Posts

5-Ingredient Microwave Peanut Butter Chocolate Chip Cookies

 

 

Yesterday, it happened…

While as identical twin sisters we pride ourselves in both being veggie-loving, registered dietitians and personal trainers who have an identical love for chocolate (plus a thang for sweets 😉 that we work hard to keep from getting the best of us—and from you), we also pride ourselves in having the identical prepared healthy kitchens for when our pesky sweet tooth rears its’ head.

And yesterday, a dreary Saturday, it happened—both of us felt like the sweet cravings were a bit more intense than usual –and our kitchens did not disappoint! Oh yeah! 🙂

 

Ever in the mood for an ooey-gooey cookie you don’t have to slave over the stove for?

 

Um, hello? Who isn’t?! ;)…

 

We recommend our clients keep a few healthy, necessary sugar-tooth busting pantry staples on-hand that can be used for many recipesA’hem, you better believe that yours & yours 😉 truly also keeps these in our house to satisfy our sweet tooth while keeping our waistline intact.

A few staple that we recommend are:

an over-ripe banana

peanut butter

whole oats (rolled is OK)

(We also suggest chocolate chips—hidden away if you can’t control yourself around them, but a few here and there go a long way if you can!).

 

You may remember these loves using our staples-

Chocolate Peanut Butter Banana Ice Cream

Frozen Banana Chocolasicles

Frozen Banana Chocolate Bites

 

 

Why Peanut butter?  As a pantry staple—other than it’s freakin’ delicious 🙂 , it’s got a creamy, hearty texture that helps to add to any faux high calorie dessert’s success.

From a nutrition standpoint—peanut butter’s got healthy fats (for the ‘ole ticker), lots of antioxidants (to protect your skin and your cells from damage from everyday living—i.e., pollution, stress, etc.), and a good dose of potassium for fighting high blood pressure—and for fighting bloat!  Add that PB (as we call it in our land of the PB- obsessed) has protein, is rich in fiber and has heart-healthy plant phytosterols.

The one caveat—peanut butter does add up quickly in calories, so a teaspoon or two will do ya! 😉  One level tablespoon clocks in at nearly 100 calories, so do not eat it straight from the jar and do measure portions of our <3 to keep it real and to be honest with yourself about how much you’re getting.

 

As kids, if we heard the word “peanut butter” everyone knew you could count us in.  And nowadays, our favorite indulgence is chocolate–and anything chocolate (hello Skinny Oreo Balls! 😉) .  As you can probably imagine, simply marry our two loves and we’re in pure heaven.  🙂  Of course, we like to combine peanut butter and chocolate in healthy, lower calorie indulgences that keep our waistlines in tact.   And we gotta admit, when we made this and added some oats, and overripe banana and a splash of almond milk, we were a bit beside ourselves with happiness.  Healthy, ooey, gooey goodness that we mixed, mashed and microwaved!  We hope you love these as much as we do.

 

Why a banana?

What better way to get sweet flavor but without any adding processed sugar?  The OVERRIPE banana is key here.  So sweet and delicious, yet no added sugar!  Plus, you’ll get loads of health-promoting nutrients and bloat-busting potassium and some fiber!  Bust your sweet tooth craving and beat bloat?  Someone just landed in flat-belly heaven! 😉

 

 

 

One of the things we love about these cookies is how truly easy they are to whip up!  If you liked our Cinnamon Oatmeal Raisin Cookies,  Skinny Speedy Walnut Oatmeal Cookies,  Wild Blueberry Cookies and how quick and easy they are to make, then you’ll love the

 

Other than the fact this cookie has no added sugar and tastes insanely delish and perfectly sweet, it’s packed with wholesome goodness.  As you now know,  protein, nutrients and fiber are just the appetizer.

An added bonus? Unlike most sugary desserts which leave you with an energy crash when the sugar leaves, this cookies’ high quality carbohydrates from the banana and oats will give you an energy boost, while its’ fiber (from oats and peanut butter) and protein from the peanut butter will keep you from grabbing the nearest peanut butter cup before your next meal!

 

It’s time to Mash, Mix & Microwave!!!  YAHOO!!  (PS—you can bake these if you want!)

 

 

 

 

5-Ingredient Microwave Peanut Butter Chocolate Chip Cookies

Other than the fact this cookie has no added sugar and tastes insanely delish and perfectly sweet, it’s packed with wholesome goodness. You’ve got protein, nutrients and fiber.
Serves: 4 small cookies or 1 large cookie

Ingredients:

1 very ripe banana, mashed
1/2 Tbsp. unsweetened vanilla almond milk
3 Tbsp. rolled oats
1 Tbsp. peanut butter

1-1/2 tablespoons chocolate chips

 

Directions:
1. If using an oven rather than microwave, preheat to 375°F.
2. In a medium sized bowl, combine banana, almond milk, and peanut butter, stirring until thoroughly combined. Stir in chocolate chips.
3. If using microwave: For one large cookie, simply spread mixture in bowl and microwave on high for 4-1/2 minutes. If you are making four cookies you can spray a plate, 4 small bowls or 4 ramekins. (The ramekins are nice to keep the cookies contained and perfectly round.)
4. Scoop out about 2-1/2 tablespoons each, and flatten on the plate or in ramekin. Repeat for each ramekin.

5. Place the four ramekins or the one plate in microwave on high for 4 minutes.  Depending on the strength of your microwave cooking time may vary. Simply use a toothpick or a fork and poke cookie the whole way through. *If wetness comes off on fork or toothpick, continue to put back in microwave in 30 second increments until cooked.

If making one big cookie, may want to place plate in fridge or freezer to help “congeal” for a minute after cooking.

*If using oven: Place 2-1/2 Tbsp of mixture on a greased baking sheet and bake for 10 minutes. Remove from oven when cooked completely through.

 

Makes 4 Cookies.
Nutrition Facts Per Serving (1 Cookie): 89 Calories, 14 g carbohydrate, 4 g fat, 2 g protein, 25 mg sodium, 2 g fiber

 

5-Ingredient Microwave Peanut Butter Chocolate Chip Cookies
 
Microwave Peanut Butter Chocolate Chip Cookie! Only 89 Calories --and you can make 'em in 5 Minutes with 5 ingredients you already have at home. Healthy, you'd never know they don't even have sugar 😉
Author:
Serves: 4
Ingredients
  • 1 very ripe banana, mashed
  • ½ Tbsp. unsweetened vanilla almond milk
  • 3 Tbsp. rolled oats
  • 1 Tbsp. peanut butter
  • 1-1/2 tablespoons chocolate chips
Instructions
  1. Directions:
  2. If using an oven rather than microwave, preheat to 375°F.
  3. In a medium sized bowl, combine banana, almond milk, and peanut butter, stirring until thoroughly combined. Stir in chocolate chips.
  4. If using microwave: For one large cookie, simply spread mixture in bowl and microwave on high for 4-1/2 minutes. If you are making four cookies you can spray a plate, 4 small bowls or 4 ramekins. (The ramekins are nice to keep the cookies contained and perfectly round.)
  5. Scoop out about 2-1/2 tablespoons each, and flatten on the plate or in ramekin. Repeat for each ramekin.
  6. Place the four ramekins or the one plate in microwave on high for 4 minutes. Depending on the strength of your microwave cooking time may vary. Simply use a toothpick or a fork and poke cookie the whole way through. *If wetness comes off on fork or toothpick, continue to put back in microwave in 30 second increments until cooked.
Notes
IIf making one big cookie, may want to place plate in fridge or freezer to help “congeal” for a minute after cooking.

*If using oven: Place 2-1/2 Tbsp of mixture on a greased baking sheet and bake for 10 minutes. Remove from oven when cooked completely through.
Nutrition Information
Serving size: 4 cookies Calories: 89 Calories Fat: 4 g Carbohydrates: 14 g Sodium: 25 mg Fiber: 2 g Protein: 2 g

 

 

Berry Burst with Dark Chocolate, Almonds & Coconut

As veggie and chocolate lovin’ twins, registered dietitians and personal trainers, what’s a girl (or two 😉 ) to do when dessert is to be had?!  We’ve made life simple for ourselves and for you!  This may just become our go-to celebratory indulgent, waist-line friendly sweet! After all, it’s so easy to make, it’s pretty and who doesn’t like a sweet, delicious pile of antioxidants after overindulging?  Nothing like a little burst of anti-inflammatories to help your body to kick some toxins that have entered to the neutralizing curb!

While we’re at it, here are a few more healthy, waist-line friendly desserts (and feel free to search this site for many more!):

Chocolate Peanut Butter Banana Ice Cream

5 Minute Peanut Butter Chocolate Chip Cookies

Strawberry Mint Ice Cream

 

Pssst… in the photo below the dark chocolate balls are covering blueberries.  #Perfect for our 4th of July celebrations –and for our craving to squeeze in a lil’ brain boosting power whenever we can from the anthocyanins in the blueberries! 😉

 

Best thing about this delicious sweet treat?

Other than it’s only got 65 calories per servings and tastes AMAZING?! 🙂

There’s no wrong way to make this!  You don’t have to use the same ingredients that we did–and you can add your personal favorites instead.  We used raspberries (use your fave berry!), slivered almonds (use any slivered or chopped nut!), dark chocolate covered blueberry balls (go for dark chocolate covered nuts, if you prefer!), and coconut flakes (you can omit these or use chocolate shavings!).  Then just toss on a pretty plate and let the good times roll!

 

Berry Burst Bonus:

All berries, not just raspberries fight inflammation and they’re low in fat and calories and high in antioxidants. They have anti-inflammatory properties—likely thanks to their anthocyanins, the powerful chemicals that give them their vibrant color.

Go for all berries: Research has shown that blueberries can help protect against intestinal inflammation and ulcerative colitis; women who eat more strawberries have lower levels of CRP (a substance produced by the liver that increases in the presence of inflammation in the body) in their blood; and red raspberry extract has helped prevent animals from developing arthritis.

Try this:  Berry Avocado Salad with Yogurt Cilantro Dressing

 

Berry Burst with Dark Chocolate, Almonds & Coconut

Serves 6

Ingredients:

3 cups fresh raspberries

1-1/2 tbsp slivered almonds

1/4 cup chocolate covered blueberries

1 tbsp coconut flakes

Dash of Cinnamon, optional

 

Directions:

Lay berries on plate. Top with chocolate blueberries, coconut flakes, almonds and cinnamon.  Serve!

Nutrition Facts:  65 Calories, 2g fat, 1 g saturated fat, 12g carbohydrate, 1 g protein, 4 g fiber, 3 g sugar, 8 mg sodium

Berry Burst with Dark Chocolate, Almonds & Coconut
 
Author:
Serves: 6
Ingredients
  • Serves 6
  • Ingredients:
  • 3 cups fresh raspberries
  • 1-1/2 tbsp slivered almonds
  • ¼ cup chocolate covered blueberries
  • 1 tbsp coconut flakes
  • Dash of Cinnamon, optional
  • Directions:
  • Lay berries on plate. Top with chocolate blueberries, coconut flakes, almonds and cinnamon. Serve!
Instructions
  1. Directions:
  2. Lay berries on plate. Top with chocolate blueberries, coconut flakes, almonds and cinnamon. Serve!
Nutrition Information
Serving size: 1 serving Calories: 65 Fat: 2 g Saturated fat: 1 g Carbohydrates: 12 g Sugar: 3 g Fiber: 4 g Protein: 1 g

 

Easy Peanut Butter & Chocolate Berry Protein Shake

This smoothie is the perfect way to start a hectic morning—and squash a sugar craving! It’s delicious, refreshing and provides the perfect burst of energy before a workout.

As you can imagine, as registered dietitians, we have many tricks up our sleeves to tame our sweet tooth– and our clients’– and yours, too! One of the best secrets? By including natural sugars like those in fruits (that also come with fiber and health-promoting nutrients) you can really prevent your sweet tooth from getting the best of you. It really helps to fight cravings! We find that many of our clients tame their sweet tooth if they give it a little healthy love at breakfast. That’s why we’ve created these smoothies:

55329552 - vegan healthy dark chocolate avocado smoothie served with raspberries.A word about Protein Powder: Generally speaking, we stick to real, whole food. However, over the years, various protein powder manufacturers have sent us their protein powders to sample– and with our hectic lifestyles, at times we’ve found we really appreciate the convenience and portability of a protein source that won’t spoil easily. And we’ve been grateful to have the powders to quickly toss in our homemade shakes and some other recipes.

Our favorites have contained just a source of organic protein (typically from whey, pea, hemp, brown rice, artichoke or cranberry) or along with protein, just some greens (dehydrated vegetable or other plant products)—but not the ones with additional fats, grains, or thickeners. Since protein powders all differ in their nutritional content, try to find one that has little to no sugar and is low in carbs and fat. A protein powder can assist in body fat loss if you typically choose a carb-heavy breakfast and instead lighten it up by cutting back on some of the carbs and adding some protein to help you to stay full longer and stay on track. This will prevent overeating soon after breakfast—and the rest of the day.

Note: A word of caution: Watch out for protein powders with additives. To make it easier, try to choose protein powders with just a few ingredients so you don’t have to research all of the other ingredients that very likely could be sugars or sugar substitutes, herbs, etc. If you do find protein powders with many ingredients and you have time to research them (eeks, who has time!?), you can check it out here http://ods.od.nih.gov/. Also, beware if a protein powder brags on the label about creating weight loss —it likely could dehydrate you with a diuretic and cause a quick water loss which is regained just as quickly as it’s lost!

 

Easy Peanut Butter & Chocolate Berry Protein Shake

This smoothie is ideal if you have an on-the-go lifestyle. It can be hard to stay satiated all morning long, especially if you don’t have time to prepare the right breakfast. But this shake will do the trick! Packed with protein and absolutely irresistible, you will look forward to drinking this little number! With 28 grams of protein in the shake, you will feel full all morning long. We suggest having this with a piece of fruit on your way out the door for even extra staying power. Plus, the raspberries in this shake provide you with antioxidants to kick off your day the right way! With only 4 simple ingredients, this morning booster is an easy way to get your morning going!

 

Ingredients:

1 teaspoon almond butter

2 scoops (28 g) chocolate protein powder (like Garden of Eatin’ Raw Organic Protein or Tera’s Whey)

1/3 cup raspberries (frozen is fine)

¼ cup vanilla Greek yogurt

¼ cup water

½ cup ice

 

Makes 12 ounces

Serving Size: 1 shake

 

Instructions:

  1. Add all the ingredients to a blender.
  2. Blend until smooth. Enjoy!

 

Nutrition Information: 

Calories: 215

Carbohydrates: 16 grams

Fat: 6 grams

Protein: 28 grams

Cholesterol: 55 mg

Sodium: 111 mg

Sugars: 13 grams

Fiber: 5 grams

Easy Peanut Butter & Chocolate Berry Protein Shake
 
Prep time
Total time
 
Author:
Serves: 1
Ingredients
  • 1 teaspoon almond butter
  • 2 scoops (28 g) chocolate protein powder like Tera’s Whey
  • ⅓ cup raspberries (frozen is fine)
  • ¼ cup vanilla Greek yogurt
Instructions
  1. Add all the ingredients to a blender.
  2. Blend until smooth. Enjoy!
Nutrition Information
Serving size: 1 shake Calories: 215 Fat: 6 Carbohydrates: 16 Sugar: 13 Sodium: 111 Fiber: 5 Protein: 28 Cholesterol: 55

 

Chocolate Apple Slices

If you’ve read any of our blogs with our apple recipes you probably know that we have a love affair with apples and have eaten one nearly every day since high school—and we don’t think we’ll ever get tired of them! You also probably know that one of our weaknesses is chocolate. So when you marry the two, we’re in all of our glory! 🙂 The registered dietitians in us are always trying to create healthy or lightened up indulgences and our latest creation does just that—it combines apples and chocolate—and wowzers is it delicious!

Nutrition bonus: Apples are a rich source of cancer-fighting flavonoids, and depending on the way dark chocolate is processed, it sometimes is rich in flavonoids too!

 

Choc Apple Slices2 - Logo

Psst… looking for more healthy or lightened up dessert recipes? Please feel free to search this site! Or here are a few to try…

 

Skinny Chocolate Chunk Cookies

Sweeeeeeeet! Potato Pie

Chocolate Drizzled Granola Balls

Microwave Chocolate Chip Peanut Butter Cookies

Skinny Oreo Balls

Pumpkin Spice Cake Roll

 

Christmas is just around the corner, and if you’re looking for a sweet and healthy treat to serve your family and friends, look no further! These Chocolate Apple Slices not only satisfy your chocolate cravings, they also contribute to your daily fruit intake. Unlike packaged candies that are overly sweet and easy to overeat, the fiber in the apples and sunflower seeds provide satisfaction without sabotaging your waistline. Bonus tip: arrange these Chocolate Apple Slices on a pretty platter for a perfect hostess gift!

Choc Apple Slices3 - Logo

 

Chocolate Apple Slices

Makes 24 slices

 

Ingredients

2 Granny Smith apples (or your favorite variety)

3 ounces 70% dark chocolate

1/4 cup toasted sunflower seeds

Directions:

1. Chop chocolate in small pieces and transfer to a microwave safe bowl. Microwave for 1 minute. Remove and stir. If it’s not completely melted, microwave for another minute. Set aside. If your microwave tends to heat unevenly or very quickly, heat in 15 to 30 second intervals and stir each time, being careful not to burn the chocolate.

2. Chop sunflower seeds either roughly or finely depending on how much of a crunch you want. Set aside in a separate bowl.

3. Slice each apple into 12 pieces, removing the core and seeds.

4. Carefully dip each slice into the melted chocolate and then sprinkle with the chopped seeds. Place on a cookie sheet lined with wax paper and refrigerate for 20 minutes. Enjoy! (Store leftovers in the refrigerator)

 

Nutrition Facts (2 slices per serving): 73 Calories, 4 g Fat, 2 g Saturated Fat, 0 mg Cholesterol, 2 mg Sodium, 8 g Carbohydrate, 2 g Fiber, 5 g Sugar, 1 g Protein

 

Choc Apple Slices1 - Logo

 

 

Chocolate Apple Slices
 
Author:
Serves: 12
Ingredients
  • 2 Granny Smith apples (or your favorite variety)
  • 3 ounces 70% dark chocolate
  • ¼ cup toasted sunflower seeds
Instructions
  1. Chop chocolate in small pieces and transfer to a microwave safe bowl. Microwave for 1 minute. Remove and stir. If it's not completely melted, microwave for another minute. Set aside. If your microwave tends to heat unevenly or very quickly, heat in 15 to 30 second intervals and stir each time, being careful not to burn the chocolate.
  2. Chop sunflower seeds either roughly or finely depending on how much of a crunch you want. Set aside in a separate bowl.
  3. Slice each apple into 12 pieces, removing the core and seeds.
  4. Carefully dip each slice into the melted chocolate and then sprinkle with the chopped seeds. Place on a cookie sheet lined with wax paper and refrigerate for 20 minutes. Enjoy! (Store leftovers in the refrigerator)
Nutrition Information
Serving size: 2 slices Calories: 73 Fat: 4 g Saturated fat: 2 g Carbohydrates: 8 g Sugar: 5 g Sodium: 2 mg Fiber: 2 g Protein: 1 g Cholesterol: 0 mg

chocolate_apple_slices_colloage

 

Skinny Chocolate Chunk Cookies

Don’t let the fact that we’re registered dietitians and personal trainers fool you…

say the words “Chocolate” and “chunk” together and we’re not immune to our thoughts wandering, imagining how chunky that chocolate chunk really is 😉 … or to our mouth’s watering at the thought of it! 🙂 As kids growing up in a healthy household where our mom made all the food from scratch and any treats in the house we had, she baked with a quarter of the sugar that traditional recipes called for, it still amazes us that she did keep chocolate chip morsels in the back of the freezer to use in some of her baking. And when she’d slip out to run errands, we’d often find ourselves sneaking a bunch…oops, we mean– just a few, really mom! 😉 .

Well, nowadays, we still are those little girls finding ways to steal those delicious chocolate nibbles without it getting the best of our waistline. After all, that’s why we created these lip-smackers—Chocolate Drizzled Granola Balls, Microwave Chocolate Chip Peanut Butter CookiesSkinny Oreo Balls and these White Chocolate Drizzled Wild Blueberry Granola Balls just to name a few!

 

Now, for these lip smackers…if you love chocolate chunks the way we do, and you love ‘em in cookies…but don’t love how many calories come with them, don’t worry! Let this ooey gooey chocolate chunk cookie melt in your mouth without any feelings of regret. This delish recipe uses a small fraction of the sugar that a normal chocolate chip cookie recipe would use, AND it uses flour that is packed with protein and fiber—that actually makes the cookie so moist that you don’t need butter, or all the calories that come with it, woohoo! You won’t believe how irresistible these little numbers are.

cookie1

The secret behind these cookies:

These cookies use a combination of almond flour and quinoa flour, replacing all purpose flour that is used in most cookie recipes. The almond flour helps to add moistness, density, and binding to the cookies – so you don’t need butter! And as you already know, quinoa is one of the most nutritious grains that you can buy – so adding it’s ground up form to the recipe can never hurt!

cookie2

Skinny Chocolate Chunk Cookies

Instead of packing these cookies with sugar, we only used a small amount of brown sugar and applesauce. This combination keeps these cookies tasting sweet and the calories that get cut out is even sweeter!

Makes 18 Cookies (a little less than 3- inch diameter each)

Ingredients:

1 cup almond flour

½ cup quinoa flour

¼ cup brown sugar

1 tsp salt

½ tsp baking soda

2 eggs (We use Eggland’s Best eggs because they have 25% less saturated fat than other eggs)

½ cup applesauce

½ tsp vanilla

½ cup chocolate chips

Directions:

  1. Preheat oven to 350 degrees.
  2. In a large mixing bowl, mix together the dry ingredients – almond flour, quinoa flour, brown sugar, salt, and baking powder.
  3. In a smaller mixing bowl, mix together the wet ingredients – eggs, applesauce, and vanilla.
  4. Pour the wet ingredients into the dry ingredient mixture, and thoroughly stir.
  5. Add the chocolate chunks to the dough, and mix.
  6. Lightly spray a baking sheet.
  7. Using a spoon, place the cookie dough on the baking sheet. The cookie dough should be about 1.5 inches in diameter.
  8. Bake for 10 minutes. When the time is up, put a toothpick through the middle of a cookie and make sure no residue appears. This will confirm that the cookies are done.
  9. Let the cookies cool on a cooling rack or baking sheet for at least 5 minutes. Enjoy!

cookie3The Nutrition Twins are spokespeople for Egglands Best eggs and love that the eggs have 25% less saturated fat, four times the vitamin D and double the omegas compared to other eggs.

Skinny Chocolate Chunk Cookies
 
Prep time
Cook time
Total time
 
Author:
Serves: 18
Ingredients
  • 1 cup almond flour
  • ½ cup quinoa flour
  • ¼ cup brown sugar
  • 1 tsp salt
  • ½ tsp baking soda
  • 2 eggs (We use Eggland’s Best eggs because they have 25% less saturated fat than other eggs)
  • ½ cup applesauce
  • ½ tsp vanilla
  • ½ cup chocolate chips
Instructions
  1. Preheat oven to 350 degrees.
  2. In a large mixing bowl, mix together the dry ingredients – almond flour, quinoa flour, brown sugar, salt, and baking powder.
  3. In a smaller mixing bowl, mix together the wet ingredients – eggs, applesauce, and vanilla.
  4. Pour the wet ingredients into the dry ingredient mixture, and thoroughly stir.
  5. Add the chocolate chunks to the dough, and mix.
  6. Lightly spray a baking sheet.
  7. Using a spoon, place the cookie dough on the baking sheet. The cookie dough should be about 1.5 inches in diameter.
  8. Bake for 10 minutes. When the time is up, put a toothpick through the middle of a cookie and make sure no residue appears. This will confirm that the cookies are done.
  9. Let the cookies cool on a cooling rack or baking sheet for at least 5 minutes. Enjoy!
Nutrition Information
Calories: 104 Fat: 6 g Carbohydrates: 12 g Sugar: 7 g Sodium: 110 mg Fiber: 1 g Protein: 3 g Cholesterol: 20 mg

Skinny_ChocolateChunk_Cookies_Collage

Chocolate Almond Breakfast Pudding

By now you know that although we are registered dietitians and personal trainers who base our diets on fresh, unprocessed healthy foods, we are suckers for chocolate. 🙂 Yep, in fact, we’re so wild for chocolate, that it wouldn’t surprise us if you told us that you heard us arguing over the last chocolate covered pretzel…or a Hershey’s kiss…or a hot chocolate (we don’t discriminate and would even enjoy one in the summer) for that matter! 🙂 So we’re always whipping up new yummy, waistline-friendly– and healthy– chocolate recipes! Have you tried our Guac-Chocolate Mousse or our Chocolate Drizzled Granola Balls or our Chocolate Coconut Chia Balls, just to name a few.

We whipped up this pudding with breakfast in mind.  For that reason, our goal was to create a satisfying recipe with just a  hint of chocolate so it wouldn’t be so overly sweet that it would set your taste buds off craving more of the super sweet flavor all day.  You know, when something is just so sweet and good, you just want more and more vs. when it’s simply just good and satisfying, when you’re done, you’re done.  The latter is true for this pudding–with just a hint of chocolate, in this satisfying creamy pudding texture, it puts the kibosh on your sweet taste buds and your body will be fueled with fiber and protein without the highs and crashes from sugary foods.

Pudding2

One of the best strategies we use with our weight loss clients to ensure weight loss success is to substitute high-calorie, low-nutrient foods with foods that are rich in protein and fiber. This protein/fiber combo helps to keep you feeling satisfied so you don’t overeat due to hunger. It also helps to keep blood sugar levels stable so you don’t experience energy/ sugar crashes that send you running for simple carbohydrates and sugar for a quick pick-me-up. Our clients who start using this strategy can’t believe how much easier it becomes to prevent overeating.

Chocolate_Almond_Breakfast_Pudding_collageAnd guess what? We’ve got you covered with the satiating protein/fiber combo in this Chocolate Almond Breakfast Pudding. We use chia seeds which are a great example of a food that’s rich in both fiber and protein– in only one ounce they contain 11 grams of fiber and 4 grams of protein. (If you’ve never used them before, other than trying them in our pudding, try sprinkling a teaspoon of chia seeds in your smoothies, on top of oatmeal, or mixed into a muffin batter for an added fiber boost that will keep you feeling full for hours.) As an added bonus, chia seeds are high in minerals such as calcium and magnesium and are a good plant-based source of omega-3 fatty acids.

 

Pudding1

Chocolate Almond Breakfast Pudding

This Chocolate Almond Breakfast Pudding combines the satiating combo of protein and fiber (thanks to chia seeds) and a hint of our love (chocolate!) to create a healthy, satisfying breakfast.  We suggest having it with some fruit and eggs for a fab, super satiating meal!

 

Makes 2 servings

Ingredients

  • 3/4 cup unsweetened almond milk (plain or vanilla)
  • 2 tablespoons chia seeds
  • 2 tablespoons cocoa powder
  • 1 T honey
  • 1/4 teaspoon almond extract
  • Dark chocolate shavings, optional

Directions:

Combine almond milk and chia seeds in a small bowl. Let sit for an hour (or more) so that the seeds can rehydrate. Add this mixture and all other ingredients (except chocolate shavings) in a high-speed blender and blend until smooth. Pour into small glasses and refrigerate until chilled. Top with chocolate shavings, enjoy!

Nutrition Facts: 124 Calories, 6 g Fat, 1 g Saturated Fat, 0 mg Cholesterol, 64 mg Sodium, 18 g Carbohydrate, 7 g Fiber, 9 g Sugar, 4 g Protein

Pudding3

 

Chocolate Almond Pudding
 
Author:
Recipe type: Dessert
Serves: 2
Ingredients
  • ¾ cup unsweetened almond milk (plain or vanilla)
  • 2 tablespoons chia seeds
  • 2 tablespoons cocoa powder
  • 1 T honey
  • ¼ teaspoon almond extract
  • Dark chocolate shavings, optional
Instructions
  1. Combine almond milk and chia seeds in a small bowl. Let sit for an hour (or more) so that the seeds can rehydrate. Add this mixture and all other ingredients (except chocolate shavings) in a high-speed blender and blend until smooth. Pour into small glasses and refrigerate until chilled. Top with chocolate shavings, enjoy!
Nutrition Information
Calories: 124 Fat: 6 Saturated fat: 1 Carbohydrates: 18 Sugar: 9 Sodium: 64 Fiber: 7 Protein: 4 Cholesterol: 0