Lemon Blueberry Protein Bread

Ohhhhhh boy this baby was GOOD! I actually made three different prototypes before deciding on this one!! Super easy and delicious!! Great for on the go busy people like me!!

Ingredients:

-2 c ground oats

-1/4 c Splenda baking sugar

-1 lemon 

-1/3 c Plain nonfat Greek yogurt

-1/4-1/3 c almond milk (until consistency)

-1 tsp vanilla

-2 scoops vanilla protein powder

-1 tsp baking soda

-4 egg whites

Mix everything but blueberries until you have a consistency a little thicker than pancake batter.

Add in blueberries.

I used my Christmas mini loaves.

Spray them before use. Mine popped right out!

I used three different toppings:

One had sprinkling of "enjoy life" mini chocolate chips (gluten free). Another had pecans. Third was left as is. I topped all 3 with 2 tsp each of Splenda brown sugar blend.

Pop those babies into 350 degree oven and bake 20 minutes or so until toothpick comes out clean! 

Enjoy! 175 calories, 23g carb, 3g fat, 15g protein per each one! 

Strawberry Banana Protein Pancakes

Oh. M. G. These were awesome!!! Sooo good and just what I needed to fuel for leg day today!! 

I will admit, I sort of fell off the wagon in Nov but December has been awesome! I am committed to working out or getting at least 1 hour of cardio activity 24 days in December, and calling it my 24 days of Fitmas! 

Recipe (makes 2 servings, the hubby had some of course) --> couples who workout together, stay together!

-2 scoops strawberry banana whey protein 

-1 smashed banana

-1 tbs psyllium husk

-1 tbs chia seeds

-2 tbs coconut flour

-3 tbs almond milk (or until consistency)

-1 tbs Splenda baking sugar

-4 egg whites

Stir stir stir until desired consistency. It takes some elbow grease to smash that banana-- or-- if you have time use a food processor. 

Make like pancakes. Top with protein cream:

-3 tbs low fat cottage cheese

-3 tbs nonfat plain Greek yogurt

-1 tsp vanilla

-1 tsp Splenda baking 

Blend all up in processor and wholia! 

Eat them up then go workout!!! =) or, take a nap, whatever you like! Lol

269 calories. 9g fat, 31g protein, 10g carbs 

Clean Pumpkin Pie Cinnamon Rolls!

These were delicious!! I may or may not have had three for breakfast ;)

At a low calorie count of 135 per roll, 3g fat, and 9g protein each-- three still didn't make me feel guilty!!

Recipe inspired by dashing dish-- with a few tweaks! 

For the Dough:

3 c oats, ground into flour

1/2 c Splenda baking

Cinnamon

Pumpkin pie spice, a few dashes

2 scoops vanilla protein powder

3/4 c almond milk

2 tsp salt

4 tbs baking powder

3 tbs pumpkin 

Mix all together until dough forms, roll out onto lightly floured surface.

In seperate bowl, mix filling:

3 tbs pumpkin

1/4 c Splenda baking 

1/2 tsp cinnamon

1 tsp light maple syrup

1/4 tsp pumpkin pie spice

Mix all together and spread on rolled out dough.

Roll dough up into jelly roll. Cut into 1 inch pieces. Place each piece into individual sprayed muffin cups. 

Bake at 400 for 15-16 minutes. 

Top with icing:

-1/4 c fat free cream cheese

-1 tbs light maple syrup 

-1 tbs Splenda baking

-1 tsp cinnamon

Heat in microwave for 15 seconds then whisk until all combined. Enjoy!!!

Protein Pumpkin White chocolate Bread

This was so easy to make, and more importantly, healthy and DELICIOUS!!!!

1 c pumpkin purée

1/2 c organic applesauce

1/2 c Greek yogurt 

3 egg whites

1 3/4 oats, ground into flour (I used a food processor)

1/4 c vanilla protein powder

1/2 c Splenda

1 tsp baking soda

2 tsp baking powder

Dash salt

1 1/2 tsp cinnamon

1/2 tsp pumpkin pie spice

Any diced nuts or chocolate chips (optional: I used white chocolate chips)

Brown sugar (optional)

-make your oat flour

-heat oven to 350

-mix all ingredients but nuts/chocolate in large bowl 

Pour into greased pan or bread pan 

Top with 2-3 tbs brown sugar for extra crunch!

Bake 12-15 minutes! Center should still be moist! Don't over cook!

124 calories, 11g protein, 9g fat! Enjoy!! 

Low Fat Sugarfree Pumpkin Cheesecake Cupcakes!

It's officially fall!!! FINALLY!! As much as I love summer, I definitely think fall is my favorite time of year =) My house practically explodes fall decor and as Christmas approaches vomits Christmas everywhere.... And I love it!!

So on my "pumpkin-in-everything" phase, I decided I was ready for some good ol pumpkin cheesecake!! I found a way to make this sugarless, low calorie, and low fat!! PERFECT!! Super easy too!

Here ya go:

*1 cup pumpkin purée

*couple dashes cinnamon, nutmeg, and pumpkin pie spice (I hardly ever measure anything anymore)

*2 bars GREEK YOGURT cream cheese (see photo)

*1 whole egg and 1 egg white

*1/4 c almond milk, vanilla

*dash vanilla 

*1/2 c Splenda

*1 package (about 10) low calorie graham crackers

*1/4 c organic "apples only" applesauce (meaning no sugar or other crap added, just pure apples---> or you can make your own)

Directions?? Super easy

1. In a food processor, grind up crackers and two dashes cinnamon and applesauce. Add applesauce about half at a time until crumbs are just barely sticking together.

2. Turn oven to 325 and line cupcake pan with liners. Press spoonful of crackers into bottom of lightly sprayed liners.

3. In mixer, whip Greek cheese and everything else but eggs. 

(This was from Kroger-- it's about 60/40 Greek yogurt and fat free cream cheese! Only 60 calories serving and 2g fat and higher in protein)

4. After mixture is smooth, hand stir in egg and egg white until completly mixed. 

5. Top on graham cracker crust

6. Bake about 20-22 minutes or until toothpick inserted in middle is just BEFORE clean (so soft). 

7. Let cool then put in fridge for minimum 1 hour.

8. Top with whatever you like! I used Sugarfree Soy whip cream and 1 piece of dark 82% cacao chip!

Per one: 89 calories, 9g carbs, 3g, 5g protein, and 2g sugar!! 

HAPPY FALL!!!! 

Spicy Egg White Muffins & Avocado Toast

Ohhhh boy these were scrumptious! 

Super easy to make an you can really put anything you want in them!

This recipe makes 4 egg white muffins - add 1 egg and 2 more eggs whites for every additional 2 you want to make (think ratio 3:1 egg white to whole egg). I only used 2 whole eggs and 6 egg whites in this, simply because the first time I made this without egg yolks I don't think it held together as well. Anyways, still just as yummy and it only ramps up the calories a tiny SMIDGE!

Ingredients:

-2 whole eggs

-6 egg whites (or about 1 cup egg whites if you are using from-the-box, which I did!)

-salt & pepper, just a dash

-I used cayenne (optional)

-1 small firm tomato

-1/4 chopped onion

-1/4 chopped bell pepper

-1/2 diced jalepeno (optional) I lika-de-SPICY!! 

-2 sliced low sodium low fat ham

Lightly spray muffin dish, heat oven to 400 degrees.

Sauté your diced ingredients: pepper, onion, jalepeno.

Slice tomato into about 1/4 inch thick slices.

Mix the two eggs and egg whites together in separate bowl- add your salt, pepper, and other seasonings to taste!

Dice your ham up and place on bottom of the four sprayed muffin tins (or however many you are making). 

Top with egg mixture. Throw your sautéed veggies into each egg white muffin mixture, and layer each with one tomato slice! 

Bake for 20 minutes! Top with 1 tsp fat free cheese, spicy salsa, or whatever else your little heart desires!!

For Avocado toast:

- mash 1 avocado with dash pepper, garlic, and red pepper flakes (optional). 

-spread on top and enjoy!! 

Nutritional info for egg muffins (serving size = 2 muffins) 

306 calories, 44g protein, 6g carbs 

Nutritional info for avocado toast:

120 calories, 16g carbs, 3g protein 

Coconut Blueberry Protein Mugcake

This was my first- and definitely not my last- protein clean eating mugcake for breakfast!! Tastes like dessert!! And super filling!! I could only eat like half... 

It was a leaning mugcake..... Lean to the right.... =)

Super easy and healthy!!

Ingredients:

-1/3 c coconut flour

-1/3 c fresh ground oats (or oat flour)

-1 tsp vanilla

-3 egg whites (or in my case 1/3 c egg whites via carton)

-3 tbs fat free milk

-1 scoop vanilla whey protein

-2 tbs coconut

-blueberries

Blend all in blender except blueberries. Put into spray lined mug, top with blueberries and a little coconut. Microwave about 2 minutes or until starts to rise. I let mine sit for about another 5 minutes just to soak in all the blueberry juice.

Top over onto a plate and smother with Greek protein "cream sauce." (@tastyhealth recipe)

-1/3 fat free cottage cheese

-1/3 plain non fat Greek yogurt

-1 tsp vanilla

-2-3 tbs milk

(Blend until smooth)

Enjoy!! 

Nutritional Info:

382 calories, 8.5g fat, 46g carbs, 52g protein 

PROTEIN POWER!!

So I'm not going to lie, i've begun down that deep dark hole....and i can't get out...obsessing over it. I admit, I have fallen into the protein-eating-obsessed trap lately. All i can think about is increasing my protein intake and coupling that with lots of fresh fruits and veggies. Especially now that I am marathon (half marathon....relax....i know, it just sounds so much cooler when you say 'marathon' instead of 'half-marathon'....) training on top of my workouts.

Now the week looks like this:
4-5X weights with HIIT intervals
3-4 times cardio running (2- days 2-3 miles, 1 day 5+ miles, 1 day 3-4 miles)

So now my body needs a lot more protein and complex carbs to not only recover from workout out, but keep me from crapping myself at the gym and flaking out because my "legs are sore from running." Well tough shizzzz! Make it happen!!

Enter: INSPIRATION

 

 SO, every week now I am trying to find creative ways to increase my protein intake with only mid-range count complex carbs and lots of fruits & veggies!

 

Here are some of the things i've "created" (with IG and help of course) that are high in protein, low in calories, and very low in fat! Note to reader: i don't take very pretty/good/professional food photos, so some of these don't do the taste justice...but...you get the point!

 

PROTEIN PANCAKES

Sweet Potato Protein Pancakes (recipe in IG)

 

"Plain" Protein Pancakes (recipe in IG)

 

 

Bean "Empanadas"(approx 211 calories for 3- 20g protein, 0g sugar)

-White beans rinsed & drained
-1 sprig fresh rosemary
-handful fresh basil
-1/2 sheet phyllo dough (unfrozen)


1. Puree all ingredients in food processor

2. Cut into 4 squares and evenly place spoonful of bean mixture into each
3. Bake at 375 for 8-10 minutes or until outside is crispy

 

PROTEIN "ICE CREAM"(recipe & nutritional info on IG)

 

 

Stuffed Zucchini Boats and tomatoes!

These were soooo good!! Filled with onions, ground chicken, tomatoes, and diced zucchini, these babies were tasty and nutritious!!

Fairly simple too, and really, you can put whatever you want in them! =) 

Ingredients:

-1 zucchini (for 2 people)

-4 firm tomatoes

-ground lean chicken

-onion

-bread crumbs

-garlic

-spices to taste

-diced celery (1 stalk)

-chopped fresh basil

-Parmesean cheese

How To-sies: 

1. Sautee your ground chicken with spices until done, set aside

2a. Slice longways, the zucchini. Using a melon baller, scoop out the middle to form a "boat"- dice remaining zucchini 

2b. Using a small pairing knife, remove the "lid" of the tomato (kinda like carving off the pumpkin top!) then use your melon baller again to scoop out the middles of tomatoes!

3. Dice onion (1/4 onion) and celery and mince 1 clove garlic- sautee with diced zucchini and then drain

4. Stir chicken and onion mixture together. 

5. Fill boats & tomatoes with chicken mixture- top with a little cheese and bake 350 for 8-10 minutes!