Saturday, May 24, 2014

Chocolate Protein Waffles

I use WFitNutrition protein so you can use any flavor of choclate you want.
2 scoops Wfit choc mocha protein
2 tbsp coconut flour
2 egg whites
1 mashed banana
Dash baking powder
Almond milk
-Mash banana first. Add baking powder and mix (easily mixed this way).
-add egg whites.
-add one scoop of protein at a time and add almond milk to mix. Then add the other.
-add coconut flour. One tbsp at a time. Add almond milk as needed. It'll thicken because coconut flour absorbs so you'll need more milk after it sets.
-add stevia if you want.
-stir in add ins if you want. I added cacao nibs to mine.
-pour into sprayed waffle maker. Mine made two.
I use coconut oil spray.
Added PB and strawberries to the first one.
Second one stuck so I had to scrap it off but it was a little burnt and crunchy so it was a nice topping on the other. Of course I added more strawberries and drizzle of PB.

Tuesday, May 20, 2014

No "Me" In CrossFit

Such a good article:

Sunday, May 11, 2014

Protein Waffles

1/2c egg whites
2 tbsp oat flour
2 coconut flour
1 scoop protein
Mashed banana
Dash baking powder
Enough water to make a thick dough.
Mix really well. 
Pour in sprayed waffles maker.
I topped mine with PB, strawberries and raw honey!
I used cinnamon swirl protein 
These came out soooo fluffy and moist!!!

Wednesday, May 7, 2014

Chocolate Chip Cookie Dough Protein Bars

Chocolate Chip Cookie Dough Protein Bars:

-1 can rinsed/drained chickpeas
-3 egg whites 
-1 banana
-1/2-3/4c almond milk 
-1 tsp vanilla

-2 scoops Chocoalte Chip Cookie Dough Cellucor Protein
-3/4c oat flour
-1 tsp baking powder
-1/2tsp baking soda

1. Blend first 5 ingredients until smooth. (1/2c almond milk first)
2. Add in oat flour while blending.
3. Add one scoop at a time of protein. (Add remaining almond milk as needed to get it blended.)
4. Add baking soda and powder. (You could add stevia to make it extra sweet).
5. Pour into a lined an sprayed 9x9 baking dish. Sprinkle with Dark Chocolate (I used Lily's Stevia sweetened) or crumble a Quest Bar in.
6. Bake 350 for 25-30mins.
7. Allow to cool-I made mine into 8 bars.

*i always keep mine in the fridge be use it contains fresh, spoilable ingredients. I just nuke them if I want one. 

*get your Quest Bars from 

*you could use any flavor of protein here but it's new and it tastes amazing!

Tuesday, May 6, 2014

Post WOD Nutrition

Best article thanks to Miss. Kmae!!!
I agree 100% and she constantly reminds me when I'm slackin!