Tag Archives: Recipes

Pumpkin Protein Breakfast Muffins

Posted on by
1

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

Bikini Competitor Chocolate Fudge

Posted on by
Reply

Yes, you read the title correctly.  Chocolate fudge that is bikini competitor approved (well, when I am more than 8 weeks from a show).  I found this recipe on teambeachbody.com and modified it a little.  They called it brownies but they came out more like fudge.  Ooeey, gooey and delicious!

Here is what you need:

  • 1 extra ripe banana
  • 6 tbsp natural peanut butter
  • 4 tbsp baking cocoa
  • 2 scoops chocolate shakeology

dscn1364

Instructions:

  1. Mash banana until creamy
  2. Mix in peanut butter, cocoa and shakeology and mix until dough-like consistency
  3. Spread in a 9X9 pan lined with wax paper
  4. Refrigerate for 1 hour or more
  5. Cut into 12 pieces of fudge and enjoy!

 

Nutritional Facts (per piece of fudge):

90 Calories, 5g Fat, 8g Carbs, 5g Protein

dscn1369

 

Quick and Easy Roasted Asparagus

Posted on by
Reply

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

·         Olive Oil Cooking Spray

·         Garlic Powder

·         Onion Powder or Onion Flakes

·         Sea Salt

·         Pepper

·         Fresh Grated Parmesan Cheese (optional)

·         Cookie Sheet

DSCN1047.JPG

1.       Preheat your oven to 425 degrees Fahrenheit

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

3.       Spray cookie sheet with non-stick spray

4.       Add cleaned and trimmed asparagus

5.       Spray asparagus generously with cooking spray

6.       Sprinkle generously with garlic and onion powder

7.       Sprinkle lightly with sea salt and pepper

8.       Bake at 425 for 10 minutes

9.       Sprinkle lightly with fresh parmesan and enjoy!

DSCN1076 (2)DSCN1056