Healthy Baked Chocolate Dessert

Sooooo it’s basically a mug cake, but not in a mug and not cooked in a microwave… so Baked Chocolate Dessert it is 🙂IMG_1966.JPG

Ingredients

  • 1/4 cup Kodiak Power Cakes Dark Chocolate
  • 1 tsp. cocoa powder
  • 1/2 egg
  • 1/4 banana
  • dash of salt
  • 10 grams of ice cream (optional)

IMG_1958.JPG

Instructions

  1. Preheat oven to 400 degrees.
  2. Spray ramekin with non-stick spray.
  3. Mix all ingredients together and add to ramekin.
  4. Cook in oven for 8-10 minutes (depending on how “done” you want your dessert (I like mine a little undercooked!).

IMG_1963

I literally added only 10 grams of ice cream on top (about 20 calories), but for me that made it all the more decadent!

Nutrition Info

Screen Shot 2017-05-17 at 3.23.22 PM.png

PB Banana Dessert Bite

Sometimes you just need a little snack to indulge your sweet tooth. This little ramekin of peanut butter and banana goodness will do just that. Best of all, it takes about 2 minutes to whip up!

IMG_1650.JPG

Ingredients (for one serving)

  • 1/4 Cup Oats ( 20 grams)
  • 2 Tbsp PB2 (12 grams)
  • 1/3 banana, preferably super ripe (37 grams)
  • dash of stevia (optional)
  • 1 Spoonful of Frozen Yogurt

Instructions

  • Add a splash of water to ingredients and mix together.
  • Microwave for 30 seconds.
  • Top with spoonful of ice cream and enjoy!

IMG_1651.JPG

Nutrition Information

Screen Shot 2017-05-03 at 10.10.39 AM

Tip

I like to put the ramekin on my food scale, so I can easily measure in the oats, powdered peanut butter and banana without having to measure them in a cup!

Frozen Greek Yogurt Bark!!

If you’re like me and like to end your day with something sweet, this Frozen Yogurt Bark is your next must-try dessert!

I got adapted this recipe from Gemma over at BiggerBolderBaking, and if you haven’t check out her website or youtube channel DO IT NOW. She has so many great ideas and and lots of them you can customize to what flavors you want/have on hand.

IMG_1438

That’s why I love the Frozen Yogurt Bark, I used up half a Complete Cookie from Len & Larry’s with some chips, but you could add fruit or whatever you are in the mood for.

The result is a super satisfying dessert or snack that you can whip up ahead of time and snap off a piece when you want it!

Ingredients*

  • 2 Dannon Light & Fit Greek Yogurts (vanilla)IMG_1437
  • 1 Tbsp. Honey
  • 1/2 Len & Larry’s The Complete Cookie (chocolate chip)
  • 2 Tbsp. Chocolate Chips
  • *These are just suggestions, keep the yogurt and honey, but add whatever you want!

Directions

  1. In a bowl, combine yogurt and honey.
  2. Mix in toppings.
  3. Spread into parchment paper or foil lined pan.
  4. Freeze for 4 hours or overnight.

Yield: 6 servings

Nutrition Information

For 1 serving (1/6 of dish)

Screen Shot 2017-04-10 at 8.18.24 PM

Cauliflower. Bagel.

I know my last recipe was also about cauliflower, but it is just so dang versatile that I can’t help myself.

FullSizeRender (2).jpg

This recipe is ridiculously easy and barely any ingredients at all.

Ingredients

Makes 2 bagels.

  • 2 cups cauliflower
  • 2 eggs
  • 1/4 cup flour (any type of flour you like)
  • 1-2 Tbsp. breadcrumbs – optional
FullSizeRender (3)
Pre-cooking

Instructions

  1. Preheat oven to 400 degrees F.
  2. Mix riced cauliflower (you can buy pre-riced from Trader Joe’s or throw regular cauliflower in the blender yourself) with eggs and flour.
  3. Form into bagel shape on a baking sheet.
  4. Sprinkle with breadcrumbs if desired.
  5. Cook for 20-25 minutes.
  6. Enjoy!

IMG_1411.JPG

Nutrition Information

For 1 bagel.

Capture.PNG

Easy, Healthy Meals: Turkey Meatballs w/ CAULIFLOWER WAFFLES

If you haven’t caught on to the cauliflower-fever yet, get ready.

I love cauliflower because it feels like I am eating a carb, but still lets me have ice cream later because it is significantly lower in calories and carbs than actual carbs. You with me?

I started with cauliflower rice (just blending it up and throwing it in a skillet with some protein), then mastered the cauliflower pizza crust (still delicious despite not actually being pizza) and now I’ve discovered the greatest form for cauliflower to take of all:

WAFFLES!

FullSizeRender (1)

These babies pair great with anything, but I love to make them with turkey meatballs because if you want to make your life super easy you can go to Trader Joe’s buy the PRE-RICED CAULIFLOWER & FROZEN TURKEY MEATBALLS and you have done 90% of the work already.

FullSizeRender

Ingredients

  • 1.25 cup Trader Joe’s Pre-Riced Cauliflower
  • 1 oz grated or finely chopped mozzarella cheese
  • 1 egg
  • Mrs. Dash Garlic & Herb seasoning to taste (or your own spice mix)
  • 4-6 Trader Joe’s Frozen Turkey Meatballs
  • 1-2 Tbsp. Trader Joe’s Reduced Sodium Soy Sauce

Instructions

  1. Preheat oven to 350 degrees and cook frozen meatballs according to package (30 min).
  2. Plug in waffle maker to preheat.
  3. In bowl combine cauliflower, egg, mozzarella and spices.
  4. Heat in microwave for 1 minute so cheese can help the mixture congeal.
  5. Scoop 1/3 cup of mixture into waffle maker to cook for 2 minutes.
  6. After meatballs are finished cooking, toss in bowl with soy sauce.
  7. Drizzle cauliflower with soy sauce if desired.

Nutritional Information

For 5 meatballs, cauliflower waffle as listed above and 2 Tbsp. soy sauce:

Capture.PNG

 

 

Easy, Healthy Meals: Turkey & Sweet Potato Wedges

 

We all need some to-go meals to whip up when we are starving, don’t want to think and want minimum prep effort.

This week’s easy, healthy and delicious meal is brought to you by 3 main ingredients plus two spices and one condiment.

unnamed.jpg

Main Ingredients (for one serving)

  • 6 oz. ground turkey
  • 6 oz. sweet potato
  • 1/2 bag frozen bell peppers/onions (fresh if you’re fancy)

Toppings/ Spices

  • Fajita seasoning
  • Deli mustard
  • Garlic & Onion powder

Directions

  1. Preheat oven to 450 degrees, line baking sheet with foil, spray with nonstick spray.
  2. Microwave sweet potatoes for 4-5 minutes, then slice into wedges and put in oven.
  3. In one pan cook ground turkey (sprinkle with fajita seasoning) and in another cook frozen bell peppers/onions. Combine together once cooked.
  4. Toss sweet potato wedges occasionally while cooking and sprinkle with garlic/onion powder once they look to have about 5 minutes left to cook. (You can turn on the broiler to speed things up/make them crispier).
  5. Top turkey, pepper, onion mixture with deli mustard and enjoy!

Below is information with 6 oz. of extra lean ground turkey and 6 oz. of sweet potato.

Capture

Plenty of room for some Halo Top, am I right?

The BEST Strawberry Banana Protein Shake

For the past while I have not wanted to drink protein shakes and was letting myself stay a little below my target grams of protein. I convinced myself it was okay to slack on the protein and sub it for my beloved rice cakes instead, because they were low calorie or the same calories as my protein shake

But this wasn’t working for me.

Surprise, surprise I was hungry throughout the day because I was replacing 20 grams of protein with temporarily satisfying carbs that did not keep me full.

FullSizeRender
Gelato one day, protein shake the next.

So I have challenged myself to drink a protein shake every day for the next two weeks.

I have already noticed how much better I feel and am not left wanting to graze in the late morning hours.

This may seem silly and it’s important to know that this is not my goal because protein shake are the healthiest thing ever or that everyone needs to drink them.

This is my goal because with this extra 20 grams of protein (that I can easily whip up and take with me) I feel more full and notice that I am less likely to snack on random things throughout the day if my protein is at an appropriate level.

Now onto the recipe. I like my protein shakes on the thicker side and of sufficient quantity. Make the appropriate modifications for what you like!

Strawberry Banana Protein Shake

  • 2/3 cup frozen strawberries
  • 1/3 ripe banana
  • 3/4 cup water
  • 1/2 cup ice
  • 1 tsp. peanut butter
  • 1 scoop protein powder (mine was chocolate)

Add all these to a blender and let it work for a minute or two until everything is nice and smooth!

Screen Shot 2017-03-15 at 2.54.12 PM.png

 

Muffin Tin Breakfast Pizzas!

Pizza. For. Breakfast.

Need I say more?

fullsizerender

Ingredients (for one serving)

  • 1/8 Trader Joe’s Garlic & Herb Pizza Dough
  • 2 slices Jennie-O Turkey Bacon
  • 2 eggs
  • 1/8 cup Shredded Cheddar Cheese

Instructions

  • Preheat oven to 375 degrees.
  • Spray muffin tin with nonstick spray.
  • Divide pizza dough into four parts and spread thin on bottom of muffin tin.

img_0751-1

  • Tear bacon into 8 pieces and layer over pizza dough.

img_0753-1

  • Scramble two eggs and pour on top of turkey bacon.

img_0754-1

  • Sprinkle with shredded cheese.

img_0755-1

  • Bake for 15 minutes.

And the nutrition facts aren’t bad to look at either 🙂

screen-shot-2017-01-30-at-9-59-59-am

A tad high in fat for all four pizzas, but I like to have two and then pair them with a protein shake to balance it out!

Other possible modifications:

  • egg whites only
  • sub with turkey pepperoni
  • sub with feta cheese and basil and tomatoes

Let me know what options you try!

Kodiak Power Banana Muffins

You may have caught on by now to my obsession with Kodiak Cakes and waffles. But we are just getting started…

I have a new favorite pre-prepped breakfast. Quick, easy and so simple to take on the go….. POWER BANANA MUFFINS!!

Screen Shot 2017-01-23 at 9.45.24 AM.png

You guys are going to love these and like most of my recipes, they leave plenty of room to modify. I’m thinking adding chocolate chips, adding pumpkin spice, drizzling with peanut butter or PB2, get creative and make them your way!

For 6 muffins:

Ingredients

  • 1 egg
  • 1/2 banana
  • 1/2 cup Kodiak Protein Packed Cakes
  • 1 scoop vanilla protein powder (I used GNC Wheybolic Extreme 60)
  • 1 tsp. cinnamon
  • 1/3 cup water

Instructions

  • Preheat oven to 350 degrees.
  • Mash half banana and mix with egg and cinnamon.
  • Mix together with all other ingredients.
  • Scoop with Tbsp. into muffin tin and bake for 15 minutes or until done.

 

These are the Nutrition facts for the WHOLE RECIPE:

screen-shot-2017-01-23-at-9-31-31-am

So you know I’m thinking that 3 muffins with maybe a little peanut butter or syrup on top and an egg white omelet makes a delicious, balanced breakfast!

These are the Nutrition facts for HALF THE RECIPE:

screen-shot-2017-01-23-at-9-33-35-am

Try this recipe and tell me in the comments what you paired with it 🙂

Crispy Spicy Cauliflower

I originally saw this recipe on Tone It Up and was curious if could really fool myself into thinking that cauliflower was on the same level as chicken wings.

Screen Shot 2017-01-22 at 5.45.03 PM.png

I wouldn’t quite call these chicken wings, but I do think they make a fantastic, satisfying, healthy side dish to go with your lunch or dinner! They are crispy, flavorful and depending on how tight you are with cayenne pepper, a little spicy.

I made a few modifications from the original recipe and feel free to sub for whatever spices you have on hand!

Ingredients (for two servings)

  • 3/4 head of cauliflower
  • 1 egg
  • 1/4 cup Italian style bread crumbs
  • 1 tsp. cayenne pepper (or more)
  • 1 Tbsp. Trader Joe’s Greek Yogurt Guacamole

Instructions

  • Preheat over to 400 degrees.
  • Separate 3/4 of a head of cauliflower into pieces.
  • Crack an egg over the cauliflower and mix.
  • Sprinkle bread crumbs and cayenne pepper over cauliflower and mix again.
  • Spread out on baking sheet and cook for 20 minutes
  • Enjoy!

 

IMG_0662 (1).jpg