Project X Online Gym

No Bake Peanut Butter Granola Bar

Nutrition: 198 calories | 26g carbs | 12g sugar | 5g protein | 7g fat

PREP TIME: 30mins
Serves: 12 | Serving: 1 bar

INGREDIENTS:
7 large pitted medjool dates(about ½ cup packed), soaked
5 tbsp hot water½ cup peanut butter
3 tbsp brown rice syrup(or honey)
1 tsp vanilla extract2 cups old-fashioned oats
¼ cup chia seeds
2 tbsp ground flaxseed

INSTRUCTIONS:
1. Line a shallow baking dish with parchment paper (or wax paper). Approximately 7x11 glass dish recommended
2. Place pitted dates in a bowl. Cover with boiling or very hot water (I used my tea kettle). Allow them to soak for at least 10 minutes.
3. Place soaked dates plus 5 tbsp of the soaking water in a high power blender. Blend until combined. The mixture will be very thick.
4. Place date mixture, peanut butter, brown rice syrup, and vanilla in a small saucepan over medium heat. Stir until well-combined and heated through.
5. In a large bowl, combine oats, chia seeds, and flax. Stir in wet mixture until combined.
6. Spoon mixture into baking dish, pressing very firmly so mixture is evenly spread throughout pan. It should be very compact. Place another piece of parchment paper on top and press down firmly. Remove top piece of parchment and freeze bars for at least 2 hours.
7. Cut into 12 bars. Store in the freezer.

Lean Meatballs with Courgette Spaghetti

Nutrition: 309calories | 17g carbs | 17g sugar | 30g protein | 13g fat

PREP TIME: 15mins
Serves: 2 | Serving: 1/2 of recipe

INGREDIENTS:
3 Courgette
2 Cloves Garlic
Fresh Black Pepper
300g Homemade Tomato Spaghetti Sauce (See Recipe)
300g Lean Minced Beef
1 Egg
30g Fine Oats

INSTRUCTIONS:
1. Wash and cut the courgette depending on how you like your spaghetti. You can cut them by hand with a knife or with a peeler and knife or by machine
2. You can prepare the zucchini spaghetti in a pan or microwave. Pan: Preheat a pan, add some olive oil and cloves of garlic (finely chopped) and let it simmer for a few minutes, until they get soft. Microwave: Put the courgette in the microwave until the courgette gets soft. This will be after about 3-5 minutes.
3. Put the lean minced beef, the egg, the oatmeal and the fresh black pepper in a bowl and mix.
4. Make meatballs out of the mixture.
5. Prefered option is to first slightly cook the meatballs and then fry them in a non stick pan but you can also fry them without cooking, or place them straight into the oven after preparation.
6. Put the courgette spaghetti, the home made tomato sauce and the meatballs on a plate and enjoy.

* You can replace the beef mince with turkey mince or canned tuna. You can also make a vegetarian variation of this recipe.

Jalapeno-Cheddar Sweet Potato Puffs

Nutrition: 170 calories | 18g carbs | 4g sugar | 10g protein | 9g fat

PREP TIME: 20mins | TOTAL TIME: 40mins
Serves: 6 | Serving: 3 puffs

INGREDIENTS:
1 1/2 cups cooked, mashed sweet potato (about 2 medium sweet potatoes)
2 large eggs
3/4 cup cheddar cheese (or pepper jack cheese)
3 tablespoons 2% plain Greek yogurt
3 strips of cooked bacon, chopped
1-2 jalapeño peppers, minced

INSTRUCTIONS:
1. Preheat oven to 400 degrees F.
2. While the oven is preheating, peel the sweet potatoes. Add the potatoes to a pot of boiling water and cook for 15-20 minutes or until tender; drain. Mash the sweetpotatoes using a fork or spatula.
3. Then, combine the mashed sweetpotatoes with all remaining ingredients in a bowl. Mix until well incorporated.
4. Grease the wells in a mini muffin tin. Scoop mixture into greased mini muffin tins. This recipe should makeabout 18 mini puffs.
5. Bake at 200 degrees for 20-25minutes.
6. Allow puffs to cool.

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