At 17 weeks pregnant I’m trying to be more conscious of choosing foods that have more nutritional bang for your buck. Of course, not everything that goes down my gut is 100% good-for-you food (I like Burger King’s breakfast combo: bacon & egg muffin sammies with those golden hash brown coins…yummm!) but I do try and make the extra effort when it comes to home-prepped meals, particularly with breakfast.

Why Shimmy When You Can Shake?
During my second month of pregnancy I started eating tons of fruit high in Vitamin C (pineapple, oranges, strawberries, kiwi) and drinking lots of ice water, which I never really enjoyed (it had to be hot or room temp with lemon. For some reason, my stomach didn’t like plain/cold water.) Seeing how I needed more water and a lot of nutrients for the growing baby, I figured the best way would be to introduce shakes into my diet. They’re easy to prepare, you can make a big batch to last several days, and the flavors are delicious!

Natural (Ingredient) Selection
First off, I know dairy is not my friend. Milk bloats me up and makes me tired, so I use either soy or almond milk or both  (NOTE: almond milk has no protein, so consider adding a protein boost of some kind when making your breakfast shakes.)

Next, I like the versatility tofu. After doing the “How to Tofu” challenge in October, I learned quite a bit about this food, and learning that it contained plant estrogens that may help with hot flashes was what I needed to combat my night sweats. (waking up at 2 a.m. in a 55 degree bedroom drenched in sweat is no fun, because as soon as that cold air hits you–brrr!)

Of course, shakes have to be nice and thick. Lots of you may have enjoyed Overnight Oats where you soak your oatmeal in milk in the fridge overnight and eat it for breakfast the next morning. Adding a bit of oatmeal to your shake will do a nice job of thickening it up, especially if you let it sit for a day or two.

Finally, I needed some flavor. Chocolate? You bet! Orange? Of course! Berries? Fiber- and vitamin-rich, how can you go wrong? But don’t stop there, you got peanut butter, banana, peach, coconut, pineapple, vanilla, apple, passion fruit, pumpkin…just think of those delicious frozen yogurt flavors and you’ll come up with something creative and delicious!

The Results?
Thick, creamy, flavorful, and filled with lots of good stuff for you and your baby (if you got one in there!) These shakes are around 300 calories each and I try to make it so you get 10 grams of protein in per serving.

Basic Tofu Shake Mix
Incredibly easy!

1 box Mori-Nu Silken Lite Tofu
2 tablespoons light agave syrup
3 tablespoons (1/4 cup) oatmeal
12-16 oz light vanilla soy milk
4 oz coconut milk (or use more soy milk)

Directions: Add everything to a blender and mix on medium speed until combined. Use one of the flavor variations below or make your own. Refrigerate unused portion for up to 5 days.

Now this shake says, "Good morning!"

Now this shake says “Good morning!”

Orange Bang Protein Shake
Reminiscent of those whipped fruit drinks served at gas stations and Orange Julius’s everywhere!

Ingredients:
Half recipe of tofu shake mix (recipe above)
2-3 tablespoons frozen concentrated orange juice
½ scoop vanilla protein powder (I use Vitacost Soy Protein Powder, vanilla flavor)
zest from 1 orange (eat the orange after zesting, it’s good for you!)
Crushed ice
additional water to thin

Directions: Mix everything in blender on medium speed until combined, adding additional water to thin, if necessary. Pour into glass and enjoy.

Mixed Berry Shake
Fresh and fruity, but watch out for seeds if you’re using raspberries or blackberries!

Ingredients:
¾ cup frozen mixed berries
Half recipe of Tofu shake mix (recipe above)
additional water or vanilla almond or soy milk
additional agave syrup or stevia

Directions: Add frozen strawberries or mixed berries to blender FIRST and blend on medium speed until chopped finely, turning off motor and scraping down sides as necessary. Add tofu shake mix and blend until combined, thinning with water or almond or soy milk. Pour into glass and enjoy.

This shake gets its thickness from tofu and oatmeal!

Orange zest is perfect to brighten up the heavier chocolate flavor.

Chocolate Orange Protein Shake (my favorite!)
I love letting this sit in the fridge for a day or two because it gets extra thick

Ingredients:
Half recipe of tofu shake mix
¼ cup unsweetened cocoa powder
¼ teaspoon cinnamon
¼ teaspoon instant espresso powder (optional)
Zest of 1 orange (eat the orange after zesting, it’s good for you!)
additional vanilla almond or soy milk
additional agave syrup or stevia

Directions: add tofu shake mix to blender and start on low speed. Open chute and add cocoa powder through zest. Add almond or soy milk to thin out and sweeten with additional agave syrup or stevia, if necessary. Pour into glass and enjoy.

So what’s your favorite way to shake up your breakfast and snacks?

Our theme for October’s Recipe Redux has to do with one of my favorite colors: orange! “Orange You Glad It’s Fall?” I certainly am!

Markets are plentiful with the colors of autumn including pumpkin, carrots, squash, sweet potatoes and even golden beets. Not only are these produce bursting with fall flavors but they are also chocked full of carotenoid antioxidants.

No matter how they look, pumpkins are loaded with carotenoids!

What’s a car…carrot…caroten…that thing you said? ker-ROT-n-oids are plant pigments that your body converts into vitamin A. Fruits and veggies in red, orange, and yellow (hey, fall colors!) have various concentrations of this. Even leafy greens like kale and spinach contain the yellow carotenoid hidden beneath a healthy concentration of chlorophyll. Vitamin A helps protect your cells against damaging free radicals, improves your immune system…and you know the old saying about how carrots are good for your eyesight? Well with all that beta-carotene,  there just might be some truth to what mom used to say at dinner time!

After making the Chocolate Pumpkin-Coconut Pudding for the “How to Tofu” challenge sponsored by the National Soyfoods Council, not only have I been eating a lot of tofu (and scrapping several failed recipes), I’ve been craving the delicious taste of pumpkin. So much so that I’d like to share two pumpkin recipes with you today!

Recipe 1: Pumpkin Coconut Muffins
I love baking with spelt flour. It’s more substantial than regular white flour but can still result in tender cakes with the addition of fats, such as coconut oil. Plus, if you’re sensitive to wheat products but not allergic, spelt flour is easier on your stomach. Here I’m using several coconut ingredients: coconut extract, coconut milk, coconut oil, and dried coconut. Am I coo coo for coconut? You bet!

I asked my husband what he thought of these and he said, “It tastes like windmill cookies (spekulaas)…in cake form!”

mini pumpkin coconut muffins

Pumpkin Coconut Muffins
These tender muffins are filled with warm spices and delicate coconut flavor. 

Ingredients:

2 cups spelt flour (or regular all-purpose flour)
3/4 cup brown sugar
2 teaspoons baking powder
2 teaspoons cinnamon*
1 teaspoon ground ginger*
1/2 teaspoon nutmeg*
1/2 teaspoon allspice*
1/2 teaspoon salt
1 cup organic (or non-organic) pumpkin puree
2 eggs
1 teaspoon coconut extract
1/2 cup organic virgin coconut oil, melted (or cooking oil)
1/2 cup organic coconut milk, such as Native Forest Organic Coconut Milk (or almond milk, soy moo or moo juice)
unsweetened coconut flakes

*alternatively, use 4 teaspoons pumpkin pie spice

Directions:

Preheat oven to 325 degrees. Spray muffin tins with nonstick spray or line with paper baking cups.

In a large mixing bowl, combine dry ingredients with a wire whisk. Set aside.

In a medium mixing bowl, combine wet ingredients until well blended. Add to dry ingredients (mixture will be thick).

Spoon mixture into prepared muffin pans until 2/3 full. Sprinkle with coconut flakes. For mini muffins, bake for 10-12 minutes. For regular sized muffins, bake for 12-15 minutes or until toothpick inserted into center of muffin comes out clean. Makes  approximately 20 regular muffins, 40 mini muffins.


Recipe 2: Pumpkin Risotto:
After buying a few pumpkins at Frog Pond Produce Stand to decorate our front door I had pumpkins on my mind…again. I wanted a cozy, comforting pumpkin dish for dinner. What could be cozier than a creamy risotto?

Warm up a chilly evening with this creamy pumpkin risotto.

Creamy Pumpkin Risotto, serves 2
Sage, nutmeg and allspice makes this dish warm and savory with a bit of heat from red pepper flakes.

Ingredients:

1/2 pie pumpkin, seeded (about 1 – 1 1/2 pounds)
cooking spray
2 teaspoons olive oil
1 chicken breast, cut into bite-sized pieces
1/2 cup white onion, finely chopped
3/4 cup arborio rice
1 quart (32 ounces) chicken broth
1/2 teaspoon salt, divided
1 teaspoon dried sage, divided
1/4 teaspoon red pepper flakes
1/8 teaspoon allspice
1/8 teaspoon nutmeg

Directions:

Preheat oven to 400 degrees. In an 8″x8″ pan, add 1/2″ water. Place pumpkin cut side down in pan, carefully score with a knife. Spray outside with cooking spray. Bake for 25-30 minutes or until soft. Let cool for a few minutes, drain any remaining water from baking dish. Peel off pumpkin skin (I actually like to eat it!) and mash the filling in the baking dish with a fork. Set aside.

After the roast.

Pumpkin is very tender, removing skin and mashing with fork will be a cinch.

In a large frying pan, heat cooking oil over medium heat. Add chicken, cook for 1 minute. Add sage and salt, cook 2 minutes more, stirring frequently. Add onions, cook for 1 minute. Transfer to bowl and set aside.

In the same frying pan over medium heat, add risotto and 1/2 cup chicken broth. Stir and cook until liquid is absorbed, adding 1/2 cup more each time but don’t let the pan dry out. Stir frequently and keep adding broth and cook for 20 minutes. Risotto should be chewy, almost done.

If you like, replace 1/2 cup of the broth with a wheat beer or white wine.

After 20 minutes add half of roasted pumpkin (about 1 cup) to risotto, stirring well. Add rest of pumpkin, remaining sage and salt, and red pepper flakes and nutmeg, stirring well for 2-3 minutes. Stir in cooked chicken and onions and cook until heated through, about 2 minutes more. Add more salt to taste.

Serve on a bed of spinach or lightly steamed kale, topped with roasted pumpkin pieces. Enjoy!

Check out other nutritious fall favorites from fellow Recipe Redux members:


To celebrate October as National Breast Cancer Awareness Month, The Soyfoods Council is challenging Recipe Redux to inspire family, friends, and readers to add more soy foods to their diet by creating recipes using one of the most versatile soy foods available–tofu!

It’s easy to find tofu at almost any grocery store these days, and not all brands will taste the same. But one thing that’s good about tofu is that it can easily take on the flavor of sauces and spices, making it a versatile ingredient for almost any dish you wish to make.

Today I’m going to share a pudding recipe that uses not one, but three healthy ingredients: tofu, pumpkin, and coconut. Here’s a little background information so you know this dessert not only tastes good, but is good for you, too!

A Little Tofu Goes a Long Way. A 4-ounce serving is a good source of calcium (40% of your daily needs), protein (9 grams along with that calcium), and iron (nearly 34% of your daily requirements taken care of). As a cancer-preventing food, tofu contains selenium, an important mineral necessary in helping to create your body’s own cancer-fighting antioxidants.

It’s the Great Pumpkin! Sure pumpkin pie is great, but did you know you can eat pumpkin raw, too? Reap the most of the nutritional benefits by using a vegetable peeler and slicing it thin. Enjoy it in a crunchy salad with a spicy Thai peanut sauce or use in place of cooked noodles with your favorite pasta sauce. It’s a great source of Vitamin A and other powerful anti-oxidants. It’s low in calories, high in fiber, and even if you use the canned stuff or roast a whole gourd, cooked pumpkin will still be a good source of nutrition.

I’m Coo Coo for Coconut! Coconut is often thought to be a cholesterol-laden food that’s bad for your health. Although high in fat (about 50 calories per tablespoon), coconut cream and coconut oil contains saturated fats with a different composition from that of animal fats, which are difficult for your body to metabolize. The medium-chain fatty acids of coconut are metabolized much more easily and can also help your immune system by staving of viruses, plus its anti-carcinogenic properties help fight cancer. Be sure you use a VIRGIN coconut product, as these contain the healthy fats. Unhealthy coconut oil has been chemically treated and loaded with artificial hydrogenated oils.

Why tofu in pudding? Puddings are usually made with milk, sugar, eggs, and cooked until it’s nice and thick. Using tofu instead of milk is great for people who are lactose intolerant or sensitive to dairy (like me!) or would prefer to cook vegan-style. This recipe is not only dairy-free, vegan, and gluten-free, but there is absolutely NO cooking involved! The boxed silken tofu blends easily, especially with the canned pumpkin. But instead of just making a holiday pumpkin pie-flavored pudding, I wanted something else to compliment the warm spices. Blending in coconut cream brought out a fresh, creamy flavor. Making a separate chocolate pudding made it more indulgent, and went perfectly with the warm pumpkin pie spices. Topping it with toasted coconut deepened the flavor and gave a nice crunch to the smooth, creamy texture.

The verdict: I gave my husband a big cup of chocolate and pumpkin-coconut pudding, waiting to see how he liked it. After a few spoonfuls and a “mm, good!” I asked him what he thought of it. He said it reminded him of a Christmas dessert (he’s originally from Germany, where they have lots of delicious spiced cookies around the holidays.) I told him it must be the pumpkin pie spice, and ginger, and Chinese five spice. I told him it was made of pumpkin and tofu, and he said “mm…s’good,” and ate the rest. Good enough for me!

Chocolate Pumpkin-Coconut Pudding

Chocolate and Pumpkin-Coconut Pudding

This dessert takes less than ten minutes to prepare. Though it tastes good as soon as you’re done, give it a couple of hours in the fridge before you dish out this heart-healthy dessert to your guests.

Serves 6, appx. 3/4 cup serving each

Ingredients:

1 12.3 oz. box Mori-Nu Silken Lite Tofu, Firm
1 15 oz. can pumpkin pie filling (no sugar added)
1/3 cup plus 1 tablespoon light agave syrup
1 tablespoon pumpkin pie spice
1/4 teaspoon ground ginger
1/8 teaspoon Chinese Five Spice (optional)
1/4 cup coconut flour
1/4 – 1/3 cup coconut cream (Put a can of coconut milk in refrigerator for 1-2 days. Open, scoop out coconut cream from top of can. Native Forest Organic Coconut Milk is an EXCELLENT tasting brand!)
1 1/2 tablespoon unsweetened cocoa powder

Toppings:

1/3 cup unsweetened flaked coconut
1 ripe banana (optional)
gluten-free semisweet chocolate chips (optional)

Directions:

In a blender, combine tofu and pumpkin pie filling on medium speed until well-blended, stopping and scraping down sides with spatula as needed. Add 1/3 cup agave syrup (reserve the 1 tablespoon for later),  spices, and coconut flour. Blend until well combined. If too thick, pour into a mixing bowl and stir vigorously with a wire whisk for a minute or two until thoroughly combined.

CHOCOLATE PUDDING: Scoop half of mixture into a small mixing bowl. With a wire whisk, stir in cocoa powder and agave syrup, mixing well.
PUMPKIN COCONUT PUDDING: To the other half of mixture, add 1/4 – 1/3 cup coconut cream and beat with a whisk until incorporated. Add more if you want a stronger coconut flavor. Cover both bowls with plastic wrap and chill for at least 1 hour to firm up.

PREPARE TOPPINGS: Before serving, toast unsweetened flaked coconut in a skillet over medium heat until golden, stirring every so often to prevent burning. Remove from heat and let cool. Thinly slice bananas, and have about 1/4 cup chocolate chips handy for decorating. Remove puddings from refrigerator.

Set out six serving dishes. Starting with chocolate or pumpkin-coconut pudding, layer pudding alternately with toppings, finishing with a sprinkle of toasted coconut. Serve immediately and enjoy!

Have it your way: chocolate chips, bananas, toasted coconut–or all three!

Disclosure: by posting this recipe I am entering a recipe contest sponsored by The Soyfoods Council and am eligible to win prizes associated with the contest. I was not compensated for my time.

Be sure to check out the other tofu-riffic recipes at The Recipe Redux: http://teaspooncomm.com/teaspoonofspice/2012/10/grilled-tofu-blt-sandwich-giveaway/.



This month’s Recipe Redux theme is something pretty interesting, it’s all about fermented foods!

Have you grown up eating something that you didn’t know was good for you? Sure there are healthy dishes like baked potatoes with steamed broccoli & cheese, roasted chicken and veggies, or a nice chef’s salad. One of my favorite Japanese foods was a simple soup made with miso paste and garnished with green onion and tofu. Japanese restaurants always serve this with your meal, but homemade versions of miso soup can have dried shrimp, pieces of chicken or beef, a raw egg stirred into the steaming broth (like Chinese egg flower soup) or it can be made into a hearty meal with pearl barley, carrots, and konbu (see my recipe here). It’s also eaten for breakfast! Better than a bowl of cereal, miso soup is gluten-free, vegan, contains probiotics to keep your gut healthy, is low in fat and calories, and even contains protein, vitamins and minerals. (The ingredients of Shirakiku brand shiro miso contains water, soybeans, rice, salt, and alcohol.)

Turkey and Vegetable Seaweed Soup uses chicken broth and white miso.

After doing some reading, I now know a little more about the benefits behind this savory soy-based paste. Probiotics are the gut-friendly bacteria that help maintain the integrity of the stomach lining, break down food, and boost our immune systems. These little critters are found in fermented foods like miso, kimchee (Korean pickled cabbage), tsukemono (Japanese pickles), sauerkraut, dill pickles, and yogurt. Though bacteria might seem indestructible when you’re trying to get rid of it, they can be destroyed with antibiotics, a poor diet, or stress, and this leads to an increase in the unfriendly bacteria that causes gas, bloating, cramps, and…well, you probably know what I’m talking about! But as long as we have a good amount of probiotics in our gut, it will be easier to stay healthy and function like the happy humans we were born to be.

Another way to ensure a good supply of gut-friendly bacteria is to eat yogurt. Check the label to be sure it contains live active cultures.

Here is an easy recipe for chicken that is marinated overnight and cooked in just minutes. For an easy clean-up, use a foil lined pan or do what I do and improvise!

Easy Miso Chicken (serves 2)

1/2 cup shiro (white) miso paste
1/2 cup sake (Japanese rice wine)
1 teaspoon white or brown sugar
1/4 teaspoon red pepper flakes
2 chicken breasts or 4 chicken thighs, cut into bite-sized pieces
sesame oil
several pieces green onion (about 1/4 cup chopped)

Directions:

Combine miso, sake, sugar, and pepper flakes in a bowl, mix with a wire whisk until combined. Reserve half of marinade and store in tightly sealed container in refrigerator. Add chicken, coat well. Cover with plastic wrap or store in a plastic container with lid, refrigerate overnight.

Pan-fry Method: Heat 1 tablespoon sesame oil in a large skillet over medium to medium-high heat. Remove chicken from marinade, letting excess drip off. Fry chicken pieces for 3 minutes on each side or until cooked through. Top with reserved marinade and let simmer for a minute or two before serving. Garnish with chopped green onion.

No pan? Use heavy-duty foil or double-up regular foil, fold the edges up to form a shallow dish and pinch the edges. Place on a pizza pan or cookie sheet when baking. Use foil to store leftover chicken or toss when done.

Oven Method: Drizzle sesame oil in a shallow baking dish lined with foil, add chicken and marinade, making sure chicken is in one layer. Preheat oven to 400 degrees. Bake for 7 minutes or until top is starting to brown. Remove and set oven to broil. Top with reserved marinade, return to oven and broil for 3-5 minutes or until top begins to scorch (but don’t let the whole thing scorch!) Garnish with chopped green onion.

Serve on a bed of fresh spinach with steamed brown rice and kimchee or tsukemono.

Easy miso chicken

Here are more recipes using miso:

Panko Crusted Chicken Strips
Miso-Lemon Dressing
Miso Quinoa Salad (use Miso-Lemon Dressing above)
Turkey and Vegetable Seaweed Soup (shown above and featured in May’s Recipe Redux)
For more information on the health benefits of miso, check out this great article at The World’s Healthiest Foods : http://www.whfoods.com/genpage.php?tname=foodspice&dbid=114.

Want to know more on probiotics and Asian fermented foods?

Kimchi and probiotics: http://www.huffingtonpost.com/grace-suh-coscia-lac-diplom/fermented-foods_b_1220756.html
A mouth-watering guide to Japanese pickleshttp://www.japan-guide.com/e/e2349.html
7 Benefits of probiotics: http://www.3fatchicks.com/7-benefits-of-probiotics/
Facts on my yogurt of choicehttp://chobani.com/products/faq/



Today’s WIAW will be quick and dirty, as it’s been a busy week and an even busier Wednesday (hence the evening post!)  thank you again to Jenn at Peas and Crayons for hosting this weekly round-up for us to share our recipes, a few laughs, and maybe some interesting stories to close out the summer.

In addition to my summer staples of fresh fruits and veggies, I came across an easy protein bar recipe that could be a great staple to take along on hikes, bike trips, road trips, or even as an on-the-go breakfast while running errands (like I did this morning) or a nighttime snack when you need a little something to satisfy your peanut butter and banana cravings (like I did five minutes ago!) I’ll share this recipe in a moment, but here’s a quick rundown of the day’s eats:

Breakfast: I wasn’t that hungry after this morning’s workout so I had peanut butter jelly toast and coffee (no picture, but it’s the same as last week’s recycled photo!) My stomach was ready for more after a couple hours, but coffee and tea was enough to keep me satisfied until lunchtime.

Lunch: fruit and veggie salad with protein powder-infused yogurt! Fruits: apple, pear, grapes, strawberries, blueberries. Veggies: celery, cucumber, shredded zucchini. This is a good way to add more veggies into your day, just slice them thin/small so you won’t be overwhelmed by a mouthful of zucchini…unless you like zucchini a lot!

Fruit and veggie yogurt bowl and a cup of Celestial Seasonings Blueberry Breeze green tea for lunch.

Snack: half a Peanut Butter Banana Protein Bar! It was so chewy and gooey, and half was just enough to satisfy my sweet tooth (picture and recipe below.)

Dinner: quick and easy chicken, broccoli and quinoa:

No dessert if I have wine…and I did have wine!

Protein bars are great, and I used to have them for lunch along with an apple on the days I had back-to-back classes in college. I haven’t bought one in a while and when I do feel like trying one out, it’s usually the price that convinces me not to buy one.  I got this super easy protein bar recipe from http://fatlossschool.com/how-to-make-your-own-whey-protein-bars/. You can make these bars whatever flavor you want with different protein powders and some of your favorite baking spices. I made this version using some powdered peanut butter to help cut down on the fat and it still has a great taste.

L-R: powdered peanut butter, oat flour, nut butter, protein powder & banana.

Thick and sticky, just like cookie dough.

I use tofu containers to mold them, but any small container will do.

Put the plastic wrapped protein mix in the freezer to firm up before slicing.

Peanut Butter Banana Protein Bars, also can be made into bite-sized nuggets (left).

Chewy Peanut Butter Banana Protein Bars (vegan)  recipe from http://www.fatlossschool.com
Give them a light coating of oats and chopped nuts. These protein snacks can also be baked.

1 cup oat flour
1 cup dairy-free vanilla protein powder (or protein powder of your choice)
1/4 cup powdered peanut butter (like PB2)
1 large ripe banana
1/4 cup nut butter
1/4 cup water (I used water that had soaked dates in it to make it a little more sweet)

Directions:

In a large bowl, combine oat flour, protein powder and powdered peanut butter (if using) with a whisk. With a fork or pastry cutter, mash in banana and peanut butter, adding a little water at a time until cookie dough consistency. Blend well.

Line a small loaf pan or container with plastic wrap, leaving half hanging over the side. Spray the inside with cooking spray. Add mixture to loaf pan, or if using a small plastic container, add half of mixture. Flatten with spatula, cover mixture with plastic wrap and press firmly. Repeat with remaining dough. Freeze for 30 minutes before slicing. Makes 10-12 servings.

Baking option: preheat oven to 350 degrees. Cut bars into thirds, place on silpat, ungreased cookie sheet or pizza pan. Bake for 10 minutes, cool before storing in airtight container in fridge for a week or wrap in foil and freeze for up to two months.

Here’s a breakdown of some of the nutritional info (oat and nut coating nutrition info not included):

Total 1/12th serving 1/10th serving
Calories 1360 113.5g 136
Protein 101.5g 8.5g 10.2g
Fat 61.4g 43.4g 5.2g 3.6g 6.2g 4.4g
Carbs 158.6g 13.3g 16g

(NOTE: I made a mistake on the fat! I counted 20 grams instead of 2, yikes!!! Luckily my recalculations brought it down, sorry about the scare, folks!)

Options (extra calories apply!):

– omit PB2 and increase nut butter to 1/2 cup, use less water
– substitute Nutella for half of nut butter
– substitute 1/4 – 1/3 cup apple sauce, pureed sweet potato or canned pumpkin for banana
– add 1/2 teaspoon cinnamon or pumpkin pie spice

What’s your favorite protein bar flavor? Are there any protein bars that are worth shelling our a couple bucks for or do you enjoy making them yourself?