White Chocolate PB Energy Bites

Ingredients:

  • 2 cups of rolled oats (I used Kodiak Cake Protein Oats) but you can use any oats of your choice!
  • 1 cup nut butter (I used my favorite Nuts-n-More Peanut Butter)
  • 1 large, banana
  • 2 tbsp, Honey
  • 1/2 scoop, Vanilla Whey Protein Powder
  • 2 tbsp chia or flax seeds (optional)
  • 1/2-1 cup white chocolate chips (I used Ghirardelli chips)

Instructions:

*Combine all ingredients into a large bowl and mix with a spatula.

*Roll into bite-sized balls with hands and place on parchment paper on a sheet pan.

*Place in the fridge for approximately 60-min before consuming.

Serves 18, serving size (1-inch) balls, approx.

**Use discount code 143 for 15% off your next Nuts ‘N More order

Wendi’s “Eggcellent” Egg Bake Recipe

Are you looking for a nutrient-dense, high-protein, tasty and convenient way to fuel your day or satisfy hunger between meals? Try this egg-bake recipe! Great for a busy family looking to fuel their best!

Ingredients

  • 1 cup feta or shredded cheese of choice
  • 12 whole eggs whisked
  • 12  slices of turkey bacon or real bacon 🙂 (diced)
  • 6 cups of spinach (shredded)
  • 2 cups of mushrooms (diced)
  • 4 slices of whole-grain Ezekiel bread, cubed
  • 3 colorful bell peppers
  • 4 green onions (chopped)
  • 1 cup of low-fat milk
  • 1.5 teaspoon of minced garlic
  • Black pepper or seasoning of choice

 

Directions:

  1. Preheat oven to 375 F. Grease a baking dish.
  2. Stir cheese, eggs, bacon, bread, peppers, milk, garlic in a bowl until well-combined; pour into baking dish
  3. Bake until eggs are set, 20-25 minutes

 

Allow egg-bake to cool and slice into 12 squares. Enjoy!

NWW’s Protein Puppy Chow

Here is one of the special holiday treats that I created during my “vacation” week as a dietetic intern in 2017. Just simple 5 ingredients, 3-5 minutes and you’re enjoying a healthier yet still sweet treat to ring in the new year! This protein puppy chow makes for a great quarantine indulgence or at the next party, you attend!

Ingredients:

  • Check-mix cereal (4 cups)
    • Or any dry cereal of your choice
  • 100 % peanut butter or almond butter (3/4 cup)
  • During the time I developed this recipe in 2017 I used Smucker’s creamy peanut butter. However, I highly recommend using Nut’s n’ More, Rx Nut butter, or high-quality peanut butter that does not contain additional fillers. *A good peanut butter will contain peanuts and a pinch of salt for those asking.
  • Coconut Oil (2 tbsp.)
    • Great way to thin the mixture out but adding additional sweetness.
  • White chocolate chips (3/4 cup)
    • I personally love white chocolate and encourage you to try it. Most recipes call for milk or dark chocolate chips but as I said, grab the white chocolate chips and you won’t be disappointed!
  • Whey protein powder isolate (2 scoops)
    • I used Dymatize vanilla whey protein powder but you can swap with any good quality whey protein. Quest, Bi-pro, or any other whey protein is satisfactory! This will replace the powdered sugar used in the traditional puppy chow. You can use vanilla, chocolate, or any yummy flavor.

Instructions

  1. Large mixing bowl, add Chex cereal and set aside.
  2. In a glass microwave-safe bowl or stovetop, add peanut butter with chocolate chips and heat until melted. Stir together with a large mixing spoon until smooth. Melt coconut oil last.
  3. Pour the chocolate chip/peanut butter mixture over the dry cereal. Stir well and prepare to stir softly to not crush the check mix cereal. Be sure to coat evenly. Allow cooling for only two minutes.
  4. Take a gallon zip-lock bag and add 1 scoop of protein powder to one bag and add the other scoop of whey protein powder to another gallon zip-loc bag for two separate bags. Scoop 1/2 mixture of the chocolate/peanut butter check mix into each of the gallon zip-lock bags.
  5. Zip the bags up and shake shake shake the entire Chex cereal is covered. Add additional whey protein powder as you see fit.
  6. Place in the fridge for 15-min or freezer for 45-minutes. Enjoy cold or room temperature! Personally, when I make these I put one bag on the counter to snack on post-workout and one bag in the freezer for a sweet treat!

Wendi’s Special Green Machine Smoothie!

Ingredients:

  • 1 cup of water
  • 1 cup of Ice
  • 2 cup spinach or kale
  • 1 medium frozen banana
  • 1 TSP. cinnamon
  • 2 Tbsp. Nut’s n More Peanut Butter or nut butter choice
  • 1 scoop Chocolate Milkshake Quest whey protein powder

**Swap Peanut butter with powdered peanut butter to if desiring to reduce kcal & fat

**Use 4 oz. of low-fat Greek yogurt or 4 oz. of low-fat white or chocolate milk in place of water for additional protein, kcal, and nutrients

Nutrition Facts (1 svg.)

  • 390 kcal
  • 16 f fat
  • 36 g of CHO
  • 35 g of protein

 

**Use 4 oz. of Greek yogurt or 4 oz. of Cow’s Milk in place of water for additional protein, kcal, and nutrients.

Vanilla Berry Blast!

Ingredients

  • 4 oz. low-fat  milk or water
  • 1 cup raw spinach
  • 12/2 cup Greek yogurt
  • 1 cup of frozen mixed berries
  • 1 Tbsp. Peanut butter or (cashew, sunflower, or almond)
  • 1/4 cup of whole-grain oats
  • 1 scoop of ice (optional)
  • 1/2 scoop Quest vanilla whey protein powder

Nutrition

**Facts available upon request

 

Chunky Monkey Smoothie

Ingredients:

  • 8 oz. low-fat chocolate milk
  • 1 scoop whey protein powder
  • 1 frozen banana
  • 1 Tbsp cocoa powder
  • 2 Tbsp. dark chocolate chips
  • 1/2 RX chocolate sea salt bar (sliced and placed on top
  • Frozen, sliced banana
  • 2 Tbsp. peanut butter
  • 1 cup of whole-grain oats
  • Dried strawberries (placed on top)
  • 2 cups of ice

Instructions:

-Blend up all listed ingredients in a blender.

-Cut up 1/2 of an RX bar and 1 tbsp. of dried strawberries to place on top of the smoothie.

-Great way to increase kcal, protein, and carbohydrates to maintain weight and support recovery!