Thursday, January 31, 2013

Cauliflower Protein Pizza

Cauliflower Protein Pizza
*Recipe Under Construction - It's good but could be better!*

Macros: Cals 543, Carbs 47, Fat 17, Protein 56, Sugar 27, Fiber 16



Wednesday, January 30, 2013

Strawberry Peach Smoothie

Strawberry Peach Smoothie

Macros: Cals 240, Carbs 22, Fat 4, Protein 32, Sugar 16, Fiber 5



Tuesday, January 29, 2013

Nutella Protein Smoothie

Nutella Protein Smoothie

Macros: Cals 250, Carbs 7, Fat 10, Protein 40, Sugar 2, Fiber 4



Peanut Butter Apple Dip

Peanut Butter Apple Dip
Macros: Cals 152, Carbs 18, Fat 4, Protein 14, Sugar 6, Fiber 1



Protein French Toast

Protein French Toast

Macros: Cals 229, Carbs 17, Fat 4, Protein 30, Sugar 4, Fiber 6




Monday, January 28, 2013

Zingy Quinoa and Salmon

Zingy Quinoa and Salmon

Macros: Cals 520, Carbs 58, Fat 9, Protein 55, Sugar 7, Fiber 11



Protein Banana Pancakes

Protein Banana Pancakes


Macros: Cals 256, Carbs 34, Fat 2, Protein 25, Sugar 14, Fiber 8
(With Maple Cream Protein Syrup: Cals 320, Carbs 35, Fat 3, Protein 37, Sugar 15, Fiber 8)




Sunday, January 27, 2013

Protein Caramel Frappucino

Protein Caramel Frappucino

Macros: Cals 230, Carbs 6, Fat 8, Protein 36, Sugar 1, Fiber 4



Maple Cream Protein Syrup

Maple Cream Protein Syrup

Macros: Cals 65, Carbs 1, Fat 1, Protein 12, Sugar 1, Fiber 0




Saturday, January 26, 2013

Protein Cabbage Rolls

Protein Cabbage Rolls


Macros: Cals 407, Carbs 46, Fat 1, Protein 56, Sugar 24, Fiber 14
Gluten Free, Lactose Free, Vegetarian

Maple Pecan Protein Fudge

Maple Pecan Protein Fudge


Macros: Cals 161, Carbs 2, Fat 10, Protein 16, Sugar 0, Fiber 1
Gluten Free, Lactose Free, Vegan



Dark Chocolate Protein Pudding

Dark Chocolate Protein Pudding


Macros: Cals 250, Carbs 12, Fat 9, Protein 38, Sugar 1,  Fiber 8
Gluten Free, Vegan, Lactose Free
This is like eating brownie batter.



Thursday, January 24, 2013

Protein Sugar-Free Caramel Corn

Protein Sugar-Free Caramel Corn

Macros: Cals 155, Carbs 12, Fat 10, Protein 8, Sugar 6, Fiber 1




Wednesday, January 23, 2013

Single Serving No-Bake Blueberry Protein Cheesecake

Single Serving No-Bake Blueberry Protein Cheesecake

Macros: Cals 192, Carbs 14, Fat 0, Protein 32, Sugar 11, Fiber 1

Tuesday, January 22, 2013

Layered Dip and Fiber Chips

Layered Dip and Fiber Chips

Macros: Cals 185, Carbs 29, Fat 4, Protein 22, Sugar 9, Fiber 15




Chocolate Protein Ice-Cream


Chocolate Protein Ice Cream

Macros: Cals 143, Carbs 8, Fat 4, Protein 22, Sugar 3, Fiber 3



Sunday, January 20, 2013

Cheesy Garlic Protein Spaghetti


Cheesy Garlic Protein 'Spaghetti'

Macros: Cals 292, Carbs 23, Fat 0, Protein 50, Sugar 4, Fiber 5



No-Bake Protein Nutella Cereal Blobs


No Bake Protein Nutella Cereal Blobs

Macros: Cals 83, Carbs 8, Fat 3, Protein 10, Sugar 1, Fiber 3


Tuesday, January 15, 2013

Protein Shake To-Go


Protein Shake To-Go

Macros: Cals 193, Carbs 10, Fat 3, Protein 38, Sugar 2, FIber 6



Proatmeal Cookie Dough To-Go


Proatmeal Cookie Dough To-Go

Macros: Cals 253, Carbs 20, Fat 4, Protein 40, Sugar 4, FIber 8

Ingredients:
1/4 Cup Quick Oats
1 Scoop Chocolate Protein Powder
5 g physillium husks
1/2 TBSP unsweetened coco powder
1 TBSP PB2 Powdered Chocolate Peanut Butter

- In a ziplock bag, combine ingredients
- Prior to eating, add enough water to make a 'cookie batter' dough - you can squish it around in the bag if you don't have a bowl.
- Don't add too much water, just enough so that ingredients bind together
- Eat immediately!

This is great to pre-make and bring on trips, traveling, camping etc., or to school/work when you don't have time for breakfast.

Stuffed Zucchini Boats


Stuffed Zucchini Boats

Macros: Cals 362, Carbs 31, Fat 9, Protein 50, Sugar 17, Fiber 11

1/2 Cup Prego Light Smart Traditional (or any other marinara sauce that's low in sugar)
1 Medium Portobello mushroom cap
1 Oz Light Havarti Cheese
4 Oz Red Bell Pepper
4 Oz Extra Lean Ground Turkey
1/4 Cup Fat Free Cottage Cheese
2 Zucchinis
Season with tons of garlic, basil and onion!

- Pre-heat oven to 400
- Fry turkey and vegetables (not zucchinis) in a 1/4 cup water and seasoning of choice
-  Add cottage cheese
-  Add Spaghetti sauce

- Cut zucchinis length wise and remove seeds using a teaspoon
- Put gutted zucchinis in a pan with enough water to submerge the base of them (1/8 of the zucchini in water)
-  Fill the zucchinis with mixture
- Bake for 20-30 minutes (or until desired consistency is reached)
- Add Havarti cheese during the last few minutes

Monday, January 14, 2013

Protein Nutella Crepe


Protein Nutella Crepe






Protein Nutella


Protein Nutella

Macros: Cals 180, Carbs 6, Fat 9, Protein 23, Sugar 1, Fiber 4

1 TBSP Natural Nut Butter (I use almond or hazelnut)
1/2 scoop of chocolate whey protein
1 TBSP cocoa
1 TSP hazelnut extract
Sweetener to taste (I use Stevia/Truvia)
Liquid of choice (I use coconut milk from the carton, unsweetened almond milk or water)

Knead ingredients together, adding liquid until desired consistency is reached

Apple Cinnamon Protein Oatmeal


Apple Cinnamon Protein Oatmeal

Macros: Cals 266, Carbs 25, Fat 0, Protein 38, Sugar 6, Fiber 8

1/4 Cup Oats
1 Scoop Vanilla Protein
dash of Cinnamon
4 slices of apple, cubed - about 1/4 of an apple
1 TBSP Physillium Husks
1-2 Cups Water

- In a microwaveable bowl, add water and cubed apples
- Microwave for 2 minutes
- Add Oats, Microwave until cooked 
- Stir
- Add Physillium Husks, cinnamon and protein
- Eat immediately - physillium husks absorb water and change consistency. 

Sunday, January 13, 2013

Portobello Mushroom Pizzas


Portobello Mushroom Pizzas

Macros: Cals 85, Carbs 12, Fat 0, Protein 11, Sugar 4, Fiber 4

1 Oz Fat Free Cheese (I use Feta)
1 Medium-Large Portobello Mushroom
1/4 Cup Prego Light Spaghetti Sauce
Season pepper, garlic, onion/chives, etc. to taste

- Preheat oven to 325
- Remove stem from mushroom
- Top with sauce, spices and cheese
- Bake for 15 minutes, or until desired consistency

Sweet Potato Fries & Dip


Sweet Potato Fries & Dip

Macros: Cals 120, Carbs 26, Fat 0, Protein 5, Sugar 6, Fiber 4

4 Oz. Sweet potato, sliced into 'french fries'
1.5 Oz Plain 0% Greek Yogurt
Cajun Seasoning 
Taco Seasoning

- Preheat oven to 425
- Line cookie sheet with parchment paper and lightly spray with cooking oil
- Season sweet potatoes with cajun season to taste
- Bake until crisp
- In a ramekin, mix greek yogurt and taco seasoning to taste

Single Serving No Bake Protein Cheesecake

Single Serving No Bake Protein Cheesecake



Macros: Cals 155, Carbs 19, Fat 0, Protein 21, Sugar 6, Fiber 3

1/2 Cup Plain 0% Greek Yogurt
8 grams Jello Sugar Free Pudding mix
1/4 scoop Vanilla Whey protein
1/4 cup of Fiber One Honey Squares
1 TSP Torani Sugar Free syrup

-In a Ziplock bag, crush cereal into a gram cracker like crumble and put it at the base of your serving dish
-Mix remaining ingredients in a separate bowl and layer on top of the crust.

This takes about 5 minutes to make - it's perfect to take to work/school as a snack or as a "dessert deterrent". 

If you find that the cheesecake batter is a little dry - I find it can be if left too long - add a dash of milk or coconut milk! 

If you're making more than one serving, I like to use a food processor to make the crust - it's  a much more authentic consistency.

Savoury Egg Crepe


Savoury Egg Crepe



Macros: Cals 233, Carbs 4, Fat 9, Protein 31, Sugar 0, Fiber 4

Ingredients:
5 grams Physillium Husks
Egg Whites
1 Oz Light Havarti
1 Whole egg
4 TBSP unsweetened almond milk

-Whisk physillium husks, 4 tbs of egg whites and water
-After your frying pan is heated and greased, spread out batter as thinly as possible.
-Cook each side until golden brown. The crepes don't take long to cook. 
- Set crepe aside

-Cook egg, 6 TBS of egg whites in a pan
- Once cooked, add cheese and cook until melted
-Fold cheesy eggs into your crepe


The wrap only has 33 calories, 1 carb, 7 protein and 4 fiber! It's an awesome base for other sweet crepes, which I will post later!

Healthy Spaghetti



Healthy Spaghetti
Macros: Cals 336, Carbs 30, Fat 9, Protein 44, Sugar 17, Fiber 12





Spicy Peanut Stir-Fry (high protein, high fiber, no refined sugar, healthy fats)


Spicy Peanut Stir-Fry (No refined carbs, high protein, high fiber, no refined sugar, healthy fats)




Macros: Cals 402, Carbs 39, Fat 11, Protein 41, Sugar 13, Fiber 16

Caramel Mocha Cheesecake Protein Pudding

Caramel Mocha Cheesecake Protein Pudding 
Cals 175, Carbs 7, Fat 1, Protein 35, Sugar 1, fiber 0



Protein Chocolate Coconut Ice Cream


Protein Chocolate Coconut Ice Cream 
(Tons of healthy fat, sugar free, high protein, low carbs)



Macros: Cals 174, Carbs 5, Fat 12, Protein 14, Sugar 3, Fiber 1

Recipe:

  • 3 Cups Whole Milk
  • 4 TBS Torani Sugar Free Caramel Syrup (or more to taste)
  • 4 Scoops Chocolate Protein Powder
  • 1/2 Cup Coconut Oil
  • 1/2 Cup unsweetened Coco powder
  • 1/4 cup Stevia/Truvia

Blend ingredients then add into ice-cream maker.

Makes 12 servings.




Protein Fajita


Protein Fajita



Macros: Cals 244, Carbs 31, Fat 3, Protein 38, Sugar 9, Fiber 17

Recipe:
  • 1 La Torilla Factory - High Fiber Low Carb Tortilla
  • 4 oz shrimp
  • 4 oz red pepper cut into strips
  • Red onion strips to taste
  • Fajita spice packet to taste
  • 2-4 TBS water

Toppings:

  • 2 oz Plain Fat Free Fage Yogurt
  • 2 TBS Jack's Special Medium Salsa 

Instructions:


  • Combine ingredients in a frying pan, adding water to allow the spice to mix.
  • Simmer until cooked and water is evaporated
  • Add ingredients into the wrap (I usually have some left overs and make a little fajita side salad
  • Add toppings
  • Wrap


Protein Vanilla Frozen Yogurt


Protein Vanilla Frozen Yogurt 



Macros: Cals 106, Carbs 7, Fat 0, Protein 20, Sugar 4, Fiber 0

Recipe:

  • 2 Cups 0% Plain Greek Yogurt
  • 1 Cup Fat Free Milk
  • 8 TSP Truvia/Stevia (more or less to taste)
  • 4 TSP Vanilla Extract
  • 3 scoops vanilla whey protein
  • 2 TBSP Torani Sugar Free Caramel Syrup

Instructions:


  • Mix ingredients together - make sure there are no lumps. It may be necessary to use a blender.
  • Add mixture to the ice cream maker.
  • Make sure to leave the ice cream in the machine long enough to harden in order to maintain consistency and creaminess after being frozen.
  • Serve with raspberries.

Makes 8 Servings

*I didn't leave mine in the machine long enough... I'm still new to ice cream makers*

Protein Chocolate Peanut Banana Ice Cream


Protein Chocolate Peanut Banana Ice Cream
*First attempt*


Macros: Cals 127, Carbs 7, Fat 5, Protein 14, Sugar 2, Fiber 2

Recipe:


  • 4 Scoops Chocolate Protein
  • 2 Cups Unsweetened Coconut Milk/Chocolate Almond Milk
  • 4 TBS Natural Peanut Butter
  • 4 TBS Low-Fat peanut butter
  • 1 large banana
  • 4 TBS unsweetened coco powder
  • Truvia/Stevia to taste

Instructions:

  • In a blender, mix all ingredients except for the low-fat peanut butter.
  • Add mixture to ice-cream maker
  • Once mixture hardens, begin adding small globs of remaining peanut butter

Makes 12 servings




Protein Apple Pie Smoothie (high protein, healthy fat, no refined sugar)


Protein Apple Pie Smoothie (high protein, healthy fat, no refined sugar)




Macros: Cals 258, Carbs 14, Fat 4, Sugar 9, Fiber 4

Recipe:

  • 1/2 TSP Cinnamon (boosts metabolic rate!)
  • 1/4 avocado
  • 1 scoop vanilla whey protein
  • 1/2 apple
  • 7 ice cubes
  • 1 cup water

Blend :)




Black and Blue Salmon



Black and Blue Salmon





Protein Cheesecake


Protein Cheesecake






Macros: Cals 123, Carbs 15, Fat 5, Protein 7, Sugar 5, Fibre 3

*this was my first attempt at protein cheesecake... I think I can make it healthier.. but it is SOOOO delicious*


Recipe: 

  • 3 cups of Fibre one Honey square 80 cal cereal
  • 3 cups of 0% Greek Yogurt
  • 2 Packages of Jell-O sugar free/fat free Cheesecake pudding mix (can substitute with Vanilla)
  • 1.5 cup of skimmed milk *substitute unsweetened vanilla almond milk (45 cal/serving) for less calories*
  • 3 oz fat free cream cheese *can substitute with another package of cheesecake/vanilla pudding mix for less calories
  • 3 TBS sugar free Torani caramel syrup
  • 3 TBS coconut oil
  • 3 TBS shredded unsweetened coconut

Instructions: 

  • In a food processor or blender, grind the Fibre One cereal into a gram cracker crust consistency. 
  • In a bowl, combine blended cereal with unsweetened coconut and coconut oil.
  • Divide mixture into muffin trays, pressing firmly to make the crust bind together (it's best to use cupcake liners, preferably waxed)
  • Combine remaining ingredients in a bowl, making sure there are no lumps.
  • Evenly divide the 'wet ingredients' into the muffin trays.
  • Refrigerate for 2-3 hours (the longer the more it solidifies… but you can eat it immediately, if you're okay with eating a tasty, gooey mess!)

Makes 14

Berry Best Greek Yogurt (high protein, high fiber, no refined sugar)


Berry Best Greek Yogurt (high protein, high fiber, no refined sugar)





Macros: Cals 180, Carbs 27, Fat 0, Protein 23, Sugar 14, Fiber 6



Recipe:
  • 1 Cup Fage 0% Greek Yogurt (the best greek yogurt I've found, substitute with Liberte or PC 0% Plain)
  • 1 TSP Truvia (this is the best sweetener I've found - but you can substitute with Stevia)
  • 1/2 Cup berries (I prefer fresh - strawberries, blueberries, raspberries and blackberries)
  • * Optional 1 TBS Polaner Sugar-free raspberry jam with fiber 


Instructions:
  • In a bowl, coarsely chop fruit 
  • Add remaining ingredients, stir

*I like to put Bran Buds on top like granola. It's very high in fiber - psyllium in particular - which is great for cleansing, skin and stabilizes blood sugar/insulin

Protein Pina Colada (high protein, no refined sugar, healthy fats)


Protein Pina Colada 

(high protein, no refined sugar, healthy fats)




Macros: Cals 285, Carbs 25, Fat 7, Protein 37, Sugar 17, Fiber 3

(This one is a bit higher in natural sugars than I'd normally like but it tastes amazing!)

1 Scoop Vanilla Whey protein
1/2 cup frozen pineapple
1/2 small *frozen banana
1/2 TBS Coconut oil
1 Cup water (or to desired consistency)
3-4 ice cubes

*peel and freeze ripe bananas in ziplock bags - they taste better in smoothies!

Blend!

Spicy Peanut Stir-Fry (No refined carbs, high protein, high fiber, no refined sugar, healthy fats)


Spicy Peanut Stir-Fry (No refined carbs, high protein, high fiber, no refined sugar, healthy fats)



Macros: Cals 402, Carbs 39, Fat 11, Protein 41, Sugar 13, Fiber 16

The idea - use cabbage instead of noodles

Recipe: 

1 chicken breast (substitute tofu)

--Vegetables--
1 whole red pepper
1 cup cubed butternut squash
1/2 cup broccoli florets
1 cup shredded red cabbage (so that it somewhat resembles fettuccine/rice noodles)
1 cup shredded cabbage

-- Spices --
3 kaffir lime leafs (optional)
Clubhouse Thai spice to taste (between 1-2 TBS)
Thai basil (can use regular basil)
Chili flakes to taste
1 TBS Coconut Peanut spread (can substitute by mixing natural peanut butter and coconut oil)
1 TBS reduced sodium soy sauce
1 TBS minced garlic
1 TBS minced ginger
1.5 cups water
Fresh cilantro to taste

Instructions:

  • In a sauce pan, mix in all "spice" ingredients" with diced chicken breast 
  • Simmer, adding water as needed (you want there to be enough sauce to cover the vegetables when you add them
  • Microwave squash until tender - will mush up in the sauce and make it buttery good!
  • Add vegetables, simmer until cooked

This makes a huge portion… so you *could* share… but I never do :)

Chocolate PB Banana Smoothie (high protein, no refined sugar, healthy fats)





Chocolate PB Banana Smoothie (high protein, no refined sugar, healthy fats)



Macros: Cals 258, Carbs 17, Fat 5, Protein 39, Sugar 8, Fiber 3


Recipe:
  • 1/2 *frozen banana 
  • 2/3 TBS *natural peanut butter (not the kind that sneaks in agave, honey or salt… just peanuts) 
  • 1 scoop of chocolate whey 
  • 5-6 ice cubes 
  • 1 cup water 

----------------

Instructions:
  • Peel bananas once they're ripe and freeze them in a zip lock bag 
  • Can substitute PBS2 (powdered peanut butter) for lower calorie/fat recipe 
  • Combine ingredients into a blender. 
  • Blend! 
  • Add more or less water/ice to taste 




Protein Caramel Cheesecake Pudding


Protein Caramel Cheesecake Pudding



Macros: Cals 91, Carbs 4, Fat 0, Protein 19, Sugar 1, Fiber 1 

Recipe: 

  • 1/4 package Jello sugar-free Cheesecake pudding (could substitute Vanilla, or any sugar-free flavour)
  • 1 TBS Torani Sugar-free caramel syrup
  • 1 scoop Kaizen Vanilla whey protein
  • 1/2 teaspoon gelatin
  • 1 cup boiling water 
Instructions:
  • Mix dry ingredients together
  • Whisk in wet ingredients 
  • Pour into two separate dishes
  • Chill for 3 hours
Serves 2

Angel Eggs


Angel Eggs




Macros: Cals 44, Carbs 1, Fat 3, Protein 5, Sugar 1


Recipe: 

  • Eggs
  • 1/8 cup of low fat cottage cheese per boiled egg
  • Paprika to taste
  • Salt and papper to taste
  • 1/2 teaspoon vinegar (I used rice, could use any kind) *optional 

Instructions: 


  • Peel, slice and gut boiled eggs as you normally would for Deviled Eggs.
  • Mix in 1/8 cup of cottage cheese per boiled egg into egg yokes 
  • Mix vinegar, salt and pepper (to taste)
  • Spoon egg yoke and cottage cheese mixture back into egg whites.
  • Sprinkle with paprika

Paleo Chocolate Chips Cookies (gluten free, high fibre, high 'healthy' fat, no refined sugar)


Paleo Chocolate Chips Cookies (gluten free, high fibre, high 'healthy' fat, no refined sugar)


Macros: 124 Cal, 9 Carbs, 10 Fat, 2 Protein, 5 Sugar, 3 Fibre 3

Recipe


  • 1 cup of coconut flour (you can find this at almost any health food store)
  • 1/2 cup of coconut oil
  • 3 tbs of raw honey (I substitute with Agave, which changes the macros slightly)
  • 4 eggs
  • 1/2 tsp of vanilla extract
  • 1/8 tsp of sea salt
  • 1/2 cup of shredded unsweetened coconut
  • 3/4 cups chocolate chips
  • 2 TBSP Sugar Free Caramel Syrup


Instructions: 

  • Preheat the oven to 375 degrees.
  • Melt the honey and coconut oil together in the microwave for about 15 seconds.
  • In a large bowl mix together the coconut oil, raw honey, eggs, vanilla extract, caramel syrup and sea salt.
  • Stir in the coconut flour, shredded coconut and chocolate chips.
  • Line and baking sheet with parchment paper and roll out little tbs size balls of cookie dough. Place on the baking sheet and gently press down 
  • Bake for 12-15 or until golden brown.
  • Do not over-bake! Coconut flour is quite tricky to work with … it takes some time to get the hang of it but it's so worth it - it has a distinct, rich, delicious nutty flavour and is high in fibre!

Protein Onion Dip with Red Peppers

Protein Onion Dip with Red Peppers



Macros: 95 cals, 13 protein, 8 sugar, 2 fiber (including the whole red pepper)


  • 1/2 cup of 0% greek yogurt with onion soup/dip mix 
  • 1 whole red pepper, sliced