Simple Chocolate Protein Shake

I started this recipe with a desire to make ice cream. But then I remembered I didn't want to work very hard tonight, and thus the milkshake idea was born. It's super easy, quick, and really delicious. If you're craving sweet, chocolate, or ice cream this will hit the spot - without any added sugar. 

I always keep at least a few bananas in the freezer. It's a throw back from the first few days after my diagnosis. I was afraid I would never be able to eat ice cream again (many tubs of Ben & Jerry's, along with a few extra inches on my waistline later - I think we've safely proved that theory wrong.) Of course at the time, naive little diabetic that I was, I didn't know that. I had read that if you put frozen banana chunks in the food processor, it tastes like ice cream (which it does - it's pretty good. Just FYI.) Since then, when I have bananas that are super ripe, if I'm not in the mood to make some banana bread, into the freezer they go. I highly recommend this practice, because you never know when the mood will strike & you will need an ice cream fix. 

Combine together in a blender: 

 

1 chopped frozen banana

1 scoop (1/3 cup) cookies & cream protein powder 

1 tbsp cocoa powder

1 cup unsweetened soy milk

Pinch of salt

Blend at high speed till thoroughly mixed. The texture will be thick - thanks to the bananas. It has the feel of a milkshake made from ice cream thanks to the fruit having been frozen. There is absolutely no need for any sugar at all! The banana & sweetness from the protein powder are more than plenty. I also add a pinch (just the tiniest pinch) of salt. Most sweet things need that little hint of savory-even though you don't taste the salt, the overall flavor is better for it being there. 

This shake is especially good for when you need something substantial, but have no time for a meal.  It has 350 calories (it's a big one, 16 oz., give or take, depending on the size of that banana). 38 grams of carbohydrate, 9 grams of fiber, 11 grams of fat, and 26 grams of protein. So if you're just wanting a quick treat, divide the recipe in half or share with a friend. 

I dare you to try and feel deprived while sipping this chocolatey-malty-yumminess. And unlike the Ben & Jerry's version, all the fiber & protein will keep you feeling satisfied for a long time. Not to mention giving you plenty of energy without a sugar rush.

Why are you still reading this? You should be freezing bananas.. ;-) 

Chocolate Creamy Wheat

When I was a little girl my favorite breakfast was by far Cocoa Wheats. If I could've convinced my mother, we would have had it three meals a day, 7 days a week. It's perfect though isn't it - creamy, chocolatey, warm, & filling. Whenever I eat this it takes me back to my childhood, sitting at the kitchen table with my siblings enjoying the best breakfast ever. 

The way I prepare this breakfast now is just a little tweaked, but even more chocolatey. It is also a little cheaper than using brand name cocoa wheats & has a ton of protein.   I use Muscle milk protein powder, because I believe it tastes the best. It's a pretty expensive item, but it lasts a very long time. You should only purchase it once every 2-3 months. I add it to baked goods, hot cereals, smoothies, etc.  Adding extra protein to foods with high amounts of carbohydrate slows the break down of glucose in the blood stream, and prevents sugar from spiking too high after meals. 

1 1/2 tbsp creamy wheat (I use the Aldi brand.)

1/2 scoop of cookies & cream Muscle Milk protein powder (1/6 cup)

1/2 tbsp cocoa powder

1/4 tsp pure vanilla

1/2 cup skim milk

Combine all ingredients except vanilla & follow the instructions on the Creamy Wheat box. Once cooked, add the vanilla. There is no need to add sugar. The sweetness from the protein powder is more than sufficient. 

Plus my favorite thing about this recipe, you can combine the main dry ingredients & heat them up in the microwave at work. 

A Neglected Weight Loss Tool - DESSERT

If I asked you, what are the most important things to include in a weight loss plan, what would you say? 

Exercise

Fruits & Veggies

Whole grains

High Fiber

Lean proteins

Healthy Fats

These are just a few things that might come to mind.  However, one thing that never makes the list and DEFINITELY should be there –TREATS!!

Yes, you read it right.  Believe it or not, treats are something that shouldn’t be neglected.  I know what you’re thinking – that’s how I ended up needing to lose weight in the first place.  I understand – that’s me, too.  But having no treats at all is a mistake.  Why?  Because deprivation does not work.  Let me repeat that – DEPRIVATION DOES NOT WORK.  It’s a bad idea.  No matter how much willpower you have, no matter how determined you are, no matter how great your motivation is, no one can deprive themselves forever.  Eventually, you will break, and instead of a nice well-proportioned treats, that are fun and harmless in moderation, you open a floodgate for junk food.  Somehow we feel that one small slip-up is a reason to just throw all our healthy habits out the window and succumb to all the poor ones that leave us feeling guilty and bloated. 

We need to allow for treats in our diets.  I believe that you shouldn’t plan a diet for something that you can keep up with for a few weeks.  Instead, make changes you can do for a lifetime.  As we age, our metabolism slows and gets easier and easier to put weight on, but harder and harder to take it off.  Healthy eating can be our “norm”, as long as we aren’t depriving ourselves of treats.  

Here’s one of my favorites.  It’s super easy & better than any popsicle I’ve ever tried.

Chocolate Dipped Bananas

Simply cut a slightly ripe banana into pieces (about 1” – 2”).  Melt 2-3 tablespoons of dark chocolate chips in the microwave.  Insert a toothpick into the banana chunks and dip in the chocolate. 

Place in the freezer for about 20 minutes.  Take out and enjoy! 

Bananas are very sweet already, so they contrast well with the dark chocolate.  & because the chocolate is cold & hardened, it reminds me of eating a chocolate dipped cone from Dairy Queen.  The flavor is better, because it isn’t overly sweet.  Sugar is not meant to be tasted as a separate ingredient all by itself.  In theory it sounds good – but it’s really not.  Ask a dentist.

Chocolate chip cookies

This recipe is moderately low calorie, but full of healthy ingredients. I'm adding some substitute ingredients at the end, so if your pantry isn't stocked the same as mine you can still make this recipe. 

1/2 cup agave nectar

1/4 cup sucanat

1/2 cup unsweetened applesauce

1/2 cup olive oil

1 teaspoon pure vanilla extract

1 large egg

1 scoop protein powder (optional)

2 1/4 cup whole wheat pastry flour

1 tsp baking soda

1/2 tsp salt
1 cup dark chocolate chips

Preheat the oven to 375.

Mix together sucanat, agave nectar, oil, applesauce, vanilla, and egg. In another bowl mix flour, baking soda, & salt. Add dry ingredients to the wet ones and mix well. Add chocolate chips & blend to batter. Form into cookies & bake for 6 minutes.

If you don't have:                                        Use:     

Whole wheat pastry flour                             1/2 whole wheat flour, 1/2 all purpose flour

Agave nectar or sucanat                              Maple syrup, honey, coconut sugar

Applesauce                                                 Olive oil

These are very moist. There is just the tiniest hint of fruitiness from the applesauce, but not enough to taste it as applesauce. The agave & sucanat give it a slightly different flavor - like a warm undertone of maple or brown sugar. It's also much more filling than a regular chocolate chip cookie (the protein powder and whole wheat flour are to thank for that). 

Can't believe I made it all the way to 18 days into the year before eating cookies.  Wow.

Dark Chocolate Biscotti

Being stuck inside on a snow day can be boring. I tried various activities to occupy my mind. Cleaning, reading, playing in the snow with my adorable nieces (please note I tried to bring this Frosty to life with my own hat, but it didn't work.)  My hat isn't silk, so I'm assuming that's why I couldn't make a living being out of precipitation.

I also made some Belgian waffles. I jumped on the bed for awhile (it was fun, but please don't try it if you have low ceilings or aren't short like I am.)  Eventally I settled on the couch to watch old episodes of Everybody Loves Raymond. Is it just me or do they always seem to be drinking coffee & eating chips? Anyway, I was inspired by Marie Barones's biscotti & decided to make my own.

This recipe is a slight variation from the one in the book Clean Eating, Recharged by Tosca Reno (the clean eating queen). It's supposed to have almonds in it, but due to family nut allergies I've tweaked my version to omit them.

Ingredients
1/2 cup all purpose flour
1/3 cup whole wheat flour
2 tsp instant decaf coffee
1/3 cup special dark cocoa powder
1 scoop cookies & cream muscle milk powder
1/2 tsp baking soda
1/8 tsp salt
1 whole egg
1 egg white
1 tsp pure vanilla
1 tsp imitation almond extract
1/2 cup sucanat

1. Preheat oven to 350 and line a cookie sheet with parchment paper.
2. Use a mixer (preferably with a whisk attachment) to mix together the egg, egg white, sucanat, & extracts. Mix till they're frothy.
3. In a separate mixing bowl, mix together the remaining dry ingredients.  Add wet ingredients & mix well.
4. Shape the dough into two somewhat flat logs on the cookie sheet.
5. Bake for 15 minutes. Remove from the oven & reduce the temperature to 300. Let the biscotti cool for 10 minutes.
6. Slice diagonally into pieces & put back in the oven for 20 minutes.
7. Remove from the oven & cool on a wire rack.

I loved these!! Dip them in coffee, hot cocoa, or milk. They're crunchy, but not so much they hurt your teeth. The almond flavor is just perfect with the dark chocolate flavor. Usually chocolate this dark can be bitter, but this wasn't at all. The sucanat & cookies & cream flavor from the protein powder soften it up. It's perfect for snow day baking fun.