Whole Wheat Protein Banana Bread with Toasted Walnut Crust

Banana bread has become somewhat of a snack staple in my life these days.  Probably because I usually buy bananas to have with breakfast and end up not eating them until it's too late (oops).  But they're perfect for making this deliciousness to keep on hand for a snack!  Anyone else have this problem?

Today's recipe comes from my mom's side of the family, passed down to her from her great-grandmother.  The original recipe is super delicious, but I've switched up a few of the ingredients to make it a bit healthier.  I swapped in agave for regular sugar, coconut oil for butter, and added in Bob's Red Mill Protein Powder for an extra protein punch and fiber boost.  I also topped it with walnuts and coconut flakes for an added crunch, but feel free to experiment - other awesome additions could be dark chocolate chips (a snack that doubles as dessert!), cranberries, chia seeds, you name it.  That's one thing I love about baked goods like this - you can add in whatever you want and it almost always turns out awesome!

---

Whole Wheat Protein Banana Bread w/ Toasted Walnut Crust

INGREDIENTS:

• 2/3 cup agave (substitute for 1 cup sugar)
• 1/2 cup coconut oil (substitute for 1/2 cup butter)
• 2 eggs, beaten
• 1 1/2 cups whole wheat pastry flour
• 1/2 cup Bob's Red Mill protein powder (I used the unflavored protein & fiber nutritional booster, but you can use any flavor you'd like)
• 1 tsp baking soda
• 1/2 tsp salt
• 1/2 cup sour milk (1 Tbsp apple cider vinegar + add milk to 1/2 cup line)
• 2 ripe bananas, mashed
• crushed walnuts (for topping)
• unsweetened coconut flakes (for topping)

INSTRUCTIONS:

• Preheat oven to 350˚
• Spray loaf pan with non-stick baking spray
• Mix all dry ingredients together in large bowl
• In a separate small bowl, beat together agave, coconut oil, and eggs until just combined
• Combine wet mixture with dry ingredients
• Prepare sour milk and add in
• Add mashed bananas and mix until all ingredients are combined
• Pour into loaf pan and top with crushed walnuts & coconut flakes
• Bake for 60 minutes or until knife/toothpick comes out clean
• Enjoy!

---

Yum yum yum!  I hope you enjoy this recipe as much as I do!  AND - in case you missed it or need some inspiration for other healthy delicious snacks, check out these Chocolate Chai Protein Bites (inspired by one of my favorite drinks - the chocolate chai martini).  Enjoy and have a great rest of your weekend!

Readers: chat with me!  Do you bake banana bread often?  What healthy substitutes are you making in your baked goods?  Do you use protein powder often?  What are some of your favorite snacks to have on hand when life gets busy?

Chocolate Chai Protein Bites (+ Bob's Red Mill Protein Powder GIVEAWAY!)

Today I'm excited to share my first-ever protein bite recipe with you!  Recently I got to try out the new protein powder nutritional boosters from Bob's Red Mill and let me tell you, they're super tasty.  The chai flavor is my favorite so far because it's so different from any other protein powder I've tasted.  But before we get into the recipe for these yummy 2-bite morsels, here's a bit more info about the protein powders.

These protein powders are a new product line from Bob's Red Mill.  I'm excited that I got a chance to try them, and even more excited to give one lucky reader a chance to try a flavor too!  (Keep reading for the giveaway details at the end.)  I've been using Bob's Red Mill flours, hot cereals, and baking products for a long time now, so it's a trusted household brand.  These are obviously great for protein shakes, but also for baked goods or snacks like these bites.  They're gluten-free and vegan (made from pea protein) if those dietary needs are important to you, and they contain chia seeds & probiotics, which give you added fiber and help aid in digestion.  (Fair warning about the chia seeds: they're not ground up with the powder, they're whole and mixed in.  So when you first open the bag, you'll see little black specks in the powder.  Freaked me out at first!  Hah!)

I'll be honest, I'm not a big protein shake person in my day to day, but I DO try to incorporate protein powder into baked goods or snacks as much as I can.  Usually I just use regular vanilla, but this chai flavor is AWESOME!  It's a bit strong, I'll warn you, so if you want a subtle hint of chai, halve the amount you use in this recipe (and add in another neutral flavor like vanilla or use a protein powder that's unflavored).

I know I'm late to the party when it comes to protein bites, but I'm happy I finally joined.  These are the perfect little 2-bite snack to keep on hand when you're at the office, out and about running errands, or for a pre- or post-workout snack.  Keep reading for the recipe and be sure to enter the giveaway to win a full-size package for yourself!

---

Chocolate Chai Protein Bites

Yield: 10 bites

INGREDIENTS:

• 1/3 cup quick oats
• 1/4 cup pitted dates
• 1/2 cup peanut butter (or nut butter of your choice)
• 1/4 cup Bob's Red Mill chai protein powder
• 3 Tbsp unsweetened cocoa powder
• 2 Tbsp agave (honey or maple syrup also work)
• 1 tsp vanilla extract
• 1 tsp cinnamon
• handful dark chocolate chips

INSTRUCTIONS:

• Use a food processor to grind oats into a fine powder
• Add dates and grind again
• Add all other ingredients and grind together into a sticky solid consistency
• Form the mixture into bite-sized balls by rolling in your palms
• Optional: roll the balls in whatever coating you like (coconut flakes, cocoa powder, chocolate chips, etc.)

---

Enter to WIN the flavor of your choice!

Woot woot!  Giveaway time!  I'm stoked to offer this giveaway since normally each pack would run you $30 (kind of a lot for a 16-oz. bag), so get on it and enter below!  Tell me what flavor you'd choose and how you would use it.  You have until the end of the day on Tuesday 7/19 to enter - a winner will be chosen Wednesday 7/20!  Good luck!

a Rafflecopter giveaway

And if you need your Bob's Red Mill products right now, or they just so happen to be on your shopping list for the weekend, here's a coupon for you!

Readers: chat with me!  Do you use protein powder in your every day nutrition?  How do you use it?  Have you ever made protein bites before?  How are you fueling your summer and staying #SummerStrong?

Disclosure: This post is sponsored by Fit Approach on behalf of Bob's Red Mill.  While I was gifted the product and compensated for my time, all opinions and this recipe are my own (just like always!).

20-Minute Whole Body AMRAP Workout

Hi Everyone!  Holy moly it's been a while since I last posted.  If you read my big life update a few weeks ago, you'll know I was thinking about applying for graduate school to get my Master's in Public Health.  Well, I decided to take the plunge!  My application for the first part of the program - a Certificate in Public Health - is due this Friday, so I've been busy with that these past few weeks.

But I'm excited to be back and to share this workout with you today!  These exercises are all done on a plyo box, and while they may look easy to start out, the AMRAP (as many rounds as possible) style of this workout makes it challenging.  Ready to get to it and challenge yourself? Keep reading for the details and let's get goin'!

20-Minute Whole Body AMRAP Workout

What You'll Need: a sturdy plyo box at about knee height, a non-slip exercise mat (to put underneath the box to prevent sliding if on a smooth surface), and a timer.
What You'll Do: set your timer for 20 minutes, and go through as many rounds of the exercises as you can in that time, starting with exercise #1.  Remember to do 5 box jumps between each move. Note: if you're on a smooth surface like a hardwood floor, place a non-slip exercise mat underneath the plyo box to prevent the box from sliding forward during your jumps.

10 Incline Push Ups - get into a push up position with your hands gripping the outside edges of the box.  Keeping your abs engaged and spine aligned, lower your chest to the box in a push up.  Push back up to start.  Do 10 reps.

5 Box Jumps - between each strength exercise you'll do 5 box jumps.  Start with the box in front of you. Squat down, bending your knees and bringing your arms straight back by your sides to load the jump.  From here, swing your arms up and jump up onto the box, tucking your knees up to your chest to clear it (as opposed to bringing your heels back towards your butt).  Stand up fully, then step down off the box and reset to load the next jump.  Do 5 jumps total.  Trainer Tip: please remember to STEP off the box, not jump down.  This avoids unnecessary force on your lower body and decreases risk for injury.

• Alternate Exercise for Box Jumps - if box jumps are a bit too much for you, take it down a notch and start in a squat, then step up onto the box, stand, and step back down into a squat. If you do this style, alternate which leg leads each set (e.g. lead with the right leg for your first set of 5, then the left on your next set, then right... so on and so forth).

10 Lunge Step Ups w/ Knee Drive (each leg) - start in a lunge facing the plyo box with just enough room between to step up onto the box.  From the lunge position, take your back leg and plant it firmly on top of the box, stepping up as you do, driving your other knee toward your chest in a fluid motion.  Reverse the move to step down off the box and back into a lunge on the same leg you started on.  Repeat for 10 lunges on one leg before switching to the other.

- 5 Box Jumps - 

10 Straight Leg Raises - start in a seated position on the edge of the plyo box, legs extended out straight, hands grasping the sides of the box for stability.  Lean back slightly to engage your abs, keeping your back flat.  From here, lift your legs straight up off the ground, forming a V with your body.  Lower them back down to the floor.  Do 10 lifts.

- 5 Box Jumps -

10 Up & Under Planks (each side) - start in a plank position with your right arm propped up on the plyo box, left arm tucked underneath you.  From here, rotate your body into a side plank on your right arm, reaching your left arm up toward the ceiling and turning your head upwards to look at your hand.  Reverse the move back down into the plank, tucking your arm underneath you and engaging your abs as you do.  Keep going for 10 reps on the right before switching to the left.

 - 5 Box Jumps - 

10 Knee to Elbow Planks - start in a plank position on your hands with your feet propped up on the plyo box.  From here, alternate bringing your knees out to the side and up to meet your elbow, focusing on engaging your obliques and keeping your shoulders over your wrists.  Do 10 reps total (5 each side).

- 5 Box Jumps - 

Keep going!  Remember, this is an AMRAP workout, so get through as many rounds of these exercises as you can in 20 minutes!

Readers: chat with me!  What's going on in everyone's lives lately??  How are your workouts/training sessions going?  Do you incorporate plyo boxes into your routine?  How about AMRAP workouts?  Love 'em or hate 'em?  Any readers out there with an MPH or currently in school?  Any advice?