Flaxseed Chicken Burgers

No breadcrumbs here- just veggies, spices, and flaxseed! Simple to prepare and they don't dry out.

Flaxseed Chicken Burgers

Ingredients:

1 lb ground chicken breast

1/2 onion, chopped

1 garlic clove 

2 sticks of celery, chopped

2 tablespoons flaxseed

1 tablespoon salt-free garlic pepper seasoning

1 egg white

Directions:

1. Place the celery, onion, and garlic in a food procesor to finely chop. 

2. Place chicken, chopped veggies,  seasoning, and flaxseed in a large bowl. Mix well.

3. Divide into 4-5 burgers depending on how big you want them. Cook on a grill pan or George Foreman until done and no longer pink. My George Foreman took about 5 minutes. Enjoy!

Cinnamon Graham Cracker Protein Pancakes

Pretty sure the picture says it all. FLUFF. My usual ingredients with Cinnamon Graham Cracker whey protein by Optimum Nutrition. Delicious, but if you don't have that flavor, use whatever whey protein powder you like! I always buy my protein powders from bodybuilding.com. If you buy them anywhere else, your paying WAY too much! 

                   

Cinnamon Graham Cracker Protein Pancakes

Ingredients:

1/3 cup riced cauliflower 

1 level scoop Cinnamon Graham Cracker whey protein (I used Optimum Nutrition. If you don't have this, use another flavor!)

1/4 cup oatmeal

2 tablespoons coconut flour

1 teaspoon psyllium husk

1/2 teaspoon baking powder

1/2 medium banana (50 grams)

3 tablespoons egg whites 

1 tablespoon almond milk

1/2 teaspoon butter extract (optional if you don't have any) 

1 packet stevia

5 drops liquid stevia

Directions:

1. Heat a nonstick pan over medium heat. Coat with cooking spray. 

2. Cook the cauliflower in the microwave for 40 seconds (I "rice" mine by putting it into a food processor until finely chopped).

2. Add all ingredients (oatmeal through the stevia) on a food processor. Add cauliflower last (so it has a chance to cool down a little).

3. Blend until smooth, do not over mix. 

4. Cook your pancakes! 

Coconut Chai Overnight Oats

The spice combination I used for this recipe can be used to make almost anything chai! Cardamom is native to India and has a unique, spicy, herbal flavor. You can find it in the spice aisle at your grocery store. If you love chai, you'll love waking up to these oats!

Coconut Chai Overnight Oats 

Ingredients:

1/3 cup oatmeal

2/3 cup almond milk or water

1 packet stevia

1/2 teaspoon coconut emulsion (or extract, but use less of the extract. I bought mine from T.J. Maxx!)

1/4 teaspoon cinnamon

Less than 1/8 teaspoon each of nutmeg, allspice, and cardamom

1 tablespoon coconut flakes 

1/4 cup egg whites 

1/4 cup Greek yogurt

2 tablespoons vanilla whey 

Directions:

1. In a microwave safe bowl, mix together the oatmeal, almond milk, coconut emulsion, stevia, and spices. Microwave for one minute. Stir. Repeat at 20-30 second intervals until most of the liquid is absorbed.

2. Gradually pour the egg whites into the bowl, stirring well. Microwave another 20-30 seconds. Stir in the coconut flakes. Place in the fridge and leave overnight. 

3. In the morning, stir together the Greek yogurt and the protein powder (you can also prepare this the night before). Top your oats. Add fruit, coconut flakes, nut butter... whatever you like!

Five Spice Maple Glazed Chicken Wrap with Sweet Potato and Maple Cream

After years of passing a local farm, I only recently learned that they raise and sell organic chicken. They've been selling their products to some of the best local restaurants and restaurants in the Hamptons. It's so nice to meet the people behind the product and learn how passionate they are about what they do. I rarely eat chicken, but when I do, this is where I'm going. I've never tasted chicken as delicious as this before. 

Now, this wrap. 

Epic. That is all. You MUST try it. Of course, this chicken would be the perfect addition to any meal, not just the wrap. So here's two recipes in one. Enjoy!

Five Spiced Maple Glazed Chicken Wrap with Sweet Potato and Maple Cream

For the Chicken:

2 (5 oz) chicken breast cutlets 

2 teaspoons Five Spice Powder

2 tablespoons sugar-free maple syrup

2 tablespoons water

For the Maple Cream:

3 tablespoons Greek yogurt 

1/2 tablespoon sugar free syrup 

For the Wrap:

1 whole wheat wrap of choice (I used Joseph's brand)

1 Five Spice Maple Glazed Chicken breast, sliced

Fresh cilantro

1/2 medium baked sweet potato, sliced 1/2" thick

1. Wash chicken and pat dry. If the cutlets are thick, slice in half lengthwise or pound thin (about 1/2 inch). 

2. Rub the five spice powder on both sides of the chicken.

3. Combine the sugar free syrup and the water in a small bowl. Set aside. 

3. Heat a skillet over medium heat. Coat with cooking spray. Add the chicken and cook 3-4 minutes. Flip chicken and cook on the other side about 3 more minutes or until almost cooked through. Lower heat and add syrup mixture. Allow to simmer and reduce, about 5 minutes.

4. Remove from pan. Slice and set aside (save one piece for another meal).

5. Mix together the ingredients for the maple cream. 

6. Assemble your wrap using one chicken breast, half of the sweet potato slices, and as much cilantro as you like. Top with maple cream and roll up. Party in your mouth.

White Chocolate Blueberry Overnight Oats

Lots of overnight oats lately. They are just so easy and delicious! You can get really creative with them. Experiment with different flavors by using extracts, fruits, flavored protein powders, nuts, etc. I had sugar-free white chocolate pudding mix on hand so I mixed it in for some white chocolate infusion. Note: Microwave times will vary. Keep an eye on it while its cooking so it doesn't overflow. Alternatively, you can cook them on the stove. Either way, make sure you stir the egg whites in really well when you add them at the end. No one likes clumpy oatmeal!

White Chocolate Blueberry Overnight Oats

 Ingredients:

1/3 cup blueberries
1/4 cup oatmeal
1/2 cup water or almond milk (or any milk)
1 packet stevia
1 tablespoon sugar-free White Chocolate pudding mix (Jell-O)
1/4 cup egg whites
1/2 tablespoon chia seeds (can omit, but really helps to thicken the oats)

Directions:

1. Place the blueberries in a bowl. Microwave 20-30 seconds, or until soft. Set aside.
2. In a separate bowl, mix together the oatmeal, water (or milk), stevia, and pudding mix. Microwave for 40 seconds. Stir. Microwave in 20 second intervals (stirring in between) until most of the liquid is absorbed.
3. Stir in the egg whites. Microwave another 20-30 seconds. Stir in chia seeds. Let sit in the fridge overnight and eat cold in the morning! I topped mine with vanilla cream (1/4 cup greek yogurt mixed with 1/2 scoop vanilla whey protein and stevia)

I also topped mine with P28 White Chocolate Peanut Butter. It's high in protein, low in sugar, and tastes like heaven. I order mine from Vitacost. Use the link for money off your first order!

Apple Pie Overnight Oats

Fall spiced apples layered with protein packed egg white oats, and a vanilla cream topping. This will make your taste buds VERY happy. Usually, I make overnight oats without cooking the oats. But cooking them with egg whites makes them a fluffy and thick texture that is really amazing. You can cook them on the stove or in the microwave. I used a microwave because I got home from work late and reallyyy didn't feel like cleaning dishes. You can do it either way, but make sure you watch them in the microwave. If you cook them too long they will bubble up and overflow. Every microwave is different, so my timing may be different than yours. For either method, make sure you really stir the egg whites in. No one likes clumpy eggs in their oatmeal! If you don't have all the spices listed below, just use more cinnamon!

Warning: This will make your house smell really good!

Apple Pie Overnight Oats

For the Oatmeal:

1/2 apple, diced
1 tablespoon sugar free maple syrup
Dash of nutmeg
Dash of allspice
Few dashes of cinnamon
1/3 cup oatmeal
2/3 cup water or almond milk (or any milk)
1 packet stevia
1/4 cup egg whites

For the vanilla cream:

1/4 cup plain greek yogurt
1/2 scoop vanilla whey protein
Stevia to taste

Directions:

1. Place apples in a bowl. Add sugar-free syrup and spices. Stir to combine. Microwave for 1 minute or until soft. Place aside.
2. In a different bowl, stir together oatmeal with the water (or milk) and stevia. Microwave 40 seconds. Stir. Microwave in 20 second intervals until the oats are cooked and most of the liquid has been absorbed (I usually do 40 seconds, 20 seconds, 20 second, stirring in between). Stir in egg whites. Microwave an additional 20-30 seconds.
3. Pour the egg white oats over the apple mixture. Place in the fridge overnight. In the morning, combine the vanilla cream ingredients and top the oats. Enjoy!

Add any additional toppings you like (fruit, nuts, nut butter). I added Nuttzo Seven Nut and Seed Butter :)

Broccoli Pesto

Sometimes I'm really sneaky with my veggies :) I always seem to find a way to add vegetables to all my recipes. This pesto is perfect on top of pasta, zucchini noodles, spaghetti squash, or as a spread for sandwiches and wraps. Also a tasty topping for fish or chicken. I topped my spiralized sweet potato "noodles" with the pesto for dinner tonight- such a great flavor combination! This recipe has less oil traditional pesto, and the broccoli gives it more nurtrients and fiber. Got to get those greens in!

Broccoli Pesto

Ingredients:

1 package steam-in-bag broccoli

1/2 cup tightly packed fresh parsley 

2 tablespoons pepitas (or other nut/seed)

2 cloves garlic, chopped

3 tablespoons vegetable or chicken broth

1/2 teaspoon olive oil 

1/4 teaspoon salt

Directions:

1. Cook broccoli in microwave according to package directions. 

2. Heat a nonstick pan over medium heat and add the pepitas to "toast" them lightly (only 2-3 minutes until lightly brown). You can skip this step, but it gives the pesto a great flavor.

3. Combine all ingredients in a food processor or blender. Store in the fridge or serve right away! 

Creamy Avocado Asian Slaw

The perfect side for an Asian inspired meal. Avocado replaces the mayonnaise to make this slaw salad delicious, nutritious, and satisfying. So simple to make. I used a package of broccoli slaw to save time, but you can slice your own cabbage to use in this recipe as well. Went perfect with my miso glazed cod!

Creamy Avocado Asian Slaw

Ingredients: 

1 ripe avocado

1 package broccoli slaw

1/2 cup cilantro, chopped

1 tablespoon Bragg's liquid Aminos (or soy sauce) 

2 tablespoons rice vinegar

2 tablespoons lime juice

1/2 teaspoon chili flakes (optional)

1/4 teaspoon ground ginger

2 packets stevia

Directions:

1. In a blender or food processor, blend the avocado until smooth (or you can mash really well with the back of a fork).

2. Add the avocado and remaining ingredients to a large mixing bowl. Mix well. 

3. You can eat it right away, but it's even better after it's chilled in the refrigerator for at least an hour. Enjoy!

Cookie Dough Overnight Oats

Mornings are more exciting when you have overnight oats waiting in the fridge. This cookie dough version had me flying out of bed when my alarm went off. Overnight oats are like a magical, delicious, surprise the next day.  The oatmeal mixture thickens and becomes more flavorful overnight. It's worth taking the time to prepare! Here's a cookie dough version- made with chickpeas! You probably never would've guessed, but chickpeas have a great cookie dough-like texture. Healthy cookie dough first thing in the morning? I think that's the start of a great day.

   

    

Cookie Dough Overnight Oats

Ingredients:

1/2 cup chickpeas, rinsed and drained (also known as garbanzo beans)
1 scoop Cellucor Cor-fetti Cake Batter Protein (or any vanilla whey protein)
1 stevia packet
1/4 cup plus 2 tablespoons almond milk
1/3 cup oatmeal
1/2 tablespoon chia seeds

Directions:
1. In a food processor or blender, blend together the chickpeas, protein powder, stevia, and 1/4 cup almond milk. Blend until smooth!
2. Combine the oats and chia seeds in a small bowl or Tupperware. Add the chickpea mixture and the remaining 2 tablespoons of almond milk. Stir until combined.
3. Allow mixture to sit overnight. Top with your favorite toppings in the morning!

Butternut Squash Protein Pancakes

I love squash EVERYTHING. I always have cooked squash prepared and waiting in my fridge. Squash is  perfect for pancakes because it makes them really thick and moist. This morning's stack was nothing less than incredible. These are an absolute must-try!

Butternut Squash Protein Pancakes

Ingredients:

1/4 cup + 2 tablespoons (30 grams) oatmeal 

1 tablespoon coconut flour

1 scoop protein powder 

1 teaspoon psyllium husk (can omit, but adds fiber and texture)

1/2 teaspoon baking powder

Stevia and cinnamon to taste

2/3 cup (85 grams) cooked butternut squash

3 tablespoons egg whites

3 tablespoons almond milk 

Fruit (optional)

Directions: 

1. Heat a large nonstick skillet over medium heat. Coat with cooking spray.

2. Using a blender or food processor, blend the oatmeal into flour. Add the rest of the ingredients to the blender/food processor and blend until smooth. 

3. Add batter to the pan by the spoonful. If using fruit, place it in the center of the pancake batter at this time (if using bananas, slice them). 

4. Once the edges of the pancake set, flip. Cook on the other side about 3-4 minutes. 

5. Eat!!! I topped mine with sugar free syrup and peanut butter :)

Chocolate Pumpkin Protein Muffins

After receiving my order of CocoCardio in the mail from iherb.com, I wanted to test it out in a recipe. CocoCardio is a powder made from organic cocoa, beet juice powders, and hibiscus extract. It turns a pretty reddish color when its mixed with liquid ingredients. The ingredients in this powder contain many antioxidants and phytonutrients (phytonutrients are organic components of plants that are thought to promote health. "Phyto" originated from a Greek word meaning plant). So not only are these muffins delicious, but they are super healthy! If you don't have CocoCardio, you can use cocoa powder. I ordered mine from iherb.com. You can use my discount code ZSG766 for money off your first order :)

Chocolate Pumpkin Muffins

Ingredients:

1 cup oatmeal, ground into flour
1/2 cup chocolate whey protein (I used Cellucor)
1 scoop (7.5 grams) CocoCardio (or about 1 tablespoon cocoa powder)
1 teaspoon baking powder
3 packets stevia
1 cup pumpkin
4 egg whites
1/4 cup almond milk (or any)

Directions:

1. Preheat oven to 350 F. Spray a muffin tin with cooking spray.
2. Grind oatmeal into flour (I used my Ninja food processor). Add the protein powder, CocoCardio, stevia, and baking powder. Blend to combine. Place into a medium size bowl.
3. Blend together wet ingredients (pumpkin, egg whites, milk). Gradually add the wet ingredients to the dry ingredients until mixed well. Do not over mix!
4. Place batter evenly into the muffin tin. Bake about 20 minutes, or until knife comes out clean. Cool and eat!

Makes 6 muffins

The nutrition information may vary depending up on the brand of ingredients used:

Nutrition Information: 112 calories, 1.5 g Fat, 15 g CHO, (4 g Fiber), 11 g Protein