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Protein-Powered Crispy Kale Chips {Gluten-Free, Grain-Free} & RAGNAR!!!

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My day here in Texas started much like my other weekdays, with the sound of foghorns (a reminder of home in the SF Bay Area) transmitting from my cellphone alarm at 5:00 a.m. to go teach exercise class. I am, and always have been an early riser, so there’s (relatively) little pain in awaking so early (it largely depends on how late I stayed up reading). I get a little bit of time to collect my thoughts and ideas for the day before heading off to teach, and a chance to glug a cup of tea for a pre-workout perk (I love you, Yorkshire Gold…)

Mid-slurp, I made the decision. It’s about snacks. Healthy snacks. High-powered snacks. Protein-packed snacks. Fruity snacks. It’s how I prefer to eat most of the day. So for awhile, I am going to share a lot of my favorite portable snacks here on Power Hungry. You can think of them as mini-meals, portable food, or whatever you like if you don’t like the connotations of “snacks.”

Part of the reason for my focus on portable food is that I am training for Ragnar Chicago! Do you know about Ragnar? It is a 200-mile running relay race that you complete with a van-load of friends over the course of a day and a half. I am so excited!!! We are running from Madison, Wisconsin (have never been) to Chicago. As I get ready, I’ve been more focused than usual on making ready-to-eat, portable foods to keep my energy high.

These kale chips are a perfect example. I know you’ve seen many a kale chip recipe, but these have a protein twist. The kale chips made with a spritz of oil and sprinkle of salt are irresistible, but they need to be eaten immediately. Moreover, they are delicate. By contrast, these chips are sturdy, crunchy, cheese-y, and will keep in an airtight container for several days. Moreover, they pack a protein punch thanks to the addition of pea protein powder.

Happy munching–and look for many more powered-up snacks in the days and weeks to come!

Protein-Powered Crispy Kale Chips {Gluten-Free, Grain-Free} & RAGNAR!!!
 
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Recipe by::
Serves: 6 servings
Ingredients
  • 1 pound curly kale, rinsed and thoroughly dried
  • ½ cup unflavored pea protein powder
  • ½ cup marinara sauce
  • ½ cup freshly grated Parmesan cheese
  • 2 tablespoons olive oil
  • 1 teaspoon vinegar (I used red wine vinegar; any variety will do)
  • ½ teaspoon fine sea salt
Instructions
  1. Preheat the oven to 325°F. Line 2 large rimmed baking sheets with parchment paper.
  2. Remove the tough stems and center ribs from the kale; tear the leaves into approximately 3-inch pieces.
  3. In a large bow, whisk the protein powder, marinara sauce, Parmesan cheese, olive oil, vinegar and salt until blended and smooth
  4. Add the kale leaves to the bowl, dredging the leaves in the paste so that it adheres--really get your hands in there! Mush the leaves around so they are well-coated.
  5. Arrange the leaves in a single layer on the prepared baking sheets.
  6. Bake for 30 to 35 minutes (they should look fairly dry and will seem squashed/flat--that's normal!); turn the chips over.
  7. Bake for 20 to 30 minutes longer (check periodically), until they are completely dry and stiff and the coating is golden brown. Cool completely in pans.
Notes
Make It Vegan!

Replace the Parmesan cheese with ⅓ cup nutritional yeast seasoning or flakes.
Nutrition Information
Serving size: ¼ of recipe Calories: 156 Fat: 10.1 g Saturated fat: 1.8 g Carbohydrates: 6.7 g Sugar: 2.8 g Sodium: 485 mg Fiber: 2.9 g Protein: 11.3 g Cholesterol: 3 mg

xx

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Easy Almond Flour Waffles {Paleo, Gluten-Free, Grain-Free}

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It’s a freezing, grey morning here in Texas; I’ve just put the kettle on to boil for a big pot of tea, and I am sitting on my secret weapon (heating pad) for staying warm while I type. The result is all kinds of cozy, one of my favorite states of being (second only to dripping hot and sweaty from a great workout).

I’ve mentioned before now that I am a multi-breakfast eater (mornings are always bright when you eat at least two breakfasts), hence I am following up my post-workout smoothie breakfast (already three hours past) with one of my one-bowl, almond flour waffles.

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I’ve been meaning to share these for awhile, especially since they are one of my go-to recipes. I’ve made them as easy as possible with a minimum number of ingredients.

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Whisk the dry ingredients, mix in the wet, and you’re ready to spoon the batter into your hot waffle iron. They are almost as fast and easy to make as the frozen, cardboard variety.

Speaking of frozen waffles, you can cool any extra waffles on a cooling rack, then place in a freezer-safe container and freeze. Pop the frozen waffle into the toaster for a few minutes when you are ready to eat.

Unlike white flour waffles, these nutty, maple-scented beauties are packed with protein (8.4 grams per waffle); just one is eminently satisfying and will keep you full for hours. You can turn them into portable waffle sandwiches, too–nut or seed butter, yes, but try cutting one in half to use as the “bread” in an egg sandwich–amazing!

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Easy Almond Flour Waffles {Paleo, Gluten-Free}
 
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Recipe by::
Recipe type: Breakfast
Serves: 6 waffles
Ingredients
  • 1-1/2 cups almond flour/meal
  • 1 tablespoon arrowroot powder
  • ½ teaspoon baking soda
  • ½ teaspoon fine sea salt
  • 2 large eggs
  • ¼ cup nondairy milk
  • 1 tablespoon pure maple syrup (plus more for serving)
  • oil for brushing waffle iron
Instructions
  1. Preheat a waffle iron to medium.
  2. In a large bowl, whisk the almond flour,arrowroot, baking soda and salt.
  3. Add the eggs, milk and maple syrup to bowl and mix until blended.
  4. Fill preheated waffle iron with about ⅓ cup batter; cook according to manufacturer's instruction. Serve immediately with additional maple syrup. Repeat with remaining batter.
Notes
Maple substitutes: An equal amount of honey can be used in place of the maple syrup.

Arrowroot substitutes: An equal amount of tapioca starch or coconut flour can be used in place of the arrowroot.


Milk: If you are not following a Paleo diet, feel free to use dairy milk.
Nutrition Information
Serving size: 1 waffle Calories: 202 Fat: 14.1 g Saturated fat: 1.5 g Carbohydrates: 10.2 g Sugar: 3.6 g Sodium: 289 mg Fiber: 3 g Protein: 8.4 g Cholesterol: 62 mg

2-Minute Microwave Quiche in a Mug

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Oh, hi there everyone. Hope your Monday morning is off to a grand start. I know that you have a million things to do this morning, but I just wanted to nag remind you that you still have time to enter my cookbook giveaway! Here’s how:

Enter here: Win 1 of 10 Copies of my book, 250 Best Microwave Meals in a Mug! You have until April 1!

In case you still need convincing of why you want/need this book in your collection, here’s yet another ridiculously easy microwave mug meal that you can whisk and zap into a sassy breakfast, lunch or dinner. In 2 minutes. For pennies: 2-Minute Microwave Quiche Thingie.

I know, I know, it’s really a strata. But when I say “strata,” in mixed company, I get blank stares. I’ve made the mistake of then bleating (with far too much enthusiasm) that it’s really just bread bread pudding, but with cheese and herbs, maybe some bacon or sausage, that you can eat for dinner. Responses range from confusion to revulsion.

So I’m simplifying.  I’m calling it a quiche (thingie). It has the basic components, right? I’m certain that if you make it, you’ll call it scrumptious. Because it is.

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Super easy ingredients. You can use torn up bread in place of croutons. Shoot, you could probably use some crumbled crackers, too. Vary the cheese, add more vegetables, lose the mustard, add more mustard…you get the idea. This is a versatile thingie, indeed.

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2-Minute Quiche Thingie
 
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Recipe by::
Recipe type: Microwave mug meal
Serves: 1
Ingredients
  • 1 large egg
  • 2 tbsp milk
  • ½ tsp Dijon mustard
  • ⅛ tsp dried thyme
  • 1 tbsp chopped green onions or chives
  • 2 tbsp soft cheese (e.g., goat cheese, Laughing Cow cheese wedges, feta, etc.)
  • 2 tbsp small croutons (see note for options; GF if needed)
Instructions
  1. In a large mug, whisk the egg, milk, mustard and thyme with a fork until blended; add a pinch of fine sea salt and a sprinkle of pepper.
  2. Add the green onions, cheese and croutons, pressing croutons into egg mixture until submerged. Let stand for 2 minutes.
  3. Microwave on High for 60 o 90 seconds (check at 60 or until center is just set).
  4. Eat!
Nutrition Information
Serving size: entire recipe Calories: 183 Fat: 9.7 g Saturated fat: 4.8 g Carbohydrates: 4.9 g Sugar: 2.0 g Sodium: 253 mg Protein: 11.2 g Cholesterol: 197 mg

2-Minute All-Flax Muffin in a Mug

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1 min flax muffin 2

I have developed many muffin recipes. 750 of them here. 150 vegan versions there. Then 150 gluten-free versions more.

Apparently, that’s only the beginning.

Witness the 2-minute muffin for one. This one is all-flax (flourless), gluten-free, freakishly easy, and remarkably awesome in taste, texture and overall deliciousness.

I am typically ravenous when I return from teaching my early morning exercise classes, a state that is amplified further because I spend another 45 minutes showering, dressing, getting Nick fed and dresses, cuddling with Nick, kissing Kevin, and swilling my first cup of coffee of the day (ok, coffee often comes first in this list). Once this list is ticked off, I need serious food, and this muffin delivers.

This makes a huge and hearty muffin, akin to the jumbo muffins in the coffee store case. In contrast, these are absent the heaps of refined sugar, refined flour, and fat. Honestly, one half of a muffin (slathered with some of my favorite plum jam), left me happily full, and that is a rarity virtually unheard of for me; I saved the second half for my second breakfast (yes, I eat a second breakfast around 10:30). It was equally awesome after several hours.

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I’ve sweetened the muffins with liquid stevia, but you can use the sweetener of your choice (about 1-2 tablespoons of liquid sweetener, like honey or maple syrup, or natural cane sugar, or even a mix of stevia and your favorite natural sugar); remember, you can always make them sweeter later by spreading with a bit of jam, or drizzling with honey.

The add-ins are endlessly variable–I added some raisins, cinnamon and chia seeds–or leave them out. Lemon zest, orange zest, or almond extract would be great subs for the vanilla, and, as you can imagine, a tablespoon of chocolate chips is a brilliant choice (I suggest mini chips, or giving regular-size chips a chop for even distribution).

You know you want one, and given that it takes 30 seconds to mix and 1 and 1/2 minutes to make, I think now is the perfect time!

2-Minute All-Flax Muffin in a Mug
 
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Muffins made with wheat flour need to be mixed lightly to avoid developing the gluten in the flour--overmixing leads to tough muffins. There is no worry of that here given this batter is flour-free. The flaxseed meal will make the batter stiff, but you can beat away until the ingredients are blended and still yield a perfectly tender muffin.
Recipe by::
Recipe type: Breakfast, Bread, Snack
Serves: 1
Ingredients
  • ¼ cup flaxseed meal (ground flaxseeds)
  • 1 teaspoon baking powder
  • ½ teaspoon ground cinnamon
  • pinch of fine sea salt
  • 2 tablespoons milk or plain nondairy milk of choice
  • 1 large egg
  • 1 teaspoon liquid stevia (see note about other sweeteners)
  • 1 teaspoon vanilla extract
  • Optional: 1-1/2 tablespoons dried fruit, chocolate chips, seeds, nuts (I used 1 tablespoon raisins, 2 teaspoons chia seeds for this photo)
Instructions
  1. In a small bowl, whisk the flaxseed meal, baking powder, cinnamon, and salt.Add the milk, egg, stevia and vanilla; whisk, or beat with a fork, until blended and smooth. Stir in any add-ins as desired.
  2. Spray a 12-oz mug or microwave-safe bowl with nonstick cooking spray; spoon in the batter.
  3. Cook in microwave (on regular HIGH setting) for 1-1/2 minutes until puffed and set at the center. Invert onto a plate or cooling rack; cool 2 minutes, then enjoy!
Notes
Other Sweeteners: Feel free to use the natural sweetenerof your choice. Use about 2 packets of dry stevia or stevia blend or 1-2 tablespoons of liquid sugar (e.g., honey, agave nectar, maple syrup), natural cane sugar, or packed brown sugar.
Size Matters! (for the mug): Be sure to use a 12-oz mug (or larger)--the muffin puffs significantly!
Nutrition Information
Serving size: entire recipe Calories: 214 Fat: 14 g Carbohydrates: 10 g Sugar: 2 g Fiber: 8 g Protein: 12 g Cholesterol: 186 mg