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! :-)