Healthy Donuts?!? Dreams do come true...
Did you ever think you would see the word healthy and donuts in the same sentence?! Well believe it because it is possible with Protein Donuts!!
These donuts are perfect for those who love a good sweet treat but want to stay healthy. Simple substitutions like protein powder, almond flour and monk fruit sweetener can turn a sugary fried dessert into a healthy option you can enjoy every day! Protein donuts are perfect for before or after your workouts, for breakfast or even a healthy sweet snack on the go.
Finding smart substitutions to every day unhealthy items can make a huge difference in your health. Did you know, many reputable studies have shown that excess sugar negatively impacts our overall health in a variety of ways...
From chronic disease, to weight gain, organ damage, anxiety & depression - just to name a few! Let's get one point out of the way: added sweeteners and fruit have different metabolic effects, and as you could have guessed, different nutritional values. While a person should generally avoid a diet which is oriented around fruit consumption, eating those mangoes and grapes will ultimately serve your body better than a bag of candy that is lacking in essential vitamins.
To learn more about the effects of sugar, read my blog on How Sugar Impacts Your Fitness.
WHY IS PROTEIN IMPORTANT?
As living beings, protein is a major component of our dietary needs. Proteins are made of amino acids which are the main components of our muscles, bones, skin and organs. It plays an important role in creating and maintaining our cells. Protein powers the body! If you don’t consume enough protein your body will start to slow down and begin to breakdown your muscles.
The amount of protein to consume is different for everyone. Your weight, height and activity level all are key factors into how much protein you should eat. Finding your protein number is the best way to make sure you are consuming the adequate amount for nutritional purposes but also to assure you are reaching your fitness goals.
3 benefits to consuming protein:
- Reduces appetite and hunger levels
- Boost metabolism and increases fat burning
- Helps maintain muscle mass and relieves muscle soreness
What if you don't eat meat? How will you get your protein in? Trying new foods and changing your nutrition practices might seem challenging at first, however once you see how there are many easy, substitutable options for items you already love, you will be able to make the change quicker than you think.
Whether your choice to not consume animal products is health related or an ethical decision, there are plenty of options for you to choose from so you don't miss out on any nutritional benefits and can still enjoy your favorite foods.
If this sounds like you, I have a great blog, Best Non Animal Sources of Protein For You To Try Today, that you should check out. I talk about different sources of protein for you to try out and even give you some great recipes to cook!
Check out this easy to make recipe for Protein Churro Donuts. Yes, you read that right, Churro Donuts!
PROTEIN CHURRO DONUTS
Ingredients
Donuts
- ½ cup Almond Flour
- ¼ cup Vanilla Protein
- ⅓ cup Dulce de Leche Healthy Meal
- ¼ tsp Baking Soda
- ½ tsp Baking Powder
- 1 ½ tbsp Monk Fruit Sweetener
- Dash of Cinnamon
- ¼ - ½ cup Almond Milk
- 2 Eggs
Topping
- Sugar Free Caramel Sauce
- Monk Fruit Sweetener
- Cinnamon
Dipping Sauce
- 1 scoop Vanilla Protein
- 1 scoop Healthy Meal French Vanilla
- Cinnamon
Get all the ingredients through my nutrition plan or speak to your 5 Day Better You coach from the BTES app.
Directions
- Mix all dry donut dry ingredients together
- Add in wet ingredients
- Mix together and bake at 350 for 10 minutes
- Once out of the oven, let cool
- Mix water and sugar free caramel syrup in a bowl. (More water than caramel)
- Brush onto donut or dip donut into mixture
- Let sit for 1 minute
- Dip into monk fruit and cinnamon mixture
- Drizzle sugar free caramel syrup on top
- Mix the Vanilla Protein and Healthy Meal together
- Top with cinnamon
Notes
Make sure there are no chunks of protein powder when mixing dry ingredients.
Use the whole egg when adding in wet ingredients. Egg whites can also be substituted here.
If after 10 minutes donuts need a little more time to bake, only put them back in for a few minutes.
Recipe makes 1/2 a dozen donuts.
With National Donut Day right around the corner, I am sharing another HEALTHY DONUT Recipe with you!! Check out my YouTube video down below for healthy donuts covered in icing and sprinkles!!
These donuts only contain 6 ingredients!! Trust me, if I can make them, anyone can. Follow along with me in the video so we can bake together! All you will need is the following:
Healthy Protein Meal
Sugar Free Cake Mix
Apple Sauce
Baking Powder
Coconut Oil
Water
These donuts have 24 grams of protein, 21 vitamins and minerals, good carbs, good fats & the best, PROTEIN! Perfect to pair with your morning tea or a snack on the go. You can even eat them for breakfast. Try telling your kids they can have donuts for breakfast! You'll definitely be the cool mom then. Who doesn't love healthy sweet treats?!
One of the most common questions I get is what I eat in a day. You already know that 80% is nutrition and 20% is fitness. They say you are what you eat, and that couldn't be more true!
I always start my morning with my healthy shake, aloe water and tea. This is a great way to give your body the nutrients it needs from the start in order to perform and be productive throughout the day. I know for some of you it is hard to eat in the mornings, which is why I love the shakes! They are quick, easy and delicious.
For my first protein snack I love to eat hard boiled eggs with everything but the bagel seasoning! Eggs have a lot of nutrients, are a great source of protein, improve your good cholesterol, they are filling and give you great energy. A nice salad with salmon is a great dish to enjoy for your lunch. Leafy greens contain vitamins, minerals and also fiber. All of which are very good for your digestive system. Salmon is a great source of omega 3s, protein and B vitamins. Omega 3s play an important role in the structure of your cell and are also a good energy source.
Other protein snacks I love to enjoy are cottage cheese and berries and also protein waffles! Both packed with nutrients, are delicious and are packed with protein. Are you catching on to the theme here!? Protein, Protein, Protein! Want to make some protein waffles, check out my blog on 3 Reasons Why Protein is Important to get the recipe! For dinner, another meal filled with lean protein and veggies is the way to go. Shrimp is not only high in protein but also low in calories, carbs, and fat.
Eating healthy, nutrient filled foods is the quickest way to seeing your results. What your put into your body directly effects your mood, how you look, and your energy for the day. If you are looking for a nutrition plan to follow, sign up for my FREE 5 Day Better You Program to be linked up with one of my coaches and receive a customized nutrition plan.
Following a nutrition plan and working out with the the BTES App is the quickest way to results. When you stay consistent with your workouts, focus on your goals, eat healthy and practice a positive mindset, NOTHING can stop you!
Finding smart substitutions to make normally unhealthy items, more healthy is a great way to still enjoy the foods you love while staying on track with your nutrition and fitness. It may take a little research in the beginning to find what works, but once you do, you will be so happy you did. Plus, who doesn't love donuts for breakfast!!
xoxo Rebecca
