Layered Coconut Protein Bites

Written by Lydia Marshall

These YUMMO little bites of "peanut butter cup" type candy are the BOMB!! Well, the bomb for you healthier minded foodies out there for sure. These little bites are being featured for Wellness Wednesday today.

My focus when creating these delights was on the following:

1) Using healthier fat from highly digestible coconut oil
2) Making them worthwhile nutritionally by using antioxidant rich dark chocolate and whey protein powder
3) Keeping the sugar content lower
4) Making them delicious for kids and adults alike (while testing this recipe, the final product was kid approved!)


Why Coconut Oil? 
The fats from coconut oil, that are healthy for us, do not come from omegas that most of us are familiar with. The fat is a medium chain fatty acid that is really good for us also, is easily digested and not stored as fat, but rather converted by the liver in to energy. Coconut oil helps with mental benefits and is considered food for the brain (see below).  Cultures all over the world have used it for centuries to eat and use for medicinal, and also as skin care. From the liquid inside, it's meat, it's milk made from the flesh, it's oil, and the butter that can be made with the meat...similar to how peanut butter is made, it has many uses. Many modern health experts refer to this oil as a "Superfood" and suggest regular consumption of it.

A few benefits of Coconut Oil:

1) Has medium chain fatty acids that are highly digestible and used as energy in the body.

2) About 50% of its fatty acids are Lauric Acid which is beneficial to kill bacteria & viruses to ward off infections. Coconut oil has the highest amount of this acid than all other foods. 

3) May increase energy expenditure which can help to burn more fat, and will stave off hunger that can help make you eat less.

4) The fat in it when turned in to energy, produces Ketones that are like food for the brain and highly beneficial. Studies are now being done to show just how effective coconut oil is as a food for the brain.

For more information on the benefits of coconut oil, you can click here.

Grocery Outlet carries coconut oil in the store regularly from $4.99 and up, and for those of you who shop around for this healthy fat...you know this is a good price for the value!

Read here about the benefits of whey protein powder, and don't forget we carry Body Fortress Whey Protein Powder at a great price of $17.99...come on in and get some!

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Layered Coconut Protein Bites

Makes 24 Single Servings

3/4 cup coconut oil

3 ounces dark chocolate - roughly chopped

1/4 cup peanut butter or almond butter (smooth)

1 1/2 scoops vanilla protein powder

1/2 teaspoon vanilla extract

20 drops or so liquid Stevia

Pinch sea salt

Melt coconut oil and put 1/4 cup of it in 3 separate bowls. 1) In the first bowl, add 10 to 15 drops of Stevia and set aside. 2) In the second bowl add protein powder, peanut butter & salt and mix, almost whip it with your spoon to incorporate well. 3) In the third bowl add the dark chocolate and heat to melt. Mix well to incorporate and taste chocolate to see if it needs a 5 to 10 drops of Stevia to sweeten it to your liking. 

Step 1:  

Put a full teaspoon of the melted chocolate in the bottom of a mini muffin pan (a little bit of a healthy spray oil would help with lifting these little one's out of the pan also). If you have leftover after filling each spot, distribute the rest evenly. Place pan in freezer for 10 min.

Step 2:  
Put a large teaspoon of the prepared coconut oil over the chocolate next. Place pan back in freezer for 10 min.

Step 3:  
Put about a teaspoon and half of the peanut butter mixture in next. Place in freezer one more time for 10 min.

Finally...Gently slide a pairing knife around the edges and slip these bites of heaven out. Keep in a container in the fridge and enjoy when you need a sweet treat, without the guilt =)

Protein Powder Bars 

Written by Lydia Marshall

These little bites are packed with protein, nuts, seeds and dried fruit. They are economical, easy and quick to make, and the most important part is...they are so delicious! 

I made Protein Powder Bars for Wellness Wednesday last week and our customers loved them! I used Body Fortress Super Advanced WHEY Protein Powder. Protein powder is a beneficial health food for active people.

Many people limit themselves in to thinking that protein powders are just to be added to a shaker or blender and gulped down. Not the case. You can extend your dollar by making your food more nutritious and higher in protein. 

I know this addition in my recipes has helped me keep my 12 year old full between meals, better able to focus in school, and to have the energy he needs throughout the day, not only in school but also in sports activities.

What is whey protein?

Protein powders are dehydrated forms of protein that are reconstituted in a liquid. Whey protein is found in milk. Whey is a by-product of the cheese making process...it is the protein liquid that separates from the curd (casein), and then is dried. It is highly digestible and supports overall health and energy levels.  

Why is whey protein an excellent protein product?

• It contains all essential amino acids(essential proteins that are important for immunity, protein in muscles and for well needed energy).
• Boosts muscle recovery, endurance and strength for those who are active.
• It has the highest protein quality of all protein products.
• May help joint and muscle health.
• Supports metabolism and ability to burn fat.

We have this excellent Body Fortress Super Advanced product that tastes really great in vanilla, chocolate and strawberry flavors for $17.99 - Great price!! Come on in and get some!!

Here are other ideas for how you can use your protein powder for cooking to add more nutrition and protein power in to your foods.

• Stir any flavor of powder in to plain Greek yogurt to control the sugar and increase protein & flavor. Buy a big tub of plain yogurt, serve however much you want at a time, and save money on buying individual containers.
• Cut down the amount of flour by a quarter to a half for pancakes, cookies, muffins, and such...and add powder instead.
• Make a latte and add some powder to your coffee...it's nice in hot chocolate too.
• Add vanilla flavored powder to oatmeal once it's cooked.

Below is one of my favorite go to recipes for kids and adults alike for a mid-morning or after school snack, and also for before or after a workout for fuel. Hope you enjoy!

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Cocoa Crisp Protein Powder Bars

Makes about 25 large squares

2 cups peanut butter, almond butter or sunbutter

3/4 cup agave or honey

4 to 5 scoops vanilla or chocolate protein powder of choice

3 cups brown rice cereal or puffed rice cereal of choice

1 cup chopped raw nuts, dried fruit, seeds of choice

Mix peanut butter with agave and protein powder until smooth. Add the brown rice cereal and combination of nuts, dried fruit and seeds. Spread evenly on to a medium sized cookie sheet and chill in the refrigerator. Cut in to squares and serve. Best kept in the refrigerator to hold it’s shape the best.

This recipe is an adapted version from Kim Polovnykoff...my neighbor and Personal Trainer / Arbonne Consultant.