Tag Archives: Meal prep

Protein Porridge

Posted by Lindsey @ Baking Bytes in Breakfast and tagged with , , , , , , , ,

Happy 2019, folks. I hope everyone had a wonderful year, but if not, I hope this coming one is everything you hoped 2018 would be. I am not much of a resolution setter, but I am a huge fan of goals and personal challenges, and also a numbers person. Last year I tried 76 new recipes, shared 36 posts with you lovely readers, started an Instagram, tried and liked a lower carb lifestyle, discovered the magic that is a spiralizer, and went to several difference food-related classes and events, including learning how to make vodka infusions and homemade sausage. I am looking forward to putting those last two things to good use this year, and sharing them with all of you.

One of my December challenges was to keep a food log, in which I write down all the things I eat every day. It’s an analog version so obviously not a calorie tracker, but it makes me stop and think before eating and helps me to choose healthier options, especially during the food cluster that is the holiday season. I feel very successful this year, navigating lots of deliciousness in healthy ways without feeling like I deprived myself of seasonal treats.  Whether, like me, you are looking to maintain a good thing, or perhaps to start anew, this easy peasy breakfast is a great way to start the day.

Protein Porridge {{Baking Bytes}}

In August when I went lower carb, I basically stopped eating my go-to breakfast of banana peanut butter oatmeal. Since it would’ve been half my carbs for the day, I opted for yogurt parfait and chia pudding and probably unhealthy amounts of eggs. As the weather cooled, however, I found myself missing my warm bowl of morning oats even more. I am no longer tracking my macros, but I’m still opting to do lower carb and higher protein whenever possible, so I set out to find an appropriate winter option. Patterning off my summer recipes, I kept the chia and hemp I’ve become accustomed to and added a few oats for volume. Quick oats work best since the hemp and chia don’t need much time to cook, but lightly blended old-fashioned oats works great too. (I tried it once without grinding them and didn’t care for the textural juxtaposition, but you can nix the grinding process if you don’t mind it.) Warm, cozy, filling, and even faster at cooking, this is my new favorite way to start a chilly morning.

Protein Porridge {{Baking Bytes}}

Even without the boosts this recipe has about 12 grams of protein, but I nearly double that with peanut butter powder and/or protein powder. I personally like the peanut butter powder best since it doesn’t affect the texture and adds a nice peanuty flavor with less fat than regular peanut butter (of which there is already plenty from the hemp and chia). You can use up to 1/4 cup depending on your calorie needs, although I typically use two tablespoons. Alternatively, you can use your favorite protein powder. This is a great option if you’re allergic peanuts or using mix-ins that aren’t typically paired with peanut flavor. Don’t add more than two tablespoons though (about half a scoop), because the resulting texture will be noticeably grainy and a little strange.

Protein Porridge {{Baking Bytes}}

Shockingly (jokes), my go-to mix-ins are half a banana and cinnamon, which pairs nicely with my peanut butter powder. Most fruits are great for this, and it’s a good way to use frozen produce as well. Just heat the produce first and then mix in the rest of the ingredients. If you’re not a peanut butter person (weird), I’ve listed a few other varieties that are excellent with or without protein powder. I also typically stir in a little plain yogurt to add that creaminess, or just actual heavy cream when I’m feeling more decadent. You can 100% skip this if you are dairy-free, or use your favorite non-dairy substitute. Although I don’t usually add it, a teaspoon or two of maple syrup is a nice addition for the more tart berries or options like pumpkin that are not inherently sweet.

Protein Porridge {{Baking Bytes}}

You can easily mix together all the dry ingredients in individual portions, then just add your mix-ins and water and you’re ready to go. I like to prep mine in 8oz containers so I can use it to measure the appropriate amount of water if I’m not at home. Additionally, nix the fruit entirely (but maybe up the spices) for a camping-friendly instant porridge that just requires hot water.

Get your protein in a cozy porridge and start your morning warm and happy. Give it a try and share your favorite mix-ins in the comments!

Protein Porridge

makes one serving

Ingredients

basic porridge
1/4 cup quick oats1
2 Tbsp chia seeds
2 Tbsp hemp seeds
2-4 Tbsp peanut butter powder OR 1 Tbsp natural peanut butter (optional)
2 Tbsp protein powder (optional)
6-8 oz water

2 Tbsp plain Greek yogurt OR 1/2 Tbsp heavy cream (optional)
1 tsp maple syrup (optional)

flavor ideas with peanut butter
1/2 banana, mashed + 1/4 tsp cinnamon
1/2 cup blueberries, mashed + 1/8 tsp cardamom

flavor ideas without peanut butter
1/2 cup peaches, mashed + 1/4 tsp cinnamon + pinch of nutmeg
1/2 cup pumpkin puree + 1/2 tsp pumpkin pie spice
1/4 cup unsweetened shredded coconut + coconut cream instead of yogurt

Directions

  1. If using fruit, mash it into the bottle of a microwaveable bowl.
  2. Add oats, seeds, peanut butter, protein powder (if using), spices of choice, and water. Stir until well combined.
  3. Microwave on high for about 2-3 minutes (2:20 in my microwave is just how I like it) OR use boiling water and let sit, covered, until thickened.
  4. Stir in yogurt and/or maple syrup, if desired.
  5. Enjoy immediately.

Notes

1 You can also use 1/4 cup old-fashioned oats, lightly ground in a blender. I often do this method since we always have regular oatmeal on the counter for M. Also, if you are gluten-free, use certified oats to keep this recipe up to par.

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Spicy Cashew Zoodles

Posted by Lindsey @ Baking Bytes in Entrée, Salad, Sauces and Frostings, Side dishes and tagged with , , , ,

This recipe has been a long time coming – I’ve actually made it three times this summer with the intent to photograph and post it, but each time the sun was being temperamental and the pictures just came out terrible. Fourth time’s the charm in getting at least moderately passable photos, so you finally get to enjoy this delight.

Spicy Cashew Zoodles {{Baking Bytes}}

Many moons ago when I was still in college, a friend regularly served this dish at potlucks and her house, and it was always a favorite of mine. Al dente spaghetti and a lightly spiced cashew sauce came together in a dish served equally well cold as it did warm. I made it semi-regularly throughout my college career and typically enjoyed it straight from the fridge. Versatile in its uses from lunch to dinner to side, it’s a great dish to have in your repertoire.

Spicy Cashew Zoodles {{Baking Bytes}}

Amusingly, I all but forgot about this recipe for like five years until I was cleaning up my Facebook “notes” and came across it again. My current love affair with my spiralizer and lower carb inclinations inspired me to use this sauce with zoodles rather than the called-for pasta. A couple of light tweaks later, and I now have a new favorite side dish and another fantastic meal prep option for my work lunches.

Spicy Cashew Zoodles {{Baking Bytes}}

Most of the active time involved here is with slicing the veggies, but you can easily do that in advance and store everything in the fridge. Likewise, the sauce can be made ahead and refrigerated until ready to use. It’s a delicious way to use an abundance of zucchini and is a definite crowd pleaser since it’s both vegan and gluten-free (watch your sauce ingredient labels to be sure). It’s also more interesting than your typical salad but still a healthy veggie side. I nearly always bring a vegetable to potlucks (unless I’m requested to bring dessert) to ensure there’s healthy option alongside the numerous starches sure to grace the table.

The one caveat with taking it to potlucks is that I recommend not mixing it till you get there. Zucchini releases a lot of water and it has a tendency to get soupy after not too long. This does not affect the flavor in the slightest – just makes it a bit messier to serve and eat. If desired (I never do), you can mitigate this by salting your zucchini and setting it in a strainer for about 20 minutes, then rinsing thoroughly and using a cloth to squeeze any excess water from the zoodles. Follow directions as normal after that.

Spicy Cashew Zoodles {{Baking Bytes}}

For a tasty lunch, add your protein of choice. Steak or chicken is my personal preference, but eggs (I’d do fried, poached or soft boiled) or a vegan option like chickpeas or tempeh would go beautifully as well. Pick your favorite and include that to bring it up to a full entrée. Alternatively, if you think I’m crazy for preferring zucchini instead of spaghetti, you can make the original by cooking a pound of spaghetti to al dente and thinning the sauce with some pasta water. (A mix of spaghetti and zoodles would also be great! I would toss with the zucchini and let it rest for about 5 minutes, then fold in the spaghetti. You likely will not need to add any additional water if you are using zucchini at all.)

Spicy Cashew Zoodles {{Baking Bytes}}

This recipe does not keep particularly well after it’s been mixed, so plan to eat it all or drain as much of the sauce as possible before storing the rest of it. (Excess sauce is great as a salad dressing, on breakfast bowls, or for dipping a wrap.) If you’re still in search of a Labor Day BBQ contribution, you can stop looking now.

Note: I recently discovered the Toasted Sesame oil at Olivelle and basically fell in love. It has a much more prominent sesame flavor which blends really nicely in this sauce. However, it’s plenty delicious with your run of the mill sesame oil, so feel free to substitute that.

Spicy Cashew Zoodles

Adapted from epicurious
Serves 4 (entrée1) to 8 (side dish)

Ingredients

Sauce
1/2 cup roasted, salted cashews
2-3 garlic cloves (or 1/2 tsp garlic powder)
1/4 cup Olivelle Toasted Sesame oil (or regular sesame oil)
2 1/2 Tbsp low sodium soy sauce,  to taste
1 1/2 Tbsp rice vinegar
3/4 tsp dried red pepper flakes, to taste

3-4 medium zucchini, spiralized 3mm (6-8 cups, but I never measure too hard)
1 small cucumber, spiralized flat
1 bell pepper, thinly sliced (I like red or orange best)
1/4 cup thinly sliced red onion

garnishes: 1/4 cup coarsely chopped cashews, sesame seeds, additional red pepper flakes, protein of choice

Directions

  1. Purée sauce ingredients in a blender or food processor until well combined and there are no large chunks of cashew or garlic. Taste and blend in additional red pepper flakes, if desired. (Sauce can be made in advance2 and refrigerated until ready to use.)
  2. In a large bowl, toss zoodles with about 3/4 of the sauce.
  3. Add remainder of sauce, onion, bell pepper, and cucumber, and toss to combine.
  4. Garnish as desired and serve promptly.

Notes

1 For a more filling entrée, include your protein of choice: keep it vegan with chickpeas, tofu, or tempeh, include poached or boiled eggs if ovo vegetarian is more your thing, or appease the omnivores with thinly sliced steak or chicken. Add in your choice with the veggies in step 3.

2 This recipe works great for meal prep: Portion your produce into a 4-cup bowl, and refrigerate until ready to eat. Top with 3-4 tablespoons of sauce, microwave for about 30 seconds, then gently toss until coated. Garnish as desired and enjoy!

3 To use this sauce without zoodles, thin it with water to your desired consistency. Toss with pasta, use as a salad dressing, or drizzle over breakfast bowls to your heart’s content.