Tag: deserts

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Salted Caramel Apple Donuts

Salted Caramel Apple Donuts

These salted caramel apple donuts are a higher protein sweet treat, with reduced fat and sugar. 150 Calories and 20 g of protein per donut!

  • Salted Caramel Apple Donuts
  • Salted Caramel Apple Donuts
  • Salted Caramel Apple Donuts

After many experiments, I finally created a baked donut recipe that balances the moist fluffy texture of a cake donut without the need for adding in a heap of butter and/or oil, and sugar. I used the oven to bake them, but suspect the air fryer would also work well.

The primary base of these salted caramel apple donuts is Salted Caramel flavor protein powder and unsweetened applesauce. Thy type of protein powder used is important for the texture. Whey makes too runny a batter, whereas casein does not heat well. Trutein (blend of whey, egg, and casein protein) always seems to work the best for any recipe requiring baking.

The donuts are sweet on their own and very tasty right out of the oven without any toppings. If you do ice these donuts, be sure to allow them to cool completely first!

Let me know if you enjoyed this recipe and what other donut flavors you are into!

These high protein donuts will cure any sweet tooth without the extra fat and sugar. Only about 150 calories per donut with 20g of protein.

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Sweet Treat Mango Creamsicles

Mango Creamsicles

These sweet treat mango creamsicles have only three ingredients. 65 Calories each with 5g of protein.

  • Mango Creamsicles
  • Mango Creamsicles

After purchasing a set of molds, I’ve been on a creamsicle making kick. All you need to make these sweet treat mango creamsicles are mangoes, yogurt, and vanilla extract.

The Ingredients

Before starting, make sure the mangoes are ripe or slightly overripe, or your creamsicles may taste sour. July seems to be the is ideal time of year to get ripe mango, but I’ve also had success in early spring fro mthe stock at Costco.

The vanilla extract provides a smooth undertone and combines well with the mango. Alcohol in the extract will boil off as you simmer the mango, leaving no bitter aftertaste. Let the mango reduction fully cool before preparing the creamsicles. Otherwise, ice crystals may form.

Strongly recommend using low-fat Greek yogurt for this recipe. Nonfat Greek yogurt or plant-based Greek-style yogurts also work, however they will be slightly less creamy tasting.

The scale of the recipe fills up the above mentioned 6-mold popsicle mold perfectly – each well is 3.3 oz. / 94 g. After you have filled each mold, gently tamp down to remove air gaps and re-fill to the brim of the mold as needed.

Nutrition

Each sweet mango creamsicle has 65 Calories, 5 g of protein, 10 g of carbs (8 g sugar), and 1 g of fat. For reference, a Halo Top Pop is 90 Cal, 5 g protein, 18 g of carbs (10 g sugar), and 2.5 g fat. As I’ve said before, sugar is not evil, but it’s important to be mindful of consumption within your overall nutrition balance. Moderation is the best advice, and a simple way to help mitigate over consumption is to seek out products that have minimal to no “added sugar”. These days it’s much easier to spot since “added sugar” is identified as separate line item on product nutrition labels.

Other creamsicle flavors I’ve made recently include blueberry, chocolate fudge, and peanut butter. I’ve also made with non-dairy, plant-based yogurt. It’s all the same principle, but if you want specific directions for those, shoot me a message.

Beat the summer heat with this refreshing treat. These creamsicles have only three ingredients, with no added sugar. 65 calories of natural mango bliss!

I hope you liked this recipe! Please share on socials or with a friend if you enjoyed it.

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Banana Peanut Butter Muffins

Amazingly simple recipe for delicious banana peanut butter muffins packed with protein (and some veggies!)

Peanut Butter Banana Muffins
These muffins are MOIST. There – I said it.

This recipe was inspired by a client who was looking for a change of pace for breakfast…..enter the peanut butter banana muffin with a secret ingredient – riced cauliflower!

I’ve come to appreciate the versatility of cauliflower for baking. It’s flavor neutral and can add a lot of moisture and volume which allows for a reduction the amount of flour and fats used used. Nutritionally, it helps us met our daily fiber requirements, and is also a great source of Vitamin C, Vitamin K, and Folate.

Rather than rice my own cauliflower, I purchase it frozen. It can be found at most stores, the one that I used for this recipe is from Costco. Many recipes call for squeezing out as much water as you can after cooking. However, for this recipe we want the water so no need to squeeze.

This recipe is soooo easy – in just over 20 minutes you’ll have a whole batch of tasty peanut butter banana muffins. I recommend using silicone cupcake molds so they pop right out after cooling. I highly recommend using a bit of extra peanut butter as “icing”. Yum.

Super simple recipe for delicious banana peanut butter muffins packed with protein (AND veggies!)

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Frozen Peanut Butter Cups

frozen peanut butter cups

These high protein frozen peanut butter cups are the perfect cure for an evening sweet tooth and a go-to treat to help stay on track.

Frozen Peanut Butter Cups

If you are working to get more protein in your diet, it can be a struggle at first. Incorporation from lean whole foods – poultry, meats, dairy, eggs, tofu, is the foundation, and protein powder supplements can be used as a supporting option, especially to help with a sweet tooth. These frozen protein peanut butter cups are a great example.

Before we get started talking about the recipe, you’re first going to need some silicone molds for your cups to ensure they pop out perfectly: https://amzn.to/2FSPB4N

Plan ahead, you need to freeze them for at least two hours before enjoying. I encourage you to make a large batch to eat throughout the week…. YES you could eat these every night! If they have been frozen for a prolonged period, thaw them at room temperature for 15 minutes before eating.

The macros are highly adjustable. I used a ~50:50 mix of peanut powder and peanut butter. Use 100% peanut powder to decrease fat, or use 100% peanut butter to increase fat. For the protein powder I’m using Chocolate Trutein (whey-egg-casein) blended with a bit of coco powder for extra chocolatey-ness. The flavor combos are endless. If you are using a different type of powder, you will likely need to adjust the amount of nut or seed milk.

Non-peanut alternative

If you are allergic to peanuts, almond powder plus almond butter can be substituted directly. If you are allergic to all nuts, sunflower butter works great as well.

These high protein frozen peanut butter cups are a delicious bedtime treat and can help you stay on track when tempted to eat Reese’s!

I hope you enjoy this recipe – send me a picture of yours

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