Tomato Basil Veggie Burgers

Hey, hi, hello there! Wow, quite sometime since I have posted a recipe! Where has the time flown? Finished up my sophomore year of college which left me completely wiped out and I needed a couple weeks of chilling and slothing to feel like I have recuperated. Luckily, I gained some motivation back in the kitchen and assembled the greatest veggie burgers I have made thus far! I also get so STOKED when I take the first bite of something I made and it turns out PHENOMENAL. I bask in my own self glory for a bit and get even more excited to share the recipe with you all! All you need is an oven, a hungry tummy, and hopefully a ripe avocado to top these bad boys 😉

Recipe:

  • 1 15 oz can canellini, black, or pinto beans, drained and rinsed
  • 1/2 cup rolled oats
  • 1/4 cup pumpkin seeds
  • 1/3 cup sun-dried tomatoes, chopped
  • 1/2 cup chopped red onion
  • 1/3 cup grated carrot
  • 2 Tbsp. soy sauce, tamari, or liquid aminos
  • 1-2 Tbsp worchestershire sauce
  • 1 flax egg (2 Tbsp ground flaxseed + 3 Tbsp water)
  • 1 Tbsp olive oil or coconut oil
  • 2 Tbsp nutritional yeast
  • 1 tsp oregano
  • 1/2 tsp cumin
  • 1/3 cup chopped fresh basil
  • 1 Tbsp minced garlic
  • black pepper to taste

Preheat oven to 350 F and line a baking sheet with parchment paper.

Bake pumpkin seeds and oats for about 7-10 minutes until a little toasty.

Make flax egg and set aside.

In a large bowl, mash beans with a fork or potato masher but leave some beans whole for some consistency. Add in all ingredients except for the oats and pumpkin seeds and stir well.

Fold in the oats and pumpkin seeds and mix until everything is combined. If mixture is too pasty, feel free to add a little flour or breadcrumbs to the mix. Tightly pack into 4-6 patties and bake for 15 minutes. Flip the patties and bake for another 20 minutes.

These have sooo much flavor that I have eaten them just plain as a snack… but if you live on the wild side these are amazing with a bun + all the fixins too! Avocado is the perfect topper for this veggie burger, but I am biased because I could eat avocado for every meal 😉

I also really like added tzatziki sauce, roasted red peppers, hummus, or feta on top for maxed out flavor ❤

Hope you enjoy!

Almond Butter Chocolate Chip Energy Balls

I just posted the recipe on my Instagram page (@lil.emmy97) this week! I obviously had to make it official and put it on my blog so I never forget it 🙂 

I enjoy having these right before a early morning workout because I’m usually not really hungry first thing in the morning. These are also great after a workout because it has a nice balance of carbs, protein, and healthy fats! With the ground flaxseed, chia seeds, and almonds- these suckers are full of both omega 3’s and 6’s which are both important for a healthy diet. 

Recipe:

  • 1/2 cup almond butter
  • 60g rolled oats
  • 1 scoop vega vanilla protein & greens protein powder
  • 1/3 cup ground flaxseed 
  • 1 T. chia seeds
  • 3 T. blue agave syrup 
  • 1 tsp. vanilla extract 
  • 1-2 T. Enjoy life foods dark chocolate chips 
  • Just a little bit of water to loosen- but not too much or else you will lose the thickness!

Just mix all ingredients together in a bowl and form into 15 balls!

My whole family and I loved them so this recipe will for sure be continuously used 😉

What is your favorite little snack?

Baked Falafels

I remember the first time I saw a falafel, I was totally repulsed and turned off by the idea of a “fried ball of chickpeas”. I was about 6-7 years old and very naive to the fact that falafels are basically PURE MEDITERRANEAN BLISS.


What’s my favorite part about these special, homemade falafels though? For one, they are baked and totally oil-free! Secondly, they literally have 7 ingredients. DAS IT. Literally a monkey could make these, although if you don’t want monkey hair in your falafel ball I recommend making these yourself.

The Goods:

  • 1 can chickpeas, drained and rinsed
  • 1/3 cup oat flour (I used Bob’s Red Mill)
  • 1 1/2 cups chopped fresh parsley
  • 1 lemon’s juice
  • 1 tsp ground cumin
  • 1/2 tsp sea salt
  • 3 Tbsp minced garlic

The Process:

In a food processor, add in the parsley, lemon juice, cumin and sea salt and blend until combined.

Then, add in the rest of the ingredients and pulse. You don’t want to blend too much, it should still have some texture to it kind of like fluffy rice. If it looks like a smoothie, ditch it and repeat step one.

Next, form into 4 falafel patties with your hands and try to make them as firm as possible so they don’t fall apart. Place falafels on a foil lined cooking sheet and bake at 375 F for about 30-40 minutes (flipping halfway through) until a little crispy on the outside. If you want them more crisp, you can throw them in a pan and brown them.

It’s that easy!

So much flavaaa they don’t even need a sauce but if you must, I really love adding either hummus, tahini, or tzaziki sauce! Wrap in a pita, serve on a crisp salad, or just as a little snack.

These last up to a week in the fridge and a couple months in the freezer.

Lemme know if you try them out 🙂

 

 

 

Less Protein For MY Health

I have changed quite a bit from last year. Mentally, physically, socially, but my health has changed too. But up until recently when I made a trip to an endocrinologist about my hormones (hypothalamic amenorrhea) and just a general blood test, I discovered something I had no clue existed. For starters let me say that my hormone levels came back normal except for my LH being too low. Hence, no menstrual cycle. While discussing this with my doctor on the phone, he strongly suggested birth control and gaining a little more weight. Of course I happen to be a little frustrated because I told him birth control didn’t work on me and that’s not the way I can get a natural period. Doctors are really one-sided and he continued to tell me it’s the only option.

my response…..

So gaining weight it is! Gotcha doc.

eat-all-of-the-food

But he failed to tell me something that could be very important to my health long-term…

my blood urea nitrogen (BUN) and creatinine (not creatine you gym junkies) were HIGH.

Curious little me did some research. What I learned was…

Urea is made when protein is broken down in the body. This also is an indicator of how your kidneys and liver are working. Causes of a high BUN is heart failure, dehydration, and a high protein diet. Well, I haven’t had heart failure and I drink well around 64 oz of fluids a day. Oh, but I’m sitting there eating a protein bar with yogurt just because “gains” right?

Creatinine relates to BUN as it shows how well the kidneys are working. Having high creatinine is a sign that the kidneys are not working properly.

Well damn.

But it all makes sense. And I’m pretty sure I’m not the only one out there that has fallen victim to buying a shit ton of protein bars, powders and supplements because it’s what you need for building muscle, right?! Well…. what about your kidneys?

Yes, it is science that protein consumption increases muscle synthesis. But what if you are over-doing it?

I think of all the other women out there that live their lives everyday not eating protein bars, protein cookies, protein pancakes, and protein shakes for their snacks every single day. They live perfectly fine and they still seem to be in shape and have muscle.

What I get from all this is as long as you are eating a good amount of protein from a variety of whole foods such as beans, meat, yogurt, cheese, etc. then why are we supplementing so much? I am so glad I did my own background research to see what I was doing. And I am surprised he did not mention this to me.

                      

Am I going to completely cut protein bars and powders from my diet? No. I am going to limit them. I will use them if it’s after a workout and I don’t have time to make a full meal. Maybe I’ll have a quest bar if I REALLY crave it, but by no means will I keep eating them day after day. I am going to focus on just eating whole foods and change my snacks up a bit. I am not a “clean” eater by all means but instead of a protein bar, maybe I’ll have an apple with peanut butter… popcorn, trail mix, a REAL non-protein cookie instead.

And I will be just fine. I don’t expect my body to change much from this. If it does, it doesn’t really matter. My overall health is what matters. I would love to have healthy kidneys that last me my whole life.

I really hope that whoever reads this really considers how much extra protein you are eating and what that could do for you in the long run. We are set out to believe it’s the best macro nutrient out there but just like anything else, moderation is key.

I love to hear any thoughts/comments/concerns so hit me up! 😉

emlove814@gmail.com

G2G Bar Review

Are you good to go? Probably not if you haven’t sunk yo teeth in these magical bars made by Tinkerbell and unicorns. I am not pulling your chain, these are just really fricken good!

G2G is a new company of natural protein bars that contain high protein and healthy fats. The 4 flavors are peanut butter fruit and nut, peanut butter chocolate chip, almond butter fruit and nut, and almond butter chocolate chip. My favorite has to be almond butter fruit and nut because it ran out the fastest. (Oops.) Want to know a few reasons I am addicted?

Besides the fact that they taste like one of those no-bake cookies with chunks of chocolate/raisins, they have no artificial ingredients. This company freshly bakes their bars and sends them out as soon as possible. It’s important to keep these in the fridge for longer shelf life, and who am I kidding, they are even BETTER cold!

g2gSome of the key ingredients are:

Peanut or Almond butter, whey protein isolate, whole oats, flaxseed, coconut oil, honey, vanilla and cinnamon. WOAH, THAT’S A LOT OF SUPERFOODS ❤

g2gbarOne bar has 18g protein alone and also contain heart healthy omega 3’s.

I do not make money off of these but I will share my discount code so YOU can save money. Use: YUMMY at checkout to get 20% off your order! (Just click on the link G2G above) Trust me, you want to try these. They are perfect as a snack and on-the-go energy! I wouldn’t recommend a product I don’t really love.

review

So tell me, what flavor(s) are you going to try? 😉

No-Bake Chocolate Peanut Butter Bars

The other day I got busy in the kitchen because for some reason it has been raining nonstop where I live and there’s not much to do in my town… Since I like to snack for days, these made a boring day a little better 🙂 Sometimes I like to play around with recipes and see how they turn out and I think the proportions came out just right. I think I could even add a little more nut butter to the mix and they would have come out like fudge!

nobakeHere’s the recipe:

  • 1 1/2 cup quick oats
  • 1 1/4 cup peanut butter*
  • 1/2 cup ground flaxseed
  • 1/4 cup cacao powder
  • 2 scoops (about 1/2-2/3 cup) vanilla or chocolate protein powder
  • 1/3 cup honey or blue agave syrup
  • optional: dark chocolate chips in batter, coconut for topping

In a large bowl, mix all ingredients together except for topping.

In a 8X8 inch pan, press mixture evenly and top with coconut. Place in the fridge for at least 20 minutes to stiffen the mixture and cut into 9 squares!

This can also be made into energy balls and works the same way 😉

*Can sub almond butter for peanut butter if allergic or for preference. I used chunky peanut butter because chunks… 🙂

chocolateThese are best kept in the fridge for up to two weeks! They get hard in the fridge so letting it thaw 10 minutes makes it easier to nom on 😉

Banana Peanut Butter Mugcake

mug

See that melty chocolate ^^^ 😀

I’m back at it with my lil yummy recipes as I haven’t really had the time or energy to whip up a new one since I like my classics. But this one sure hit home and I’m forever glad it’s in my existence. So ooey-gooey  ❤

Recipe:

  • 1/3 cup (40 g) oat flour
  • 1 Tbsp (16 g) coconut flour
  • 1/2 scoop (28g) peanut butter protein powder- I used Slap Nutrition
  • 1/2 mashed banana
  • 2 egg whites
  • about 1/4 cup almond/cashew milk
  • 1/2 tsp baking powder
  • Stevia to taste *optional*

Mash banana in bowl with a fork until there are not clumps, then add in the wet ingredients. In a separate bowl, combine dry ingredients and stir well. Add wet into the dry and mix until little to no clumps. (Make sure you are using a large bowl as it expands)

Microwave for 1 minute 30 seconds and allow to cool a minute so you don’t burn your mouth off. Of course you gotta add toppings or you ain’t playing the game right. I crumbled a dark chocolate peanut butter cup on mine and slept like a baby 🙂

Chocolate Pumpkin Bowlcake

mugcake

I am a HUGE fan of mugcakes! I love them warm, cold, but of course covered with toppings! But sometimes, a mug just isn’t big enough for me. I made this amazing big “bowlcake” that made the perfect night snack. I also like eating these for breakfast if I don’t want to make pancakes or waffles.

Recipe:

  • 1/3 cup oat flour (can sub all-purpose or whole wheat)
  • 1/2 scoop chocolate protein powder
  • 1/4 cup canned pumpkin
  • 2 T greek yogurt
  • 3 T egg whites
  • 1/2 tsp baking powder

Optional: cinnamon, chocolate chips, dried fruit, etc.

Mix the dry ingredients first, then add the wet and stir until no clumps.

Microwave for about a minute or until it looks cooked through. Don’t overcook!! I personally recommend leave the middle a little under cooked so it becomes like a soft, molten cake 😉 The best topping you can find is some kind of nut butter. It is the icing on the cake! Hmm, I am feeling like cool whip or ice cream would be amazing too…. The options are endless!

pmugcake

Just look at that those melted kisses…. ❤

 

Nut Butter Nation Peanut Butter Review

nutbutternation

What can I say about peanut butter? Well, you can do pretty much anything your heart desires. From bagels, oatmeal, baked goods, parfaits, or simply just straight out of the jar, peanut butter has made it’s way into my life for good. I recently stumbled across this brand in particular and my jars are literally emptying by the minute. The wonderful flavors I have tried are the Honey Vanilla and Brown Sugar Cinnamon – both of which I have an addiction to.

Honey Vanilla

I had high expectations for this one, and it did not let me down! I first had it on a toasted english muffin and my heart flipped upside down. Not literally but I died and came back it was so good ❤ I HIGHLY recommend this flavor not only for the perfect balance of honey and vanilla but also for it’s extreme smoothness to have the ability to drizzle 🙂 I also had them on pancakes, waffles, oatmeal and it completes everything in that meal.

nut

10/10 for sure

Brown Sugar Cinnamon

Do you like cookies? I’m talking those warm snickerdoodles straight out of the oven. This peanut butter and you are soul mates. If I were to pick a favorite, I would probably say this is the one and that’s why I’m trying so hard not to eat it all too fast. Liquid cookies. Just by opening the jar I could tell how much amazing was inside. I don’t think I have had a peanut butter be so good to be honest. But I am a huge cinnamon lover and have a sweet tooth so this definitely satisfies me. But don’t worry, it’s not OVERLY sweet where it’s sickening. It’s perfection in a jar.

nutbutter

100/10

The other flavors I have not tried yet are the Dark Chocolate and the Traditional peanut butter but I have high hopes for them as well and will get around to them shortly. If you try them, please let me know what you think! 🙂

This brand has NO:

  • GMO’s
  • artificial sweeteners
  • tons of added sugar

But they do have:

  • Amazing taste
  • Natural ingredients
  • Good Source of Protein and Potassi-yum
  • Love ❤

You can order them using this link:

http://nutbutternation.com/emmy

Protein Cheesecake

  (Snickerdoodle procheesecake with peanut butter & cinnamon toast crunch)

I’ve gotten a lot of people asking me about this one so I’ll share what I did to recreate the famous “procheesecake” recipe. There several ways I have seen this done and with a little tweaking here and there, this one recipe turned out a success!

  • 2 8 oz packages fat free cream cheese
  • 1 1/2 cups greek yogurt (plain or vanilla)
  • 1 egg plus 2 egg whites
  • 2 scoops whey protein powder (HIGHLY recommend using Pescience Snickerdoodle)
  • About 3-4 packets stevia
  • dash of cinnamon

Make sure the cream cheese is at room temperature before to prevent clumps! First blend the wet ingredients on high speed in a blender or electric mixer. Then add the dry and blend until everything is mixed together. It is okay if you do have some clumps. Pour into a sprayed pie pan and bake at 250 F for 45 minutes then an additional 30-35 minutes at 325 F. I literally thought the cheesecake was going to explode because it rose so much while cooking! But don’t worry, it deflates when you take it out of the oven 🙂 Let completely cool for a few hours and put in the fridge! Lasts for about a week. The top picture I had about 1/4 of the cake and the bottom like 1/6. So I guess you can make it into as many servings as you want. NO RULES!

sss

That time I had procheesecake with my breakfast…… ❤

Let me know if you try it out! 🙂