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


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. 
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)
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, 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
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