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.

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! :-)