Wednesday, August 22, 2012

Protein Infused Cranberry Orange Loaf

I like to make these types of things for my boyfriend to take to work..... He doesn't like to eat breakfast.... But he likes muffin/cakey type things like this so I figured why not infuse with some protein and make it even better?  This is super simple, and the cake is so moist.  I cut into slices and then freeze.  I take out a slice the night before and put it in the fridge, then it goes in his lunch the next day! 
1 package martha white cranberry orange muffin mix
2 scoops vanilla protein powder (I use body fortress)
1/4 cup canned pumpkin
1/4 cup vanilla almond milk
1/3 cup plain greek yogurt
Preheat oven to 390.  Spray loaf pan with nonstick spray (I use the baker's spray that has flour in it)
Combine all ingredients in large bowl and mix thoroughly. 
Pour into loaf pan.
Bake for 15-20 minutes - keep an eye on it - it's so moist it takes a little time to get fully cooked in the middle (at least in my oven it does).
Cut into 7-8 slices.
For 7 slices, Nutrition info is as follows.....
168 Calories
4g Fat
23g Carbs
1g Fiber
11g Protein
162mg Sodium

Sunday, August 19, 2012

Chocolate Raspberry Protein Shake

Chocolate Raspberry is a pretty yummy combination.... So here's a low cal, high protein, high fiber shake for you.  It is super easy, super healthy, and super delicious!

1 scoop vanilla protein powder (I used Body Fortress)
2tbsp Cocoa Powder (I used Hershey's)
1tbsp Polaner Sugar Free w/Fiber Raspberry Preserves
1/5 cup white kidney/cannellini beans - drained/rinsed (I use Rienzi because they are LOW in sodium to begin with)
1/8 cup canned pumpkin
1/2 cup unsweetened coconut milk
1tbsp Plain Greek Yogurt

Combine all ingredients in blender.  Blend until thick & smooth.  Stick a straw in it and enjoy!

Makes 1 serving.

230 Calories
5g Fat
26g Carbs
10g Fiber
32g Protein
102mg Sodium

This ALSO has
331mg Potassium
81% Vitamin A DV

Thursday, August 16, 2012

Strawberry Pineapple and Pumpkin Protein shake?!

As you all know, I LOVE to add stuff into my protein shakes that add lots of nutrients, without a lot of calories.  Pumpkin is one of my FAVORITE things to add!  One reason it's great, in addition to all the health benefits it brings, is because it's relatively easy to cover up flavor wise, PLUS it makes the shakes thick and delicious!

The shake I made today is one of my new favorites!

1tbsp Polaner All Fruit Sugar Free w/Fiber - Strawberry Preserves
1/4 cup Pineapple chunks
1/2 cup unsweetened coconut milk (I use So Delicious)
1 scoop vanilla protein powder (I use Body Fortress)
1/4 cup canned 100% pumpkin (I use Libby's)
6-7 ice cubes

Combine all ingredients in a blender - and DIG IN!

And you're welcome! ;)  So delicious!  Here's the stats!

204 Calories
4g Fat
16g Carbs
6g Fiber
27g Protein
75mg Sodium

Tuesday, August 14, 2012

Semi-home made Blackberry Greek Yogurt

I used to eat a lot of the different flavor varieties of Greek Yogurt.  While I still recommend this over regular yogurt, I have switched to just getting plain greek yogurt and sprucing it up however I deem necessary on any given day.  There are a few advantages to this.... Plain greek yogurt can be used in place of mayo, sour cream, etc in lots of savory dishes..... Plain greek yogurt also has a lot less sugars (so less carbs), less calories, and more protein than the flavor pumped varities.  I've heard a lot of people have trouble getting over the tangy taste of greek yogurt.  Well I've got news for ya.  Plain regular yogurt is tangy too.  Because yogurt, plain yogurt, isn't sweet by nature.  We sweeten it up - and that's why you're used to sweet yogurt.  Which is fine.  But don't automatically shy away from greek yogurt because it's tangy!  Sweeten it up!! 

Today I made Blackberry Greek Yogurt....

1/2 cup non-fat plain greek yogurt (I used Dannon Oikos - I also like Wegman's brand, Chobani, and Taste of Inspirations)
1.5tbsp Polaner Sugar Free w/Fiber Seedless Blackberry Preserves
1/4 tsp sweetener (I used Truvia)
dash vanilla protein powder (I used about 1/5 scoop Body Fortress)

Combine all ingredients in a bowl - Mix well.  Pretty simple.

Here's the stats:
Makes 1 serving.
103 Calories
0g Fat
15g Carbs
5g Fiber
16g Protein
54mg Sodium

Friday, August 10, 2012

Chocolate Glazed Chocolate {Pumpkin} Cupcakes

For my mom's birthday I wanted to make her some cupcakes.... But she's trying to be healthy too, so I didn't want to ruin her whole day.  Here's what I came up with....

One of my friends on MyFitnessPal mentioned that she made chocolate cupcakes with just cake mix and a can of pumpkin.  WHAT?!  This is right up my alley!!  So I perused the internet - and it's true.  This does work.  Then I found a recipe for frosting that I could tweak a bit - which really turned out to be more of a glaze.... and here we go!

For cake:
2/3 can 100% canned pumpkin (not pumpkin pie mix)
Duncan Hines Devil's Food Cake Mix
1 scoop vanilla protein powder (I used Body Fortress)
1 scoop chocolate protein powder (I used Body Fortress)

For glaze:
2 cups confectioners sugar
1tsp vanilla extract
1/2 cup light/low sodium butter (I used Smart Balance) - take this out of the fridge about an hour before you are going to use it so it can soften
3-5 tbsp unsweetened coconut milk
2tbsp cocoa powder

Preheat oven to 325. (Or higher depending on what kind of tin you're using - see cake mix packaging)
In large bowl, mix canned pumpkin, cake mix, protein powder and a little water (only as much as you need to make it more mixable).  It should form a thick batter consistency.
Line cupcake tin with liners - you can make regular cupcakes or mini -- mini would make around 6-, regular would make around 30.
Spoon batter into liners. For regular size cupcakes, fill about 2/3 full.  For mini cupcakes just put about a spoonful in each liner.
Follow baking instructions for the cake mix -- I used a dark metal tin and each batch took 18 minutes to cook.
Let cupcakes cool completely.

For glaze:
In large bowl, cream butter, sugar, & vanilla. Add in cocoa powder, and coconut milk 1tbsp at a time.  Beat until fluffy.   If too sweet, add more milk.  I ended up using about 1/5 cup coconut milk to cut the sweetness.
I refrigerated the icing for about half an hour before frosting the cupcakes. 
Then I put it into a zip loc baggie, cut the corner off, and squeezed a small amount onto each cupcake. 
Refrigerate cupcakes.

Serving =
1 regular iced cupcake or 2 iced mini cupcakes.

109 Calories
3g Fat
18g Carbs
1g Fiber
3g Protein
130mg Sodium

Tuesday, August 7, 2012

Zucchini Mushroom Spinach Quiche

I am proud to say that this entire quiche was my lunch today.  Yep. I ate the whole thing - and you can do that too - without feeling guilty!  ;)  I like food.  I like yummy tasty delicious food.  And I haven't given that up since I've changed my eating habits and lost a bunch of weight.  So here's how to make this scrumptious easy meal (which can also be for breakfast as well!)

4tbsp liquid egg whites
1 egg
1 medium zucchini - chopped
1 cup spinach - torn or chopped
3 medium mushrooms - chopped
onion powder (to taste)
garlic powder (to taste)
red pepper (to taste)
black pepper
salt substitute
1tbsp parmesan cheese
1/2 cup unsweetened coconut milk

Preheat oven to 375. 
Sautee mushrooms & zucchini in frying pan for a few minutes over med-high heat.  Add in spinach, garlic powder, onion powder, red pepper, black pepper and salt substitute.  Cook until wilted. 
Spray 8x8 baking dish with fat free non stick cooking spray.  Spread veggies on bottom of baking dish.
Whisk together milk, egg, & egg white.  Add in more salt substitute and black pepper if you like (I did).  Pour this mixture over the veggies in baking dish.  Sprinkle with parmesan cheese. 
Bake uncovered for 35 minutes. 

Could make 4 servings (but like I said, I ate the WHOLE thing for lunch - so 4 servings) - per serving it's....
49 Calories
2g Fat
3g Carbs
1g Fiber
5g Protein
72mg Sodium

Sunday, August 5, 2012

Savory Zucchini Pie

Found this yummy delicious recipe online for Crust-less Summer Zucchini Pie at  I had to tweak it a little bit, but it turned out so good so I had to post it for you. 

1 large zucchini - shredded
3/4 small onion - chopped
1tbsp garlic powder
1/2 cup shredded cheese (I used Sargento Reduced Fat 4 Cheese Mexican Blend)
1/2 cup Whole Wheat Flour (I used King Arthur)
3/4 tsp baking powder (I used Rumford Reduced Sodium Baking Powder)
2/3 cup unsweetened coconut milk (could use almond, soy, or regular fat free milk)
1tsp olive oil/canola oil blend (I used Pompeiian)
2 eggs - whisked together
1/2 tsp salt substitute
black pepper to taste
2tbsp parmesan cheese
fat free cooking spray.

Preheat oven to 400.
Shred Zucchini in food processor.  Then squeeze water from it by wrapping it in cheesecloth or thin dishcloth and squeezing it out.
Spray baking dish (can use pie pan or I used 8x8 baking dish) with non stick cooking spray.
In large bowl, combine zucchini, onion, garlic & shredded cheese
In a separate bowl, combine flour, milk, eggs, baking powder, olive oil, salt & pepper.
Pour flour/egg mixture over zucchini mixture and mix well.
Pour into baking dish. 
Top with parmesan cheese.
Bake 30-35 minutes until set.  Toothpick or knife should come out clean when dipped in the center of the 'pie'.  Let pie set for 5-10 minutes before serving.

Makes 6 servings

119 Calories
6g Fat
10g Carbs
2g Fiber
7g Protein
184mg Sodium

Thursday, August 2, 2012

Breakfast Ideas.....

When I talk to people that are trying to lose weight (or not) it seems most people struggle the most with either eating breakfast - or figuring out what to eat for breakfast.  First off, I'm a huge believer in breakfast being the most important meal of the day.  It jump starts your metabolism, gives your brain boost, and just gets you going.  You are doing yourself a serious disservice if you aren't eating breakfast.  Now, if it's between nothing and a donut - EAT THE DONUT.  Yep I said it.  While a donut/pastry isn't a great healthy option, it's actually better than nothing when it comes to breakfast.  But ideally you should try to make healthy choices for breakfast -- So I've decided to post some pictures of my breakfasts.  I never take a lot of time preparing my breakfast - and some of this stuff can be prepared in advance, so you have NO EXCUSES!  :) 

Today's breakfast first....

Protein shake = 1/4 cup canned pumpkin + 1/2 cup Silk Light Chocolate + 1 scoop Body Fortress Chocolate Protein Powder + 1/8 cup white kidney beans + 1/2 tbsp cocoa powder + ice.

Cinnamon Brown Sugar Protein Bar (baked these yesterday, cut into 12 bars, wrapped in saran wrap and put in the fridge) - warmed and topped with Sugar-Free w/Fiber Blackberry Preserves

I also had a cup of Stash Double Bergamot Earl Grey Tea

403 Calories
7g Fat
46g Carbs - 14g Fiber (32g net carbs)

44g Protein
173mg Sodium

This was my breakfast (well part of it) from the other day.....
PB Cup Overnight Oats (these are made the night before)  + water + Greek Yogurt mixed w/Vanilla Protein Powder + a clementine

363 Calories
6g Fat
46g Carbs - 6g Fiber (40g net carbs)
46g Protein
155mg Sodium

Here's another big yummy breakfast from this week.....

Plain greek yogurt + vanilla protein powder + truvia + strawberries with brown sugar banana baked oatmeal (made in advance - sliced into bars and wrapped in saran wrap - stored in the fridge)
Egg & veggie scramble (liquid egg whites + spinach + mushrooms + 1 egg topped with a little parmesan

414 Calories
10g Fat
39g Carbs - 4g Fiber (35g net carbs)
50g Protein
212mg Sodium

And some more breakfasts I don't have pictures of.....

Strawberries & Cream overnight oats: strawberries + oatmeal + chia seeds + flax seeds + plain greek yogurt + unsweetened coconut milk + vanilla protein powder -- this is made the night before so it's grab & go
330 Calories
12g Fat
32g Carbs - 10g Fiber (22g net carbs)
29g Protein
58mg Sodium

Plain greek yogurt + plum amazins + almonds + vanilla protein powder + packet splenda
300 Calories
5g Fat
28g Carbs - 3g Fiber (25g net carbs)
39g Protein
133mg Sodium

Protein shake (plain greek yogurt + vanilla protein powder + canned pumpkin + white kidney beans + almond milk + splenda) + clementine + brown sugar banana baked oatmeal
303 Calories
5g Fat
37g Carbs - 9g Fiber (28g net carbs)
29g Protein
140mg Sodium

My breakfasts tend to include the same foods most of the time.....BUT who's saying you can't cook some chicken breast ahead of time and have that for breakfast?  Who says you can't have some salmon?  Find what works for you.  I aim for high protein breakfasts.  On days I'm going to be going to the gym in the morning, I try to have a bit more carbs but nothing too excessive. And the beans in the shakes - if you've read my blog, you know I'm a huge fan of this -- as they blend in easily (you DO NOT taste them) and they make the shake creamier and thicker - they also add fiber! :)