Friday, December 21, 2012

Sweet Potato Protein Rich Brownies


I've been a little quiet as of late, I know..... I've been busy, and thinking about my upcoming 2 year anniversary since I made my lifestyle change....  But here's a yummy recipe I had to try!!  The original was here and as is my normal style, I tweaked it a bit to fit what I want a bit better! 
 
Here we go:
1 large sweet potato - baked
2 large eggs & 1 egg white (2tbsp liquid egg whites)
1/4 cup coconut oil - melted
1tbsp stevia powder
1/2 cup dark chocolate chips (I used Nestle Dark Chocolate Morsels)
3tbsp coconut flour
2tbsp cocoa powder
1/4 tsp baking powder
1/2 tsp vanilla extract
1/2 tsp cinnamon
3 scoops Chocolate Protein Powder (I used Body Fortress)
 
Preheat oven to 350.
Spray 9x13 baking dish with non-stick cooking spray, or grease with coconut oil.
Mash potato in a bowl.
Whisk together vanilla, eggs & egg white, & coconut oil.
Add to potato - mix well. 
Add in dry ingredients (stevia, cocoa powder, protein powder, baking powder, coconut flour, cinnamon) - Mix well.
Pour into baking dish & top with chocolate chips.
Bake 30 minutes.
 
Makes 24 servings.
 
80 calories
5g Fat
7g Carbs
1g Fiber
5g Protein
24mg Sodium

Thursday, December 13, 2012

Brussels sprouts with turkey bacon

I have seen brussels sprouts with bacon recipes floating around the internet..... and I've heard that they are delicious prepared with bacon.... but I hadn't ever tried it.  Today I found this recipe - and it looked too good not to try.
 
Here's what I did:
 
1 bag frozen brusels sprouts (I used PictSweet - there's about 24 sprouts in the bag)
3 slices low sodium turkey bacon (I used ButterBall)
1/3 small onion, chopped
1/2 tsp minced garlic
dash black pepper
dash nutmeg
dash salt (I use salt substitute)
non-stick cooking spray or olive oil
 
Boil Brussels Sprouts about 5-6 minutes until tender.
Saute Bacon - until done - then crumble or tear up if you like larger pieces.
Saute onion until tender. Cut brussels sprouts in half, then add to pan with onions.  Sautee until they start to brown up... Add in s&p, garlic & nutmeg.  Add in bacon.  Toss in the pan a couple times.  Remove from heat. Serve hot.
 
For me, this is only making 2 servings. 
 
150 calories
3g fat
21g carbs
8g fiber
10g protein
155mg Sodium

Wednesday, December 5, 2012

Breakfast for dinner - check this out!


I love breakfast food, but I had been avoiding it for a long time - Until I discovered almond flour!!  Hot damn - it's amazing!
 
I already posted my recipe for pumpkin protein pancakes here, but I wanted you to see what my whole dinner looks like - and tonight I came up with something new and amazing!
 
So tonight, I had three slices of low sodium turkey bacon (25 calories a slice), 1/2 cup 100% liquid egg whites scrambled with 1 cup baby spinach and 3 medium mushrooms, and four pumpkin protein pancakes.  Oh I started making slightly smaller pancakes and got 9 out of tonight's batch (my previous recipe made 7) so now they are 91 calories and 11g protein each!
 
The topping for these pancakes is made of 1/4 cup canned pumpkin, dash vanilla extract, dash stevia, and 1/4 cup plain greek yogurt.  Mix it all up, and put it on top - and in between your pancakes if you so desire (that's what I did and it was like a cake!)
 
The stats for my dinner:
 
588 Calories
20g Fat
31g Carbs
8g Fiber
72g Protein
801mg Sodium
 
This is 588 calories of healthy good for you great tasting food - and breakfast for dinner?  Who doesn't like that?!  

Thursday, November 15, 2012

Pumpkin Protein Pancakes

 
I've been really into pancakes since I made chocolate chip pancakes with coconut flour the other day..... So today I made Pumpkin protein pancakes with Almond Meal!  They are 'mostly' Paleo Friendly (I used Whey protein) - but they are so deeelish!!
 
You'll need:
2 scoops Vanilla Protein (I use Body Fortress)
1 cup egg whites (I used liquid egg whites - Great Value)
3/4 cup canned pumpkin
1/2 cup almond meal/flour
1/2 tsp stevia powder
1/8 tsp ginger
1/4 tsp nutmeg
1/2 tsp cinnamon
1/2 tsp pumpkin pie spice
1/4 tsp baking soda
1/4 tsp salt (I used salt substitute)
 
Mix egg whites & pumpkin. 
In a large bowl, combine dry ingredients, then add egg white/pumpkin mixture to dry ingredients.  Mix well.
Heat a skillet or frying pan on med-low heat.  I cooked my pancakes using coconut oil to grease the pan. 
about 1/3 cup batter = 1 pancake
Cook for about a minute on bottom, then flip, and cook for another minute or so.
 
Makes 7 pancakes.
 
Per pancake:
126 Calories
5g Fat
7g Carbs
2g Fiber
14g Protein
99mg Sodium
 
**I topped my pancakes with a sprinkle of cinnamon & about 1/2 tbsp agave nectar (for three pancakes) -- it was AMAZING!!

Tuesday, November 13, 2012

My first half marathon.... and some yummy Pumpkin muffins!!


This past Saturday, I ran my first half marathon.  This is a huge deal to me because I was that girl in gym class who wouldn't even run the mile.  This was by far one of the most challenging things I have ever done.  Not only was the race itself challenging, but the training leading up to the race was intense.  I had been training for that one day for three months.... When we did our first group run very early one Saturday morning, five miles was killer.  But I really saw progress - very quickly.  And in the end I could run several miles before I had to take a break to walk for a minute.  I did not have a time goal originally - then I decided I wanted to complete it in less than 3 hours. 
 
It's weird.  It felt hard while I was doing it.... but once I got done and sat for a couple minutes I remember thinking "that wasn't so bad".   I guess I really meant it wasn't as hard as I had built it up to be in my head.  I had built it up to be this huge feat that I couldn't possibly conquer.  But I did.  The most we ran in training was just over 11 miles.  The race - all 13.1 miles - was amazing.  And I'm already planning my next half!
 
On to another yummy recipe!
 
I found this recipe here - and I tweaked it just a bit - but it's absolutely deeeeelish!!
 
You'll need:
3 scoops vanilla protein powder (I used Body Fortress)
1 cup almond flour/meal
3/4 cup canned pumpkin
3 large eggs
1tsp baking soda
1tsp reduced sodium baking powder
1/2 tsp cinnamon
1 1/2 tsp pumpkin pie spice
dash salt (I used salt substitute)
1/8 tsp stevia powder
2tsp almond butter
 
Preaheat oven to 350.
Whisk eggs, and then combine all ingredients in a large bowl.
Grease muffin tin w/coconut oil or line with cupcake liners.
Spoon batter into muffin tin. 
Bake 20-25 minutes.
 
Makes 12 muffins
 
Per muffin -  
 
128 Calories
8g Fat
5g Carbs
2g Fiber
11g Protein
106mg Sodium
 
 

Tuesday, November 6, 2012

32 Calorie Decadent Cookies!


This was my first attempt at these cookies (hence, they are not very pretty just yet) but hey, they are awesome. I found the original recipe here and tweaked it, because that's how I roll.  I swapped almond flour for coconut flour, and of course had to reduce the amount because coconut flour is a bit different..... used plain ol' sunsweet pitted dates (worked great, and far cheaper than Medjool Dates.  Check out the goodness:
 
You'll need:
6 Sunsweet pitted dates
1/4 cup canned pumpkin
1/2 tsp allspice
1tsp reduced sodium baking powder
1/4 cup reduced fat unsweetened shredded coconut
1/8 cup organic coconut flour
1 large egg (lightly beaten)
1/2 tsp cinnamon
3oz dark chocolate (I melted 10 squares from an XL Hershey's Special Dark Bar)
 
Preheat oven to 350. 
Blend (in food processor) flour & dates.  This will take 2-3 minutes
In bowl, combine flour/date mixture along with baking powder, pumpkin, coconut, egg, & cinnamon.  Mix well.
Spoon onto lined baking sheet (use parchment paper) - will make 20-24 "balls".  Push your finger down in the center to make a 'nest'.
Bake 10 minutes.
Remove from oven and cool ten minutes.
Melt chocolate, and spoon into cooled cookies. 
Rest 1 hour.
(I refridgerated mine after putting the chocolate in the cookies -- picture was taken while chocolate was still warm)
Mine made 23 cookies.
 
Per Cookie:
32 Calories
2g Fat
4g Carbs
1g Fiber
1g Protein
17mg Sodium


Monday, November 5, 2012

Chocolate Coconut Protein Balls



These turned out wayyyy too good!!  I ate 6 already.... But I don't feel guilty at all!!  They have awesome ingredients, and are soo tasty!!
 
You'll need:
2tbsp unsweetened reduced fat coconut - toast at 350 for 8 minutes
1/2 cup coconut flour
3 scoops chocolate protein powder (I use Body Fortress)
1/4 cup unsweetened coconut milk
1tbsp vanilla extract
Stevia (I used 1/2 tsp powder, and a dash of liquid)
4tbsp liquid egg whites
1/4 cup almond butter (creamy)
1/2 tsp cinnamon
dash salt (I use salt substitute)
2tsp reduced sodium baking powder
1/4 cup carob chips
1/4 cup dark chocolate chips
 
 
Preheat oven to 350.
Combine dry ingredients.  Add wet ingredients, and mix well (use a fork or wooden spoon).
Line baking sheet with parchment paper.
Roll dough into balls (should make about 24)
Space evenly on baking sheet (though they won't really flatten or spread when you bake them)
Bake 7-9 min (8 min was perfect in my oven)
Let cool 5 min on baking sheet.  Move to wire rack and cool completely.
Store in airtight container in fridge.
 
Makes 24 servings (1 'ball' each)
68 Calories
3g Fat
4g Carbs
1g Fiber
5g Protein
42mg Sodium


Friday, November 2, 2012

Pumpkin Craisin Muffins (or Cupcakes?!)





These were originally supposed to be muffins.... But then I thought they'd be really yummy with some skinny cream cheese icing (see my previous recipe here).  As I suspected, they are delicious - with OR without icing!!  These are not only low cal and tasty, but they have some protein hidden in there too!!


You'll need:
3 eggs + 6 tablespoons egg whites
1/4 cup canned pumpkin
1/4 cup coconut oil - melted
1/4 cup no sugar added applesauce
1 tsp vanilla extract
dash stevia
1/4 cup coconut flour
3 scoops vanilla protein powder (I used Body Fortress)
1/4 tsp baking soda
1tbsp pumpkin pie spice
1/4 cup reduced sugar Craisins
1/2 tsp salt substitute
 
Preheat oven to 350.  Line or grease muffin tin.
Whisk eggs, pumpkin, coconut oil, applesauce, vanilla & stevia together.  Add flour, salt, baking soda, pumpkin pie spice and stir well.  ((Taste batter - if it needs to be a bit sweeter, add more stevia)).  Fold in Craisins.
Scoop into muffin cups.
Bake 30 minutes.
 
Makes 12 servings
94 Calories
4g Fat
7g Carbs
2g Fiber
9g Protein
63mg Sodium
 
**Nutrition information is for UN-ICED muffins**
 
 
 

Wednesday, October 31, 2012

Pineapple {Protein Infused} Muffins


 
Nom nom nom.  These are so light and fluffy.... Not really a traditional fall treat, but they are so good I had to post the recipe!  I found it here but tweaked it a bit.  It turned out so deeelish!!  These would also be the perfect spring/summertime treat.  You could frost these with some vanilla frosting and really make them decadent!
 
You'll need:
1/2 cup coconut flour
1tsp baking soda
1/2tsp salt substitute
1tsp vanilla
4eggs, whisked
3 scoops vanilla protein powder
1/2 cup unsweetened coconut milk
1 1/2 cups crushed pineapple (I used canned - in pineapple juice, no sugar added)
1/4 cup shredded coconut (I used sweetened because that's all I had on hand)
 
 
Preheat oven to 350.  Line/grease muffin tin.
Combine all ingredients in a large bowl - Mix well.
Scoop batter into muffin tin - I used a 1/8 cup measuring cup (1 scoop per muffin cup)
Bake 20-25 minutes.
Let cool in muffin tin for 5-10 minutes, remove from tin and let cool on wire rack.
Made 21 muffins.
 
64 Calories
2g Fat
6g Carbs
2g Fiber
5g Protein
58mg Sodium

Carrot Zucchini Muffins


I've been doing a mostly Paleo diet.... I've tried to cut out artificial sweeteners, sugars, dairy, and processed stuff.... Oh and grain too. So here's a yummy little recipe. :)  You'll see I'm still using whey protein - like I said 'mostly' Paleo.
 
1/2 cup coconut flour
2 scoops vanilla protein powder (I use Body Fortress)
2 eggs, whisked.
1/2 cup grated carrots (Peeled)
1 large zucchini - grated (w/peel)
2tbsp agave nectar
dash stevia
1/4 cup coconut oil (melted)
1.5-2tsp cinnamon
1tsp vanilla
1tsp baking soda
1/2 tsp salt substitute
1/4 cup unsweetened coconut milk
1/4 cup no sugar added/unsweetened applesauce
 
Preheat oven to 350.
Line muffin tin w/cupcake papers.
In bowl, combine dry ingredients. Mix well.
In another bowl, combine wet ingredients.  Whisk together.
Add wet ingredients to dry ingredients and mix well.
Add Zucchini & Carrots to 'batter'.
Fill muffin cups 1/2-3/4 full.
Bake 25 minutes.
 
Makes 15 muffins.
 
74 Calories
3g Fat
7g Carbs
2g Fiber
5g Protein
69mg Sodium
 
**I'm totally thinking of making these for Thanksgiving or Christmas, and icing them with a skinny cream cheese frosting for a yummy dessert!**

Monday, October 29, 2012

Coconut Flour Protein Rich Pumpkin Bars



I love everything pumpkin.  I feel like I'm hoarding pumpkin - but I use a lot of it.  Can't get enough.  Here's a pumpkin 'bread' recipe I found online using coconut flour.... It's another from WellnessMama, but again, I tweaked for my own purposes, and it turned out yummy!!
 
You'll need:
1 cup canned pumpkin
3 large eggs
4 tbsp liquid egg whites
3/8 cup coconut flour
2 tbsp coconut oil (melted/liquid)
1 tsp baking soda
dash stevia
1tsp pumpkin pie spice
1 tsp cinnamon
1/4 cup no sugar added/unsweetened applesauce
2.5 scoops vanilla protein powder
1tsp vanilla extract
1tbsp unsweetened coconut milk

Preheat oven to 400.
Grease 8x8 baking dish w/coconut oil (separate from 2tbsp in recipe)
Combine all ingredients in bowl - mix with hand mixer.
Pour batter into baking dish.
Bake 25-30 minutes.
Makes 8 servings.

149 Calories
7g Fat
9g Carbs
3g Fiber
13g Protein
129mg Sodium
 


Grain Free Apple Cinnamon Muffins!


I'm stuck inside because of this freakish hurricane..... Sooo, I figured I may as well take this opportunity to try out some new recipe ideas.   I found this apple cinnamon muffin recipe on wellness mama, and tweaked it to add some protein and changed a couple other things... Turned out pretty good.  You can freeze these bad boys, or just put them in an airtight container in the fridge, and grab a couple for breakfast on your way out the door.
 
You'll need:
3/8 cup coconut flour
3 scoops Vanilla Protein Powder (I use Body Fortress)
1 cup no sugar added/unsweetened applesauce
dash stevia
2-3 tsp Cinnamon
1tsp vanilla extract
2tbsp Coconut Oil (melted/liquid)
3 large eggs
4tbsp liquid egg whites
1tsp baking soda
 
Preheat oven to 400.
Grease muffin tin w/coconut oil (separate from the 2 tbsp in the recipe)
Combine all ingredients with hand mixer. 
Fill each muffin 'cup' 2/3 full. 
Bake 12-15 minutes.
Drizzle with honey or agave nectar if desired before serving.
 
Makes 15 servings.
 
83 Calories
4g Fat
5g Carbs
1g Fiber
7g Protein
71mg Sodium


Wednesday, October 24, 2012

Coconut Flour Banana Bread



I found this recipe on SparkPeople today.... and then of course had to tweak it because that's just how I do.  I shaved off only 26 calories, but almost 8g fat, and added almost 11g of protein.  Score! **If you look at the recipe in the link above, notice I did not use Butter - I used applesauce instead.  AND the sodium count on their nutrition information is very incorrect because most of the sodium in this recipe comes from the baking soda & baking powder)**
 
Here's what you'll need:
1/2 cup coconut flour
2 2/3 small bananas, peeled
4 large eggs
4tbsp liquid egg whites
1tsp baking soda
1tsp reduced sodium baking powder
2tbsp Light Agave Nectar
1/3 cup no sugar added applesauce
1/2 tsp salt substitute
1tbsp Cinnamon
3 scoops vanilla protein powder (I used Body Fortress)
 
Preheat oven to 350.  Grease loaf pan with coconut oil.
In food processor, 'mash' bananas until smooth.
In large bowl, combine bananas, eggs, egg whites, agave nectar, & applesauce.  Mix well, make sure eggs are mixed well.
In separate bowl, combine dry ingredients (baking soda/powder, salt substitute, cinnamon, protein powder, coconut flour).
Pour dry ingredients into bowl with banana/egg mixture.
Mix thoroughly.
Pour into greased loaf pan.
Bake for 45 minutes.
Let Cool
 
Makes 8 servings.
 
178 Calories
4g Fat
21g Carbs
5g Fiber
16g Protein
188mg Sodium
 
Side note: you can also add nuts to this if you like, Chope them up and add to batter, and/or sprinkle on top before baking.  I just didn't have any nuts.  Also, this will change the nutrition information.


Tuesday, October 23, 2012

POWER PROTEIN SHAKE!



I've been on a green smoothie kick.  Green protein shakes for breakfast.... green 'shakes' for snacks..... My fiance is disgusted by my constant use of kale! ;) 
 
This morning's shake is my best yet, so I had to share.  The others are good, but they are green, in color, and that grosses some people out.  But this one isn't (berries make it become more purplish). So you could give this to your hubby or kids and they'd never know there's green in there!!
 
You'll need:
1 scoop vanilla protein powder (I use Body Fortress)
1/2 cup frozen berry medley (blackberries, raspberries, strawberries, blueberries)
1/2 extra small banana
dash truvia
1/4 cup unsweetened coconut milk
1/2 cup water
ice (I used 6 ice cubes)
1 cup raw kale
 
Blend a some of the water and the kale in the blender first.  This will make a green 'juice'.  Then add in remaining ingredients and blend until smooth.
 
Makes one serving.
240 Calories
3g Fat
25g Carbs
5g Fiber
28g Protein
83mg Sodium
 
This also has:
528mg Potassium
108% DV Vitamin A
99% DV Vitamin C
8% DV Calcium
7% DV Iron

Friday, October 19, 2012

Pumpkin, Spice, and everything nice?!

I found this recipe on a paleo friendly site and had to try it - and share it!  It was beautifully simple, and contains NO FLOUR!!  Hot damn - a cake/bread like loaf with no flour?!  Score! 
 
**NOTE: it does have almond butter so if you are allergic, this recipe won't work for you**
 
 
(Please excuse my frosting job - I'm no baker!)  ;)
 
You'll need:
1 cup almond butter (I used creamy, unsalted)
1 cup canned pumpkin
2 eggs
1/4 cup agave nectar
2tsp pumpkin pie spice
1 tsp vanilla extract
3/4 tsp baking powder
 
for frosting:
1/4 cup butter (I used Smart Balance Low Sodium)
.5tbsp cinnamon
.5tbsp vanilla extract
.5tbsp agave nectar
 
Preheat oven to 350. 
Grease loaf pan w/coconut oil.
Combine loaf/cake ingredients in large bowl, mix with electric mixer. ((May have to blend for a while to make sure almond butter is well mixed in and not still in chunks))
Pour into greased loaf pan. 
Bake 45 minutes.
Remove from oven and let cool. 
 
Frosting:
When loaf has cooled for at least 30 minutes, place in refrigerator to further cool.
In bowl, combine frosting ingredients.
Mix with electric mixer.
Spread on cooled loaf.
 
This should be refrigerated.
 
Makes 8 servings
 
Per slice (for 8 slices, frosted)
271 Calories
22g Fat (most of this is from almond butter so it's good fats!)
17g Carbs
3g Fiber
7g Protein
81mg Sodium

Friday, October 12, 2012

Pumpkin Spice cupcakes w/Cinnamon Cream Cheese Frosting

On with the yummy fall recipes.... These little gems are only 82 calories each!  But they taste sinfully good! 
 
I got the idea for my icing from Hungry Girl!   LOVE HER!  And the cake mix, well that was pure genius on my part.  ;) 
 
You'll need:
1 package Pillsbury Moist Supreme Sugar Free Yellow Cake Mix
1-15oz can + 1/4 cup canned pumpkin
1/4 cup unsweetened coconut milk
1 sugar free vanilla pudding snack (I used Jell-o brand)
7tbsp cream cheese frosting (I used Betty Crocker Whipped)
cinnamon
nutmeg
allspice
 
Preaheat oven to 325.
In large bowl, combine cake mix, canned pumpkin & coconut milk.  Also add in cinnamon, nutmeg & allspice, to taste. Mix well.  Batter will be very thick, almost like a dough, but not quite that thick.
Spray muffin tin or cake pan with nonstick spray (I like to use the kind with flour) or if you're making cupcakes, use liners.
Spoon batter into pan or tin/cups.
Cupcakes - Bake 20 minutes.
Cake - I made a small cake and it took about 25 minutes - watch the cake, and check the middle with a toothpick for done-ness.
Let cake/cupcakes cool completely before icing.
 
To make icing:
In bowl, mix icing, vanilla pudding, and cinnamon to taste.
Refrigerate while cupcakes are cooling.
Frost cake/cupcakes when they are completely cool.  I used a zip-loc bag as a 'piping' bag. 
 
Makes about 25 cupcakes.
Nutrition Information includes frosting!
82 Calories
2g Fat
18g Carbs
1g Fiber
1g Protein
149mg Sodium
 
 


Wednesday, October 10, 2012

Skinny Chocolate Chip Pumpkin Bites!

 
I found a recipe similar to this online, on about.com, but of course I had to tweak it to make it my own.  I took out most of the butter, switched the brown sugar for Splenda brown sugar blend, used whole wheat flour instead of white flour, and got a whole lot more bites out of the recipe -- Original calorie count was 107 calories per bite - Mine is only 33!!  Major win!  These are so tasty, no one will ever know they're not sinful!
 
You'll Need:
2 cups whole wheat flour
1 tsp reduced sodium baking powder
1 tsp cinnamon
1/2 tsp allspice
dash pumpkin pie spice
dash nutmeg
1/2 tsp baking soda
1/2 cup Splenda Brown Sugar Blend
1 large egg
1tsp vanilla extract
1 egg whites (or two tbsp liquid egg whites)
1/4 cup no sugar added applesauce
1 cup canned pumpkin (I use Libby's)
1/2 tbsp Smart Balance Low Sodium
4tbsp mini chocolate chips
 
Preheat oven to 350.
In medium bowl, combine dry ingredients (spices, flour, baking powder, baking soda, brown sugar) - combine until mixed well with whisk.
In large bowl, combine wet ingredients (pumpkin, egg, egg white, vanilla, applesauce, canned pumpkin, butter) with electric mixer until well blended.
Add in flour mixture and stir until just mixed.  Fold in chocolate chips.
Place parchment paper on baking sheet.  Spoon dough onto baking sheet.  I used a melon baller for nice small scoops - spray with non-stick cooking spray to keep dough from sticking to melon baller.
Bake 12-14 minutes (13 minutes was perfect in my oven)
 
Makes 56 Bites - per cookie, here's the breakdown --
33 Calories
1g Fat
6g Carbs
1g Fiber
1g Protein
12mg Sodium
 

Fall Harvest Oatmeal Bake

I love all things fall.  I'm not quite sure why, but I do.
 
And if you have read my blog or talked to me, you know my love of pumpkin.  I use it all year round, almost on a daily basis, but fall is the perfect time for pumpkin, even if you're not a pumpkin fanatic like me!  This morning's breakfast was just something I thought sounded good - and it turned out Delicious!  It is full of protein and yummy good carbs - and the warmth and comfort that I think all fall foods have!
 
You'll need:
1 scoop Vanilla Protein Powder (I use Body Fortress)
1/2 cup Old fashioned Oatmeal
1/2 cup no sugar added apple pie filling (I used Comstock/Duncan Hines)
2/3 tbsp black chia seeds
1/4 cup canned pumpkin (Libbys)
1/4 tsp reduced sodium baking powder
1/4 cup plain non-fat Greek Yogurt (I used Dannon Oikos)
1/2 cup unsweetened coconut milk (I used So Delicious)
1/2 tsp Truvia Baking Blend
1/2 tsp cinnamon (divided)
1/4 tsp AllSpice
4tbsp Liquid Egg Whites (I use Great Value)
 
Preheat oven to 350.
Spray glass loaf 'pan' with nonstick cooking spray.  Spread apples in bottom of dish. Sprinkle with dash of cinnamon.
Combine all remaining ingredients (but only 1/4 tbsp of the cinnamon) in blender.  Blend until mixed well (will have a thin batter like consistency)
Pour into baking dish over apples.
Sprinkle top with remaining cinnamon.
Bake 30-35 minutes.
 
When you remove from the oven, you'll want to divide into two servings and then (once in their own individual bowls) - stir well. Can top with additional cinnamon if desired.
 
Makes 2 servings.
 
249 Calories
6g Fat
31g Carbs
7g Fiber
23g Protein
166mg Sodium
 
 
 
 

Saturday, October 6, 2012

A break from the norm....

Guess what friends?  I've done a featured guest post on my friend's blog.  My friend Tara runs the Chubby Housewife.  A great little blog.... She has been working through her own journey of changing the way she eats, and losing weight.  She's lost 56lbs so far and is doing it with a hubby, 2 babies and a household to run.  Pretty impressive.  Go check out my post, and let me know what you think.
 
In my post I shared my story, which I've been told I should do many times, but am usually reluctant to talk about myself. :)  There is a before picture in there (UGH) and a very recent after picture (which I'm very proud of). ;)
 
And as I'm sick today, and having to skip my long run, I'm off to rest up!!

Wednesday, October 3, 2012

Baked Pumpkin Oatmeal


I've become a big fan of oatmeal in the mornings so here's a skinny comfort food version of it - perfect for fall and winter mornings!  It takes about half an hour - so you can mix it up, pop it in the oven, and go shower!
 
You'll need:
3/8 cup canned pure pumpkin
1/4 cup plain greek yogurt (I used Dannon Oikos)
1/2 cup old fashioned oats
1/8 tsp reduced sodium baking powder
3tbsp liquid egg whites
cinnamon
3/4 tsp truvia baking blend
1/2tsp packed splenda brown sugar blend
 
Preheat oven to 350.
Combine greek yogurt & egg whites in a small dish and mix well.  Add to oats, baking powder, pumpkin, cinnamon, and truvia.  Mix well. 
Spray baking dish (I used a small little dish and it worked great) with non-stick cooking spray.  Pour in oatmeal mixture. 
Bake 30 minutes
Remove from oven - stir - add splenda brown sugar.
 
244 Calories
3g Fat
40g Carbs
8g Fiber
16g Protein
130mg Sodium

Thursday, September 27, 2012

Sweet Potato Tuna Melt


So this might sound kind of weird but it turned out really good.  I found a similar recipe online and changed it up quite a bit. This is full of good for you stuff, and full of taste!
 
1 medium sweet potato - sliced
2 pouches Low Sodium Albacore Tuna (I used Starkist)
1tbsp plain greek yogurt
1tbsp mayo w/olive oil
1/4 cup shredded cheese - I used mild cheddar
non-stick cooking spray
cayenne pepper
cumin
black pepper
 
Preheat oven to 350.
Spray Aluminum foil lined baking sheet w/non stick cooking spray.   Lay out Potato slices in single layer.  Spray them, sprinkle with cumin/red pepper and turn over.  Spray and season the other side as well.
Bake 35 minutes.
In bowl, combine tuna, black pepper to taste, greek yogurt, and mayo.  Mix well.
When potatoes are done, remove from oven and place in baking dish (I used an 8x8 cake pan and just pulled the foil off the baking sheet - potatoes still on it - and placed in cake pan).
Top potatoes with tuna mixture, and then top with cheese.
BROIL for 1 minute, until cheese melted.
Remove from oven - plate and enjoy!
 
400 Calories
13g Fat
28g Carbs
4g Fiber
42g Protein
379mg Sodium

Sunday, September 23, 2012

Protein-Infused Pumpkin Pie Bake!



Found a similar recipe on MyFitnessPal - but as usual - I tweaked it and made it my own.  The original also did not include any protein powder!  This was obviously something the original recipe was LACKING, and so of course I had to make it more worth the calorie bang!!  Here goes.
 
1 can pure pumpkin (15oz) (I used Libbys)
2 scoops vanilla protein powder (I used Body Fortress)
1tsp cinnamon
1tsp Pumpkin Pie spice
3 large eggs
4tbsp liquid egg whites
8oz fat free cream cheese (softened
12 tsp (or 1/4 cup) truvia baking blend
 
Preheat oven to 375.
Whisk egg whites & eggs together.  Combine all ingredients in large bowl and mix well.  Spray baking dish with non-stick cooking spray.
Pour into baking dish.
Bake 40-60 minutes (depending on what dish you use -- a deeper loaf pan will have to bake longer) -- test middle for done-ness with toothpick.
Makes 6 slices.
 
164 Calories
4g Fat
14g Carbs
3g Fiber
19g Protein
302mg Sodium