Chocolate Chocolate Chunk High-Protein Breakfast Cookies

Adapted from Double Chocolate High-Protein Breakfast Cookies


Ingredients
2 c. uncooked quick oats (NOT instant)
2-4 scoops unflavored whey protein powder, enough to add 40g protein
1/4 c. almond flour
4 T. unsweetened dark cocoa powder
1 t. baking soda
1/2 t. cinnamon
1/2 t. instant espresso powder
1/16 t. cayenne
1/4 t. salt
1 egg
3 oz. melted dark chocolate
1/2 c. unsweetened applesauce
1/4 t. stevia powder
2 T. wild honey
1/2 t. vanilla extract
few drops orange extract
2 oz. finely chopped dark chocolate

Directions
Set oven to 350˚F.

Sift and mix dry ingredients together in a bowl.

Mix wet ingredients together in a separate bowl.

Add wet ingredients to the dry ingredients and mix thoroughly. Toss in any dried fruit or dark chocolate and mix together.

Evenly divide the batter using a spoon or ice cream scoop onto a baking sheet lined with parchment or Silpat, then gently mash down on each circle since the cookies will not rise too much in the oven.

Bake for 8 minutes, then allow them to cool on a towel or a cooling rack. They will harden and become chewy as they cool.  

Makes 40 cookies using a 1 T. disher.

Notes: Version 4
The best yet!  Didn't mash them and they're nice and moist but still chewy.  Can't taste the stevia.  Might try to add a little more.  Increase the protein powder a bit next time; may swap it out for the almond flour entirely as that doesn't add much protein.

Nutrition Facts

Servings 8.0               5 cookies
Amount Per Serving
calories 246
% Daily Value *
Total Fat 10 g	16 %
Saturated Fat 5 g	25 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 25 mg	8 %
Sodium 195 mg	8 %
Potassium 52 mg	1 %
Total Carbohydrate 30 g	10 %
Dietary Fiber 6 g	23 %
Sugars 10 g
Protein 10 g	21 %
Vitamin A	1 %
Vitamin C	0 %
Calcium	4 %
Iron	32 %

Double Chocolate Chunk High-Protein Breakfast Cookies

Adapted from Double Chocolate High-Protein Breakfast Cookies

Ingredients
2 c. uncooked quick rolled oats (NOT instant)
2-4 scoops unflavored whey protein powder, enough to add 40g protein
1/4 c. almond flour
4 T. unsweetened dark cocoa powder
1 t. baking soda
1/2 t. cinnamon
1 t. instant espresso powder
1/16 t. cayenne
1/4 t. salt
1 egg
2 oz. melted dark chocolate (Trader Joe's 72% Pound Plus)
1/2 c. applesauce and/or pumpkin puree
2 T. wild honey
1 t. vanilla extract
few drops orange extract
4 T. skim milk
2 oz. finely chopped dark chocolate (Trader Joe's 72% Pound Plus), or nuts or dried fruit

Directions
Set oven to 350˚F.
Measure oats into a medium bowl.  Sift remaining dry ingredients on top of oats and mix together.
Mix wet ingredients together in a separate bowl with an immersion blender, and carefully stream in melted chocolate to blend.
Add wet ingredients to the dry ingredients and mix thoroughly.  Add stir-ins and mix together.
Evenly divide the batter using a spoon or ice cream scoop onto a baking sheet lined with parchment or Silpat, then gently mash down on each circle since the cookies will not rise too much in the oven.
Bake for no more than 8 minutes, then allow them to cool on a towel or a cooling rack. They will harden and become chewy as they cool. 

Notes: Version 3
Too cakey and still not chocolatey enough.  Used half applesauce and half pumpkin puree.  Add back a little stevia to increase sweetness.  I added milk because the dough seemed to dry.  Add less next time.  Original recipe didn't call for cocoa powder, and the almond flour doesn't add much protein, so skip that next time.  Chop chocolate chunks more roughly and maybe reduce amount of melted chocolate?

Nutrition Facts

Servings 8.0
Amount Per Serving
calories 227
% Daily Value *
Total Fat 9 g	13 %
Saturated Fat 4 g	20 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 24 mg	8 %
Sodium 252 mg	10 %
Potassium 50 mg	1 %
Total Carbohydrate 24 g	8 %
Dietary Fiber 5 g	22 %
Sugars 9 g
Protein 11 g	21 %
Vitamin A	36 %
Vitamin C	1 %
Calcium	12 %
Iron	29 %

Double Chocolate High-Protein Breakfast Cookies

Adapted from Chocolate Chunk High-Protein Breakfast Cookies and Double Chocolate Protein Breakfast Cookies

Ingredients
2 c. uncooked quick oats (NOT instant)
2-4 scoops unflavored whey protein powder, enough to add 40g protein
1/4 c. almond flour
2 T. unsweetened dark cocoa powder
1 t. baking soda
1/2 t. cinnamon
1/2 t. instant espresso powder
sprinkle cayenne
dash salt
1 egg
4 oz. melted dark chocolate
1/2 c. pumpkin puree
1-2 t. stevia powder
1 T. wild honey
1/2 t. vanilla extract
few drops orange extract
2 oz. finely chopped dark chocolate

Directions
Set oven to 350˚F.
Sift and mix dry ingredients together in a bowl.
Mix wet ingredients together in a separate bowl.
Add wet ingredients to the dry ingredients and mix thoroughly. Toss in any dried fruit or dark chocolate and mix together.
Evenly divide the batter using a spoon or ice cream scoop onto a baking sheet lined with parchment or Silpat, then gently mash down on each circle since the cookies will not rise too much in the oven.
Bake for no more than 12 minutes, then allow them to cool on a towel or a cooling rack. They will harden and become chewy as they cool. 

Notes: Version 2
Too hard; more like bars.  Fairly chocolatey.  Can still taste the pumpkin and the stevia.

Nutrition Facts

Servings 8.0
Amount Per Serving
calories 253
% Daily Value *
Total Fat 11 g	17 %
Saturated Fat 6 g	28 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 24 mg	8 %
Sodium 196 mg	8 %
Potassium 41 mg	1 %
Total Carbohydrate 28 g	9 %
Dietary Fiber 7 g	26 %
Sugars 8 g
Protein 11 g	21 %
Vitamin A	36 %
Vitamin C	1 %
Calcium	5 %
Iron	32 %

Chocolate Chunk High-Protein Breakfast Cookies

Adapted from Pr-Oat-ein Breakfast Cookies

Ingredients
2 c. uncooked old-fashioned oats (NOT instant)
2-4 scoops unflavored whey protein powder, enough to add 40g protein
1/4 c. almond flour
2 T. unsweetened dark cocoa powder 
1 t. baking soda
1/2 t. cinnamon
1/2 t. instant espresso powder
sprinkle cayenne
dash salt
1 egg
4 oz. unsweetened applesauce
1/2 c. almond butter
2 T. wild honey
1/2 t. vanilla extract
few drops orange extract
3 oz. finely chopped dark chocolate


Directions
Set oven to 350˚F.
Sift and mix dry ingredients together in a bowl.
Mix wet ingredients together in a separate bowl.
Add wet ingredients to the dry ingredients and mix thoroughly. Toss in any dried fruit or dark chocolate and mix together.
Evenly divide the batter using a spoon or ice cream scoop onto a baking sheet lined with parchment or Silpat, then gently mash down on each circle since the cookies will not rise too much in the oven.
Bake for no more than 8 minutes, then allow them to cool on a towel or a cooling rack. They will harden and become chewy as they cool. 

Notes: Version 1
Too dry and not chocolatey.  Almond butter adds a lot of protein, but is expensive.  Switching with melted chocolate.  Switching applesauce with pumpkin puree.  Adding stevia to sweeten instead of extra sugar.

Nutrition Facts

Servings 8.0
Amount Per Serving
calories 303
% Daily Value *
Total Fat 16 g	25 %
Saturated Fat 4 g	19 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 25 mg	8 %
Sodium 195 mg	8 %
Potassium 52 mg	1 %
Total Carbohydrate 29 g	10 %
Dietary Fiber 6 g	23 %
Sugars 9 g
Protein 13 g	25 %
Vitamin A	1 %
Vitamin C	0 %
Calcium	8 %
Iron	24 %

Cherry Whey Smoothie

Ingredients
1/2 c. tart cherry juice
3/8 c. plain 2% Greek yogurt
3/4 c. frozen pitted cherries
1-2 scoops whey protein powder, enough to add 20g protein

Directions
Blend and enjoy!

Nutrition Facts

Servings 1.0
Amount Per Serving
calories 211
% Daily Value *
Total Fat 2 g	3 %
Saturated Fat 1 g	6 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 17 mg	6 %
Sodium 63 mg	3 %
Potassium 349 mg	10 %
Total Carbohydrate 19 g	6 %
Dietary Fiber 2 g	8 %
Sugars 16 g
Protein 29 g	59 %
Vitamin A	3 %
Vitamin C	12 %
Calcium	109 %
Iron	2 %

Greek Yogurt Angelfood/Pound Cake

Adapted from Sour Cream Pound Cake

Ingredients
sunflower seed oil
4 c. sifted cake flour (about 1 lb.). plus enough to dust the pan
1/4 t. salt
1 1/2 c. 2% or whole milk Greek yogurt
1 t. baking soda
3/4 c. butter
2 3/4 c. sugar
2 t. vanilla extract
3 large eggs
2 T. fresh lemon juice


Directions
Brush a bundt pan with sunflower seed oil and coat with flour.

Mix flour and salt.

Combine yogurt and baking soda; stir well.

Place butter in large bowl and beat at medium speed until light and fluffy.  Gradually add sugar and vanilla, beating until well blended. Add eggs, 1 at a time, beating well after each addition. Add juice; beat 30 seconds.

Add flour mixture alternately with sour cream mixture to sugar mixture, beating at low speed, beginning and ending with flour mixture.

Spoon batter into prepared pan. Bake at 350° for 1 hour and 10 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes on a wire rack; remove from pan. Cool completely on wire rack.  Serve with fresh fruit topped with whipped cream.

Nutrition Facts

Baked Barbeque Country Style Pork Ribs

Adapted from Baked Barbecued Country-Style Ribs

Ingredients
2 lbs. country-style pork ribs (boneless)
1 T. salt
1 1/2 t. paprika
1 t. chipotle powder
1 t. dried oregano
1 t. fresh black pepper
1/2 t. dried thyme
1 medium onion (sliced)
1/2 c. barbecue sauce

Directions
Preheat oven to 325˚F. Line a shallow baking pan with foil; coat or spray with olive oil. Dry the ribs with a paper napkin. Mix the seasonings and rub over the ribs.
Arrange the ribs on the pan and top with onion. Cover with another piece of foil. Bake for 1 hour 15 minutes until ribs are tender.

Remove top piece of foil and brush ribs with sauce. Bake uncovered for about 15 minutes more or broil for 2-3 minutes.

Nutrition Facts

Crockpot Rotisserie Chicken

Adapted from Slow Cooker Whole Chicken

Ingredients

Vegetables
4 celery ribs cut into 1/2" pieces
8 small carrots cut into 1" pieces
1 small onion peeled and cut into 8 wedges
6 small yellow potatoes cut into 1" pieces
6 garlic cloves peeled and smashed
4 sprigs of rosemary, or equivalent dried
4 sprigs of thyme, or equivalent dried
½ t. salt
½ t. fresh ground black pepper
½ T. olive oil

Chicken
4-5 lb. chicken (small enough to fit in your crockpot without touching the lid
1 t. salt
1 ½ t. paprika
½ t. chipotle powder
½ t. fresh ground black pepper
½ t. dried thyme or 1 teaspoon chopped fresh
½ T. olive oil plus more for brushing

Gravy (optional)
2 T. unsalted butter
2 T. all-purpose flour

Directions

Chicken and Vegetables

Brush or spray a 6-quart crockpot with olive oil.  Toss vegetables with their seasonings and olive oil. 
Arrange seasoned vegetables in the slow cooker, creating a nest for the chicken.  Combine salt, paprika, chipotle powder, black pepper, dried thyme, and olive oil in a small bowl to make a seasoning paste.  Remove the giblets and neck from the chicken. Dry the outside and inside of the chicken with paper towels.  Spread the seasoning paste evenly over the chicken skin. Place the chicken breast side up on the vegetables.  Cover and cook on the “High” setting for 4 to 5 hours, or “Low” setting for 6 to 8 hours, or until the breasts reach an internal temperature of 160 to 165ºF, and thighs reach 170ºF.

For Crispy Skin (optional)

Carefully transfer chicken to a foil-lined baking tray with a rack on top. Brush the chicken with olive oil and broil 10-inches away from the top of the oven until the skin is browned and crisp, about 5 minutes.  To further brown the vegetables, transfer to a foil-lined baking tray and broil 10-inches away from the top of the oven for about 8 to 10 minutes.  Transfer chicken to a carving board and rest for 15 minutes before carving.  To serve, add vegetables to a platter and place carved chicken on top.

For Gravy (optional)

Transfer chicken drippings to a fat separator. Heat a medium sized pan over medium heat.
Melt 2 tablespoons of unsalted butter in the pan and then whisk in 2 tablespoons flour. Once a pale roux is formed, turn the heat up to medium-high. Gradually whisk in 1 cup defatted chicken drippings. Stir continuously until thickened, about 2 minutes. Add more chicken drippings for a thinner sauce. Season gravy with salt and pepper.

Nutrition Facts

Bibimbap Bowl Meal

Adapted from Bibimbap – The Ultimate Bowl Meal

Note: reduce sugar by half next time.

Ingredients

Sesame Beef
1 c. low sodium soy sauce
2/3 c. brown sugar
8 cloves garlic
4 T. grated fresh ginger
1/8 c. ghost chili flakes
4 t. toasted sesame oil
2 lbs. lean or trimmed beef roast
1 large sweet onion, sliced longitudinally
2 T. cornstarch
4 T. water
2 T. sesame seeds

Rice
2 c. brown jasmine rice
1 T. butter
4 c. water

Toppers
8 small carrots, coarsely grated
1 large English cucumber, diced
1 c. kimchi
8 large poached eggs (poach fresh each day, if meal prepping)
8 green onions, sliced
2 T. sesame seeds


Directions

Sesame Beef
Combine the soy sauce, brown sugar, garlic, ginger, sesame oil,  and chili flakes in a 3 c. measuring cup or quart jar and puree with an immersion blender.  Set the sauce aside.

Either slice or cube the beef roast.  Place in the slow cooker with the onions and the sauce.  Place a lid on the slow cooker, and cook on HIGH for four hours or LOW for eight hours. After four hours on high or eight hours on low the beef should be very tender and should shred easily with a fork. If not, replace the lid and cook for 30-60 minutes more.

Once the beef is tender, it's time to thicken the sauce. Dissolve the cornstarch in water, then pour it into the pot with the beef and cooking liquid. Stir to combine, then allow it to come back up to a simmer, at which point the sauce will thicken just slightly.  Turn off the heat.

Rice
Add the water and butter to a medium size pot.  Rinse the rice until the water runs clear.  Bring to a boil and add the rice.  Place the lid on the pot. lower the heat and cook according to package directions, about 30 minutes.  Remove the lid and fluff the rice with a fork.

Assembly
On a bed of rice, ladle 1/8 of the meat mixture, pouring some sauce on the rice.  Add cucumber, kimchi, and carrot.  Top with a poached egg, and drizzle with a bit of sauce.  Garnish with sesame seeds and green onions.


Nutrition Facts

Servings 8.0
Amount Per Serving
calories 580
% Daily Value *
Total Fat 15 g	23 %
Saturated Fat 5 g	26 %
Monounsaturated Fat 4 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 250 mg	83 %
Sodium 2391 mg	100 %
Potassium 1792 mg	51 %
Total Carbohydrate 76 g	25 %
Dietary Fiber 5 g	19 %
Sugars 24 g
Protein 33 g	66 %
Vitamin A	212 %
Vitamin C	61 %
Calcium	15 %
Iron	30 %

Orange Chocolate Scones

Adapted from Eating Well's Chocolate-Cherry Scones

Ingredients

2 3/4 c. unbleached heritage grain all-purpose flour
4 t. baking powder
1/4 c. sugar
1/2 teaspoon salt
1 t. espresso powder
1/4 t. cinnamon
1/8 t. cayenne
5 T. cold unsalted butter, cut into 1/4-inch cubes
4 oz. chopped 72% dark chocolate or 2/3 c. chips

2 T. lemon juice
enough skim milk to make 3/4 c. (to make buttermilk)
1/4 c. whole milk
1/4 t. orange extract
1/2 t. vanilla
1 large egg

1/4 c. sifted powdered sugar
2 T. orange juice concentrate
1/8 t. orange extract

Directions
Preheat oven to 400°F. Butter a large baking sheet or line it with parchment paper. Sift flour, baking powder, sugar, and salt in a large bowl. Using a pastry blender or your fingertips, cut or rub butter into the dry ingredients. Stir in chocolate. Whisk buttermilk (lemon juice plus milk), orange and vanilla extracts, and egg in a medium bowl; stir into the dry ingredients until just combined. Using the pastry blender, a sturdy wooden spoon, or your hands, work in the bowl and knead three to five times, or until the dough just comes together. On a flour-dusted surface, divide in half and pat each piece into a 8-inch circle. Cut each circle into 8 wedges and transfer to the prepared baking sheet. Bake the scones until firm to the touch, 18 to 24 minutes. Glaze, if desired.

Make Ahead Tip: Store airtight for up to 1 day; reheat at 300°F for 10 to 15 minutes.

To make the glaze, whisk the powdered sugar, thawed orange juice concentrate, and orange extract in a small bowl until smooth. Adjust consistency with a little more sugar or liquid as desired. Drizzle over warm scones with a fork or spread with a pastry brush.

Nutrition Facts

Servings 16.0
Amount Per Serving
calories 276
% Daily Value *
Total Fat 14 g	21 %
Saturated Fat 9 g	43 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 42 mg	14 %
Sodium 157 mg	7 %
Potassium 18 mg	1 %
Total Carbohydrate 30 g	10 %
Dietary Fiber 2 g	7 %
Sugars 13 g
Protein 8 g	15 %
Vitamin A	13 %
Vitamin C	4 %
Calcium	16 %
Iron	8 %