Epic Protein Brownies

Today is an epic day. I Jordan McHenry, slept in, made something for breakfast other than pancakes, and am actually posting on my blog. Insert Harry Potter quote* “Ive waited 13yrs” XD sorry if you feel this way waiting for me to get back onto my blog!

Anyway, I was just so shocked by how delicious, tender and mousslike this protein brownie was that I knew at once it was destined to be immortalized in internet recipe glory ( I also wanted to be able to find it easily to make again haha!)

Pros of this recipe: The ingredients are simple and easy to find, the macros absolutely rock, it tastes kinda like chilis molten lava cake base, wait seriously? Yes. Make this.

Mind blowing Brownies

Ingredients:

1/2C (92g) liquid eg gwhites

1/4c (60g) pumpkin puree

1 scant Tbs (15g) unsweetened applesauce

2tbs (10g) Dark coco powder

2Tbs (20g) Oat flour

½ scoop (16g) Chocolate protein powder of choice*

1/2tsp baking powder

2 Heaping tbs granulated stevia (or sugar of choice)

3tbs sf mocha skinny syrup*

Method:

Mix all ingredients together in a bowl (wet to dry) until well incorporated) batter should not be so thick it cannot be poured. Pour into a well-greased 4×4 inch baking ramekin and pop in the oven at 350deg for 20-25min or until the center has risen and set.

Top to your heart’s desire ❤

Macros for entire brownie without the toppings:

252 Calories, 28g Carb, 4g Fat, 25g Protein, ( 8g Fiber, 4g Sugar, mainly a source of vitamin A)

Ingredients Notes:

*I used a blend of Lean body for her chocolate and BPI chocolate cookie because I needed to finish them off, depending on the flavor quality of your chocolate protein this could affect the brownies flavor just saying, the lean body for her chocolate powder is one of the best tasting chocolate proteins I have ever had it just doesn’t have the best macros. It is also a whey/casein blend which in my experience bakes much better than pure whey proteins. Less drying.

*If you do not have a sf or non sugar free (too each its own) chocolate or mocha flavored syrup understand this: I use this syrup in place of water and for extra flavor, therefore, if you are going to sub it you must understand that a substitution must be a liquid and you will also need to up the sweetness somehow for the same flavor to occur. I suggest maybe using coffee and some extra chocolate stevia drops if available. J syrup from home goods for $4

Peanut Butter Cheesecake stuffed Cupcakes

wow. Its been about a month since I last posted on this blog *cringes*… I am pretty upset I let that happen but sometimes life gets in the way. I started classes again, moved into an apartment, had surgery, and the list goes on… but no matter! I’m back now with lots of recipes backed up just itching to be shared!!

Getting back into the swing of things just in time for all hallows eve with a round of festive baking! First in the line up: Healthy chocolate cupcakes with a peanut butter protein cheesecake filling and a peanut butter pumpkin frosting! (whew say that 5x fast lol) This is one of my all time fav recipes because its sounds outlandishly impossible but oh my, it is very, very, possible. (and dangerously tasty) Hope this recipe is coming to you in time for any Halloween parties! And keep your eyes peeled for two more seasonal recipes I will be bringing your way before the week is out, its my gift to you for graciously enduring my absence. XD

Peanut butter cheesecake stuffed chocolate cupcakes with a pb pumpkin frosting

Cheesecake filling:
4oz fat free cream cheese
2tbs (3oz) fat free Greek yogurt
17g (1/2scoop) peanut butter whey (I used metabolic nutrition)*
1/2 a whole egg
1.5tbs (23g) egg whites
2tbs (30g) pumpkin
Pumpkin spice extract
1tbs granulated stevia

Combine all ingredients in a food processor or blender and set aside.

Cupcakes:
160g cauliflower (around 1/4 a large head or roughly larger than 1c)
3tbs (46g) eggwhites
1tbs (25g) applesauce
1tsp vanilla ext
1/2tsp chocolate ext
1tsp instant coffee
2tbs (10g) coco pwd
1/2 scoop (20g) chocolate protein pwd (I used nfsports)*
3tbs granulated stevia
Half 1/3C (20g) oat flour
2tbs (15g) spelt flour*
1/2tsp baking soda
1tsp baking pwd
2tbs (12g) pb2 (powdered peanut butter)
Dash almond milk

Method:
Place the cauliflower in a bowl with a lil bit if water and microwave till soft. Place in a food processor and add the eggs, apple sauce, extracts, coffee and coco pwd. Purée till it’s as smooth as you can get! Add in the rest of the ingredients and continue to pulse till smooth. Add just a splash of almond milk to help blend at the very end.

Line a cupcake tin with 6 liners; fill each one 1/3 of the way with batter. Then proceed to dollop 2tsp of cheesecake in the center of each cupcake. Proceed to pour remaining batter over each cupcake till the cheesecake is covered. Bake at 350deg F for 15-20min or until toothpick inserted comes out clean.
Let cool one minute in pan then remove and allow to cool completely outside of pan on a lil rack.

Frosting:
1/2tbs (6g) pb2* (powdered peanut butter)
2tbs (14g)  cinnamon roll pb lean*
1/2scoop (14g) peanut butter slap*
1/4C (60g) pumpkin puree
Stevia to taste (I used English toffee)
Archer farms pumpkin spice syrup to taste
Water to reach desired consistency
Mix!

Frost your cooled cupcakes with said frosting and get fancy with more Greek yogurt or cream cheese to decorate if ya want

*Note: you will have leftover cheesecake but that’s a win in my book. I took the rest; poured it in a loaf pan and baked for 30min

Also note* this could be a stand alone chocolate cupcake if you didn’t want to hassle with a filling; but you really should

Recipe Substitutions!

Proteins: as you may have noticed I used a few different powders in this recipe but no worries! All you need is a chocolate and peanut butter powder to create these cupcakes. I used Nutritforce chocolate whey, slap nutrition peanut butter whey and metabolic nutrition peanut butter whey (since apparently I’m indecisive lol). Since these are both whey’s and not casein blends I suggest substituting with a similar product and keeping the grams consistent.

Pb lean or PB2: substitute gram for gram with powdered peanut butter of choice

Spelt flour: substitute with whole wheat flour or more oat flour

If you have any other substitution inquiries please fire away and I will answer as best as I can 🙂

Mugcake Mondays!

 

Bringing a little more baking snazziness into your life with this superfood mugcake!! 😉 This mugcake is perfect for today as it is also mugcake Monday! He’s my little superfood secret weapon as I can eat my cake while also consuming a big ol dollup of vitamins/minerals! Simply add kale powder to the batter. That’s all, one little teaspoon of some sort of superfood powder and you are already halfway done vitamin wise for the whole day! (The best part is you can’t taste it!)

I made the cake chocolate because chocolate is always the answer (ok truthfully chocolate is one of the best ways to mask vegetables in healthy baking. My secrets out…. ). Topped with MORE chocolate and MORE superfood goodness! Gojis, blueberries and raspberries for all those wonderful antioxidants!! Give this guy a whirl if you’re stuck for a desert, snack, dinner, 3am in the morning hungover and hungry…. Drink responsibly lol

(Same Mugcake; different day 🙂 )

Superfood Mugcake

4.5tbs (70g) egg whites

1tbs (20g) applesauce

2.5tbs (12g) coco powder

2.5tbs (20g) oat flour

1/3scoop (10g) pesience chocolate peanut butter cup protein*

1tbs granulated stevia

1/3tsp baking powder

1tsp kale powder

Spray a small (roughly 4x4inch or 4inch diameter) mug, bowl or plastic container with spray oil. Mix all ingredients inside starting with wet and finishing with dry. Microwave for 45sec-1:30 (at 45sec the center is pretty undercooked so if you like that stop now! At 1min 30sec its all cooked through like a fluffy cake!)

Just look at that perfectly cake-like center ❤ its a work of beauty to be sure!

*Toppings in photos are a peanut butter sauce made from Chocolate Pb2, fresh berries and goji berries!

Nutrition for Cake! : 200 Calories, 26g Carb 3g Fat 19g Protein (Bonus nutrition!: 8g Fiber 3g Sugar 26% daily vitamin A requirement, 20% calcium requirement, 17% iron requirement )

**Recipe Notes:

Substitutions are pretty straight forward: pumpkin/banana for the applesauce if need be, truvia/sucralose/monk fruit for the stevia, its your head on the flour substitutions you have been warned! (flavor wise mostly).

What really matters is the Protein! My favorite baking brand plays the star part again; Pescience select Protein chocolate peanut butter cup! Whenever I use this brand I don’t have to worry at all about flavor or nutrition because they taste EXACTLY like the name and ALWAYS carry it through baking! In addition they are low fat, low carb and high protein like a protein powder should be! Plus a casein+whey blend for a fuller longer lasting protein high J If you want to eexpereince pesciense as well click hereeee and you can use my code JMC25 for 25% off your entire order!!

Another chocolate protein powder can suffice but you’re seriously missing out! 😉 just try to keep the grams the same as usual!

 

Easy-Peasy Coffee cake

Ok so if you have been following me for a while you know of my obsession with coffee cake (amongst other food related obsession lol). I mean my first post WAS  a coffee cake recipe! You will notice I am continually throwing out different coffee cake recipes with different textures, fillings, flavors and ingredients. Even my first post was  a coffee cake recipe!   I’m like the mad scientist for healthy coffee cake haha But my taste buds definitely DON’T complain!!!

( I like to top anything I bake with peanut butter, occasionally fruit and more walden farms syrup lol)

Recently I have been obsessed with this bad boy>>> Easy-peasy HIGH protein coffee cake!!! Am I using caps to often in this post?? TOO BAD. food makes me excited XD This recipe came out of necessity; I was too tired to really put to much effort into my creation sooooo I just plopped some stuff in a bowl, popped it in the oven, and came out with a surprising success! This doesn’t always happen believe me, but when it does I feel like I deserve a medal.

I have manipulated this recipe a couple ways to test its boundaries even further and am pleased to announce it is SUPER adaptable! You’ll notice the first pic is green, well that’s because I added a tsp of kale powder to the batter. In my most recent creation (pictured below), I doubled the recipe, swapped the whey+casein blend for a whey isolate, and changed the cinnamon filling to a chocolate swirl! This recipe proved up to the task and still remained successful through the tampering!!

Now that I have successfully revved up your expectation allow me to get to the recipe portion of this post: without further ado I give you coffee cake 😉

Easy-Peasy Coffee Cake

Batter-

1/2C (92g) liquid eggwhites

2tbs (40g) Apple sauce uns.

2tbs uns Almond milk *(or milk of choice)

2tbs (14g) Coconut flour

1tsp baking powder

1tsp psyllium husk powder*

Opt. tsp (5g) Kale powder

1/2 scoop (15g) Pescience snicker doodle protein powder*

Filling-

1-2tsp (depends on your preference) (6-12g) Date sugar OR coconut sugar

HEAPING amount of cinnamon

2tbs Walden farms pancake syrup*

OR Chocolate swirl!-

1tbs (5g) coco powder

1/4 scoop (7g) chocolate protein powder*

1/2 scoop (4g) super food chocolate powder

1tbs chocolate Walden farms syrup

Method for either: mix together in a small bowl and set aside

method for whole recipe:

In a mixing bowl, combine all the batter ingredients, wet to dry, until well combined. Let the batter sit for at least 5min while you preheat the oven to 30deg F. (this allows the coconut flour to thicken the batter)

Once batter has thickened, pour half of it into the bottom of a roughly 4x4inch small baking ramekin or dish. Cover this batter layer with the filling.

After layering on the filling, carefully cover the top with the remaining batter. Being careful not to swirl the filling in.

Place in the oven and bake for 15-25min (varies per oven) You will know it is finished when the cake has risen and the top has a gelden brown crisp to it.

Nutrition for cinnamon coffee Cake: 215Calories 3g Fat 20.7 Carb 24.2g Protein (bonus: 10.6g Fiber!)

*For chocolate filling subtract 15calories 3g Carb and add> 41 Calories 4g Protein, 1g Fat, 4g Carb

**Recipe Notes:

Protein powder: Yes here it is again, my favorite baking weapon, Select protein powders! Highlighting the spectacular snicker doodle flavor! Ill state again why I’m constantly using this brand- It has outstanding flavors that DONT bake out in cooking and taste exactly like there names!! Their powders are a whey/casein blend which I have found makes protein baking immensely more successful AND keeps you fuller longer thanks to the slow digesting casein protein 🙂

If you are still on the fence about this brand they do offer sample packets AND miniature protein tubs just to wet your feet in the company! But be sure to use my code: JMC25 so you can get 25% off your entire order at Pescience.com!

Recently I did successful swap out the above protein for Salted caramel Optimum nutrition whey and I would like to report that it did work! ( this is the powder I used in the chocolate swirl photo) So as always keep the grams the same and feel free to sub!

Psyllium husk powder: yes this is a crucial ingredient, no its not super hard to find or expensive. I found it at Kroger in a massive tub the other day for $10

Walden farms: In the cinnamon filling this can be swapped with- Honey, agave, maple syrup, sugar free maple syrup etc… but the nutrition will change!

In the chocolate filling I would recommend subbing with coffee and maybe adding a dash of liquid stevia for sweetness

Chocolate filling protein: This is not as crucial as it does not effect baking so sub away till your hearts content! I used optimum nutrition extreme milk chocolate with great success.

 

 

 

Marbled Mugcake

The other morning I woke up for the first time in about three weeks NOT craving pancakes or oatmeal. My usually easy to please foodie self turned its nose up at them. Pancakes and oats are great but I have learned recently that anything, no matter how delicious, can get tiring after three straight weeks. XD

My solution to the dilemma that did not involve waiting an hour for something to bake?? Mugcakes! Gloriously gooey cakey quick morning delights. It had been a while since I last made a mugcake so I had no recipes in my back pocket, no matter, I love a good challenge. After multiple cups of coffee (it is the morning mind you) I was able to pull off a spectacularly ingenious tasting and looking breakfast item: Marbled Mugcakes!! Combing the two flavor power houses of caramel and chocolate into one marvelously swirled cake!

The cake was gooey on the outside with a light airy crumb inside, It made my sorry taste buds dance for joy at this new ingenious treat. And the best part is that you don’t even need crazy ingredients! It’s amazing how microwaving can change the whole flavor of something, bringing it to a whole new cake dimension.

If you’re stuck in a breakfast rut I urge you to break the monotony with a delicious, protein packed way to start your day. Go ahead, eat cake for breakfast >: )

Marbled Mug cake

1/2C (92g) eggwhites

2tbs (40g) applesauce

3tbs (20g) oat flour

1tbs (7g) coconut flour

2tbs stevia

1tsp baking soda

Mix the base batter then pour half into a separate bowl.

For Vanilla half:

Add>

1/4 scoop (7g) vanilla or salted caramel (YUM) protein powder*

2tbs vanilla or caramel sf syrup*

Water if necessary to help make a batter.

Mix

For chocolate half:

Add>

1/4scoop (7g) chocolate protein powder*

3/4tbs (4g) coco powder

Opt. Dash chocolate superfood blend

2-3tbs cooled coffee to make a batter

Mix

Spray 2 small mugs WELL with spray oil. Then begin to layer the batters by alternating. Chocolate >vanilla>chocolate> vanilla etc.. Until all batter is used.

Don’t worry about swirling! The act of pouring the batters on top of each other swirls it for you 🙂

Microwave for 45sec; check them, then add another 30sec if not cooked yet. (Cakes will separate from edges of mug and appear porous whence cooked)

Top with chocolate sauce, melted blueberries and MORE chocolate sauce!!! 😀

**Recipe notes:

I used two small mugs and I do recommend this as it makes coking time faster and the swirls prettier since there’s less space for the batter to spill around

If you’re fake doesn’t come out marbled the batters where probably too liquidy; don’t worry though it’ll still taste great!

On the proteins I used optimum nutrition extreme chocolate and salted caramel flavors. Theses are whey isolates and worked extremely well flavor and cooking wise 🙂 as usual exchange gram for gram with proteins 

If you don’t have sf syrup ( get some from your local grocery srsly or from home goods/ koals) sub with extra stevia drops and water

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

Simple Banana Muffins

Last weekend I had an explosion of baking madness in preparation for my first week of summer classes, they are pretty fast paced due to the reduced time so I knew I really needed to plan ahead to avoid massive hunger crashes! One of the most neglected of my recipes was these Healthy Banana muffins, I did not think they would be anything special; I just wanted a quick easy snack. Boy was I wrong!! Each muffin is only around 60calroeies and I have been eating two each day before hitting the gym because they are just that good!

These Muffins are packed with subtle banana flavor, they are extremely satisfying and they are simple. They do not have to dress up under a thousand different flavor combinations to be special; they are perfectly fine stripped down to the bare minimum. In this recipe I was reminded that less is more and that sometimes the most unassuming recipes turn out to be the most successful.

Simple Banana Muffins

1 50cal container unsweetened applesauce (1/4C)

1/4C (80g) banana (for slicing and topping)

6tbs (92g) egg whites

1/2C Maple water or Almond milk*

1/4C (28g) coconut flour *(do not recommend substituting)

1/3c (30g) Kamut flour*

¼ scoop (8g) peanut butter protein powder*

1/3 scoop (15g) peanut butter banana protein powder*

1 ¼ tsp baking powder

1/2tsp baking soda

1/2tsp banana cream flavoring *(optional but highly recommended)

Method: Mix together all the wet ingredients. Add the dry and mix until everything is incorporated.

Pour into 9 muffin holders lined with cupcake liners (or sprayed WELL with nonstick spray). Top each “muffin” with one sliced banana portion.

Bake at 350deg for 25-30min *you want the tops to get golden brown!

Nutrition for 1 out of 9 muffins: 55.5 Calories .7g Fat, 8.3g Carb, 4g Protein

**Recipe Notes:

For the liquid in this recipe I used male water because I was out of almond milk and it worked quite well! Since this is not a very common drink I would recommend subbing unsweetened almond milk or 1/2c water+ 1tsp maple extract for the flavor

I used Kamut flour for its versatility and mild flavor. Good substitution choices for this flour are: Oat flour, white whole wheat flour, white flour, or possible spelt flour. Just remember too keep the grams the same (1/3c) and that this will change the nutrition!

In this recipe I used a combo of Metabolic nutrition peanut butter and Forza pro peanut butter banana protein which worked beautifully in the flavor profile so I highly recommend the same if possible! The peanut butter protein does not add peanut flavor but instead imparts a buttery taste J If unavailable try using the same amount of really any other available protein (except for an unsweetened type) Vanilla, banana, and even chocolate would all work well in this flavor profile. As always keep the grams the same and expect nutrition changes.

Fudge Filled Banana Espresso Cupcakes

Fun fact! I used to own and run my very own baking business! It was christened Daily Bread the idea was to sell cupcakes, cakes, brownies, pies etc.. and donate a portion of the proceeds to charity! When I ran this business my absolute favorite thing to make was layer cakes. I loved the grandiose opulence of the majestic layers and the endless opportunities they provided! You could take a plain chocolate sponge cake and turn it into something entirely new. Like an Oreo sin cake with thick fudge frosting and Oreo buttercream filling 😀 (Once one of the most popular recipes I might add)

Sadly the business was unrealistic at this stage in my life. I just couldn’t keep up with the demand as a full time student. For now Daily Bread has been tucked away for safe keeping; but every time I branch out and make a Full blown cake or cupcake I always reminiscence over the good ole days ❤ Todays creation from Jordan’s bakery: Light Banana cupcakes with a thick Fudge filling (Using a surprising superfood!) and vanilla espresso frosting!! The flavors blended beautifully on the palate with the banana subtly coming through against the more robust dark chocolate. They all fight for dominance against the espresso undertones for reigning flavor king but in the end none prevail and only one magical union of taste remains.

                                                                                          Banana Cupcakes with Vanilla Espresso frosting and optional Fudge filling

(Makes 12 cupcakes)

Cupcakes:

2 medium sized ripe bananas (280-300g)

2/3C (80g) Oat flour

2tbs (14g) Coconut flour

1scoop (40g) forza pro banana pb protein*

1/2C granulated stevia

1tsp baking soda

2tsp baking powder

6tbs (92g) egg whites

1/2C Almond milk unsweetened

1/2tsp vanilla extract

*optional 1/2tsp banana crème pie extract

Method: In a separate bowl or food processer, mash/blitz the bananas until achieving a smooth mixture. Procceed to combine all ingredients inside a large bowl and mix well. Once no clumps remain, divide the batter between 12 cupcake liners. Bake at 350deg for 20-25min. Remove from oven and allow to cool.

Fudge Filling:

1/2C (3/4 a large) (5oz) a ripe avocado

3/4 scoop (30g) NFsports Belgium chocolate protein*

3tbs (15g) Hershey’s dark coco powder

1/3C sf mocha syrup*

Method: Combine all ingredients in a food processor and process till smooth (alternately, mash all ingredients together. Will take longer and might not be as smooth)

Vanilla Espresso frosting:

1/4c (70g) unsalted Cashews

1/4C vanilla or mocha skinny syrup*

1/4C coffee or unsweetened almond milk

1tsp coffee grinds (recommend using the inside of a Keurig coffee cup)

Method: combine all ingredients inside of a small bowl and allow to soak for 1hr or 4hrs. Once the cashews have had time to soak, put all ingredients inside a food processor and process till smooth.

Finale: Once the cupcakes have cooled you can begin to core-fill-frost each one. I prefer to use a knife to cut a circular incision in the tops of my cupcakes and then “pluck” the center out. Then I fill the cupcake and tear the core in half, leaving me with a small bit of cupcake top that I can cover the filling with. Repeat with other cupcakes, then frost and garnish!!

Nutrition per 1 cupcake sans frosting/filling: 74 Calories 1g Fat, 11.2g Carb, 5g Protein

Nutrition per 1 full cupcake: 142 Calories 6g Fat, 14.4g Carb, 7.6g Protein

**Recipe Notes:

For the protein powders the brands listed are my favorites flavor wise. However I have baked cupcakes with 3-4 different brands of protein powders so flavor aside; I feel confident substituting another powder (keeping the grams constant) will yield positive cupcake results!

As usual I am using Jordan’s skinny syrups for flavor. In the event of needing a substitution you could use lite maple syrup, vanilla sf coffee syrup, or mocha coffee syrup. ( I recommend using the sf coffee syrups you can find at most local grocers in the coffee section)

Pb&J Brownies

( Such majesty in one picture; the Proud, tall, tower of regal brownies)

Confession time: I’ve been eating brownies with peanut butter for breakfast practically every day…. For like 2 weeks… XD lol I have some ACE brownie recipes that I make almost every Sunday just so I can wake up and have a chocolatey brownie slice alongside richly brewed coffee ( Yes I reference coffee a lot, I’m slightly addicted). Recently I have been too tired in the mornings to cook so these do the trick and also provide awesome snacks throughout the day.

Predictably I grew tired of the drab plain Jane brownies and decided to stretch my culinary muscles this week. An idea for swirling the creamy essence of peanut butter throughout the dense chocolate cake started running through my mind. And wouldn’t it be spectacular if the brownies had a raspberry hint to them? Why yes I think it would!

Enter: Peanut butter and Jelly Brownies!

Super moist fudgy brownies with a creamy peanut butter protein river twirling throughout and a hint of raspberry peeking through the intense chocolate! The flavors came together beautifully and I already made this recipe twice (For taste testing purposes only of course ;D)

As usual this recipe is supah dupah healthy with an added vitamin A bonus!

Peanut Butter and Jelly Brownies

Brownies:

1/4C (60g) unsweetened applesauce

3tbs (46g) liquid eggwhites

1/4C Raspberry sf syrup*

1tsp Raspberry extract

½ a can black beans drained and rinsed

4tbs (20g) coco powder

1/3C (40g) Oat flour

1tsp baking powder

1tsp baking soda

Method:

In a food processor process all ingredients until smooth.

**Optional: Fold in fresh raspberries, strawberries, or dried goji berries!

Filling:

1/4C (60g) pumpkin puree

2tbs (12g) powdered peanut butter*

1/4C almond milk

1tbs+1tsp Jiff whips salted caramel*

2tbs sf caramel syrup*

3tbs (12g) peanut butter protein powder*

Mix all ingredients together in a bowl and set aside.

Finale:

Spray a 8×8 baking dish and line with parchment paper. To layer the batters begin by pouring a thin layer of the brownies batter over the bottom of the dish. You want to cover the bottom but with no more than a 1cm thick layer. Then proceed to drizzle the peanut butter filling over the bottom layer (find your inner artist, get fancy).

Since there is not a ton of batter, after I have established these first two layers I finish by pouring the remaining batter over the peanut butter swirls, JUST the swirls. Then more swirls, then more brownie batter, etc.. Until you have no batter or pb filling left. It’s okay for some of the swirls to show through the top J

**Optional: Swirl in some strawberry or raspberry jam for extra pb&j effect 😉

Place in the oven and bake at 350deg for 20-25min. The brownies are done when no jiggling occurs when you shake the pan.

( I mean just look at that swirl… I could marry it. Or eat it. Either way)

Allow time to cool, these puppies will be moist and delicate!!! Slice and serve!

Nutrition for 1/6 of recipe: 120calories, 3.3g Fat, 14.3g Carb, 8.2g Protein

*Recipe Notes:

The raspberry syrup I am using is once again my good friend Jordan’s skinny syrups found at home goods or koahls for only $3.99 a bottle! I’m serious you NEED these. In the event of needing a substitution you could use lite maple syrup or vanilla sf coffee syrup (this goes for the caramel syrup as well) .This will of course detract from the “jam” flavor. I suggest adding extra raspberry extract and even a tbs of strawberry or raspberry jam

You can use any powdered peanut butter (sticking to the same 12gs) however I highly recommend bell plantation pb2 for flavor. I have tried pb lean, just great stuff pb and tru nut and still stick to old faithful pb2.

For the peanut butter in the filling I used jiff whips because the higher processed peanut butter imparted a stronger flavor in a smaller quantity. It also has lower fat than normal peanut butter and therefore offers better macros. This was just my preference, swap in other peanut butters but know the nutrition will be altered slightly.

For the protein powder I used metabolic nutrition pb whey. Peanut butter flavor wise it is my favorite protein powder I have tried so far so I highly recommend it for baking and use in general. However, as usual, sub with another pb whey or vanilla but prepare for flavor and or nutrition changes.