Skinny Pina Colada for Summer Fun

I love an ice cold Pina Colada on a hot summer day but I am not a fan of belly fat. 聽The average Pina Colada has over 300 calories and more than 30g of sugar. Yikes, that is聽a lot and only one drink! 聽I would prefer to have more than one and don’t like sporting a muffin top with my jeans.

I got creative in the kitchen again and made a modified skinny colada recipe that satisfies my sweet tooth without the extra calories and sugar.

  • 1 cup ice
  • 1.5 oz white rum
  • 3/4 bottle Sparkling Ice beverage in coconut pineapple flavor
  • 1 cup unsweetened almond/coconut milk
  • blend and enjoy馃敼馃敼

馃嵐馃崓馃嵐馃崓Rum is good with pineapple coconut beverage alone over ice also. 馃嵐馃崓馃嵐馃崓

Chocolate Blueberry Mug Cake

Some days I just want to have my cake and eat it to.  Today was that day.  I woke up and decided I wanted to eat cake for breakfast.  Why not, it is FRIDAY!  I am 15 weeks out from my 3rd NPC Bikini competition and starting to dial in my nutrition.  Basically, I can’t eat real cake anymore so I improvised.  I did some research online and found a few protein mug cake recipes.  I have saved many of them on Pinterest, but to be honest, I never really made one.  I thought it was too good to be true.  A healthy cake that takes only a few minutes to make? Yeah, that probably can’t taste very good.   Well, I was wrong, way wrong (just don’t tell my husband I admitted to being wrong).

So here is what you need to enjoy some cake on this beautiful June morning!

Ingredients:

  • 1 scoop chocolate Shakeology
  • 1/4 teaspoon baking powder
  • dash of salt
  • 2 packets of stevia
  • 1 egg
  • 2-3 tbsp of unsweetened almond or cashew milk
  • 1/4 cup blueberries (optional)


Instructions:

  1. Mix shakeology, baking powder, salt and stevia in coffee mug.
  2. Add egg and mix well (it now tastes like thick brownie batter).
  3. Add milk and mix well.
  4. Dump blueberries into mixer and press to bottom.
  5. Microwave for 90 seconds

Hot and fresh out of microwave


ENJOY!

Nutrition Facts:

1 whole cake is only 255 Calories, 7g fat, 22g carbs, and 23g protein!

Chocolate Fudge No-Bake Cookies

WARNING – This recipe is for true chocolate lovers only! 聽 If you don’t’ like deep, dark rich chocolate then you will not like this recipe.

Chocolate Cookies

 

I found this recipe on the recipe insert that was shipped with my Shakeology and modified it to fit my needs.聽 The original recipe called for regular聽peanut butter and I substituted for powdered peanut butter to lower calories and fat while increasing serving size.

What you need:

  • 1 scoop chocolate Shakeology聽 (This can be purchased from my website by clicking HERE)
  • 1 shakeology scoopful;of powdered peanut butter
  • 1 shakeology scoopful of rolled oats
  • 1 tsp organic honey
  • 1-4 tbsp. of cashew milk (for consistency only)

Chocolate No-Bake Cookies

Directions:

  1. Add Shakeology, peanut butter and rolled oats to bowl and mix well.
  2. Add honey and mix well
  3. Add cashew milk a few drops at a time to make firm dough-like consistency
  4. Divide into 8 drop cookies, refrigerate and enjoy!

Nutrition Facts (Per Cookie):

62 Calories, 8g Carbs, 4g Protein, 1g Fat

Chocolate No-Bake Cookies

 

 

3 Ingredient Protein Pancakes

Proteins聽are an essential part of our diet and are the building blocks of our body.聽聽I like to start my聽day off right with a breakfast high in protein.聽 I am not a huge fan of meat and eggs in the morning, and have a little bit of a sweat tooth, so I make a lot of protein pancakes and protein muffins.聽 Whenever I have an overly ripe banana sitting around and not much time I like to whip up these simple three ingredient protein pancakes.聽 Top them with a little bit of coconut butter to get some healthy fat in your diet and you are all set to crush your day!

What you need:

  • 1 Scoop Whey Protein Powder (Flavor of your choice)
  • 3 egg whites (can use liquid egg whites)
  • 75 grams of ripe banana
DSCN1126.JPG

3 Ingredient Pancakes: Banana, Egg Whites and Protein Powder

 

Directions:

  1. Smash the banana until smooth
  2. Mix in egg whites and whisk
  3. Add protein powder and mix
DSCN1136.JPG

Mix all ingredients until smooth

 

Pour batter on preheated griddle to make 3-6 thin protein pancakes and enjoy!

Nutrition Facts:

251 Calories, 41g Protein, 19g Carbs, 0g Fat

Collage 2016-05-22 06_11_23

Quick and Easy Egg Muffin Cups

I love eggs but find it hard to find time to make them in the morning during the work week.聽 I eat a lot of oatmeal muffin cups but wanted something a little more savory. This weekend while food prepping for my 22 Minute Hard Corps challenge, I tried out a new way to cook my eggs and loved the results.聽 To make things a lot easier, I buy my peppers and onions pre-cut in the freezer section or fresh food section.

Here is what you need:

  • Diced peppers, onions and some fresh baby spinach
  • Cooking spray
  • 12 whole eggs
  • Seasonings of your choice (Mrs. Dash, Salt, Pepper, Red Pepper Flakes, Garlic Powder, etc.)
  • Muffin Tin

Instructions:

  1. Heat skillet over medium-high heat.
  2. Spray generously with non-stick cooking spray and add veggies (no spinach) IMG_6768[1]
  3. Saut茅聽veggies until cooked and add fresh spinach
  4. Continue saut茅ing until spinach is wilted and cookedIMG_6770[1].JPG
  5. Spray 12 muffin tins with non-stick cooking spray
  6. Evenly spoon vegetable mixture into each muffin cupIMG_6771[1].JPG
  7. Add one egg to each cupIMG_6772[1].JPG
  8. Bake at 350 degrees Fahrenheit for approximately 20 minutes or until egg is cookedIMG_6775[1].JPG

Enjoy with whole grain sprouted toast or corn tortillas!IMG_6778[1].JPG

If you are following the 22 Minute Hard Corps or 21 Day Fix this would equal 1 Red, 1 Green and 1 Yellow.聽 Serve with the cheese and add one blue.

 

 

Bikini Competitor Banana Protein Oatmeal Bake

During the last few weeks of my competition prep I began to cut many things out of my diet and stick to the basics that I knew my body could handle and digest well.聽 This means my meals were very repetitive because I didn’t want to chance anything not agreeing with my body and halting my progress. For breakfast this was your standard oatmeal and egg whites.聽 I wanted to add some moisture and flavor to them so I incorporated ripe bananas and my favorite protein powders to make a super simple and quick oatmeal bake.聽 It yields six servings so my husband and I have breakfast ready to eat on the go 3 days in a row.聽聽 I have made it three times now and each time I love it more so I decided I just had to share the recipe.

Ingredients:

DSCN1105.JPG Continue reading

Apple Cinnamon Protein Waffles

While cleaning out my cupboards I discovered a waffle maker hiding in the back.聽 I have not used it in years so I thought, why not?聽 Instead of making my traditional protein pancakes I whipped up a large batch of protein waffles and ate them all week post-workout.

What you will need:

DSCN1085.JPG

Ingredients for Protein Waffles

 

  • 2 cups Kodiak Cakes power pancake mix (from Costco)
  • 1 scoop of whey protein powder (I used Dymatize Iso-100 in Cinnabun)
  • 1 tsp ground cinnamon
  • 3 tsp stevia
  • 5 egg whites
  • 8 oz. unsweetened natural applesauce
  • 1 tsp vanilla extract
  • 1/2 tsp almond extract
  • 1 cup vanilla unsweetened cashew milk

Instructions:

  1. Mix all dry ingredients together
  2. Add wet ingredients and mix well
  3. Pour into pre-heated waffle iron and cook until done (It took me a few attempts to get it right) Makes 18 waffles on Belgium waffle maker
DSCN1089.JPG

Try not to make a mess!

DSCN1094.JPG

 

Nutrition Facts (per waffle):

63 Cals, 9g Carbs, 6g Protein, 1g Fat

DSCN1101.JPG

Quick and Easy Roasted Asparagus

With spring just around the corner the first vegetable to pop out of the ground is asparagus. 聽Asparagus is loaded with nutrients such as fiber, folate, and vitamins A, C, E and K. 聽Additionally, it is packed with antioxidants and can help detoxify your body.聽 I highly recommend grabbing some from your local farmer鈥檚 market and adding it to your next meal.

Here is a quick and easy recipe to get the asparagus from you fridge to your plate in under 15 minutes:

What you need:

聽聽聽聽聽聽聽聽 Olive Oil Cooking Spray

聽聽聽聽聽聽聽聽 Garlic Powder

聽聽聽聽聽聽聽聽 Onion Powder or Onion Flakes

聽聽聽聽聽聽聽聽 Sea Salt

聽聽聽聽聽聽聽聽 Pepper

聽聽聽聽聽聽聽聽 Fresh Grated Parmesan Cheese (optional)

聽聽聽聽聽聽聽聽 Cookie Sheet

DSCN1047.JPG

1.聽聽聽聽聽聽 Preheat your oven to 425 degrees Fahrenheit

2.聽聽聽聽聽聽 Wash and trim your asparagus. (To trim, simply snap the bottom of the stalk off where the soft meets the hard.聽 If picked properly, this should already have been done)

3.聽聽聽聽聽聽 Spray cookie sheet with non-stick spray

4.聽聽聽聽聽聽 Add cleaned and trimmed asparagus

5.聽聽聽聽聽聽 Spray asparagus generously with cooking spray

6.聽聽聽聽聽聽 Sprinkle generously with garlic and onion powder

7.聽聽聽聽聽聽 Sprinkle lightly with sea salt and pepper

8.聽聽聽聽聽聽 Bake at 425 for 10 minutes

9.聽聽聽聽聽聽 Sprinkle lightly with fresh parmesan and enjoy!

DSCN1076 (2)DSCN1056

Bikini Competitor Chocolate Chip Pumpkin Protein Cookies

Today I was craving cookies. I didn’t want a salad or grilled chicken and broccoli.聽 I just really wanted cookies.聽 Not super sweet and processed store bought cookies that make you feel like junk afterwards, but heathy, nutritious soft cookies filled with protein, vitamin A and dark chocolate.聽 I decided to get creative in my kitchen and was pleasantly surprised with my results.聽 Actually, I liked them so much that I ended up eating enough to count as my dinner and skipped my usual salad and grilled lean protein. Oops, that is what happens when you make a batch of 24 bite size cookies and you don’t put them away quickly enough (out of sight, out of mind).聽聽 Oh, and here is my disclaimer for those of you who like the “real” cookies made with processed shit, butter聽and lots of sugar, these might be a little too healthy for you.聽 You might even think they are disgusting.聽 But for you clean eating health nuts out there looking to stay lean,聽try this recipe.

Nutrition Facts: (per cookie, recipe makes 24)

43 Calories, 6g Carbs, 4g Protein, 1g Fat

Ingredients:

DSCN0971.JPG

  • 1 cup rolled oats
  • 1 scoop cinnamon or vanilla protein powder (I used Dymatize ISO-100 Cinnabun)
  • 6 teaspoons Zing natural baking sugar (mix of sugar and stevia) or 1 cup baking stevia
  • 1 scoop vanilla Casein protein (if you don’t have this add another scoop of whey)
  • 2 tbsp of coconut flour
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 30 g extra dark chocolate chips
  • 1 tsp pumpkin pie spice
  • 1 dash nutmeg
  • 2 tsp cinnamon
  • 1 tsp vanilla extract
  • 1/2 tsp almond extract (I started adding this to all my muffin and cookie recipes because it is so damn good)
  • 3 egg whites
  • 1 can natural pumpkin puree

Directions:

  • Preheat oven to 350 (use multi-rack convection bake if you have it)
  • Combine all dry ingredients and mix well
DSCN0972.JPG
  • Add remaining wet ingredients and mix well
DSCN0974.JPG
  • Scoop 1 tbsp size drop cookies onto baking sheet
DSCN0976.JPG
DSCN0978.JPG
  • Bake at 350 for approximately 10 minutes
  • Cookies will be soft and gooey because of pumpkin

DSCN0985.JPG

dscn0982[1]

Bikini Competitor Chocolate Protein Breakfast Muffins

DSCN0934.JPG

Looking for a tasty breakfast alternative to oatmeal and egg whites that you can prepare in bulk and eat on the go?聽 Well, then this quick and easy recipe is for you.聽 I typically workout early in the morning and then eat my post-workout meal/breakfast on my long drive to work.聽 These muffins are a quick and convenient way to eat a balanced breakfast that meets my macros while on the go.聽 They are moist, hearty and not to sweet.聽 If you are looking for a chocolate brownie or cookie alternative these are not for you.

What you will need:

DSCN0913.JPG

  • 226 grams of Low Fat Cottage Cheese
  • 2 tsp Pure Vanilla Extract
  • 4 oz Natural Applesauce (unsweetened)
  • 1 Cup Unsweetened Cashew or Almond Milk
  • 1 container of liquid egg whites (or 10 egg whites)
  • 2 tbsp cocoa powder
  • 1 cup baking stevia
  • 3 scoops chocolate Whey Protein Powder
  • 2 cups Oat Meal
  • 3 tbsp coconut flour
  • 2 tsp baking powder
  • 1 tsp baking soda

Instructions:

  • Blend cottage cheese, vanilla, applesauce and cashew milk in blender until smooth.
  • Pour into mixing bowl and whisk in eggs.聽 Whisk for ~ 50 strokes
  • Whisk in remaining ingredients in order listed and mix well
DSCN0915.JPG
  • Let sit 5-10 minutes to thicken
  • Evenly pour or scoop into 24 paper lined or sprayed muffin tins
  • Sprinkle with raw cacao nibs or slivered almonds (optional)
DSCN0917.JPG
  • Back at 350 for approximately 20 minutes or until middle is done.聽 I use multi rack convection bake at 350 degree Fahrenheit.

Nutrition Facts (per muffin):

62 Calories, 1g Fat, 7g Carbs, 6 g Protein (I usually eat 4 at a time)

DSCN0925.JPG

DSCN0932.JPG