Roasted Chickpeas: The Perfect Crunchy Meal Addition

Looking for a way to dress-up your everyday meals? Roasted chickpeas (also known as garbanzo beans) lend a savory, delicious crunch and flavor to any of your favorite dishes. Through it in salads, soups, stir-fries . . . anything! You can even snack on them on their own - who needs chips?

One half cup of chickpeas contains approximately:
         - 100 Calories
         - 20 g CHO
         - 7 g Fiber
         - 6 g Protein
         - 1 g Fat

*Note: I always choose the lowest sodium option available when buying canned beans, and I rinse them before using. The nutrition information varies slightly depending on which brand you use*

Chickpeas are a great source of fiber. Approximately two thirds of the fiber content found in chickpeas is from insoluble fiber. This means insoluble fiber DOES NOT dissolve in water. It adds bulk to your stool, and increases the passage of food through your stomach and intestines. Long story short: it keeps you regular ;) . Fiber helps you to stay full longer since it slows down digestion. In addition, fiber has been shown to reduce cholesterol levels, and may decrease the risk of colon and rectal cancers. EAT YOUR BEANS : )

Basic Roasted Chickpeas

Ingredients:

1 can Chickpeas (preferably no-salt-added), rinse, drained, patted dry
Sea salt to taste

Directions:

1. Preheat oven to 400.
2. Place chickpeas on a baking sheet coated with cooking spray.
3. Spray chickpeas with a non-stick spray or olive oil mister. Sprinkle with sea salt.
4. Bake for about 30-40 minutes until lightly browned and crispy!

Make it sweet:

Same as above, but omit the salt and add cinnamon and stevia!

Make it spicy:

Same as above, but add paprika, chili powder, cumin, etc., anything goes!

Oatmeal Crisp Baked Apples

My dad likes to buy in bulk sometimes, and doesn't usually check the quality of the contents in the bag . . . so he bought a bag of Gala apples. They that weren't bad, but they weren't up to par for eating on their own. My mom was about to throw them out (!) . . . but I saved the little guys when I offered to bake them up for dessert. They were SO easy and quick, so I was surprised by how much my sister and my parents RAVED about them. I decided to take a bite and shocked myself- they tasted like apple pie! This is a great, healthy dessert for the whole family!

Oatmeal Crisp Baked Apples

Ingredients:

Apples:

4 apples (I used Gala)
1/3 cup plain oatmeal
3-4 tablespoons sugar-free syrup (enough to coat the oats)
Pumpkin pie spice (or just cinnamon!)

Vanilla Protein Frosting:

1/2 cup plain Greek yogurt
1/2 scoop vanilla protein powder (optional, but so tasty!!)
Truvia to taste

Directions:

1. Preheat oven to 350.
2. Cut apples in half and scoop out seeds. Leave a small "hole" to put your filling in.
3. Mix together the syrup and the oats.
4. Place the oat mixture in the "hole" of each apple. Sprinkle with cinnamon.
5. Bake for about 25-30 minutes.
6. To prepare the frosting: stir together all frosting ingredients! Top your apples!

Oreo-Fudge Brownie Sundae Protein Pancakes

            I posted a picture of these pancakes on Instagram immediately after I DEVOURED them and wrote a blurb underneath to which my mom mom responded, "You are such a nerd." Fit freak, nutrition geek and blurb nerd. Yes, that sounds like me. Anyway, because of my mom's humorous response, and the fact that my blurb explains how I came up with the name of these pancakes, I am rewriting what I wrote on my Instagram post minus the cute Emoji faces :) :

             "I just died and went to pancake heaven!! These were freaking FABULOUS . . . the plan was to test my final recipe for my Oreo Protein Pancakes I posted a while back and these went ABOVE AND BEYOND my expectations!! The only problem is, I'm torn between calling them Fudge Brownie, Oreo, or Brownie Sundae Protein Pancakes!? Even though they look all cute and Oreo-like, they were fudge-y and delicious and reminded me of a brownie! What do you think? Can't post the recipe without a name!"
- @adena86

    I found it interesting that almost all the responses I got combined all of the names together. I went with my sister's suggestion. So, now that I have a name for the pancakes, I can post the recipe :). MUST TRY!

Oreo-Fudge Brownie Sundae Protein Pancakes

Ingredients:

3 tablespoons chocolate protein powder
1/2 tablespoon unsweetened cocoa
1 teaspoon psyllium
1/2 tablespoon sugar-free chocolate pudding mix
1 1/2 packets Truvia (or to taste)
2 tablespoons oatmeal
1/2 teaspoon baking powder
2 tablespoons Greek yogurt
1 tablespoon almond milk
3 tablespoons egg beaters

Filling:

Greek yogurt + Truvia/stevia to taste

Directions:

1. Blend ingredients (I used my Ninja).
2. Cook pancakes over medium-high heat on a pan coated with cooking spray. Cook until you start to see bubbles (about 2-3 minutes) then flip. Cook for about 1 minute on the other side.
3. Layer each pancake with yogurt filling.
4. DEVOUR

Acorn Squash Cinnamon Swirl Cake for One

Officially one of my new snack obsessions inspired by @amandamclark. Had some pre-cooked small roasted acorn squash halves in the fridge. Makes a perfectly delicious, moist, clean cake for one! To DIE for. It saddens me that most people don't know how fun and delicious healthy eating is . . . ;)

Acorn Squash Cinnamon Swirl Cake for One

Ingredients:

Half of a small acorn squash, cooked
1/2 tablespoon coconut flour
1 tablespoon Cellucor Cinnamon Swirl protein powder (or any flavored protein is fine)
1 packet Truvia
1/4 teaspoon baking powder
2 tablespoons egg beaters
Cinnamon to taste

Directions:

1. Blend together all ingredients (I used my Ninja).
2. Place in a small bowl sprayed with cooking spray.
3. Microwave at 30 second intervals for about 1 1/2-2 minutes. It all really depends on your microwave. Just watch it and don't overcook.

I topped mine with PB2 sauce. So moist and light and cake-y!!!

Nutrition Info (without PB2 sauce): 121 calories, 1 g fat, 20 g CHO, 7 g Fiber, 11.5 g Protein

*Nutrition info varies with different brands of products

Banana Split Sweet Omelet

This absolutely delicious breakfast was inspired by an IG post by @pbeechie. I made it three days in a row because I seriously could not get enough- its basically dessert for breakfast! Nothing short of being totally healthy and clean!

Banana Split Sweet Omelet

Ingredients:

2/3 cup egg whites
1/4 cup cottage cheese
1/2 scoop chocolate protein powder (or any flavor you like)
3 medium strawberries
1 tablespoon PB2 (add water until it reaches "sauce-like" consistency; can also use regular peanut butter)
Drizzle of Walden Farms Chocolate Syrup (optional)
Slices of Banana
Stevia and Cinnamon to taste

Directions:

1. Whisk the egg whites together with cinnamon and stevia. Add mixture to a nonstick pan over medium-high heat. Once the eggs are set, flip over to cook the other side (or just cover until the top side is cooked). 
2. While egg whites are cooking, nuke the strawberries in the microwave for about 30 seconds until they are warm and soft. Mix together the strawberries, cottage cheese, and protein powder.
3. Add cottage cheese mixture to the center of the egg omelete. and flip one side over (just like you would a regular omelet).
4. Transfer omelet to a plate. Top with chocolate sauce, PB2 sauce, and slices of bananas.
5. Devour your healthy banana split!!

Macros with my fillings/toppings: 244 calories, 2.2 g Fat, 15 g CHO, 38.2 g Protein!!!

*Note: Macros will vary depending on the brands you use. My protein powder is 100 calories per scoop. I used about 1/3 of a banana, and my cottage cheese is Breakstone's Reduced Sodium.

The Official Creation of "Cleggs"!!

Introducing . . . CLEGGS!!! Yes, the beloved classic Zeggs recipe by @amandamclark works AMAZINGLY with cauliflower!! The abundance of riced cauliflower in my fridge has forced me to get creative (Note to self: only rice half a head of cauliflower at once and roast the other half . . . one head yields a TON of rice). Anyway, these are a MUST try. It's just like eating oatmeal- and the flavor varieties are endless! And just like in my pizza crust and buns, you DO NOT taste the cauliflower. Save this recipe somewhere because you'll want to make it again and again :) !

Cleggs
(Inspired by @amandamclark original Zeggs recipe)

Ingredients:

1/2 cup water
1/2 cup egg whites
2/3 cup riced cauliflower
Stevia to Taste

Directions:

1. Bring water to a boil. Add in egg whites, stirring constantly (you don't want to poach the eggs!)
2. Once the eggs appear opaque, add in the riced cauliflower, stirring.
3. Add stevia and flavorings.
4. Cook until it reaches your desired consistency.

I added 1 tablespoon unsweetened cocoa powder, 1 tablespoon chocolate protein powder, 1 tablespoon PB2. Topped it all with fresh strawberries, Walden Farms Chocolate Syrup (no calorie, sugar-free), and 1 teaspoon organic peanut butter. HOLY YUM!

Macros for Cleggs Base (without toppings):  85 Calories, 0 g Fat, 2.4 g CHO, 14 g Protein

Carrot Cake Protein Pancakes

I had no intentions on making these this morning, but I had some shredded carrots to use up . . . and this delicious stack of amazing-ness was born! I'm cutting right to the recipe because I have tons of work to do before work tonight . . .Why the banana slices? Just because :)

Carrot Cake Protein Pancakes

Ingredients:

3/4 scoop vanilla whey protein
1/2 tablespoon coconut flour
1 teaspoon sugar-free vanilla pudding mix
1 packet Truvia
1/2 teaspoon baking soda
1 tablespoon pecans (or walnuts, but I only had pecans)
3 tablespoons shredded carrots
2 tablespoons Greek yogurt
1 tablespoon unsweetened almond milk
2 tablespoons liquid egg whites
Lots of cinnamon! (or to taste)

Directions:

1. Blend all ingredients together (might be better to mix wet and dry ingredients separately, then gradually add the wet to the dry, but I was really hungry this morning ;) ). I used my Ninja.
2. Cook your pancakes! Make sure your skillet is HOT!

Nutrition Info: 184 calories, 6.7 g Fat, 11 g CHO, 21.4 g Protein

*Nutrition Info may vary depending on the type of protein powder, Greek yogurt, and almond milk you use. I used Fage 0% Greek yogurt.

Coconut-Berry Overnight TVP "Oats"

So, this might be one of my top 10 most favorite creations EVER. I came up with it because there were so many Instagram posts of overnight oatmeal that basically made me want to eat my phone... I wanted to come up with something that I hadn't seen anyone else do- just because I just like being different ;). So, threw this together and I've been obsessed ever since. MUST TRY. Please excuse the picture- its not the greatest. I always eat it way to quickly before I realize I should take a picture! This recipe is very versatile. I've even eaten it only after an hour of letting it sit in the fridge. It's a little crunchier and reminds me of a cereal that I would eat as a kid. Fruity Pebbles anyone? Just SO good.

 

Coconut-Berry Overnight TVP "Oats"

Ingredients:

1/4 cup TVP

1/4 cup riced cauliflower (instructions on how to do this on a previous post)

1 T reduced-fat, unsweetened coconut flakes (I use "Let's Do Organic" from Whole Foods)

1/2 tablespoon ground flaxseed

1 packet Truvia

3/4 cup Almond Milk (OR 1/4 cup plain Greek yogurt + 1/2 cup water)

Cinnamon

Berries/Sliced Banana/Strawberry (whatever!)

Directions:

1. Mix all ingredients together and let it sit in the fridge overnight. I like to eat mine cold. I've been topping it with 1/2 tablespoon organic peanut butter and Walden's Sugar-free Chocolate Syrup :)

Side Note: Included this today in my new "Operation Lean Bulk" plan. Working on increasing the amount of healthy fats and complex carbohydrates in my diet in order to make some gains at the gym!

Top left are my Oreo Protein Pancakes- perfecting the recipe but I think I'll have it ready for posting by tomorrow! Top right is my Pecan-Crusted Flounder over Sweet Potato "Risotto" (made with cauliflower rice) with mushrooms and peppers. Bottom right is a salad I threw together with roasted brussel sprouts and bell peppers, a vegetarian sausage link, tomatoes, cucumbers, edamame, fat-free feta, avocado, and sweet potato "croutons". The croutons were born from a sweet potato waffle accident. The waffles came out too soft so I threw it under the broiler to crisp them up. Cut them into smaller square pieces and BOOM- sweet potato croutons!

Don't forget to follow me on IG @adena86 for more recipe ideas!