Susan's Family Kitchen

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Susan's Family Kitchen

Susan's Family Kitchen shares simple, delicious recipes to inspire your cooking and bring flavor to every meal.

11/03/2026

A seed-packed breakfast for busy training days

H**p, chia, pumpkin, and sunflower seeds bring the main protein, with eggs or flax eggs adding structure. These muffins are filling, portable, and easy to batch for early workouts or busy mornings. 🏋️‍♀️🥕

Here's how it comes together:

Ingredients:
- 1 cup multigrain flour
- ½ cup chia seeds
- ½ cup h**p seeds
- ½ cup sunflower seeds
- ½ cup pumpkin seeds
- 1 cup dried fruit
- 1 cup grated carrots
- ½ cup maple syrup or honey
- ½ cup milk or non-dairy milk
- 2 eggs or flax eggs
- 1 tsp baking soda
- 1 tsp baking powder
- ½ tsp salt
- 1 tsp vanilla
- 1 tsp cinnamon

1. Heat oven to 350°F and line a muffin pan.
2. Mix flour, seeds, baking soda, baking powder, salt, and cinnamon.
3. Whisk syrup, milk, eggs, and vanilla.
4. Stir wet ingredients into dry ingredients.
5. Fold in carrots and dried fruit.
6. Divide batter between cups.
7. Bake 20–25 minutes, then cool slightly.

Let the muffins cool fully before storing so the seeds stay crisp.

Save this for meal-prep Sunday. 📌

11/02/2026

Light, crisp, and ready for a sweet finish

The protein here comes from egg whites, so this is a light dessert rather than a high-protein training meal. Bake the shells ahead, then fill them with whipped cream, fruit, or chocolate when you’re ready to serve. 🍓

Here's how it comes together:
Ingredients:
- 4 large egg whites
- 1 cup granulated sugar
- 1 teaspoon vanilla extract
- 1/2 teaspoon cream of tartar
- Pinch of salt

1. Heat the oven to 200°F (93°C) and line a baking sheet with parchment.
2. Beat the egg whites until foamy.
3. Add the cream of tartar and salt, then beat to soft peaks.
4. Add the sugar gradually while beating until glossy and stiff.
5. Beat in the vanilla.
6. Pipe small circular shells onto the baking sheet.
7. Bake for 1½ to 2 hours, cool in the switched-off oven, and fill as desired.

Keep the oven low and let the shells dry fully, or they’ll stay soft in the centre.

Save this for your next baking day. 🍫

11/02/2026

A fast breakfast that keeps training days simple

This recipe gets most of its protein from the milk, with a smaller amount from the flour. It is not a 20-gram protein meal on its own, but it makes a useful base for a higher-protein breakfast. Add soy yogurt, peanut butter, or a protein shake on the side after training 🥞💪

Here's how it comes together:
1 cup all-purpose flour
2 tablespoons sugar
1 tablespoon baking powder
1/4 teaspoon salt
1 cup milk or plant-based milk
2 tablespoons vegetable oil

1. Whisk the flour, sugar, baking powder, and salt in a bowl.
2. Combine the milk and vegetable oil in a separate bowl.
3. Pour the wet mixture into the dry ingredients.
4. Stir until just combined.
5. Heat a non-stick skillet over medium heat.
6. Pour 1/4 cup batter into the skillet for each pancake.
7. Cook until bubbles form, flip, and cook until golden.

Do not overmix the batter or the pancakes will turn dense.

Save this for meal-prep Sunday. 🥞

11/02/2026

Fudgy texture for your next training-day treat

Protein comes mainly from the eggs, cocoa powder, flour, and chocolate chips, but this is a dessert—not a high-protein recipe. Make it when you want a soft-centered cookie that fits a balanced week. 🍪

Here's how it comes together:
1 cup butter
2 cups sugar
1 cup brown sugar
4 large eggs
2 teaspoons vanilla extract
1 cup all-purpose flour
1 cup cocoa powder
1/2 teaspoon salt
1 cup chocolate chips

1. Heat the oven to 350°F (175°C).
2. Melt the butter and stir in both sugars.
3. Add the eggs one at a time, then mix in the vanilla.
4. Whisk the flour, cocoa powder, and salt in a separate bowl.
5. Gradually mix the dry ingredients into the wet mixture.
6. Fold in the chocolate chips and scoop the dough onto lined baking sheets.
7. Bake for 12–15 minutes, then cool briefly on the sheets before transferring.

Pull them when the edges are set but the centers still look soft; they firm up as they cool.

Save this for your next baking day. 🍫

11/02/2026

A steady-energy breakfast for busy training days

The protein comes from Greek yogurt, protein powder, and chia seeds, with pumpkin adding fiber and seasonal flavor. Make it the night before for an easy post-workout breakfast or meal-prep option. 🎃💪

Here's how it comes together:
1/2 cup chia seeds
2 cups almond milk or milk of choice
1 cup canned pumpkin puree
1/2 cup Greek yogurt
1 scoop protein powder
2–3 tbsp maple syrup or honey
1 tsp vanilla extract
1 tsp pumpkin spice
Pinch of salt

1. Whisk the milk, pumpkin, yogurt, protein powder, syrup, vanilla, spice, and salt until smooth.
2. Stir in the chia seeds.
3. Cover the bowl.
4. Refrigerate for at least 4 hours or overnight.
5. Serve chilled with nuts, extra pumpkin spice, or fresh fruit.

Use a protein powder that blends smoothly, or the pudding can turn grainy.

Save this for meal-prep Sunday. 📌

11/02/2026

Soft, chewy cookies with pantry-staple ingredients

These cookies use vegetable oil instead of butter, with flour and chocolate chips providing most of the modest protein. They are easy to portion for a training-day snack or keep in the freezer for busy weeks 🍪

Here's how it comes together:
1 cup granulated sugar
1/2 cup vegetable oil
1 teaspoon vanilla extract
1/4 cup water
1 teaspoon baking soda
2 cups all-purpose flour
1/2 teaspoon salt
1 cup chocolate chips

1. Heat the oven to 350°F (175°C).
2. Mix the sugar and oil in a large bowl.
3. Stir in the vanilla and water.
4. Whisk the flour, baking soda, and salt separately.
5. Add the dry mixture to the wet mixture and stir just until combined.
6. Fold in the chocolate chips.
7. Drop spoonfuls onto a parchment-lined baking sheet and bake 10–12 minutes, then cool.

Pull them when the edges are lightly golden so the centers stay soft.

Keep this one, it saves busy weeks. 🍫

11/02/2026

A cinnamon roll cookie for your next coffee break

These are soft, buttery, and built around cinnamon-sugar comfort—not protein marketing. The eggs and flour provide most of the protein here, so this is a treat rather than a recovery meal. Great with coffee after training or packed for the commute ☕️

Here's how it comes together:
2 3/4 cups all-purpose flour
1 tsp baking soda
1/2 tsp salt
1 cup softened unsalted butter
1 cup granulated sugar
1/2 cup packed brown sugar
2 large eggs
1 tsp vanilla extract
1 tsp ground cinnamon
1/4 cup sugar, for rolling
1 tbsp cinnamon, for rolling

1. Heat oven to 350°F (175°C) and line a baking sheet.
2. Whisk flour, baking soda, and salt.
3. Beat butter and both sugars until creamy.
4. Mix in eggs one at a time, then add vanilla.
5. Stir in dry ingredients until a dough forms.
6. Mix rolling sugar and cinnamon, shape dough into balls, and coat.
7. Bake 10–12 minutes, cool briefly, then transfer to a rack.

Do not overbake—take them out when the edges are golden and the centers still look soft.

Save this for your next baking day 🍪

11/02/2026

High-Protein Meals for Family Dinner Easy Low-Carb Budget-Friendly

11/02/2026

The post-workout breakfast I prep the night before

Rolled oats provide steady carbs and fiber, while yogurt adds a useful protein boost. Add h**p seeds, nuts, or a higher-protein dairy-free yogurt if you want to push the protein higher. It is meal-prep friendly, travel-ready, and takes minutes to assemble. 🥣💪

Here's how it comes together:

Ingredients:
- 1 cup rolled oats
- 1 cup milk or dairy-free alternative
- 1/2 cup yogurt, optional
- 1 tablespoon honey or maple syrup
- 1/2 teaspoon vanilla extract
- Toppings of choice, such as fruit, nuts, or seeds

1. Add the oats to a jar or bowl.
2. Pour in the milk.
3. Add the yogurt, honey or maple syrup, and vanilla.
4. Stir until combined.
5. Cover and refrigerate overnight, or for at least 4 hours.
6. Stir again in the morning.
7. Add your toppings and serve.

For a higher-protein bowl, use soy yogurt and add h**p seeds or peanut butter.

Save this for meal-prep Sunday. 📌

11/02/2026

A crunchy snack with 9g of plant protein per serving

Pumpkin seeds bring the protein, minerals, and satisfying crunch here, with olive oil helping them roast evenly. This is an easy snack to portion for post-workout hunger, desk drawers, or travel days. The estimate assumes four servings, with about ¼ cup per serving. 🎃

Here's how it comes together:
Ingredients:
- 1 cup pumpkin seeds
- 2 tablespoons olive oil
- Salt to taste
- Optional: garlic powder, paprika, or cinnamon

1. Preheat the oven to 300°F (150°C).
2. Rinse the pumpkin seeds.
3. Dry the seeds thoroughly.
4. Toss the seeds with olive oil, salt, and any spices.
5. Spread them in a single layer on a baking sheet.
6. Roast for 20–30 minutes, stirring occasionally, until golden.
7. Cool completely before serving.

Dry the seeds well first, or they will steam instead of turning properly crisp.

Save this for your next snack-prep session. 🏋️

Address

914 Oregon Coast Highway
Newport, OH
97365

Website

https://recipeshorizon.com/

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Susan's Family Kitchen

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