Tag Archives: healthy recipe

Chocolate Protein Cake Brownies

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As my calories decrease in attempts to drop some fat off my body I need to get more creative with ways to still enjoy chocolate. These are perfect for a healthy sweet treat and are rich in vitamin A. I mix all the following ingredients together (wet first, then mix in dry) and pour in a square cake pan. Bake at 350 for about 40 min or until done in middle. After cooking a drizzle with Walden Farms chocolate syrup and natural peanut butter. Store in fridge and warm up before enjoying.

  • 1 can all natural pumpkin
  • 1 cup chocolate muscleegg
  • 1 tsp vanilla extract
  • 6 tablespoons Blanched almond flour
  • 5 tablespoons cacao powder
  • 3 scoops GNC sustained protein blend in peanut butter puff
  • 2 tablespoons Pb fit powdered peanut butter
  • 1-2 cups baking stevia (add until you reach desired sweetness)
  • Teaspoon salt
  • Teaspoon baking soda
  • 4 tablespoons dark chocolate chips

Bake at 350 for 30-40 minutes and cut into 24 squares, Store in refrigerator.

Macros per brownie: 51 calories, 1.7g fat, 4.1g carbs, 5.2g protein


Pumpkin Protein Breakfast Muffins

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Oatmeal and egg whites is the traditional breakfast for a competitive bodybuilder but I am far from traditional. My breakfast is typically eaten at the gym between my morning clients so I don’t have much time and need something that travels well. These muffins topped with a thin layer of peanut butter hit the spot every time!

What you need:

  • 1 can all natural pumpkin
  • 6 egg whites
  • 1 tsp vanilla extract
  • 2 tbsps. of walden farms pancake syrup (for taste)
  • 2 tsp cinnamon
  • 1/2 – 1 tsp pumpkin pie spice
  • Stevia to taste (I use at least 6 packets)
  • 48 g of PB Fit Powdered peanut butter
  • 2 scoops (66g) GNC Sustained Protein blend in Peanut Butter Puffs
  • 120 g quick oats
  • .5 – 1 cup of unsweetened almond milk (for consistency)
  • 1 tsp baking soda
  • 1 tsp salt
  • 12 Parchment paper muffin cups

Pre-heat oven to 350, mix all wet ingredients first and then add the rest.

Fill 12 muffin cups evening and bake at 350 for 20-30 mins (check to see if cooked through. They will be dry if you overcook and too moist if undercooked)

Macros per muffin: 113 cals, 13g carbs, 11g protein, 2g fat

Banana Blueberry Protein Muffins

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Are you looking for a healthy breakfast muffin you can grab on the go?   I took a recipe shared by a friend and modified it to fit into a healthy clean eating plan.  To do this I simply  replaced the sugar with stevia  and replaced the all purpose flour with a mixture of oat flour, coconut flour and whey protein powder.  The  sugar wasn’t really necessary because they are naturally sweet from the banana.  I also replaced the plain Greek yogurt that the original recipe called for with fat free ricotta cheese.  This helped eliminate the need for the sugar because plain Greek yogurt can taste pretty sour.  Ricotta on the other hand doesn’t need much to sweeten it up.  Yum!

Here is what you need: 

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Wet Ingredients

  • 275 g banana smashed
  • 6 egg whites (or 6 servings of liquid egg whites)
  • 1/4 cup fat free ricotta
  • 1 tsp pure almond extract
  • 1 tsp vanilla extract
  • 1 cup fresh blueberries

Dry Ingredients

  • 1/2 cup rolled oats blended into flour consistency
  • 4 tbsp coconut flour
  • 2 scoops vanilla why protein powder
  • 1 tsp baking powder
  • 1 tsp baking soda
  • dash of salt
  • 1 tsp cinnamon
  • 5-10 packets of stevia

Preparation:

  1. Mix all wet ingredients in a bowl except blueberries (save blueberries for the end)
  2. Mix dry ingredients into wet ingredients.
  3. Mix well and fold in 1 cup blueberries2016-06-24 05.43.27.jpg
  4. Pour mixture into 12 muffin cups lined with parchment paper cups or sprayed very well

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5. Bake at 350 degrees Fahrenheit for 20 minutes or until done in middle.

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Enjoy!

 

Nutrition Facts: 

1 Muffin is 93 Calories, 12 g Carbs, 9 g Protein and 1 g Fat

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Bikini Competitor Chocolate Chip Pumpkin Protein Cookies

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Today I was craving cookies. I didn’t want a salad or grilled chicken and broccoli.  I just really wanted cookies.  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.  I decided to get creative in my kitchen and was pleasantly surprised with my results.  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).   Oh, and here is my disclaimer for those of you who like the “real” cookies made with processed shit, butter and lots of sugar, these might be a little too healthy for you.  You might even think they are disgusting.  But for you clean eating health nuts out there looking to stay lean, try this recipe.

Nutrition Facts: (per cookie, recipe makes 24)

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

Ingredients:

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  • 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
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  • Add remaining wet ingredients and mix well
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  • Scoop 1 tbsp size drop cookies onto baking sheet
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  • Bake at 350 for approximately 10 minutes
  • Cookies will be soft and gooey because of pumpkin

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