CINNAMON STREUSEL PROTEIN MUFFINS

Want a better way to enjoy your coffee in the morning? Or how would you like to sit and read your newspaper while enjoy a yummy muffin without feeling guilty? Well, now you can....with my Cinnamon Streusel Protein Muffins.



CINNAMON STREUSEL PROTEIN MUFFINS
Servings: 12
Prep Time: 5 minutes
Bake Time: 10 to 12 minutes
Bake Temp: 350 degrees

Muffin Ingredients
1 cup old-fashioned oats
4 scoops Dymatize Elite Gourmet Protein Vanilla Whey
1 tsp baking powder
1 tsp cinnamon
2 TBS sugar-free Torani Brown Sugar & Cinnamon Syrup
2 TBS egg whites
3 TBS Splenda
1/2 cup all-natural sugar-free applesauce
1/2 cup Fage 0% Total Plain Greek Yogurt
15 Cinnamon Danish Swirl Capella Drops

Topping Ingredients
2 TBS Splenda Brown Sugar
Spray Butter
Cinnamon, sprinkled

Directions
1. Preheat oven to 350 degrees. Lightly spray muffin tin with olive oil.

2. In a large mixing bowl, mix all of your muffin ingredients together. Using a spoon, pour muffin mixture into muffin tin. Makes 12 muffins. Place muffins in oven and bake for 9 to 10 minutes.

3. Pull muffins out. Spray each muffin with spray butter. Sprinkle Splenda brown sugar and cinnamon on top of muffins. Place back into oven for 2 minutes. Remove from oven and let cool. Enjoy!



Stephanie's Tip:
These muffins are heavy and will fill you up fast. These are perfect for an on the go breakfast or snack. I think they taste great, but I prefer them completely cooled off. They tasted better that way, once the flavors were locked in after cooling them down.

Nutrition Facts {1 muffin}
Calories: 84
Fat: 1g
Carbs: 9g
Protein: 10g
Fiber: 10g
Sugar: 3g

BACK TO SCHOOL: A+ NUTRITION

A couple of weeks ago, a few of us personal trainers were asked to sit down and put together an article for our Gold's Gym newsletter. We decided to talk about the importance of packing a healthy lunch for your children who are about to head back to school. This is what we came up with and I hope you like it.

TIPS FOR PACKING A HEALTHY LUNCH



As your busy summer schedules transition from fun in the sun to school work and sports, it is important to keep in mind that your children's bodies are growing and need proper nutrition not only at home but also at school throughout the year. Although the schools are now offering nutritious lunch options, most students will choose the least healthy: do corn dogs, tater tots, and chocolate milk sound familiar? Rather than having your child{ren} choose an unhealthy meal, try packing them a lunch with healthy, fun, and delicious options. Here are some simple nutritious ideas to keep your kids healthy through the most important time of their physical and mental development. Don't forget to keep some of these options in mind for yourself and after-school snacks.

1. Water: Dehydration contributes to most of one's tiredness throughout the day. It is important to stay hydrated with pure water to improve mental functioning and energy levels. Tip: Have your kids pick out a fun water bottle. Freeze their water to help keep their sack lunch nice and cool as well as having an ice cold water to drink.

2. Whole Grains: Complex carbohydrates keep your child's energy levels elevated longer than simple carbohydrates and allows them to feel fuller longer {white bread vs. whole wheat/whole grain}. Tip: Oatmeal, Whole Grain Cereals, Whole Wheat Bread/Tortilla's, Granola Bars are just some examples.

3. Protein: Protein helps increase your child's metabolism and aids in muscle growth, so it is important to include it in each meal and snack. Lean meats such as chicken, turkey, ham or tofu will provide ample protein for their bodies to grow to their full potential. Tips: Fried and processed meats {chicken nuggets and corn dogs} do not provide the quality protein your children need.

4. Snacks: It is important to have both carbohydrates and protein in a snack. Keep in mind that snacks are just as important as a meal. Having a healthy snack between meals will allow your child's metabolism and energy levels to stay elevated during those sleepy hours of the day. Tip: Instead of having simple sugars between meals, try including fruit/vegetables, yogurt, string cheese, peanut butter, rice cakes, and granola bars.

5. Color: There should be a fun variety of colors in your child's meal. Include different colored fruits and vegetables that they will look forward to eating in a healthy packed lunch. Tip: The more color you include, the more you know your child in eating properly and nutritiously!

GARLIC & HERB STUFFED TURKEY MEATBALLS

I love cream cheese and I love turkey. Put my two loves together and you've got my stuffed turkey meatballs. I can eat these plain, in a sandwich, or on a bed of brown rice. These are great to have on hand to take on the go and eat right out of your pocket. Ha ah! Sometimes it's nice to have something that is easy to reheat and take anywhere with you. With our busy lives, this recipe is a must for me.



GARLIC & HERB STUFFED TURKEY MEATBALLS
Servings: 4
Preheat Oven: 350 degrees
Prep Time: 5 minutes
Cook Time: 45 to 50 minutes

Ingredients
1 pound ground lean turkey {93/7}
1/4 cup old fashioned oats
2 tsp Worchestire Sauce
2 Laughing Cow Garlic & Herb cheese wedges
1/2 tsp Garlic Powder
Salt & Pepper, to taste
Olive Oil Spray

Directions
1. Lightly spray muffin tin with Olive Oil spray. Set aside. Cut two laughing cow cheese wedges in half, so that you have a total of 4 slices. Set aside.

2. In a medium mixing bowl, combine your turkey, oats and Worchestire Sauce. Pat your meat mixture down into bowl. Take your hand and score meat into four equal parts.

3. Take 1/4 of turkey mix and pat into a flat patty. Take 1 piece of cheese and place in center. Start forming turkey mix around your cheese wedge till completely covered. Roll into a ball. Repeat this step till you have 4 perfect stuffed meatballs.

4. Place meatballs into muffin tin. Pour a small amount of water into remaining cups so that the pan will cook evenly and you won't ruin your muffin tin. Bake at 350 for 45 to 50 minutes. Enjoy warm!

Nutrition Facts {1 Meatball}
Calories: 214
Fat: 10g
Carbs: 4.5g
Protein: 24.5g
Fiber: .5g
Sugar: 1.25g

CHICKEN SALAD RICE CAKE OPEN-FACED SANDWICHES

I've been on a rice cake open-faced sandwich kick the last few weeks. I just can't seem to get enough of them. I love chicken salad sandwiches, so I decided to make myself a low-fat version with my yummy lightly salted rice cakes.



CHICKEN SALAD RICE CAKE SANDWICHES
Servings: 1
Prep Time: 5 minutes

Ingredients
3 oz chicken, canned
1 celery stalk, chopped
2 TBS Mayonnaise, low-fat
1 tsp mustard
1/8 tsp garlic powder
2 tomato slices
2 green lettuce leaves
2 rice cakes
salt & pepper, to taste

Directions
In a small bowl, mix your chicken, chopped celery, mayonnaise, mustard, garlic powder and salt & pepper. Place one lettuce leaf on each rice cake. Spread chicken mixture on top of lettuce and top chicken with your tomato slices. Sprinkle a dash of salt & pepper on top and ENJOY!

Nutrition Facts: {2 Rice cakes = 1 serving}
Calories: 259
Fat 8g
Carbs: 21.5g
Protein: 24g
Fiber: 1.5g
Sugar: 4g

BUFFALO CHICKEN RICE CAKES

I'm a huge fan of Frank's Hot Sauce. I use it almost every day on my chicken. I like to get creative at times and make it fun. So, here is my version of buffalo chicken on a rice cake. It's lean, it's low calorie and it's packed with protein! What's not to like?



BUFFALO CHICKEN RICE CAKES
Servings: 1
Prep Time: 3 minutes

INGREDIENTS
3 oz Chicken Breast, cooked {or use canned chicken...that works great too}
Frank's Hot Sauce, to taste
salt & pepper, to taste
1 Laughing Cow Light Swiss Cheese wedge
8 baby spinach leaves, fresh
2 Lightly Salted Rice Cakes

Directions
1. Heat your chicken in microwave on HIGH for about 1 minute. In a blender or food processor, add your chicken, Frank's hot sauce, salt and pepper. Let your food processor or blender shred your chicken till it's super fine or almost a paste {whichever you prefer}.

2. Cut your Laughing Cow Swiss cheese wedge in half and spread each half onto your 2 rice cakes. Spread your buffalo chicken on top. Place spinach leaves on top and ENJOY!

NUTRITION FACTS: {1 Serving}
Calories: 248
Fat: 7g
Carbs: 15g
Protein: 25.5g
Fiber: 0g
Sugar: 1g

PUMPKIN CHOCOLATE CHIP PROTEIN MUFFIN {Single Serving}

I found a recipe online that was for a wheat bran muffin that you cook in a mug. What? I can cook a muffin in the microwave? I was thoroughly intrigued and thought to myself, how can I turn this wheat bran {carb-loaded} muffin into a healthy protein muffin? So, I started tinkering around on my own and came up with my very own pumpkin chocolate chip protein muffin. I was so excited how well it turned out, that I'm also making a banana bread muffin and an almond poppy seed muffin too. My options are endless and I'm going to keep plugging away my ingredients to make new protein muffin recipes to share with all of you. But, for now...enjoy my pumpkin chocolate chip muffins.



PUMPKIN CHOCOLATE CHIP PROTEIN MUFFIN
Servings: 1
Prep Time: 2 minutes
Cook Time: 1 minute

Ingredients
2 TBS pumpkin puree
1/2 scoop Dymatize Elite Gourmet Protein Vanilla Whey
2 TBS old-fashioned oats
1 tsp egg whites
1/4 tsp baking powder
1/4 tsp cinnamon
1 TBS fat-free cottage cheese
1 tsp Torani sugar-free pumpkin pie or vanilla syrup
1 Stevia packet
1 tsp chocolate chips {I prefer dark chocolate}

Directions
In a small bowl, mix all of your ingredients together. Lightly spray a mug or ramekin with Pam olive oil. Pour muffin mix into mug. Place in microwave on HIGH for 1 minute.



Stephanie's Tips
If you like your muffins a little gooey, then cook for 45 to 50 seconds. If you prefer your muffin more dry, cook for 70 seconds. I also use a little spray butter on top when I eat my muffin. Also too, if you want to make more than 1 serving, just use a larger microwavable bowl and however many extra servings you do, just add one extra minute to each serving.

Nutrition Facts {1 Muffin}
Calories: 147
Fat: 3g
Carbs: 16g
Protein: 15g
Fiber: 3g
Sugar: 4.5g

OATMEAL CHOCOLATE CHIP PROTEIN COOKIES

I love oatmeal. I love homemade chocolate chip cookies. I love protein. Put all of those together and what do you got? Homemade oatmeal chocolate chip protein cookies of course! Ha ha! After many failed attempts and over 12 batches of cookies, I believe I have found the perfect harmony of ingredients to make my cookies. They're soft, almost cake like and so yummy fresh out of the oven. Even my kiddo's like them. And if you must know my kids are super picky eaters. So, if they like them, then they must be good!



OATMEAL CHOCOLATE CHIP PROTEIN COOKIES
Servings: 15 cookies
Preheat Oven: 350 degrees
Prep Time: 6 minutes
Cook Time: 15 Minutes

Ingredients
1 1/2 cups old-fashioned oats
2 scoops Dymatize Elite Gourmet Protein Vanilla Whey
3 egg whites
1/2 cup low-fat 2% Milk cottage cheese, blended
1/4 tsp baking powder
1/2 tsp baking soda
1 TBS sugar-free fat-free Jello Vanilla pudding powder
4 TBS Splenda
2 TBS Splenda Brown Sugar
1/8 tsp sea salt
1/2 tsp vanilla extract
1/4 tsp butter extract
1/4 cup milk chocolate chips

Directions
1. First you'll want to get your blender or food processor out and blend your cottage cheese till it's smooth and creamy. No chunks! Then mix all of your ingredients in a medium size mixing bowl. Stir till mixed completely together. Your mixture should look almost sticky. That's what you want!

2. Using a cookie sheet, place a large piece of parchment paper on pan and spray lightly with Pam Olive oil. Since I don't use butter or oil in the recipe, your cookies will have a tendency to stick to the pan. I found using parchment paper a big help with the situation.

3. Using a spoon, drop cookie dough onto cookie sheet. This recipe makes 15 cookies. Bake at 350 degrees for 15 minutes. Remove from oven and let them sit for about 5 minutes on cookie sheet to finish cooking the bottoms.



Stephanie's Tip
To make sure your cookies don't dry out, place them in an airtight container so that they keep their moisture.

Nutrition Facts {1 cookie}:
Calories: 83
Fat: 2g
Carbs: 11g
Protein: 6g
Fiber: 1g
Sugar: 3.5g

CHOCOLATE PEANUT BUTTER PROTEIN DIP

I got this recipe from my boss, Jolene. One day we were chatting and she gives me a piece of celery and says, "Try this! It's really good!" So, I did and LOVED it! She's genius! All you do is mix chocolate whey protein, peanut butter and Greek yogurt and you've got the best protein dip ever. I crave it almost every day! Thanks Jolene!



Now that I'm trying to cut my fat back in my diet, I decided to switch out the peanut butter for some PB2. Less calories and less fat! Woo hoo! Tastes the same, but better macro's =) My Kids also love eating this healthy snack and what's funny, is they have no idea how healthy it really is.

CHOCOLATE PEANUT BUTTER PROTEIN DIP
Servings: 1

Ingredients
1 scoop Dymatize Elite Gourmet Chocolate Whey Protein
1/2 cup Fage Total 0% Plain Greek Yogurt
2 TBS PB2

Directions
Mix together till smooth and creamy. I like to eat this with celery, but I've also eaten it with carrots, graham crackers, Quaker rice cakes, swirled in my oatmeal, and spread out on Ezekial bread. Super yummy stuff and super versatile! Me likey!

Nutrition Facts
Calories: 240
Fat: 3.5g
Carbs: 13.5g
Protein: 40.5g
Fiber: 2g
Sugar: 5.5g

HAM ROLL-UPS WITH HUMMUS

I love ham roll-ups as a fun and quick snack to fit between my meals. I had to tweak my original version of ham roll-ups to fit my diet and I came up with these. I love making these ahead of time and taking them with me on the go. They're easy to handle and store great in a small Tupperware. Also too, my kids love them. And I've got the pickiest eaters in the world, so the fact that they'll eat this protein packed snack is a huge bonus for me!


Here's all the ingredients you need, except for Worcestershire Sauce. I forgot to throw that in the picture. Whoops!

HAM ROLL-UPS WITH HUMMUS
Servings: 1 {makes 2 ham roll-ups}

Ingredients
4 Slices of Land O' Frost Premium Smoked Ham
1 TBS Sabra Roasted Pepper Hummus
1/2 tsp Worcestershire
1 TBS Fat-Free Cream Cheese
1 Claussen Pickle Spear

Directions
Mix together your hummus, cream cheese and Worcestershire sauce till smooth and creamy. Cut your pickle spear lengthwise so that you have 2 long pickle spears. Take 1 slice of ham and spread 1/2 TBS of hummus mixture on top. Layer with 1 piece of ham and spread another 1/2 TBS of hummus on top of that. Place 1/2 pickle spear on top and roll up your ham. Do the same for the second piece. Enjoy!



TIP
I'm not a big fan of deli meats. They're loaded with nitrates which has been linked to causing cancer. Nitrates are used so that the meat can stay fresher longer in the package. I know, kind of gross right? That's why, if you're incorporating deli meats in your diet, do it sparingly. Or you can find deli meats with no nitrates. They're a little more expensive and they only last about one week or less in the fridge. Sometimes these are hard to find, but they are out there!

Nutrition Facts: 1 Serving = 2 Ham Roll-Ups
Calories: 175
Fats: 9g
Carbs: 5.5g
Protein: 21g
Fiber: .5g
Sugar: 3.5g





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TART KEY LIME PIE CUSTARD

I was craving something sweet today. Hmmm....what should I do to kick my sweet tooth. But, I'm also craving something sour. Think! Think! Think! Ah ha! Key Lime Pie sounds really good right about now.



TART KEY LIME PIE CUSTARD
Servings: 1

Ingredients
1/2 cup Fage Total-0% Plain Greek Yogurt
1 TBS Torani Sugar-Free Lime Syrup
1 Sweet n' Low packet
10 drops Capella Graham Cracker
1/2 Lime, Fresh

Directions
Mix your yogurt, lime syrup, sweet n' low and graham cracker drops together. Then squeeze the juice from 1/2 lime and stir in well. Grate lime zest from your 1/2 lime on top of custard and *enjoy*

Nutrition Facts
Calories: 65
Fat: 0g
Carbs: 6g
Protein: 11.5g
Fiber: 0g
Sugar: 9g

JAMIE EASON'S VANILLA ICE CREAM

A friend of mine found this recipe online that is from Jamie Eason. It's a yummy low calorie and low carb vanilla ice cream recipe.

I love making this recipe with my kids! They get a kick out of shaking the bag and they can't wait to see the ice cream they made. Not only is this fun for the kids, but it's healthy for them too! And on top of that, it's a great arm workout. Ha ha! No joke!



JAMIE EASON'S VANILLA ICE CREAM
Servings: 1
Time to make: 15 minutes

Ingredients
1 cup unsweetened vanilla almond milk
1 tsp vanilla extract
2 TBS Splenda
2 TBS rock salt
Ice
2 lg Ziplock bags
2 Ziplock sandwich bags

Directions
1. Put one large Ziplock bag inside the other and fill with ice about half way. Pour rock salt on top of ice. I like to double my bags in case one has a small hole or it gets punctured while you're tossing it around.

2. Put one small Ziplock sandwich bag inside the other and pour your almond milk, splenda, and vanilla inside. Seal both bags tightly and place into large Ziplock bags. Seal both large Ziplock bags tightly and ~S~H~A~K~E~!



3. The more you shake the thicker the ice cream. You'll shake the bag for about 10 to 15 minutes, depending on how thick you want your ice cream. It does make your hands freezing cold, so put on oven mits, gloves, or I've even used a kitchen towel to help me toss around the bag.

4. Have fun with this! Take it outside and throw it around with the kids. Make a fun game out of it. Get your arms moving and get a great arm workout while you're at it.

Nutrition Facts {servings 1}
Calories: 52
Fat: 3.5
Carbs: 5
Protein: 1




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STEPHANIE'S PROTEIN MUFFINS

Mmmm....muffins. What if I told you that these muffins are REALLY good for you and at the same time, they taste outstanding too. I'm not lying! I swear! It's no joke ladies and gents. You can have your muffin and eat it too. I found a recipe on Dee's Cereal website for muffins and I decided to revamp my very own and attempt to make protein muffins. I have to admit that I succeeded! Oh yeah baby!



STEPHANIE'S PROTEIN MUFFINS
{Makes 12 muffins}
Bake: 350 degrees
Bake Time: 15 minutes

Ingredients
1 cup Dee's Cereal
3 scoops Dymatize Elite Gourmet Vanilla Creme Whey Protein
1 tsp. cinnamon
1 tsp. baking powder
3/4 tsp. baking soda
1/8 tsp. sea salt
1 cup fat-free cottage cheese
1 egg
3 TBS Splenda
2 TBS sugar-free fat-free Jello vanilla pudding powder
1/4 cup All Natural no-sugar added applesauce
1 tsp. vanilla extract
2 TBS sugar-free Torani vanilla syrup

Directions
Mix all of the ingredients together. Spray muffin tray with Pam Olive Oil. Spoon mixture into muffin pan and bake at 350 degrees for 15 minutes. Pull out of oven when done and let them cool for 5 minutes before pulling them out of muffin pan. Store in an air tight container or large zip-lock bag to help keep them moist.
Also, if you don't know about Dee's Cereal, go HERE to see my post on what kind of cereal it is and how I found it.

Nutrition for 1 protein muffin:
Calories: 111
Fat: 2.5g
Carbs: 13g
Protein: 10g


"Vanilla Pudding Glaze"

TOPPING SUGGESTIONS:
I have two different "topping" versions for my protein muffins. I made one batch with a vanilla pudding glaze and an other with a Splenda brown sugar topping. So, the decision is completely up to you, but remember each topping will add a few extra calories and carbs to your meal.

Vanilla Pudding Glaze Ingredients
2 TBS Fat-Free Sugar-Free Jello Pudding Powder
2/3 cup Almond Breeze unsweetened Vanilla Almond Milk

Directions
Mix together ingredients till smooth and glaze like. If it's still too thick to pour over muffins, add a TBS or two of extra Almond Milk to the mix. Pour glaze over muffins. Make sure your muffins are cooled before pouring glaze over the top.

Nutrition for glaze on 1 muffin adds:
Calories: 6
Fat: 0g
Carbs: 1g
Protein: 0g


"Brown Sugar Topping"

Brown Sugar Topping Ingredients
2 TBS Splenda Brown Sugar
Spray Butter

Directions
Make sure your muffins are cool before doing the brown sugar topping. Spray tops of muffins with spray butter. Dip each muffin into Splenda Brown Sugar.

Nutrition for 1 brown sugar topping:
Calories: 10
Fat: 0g
Carbs: 2g
Protein: 0g

YOGURT FRUIT DIP

Whenever I'm hankering for something sweet, the first thing I always grab for is fruit. But, sometimes, fruit just isn't enough. I gotta have my protein. Here's a great fruit dip that I love to make. Sometimes I'll eat it all by itself....it's that good! On other days, depending on how many carbs and calories I'm allowing myself that day {or it's a cheat meal} I'll add some yummy fruit to my taste buds for the day.



YOGURT FRUIT DIP
Servings: 1

Ingredients
1/2 cup Fage Total 0% Plain Greek Yogurt
1 TBS White Chocolate or Vanilla Sugar-Free Fat-Free Pudding Powder
2 TBS Torani Sugar-Free Vanilla Syrup
1/4 tsp Cinnamon

Directions
Mix all 4 ingredients together until mixture is smooth and creamy.

Stephanie's Tip
I seriously can eat this all by itself! Or, like I said before, eat with fruit and use it as a fruit dip. I've also taken this recipe and used it as a topping to my protein pancakes {recipes coming soon!}. It adds just the right amount of carbs and protein to any breakfast or snack.

Nutrition: 1 Serving {excluding fruit}
Calories: 85
Fat:0g
Carbs:10.5g
Protein:10g




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This post is linked to:
The Healthy Home Economist, Delightfully Dowling, Make Ahead Meals For Busy Moms, Blessed With Grace, All The Small Stuff, Kelly The Kitchen Kop, We Are That Family, This Chick Cooks, Miz Helen's Country Cottage, It's a Keeper, Somewhat Simple, Prairie Story, Paisley Passions, Frugal Follies, Fireflies and Jellybeans