Monday, March 26, 2012

Frozen Peanut Butter Cup Delight!

I've made things similar to this before, but this by far takes the cake! It is a great sweet/salty snack -- and is packed with protein - and even some veggies!  Yep, Veggies are in there!  :)   Here's how to make it --

1tbsp cocoa powder (I used Nestle TollHouse)
1/8 cup black beans (drained/rinsed)
2tbsp peanut butter (I used Naturally More)
1 scoop Chocolate Protein Powder (I used American Family Fitness Bio Whey)
1/4-1/2 cup water
1tbsp reduced fat peanut butter (I used great value)

Combine first 5 ingredients in a blender - blend until smooth.  Pour into a bowl - freeze for about 30 minutes.  Remove from freezer, and put 1tbsp peanut butter in a bowl and microwave for about 30 seconds to soften (don't microwave too long - 'burns' easily).  I used a knife to drizzle peanut butter on top of frozen chocolate goodness. Dig in!

440 calories
23g fat
24g carbs
7g fiber
36g protein
177mg sodium

Tuesday, March 20, 2012

Tofu & Bean Salad!

This is kind of like a taco salad - But loaded with fiber and protein - and it's meatless!  You can change up the ingredients a bit to suit you, but that will change the nutrition information as well.....   This is perfect for lunch or even a snack when you need some energy!!  Here's what I did -

1 1/2 cups romaine lettuce
1/4 cup black beans (drained/rinsed if you use canned)
1/4 cup chick peas (drained/rinsed if you use canned)
1/5 package firm tofu
4tbsp salsa (I used black bean & corn salsa)
2 medium mushrooms - chopped
about 1 tbsp chopped onion

Roughly chop tofu - sautee with cumin.  Place other ingredients in bowl (lettuce on bottom) - add tofu on top -- and then top with salsa. Dig in!!

228 Calories
5g Fat
29g Carbs
11g Fiber
15g Protein
321mg Sodium

Friday, March 16, 2012

Veggie-fied Protein Shake!

I know there are people out there who don't like vegetables.  This is crazy to me, I guess since I've always loved vegetables.... But anyway, this protein shake is a great way to get some veggies in your diet without actually having to taste the veggies.... Don't think about how weird it sounds - just do it, and enjoy!

1/8 cup canned pumpkin
1/8 cup cannellini beans (white kidney beans - drained/rinsed)
dash cinnamon
dash pumpkin pie spice
1/2tbsp cocoa powder
1 packet splenda
2tbsp plain greek yogurt
1 cup organic light soy milk
1/3 small banana
1/4 scoop vanilla protein powder
dash vanilla
3/4 scoop chocolate protein powder
8 ice cubes

Combine all ingredients in blender - blend until smooth.  Stick a straw in it and enjoy!

284 Calories
4g Fat
32g Carbs
7g Fiber
35g Protein
162mg Sodium

Thursday, March 15, 2012

Chocolate Pumpkin {Black Bean} Protein Shake

This combination may sound weird.... BUT it is so good -- You must try it.  I know, I know - You're going to take one look at the ingredient list (or the title for that matter) and say that's too cuckoo even for me -- but trust me on this one!  It's delish - and healthy!!  This is PERFECT for breakfast or a post workout recovery shake - Heck, it's perfect for anytime!!  :)

1 cup organic light soy milk
1/8 cup black beans drained & rinsed
1 scoop chocolate protein powder
1 tbsp canned pumpkin
1 tbsp plain nonfat greek yogurt
dash cinnamon
dash pumpkin pie spice
3/4 tbsp cocoa powder
8 ice cubes
dash vanilla
2 packets Splenda

Combine all ingredients in blender - blend until smooth.

279 Calories
4g Fat
25g Carbs
5g Fiber
36g Protein
240mg Sodium

Tuesday, March 13, 2012

Chocolate Pumpkin Protein Shake

I am still in love with pumpkin... I think there's so much more I can do with it, I just need to experiment more.  This morning, I made a Chocolate Pumpkin Protein Shake for breakfast - It turned out pretty good so I had to share.  It's not super chocolatey because I just used Chocolate Whey Protein Powder - but you could intensify the chocolate by adding some cocoa powder or something if you wanted.  It is low in calories, high in fiber, and high in protein - makes this the perfect breakfast - or even the perfect post workout recovery shake!

3/4 scoop chocolate protein powder (I used Body Fortress)
just under 2 tbsp Plain greek yogurt (I used Chobani)
1/5 cup Canned pumpkin (I used Libby's)
1/4 tsp pumpkin pie spice
1/8 tsp ground cinnamon
3tbsp liquid egg whites (I used Great Value)
1 packet Splenda
just under 1 cup soy milk (I used Silk Organic Unsweetened)
8 Ice Cubes

Combine all ingredients in blender - blend until smooth.

Here's the facts -
234 Calories
6g Fat
14g Carbs
3g Fiber
34g Protein
218mg Sodium

Thursday, March 8, 2012

*Today's Menu* 3/8/2012

Thought it was about time to post another full menu -- this time, I have some pictures!! 
Breakfast -- Egg White & Pepper Jack Cheese Taco (with Mushrooms & onion) with a side of Cantaloupe, and Oolong Tea --
176 Calories, 5g Fat, 29g Carbs, 2g Fiber, 12g Protein, 463mg Sodium

Morning Snack - Baked Sweet Potato (YUM!) topped w/cinnamon & a little splenda brown sugar blend
86 Calories, 0g Fat, 17g Carbs, 3g Fiber, 2g Protein, 35mg Sodium

Also had a serving of Planters Pistachio Lovers Mix
160 Calories, 13g Fat, 7g Carbs, 2g Fiber, 6g protein, 130mg Sodium

Lunch - Spaghetti Squash topped with spaghetti sauce, parmesan cheese, & mini turkey pepperonis & a salad (flat leaf spinach, mushrooms, onion, chia seeds, pistachios, mexican hot sauce, & fat free ranch dressing)
236 Calories, 7g Fat, 29g Carbs, 7g Fiber, 11g Protein, 854mg Sodium

Pre-Gym Snack -- Protein shake -- 1 scoop chocolate protein powder, 1 tbsp better 'n peanut butter, 3/4 cup silk Organic soy milk, 8 icecubes, dash cinnamon, 2tbsp plain greek yogurt
 271 calories, 6g fat, 15g carbs, 2g fiber, 37g Protein, 198mg sodium

Workout -- Earned 969 calories

Post workout snack - Pure Protein Chocolate Protein Bar
180 Calories, 5g Fat, 17g Carbs, 2g Fiber, 20g Protein, 75mg Sodium

Dinner - Made something along the lines of THIS, and a veggie side of sauteed eggplant, zucchini, & mushrooms, with some spaghetti sauce mixed in - topped with a little grated parmesan --- and a side salad of course (romaine, mushrooms, onion, chia seeds, wasabi ranch wontons, & light asian toasted sesame dressing --
418 Calories, 14g Fat, 40g Carbs, 13g Fiber, 39g Protein, 896mg Sodium

And I'll have a high protein snack before bed that'll go something like this...
1/4 cup Canned pumpkin, 1 cup plain greek yogurt, 1/4 tbsp honey, dash cinnamon, dash pumpkin pie spice -- mix it all up, put it in the freezer for about 20-30 minutes. Top with 2tbsp light cool whip --
236 Calories, 2g Fat, 19g Carbs, 3g Fiber, 37g Protein, 131mg Sodium

All in all - a pretty good day!
1783 Calories
52g Fat
178g Carbs
34g Fiber
164g Protein
2932mg Sodium (a little high, but oh well)

And had 20 cups of water today.

Wednesday, March 7, 2012

Squashed Up Egg White Scramble

I'm not sure why I didn't think of this sooner... I love zucchini.... I love egg whites.... Might they be good together?  Some people might not think so - but they are!
This recipe is super easy, it's low in calories, and it's fat free!  And it has a decent amount of protein to boot!

1/2 cup sliced/quartered zucchini (I used frozen because I already had an open bag)
3tbsp liquid egg whites (I used Great Value)
2 mushrooms (chopped)
2tbsp Salsa (I used Archer Farms Original Thick & Chunky Medium Salsa)

Sautee veggies until tender - add in egg whites, and cook until firm/done.  Top with Salsa - Dig in!!

Makes 1 serving.
55 Calories
0g Fat
7g Carbs
1g Fiber
8g Protein
280mg Sodium

I paired this with a little cantaloupe, and a protein shake for breakfast, Major WIN!  Got in a serving of fruit, a serving of Veggies, and TONS of Protein!!

Monday, March 5, 2012

Buffalo Chicken Ranch Pasta

I wanted something a little different for dinner - and I wanted pasta - but I didn't want plain ol' spaghetti tonight..... Well this is what I came up with... I saw a similar recipe, which gave me the idea - but I altered it to my own taste.  Turned out so good!  It is low in calories and high in protein -- Check it out!

2 links Buffalo Style Chicken Sausage (I used Al Fresco)
1 cup Barilla Piccolini Zucchini & Spinach Pasta wheels
2tbsp Fat Free Ranch Dressing (I used Hidden Valley)
a few strips raw green pepper (diced)
2-3tbsp onion (diced)
1/8 cup Part Skim Shredded Mozzarella (I used Great Value)

Heat frying pan over med-high heat, and cook Sausage. 
While sausage is cooking, boil water, add pasta, cook until tender, then drain.
Remove Sausages and let cool for a minute or two.  Keep stove on, and add peppers & onions to pan -- sautee until tender.
Slice sausages into 1/2 inch slices.
Put in bowl, add pepeprs, onions, and ranch dressing.  Toss to blend. 
Divy pasta up into two bowls.  Top pasta with sausage/veggie/ranch mixture. 
Divide cheese between two bowls and sprinkle on top.

258 Calories
9g Fat
27g Carbs
2g Fiber
20g Protein
811mg Sodium

Ever had a plumcot?

I had never even seen a plumcot -- but based on it's name, and where I found it (right with the plums & apricots at Wegman's) it's not hard to figure out what it is.  In the spirit of trying new things, I had to get one. Good decision!  I just ate it, and it was quite tasty.... It had a sweet fruity taste, but it was not an overpowering or overly sweet fruit.  I definitely recommend trying it (and I'm not even a big fan of apricots!)

In doing some looking around online, I found out that this is a hybrid that an American horticulturist came up with.  It can be used in cooking just like a plum (I may have to try that sometime).

They are sized more like the plum, and priced like the plum - which is good since Apricots are significantly more expensive.  It is supposed to be equal parts apricot and plum.  They are relatively low in calories (one has only about 40 calories) - and they have age fighting antioxidants as well as immune boosting properties.

If you see it in the grocery store, I definitely recommend checking it out!

Thursday, March 1, 2012

Italian Style Veggie Bake

Ok so the picture doesn't make this look all that great - but this is seriously one of the best things I have made in a long time..... I had started out planning to make Hungry Girl's Super Stuffed Eggplant because I love her and her ideas, but I decided to switch things up and came up with this humdinger right here!  It turned out to be low calorie, high fiber, and also has a decent amount of protein for a veggie dish -- ENJOY! 

1 Eggplant - chopped, without skin
4 medium mushrooms - chopped
1/2 cup onion - chopped
1 cup zucchini - chopped
1 yellow squash - chopped
4 tbsp (or 1/4 cup) liquid egg whites
1/4 tsp salt substitute
garlic powder
1oz fat free cream cheese (softened)
1 tbsp plain non fat greek yogurt
1tbsp grated parmesan cheese
1/3 cup Spaghetti sauce (divided) 
1/3 cup part skim finely shredded mozzarella

Preheat oven to 400.  You'll need an 8x8 baking dish for this. 
Sautee eggplant, zucchini, yellow squash, onion, and mushrooms until tender.  (I added the salt substitute, garlic powder, and oregano to the veggies about halfway through cooking them).  In a bowl whisk together cream cheese, egg whites, 1/2 parmesan cheese & yogurt.  
Spread thin layer of Spaghetti sauce on bottom of baking dish (about 1/3 of the pre-measured 1/3 cup you'll need for this recipe).  Then add the veggies from the frying pan.  Pour/spread the cream cheese mixture over veggies, evenly.  Top with remaining Spaghetti sauce. 
Top with mozzarella cheese.  
Bake for 25 minutes. 
Remove from oven and sprinkle with remaining parmesan before serving. 

Makes 4 servings. 

110 Calories
3g Fat
16g Carbs
6g Fiber
9g Protein
214mg Sodium