

1/3C (40g) Oat flour

2tbs +1tbs (20g) coconut flour

1/2tsp psyllium husk powder*

1tsp vanilla stevia (or other concentrated liquid sweetener)

1/2tsp butter extract

1tsp vanilla extract

Method:

Starting with wet ingredients combine everything in a bowl mixing/mashing until a doughy consistency has been formed. Form 4 mini donut rounds using the same method as with the snickerdoodle version.

Place on a well greased baking mat and bake for 10-15min at 375deg F.

Let cool before frosting with frosting of choice. This time I opted for a greek strawberry cream cheese spread (store bought).

Nutrition per all 4 Donuts sans frosting: 430calories 8g fat, 54.6g Carb, 35g Protein. (Bonus nutrition: 20.6g Fiber, ONLY 6g sugar, 28.5% vitamin A requirement, 28.8% iron requirement!)

Recipe Notes:

Vanilla cake donuts-

I was running out of vanilla protein so I used a combination of cellucor corfetti and lean body for her vanilla. For a powder in this recipe I recommend a whey/casein blend as they bake better. Or just any vanilla you like the taste of! Some good substitutions for ideas could be: Quest vanilla, PEscience Vanilla, or Forza pro vanilla.

The psyllium husk powder is a thickener made of mostly fiber that you can find in most health sotres. (whole foods even sells it in bulk!) If you like to healthy bake I strongly suggest you invest in a can of this stuff. It ranges from 7-12$ and lasts a while.

Both Recipes-

Vita fiber. It is a honey like substance made from prebiotic fiber. It helps with texture, flavor and baking. I ordered mine on amazon but you can defiantly substitute honey or agave. The nutrition info will just change by about -5g fiber and + around 10g carb.

Snickerdoodle pronuts-

The cinnabun extract was a lucky find at wally world, and I haven’t seen them since L substitute, caramel ext. butter ext. cinnamon ext. etc.. It really shouldn’t impact the flavor to drastically.

Protein.  Get. Some. Select prtoein . Snickerdoodle ASAP!! This protein imparts such an astounding cinnamon sugary flavor to the recipe! Any other powder and you will end up with a tasty donut but not the same as the taste a simple scoop of pescience adds! I suggest a vanilla, cinnamon, or possibly peanut butter casein blends if no pescience is available.

 

The Idol “Fitness”

Romans 12:2New International Version (NIV)
2 Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.

As I sat reading my bible this morn a lot of things came to light as they always seem to do when I really allow my heart to open up to God. Body image has been tough recently, I am not as lean or cut as a majority of the girls on Instagram, I do not have a very fast metabolism either. I can gain weight from just 2300cals a day. In fact when checking my body fat percentage today I found I had gained 2lbs of fat since the last check in. I hate admitting this and I hate that it happened. I have been letting this get to me, allowing it to naw away at my inner peace like a festering illness. It has disrupted my mood, darkened my days and come out to affect those around me whom I love. I constantly try to think of how I can fix this as if fixing my body would solve all my problems, but that is not the case.

But what really matters here? Is losing or gaining 5lbs of fat going to make me a better person? No. In fact obsessing over every aspect of my body is only going to make me a shallower person and drag me further away from Christ because Christ doesn’t care what my body fat percentage is! He doesn’t care if I carry a little extra junk in the trunk! He cares about what I decide to DO with the body he blessed me with. He longs for me to spend time with him, to put others before myself and to spread the news of Jesus. When I focus all of my energy into my fitness I am replacing God with a new idol, the idol of perfection and vanity.

Matthew 6:24New International Version (NIV)
24 “No one can serve two masters. Either you will hate the one and love the other, or you will be devoted to the one and despise the other. You cannot serve both God and money.

I spoke with a girl in one of my college classes recently and our conversation really stood out. We were discussing how we loathed sitting still for classes as it hinders your metabolism. She stated how
“Yeah its bad! I can actually gain weight from taking classes; but it’s not like I work out at all haha”
And for a moment I looked down on her, thinking of how much she was holding herself back by not hitting the gym once or twice; but then she said something I can’t forget: “ I wake up early every morning to do my bible study”. A simple sentence that made me reevaluate where MY time was being spent. It made me think of whose daily life held more weight to God, the girl who made time every day to do a bible study but wasn’t very strict about fitness, or the girl who made the gym a priority? I think the answer should be obvious. While I am busy storing up treasures here on earth she knows what is truly priceless and is creating everlasting treasures up in heaven.

Mathew 6:19
19″Do not store up for yourselves treasures on earth, where moth and rust destroy, and where thieves break in and steal. 20″But store up for yourselves treasures in heaven, where neither moth nor rust destroys, and where thieves do not break in or steal

This is not to say that enjoying time at the gym and being fit is a sin, but more that when working out and its results become the center of your life you may find yourself in deep trouble. This is where I find myself; at the end of the day I stop and realize I have not prayed once. I look back at the week and realize every second of each day my mind was spent configuring new macros, creating new workouts, constantly working through how to make my physique better. These are only momentary accomplishments. I can create the best body on earth and it will still fade and be forgotten. It will not change the world in any significant way; but to spend one hour with God a day? I can save myself. I can learn how to achieve everlasting life, something that will not fade with age, but will grow stronger! For when my knees fail and my eyes wither the gym will not be there for me but prayer will. God and Jesus and heaven are eternal and everlasting. So where should my focus turn? To the momentary desires of a fallen world, Or to the glory of God?
A smaller number on the scale will not bring me joy. Less body fat will not bring me peace. Anything of the world cannot bring about true joy, only by trusting in God and allowing him to renew my mind can I really truly be content.

Psalm 100:5New International Version (NIV)
5 For the Lord is good and his love endures forever;
his faithfulness continues through all generations.

Protein Donuts

Healthy donuts had been taking the fitness world by storm and yet I had held back, hesitant. Thinking that it would take an entire morning and lots of kneading/rising to create a successful pronut ( protein donut for those unfamiliar with the lingo 😉 ) This week after seeing various posts from F00dventures involving her 5min donut recipe I decided it was high time I sucked it up and ground out some donuts of my own!

And boy was I surprised!! I over complicated something marvelously simple! There was absolutely no rising, kneading, yeast or waiting necessary! Literally like 5 min to whip up the “dough” and then MAX 8min baking time!! I made two different variations of a thick rich cake donuts and my house literally smelled exactly like a donut shop. Who needs candles when you can smell your cake and eat it??

I tested two varitations: Chocolate cake and lemon vanilla Cake! Some I frosted with chocolate peanut butter or normal peanut butter and for the lemon vanilla I chose a blueberry cream cheese. Both flavors were the perfect texture with great nutrition! Whole grains check, fiber check, protein check!!! And to help simplify things I made each recipe with healthy ingredients that most fit pantries should have ins stock 😉 and of course I always post substitutions at the bottom.

Everyone hold onto your horses! Donuts are back on the menu!!

Chocolate Cake Pronuts

1/2c (122g) canned pumpkin

1scoop (32g) prescience chocolate peanut butter protein

1tbs (5g) coco powder

1tsp baking powder

1/4c (30g) oat flour

2tbs (14g) coconut flour

6tbs (92g) egg whites

1tsp (5g) vita fibre or honey*

1tsp liquid stevia

1/2tsp chocolate extract (optional but recommended)

Mash all ingredients together until just combined and a thick dough has been created. Using your hands form four “donuts” from the dough. They will seem a little small and hard to work with but do your best! I find that rolling them into a long noodle and then connecting the ends is the easiest method.

Place your donuts on a well-greased baking sheet and bake at 375deg F for 8min or until risen and browned. Remove from oven and let cool before frosting

Nutrition for all 4 unfrosted Chocolate donuts: 402calories 6.2g Fat 45.5g Carb 39g Protein (bonus point nutrition: 17.5g Fibe, Only 8g sugar, 280% vitamin A intake, 37.5% calcium intake, 23.5% iron intake)

Lemon vanilla cake Pronuts

1/3c (40g) Oat flour

2tbs 2tsp (20g) Coconut flour

1.5tbs (35g) apple sauce (unsw)

3tbs (46g) egg whites

2tsp unsweetened almond milk

1tsp (5g) vita fibre or honey*

1/2tsp butter extract

1tsp lemon zest

1/2tsp lemon extract Or bakery cake emulsion*

1scoop (32g) snickerdoodle protein

Just like the chocolate donuts mix/mash all ingredients together until a dough has formed, adding the almond milk in last to create the right consistancy. It should get to a sticky yet moldable texture so you may need to add 1-2tsp more almond milk.

Mold the dough into 4 miniture donut shapes using the same method as described in the chocolate recipe and place on a well-greased baking sheet. Bake at 375 for 5-6min watching CAREFULLY! The vanilla cook faster due to lack of pumpkin and they will dry out if overcooked!

Let cool before frosting.

Nutrition for all 4 unfrosted vanilla donuts: 458Calories 7.5g Fat 46.5g Carb 49g Protein (Bonus nutrition: 15.8g Fiber, only 4.6g sugar, 33% vitamin c intake, 33% calcium intake, 25% iron intake!)

**Recipe Notes:

Each recipe can be modified several ways, for instance; with the vanilla simply remove any lemon flavored add ins and you now have a plain jane vanilla cake! Add some cinnamon or vanilla extract to boot!

For the Proteins you can sub in your available protein powder although I would stick to a whey/casein blend as they seem to bake better. Some examples of those are Quest protein, pescience select protein, forza pro and labrada nutrition. However cellucor does defy this rule and also bake well. When substituting protein powders one of the best things to do is keep the grams consistent!

*Note on protein: My FAVORITE baking protein is prescience for a couple of reasons: 1) it tastes AMAZING! The flavors taste exactly like they sound. Especially the snickerdoodle one! 2) it is a fast acting + slow acting protein blend sooo that means that I get that quick revamp of protein to my muscles but then the slower digesting casein to help fuel me longer. Preventing a crash or cravings later 3) its bake-a-bility!! This protein bakes like a dream AND holds its flavor!

If you are on the fence about protein brands I highly suggest pescience select powders; clikck here and get 25% off your order when using my code JMC25 😀 Ok im done bragging on this amazing brand.. For now!

Vita fiber is basically a low calorie sweetener made primarily from dietary fiber ( fiber that your body cannot digest, hence dietary because its calories are not absorbable) it works as a sweetener, thickener and baking agent. I ordered mine from Amazon but you can sub with honey! Just know that this will change the nutrition info.
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Banana Cake

Happy Birthday!! To who?? Well for this cake to my good friend Hayley XD but for this weekend to me! I made this cake about two weeks ago for my friend’s birthday and decided it was good enough to hit the blog! Unfortunately I was in such a rush that day I did not measure anything :O All I knew was that the cake was DELICIOUS (and non-fitness junkie approved) So in honor of my birthday weekend I decided to do a little birthday themed post with a festive cake. I went and re-created the recipe and actually wrote it down this time haha. Normally I am pretty strict with nutrition but seeing as you only turn 20 once in your lifetime I’m letting my hair down and going to enjoy something much naughtier than this cake!

Even if it isn’t your birthday, this cake makes a perfect sweet treat and is even healthy enough for breakfast!

Banana Cake:

1.5 RIPE bananas (185g)

6tbs (92g) egg whites

1/2tsp vanilla extract

1/2tsp banana cream ext. (opt but highly recommended)

1/2tsp liquid stevia

1/2C (60g) oat flour

1tbs (7g) coconut flour

2/3 scoop (30g, roughly 3tbs) banana peanut butter Forza Pro protein*

Scant 1/4C granulated stevia

1/2tsp baking soda

1/2tsp baking powder

Method: Begin by pureeing the peeled bananas in a blender or food processor. Once the banana is completely broken down pour the pureed fruit into a mixing bowl. Add all liquid ingredients first, then add all dry ingredients. Mix well.

Pour batter into two well-greased 4inch diameter baking ramekins (or small baking dish of choice) and bake at 350 for 20-25min or until tooth pick inserted comes out clean and tops are golden brown.

Let cool.

Frosting:

2tbs whipped Greek cream cheese

1tub dannon lite and fit vanilla yogurt (*or flavored yogurt of choice)

1/2tsp liquid stevia

Mix!

(let the cake completely cool before attempting to frost)

Nutrition per ¼ of cake sans frosting (cake makes 2 rounds): 160calories 1.8g Fat 24.5g Carb 11.5g Protein

Frosting nutrition:

125 Calories 15g Protein 2.5g Fat 11g Carb

**Recipe Notes:

This recipe is pretty straight forward substitution wise; however feel free to ask questions if you don’t have an ingredient!

The only thing you may not have is the Forza pro, I would recommend subbing in any other banana flavored protein. I prefer Forza for flavor, baking prowess, and nutrition so I highly recommend them. However, if you have to sub just stick to a good vanilla or banana flavor and keep the grams the same.

Strawberry Protein Cake

I can’t believe we are already In July! This summer is just flying by! I guess taking 10 college credit hours can do that to time haha I’m taking a nice siesta after classes today to enjoy a BIG slice of soft, fluffy, strawberry cake!!! Strawberries are my idea of the perfect summer desert and it’s only taken me 2 months to create a successful strawberry protein cake recipe… That was sarcasm.. I wish I had created this sooner!

 The cake is rich and dense with a light strawberry flavor at only 235 calories a serving!! Say whaaa? Yes. Topped off with a whipped protein fluff and fresh strawberries and it’s time to dig in!!

 Strawberry Protein Cake

 6tbs (92g) liquid egg whites

1/4c (70g) fat free Greek yogurt

1/2tsp strawberry extract

2tbs sugar free strawberry syrup*

1/3c (80g) strawberries

1/3c (40g) raspberries *(or more strawberries)

1/3c (40g) oat flour

3.5tbs (24g) coconut flour

2/3scoop (20g) strawberry protein powder*

1/4c granulated stevia

1tsp baking powder

1/2tap baking soda

 

Method:

Begin by pureeing the strawberries and raspberries into a fine liquid by either a food processor or blender. Pour the berry liquid into a bowl and add the rest of the ingredients. Whisk until combined. Pour into 2 well greased 4inch diameter baking ramekins or dish of choice. Bake at 350deg F for 25-30min (until risen and slightly browned, can use toothpick method to check)

 

Let cool.

 Protein whip:

 1/2scoop (20g) vanilla protein of choice*

5tbs fat free whipped topping

4tbs fat free Greek yogurt

1/2-1tsp stevia to taste

 Mix .

 Once cakes are cooled, slice and garnish as desired!

I added some extra cool whip, and grated sugar free dark chocolate 🙂

 

Recipe serves 2

Nutrition per 1/2 of cake recipe sans frosting: 235cals 4g Fat 28g Carb 20g Protein

 

**Recipe notes:

 I used Jordan’s skinny syrup brand strawberry syrup to sweeten, (found at koals, home goods, Amazon..) however you can sub with sf vanilla coffee syrup, possibly strawberry pancake syrup, and maybe agave nectar. Double the strawberry extract in these cases.

 I used nutriforce brand strawberry protein, swap out with another strawberry protein of necessary keeping the grams the same.

 Lastly for the whipped topping, as long as you use about 2-3tbs of a vanilla protein powder that you enjoy the taste of, you should be fine

Cinnabon Pancakes

 It’s official, I’m a pancake addict and I don’t care who knows! This is one of my absolute FAVORITE recipes for a good stack of flap jacks but I haven’t made it in Forever because it requires a little bit more time to whip together. However I had a hankering for cinnamon rolls today which meant this recipe was due for a reappearance! They embody the warm gooey cinnamon sinfulness craved of a traditional cinnamon roll in a fun new (and healthier!) way!

I sat down with my plate of goodies and dived in to a steaming sugary pile of heaven! The sugars caramelized, the icing glazed each bite, and the cakes themselves where fluffy clouds of cinnamon paradise! What more could you want from a breakfast?

Cinnabon Pancakes:

6tbs (92g) egg whites

1tbs (25g) apple sauce

1tbs sf caramel or vanilla syrup*

1/2tsp cinnamon bun extract

2-3tbs almond milk

1tsp (5g) psyllium pwd

2tbs (14g) coconut flour

2tbs (20g) oat flour

1tbs granulated stevia

1/8tsp baking soda

1/8tsp baking powder

Mix and let thicken 5-10 min

Meanwhile make the swirl filling:

1.3tsp (8g) date or coconut sugar

2-3tbs walden farms pancake syrup OR maple syrup*

Liberal amount of Cinnamon

Mix and spoon into a plastic baggy (make sure it’s all collecting at one corner) and set in a cup (keeps filling In Corner) till ready to pipe. At this point your batter should be ready. Spread three good sized batter dollops onto a well-greased griddle (batter is THICK, you will need to spread it out to make circles) Now using a pair of scissors snip the very top off of the improvised “piping bag” of filling. Carefully paint swirls onto The top of each cake (reserve leftover filling for topping) allow the cakes to cook about 5min.

( What the swirls can look like post cooking and swirling)

While cakes are cooking stage 1; mix up the cream cheese icing:

1-2tbs(10g) vanilla protein*

2tbs almond milk 2tsp granulated stevia

1tsp (10g) ff Greek yogurt

Whisk together and set aside Now your cakes should be ready. CAREFULLY flip each one and cook 3-5more minutes or until firm in the center.

Remove from griddle. Stack cakes, slather in frosting, photograph, (if you have patience) devour like nobody’s business.

Recipe makes 1 serving Nutrition including swirl and frosting: 297 calories 23g Protein, 5g Fat, 40g carb

**Recipe Notes:

I used Jordan’s skinny syrup caramel syrup for sweetener (found online Orr at home goods/koals) but a good substitute is sf coffee syrups(coffee isle at grocery store)

Substituting maple syrup will add an additional 80+cals and 20+g carbohydrates to the recipe

For the protein I used lean body for her vanilla which has AMAZING texture and flavor! But any vanilla should suffice (nutrition will change)