A delicious little cake with a big protein punch! The best part is that they are soooooooo easy to make!
Lately I have been very frustrated with store-bought protein bars, cookies and cakes. There are so many choices available for protein bars and things, that you could literally spend an hour in a Sprouts or health food store, deciding which ones to buy! Although there are a plethora of choices for protein treats, almost all of them have ingredients that I don’t prefer, or that don’t fall into the THM way of life.
Even if they say “vegan”, or “non-gmo”, or “plant-based”, almost always they have loads of sugar in them or no healthy carbs, or the sweetener they use is yucky. There really is a host of problems that I find with protein bars, cookies and cakes.
There are a couple of yummy protein bars or cookies that work, and that I actually do keep on hand for quick grab snacks or on-the-go must haves, but there literally are only a couple of brands that I would buy.
Also, I don’t know if it’s just me, but most of the protein bars, cookies and cakes that I have tried TASTE LIKE CRAP! I mean…EW! Also…I just can’t bring myself to pay almost $3 (sometimes more) for something that tastes like chalk! No thanks!
And, that is where I end up being frustrated and saying to myself, “store-bought, shmore-bought…I’ll make my own…and they’ll taste so much better!”
The thing I love about these awesome little cakes/bars is that they are so fluffy! They really do have the consistency of a cake, but the impact of a protein bar.
They are easy to wrap up and stick in fridge for easy grabbing. I made them a couple of weeks ago for my husband to take to work, and he loved having what felt like a treat, but also knowing that it was good for him and energy giving!
These little bars are made with oat flour and lots of protein, so they are perfect for those needed afternoon “pick-me-ups”.
Do It Yourself
I am one of those “weirdo” kinds of people who likes to try everything on my own. If I don’t like something, I make my own. If I can’t get someone to do something, I do it myself. I guess it just “flows through my veins”. I am a natural-born DIY’r.
I think that is why I finally decided to try making my own variations of protein bars, cookies and cakes. I just wasn’t satisfied with spending that much money on something that really wasn’t that great. It also makes me cringe to eat something that is so processed (on a daily basis).
Wanna know the amazing thing about making these awesome little cakes??? I made them in the blender!!! THE BLENDER! They take a whole of 10 minutes to whip together! So easy to make!
These guys just come out of the oven so fluffy and ready to eat! I really did score with this recipe, and am very happy with how they came out!
I have to admit that I have had this delicious amazingness for breakfast a time or two!
I mean, come on! Who WOULDN’T eat this for breakfast? The amazing part is, it is sugar-free, chock full of berries and actually has flax meal in the crust…so yea…healthy cheesecake for the win!
There are no carbs in this sucker (hence, the THM-S and Keto label), so you know that when you eat this beautiful dessert, you are only burning one fuel (fat). And, because of the lack of processed sugar, your insulin levels will not be spiked. Perfect for diabetics!
Hello breakfast, lunch or dinner!
It really is almost too pretty to eat! ALMOST.
My husband actually treats this dessert like gold! He will savor it for a couple days (which is a long time for him to keep his favorite foods without eating them), hiding it away from the kids, and sneaking a slice whenever he can. I think my cheesecakes are one of his favorite things I make.
Did you know that berries are actually really good for you? Heck yea! Here are stat on some of my favorite berries:
One cup of strawberries (about 8 berries) has 50 calories, 3 grams of fiber and more vitamin Cthan a medium orange. They’re also an excellent source of fiber, folate and potassium. A study published in the American Journal of Clinical Nutrition ranked strawberries third out of more than 1,000 antioxidant-rich foods. Strawberries also contain anthocyanins, which may help protect the nervous system and blood vessels.
Studies have shown that strawberries can help protect against several types of cancer, including breast, colon and leukemia. Research has also found that strawberries help decrease inflammation and control type 2 diabetes. In addition, one study found that eating 8 strawberries a day for 8 weeks helped lower homocysteine levels, a leading risk factor for heart disease.
One cup of these fruits has 84 calories and close to 4 grams of fiber. Blueberries are a rich source of antioxidant vitamin C, vitamin K and manganese. Research has found that blueberries may help prevent prostate cancer and protect against heart disease. Animal research has also found that blueberry extract may help improve memory, balance and coordination—potentially promising for those with Alzheimer’s disease.
One cup of raspberries has 70 calories and is an excellent source of vitamin C. The serving is also a good source of fiber, phosphorus and selenium. Raspberries contain anthocyanins (mentioned above) and another phytochemical called quercetin, found to help slow cancer growth.
As with the other berries, studies have shown that raspberries may be useful in preventing esophageal and liver cancer. Raspberries have also been shown to help control blood sugar in diabetics and help prevent liver damage.
One cup of blackberries has 62 calories, 8 grams of fiber and is an excellent source of vitamins C and K and manganese. Blackberries have been found to have the highest amount of antioxidants – higher than the other 3 berries mentioned above! They’re also bursting with all types of phytochemicals, which have been shown to help fight or prevent cancers like liver, colon, lung and esophogeal. Blackberries also contain quercetin, an antioxidant that may help decrease the risk of heart disease.https://www.foodnetwork.com/healthyeats/healthy-tips/2013/07/the-health-benefits-of-berries
Neeedless to say..this cheesecake is not only nutritious for you, but it is absolutely delicious! It is a favorite around here, and I would love to share the “love” with y’all!
So, pull up a chair and a good napkin, and let me share this beauty with you! Hope you enjoy it as much as my husband does! 😉
I wanted to add this recipe today so that if you were looking for healthy alternatives for tomorrow, this recipe would be available. I hope you enjoy them as much as we did!
The Color Green
So…This morning, as I started thinking about what to put in my cookies, I thought to myself, “well, they obviously need to be green right?”
So, I grabbed my proposed ingredients (I was inventing the recipe on the fly), and grabbed the box of green food coloring. I proceeded to read the ingredients… and…..WOW!
I have one word…”EW”.
I mean really, have you ever read what is inside of store-bought food coloring?!?!?!? EW!
Here are the ingredients in regular old green food coloring…
proplene glycol (they use that in anti-freeze!)
fd&c yellow 5
propylparaban (a preservative)
So… as I stood there saying “ew, ew, ew…”, over and over in my head…I decided that I would go with whatever green thing that was in my fridge. It just happens that I had some fresh baby spinach.
Yes, you guess it…SPINACH MAKES THESE COOKIES GREEN!
NOW you’re probably going “EW!”-But don’t say that until you’ve tried these YUMMY cookies!
My boys had their little friend over today, and they were all coloring together. I asked them if they would be my cookie testers, and of course with the mention of cookies, they were on board!!!
So, I put a plate of the yummy green cookies in front of them, and they basically disappeared instantaneously!
Little did they know that they just ate cookies with spinach in them! HAHA!!! GOTCHA!
But they absolutely loved them, and begged for more…even AFTER they found out about the leafy greens int them!
The great thing about spinach, is that it really is easy to mask the “spinach” flavor. It has such a light flavor to it anyways, and I guess that’s why I like to add it to my recipes.
Needless to say, these are kid approved!
They store really well in the fridge and actually get an even better “cookie texture” after being in the fridge for an hour!
Little Irish “poops”…
Haha…even writing that makes me laugh. Lol. It’s not what you think though. I wanted to share a trick that finally (after lots of failed attempts) worked for me. My poor kitchen was so messy when I made these, and I am still finding green gooey smudges all over everything!
But, I found that if you make the cookie dough into what looks like little “poopy piles”, they bake perfectly round! Hence, the pastry bag! It makes it easier…trust me. Yay me!
So, although they look funny before you bake them, they really do turn out perfect after!
Anyways…I hope you have as much fun making these guys as I did! It really does feel great to serve healthy cookies to my kids, instead of the sugar laden ones that will be all over the place this week. Hope you enjoy these healthy bad boy cookies!
I don’t know if you have noticed, but I love to incorporate protein into most things that I bake! I love the stuff! It’s such a great thing for building muscles! And, yes, I love muscles!
So why not add it into all things sweet and yummy?
Not all protein supplements are created equal though.
Whey concentrate is one of the most basic forms of protein that is found in many protein tubs on the shelves of supplement stores. People who are looking for an inexpensive protein source will find tubs of strictly whey protein concentrate with a lower price tag.
This is a great starting point for beginners and those looking to add protein to their diet without making your wallet lighter. Some people will find though that they have a hard time digesting the concentrates and will end up feeling a little gassy and bloated.
Whey concentrate can be used both pre and post workout and can also be used as a snack in between meals. This is not a preferred source of protein to be used at night.
If you are looking for a protein that will slowly breakdown over the course of several hours that you can use as a meal, or better yet right before you go to bed then casein protein is definitely the way to go. Before bed if you take in casein protein you will stay anabolic throughout the night and will be able to utilize the protein in your body.
Casein takes anywhere from 5-7 hours to fully breakdown which keeps your body absorbing and utilizing the nutrients even while you sleep. People also use casein during the day to help stay full and to keep a constant supply of protein in your body to supply the muscles with proper nutrition for hours after drinking the shake.
Another positive to this source of protein is its high glutamine content. Glutamine helps boost the immune system and speed up recovery. This is the preferred source of protein to use at night before bed.
Isolates are one of the quickest absorbing proteins (but not the quickest-we will get to that soon enough). People will find this source of protein to be a bit on the expensive side (more-so than whey concentrates), but not near as expensive as the protein we will be touching on next.
These proteins are perfect for those with low carb diets. Many of the protein tubs on the market these days that are strictly whey isolates have very low if any carbs/sugars. Isolates are great pre and post workout as they are absorbed quickly and can supply the muscle the nutrients needed to help recover and grow.
Hydrolysate protein is the most expensive source of protein you will find on the markets these days and is the highest quality of protein available. They provide highly absorbable peptides that can have a great anabolic effect (highest absorption rate of the proteins available).
Hydrolysate protein is also much better on the digestive system compared to whey concentrates. This protein can be used both pre and post workout.
Soy protein (even though not a huge seller for bodybuilders) is a good source of protein for those looking for a vegetarian source of protein. This is a useful source of protein and comes with many benefits to its user. It is loaded with glutamine (to help with recovery), arginine (help dilate blood vessels to allow nutrition to get into the muscles quicker), and BCAA’s (help with recovery).
Soy supports a healthy cholesterol profile due to the isoflavones found in the product. It has also been found to boost thyroid hormone output. By doing so, it speeds up the metabolism which aids in fat loss. This type of protein can be used both pre and post workout or anytime throughout the day if needed to get in a meal/snack containing protein. This source is not preferred to use at night.
MILK PROTEIN ISOLATE
Milk protein isolates contain both casein and whey proteins. This source is full of amino acids (similar to soy protein). This type of protein is mostly used in a blended protein source where multiple types of protein are used. Milk protein isolates are not a preferred choice if looking for a protein but can be used anytime during the day, but is not a preferred source to use at night.
Now we are going back old school-to a place where protein powder was nonexistent. Egg whites (whether separated from the yoke or found in a container) are an excellent source of egg albumin. The amino acid profile on these are great and has been used since back in the day to help build lean muscle mass.
Egg albumin is not commonly bought in the powder form, but rather bought in a carton or container and cooked. Many blended protein sources as well as meal replacements will have egg albumin in them. This source of protein can be used anytime throughout the day, but is not a preferred source to use at night. https://www.bodybuilding.com/fun/protein-types-best-for-you.htm
So Many Protein Choices
As you can see, there really are so many different kinds of supplements out there. I prefer whey (as does Trim Healthy Mama-from what I know) because it is cheaper to buy and has health benefits.
When you are exercising ( especially if you are using weights as part of your regime), you want to make sure that you are getting enough protein.
With so many protein choices, it should be easy for you to find one that suites you’re needs.
Dessert for Pre and Post Workouts
Yes, you can eat this cake pre or post workout! Isn’t that great?
Come one…who doesn’t want to eat cake as your protein intake or just to eat it for a snack?
This cake is delish! It really does have a yummy vanilla flavor to it! Want to know my new favorite thing to bake with?
This stuff right here! Vanilla Creme! Yes please! It gives your baked goods a delicious vanilla-y flavor! Just click on the link above to buy some! Trust me, you’re gonna love it! And the best part is that you don’t taste a nasty bitter aftertaste. I am not a fan of bitter stevia (which some can be).
Anyways, there are great things about this cake that you will only find out if you make it yourself (unless you happen by my front porch someday).
Hope you enjoy it!
Z’s Vanilla Protein Cake
Sugar-Free, THM-E, EASY
A Very Vanilla Cake that is full of protein! Super duper easy to make!
These little suckers are ABSOLUTELY AH-MAZING! These were actually an accident! I literally threw the ingredients together in my Vitamix blender, and hoped for the best. But, thank God that I actually scribbled the recipe down, because they are so so yummy, and these bad boys are definitely keepers!
So moist and perfect!
They are perfect for on-the-go snacks or a pre-workout boost! I am telling you…little bites of epic-ness!
Want to know the best part of these bad boys!?!? I made these in the blender!!!! Yes, the blender! So fast and easy, and so fun to serve at any event!
There really is no cool story behind these. I threw in a bunch of yummy sounding ingredients in my Vitamix: Total Nutrition Center Blender and blended them! Then, I baked them. That’s it. Simple.
They store great, and taste even better the day after!
I hope you enjoy these little guys! I sure did!
God Bless! Enjoy!
Z’s Choco Protein Mini Muffins
Sugar-Free, THM-S, Low carb, Keto
A bite-full of chocolate epic-ness!
This chocolate thang is almost too beautiful to eat!
Not only is it beautiful to behold, but it is absolutely yummy!
So, my husband loved it too, and he even took the leftovers to work for the next two days!
I am a big fan of leftovers. I actually know some people who cannot eat leftovers, for whatever reason. I do not understand that. I get most of my “second meals” out of leftovers. My dinner the night before, is usually my lunch the next day, and I love it. You’re welcome bank account!
The thing about this cake is, it is literally stupid easy to make! Throw all of the ingredients in the stand mixer, mix and then bake!
I wanted to create something that I could just throw together, especially if I was in a rush. You know, because having 4 kids, a side job and homeschool is easy peasy and all, and I could just take my time baking all day! Right.
I like easy. Easy is good for us moms. No sense in stressin’ ourselves out about the little things, right?
So, maybe it’s time you just throw some ingredients in a stand mixer, bake a cake and then go sit down and relax with a piece of chocolate cake! No guilt. Just decedent chocolate.
Do it! You deserve it!
Z’s Chocolate Brownie Cake
Sugar-free, THM-S, Keto
A decadent chocolate cake with a brownie flare!
In honor of this lovely “love day”, I wanted to share a wonderfully sweet recipe with you! These muffins are so delicious that you won’t be able to resist!
These muffins are so moist and fluffy! The amazing thing is…they have no eggs, no butter and very little fat!!!
Never mind the kids!
I wanted to create a filling and sweet muffin that was packed with nutrition and healthy carbs that would energizing for a “on-the-go” mom like me! Not to mention my kiddos that are constantly hungry!
I was worried that they would be too bland, but they were far from that! My kids absolutely loved the sweet vanilla flavor and of course, the blueberries!
But, never mind the kids….I freaking loved them!!!!
I have a confession-I kind of hid these from the kids after I tried them. Yes, I just admitted that. Haha! But, that’s just how good these bad boys are!
Perfect for those “on the go” mornings when you need a nutritious breakfast, but don’t have time to make anything. They are also great for snacks! The other great thing is, they have just the right amount of sweetness to them… you can add a dollop of whipped cream, and they’ll even pass for dessert! Bam! These are amazing muffins!
But, the kids though….
Ok, ok…I do love my kids, and sometimes I share my favorite yummy recipes with them! But I especially love it when they help me with my photo shoots!
Would you look at those eyes! Watch out girls!
But seriously, these muffins are very filling, so even after my kids have one or two, they get filled up! That’s the great thing about baking in a nutritious way. Nutrition allows you to be full with healthy fuels!
It allows you to eat “with a purpose”, and not to just curb your appetite. Eating nutritiously can be so yummy and so rewarding too!
These muffins are chock-full of healthy carbohydrates, and not to mention, lovely blueberries!
What makes these muffins so amazingly moist when there is no butter in sight? Here’s the secret ingredients: cottage cheese and greek yogurt! Before you frown, just try them. You won’t be frowning anymore!
Also, they have that subtle and delicious buttery flavor…without the butter! Yay for THM-E snacks that are absolutely delicious, but ON PLAN!!!! I love the THM way!
I added two whole 8 ounce containers of blueberries to these muffins! Blueberries everywhere! There aint’ nothin’ wrong with enjoying God’s wonderful creation of blueberries! Don’t skimp on this recipe!
So, without further adieu, here is this awesome recipe! Hope you enjoy them as much as my family and I enjoy them!
Yields 2 dozen muffins
Z’s Vanilla Blueberry Muffins
A moist and delicious blueberry muffin that is irresistible!!!
Sugar-Free, THM-S, KETO and Oh So Chewy and delicious!
Sure to Please
These bad boys are sure to please! They didn’t last long in my house! The great thing is… they have the same taste and texture as your grandmas classic chocolate chip cookies! They are chewy, soft baked goodness!
The best part if these amazing cookies??? No guilt whatsoever! Also, they have collagen in them, so they are not only amazing for your sweet tooth, but also amazing for your hair, skin, bones and over-all health!
I always test my recipes on my husband. He’s very happy to do so, but he is also very honest with me. I really appreciate honesty, so I always know if my recipes are good, because he always “says it like it is”.
When my husband first tried these, he was standing in our kitchen after a long day of work. I asked him to try my cookies and tell me what he thought. He smiled his handsome smile, grabbed a cookie in his manly “graceful way” and took a huge bite. I watched as his shoulders relaxed, his eyes closed and he let out a sigh. He didn’t didn’t have to say a word. I just knew that I nailed it! Classic!
I have really come a long way with my cooking and baking skills. I’m dead serious when I say that my husband has not always enjoyed my food. When we first got married, I could barely make pancakes without burning them to a crisp!
Remember how I said that my husband is very honest with me? He definitely used to tell me that I had “burnt dinner” or “destroyed that recipe”. The sad part was, he was right. Although I have learned a lot along the way in my almost-11-years of marriage, cooking and baking…I have still not arrived at all. The thing I do have going for me is that I love to learn and create new recipes, and that seems to keep me on my toes!
Some days in my kitchen, I feel like Frekenstien, creating a monster (if you saw the messes that I make, you might believe me). You can almost hear me screaming, “it’s alive!!!” on days when I have created a new recipe. I enjoy every minute of it! (except the messed and dishes….I hate doing dishes!)
Shakes & Cookies for Lunch
The other day, I was running late to a rehearsal for our Wednesday night worship services. The great part of doing what I do is that I get to meet up with my team at the park! You see, the girls that were practicing with me, they have kids too. So, we take our kids to the park, pack a lunch and a guitar, and practice our worship songs! Not a bad gig, right?
As I was saying, I was running late, so I threw a Mint & Chip Shake together in the blender (check out my recipe page for the amazing recipe), and threw two chocolate chip cookies in a bag. I knew that I could eat them with my shake because they were both the same kinds of fuels (THM-S). Score! Who else gets to eat chocolate chip cookies and a mint and chip shake for lunch??? The great thing about this shake…jam packed with nutrition!
Yes, I ate two “desserts” for lunch, and I loved it!
Now that your mouth is properly watering about now, here is the recipe! Eat and be merry!
But before I get into the recipe, let me just talk a minute about guilt-free eating!!!
Eating Guilt Free
Can I just say, I eat like a queen! I get to eat absolutely delicious food every day…and all because of the food freedom found through THM (trim healthy mama)! This lifestyle truly has become such freedom! Not only do I get to eat yummy cookies like these all the time, but I get to experiment and create such fun dishes and recipes because I understand the “science” behind eating healthy!
Here are some reasons why I love the THM lifestyle…
The list goes on and on…
If you haven’t looked into THM, I highly suggest you do!
Here’s their website, and here is a link to buy the book>>>
My husband loves it too! He gets to eat yummy cookies, cakes, mouth-watering meats and veggies, delicious casseroles, breakfast goodies and the list goes on and on. All guilt-free! He calls himself the “trim healthy man”, of course, but he loves to tell his buddies about eating this way too!
Trying to get him to take a serious picture is pretty much impossible! (Isn’t he handsome?!? 😉
Be sure to look out for my post on THM and why we do it in our home. 🙂
Cookie Model #2
This is my youngest boy. His name is Josiah. He is my bundle of energy, and my risk-taker! He loves to wrestle with his brothers, climb trees outside, ride his bike, play out in the back field for hours and mostly just get in to trouble in whatever way he can find. 🙂
He always has some sort of scrap or bruise from his excessive need for speed and adventure, just like in these pictures. But, he does keep us on our toes, and we think he is such a blessing!
Would you look at those eyes though! I’m sure we will be “boarding up the doors” to keep the girls away, very soon!
Needless to say, these cookies are a hit! They just have such an amazing texture! You seriously cannot tell that they are sugar-free and only made with almond flour!
There is a “secret” ingredient though… Z’s 3 ingredient Peanut Butter Recipe (keep an eye out for the recipe). Yes, I made the peanut butter from scratch!!
I cannot say enough about my amazing Vitamix blender! It literally took me under 2 minutes to make scrumptious homemade peanut butter! And, it proved to be infinitely better than store-bought natural peanut butter!
This is the blender that I have, and they are having a sale, so you’re in luck!! Just click on the link right here to look at the possibility of owning your own amazing blender!!! Such an awesome investment!
I did use my homemade peanut butter for this recipe, but you can use any peanut butter of your choice. I suggest a natural no-sugar-added peanut butter, to keep it in a sugar-free state.
Another note I might add is that, after you take them out of the oven, let them cool completely before handling them. I just left mine on the cookie sheet. They tend to keep their texture better that way.
They turn such a beautiful golden brown around the edges after they come out of the oven, yet they stay nice and chewy in the middle!
Hope you enjoy them as much as my family and I did!
Yields 3 Dozen Cookies
Serves 3 cookies
Z’s Peanut Butter Cookies
A delicious and chewy classic peanut butter cookie...without the guilt!!!
These cookies are divine! Absolute chocolate perfection! Remember how I posted a couple of weeks ago how much I love cookies? I do. And these just make me want to eat cookies for every meal! And the great part? No guilt! No sugar and no gluten! They are just a mouthful of chocolate bliss!
My second child, Justus does not prefer chocolate. I asked him to help me take some pictures and to taste test my recipe, and he was hesitant. He was like, “mommy, do I have to?”. But, after he tasted them, he asked for more!
He said, “mommy’s chocolate cookies are the only chocolate I like!”.
He readily helped me with the rest of my photography and asked for more at the end. I had so much fun having him help me, and the pictures turned great with him as my little “cookie model”.
Finding Joy in the Little things
I have found that I absolutely love food photography, and I especially love writing! I think it is important as moms to find a hobby or something constructive that brings you joy.
Finding joy in the little things, like taking photos of food or my kids enjoying the food I make…that’s just priceless.
I encourage you to find your “niche”. Find something that inspires you, and do it! I’m sure I will be writing a post on this subject soon, and there I can ramble and rant about how important finding hobbies for yourself can be.
Seeing these little faces light up after sinking their teeth into something delicious can be one of the highlights of my day. Capturing these faces is even better, because I can keep the memory alive.
Back to the Recipe
You can make these cookies plain chocolate chip cookies, if you prefer. Just take the cocoa powder out. They have the same taste, just less chocolatey. these cookies are super easy to make, and I have found that whipping them together in the stand mixer takes only a couple of minutes. Then I just put the whole stand mixer bowl in the fridge to firm up, and go about my house chores. By the time I do a load of laundry and help the kids with school, they are ready to throw on a cookie sheet and bake!
They come out oh-so-gooey and perfect! After you allow them to cool, they firm up and get the perfect texture!
Now that your mouth is watering, maybe you need to go make some!
Here is the recipe! Enjoy! -Z
Yields 22 cookies
Z’s Double Chocolate Chip Cookies
A delicious mouthful of chocolatey goodness! Great for on-the-go protein-packed snack!