The Active Habitat

Two Protein Brownie Muffin Recipes

Since my sister and I have the BIGGEST sweet tooth ever, were constantly looking low calorie and protein recipes. However, most protein recipes are too dry or high sugar to substitute for taste. I found two brownie muffin recipes that are delicious and are less than 150 calories.

Protein Red Velvet Brownie Muffin This amazing recipe is from Ripped Recipes

Ingredients:

2 scoops (70g) of chocolate, vanilla or red velvet whey protein
1/2 cup (40g) of unsweetened cocoa powder
2 Tbsp (16g) of sugar free & fat free chocolate pudding mix
3 Tbsp of sweetener
1/2 cup (113g) of plain non-fat Greek yogurt
1/2 cup (120g) of pumpkin puree
3 Tbsp (46g) of liquid egg whites
1/2 cup almond milk

Frosting:

150g of Greek yogurt
90g of fat free cream cheese
1 tsp of vanilla extract (I added more)
sweetener

Directions: Preheat oven for 150F degree. Begin mixing dry ingredients in a bowl before adding the liquids. Next spray cooking oil to baking pan or muffin tin and add batter. Bake the brownies for 18-20 minutes. Then allow them cool off in the fridge before adding the frosting. A tip for frosting, once mixed, let it sit in the refrigerator for about 20-30 minutes to thicken.

Serving Size 8. Calories 86-100. Approx 1-2g Fat/9.5g Carbs/ 11-13g Protein (depending on brands)

Chocolate Brownie Muffin

I modified the recipe from Rule.Me to reduce some calories

Ingredients:

1 cup of flax meal
1/4 cup unsweetened cocoa powder
1 tbsp ciniamon
1 cup of zero calorie sweetener
1/2 tsp of baking powder
1/2 cup of pumpkin puree
1 tsp apple cider vinegar
2 tbsp of whipped butter
1 tsp of vanilla extract
1 large egg

Frosting:

(30g) scoop of whey protein powder
1 Tbsp (11g) of sugar free & fat free chocolate pudding mix
1 oz almond milk

Directions: Preheat oven for 150F degree. Begin mixing dry ingredients in a bowl before adding the liquids. Mix well. Next spray cooking oil to baking pan or muffin tin and add batter. Bake the brownies for 15 minutes. Then allow cool off in the fridge before adding the frosting. Add coconut or sprinkles for a little extra taste.

Serving Size 6. Calories 100-105. Approx 7g Fat/7g Carbs/6g Protein (depending on brands)

IMG 0563 1 300x225 - Two Protein Brownie Muffin Recipes

IMG 0568 1 300x225 - Two Protein Brownie Muffin Recipes

– Danni

Yum

Protein Red Velvet & Chocolate Brownie Muffins

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Yield: 6

Serving Size: 6

Calories per serving: 100

Ingredients

1 cup of flax meal
1/4 cup unsweetened cocoa powder
1 tbsp ciniamon
1 cup of zero calorie sweetener
1/2 tsp of baking powder
1/2 cup of pumpkin puree
2 tbsp of whipped butter
1 tsp of vanilla extract
1 tsp apple cider vinegar
1 large egg

Frosting:

1 scoops (30g) of whey protein powder
1 Tbsp (11g) of sugar free & fat free chocolate pudding mix
1 oz almond milk

Instructions

Preheat oven for 150F degree.
Mix everything in a bowl.
Mix dry ingredients before adding the liquids. Mix well.
Spray cooking oil to baking pan or muffin tin and add batter.
Bake for 15 minutes and let cool off in the fridge before adding the frosting.
Add coconut or sprinkles for a little extra taste.

Notes

Approx 7g Fat/7g Carbs/6g Protein (depending on brands) For the protein red velvet brownies read post.

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https://www.theactivehabitat.com/2016/05/two-protein-brownie-muffin/

Zero Calorie BCAA Gummy Bears Recipe + What are BCAA?

Dessert Diet Talk Lifestyle Recipes

BCAA supplement have become more popular as fitness market boomed. But you may be asking, what are BCAA and are they safe? BCAA are branch chain amino acids, 3 of your 9 essential amino acids, called are leucine, isoleucine and valine. Amino acids are the building block of protein. These three amino acids help promote muscle protein synthesis and increase muscle growth as well as:

Increase workout intensity
Prevent fatigue during workout
Helps boost immune system
Protects against amino acid deficiencies in your diet

BCAA are found in many protein sources, such as meat and eggs. Therefore, are BCAA supplements critical to take? The answer is no, they are not critical if you are consuming a well balanced diet. However if you are an athlete, trying to put on muscle, or trying to retain muscles while dieting, it can be helpful.

BCAA Gummy Bears Recipe

4 packets of gelatin
1 scoop of BCAA
1/2 cup of warm water
Optional: Add 1 tbsp of zero calorie sweeteners

Start my mixing all ingredients in a saucepan until it is dissolved. Heat on a low/medium setting and stir occasionally for about 5 minutes until the water begins to thicken and has turn to a gel. Then place the gel into the mold and freeze for 15-20 minutes. I bought these bear molds on Amazon and it came with a droppper too.

For more information on BCAA read here

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Zero Calorie BCAA Gummy Bears Recipe + What are BCAA?

Gummy - Zero Calorie BCAA Gummy Bears Recipe + What are BCAA?

Ingredients

4 packets of gelatin
1 scoop of BCAA
1/2 cup of warm water
Optional: Add 1 tbsp of zero calorie sweetener

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https://www.theactivehabitat.com/2016/04/zero-calorie-bcaa-gummy-bears-recipe-what-are-bcaa/

Superfood Breakfast Cake Recipe

Breakfast Dessert Paleo Recipes

What better way to start the morning then to have a breakfast full of antioxidants, fiber, vitamins,and omega-3 fats. This superfood breakfast cake recipe is all natural and delicious with no added sugar.

Ingredients
– 2 cups of oats (gluten free if preferred)
– 2 tbsp of flax meal
– 1 tsp baking powder
– 1 tsp cinnamon
– 2 eggs
– 2 tbsp lemon juice
– 1 cups of smashed banana (approx 2 medium bananas)
– 1 tsp vanilla extract
– 2 tbsp honey

Toppings
– 1/4 cups of crushed almonds
– 1/8 cups sunflower seeds
– 1/8 cups flax seeds
– 1/4 pistachios
– 1/2 gogi berries
– 1/2 cups of blueberries

Instructions:
Mix all ingredients into a bowl and whisk evenly
Fold the toppings into the batter
Pour the batter into pan and smooth with spatula
Bake for 15 minutes at 350 degree
Remove and let it cool for 10 minutes

Nutritional Facts
Serving Size: 8 pieces. Each piece is approx 178 calories, 7g fat, 6g of protein and 26g carbs.

-Danni

Yum

Superfood Breakfast Cake

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Yield: 8

Serving Size: 1 piece

Calories per serving: 178

FullSizeRender 4 - Superfood Breakfast Cake Recipe

Ingredients

Ingredients:

2 cups of oats (gluten free if preferred)
2 tbsp of flax meal
1 tsp baking powder
1 tsp cinnamon
2 eggs
2 tbsp lemon juice
1 cups of smashed banana (approx 2 medium bananas)
1 tsp vanilla extract
2 tbsp honey

Toppings:

1/4 cups of crushed almonds
1/8 cups sunflower seeds
1/8 cups flax seeds
1/4 pistachios
1/2 gogi berries
1/2 cups of blueberries

Instructions

Mix all ingredients into a bowl and whisk evenly
Fold the toppings into the batter
Pour the batter into pan and smooth with spatula
Bake for 15 minutes at 350 degree
Remove and let it cool for 10 minutes

Notes

7g fat, 6g of protein and 26g carbs

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https://www.theactivehabitat.com/2016/03/superfood-breakfast-cake-recipe/

Flourless Cookie Recipe for Valentine’s Day

Dessert Paleo Recipes

I know Valentine’s Day is about your loved one, so for those who want to treat others or themselves, here is a guilt free flourless cookie recipe, a spin on Mimi Ikonn’s almond cookies:

COOKIE INGREDIENTS

3 cups Almond Flour Cookie
2 Eggs
1 tbsp Coconut Oil
2 tbsp Honey
1/2 tsp Vanilla Extract

FROSTING INGREDIENTS

4 ounces Fat Free Cream Cheese
3 once Fat Free Vanilla Greek Yogurt
Raspberries (for food coloring)
1 tbsp of Agave Sweetener.

Preheat the oven to 350 Degrees. In a bowl, stir the cookie ingredients until it is well blended. Roll the dough to a flat surface and create any shape. Place the cut dough on a lightly greased baking sheet and into the oven for 10-12 minutes. Then remove and let it cool.

For the frosting, mix the cream cheese, agave and Greek yogurt in a bowl. If you would like to add all natural food coloring, put the raspberries in a blender then strain. With the liquid like consistency add to your frosting.

Yum

All Natural Ombre Valentine’s Day Cookies Recipe

FullSizeRender 1 - Flourless Cookie Recipe for Valentine's Day

Ingredients

COOKIE INGREDIENTS

3 cups Almond Flour Cookie
2 Eggs
1 tbsp Coconut Oil
2 tbsp Honey
1/2 tsp Vanilla Extract

FROSTING INGREDIENTS

4 ounces Fat Free Cream Cheese
5.3 once Fat Free Vanilla Greek Yogurt
Raspberries (for food coloring)
1 tbsp of Agave Sweetener.

Instructions

Preheat the oven to 350 Degrees.
In a bowl, stir the cookie ingredients until it is well blended.
Roll the dough to a flat surface and create any shape.
Place the cut dough on a lightly greased baking sheet and into the oven for 10-12 minutes. Remove and let it cool.

For the frosting:

Mix the cream cheese, agave and greek yogurt in a bowl.
If you would like to add all natural food coloring, put the raspberries in a blender then strain.
With the liquid like consistency add to your frosting.

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https://www.theactivehabitat.com/2016/02/flourless-cookies-recipe-valentines-day/

Easy 5 min Protein Pumpkin Mug Cake

Breakfast Dessert High Protein Recipes

Because we do our best to not keep processed sweets in our house, we often times look for recipes that are easy to make, leave very little mess, and have simple ingredients that are already in our pantry. Therefore, I am always roaming through Pinterest looking for recipe ideas that meets these criteria.

So with my everything pumpkin obsession, I love making this easy protein pumpkin mug cake that takes no more than 5 minutes to make and can be substituted with various ingredients.

Ingredients:

1/4 cup or 1/2 scoop of vanilla protein powder*

1/2 tsp of cinnamon

1/4 cup of ground oats or 2 tsp of coconut flour

1 egg or egg substitute

1/2 tsp pumpkin extract (optional)

2 bags of truvia or any sugar substitute

1/4 cup of pumpkin puree

1 pinch or salt

Directions

1: Spray the coffee mug with cooking oil of choice

2: Add the liquid ingredients into the cup and stir

3: Add the remaining ingredients and mix well so nothing is clumped

4: Put into the microwave for 2 – 2.5 minutes

5: Eat it directly from mug or flip over onto a plate. We topped ours with pecans and syrup

Nutrition (Approx.): 280 calories Fat 10g, Carbs 30g, Protein 22g, and Fiber 7g
* We used the MRM vegan vanilla protein. Best to use a natural or casein protein powder. If using whey or isolated protein add 1/2 tsp of baking powder.

Yum

Easy 5 min Protein Pumpkin Mug Cake

Prep Time: 2 minutes

Cook Time: 3 minutes

Total Time: 5 minutes

Serving Size: 1 Cake

Calories per serving: 280

FullSizeRender%2B%252812%2529 - Easy 5 min Protein Pumpkin Mug Cake

Ingredients

1/4 cup or 1/2 scoop of vanilla protein powder*
1/2 tsp of cinnamon
1/4 cup of ground oats or 2 tsp of coconut flour
1 egg or egg substitute
1/2 tsp pumpkin extract (optional)
2 bags of truvia or any sugar substitute
1/4 cup of pumpkin puree
1 pinch or salt

Instructions

Spray the coffee mug with cooking oil of choice
Add the liquid ingredients into the cup and stir
Add the remaining ingredients and mix well so nothing is clumped
Put into the microwave for 2 – 2.5 minutes
Eat it directly from mug or flip over onto a plate. We topped ours with pecans and syrup

Notes

Fat 10g, Carbs 30g, Protein 22g, and Fiber 7g

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https://www.theactivehabitat.com/2015/11/easy-5-min-protein-pumpkin-mug-cake/

Paleo Protein Pumpkin Cookies

Dessert High Protein Recipes

Here is a protein pumpkin cookies recipe that will keep you away from those seasonal fall desserts while in line for your Starbucks coffee. I will be packing these as a mid-morning snack, since it will hit my protein and fiber needs.

Ingredients:

1/2 cup ground oats
1 cup coconut flour
2 scoop chocolate protein powder (casein or veggie protein)
2 tsp baking powder
1/2 tsp pink himalayan salt
2 tsp pumpkin spice extract
2 tsp ground cinnamon
1/4 tsp ground nutmeg
1/2 cup chocolate chips or cocoa nibs
1 can pumpkin puree (420g)
2 egg whites
2 tbs coconut oil
3/4 cup maple syrup or agave

Directions:

Preheat the oven to 325 degree Fahrenheit and line a cookie sheet with parchment paper
Mix the ground oats, protein powder, baking powder, salt, cinnamon, and nutmeg until its well blended
Separate bowl, blend the pumpkin spice extract, pumpkin puree, egg whites, and syrup sweetener until all ingredients are well combined
Combine both bowls and add the coconut oil, coconut flour, chocolate chips into the mixture and using a spatula evenly blend the ingredients
Place the batter in the refrigerator for 10 minutes in order to let the coconut flour absorb the liquids
Once chill, drop the cookie dough into the cookie sheet and using 2 tablespoon-sized spoonfuls and press down with the spoon
Bake for 10 minutes remove press down and add for another 15-20 minutes until outside turn golden brown
Remove from oven and let cookie cool off for 10 more minutes and Enjoy

Nutrition: recipe makes 20 cookies: Fat 3.7g, Carbs 17.7g, Protein 5g, and Fiber 3.8g

-Danni

Yum

Paleo Protein Pumpkin Cookies

Yield: 20 cookies

DSC 0286 - Paleo Protein Pumpkin Cookies

Ingredients

1/2 cup ground oats
1 cup coconut flour
2 scoop chocolate protein powder (casein or veggie protein)
2 tsp baking powder
1/2 tsp pink himalayan salt
2 tsp pumpkin spice extract
2 tsp ground cinnamon
1/4 tsp ground nutmeg
1/2 cupchocolate chips or cocoa nibs
1 can pumpkin puree (420g)
2 egg whites
2 tbs coconut oil
3/4 cup maple syrup or agave

Instructions

Preheat the oven to 325 degree Fahrenheit and line a cookie sheet with parchment paper
Mix the ground oats, protein powder, baking powder, salt, cinnamon, and nutmeg until its well blended
Separate bowl, blend the pumpkin spice extract, pumpkin puree, egg whites, and syrup sweetener until all ingredients are well combined
Combine both bowls and add the coconut oil, coconut flour, chocolate chips into the mixture and using a spatula evenly blend the ingredients
Place the batter in the refrigerator for 10 minutes in order to let the coconut flour absorb the liquids
Once chill, drop the cookie dough into the cookie sheet and using 2 tablespoon-sized spoonfuls and press down with the spoon
Bake for 10 minutes remove press down and add for another 15-20 minutes until outside turn golden brown
Remove from oven and let cookie cool off for 10 more minutes and Enjoy

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https://www.theactivehabitat.com/2015/09/paleo-protein-pumpkin-cookies/

Since my sister and I have the BIGGEST sweet tooth ever, were constantly looking low calorie and protein recipes. However, most protein recipes are too dry or high sugar to substitute for taste. I found two brownie muffin recipes that are delicious and are less than 150 calories.

Protein Red Velvet Brownie Muffin This amazing recipe is from Ripped Recipes

I modified the recipe from Rule.Me to reduce some calories

What better way to start the morning then to have a breakfast full of antioxidants, fiber, vitamins,and omega-3 fats. This superfood breakfast cake recipe is all natural and delicious with no added sugar.

I know Valentine’s Day is about your loved one, so for those who want to treat others or themselves, here is a guilt free flourless cookie recipe, a spin on Mimi Ikonn’s almond cookies:

So with my everything pumpkin obsession, I love making this easy protein pumpkin mug cake that takes no more than 5 minutes to make and can be substituted with various ingredients.

Here is a protein pumpkin cookies recipe that will keep you away from those seasonal fall desserts while in line for your Starbucks coffee. I will be packing these as a mid-morning snack, since it will hit my protein and fiber needs.

Ingredients:

Directions:

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