Thursday, November 15, 2012

Pumpkin Protein Pancakes

I've been really into pancakes since I made chocolate chip pancakes with coconut flour the other day..... So today I made Pumpkin protein pancakes with Almond Meal!  They are 'mostly' Paleo Friendly (I used Whey protein) - but they are so deeelish!!
You'll need:
2 scoops Vanilla Protein (I use Body Fortress)
1 cup egg whites (I used liquid egg whites - Great Value)
3/4 cup canned pumpkin
1/2 cup almond meal/flour
1/2 tsp stevia powder
1/8 tsp ginger
1/4 tsp nutmeg
1/2 tsp cinnamon
1/2 tsp pumpkin pie spice
1/4 tsp baking soda
1/4 tsp salt (I used salt substitute)
Mix egg whites & pumpkin. 
In a large bowl, combine dry ingredients, then add egg white/pumpkin mixture to dry ingredients.  Mix well.
Heat a skillet or frying pan on med-low heat.  I cooked my pancakes using coconut oil to grease the pan. 
about 1/3 cup batter = 1 pancake
Cook for about a minute on bottom, then flip, and cook for another minute or so.
Makes 7 pancakes.
Per pancake:
126 Calories
5g Fat
7g Carbs
2g Fiber
14g Protein
99mg Sodium
**I topped my pancakes with a sprinkle of cinnamon & about 1/2 tbsp agave nectar (for three pancakes) -- it was AMAZING!!

Tuesday, November 13, 2012

My first half marathon.... and some yummy Pumpkin muffins!!

This past Saturday, I ran my first half marathon.  This is a huge deal to me because I was that girl in gym class who wouldn't even run the mile.  This was by far one of the most challenging things I have ever done.  Not only was the race itself challenging, but the training leading up to the race was intense.  I had been training for that one day for three months.... When we did our first group run very early one Saturday morning, five miles was killer.  But I really saw progress - very quickly.  And in the end I could run several miles before I had to take a break to walk for a minute.  I did not have a time goal originally - then I decided I wanted to complete it in less than 3 hours. 
It's weird.  It felt hard while I was doing it.... but once I got done and sat for a couple minutes I remember thinking "that wasn't so bad".   I guess I really meant it wasn't as hard as I had built it up to be in my head.  I had built it up to be this huge feat that I couldn't possibly conquer.  But I did.  The most we ran in training was just over 11 miles.  The race - all 13.1 miles - was amazing.  And I'm already planning my next half!
On to another yummy recipe!
I found this recipe here - and I tweaked it just a bit - but it's absolutely deeeeelish!!
You'll need:
3 scoops vanilla protein powder (I used Body Fortress)
1 cup almond flour/meal
3/4 cup canned pumpkin
3 large eggs
1tsp baking soda
1tsp reduced sodium baking powder
1/2 tsp cinnamon
1 1/2 tsp pumpkin pie spice
dash salt (I used salt substitute)
1/8 tsp stevia powder
2tsp almond butter
Preaheat oven to 350.
Whisk eggs, and then combine all ingredients in a large bowl.
Grease muffin tin w/coconut oil or line with cupcake liners.
Spoon batter into muffin tin. 
Bake 20-25 minutes.
Makes 12 muffins
Per muffin -  
128 Calories
8g Fat
5g Carbs
2g Fiber
11g Protein
106mg Sodium

Tuesday, November 6, 2012

32 Calorie Decadent Cookies!

This was my first attempt at these cookies (hence, they are not very pretty just yet) but hey, they are awesome. I found the original recipe here and tweaked it, because that's how I roll.  I swapped almond flour for coconut flour, and of course had to reduce the amount because coconut flour is a bit different..... used plain ol' sunsweet pitted dates (worked great, and far cheaper than Medjool Dates.  Check out the goodness:
You'll need:
6 Sunsweet pitted dates
1/4 cup canned pumpkin
1/2 tsp allspice
1tsp reduced sodium baking powder
1/4 cup reduced fat unsweetened shredded coconut
1/8 cup organic coconut flour
1 large egg (lightly beaten)
1/2 tsp cinnamon
3oz dark chocolate (I melted 10 squares from an XL Hershey's Special Dark Bar)
Preheat oven to 350. 
Blend (in food processor) flour & dates.  This will take 2-3 minutes
In bowl, combine flour/date mixture along with baking powder, pumpkin, coconut, egg, & cinnamon.  Mix well.
Spoon onto lined baking sheet (use parchment paper) - will make 20-24 "balls".  Push your finger down in the center to make a 'nest'.
Bake 10 minutes.
Remove from oven and cool ten minutes.
Melt chocolate, and spoon into cooled cookies. 
Rest 1 hour.
(I refridgerated mine after putting the chocolate in the cookies -- picture was taken while chocolate was still warm)
Mine made 23 cookies.
Per Cookie:
32 Calories
2g Fat
4g Carbs
1g Fiber
1g Protein
17mg Sodium

Monday, November 5, 2012

Chocolate Coconut Protein Balls

These turned out wayyyy too good!!  I ate 6 already.... But I don't feel guilty at all!!  They have awesome ingredients, and are soo tasty!!
You'll need:
2tbsp unsweetened reduced fat coconut - toast at 350 for 8 minutes
1/2 cup coconut flour
3 scoops chocolate protein powder (I use Body Fortress)
1/4 cup unsweetened coconut milk
1tbsp vanilla extract
Stevia (I used 1/2 tsp powder, and a dash of liquid)
4tbsp liquid egg whites
1/4 cup almond butter (creamy)
1/2 tsp cinnamon
dash salt (I use salt substitute)
2tsp reduced sodium baking powder
1/4 cup carob chips
1/4 cup dark chocolate chips
Preheat oven to 350.
Combine dry ingredients.  Add wet ingredients, and mix well (use a fork or wooden spoon).
Line baking sheet with parchment paper.
Roll dough into balls (should make about 24)
Space evenly on baking sheet (though they won't really flatten or spread when you bake them)
Bake 7-9 min (8 min was perfect in my oven)
Let cool 5 min on baking sheet.  Move to wire rack and cool completely.
Store in airtight container in fridge.
Makes 24 servings (1 'ball' each)
68 Calories
3g Fat
4g Carbs
1g Fiber
5g Protein
42mg Sodium

Friday, November 2, 2012

Pumpkin Craisin Muffins (or Cupcakes?!)

These were originally supposed to be muffins.... But then I thought they'd be really yummy with some skinny cream cheese icing (see my previous recipe here).  As I suspected, they are delicious - with OR without icing!!  These are not only low cal and tasty, but they have some protein hidden in there too!!

You'll need:
3 eggs + 6 tablespoons egg whites
1/4 cup canned pumpkin
1/4 cup coconut oil - melted
1/4 cup no sugar added applesauce
1 tsp vanilla extract
dash stevia
1/4 cup coconut flour
3 scoops vanilla protein powder (I used Body Fortress)
1/4 tsp baking soda
1tbsp pumpkin pie spice
1/4 cup reduced sugar Craisins
1/2 tsp salt substitute
Preheat oven to 350.  Line or grease muffin tin.
Whisk eggs, pumpkin, coconut oil, applesauce, vanilla & stevia together.  Add flour, salt, baking soda, pumpkin pie spice and stir well.  ((Taste batter - if it needs to be a bit sweeter, add more stevia)).  Fold in Craisins.
Scoop into muffin cups.
Bake 30 minutes.
Makes 12 servings
94 Calories
4g Fat
7g Carbs
2g Fiber
9g Protein
63mg Sodium
**Nutrition information is for UN-ICED muffins**