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
 
Prep time
Cook time
Total time
 
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?

Healthy Valentine’s Day Dessert: Sweet Potato Chocolate Mousse

Valentines Day Sweet Potato Chocolate Mousse

We don’t really have Valentine’s Day plans this year, so I think we’re just looking forward to a nice relaxing long weekend at home. We’ve been so busy with work and life and wedding planning that it will be great to just have a few days of absolutely nothing except for quality time with my love and my Netflix.

For Valentine’s Day I do like to pull out all my heart-shaped cookie cutters, molds and dishes for romantic brunch for two: heart-shaped fried eggs, heart-shaped pancakes and heart-shaped toast. Nothing says romance like heart-shaped bacon.

For the occasion I’m sharing this dorky but sweet picture that we took when we stumbled upon some wedding decor while out on a stroll last fall. Might have to save this one for our wedding slideshow!

jill and mike

And now I’ll leave you with this healthy Valentine’s Day dessert, which is totally the type of dessert that is absolutely delicious when you’re trying to watch your weight, but still want to enjoy a little Valentine’s Day indulgence. Do it for love!

Wishing you all a weekend full of love and chocolate! <3

Sweet Potato Chocolate Mousse
 
Prep time
Cook time
Total time
 
This healthy chocolate mousse is made with a surprising ingredient: sweet potato!
Author:
Serves: 2
Ingredients
  • 2 sweet potatoes, chopped
  • ¼ cup raw cacao powder
  • ¼ cup almond milk
  • ⅓ cup honey
  • ⅛ tsp salt
Instructions
  1. Add chopped sweet potato to a small pot and cover with water
  2. Bring to a boil, reduce and cook until tender, about 6 minutes
  3. Drain, set aside and allow to cool completely
  4. Combine all ingredients to a food processor and process until smooth
  5. Refrigerate and serve chilled

healthy valentines day dessert

Southwestern Black Bean Soup

southwestern black bean soup recipe

Over the last few days I noticed that suddenly it’s no longer pitch black when I leave my office each evening, and that makes me so happy!

Here in Toronto we’ve been so lucky with the milder and much less snowy winter this year when compared with the awful one we had last year. But it’ll still be cold for a while longer, and today I have a healthy and delicious soup that’s just perfect for these cold winter nights.

I’ve been wanting to make a soup full of Mexican flavours ever since I saw a sign outside a restaurant last month touting their Tex-Mex tortilla soup as a “scarf for your belly”. Since I’m trying to cut the calories, I skipped the tortillas and… scarfed down a good 3 bowls of this hearty vegan and gluten-free Southwestern Black Bean Soup.

This recipe comes from the Soup Sisters and Broth Brothers Cookbook, which was gifted to us for Christmas by Mike’s mom, who volunteers with the non-profit, which supports needy women, children and youth. (Thanks, Gail!)

This soup is so packed with veggie goodness and just a little bit of spiciness from the jalapenos to help clear out those sinus passages.

That dollop of sour cream? It’s tahini! I just mixed a couple tablespoons of tahini paste with a small amount of water, a good squeeze of lemon juice and a little salt and pepper. It added a whole other dimension of flavour and creaminess to this soup. I love this easy and healthy alternative to the much heavier and time-intensive cashew sour cream!

healthy vegetable soup

Find the Southwestern Black Bean Soup recipe HERE.

Daily Green Smoothie – Weight Loss Goals

As I’ve mentioned on the blog a few times before, I love my green smoothies. They help set the tone for a healthy day, and they make me feel better on those days when they’re the only green thing I eat.

While I’ve been trying to go to bed earlier, I really struggle to get myself out the door in the mornings, and I think I’ve only ever succeeded once or maybe twice in making a smoothie before heading to work. It just doesn’t happen. So to make sure that I don’t miss out on my smoothie, I try to make a big batch once per week, so that my freezer and fridge are stocked and I can just grab-and-go.

I use my Vitamix to quickly whip up my big batch of weekly smoothies. If you don’t have a high-powered blender yet, you need to get one. No one likes a chunky green smoothie! It can be hard to figure out which blender is right for you, but Chewtheworld.com has done all the hard work in this great comparison of top brands: Top 5 Best Blenders for Green Smoothies. Also check out this friendly and in-depth blender buying guide by EasyHealthySmoothie.

green smoothies

Recently when I made a weekly batch, I decided to measure all my ingredients so that I’d be able to calculate the nutritional information. I’ve recently started using MyFitnessPal.com to log my daily food and exercise, so I wanted to be able to add a more accurate entry for my daily green smoothie.

Have you ever used MyFitnessPal.com before? I’ve used it here and there before, but I’ve found it hard to log consistently and I run into a bit of a challenge in finding that right balance of using it as a useful tracking and motivational tool versus getting a little calorie-counting crazy. That said, I’m giving it another shot, since I want to lose some weight this year for two big events: my trip to Costa Rica and, of course, my wedding. I have about 3 months until my trip to Costa Rica, so with some consistency, I should be able to slim down a little, so that I can look and feel great. That’s always easier said than done though, isn’t it?

My plan of attack is: green smoothies + MyFitnessPal.com + Kimberly Snyder’s Glowing Lean Meal Plan + my 10K training. While I try my hardest to make all of that fit into my real world life, which is also full of social events and beer and the treat table at work, while maintaining my sanity and perspective.

Daily Green Smoothie
 
Prep time
Total time
 
Author:
Serves: 7
Ingredients
  • 3 heads romaine lettuce (1025 g)
  • a few handfuls of mixed greens (20 g)
  • 1 stalk celery (400 g)
  • 3 pears (300 g)
  • 3 apples (370 g)
  • chunk of ginger (50 g)
  • frozen banana (200 g)
  • Vega protein & greens (60 g)
  • scoop turmeric (15 g)
Instructions
  1. Blend in 3 or more batches
  2. Add greens to blender with 2 cups of cold water and blend until smooth
  3. Add remaining ingredients and blend
  4. Refrigerate or freeze in mason jars (allow room for freezing)
  5. Refrigerate for up to 2 days

 

Capture