Protein Pumpkin Mug Cake

Protein Pumpkin Mug Cake

This recipe can be used as a snack, post-workout meal, or dessert. It contains fat, protein and carbs and surprisingly contains no added sugars. 🤯 Although, if you like sweeter things, I recommend adding 2 tsp maple syrup.

Dry Ingredients
🔸1/4 cup almond flour
🔸1 scoop vanilla protein powder
🔸1/4 + 1/8 tsp baking soda
🔸1/2 tsp pumpkin spice
🔸pinch of salt

Wet Ingredients
🔸1/8 cup whole fat Greek yogurt
(organic and grass-fed if possible, but not required)
🔸1/4 cup pumpkin puree
🔸1/8 tsp vanilla
🔸Optional: 2 tsp maple syrup for sweetness

Directions
1. Use a 10oz coffee mug.
2. Add dry ingredients, and mix well.
3. Add wet ingredients. Mix extra well, checking bottom of mug for hidden dry ingredients that haven’t been incorporated yet.
4. Microwave for 2 minutes. Stick knife in center. If no batter comes off, it’s done. If it does, microwave for 30 more seconds.

Top with Greek yogurt, whipped cream or ice cream and sprinkle with pumpkin spice. Eat up, mug cup!

Perfect Bar: Lemon Poppy Seed

Perfect Bar: Lemon Poppy Seed

Hello, hello! Here are a few updates on my end…

  1. I officially start my dietetic internship TOMORROW! Eeeek!!! I had my orientation this past Monday and Tuesday, so I already accrued 40 hours between that and numerous projects we were assigned. Only 960 more hours to go, then I will sit for (and hopefully pass) the RD exam in Feb/March, and THEN I will be a Registered Dietitian!
  2. I have decided to incorporate product reviews in my rotation of posts because I absolutely adore some health food brands that I would love to support and promote. Plus, I won’t have the time to be developing new recipes to share all of the time (aside from the ones I’m cookin’ up for my cookbook!). Take ‘um or leave ‘um, but I hope some of you find these informative and useful.

Here it is- my first product review!

Perfect Bar Lemon Poppy Seed

I must disclose that I have been a Perfect Bar fan for YEARS now. I truly believe in their genuine approach to delivering whole foods in a convenient way. Plus, their bars are just dreamy, and if you remotely like nut butters of any sort, then you’re bound to love their nut butter-based bars that taste like solid peanut/almond/cashew butter gold!

So, you may see that I’m already biased, but hear me out…this new limited edition bar is fireeeeeeee. On a scale of 1-10 with explanations, here’s what I rate it each category.

Texture: 9/10

The consistency is soft (but still holds form), smooth, and creamy- pretty much your ideal protein bar. However, I deducted 1 point because there is an ever so light coating of oil that keeps its consistency intact.

 

Flavor: 10/10

I am not a pushover when it comes to taste. In fact, I’m kind of picky and particular about what’s in my food and how the flavors play off one another. I have not given a perfect score to this perfect bar without much contemplation. The lemon zing is just enough- not overpowering and refreshing- and the poppy seeds balance it out just right! Now, the cashew butter (and peanut butter) used as the base are very complimentary to the lemon and poppy seeds because they aren’t too overwhelming with flavor either. It’s a party in your mouth and had me reminiscing over drinking lemonade as a kid in the summer.

 

Nutrition Profile: 7.5/10

Calories: 310 (great for a snack or light breakfast/dessert/additive to any of the above!)

Fat: 19g (24%) – fairly high, but still okay depending on your nutrition goals

Carbs: 25g (9%) – as expected

Protein: 12g – decent

Fiber: 2 g – meh

Added sugars: 10g – a little higher than I would like, but hey, what doesn’t kill ya 😉

*1 bar also provides 140mg calcium and 380 mg potassium 🙂

Here’s a screenshot of the ingredients:

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I am amenable to all of these ingredients, but I’m not crazy about the addition of sunflower oil and sesame oil, but hey aren’t deal breakers. 😉 I gave the nutrition profile a 7.5, with 1 point off for high fat content and added sugars, plus a half point for the oils.

 

Cost: 10/10

I paid $32.00 for a variety pack of 12 bars- half lemon poppy seed, half cherry pie. That equates to $2.67/bar. That’s pretty good, considering the ingredients that are in each bar. Plus, I received 15% off my first purchase with Perfect Bar and the shipping was FREE! By the way, Perfect Bars are usually $1.99 at Trader Joes.

 

Overall Score: 9/10!

 

At the end of the day, I would recommend Perfect Bars to anyone looking for a filling, delicious, flavor-packed snack or quick on-the-go brekky. Their Lemon Poppy Seed addition was the ideal summer drop to lighten the mood and days ahead. Plus, they’re nutritious. Check um out at perfectsnacks.com . You can also find them at Traders, Whole Foods, Starbucks, and many other convenient and grocery stores! Enjoy!

Raw Butter Pecan Bars!

Raw Butter Pecan Bars!

I was daydreaming of flavor combos that would kill it as a raw bar, and my mind landed on butter pecan. I LOVED butter pecan ice cream as a kid, and while pecans are typically used in the fall, who says we can’t have them NOW!? Ami right?!

I wanted to make this recipe vegan and paleo friendly, so I used coconut oil instead of butter and maple syrup instead of any other sweetener.

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Raw Butter Pecan Bars

Prep time: 30 minutes

*2 hours refrigerating time is suggested!

Ingredients

Crust

  • 1 sleeve Graham crackers
  • 1 packed cup medjool dates
  • 3/4 cup toasted almonds

Filling

  • 2 cups soaked cashews
  • 1/2 cup full-fat coconut milk
  • 1 Tbsp coconut oil
  • 1/4 cup + 2 Tbsp maple syrup
  • 1 tsp vanilla extract
  • 1/4 tsp sea salt
  • 1/4 pecans

Topping

  • 1/2 cup toasted pecans

 

Directions

  1. Preheat oven to 350F. Toast almonds and topping pecans for 10 minutes.
  2. While they are toasting…boil water and soak the medjool dates and cashews, separately. The dates can soak for 10 minutes, but the cashews should soak for 20-25 minutes.
  3. Discard the water from the dates and REMOVE THE PITS! Once the almonds have cooled, put the 3 crust ingredients in a blender or food processor. Pulse 5-8 times, scraping the sides as needed. The pieces should be a large grain consistency.
  4. Lightly coat an 8×8 pan with coconut oil. Place and press the mix to the bottom of the pan only to form the crust.
  5. After the cashews have soaked for the allotted 20-25 minutes, discard the water and blend with the remaining filling ingredients. Blend on high until smooth. This took me about 3-4 minutes. Scrap sides as needed.
  6. Pour and evenly layer on top of crust.
  7. Press pecans on top of the filling, making whatever design you would like!
  8. Refrigerate for 2 hours to set. You may even prefer them frozen for a longer shelf life and a firmer consistency. It’s up to you! JP and I prefer them frozen!

Enjoy these sweet treats, and please let me know if you tried them out! Happy eating, friends! ❤

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Double Chocolate Chunk Tahini Cookies

Hay hayyyy! I am back, Feed Me Happy followers!

As was on trend in 2018, the beginning of 2019 proved to be pretty busy for me as well (not that the rest of you are NOT busy). We all have our own work/school/family/personal obligation packed agendas. For me, the spring was filled with 3 heavy science classes, Boston Marathon training, two very part-time jobs, and organizing a few events for the school nutrition association I’m a part of.

Over the past 3 weeks, several of these things have ended, and thus, I have more time to dedicate to my beloved blog and Instagram. My short term goal is to provide you all with fun and new recipes, nutrition facts, food trends, and lifestyle hacks- to feed you happy, in any way you interpret that. All I need from you are some suggestions of what you would like to see from me content wise. Please feel free to email me at daniellencahalan@gmail.com or comment below with your ideas!

Now to the good stuff- a new original recipe! Tahini has always been a popular ingredient in Middle Eastern dishes- baba ganoush, hummus, and it is commonly used as a dipping sauce or condiment. In the past couple of years, it has grown in popularity in the U.S., and even more recently, many food stylists and bloggers are incorporating this healthy fat into baked goods. I dug it and wanted to try my hand at developing a chocolate tahini cookie. Took me 4 tries, but I finally landed on a pretty solid recipe. 🙂 Please note that this recipe is vegan friendly, produces light and fluffy cookies, and requires minimal ingredients (some of which you may already have on hand)! Try it out, and let me know what you think! Follow me @feed.me.happy on Instagram for tahini nutrition facts.

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Prep time: 5 minutes

Bake time: 15 minutes

Yields: 9 cookies

Ingredients:

Dry

  • 1 1/4 cups almond flour
  • 1/2 cup unsweetened cocoa powder
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • 1/4 coconut sugar
  • 1 tsp sea salt
  • chocolate bar/chips of choice

Wet

  • 1/2 cup tahini (I used the one from Trader Joe’s- make sure to stir well)
  • 1/3 cup maple syrup
  • 1 Tbsp coconut oil
  • 1/4 cup plant milk (I used almond)
  • 1 tsp vanilla extract

Directions

  1. Preheat oven to 350F. Line baking sheet with aluminum foil and grease with oil of choice (I use coconut oil spray).
  2. In a large bowl, mix all dry ingredients but the chocolate chips/chunks. I used a whisk to thoroughly mix and break up bigger pieces of flour.
  3. In a medium sized bowl, mix all of the wet ingredients together until even.
  4. Pour wet ingredients on top of dry and use a rubber spatula to fold and mix until dry ingredients combine.
  5. Fold in chocolate chunks/chips of choice.
  6. Use an ice cream scooper or 1/4 cup and spoon to measure dough. Place at least 1.5 inches apart on baking sheet and bake for 15 minutes. Allow to cool for 10 minutes.
  7. Enjoy this tasty treat and let me know how they turn out! ❤

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