Chocolate Chip Protein Pancakes

I really don't think I need to say much, the recipe speaks for itself.

It's AMAZEBALLZ!

Chocolate Chip Protein Pancakes

Ingredients:

- 2 scoops Vanilla Whey Protein

- 30g Organic Oat Flour (I used Arrowhead Mills)

- 6 tbsp Liquid Egg Whites

- 1/8 cup Plain Greek Yogurt

- 1 Banana, mashed

- 1/4 tsp Pumpkin Pie Spice

- 1/4 tsp Pure Vanilla Extract

- 1/4 tsp Baking Soda

Toppings:

- 1 tbsp Dark Chocolate Chips

- 2 tbsp Walden Farms Pancake Syrup

- 1 tbsp Light Cool Whip  

Instructions:

- Combine the ingredients in a medium mixing bowl (I like to use one with a spout so it's easier to pour the pancakes).

*Tip* Use a ripe, more brown than green banana.  They are sweeter, softer, and easier to mash (you want to make sure you mash the banana very well so you don't have any chunks in your batter).  Also, research has shown  that the darker patches it has, the higher the immunity enhancement quality.

- Spray pan with non-stick cooking spray and heat on Medium-Low.

- Pour batter into pan and sprinkle 1/2 tbsp dark chocolate chips onto each pancake.
- Cook for 2-3 minutes on each side, or until golden brown. 

- Top pancakes with Walden Farms Pancake Syrup and a dollop of Light Cool Whip. 

*This recipe makes 2 servings*

Serving Size = 2 large pancakes 

Nutritional Information:

with toppings

327 calories, 7g fat, 341mg sodium, 308mg potassium, 33g carbohydrates, 35g protein. 

without toppings

247 calories, 1.5g fat, 288mg sodium,  308mg potassium, 22g carbohydrates, 34g protein.

Enjoy :)

 

         

Blueberry Pie Proats

I've said it once, I've said it twice, I've probably said it a million times... 

DON'T SKIP BREAKFAST!!!

For me and many other health & fitness fanatics, breakfast really is the most important meal of the day.  I have read countless studies that confirm that people who eat a healthy balanced breakfast daily have lower body fat percentages than those that pass on a morning meal.  Why?  When you do not eat breakfast, your metabolism plummets.  If you are trying to lose weight, this is the last thing you want!  Eating a healthy breakfast helps you control your impulse to eat junk food when you're bored or stressed, prevents you from snacking between meals and overeating at lunch time, and jump starts your metabolism for the day, revving up your fat burning ability for enhanced weight loss!

While a nutritious breakfast is vital, eating an unhealthy, heavy breakfast can be just the opposite.  Avoid foods high in added sugars, sodium, saturated fats and calories. Cut back on sugary breakfast cereals, high-calorie pastries, and meats like bacon and sausage that are high in saturated fat and sodium.  Make sure you eat a well balanced breakfast containing protein, complex carbohydrates, and fiber.  My favorite is egg whites (scrambled, sunny side, hard boiled, omelet, however you like!) with added vegetables (onions, spinach, peppers, zucchini, etc.) and oatmeal with cinnamon, honey, nuts, fruit, the list can go on and on!  

So, speaking of oatmeal, let me stop my rant and start with my recipe!

Which by the way is under 200 calories and packs 17 grams of protein.

Blueberry Pie Proats

Protein + Oats = PROATS!

Proats are a quick and easy way to start a healthy day :) 

Just add your favorite protein powder to your oatmeal and voila! 

Ingredients:

- 1/3 cup Quick Cooking Oats

- 1/4 tsp All Natural Ground Cinnamon

- Water

- 1/2 scoop Vanilla VPX SRO Zero Carb Whey Protein

- 1/4 cup Lifeway Blueberry Organic Kefir

- 1/3 cup Organic Blueberries

Instructions:

- Mix oats, cinnamon, and water (the amount of water depends on how dry or wet you prefer your oatmeal) in a microwave safe bowl and heat for 1 minute and 30 seconds.

- Take bowl out of the microwave (carefully, it's hot) and mix in vanilla protein powder.  

- Pour blueberry keifer over oats and stir in organic blueberries.

- Sprinkle a little cinnamon or add unsalted nuts on top if you'd like ;)

And that's it!   It's as easy as... blueberry pie!! :) lol!

Question:
What is keifer?

Answer:
"Kefir’s tart and refreshing flavor is similar to a drinking-style yogurt, but it contains beneficial yeast as well as friendly ‘probiotic’ bacteria found in yogurt.  The naturally occurring bacteria and yeast in kefir combine symbiotically to give superior health benefits when consumed regularly.  It is loaded with valuable vitamins and minerals and contains easily digestible complete proteins.  For the lactose intolerant, kefir’s abundance of beneficial yeast and bacteria provide lactase, an enzyme which consumes most of the lactose left after the culturing process." 

References:  

http://www.kefir.net/what-is-kefir/

Serves 1

Nutritional Information:

197 calories, 2g fat, 2mg cholesterol, 51mg sodium, 95mg potassium, 28g carbohydrates (4g fiber, 9g sugar) 17g protein

Enjoy!

Easy Open Faced Egg White Omelette

I wanted to make a quick and easy breakfast this morning, and I did, so I thought I'd share it with you!  With just 5 healthy ingredients and only 5 steps, this recipe is super simple for my busy but health conscious fit fam.  Packed with 26.3g protein and only 158.3 calories, this high protein, low calorie, and low carb meal is the perfect way to start a healthy day!

Easy Open Faced Egg White Omelette

Ingredients:
- 3/4 cup egg whites
- 1/2 cup chopped baby spinach
- 0.5 oz low sodium turkey breast
- 1 oz low fat shredded mozzarella
- a dash of Mrs. Dash Garlic & Herb seasoning

Instructions:
- Spray small pan with olive oil and heat on medium.
- Add chopped spinach and cook for 1-2 minutes.
- Pour in egg whites and cook for another 1-2 minutes.
- Add turkey breast and cook for 1-2 minutes.
- Sprinkle mozzarella and Mrs. Dash on top and cover with lid for 1-2 minutes.

And that is it!  You can always incorporate additional veggies such as; onions, peppers, zucchini, tomatoes, the list can go on and on!

Serving Size: 1
Nutritional Info:
158.3 calories, 3.4g fat, 11.2mg cholesterol, 378.3mg potassium, 1.7g carbohydrates, 26.3g protein.

Enjoy!

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!

Turkey Pumpkin Chili

Yesterday friend Lina says to me, and I quote "Ok. So for me to start following it (my blog) I need yummys with the following ingredients: milk. steak. pineapples. lentils. MMMmmm lentils."  Lol!  Challenge accepted Lina!  But, in celebration of Halloween yesterday, I wanted to cook up a healthy meal using pumpkin.  So here I am thinking hmm... what can I make that one, involves Lina's lentils, two, incorporates my pumpkin, three, is a healthy and hearty meal, and finally, of course it has to taste great!

Turkey Pumpkin Chili is the answer!!!

 
I have actually made Jamie Eason's 3 Bean Turkey Chili before and it was delicious (I'll post the recipe if anyone wants it).  But pumpkin... I had my doubts.  I set out to find a starter recipe and found one from Whole Foods Market which I tweaked to make it healthier, have plenty of left overs, and lower the calories per serving.

My Turkey Pumpkin Chili came out to UNDER 250 CALORIES per serving and it's packed with 22.8g of protein!!! Amazeballz!

Ingredients:
- 2 Tbsp Extra Virgin Olive Oil
- 1/2 cup chopped Yellow Onion
- 1/2 cup chopped Peppers (I used red, yellow, and green)
- 1 seeded and chopped Jalapeno
- 2 tsp minced Garlic
- 2 lbs Lean Ground Turkey
- 1.5 can Low Sodium Diced Tomatoes, with their liquid
- 1.5 can Organic Pumpkin Puree
- 1.5 can Reduced Sodium Kidney Beans, rinsed and drained
- 2 Tbsp Chili Powder
- 1 Tbsp Cumin
- 1 Tbsp Ground Black Pepper
- 1/2 tsp Chipotle Pepper

Instructions:
Heat oil in a large pot over medium high heat. Add onions, peppers, jalapeños and garlic and cook, stirring frequently, until tender, about 5 minutes. Add turkey and cook until browned. Add tomatoes, pumpkin, chili powder, cumin, black pepper and chipotle pepper, and bring to a boil. Reduce heat to medium low and add kidney beans. Cover and simmer, stirring occasionally, for 30 minutes more. Ladle chili into bowls and serve.

I added a tablespoon of light sour cream (20 cal) and some leftover diced green peppers when serving.  It would also be yummy with some low fat shredded mozzarella but I didn't have any!

I made this for two guys and they both gave me their stamp of approval.  Boom! ;)

Makes approximately 10 servings.

DID I MENTION IT'S UNDER 250 CALORIES PER SERVING?!

Nutrition:
246.6 calories, 10.1g fat, 64mg cholesterol, 174mg sodium, 373.5mg potassium, 21.4g carbs (8.4g fiber, 6.4g sugar) 22.8g protein

Vitamin A - 122.6%
Vitamin C - 17.5 %
Calcium - 9.2%
Iron - 22.2 %

Enjoy!

Cloud 9 Cakes

I often get asked what brand of protein powder I use in my recipes, well, here it is!

VPX SRO Zero Carb

I love using this protein powder in my recipes because it's only 80 calories per scoop, packed with 20 grams of protein and ZERO carbs!  Also, it tastes great ;)

Now, on to some simple clean cooking!

I have been trying to figure out different ways to use the ever so fabulous PB2 and so far I haven't had much success... until now!  Woo hoo!  

If at first you don't succeed... try, try, again!  

With hints of chocolate, vanilla, peanut butter, and cinnamon, these protein pancakes were SO scrumptious.  They remind me of fluffy clouds and everyone thought they looked like a cake, hence, Cloud 9 Cakes :)  I was pleasantly surprised with the texture, they came out incredibly moist.  And as far as taste goes, I'm glad I kept trying cause these cakes are heavenly!

Cloud 9 Cakes

Ingredients:
- 1 scoop SRO Zero Carb Chocolate Protein Powder
- 1/4 cup Quick Cooking Oats
- 1/4 cup Fat Free Cottage Cheese
- 1/4 cup Egg Whites
- 1/8 cup Unsweetened Applesauce
- 1/2 tablespoon PB2 Powdered Peanut Butter
- 1/2 teaspoon Cinnamon
- 1/2 teaspoon Vanilla Extract
- 1/2 packet Stevia Pure Via

Topping:
- 1/2 cup All Natural Fage Greek Yogurt
- 1/2 packet Stevia Pure Via
- 1/8 cup Cocoa Almonds

Instructions:
- Blend all of the ingredients together (I use my handy dandy Magic Bullet).
- Cook pancakes on Low heat on a pan sprayed with non-stick cooking spray.
- In the meantime, mix Greek Yogurt and Stevia together.
- Spread half of the topping in between cakes and the other half on top.
- Place Almonds on top.

Easy!

Enjoy!

Simple Snack - Strawberry Peanut Butter Sammie

Strawberry Peanut Butter Sammie & Baby Carrots

Like me, I know a lot of you are short on time.  I often find myself saying "If only there were more hours in a day!".  Well, I wanted to share with you this SUPER simple low calorie snack idea that anyone (even kids) can make when pressed for time!

We're taking it back, old school style, with a slight twist on the staple PB&J sandwich ;)

Ingredients:

- 1/2 of an Arnold's Multi-Grain Sandwich Thin

- 1 tbsp of Jif Natural Peanut Butter

- 1/4 cup of Sliced Strawberries

- 3 oz of Baby Carrots

- 2 tbsp of Walden Farms Ranch Dressing

This heart-healthy meal contains 7 grams of protein and is under 200 calories total.  It is a great balanced meal that incorporates essential protein, good carbohydrates, fruits, and vegetables.

Ingredient Information:

Arnold’s Multi-Grain Sandwich Thins

• No high fructose corn syrup
• 0g trans fat
• 11g whole grains per serving
• Cholesterol free
• Excellent source of fiber

Jif Natural Peanut Butter

• Low sodium
• Made with five simple ingredients
• Available in Creamy or Crunchy

Strawberries

• Nutrient-rich and packed with antioxidants (like vitamin C)
• Promote eye health and aid in cancer prevention
• Help to improve skin’s elasticity and resilience
• Reduce inflammation

Carrots

• Help lower the risk of breast cancer, lung cancer and colon cancer
• Contain vitamin A which improves vision and skin tone
• Beta-carotene helps the body to fight against free radicals

Walden Farms Salad Dressings

• Zero Calorie
• Zero Carb
• Zero Sugar
• Fat Free
• Gluten Free

Enjoy!

Turkey Muffins

In preparation for upcoming photoshoots and fashion shows, I decided to alter my eating and become more strict with my meals.  Therefor, I decided to make fitness model (and my personal role model) Jamie Eason's Turkey Meatloaf Muffins (click for her recipe) which I found on one of my favorite websites, Bodybuilding.com.

This is a picture from my first time making her exact recipe!

*Tip*

I like my food caliente, but if you are not into fiery foods (or can't stomach spice).

I recommend cutting down on the chipotle pepper because they are pretty spicy!

Turkey Muffins make the perfect grab and go snack!

When I went to go make my turkey muffins for the week last night, I realized I did not have all of the same ingredients, but, I made it work!  So this is my recipe below.

Ingredients:

• 2 lbs lean ground turkey
• 1/2 cup egg whites
• 1/2 cup oats
• 1 tsp Mrs. Dash Original
• 1 tsp Mrs. Dash Garlic & Herb
• 1 tsp Mrs. Dash Extra Spicy
• 2 tsp yellow mustard
• 2 tsp black pepper
• 2 tsp garlic 
• 2 celery stalks (chopped)

  

Directions:

1. Preheat oven to 375 degrees.
2. Spray muffin pan with olive oil.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
5. Bake for 50 minutes.

Makes 12 muffins.

Serving Size:

Women: 2 muffins

Men: 4 muffins

Enjoy! :)