Healthy Turkey Spinach Lasagna

Went back to my Italian roots for my mom's birthday dinner. A healthy twist on the traditional, but she gave it a thumb's up and asked for the recipe - success!

A couple of the swaps: I used ground turkey instead of ground beef, low-fat cottage cheese instead of ricotta (cottage cheese has less fat and calories and more protein), and whole wheat lasagna instead of regular lasagna.

Healthy Turkey Spinach Lasagna

Ingredients:

1 tablespoon olive oil
1 medium onion, chopped
4 cloves garlic, chopped
1 lb ground turkey (I used 93% for more flavor)
1 can (28 oz) crushed tomatoes
1 can tomato paste
2 (10 oz) bags fresh spinach
1 egg white
1 container (4 cups) 2% cottage cheese
1 cup part-skim mozzarella cheese, shredded
12 cooked lasagna noodles
oregano
fresh basil
salt

Directions:

1. Preheat oven to 350 F. Heat the oil in a large pot over low heat. Add the onion and garlic and cook until soft (about 5 minutes). Add the turkey and cook until browned. Add the tomato sauce, tomato paste, oregano, and salt. Simmer 20 minutes. Add fresh basil at the end.

2. Meanwhile, rinse the spinach (do not dry) and transfer to a large non-stick pan. Cover and steam until wilted (about 3-4 minutes).

4. Mix together the cottage cheese and egg white.

5. Once the sauce is done, spread a thin layer of sauce on the bottom of a lasagna tray. Lay down 3 noodles. Add 1/3 of the sauce, 1/3 of the cottage cheese, 1/3 of the spinach, and 1/4 cup mozzarella cheese. Continue two more times, then top with the remaining lasagna noodles and 1/4 cup of mozzarella. Bake for 30 minutes.

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.

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!

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!

Coconut Cream Protein Pancakes

Fluffy, filling, and the perfect amount of coconut flavor. I've been wanting to test out the coconut emulsion I picked up at T.J. Maxx. I like the flavor better than coconut extract. It tastes more....natural? It doesn't have a strong aftertaste. But extract works perfectly fine for this recipe too!

Ingredients: 

2 tablespoons oatmeal 

2 tablespoons coconut flour

2 tablespoons vanilla whey protein 

1/4 teaspoon baking powder 

1 stevia packet

1 tablespoon reduced-fat coconut flakes 

(or regular)

1/3 cup riced cauliflower (pulse in a good processor until finely chopped) 

2 tablespoons plain Greek yogurt

2 tablespoons low-fat cottage cheese 

1/2 teaspoon coconut emulsion (or extract) 

Directions:

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

2. Microwave cauliflower rice for 40 seconds. 

3. Add all ingredients into a food processor. Blend until smooth.

4. Cook your pancakes! Be patient, flip when the edges have set and little bubbles start to form. 

I layered my stack with Greek yogurt mixed with stevia. You can also add more coconut flakes. 

Cake Batter Protein Pancakes

How can you not love Cellucor's newest protein flavor?! Cor-fetti cake batter- the flavor is spot on. This pancake recipe is really easy with basic ingredients. You can substitute with any protein powder flavor you like and they'll still come out delicious!

Cake Batter Protein Pancakes

Ingredients: 

3/4 scoop Cellucor Cake Batter whey (or any flavor)

1/4 cup oatmeal

1/4 cup cottage cheese (I use Daisy 2%)

1/2 medium banana (50 grams)

3 tablespoons egg whites

1/4 teaspoon baking powder

Directions:

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

2. Blend all ingredients together in a blender or food processor.

3. Drop batter by the spoonful into the pan. Cook until edges set and bubbles start to form, then flip. Cook another 2-3 minutes. 

I topped mine with Justin's Maple Almond butter, but it's also good with Greek yogurt sweetened with stevia. Or both :)

Red Velvet Protein Pancakes

I was in Whole Foods the other day when I noticed Melissa's Beets on sale. I picked up the package with one goal in mind: Red Velvet Protein Pancakes. Yes, these are pancakes made with beets (NO they do not taste like beets!). They are delicious AND healthy. How does it get better than that? Make these!

Red Velvet Protein Pancakes

Ingredients:

For the Pancakes:

1/4 cup oatmeal
1 tablespoon coconut flour
2 tablespoons chocolate whey protein (I used Cellucor)
1/2 tablepsoon psyllium
1/2 t baking powder
2 tablespoons cottage cheese
3 tablespoons egg whites
3 tablespoons unsweetened almond milk (or any milk)
1 1/2 medium cooked beets, chopped (about 1/4 cup)
5-10 chocolate stevia drops (or unflavored)

For the Sauce:
1 tablespoon chocolate whey protein
1 tablespoon unsweetened almond milk (or any milk)

 Directions:

1. Blend oatmeal into oat flour (I used my Ninja food processor)
2. Add remaining ingredients. Blend until all ingredients mix thoroughly.
3. Heat a non-stick skillet over medium-high heat.  Coat with cooking spray. Once hot, add your pancake batter by the spoonful.
4. Cook until edges set, then flip. Cook another 1-2 minutes on the other side.
5. Mix sauce ingredients. Pour over your pancakes.

Nutrition Info (Pancakes only): 242 Calories, 4 g Fat, 31 g CHO (11.6 g Fiber), 20.4 g Protein

Nutrition Info (With Chocolate Sauce): 266 Calories, 4 g Fat, 32 g CHO (11.6 g Fiber), 25.4 g Protein 

*Note: Nutrition Info will vary depending on the brand of products you use. The links in the ingredient list will bring you to iherb.com which is where I bought my ingredients. If you use the link, or code ZSG766, you can get up to $10 off your first purchase!

Lemon Cake PrOATein Bars

These came out SUPER moist and cake-like. Fresh lemon zest and lemon juice make these bars burst with clean, delicious, lemon flavor. Perfect to take on-the-go or to add to your protein fro-yo :)

Lemon Cake PrOATein Bars

Ingredients:

1 scoop vanilla whey protein powder
1 tablespoon coconut flour
1/4 cup oatmeal
3 tablespoons powdered stevia (or to taste)
1 tablespoon sugar-free lemon pudding mix
Zest of one medium lemon
1 tablespoon fresh lemon juice
1/2 cup egg whites
1/4 cup Greek yogurt
1/4 cup cottage cheese

Directions:

1. Preheat oven to 350.
2. Blend all ingredients together in a blender.
3. Pour batter into a loaf pan coated with cooking spray.
4. Bake for about 20 minutes, or until knife comes out clean.
5. Let cool, then cut into four pieces.

If you'd like to add "frosting", just mix together 1 tablespoon greek yogurt with 1 tablespoon vanilla whey. If you want to get real fancy, throw some more zest on top.

Macros: 1 g Fat, 6.8 g CHO, 11.3 g Protein

*Macros will vary depending on the the protein powder you choose. I used MRM Vanilla for this recipe. 

Protein Fro-Yo: The Answer to Your Ice Cream Problems

When I was younger, my favorite dessert was  ice cream. Mint chocolate chip ice cream. One of the best memories I have as a little girl is when my dad was home for what we called "family movie night" and he made his famous "specials". Right before the movie would start my dad would bellow out, "OK girls, whose ready for specials!" (yea, corny post so far . . . just keep reading). He would literally throw anything on top of that ice cream (maybe why I'm such an adventurous eater?). Pretzels, sprinkles, peanut butter, whipped cream, candies, chocolate syrup, tons of cherries (which I always saved for last) . . . the list goes on. As I got older, family movie night disappeared, as did "specials". But so did my eating habits. As I learned more about food and nutrition, I found it exciting to make healthy versions of all of my favorite foods. I had been freezing yogurt in place of ice cream and making fun desserts, but this is by far the most delicious, creamiest, and flavorful combinations yet. I have my protein fro-yo every single day. That's how insanely good it is.

It took several months of seeing @spicyysweet post her protein fro-yo before I finally tried it. Life changing. So the ratio of cottage cheese to yogurt is all her. The entire recipe so versatile, but this is my favorite way to make it. Use different flavored protein powders, fruits, nut butters and flavored stevia to mix it up. Throw in whatever toppings you fancy (coconut, carob chips, nuts, etc.).  I love to crumble half of one of my protein bars or muffins on top right before I eat it. SO GOOD.

Warning: You may become addicted : )

 Protein Fro-Yo

Ingredients:

1/3 cup cottage cheese (I use Daisy 2%, use whatever you like)
1/3 cup plain Greek Yogurt (I use Total Fage 0%)
2 tablespoons casein or whey protein powder (casein makes it extra creamy)
1 tablespoon almond or peanut butter (optional but recommended!)
1/4 berries of choice
Stevia to taste

Directions:

1. Nuke your berries in the microwave for about 25 seconds, or until warm and gooey.
2. Add all ingredients together (including the berries), and mix well.
3. Place in the freezer for about 1 1/2 hours. Top with half of one of my protein bars or muffins for some extra goodness.

*If its too frozen, nuke in the microwave in intervals until it unfreezes a little. YUM!

Pumpkin Cheesecake Egg White Scramble

It's becoming my way of life: eating out of Tupperware. Always on the go, always prepared. I personally feel my best when I eat every two to three hours. Today I made something really delicious for meal #2: Pumpkin Cheesecake Egg White Scramble!! Great combination of protein and complex carbohydrates to keep me fueled, focused, and satisfied. So simple to make and really delicious!! Had mine with steamed green beans- gotta get those veggies in ;)

Pumpkin Cheesecake Egg White Scramble

Ingredients:

4 egg whites
1/4 cup cottage cheese
1/4 cup canned pumpkin
Cinnamon and Truvia to taste

Directions:

1. Whisk together all ingredients
2. Cook on a nonstick pan. I like mine cooked until slightly golden, but that's just me. Just make sure the egg whites are cooked!

Nutrition Facts: 1 g Fat, 8 g CHO, 3 g Fiber, 24 g Protein

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.

Pumpkin Pie Cottage Cheese

I don't think I'll ever get sick of eating this. Perfectly delicious protein-packed snack!
The PB2 is optional....but since when does peanut butter not make EVERYTHING better? :)

Pumpkin Pie Cottage Cheese

Ingredients:

2/3 cup cottage cheese
2 tablespoons canned pumpkin
1 tablespoon PB2
Truvia and cinnamon to taste

Directions:

1. Self explanatory.... Mix and devour!!

I topped mine with some pistachios for crunch and a few banana slices. Half-way through eating I decided to put it in the freezer for a few minutes while I finished meal prepping. Creamy pumpkin pie deliciousness!

Cottage Cheese: The Healthy and Versatile Snack

I LOVE cottage cheese. It is incorporated as one of my "mini-feasts" every single day. My favorite brand is Breakstone's 30% Less Sodium 2% Cottage Cheese.

There's really no reason to buy fat-free cottage cheese. A little fat not only makes it taste better, but it's more filling as well. PLUS there's only a minimal calorie difference anyway!

Per 1/2 cup:

Breakstone's Fat-Free: 80 calories, 12 grams of protein
Breakstone's 30%  Reduced Sodium 2%: 90 calories, 11 grams protein
Breakstone's 2%: 100 calories, 11 grams protein


Cottage cheese is an excellent source of:
 
Phosphorus: Plays an important role in the formation of strong bones and teeth, needed for growth, maintenance, and repair of cells, reduces muscle pain after a work-out, and helps filter out waste from the kidneys
Calcium: Required for vascular contraction and dilation, muscle function, nerve transmission, and supports the structure of bones and teeth
Selenium: A mineral with antioxidant properties; prevents free radicals from damaging cells
Riboflavin: Helps the body convert food into fuel, which is "burned" to produce energy

The main source of protein in cottage cheese is casein. Casein is a protein found in milk. It is digested slowly in the body, which is helpful for preventing muscle catabolism (or breakdown). This makes cottage an especially great bedtime snack since you won't be eating for several hours.

My two favorite ways to eat cottage cheese:

1. Cottage Cheese + Chocolate Cake Batter Casein Protein Powder + Truvia + Strawberries
2. Cottage Cheese + 1 Tablespoon Pistachio Nuts + Truvia + Cinnamon + Blueberries

Get creative with different flavored protein powders, nuts, fruit, etc. Cottage cheese is a nutritious, easy, and satisfying "mini-feast" with endless possibilities!