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! 

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

Chocolate Peanut Butter Mousse

If you read my blog you know that I track my food on MyFitnessPal.  On there, I typically log all ingredients in stuff I make for dinner/lunch/snacks separately so I get a clear picture of what my intake is.... Lately I've gotten requests to see how these individual items are being combined because they sound good.  Well my friends, they are good.  Here's something you see on my diary a lot.  I've been meaning to share it for a while, but other recipes I thought were more exciting made it on here first.  However, here is it, finally -- I know you'll be making it the first chance you get!!

8-10tbsp cool whip free

2tbsp PB2 Powdered Peanut Butter ((I have used Smuckers Natural Peanut Butter for this too - it tastes great, but it's much higher in calories & fat))

1tbsp Cocoa Powder (I use Hershey's)

2tbsp Dark Chocolate Chips

3-4tbsp water

2/3 scoop chocolate protein powder

Combine cocoa powder, protein powder, powdered peanut butter & water.  Mix well. Add in Cool Whip Free.  Mix thoroughly.  Sprinkle Chocolate Chips on top -- Freeze for half an hour.  Then prepare yourself for one of the tastiest treats EVER!  ;)   **Ladies, this is perfect for when you have one of those chocolate cravings -- you know what I'm talking about -- and don't want to blow your day!  This is so tasty, and although it has some fat & carbs - it also has 24g of PROTEIN!  Major SCORE when it comes to sweet chocolate treats!**

1 serving

364 Calories

13g Fat

46g Carbs

7g Fiber

24g Protein

196mg Sodium

 

No Bake Meal Replacement Bars

I keep looking for ways to keep more on the go foods in the house for my boyfriend to take to with him to work - it's the only way he'll take anything to eat.  It has to be easy.  But I don't like buying most packaged stuff (outside of yogurt and such) because there's so much crap in it..... These are super easy protein bars that are healthy, so tasty, and take hardly any time to make.  I found the recipe on proteinpowderrecipes.com and tweaked it just a bit, but it turned out so good!

3 cups quick oats

1 cup unsweetened coconut milk

8 tbsp Smuckers Natural Creamy Peanut Butter

4 scoops Chocolate Whey Protein Powder (I used Body Fortress)

Combine all ingredients in a mixing bowl.  Because Natural peanut butter tends to be a bit dry, this is hard to mix well just with a spoon or fork - I ended up using my hands to mesh all the ingredients together well.  Spray 8x8 baking dish with non-stick cooking spray.  Spread 'batter' evenly in pan -- a spoon does help with this part.  Optional: sprinkle a few packets of splenda evenly over the top.  Cover with plastic wrap and refrigerate overnight.  Cut in the morning.   I wrapped each bar in saran wrap and stuck them in the door of the fridge.  Makes the perfect grab and go snack or meal!! This would be a perfect breakfast - OR pre/post workout snack!!

Makes 8 servings

288 Calories

12g Fat

27g Carbs

5g Fiber

20g Protein

104mg Sodium

Chocolate Peanut Butter Banana Dream!

Today I've got a double dose of Yummy recipes for you!  I'm posting them together in one post because they are of one theme..... chocolate/peanut butter/banana!  This is a great combination, and these recipes are delish!!

The first (pictured above) is a sweet treat that can be eaten anytime!  It has a bunch of protein, is low calorie, and high fiber -- can't beat that!! 

You'll need:

1 banana fudge vitatop

1/2 scoop chocolate protein powder (I used Jillian Michael's Whey)

1tbsp reduced fat crunchy peanut butter (I used JIF)

4tbsp Fat Free Whipped topping

If you're familiar with Vitatops, you know they are kept frozen - so heat your VitaTop in the microwave for about 20 seconds.  In a bowl, combine whipped topping, protein powder, & peanut butter.  Stir until mixed through - and place on top of Vitatop -- Enjoy your 'sundae'!

285 Calories

9g Fat

42g Carbs

10g Fiber

16g Protein

303mg Sodium

************************************************************************

And this next recipe makes a yummy protein shake!!  This is great for breakfast, or as a snack -- would also make a great post workout recovery shake!! 

1 scoop Chocolate Protein Powder

1 cup Silk unsweetened Almond Milk

1/2 small banana

1tbsp PB2 Powdered Peanut Butter

6-8 ice cubes

Combine all ingredients in blender - and blend until smooth -- stick a straw in it and enjoy!!

203 Calories

6g Fat

23g Carbs

6g Fiber

20g Protein

263mg Sodium

Peanut Butter Cup Protein Shake!

Look how pretty!!!

I typically have fruity smoothies, but I wanted something different today -- came up with the perfect solution! 

3/4 Scoop Jillian Michael's Natural Whey Protein Powder - Vanilla Cream Shake

1.5 Tbsp Peanut Wonder Low Sodium Peanut Butter

1/8 cup 1% or Skim Milk

1/4 cup dry Oatmeal

1/2 cup Water

5-7 Ice Cubes

Combine all ingredients in blender until smooth.  Pour into cup, and drizzle with a tiny bit of Chocolate Syrup. 

232 Calories

30g Carbs

4g Fat

19g Protein

PB & Banana Breakfast Goodness!

This morning I didn't know what I wanted for breakfast - but I did not want my normal yogurt, oatmeal, or eggs.

Found some Eggo Nutrigrain Waffles in the freezer - and I just got this AWESOME low fat peanut butter (Peanut Wonder Low Sodium -- gluten/dairy free, 85% less fat than peanut butter).  I microwaved the waffle - topped with 1Tbsp Peanut Butter, and sliced up half of a small banana to put on top -- and to finish it off - drizzled with 1/2 Tbsp Reduced Calorie Pancake Syrup. 

Decadent!!

And I've been craving coffee lately - not sure why - But I had a Green Mountain Coffee Half-Caff K-Cup, and added about 1/2 tsp sugar, and just a splash of Hazelnut CoffeeMate (about 1/2 Tbsp) - Only 23 Calories - way better than Starbucks - but just as yummy!

So here's how breakfast stacks up.....
177 Calories

2.38g Fat

0g Cholesterol

271mg Sodium

33.65g Carbs

3g Fiber

5g Protein

Plus coffee -- you're right at 200 calories!!



Peanut Butter Lovers DREAM!

This is truly a peanut butter lovers dream! 

A friend at the gym recently gave me the idea of freezing protein (Thanks, Tony!) -- one of the best ideas I've heard in a long time! I know I crave sweet stuff at night.... But this is an awesome way to have a sweet treat, loaded with protein (which is awesome for you at night!)

1.5 Scoop Jillian Michael's Natural Whey Protein Powder - Vanilla Cream

1 Tbsp Skippy Reduced Fat Creamy Peanut Butter

1/8 - 1/4 Cup water

1/4 Tbsp Hershey's Chocolate Syrup (optional)

Mix the protein powder with a tiny bit of water - should become a pasty consistency.  Add in the peanut butter and mix until even consistency.  Freeze (deeper bowl, longer you'll need to freeze - for a quick treat - put in bowl where the mixture is very thin in the bottom - then you'll only need to freeze for about 15 minutes).  I topped mine with chocolate syrup tonight (Reese's cup anyone?!) but it's amazing on it's own - especially if you love peanut butter! 

255 Calories

21g Carbs

4.5g Fiber

8g Fat

27g Protein