Guest Recipe: Mango Protein Bread

One of my amazing Edible Epiphanies community members, Fit Wise Nation, recently shared this incredibly tasty high-protein gluten-free snack that I just couldn’t resist. It’s perfect on its own, as a warm morning meal topped with fresh fruit and whipped cream, or as a creative dessert that completes a perfectly healthy meal. However you decide to enjoy it, I welcome you to give it a try and let me know what you think!

mango protein bread

Mango Protein Bread

Ingredients:

– 1 cup of oat or almond flour
– 3 eggs
– 3 ripe bananas
– 2-3 scoops of banana protein powder
– 1 tsp baking powder
– shredded coconut
– 1/2 cup plain Greek yogurt
– 1-2 ripe mangos

Directions:

  1. Preheat oven to 375 Degrees
  2. Mix all of your wet ingredients together in one bowl
  3. Mix all of your dry ingredients together in another bowl
  4. Add the wet ingredients to the dry ingredients and mix well
  5. Bake in a non-stick loaf tin for 15-20 minutes

If you stick a knife into the center and it comes out clean, you know it’s ready to enjoy!

BONUS: For an added protein boost, serve with plain Greek yogurt!

Nutrition Fact Per Slice:

✔️ Protein: 8.5g

✔️ Fat: 4g

✔️ Carbohydrates: 7g

✔️ Calories: 98

Guest Recipe: Arctic Cookie Mash

Edible Epiphanies recently ran a “Healthy Dessert Contest” for the chance to win a FREE pint of Arctic Zero! I was overwhelmed with the incredibly delicious and creative recipes that my community members submitted, and it was nearly impossible to choose just one. A unique recipe by Ralph Esposito of Danbury, CT made my mouth water and I knew this was the recipe I had to try. The contest winner was kind enough to share his creation with the Edible Epiphanies community, so check it out, try it out and let me know what you think!

Quest into the Arctic Cookie Mash

Quest into the ‘Arctic Cookie Mash’

Ralph Esposito

Ingredients:

Cookie Dough Quest Protein Bar:
     – Cut into small circles uses an apple corer
Cookies & Cream Arctic Zero
Protein Frosting:
     – 1/2 scoop chocolate pea protein
     – 1/4 tsp cocoa powder
     – 1/8 tsp vanilla extract
     – Sprinkle of cinnamon
     – Add water to frosting consistency 1 tsp at a time

Directions:

Top the Quest cookie dough and Arctic Zero with the frosting, and mix. You have your smart Arctic Cookie Mash! This is one of my favorite pseudo-cheat meals. It takes a quick five minutes to prepare, it’s a great study break snack for your brain, and it won’t put you in a sugar crash moments later. Enjoy!

For more details on Edible Epiphanies next contest, visit and LIKE Edible on Facebook or FOLLOW Edible on Twitter.

You Don’t Have to Spend More to Eat Healthier!

VegetablesAs a healthy eater, I sure do love my veggies. I steam crowns of broccoli, bake cubes of butternut squash and saute varieties of pungent mushrooms on a daily basis. So when I read the recent news stories about the price of these irresistibly healthy ingredients costing more than low-maintenance processed foods, I admittedly cringed a bit. Yes, it’s true, buying an organic banana will set you back a few more cents than choosing the conventional fruit, but there’s much more to this. I don’t want the already unhealthy American public to fear eating healthy meals simply because they think it will cost them more in the long run.

organic strawberriesIf you look at what these stories are saying, they are examining the relationship between what you purchase, where you buy it, and what the alternative options are. If you buy organic produce at Whole Foods, of course you’re likely to spend more money than if you were to buy conventional fruits and vegetables at Trader Joe’s. The brand alone will make a difference. If you dig deeper and look at what the bottom line is – cooking at home over ordering takeout or microwaving packaged, processed meals will vary on any occasion, depending on what you’re preparing.

For example, one of my favorite Edible Epiphanies recipes is Warm Curry Chicken Salad.  This is prepared by sauteing a delectable mix of vegetables over the stove, and spicing them up with curry powder, turmeric and coconut oil spray. For this recipe, I use the ingredients from the list below, mix the cooked vegetables with one head of Romaine lettuce and drizzle with Balsamic vinaigrette to create a warm salad that sends me into a state of culinary bliss:

  • One crown of broccoli
  • 6-8 cubes of butternut squash
  • 4 Crimini mushrooms
  • 3-5 ounces of chicken

If you purchase these ingredients at a reasonably priced grocer, such as Trader Joe’s, and break this meal down by cost, it is about 50 cents for the broccoli, 50 cents for the squash, 75 cents for the mushrooms, and $2 for the chicken, for a grand total of $4 (give or take). Purchasing just one pre-packaged salad at a high-end retailer could set you back at least $6-$8, and you don’t even get the same amount of food, nutrients or customizable ingredients.

So, the stories you read may put thoughts in your mind that eating processed foods will always save you a buck over preparing meals with a variety of healthy ingredients, but you don’t always have to buy organic or shop at high-end markets. In fact, I often lean toward purchasing conventional produce, as the taste, quality and chemical treatment do not even make my taste buds think twice. If you want to eat vegetables, buy regular, pulled-from-the-ground, maybe sometimes packaged or prepped, vegetables, and you will pay less for this meal than if you were to buy a “less healthy” or “processed” option!

Season of the Apple

apple season

Edible Epiphanies is declaring this Fall the season of the apple. Why? Because lately I’ve not only been craving nature’s sweet, crunchy treat, but I have also come across a number of fantastic recipes using apples that are healthy, delicious and versatile for almost any palate. One of them I want to keep my own little secret (or maybe I’ll share it at a later date, so be sure to check back!) but another one is just too good to keep from you all.

When it comes to baking, I find the simpler the recipe, the better. Not just from a workload standpoint, but also with regards to keeping it healthy, as the more ingredients you start to mix in, the higher the risk of adding unnatural additives and high-calorie ingredients that may leave your kitchen and your digestive system a mess. That is why this Apple Cinnamon Loaf recipe is at the top of my list for this season’s favorites.

First, let’s take a closer look at the apple to figure out which is best to use. I prefer varieties that are soft and less sweet like Fuji, Gala or Golden Delicious. They don’t have that crunch and tang of a Honeycrisp, which can overwhelm the mouth and does not bake as well. This is all a matter of preference, so you can certainly choose the apple that you prefer over the one we use for this recipe, which is the Fuji.

Since apples are high in fiber, regulate blood sugar and can even help lower cholesterol, using them in any recipe will automatically boost your health. Given the simplicity of this particular recipe, there is also the opportunity to swap out some ingredients for healthier versions, as I outlined below (*):

Apple Cinnamon Loaf

apple cinnamon loaf

  • ⅓ cup brown sugar (not packed)
  • 1 teaspoon ground cinnamon
  • ⅔ cup white sugar
  • ½ cup butter, softened * Substitute with low-fat butter
  • 2 eggs * Substitute with 4 egg whites
  • 1½ teaspoons vanilla extract
  • 1½ cups all-purpose flour
  • 1¾ teaspoons baking powder
  • ½ cup milk * Use skim milk
  • 1 apple, peeled and chopped

Directions

  • Preheat oven to 350 Degrees.
  • Grease a 9 x 5-inch loaf pan.
  • Mix the brown sugar and cinnamon together in a bowl and set aside.
  • Beat white sugar and butter together in a bowl using an electric mixer until smooth. Beat in eggs, one at a time, and add the vanilla extract.
  • Combine the flour and baking powder in a separate bowl and then fold into the butter mixture. Mix milk into batter until smooth.
  • Pour half the batter into the loaf pan. Add half of the chopped apples and half of the brown sugar cinnamon mixture. Lightly pat apple mixture into batter. Pour the remaining batter over the apple layer, top with remaining apples, and sprinkle more of the brown sugar/cinnamon mixture on top.
  • Lightly pat the remaining apples into the batter; swirl the brown sugar mixture through the apples using a spoon.
  • Bake 30 to 40 minutes until a toothpick inserted in the center of the loaf comes out clean.

Voila!