Tag Archives: maple syrup

No-Bake Vegan Cookies-and-Cream Protein Bars


  • 8 Peep flavored Oreos, crushed
  • 2 cups True Nutrition Lean Vegan Protein Powder
  • 1 cup Coconut Oil
  • 1/2 cup (128 g) Almond Butter
  • 1.5 tbsp Maple Syrup
  • 1/4 tsp Sea Salt
  • 1/2 cup (120 ml) Vanilla Almond Milk
  • 50 g King David White Choco Chips


In a large bowl, mix 2 cups protein powder, 1 cup coconut oil, 1/2 cup almond butter, 1.5 tbsp maple syrup, 1/4 tsp sea salt, and 1/2 cup vanilla almond milk. Stir in 50 g white choco chips. In a large ziplock bag, crush 8 Oreos with a rolling pin. Transfer batter to a silicon mold and press firmly. Add the crushed Oreos to the top and refrigerate for 30 mins. Score and break the bars in squares of desired size.

Makes: 16 bars 

Serving Size: about 56 g

Waffle Greens


  • 40 g Oat Flour
  • 40 g All Purpose Flour
  • 40 g Tapioca Flour
  • 40 g Sweet Potato Powder
  • 1 scoop Vanilla Whey Protein 
  • 1 teaspoon of baking soda
  • 1 teaspoon of baking powder
  • 3 tablespoons of Greens Powder
  • 2 cups non dairy milk 
  • 4 tablespoons of maple syrup
  • 1 teaspoon of vanilla extract


Mix all wet ingredients and a VitamiX. Mix all dry ingredients in a large bowl. Combine and stir well. Cook in a waffle maker until done. Simple πŸ‘πŸ»πŸ‘πŸ»

Adapted from: Good Karma Foods Gluten Free Matcha Waffles

Nutty Vegan Protein Bars



3 oz (3/4C) Roasted (Shelled) Peanuts
1/4C Pure Maple Syrup
2t Pure Vanilla Extract
1 1/2 Scoops Rice Protein Powder (flavor of choice)
1/4C Old Fashioned Oats
1 oz (1/4C) Cashews
1 oz (1/4C) Almonds


In a food processor, grind 3 oz (3/4C) roasted, shelled peanuts into peanut butter. Transfer to a large bowl and stir in 1/4C pure maple syrup and 2t pure vanilla extract until well combined. Drop in 1 1/2 scoops of rice protein, I used a Cookies & Cream flavor. In a VitaMix, grind 1/4C old fashioned oats into oat flour and transfer to the bowl. Then pulse 1 oz (1/4C) cashew pieces and halves for a second to chop them up. Transfer to the large bowl. Do the same thing with 1 oz (1/4C) whole almonds. Then stir everything together until well combined. The batter will be kind of crumbly (you may want to use an extra oz of peanuts in the peanut butter). Place on a sheet of wax paper and flatten the batter to pack it all together. Place in the freezer for about an hour. Take it out of the freezer and cut into pieces. I cut mine into little 1″ bars but they are kind of small. I got really good reviews on these, the consistency is very interesting because of the rice protein but it’s really good.

Makes: 8 bars

Serving Size: 1 bar


Upside-Down Apple-Pecan Cake



For the pecan cake:
2/3 cup pecan meal (or a scant 2/3 cup of pecans, ground into meal)
2/3 cup oat flour
1 tablespoon cornstarch
2 teaspoons baking powder
1/2 teaspoon cinnamon
2 large eggs
1/3 cup brown sugar
ΒΌ cup maple syrup
1 teaspoon vanilla extract
6 tablespoons Greek yogurt
For the Upside-down Apples:
Coconut Oil Spray
1 large red delicious apple, sliced & peeled
1/4 cup (4T) FreshFitNHealthy’s Healthy Pumpkin Caramel Sauce
1/2 cup marshmallows


In a VitaMix, blend 2/3C pecan meal, 2/3C oat flour, 1T cornstarch, 1/2t cinnamon, and 2t baking powder together in a bowl. In a large bowl, beat 2 whole eggs until frothy, yellow and thick. Add the 1/3C brown sugar, 1/4C maple syrup, 1t vanilla extract, 6T Greek yogurt and beat until combined. Fold the wet into the dry until just combined. Spray an 8- or 9-inch cake pan with coconut oil and layer sliced apples, 1/4C (4T) pumpkin caramel sauce, and 1/2C mini marshmallows. Pour all the batter over the prepared cake pan and bake at 350F for approximately 40 minutes or until cake springs back lightly when touched and top is caramelized; the cake may need more or less. Let sit to cool for a few minutes so the caramel can harden a little, this makes it easier to serve. This warm apple cake goes great with vanilla-banana soft serve, some crushed pecan, and a drizzle of Pumpkin Caramel Sauce. Yum Yum Yum!

Makes: 8 slices

Serving Size: 1 slice


Pea Protein Balls



1 scoop True Nutrition – Gemma Pea Protein Isolate (flavor of choice)
2T Raw Coconut Butter
1T 100% Pure Maple Syrup
1t Stevia In the Raw
1t Pure Vanilla Extract
5T Water


In a large bowl, combine 1 scoop True Nutrition – Gemma Pea Protein Isolate, 2T Raw Coconut Butter, 1T 100% Pure Maple Syrup, 1t Stevia In the Raw, 1t Pure Vanilla Extract, 5T Water and stir until mixed. Should be thick enough to roll into balls. Roll into 6 balls and freeze.

Makes: 6 balls

Serving Size: 1 ball