Thursday, January 29, 2015

Four Ingredient {Healthy} IceCream

Did you know that you can make delicious icecream - using no sugar, cream or any chemicals and additives that are found in most store bought icecreams?  Bananas are the base for this yummy creation.  Bananas are great for you - helps promote good digestion, promotes high nutrient absorption, great source of potassium - the list goes on and on.... 

So here's what you do - and even my husband loves this stuff - so get on it! 
Let some bananas get pretty ripe.  Ripe bananas are better for you anyway, meaning they have more nutrients in them (though if I'm just going to eat a banana I prefer them to be almost green).
Peel those bananas - put them in a freezer safe bag - and freeze them! 

When you are ready, take 1-2 bananas out (per person who will be indulging), slice them up and throw them in the blender..... 
Add about 1/4-1/2 cup unsweetened almond milk (or coconut milk, or whatever milk you like).... 
I also usually add protein powder (vanilla, chocolate, peanut butter all go well with banana) - 1-2 scoops
I also love adding 2-3 tbsp PB2 Powdered Peanut Butter.  

Now you can add other things instead of PB2 - 
cocoa powder
chocolate chips
real peanut or almond butter - or I think something like Justin's Chocolate Hazelnut butter would be delish!
Berries (strawberries, blueberries, raspberries, blackberries)
coconut extract/coconut

Combine in blender until smooth.

You can eat this now - it will be like soft-serve - or freeze for harder icecream.

You can top with yummy things too -
Chocolate chips
sugar free chocolate syrup or caramel
coconut flakes
Shaved chocolate
fresh fruit

There are plenty of combinations to try.  Trust me - even picky eaters will love this - kids and husbands included! 

Monday, February 24, 2014

Super Simple Protein Pancakes....

There are lots of protein pancake recipes out there.... But this has got to be one of my favorites.  It can be tweaked to include your favorite ingredients as well.  

I like to eat pancakes but I don't want all the carbs - here's a way to avoid all the starchiness (depending on what you use, there will still be some carbs, but no starchiness from flour). 

Version 1 - Banana Chocolate
 1 scoop chocolate protein
1/3 small banana
1/3 cup egg whites

Version 2 - Pumpkin Spice
1 scoop vanilla protein
1/4 cup canned pumpkin
1/3 cup egg whites
dash pumpkin pie spice
dash sweetener of choice

Version 3 - Apple Pumpkin
1 scoop vanilla protein
1/8 cup canned pumpkin
1/8 cup unsweetened applesauce
dash sweetener of choice
dash pumpkin pie spice

Version 4 - Pumpkin Blueberry
1 scoop vanilla protein 
1/4 cup canned pumpkin
1/4 cup blueberries
sweetener of choice

Version 5 - Chocolate 
1.5 scoops chocolate protein
heaping tbsp plain greek yogurt
dash salt
dash cinnamon
dash sweetener of choice
4 tbsp liquid egg whites
dash baking powder (I use reduced sodium baking powder) 

Version 6 - Strawberry Vanilla
1 scoop Vanilla protein
2tbsp plain greek yogurt
1/2 cup strawberries
dash sweetener of choice
dash baking powder
4 tbsp liquid egg whites
dash salt 

**The choices are endless - don't be afraid to experiment**

Combine all ingredients (I combine everything in my Ninja Blender to make batter - some of them will be relatively runny) - cook as normal pancakes!!  I like to use a small batter scoop and make smaller pancakes, all recipes are ONE serving so eat up!!  

Top with fruit (blueberries, banana, strawberries, etc), agave, sugar free honey/syrup, Cinnamon, etc.    


Friday, November 29, 2013

HAPPY THANKSGIVING!! Pumpkin Carrot bars with Cream Cheese topping!

I know it's been way too long since I've posted.... Things got crazy for a while with work... and my wedding, but now things are calming down - just in time for the holidays!!  

I'm cooking today for Thanksgiving at my Grandma's house tomorrow..... I like to try to healthy things up when I can (as you know) - especially when I'm taking something to someone else's house.  I think too many people still think healthy = doesn't taste good - which is so not the case!!

I found a recipe for Pumpkin Carrot bars w/cream cheese frosting online here, and decided to tweak it and make it even better!! 

You'll need: 
3/4 cup almond flour
1 scoop vanilla protein powder
2 tsp pumpkin pie spice
1tsp baking soda
2tsp reduced sodium baking powder
2 tsp stevia in the raw
1/4 cup splenda brown
1/3 cup butter (I used Move Over Butter)
2 large eggs
4 tbsp liquid egg whites (Or 2 egg white)
1 can (15oz) pumpkin
2/3 cup carrot - shredded or put through food processor

Cream Cheese Topping: 
6oz 1/3 less fat cream cheese (softened)
1/8-1/4 tsp stevia in the raw
3/4 scoop vanilla protein powder
 2tbsp skim milk

Preheat oven to 350.  Spray 9x13 baking pan with non stick cooking spray.
Whisk together eggs, pumpkin pie spice, flour, egg whites, baking powder, baking soda, protein powder, and almond flour.
Add in stevia, butter, brown sugar and mix with hand mixer.  Add in carrots and pumpkin - mix thoroughly.  Spread into greased pan.
For Cream Cheese topping - Combine cream cheese, stevia, vanilla protein powder and skim milk.  Use mixer to mix well.  
Drop spoonfuls of topping onto pumpkin/carrot batter.  Swirl mixture into batter with a butter knife.  Bake about 30 minutes until done (toothpick will come out clean when dipped in center).

Cool and cut into squares.

Makes 24 servings. 

1 square = 
78 Calories
5g Fat
6g Carbs
1g Fiber
4g Protein
135mg Sodium

Wednesday, August 28, 2013

More healthy cookies!

I've been on a bit of a cookie kick lately.... But all healthy.... I think I'm already starting to get into fall mode. Today, I made more healthy oatmeal cookie variations.  The top picture shoes the white chocolate peanut butter cookies - and the bottom is the pumpkin butterscotch cookies.  Both are delish!! 

White chocolate peanut butter cookies
2/3 cup old fashioned oats
1 egg (whisked)
1/2 cup unsweetened applesauce
1 packet Peanut Butter & Co Smooth Operator peanut butter
3 scoops Vanilla Protein Powder (I use body fortress)
1/4 tsp baking powder (I use Rumford Reduced Sodium)
dash stevia
1 packet sugar free fat free Jell-o white chocolate pudding mix

Pumpkin Butterscotch Cookies
2/3 cup old fashioned oats
1 egg (whisked)
 1/4 cup unsweetened applesauce
1/2 cup canned pumpkin (NOT pumpkin pie mix)
2 scoops Vanilla Protein Powder (I use body fortress)
1/4 tsp baking powder (I use Rumford Reduced Sodium)
dash stevia
1 packet sugar free fat free Jell-o white chocolate pudding mix

Directions for both cookies!
Preheat oven to 350. 
Combine all ingredients in bowl.  Mix well. 
Spoon onto parchment lined baking sheet. 
Each Mix makes about 17 cookies. 
Bake 8-10 minutes


 White chocolate peanut butter cookies
60 calories
2g fat
6g carbs
1g fiber
6g protein
101mg sodium

Pumpkin butterscotch cookies
42 calories
1g fat
5g carbs
1g fiber
4g protein
90mg sodium

Monday, August 5, 2013

Oatmeal Chocolate Chip Cookies - that won't wreck your diet!

Nom Nom Nom.  Who doesn't love chocolate chip cookies?  But seriously.  One cookie is never enough, and you can wreck your whole day (calorie wise) by having a couple cookies!  But with these - you won't.  They are full of good for you stuff, including dark chocolate!  They are even low carb and have protein!!  Score! 

You'll need: 
1 1/3 cup old fashioned oats
1/2-1 tbsp sweetener (I used Stevia in the Raw)
2 scoops vanilla protein (I use whey, Body Fortress, 30g protein per scoop)
1/4 cup dark chocolate chips (I used Hershey's Special Dark)
2 large eggs
1/4 tsp baking powder (I used reduced sodium)
1/2 cup unsweetened applesauce

Preheat oven to 350. 
Whisk eggs, and combine all ingredients in large bowl.  Mix well. 
Spoon onto baking sheet lined with parchment paper.  Makes 18 cookies. 
 Bake 7-9 minutes.

Nutritional Stats: 
Per cookie: 
67 Calories
2g Fat
8g Carbs
1g Fiber
5g Protein
21mg Sodium

Monday, July 15, 2013

Yummy PB Breakfast!

This yummy breakfast (or it could be a snack) was inspired by another trainer at my gym!  This is super easy, tasty, and can be prepared the night before so it's ready to go in the morning.  You can throw it in your lunch bag as a snack, and it would also make the perfect post work out snack!!  

You'll need: 
1/8 cup oatmeal (I used Quaker Perfect Portions Oatmeal (no sugar added) - Cinnamon
dash Stevia
1/2 scoop Vanilla Protein (I used Body Fortress)
1/2 cup plain greek yogurt (nonfat)
1 tbsp natural Creamy Peanut Butter (I used Market Pantry)

Combine all ingredients in bowl (may need to add a few drops of water to help everything mix well).  Mix well.  Eat or refrigerate until breakfast or snack time! 

**Side note, you could also add a few dark chocolate chips to this for a decadent non-guilty treat!  

Stats (without chocolate chips!) 
285 Calories
10g Fat
20g Carbs
2g Fiber
33g Protein
208mg Sodium

Wednesday, June 12, 2013

Please excuse my absence.... and a summer breakfast idea!

I must start by apologizing.  Thing have been super crazy here!   I've changed careers (I'm now a personal trainer).... I'm still planning my wedding..... and we are in the process of moving - twice!  But I've been here the whole time (just not posting) - and I've still been experimenting with easy healthy recipes!  

It definitely feels like summertime here already, even though the first official day of summer isn't until next Friday!  It's been hot and humid - and exercising outside is only advisable now if it's early in the morning or late in the evening (though I left for work at 4am yesterday and it was already super humid out then!)

If you know me, you know I'm a huge advocate of eating breakfast!  It starts your day off right, fuels your body, and gets your metabolism going.  

I LOVE greek yogurt.... and I also enjoy oatmeal.  Today I combined them for a quick easy breakfast packed with protein! 

I used: 
1/2 scoop vanilla whey protein (Body Fortress)
1 packet Better Oats Oat Fit Maple & Brown Sugar oatmeal
1/2 cup plain greek yogurt
1 packet stevia (Or sweetener of choice)

Combine all ingredients in a bowl.  Mix well.  I added about 1 tbsp water to make everything mix easier (since oatmeal is dry and greek yogurt is super thick).  Eat as is!  You can also mix this up the night before and put in the fridge for a grab & go breakfast.  This would also be great with added chia seeds!