Apr 12

Pumpkin Protein Muffins

Pumpkin Protein Muffins

These yummy muffins include complex carbs, protein, and a bit of healthy fat. Make them for a busy-day snack.

 

Ingredients

1 C Canned Pumpkin

1/3 C unsweetned Apple Sauce

1/2 C diced Apple

1/2 C Greek Yogurt

3 Egg Whites

1 C rolled Oats

3/4 C Almond Flour

1/4 C Vanilla Protein Powder

1 C Splenda

1 tsp Baking Soda

1/4 tsp Salt

1 1/2 tsp. Cinnamon

1/2 tsp Pumpkin Pie Spice

1/4 C chopped Walnuts

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Directions:
  1. Preheat oven to 350 degrees.
  2. Combine all ingredients in a blender until oats are well ground.
  3. Pour batter into muffin tins and bake for 15-20 minutes or until a toothpick comes out clean.
  4. Allow to cool and then serve.
Makes 12 Muffins
Per Muffin: Calories 193 ~ Fat 7g ~ Carbs 10g ~ Protein 20g

 

Apr 12

Audra’s Sweet Potato Protein Brownies

 

Sweet Potato Protein Brownies

 
Screen Shot 2016-04-12 at 3.56.36 PM
What you’ll need:

⭐️Pinch of salt
⭐️1/4 teaspoon cinnamon ⭐️1/4 teaspoon vanilla extract
⭐️1/4 teaspoon baking powder
⭐️1/4 teaspoon xanthin gum
⭐️1/2 cup unsweetened cocoa powder
⭐️3 tablespoons coconut flour
⭐️1/4 cup coconut oil, melted
⭐️3 eggs, whisked
⭐️2 egg whites, whisked
⭐️5 Scoops Optimum Nutrition Chocolate Whey
⭐️1/2 cup Monk Fruit Sweetener (baking)
⭐️100G Large Ripe Banana
⭐️150G medium sweet potato

 

How to make it:

1.  Preheat your oven to 425 degrees.
2.  Use a knife or a fork to puncture the sweet potato before baking it for 25-30 minutes.
3.  Once your sweet potato is cooked all the way through, peel the skin and mash it up in a bowl.
4.  Turn your oven down to 350 degrees.
5.  Add in the monk fruit, vanilla, whisked eggs, ripe banana and coconut oil. Mix together.
6.  Add in the coconut flour, cocoa powder, baking powder, xanthin gum, chocolate chips, cinnamon and salt. Mix together.
7.  Grease an 8×8 glass baking dish with coconut oil and pour in the mixture.
8.  Bake for 30-35 minutes until you can poke a toothpick in the middle and have it come out clean.
9.  Let it cool and enjoy.

⭐️9 Servings⭐️210 calories, 19g protein, 10g fat, and 14g carbs, 3g fiber⭐️

Apr 12

Overnight Oats

Overnight Oats Recipe

This is one of my favorite healthy, filling breakfast options! It’s high in protein, quick to grab and delicious! This is also a perfect option to have before morning bootcamp.
⭐️ 1/4 cup oats
⭐️ 1/4 cup almond milk
⭐️ 1/2 cup Fage Greek Nonfat yogurt
⭐️ .5 Tbsp chia seeds
⭐️ .5 Tbsp ground flax
⭐️ 1/2 cup blueberries (or other berries/fruit)
⭐️ 1 packet of stevia
Add all of the ingredients together in a mason jar, stir and refrigerate! That’s it!
⭐️237 calories & 18 grams of protein⭐️

Apr 03

Pick My Brain Offer!

I get about 10 lengthy emails/messages each week from acquaintances, past friends, supporters and/or strangers, asking me to help them with weight/fitness related questions. Sadly, I just don’t have time to reply to everyone and answer all of their questions. This is also included in the services I offer as a trainer and online coach. While I am honored to be able to inspire and motivate others, it’s also how I make a living. Additionally, it’s unfair to the clients who pay me well for my time and services, to then give them away to others for free. SOOOOO… Here it is. “Pick My Brain” with any fitness related questions you have for 30 mins (phone/skype/facetime) If you decide you want to go forward with a training program you can apply the $20 to an online or one-on-one training package. (Any males with non-fitness related questions, don’t even try it) Offer valid for new clients only. Click the “Get Offer” link below to sign up!Screen Shot 2016-04-03 at 12.28.41 AM

Mar 25

High Protein Carrot Cake

Protein Carrot Cake


High Protein Carrot Cake
1/8 Slice: 367 Calories 24P, 28C, 19F, 6Fiber

Today my client asked me if I knew of a healthier version of a carrot cake that she could bring to Easter this Sunday. After searching the Internet for quite a while I couldn’t find anything that looked like a good mixture of healthy + high protein + delicious. I decided to create my own recipe! This tasty carrot cake is a delicious high protein cake that you can enjoy guilt free on Easter Sunday! You can turn the recipe into a cake, muffins, or even bake them in ramekins for individual treats. Frost it or not! (Macros include frosting)

🐰100G Organic Coconut Flour
🐰2 Scoops Vanilla Gold Standard Whey
🐰1/3C Organic Coconut Sugar
🐰1/3C Baking Stevia
🐰1.5Tsp Baking Soda
🐰1.5Tsp Cinnamon
🐰.25Tsp Himalayan Salt
🐰1.5Tsp Ground Ginger (0.5g)
🐰30G Organic Raisins
🐰33G Chopped Pecans
🐰2 Large Eggs
🐰170G Fage Greek Yogurt Nonfat
🐰140Ml Coconut Milk Unsweetened
🐰2Tbsp Melted Organic Coconut Oil
🐰165G Liquid Egg Whites
🐰200G Grated Carrots

-Preheat oven to 325F
-Stir together the dry ingredients.

-Separate the egg whites from the yolk. Add the whites to liquid egg whites in a separate bowl. Using a hand held mixer, mix all of the egg whites until light and fluffy.

-In the other bowl whisk together the egg yolks & yogurt, milk and Coconut oil.

-Put 100g of the shredded carrots into a food processor and blend. Chop up the other 100g so that the pieces of carrot are smaller.

-Add the cut and processed carrots to the dry ingredients along with the egg yolk mixture. after fully mixed together add in the fluffy egg whites. Stir together until evenly mixed. Pour the batter evenly into (2) 9″ round greased cake pans. Bake for 30 minutes or until an inserted toothpick comes out clean.

Coconut Protein Frosting
This frosting is super delicious and silky smooth.

🐰1/3C unsweetened coconut milk (80ml)
🐰2 Scoops Vanilla Gold Standard Whey
🐰1Tbsp Coconut Nectar (24G)
🐰1.5Tsp Pure Vanilla Extract
🐰2Tbsp Melted Coconut Oil (28g)
🐰1Tbsp Melted Coconut Butter (14g)
🐰170G Fage Greek Yogurt Nonfat (small container)
🐰66G Whipped Philadelphia Cream Cheese (6TBSP)
🐰15G Organic Raisins (Half small box)
🐰10G Shredded Carrot

Blend the milk, yogurt, cream cheese, protein powder, nectar and vanilla in a blender to combine. Add the melted oil and butter. Blend again for a minute until thick and creamy. Chill in the fridge.

Let the cakes cool. Frost both layers of the cake evenly. Top with 15G Raisins & 10g shredded carrot.

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