Maiah's Protein Waffle

I love this recipe because it's easy, fast, full of protein, and maybe best of all: it's a single serving recipe.  There's no temptation here to eat a second or third waffle, which is why I sometimes avoid eating waffles.  I absolutely love waffles.  Like, a million times more than pancakes.  Actually, more than almost any other food.  It is for me to eat just one, especially when it is shaped like Mickey Mouse, which is what all my waffles are.  They are just so fun to eat.

When I was a little kid, I had no concept of portion control, and I'm pretty sure I'd eat about four waffles at a time.  At least.  Growing up with a twin sister and little brothers (also twins), it was pretty much a feeding frenzy every meal time.  I distinctly remember a friend of my father visiting and remarking "Wow you kids eat a lot!"  We of course were all insanely skinny and active, but alas, as I got older I realized I can't actually eat huge portions all day long if I want to look and feel how I like to, even if the food itself is healthy.

Anyways.  Back to the waffle.  This waffle is one waffle.  One filling, high protein waffle.  It's good alone or with a drizzle of plain unsweetened applesauce.  I can promise you too that it is delicious after a long run.  I also got around to calculating the nutrition, which is listed at the bottom.  Enjoy!

Maiah's Protein Waffle

Ingredients:

1/3 cup gluten-free oats (or less--heaping 1/4 cup works fine too)
1 tablespoon chia seeds
2 tablespoons protein powder (I used Garden of Life Vanilla Spiced Chai)
1/4 cup egg whites or vegan egg substitute
1 tablespoon sunflower seed butter (I used Wild Friends)
1/4 teaspoon pure vanilla extract
1/2 teaspoon baking powder

Directions:

1.  Food-process oats and chia seeds, then place in a bowl.

2.  Stir in remaining ingredients, mixing well.

3.  Heat waffle iron and spritz with nonstick coconut spray.  Cook until indicator light changes or it stops steaming.  Serve warm!

Notes:

I used Garden of Life Vanilla Spiced Chai protein powder.  Any vanilla protein powder will do; add in a dash of cinnamon for more flavor.  Due to my crazy sensitive stomach, I can't consume Garden of Life protein powder alone (or more than this amount at a time) but it works fine baked in with other ingredients.  Play around with your favorite!

I also used Wild Friends Honey Sunflower Seed Butter because a) it's delicious and b) it was invented by fellow University of Oregon graduates.  Go Ducks!

Lastly, add a little water if the batter is too thick, or you can get away with slightly less than 1/3 cup of the gluten-free oats.

Nutrition:
Calories: 302
Carbs: 21g
Fat: 13.2g
Protein: 22g
Sugar: 1.9g

Big News for 2015!

Hey mostly family, friends and fans!  

I'm making some big changes in my life for 2015, and I hope you'll support me--and in doing so, I can support you, too!  I'm recommitted to making my small business, Running Girl Bakery, my main priority.  My business page is Running Girl Bakery, and I'd love for you to like the page and take a peek around.  I'll continue to provide you with lots of yummy allergen-free recipes, but I am also taking a new direction with this blog.  Since healthy eating is only a part of an overall healthy lifestyle, I'm bringing my love of fitness to my blog as well and overall health and wellbeing tips.

Stay tuned for more content beyond just fantastic recipes.  I recently became a Beach Body coach, and would love your support on that facebook page as well here: Running Girl Health & Fitness
With Beach Body, I've discovered Shakeology (click "shop" to purchase your favorite flavor if you'd like to support me and try an amazing product) and some great new workouts that are finally helping me settle into my healthiest, happiest self.  

What my blog followers don't know about me: I have hypothyroidism (a sluggish thyroid) and PCOS (poly cystic ovary snydrome), both of which cause several unfortunate issues, including a sluggish metabolism, low energy levels and fertility issues.

I've finally learned what works for me and my body and I really want to share in case any of you are dealing with the same health concerns, or know someone who is.  In addition to my allergen-free foods, I sub one meal a day for Chocolate Vegan Shakeology (it's saved me. seriously) and sweat a little every day, whether a long run or even if it's just a little yoga or playing with my dogs. I'm here to share my fitness and health journey, and assist you in yours. I know firsthand the frustrations that come with not seeing results and changes in your body that seem inevitable, and I don't want everyone to go through the rollercoaster I've been on before discovering what can actually work, and be sustainable and realistic, too.
So Happy 2015 and keep reading for more delicious treats to keep you on track, no matter your resolutions or goals!

xo

Maiah

Chocolate Mint Mocha Protein Shake
gluten-free, soy-free, nut-free deliciousness!

I sub this recipe usually for one meal a day, often breakfast.  Shaekology is my fave brand since it's the only protein powder I've ever tried that a) doesn't give me intense GI issues (sorry) and b) keeps me full for hours. Every other protein smoothie I try I end up eating within a short amount of time.

Ingredients:

1 scoop Chocolate Vegan Protein Powder (I use Shakeology, but any vegan protein powder will do)
1/3 frozen banana
4 ice cubes
chilled coffee or water (10 oz or more as desired for texture)
tiny splash of pure peppermint extract
*optional: 1 tablespoon sunflower seed butter for an even more filling/thicker "meal"

Directions:

1.  In a blender....blend!  Serve fresh.  This is a great drink 30 min to an hour before a hard workout, or right after for a recovery drink, and will substitute well for breakfast.  Add more water or ice as needed for a thick milkshake-like texture.

P.S. instead of a juice cleanse, give the 3-Day Refresh a shot.  Much better results ;)

Pumpkin Cookie Dough Bites

I truly adore pumpkin.  It's low calorie, high in vitamin A and provides fiber and protein, so it fills you up.  If you prefer, omit the 2 tablespoons of mini nondairy chocolate chips for a truly clean and whole food treat.

This is basically like eating delicious pumpkin infused chocolate chip cookie dough...without fear of raw eggs.  Or inhaling mass amounts of sugar or butter.  For a healthy way to fill that cookie dough craving, reach for a food processor or blender and this quick no-bake recipe:

Pumpkin Cookie Dough Bites
yields about 2 dozen little cookies

Ingredients:

1 cup gluten-free oats
1/4 cup raw unsweetened shredded coconut
1/4 cup sunflower seeds
2 tablespoons hemp seeds
5 medjool dates
1/4 cup pumpkin
1/2 teaspoon pure vanilla extract
1/4 teaspoon cinnamon
2 tablespoons nondairy mini chocolate chips*

* optional: omit or use raw cacao nibs for a cleaner version

Directions:

1.  In a food processor, pulse the oats, coconuts and sunflower seeds until they resemble a coarse flour.
2.  Add the remaining ingredients and process/blend, adding the nondairy chocolate chips last.
3.  Roll into tablespoon or smaller sized balls and enjoy or refrigerate in an airtight container.  Keep chilled.

Vanilla Sunbutter Granola

This granola contains millet, which is yet another fabulous gluten-free grain. (And very crunchy). Often toted as the "new quinoa," millet is a prebiotic, an excellent source of fiber and vitamin B3, and contains calming serotonin.  Feel free to add even more millet to this recipe if desired!

Yummy parfait idea:  layer granola, plain coconut milk yogurt, fresh berries of choice, then repeat.  Great breakfast or post-sweat session snack.

Vanilla Sunbutter Granola

Dry Ingredients:
2 cups gluten-free oats
1 cup sunflower seeds
1/2 cup millet
2 tablespoons ground chia seeds
2 tablespoons coconut palm sugar (optional)
3/4 teaspoon cinnamon
dash sea salt

Wet Ingredients:
2-1/2 tablespoons unsweetened applesauce
3 tablespoons unsweetened sunflower seed butter
1/4 cup pure maple syrup
1-1/2 teaspoon pure vanilla extract

Directions:
1.  Preheat oven to 325 degrees and line a cookie sheet with parchment paper.
2.  Mix all the dry ingredient together and set aside.
3.  Heat applesauce, sunflower seed butter, and maple syrup together over the stove or in the microwave.  Stir in vanilla, mixing well and mix into the dry ingredients.
4.  Bake on cookie sheet for 22-24 minutes, stirring halfway then let cool for 10 minutes on a wire rack.  Once fully cooled, store in an airtight container for up to 6 or 7 weeks.

Gingerbread Granola

very tasty with a bit of plain coconut yogurt

Gingerbread Granola
Gluten-Free, Vegan and Nut-free

Ingredients:

4 cups gluten-free oats
1 cup sunflower seeds
1 cup pumpkin seeds
1 cup unsweetened shredded coconut
1-1/2 teaspoons cinnamon
3/4 teaspoon ginger
dash sea salt
3 tablespoons coconut oil, melted
1/3 cup molasses
1/4 cup pure maple syrup
1 teaspoon pure vanilla extract

Directions:

1.  Preheat oven to 300 degrees and spritz two cookie sheets with nonstick spray or coconut oil.
2.  Mix all ingredients together in a large bowl, stirring with a wooden spoon.
3.  Bake for 30 minutes, stirring the granola every 8 to 10 minutes.  Once fragrant and lightly golden brown, let the pans cool on a wire rack.  Once fully cooled, store in an airtight container or jar.

Fluffy Pumpkin Yogurt Donuts

 

Yet another healthy baked pumpkin doughnut recipe (hello Autumn), but a little airier and lighter than my previous version.  This one calls for unsweetened plain coconut yogurt (I like the brand So Delicious), but any coconut yogurt, soy or almond yogurt, etc will do.

For the "egg", mixing 1 tablespoon ground chia seeds with 3 tablespoons water is an excellent vegan egg substitute.  (Or ground flax seeds).

If you don't have access to date sugar, coconut palm sugar is great too, or sucanat.  Alternately, you can drizzle a little maple syrup into the batter and reduce the liquid.

Fluffy Pumpkin Yogurt Donuts
yields 11

Ingredients:

1 cup gluten-free flour (I used Bob's Red Mill All-Purpose Flour)
1 chia "egg" ( or flax egg)
1/2 cup organic canned pumpkin
1/3 cup unsweetened plain coconut yogurt
3 tablespoons date sugar
1 teaspoon cinnamon
1 teaspoon pure vanilla extract
1/4 teaspoon ginger
1/8 teaspoon allspice
1/2 teaspoon baking soda
1/4 teaspoon baking powder
1/8 teaspoon sea salt

Directions:

1.  Whisk wet ingredients in a bowl; set aside.  Add dry ingredients to wet, and mix until combined.
2.  Spoon into coconut oil-greased doughnut pan, and bake for 15 minutes at 350 degrees or until an inserted toothpick comes out clean.
3.  Let cool on a wire rack for 4 minutes then invert.  Serve warm plain or with optional coconut yogurt glaze.

Please excuse the photo quality...I only had my phone nearby

Optional Coconut Glaze:
Whisk unsweetened plain coconut yogurt with a little drizzle of maple syrup for a healthy yet decadent-tasting "frosting."

 

Heart-Warming Pumpkin Zucchini Bread

After a melancholy foggy afternoon, the only thing I wanted last night was something warm and comforting.  For dinner, I had several slices of this delicious bread after a bowlful of pureed garlic cauliflower (another delicious recipe I'll share another time).  When it's dark and cold, and you need a little pick-me-up, this is a great recipe.  It makes a great gift as well and I'll definitely be taking some bread with me when I see my twin sister and mother soon.

When your world gets turned upside down and you can't say, go for a run, I highly recommend baking.  It's therapeutic and yields a tasty tangible result.  I wanted to fill the house with the scent of fall: pumpkin and spice, and was not disappointed by either the aromas or the result of this fantastic bread.  Feel free to make some tweaks: suggestions are below.  For a healthier option you can omit the nondairy chocolate chips but be warned: they make the bread taste pretty great!

Heart-Warming Pumpkin Zucchini
yields 1 loaf or 4 mini loaves

Ingredients:

2 cups gluten-free all purpose flour such as Bob's
2 teaspoons baking powder
1/8 teaspoon sea salt
1-1/4 teaspoon cinnamon
1/2 teaspoon ginger
1/2 teaspoon nutmeg
3/4 cup (heaping) pumpkin puree
1 cup zucchini, shredded
1/2 cup pure maple syrup
1/4 cup applesauce
1/4 cup coconut oil, melted
3/4 teaspoon pure vanilla extract
1/3 cup nondairy mini chocolate chips (optional)
1/3 to 1/2 cup pumpkin seeds, for garnish



Directions:

1.  Preheat oven to 350 and spritz loaf pan(s) with coconut oil or nonstick spray.
2.  Sift or whisk dry ingredients together; set aside.
3.  Melt coconut oil and stir together all wet ingredients, then pour the wet ingredients into the dry, mixing well.  Add a little pumpkin or water if mixture is too dry, and stir in chocolate chips if using last.
4.  Pour into pan(s), sprinkle seeds on top and bake for 34 to 38 minutes or until an inserted toothpick comes out clean.
5.  Let cool slightly, remove from pans and let cool further on a wire rack.  Enjoy warm or store in an airtight container once fully cooled

**tips** for those with lots of allergies, choose a corn-free baking powder option such as Ener-G or Hain Featherweight baking powder.  Enjoy Life makes a great rice mini chocolate chip, and Bob's Red Mill is an easy gluten-free flour option without xanthan gum, but feel free to play around to your taste.  For a healthier option, omit the chocolate chips or reduce the maple syrup, adding more pumpkin to compensate.