Friday, November 29, 2013

Mini Tofu Pumpkin Pies with a Graham Cracker Protein Crust

I've been making my tofu pumpkin pie for years, and everyone from my 3 year old cousin to my 80 year old grandparents could never guess that it was made with tofu! I usually use a store-bought graham cracker crust, but this year I wanted to challenge myself and try to make my own. It came out WAY better than I imagined! However, a few things actually went wrong in the process. Firstly, I planned on only using almond flour as my flour, but I didn't have enough. So, I added coconut flour. Second, I didn't make enough batter to fill a pie tin, so I had to make mini pies. Overall, I'm thankful for these mistakes because the end product was incredible!

You can buy your own pie crust and just make the filling, but I highly recommend making this crust at some point in time. Tastes just like a graham cracker crust .... if not better!

Mini Tofu Pumpkin Pies with a Graham Cracker Protein Crust

Ingredients for the crust:

1/2 cup almond flour
1/4 cup coconut flour
1 scoop Cinnamon Graham Cracker whey protein powder (Optimum Nutrition), or vanilla
2 tablespoons sugar-free maple syrup (or regular)
2 tablespoon coconut oil, melted

Ingredients for the filling:

1 cup silken tofu (make sure you drain excess water)
1 cup canned pumpkin
1 1/2 teaspoons pumpkin pie spice
1 tablespoon sugar-free maple syrup (or regular)
1/2 teaspoon xantham gum (optional)
Stevia to taste (I used 4 packets of Truvia)


1. Pre-heat oven to 350 F.
2. Combine crust ingredients in a large bowl. Knead with your hands until a dough forms.
3. Divide dough evenly into 6 balls. Spray a muffin tin with non-stick spray. Add one dough ball to each muffin cup, pressing down so it covers the bottom of the cup. Bake 10 minutes.
4. Meanwhile, blend together your filling ingredients. Divide filling evenly and place on top of your pre-baked crust. Bake for about 30 minutes.
5. Remove your mini pies from the muffin tin and place in the fridge to set. Allow to set for at least an hour.

Nutrition Information (for one mini pie): 190 Calories, 8.6 g Fat, 17.5 g CHO (4.2 g Fiber), 10.8 g Protein

Tuesday, November 26, 2013

Chocolate Coconut Overnight Oats

Chocolate flavored oats with hints of delicious coconut. Please remind me why people believe that healthy eating is boring?!

Chocolate Coconut Overnight Oats


1/3 cup oatmeal
1/4 cup plain Greek yogurt
1/3 cup almond milk
1 teaspoon chia seeds (or flaxseeds)
1/2 scoop chocolate whey protein powder (I use Cellucor)
1 tablespoon unsweetened coconut flakes
1/4 teaspoon coconut extract
5-10 drops chocolate stevia (or regular stevia)


1. Place all ingredients in a bowl and stir to combine. Allow to sit in the fridge overnight. Eat cold in the morning.

I like to top mine with Wild Friends Chocolate Coconut Peanut Butter. You can order it online from Use this link to get money off your first order!

Saturday, November 23, 2013

Healthy Barbecue Chicken Pizza on a Cauliflower Crust

A cauliflower pizza crust that isn't soggy and holds it's toppings?! Yes, it's here.  Paired with a healthy homemade BBQ sauce that I came up with because I was all out and didn't feel like going to the store. I will definitely be making this sauce again and again! Please try this crust before you give up on cauliflower pizza- I promise it's delicious! I've modified this recipe slightly from Kim's recipe.You can probably substitute the popcorn seasoning with grated cheese, but I loved how this came out.

Cauliflower Pizza Crust:

1 cup riced cauliflower (I used a food 
2 egg whites 
1 1/2 tablespoons almond flour 
1 tablespoon white cheddar popcorn seasoning (Urban Accents)
1/2 teaspoon basil 
1/2 teaspoon garlic powder

1. Preheat oven to 375.
2. Squeeze excess moisture out of your cauliflower. I used paper towels (just give it a good few squeezes).
3. Place all ingredients in a bowl and mix until combined.
4. Spray a baking sheet with non-stick spray. Add pizza "dough" and form into a circle shape. I just place in in the middle and flatten the dough to about 1/4" and shape the edges with a spoon or spatula.
5. Bake for about 25 minutes. Top with your favorite toppings and bake another 8-10 minutes.

Nutrition Information: 58 calories, 0.2 g Fat, 5.6 g CHO, 8.5 g Protein

For BBQ Chicken Pizza:

Spoon my Healthy BBQ Sauce (recipe below) over your pizza crust. Top with a small handful of spinach, 3 ounces cooked chicken, and 1 ounce Almond Cheddar or cheese or your choice. Cook for 8-10 minutes at 375 F on a pre-cooked cauliflower crust (you can also make this on a whole wheat Flat-Out wrap or pita).

Healthy BBQ Sauce

2 tablespoons reduced sugar ketchup
1/2 teaspoon apple cider vinegar
1/2 teaspoon Bragg's Liquid Aminos
1/8 teaspoon garlic powder
1/8 teaspoon onion powder
1/8 teaspoon ground mustard
1 packet stevia (I used Truvia)

1. Mix together ingredients in a bowl. Store in the fridge.

Nutrition Information: 12 calories, 0 g Fat, 5.5 g CHO, 0.4 g Protein

Thursday, November 21, 2013

Easiest Honey Mustard Dressing Ever

This recipe could not be any easier. I've been making this for years and I'm not sure why I never shared it. I use this dressing almost every single day. It's packed with flavor without the fat and added sugars of a store bought honey mustard dressing. Less fat in the dressing means more avocado in my salad :)

Honey Mustard Dressing

Serves 1


1 tablespoon Dijon mustard
1 packet stevia
Water to desired consistency (I use about 2-3 tablespoons)


1. Mix all ingredients in a bowl. I like to put my salad ingredients in the same bowl and mix it all up. It's a fool proof way to get all your dressing on the salad!

You can also make a balsamic version by using balsamic vinegar in place of the water!

Nutrition Information: 12 calories, 0 grams Fat, 3 grams CHO, 0 g Protein

Chocolate Pumpkin Mugcake

I posted this recipe a few weeks ago on Instagram. I was just reminded how delicious it was when my fellow Instagramer Paula from FromFriesToFit tagged me to show me how much she loved the recipe. So, I'm posting this for my blog followers who don't follow me on instagram. The great thing about mugcakes (besides being delicious) is that they are so quick and easy to make. Feel like having cake and don't have the time to bake? Mugcake it is.

Chocolate Pumpkin Mugcake 


2 tablespoons chocolate whey protein
1 tablespoon coconut flour
2 tablespoons egg whites 
2 tablespoons canned pumpkin 
1/4 teaspoon baking powder 
Stevia to taste


1. Blend all ingredients together (use a whisk or blend in a food processor).
2. Pour batter into a coffee mug coated with cooking spray.
3. Cook for 1 minute. If it needs more time, cook again in 10 second intervals until it's perfect. Mine took about 1:10. Microwave times vary depending on the type you have!

Peanut Butter and Jelly Pancakes

Who doesn't love a classic PB and J?! I could have one for breakfast, lunch, and dinner. Never gets old. So here's my pancake version for a fun, delicious, and healthy breakfast!

Peanut Butter and Jelly Protein

Ingredients for Pancakes:

2 tablespoons almond flour 
2 tablespoons peanut flour
2 tablespoons Cellucor's Peanut Butter Marshmallow Whey Protein (or any)
2 tablespoons plain Greek yogurt
2 tablespoons liquid egg whites
1/4 cup unsweetened almond milk (or any)
1/2 tablespoon psyllium husk
1/2 teaspoon baking powder

For the "Jelly":

1/4 cup berries of choice


1. Heat a non-stick pan over medium high heat. Coat with cooking spray.
2. Place all pancake ingredients in a food processor or blender (I use a Ninja food processor) until combined.
3. Add batter by the spoonful to the pan. Cook until edges set and bubbles start to form. Flip. Cook another 2-3 minutes on the other side.
4. To make the jelly, place your berries in a small bowl. If you use strawberries, slice them into 3-4 pieces. Heat in the microwave about 20-25 seconds or until they begin to soften.
5. Layer pancakes with your homemade jelly and peanut butter of choice!

Nutrition information for pancakes only: 213 calories, 5 g Fat, 14 g CHO (6 g Fiber), 28 g Protein

Note: Nutrition information may vary depending upon the flour brand, milk type, and protein powder you use. I included links to where I order my flours. Use my code for money off your first order: ZSG766.

Saturday, November 16, 2013

Butterscotch Overnight Oats

Everything about this breakfast was amazing. Overnight oats are the only thing I can get my grandmother to eat while she's healing from surgery. She's been loving my Pumpkin Pie Overnight Oats, but I wanted to switch it up. She loves butterscotch candies, so I thought this combination would be perfect for her. They came out better than I imagined! Creamy, thick, stick-to-your guts oatmeal topped with crunchy Sunflower Seed butter and blueberries. Perfection.

Butterscotch Overnight Oats


1/4 cup oatmeal
1/4 cup plain Greek yogurt
1/2 tablespoon sugar-free Jell-O Butterscoth pudding mix 
1/2 scoop vanilla protein powder 
1 teaspoon chia seeds (or flaxseed)
1/3 cup almond milk (or any milk)


1. Mix all ingredients together and let it sit overnight in the fridge.
2. Eat cold in the morning.Top with
any fruit and nut butter you like!

Friday, November 8, 2013

Orange Glazed Scallops and Zucchini Carrot "Noodles" with Avocado Edamame Pesto

This dish is so fresh, flavorful, AND healthy. The textures and bright flavors of this dish are deliciously satisfying. The sweet nutty taste of edamame and creamy avocado makes this pesto a fabulous topper for almost anything!

Note: If you have a spiralizer for your vegetables then use it, otherwise just use a vegetable peeler like me!


Zucchini Carrot "Noodles" with Avocado Edamame Pesto

For the "Noodles":

1 medium zucchini
1medium carrot
Dash of salt

For the Pesto:

1/2 ripe avocado (about 2 ounces)
1/4 cup steamed edamame beans
1/4 cup cilantro
Dash of salt
Juice of 1/2 a small lime
2 tablespoons water


1. Using a vegetable peeler, peel the skin off the carrot and zucchini. Peel each vegetable separately, turning as you go, to form ribbon-like noodles.
2. Set you vegetable "noodles" aside and sprinkle with salt. Let sit about 10 minutes.
3. Add all pesto ingredients into a food processor. Blend until combined.
4. Heat a non-stick pan with cooking spray. Saute "noodles" until softened. Top with pesto.

Note: You don't HAVE to heat and soften the noodles. Sometimes I do, sometimes I don't.

Orange Glazed Scallops


5-6 large sea scallops
2 tablespoons Bragg's liquid aminos (or soy sauce)
1 tablespoon fresh squeezed orange juice
1/8 teaspoon ground ginger
1 teaspoon rice vinegar
1/2 teaspoon honey
1/8 teaspoon chile garlic sauce (optional)


1. Rinse scallops and pat dry. Combine the Bragg's (or soy sauce), orange juice, ginger, rice vinegar, honey, and chile garlic sauce in a shallow bowl.
2. Add the scallops to the sauce. Marinate about 4-5 minutes each side.
3. Heat a non-stick skillet over medium high heat. Coat with cooking spray.
4. Add scallops to the pan, reserving marinade. Cook scallops about 2-3 minutes each side until they are cooked through and start to brown nicely on the outside. Remove from pan.
5. Add remaining marinade to the pan and lower the heat. Allow marinade to reduce slightly and start to thicken (about 2-3 minutes). Pour the sauce over the scallops and serve!

Thursday, November 7, 2013

Hazelnut Coffee Pancakes

I've been so excited to make hazelnut coffee creations after I purchased my coffee extract and hazelnut flavored stevia from (use discount code ZSG766 to get money off your first order!) These are the perfect pick-me-up breakfast. The cauliflower makes them extra moist and fluffy (no you don't taste it!). Plus you get some veggies in at breakfast! 

Hazelnut Coffee Pancakes 


1/3 cup riced cauliflower (using a food processor, pulse until cauliflower resembles rice)
1/4 cup oatmeal
2 tablespoons chocolate whey (or vanilla)
1 tablespoon coconut flour
1/2 tablespoon psyllium husk
1/2 teaspoon baking powder
1 teaspoon coffee extract 
10 hazelnut stevia drops


1. Cook cauliflower rice in the microwave for 40 seconds.
2. Grind oats into oat flour with a food processor. Add the remaining ingredients (and the cauliflower!) and blend well. 
3. Heat a large, nonstick pan over medium high heat. Coat with cooking spray. Make sure the pan is hot!
4. Add the batter by the spoonful. Flip when the edges set and small bubbles start to form. Cook another 2-3 minutes on the other side. 

Sunday, November 3, 2013

Pumpkin Pie Overnight Oats II

I made a different version of my Pumpkin Pie Overnight Oats last night and they came out amazing! I wanted to share this version because they are protein powder free (although you can add it if you want). You can find all the ingredients at your local grocery store. These are a MUST try. I could eat these every morning!

Pumpkin Pie Overnight Oats


1/3 cup oatmeal
1/3 cup canned pumpkin
1/4 cup Greek yogurt 
1/3 cup almond milk 
1/2 tablespoon flaxseed or chia seed
1/2 tablespoon sugar-free syrup
1/2 teaspoon cinnamon 
1 packet Truvia 


1. Mix all ingredients together in a bowl. Leave in the fridge overnight. Eat cold in the morning. I topped mine with almond butter!

Nutrition Info: 192 calories, 4 g Fat, 27 g CHO, 12 g Protein