High Protein Biscotti for a Healthy Breakfast or Snack!

high protein biscotti

What inspired this high protein biscotti? I work in an office, and out of habit and boredom, I’m a frequent snacker. I try to bring a big variety of healthy snacks to munch on throughout the day, but by the time 3pm hits, Starbucks treats are calling my name. Since 400 calorie muffins aren’t doing anything to help me achieve my weight loss goals, I know I need to find a way to kick that habit.

I’ve been logging my food on MyFitnessPal.com for nearly two months now, and I’ve noticed that my daily protein intake is quite low, often at only 40-50 grams per day, which is less that half of what I really need. No wonder I’m always snacking, right?

I was pretty surprised to see this, since I already drink protein in my smoothies, eat fish and chicken often, and snack on nuts. It’s still not enough! I’m going to be making a big effort for the next few weeks to double my protein intake to find out if I’m left feeling more satisfied and less snacky.

So while I find myself craving carby snacks like those 400 calorie muffins, protein has greater satiating power, meaning it keeps you feeling full longer. Since a cup of protein-packed cottage cheese doesn’t exactly seem that appealing when my afternoon munchies hit, I decided to arm myself with a higher protein baked good. I’m working towards progress, not perfection!

To help me along my journey, I made a batch of biscotti to enjoy at work each afternoon along with a big mug of herbal tea.

With double the protein for half the calories, a couple pieces of this High Protein Biscotti should help keep me full longer than my go-to muffin.

quinoa-flour

High Protein Biscotti
 
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Author:
Serves: 10
Ingredients
  • ¾ cup (28g), quinoa flour
  • ½ tsp baking powder
  • ½ tsp ground cinnamon
  • pinch of sea salt
  • 1 whole egg + 1 egg white
  • 3 tbs maple syrup
  • 1 tbs melted coconut oil
  • ½ tsp vanilla extract
  • 1 scoop (30 g) Vega Protein & Greens Vanilla protein powder
  • Mix-ins: ½ cup mixed nuts and dried fruit
Instructions
  1. To make quinoa flour, rinse well and spread in thin layer on an ungreased baking sheet
  2. Bake in a pre-heated 350F oven until dry and lightly toasted, about 15 minutes, remove and allow to cool before grinding in a coffee grinder or blender
  3. Pre-heat oven to 325F
  4. Add dry ingredients to a large bowl and mix to combine
  5. In a separate bowl, combine eggs, maple syrup, melted coconut oil and vanilla extract and beat gently
  6. Add wet ingredients to dry mixture and mix
  7. Stir in desired mix-ins
  8. Form dough into a long log (approx 4"x12"x1.5") on a non-stick baking mat or lightly floured baking sheet
  9. Bake for 25 minutes, remove from oven an allow to cool before slicing on an angle (approx. 10 pieces)
  10. Bake on each side for 15 minutes, until browned
Nutrition Information
Calories: 103 kcal Fat: 4 g Carbohydrates: 11 g Sugar: 5 g Sodium: 194 mg Fiber: 1 g Protein: 5 g Cholesterol: 19 mg

Based on Protein Powered Breakfast Biscotti from Powerhungry.com.

biscotti-high-proteinDo you worry about how much protein you get? What are you favourite sources of protein?

Shrimp Sweet Potato Mousseline

shrimp sweet potato appetizer

Last week I was posting about the Glowing Lean Meal Plan, but this week, the blog is being taken over by delicious Thanksgiving recipes.

To celebrate the holiday, Meghan from Cake ‘n’ Knife and Susannah from Feast + West have invited me to join their Blogsgiving Dinner. All week, 20 bloggers will be sharing 52 recipes to inspire your own Thanksgiving meals. The idea is based on the old-fashioned progressive dinner party, in which you’d eat each course at a different guest’s home. Each blogger is bringing one or more dishes to the party on Monday, Wednesday and Friday of this week. Today’s courses include cocktails, hors d’oeuvres and soup.shrimp sweet potato appetizer

For the first course, I’m serving up Shrimp & Sweet Potato Mousseline.

Sweet potato and shrimp combine with onion and garlic in this savory Thanksgiving hors d’oeuvre served in layers of flaky phyllo dough, freshly chopped parsley and grated Parmesan. These delectable shrimp sweet potato mousseline cups can be prepared well ahead of time, making them perfect for the busy holiday meal. These hors d’oeuvres aren’t overly sea food-y, and can be enjoyed either warm or cold. The shrimp mellows out the natural sweetness of the potatoes for a bite-sized snack that looks impressive, but couldn’t be easier to make.

blogsgiving dinner

Cocktails

Carolina Apple Sidecar from Think Fruitful

Bourbon Cranberry Lemonade Fizz from bethcakes

Krupnikas Ginger from I Cook. I Eat. It’s Life.

Appetizers

Cured Meat Platter from Wit Wisdom and Food

Baked Camembert with Cranberry Walnut Crust from Cake ‘n’ Knife

Ginger Cran Apple Chutney from Love & Flour

Brandied Grapes with Cheese from Glamour Girl Gourmet

Cranberry Goat Cheese and Butternut Squash Crostini from The Wetherills Say I Do

Maple Pecan Baked Brie from My Cooking Spot

Sassy Salmon Dip from Betty Becca

Baked Brie with Cranberry Chutney from The Speckled Palate

Butternut Squash Crostini from Chez CateyLou

Gluten Free Holiday Cheese Board from Twin Stripe

 Soup

Butternut Squash Soup with Cornbread Croutons from Club Narwhal

Creamy Wild Rice Soup from Hello Little Home

Pumpkin Soup with Bacon Roasted Chickpeas from Feast + West

Check out these great recipes and follow us on social media with the hashtag #blogsgivingdinner. Entrees, salads and side dishes will be served up on Wednesday with desserts and after dinner drinks on Friday. As you try some of these great recipes, remember to use nonstick cookware so your dishes turn out beautifully!

shrimp sweet potato appetizer

Shrimp Sweet Potato Mousseline
 
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Recipe type: Appetizer
Serves: 24
Ingredients
  • 2 sweet potatoes
  • ¼ yellow onion, chopped
  • 1 cup cooked shrimp (+ ½ cup for garnish)
  • 1 clove garlic
  • ½ tsp salt
  • green onion for garnish
  • 6 sheets phyllo dough
  • ¼ cup olive oil
  • ¼ cup fresh parsley, finely chopped
  • 3 tbs grated parmesan cheese
Instructions
  1. Preheat oven to 400F
  2. Bring water to a boil in a medium saucepan
  3. Add chopped sweet potato and cook over medium heat until fork tender, remove from heat
  4. Over medium heat, sautee onions and garlic until softened, remove from heat
  5. Meanwhile, prepare phyllo cups by laying sheet on large surface and brushing with oil
  6. Sprinkle each layer with finely chopped parsley and grated parmesan cheese before adding new layer
  7. Repeat until 3 sheets are layered
  8. Using a sharp knife, cut sheets into 12 squares
  9. Carefully, line lightly grease mini-muffin tins with layered phyllo and press to fill
  10. Blind bake for 5 minutes and remove from oven
  11. Add cooked sweet potato, onion, garlic, and shrimp to food processor and mix until smooth
  12. Salt to taste
  13. Pipe mixture into phyllo cups and bake for 5-7 minutes until golden, watching carefully so that phyllo doesn't burn
  14. Garnish with green onion and shrimp
  15. Serve warm or cold

shrimp sweet potato appetizer


 HEALTHY THANKSGIVING THAT WON’T BLOW YOUR DIET:

free-menu-download-thanksgiving

  • Roasted Thanksgiving Turkey
  • Turkey Stock and Gravy
  • Roasted Butternut Squash Sweet Potato Soup
  • Thanksgiving Stuffing (Dressing)
  • Turnip Sweet Potato Mash
  • ……….and Sugar-Free Pumpkin Pie



The Teal Pumpkin Project (and Roasted Pumpkin Seeds!)

The Teal Pumpkin Project for allergy awareness

Have you heard of the Teal Pumpkin Project? It’s a new campaign for allergy awareness that encourages people to offer trick-or-treaters non-food treats instead of, or in addition to, candy. By placing a teal pumpkin in front of your home, those with food allergies/intolerances will know that they can find safe options.

I think the Teal Pumpkin Project is a great idea, since there are so many kids out there that need to avoid nuts, dairy, soy, gluten, etc., which can make Halloween super stressful for them and their parents, rather than fun. Of course this doesn’t mean that anyone needs to stop giving out candy, but it’s just encouraging people to consider offering non-food items including small toys or stickers. What do you think about this initiative? I’m sure it will take a while to catch on, but I’m hoping it gains momentum.

If the Teal Pumpkin Project is something you’re interested in, you can find more information and download printables from the FARE website, HERE.

teal pumpkin project

Speaking of pumpkins… are you carving a pumpkin this year? I’m hoping to carve one this weekend, since I haven’t carved one in a few years. If you’re carving a pumpkin, make sure to roast those seeds for an easy, nutritious snack! I roasted up the little seeds from the mini pumpkins from my Cranberry Rice Pilaf that I made last weekend. I just coated the pumpkin seeds in a bit of olive oil, salt and paprika and baked them for a healthy, crunchy snack!

healthy roasted pumpkin seeds

Roasted Pumpkin Seeds
 
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Roasted pumpkin seeds are sprinkled with salt and paprika for an easy and healthy snack.
Author:
Ingredients
  • pumpkin seeds, well rinse
  • olive oil, to coat
  • salt and paprika, to taste
Instructions
  1. Preheat oven to 400F
  2. After washing thoroughly, toss seeds with oil, salt and paprika
  3. Spread in a single layer on a parchment paper-lined baking sheet and roast for 15-20 minutes, shaking up half way

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