Archive for the ‘Healthy Respices by Tammy Knapp’ Category

Chocolate AAEFX NF Pro = 35g

AAEFX Vanilla LBA = 15g

 Almond’s = 10

Whole Wheat Pancake mix = 44g

378 cals,

36.5 Pro,

42.67 Carb’s

 9.78 good fats

Cooking spray a microwavable small Pyrex bowl.

Mix NF and Pancake mix with a fork adding small amounts of water till it is mud thickness.

Add 10 average size almonds spred out on top. (they will sink to middle as it cooks) if they sink right away you made it to thin.

Mic 30 sec’s. as a time till done all the way threw. (you will see air pockets/bubbles  threw the bowl) (30 at time will keep from foaming over also)

Take out and run the fork down the sides to break it free.

Dump on a plate and put 15 g’s of LBA over the top as a glaze.


Protein Brownies

Posted: December 22, 2010 in Healthy Respices by Tammy Knapp









(The other recipies are in “Good Eats” also)


  • 60 grams chocolate protein powder
  • 3/4 cup oat flour (if you don’t have any just put some oats in a blender and chop them until they are powder)
  • 5 tsp fructose (or 3 tbsp sugar)
  • 3 tbsp cocoa powder (unsweetened)
  • a dash salt
  • 2 egg whites
  • 3/4 cup applesauce (unsweetened)
  • 3 tbsp peanut butter
  • 2 tbsp. water
  • 1 tsp. vanilla extract – optional


  1. Mix the ingredients together and pour into a greased 8×8 pan.
  2. Bake at 350 degrees farengheit for 18 min.

Makes 9 brownies.

Per bar using AAEFX’s NF Pro Protein macro’s comes to :

BB Peanut butter Cookies
2 ½ c. oat flour
69.8 grams NF protein
½ tsp. salt
½ tsp baking soda
½ c. applesauce
1 ½ c. peanut butter
½ c. honey
2 egg whites
Mix flour, protein, salt, baking soda, set aside. Mix applesauce and peanut butter. Add honey. Mix well add egg whites and beat well. Stir in flour mixture into peanut butter mixture. Drop dough from tsp. onto greased baking sheet. Flatten. Bake at 375 ( moderate oven) for 10 to 15 minutes until lightly browned. Makes 36 cookies.
Cals 96.73 Sugar 4.96
Fat 4.99 Protein 4.17
Sat .91
Mono 2.64
Poly 1.25
Carbs 10.09
Fiber 1.17