A Typical Breakfast-meat, eggs, cheese and greens

BREAKFAST IS the MOST important meal of the day!  DO NOT skip it!  DO NOT make a poor choice  (i.e. bagels, McDonalds, powdered donuts, a bowl of oatmeal, etc.)  Feed your body what it needs: protein!  It will thank you for it, I promise!  

A typical breakfast for a CrossFit box owner.  I hope my simply creative ideas inspire you.

Heat a skillet to medium heat.  In a bowl crack 2 (or 3 or 4, depending on your size) eggs.  Here I used leftover sausage and collards from the day before and I added cheese and onions, because I love them!  Aaanndd here it all is, ready to cook.

Coat the skillet with butter or oil and add the eggs.  Then top with the remaining ingredients.  Scramble until the eggs are cooked and the cheese is melted.

There are NO excuses!  This took me less than 10 minutes and I guarantee you it will last 3 hours in my belly and make me feel super!  Oh, and I'm sure this costs less than a McDonalds sandwich or a bagel with cream cheese.  You can also make this the night before and reheat it in the morning on your way from the gym to work.  Again, NO EXCUSES!  You are worth it, so make the time to do it!  OK, I'll shut up now.

Protein Powder Muffins

HERE IT IS!  THE RECIPE YOU ALL HAVE BEEN ASKING FOR!


I really do like to bake and often come up with my own recipes.  These evolved over time using the knowledge I've gained in regards to how ingredients work to get the right texture to baked goods.

We eat these muffins as a post WOD meal and for snacks when we are hungry and don't have time to make something.

Something to consider before making these muffis: what protein powder to use.  I chose the Designer Whey Brand pictured below:

And here is WHY I chose it: it is the only powder I've been able to find with the least, simplest ingredients AND it has no sugar nor fake sugar.  Which leads to the question: what is it sweetened with?  Answer: Stevia Leaf.  Stevia is an herb derived from a plant.  It doesn't work well in baked goods and can be bitter if you use too much.  But, Designer Whey has done a fabulous job at using it as the only sweetener in this powder.  THAT EXCITES ME!!!

LET'S GET STARTED!

INGREDIENTS:

WET
8 ripe banans
1 1/2 cups all natural sour cream (do not use a low fat version!)
6 eggs
1 zucchini squash (optional, but highly recommended)

DRY
1 1/2 cups almond flour (instructions below)
1/2 cup flax seeds, ground into flax flour (instructions below)
heaping 1/2 cup cocoa
14 scoops protein powder, about 4 cups
1/2 T baking soda

You will need a large bowl for your dry ingredients, a food processor for the almonds (unless you bought your almonds already ground into flour), a coffee grinder for the flax seeds and a KithenAid mixer.

This recipe yields 48 muffins.  So, I bake them in 2 batches.  Or, you can half the recipe and only make 24 muffins.  But, I make extras as they freeze really well!

Line 24 muffin cups with foil cup cake liners.  Spray the liners. Set aside.

Preheat over to 350 degrees.


Place 1/2 cup flax seeds in a coffee grinder and grind until it turns to a flour consistency.

Place almonds (about 2 cups) into a food processor and chop until you obtain a course flour consistancy.  Measure out 1 1/2 cups of flour.  Store the remaining almond flour in a zip lock bag.

Combine all the dry ingredients in the large bowl and set aside.

In the KithenAid mixer add the 8 bananas and turn it on until the bananas are mashed.

To the mashed bananas, add the eggs and sour cream.  Mix well.









Combine dry ingredients to the wet ingredients already in the KithenAid mixer.  Mix well.

In the food processor, shred one large zucchini.  This means you use the grater attachment and NOT a blade.  Add it to the KitchenAid mixer and mix well.  (OOPS!  I forgot to take a picture of the zucchini in the mixer with all the other ingredients).

Using a 1/4 cup measuring cup, pour 1/4 cup of the batter in each muffin cup.

Bake at 350 degrees for 16 to 17 minutes.  Do NOT over bake.  Take them out AS SOON as the muffins are set on top.