5-minute Healthy Banana Mug Cake

Happy friday everyone!

I know I know, it’s been a while… but life has been a little busy lately and I haven’t had time to blog as much. My house is under construction (which is driving me C R A Z Y), and my MBA classes are consuming almost all my free time. But better later than never, right? Now I’m back and I promise to come here more often.

If you follow me on Instagram you probably know I haven’t been able to cook as much and because of it, microwave as become my best friend. So today I decided to share with you this quick and healthy recipe that only takes few ingredients and a microwave!

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5-minute Healthy Banana Mug Cake

INGREDIENTS:

  • 1 smashed banana
  • 1 egg
  • 2 tbsp oats
  • 1 tbsp almond milk (or preferred milk)
  • 1/4 tsp baking powder
  • Cinnamon to taste

INSTRUCTIONS: In a mixing bowl, combine all the ingredients, and mix until well blended. Transfer the mixture to a mug, place it in the microwave for 2 minutes. Pick your (healhty) toppings and ENJOY!

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PS: My favorite toppings are peanut butter, honey and cinnamon, and dark chocolate chips!


Easy right? Please let me know what you think whenever you make it. And if you share an pic on Instagram, don’t forget to tag me so I can see it (@sheinafernandes).

Stay tuned for my next blog post about my favorite healthy spots to go eat in KC.

Have a good weekend you’ll!

HIGH-PROTEIN PANCAKES

Happy Thursday everyone!

How is your week going so far?

Today I want to share with you a quick, easy, and delicious recipe that helps me A LOT when I am craving something sweet!

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This HIGH-PROTEIN pancake is a great option for breakfast or even a afternoon snack and can be topped with almost anything… fruits, nuts butter, honey, dark chocolate chips, and so on.


HIGH-PROTEIN PANCAKES

Ingredients:

  • 3 egg whites
  • 10g GLUTEN FREE oats
  • 1 scoop (16g) vanilla protein powder
  • 1 tsp cinnamon
  • 1 tsp Coconut oil
  • Natural peanut butter (optional)
  • Strawberries or preferred fruit 20629974_1868924643123033_1280545181_o

Directions: In a mixer or mixing bowl, mix the egg whites, oats, cinnamon, and protein powder. Heat a frying pan on low heat with coconut oil and once it get extremely hot, pour your pancake batter onto it. When you start to see bubbles, remove cover, flip the pancakes, and cover again for approximately 1 minute until both sides are golden brown!

Let your creativity go wild when choosing your toppings.. For this one I used strawberries, natural peanut butter, and  honey . Soooo good!


Xoxo,

Sheina Fernandes

Chocolate – Peanut Butter Energy Balls

Hello Friday…

Hope you had a great week and is ready to enjoy the weekend!!

Since I’ve came to the U.S. I noticed that “energy balls” are much more popular  here than it is in Brazil, and I have been eating them a lot more than I was used to. So guess what happened? Now I am addicted to them and decided to come up with my own recipe so I can have whenever I want 🙂

My PB Dark Chocolate Energy Balls are total success at the house (even Thiago likes them) and they’ve became my favorite pre-workout snack w/ a cup of coffee of course!


Chocolate – Peanut Butter ENERGY BALLS 

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Ingredients

  • 60g chopped dates
  • 6 tbsp natural peanut butter
  • 1 cup (dry) old-fashioned oats
  • 1/4 cup ground flex seed
  • 1 scoop de whey de baunilha
  • 60g dark chocolate chips (I used the 60% one)
  • 1 tbsp honey

Directions: Stir all ingredients together in a medium bowl until thoroughly mixed. Cover it up and place in the refrigerator for at least 30 minutes. Once chilled, roll it into small balls and ENJOY! ** It makes about 16-17 balls.

Nutritional information (1 ball): 110 calories – 11.8g carb – 5.8g fat – 3.6g protein – 5.7g sugar – 2.2g fiber.


Hope you liked it!

And iff you make this recipe, don’t forget to post a pic photo and tag on Instagram (@sheinafernandes)… I will love to see how it turns out 🙂

Kisses and hug,

Sheina