Blueberry Banana Peanut Butter Proats

Oats + Protein = Proats

I made this absolutely delicious bowl of proats prior to a high performance leg day!  I love leg days <3 It means high carbs for me to build that bikini booty!  Check out some of my favorite glute exercises on my previous blog post ;)

Blueberry Banana Peanut Butter Proats

Ingredients:

- 1 scoop VPX Sports SRO Zero Carb Whey Protein (Graham Cracker)

- 1/2 cup Old Fashion Rolled Oats

- 1/4 cup Unsweetened Vanilla Almond Milk (I used Blue Diamond)

- 1/2 tbsp CoCo Banana PB Crave Peanut Butter

- 25g frozen Banana (sliced)

- 1 handful fresh Blueberries

- Organic Cinnamon to taste

The greatest thing about this bowl of proats is how amazeballz it tastes! :)

The second best thing about this recipe is that it is incredibly quick and easy; 

it takes about 3 minutes total to make! 

Instructions:

- Pour 1/2 cup oats into a microwave safe bowl.

- Sprinkle cinnamon to taste.

- Add enough water to cover oats and give it a quick stir.

- Place bowl in microwave and heat for 1 minute.

- Carefully take bowl out of the microwave (it may be hot!).

- Add 1 scoop of VPX Sports SRO Zero Carb Protein Powder.

- Add in fresh blueberries and banana slices.

- Pour in 1/4 cup almond milk.

- Stir.

- Place bowl back in microwave and heat for 1 minute.

- Carefully take bowl out of the microwave (it may be hot!).

- Add 1/2 tbsp of CoCo Banana Peanut Butter by PB Crave.

- Give it a quick swirl.

- EAT!

Hope you enjoy this simple and scrumptious proatmeal recipe!

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Nutritional Information:

Makes 1 Serving

300 calories, 6g fat, 80mg sodium, 177mg potassium

36g carbohydrates (7g fiber, 6g sugar), 27g protein

Paleo Vegetarian Quiche

This is a great quick and easy quiche recipe for anyone living a fit and healthy lifestyle!  Perfect for my paleo or vegetarian fitties!  Packed with protein from free range eggs, fresh vegetables, and herbs; this healthy and delicious quiche is sure to please the whole family.  Or... you may want to save the leftovers for yourself ;)

Paleo Vegetarian Quiche

Serves 6

Ingredients:

- 10 Free Range Whole Eggs (can sub half for egg whites)

- 1 Zucchini, shredded

- 1 cup Carrots, diced

- 2 handfuls of Organic Baby Spinach

- 1/8 cup Unsweetened Vanilla Almond Milk

- Savory, Thyme, Basil, Lavender, Fennel, Cilantro, Sage, and Black Pepper

*I basically threw in whatever herbs/spices I had in the pantry without measuring!*

Note: You can incorporate any vegetables you like with this recipe!  These veggies are what I had on hand but you can add what fits into your diet and macros.  When it comes to vegetables, I always think the more the merrier :)

Instructions:

- Preheat oven to 375F.

- Spray a 9x13 inch glass baking dish with non-stick cooking spray.

- Combine all ingredients in a large mixing bowl and pour mixture into baking dish.

- Bake for 40-45 minutes or until edges are golden brown.

- Let cool for 15 minutes.

- Cut, serve, and enjoy!

Nutritional Info Per Serving

(for half egg whites)

98 calories, 4g fat, 149g sodium, 177mg potassium,

4.4g carbohydrates (1.3g fiber, 1g sugar), 10g protein

Chocolate Coconut Protein Pancakes

You all know how much I LOVE my protein pancakes!  Personally, I think pancakes should be their own food group.  Just sayin!  Lol.  So, this morning I was craving chocolate and coconut for some reason and decided to put those two flavors together to make a delicious and nutritious stack of high protein pancakes :)

Chocolate Coconut Protein Pancakes

with warm almond butter sauce and fresh strawberries

Ingredients:

(Dry)

- 2 tbsp Organic Coconut Flour

- 1/2 scoop VPX Sports SRO Zero Carb Chocolate Protein Powder

- 1/8 tsp Ground Cinnamon

- 1/8 tsp Baking Powder

(Wet)

- 1/2 cup Unsweetend Vanilla Almond Milk

- 1/4 cup Egg Whites

- 1 tbsp Plain Non-Fat Greek Yogurt

- 1/8 tsp Pure Vanilla Extract

(Topping)

- 1 tbsp All Natural Almond Butter

- 50g Fresh Organic Strawberries, chopped

Instructions:

- Mix all the dry ingredients together in a small bowl.

*Tip*

Use a glass measuring cup with a spout to mix ingredients so you can easily pour the pancake batter!

- Combine wet ingredients with dry ingredients and stir until you reach a smooth pancake batter consistency.

- Heat pan to Low-Medium heat and spray with non-stick cooking spray or coat with coconut oil.

- Pour 1/3 of the batter onto pan and cook for about 2-3 minutes on each side.

*Tip*

When pancakes form air bubbles that is a good indication you should flip your pancake ;)

- This recipe makes 3 medium sized Chocolate Coconut Protein Pancakes!

- Spoon 1 tbsp of almond butter into a small microwave safe bowl and heat for about 30 seconds.

- Pour warm almond butter sauce over Chocolate Coconut Protein Pancakes stack.

- Chop fresh strawberries and place on top!

Now enjoy deliciousness! <3

Nutritional Information:

Per Serving (Topping Included!)

262 calories, 11g fat, 316mg sodium, 317mg potassium,

17g carbohydrates (9g fiber, 5g sugar), 24g protein

Big & Cheesy Bell Pepper Burrito

I just got home from being out of town all weekend working for VPX Sports at the 2013 Europa Expo!  What a great time!!!  I love traveling for work and meeting people from around the world who share the same passion for health and fitness <3  But boy did I miss my home cooked meals!  I brought fit food for my trip but I was craving a nice home cooked meal.  So, this morning I decided to make a big ol' burrito for breakfast! NOM! :)

Now, this burrito didn't turn out exactly as I had planned, it ended up being ginormous lol!  Fine with me with the exception that it really did not stay in the classic "burrito" style shape.  So, WARNING: This meal is a little messy ;)  You can always opt out of using a wrap though and just make this a delicious egg scramble, but as for me, I'm okay with making a little mess in exchange for big flavor!

Big & Cheesy Bell Pepper Burrito

Ingredients:
- 1 large Egg
- 1/2 cup Egg Whites
- 1/2 cup Bell Peppers, chopped
- 1/8 cup Yellow Onion, diced
- 1/9 cup Four Cheese Shredded Cheese
- 1 Light Italian Flat Out Wrap

Instructions:
- Spray pan with non-stick olive oil cooking spray and heat on Low-Medium.
- Place yellow onions and bell peppers in pan and saute until onions are opaque.
- Crack whole egg over onions and peppers and pour egg whites into pan then mix with a spatula.
- Season with fresh ground pepper to taste.
- Cook the scrambled eggs until they reach your desired consistency.
- Place wrap on a plate and spoon scrambled egg mixture onto the wrap.
- Top with shredded cheese.
- Try and eat your Big & Cheesy Bell Pepper Burrito without making a mess :)

Enjoy this delicious protein packed and high fiber meal!

Nutritional Information:

257 calories, 8g fat, 595g sodium, 338mg potassium, 

27g carbohydrates (11g fiber, 4g sugar), 29g protein!

Spinach & Zucchini St. Patty's Day Protein Pancakes

Most people celebrate St. Patrick's Day by drinking green beer... 

I'd rather eat pancakes!  Lol!  

So, in honor of the Irish holiday I made some delicious and nutritious protein pancakes :)

Spinach & Zucchini St. Patty's Day Protein Pancakes

Ingredients:

- 1 scoop VPX SRO Whey Protein (I used chocolate)

- 1/2 small Zucchini (cut into slices)

- 1 cup Organic Spinach

- 1/4 cup Oats

- 3 tbsp Egg Whites

- 1 tbsp Organic Ground Golden Flax Seed

- 1/2 tsp Pure Vanilla Extract

- 1/4 tsp Ground Cinnamon

- 1/8 tsp Baking Soda

Ingredients:

- Coat pan with non-stick cooking spray or coconut oil.

- Mix all ingredients in food processor (or blender, or Magic Bullet, etc.) until smooth.

- Pour 1/3 of the batter onto pan and cook on Low heat until golden brown

(this should take about 2 minutes on each side).

*Tip* When the pancake begins to bubble that is a good indicator that you should flip!

This recipe makes 3 medium sized protein pancakes which equals 1 serving.

As a topping, I added 1/2 tbsp of Sunbutter (all natural sunflower spread) and 1/2 tbsp of Walden Farms Pancake Syrup.  You can choose to add whatever you like or whatever fits your macros.

Topping Suggestions:

- All Natural Unsalted Nuts or Seeds

- All Natural Nut Butter (Almond, Peanut, Sunflower)

- All Natural Organic Jam (Apple, Blueberry, Peach, etc.)

- Cottage Cheese

- Greek Yogurt

- Organic Fruit (Apples, Blueberries, Cranberries, Peaches, Pears, Strawberries, etc.)

- PB2

Nutritional Information:

(without topping)

238 calories, 4g fat, 308mg sodium, 193mg potassium,

21g carbohydrates (5g fiber, 1g sugar) 30g PROTEIN


Enjoy!

 

Quinoa Egg & Veggie Casserole

During the work week, my go to breakfast is generally scrambled eggs with spinach and a side of oatmeal.  On the weekends, I like to switch things up a bit (always keeping it clean of course) because I have a little more time to prepare something scrumptious.  So, I decided to make a healthy breakfast casserole.  This recipe is wonderful because it makes 8 hearty servings that can feed the whole family, or, you can have leftovers to grab and go throughout the work week!  Packed with superfoods such as eggs, garlic, spinach, and my new favorite, quinoa; this casserole is super simple to make and is sure to keep you full, fueled, and focused.

Quinoa Egg & Veggie Casserole
Serves 8

Ingredients:
- 1/2 cup Organic Quinoa (uncooked)
- 4 Whole Eggs
- 1.5 cup Liquid Egg Whites
- 1 cup Unsweetened Vanilla Almond Milk
- 1 tbsp Mrs. Dash Garlic & Herb Seasoning
- 2 cups Organic Baby Spinach, chopped
- Red, Orange, Yellow, and Green Bell Peppers, diced
- Shredded Cheese (optional)

Instructions:
- Preheat oven to 350°F. Spray an 8x11 inch glass baking dish with non-stick cooking spray; set aside.
- Put quinoa into a fine mesh strainer and rinse under cold running water until water runs clear; drain well.
- In a medium bowl, whisk together quinoa, eggs, egg whites, almond milk, and Mrs. Dash.

- Stir in spinach and diced peppers then pour mixture into dish.

- Cover dish with foil and jiggle gently so that quinoa settles on the bottom in an even layer.
- Bake until just set, about 50 minutes.

If it fits your macros...
- Remove foil and evenly sprinkle cheese on top. (I did half with cheese for my boyfriend).

- Return to oven and bake, uncovered, 10-15 minutes more, until golden brown and crisp.

- Set aside to let cool briefly, then slice and serve.

Additional Ingredient Suggestions:
- Kale
- Mushrooms
- Onions
- Tomatoes
- Zucchini
- Squash
- Sweet Potato
- Green Beans
- Broccoli
- Whatever your heart desires (or in my case, fits you meal plan)

Facts about Quinoa!

 Pronounced “KEEN-wah”

• It’s extremely high in protein (18%) and is a source of “complete protein,” which means that it includes all nine essential amino acids.
• It contains about twice the protein of regular cereal grains and fewer carbohydrates.
• It’s low in cholesterol and sodium.
• It’s higher in lysine — which is essential for tissue growth and repair — than wheat.
• It’s a great source of manganese, magnesium, iron and phosphorus.
• It cooks faster than rice.
• It’s gluten-free, which makes it suitable for those with celiac disease.
• It’s non-dairy and a good source of calcium, great if you're vegan or lactose-intolerant.

References:
http://www.hellawella.com/the-quinoa-craze-why-you%E2%80%99ll-love-it-top-10-quinoa-recipes/5754

Nutritional Information:
Per Serving
109 calories, 3g fat, 167.5mg sodium, 211.5mg potassium,

10g carbohydrates (2g fiber, 1g sugar), 11g protein

Enjoy!