Tuesday, June 26, 2012

Chocolate Peanut Butter Mousse

If you read my blog you know that I track my food on MyFitnessPal.  On there, I typically log all ingredients in stuff I make for dinner/lunch/snacks separately so I get a clear picture of what my intake is.... Lately I've gotten requests to see how these individual items are being combined because they sound good.  Well my friends, they are good.  Here's something you see on my diary a lot.  I've been meaning to share it for a while, but other recipes I thought were more exciting made it on here first.  However, here is it, finally -- I know you'll be making it the first chance you get!!

8-10tbsp cool whip free
2tbsp PB2 Powdered Peanut Butter ((I have used Smuckers Natural Peanut Butter for this too - it tastes great, but it's much higher in calories & fat))
1tbsp Cocoa Powder (I use Hershey's)
2tbsp Dark Chocolate Chips
3-4tbsp water
2/3 scoop chocolate protein powder

Combine cocoa powder, protein powder, powdered peanut butter & water.  Mix well. Add in Cool Whip Free.  Mix thoroughly.  Sprinkle Chocolate Chips on top -- Freeze for half an hour.  Then prepare yourself for one of the tastiest treats EVER!  ;)   **Ladies, this is perfect for when you have one of those chocolate cravings -- you know what I'm talking about -- and don't want to blow your day!  This is so tasty, and although it has some fat & carbs - it also has 24g of PROTEIN!  Major SCORE when it comes to sweet chocolate treats!**

1 serving

364 Calories
13g Fat
46g Carbs
7g Fiber
24g Protein
196mg Sodium

Sunday, June 24, 2012

No Bake Meal Replacement Bars

I keep looking for ways to keep more on the go foods in the house for my boyfriend to take to with him to work - it's the only way he'll take anything to eat.  It has to be easy.  But I don't like buying most packaged stuff (outside of yogurt and such) because there's so much crap in it..... These are super easy protein bars that are healthy, so tasty, and take hardly any time to make.  I found the recipe on proteinpowderrecipes.com and tweaked it just a bit, but it turned out so good!

3 cups quick oats
1 cup unsweetened coconut milk
8 tbsp Smuckers Natural Creamy Peanut Butter
4 scoops Chocolate Whey Protein Powder (I used Body Fortress)

Combine all ingredients in a mixing bowl.  Because Natural peanut butter tends to be a bit dry, this is hard to mix well just with a spoon or fork - I ended up using my hands to mesh all the ingredients together well.  Spray 8x8 baking dish with non-stick cooking spray.  Spread 'batter' evenly in pan -- a spoon does help with this part.  Optional: sprinkle a few packets of splenda evenly over the top.  Cover with plastic wrap and refrigerate overnight.  Cut in the morning.   I wrapped each bar in saran wrap and stuck them in the door of the fridge.  Makes the perfect grab and go snack or meal!! This would be a perfect breakfast - OR pre/post workout snack!!

Makes 8 servings

288 Calories
12g Fat
27g Carbs
5g Fiber
20g Protein
104mg Sodium

Saturday, June 23, 2012

Eggplant Parm Stacks - with a twist!

I wanted to make something with eggplant tonight because I had three in the fridge I needed to use up.... This is what I came up with.  It is quite tasty - I think even the kids would like it!!  You can tweak it a bit with ingredients you want but it is DELISH the way I made it tonight!

2 small eggplants - unpeeled, cut into medallions - about 1/4 inch thick
1/2 cup no salt added spaghetti sauce (I used Rinaldi Tradition - No Salt Added)
24 slices turkey pepperoni
1/4 green pepper - chopped
3 small-medium sized mushrooms - chopped
1/3 cup shredded cheese - I used Mexican Blend
4tbsp grated parmesan

Preheat oven to 375.
Sautee Eggplant slices -- I also seasoned with a bit of Perfect Pinch Garlic & Herb (salt free seasoning).... Just takes a few minutes on each side.  I added a bit of water to the pan to 'steam' the eggplant.  Spray muffin tin with nonstick cooking spray.  Place one slice eggplant in the bottom of each cup in the muffin tin.  Remove remaining eggplant from pan and set aside on a plate.  Sautee mushrooms & green peppers until tender - I also seasoned these with a little of the garlic & herb seasoning - and added a bit of water to 'steam' them.  (This helps them cook a bit quicker, yet stay tender).  Now, layer in each muffin tin on top of the bottom slice of eggplant in this order -- 1 slice pepperoni, a little bit of shredded cheese, another slice of eggplant, some of the cooked veggies, a little bit of spaghetti sauce, another slice of pepperoni, a little bit of shredded cheese, and a little bit of parmesan on top.  Bake for 20 minutes.  When they're done, you can remove from muffin tin with a spoon and they'll stay in little stacks.

Makes 2 servings of 6 stacks each --

268 Calories
11g Fat
25g Carbs
12g Fiber
16g Protein
542mg Sodium

Wednesday, June 20, 2012

Banana Chocolate Chip Baked Oatmeal

I've made a variation of this before.... But this time I tweaked it a bit.  Took out the berries .... added some protein powder.... and added some YUMMY dark chocolate chips.  Who wouldn't like this?  It's perfect if you want something sweet/pastry like for breakfast but don't want the guilt.  It's also a perfect snack -- and would make a great pre or post-workout snack!! 

1 medium banana - sliced
1 cup quick oats
dash salt (I used salt substitute for lower sodium)
1/2 tsp baking powder (I used Rumford low sodium)
1 egg
1 scoop vanilla protein
1 1/4 cup unsweetened coconut milk
1/2 tsp honey
3/4 tsp Truvia (or sweetener of choice)
1tsp vanilla extract
1tbsp chocolate chips (I used dark chocolate chips)

Preheat oven to 375.  Spray 8x8 baking dish with non-stick cooking spray.  Place banana slices on bottom of baking dish in single layer.  Sprinkle with some cinnamon, and some 1/4 tsp Truvia.  Cover dish with foil and bake for 15 minutes.  Combine dry ingredients (oatmeal, salt, baking powder, truvia, & cinnamon) in a dish.  In another dish, whisk together milk, honey, vanilla, & egg.   Pour oatmeal mixture over bananas.  Then pour milk mixture over oatmeal & bananas. Sprinkle chocolate chips on top.  Bake 30 minutes, until oatmeal is set.

Makes 6 servings.

125 Calories
4g Fat
17g Carbs
2g Fiber
7g Protein
50g Sodium

Friday, June 15, 2012

'Thin Mint' Protein Shake

Am I the only one who LOVES thin mint cookies?  I seriously doubt it.  But I may be one of few who avoids the Girl Scouts like the plague when they're trying to sell cookies.   Seriously.  So there's the blizzard at DQ (pictured above) which I'm sure tastes delicious, BUT it packs over 1000 calories, 31 tsp sugar, and more saturated fat than one should have in an entire day! (One article said it was like drinking two big macs!!)

So why binge and then feel guilty and beat yourself up -- Just make a smart choice.  Making a lifestyle change - and living healthy - is not as hard as a lot of people make it out to be.  Living healthy is not about deprivation.  Living healthy is finding a balance, and being able to take care of yourself physically & mentally.  Sure, I avoid places like DQ (and most fast food places really) like there's no tomorrow, BUT I do not deprive myself.  If I am going out to eat, I do research beforehand to figure out what my more healthy choices are.  Here's an Easy - HEALTHY - PROTEIN PACKED treat that tastes guilty but totally isn't!!

1/4 cup white kidney beans
6-7 ice cubes
dash mint extract (It doesn't take much!)
dash Truvia (Or sweetener of your choice - but really, just a PINCH)
1 tbsp cocoa powder
Chocolate protein powder (I used 1.5 scoops - a serving of the protein I'm using (Vitacost) is 2 scoops)
3/4 cup almond milk (I used So Deliciousl Vanilla Almond Plus Almond Milk - has 5g protein per serving)

Combine all ingredients in blender - blend until smooth! 

That's it. Stick a straw in it, enjoy.

Now, for the nitty gritty - nutrition info -

((This will vary a bit depending on what kind of protein you use - and almond milk as well))
214 Calories
4g Fat
23g Carbs
6g Fiber
30g Protein
175mg Sodium

You can thank me later....

Now if I can just come up with a healthy alternative to the Samoa..... ;)

Wednesday, June 13, 2012

Zucchini 'Tots'

Soooo - I saw a similar recipe on MyFitnessPal today.... But it didn't look to be quite as 'healthy' as they were touting it to be because it had panko bread crumbs in it.... and 1/4cup Parmesan Cheese.... So I tweaked it a bit, and tried out my version -- turned out SO YUM!!  I made 12 -- and figured 3 was a decent serving - so it makes 4 serving of 3 - but they're so low in calories that you can eat a couple servings if you want and not feel guilty.  I put a little salt substitute on mine when I ate them - Delish!! And they do have the texture of tater tots. :)

1/4 cup quick oats
1/4 cup onion - chopped
1 cup zucchini - chopped
1 egg
2tbsp parmesan cheese

Preheat oven to 400.  Spray muffin tin w/non stick cooking spray.  Combine all ingredients in food processor and mix until smooth/well blended.  Spoon into muffin tin cups. Press down into muffin tin (so relatively flat) with a spoon. Bake 15-20 minutes, until they start to get lightly browned on top. 

Per serving....
56 Calories
3g Fat
6g Carbs
1g Fiber
4g Protein
69mg Sodium

Pizza Mini Quiche

I've been trying to come up with different ways to send my boyfriend to work with portable food that is healthy and high in protein.  Mini Quiche is a perfect breakfast!!  This is just another variety I recently decided to try.  Turned out pretty good....  I just divide them into preportioned baggies so he can grab one and be on his way to work!

9 slices turkey pepperoni
24 tbsp liquid egg whites
1/4 green pepper - chopped
1/2 cup skim milk
about 1/8 cup shredded cheese

Preheat oven to 350.  Spray muffin tin with non stick cooking spray.  In measuring cup, mix egg whites & milk.  I also add some black pepper to the mixture.  Evenly divide between the 12 muffin cup in the tin.  Tear up the pepperonis - or chop them - and drop into muffin tins, try to do an even amount into each.... Do the same with the green peppers.  Divide the cheese between the 12 muffin cups and sprinkle on top.  Bake 25-30 minutes. 

Makes 4 servings of 3 mini quiche each.

86 Calories
2g Fat
4g Carbs
13g Protein
256mg Sodium

Strawberry Sorbet ~ Fruity Goodness!

I felt like something a little fruity today.... So this is what I came up with, and it was surprisingly tasty!!  Doesn't take long to prep (like 2 minutes?) just takes a while to freeze up -- so try to make this a bit ahead of time.  It is SUPER low in calories, and high in protein -- perfect snack if you ask me.  I made this with Strawberries, but you could use blueberries, blackberries, raspberries, banana (this would increase the calories a bit since they are a bit high in sugar), etc.... Mango would probably be good too!!

5 medium strawberries (I just chopped the top/stems off)
1 scoop Vanilla Protein Powder
about 4oz water

Combine all ingredients in blender.  Blend until smooth. Put in freezer.  Let sit for about 30 minutes - stir up again (it is starting to freeze over on top and on the sides/bottom at this point, but mix all that in with the more liquidy parts) -- Freeze for another 30-45 minutes.  Dig in!!

113 Calories
2g Fat
9g Carbs
2g Fiber
18g Protein
48mg Sodium

Tuesday, June 5, 2012

Easy Breakfast Quiche - 2fer Tuesday!

Well, today is your lucky day!!  j/k. :)  I've got two yummy recipes for you.  Both are super simple, and portable, which makes for a great breakfast on the go.  Also, they are both low in calories and high in protein!! 

Made Salsafied Turkey Sausage Mini Quiche for my boyfriend (this recipe was inspired by my mom).....
3tbsp salsa
about 1/5 cup Turkey Sausage Crumbles
18tbsp liquid egg whites
1/4 cup skim milk

Preheat oven to 375.  Spray muffin tin with non stick cooking spray.  Combine all ingredients (except sausage) in a dish and mix thoroughly.  Divide sausage between 6 muffin cups - sprinkle in bottom of each cup.  Pour in egg white mixture over the sausage.  Bake for 30-35 minutes. 

Makes 2 servings of 3 mini quiche each --
106 Calories
1g Fat
7g Carbs
18g Protein
616mg Sodium

Made Veggie Parmesan Veggie Quiche (this recipe was inspired by one of my awesome MFP friends!)
1/2 cup frozen broccoli - thawed
13 tbsp liquid egg whites
1/4 cup skim milk
2 mushrooms - chopped
1tbsp grated parmesan cheese

Preheat oven to 375.  Spray muffin tin with non stick cooking spray.  Combine all ingredients (except mushrooms & broccoli) in a dish - mix thoroughly.  Divide broccoli & mushrooms between 6 muffin tin cups, and place in each muffin tin cup.  Pour egg white mixture over the veggies.  Bake 25-30 minutes.

Makes 2 servings of 3 mini quiche each --
89 Calories
1g Fat
6g Carbs
1g Fiber
15g Protein
229mg Sodium

Saturday, June 2, 2012

Turkey Parmesan Stuffed 8-Ball Zucchini

Came across these cute little zucchini at a little Farmer's Market near my house today....

In case you haven't  noticed -- I LOVE Zucchini!!  I eat it several times a week.  But I'd never seen these before - so of course I had to get them.  The sign at the farmer's market said they were great for stuffing.  Perfect -- something new for me to try!!

So here's what I came up with.....

2 8-Ball Zucchini
1/4 Large Onion chopped
1/4 cup bread crumbs (I used Italian Style)
4oz lean ground turkey (browned)
1tbsp Grated Parmesan Cheese
1 egg (lightly beaten)
2 mushrooms - chopped
parsley (about 1tbsp)
garlic powder (about 1/2 tbsp)
fat free cooking spray

-Cut zucchini in half (horizontally, not through the stem)
-scoop out pulp (melon baller works great for this) and set aside.
-Parboil shells in salted water for about 2 minutes, drain.
-Preheat oven to 350.
-Chop zucchini pulp, heat in skillet over med-high heat (spray skillet w/non stick cooking spray prior to adding in zucchini). Add in onion, mushroom, 1/2 garlic powder, and other seasonings if you like.  Cook until tender. 
-In large bowl, combine cooked zucchini pulp mixture, bread crumbs, remaining garlic, parsley, egg, parmesan, and ground turkey (already cooked).   Mix thoroughly. 
-Spray baking dish with non-stick cooking spray.  Place shells in baking dish -- Stuff shells with zucchini mixture.  Place top of shell on top for baking.  Bake for 17 minutes.


For one....

212 Calories
9g Fat
17g Carbs
2g Fiber
19g Protein
351mg Sodium

Friday, June 1, 2012

Spicy Broccoli, Spinach & Ground Turkey Stir-Fry!

I think when people make stir-frys they normally don't think about putting in ground turkey -- I know I used to mostly do chicken or steak, but yesterday I made this for lunch and it was delish!!  Check it out - high in protein & fiber, and low in calories!!  This is a complete meal, that packs tons of flavor, and won't leave you hungry!

2cups raw spinach (I used flat leaf)
6oz ground turkey, lean
1/4 cup chickpeas (drained/rinsed)
2tbsp Salsa (I used Great Value Black Bean & Corn Salsa)
3 cups broccoli (I used frozen)
seasonings to taste (I used Mrs Dash Garlic & Herb, McCormick Hot Shot, & Mrs Dash Southwest Seasoning)

Brown turkey - make sure cooked through - season with Mrs Dash Garlic & Herb & hot shot.  Set aside. 
Sautee broccoli over med-high heat, until tender, add in spinach & chickpeas.  Season with Southwest Seasoning.  Sautee until broccoli is wilted.  Add Turkey back into the frying pan - and mix in salsa.  Mix well, and remove from heat. 


435 Calories
15g Fat
26g Carbs
11g Fiber
38g Protein
511mg Sodium