Protein Post Workout Cookies

1 Cup    Oat Flour

3 Cups  Rogers Porridge Oats or plain large flake oatmeal which will lower fat a bit

1 tsp.    Baking Soda

1/2 tsp.  Salt (second batch I took out as you don’t need it)

1/2 tsp.  Allspice or pumpkin pie spice

2 tsp.     Cinnamon

1 Cup    Raisins (loosely packed) they are super good with chopped dried apricots which are lower in natural sugars

1 Cup    Whole Pecans (then chop)

2 tsp.     Minced ginger from a jar

4            Egg whites (1/4 cup)

2 cups   Unsweetened Applesauce

1/3 cup Stevia Baking Blend (I use Stevia in the RAW)

1 tbsp.  Lemon rind

2 tsp.    Vanilla extract

3 scoops Phd Pharma Pure Vanilla Protein find it here (http://www.phdnutrition.ca/phdpharma-pure.html)

Preheat oven to 350F

Mix dry ingredients chopped pecans and raisins in one bowl

Mix wet ingredients and slowly add dry. Mix well and scoop using ¼ cup measuring cup and place on cookie sheet lined with parchment paper and using a fork flatten the cookies to approx. 9cm.

Bake for 15-20 minutes

Nutrition per cookie is approximate from SELF DATA (makes 24 cookies)

Calories  115

Fat           5gr

Carbs      22gr

Fiber       3 gr

Protein 7 gr (you can up the protein by reducing Oat flour to ½ cup and adding 3 more scoops of protein) this will increase the protein to 13-14 grams per cookie, however they will be more dense and taste more like biscotti.

Sugar 8gr

Sodium 71 mg (if you omit adding salt sodium will be 25 mg.)

These are sooo good….If you like cookies crunchy reduce heat to 300F and bake for 20-25 min.

If you keep them in the freezer you will not be as tempted to have 2 or 3... :) 

ENJOY!!! 

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Update

A little update on what’s has been up with me and Andrew in the last month or so since my last show. 

We are officially in our off season. Yay!!!!

What does that mean? We are eating volumes of clean wholesome food and lifting HEAVY.  Working hard on building those juicy muscles. The sacrifice is that we have lost our lean look. TEMPORARILY that is…

The abs are still in and the muscles are nice and full and we can’t wait till prep starts to see how much muscle we have put on…Andrew’s prep will start a little sooner than mine as his show is end of April mine end of June. So exciting!!!

A lot has happened since Andrew left his position as a Restaurant General Manager and became a full time personal trainer at Steve Nash…

He was promoted to Assistant Fitness Manager after just over a month and shortly after that promoted again to Fitness Manager and transferred to Port Coquitlam. He misses his Langley team but feeling at home at his new location. I am so proud of him to just one day decide and follow his dream.

Training with his last trainer Dean really allowed him to tap into what his passion truly is. He studied hard while he worked 10 hr shifts at the restaurant, trained and prepped for the Nationals all at the same time. It was a roller coaster to say the least and the risk was very high to just resign and start something totally new. I honestly don’t know how he did it.

Being promoted has been a huge change in our life’s because Andrew is home every weekend…Veronica and I have not had a full family weekend since she was born unless there was a special event going on and Andrew requested the time off….It will be an adjustment to have full weekend family days or just lazy pj mornings….Looking forward to that for sure.

So what have we been up to in terms of training, meal planning and supplementation in off season?

I will post more on that tomorrow :)

Thank you for reading

Grace

Baby It's Cold Outside

With the cold weather in full swing I thought to share my creation for the spiced pumkin latte.This is one of my favourites on the weekends as it tastes like pie.

I hope everyone enjoys it as much as me and Andrew.

SPICED PUMPKIN LATTE

 (Makes 2 lattes)
Ingredients
4 tbsp. ground coffee
1 tbsp. pumpkin spice (no sugar added, just the spice mix)
2-1/2 cups water for brewing coffee
2 cups unsweetened calorie reduced almond milk or coconut milk
1/2 tsp. vanilla extract +1/2 tsp. caramel extract
2 tbsp. of sweetener of choice
Directions

Step 1 – Combine the coffee and the pumpkin spice and brew as usual with the specified amount of water.

NOTE: I made this using a French press. So it was easy to get these specific measurements.
If you use a coffee maker, you’ll need to adjust the amounts of all the ingredients based on the amount of coffee you use.
You can double or triple or….

Step 2 – Pour the almond or coconut milk and sweetener in the bottom of your cup and pour half of the hot coffee over that.

If using a coffee maker, be sure you use the type that requires the paper coffee filters. The spices will clog your machine if you have the other type that doesn't use these filters.
I simply brew stronger coffee and heated the coconut milk with sweetener and extracts and added the strong coffee after...as I like everything to be hot.
If you have an espresso machine it's even easier....you make the milk mix and add the spices to it ...heat on the stove or use a steamer and then add the espresso and it's ready.

Sip and Enjoy!

Nutritional Content of Clean Version
1 serving = 1/2 the recipe
Calories: 50
Total Fat: 3 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 189 mg
Carbohydrates: 5gm
Dietary fiber: 0 gm
Sugars: 2gm
Protein: 2 gm

STARBUCKS PUMPKIN LATTE NUTRITION DATA
16 oz. (small/grande)
No Whipped Cream
Using 2% milk
Calories 310
Calories from Fat 60
Total Fat 6g
Saturated Fat 4g
Trans Fat 0g
Cholesterol 25mg
Sodium 210mg
Total Carbohydrate 49g
Dietary Fiber 0g
Sugars 47g
Protein 14g
Nutritional Information estimated at Nutritiondata.com.