Tuesday, December 23, 2014

Protein Coffee Cake

I loved coffee cake when I was little. It was a staple dessert whenever my grandmother had people over for dinner. Like traditional coffee cake, there is no coffee used in this recipe. It actually tastes more like a cinnamon cake with a hint of coffee flavor. Perfect for breakfast, snack or dessert!



Protein Coffee Cake

Serves 8

Ingredients:

2 scoop Cafe Mocha protein powder by Dymnatize Elite  (or other coffee flavored protein powder)
1 cup almond flour
1/2 cup millet flour (could also probably use whole wheat flour)
1/4 cup granulated stevia
1 teaspoon baking powder
1 teaspoon cinnamon
6 oz. 0% Total Fage Greek yogurt
1/3 cup skim milk
2 egg whites
1/2 teaspoon butter extract

Directions:

1. Preheat oven to 350 F.
2. Blend ingredients together (I used my cheap blender from Target).
3. Pour batter into a round cake pan.
4. Bake 25 minutes, or until knife comes out clean. Transfer to a cooling rack or a plate to cool. 

Nutrition Info (without frosting): 168 calories, 8 g Fat, 11 g CHO, 13 g Protein

If you'd like to add a frosting (my design skills were lacking on this one), add a big scoop of Greek yogurt and a few drops of liquid stevia to a small plastic ziplock bag. Mix well (basically massage the yogurt). Cut the bottom tip of the plastic bag to form a very small hole. Squeeze all the yogurt down towards the hole and pretend your a real baker with a fancy frosting tool. Make sure the cake is completely cooled before you do this or the yogurt will melt!! Store leftovers in the fridge. 

I buy all my flours, proteins, extracts, protein powders and more from Vitacost. They have the best prices, and deliver right to your door (free shipping!). Use this link for money off your first order!

Thursday, November 6, 2014

Let's Take This Seriously: Eating Disorders on IG

I've been using Instagram (IG) for about two years. It started out as a way for me to post pictures of food I made, and to draw traffic to my new blog. I learned all the popular hashtags to use, and started to discover other people on IG who loved food and fitness just as much as me. I just wanted to share some observations I've made over the past two years, and hopefully give some insight to those in need.

When I first started using IG, "clean eating" was all the craze. People with shredded bodies would claim the only way to a six-pack was to "eat clean" and there was no room for anything but lean proteins, fruits, vegetables, sweet potatoes, oatmeal, and brown rice. Of course, you had to watch out how much fruit you had since the sugar from fruit turned to fat (so NOT true!!). Low carbs, high protein, long hours in the gym. This information was misleading and wrong. Most of these people did not have degrees in nutrition or fitness, yet they were some sort of celebrity that people looked up to on IG.

Over time, I noticed many of these "clean eaters" came out about their struggle with food, eating disorder, and/or exercise addiction. They talked about their decision to reverse diet in order to slowly build up their metabolism again. They talked about their decision to start lifting heavy, do less cardio, and slowly increase their caloric intake. 

Next came macro counting, or IIFYM. The idea that all foods fit, as long as you hit your macro-nutrient goals (carbohydrates, protein, fat). Everyone was suddenly eating pop-tarts and ice cream and using #IFFYM (if it fits your macros). Every so often they justified these choices by uploading a picture of a salad with grilled chicken "See! I get my healthy foods and micro-nutrients in too!". Still working out. Claiming that squats will give you your dream body. Seemingly happier. Many even claimed that IIFYM saved them from their eating disorders.

My only issue with all of this, is that if you are suffering from an eating disorder, working out and counting macros is just another avenue for your eating disorder to control you. You are still caught up obsessing over your body, crunching numbers, and working out to justify eating. Food and exercise are still your way of feeling "worthy" and good about yourself.  What happens if you get injured and can't work out? Or you go over your macros, or don't have a scale to weigh your food? Weighing and recording food everyday for the rest of your life is NOT NORMAL. Judging yourself on how much you can squat or how defined your muscles become is still eating disorder mentality.

Everyone seems to be skipping a step here: You must learn to love and nourish yourself no matter what your body looks like. You body still needs to be nourished and well-fed whether or not you go to the gym. Self-love must come first.



Eating disorders are serious psychological disorders. They include anorexia nervosa, bulimia nervosa,binge eating disorder, and EDNOS (Eating Disorders Not Otherwise Specified). There is SO much to be said about each individual disorder that I could literally write for hours. But to keep it short and to the point for this post, here are some common states of being for people suffering from any of the listed eating disorders as listed in The Eating Disorder Sourcebook by Carolyn Costin:

  • Low self-esteem
  • Diminished self-worth
  • Need for distraction
  • Feelings of emptiness
  • Need to be in control
  • "All or Nothing" mentality
  • Difficulty expressing feelings
  • Need for escape or safe place to go
  • Lack of coping skills

What most people don't discuss on IG are the serious medical complications associated with eating disorders. This is not just a game of weight loss and weight restoration. Complications from anorexia nervosa include:

  • Low blood pressure
  • Low body temperature
  • Kidney and Cardiac Disorders
  • Slow pulse rate
  • Bloating
  • Dry skin
  • Electrolyte imbalances
  • Dehydration
  • Loss of menstrual cycle
  • Depression

Let's talk about this for a minute. First off, I want to say that severe malnutrition leads to muscle wasting which can leave your body weak and susceptible to injury. YOUR HEART IS A MUSCLE. As your heart muscle fibers begin to thin due to lack of nutrition, it decreases its work rate which leads to a dangerously low heart beat and low blood pressure. This can lead to heart attacks. For girls that think that fitness is the answer, exercising under these conditions can be extremely dangerous. 

When someone restricts and has inadequate body fat, they are at risk for amenorrhea (lack of menstruation). This puts them at risk for stress fractures and osteoporosis. It also makes it harder to get pregnant, or they may have high-risk pregnancies. 


Overall, if someone is suffering from medical complications of an eating disorder, they need to be addressed before any type of exercise program is in place. A therapist, doctor, and a dietitian should be part of a great treatment team.

This is not to bash anyone on IG. I am SO happy for anyone who has found a way to overcome his or her eating disorder. But please- seek medical help from professionals first!

For anyone suffering from any type of eating disorder, here are a few resources:

http://www.edreferral.com/
http://www.nationaleatingdisorders.org/
http://aedweb.org/web/index.php
http://www.iaedp.com/
http://brownmedinanutrition.com/

I also recommend the book,  Intuitive Eating by Evelyn Tribole, MS, RD and Elyse Resch, MS, RDN, CEDRD.


Thursday, October 30, 2014

Molten Chocolate Protein Donuts

October 28th: National Chocolate Day. I had no idea. I'm definitely not a chocoholic. I like it here and there. You wouldn't catch me eating a chocolate bar or chocolate ice cream. But, for some reason I woke up October 28th and made Molten Chocolate protein pancakes, THEN baked these amazing Molten Chocolate Donuts. Had no idea it was National Chocolate Day until after I made the donuts. Weird...it's like they knew.

Anyway, these donuts came out way too good. I planned on saving them for snacks, but immediately ate three out of the oven. Probably could've eaten all six.The combination of almond flour and oatmeal gave them such a perfect texture. Great as a snack, topping for a fro-yo, breakfast, or dessert. Fiber, protein, whole grains, and a little healthy fat make this one of the healthiest donuts you'll ever eat :)

I buy my flours, stevia, and chickpeas from Vitacost. Use this link for $10 off your first order!



Molten Chocolate Protein Donuts

Ingredients:

3/4 cup oatmeal
1/4 cup almond flour
1 scoop Cellucor Molten Chocolate whey protein
1/2 teaspoon baking powder
1/2 cup chickpeas, rinsed and drained
1/3 cup egg whites
1/4 unsweetened almond milk
12 stevia drops

Directions:

1. Blend all ingredients in a blender until smooth.
2. Add batter to a donut pan coated with cooking spray. Bake at 350 F for 12 minutes.

For the frosting, I just mixed together a little Cellucor Molten Chocolate whey protein and sugar-free chocolate pudding mix and drizzled it over the donuts.

For one donut (without frosting): 104 calories, 3.6 grams Fat, 9.5 grams Carbs, 8.3 grams protein

Monday, October 13, 2014

Cauliflower Sandwich Bun

I figured if you can make a pizza crust, there’s no reason you can’t use cauliflower in place of a sandwich bun. I was really happy with how these came out. This would actually be a great cheese-less pizza base if you just modify how you shape it!



Cauliflower Sandwich Bun

Ingredients:

1 cup grated cauliflower (Ninja!)
¼ cup egg beaters
1 tablespoon flaxseed
2 teaspoons coconut flour
Salt and onion powder to taste

Directions:

1. Preheat oven to 450. Use a food processor to grate your cauliflower.
2. Combine the cauliflower, egg beaters, flaxseed, coconut flour and spices in a bowl. Combine well.
3. Spray a cookie sheet with non-stick spray. Form the crust ingredient two circles resembling the top and bottom of a bun. Place the cookie sheet in the oven and cook until the crust is lightly browned, 15 minutes.
4. Let buns cool on a cooking rack while you set your oven to broil. Set the cooling rack on your cookie sheet and place in the oven. Broil until a little crispy, about 2 minutes.

I melted some low-fat cheddar on the bun while it was under the broiler, then sandwiched a Boca burger inside. Incredibly bun-like!

Wednesday, October 8, 2014

Cinnamon Banana Pancake Rollups

Not your typical pancakes, but these were a delicious twist to the usual. I based this recipe off of Kim's recipe, but I switched up some of the flavors and ingredients. With oatmeal as the pancake base and cottage cheese as the filling, these pancakes are full of complex carbohydrates and protein- perfect start to the day.

Cinnamon Banana Pancake Rollups


Ingredients:

Pancakes:

- 1/3 cup raw oats
- 1/4 cup egg whites
- 1 T mashed banana
- 4-5 drops vanilla stevia drops (or regular stevia to taste)
- 1/2 teaspoon butter extract
- Cinnamon

Filling:

- 1/3 cup cottage cheese
- 1 tablespoon vanilla whey protein
- 1/4 teaspoon xantham gum (or 1/2 teaspoon flour)
- 3 drops vanilla stevia

Topping:

-1/2 banana
- Cinnamon
- 1 tablespoon sugar free syrup


Directions:

1. Blend together the oats, egg whites, banana, stevia, butter extract, and cinnamon.

2. Preheat a medium size, non-stick pan over medium heat. Coat with cooking spray. Pour batter into the pan. You want the batter to spread out nice and thin. Cook for about two minutes each side.

3. To make the filling blend together the cottage cheese, 1/4 teaspoon xantham gum (or flour), and the stevia. Spread the filling over the pancake and roll up. Cut roll up in half.

4. To make the topping. Slice about 1/2 banana and add to a small pan coated with cooking spray. Cook over medium heat until the banana begins to soften, add cinnamon and about 1 T sugar free syrup. Cook about 30 seconds (keep stirring). Top your pancake rollup with the banana mixture.

5.  DEVOUR.

Ingredient Note: I buy my oats, xantham gum, stevias, flours, and extracts from Vitacost. They have the best prices and deliver everything right to your door! Here's a link for a discount off your first order of $30 or more.

Monday, October 6, 2014

Salsa Chicken Burrito

I'm addicted to the lunch that I've been having this week.  I'm not 100% sure it's legal to call it a burrito, maybe its a taco. I don't know, but this is absolutely delicious and you need to try it. I used my fall apart fork tender salsa chicken recipe for this, and although you can use any chicken, I can guarantee it won't taste as amazing.

P.S. Trader Joe's has the best Lite Shredded Mozzarella I've ever tasted. It melts really well, and does not sacrifice flavor!


Salsa Chicken Burrito

1 whole wheat tortilla (I used Joseph's Flax Tortilla)
1/4 cup reduced fat mozzarella cheese (I used Trader Joe's Lite Shredded Mozzarella)
1 serving Slow Cooked Salsa Chicken
Cilantro
Dollop of Greek yogurt (great healthy substitute for sour cream!)
Raw veggies of choice (if desired)

1. Place the cheese on top of your tortilla and place the tortilla on tin foil. Cook under the broiler for a few minutes until the cheese gets melty (this happens quick- keep your eye on it!).
2. Add the chicken, fresh cilantro, and top with the Greek yogurt. Fold up and devour! 

Slow Cooked Salsa Chicken

I had always loved the idea of slow cookers, but never purchased one. So when I saw one on sale at Target for $15.99, I thought, "Why not?". I saw a few people on Instagram slow cooking chicken with salsa, so I thought it would be an easy recipe for my first slow cooking experience. The finished product was above and beyond my expectations. Not only was it incredibly easy and flavorful, but the chicken literally fell apart with my fork. Three ingredients, barely any prep, and it cooks itself. IT CANNOT BE SIMPLER!

Best chicken I've had in a LONG time. I served mine taco/burrito style, but this would also be great with brown rice and a vegetable.


Slow Cooked Salsa Chicken

4 (4 oz) chicken breasts
1/2 jar salsa (I used Newman's Own)
1/2 packet taco seasoning (I used low-sodium)

1. Season the chicken evenly with the taco seasoning. Place in your slow cooker. Add the salsa and and about 1/4 cup water.
2. Cook on HIGH for 4 hours. That's it!


Sunday, September 28, 2014

Apple Turkey Meatloaf with Maple Roasted Butternut Squash

This may be the best turkey muffin/mini meatloaf I've ever made. So moist and perfectly flavored. This recipe is perfect for the fall! You can easily make this into one large meatloaf and cook it longer, but they are so cute when they are baked in muffin tins. I HIGHLY recommend you serve this with a side of maple roasted butternut squash. Fall food party in your mouth!

                   


Apple Turkey Muffins

Ingredients:

- 1 lb lean ground turkey breast
- 1/4 cup egg whites
- 1/2 cup unsweetened applesauce
- 1/2 cup oatmeal
- 1/4 onion, finely chopped (I used my Ninja)
- 3/4 teaspoon cinnamon
- 1/4 teaspoon nutmeg
- dash of pepper

Directions:

1. Preheat oven to 350.
2. Combine all ingredients in a large bowl. Make sure it is mixed really well!
3. Spray a muffin tin (mine had 6 cups) with cooking spray. Evenly divide the turkey mixture into the muffin tins.
4. Bake for 25 minutes and serve!

Nutrition information for 1 turkey muffin: 149 calories, 6 grams fat,  8.5 grams carbohydrates, 15.6 grams protein

Maple Roasted Butternut Squash

Ingredient:

- 1 large butternut squash, peeled and cut into small chunks
- Cinnamon
- Sugar free syrup

Directions:

1. Preheat oven to 375. Cover a baking pan with tin foil and coat with cooking spray. Spray with  butternut squash with cooking spray and toss in a large bowl with cinnamon (I use a lot!).
2. Baked for about 30-35 minutes or until soft. Remove from oven and drizzle with a sugar free syrup. Toss to coat.

               

Saturday, September 20, 2014

Cauliflower Pizza Crust (Not soggy!!)


The cauliflower pizza crust was all the rage a few years back. I experimented with it a few times, and although some recipes were tasty,the texture was not so great. Most of the time they were too flimsy and soggy.

A few people started to incorporate different flours, more cheese, added binders, etc. which helped the texture, but made the calories skyrocket. I feel like I found a really nice balance with this recipe. It didn't come out soggy like some of the basic recipes I’ve tried in the past, it’s MUCH more reasonable calorie-wise,  AND it’s really flavorful!

NOTE: For this recipe, I used a low-fat cheddar blend in the crust because it was what I had on hand. A low-fat mozzarella cheese would be a more traditional choice.

However, the cheddar crust would be great topped with a low-sugar BBQ sauce (instead of tomato sauce), grilled chicken, and avocado.  Or, spread with fat-free refried beans, grilled chicken, and topped with cheddar cheese. The possibilities are endless!

I made my own tomato sauce for this version and topped it with sautéed spinach, mushrooms, and a homemade olive tapenade. This recipe was inspired by Kalyn’s recipe- I modified some of her ingredients and was very happy with the results. 


Cauliflower Pizza Crust

 Ingredients:
1 cup cauliflower (chopped in a food processor until it resembles rice-I used my Ninja)
½ cup grated low-fat cheese (used my Ninja to make my shredded blend more grated)
2 tablespoon almond flour
¼ cup egg beaters
1 tablespoon flaxseed
½ teaspoon garlic powder
pinch of salt

Directions:

1.  Preheat oven to 450. Place a pizza stone inside the oven and let it heat up. 

2. Use a food processor to grate your cauliflower.Put the cauliflower into a bowl and microwave it until its  soft (about 6 minutes). It is EXTREMELY important that your cauliflower has NO moisture/water- you don’t want a soggy crust!

3. Combine the finely grated cheese, almond flour, flaxseed,and spices in a bowl. Whisk the egg beaters in a separate bowl, then mix them into the other ingredients. Combine well.

4. Spray a cookie sheet with non-stick spray. Form the crust ingredients into a ball and place them on the cookie sheet. Use your fingers to shape the crust, spreading it out thin. Place the cookie sheet on top of the stone in the oven and cook until the crust is lightly browned, about 12-15 minutes.

5. When the crust is done, add your toppings and put the pizza back in the oven to melt your cheese.

I wasn’t the only one who loved it- my whole family thought it was delicious. They never would’ve guessed it was made from cauliflower. They did, however, guess tofu, protein powder, and beans. They know me well ;)

Sunday, September 14, 2014

Tomato Orange Swai

This is a simple recipe that is packed with flavor. You can use almost any white fish for this dish. Comes together really quickly for an easy, healthy, and delicious meal!


Tomato Orange Swai

1 (4 oz) Swai filet
3 tablespoons chopped onion
1/4 large orange (2 large wedges), chopped
1 teaspoon orange zest
5 cherry tomatoes, halved
Ginger
Salt and pepper

1. Preheat a large skillet over medium heat. Spray with cooking spray. Add the onion and cook until soft (about 3-4 minutes).
2. Add the tomatoes, oranges, orange zest, salt, pepper, and ginger. Add spices to taste; I used a dash each of salt and pepper and a few dashes of the ginger. Cook together for about 10 minutes.
3. Season the swai with salt and pepper. Add to the pan with the sauce and cook until the fish is cooked through (it will flake easily with a fork).




Thursday, September 4, 2014

Protein Rice Pudding

I cannot take credit for this recipe, but it is so amazingly delicious that I had to share! This recipe uses zero calorie Miracle Rice. I haven't tried the rice in any other recipe, because I'm officially addicted to this pudding. After trying it the first time, I placed an immediate order for more Miracle Rice. The serving size is HUGE (makes 1 serving), so if you're a volume eater, you need this in your life. You can view the original recipe on Kim's site. 


Protein Rice Pudding

Ingredients:

1 package Miracle Rice 
1/2 cup plain Greek yogurt
1/2 scoop Cellucor Cinnamon Swirl protein powder
1 tablespoon sugar-free vanilla pudding mix
1 packet stevia

Directions:

1. Rinse the Miracle Rice in a strainer (make sure it has super small holes so the rice doesn't fall out!)

2. Pat the rice dry (don't drive yourself crazy, but you want to make sure there isn't a lot of water in your bowl)

3. Add the rice to a large bowl and mix in the remaining ingredients.

I topped mine with fresh fruit, roasted edamame, and peanut butter!



Serves: 1
  • 1 whole bag of miracle rice (2.5 servings)
  • 1/2 cup plain Greek yogurt
  • 1/2 scoop cinnamon swirl cellucor protein
  • 1 TBSP sugar free vanilla pudding mix
  • 1/2 tsp vanilla extract
  • 1 stevia packet
- See more at: http://www.thecoconutdiaries.net/protein-rice-pudding/#sthash.UiO8tdEd.dpuf

Thursday, August 28, 2014

Peanut Butter and Kabocha Overnight Oats

This was the perfect meal after my workout this morning. I will never get tired of kabocha squash and peanut butter. Together, they are heavenly.

I usually prepare my overnight oats the night before and let them sit in the fridge, (hence the name, "overnight oats") but I made them this morning before my workout. So my oats only sat in the fridge for about 2 hours, but they still came out perfect! 


Peanut Butter Kabocha Overnight Oats

1/3 cup oatmeal 
1/2 scoop Peanut Butter Cookie whey protein (by Metabolic Nutrition)
1 teaspoon chia seeds 
1/3 cup cooked kabocha squash 
1/4 cup plain Greek yogurt 
1/3 cup unsweetened vanilla almond milk  (just enough to make a thick pudding-like consistency)
Vanilla stevia to taste 

1. Mix all ingredients together. Let it sit in the fridge overnight (or apparently, two hours is fine!). 
2. Top with your favorite fruit, nuts, nut butter, etc. 

I buy my chia seeds, oatmeal, stevia, PB2 and protein powder from Vitacost. The ingredients are cheaper than the grocery store, and they delivered right to your door. Here's a discount link for money off your first order.


Monday, August 11, 2014

No-Bake Protein Bar

I ran out of Quest Bars the other day, and wanted to bring a quick and easy snack with me to work. I've always baked my protein bars in the past, but I really didn't have the time. It took seconds to prepare, and I left it in the freezer to firm up while I showered and got ready. You can also just eat this as soon as it's prepared- it tastes like cookie dough!

I used Cellucor protein in the Cake Batter flavor, but any of your favorite whey protein powders will work fine. I highly recommend Cellucor though :)

No-Bake Protein Bar

Ingredients:

3/4 scoop whey protein (~20 grams)
2 tablespoons coconut flour
2 teaspoon unsweetened applesauce
1 teaspoon almond butter (or peanut butter)
8 drops liquid stevia 
Almond milk as needed

Directions:

1. Add all ingredients except the almond milk in a small bowl. Mix thoroughly. Gradually add almond milk in small amounts until you form a thick dough.
2. Form the mixture into a bar shape. Freeze or refrigerate until set. Or, enjoy as is!

Nutrition Information: 185 calories, 5 grams Fat, 15 grams CHO, 20 g Protein

Corn and Cheddar Stuffed Eight Ball Zucchini

I love walking through the Union Square Farmer's Market. There are so many people that come through to shop, and the farmers and volunteers are so proud and happy to share their food. One of the great things about Farmer's Markets is that they often carry produce that you cannot find in the grocery store. This week, I discovered yellow cucumbers, eight ball zucchinis, purple bell peppers,  and an Italian zucchini that was roughly the size of my arm. So fun.

I try to buy one new food each week. This week, I choose the eight ball zucchini; mostly because I thought it was adorable. It is a hybrid of the regular Italian zucchini, but it's round like a ball. It can be baked, roasted, sauteed, grilled- but it's shape is perfect for stuffing.


Corn and Cheddar Stuffed Eight Ball Zucchini

1 small eight ball zucchini
2 tablespoons corn (I used frozen)
2 tablespoons onion, chopped
1 clove of garlic, chopped
1-2 tablespoons chicken or vegetable broth
2 tablespoons shredded cheddar cheese
Chili powder to taste
Salt and pepper to taste

1. Preheat oven to 350 F. Cut off the top of the squash and set aside. Scoop out the seeds and flesh leaving about a 1/2 of flesh attached to the skin.  
2. Heat a non-stick pan over medium heat. Spray with nonstick spray. Add onion, garlic, and chicken or veggie broth. Saute until soft, about 2-3 minutes. Add the corn, chili powder, salt and pepper. Stir to combine.
3. Add 1 tablespoons of cheese to the bottom of the squash. Add corn mixture. Top with remaining tablespoon of cheese. Cover the squash with the top that was cut off.
4. Bake 35-45 minutes, or until squash is tender.

This would be great with cilantro, but I was out of fresh herbs. You can use any vegetables you like for this! 

Tuesday, July 22, 2014

Chocolate Coconut Protein Pancakes

It has been a long time since I've revisited these flavors, and decided to give my original recipe an upgrade. Both versions are delicious!



Chocolate Coconut Protein Pancakes

Ingredients:

1/2 cup cauliflower, finely chopped (use your food processor)
3/4 scoop Cellucor Molten Chocolate protein powder (or any chocolate whey protein)
2 tablespoons coconut flour
1/2 tablespoon psyllium husk
1 tablespoon reduced-fat coconut flakes
2 tablespoons cottage cheese
3 tablespoons egg whites
8-10 drops coconut stevia (or regular stevia)
Almond milk as needed

Directions:

1. Place cauliflower in the microwave. Cook for 40 seconds.
2. Meanwhile, heat a nonstick pan coated with cooking spray over medium heat.
3. Add the remaining ingredients (protein powder through stevia) to your food processor. Blend until smooth. Add almond milk as needed (add SLOWLY). You want your pancake batter to be thick.
4. Add the batter by the spoonful to the pan. Cook until the edges set. These are thick so be patient! Flip and cook another 3-4 minutes on the other side, or until cooked through.

Top with more coconut flakes if you'd like. I layered mine with almond butter and stevia sweetened Greek yogurt!

I buy my psyllium husk, coconut flakes, coconut stevia, and flours from Vitacost. They have the best prices and everything is delivered right to my door! Here's a link for a discount off your first order!



Thursday, June 26, 2014

Cauliflower Mini Bagels

My favorite deli breakfast when I was younger was an egg sandwich on an everything bagel. I would get one every morning after figure skating practice. So much so, that the lady that made them for me would have it ready and waiting, wrapped up in tin foil to keep it warm. I haven't had that breakfast in years. So when I saw Lexi post her 'Everything Bagel' Cauliflower Rolls, it inspired me to create my own.

I used a donut pan to shape my bagels. I bought mine at Target, but you can find in the kitchen section of some department stores, or buy online at Amazon

I bought my psyllium husk and garbanzo bean flour from Vitacost. They have the best selection and prices, and they deliver right to your door!

Cauliflower Mini Bagels

Ingredients:

1/2 head of cauliflower, riced
1/4 cup Bob's Red Mill garbanzo bean flour
1 teaspoon psyllium husk
3 tablespoons egg whites
1/4 teaspoon salt
1/4 teaspoon chili powder
1/4 teaspoon onion powder
1/4 teaspoon garlic powder

Directions:

1. Preheat oven to 400 F.
2.To make the cauliflower rice, pulse florets in a food processor until finely chopped (I use my Ninja).
3. Place cauliflower in a large bowl. Pat the cauliflower with paper towels, try to get out as much moisture as possible.
4. Add the garbanzo bean flour through the garlic powder to the cauliflower, and stir well to combine.
5. Spray a donut pan with cooking spray. Divide batter evenly among the the donut pan. If you don't have a donut pan, you can also shape them into breadsticks, or try to shape your own bagel (not sure how well this will come out).
6. Bake 15 minutes. Allow to cool, then top with your favorite bagel toppings!

Nutrition information (makes 3 mini bagels): 70 calories, 1 gram fat, 12 grams CHO, 5 grams fiber, 5 grams protein

Thursday, June 19, 2014

Low Carb Flax Waffle

This was by far one of the best waffles I've ever made. What makes them lower in carbohydrates? I used protein powder and ground flaxseed in place of flour. Flaxseeds are a rich source of omega-3 fatty acids antioxidants, and fiber. What else is amazing about this recipe? I used riced cauliflower. Yes, cauliflower in my waffles. And no, the waffles do NOT taste like cauliflower. They will make them moist. If you've ever tried baking with protein powder before and they've come out super dry, it's because you did not use moisturizing agent. Examples of these include canned pumpkin, yogurt, applesauce, cottage cheese, cooked winter squash (acorn, kabocha, butternut), cooked beets, and more. I usually use two, and one of them is always cauliflower. Read more about why I use cauliflower in my waffles and pancakes here.


Low Carb Flax Waffle

Ingredients:

1/2 cup riced cauliflower
2 tablespoons ground flaxseed
2/3 scoop whey protein powder (I love using Cellucor brand)
1/2 tablespoon psyllium husk 
1/2 teaspoon baking powder
2 tablespoons almond milk
3 tablespoons egg whites
Stevia to taste

Directions:

1. Preheat waffle iron.
2. To rice your cauliflower, place raw florets in a food processor and pulse until finely chopped. I use my Ninja for this. Cook in the microwave for 40 seconds.
3. Meanwhile, add the flaxseed through the stevia to your food processor. Add the cauliflower. Blend until smooth.
4. Coat your waffle iron with cooking spray. Add batter and cook until done!

Friday, June 6, 2014

Zucchini Noodles with Avocado Sauce

Zucchini takes the place of pasta in this light and healthy dish! The flavors of the creamy avocado on the cold, crisp, zucchini "noodles" are the perfect combination to help you feel satisfied without weighing you down. I made this dish for about two months straight during my dietetic internship. It was easy and quick to prepare, and kept me going all day at the hospital. Plus it is delicious!

I used to use a vegetable peeler to make my zucchini "noodles" and they looked more like pappardelle (a thick ribbon-like pasta). I got a Paderno Spiralizer for Christmas so I've been using that instead- I love it! No worries if you don't have one. A vegetable peeler will do the job.

There are two ways I make my avocado sauce. The first uses nutritional yeast. Nutritional yeast is a deactivated yeast that is yellow in color. It adds a cheesy, nutty flavor to the sauce, and is a great source of vitamin B12.You can find nutritional yeast in the natural section of your grocery store, or buy it in bulk at Whole Foods. I also order mine from Vitacost. The second version is more basic with a more pronounced avocado flavor.

This tastes best after it has sat in the fridge a few hours, but it's still delicious when I eat it right away. 

After using my spiralizer:

         

Served this dish with Beyond Meat Chicken Strips and roasted paprika butternut squash:


Zucchini Noodles with Cheesy Avocado Sauce

Ingredients:

1 medium zucchini
1/3 ripe avocado
1 tablespoon nutritional yeast
1 1/2 tablespoons water
Salt
Pepper
Garlic powder
Fresh basil, parsley, or cilantro (optional)

Directions:

1. Peel zucchini into thin ribbons or use a spiralizer to make zucchini "noodles". Sprinkle with a little salt, pepper, and garlic powder.
2. Place the avocado, nutritional yeast and water in a blender or food processor. Blend until smooth. Toss sauce with the zucchini noodles. Top with fresh herbs (if desired).

Zucchini Noodles with Avocado Sauce

Ingredients:

1 medium zucchini
1/3 ripe avocado
1/4 cup Greek yogurt
1-2 tablespoons water
Salt
Pepper
Garlic powder
Fresh basil, parsley, or cilantro (optional)

Directions:

1. Peel zucchini into thin ribbons or use a spiralizer to make zucchini "noodles". Sprinkle with a little salt, pepper, and garlic powder.
2. Place the avocado, Greek yogurt, water, salt, pepper, and garlic powder in a blender or food processor. Blend until smooth. Toss sauce with the zucchini noodles. Top with fresh herbs (if desired).

Tuesday, May 20, 2014

Peanut Butter Banana Waffles

When I woke up today, my stomach wasn't feeling 100%. I decided to forgo the protein powder that I usually use at breakfast for this reason (just in case it made my stomach worse!). As horrible as it is to have a stomach ache, I'm happy that it forced me to make a protein powder free, and therefore, kid friendly waffle recipe! These waffles are also gluten-free and dairy-free, and packed with protein from the peanut flour I used. These flours may sound foreign, but they are available at great prices from Vitacost (discount off your first order included in the link!).



Peanut Butter Banana Waffles

Ingredients:

1/4 cup peanut flour
2 tablespoons coconut flour
1 small banana (100 grams)
3 tablespoons egg whites
1/2 teaspoon baking powder
Stevia to taste
Almond milk if needed

Directions:

1. Preheat waffle maker and spray with cooking spray.
2. Place all ingredients into a food processor or blender (I use my Ninja). Blend until smooth.
3. Pour into waffle pan and cook until done. Top with your favorite toppings (nuts, fruit, yogurt, nut butter, coconut flakes, etc.)



Chicken Sausage and Pepper Stuffed Squash

I used to make different versions of stuffed acorn squash in college, and had forgotten how much I love this meal! My favorite chicken sausage brand is Bilinki's organic chicken sausage. They are USDA certified organic, gluten, wheat, and soy free, and one of the very few brands that DO NOT use pork casing (casing is the thin "skin" that "seals" sausage). Plus they have many different, delicious flavors to choose from.

Chicken Sausage and Pepper Stuffed Squash


Ingredients:

1 acorn squash  
1/4 onion, chopped
1 bell pepper, chopped
2 Bilinski chicken sausage sliced thin (I used the Pesto Romano flavor)
1 tablespoon balsamic vinegar
Italian seasoning
1 packet stevia 
1/3 cup Daiya Mozzarella cheese (or any shredded cheese)

Directions:

1. Preheat oven to 350. Cut the acorn squash in half and scoop out the seeds. Place on a baking sheet coated with cooking spray. Bake about 30-40 minutes or until soft.

2. Heat a skillet over medium heat. Coat with cooking spray. Add the onions and pepper. Cook about 3-4 minutes until it starts to soften. Add the chicken sausage. 

3. While that cooks, scoop out the acorn squash, leaving the skin intact. It should resemble a bowl. Add the squash to the skillet. Add the spices, balsamic vinegar, and the stevia. Stir and cook about 3-4 minutes or until mixed well and heated through. 

4. Turn on your broiler Place the acorn squash face up on a baking sheet. Sprinkle some cheese inside the squash (reserving about half). Divide the chicken sausage mixture in half and add to each squash. Sprinkle the remaining cheese over them. Place under the broiler for about 5 minutes, or until the cheese melts and starts to brown. 



Butter Toffee Kabocha Protein Pancakes

If you couldn't already tell by following me on Instagram (@adena86) I am in LOVE with kabocha squash. Kabocha squash is also referred to as japanese pumpkin. It is sweet, moist, and has this satisfying texture that I've become completely addicted too. I buy at least five kabocha squash whenever I see them in the grocery store to avoid kabocha withdrawal. If you have a hard time finding kabocha, you can replace it with any other winter squash (butternut, acorn, fresh or canned pumpkin), but I highly recommend you don't give up your search. Kabocha will change your life.

Another note about the ingredients. DO NOT fear the cauliflower. You DO NOT taste it. It makes the pancakes incredibly moist and cake-like. Read more about why I use cauliflower here.  


Butter Toffee Kabocha Pancakes

Ingredients:

1/3 cup riced cauliflower (raw cauliflower finely chopped in a food processor)
3/4 scoop Elite Butter Cream Toffee protein powder (or any flavor whey protein)
2 tablespoons oatmeal
2 tablespoons coconut flour
1/2 tablespoon psyllium husk
1/3 cup cooked kabocha squash 
3 tablespoons egg whites
8-10 drops English Toffee liquid stevia (or plain stevia)
Almond milk as needed

Directions

1. Place cauliflower in the microwave. Cook for about 40 seconds.
2. Meanwhile, heat a nonstick pan coated with cooking spray over medium heat.
3. Add the remaining ingredients (protein powder through stevia) to your food processor. Blend until smooth. Add almond milk as needed (add SLOWLY). You want your pancake batter to be thick.
4. Add the batter by the spoonful to the pan. Cook until the edges set. These are thick so be patient! Flip and cook another 3-4 minutes on the other side, or until cooked through.

I topped mine with sugar-free caramel syrup and Justin's Maple Almond Butter :)

Monday, May 19, 2014

Whipped Vanilla Protein Cake

Moist, fluffy, delicious cake. Need I say more? Threw this together for my sister, but totally stole a piece for tasting purposes. Probably my best cake ever. And it's so simple to make!

I buy my flours and stevia online from Vitacost. It's an online grocery store that has so many fun, healthy ingredients. Here's a discount link for money off your first order: 



Whipped Vanilla Protein Cake

Ingredients:

1/2 cup Cellucor Whipped Vanilla protein powder (or other vanilla whey)
1/2 cup coconut flour
1/4 cup whole wheat pastry flour
2 packets stevia
1 teaspoon baking powder
1/2 cup unsweetened apple sauce
4 egg whites
1 teaspoon vanilla extract
1 1/2 cups almond milk (I used unsweetened vanilla)

Directions:

1. Preheat oven to 350. Spray a loaf pan or square baking dish with cooking spray.
2. Blend all ingredients together in a large food processor or blender. Make sure you don't over mix! I like to stir the bottom with a spatula to make sure the dry ingredients don't stick and clump at the bottom in between mixing.
3. Add to your loaf pan or baking dish. Cook about 30-40 minutes or until knife comes out clean. For the frosting, I just mixed together Greek yogurt with vanilla casein. Casein protein makes the greek yogurt thicker and more frosting-like. If you only have whey protein, that's fine too!

For the ENTIRE CAKE without frosting (I cut mine into 4 servings, divide as you wish):  694 calories, 14.7 grams of fat, 74 g carbohydrates, 64.4 grams protein

Wednesday, April 30, 2014

Basic Recipe: Egg White Overnight Oats

If you've read some of my previous recipes, or have seen my Instagram account (@adena86), you'll notice how much I LOVE overnight oats. What are they? Overnight oats are oats that are soaked in liquid overnight. They get the same texture as if they had been cooked on the stove top or microwave. Adding ingredients like yogurt and chia seeds make the oats more creamy and pudding like (plus they add some healthy fats and protein). This is a great breakfast especially for busy mornings when you're short on time. There are so many ways to flavor overnight oats so you can literally have a different breakfast every day of the week. I use extracts like coconut, vanilla, and almond as well as flavored stevias (toffee is my favorite!). You can add fruit, nuts, nut butters, coconut flakes- any toppings you like!

There are two ways to make overnight oats. My basic recipe is just letting the oats sit overnight in almond milk, yogurt, and chia seeds. The second is cooking them with water or milk, and egg whites. Both versions require refridgeration overnight, and they are both eaten cold in the morning (breakfast pudding!). Adding egg whites at the end of cooking the oats makes the oats fluffy and adds some extra protein (which helps to keep us fuller for longer). Once you've tried overnight oats, your breakfasts will never be the same!

I always order my extracts, nut butters, stevias, and other ingredients from Vitacost. It's an online health store with amazing prices and huge selection of fun, healthy ingredients. Here's a discount code to use off your first order!

Egg White Overnight Oats: Basic Recipe



Ingredients:

1/3 cup oatmeal
2/3 cup water or milk
Extract (vanilla, coconut, almond etc., optional)
Stevia (or preferred sweetener)
1/4 cup egg whites
1/2 cup Greek yogurt
1/2 scoop protein powder (optional)

Other Add In's:

Fruit
Nuts
Nut butter
Coconut Flakes
Chia Seeds (will require more liquid after you mix them in and leave overnight. Chia seeds absorb liquid and "plump" up)
Canned pumpkin
Cooked kabocha squash (my favorite!!)

Directions:

1. Place oats in a bowel. Add milk or water, stevia, and extract of choice (optional).
2. Microwave until most of the liquid is absorbed (about 1 1/2-2 minutes- keep checking on it and stir half way through).
3. Stir in the egg whites (really stir so you don't get clumps). Cook another 25-30 seconds. Let cool and then place in the fridge and leave overnight.
4. In the morning, mix the yogurt with protein powder of choice (if using). Mix in to your oats or layer like a parfait. If using add-ins, stir the following ingredients in the oatmeal the night before: pumpkin, kabocha squash, chia seeds. The others add-ins can be added in the morning or the night before, whichever you prefer!




Rainbow Salad

If you think salads are boring, then you've been making them wrong! Salads are my go-to almost everyday and they always contain healthy fats, lean proteins, and loads of colorful vegetables. I always choose a base of dark leafy greens such as kale, spinach, or arugula. My main source of carbohydrates comes from roasted sweet potato or roasted butternut squash. One of my favorite vegetables to add are brussel sprouts. Roasting them brings out their rich, nutty flavor. Mushrooms, zucchini, asparagus, and bell peppers are some of my other favorite vegetables to roast or grill and add to salads. I always pick a lean protein such as chicken, fish, shrimp, tofu, or Beyond Meat Chicken Strips. My absoulte favorite dressing is so easy. Plus, it packs a ton of flavor with very little calories. There are so many ways to make salads delicious, filling and satisfying. Because let's face it, lettuce and grilled chicken is NOT going to cut it. The more colors you can add to your bowl the better!

Paprika shrimp, roasted sweet potato, tomatoes, blueberries, avocado, spinach, roasted brussel spouts and my Honey Mustard Dressing 



Meal Prep Basics: Roasted Sweet Potatoes

I love roasting sweet potatoes. I throw them into salads, stir-fries, and omelets to add a healthy and delicious source of carbohydrates to my meals . Roasting vegetables really brings out their natural sweetness.

Here's how I do it:

First, I preheat the oven to 400 F.

Next, I peel the sweet potatoes and cut them in half vertically. I cut each half lengthwise, and then cut each of those halves lengthwise as well. Then, I cut them vertically into half moon shapes.



I line a baking sheet with foil and spray it with non-stick olive oil or coconut oil spray. I spread the sweet potato pieces out evenly and spray them with the same olive oil or coconut oil spray.



You can add any seasonings and spices that you like, but I like to keep them plain! You can make them sweet by adding cinnamon and then tossing them in sugar-free or regular maple syrup, or make them savory by adding spices like garlic powder, chili powder, onion powder, salt, pepper, etc.

Finally, I bake them in the oven for about 25-30 minutes, or until soft and just about golden brown.

                                
                                           


Thursday, April 24, 2014

Hummus Baked Fish

Easiest recipe ever. If you like hummus, this is a must try!


Hummus Baked Fish

Ingredients:

- 4 fish filets (I used Swai, but any white fish or even salmon would work here)
- Hummus (use your favorite!)

1. Preheat your oven to 375 F.

2. Line a baking sheet with foil (easier clean-up!). Coat with cooking spray.

3. Spoon hummus evenly over fish. Bake for about 12-15 minutes or until fish flakes easily with a fork (thicker cuts if fish will take longer). 

 

Low Carb Birthday Cake Pancakes

It's not really my birthday, but these seriously tasted just like a Funfetti birthday cake! Low carb, fluffy, healthy, delicious protein pancakes. Love when they come out perfect! I used Cellucor's Cor-fetti Cake Batter protein for this recipe. If you don't have it, substitute with vanilla flavored whey. The flour and psyllium husk are from Vitacost, my favorite online grocery store. They have so many fun ingredients that most grocery stores don't carry. Plus, they have amazing prices. Use this link for $10 off your first order:

Want more carbs to fuel or recover from your workout? Here's another recipe I made that's higher in carbs and tastes like cake too!

Note: If you are scared of the cauliflower- DON'T BE. It is seriously a magical ingredient. Read about why I use it here. 


Low Carb Birthday Cake Pancakes

Ingredients:

1/3 cup riced cauliflower (just add raw cauliflower to your food processor and finely chop)
3/4 scoop Cellucor Cor-fetti Cake Batter protein powder
2 tablespoons coconut flour
1/2 tablespoon psyllium husk
3 tablespoons egg whites
1/2 teaspoon baking powder
1 packet stevia
3 tablespoons almond milk, more as needed

Directions:

1. Preheat a nonstick pan over medium heat. Coat with cooking spray. Microwave your riced cauliflower for 40 seconds.

2. Add all ingredients to a food processor or blender (I use my Ninja). Blend until smooth. Gradually add more almond milk if needed, but make sure the batter is THICK. A little milk goes a long way.

3. Add batter by the spoonful to the your pan. Cook until the edges set. These will take longer than regular pancakes- be patient! Flip and cook on the other side (about 4 minutes?).

4. Layer with stevia sweetened Greek yogurt ("frosting") if desired. I also like to add nut butter right in the middle :)

Nutrition Facts (pancakes only): 186 Calories, 3 grams Fat, 18 grams Carbohydrates (13 grams Fiber), 24 grams protein

Tuesday, April 1, 2014

Pumpkin Mozzarella Turkey Burgers

This are great for a healthy, quick, delicious meal. I used pumpkin to make the turkey burgers more moist, and used oatmeal as a healthy replacement for breadcrumb. I love mixing my cheese in with the other ingredients. It ensures that each bite is full of cheesy goodness. If you are dairy-free, my favorite vegan cheese is Daiya Mozzarella. It melts really well and tastes delicious! These are great served alongside some sweet potato fries!



Pumpkin Mozzarella Turkey Burgers

Ingredients:

1 lbs lean ground turkey breast (I used 99%, but 93% is fine too)
3 tablespoon egg whites (or one egg)
1/2 cup shredded mozzarella cheese
1/2 cup pumpkin
1/4 cup oatmeal
1 tablespoon Bragg's Liquid Aminos (or soy sauce)
1 teaspoon garlic powder

Directions:

1. Place all ingredients in one large bowl. Mix together well.
2. Preheat grill (I use my George Foreman). Form into 6 equal size patties (or 4 if you want a larger burger).
3. Grill until no longer pink (mine took about 7-8 minutes).
4. Eat!




Saturday, March 22, 2014

Peanut Butter Cookie Protein Pancakes

I really love using Metabolic Nutrition protein powder for my pancakes. They seem to have this mysterious "fluff" factor that other powders don't have. I've only tried their Peanut Butter Cookie flavor- and it's delicious! 

You'll see that I add cauliflower to almost all of my pancake recipes. I promise you don't taste it, and it makes your pancakes more moist and cake-like!
If you don't have the protein powder I used, use what you have! This recipe works with any whey protein.

Some of my ingredients may sound unfamiliar, but they are staples in my pantry. I described most of my ingredient choices and where to find them on my post "Tips For Fluffy Protein Pancakes". I always order them online from Vitacost because they have such a large selection and it's much cheaper than grocery stores. Plus, you don't have to leave your house. Groceries delivered right to you door! Here's a link to get money off yor first order:




Peanut Butter Cookie Protein Pancakes 

Ingredients:

 3/4 scoop (20 grams) Peanut Butter Cookie protein powder (Metabolic Nutrition)
3 tableapoons quinoa flour 
1 teaspoon psyllium husk 
1/2 teaspoon baking powder
1/4 cup canned pumpkin 
3 tablespoons egg whites
A few splashes almond milk 
Splash of butterscotch extract
Stevia to taste 

Directions: 

1. Preheat a nonstick pan over medium heat and coat with cooking spray.
2. Place your cauliflower in a food processor and blend until finely chopped. Place in a bowl and microwave 40 seconds. 
3. Place all remaining ingredients (including cauliflower) in your food processor. Add the milk as needed. You want your batter to be THICK. 
4. Add batter to your pan by the spoonful (pan should be hot by this time). Cook until edges set and bubbles start to form, then flip. Cook another 3-4 minutes on the other side, or until cooked through. 

My favorite way to eat my pancakes is to layer them with Greek yogurt sweetened with stevia, and then top with either almond butter or peanut butter!

Friday, March 21, 2014

White Chocolate Overnight Oats

You can change the flavor of these by trying any of the pudding mix flavors. Overnight oats make for a quick and healthy breakfast. Plus, it seriously tastes like dessert. Chia seeds plump up overnight and make the oats thicker and creamier.
                                       
        
White Chocolate Overnight Oats

Ingredients:

1/3 cup oatmeal
1/2 scoop vanilla protein powder
1/2 tablespoon sugar-free White Chocolate Jell-O pudding mix
1 teaspoon chia seeds
1/4 cup greek yogurt
1/3 cup almond milk

Directions:

1. Mix all ingredients together. Let the mixture sit in the fridge overnight.
2. Eat cold in the morning. Top with fruit, nut butter, whatever you like!

Thursday, March 6, 2014

Ginger Plum Chicken

These flavors are so refreshing and different. I love cooking chicken in a pan sauce because not only is it quick, but it also keeps the chicken moist. I used lemon plums for this recipe (I never knew they existed until I saw them in my grocery store today) so that is why they aren't purple! Of course, regular plums would work perfectly. I served my chicken over roasted paprika butternut squash sauteed with mushrooms, zucchini, nutritional yeast, spices, and a few splashes of Bragg's Liquid Aminos (similar to soy sauce). This was a delicious and healthy meal!



Ginger Plum Chicken

Serves 2

Ingredients:

2 (4-ounce) thin sliced chicken breasts
1 teaspoon ground ginger
Salt and pepper
1 medium plum, thinly sliced
1/4 cup vegetable or chicken broth

Directions:

1. Heat a non stick pan over medium heat and coat with cooking spray. Rinse chicken and pat dry. Rub the chicken evenly with the ginger on both sides. Sprinkle with salt and pepper to taste.
2. Add chicken to the pan. Cook for about 3-4 minutes, then flip. Cook for another 3-4 minutes (depending on the thickness of your chicken). Remove from heat.
3. Coat the pan with cooking spray and lower heat slightly. Add the plum slices and saute until soft (about 8-10 minutes). Add the vegetable (or chicken) broth. Cook until the broth starts to bubble and reduce (about 3-4 minutes). Add chicken back to the pan and coat in the sauce.
4. Remove from heat and serve!

Tuesday, March 4, 2014

Apple Pie Protein Pancakes

These have been one of my favorite recipes that I keep going back to. The unsweetened applesauce in this recipe gives the pancakes great flavor and keeps them moist. Applesauce is a great replacement for butter and oil in baking. Other options to replace the butter and oil  in your recipes include Greek yogurt, cottage cheese, banana, and even avocado! Do NOT let the cauliflower in the recipe scare you. You cannot taste it, and it makes the pancakes more dense and cake-like. Read more about the ingredients I use here. You can find the coconut flour and psyllium husk from Vitacost. It's cheaper than the grocery store and delivered right to your door! Use this link  for money off your first order!


Apple Pie Protein Pancakes

Ingredients:

1/3 cup riced cauliflower (I place raw cauliflower in my Ninja food processor and blend until finely chopped)
3/4 scoop vanilla whey protein powder (I used Cellucor)
2 tablespoons coconut flour
1/2 tablespoon psyllium husk
1 stevia packet
1/2 teaspoon baking powder
1/4 cup unsweetened applesauce
3 tablespoons egg whites
2-3 tablespoons almond milk
Nutmeg and cinnamon to taste

Directions:

1. Preheat a nonstick pan over medium heat and coat with cooking spray.
2. Microwave your cauliflower rice for 40 seconds.
3. Add all ingredients to your food processor (including cauliflower). Blend until smooth, but do not over mix! Batter should be thick.
4. Add batter to the pan by the heaping spoonful. Cook until set and small bubbles start to form. Flip and cook on the other side. Be patient. Mine are thick so it takes a little longer than regular pancakes.

I layered mine with stevia sweetened Greek yogurt, warm apple slices, and topped them with more cinnamon :)

Serves 1

Nutrition Information:  3 g Fat, 27 g CHO, 14 g Fiber, 24 g Protein


Saturday, March 1, 2014

Red Velvet Cake Batter Protein Waffles

Cellucor... I LOVE YOU ❤️ Cellucor is one of my favorite protein powders for baking and making pancakes and waffles. The flavors are amazing. Cinnamon Swirl, Peanut Butter Marshmallow, Cake Batter, and now Red Velvet Cake Batter! I don't know... This one might be a favorite! Went crazy today and took out the waffle maker. You can easily make these into pancakes too.

Tip: I only order my protein powders from Bodybuilding.com. If your order elsewhere, you're spending too much! Plus, they usually give you free samples :)


                                      


                                       

                                  

Red Velvet Protein Waffles

Ingredients:

3/4 scoop Red Velvet Cake Batter protein powder (by Cellucor)
1/3 cup oatmeal ground into flour (I use my food processor)
2 tablespoons coconut flour 
1/2 teaspoon baking powder
1 stevia packet
3 tablespoons egg whites
2 T cottage cheese
5 tablespoons almond milk 

Directions:

1. Preheat waffle maker (or pan if making pancakes). 
2. Blend together all dry ingredients in a blender or food processor. 
3. Add egg whites, cottage cheese, and milk. Blend until smooth. Add batter to waffle maker and cook! 

I topped mine with WF sugar-free chocolate syrup, strawberries, and stevia sweetened Greek yogurt. Feels like I just ate cake for breakfast!


Thursday, February 20, 2014

Cinnamon Apple Protein Loaf

I love making my own protein bars and snacks. This is a quick, easy, deliciously moist protein loaf. I love crumbling this on top of my protein fro-yo. If you don't have Cinnamon Graham Cracker protein powder, you can just use vanilla protein powder. I buy my Almond Flour online from Vitacost. It's cheaper and it's delivered right to my door. Use this link for a discount off your first order!


Cinnamon Apple Protein Loaf

Ingredients:

1/2 cup Cinnamon Graham Cracker whey protein
1/2 cup oatmeal
1/4 cup almond flour
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon allspice
1/2 teaspoon baking powder
1/2 cup unsweetened applesauce
2 egg whites
1/3 cup Greek yogurt

Directions:

1. Preheat oven to 350.
2. Place oatmeal in a food processor and blend until it becomes a flour.
3. Add all ingredients into a blender. Blend until smooth. Do not over mix!
4. Place in a bread loaf pan coated with cooking spray. Add batter to the loaf pan.
5. Bake for about 20 minutes, or until knife comes out clean.

I cut mine into 6 slices. You cut bigger pieces if you like!

Nutrition Information (if cut into 6): 3 g Fat, 9 g CHO (1.6 g Fiber), 9 g Protein 

Wednesday, February 19, 2014

Chocolate Banana Quinoa Pancakes with Chocolate Peanut Butter Sauce

I love trying new foods and experimenting with pancakes. I always try to order one new item that I haven't tried before whenever I place an order at iherb.com (one of my favorite places to order most of my flours and stevia extracts). My last order included quinoa flour. Quinoa flour is one of the oldest cultivated grains in the world- the Inca's called it the "mother of all grains". Quinoa is higher in protein than most grains, it is gluten free, and it is a rich source of iron, potassium, calcium, and magnesium. I am loving the flavor and texture that it gives my pancakes! It's similar to coconut flour in that it makes my pancakes fluffy, but it doesn't require as much liquid. Quinoa flour is officially a pantry staple for me! If you decide to order it from iherb.com, you can use my discount code (on my home page) to get money off your first order!

Note: If you don't have Sunwarrior protein powder, you can probably use regular whey protein, but don't use as much milk (whey protein doesn't absorb as much liquid). Remember, the thicker the batter, the better the pancakes! Also, don't fear the cauliflower. I use it in almost ALL of my pancake recipes because it gives such an amazing cake-like texture. You don't taste it- I promise!

Pancake time!

                               
                              



Chocolate Banana Quinoa Pancakes with Chocolate Peanut Butter Sauce

Ingredients for Pancakes:

1/3 cup riced cauliflower (put in a food processor and pulse until it looks like couscous)
1/4 cup quinoa flour
3/4 scoop Sunwarrior Chocolate Protein Powder
1/2 tablespoon psyllium husk
1/2 teaspoon baking powder
1/2 medium banana (about 50 grams)
3 tablespoons egg whites
1/3 cup almond milk

Ingredients for Chocolate Peanut Butter Sauce (optional- use whatever sauces and toppings you like!):

1 tablespoon Walden Farms sugar-free chocolate syrup
2 tablespoons peanut flour (or PB2)
Water

1. Put the riced cauliflower in a small bowl and cook in the microwave for 40 seconds. Set aside.
2. Heat a large nonstick pan over medium heat and coat with cooking spray. Add all of the pancake ingredients into a food processor (including the cauliflower). Blend until smooth.
3. Add pancake batter by the spoonful. Cook until the edges set and small bubbles start to form. Flip. Cook on the other side about 3-4 minutes.
4. To make the sauce, combine the chocolate syrup and the peanut flour. Slowly add water until it becomes a thick sauce. Layer the pancakes with the sauce. Enjoy!






Vanilla Almond Protein Pancakes

One of my favorite extracts to use is almond extract. Love the nutty, warm flavor! These were so fluffy :)

Also, don't let the cauliflower scare you! It makes the pancakes more moist and cake-like! You can omit if you don't have any, but I highly recommend it.

                              

Vanilla Almond Protein Pancakes 

3/4 scoop Vanilla protein powder (I use Cellucor Whipped Vanilla)
2 tablespoons oatmeal
2 tablespoons coconut flour 
1/2 tablespoon psyllium husk
1/2 teaspoon baking powder
1 stevia packet 
1/3 cup riced cauliflower 
3 tablespoons egg whites 
3 tablespoons Greek yogurt 
1/3 cup almond milk 
Splash of almond extract (about 1/2 teaspoon)

Directions: 

1. Preheat a large non stick pan over medium heat. Coat with cooking spray. 
 2. Place cauliflower in a food processor and finely chop. Place in a bowl and microwave 40 seconds.
3. Add all ingredients including the cauliflower to your food processor. Blend until smooth.
4. Add pancake batter to your pan by the spoonful. Cook until edges set and then flip. Be patient! They are thick and take longer than regular pancakes. Once you flip, cook another 3-4 minutes on the other side. Serve with your favorite toppings/fillings!