Healthy Swap Recipe: PB Chocolate Malts!

This is a family favorite, and I’ve been making this shake recipe for almost 10 years.

I’m linking to most of the items on Amazon, so if you don’t want to leave home to try this recipe, you won’t have to. As a reminder: As an Amazon Associate, I earn from qualifying purchases.

This recipe all started back when I was doing medically supervised weight loss and we had to drink 5-9 shakes per day, so adding in low-calorie flavor options was a must. A few of the “approved” options were peanut butter powder, malt powder, and in phase 2, frozen fruit (in the case of this recipe, frozen bananas). Now that I’m no longer on the program, I still have a shake once a day, usually to curb cravings for sweets.

Feel free to use whatever type of protein powder you like. I use the HMR brand. My kids love these shakes. In fact, the big kiddo has one a few times per week for breakfast.

I use a Calphalon Active Sense Blender, but any blender or immersion/stick blender will work.

Mrs. Bear Special –  PB Chocolate Malt

serves 1 grown-up, or two kiddos

Ingredients:

  • 1 Scoop Chocolate protein powder
  • 2 tablespoons peanut butter powder
  • 2 tablespoons malt powder
  • 1 frozen banana, cut into bite-size pieces
  • 1-2 handfuls of ice
  • 8-12 ounces of water (If you want it creamier or are not calorie conscious, you can use fat-free or plant milk)

Directions:

  1. Place all ingredients into the blender.
  2. Blend on smoothie or ice breaker mode until smooth.
  3. Serve with a milkshake straw.

 

Depending on your protein powder, the completed shake will have 25-30 grams of protein per shake.

 

10/12/2020 Weekly Meal Plan

0a5e9dab796cea8a07eabe4eb4795b9e.jpgI’ve started doing weekly meal planning on Sundays, but yesterday was a busy day (swimming reservation at the Y, a special needs conference, and lots of playtime), so I didn’t have a chance to post.

It’s easier to do it while I’m writing up the weekly calendar/schedule and prepping the snack box for the week.

I’m hitting up the store this morning for some last-minute items that I thought we had (note to self: Do not put empty cereal box back in the cupboard). I’m thinking about making a batch of cookies today to have a sweet dessert for the kids.

Thanks to some local deals, offers, and the school lunches the kids bring home, I have been able to keep our grocery budget to $60 per week for the past 3 weeks! It’s amazing. The extra money is going into our holiday savings account.

If you have kids between 2-18, check with your local school to see if they are offering free lunches and/or breakfasts. You can also check the USDA Website– but it might be a little out of date.

For those of you that are new to meal planning, I’ve got an easy 101 style post here with super easy tips and steps. After you get that down, here is info about batch or freezer cooking.

I’ve gotten a pretty good inventory of the pantry, freezer, and fridge done (I update it after every shopping trip), so I’m able to plan meals and use up what we’ve got with little waste. If you are looking for kitchen inventory printable, I like the kitchen inventories here. They are great printables.

I only post our dinner plans for the week, because our other meals are usually the same each day.

Breakfast: Coffee with 1/2 and 1/2  for me, and pancakes or something along those lines for the kids (they love the Kodiak Cakes Mix).  I also keep sandwich Ziploc bags of other frozen fruit on hand to make the kids smoothies when they request them (a few times per week). Berries, peaches, and mangos are pretty popular. recently the Big Kid has been on a protein shake kick in the AM.

Lunches will be whatever the kids want for the time being. The big kid has lunch at school, so it’s whatever he chooses from the lunch box in the cupboard, plus some fruit and juice or milk. Since the little girl is in the morning cohort at school, she has lunch at home. Buttered noodles, yogurt, apple slices, and a popsicle are her go-to lunch.

Usually, I do a crockpot meal on Mondays, but now that we are home all the time, we’ve been having an odd combination of fully home-cooked, scratch meals, and frozen entrees and veggies. I have been posting our meal plans on Instagram too- As well as pics of stuff we are doing to keep busy.

  • Sunday:   Salsa Chicken and veggies ( I didn’t end up making it last week like I had planned)
  • Monday:  Entrees & Salad
  • Tuesday:  Chick’n nuggets (vegetarian nugs for our buddy) and fruit
  • Wednesday:   Sausage and Peppers in the Crockpot, noodles, and veggies
  • Thursday: Chicken Tika Masala, rice, veggies
  • Friday:  Pizza Night!
  • Saturday: Breakfast for Dinner

Please stay safe you guys! The sooner we flatten the curve, the sooner life can go back to normal- whatever that means.

Talk Back: What are you cooking for dinner this week?

10/5/2020 Weekly Meal Plan!

0a5e9dab796cea8a07eabe4eb4795b9e.jpgI’ve started doing weekly meal planning on Sundays, but yesterday was a busy day, so I didn’t have a chance to post.

It’s easier to do it while I’m writing up the weekly calendar/schedule and prepping the snack box for the week.

I didn’t have a chance to shop over the weekend, so this morning after school drop off, I’m hitting up Food4Less for a few things. I stocked up on fresh fruit last week (there was a produce giveaway locally, and that filled both fruit bowls). Big Kid has requested home made apple sauce, so I’m going to make it this morning as well as Kodiak Chocolate Muffins.  The free school lunches that our school is providing gives us some yummy stuff the kids like (baby carrots, milk, and apple slices to name a few), and the stuff that they don’t care for or contains meat we share with some of our friends who have kiddos that aren’t able to stop and pick up free lunches.

For those of you that are new to meal planning, I’ve got an easy 101 style post here with super easy tips and steps. After you get that down, here is info about batch or freezer cooking.

I’ve gotten a pretty good inventory of the pantry, freezer, and fridge done (I update it after every shopping trip), so I’m able to plan meals and use up what we’ve got with little waste. If you are looking for kitchen inventory printable, I like the kitchen inventories here. They are great printables.

I only post our dinner plans for the week, because our other meals are usually the same each day.

Breakfast: Coffee with 1/2 and 1/2  for me, and pancakes or something along those lines for the kids (they love the Kodiak Cakes Mix).  I also keep sandwich Ziploc bags of other frozen fruit on hand to make the kids smoothies when they request them (a few times per week). Berries, peaches, and mangos are pretty popular. recently the Big Kid has been on a protein shake kick in the AM.

Lunches will be whatever the kids want for the time being. The big kid has lunch at school, so it’s whatever he chooses from the lunch box in the cupboard, plus some fruit and juice or milk. Since the little girl is in the morning cohort at school, she has lunch at home. Buttered noodles, yogurt, apple slices, and a popsicle are her go-to lunch.

Usually, I do a crockpot meal on Mondays, but now that we are home all the time, we’ve been having an odd combination of fully home-cooked, scratch meals, and frozen entrees and veggies. I have been posting our meal plans on Instagram too- As well as pics of stuff we are doing to keep busy.

  • Sunday:  Leftover Extravaganza
  • Monday:  Entrees & Salad
  • Tuesday:  Pancakes and fruit
  • Wednesday:   Patty Melts made with Veggie Burgers
  • Thursday: Salsa Chicken and veggies
  • Friday:  Pizza Night!
  • Saturday: Breakfast for Dinner  (I’ve been itching to make blueberry waffles with vanilla ice cream)

Please stay safe you guys! The sooner we flatten the curve, the sooner life can go back to normal- whatever that means.

Talk Back: What are you cooking for dinner this week?

Hot Weather Recipe Round Up!

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I mentioned in the Weekly Meal Plan post yesterday that it’s going to be a hot one this week. Ugh.

That means lots of time swimming and lots of time at the YMCA enjoying their AC and doing fun activities- Big Kid just did the fitness orientation and he is excited to start exercising. Mostly he wants to take boxing classes with me on Saturdays.

All that activity requires good, healthy fuel, and I do not want to fire up the stove or oven when it’s over 90 outside.

Here are a few of my favorite recipes to serve when it’s hot outside!

As you can tell there are a lot of dessert recipes. Because, really, who doesn’t like dessert?

 

Talk Back: What do you cook when it’s hot?

 

 

 

 

11/13/17 Meal Plan Monday!

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We’re scraping the bottom of the produce drawer, so I’ll be hitting up .99 Only to pick up some salads, veggies, and berries.

I’m just posting dinners for our meal plan. The kiddos usually have a small toasted bagel with cream cheese for breakfast along with fruit.  Hubs likes Oatmeal (my recipe for an easy almost instant oatmeal mix can be found here) if he’s got time, otherwise he and I have protein shakes with frozen bananas and PB2.

Lunches for Lil’ Man are usually Peanut butter and crackers, fruit, milk, a protein muffin (aka a kid cupcake), and applesauce cup. He takes his lunch every day! Hubs usually has a protein shake or I pack him leftovers or a frozen entree.

Bitty Bird and I usually have leftovers from the night before, or soup, sandwiches, quesadillas. She eats almost anything!

Monday:

  • D: Potato Cheese soup and fruit

Tuesday:

  • D: breakfast for dinner- probably pancakes, eggs, and fruit salad

Weds:

  • D: BBQ chicken (in the crockpot), green salad, biscuits

Thursday:

  • D:  Grilled chicken and grilled veggies 

Friday:

  • D: Date Night! (we go out)

Saturday:

  • D: DIY pizza night!

Sunday:

  • D: Leftover buffet

The menu may change, as  I pull stuff out of the pantry to rotate what we’ve got (I am trying to cut down on waste, and put the older stuff up front to get eaten first).

Protein Shake Recipes!

DSC_0824For some of us, our New Year’s Resolution to lose weight has already started to peter off. NOT ME! I’ve got 40-ish lbs to drop to get back down to my pre-bitty Bird weight. I’m using protein shakes to help me.

A few years ago hubs and I did Sharp Weight Management to lose weight and to this day, we still use the protein shakes that are part of their program. HMR shakes are tasty and have a good amount of protein and other nutrients. All of the recipes below use HMR shakes, but you can use whatever kind of protein powder you like best (everyone has their favorite!).

I usually start my day with a coffee based shake!

Hazelnut Mocha: Mix Chocolate protein powder with  tablespoon sugar free chocolate pudding powder, 1 tablespoon Cocoa powder, 2 tablespoons Sugar Free Torani Hazelnut syrup, and 12-20 ounces of strong, hot coffee, When blending hot drinks in the blender make sure to vent the lid or it might pop off! To do this cold, use cold coffee and add 8-10 ice cubes.

Cinnamon Dulce Latte: The same drink at Starbucks (made with Fat Free milk and without whipped cream) has 210 Calories. With my version, you save 40 calories, and score at least 10 more grams of protein- this will vary for you, depending on how many grams of protein your protein shake has. Mix vanilla protein powder with 12-20 ounces of hot coffee (I like a larger drink, so I add more coffee), 2 tablespoons of Torani Syrup Brown Sugar Cinnamon (sugar free), a dash of cinnamon.  When blending hot drinks in the blender make sure to vent the lid or it might pop off! To do this cold, use cold coffee and add 8-10 ice cubes.

Frappacino: If you have leftover coffee after making your morning pot, don’t throw it away, put it in the fridge and make yourself a blended frozen protein shake. They will taste just like a frappacino, but with a lot less calories.  The average ice blended drink from a coffee shop has 300 calories!

The basic Frap recipe is as follows:

  • Protein Powder (the amount indicated on your package for 1 serving)
  • 12-20 oz cold coffee
  • 8-10 ice cubes (add more if you want it more icy)

Add in any of the following:

  • 2 tablespoons of your favorite sugar free syrup
  • 1 tablespoon Cocoa Powder, Ovaltine, Sugar Free Pudding powder (your choice of flavors)
  • Use  Walden Farms Calorie Free Chocolate Syrup (or one of their other ice cream syrups- they make caramel and strawberry too) as a drizzle inside the cup and on top to make your drink with more of a Coffee House Flair without adding any calories!

Here are a few more of our favorite shakes. When we did the Weight management program through Sharp, we drank 6-8 a day, so creativity was the key to keep us from becoming bored and deviating from the program. (AKA cheating) These days, I use these shakes as a swap for a higher calorie dessert most of the time. That way my sweet tooth is happy, and I’m consuming WAAAY less calories!

As a note, I usually use a lot more ice to make it more “ice cream-y” and less like a chocolate milk.

Cherry Cheesecake shake: 1 pouch vanilla HMR shake, 6 oz cold water, 6-8 ice cubes, 1 tsp. sugar free cheesecake flavored powdered pudding, 3 pumps (roughly 3 tablespoons) sugar free black cherry Torani Syrup. You can substitute Strawberry syrup in place of the black cherry.

50/50 Bar Shake: 1 pouch vanilla HMR shake, 6 oz cold water, 6-8 ice cubes, 1 tsp. sugar free vanilla flavored powdered pudding, 3 pumps (roughly 3 tablespoons) sugar free orange Torani Syrup.

Eggnog shake:  1 pouch vanilla HMR shake, 6 oz cold water, 6-8 ice cubes, 1 tsp. sugar free cheesecake flavored powdered pudding, 1tsp. rum extract, sprinkle/dash of grated nutmeg. (Mr. C had this on X-mas eve and it was FABU!)

Lemon/Raspberry Shake: 1 pouch vanilla HMR shake, 6 oz cold water, 6-8 ice cubes, 1 tsp. sugar free lemon flavored powdered pudding, 3 pumps (roughly 3 tablespoons) sugar free Raspberry Torani Syrup.

Peanut Butter Cup Shake: 1 pouch chocolate HMR shake, 6 oz cold water, 6-8 ice cubes, 1 tsp. sugar free chocolate flavored powdered pudding, 2 tablespoons of PB2 powder.

Almond Joy Shake: 1 pouch chocolate HMR shake, 6 oz cold water, 6-8 ice cubes, 1 tsp. sugar free chocolate flavored powdered pudding,2 pumps (roughly 2 tablespoons) sugar free Almond Torani Syrup, and 2 pumps (roughly 2 tablespoons) sugar free coconut Torani Syrup . You can use 1 tsp. Almond extract if you prefer in lieu of the almond syrup.

Mounds Shake: 1 pouch chocolate HMR shake, 6 oz cold water, 6-8 ice cubes, 1 tsp. sugar free chocolate flavored powdered pudding,3 pumps (roughly 3 tablespoons)  sugar free coconut Torani Syrup .

Milky Way Shake: 1 pouch chocolate HMR shake, 6 oz cold water, 6-8 ice cubes, 1 tsp. sugar free butterscotch flavored powdered pudding.  To make a snickers shake, add 1-2 Tablespoons of PB2.

Butterfinger: Mix chocolate protein powder with 1 tablespoon PB2 Powdered Peanut Butter, 1 tablespoon sugar free butterscotch pudding powder, 1 tablespoon Cocoa powder, 8-10 ounces of cold water and 8-10 ice cubes. Blend on high until the ice cubes are incorporated.

Mud Pie: Mix chocolate protein powder with 1 tablespoon sugar free chocolate pudding powder, 1 tablespoon Cocoa powder, 1 tablespoon Ovaltine, 8-10 ounces of cold strong coffee and 8-10 ice cubes. Blend on high until the ice cubes are incorporated.

Chocolate Malt:  MIx chocolate protein powder with 1 tablespoon sugar free chocolate pudding powder,  1 tablespoon Ovaltine (choose the malted variety- it’s in the yellow package), 8-10 ounces of cold water and 8-10 ice cubes. Blend on high until the ice cubes are incorporated.

PB&J: Mix vanilla protein powder with 2 tablespoons PB2 Powdered Peanut Butter, 2 pumps of your favorite fruit flavored Torani Syrup (strawberry, grape, raspberry are just a few), and 8-10 ounces of cold water and 8-10 ice cubes. Blend on high until the ice cubes are incorporated. Tastes just like a PB&J!

Later in the week, I’ll be posting my home made protein bar recipe and an oatmeal protein muffin recipe- perfect for keeping you on track!

Healthy Recipe: Pumpkin Protein Shake!

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We drink a lot of protein shakes. I have 1-2 a day. They help me stay full and keep me out of the fridge, and they give me the energy I need to wrangle the munchkins.

This is an easy, yummy recipe- especially if you like pumpkin!

Pumpkin Protein Shake

Makes 1 shake

Ingredients:

  • 1 scoop or pouch vanilla protein powder/protein shake (we use HMR 120)
  • 1 cup canned pumpkin (not the canned pumkpin pie filling, but the plain canned pumpkin)
  • 1/2 cup water (You can add up to an additional 1/2 c. if you want your shake thinner)
  • 1/2 cup ice cubes (You can add more if you like your shake thicker)
  • 2 T. sugar free butterscotch pudding powder
  • 1 T. sugar free vanilla syrup (like Torani)
  • cinnamon & nutmeg to taste

Directions:

  1. Place all ingredients in blender or magic bullet and blend for 1-2 minutes, or until all ingredients are blended and ice is broken down.
  2. Serve immediately.

Modifications:

  • If you do not use protein powder, substitute 1/2 c. fat free plain greek yogurt, and reduce water to 1/3 c.
  • If you are vegan, use soy yogurt (like Silk Brand).
  • If you have an ice cream maker, pour the mixer into the ice cream maker and use machine as directed for yummy pumpkin ice cream!

Calories for base recipe with no modifications: 225 Calories