Four Ingredient {Healthy} IceCream

Did you know that you can make delicious icecream - using no sugar, cream or any chemicals and additives that are found in most store bought icecreams?  Bananas are the base for this yummy creation.  Bananas are great for you - helps promote good digestion, promotes high nutrient absorption, great source of potassium - the list goes on and on.... 

So here's what you do - and even my husband loves this stuff - so get on it! 

Let some bananas get pretty ripe.  Ripe bananas are better for you anyway, meaning they have more nutrients in them (though if I'm just going to eat a banana I prefer them to be almost green).

Peel those bananas - put them in a freezer safe bag - and freeze them! 

When you are ready, take 1-2 bananas out (per person who will be indulging), slice them up and throw them in the blender..... 

Add about 1/4-1/2 cup unsweetened almond milk (or coconut milk, or whatever milk you like).... 

I also usually add protein powder (vanilla, chocolate, peanut butter all go well with banana) - 1-2 scoops

I also love adding 2-3 tbsp PB2 Powdered Peanut Butter.  

Now you can add other things instead of PB2 - 

cocoa powder

chocolate chips

real peanut or almond butter - or I think something like Justin's Chocolate Hazelnut butter would be delish!

Berries (strawberries, blueberries, raspberries, blackberries)

coconut extract/coconut

Combine in blender until smooth.

You can eat this now - it will be like soft-serve - or freeze for harder icecream.

You can top with yummy things too -

Chocolate chips

sprinkles

sugar free chocolate syrup or caramel

coconut flakes

Shaved chocolate

fresh fruit

There are plenty of combinations to try.  Trust me - even picky eaters will love this - kids and husbands included! 

Super Simple Protein Pancakes....

There are lots of protein pancake recipes out there.... But this has got to be one of my favorites.  It can be tweaked to include your favorite ingredients as well.  

I like to eat pancakes but I don't want all the carbs - here's a way to avoid all the starchiness (depending on what you use, there will still be some carbs, but no starchiness from flour). 

Version 1 - Banana Chocolate
 1 scoop chocolate protein
1/3 small banana
1/3 cup egg whites

Version 2 - Pumpkin Spice
1 scoop vanilla protein
1/4 cup canned pumpkin
1/3 cup egg whites
dash pumpkin pie spice
dash sweetener of choice

Version 3 - Apple Pumpkin
1 scoop vanilla protein
1/8 cup canned pumpkin
1/8 cup unsweetened applesauce
dash sweetener of choice
dash pumpkin pie spice

Version 4 - Pumpkin Blueberry
1 scoop vanilla protein 
1/4 cup canned pumpkin
1/4 cup blueberries
sweetener of choice

Version 5 - Chocolate 
1.5 scoops chocolate protein
heaping tbsp plain greek yogurt
dash salt
dash cinnamon
dash sweetener of choice
4 tbsp liquid egg whites
dash baking powder (I use reduced sodium baking powder) 

Version 6 - Strawberry Vanilla
1 scoop Vanilla protein
2tbsp plain greek yogurt
1/2 cup strawberries
dash sweetener of choice
dash baking powder
4 tbsp liquid egg whites
dash salt 

**The choices are endless - don't be afraid to experiment**

Combine all ingredients (I combine everything in my Ninja Blender to make batter - some of them will be relatively runny) - cook as normal pancakes!!  I like to use a small batter scoop and make smaller pancakes, all recipes are ONE serving so eat up!!  

Top with fruit (blueberries, banana, strawberries, etc), agave, sugar free honey/syrup, Cinnamon, etc.    

Enjoy! 
 

HAPPY THANKSGIVING!! Pumpkin Carrot bars with Cream Cheese topping!

I know it's been way too long since I've posted.... Things got crazy for a while with work... and my wedding, but now things are calming down - just in time for the holidays!!  

I'm cooking today for Thanksgiving at my Grandma's house tomorrow..... I like to try to healthy things up when I can (as you know) - especially when I'm taking something to someone else's house.  I think too many people still think healthy = doesn't taste good - which is so not the case!!

I found a recipe for Pumpkin Carrot bars w/cream cheese frosting online here, and decided to tweak it and make it even better!! 

You'll need: 

3/4 cup almond flour

1 scoop vanilla protein powder

2 tsp pumpkin pie spice

1tsp baking soda

2tsp reduced sodium baking powder

2 tsp stevia in the raw

1/4 cup splenda brown

1/3 cup butter (I used Move Over Butter)

2 large eggs

4 tbsp liquid egg whites (Or 2 egg white)

1 can (15oz) pumpkin

2/3 cup carrot - shredded or put through food processor

Cream Cheese Topping: 

6oz 1/3 less fat cream cheese (softened)

1/8-1/4 tsp stevia in the raw

3/4 scoop vanilla protein powder

 2tbsp skim milk

Preheat oven to 350.  Spray 9x13 baking pan with non stick cooking spray.

Whisk together eggs, pumpkin pie spice, flour, egg whites, baking powder, baking soda, protein powder, and almond flour.

Add in stevia, butter, brown sugar and mix with hand mixer.  Add in carrots and pumpkin - mix thoroughly.  Spread into greased pan.

For Cream Cheese topping - Combine cream cheese, stevia, vanilla protein powder and skim milk.  Use mixer to mix well.  

Drop spoonfuls of topping onto pumpkin/carrot batter.  Swirl mixture into batter with a butter knife.  Bake about 30 minutes until done (toothpick will come out clean when dipped in center).

Cool and cut into squares.

Makes 24 servings. 

1 square = 

78 Calories

5g Fat

6g Carbs

1g Fiber

4g Protein

135mg Sodium

More healthy cookies!

I've been on a bit of a cookie kick lately.... But all healthy.... I think I'm already starting to get into fall mode. Today, I made more healthy oatmeal cookie variations.  The top picture shoes the white chocolate peanut butter cookies - and the bottom is the pumpkin butterscotch cookies.  Both are delish!! 

White chocolate peanut butter cookies

2/3 cup old fashioned oats

1 egg (whisked)

1/2 cup unsweetened applesauce

1 packet Peanut Butter & Co Smooth Operator peanut butter

3 scoops Vanilla Protein Powder (I use body fortress)

1/4 tsp baking powder (I use Rumford Reduced Sodium)

dash stevia

1 packet sugar free fat free Jell-o white chocolate pudding mix

Pumpkin Butterscotch Cookies

2/3 cup old fashioned oats

1 egg (whisked)

 1/4 cup unsweetened applesauce

1/2 cup canned pumpkin (NOT pumpkin pie mix)

2 scoops Vanilla Protein Powder (I use body fortress)

1/4 tsp baking powder (I use Rumford Reduced Sodium)

dash stevia

1 packet sugar free fat free Jell-o white chocolate pudding mix

Directions for both cookies!

Preheat oven to 350. 

Combine all ingredients in bowl.  Mix well. 

Spoon onto parchment lined baking sheet. 

Each Mix makes about 17 cookies. 

Bake 8-10 minutes

STATS

 White chocolate peanut butter cookies

60 calories

2g fat

6g carbs

1g fiber

6g protein

101mg sodium

Pumpkin butterscotch cookies

42 calories

1g fat

5g carbs

1g fiber

4g protein

90mg sodium

 

Oatmeal Chocolate Chip Cookies - that won't wreck your diet!

 

Nom Nom Nom.  Who doesn't love chocolate chip cookies?  But seriously.  One cookie is never enough, and you can wreck your whole day (calorie wise) by having a couple cookies!  But with these - you won't.  They are full of good for you stuff, including dark chocolate!  They are even low carb and have protein!!  Score! 

You'll need: 

1 1/3 cup old fashioned oats

1/2-1 tbsp sweetener (I used Stevia in the Raw)

2 scoops vanilla protein (I use whey, Body Fortress, 30g protein per scoop)

1/4 cup dark chocolate chips (I used Hershey's Special Dark)

2 large eggs

1/4 tsp baking powder (I used reduced sodium)

1/2 cup unsweetened applesauce

Preheat oven to 350. 

Whisk eggs, and combine all ingredients in large bowl.  Mix well. 

Spoon onto baking sheet lined with parchment paper.  Makes 18 cookies. 

 Bake 7-9 minutes.

Nutritional Stats: 

Per cookie: 

67 Calories

2g Fat

8g Carbs

1g Fiber

5g Protein

21mg Sodium

Yummy PB Breakfast!

 

This yummy breakfast (or it could be a snack) was inspired by another trainer at my gym!  This is super easy, tasty, and can be prepared the night before so it's ready to go in the morning.  You can throw it in your lunch bag as a snack, and it would also make the perfect post work out snack!!  

You'll need: 

1/8 cup oatmeal (I used Quaker Perfect Portions Oatmeal (no sugar added) - Cinnamon

dash Stevia

1/2 scoop Vanilla Protein (I used Body Fortress)

1/2 cup plain greek yogurt (nonfat)

1 tbsp natural Creamy Peanut Butter (I used Market Pantry)

Combine all ingredients in bowl (may need to add a few drops of water to help everything mix well).  Mix well.  Eat or refrigerate until breakfast or snack time! 

**Side note, you could also add a few dark chocolate chips to this for a decadent non-guilty treat!  

Stats (without chocolate chips!) 

285 Calories

10g Fat

20g Carbs

2g Fiber

33g Protein

208mg Sodium

Please excuse my absence.... and a summer breakfast idea!

I must start by apologizing.  Thing have been super crazy here!   I've changed careers (I'm now a personal trainer).... I'm still planning my wedding..... and we are in the process of moving - twice!  But I've been here the whole time (just not posting) - and I've still been experimenting with easy healthy recipes!  

It definitely feels like summertime here already, even though the first official day of summer isn't until next Friday!  It's been hot and humid - and exercising outside is only advisable now if it's early in the morning or late in the evening (though I left for work at 4am yesterday and it was already super humid out then!)

If you know me, you know I'm a huge advocate of eating breakfast!  It starts your day off right, fuels your body, and gets your metabolism going.  

I LOVE greek yogurt.... and I also enjoy oatmeal.  Today I combined them for a quick easy breakfast packed with protein! 

I used: 

1/2 scoop vanilla whey protein (Body Fortress)

1 packet Better Oats Oat Fit Maple & Brown Sugar oatmeal

1/2 cup plain greek yogurt

1 packet stevia (Or sweetener of choice)

Directions: 

Combine all ingredients in a bowl.  Mix well.  I added about 1 tbsp water to make everything mix easier (since oatmeal is dry and greek yogurt is super thick).  Eat as is!  You can also mix this up the night before and put in the fridge for a grab & go breakfast.  This would also be great with added chia seeds! 

Home Made Kale Chips.... And some exciting news!

So I know I've kind of been MIA here lately..... Things have been so crazy!  I've recently decided to go ahead and work on getting my Personal Trainer certification and make a major career move!  I'm super excited, but kind of nervous at the same time!  I think my experiences will help me in this field, but at the same time, sometimes I have moments of self doubt (don't we all?)  So now I am still working my full time job (not for much longer) - working at my amazing gym part time - and studying for certification!  Whew.  it's crazy!  But it's all totally worth it!!

 

 

My lovely friend Jamesa shared with me how to make kale chips yesterday.... so I stopped, got some kale, and put the oven to good use.  They are super easy, and super tasty.  You can actually flavor them however you want -- I think cumin and cayenne pepper would be good too, but I used garlic when I made them yesterday. 

 

You'll need:

kale, pulled off the stem

olive oil

salt (I used salt substitute)

seasnoning of choice (I used garlic powder)

 

Preheat oven to 350.

Toss kale in olive oil so it's lightly coated.  I used my Misto to spray/coat but not go too heavy with it. 

Line baking sheet with aluminum foil - Place kale on baking sheet in single layer. 

Bake 12 minutes.

Sprinkle with seasonings & salt, to taste.

 

Enjoy!

Veggie-fied Spaghetti Squash Bake

Seems like I've been getting bombarded from all sides with Kale!  I know it's great for you but it's suddenly in my face all the time, so I have been trying to figure out new yummy ways to use it.  One of my trainers sent me a chili recipe the other day - it included kale & broccoli. Yep, Chili - with kale and broccoli.  It was amazingly delish.  My cousin sent me a link to a spaghetti squash bake she found on pinterest.  It looked pretty good, but I knew I could make it better, and here's what I came up with!

 

You'll need:

3 cups kale

1 small spaghetti squash (yields about 2 cups cooked squash)

5oz ground turkey (93/7)

4-5 chopped mushrooms

1/2 cup white kidney beans (drained/rinsed)

1 can no salt added diced tomatoes
1 can no salt added tomato sauce - 8oz can
seasonings - I used garlic powder, salt substitute, mrs dash tomato basil garlic
1/4 cup part skim mozzarella cheese
1tbsp reduced fat parmesan cheese

Preheat oven to 350.
Spray 8x8 baking dish with non-stick cooking spray.
Brown turkey - season with all seasonings - to taste.  Set aside in a bowl.
Poke holes with a knife in spaghetti squash - cook in microwave for 8-12 minutes, until tender.  Cut in half, carefully - will be hot. Remove Seeds.  Shred with a fork (will resemble 'noodles') - put in bowl with turkey.
Sautee mushrooms for about a minute - add kale.  Sautee until it wilts down a bit (3 cups shrink up after a few minutes).  Add tomatoes & beans, season to taste with all seasonings.
When kale is cooked, remove from heat - add to squash & turkey in bowl.
Add Tomato Sauce & 1/2 of the Mozzarella.
Mix well.
Place in baking dish.  Top with remaining mozzarella and parmesan.
Bake for 30 minutes. 
Makes 4 servings.

Per serving:
180 Calories
5g Fat
21g Carbs
5g Fiber
14g Protein
203mg Sodium

 



Berries & Cream Protein Rich Muffins!

So I saw a recipe for some 'strawberry shortcake muffins' that looked

good, but I knew I could improve upon it and tweak it to my 'needs'!

 

These muffins are super tasty, low in carbs & calories, high in protein, and flour free!  They have some old fashioned oats & berries in them so they are full of good carbs.  These would make a perfect breakfast (I'd eat two of them for breakfast) or a great snack!!  You could even have them for dessert and top them with a little vanilla icecream or cool whip (sugar free or fat free if you like!).

 

You'll need:

1 1/4 cup old fashioned oats

3 scoops vanilla protein powder (I used Body Fortress)

2 large eggs

1 cup plain greek yogurt

1-2 tsp stevia (to taste)

2tsp reduced sodium baking powder

1/4 cup water

1 1/2 cups mixed berries (I used Wyman's triple berry blend w/ blackberries, blueberries, and raspberries)

 

Preheat oven to 400.

Line muffin tin with paper liners - spray with baking spray (to allow them to be removed from the muffins more easily)

In a blender combine all ingredients (except for berries).  Blend until a batter is formed.

Pour into bowl, fold in berries.

Divide into 12 muffin cups.

Bake 20-25 minutes.

 

Per muffin:

98 Calories

2g Fat

10g carbs

1g Fiber

11g Protein

85mg Sodium

 

and here's a video I always think of when I hear berries & cream!

 

 



Sweet Potato Protein Rich Brownies

I've been a little quiet as of late, I know..... I've been busy, and thinking about my upcoming 2 year anniversary since I made my lifestyle change....  But here's a yummy recipe I had to try!!  The original was here and as is my normal style, I tweaked it a bit to fit what I want a bit better! 

 

Here we go:

1 large sweet potato - baked

2 large eggs & 1 egg white (2tbsp liquid egg whites)

1/4 cup coconut oil - melted

1tbsp stevia powder

1/2 cup dark chocolate chips (I used Nestle Dark Chocolate Morsels)

3tbsp coconut flour

2tbsp cocoa powder

1/4 tsp baking powder

1/2 tsp vanilla extract

1/2 tsp cinnamon

3 scoops Chocolate Protein Powder (I used Body Fortress)

 

Preheat oven to 350.

Spray 9x13 baking dish with non-stick cooking spray, or grease with coconut oil.

Mash potato in a bowl.

Whisk together vanilla, eggs & egg white, & coconut oil.

Add to potato - mix well. 

Add in dry ingredients (stevia, cocoa powder, protein powder, baking powder, coconut flour, cinnamon) - Mix well.

Pour into baking dish & top with chocolate chips.

Bake 30 minutes.

 

Makes 24 servings.

 

80 calories

5g Fat

7g Carbs

1g Fiber

5g Protein

24mg Sodium

Brussels sprouts with turkey bacon

I have seen brussels sprouts with bacon recipes floating around the internet..... and I've heard that they are delicious prepared with bacon.... but I hadn't ever tried it.  Today I found this recipe - and it looked too good not to try.

 

Here's what I did:

 

1 bag frozen brusels sprouts (I used PictSweet - there's about 24 sprouts in the bag)

3 slices low sodium turkey bacon (I used ButterBall)

1/3 small onion, chopped

1/2 tsp minced garlic

dash black pepper

dash nutmeg

dash salt (I use salt substitute)

non-stick cooking spray or olive oil

 

Boil Brussels Sprouts about 5-6 minutes until tender.

Saute Bacon - until done - then crumble or tear up if you like larger pieces.

Saute onion until tender. Cut brussels sprouts in half, then add to pan with onions.  Sautee until they start to brown up... Add in s&p, garlic & nutmeg.  Add in bacon.  Toss in the pan a couple times.  Remove from heat. Serve hot.

 

For me, this is only making 2 servings. 

 

150 calories

3g fat

21g carbs

8g fiber

10g protein

155mg Sodium

Breakfast for dinner - check this out!

I love breakfast food, but I had been avoiding it for a long time - Until I discovered almond flour!!  Hot damn - it's amazing!

 

I already posted my recipe for pumpkin protein pancakes here, but I wanted you to see what my whole dinner looks like - and tonight I came up with something new and amazing!

 

So tonight, I had three slices of low sodium turkey bacon (25 calories a slice), 1/2 cup 100% liquid egg whites scrambled with 1 cup baby spinach and 3 medium mushrooms, and four pumpkin protein pancakes.  Oh I started making slightly smaller pancakes and got 9 out of tonight's batch (my previous recipe made 7) so now they are 91 calories and 11g protein each!

 

The topping for these pancakes is made of 1/4 cup canned pumpkin, dash vanilla extract, dash stevia, and 1/4 cup plain greek yogurt.  Mix it all up, and put it on top - and in between your pancakes if you so desire (that's what I did and it was like a cake!)

 

The stats for my dinner:

 

588 Calories

20g Fat

31g Carbs

8g Fiber

72g Protein

801mg Sodium

 

This is 588 calories of healthy good for you great tasting food - and breakfast for dinner?  Who doesn't like that?!  

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!!

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

 

 

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



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



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**