Tuesday, December 11, 2012

Double Chocolate Casein Mug Cake topped with Melted Peanut Butter & Chocolate Casein Frosting

Keep in mind that this cake was made for a hungry, chocolate-crazed bulking girl!! ;-)

This is a perfect night time treat! Casein is a slow digesting protein which is perfect to have before you enter a fasted 6-8 hour state while sleeping. It helps with muscle repair and growth. Also, this cake is full of healthy fats! Don't fear the fat! You gotta eat it to lose it! ;-)

For the Cake:
1/4 scoop chocolate casein protein (I used ON chocolate cake batter)
1 tsp truvia
1/4 cup almond meal/flour
1.5 tablespoons dark chocolate cocoa powder (I used Hershey's Special Dark)
1/4 egg whites
1 tsp coconut oil
splash of unsweetened almond milk

For the Topping:
1 heaping tablespoon of Natural Peanut Butter, melted
1/2 scoop chocolate casein protein
1/4 cup almond milk(approximate, may be less)

For the Cake:
Spray a coffee mug with non-stick cooking spray. Mix all the ingredients for the cake inside of the mug. Microwave for approx. 2 minutes. Be careful to not overcook the cake.

For the Topping:
While the cake is in the microwave: Mix approx. 1/4 cup (cold) almond milk slowly with 1/2 scoop casein protein powder until it becomes a "mousse" texture.

When Cake is finished cooking, flip the mug onto a plate to let the cake fall out. Top with melted PB and the casein frosting. Sprinkle with cocoa powder for garnish.


Nutrition Facts:
1 cake: 433 calories, 28g fat, 18g carbs, 36g protein.

Friday, November 16, 2012

Pumpkin Protein Balls

Quick and simple recipe! Great for a pre-workout snack. :-)

1/4 cup pure pumpkin
1 scoop vanilla or cinnamon protein powder
2 tablespoons oat flour
1-2 tablespoons coconut flour
1 tablespoons flaxseed meal
1/2 tsp cinnamon, and extra cinnamon for coating
1/2 tsp truvia
1/4 cup crushed walnuts

Mix all ingredients in a bowl. Add a 1-2 tablespoons water (SLOWLY!) until the mix becomes pasty enough to roll into ball. Roll mixture into balls (size is your choice). Then, roll the balls in the crushed walnuts AND/OR cinnamon!I put mine in the freezer for about 1-2 hours. You can also keep in the fridge overnight.

Nutrition Facts for the whole mixture:
approximately: 358 cals, 32g carbs, 14g fat, 33g protein

ENJOY!! :)

Wednesday, November 7, 2012

Spicy {Pepper Jack Cheese Stuffed} Chicken Muffins

Here is a new and healthy way to enjoy ground chicken! I served this with brown rice seasoned with garlic, cumin and mexican saffron. :-)

1lb ground chicken breast
1/2 cup flaxseed meal
1/4 cup egg whites
1 8oz can of natural, no salt added tomato sauce
1 small can chopped green chilis
2 tsp Mrs. Dash Extra Spicy seasoning
3/4 small yellow onion - chopped
1/4 tsp Sea Salt
1/4 tsp Black Pepper
1/3 block (10oz block) of pepper jack cheese

Preheat oven to 425 degrees. Spray a muffin tin with non-stick cooking spray. Cut the cheese (ha ha) into 12 even blocks. Combine everything in a bowl except cheese. Fill each muffin cup halfway with chicken mixture. Add a block of cheese in each cup. Add rest of the mixture on top of each each muffin cup. Bake for about 30 minutes or until golden brown on top.

Makes 12 servings.

Nutrition Facts:
1 muffin - 123 calories, 5g carbs, 7g fat, 11g protein

Wednesday, October 31, 2012

Banana Coconut Cream Oatmeal

I got this recipe from FitnessRX Magazine (one of my favorites!!). I only tweaked it slightly. :-)

1/2 cup old fashioned rolled oats
1 cup unsweetened vanilla or regular almond milk
1/2 scoop vanilla protein powder
1 tsp cinnamon
1 tsp stevia
1 small banana (puree half and cut the other half in slices)
2 tablespoons unsweetened shredded coconut (separated)

Bring 1 cup almond milk to a boil. Add oats and reduce heat. While oats are cooking, add cinnamon and truvia. Once the oats are cooked until creamy, add the protein powder, 1 T coconut and pureed banana. Pour into bowl and top with banana slices and the rest of the shredded coconut.

Makes 1 serving:

Nutrition Facts:
(approximate) 346 calories, 61g carbs, 9g fat, 20g protein

Wednesday, October 24, 2012

Savory Oatmeal & Egg Breakfast

This breakfast is delicious, satisfying and healthy! It has carbs, protein and healthy fat and is the perfect way to start your day! ;-)

1/2 cup old fashioned rolled oats
1 cup water
1/4 tsp sea salt
1/4 tsp black pepper
1/8 tsp red pepper
1 chopped scallion (leave a tsp for garnish)
2-3 grape tomatoes (or 2 tablespoons chopped of any tomato)
1 oz reduced fat cheddar cheese
1/2 tablespoon flax seed meal
1 piece turkey bacon
1 large egg

In a small pot, bring one cup of water to a boil. Add oats, salt, black pepper, red pepper, onion & tomatoes. Meanwhile, spray a frying pan with cooking spray and start cooking the egg and slice of turkey bacon. You can make a dippy egg or sunny side up egg for this recipe. Once oatmeal is done cooking, add the flax seed meal. Pour into bowl. Cut turkey bacon into pieces and add to oats. Add the egg on top and sprinkle on the cheddar cheese. Add rest of green onion for garnish.

Makes 1 serving.

Nutrition Facts:
1 serving: 359 calories, 32g carbs, 18g fat, 22g protein

ENJOY! :-)

Tuesday, October 23, 2012

Turkey Pumpkin White Bean Chili

This is the most perfect fall dinner! The Pumpkin adds a slight nutty flavor while giving the chili an extra nutritional boost of vitamin A. :-)

What's even better? This is a super easy slow cooker recipe. This will cook all day long and be ready to eat by the time you get home from work. I would seriously love to thank who ever invented the crock pot.. It's a MUST-HAVE!! 

This recipe is adapted from the wonderful "Skinny Taste" website. She has even more amazing fall recipes! Check out her site - www.skinnytaste.com  :-)

  • cooking spray 
  • 2 lb 99% lean ground turkey
  • 1/2 tsp olive oil
  • 1 small onion, chopped
  • 3 garlic cloves, minced
  • 1 tsp chili powder, to taste
  • 2 bay leaves
  • 2 tsp cumin
  • 1 tsp oregano
  • 2 (15 oz cans) of white northern or navy beans, rinsed and drained
  • 15 oz can pumpkin puree (not pumpkin pie filling)
  • 4.5 oz canned chopped green chile
  • 2 cups organic, low sodium, fat free chicken broth
  • Dallop of Greek Yogurt (for topping)
  • shredded reduced fat cheddar cheese (for topping)
  • salt and pepper to taste

Heat a large heavy saute pan over high heat and lightly spray with oil. Add meat and cook, breaking it up until white, about 5 minutes.  Add to crock pot.

Add oil to the saute pan, then onions, garlic, sauté about 3 - 4 minutes; add cumin and sauté another minute. Add to crock pot.

Add beans, pumpkin puree, green chilis, broth, chili powder, oregano, and bay leaves. Cover and cook on high for 4 hours or low for 8 hours.

Remove bay leaves and adjust seasoning to taste before serving.

Makes 8-9 servings.

Nutritional Facts:'
(without the yogurt & cheese topping)
1 cup: 182.6 calories, 2.3g fat, 10.9g carbs, 23.3g protein

ENJOY! :-)

Monday, October 15, 2012

Oatmeal Raisin Protein Bread

2 scoops vanilla protein powder
1 cup of oat flour
1/2 cup old fashioned rolled oats
1/2 tsp baking soda
1 tsp cinnamon
1/4 tsp salt
2 tablespoons stevia
1/4 cup + 1 tablespoon non-fat, plain greek yogurt
1/2 cup unsweetened applesauce
1/2 tsp vanilla extract
1/4 cup egg whites
1 tablespoon pure honey or agave
1/4 cup raisins

Preheat oven to 325 degrees. Mix dry ingredients together (except for 1/2 tablespoon rolled oats), then mix wet and combine. Pour batter into a bread loaf pan, sprinkle the 1/2 T rolled oats on top, and bake until golden brown and toothpick inserted into center comes out clean. 35-50 minutes depending on your oven.

Wait for bread to cool before slicing.

Makes 8 servings.

Nutrition Facts:
1 slice: 149 calories, 25g carbs, 1.75g fat, 11.25g protein

ENJOY! :-)

Tuesday, October 9, 2012

Apple Cinnamon Protein Pancakes

Another great Fall-inspired pancake recipe!! These are very simple, light, and delicious! Apples are a great source of fiber, so these will keep you full all morning long. :-)

1/2 small apple (chopped)
1/4 cup oat flour
1/4 tsp baking powder
1/2 tsp cinnamon
1/2 tsp truvia
1/4 cup egg whites
1 scoop vanilla protein powder
1/4 cup unsweetened almond milk

Mix all ingredients well. Grease a griddle or frying pan with non-stick cooking spray or coconut oil. Cook as you would a normal pancake. I topped mine with sugar-free maple syrup! :-)

Makes 1 serving.

Nutrition Facts:
317 calories, 39g carbs, 4g fat, 35g protein 

ENJOY! :-)

Monday, October 8, 2012

Banana Cake Protein Pancakes

These pancakes are healthy, delicious and taste like actual CAKE! I made them for my boyfriend and I for our pre-workout meal. I was told that "these were the best pancakes I've ever had." :-) LOL


1/2 cup oat flour
2 scoops cake batter protein powder
1/2 tsp baking powder
2 tsp stevia

2oz plain non-fat greek yogurt
1 ripe banana (mashed)
1/2 cup liquid egg whites
splash of unsweetened vanilla almond milk

"Cake" Frosting-
2oz plain non-fat greek yogurt
1-2 tablespoons unsweetened vanilla almond milk
1/4 scoop vanilla protein powder
1tsp stevia

Mix dry pancake ingredients, then mix wet, then mix both of them together well. Grease a skillet or griddle with cooking spray or coconut oil. Cook like you would a normal pancake. :-) Mix all frosting ingredients well and heat in microwave until warm. Pour over hot pancakes. I also put banana slices on top of my pancakes and a little sugar-free, no calorie pancake syrup.

Makes 2 servings.

Nutrition Facts:
Pancakes - 1 serving: 334 calories, 40g carbs, 4g fat, 39g protein
Frosting - 1 serving: 34 calories, 3.5g carbs, 0g fat, 6g protein

ENJOY! :-)

Thursday, October 4, 2012

Purple Protein Pancakes

Not only is purple my favorite color, but adding dark berries to your diet is very beneficial! Blackberries are one of the top 10 foods containing antioxidants. They are also packed with polyphenols helping to prevent cancer and heart disease.

1/3 cup oat bran
1 scoop vanilla protein powder
1 tsp baking powder
3/4 tsp stevia
1/2 cup egg whites
1-2T unsweetened vanilla almond milk
1/4 cup raspberries
1/4 cup blackberries
1/4 cup blueberries

Grease a griddle or frying pan with coconut oil or non-stick cooking spray. Mix all ingredients, except for 3/4 of the berries. Cook like you would a normal pancake. I microwaved the rest of the berries and topped my pancakes with them. I also used Walden Farm's sugar-free, no-calorie pancake syrup. DELICIOUS! :-)

Makes 1 serving.

Nutrition Facts:
365 calories, 45g carbs, 4g fat, 44g protein

ENJOY! :-)

Pumpkin Protein Muffins

I told you there would be another Pumpkin Recipe on this blog! And more to come I am sure! ;-) 'Tis the season for pumpkin, apples, hoodies & chilly nights!

These muffins are super moist, light & full of protein. I hope you enjoy these as much as I do! :-)

1 cup oat flour
2 scoops vanilla or cinnamon protein powder
1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp pumpkin pie spice
2 tsp cinnamon
3.5 T stevia

1cup pure Pumpkin
1/2cup unsweetened vanilla almond milk
1/2 cup egg whites
1/4 cup plain non-fat greek yogurt
1/2 cup apple sauce (unsweetened)

Directions: Preheat oven to 325 degrees. Grease a muffin tin with coconut oil or non-stick cooking pray. Mix dry ingredients, then mix wet & then combine both very well. Pour into muffin tins. Bake for about 25 minutes or until toothpick comes out clean.

Makes 12 muffins.

Nutrition Facts:
1 muffin: 83 calories, 14.4 carbs, 1g fat, 7.3g protein


Tuesday, October 2, 2012

High Protein French Toast

French Toast is my all-time FAVORITE breakfast food. I have been avoiding french toast since it is not the healthiest breakfast choice.. until now! :-) I made this french toast with cinnamon raisin Ezekiel Bread. (Food for Life brand).

Ezekiel Bread is made from sprouted grains.One study found that eating sprouted grain breads (not Ezekiel, but similar to it) reduced the blood sugar response and increases the glucagon response when compared to eating unsprouted breads; 11-grain, 12-grain, white, or sourdough.

2 slices of cinnamon raisin Ezekiel Bread
1 egg
1/4 cup egg whites
1/2 scoop vanilla protein powder
1/2 tsp vanilla extract
1T unsweetened vanilla almond milk
1/2 tsp cinnamon

Grease a griddle with non-stick cooking spray or coconut oil and set on medium-high heat.
Whisk all ingredients together well and dip each slice of break in the mixture, soak up as much as possible.
Put slices of battered bread onto griddle. Pour the rest of the left-over batter on top of the bread. Cook on each side until done.

I served mine with half of a banana and Walden Farm's sugar-free, no-cal pancake syrup.


Makes 1 serving.

Nutritional Facts:
(without the banana/syrup) 332 calories, 42g carbs, 7g fat, 30g protein.

ENJOY! :-)

Chocolate Protein Waffles

How can you say no to Chocolate Waffles for breakfast?! I know I can't!! These are very easy to put together and will keep you full for hours. :-)

1 cup oat flour
1 scoop chocolate protein powder
2 T unsweetened cocoa powder
2 tsp stevia
1 tsp baking powder
3/4 cup egg whites
1/4 cup plain, non-fat greek yogurt
1/4 cup unsweetened almond milk

Heat Waffle iron on medium-high. Spray with non-stick cooking spray.

Mix all ingredients well and pour batter onto waffle maker. The amount of waffles this makes will depend on what size waffle maker you have. :-)

Makes 3 servings

Nutritional Information:
1 serving: 299 calories, 36g carbs, 4g fat, 31g protein

Tuna Pasta Salad

This is a healthy dish that is great for a post-workout meal! It is packed with healthy carbs and protein which will help maximize your results from a hard workout. :-)

1/2 cup whole grain, sprouted, or whole wheat elbow noodles
5oz can tuna
1T reduced fat mayo with olive oil
3T Plain non-fat Greek Yogurt
1 scallion (Green onion)
1/4 cup sliced radishes
1/4 cup chopped broccoli
1/4tsp garlic powder
1/4tsp black pepper
1/4tsp sea salt
1/4tsp paprika 

Directions: Mix well and keep in refridgerator for at least 2 hours before eating.
Makes 1 serving

The Nutritional Facts are based on what ingredients I used. They may vary.
1 serving: 455 calories, 44g carbs, 9g fat, 54g protein

ENJOY! :-)

Wednesday, September 19, 2012

Cinnamon Egg Muffins

A little strange.. but surprisingly delicious! I needed to make a low-carb breakfast that I could pack in my gym bag for after my morning cardio session ...these were perfect! I actually ate them cold and thought they were wonderful. Think french toast in egg muffin form. :-)


2 eggs
1/2 cup egg whites
1/2tsp cinnamon
2T unsweetened vanilla almond milk
1/2tsp truvia
1T almond meal

Preheat oven to 400 degrees. Grease a muffin tin with cooking spray. Whisk all ingredients together and pour into muffin tin. Bake for about 20 minutes or until done! :-)

Makes about 4 muffins. (1 serving)

Nutritional Facts:
247 calories, 6g carbs, 14g fat, 28g protein

ENJOY! :-)

Apple Cinnamon Steel Cut Oats

This oatmeal is my new favorite breakfast meal! It's made in the slow cooker overnight, so not only is it easy...But, it is wonderful waking up to the scent of apples and cinnamon in the morning. ::ahhh::

Steel-cut oats are superior to rolled oats when it comes to creating stable blood sugar. The body digests rolled oats relatively quickly, as they are thin sheets of oats that the body doesn't have to work hard to break down. This results in a faster rise in blood sugar than you will get with steel-cut oats. Of all the oats, steel cut oats take longer to digest and, hence, create less of an insulin response. It is a good source of complex carbohydrates, and provides 4 g of soluble fiber, which works to lower cholesterol. It also provides 5 g of protein.
(source: www.livestrong.com)

1 cup steel cut oats
2 apples - pealed, cored and chopped 
1.5 cup unsweetened vanilla almond milk
1.5 cup water
1 tablespoon + 1 tsp stevia sweetener
2 tsp cinnamon
1 tablespoon ground flaxseed meal
 1/4tsp salt

Mix everything together in your slow cooker and cook on low for about 7 hours. EASY! :-)

I topped mine with more cinnamon and sugar free maple syrup! Delicious! 

Makes 4 servings.

Nutritional Facts:
1 serving: 232 calories, 46g carbs, 5g fat, 8g protein

Monday, September 17, 2012

Low-Carb Chocolate Protein Pancakes

Simple, low-carb, & yummy! You know I love my pancakes, so I wasn't about to compromise my beloved breakfast food because of a few carbs!! Now you can have you (pan)cake & eat it too! :-)


1/4 cup almond meal
2 T flax seed meal
1 scoop chocolate protein powder
1 T unsweetened cocoa powder
1/4 cup pumpkin
1/4 cup egg whites
1/4 cup unsweetened almond milk


Mix well. Spray griddle or skillet with cooking spray and cook like you would a normal pancake!

Makes 2 servings.

Nutritional Facts:
1 serving: 297 calories, 12g carbs, 12g fat, 38g protein

ENJOY! :-)

Wednesday, September 12, 2012

My Grocery List

Grocery shopping can be rather overwhelming.. and honestly, I used to hate it!! Now that I have grown to love eating clean and trying new food items, food shopping has become one my favorite necessary "chores." :-)

So what is on my grocery list? It can vary from week to week, but let's start with the staples:

1.Greek Yogurt - plain, non-fat
2. Liquid egg whites
3. Dozen of large Grade-A eggs
4. Sweet Potatoes (yams)
5. Chicken Breast
6. Ground lean turkey or chicken
7. Tilapia or Salmon Filets
8. Pumpkin (Pure - canned or otherwise)
9. Truvia (stevia)
10. Plenty of frozen or fresh veggies and fruit (your choice!)
11. Ezekiel Bread (sprouted grain bread - found in the freezer section)
12. Oats (Old fashioned rolled oats, oat bran, steel cut, 10 grain.. usually Bob's Red Mill brand - found in the organic isle)
13. Brown rice or Quinoa
14. Low-Sodium Tuna
15. Unsweetened Almond Milk

Most, if not all of those items can easily be found in your local grocery store.

Now, for a few must-have extras (in my opinion). These are all items I shop for at my local health food store and/or Wegman's. Places like Whole Foods, Fresh Market, Trader Joe's would carry these items as well.:

1. Almond Meal - this can also be made by simply putting raw almonds in a food processor and blending until flour consistency.
2. Raw Pepitas (Pumpkin Seeds)
3. Chia Seeds
4. Somersault Snacks (Guilt-free, totally awesome snack!!)
5. More varieties of Ezekiel breads (Tortillas, English Muffins, low-sodium, etc)
6. Agave Nectar
7. Coconut Flour
8. Frozen Keifer
9. SHOT bloks (energy chews)
10.  Raw Nut Butter

11. Unsweetened Shredded Coconut
12. Coconut Oil
13. Nutritional Yeast
14. No Noodles (or miracle noodles, OR Shiritaki Noodles)
15. Cacao Nibs or powder
16. Oat Flour
17. PB2 **which is actually at my local grocery store now too! Also, get the Chocolate PB2 while you're there. ;-)
18. Ground Flaxseed
19. Raw Sunflower Seeds
.....So much more.. I need to stop this list because I am sure I already overwhelmed you and your wallet!! :-P

I use most these items in my recipes and will be using more of these in recipes to come. Try new things every shopping trip. No need to go out and buy everything all at once! If I could afford to, I would.. but, these items can be pretty pricey. (I am still trying to come up with a justification for paying $10 for a jar of organic almond butter!! :-P) ...And these are merely suggestions and what is on MY grocery list. I personally love Bob's Red Mill Brand.. tons of organic, perfect sized items. Bob's Red Mill brand makes all different types of flours, oats, seeds, etc.

I don't eat white flour, rice, bread.. ANYTHING. White flour items are just processed crap. Sorry to say it, but it's true. Plus, there are so many awesome subs for white flour that you won't miss it! Trust me. :-)

I am like a kid in a candy store when I'm in the health food store and Wegman's organic aisle.. I walk up and down each aisle (usually 2 or 3 times) and examine everything!! Just ask my boyfriend about how much he LOVES shopping with me! :-P haha

In conclusion, I'd like to leave you with a few tips regardless of what your diet and nutrition goals may be:
1. TRY NEW ITEMS!! Try something new every week! Keep it fun and interesting!
2. Eat more whole foods and less processed crap... Frozen dinners are NOT healthy. You are better off eating a cheeseburger (lean meat on a whole grain bun, of course) than a Lean Cuisine.
3. Shop the organic aisles!! I found so many items there that I used to just pass by.
4. READ LABELS! You want to buy food with ingredients you understand!
5.Do research. I love reading all different health & fitness mags, books, etc.... or Google new food items you are unsure how to prepare.

I hope this helps!! Ask me any questions you want. I love to answer. I have had many people ask me for a grocery list and I am really flattered. One of the best compliments I could receive is knowing that I have inspired someone else. ;-)

Tuesday, September 11, 2012

Tropical Protein Pancakes

 Coconut & Banana Pancakes with Pineapple Agave Syrup!

Why not bring the taste of a tropical island to your breakfast table? LOL

These pancakes are great fuel for a hard workout! I recommend eating them on hard training days. They are packed with good carbs for a lot of energy.


1/4 cup coconut flour
1 scoop vanilla protein powder
1tsp baking powder
1tsp stevia
4T shredded unsweetened coconut
1 ripe banana
1/2 cup egg whites
1/2 cup unsweetened coconut milk

1/2 cup pineapple chunks
1tsp agave nectar

Blend all pancake ingredients with a mixer or a blender. Heat griddle or skillet on medium to high heat. Cook like you would a normal pancake. :-)

For the syrup: Put ingredients in a blender or food processor and blend until creamy-smooth. Heat in microwave for about 45 seconds - 1 minute. Serve over pancakes!

I put a few extra banana slices and shredded coconut on top. :-)

Makes 1 serving

Nutritional Facts:
(These are approximate depending on what products you use)
Pancakes without syrup: 340 cals, 35g carbs, 8g fat, 32g protein
Syrup: 60 cals, 17g carbs, 0g fat, 1g protein

ENJOY! :-)

Pumpkin Seed Butter

Well, this may not be the prettiest food you have ever seen, but don't judge a book by its cover! ;-)

Raw pumpkin seeds have many health benefits. They are full of zinc which is great for your bones and will help protect against osteoporosis. They are also a good source of the essential fatty acid known as omega-3. These types of fatty acids can reduce symptoms of rheumatoid arthritis, decreasing inflammatory response. And last, but not least, they are full of fiber. Fiber helps protect the body against heart disease and colon cancer. Fiber also helps to lower cholesterol.

As if you need another reason to make this pumpkin seed butter, it is DELICIOUS!. :-)

1 cup raw pumpkin seeds (pepitas)
2T agave nectar (or honey)
2T olive oil
1tsp sea salt

Put all ingredients in a food processor and blend well! 
You may have to stop and scrape the sides during the process. Also, it will take about 10-15 minutes to blend, depending on the quality of your food processor.

Nutritional Facts will vary depending on your choice of agave or honey.

This tastes great on toast and pancakes. I also like to put a big scoop on top of my oatmeal. :-)

ENJOY! :-)

Healthy Seafood Salad

Not only is this seafood salad a cinch to make, it tastes just like the full-fat, high-cal kind. You won't miss a thing! You can serve this as a side, or main entree if you'd like. :-)

2 cups cooked, deveined, coarsely chopped shrimp, crab or lobster. (I did a combination of crab and lobster)
1/2 cup reduced-fat mayo with Olive Oil
1/2 plain non-fat greek yogurt
3 scallions, finely chopped
3/4 cup shredded parmesan cheese
1/2 tsp sea salt
1/4 tsp ground black pepper
1/4 tsp garlic powder
1/4 tsp onion powder


Mix all ingredients. Chill in fridge for at least 2 hours before serving.

*I am not going to put the nutritional facts for this because there are too many variances.

ENJOY! :-)

High Protein Banana Bread

This simple, yet delicious banana bread is go-to baked good for me! I eat this with breakfast, have it as a mid-morning snack, or a pre/post workout snack! It's full of fiber, healthy carbs, protein and potassium. ;-)

 Also, I have used this recipe and made muffins with this as well.. turned out just as delicious! :-)

1 ripe banana, mashed
1 cup of egg whites
1/2 cup plain non-fat greek yogurt
1tsp baking soda
1tsp baking powder
1tsp cinnamon
7-8tsp stevia
3/4 cup oat bran (or rolled oats or oat flour)
2 scoops banana (or vanilla) protein powder
1 T ground flax seed meal

Preheat oven to 325 degrees. Set egg whites aside. Mix all wet ingredients, then add dry ingredients and mix well with a mixer or blender. Mix egg whites until they reach stiff peaks.Gently FOLD egg whites into batter. *Important step - do not skip or banana bread will fall in the middle.. I have learned from experience ;-)

Coat loaf pan or muffin tins with cooking spray. Or, if making muffins, use silicone or foil liners.

Bake in oven for 25-30 minutes, or until toothpick comes out clean. Time will vary depending on your oven or if you are making the bread vs muffins. :-)

Let cool before eating.

Makes 8 serving of banana bread.

Makes 12 muffins.

Nutrition Facts:
For a serving of banana bread:
102 calories, 13g carbs, 1g of fat, 12g of protein

For 1 muffin:
68 calories, 8.6 carbs, .75g fat, 7.8g protein

ENJOY! :-)

Thursday, September 6, 2012

Pumpkin Pie Protein Pancakes

It's not quite fall yet, but I've put summer behind me. I love autumn.. and with the fall season, comes my #1 food love... PUMPKIN! Pumpkin pie, pumpkin seeds, pumpkin seed butter, pumpkin ice cream, pumpkin coffee... I just can't get enough of it. So, you can be pretty sure that you'll see more recipes that include my obsession. ;-)

And I am sure by now, you can see that I am a pancake lover as well! :-D

These pancakes are fluffy, moist and taste just like pumpkin pie. Also, what is great about this recipe, is that it can be easily adjusted to make it low carb. :-)

1/4 cup pumpkin
1/4 cup egg whites
1/4 cup unsweetened almond milk
1 scoop vanilla protein powder
1 tablespoon flaxseed meal
1/4 cup oat bran or oat flour (omit this if you want the low carb version)
1/4 tsp pumpkin pie spice
1/4 tsp cinnamon
1 tsp stevia
1/8 tsp baking powder


Mix all ingredients well with a mixer or by hand. Cook these pancakes on a lower temperature than normal, as they tend to stick if the pan is too hot.

I served mine with a dallop of greek yogurt and cinnamon on top and a little agave syrup! So delicious!!

Makes one serving.

Nutritional Information:
320 calories, 32g carbs, 6g fat, 37g protein

low carb version:
207 calories, 12g carbs, 4g fat, 32g protein


Wednesday, September 5, 2012

Banana Almond Flax Protein Pancakes topped with Protein "Whipped Cream"

These pancakes are delicious and a great source of potassium from the bananas, fiber from the flax seed and healthy fats from the almond meal! :-) These are a great energy providing breakfast to fuel up for a hard gym day. I prefer to eat these pancakes when I'm training legs since they are the biggest muscle group.

*Please not that protein powder is not required for the pancakes (as in many other recipes), but it is very beneficial. High protein diets promote fat loss while maintaining and helping build lean muscle mass!


1 scoop Vanilla Protein Powder
1/4 cup Almond Meal

1tsp Baking Powder

1/4 tsp kosher salt

1/4 cup Flaxseed Meal

1 egg

2 T unsweetened Almond Milk

1 rip banana
1 tsp Vanilla Extract

1tsp Cinnamon

Whipped Cream:
1/2 scoop Vanilla Protein Powder
1/2 T Almond Butter
2 T unsweetened Almond Milk
1/2 tsp Cinnamon

For the Pancakes: Blend all ingredients well using a mixer and cook like you would a regular pancake! SIMPLE :-)

For the Whipped Cream: Blend well using a mixer, then heat in the microwave until it becomes light and fluffy.

This will make 2 servings of the pancakes:
Nutritional Information for 1 serving: 300 cals, 22g carbs, 16g fat, 22g protein

The whipped cream will produce 1 serving:
Macros: 120 cals, 6g carbs, 6g fat, 13g protein

I froze my 2nd batch of pancakes for later in the week. I let them thaw out and put a Tablespoon of Almond Butter in between the pancakes. I kept them refridgerated and ate them cold later that day... AMAZING. They seriously tasted like a soft oatmeal (but almond meal) cake.

I can't wait to make them again! :-)


Friday, August 31, 2012

Roasted Sweet Potato Coins

I have always been a big fan of sweet potatoes (yams). They are a great source of the antioxidant vitamin C which helps protect the body from free radicals and helps the immune system. They are also a great source of fiber, which fills you up without adding fat. Yams' complex carbohydrates are broken down into sugars, released and absorbed into the bloodstream at a gradual rate, keeping you satisfied longer, and they are very low in calories too.

You can eat these for breakfast, lunch or dinner! I chose to have them for breakfast and pair them with scrambled egg whites with spicy pico de gallo. (pictured above)

1 medium sized sweet potato (yam)
1/4tsp cumin
1/4tsp black pepper
1/4tsp kosher salt
1/3 T olive oil


Preheat oven to 365 degrees. Cut sweet potato in slices. Make sure the slices are approximately the same size so they cook evenly together.

Mix sweet potato slices and all other ingredients in a bowl.

Place slices on baking pan (not on top of each other) and bake for approx. 20 mins, turning them over half way.

Makes 2 servings.

ENJOY! :-)

Nutrition Facts:
1 serving: 77 calories, 13g carbs, 3g fat, 1g protein

Guilt-Free, Protein-Packed CINNAMON ROLLS!

Who doesn't love some sweet and gooey cinnamon rolls? Now you eat them completely guilt-free! These taste great and are filled with protein! They make a great post-workout snack or dessert. :-) I researched a few recipes on the web and combined a few to make the perfect clean eating version of a cinnamon roll.


The Dough:
1/2 cup coconut flour
1 scoop cinnamon (or vanilla) protein powder
1tsp Xanthan Gum
1.5 tsp Baking Powder
1/4tsp Kosher Salt
1tsp stevia
2 egg whites
5-6 T of water

The Filling:
2T cinnamon
1tsp agave (or honey)
2T almond meal 
2-3 T water

The Frosting:
3oz plain non-fat Greek Yogurt
1scoop vanilla protein powder
1tsp vanilla extract
2T almond milk
1tsp stevia


Preheat oven to 380°F. Mix all dough ingredients in a bowl. Dough will be clumpy. Put dough in baking paper and roll into a tight ball. Sprinkle some coconut flour on rolling pin to prevent sticking. Roll dough out until it becomes pretty thin.

Mix all the ingredients together for the filling. Spread evenly on the dough.

Roll up dough and filling mixture. You can cut off all the extra dough on the sides if you prefer.

Set on cookie or baking paper and bake in oven for about 20-25 minutes or until slightly golden on top.

While the cinnamon roll is baking, you can make the frosting. Mix all frosting ingredients together with a mixer. Simple enough. :-)

Try and be patient enough to let your cinnamon roll cool a bit before cutting it. I made 4 rolls with it. You can make more or less depending on how big/thick you like your cinnamon rolls. Cover with frosting, sprinkle with cinnamon for appeal.. and there you go!


Nutrition Facts: (for 4 rolls)
1 roll: 170 calories, 17g carbs, 4g fat, 20g protein

Thursday, August 30, 2012

Vanilla Oat Bran Protein Pancakes with Blueberry Chia Seed Jam

These pancakes are light and fluffy and will give you great energy to start your day! Chia seeds can soak up to 70 times their weight in water. Which makes them perfect for storing energy and helping you stay full for longer!  :-)

I recommend making the chia seed jam the night before you plan on making these pancakes for breakfast.


1/3 cup oat bran
1/2 scoop vanilla protein powder
1/2 tablespoon cinnamon
3/4 tsp baking powder
2 tsp stevia
1/3 cup low fat cottage cheese
1/4 cup egg whites
1 tsp vanilla extract

Blueberry Jam:
1/2 cup fresh or frozen blueberries
1 tablespoon chia seeds
1 tsp stevia

To make the jam, just microwave the blueberries for 1-2 minutes until they are tender. Add stevia and chia seeds and mash with a fork until blended. EASY! :-)  Makes 2 servings.
NOTE: It is best to let jam set in fridge for at least 3 hours (or overnight). This will give the chia seeds time to soak.

For the Pancakes: Put egg whites in separate bowl. Mix dry ingredients together and Mix wet ingredients. Combine. Then beat the egg whites until they reach stiff peaks. Fold egg whites into batter. Try not to over mix.

Pour about 1/4 cup pancake batter on hot, greased griddle (or skillet)  for each pancake. Cook until top bubbles, then flip and cook until golden. Makes 3-4 pancakes.

Serve blueberry jam hot or cold on top of pancakes.


Nutrition Facts - Pancakes: 317 calories, 37g carbs, 5g fat, 31g protein
                          Jam: 1 serving: 56 calories, 11g carbs, 2g fat, 2g protein

Peanut Butter Banana Protein Cupcakes with Dark Chocolate Yogurt Frosting


For the Cupcakes:
2 small extra ripe bananas, mashed
1 cup egg whites
1/2 plain non-fat Greek Yogurt
1tsp banana extract (optional)
3/4 cup oat bran (old fashioned rolled oats would work as well)
2 scoops banana (or vanilla) protein powder
10 Tbsp PB2 (defatted peanut butter powder)
6 tsp stevia sweetener (I use Truvia)
1tsp baking powder
1tsp baking soda

For the Frosting:
1/2 bar unsweetened cacoa baking bar (I used Hershey's)
1/2 cup plain non-fat Greek Yogurt
3 tsp stevia

Preheat oven to 325 degrees. Mix all cupcake ingredients well with a mixer or a blender. Fill muffin tins with foil or silicone cupcake liners. Fill muffin tins 3/4 full with batter. **I had extra batter left over, so I ended up making 16 muffins** Put in oven and bake for 20-25 minutes, or until toothpick inserted in center of muffin comes out clear.

While cupcakes are baking, you can make the dark chocolate yogurt frosting. Melt cacoa bar in the microwave in 30 second intervals. Once melted, mix with greek yogurt and stevia. Mix until fluffy. Refridgerate for at least an hour or 2 before putting on cupcakes.

Once cupcakes have cooled and frosting is chilled, spread frosting on cupcakes and dig in!! You will not believe that these are healthy!! Who said eating clean had to be boring?? ;-)

Macros --this is for 16 cupcakes -- 1 cupcake: 94 calories, 12g carbs, 3g fat, 2.3g sugar, and 8.5g protein **this can vary depending on which ingredients you use.


My first blog!

Hello everyone!

I was inspired to do a blog that would help anyone eat clean, but not compromise on taste! I like to create clean versions of all the meals I love to eat. Also, most of my recipes are simple and cost efficient as well. :-) As well as recipes, I plan to blog about restaurant reviews and how to eat healthy when dining out; eating clean tips and how to plan your grocery shopping trips; and more! I hope you enjoy! :-)