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 -  :-)

  • 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! :-)