Thursday, July 26, 2012

Hawaiian Overnight Oats

This is by far my favorite overnight oats recipe yet!  It sounded good - but I didn't realize just how good until I tasted it this morning.  I think this is going to become one of my go-to breakfasts!  Of course, it's loaded with protein and good carbs - which makes it perfect for pre- or post-workout.

1/5 cup pineapple (could use chunks or crushed)
1tbsp plain greek yogurt (I used Dannon Oikos)
1/2 scoop vanilla protein powder (I used Body Fortress)
1/4 cup unsweetened coconut milk
1/3 cup quick oats
1/3 -1/2 tbsp flax seeds
1/4 tbsp chia seeds
dash coconut extract

Combine all ingredients in bowl/jar.  Mix well.  Refrigerate overnight.  In the morning, your Hawaiian oats are ready to go!

238 Calories
6g Fat
32g Carbs
4g Fiber
19g Protein
50mg Sodium

I paired this with an egg white scramble (4tbsp liquid egg whites, 1/4 cup raw spinach, 1/8 cup black beans - drained/rinsed, 1/8 cup no salt added diced tomatoes, salt substitute, pepper) and it was the perfect breakfast for only - 303 Calories, 6g Fat, 38g Carbs, 6g Fiber, 27g Protein, 163mg Sodium! 

Tuesday, July 24, 2012

*Pumpkin Pie Overnight Oats*

Ok another overnight oats idea.... Everyone here should already know I have a slight obsession with Pumpkin.  Love it.  Can't get enough.  Added bonus - it's low in calories, and high in Fiber - and full of nutrients!

I am not a fan of cereal or Oatmeal for breakfast -- too many carbs & not enough protein.  But with oatmeal, you can add protein powder - and BOOM!  Protein Packed Oatmeal!  Which makes it the perfect breakfast!!

1/4 cup quick oats
1/2 scoop vanilla protein powder
1/8 cup canned pumpkin
1/4 cup unsweetened coconut milk (I use So Delicious - from the box, not the refrigerated section - 45 cal/cup,, 15mg sodium)
1/4 cup plain greek yogurt (I used Oikos)
1/2 tbsp flax seed
1/2 tbsp chia seeds
packet truvia (or sweetener of choice)

Combine all ingredients in bowl/jar.  Mix well.  Cover and refrigerate overnight. In the morning - grab a spoon and dig in!

244 Calories
7g Fat
26g Carbs
7g Fiber
24g Protein
58mg Sodium

Monday, July 23, 2012

CherryPie Overnight Oats!

Yep, it seems I'm on a bit of a cherry kick.  Basically because I need to use up the can of No Sugar Added Cherry Pie Filling I opened the other night.  But it works out because I like cherry (sometimes).  I decided to try making overnight oats.  I've seen the recipes floating all over the internet but hadn't tried it.  I used Chia Seeds (high in fiber) and Flax Seeds (contains Omega-3 Fatty Acids).  I also added protein powder (because if you know me or read my blog, I like a high protein breakfast - and I like to balance carbs with fiber and protein)....

This is super simple - You just mix all the ingredients together and stick it in the fridge overnight!  How easy is that?

1/3 cup Quick Oats
1/2 tbsp flax seeds
1/2 tbsp chia seeds
1/3 scoop Vanilla Protein Powder
1/3 cup no sugar added cherry pie filling
1/4 cup plain greek yogurt
1/3 cup unsweetened coconut milk
1 packet truvia

Combine all ingredients in a jar or bowl - cover.  Refrigerate overnight.  Try to use a container that allows a little room for expansion (as in there is a bit of room between the lid and the top of the oats) as the chia seeds expand when they absorb water).  Dig in when you get up!!

271 Calories
7g Fat
38g Carbs
6g Fiber
19g Protein
78mg Sodium

**Because it has 32g net carbs, this is a perfect pre- or post-workout snack/meal!

I'm going to play around with flavors - will post more ideas this week!! :)

Sunday, July 22, 2012

Cherry Cheesecake Fake-Out!

Yesterday while I was doing a little grocery shopping at Wal-Mart, I went down the aisle with all the pie fillings..... I was just looking to get my normal canned pumpkin.  But I stumbled upon no sugar added pie fillings - I picked up a can of Cherry thinking there must be something I can do with this (the nutrition facts were pretty stinkin good!)  This little dish is small enough for someone who doesn't like to eat a large breakfast, but is packed with protein.   This would also make a great late night protein packed sweet snack!

Here's what I came up with.....
1tbsp 1/3 less fat cream cheese, softened (I used generic store brand)
1/3 scoop vanilla protein powder (I used Body Fortress)
1 packet Splenda (or sweetener of your choice)
2/3 cup plain greek yogurt (I used Taste of Inspirations)
1/3 cup no sugar added cherry pie filling (I used Great Value - Wal-Mart brand)

Combine cream cheese, vanilla protein, splenda, and greek yogurt.  Mix in small bowl until well blended.  Put in the freezer for 20-30 minutes (this is just to set it a bit).  Remove from freezer and top with Cherry pie filling.  Enjoy! 

*Who says you can't have dessert for breakfast?!*

206 Calories
4g Fat
18g Carbs
1g Fiber
25g Protein
151mg Sodium

Tuesday, July 17, 2012

Semi-HomeMade Key Lime Greek Yogurt!

If you read my blog at all you know two of the things I adore - Key Lime foods and greek Yogurt.  Lime is just plain delicious.  Greek Yogurt is preferred over regular yogurt because it has so much more protein.  Sure the calories tend to be a bit higher, but when you are eating healthy and living a well rounded lifestyle, calorie is not king.  It's all about balance.  So today I took a stab at making my own Key Lime Greek Yogurt - It was easy and turned out delish!! 

Dannon Oikos makes a really tasty Key Lime Greek Yogurt..... Nutrition information for one serving of that is as follows....
160 Calories
4.5g Fat
18g Carbs
0g Fiber
11g Protein
75mg Sodium

What I came up with today is as follows:
3/4 cup PLAIN Greek Yogurt (Non-Fat) - I used Taste of Inspirations (130 Calories/cup)
1/2 scoop vanilla protein powder - I used Body Fortress
squirt lemon juice
couple squirts lime juice
packet of Splenda

Combine all ingredients in a bowl (Lemon Juice - I really just used a very small squirt, Lime Juice - I probably used 1/2tsp - it doesn't take much - you can adjust to taste) -- Dig in and Enjoy! 

Here's how this stacks up -
Entire recipe makes 1 serving

157 Calories
1g Fat
10g Carbs
1g Fiber
28g Protein
88mg Sodium

This is a major WIN in my book!!

**This would also make a great frozen treat!!**

Friday, July 13, 2012

Brown Sugar Banana Baked Oatmeal

Here's an updated version of the baked oatmeal.... Slightly different - and more 'cakey' in texture.  Low in calories, low in sodium, and a fair amount of protein.  These are GREAT with greek yogurt (flavor of your choice, or I like to do plain greek yogurt and add some vanilla protein powder and cinnamon to the yogurt) - and make a great addition to breakfast or even as a snack!

2 medium bananas (this is a great recipe to use your over ripe bananas too!) - sliced
2 cups quick oats
2 scoops vanilla protein powder
2 eggs
1 tsp baking powder (reduced sodium)
dash salt (I use salt substitute)
2 cups unsweetened coconut milk
1/2tsp Truvia
2tsp splenda brown sugar blend
Cinnamon (to taste)

Preheat oven to 375.  Spray 13x9 baking dish with non-stick cooking spray.  Place bananas in bottom of baking dish in single layer.  Sprinkle with a dash (about 1/3 of the 1/2tsp Truvia) and cinnamon.  Cover with aluminum foil - bake 15 minutes (10 minutes if bananas are already a bit soft).
Beat eggs together.  Combine all remaining ingredients in large bowl - mix well. 
Remove bananas from oven - remove foil.  Pour oat mixture over bananas.  Spread evenly. 
Sprinkle cinnamon on top. 
Bake (uncovered) for 30 minutes (still at 375). 
Remove from oven, let cool, cut into 12 even 'bars'.

115 Calories
3g Fat
16g Carbs
2g Fiber
7g Protein
49mg Sodium

Sunday, July 8, 2012

Cheesy Chicken Zucchini 'Cupcakes'

I know, I know, these don't really look like any kind of cupcakes.... But I called them that because I baked them in a muffin tin....  (and the picture isn't beautiful, but you'll won't care once you taste these because they are scrumptious!!)

This is a pretty quick dinner....  Anyone - including the kiddos will like it.  Even my boyfriend said it was good (which is a lot coming from him).  It's high in protein, and low in calories & carbs which makes it the perfect dinner dish!  Pair this with a side salad and dinner's done!! 

5oz boneless/skinless chicken breast -
1 large zucchini - sliced
4tbsp fat free cream cheese - softened
4tbsp salsa of your choice (I used Wholesome Goodness Garden Style Mild)
diced onions (about a tbsp & a half)
mushrooms (1 med-large mushroom - chopped)
3tbsp parmesan cheese (I used grated)

Preheat oven to 375. 
Sautee or bake chicken until cooked through.  Feel free to add seasonings if you like -- I added some black & red pepper.
Set chicken aside.
Sautee zucchini for a few minutes.  Remove from pan and set aside.
Sautee onions & mushrooms until tender.  Set aside.
Combine salsa & cream cheese in a bowl. 
Spray muffin tin with non-stick cooking spray.
Layer in each muffin tin in this order - Zucchini, Chicken, Salsa/Cream Cheese mixture, zucchini, onion/mushroom, zucchini. ((When stacking them, try to place the largest slices of zucchini in the bottom of each cup in the muffin tin))
Lastly - top each with a sprinkle of parmesan cheese.
Bake 20 minutes.
When they're done, you'll need to remove them with a spoon (they may fall apart a little because of the cream cheese), but they'll stay stacked for the most part. 

Makes 2 servings of 6 'cupcakes' each.

Nutrition information - per serving =
184 Calories
4g Fat
11g Carbs
2g Fiber
22g Protein
382mg Sodium

Monday, July 2, 2012

Key Lime Protein Bars

These are pretty simple to make.  It's kind of like a cross between cheesecake & key lime pie - but in the form of a good for you protein bar!  Score! 

1 egg
2 egg whites
8oz Fat Free Cream Cheese - softened
2tbsp plain non-fat greek yogurt
1/2 cup non fat instant dry milk
2 scoops vanilla protein powder
2tbsp shredded unsweetened coconut
1tsp grated lime zest
2tbsp fresh lime juice
1tbsp lemon juice
1/2 cup unsweetened coconut milk
3tsp Truvia (or sweetener of choice)

Preheat oven to 375.
Whisk egg whites in bowl.  Combine cream cheese & remaining ingredients (minus eggs) in blender.  Once smooth, add eggs - blend until fully mixed.
Spray 8x8 dish with non-stick cooking spray.  Pour in batter.
Bake 30 minutes. 

8 Servings
128 calories
3g Fat
9g Carbs
1g Fiber
17g Protein
242mg Sodium