In order to encourage sanity, we created this recipe—to tame your natural craving for something sweet —with a new twist of protein granola. It’s the perfect option for breakfast, a snack, or even dessert.

Why it’s a Healthy Recipe

Not only are apples lower in sugar compared to tropical fruits, they’re also full of pectin, a combination fiber that has a long list of health benefits. It can help with weight control to lowering cholesterol to preventing gallstones.

Instead of regular yogurt, we used Greek yogurt, which is loaded with more protein and also contains probiotics, which promote beneficial gut flora. This good bacteria will keep your immune system strong and can also help with digestive issues.

Ingredients

Serving size: 1 parfait (1 serving)

Cook time: 20 minutes

Difficulty: Easy

Apple mixture:

• 1 apple*, sliced very thinly
• ½ tsp. ground cinnamon
• 1 tsp. grass-fed butter**
• 1 lemon, freshly squeezed
• 1 tbsp. Truvia, or sweetener of choice

For the yogurt:

• 1 c non-fat Greek yogurt, plain
• Sweet Leaf Stevia drops (~25 drops), vanilla crème flavor***

For the protein granola:

• ½ c oats
• 2 tbsp. almond slices
• ½ tsp. ground cinnamon
• 3 tbsp. egg whites
• 2 tsp. honey
• 2 tsp. Truvia
• 1 tsp. coconut oil
• ½ tbsp. ground flax
• Nutmeg, to taste
• ½-1 scoop vanilla protein powder [optional]

*We used Fuji apple, but any crisp apple would work just fine here.

**We used Kerrygold Pure Irish grass-fed butter.

***You can substitute this with ½ tsp. vanilla extract and 1 tsp. Truvia, or sweetener of choice.

 Directions

1. Preheat oven to 375 degrees; Spray a cookie sheet with coconut oil or cover with a sheet of parchment paper to prevent sticking. In a small bowl, combine all of the protein granola ingredients, and toss to coat evenly. Spread the mixture flat on the cookie sheet, and bake for 8 minutes. After 8 minutes, break up the granola pieces with a spatula or large spoon and bake for another 8 minutes.
2. Meanwhile in a small sauté pan on medium heat, add all the ingredients of the apple mixture. Stir continuously as the apples soften and the flavors develop, about 5 to 8 minutes.
3. In a small bowl, combine the non-fat Greek yogurt and the Stevia drops. Stir until smooth.
4. Assemble the parfait. For presentation purposes only, a glass cup, martini glass or clear coffee glass mug would work well. Layer 1 tbsp. of granola, then a small scoop of yogurt then the apples and more granola. There’s no exact science to this step, just continue layering, and have fun with it. Use the remaining ½ ingredients for the second glass.
5. This recipe makes 2 servings.

Nutritional Information & Macros

Macros per serving:

• 207 calories
• 5.7g fat
• 14.5g carbs
• 24.3g protein

The post Cinnamon Apple Yogurt Parfait with Protein Granola appeared first on Born Fitness.

This recipe is a 3-in-1 special by delivering a convenient, hearty and sweet snack that can also be a meal. With less than 100 calories, you can have a couple muffins between lunch and dinner for a high-protein snack, with a little chocolate to satisfy those mid-day cravings.

So easy. So healthy. And most importantly, so delicious.

Why it’s a Healthy Recipe

These banana chocolate muffins are full of fiber, healthy fats and food-sourced protein, this muffin is a macronutrient balanced on-the-go meal.

The combination of Greek yogurt and egg whites make this a great high-protein snack (if you have at least 2-3 muffins). And the fiber-packed oats are great any weight-management regime because they help slow down digestion, which keeps you feeling full for longer.

And although most oats contain gluten—gasp!—the USDA claims that oats are essential in a heart-healthy diet, lowering cholesterol and reducing the risk of coronary heart disease. (Or you could just use a gluten-free option if you have a gluten allergy.)

Banana Chocolate Muffins

Yields: 12 muffins

Cook time: 25 minutes

Difficulty: Easy

Serving size: 1 muffin

Wet ingredients

• 2 smashed extra ripe bananas, yields about 3/4 cup
• 1/4c non-fat Greek yogurt
• 1 tbsp. all-natural almond butter
• 1 tbsp. melted coconut oil (unrefined, cold-filtered)
• 1 c liquid egg whites
• 1 tsp. vanilla extract
• 1 tbsp. raw, unfiltered honey

Dry ingredients

• 1/2c oat flour + 1/4c old fashion oats
• 1 tsp. baking powder
• 1 tsp. baking soda
• 1 tbsp. granular sugar substitute*
• ¼ tsp. sea salt
• 1/4 tsp. cinnamon
• 1/4c slivered almonds
• 2 tbsp. dark chocolate chips**

*We used Swerve, erythritol-based sugar substitute.

**We used Enjoy Life dairy-, soy- and nut-free, semi-sweet chocolate chips.

 Directions
1. Preheat oven to 375 degrees. Line a muffin pan with 12 paper liners.
2. To make the oat flour simply add ½ cup of oats to a blender and pulse until smooth.
3. In a large mixing bowl, add all wet ingredients, and stir until combined. In another bowl, mix together all the dry ingredients. Then add in the dry bowl to the wet bowl, and mix until well combined. Gently fold in the whole oats, chocolate chips and almond slivers.
5. Divide the batter into the paper liners, about ½ to ¾ up the side, using a spoon or ice-cream scooper.
6. Bake for 20 minutes. Remove and let cool. Enjoy immediately, or store in an airtight container in the fridge for up to a week, or freeze.

Nutritional Information & Macros

Dietary Information: Vegetarian, No Sugar Added, Gluten-Free (if gluten-free oats are used), Kosher

Macros per serving (1 muffin)

• 87 calories
• 3.6g fat
• 9.3g carbs
• 6g protein

The post Healthy Recipes: Banana Chocolate Muffins appeared first on Born Fitness.

And then there are those that recreate the category by taking a favorite food and bring it to life in liquid form. Enter your new favorite healthy snack: the pumpkin pie protein shake.

Why It’s a Healthy Recipe

Pumpkin is an underrated nutrition powerhouse. It’s packed with fiber, cancer-fighting carotenoids, and more potassium than a banana.

This version of pumpkin pie takes your favorite flavors, removes the heavy cream and loads of sugar, and creates the protein-packed version in a glass.

And while the flavor is great, it’s the added benefits that make it worth your while. Pumpkin is an underrated nutrition powerhouse. It’s packed with fiber, cancer-fighting carotenoids, and more potassium than a banana.

This is a perfect post-workout shake, providing natural carbohydrates to refuel your energy, protein to build your muscle tissue, and a little healthy fat from the coconut milk and chia seed to keep you full and satisfied. Plus, the potassium in the pumpkin and banana will replenish those electrolytes lost after an intense training session. 

Ingredients

• 1 c unsweetened coconut milk*
• 1/3 c pumpkin puree
• 1/4c old-fashioned oats
• ½ frozen banana
• ½ tbsp chia seed
• ¼ tsp pumpkin pie spice*
• ¼ tsp cinnamon
• 1.5 scoop protein powder***
• 5 drops Stevia Drops, vanilla crème flavor****
• 3 ice cubes

 *Milk substitutions—almond, low-fat, soy, rice—will work too, but the consistency will not be as thick.

**If you don’t have pumpkin pie spice on hand, add a dash of each the following: cinnamon, nutmeg, ginger, allspice.

***The best flavors for this recipe are graham cracker (yes, they make delicious flavor), vanilla, cinnamon swirl or unflavored.

****You can sub this with ½ tsp Stevia and ¼ tsp vanilla extract

Directions

1. Add all ingredients into the blender, and pulse until smooth.
2. Enjoy immediately. Makes one awesome serving.

Nutritional Information & Macros

Dietary Information: Dairy/Lactose free, Gluten free (if gluten-free oats are used), No added sugar (natural sugars in fruit), Vegetarian, Vegan (if Vegan protein used),

Macros per shake (one serving)

• 387 calories
• 9g fat
• 40g carbs
• 37g protein

The post Pumpkin Pie Protein Shake appeared first on Born Fitness.