Creamy Cauliflower "Oatmeal"

This low-carb breakfast is as thick, creamy, and delicious as it looks- and its huggeeeee!! This will keep you full and satisfied throughout the morning. 

Ingredients:

1 1/2 cups (150 grams) cauliflower florets 

2 tablespoons quick oatmeal

1 cup unsweetened cashew or almond milk 

2 packets stevia 

1 teaspoon vanilla 

1/3 cup liquid egg whites 

1/2 scoop protein powder 

1 tablespoon sugar free pudding mix (optional, but makes everything thicker and more flavorful) 

Directions:

1. Rice the cauliflower in a food processor (basically blend until very finely chopped). Add the oatmeal to the cauliflower and blend it all together until they oats are basically a flour. Add this mixture to a pot with the milk, stevia, and vanilla. Cook for about 3 minutes. 

2. Slowly whisk or stir the egg whites into the pot-- stir constantly so the eggs don't set!! Once it starts to get fluffy (about 3-4 minutes) turn off the heat. 

3. Add the protein powder (I used @pescience ) and sugar free pudding mix (if using). Add your fav toppings!! 

Sauteed Swiss Chard, Mushrooms, and Tomatoes

Ok so, I've been eating a head of swiss chard everyday for the past three days. I keep telling myself I'll split it into two portions, but it keeps coming out so good....I can't stop eating it.

This is a great hearty side dish, or snack (if you do what I did) sprinkled with some grated parmesan cheese.

Sauteed Swiss Chard, Mushrooms, and Tomatoes

Ingredients:

1 teaspoon olive oil
1/2 cup thinly sliced onion 

1 (4-ounce) package mixed gourmet mushrooms (or whatever mushrooms you like)
1/2 pint cherry tomatoes, halved
1 head swiss chard, stems removed and roughly chopped

Directions:

1. Heat a large non-stick pan over medium heat. Spray with cooking spray and add 1 teaspoon olive oil.

2. Add the onion to the pan, cook until soft (about 4 minutes). Add the mushrooms and tomatoes. Cook until the tomatoes start to break down.Add salt and pepper to taste.

3. Add the swiss chard, cover and cook about 4 minutes or until the swiss chard is wilted. Toss well and serve!

Banana Raspberry Protein Bread

I had a container of raspberries and some ripe bananas laying around and wanted to save them before they went bad. So, I threw them into this bread and it came out really good!

You can definitely leave out the raspberries and make a regular banana bread instead. Truth be told, I'm not a huge fan of raspberries. Which is probably why they were about to go bad in the first place...

Raspberries are an GREAT source of fiber- about 8 grams per cup! That  is about one third of the recommended daily value for adults. Fiber is helpful for slowing down digestion, making you feel full, and getting rid of waste (aka go #2).

Either way, leave them in or out- up to you.

You can find the protein powder, stevia and flour from Vitacost. Here's a link for a discount off your first order: 

Banana Raspberry Protein Bread

Ingredients:

2 scoop vanilla whey protein (I use Cellucor)
1/2 cup coconut flour 
1 tablespoon granulated stevia (or other sweetener of choice)
1 teaspoon baking powder
2 large bananas (about 150 grams each)
3/4 cup egg whites
1/2 cup unsweetened cashew or almond milk
1/2 cup raspberries


Directions:

1.  Preheat oven to 350 F.
2. In a large blender or food processor, blend together all ingredients except the raspberries. Fold in raspberries after.
3. Add batter to a loaf pan coated with cooking spray. Bake for about 50-60 minutes or until knife comes out clean.
4. Allow to cool, then cut into 8 slices (or however many you like).

Nutrition Information for one slice: 1.5 g Fat, 14.5 g Carbohydrates, 4 g Fiber, 10.3 g Protein

Veggie Crunch Salad

This can really be done with any veggies, but I definitely recommend using red cabbage as the base. For the rest of the veggies- feel free to mix it up. This bowl is full of fiber, antioxidants, vitamins, and minerals, that are all needed for healthy bodies. Just serve with some protein and you have a great meal!

Veggie Crunch Salad 

Ingredients:

1handful chopped red cabbage

1/2 English cucumber, chopped

1 handful cherry tomatoes, chopped 

1/2 red bell pepper, chopped 

1/4 avocado, cut into chunks

Handful fresh parsley, roughly chopped

Juice of half a lemon

1 teaspoon olive oil 

Salt 

Pepper 

Directions: 

1. Dump all ingredients into a large bowl, mix, and serve!

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!

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

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!

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

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

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

 

Zucchini Carrot "Noodles" with Avocado Edamame Pesto

For the "Noodles":

1 medium zucchini
1medium carrot
Dash of salt

For the Pesto:

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

Directions:

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

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

Orange Glazed Scallops

Ingredients:

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


Directions:

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

Easy Miso Glazed Tofu

I love anything miso! You can find miso paste in the health food section of your grocery store, or at Whole Foods. It is VERY important to drain your tofu and get the moisture out in order to get the right texture for cooking. I've posted it in a previous post, but I'll post my tofu "how-to" again:

1. Cut your block of tofu  into 6"steaks", about 3/4-1" thick.
2. Place your "steaks " between paper towels, or a dish towel.Put something heavy on top (heavy pot), and let it sit at least 15-20 minutes.
3. Keep your tofu "steaks" or cut into cubes to use in your favorite recipes.

Easy Miso Glazed Tofu

Ingredients:

1 package of tofu (I use Nasoya Light Firm Tofu)
1/4 cup Bragg's Liquid Aminos (or Soy Sauce)
2 tablespoons water
2 tablespoons white miso paste
1 packet Truvia

Directions:

1. After getting the moisture out of your tofu (as described above), cut into 1-2" cubes. Heat a non-stick pan over medium high heat. Spray with cooking spray and add the tofu.
2. Cook the tofu until it gets nice and golden brown on all sides.
3. Meanwhile, whisk together the remaining ingredients for your sauce. Add the sauce to the pan and lower the heat. Cook about 1-2 minutes until the sauce reduces and it gets a little thick. Stir until all the tofu is coated.
4. Enjoy!

Vanilla Raspberry Protein Muffins

These are magical. For real. These came out dense and cake-like, and were the perfect topping for my protein fro-yo tonight :). Also great as a snack with some nut butter!

Crumbled on top of my protein fro-yo! Protein fro-yo recipe here

Vanilla Raspberry Protein Muffins

Ingredients:

2 scoops Vanilla Sunwarrior Protein Powder (can probably substitute vanilla whey, but you'll need to use less milk)
1/3 cup oatmeal
1/4 cup coconut flour
1/2 teaspoon baking powder
1/4 cup fat-free, plain Greek yogurt
1/4 cup egg whites
1 cup unsweetened vanilla almond milk
20-25 vanilla liquid stevia drops (or original)

1 teaspoon vanilla extract 
1/2 cup raspberries

Directions:

1. Preheat your oven to 350.
2. Grind oatmeal into oat flour (I use my Ninja Food Processor). Put aside in a small bowl. Add the protein powder, coconut flour, and baking powder to the bowl and stir until combined.
3. Blend together the Greek yogurt, egg whites, milk, stevia, and vanilla extract (I used my Ninja for this too).
4. Gradually pour the wet ingredients into the dry ingredients. Stir until combined.  Fold in the raspberries.
5. Spray a muffin tin with non-stick spray. Add batter (a little more than 1/4 cup for each muffin).
6. Bake for about 15 minutes, or until your knife comes out clean.

Makes 6 muffins

Macros per muffin: 1.9 g Fat, 9.7 CHO, 4.2 g Fiber, 9.4 g Protein

Since many people ask, I linked some of my ingredients to the website where I buy them (iherb.com). Use the link or use the discount code ZSG766 to get money off your first order!

Paleo Coconut Biscuits

After hearing how much @leahpetersfitness loved her loaf of Paleo Coconut Bread, I went to my local Gluten-free shop to pick up a loaf to try. The sales person told me he had just sold the last loaf, and that he would be getting a new delivery the next day. I had to go to Whole Foods anyway, so I figured I would buy it there. Unfortunately, my Whole Foods didn't carry it. So, I decided to make my own Paleo Coconut Bread. I wasn't sure how it would come out, so I didn't want to waste ingredients on an entire loaf of bread in case it didn't come out right. So, I made "biscuits" instead, and cooked them in a muffin tin. These little guys came out FANTASTIC. They are very similar to the macro breakdown of the Paleo Coconut Bread (1 g Fat, 6 g CHO (5 g Fiber), 5 g Protein). They are both gluten and dairy free. Oh, and about 10 times cheaper to make than buying them at the store : ) . Next time, I'm increasing the amount of ingredients and making a loaf of bread!

Paleo Coconut Biscuits

Ingredients:

1/4 cup coconut flour
2 tablespoon ground flaxseed
1/4 teaspoon baking powder
1/4 teaspoon guar gum
1/4 teaspoon sea salt
1/2 cup egg whites
1/2 cup water

Directions:

1. Preheat oven to 350. Spray a muffin tin with nonstick spray.
2. Mix together the coconut flour, flaxseed, baking powder, guar gum, and sea salt. You don't want any clumps of flour!
3. In a separate bowel, whisk the egg whites until frothy. Add the water, whisk again. Gradually add the wet ingredients to the dry ingredients. Stir until well combined.
4. Divide batter evenly in the muffin tin. Bake for about 13 minutes, or until knife comes out clean.

Makes 6 muffins (Make larger ones if you like, just note that the macros will change)

Macros: 1.4 g Fat, 4.6 g CHO (3.6 Fiber), 4.1 protein

Peanut Butter Marshmallow Protein Blondies

My original Peanut Butter Protein Blondies are fabulous. But, I created the recipe before I ever tried Cellucor protein powder. So, I made an updated version using Cellucor's Peanut Butter Marshmallow whey protein. Totally kicks the peanut butter flavor up a notch! Literally tastes like you are eating a soft bar of peanut butter. YUM. Crumbled one into my protein fro-yo today. Happy tummy : )

Peanut Butter Marshmallow Protein Blondies

Ingredients:

1 cup cannellini beans, rinsed and drained
1/4 cup peanut butter
1 scoop Cellucor Peanut Butter Marshmallow
1/4 cup stevia (or to taste)
1 teaspoon baking powder
1/2 cup almond milk (I used unsweetened vanilla)

Directions:

1. Preheat your oven to 350.
2. Place all ingredients in a blender and blend until smooth.
3. Eat some of the batter because it taste like cookie dough. Just kidding . . . kinda.
4. Spray a non-stick 8" square pan or bread loaf pan depending on what shape you'd like your bars to be. Pour batter into the pan.
5. Bake for about 20 minutes, or until your knife comes out clean.
6. Place on a cooling rack. Cut into 6-8 slices- or whatever serving size you prefer!

Orange Creamsicle Protein Muffins

This recipe has been one of my go-to's for the past few weeks. I love breaking them up and adding them to my protein fro-yo! They are also delicious toasted up with some peanut butter, or served with some egg whites for breakfast. I love to make a batch in the beginning of the week for a quick, grab-and-go snack. Plus, the macros are pretty awesome. I originally made these muffins for my brother. He had just bought MusclePharm Combat Powder in Orange Creamsicle and wanted me to come up with protein-packed treat. Little did I know I'd be making them again and again! I've switched up the flavor of the muffins by using different protein powders, but I still like using MusclePharm the best.

Orange Creamsicle Protein Muffin

Ingredients:

1 cup Wheat Bran (I use Bob's Red Mill)
1 1/2 scoops MusclePharm Orange Creamsicle
2 tablespoons ground flaxseed
1/2 cup plain greek yogurt
1/2 cup egg whites
1/4 cup unsweetened almond milk
1/2 teaspoon orange extract

Directions:

1. Preheat oven to 350. Spray a muffin tin with non-stick spray.
2. Blend all ingredients in a blender.
3. Divide batter evenly among the muffin tin (my muffin tin makes 6 muffins)
4. Bake for about 12-15 minutes, or until a knife comes out clean.
5. Remove from the muffin tin. Place on a cooling rack. Allow to cool.

I store these in my fridge for up to a week. You can also freeze them.

Nutrition Info (1 muffin): 85 Calories, 1.6 g Fat, 9.7 g CHO, 5 g Fiber, 12 g Protein

Shrimp, Artichoke, and Spinach "Risotto"

      This morning I realized that it's been a while since I explored my Italian roots in the kitchen. So today I made a really delicious risotto with riced cauliflower instead of rice. This dish helped me remember how much I love the combination of spinach, artichokes, and cheese (Spinach Artichoke dip, anyone?). This was really simple to make- and quicker than traditional risotto because of the substitution of cauliflower rice for risotto rice. Traditional risotto is made with short grain arborio rice. Normally you'd' have to stand around and stir the risotto slowly as it cooks- for about 30 minutes or so. This dish took MAYBE 10 minutes- plus it's lower in carbohydrates, calories, and fat.
        I want to mention here that the goal for my recipes are not to be the lowest in calorie/fat/carbohydrate. I believe in eating a balanced diet consisting of whole foods, complex, carbohydrates, healthy fats, and lean proteins. I named my blog "Pretty Little Feast" based on the fact that I eat several small meals throughout the day. If you usually only eat three meals a day, this would not be enough for a full meal. You'd either want to increase the portion size, eat it as a side dish, etc.
      

Shrimp, Artichoke, and Spinach "Risotto"

Ingredients:

1 cup frozen spinach
4 frozen artichoke hearts
8 cooked shrimp (I buy mine at Trader Joe's or Whole Foods)
1 square frozen chopped garlic (or one clove of fresh garlic)
1 square frozen chopped basil (or fresh, or dried)
1 cup riced cauliflower
1 tablespoon nutritional yeast
1 tablespoon unsweetened almond milk

Directions:

1. To rice your cauliflower, place florets in a food processor. Pulse until it resembles rice.
2. Heat a non-stick pan coated with cooking spray over medium-high heat. Place spinach, artichokes, garlic, and basil in the pan, cover, and cook about 5-7 minutes or until it is no longer frozen.
3. Cut shrimp into 3 pieces (or two, or leave whole- whatever you prefer). Add to the pan along with your cauliflower rice. Cook about 3-4 minutes.
4. Add nutritional yeast (or cheese) and almond milk. Stir until combined and allow everything to cook for about a minute or two.
5. Serve!

FYI- this is the frozen basil cubes I used:

Very Banana Protein Bread

I ran out of my last batch of Orange Creamsicle Protein Muffins last night, so I was planning on making them for the third time in a row this afternoon (so yummy- recipe is in a previous post!). I love breaking up my muffins and mixing them in my protein fro-yos, cottage cheese, or Greek yogurt as a snack. So, that was the original plan: Orange Creamsicle Protein Muffins. But, as I approached my tower of protein powders, I noticed that my Banana Whey hasn't been getting any love lately. Banana bread is such a classic, so I decided to take the challenge to "clean it up". This loaf came out awesome and will be equally delicious in my protein fro-yos : ) !!

To get you a little more excited about the recipe, look at the crazy comparison between regular Banana Bread and my Very Banana Protein Bread:

 

Very Banana Protein Bread

Ingredients:

1 ripe banana (mine was large: 150 grams)
2 scoops banana whey protein powder (or vanilla)
1/4 cup coconut flour
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup unsweetened almond milk
1/2 cup egg whites
1-2 tablespoons slivered almonds for topping (optional)

Directions:

1. Preheat oven to 350.
2. Place all ingredients into a blender. Blend until smooth.
3. Pour batter into a bread loaf pan coated with cooking spray.
4. Bake about 25 minutes, or until knife comes out clean.
5. Set on a cooling rack to cool.

I cut my loaf into 6 slices. You can cut them into however many servings you like. The WHOLE loaf contains 6.6 g Fat, 56.2 g CHO, 63.5 g Protein, and 20.4 g Fiber!!!

Spicy Seitan, Eggplant, and Shirataki Noodles in Tomato Pumpkin Sauce

Spicy, creamy, satisfying AND clean- I was not expecting this dish to turn out so delicious!! It was just a combination of some food I had to use up in the fridge. These situations always tend to lead to something really tasty. Before I share this recipe, I want to talk a little about the ingredients used in this dish. Seitan is a vegetarian protein from wheat gluten. It has a nice meaty texture and savory flavor once it's cooked. I buy mine at Whole Foods. You can probably use ground beef, chicken, or turkey in place of the seitan for this recipe. Shirataki noodles are made from tofu, and are a great low calorie and low carbohydrate alternative to regular pasta. I know it sounds weird, but I'm really a fan! The texture is great and they come in several varieties including macaroni, spaghetti, fettuccine, and angel hair! A huge plate of pasta for 20 calories?? I'm in! I also buy these at Whole Foods, but they are also usually available in the natural food section of your grocery store.

Shirataki noodles are gluten-free, dairy-free, cholesterol-free, vegan and kosher certified. Many people complain of a "fishy" smell when they open the package- do not let this scare you. The noodles must be rinsed and drained completely. After that, place them on paper towels and pat dry. Then, microwave the noodles for 30 seconds.

I had roasted eggplant on hand, so that's how it got thrown into this dish. Simply preheat your oven to 450, diced one small eggplant into 1/2" cubes, coat evenly with an olive oil mister, and roast until soft (about 30 minutes). Make sure you give them a stir every 10 minutes.

OK, so now that you the basic prep, I can share my recipe : )

Spicy Setian, Eggplant, and Shirataki Noodles in Tomato Pumpkin Sauce

Ingredients:

2 garlic cloves, minced
1 pacakage WestSoy Ground Seitan
1/2- 1 teaspoon each of cumin, paprika, chili powder, and garlic powder
1 small eggplant, diced into 1/2 " cubes and roasted
1 package Tofu Shirataki Fettuccine Noodles
1/4 cup canned pumpkin
1 tablespoon tomato paste
1/2 tablespoon Bragg's Liquid Aminos (or soy sauce)

1 t Apple Cider Vinegar
Splash of vegetable broth
1 tablespoon Nutritional Yeast

Directions:

1. Mix together the pumpkin, tomato paste, cider vinegar, broth, and Bragg's. Set aside.
2. Heat a non-stick pan coated with cooking spray over medium heat. Cook the garlic until it begins to soften. In the meantime, drain your package of ground seitan.
3. Add the seitan to the pan, then add your spices. Cook until the seitan starts to brown.
4. Add the eggplant and Shirataki noodles.
5. Add the sauce to the pan. If needed, thin it out a little more with some broth. Sprinkle the nutritional yeast into the pan. Toss gently until everything is combined.
6. Serve! I garnished mine with parsley because I had some and thought it would look pretty : ).

I split this up into two mini-meals. I ate mine cold, as per usual, but I'm sure it's great hot as well!

Nutrition Facts for one serving (out of the two it makes): 197 calories, 3.4 g Fat, 17.2 g CHO, 9 g Fiber, 28 g Protein

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!

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!