Saturday, November 23, 2013


This is an easy dinner you can throw together pretty quickly but feels like you spent a lot more time making. It has a really great flavor and I use canned chicken to make it even faster ! I hated these little tree looking veggies as a kid and now I love them. I only had them steamed with butter as a kid which is probably why I hated them but sauteed with lemon juice, garlic, chicken and turkey bacon.... now we are talking!

 2 cups Brussel sprout Sauté with salt pepper to taste
 1-2 tsp minced garlic. 
 Lemon juice ( half a small lemon of a few squirts from the bottled kind)
1 large can of chicken
2-3 slices  cookedTurkey bacon
salt and pepper to taste
Top 2 tbsp of Romano shredded cheese (mine is 20 calories 1.5g fat per tablespoon) Look at your food labels in the deli section. Most stores carry a little one.

Sauté brussel sprout with salt and pepper sprouts in Medium for 6-8 until almost soft and edges are a bit charred.  Add minced garlic to brussel sprouts  then a 4 or so squirts of lemon juice and reduce heat.  At the same time cook in a medium sauce pan a large can of chicken on medium with salt and pepper for 2-3 minutes. Combine chicken with brussel sprouts on low and add cooked bacon. Remove from heat and top with 2-3 tbsp of Romano shredded cheese. I actually like to mix my cheese in! Yum yum yum!
Calories: 316
Protein: 39.53
Carbs: 10.3

Sunday, November 17, 2013

Pumpkin Spice Banana  Chip Cookies

 These are so light and moist! I used a muffin top pan to make the cookies really thick.  You can use mini chocolate chips morsels  but I like milk chocolate so I used the real stuff : ghirardelli's !!! You have to live a little sometimes! The chips just melt into the cookies they were so good!

 Doesn't get any better then this...

1 cup oat flour
1/4 c vanilla protein powder
2 egg whites
1/2 tsp cinnamon
1/2 tsp pumpkin pie spice
1/2 tsp baking powder
1/2 tsp baking soda
3/4 c smashed ripe banana
1/2 c pumpkin
1/4 tsp salt
30 vanilla creme stevia drops and 4 packets stevia ( if you don't have the drops use 12-14packets of stevia)
1/2 chocolate chips-I will  TECHNICALLY NOT tell you how many chocolate chips to add... That's ur choice! But the nutrition is calculated with 1/3 cup!
Bake 8-10 min at 350

Makes 12 BIG cookies
Calories : 74 calories
Fat: 2.5
Protein: 3.9


Monday, November 11, 2013

Razzeldazzel Cake Batter Protein Bars

These bars are so moist and chewy. No baking involved and only 7 ingredients plus water. To top it off they only 10 min to make! They are so delicious and taste like a yummy desert bar rather than a clean protein bar!!  I used pbcraves razzeldazzel peanut butter. You have to get some- it has chocolate and white chocolate chips with a hint of RASPBERRY in it AND its not more calories. IT'S AMAZING!! Better for you than Jif with less preservatives and chemicals!  Some walmarts and Cost Plus carry it or online of course.  I  have become obsessed with pbcrave products. If you make it with another type of peanut butter let me know how it turns out.

How can you go wrong with a peanut butter that looks like this!


OK here is the recipe:

1 cups oat flour
2  cups ON cake batter protein ( vanilla protein would probably work as well)
1 tsp butter extract
1/3 cup RazzelDazzel peanut butter
( this is key but if you use another kind let me know how they turn out)
4-5tbs c water 
15 drops vanilla creme stevia
( or 2-3 packets of stevia would probably work - adjust to your taste)
2.5-3 tbs Walden Farms maple syrup 
3-4 tbs mini chocolate chips. (I am not a semi sweet fan so I used milk chocolate but use what you like and I won't judge if you add me !!)
Optional: 1/4 c low sugar craisins

Blend all ingredients in a food processor except water, maple syrup and chocolate chips and craisins. Add water and syrup little by little to make sure it blends well and you can make sure the consistency isn't overly sticky. (it will make a thick grainey texture) you should be able to press into an 8X8 pan.   With your hands mix in chocolate chips & craisins and press dough into pan OR press dough mix into a pan and press the chocolate chips into the tops of the bars.  Cut with a sharp knife into chewy moist almost gooey bars. Use a flat spatuala to pull the bars out. Whoala you have homemade protein bars!!  

Serving size: 9 BIG bars
Calories: 193
Fat : 8.50
Protein: 19.46
12 normal size bars

Calories: 151
Fat : 6.38
Protein: 14.60
Carbs: 10.13

Thursday, November 7, 2013

Apple Pie Pancakes

Fall is here and I need to fill my life with some Yummy apple Pie:

1/3 c and 1 tbs oats - add more if u like thicker pancakes
1/4 cup cottage cheese
1 Tbs coconut flour- you can sub out for more oats 
1/4 cup vanilla protein powder
 2-3 tbs unsweetened almond milk
3 tbs apple sauce
2 eggs whites 
1/2 tsp cinnamon 
1/2 baking powder
Pinch of pumpkin pie seasoning
1/3 -1/2 apple - chopped small and sprinkle with cinnamon and bake at 350 for 8 min or until soft. 

Mix everything together in a food processor or blender except the chopped apples. Stir apples into batter

Make pancakes and top with walden farms maple syrup and walden farms caramel syrup with a pinch on cinnamon on top. Both are calorie free and taste great!

1- 2 servings-  it makes 5 pancakes and they are hardy! So its a lot for one person to finish!!! Unless your really hungry like I was today now I am stuffed!!
Calories: 183 per serving 360 whole recipe!
Protein: total recipe-40 G protein depending on protein brand
Carbs: total recipe- 35g  depending on how much chopped apple you use
Fat: 2.5 g

Tuesday, November 5, 2013

Lemon Coconut Protein "Cookie Dough"

Lemon Coconut Protein "Cookie dough"

I woke up today and thought of my No-bake cookie dough I posted a few weeks ago and how YUMMY it is and then suddenly thought  " I need to try to make a lemon cookie dough recipe" I bought some coconut extract yesterday so away I went creating-

This is easy to make ahead of time and eat right before or after a workout maybe your just in need of a quick snack and or need to kill a sweet tooth! I ate mine for breakfast!

1/2 C oats
2 Tbs vanilla protein powder
2 Tbs and 1/4 -1/2 tsp Lemon sugar free pudding mix ( add more if u want more lemon flavoring)
2 stevia packet (I use nunaturals or @sweetleafstevia )
1/2 C Greek yogurt
6 drops coconut extract (between 1/8 -1/4 tsp)
1/2 tsp baking powder
1/2 tsp baking soda 
Topping: 3-4 tsp shredded coconut 

Mash everything together except the baking soda and baking powder. Add in the BS and BP mix and let is set a few minutes and mix again( BS & BP change the consistency make it more dough like even though your not cooking it) refrigerate for 30 min to late flavor mesh together  more or of you can't wait enjoy now. TOP with the shredded coconut! 
Calories 212
Protein:  21 g
Fat: 2.5 g