Strawberry Cinnamon Casein Treat

I've had to increase my protein intake by quite a lot in order to build and maintain muscle for my next NPC bikini competition.  In order to do so, I have been making some very delicious casein treats before I go to bed.  This one in particular is under 150 calories, provides 17g of protein, and is beyond easy to make!

If you are not aware of casein protein, like whey, it comes from cow's milk.  Casein is unique in that it has the ability to gel and glob. During digestion, casein thickens as it contacts stomach acid.  This reduces digestion rate and allows for a slower, more continuous release of casein's amino acids (the building blocks of protein).  Although casein does not provide whey's peak anabolic response, it does provide a more sustained amino stream.  Casein can be consumed any time of the day, however, due to it's slow digestion and amino acid release, casein is commonly taken when you might be without food for a long period of time (at night, before bed).

So, now that I've provided you with a little information on casein protein, let's eat it!

Strawberry Cinnamon Casein Treat

Ingredients:

- 1/3 cup Non-Fat Plain Greek Yogurt

- 1/3 scoop Vanilla Casein Protein Powder

- 1/4 cup Strawberries (fresh, diced)

- 1/8 cup Unsweetened Vanilla Almond Milk
- 1/4 tsp Cinnamon

- 1/2 of an Organic Cinnamon Graham Cracker Sheet (crushed)

- 1 tbsp Fat Free Cool Whip

Instructions:
1) Combine the first 5 ingredients in a small bowl, cover, and place in the freezer for 20-30 minutes.
*Note*
This doesn't have to be exact.  The longer it chills, the firmer the consistency.  Most of the time I don't even put it in the freezer at all because I just want to gobble it all up! :)
2) Sprinkle crushed graham cracker and top with a spoonful of Cool Whip or all natural Truwhip.

Enjoy!

Nutritional Information:
143.7 Calories, 1.5g Fat, 110.5mg Sodium, 230.2mg Potassium, 15.8g Carbs (1.4g Fiber, 6.4g Sugar), 17g Protein.


*Fit Tip*
Add whatever nutricious and delicious health foods you like to suit your dietary desires!
Some suggestions include:
- All natural, unsalted nuts such as almonds, walnuts, or cashews.
- Organic fruit; apple, berries, banana slices, orange, mango.
- All natural cocoa, carob chips, or dark chocoalte chips.
- Any nut butter or PB2.


Why strawberries?
Strawberries provide numerous health benefits!  Strawberries are nutrient-rich and packed with antioxidants like Vitamin C; which boosts your immune system, promotes younger looking skin and eye health and reduces inflammation.  So remember the three As: Antioxidant, Anti-Aging, Anti-inflammatory.

Why cinnamon?
Many studies have found that cinnamon regulates blood sugar; making it a great choice for diabetics, hypoglycemics, or anyone seeking to stabilize their energy levels.  Also, research has shown that cinnamon may cause an increases in metabolism, thus aiding in fat loss.  In addition, cinnamon has also been shown to reduce the harmful LDL cholesterol and reduce arthritis pain.

References:
http://www.bodybuilding.com/fun/the-case-for-casein.html
http://www.livestrong.com/article/501674-benefits-of-cinnamon-to-lose-weight/
http://www.fitnessrxwomen.com/nutrition/healthy-eating-tips/10-health-benefits-of-strawberries/

Peanut Butter Pumpkin Pudding Cake

If you haven't noticed already, I am quite a fan of peanut butter!  I could probably put peanut butter on almost anything and enjoy it :) 

Not too long ago, I purchased PB2 after hearing so much buzz about this amazing powdered peanut butter.  PB2 has the same consistency as full fat peanut butter with all of the natural roasted peanut flavor, but with nearly 85% less fat calories.  PB2 is made with high quality peanuts that are slow-roasted and pressed to remove the oil.  It is all natural with no artificial flavors or sweeteners, and no preservatives.  PB2 Powdered Peanut Butter is mixed with water to create a traditional peanut butter mixture.  It also works wonderfully in recipes that call for the use of peanut butter.

Since purchasing PB2, I have been looking for different ways to use it in my recipes!

And this folks, is an absolutely AMAZINGLY delicious recipe!

My Peanut Butter Pumpkin Pudding Cake is so moist and delicious, I seriously had to calculate all the ingredients and measurements several times to actually make sure it really was UNDER 150 CALORIES!!!  It is SO good I have eaten it for breakfast, before my workouts, and at night for dessert.  Yup, I may be slightly addicted to PB, but that's fine with me :)  

Peanut Butter Pumpkin Pudding Cake

Ingredients:

- 1/4 scoop Vanilla Whey Protein Powder

- 1/4 cup Pumpkin Puree

- 1/4 cup Egg Whites

- 1/4 small Banana

- 1/2 tsp PB2 Powdered Peanut Butter

- 1/8 tsp Vanilla Extract

- 1/8 tsp Cinnamon

- 1/3 Stevia Packet

- Pinch of Nutmeg

Topping:

- 1 tsp Sunbutter Natural Sunflower Seed Spread

Instructions:

Blend all of the ingredients together (I used my Magic Bullet) and pour into a small microwave safe dish.

Microwave on high for about 3 minutes depending on your microwave wattage.

*Tip* For more of a pudding consistency heat for less time, for more of a cake consistency, heat for longer.

While warm, top with Sunbutter.

Super easy!

Serving Size: 1

Nutritional Information:

136 calories, 4g fat, 15mg cholesterol, 130mg sodium, 319mg potassium, 15g carbs (4g fiber, 7g sugar), 13g protein

I KNOW you will enjoy!

Pumpkin Protein Bars

I stayed home from work today because I was feeling under the weather :(  If you know me personally, you know I'm not the type of gal that can just sit around and do nothing all day.  So, when I was at Publix picking up my prescription, I saw cans of pumpkin and I knew immediately that I had to make Jamie Eason's Pumpkin Protein Bars.  I have made these once before and they were absolutely delicious!

Pumpkin Protein Bars are perfect anytime of year, but they are especially wonderful during this lovely autumn season.  Get the taste of fall when you bite into one of these bad boys.  But there's no need to feel guilty, cause these babies are made with simple and healthy ingredients that produce cake like consistency treats! Enjoy one with a nice cold glass of almond milk as a sweet snack or delicious dessert :)

Ingredients:

• ½ C Splenda Brown Sugar Blend
• 1 - 4 oz. jar baby food applesauce
• 2 tsp. ground cinnamon
• 1 ½ tsp. ground ginger
• ½ tsp. ground clove
• 1 tsp. baking powder
• 1 tsp. baking soda
• ½ tsp. salt
• 2 tsp. vanilla extract
• 4 large egg whites
• 1 - 15 oz. can of raw pumpkin
• 2 C oat flour
• 2 scoops VPX SRO Vanilla Whey Protein
• ½ cup almond milk
• ½ C chopped walnuts (optional)

Directions:

1. Preheat the oven to 350.
2. Spray a 9 X 13 Pyrex dish with non-stick spray.
3. Combine first 11 ingredients and mix well.
4. Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
5. Makes 24 squares.

Nutrition Facts:

Nutrition (without walnuts): 1 square = 47 calories,.7 g fat, 8 g carbs, 3.7 g protein

Nutrition (with walnuts): 1 square = 63 calories, 2.3g fat, 8 g carbs, 4 g protein

Enjoy!

Warm Carrot Cake Oatmeal

This recipe is absolutely perfect for fall!

I was so excited to try it out and was blown away by how scrumptious it was!  Inspired by a recipe posted on sarahfit.com which used quinoa, I decided to try quick cooking oatmeal instead.   It's wonderful because it incorporates fruits and veggies for a delicious balanced breakfast.  I made it as a hearty snack to satisfy my sweet tooth.  Using basic ingredients, it is super simple to prepare, taking only about 10 minutes total!  Wow!

Warm Carrot Cake Oatmeal  

(Serves 2)

Ingredients:
- 1 cup Cooked Oatmeal 
  (Cook according to directions, you only need 1 cup COOKED, should be about 1/2 cup uncooked)
- 2/3 cup Unsweetened Almond Milk (I used Vanilla Almond Breeze)
- 2 tablespoons Raisins
- 1/2 cup of Shredded Carrots (I shredded mini carrots in my VitaMix)
- 1/2 tablespoon of Stevia
- 1/2 tablespoon of Cinnamon (I probably used more like 1 tablespoon because I love cinnamon)
- 1 wedge Laughing Cow Smooth Sensations Cream Cheese Spread Classic Cream 1/3 Less Fat
- 1/4 cup walnuts or slivered almonds (optional topping)

Instructions:
- Prepare oatmeal according to directions.  
  (I used quick cooking oatmeal which took about 2 minutes in the microwave).
- In a small pot, combine almond milk, raisins and shredded carrots.

- Heat for about 5 minutes or until the raisins are plump.

- Add in the cooked oatmeal, Laughing Cow wedge, cinnamon and Stevia.

- Stir until the Laughing Cow Cream Cheese is dissolved.

- This recipe yeilds 2 servings, but, I broke it down into 3 servings to share with my parents!

- Top with your favorite chopped nut (I used walnuts of course).

Be prepared for euphoria in your mouth :)

 

 Enjoy!