Tag Archives: flax meal

PB Banana Power Cookie and a Power Workout!

I know this is not your typical dessert cookie but you’ll be surprised how tasty these power cookies really are! Did I mention that I made these cookies with my picky eater in mind. You see, he is not one to have a big appetite in the morning, so I made these PB Banana Power Cookies for those mornings when we are litterally running out the door!  These also make a great post wokout snack too!
Speaking of workouts, I have been working out at home the last few months to save on time. By the time I get my toddler son out the door and drive to the gym, I could have done a workout! So instead, my workouts are short and super challenging.  For today’s workout, all you will need is a jump rope and  a gymboss interval timer . Set your timer to 2 minutes on, 30 secionds rest for 10 rounds. If you don’t have a gymboss interval timer, you can use a stop watch.
warm up for 5 minutes
  • walked on treadmill
Circuit workout #1:
  • 25 reps jump squats with 20 lb dumbells (each hand)
  • 25 reps walking lunges with 20 lb dumbells (each hand)
  • 25 reps stiff legged dead lifts 20 lb dumbells (each hand)
  • 15 curtsey lunges (on each leg) using 20 lbs dumbells
  • I did this circuit 3 times without taking a rest (omg, it was brutal!)
Jump roping circuit #2:  
  • 2 minutes of jump roping
  • 30 second rest
  •  do this for 10 rounds! (25 minutes total)
  • lower and upper body stretches
  • foam roll
I had my gymboss interval timer programed for 10 rounds but my legs were so tired from the intense circuit, I had to stop. I ended up only doing 5 rounds in 12.5 minutes, not bad consideriding my almost three year kept interrupting me.
He’s such a cutie but when you are woking out, it’s really difficult to concentrate when someone continuously walks up to you and wants you to put Spiderman gloves that are two sizes too big for their tiny hands!
I’m sharing this post today with Jill over at Fitness Health and Happiness, Fitness Friday Blog Hop. Stop on over to check out other fitness and food blogs!
Lisa’s PB Banana breakfast cookies
Servings: 12/ Serving Size: 1 cookie
Weight Watcher pts plus: 5
Calorires: 190/ protein: 8 g/ fat: 9 g/ carbs: 19 g/ fiber: 3 g
Dry Ingredients:
1 ¾  cups rolled oats
4 Tbsp hemp seeds
2 Tbsp flax meal
2 Tbsp chia seeds
 1 tsp baking powder
1 tsp cinnamon
1 scoop protein whey vanilla powder
1/2  cup crunchy natural peanut butter
Wet Ingredient:
1 cup banana puree (1 large or 2 small banana’s)
¼ c to ½ cup brown sugar or honey, agave, etc. (depends on how sweet you like it ~ I used 1/4 cup agave nectar)
2 tsp vanilla extract
1. Mix the dry ingredients in one bowl, set aside.
2. Mix the wet ingredients in a separate bowl, add the dry ingredients until combined well.
3. Bake for about 12-15 min at 350 degrees
Makes 12 large cookies

No Bake PB Protein Balls dipped in Cocoa Powder

I get asked by my clients as to what is an easy portable snack that doesn’t require refrigeration. Well, you are in luck my friend, I have just the snack for you! Plus is contains at least three (3) heart healthy food ingredients.  
This snack is  super easy and requires no baking and the best part, my kids can make these too! As I was typing up this post, I got Courtney‘s eamil on her most recent blog post, “No Bake Energy Bites“. I had to laugh, what are the chances of us posting similar recipes on the same day! :) 
My kids LOVE them in their school lunches, but I make sure I use sunflower seed nut butter since they have classmates that are allergic to peanuts. If you don’t have protein powder on hand you can always use powdered milk or just add more oatmeal or nutritional boosts like flax meal or chia seeds.
I’ll put a couple of the balls in a small container or snack size zip lock bag and throw it in my purse for a quick snack on the go! Warning, these are addicting and you have to be mindful of your portions, one pb protein ball is about 80 calories. Scroll down below to see the nutritional analysis.
What snacks do you like to throw in your purse or gym bag?
Reminder: February is national Heart month, I’ll be posting recipes this month using the symbol in the ingredient list that is on the 40 heart healthy foods list.
No Bake Peanut Butter Protein Balls
Servings: ~ 48/ Serving Size: 1 pb protein ball = 1 Tbsp
Weight Watcher points plus: 2
Calories: 80/Protein: 4 g/Fat: 3 g/ Carbs: 10 g/Fiber:1 g
1 c dry rolled oats, old fashioned 
1 c. vanilla whey protein powder {powdered milk or your favorite protien powder works well too}
1 c. honey
1 c. natural peanut butter, unsalted or your favorite seed/nut butter
1/4 cup of flax meal, chia seeds, wheat germ, hemp seeds or your favorite nutritional boost ♥ (I used 1/4 cup chia seeds today)
optional: roll them in your favorite spices and powders: such as ground cinnamon, ground ginger or cocoa powder
1. In a medium bowl, add all the ingredients and mix well until combined. 
2. Shape into round balls using a tablespoon or a small Good Grips scoop to form uniform round shaped balls. Place the balls on a plate cover and refrigerate.
3. Before you refrigerate or freeze: dip the peanut butter protein balls in cocoa powder or cinnamon. It’s even good dipped in melted milk chocolate or white chocolate, but my favorite is to eat them as is.
TIP: I like to make a big batch, I line them up on a cookie sheet, stick in the freezer for about 30 minutes or so. Transfer into a ziplock bag, date and label with a sticker and put them back into the freezer. It stays good for up to a month or so, any longer and might get that freezer burn taste.
 Nutritional Analysis for one tablespoon or 1 round ball dipped in cocoa powder: 80 calories/ protein: 4 g/ total carbs: 10 g/ dietary fiber: 1 g/ sugars: 6 g/ total fat: 3 g/ saturated fat: 0.5 g/ cholesterol: 1 mg/ sodium: 18 mg
% Daily Values based on a 2,000 calorie adult diet: 6 % manganese/ calcium: 2%/ iron: 2%/ phosphorus: 2%/ B1: 1%/ B2: 1%/ magnesium: 1%/ zinc: 1%/ copper: 1%/ selenium: 1%

Oatmeal Banana Pancakes

After my crazy intense Fat Burning  workout by BodyRock.tv, I was listening to my iPod while stretching.

The song “Banana Pancakes” by Jack Johnson was on my cool down play list. All night I was dreaming about banana pancakes and morning couldn’t come quick enough!

First thing in the morning I made a clean eating oatmeal banana pancake breakfast to start my day!

Oh, did I mention that I played the “Banana Pancakes song while making them!

Oatmeal Banana Pancakes~Lisa’s SMART recipe
Servings: 2/Serving size: 4 small pancakes/Wt. Watcher Pts: 5 /Points Plus: 7
Calories: 256/Protein: 15 g/Fat: 8 g/ Carbs: 32 g/ Fiber: 5 g
Ingredients for Oatmeal banana pancakes:
Dry Ingredients:
1/2 cup rolled oat flour (put oats in a blender to make into flour) – use certified GF oats if you have to eat GF
1 Tbsp ground flax meal
1/4 tsp baking powder
1/4 tsp or more ground cinnamon
1/4 tsp stevia powder
Wet Ingredients:
1 egg white
1/2 cup Light Vanilla soy milk
1/4 tsp vanilla extract
2 Tbsp chopped walnuts
1/2 mashed ripe banana
optional: 1/2 scoop vanilla whey protein powder
1/2 banana sliced thin
a dollop of whipped cream
1. In a small bowl, combine dry ingredients; set aside.
2. In a separate small bowl combine wet ingredients, mix well.
3. Pour wet ingredients into dry ingredients, mix well. Let it sit for about 10 minutes to make it moist.
4. Coat a griddle or non stick pan with vegetable spay, Spoon about 1/4 cup of the mix onto the pan,until bubbles begin to form and break,  flip pancake and cook until the other side is golden brown.  Serve immediately while warm and hot; top with your favorite toppings. I added 1/3 banana slices, 1 Tbsp walnuts and a dallop of cream.  
Nutritional Analysis for 2 small pancakes (with vanilla whey protein)  without toppping: Calories: 256/ protein: 15 g/ carbs: 32 g/ fiber: 5 g/ sugars: 7 g/ total fat: 8 g/ saturated fat: 1 g/ monounsaturated fat: 1 g/ polyunsaturated fat: 3 g/ cholesterol: 17 mg/sodium: 100 mg
% Daily Values Based on 2,000 calorie diet:
manganese: 67%/ phosphorus: 18%/ magnesium: 18%/B1: 12%/ selenium: 12%/ B6: 11%/ calcium: 11%/ iron: 11%/ copper: 11%/ pantothenic acid: 5%/ folate: 5%/ biotin: 4%/ vitamin D: 3%/ B2: 3%

Blueberry Apple Muffins {a Serendipitous Success}

The last two weeks have been crazy busy with my kids schedules from volunteering at their school to driving them to and from school and not to mention driving them to and from their after school activities. With all of this craziness I have very little time to prepare foods from scratch on a daily basis. Instead I’ll cook and bake foods in batches to help me out throughout the week, usually it’s on Sunday’s and Wednesday’s.

Last Wednesday on my baking day, I baked a few batches of blueberry apple muffins. Of course on that day my boys had their friends over and everyone was in and out of the house including my mischievous one year old. Some how my one year old escaped out of the locked yard and over to my neighbors front porch. Luckily, my neighbor was out walking her dog.  She suggested I put a leash on my one year old so he doesn’t escape! Honestly, some days that sounds like a good idea so I can get some things done around the house (don’t worry I’m just kidding!)

Anyhow, while all of this was going on I forgot to add the sugar to my dry ingredients and didn’t realize it until they came out of the oven! I didn’t tell the kids and wondered if they’d notice. I called them over to try the muffins, I was studying their face as they took the first bite, so far so good. I had my five year old nephew over and had him try some too, he said he just liked the topping and that it had too much fruit inside it (can’t please everyone, especially since he loves to add sugar on everything). On the other hand, my picky four year old loved them and asked for seconds as did my other two boys. :)

I shared this recipe over at Mis Pensamientos (aka Junia’s blog site) for her October 2011 Bloghop! Head on over there to check out other recipes!

Blueberry Apple Muffins (w/ sugar)~Lisa’s SMART recipe
Servings: 12/ Serving Size: 1/ Wt. Watcher pts: 2/Pts Plus: 3
Calories: 176/ protein: 5 g/ fat: 3.5 g/carbs: 32 g/ fiber: 3.4 g
Blueberry Apple Muffins (w/out sugar)~Lisa’s SMART recipe
Servings: 12/ Serving Size: 1/ Wt. Watcher pts: 3/Pts Plus: 5
Calories: 123/ protein: 5 g/ fat: 3.5 g/carbs: 19 g/ fiber: 3.4 g
Dry Ingredients
1cup of oat flour ( I used old fashioned oats in the blender to make oat flour)
¼ c. wheat germ
¼ c. flax meal
¾ c. whole wheat flour
2 ½ tsp baking powder
*3/4 cup sugar (I unintentionally left the sugar out, later realized it was a success!)    
Wet Ingredients
1 whole egg + 2 egg whites
1 c.light vanilla soy milk (add more if the batter is too thick about a tablespoon at a time) – I used light vanilla soy milk by Silk
1 ½ c. frozen or fresh blueberries
1 small apple finely chopped (1 cup)


2Tbsp. oatmeal

1 Tbsp Earth Balance natural buttery spread or just plain old butter

1 Tbsp sugar or 1/3 of stevia pakcet depending on how sweet you like it and may want to add another tablespoon of oatmeal to add some bulk to the topping

1 tsp ground cinnamon


*you can substitute stevia powder in place of granulated sugar for low calorie-low  sugar recipe and still get the sweetness. 1 cup sugar = 1 tsp stevia powder and add some bulk like diced apples, the stevia works well in this recipe due to the extra bulk from the fruit….another serendipitous success!



1. Mix the dry ingredients in a large bowl, until blended.

2. Add wet ingredients into another bowl, using a fork whisk well.
3. Add wet ingredients to the dry ingredients, mix and fold in the ingredients until blended about 25 strokes is good.
4. Carefully fold in the blueberries and diced apples. Drop a spoonful of batter into a greased (I sprayed it with vegetable spray) muffin tin.
5. This is the best part of the muffin, the cinnamon sugar topping! Using a  fork to mix and blend the ingredients until they look like small clumps of crumbs. Add about 1 teaspoon of the crumb mix on top of each muffin.
5. Bake in a pre-heated oven of 350 F for about 25-30  minutes or until the toothpick comes out clean with toothpick test.
I like to double the batch and freeze some for later.
Believe it or not my picky preschooler loves these muffins! It’s the perfect afternoon snack! Hmm, thanks mom! :)
Nutritional Analysis for blueberry apple muffins without 3/4 cup sugar: calories: 123/ protein: 5 g/ carbohydrates: 19 g/ fiber: 3.5 g/ sugars: 5 g/ total fat: 3.5 g/ saturated fat: 0.8 g/ monounsaturated fat: 1 g/polyunsaturated fat: 0.8 g/ cholesterol: 18 mg/ sodium: 145 mg
% Daily Value:

Crunchy Nutella Peanut Butter Cups

If anyone knows me, they know I love to eat peanut butter! I can’t live without it, I have to have a bite of it almost everyday! Thank goodness my kids don’t have peanut allergies because I seriously don’t know what I’d do if I couldn’t have peanut butter (well, I’d have sunflower seed butter, it’s just as good).  If you love peanut butter like I do, then you have to eat it with chocolate. I found this wonderful Chunky Chocolate Peanut Butter Cup recipe from King Arthur flour recipe archive, it tastes almost like a Reese’s Peanut Butter Cup! If you are looking for a cleaner version of this recipe, then you came to the right site! I made some with Nutella and some without it. It can be made gluten-free, nut-free, and dairy-free too!

Lisa’s Nutella Chunky PB Chocolate Cups~Lisa’s revised recipe
Servings: 12 mini/ Serving Size: 1 mini cup/ Old pts: 3/Points +: 4
Calories:128 /Protein: 2 g/Fat: 9.5 g/Carbs: 11 g/Fiber: 1.5 g
3/4  cup of dark chocolate chips (73% cacao) – I used Enjoy Life Brand chocolate chips (gluten free/dairy free/nut free)
1/4 cup organic chunky peanut butter or sunflower seed butter
2 Tablespoons flax meal or  nutritional yeast- optional
Optional: 1/4 cup Nutella chocolate hazelnut spread.

Melt the chocolate, spoon about 1 1/2 teaspoon of melted chocolate into each mini paper cups. Store in the freezer for about 15 minutes until it is firm.

Mix the natural peanut butter with flax meal or nutritional yeast to give it that little crunchy gritty feel of the real thing. You might have to warm up the peanut butter to make it easier to mix, I put it in the microwave for about 20 seconds to make it easier to work with.

Now would be the step to add the Nutella, if not then top it off with another 1 1/2 teaspoons of melted chocolate. Store it on the freezer until it hardens, about 15 minutes or so. Enjoy your treat!

Too bad I didn’t have caramel in the house!

Nutritional Analysis for one mini cup with Nutella:
Calories: 128/Protein: 2 g/ Carbs: 11g/ fiber: 1.5 g/ sugars: 7.5 g/ total fat: 9.5 g/ saturated fat: 3.5 g/ trans fat: 0 g/cholesterol: 0 mg/ sodium: 50 mg