20 Second Chocolate Protein Fibre Brownie

20 sec brownie

Probably the easiest way to hit your fibre and protein macros for the day, not to mention the tastiest! Chewy, Chocolatey and delicious is how I would describe it.

At only 1.5F/10C/13.5P & 10g fibre per serving, this little treat is 99.9% guilt-free.

It takes just seconds to prepare…and devour.

Made with my new favourite ingredient Vitafiber, a high fibre, calorie syrup substitute for sugar. You can also purchase the powdered form of Vitafiber, which is amazing for use as a flour or sugar substitute in baking specifically.

I’ll link to where you can purchase it if you are interested! 🙂

http://www.amazon.com/Vitafiber-Basic-Syrup-1-2-kg/dp/B00TIX50OQ/ref=sr_1_1?ie=UTF8&qid=1430239060&sr=8-1&keywords=vitafiber

So without further ado, here is the recipe:

20 sec brownie recipe

High Protein Spicy Tuna Egg Salad

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This doesn’t sound like much..but trust me it’s good, creamy & rich with half the fat and double the protein of regular egg salad. This makes a delicious, filling low-carb meal on it’s own or it would go great on a sandwich! You can increase or decrease the spice based on personal preference.

 

Serves 1-2

Ingredients:

    • 1 whole egg boiled chopped
  • 1 can of tuna (about 140g) shredded
  • 1 cup egg whites seasoned with black pepper and a little salt cooked like a pancake (cooked in a pan sprayed with pam over medium-low heat, flip half way through, don’t brown the egg too much, just enough!) slice into chunks and place in the fridge to chill.
  • 70g ripe avocado chopped into chunks(about 1/3 of a large avocado)
  • 2 tbsp 2% cottage cheese
  • 2 tbsp 0% plain greek yogurt
  • 1 whole Green Onion finely chopped
  • Sriracha Sauce to taste
  • salt/pepper to taste

Directions: 

Sauce:

In a food processor, combine 1/2 the avocado chunks, cottage cheese, greek yogurt, a little salt/pepper and some sriracha sauce to taste and mix until smooth. (If you are lazy like me, you can just mash everything together decently well with a fork, haha).

Putting it together:

In a medium bowl, combine your egg whites & egg. Before adding in the tuna, stir it into the sauce you created and then add the tuna/sauce mixture to the eggs along with the leftover avocado chunks. Mix well and sprinkle with green onion. Give it one last toss and top with additional sriracha sauce as desired. Enjoy!

Nutrition for entire recipe: 16g fat, 10g carbs, 40g protein & 5g fibre

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GIANT Blueberry COR-Fetti Muffin



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I’ve always been a muffin person, I used to love waking up to my Mom’s freshly made blueberry muffins each morning, not having to think twice about it. But now that I know those probably weren’t the best choice for breakfast…I no longer get the same satisfaction as I eat my bowls of oatmeal &  drink protein shakes(don’t get me wrong those can be amazing too!) but I still missed my muffins..that is, until now. This muffin is everything a muffin should be. Moist, fluffy, a little crispy on top, lightly sweet with the tang of some plump, ripe blueberries scattered throughout..am I making you hungry yet? Not to mention the fact that with the Cor-fetti Whey they have an amazing cake-like flavour and pack an awesome protein punch along with enough fibre to keep you full until your next meal.  Trust me, you won’t go back to your old boring breakfast ever again…

Makes 1 GIANT Muffin

  • 1/2 scoop cellucor Cor-fetti Whey (find it here: http://www.bodybuilding.com/store/cellucor/cor-performance-whey.html)
  • 2 tbsp almond flourfr_4133_size880-1
  • 1 tbsp coconut flour
  • 1/8 tsp salt
  • 1/2 tsp baking powder
  • 1/4 of a beaten egg (about 15g)
  • 2 tbsp unsweetened apple sauce
  • 2 tsp melted coconut oil
  • 2 tbsp +1 tsp unsweetened vanilla almond milk
  • 1/8 tsp vanilla
  • 1/2 tbsp truvia sweetener (or more to taste)
  • 1/4 cup frozen or raw blueberries (35g)

Directions: Preheat your oven to 375* spray a muffin tin with pam. Combine all of your dry ingredients except the sweetener, in a medium bowl and then mix all of your wet ingredients in another small bowl. (*Note, it will be easier if all your wet ingredients are at room temperature so the coconut oil stays melted). Pour the wet into the dry and stir to combine. Now add your sweetener to taste(use slightly more than you think because the sweetness tends to decrease while baking) Fold in your blueberries and save a few to place on top of the muffin just before baking. Place in the oven and bake for 15-20min or until a toothpick comes out clean. Enjoy warm with whatever toppings you like!

Nutrition: 14F/20C/18P & 7g fibre   *GRAIN-Free, Paleo, Low-carb*fr_4131_size880-1fr_4129_size880-1

Chocolate Almond Swirl Banana Bread For One

 

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Today was a great day, finished all my cardio, slept in a bit & oh..just got the best package ever. Don’t you love it when you hear the doorbell ring and you just know..Yup, like Christmas morning, my Cellucor 3 pack of protein showed up! Of course I tore into them and opened each one immediately (although I wasn’t planning to use them until later). They all smelt amazing. I ordered the Molten Chocolate and Cor-fetti cake batter flavours. In this recipe I used the chocolate of course..because I am a chocolate girl 100%. But I am crossing my fingers that Cor-fetti will change that for me.

Anywho, whipped up this little aesthetic beauty before bed. I am currently writing this post as I posted a photo without the recipe and am now getting multiple complaints..haha I guess i should stop torturing you all with my food porn but I can’t help but be a bit lazy when It comes to typing out the recipe.

BUT I am doing this for you guys at 1:00am because I love you all soooo much and I know you can’t wait another minute to make one of these delicious creations for yourself.10013917_10152276355004043_1959181294_n

Did I mention this was outrageously delicious & chocolatey? Oh, and yes. The macros are for the entire single serving loaf. So no sharing required. (Not like that was an option anyways.. 😉  hehe.  )

Okay, done rambling, here’s what you’ve been waiting for.

Serves 1

Ingredients:

  • 27g (0.8 scoop) Cellucor Molten Chocolate Whey (you could probably do a full scoop, just fitting my macros here, haha)
  • 1 tbsp almond flour
  • 1 tbsp unsweetened cocoa powder
  • 1/16 tsp baking soda
  • 1/16 tsp baking powder
  • dash of salt
  • 1-2 tsp truvia sweetener (more or less to taste, also depends on the ripeness of your banana, I usually use a little extra as the sweetness tends to diminish a bit with baked goods using protein powder)
  • 1/2 mashed ripe banana(63g)
  • 2 tbsp egg whites
  • 2 tbsp 0% plain greek yogurt
  • 1 tsp coconut oil melted
  • 1/4 tsp vanilla extract
  • 1 tsp mini chocolate chips (6g) (I used the enjoy life brand)
  • 1/2 tbsp natural almond butter
  • pam spray

Directions: Preheat your oven to 350*F. Spray a single serving loaf pan or ramekin with pam/olive oil spray, set aside. Combine your dry ingredients until no clumps are left. Combine the wet ingredients in a separate bowl. (Do not stir in chocolate chips or the almond butter!). Next stir the wet into the dry ingredients and combine until smooth, taste and add additional sweetener as desired. Spoon the batter into your greased ramekin or pan, now swirl in the almond butter and sprinkle chocolate chips on top. Place in the centre of the oven for 15-20min. (Baking time will vary depending on the pan you choose, DO NOT OVERBAKE. )Watch closely and when a toothpick comes out clean, it’s done! You can also under bake it slightly if you are one of those people like me that like things a little fudgey still in the centre…haha. And that’s it! Let it cool for about 5 minutes and eat with a spoon or cool completely and remove from the ramekin/pan and place on a plate. Top with whatever your heart (*ahem* macros..) desire. Enjoy!

Macros for entire recipe: 15F/24C/31P, 7g fibre

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Raspberry Red Velvet Protein Shake

Raspberry Red Velvet Protein Shake

Goodmorning everyone! Here is another delicious recipe to add to your breakfast rotation. It’s extremely simple and perfect for those mornings when you are in a rush! It makes such a large shake, I didn’t even know what to do with it all. just look at it overflowing out of the glass..I had more still sitting in the blender! Definitely filling with 10g of fibre & the raspberries and red velvet flavour combination is amazing.

Serves 1

  • 8-12 small ice cubes (more or less depending on how thick you like your shake!)
  • 1/2 cup frozen raspberries (66g)
  • 1 cup unsweetened vanilla almond milk
  • 1 scoop Cellucor Red Velvet Whey Protein (http://www.bodybuilding.com/store/cellucor/cor-performance-whey.html)
  • 1 tbsp cocoa powder
  • 1 tbsp 0% plain greek yogurt
  • 1/16-1/8 tsp xanthan gum (again depending on the texture you like but this helps smooth out the shake and make it more fluffy!)
  • 1/4 tsp vanilla extract
  • Optional: sweetener to taste (I didn’t add any but if you like your shakes sweeter then go ahead!)

Directions: Place all ingredients in a blender and blend until smooth and frothy! Enjoy!

Nutrition Facts: 254 calories, 5g fat, 14g carbs, 30g protein, 10g fibre

Creamy Red Velvet Avocado Pudding

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Um, okay let me just say, don’t knock it until you try it. The richness of this dessert ahem, breakfast was outstanding. It’s better than regular chocolate pudding plus it’s much more filling, low-carb and packed with fibre and protein. Can it get any better?

Who says you can’t have chocolate for breakfast?

Serves 1-2

Ingredients:

  • 1/2 scoop Cellucor Red Velvet Cake Batter Whey (My new favourite protein! you can purchase it here: http://www.bodybuilding.com/store/cellucor/cor-performance-whey.html?&_requestid=1278536 )
  • 75g very ripe Avocado
  • 2 tbsp almond milk (or a little more depending on the consistency you prefer)
  • 1 tbsp natural Almond Butter
  • 1 tbsp cocoa powder
  • 1/4 cup egg whites (2 large egg whites)
  • 2 tbsp 2% cottage cheese
  • 2 tbsp 0% greek yogurt
  • 1/4 tsp vanilla extract
  • dash of salt
  • 1/8 tsp xanthan gum (for texture purposes, it makes it less icey. If you don’t have this, it will just come out little less smooth but will taste the same!)
  • 15 small ice cubes (More for a more ice-cream-like consistency)
  • Optional: Truvia or another sweetener to taste (Personally I found it sweet enough and didn’t add any but it’s up to you!)

Directions:

Place the ice in the blender along with the egg whites and all other ingredients (I find it blends better with the dry ingredients placed on top). Blend until smooth and add additional ice or almond milk if necessary to reach desired texture.  Now place in a bowl and devour! Or feel free to go crazy with some toppings..like coconut, chocolate chips, fruit etc!

Nutrition Facts(serves 1 but could easily make 2 smaller servings): 391 calories, 24g fat, 11g carbs, 33g protein, 11g fibre

 

 

I'm Back…Lemon Blueberry Cheesecake Waffles

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Helloooo, my beautiful blog followers! Oh, how I’ve missed posting delicious recipes…if any of you do not know, I am currently less than 5 weeks out from competing in my first figure competition! I’ve come a long way from the start of this little blog. I’ve gained so much more knowledge in the nutrition and fitness industry and met some great people. Although I have enjoyed lifting and leaning out, I do miss my crazy bulking days when I shared with you all sorts of delicious things I got to eat…now that I am dieting down my foods are let’s just say not as photogenic & appealing since I have fewer calories to work with, specifically carbs. Thus, unless you wanted to see constant photos of chicken and egg whites, I think it’s best I leave the blog posts for more exciting days.

Sooo..another thing I have learned is you can get pretty creative with a limited diet, like REALLY creative, and I am no longer eating boring egg whites and oats everyday!

Okay, done babbling, I’ll get to what you are all waiting for..

This recipe was delishhhh and so easy to prepare. (Unless you are uncoordinated like me and take an extra hour just to get all your ingredients together).

The waffles are super high in protein, low-carb and PACKED with fibre not to mention super fluffy and oh so good. I was honestly not hungry for a good few hours after eating these and I have a BIG appetite.

The best part? The nutrition facts actually INCLUDE the toppings. So ya, you can thank me for that, haha.

Here’s how you too can enjoy one pillowy cloud of blueberry-lemon happiness…or two.

Recipe:

“Cheesecake topping”

Ingredients:

-1/4 cup 2% cottage cheese

-1/4 tsp vanilla extract

-1 tsp sweetener (or to taste)

-1/4 cup large frozen blueberries

-1/4 tsp lemon juice

-lemon zest to taste

Directions: Combine the cottage cheese, vanilla and sweetener by stirring and mashing together with a fork or blend in a food processor until smooth.

Microwave the blueberries in a small microwavable bowl for about 20-25sec. or until just thawed enough where they are not running but soft enough to mash. (Mine were picked and frozen blueberries so yours may be a bit more runny, that’s okay).

Stir together the berries and the cottage cheese and add 1/4 tsp lemon juice and grated lemon zest to taste.

Place in the fridge or set aside.

For the Waffles(Serves 1):

-4 egg whites + 2 more (or 4 egg whites + 2 whole egg) (or 1/2 cup liquid egg whites + 1/4 cup egg whites)

-4 tbsp coconut flour

-dash of salt

-1/4 tsp vanilla extract

-2.5 or 3 tbsp almond milk

-1/2 tsp baking powder (scant)

-1/2 tsp splenda or other sweetener to taste

-1/4 cup blueberries

-Optional: 1/8 tsp lemon zest

Directions: Pre-heat a waffle maker to the medium heat setting (or whatever you find works best). In a medium bowl whip 2 of the egg whites to stiff peaks using a mixer. Once stiff, lightly stir in all other ingredients, coconut flour, salt, vanilla, almond milk, baking powder until combined. Fold in the blueberries until just combined.

Use a spatula to pour & spread batter into a hot waffle maker (Spray generously with pam first!). Close and let cook until browned. It may take a little longer than a regular waffle, the batter is more fluffy. Don’t burn it! Spray the waffle maker again and repeat for the second waffle. Afterwards plate and top with the  sugar-free syrup (I used Walden Farms) and as much of your “cheesecake lemon-blueberry sauce” as you’d like!  Enjoy! :)
Makes 2 large waffle.

Nutrition Facts Per Serving: 302 calories, 6g Fat, 30g Carbs, 32g Protein, 12g Fibre

I enjoyed these this morning before an awesome shoulder workout. Perfection.

Instagram: @sammysamgirl

5 weeks Out.

*White Chocolate Peanut Butter Amazingness*

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Alrightyyyy soo, just wanted to share a dessert that is something you can make when you really want to indulge but still feel good about it…I’m not going to lie and say it’s low calorie but I can tell you one thing..IT’S WORTH IT. So save some room in your macros or just throw your macros out the window all together for one night just to enjoy this warm chocolatey, rich, peanutbuttery  little bowl of amazingness….

P.S Did I mention this is almost 100% paleo?

Serves 1 (or 2 if you can resist eating the entire thing)

Ingredients:

  • 1/4 cup almond flour
  • 1 tbsp cocoa powder
  • 1 tbsp PB2
  • 1/4 tsp baking powder
  • dash of salt
  • 1/2 tbsp Truvia sweetener plus more to taste (could sub another granulated sweetener)
  • 1 tbsp coconut oil
  • 1/2 ripe mashed banana
  • 2 tbsp egg whites
  • 1 tbsp unsweetened vanilla almond milk
  • 1 tbsp white chocolate PB & Co peanut butter (or just regular peanut butter)(this is optional but highly recommended!!)
  • 0.25 ounce almonds (about 5 almonds chopped)

Topping:

1 tbsp PB2 mixed w/ 2 drops vanilla extract, dash of sweetener & enough water to become “pourable”

Directions: Spray a medium microwavable bowl/ramekin with pam or olive oil spray and combine all dry ingredients then add in wet ingredients and stir until batter is smooth(add your sweetener last so you can see how much is necessary!). Heat your White chocolate or regular peanut butter in the microwave for a few seconds then swirl it into your batter.  Place in the microwave for about 1min and 30 sec. or longer if needed (although you don’t want to overbake this! You actually just want the top cooked but the bottom a little undercooked so it’s extra goey and delicious!). Once finished, top with your PB2,  dig in and devour! Enjoy!!

Nutrition Facts: LIMITLESS.

Okay..okay..just kidding,  for those who just haveee to know..

Nutrition Facts for entire recipe w/ peanut butter: 533 calories, 38g fat, 34g carbs, 18g protein, 9g fibre

Nutrition Facts for entire recipe w/o peanut butter: 443 calories, 31g fat, 28g carbs, 15g protein, 8.5g fibre

Paleo 1 Minute Pumpkin Cake

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Pumpkin, pumpkin, pumpkin! Yes that’s all you are hearing from me and you better not get tired of it because I’ve got another recipe on the way! But seriously guys, this little cake was such a tasty treat after my workout. 100% guilt-free and 100% satisfaction guaranteed! (Unless your not a pumpkin lover…in which case, why are you here?) Haha, I’m just kidding, possibly..This dessert is so cute and simple to make! It’s a great healthy halloween treat you can even put together with your kids. It also has a good dose of vitamin A thanks to the awesome pumpkin! Try it and let me know what you think! If you have instagram, post a picture and tag me in it! 🙂 (sammysamgirl)

1 Minute Pumpkin Cake

Serves 1 

Ingredients:

1/3 cup pureed,canned or fresh & drained  pumpkin(not pumpkin pie filling!)

2 tbsp almond flour

1/2 tbsp coconut oil*(low-fat option below)

2 tbsp egg whites

1/4 tsp cinnamon(or more to taste!)

1 tsp Truvia sweeter(or more to taste, could sub in another granulated sweetener)

1/8 tsp vanilla extract

1/8 tsp baking powder(add slightly more for a lighter cake)

1 tbsp raisins

optional: 1/4 tsp pumpkin pie spice, chopped pecans

*Feel free to leave this out and replace with 1/2 tbsp 0% greek yogurt for a low-fat option( or more pumpkin) I cannot personally vouch for the results but I have made similar desserts using greek yogurt and they were still quite delicious!

Directions: Spray a small mug or ramekin with oil. Mix all ingredients together leaving cinnamon and Truvia for last(to taste) & top mixture with raisins. Microwave on high for 1:30-1:40 (okay I lied, not 1min but I have the worst microwave ever, so yours may take less time. DO NOT OVERBAKE! Just keep an eye on it, It won’t rise a lot, that’s okay). Now take out of the microwave, top with light whip cream if you have any(we were out!) and enjoy!

Nutrition Facts Per Cake: 200 calories, 13g fat, 14g carbs, 7g protein

Bonus: 60% Vitamin A

…And yes, I’m one of those people who takes 100 photos of the same thing. Haha, here’s one more, just because.

 

 

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Even my cat loves pumpkin…

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Sweet Blueberry Coconut Omelette

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Yes..you read that right! It’s an omelette…but it’s sweet! Who says you can’t have dessert for breakfast? I love all things sweet so I try and make even my savoury dishes a little sweeter. This omelette is packed with fresh blueberries & coconut,  lightly sweetened and cooked in delicious coconut oil, topped with white chocolate peanut butter…uh hello, what doesn’t taste good slathered in peanut butter? Try it out!

Serves 1

Ingredients:

  • 1 tsp coconut oil
  • 1/2 cup liquid egg whites
  • 1/8 tsp vanilla extract
  • dash of salt
  • 1/2 tsp of sweetener of choice (i usually use splenda for this recipe since it doesn’t need much, but you can also use Truvia or Stevia)
  • optional: pinch of cinnamon (I left this out as pretty much all my other meals for today contained cinnamon haha, but it would probably be a great addition!)
  • 1/3 cup frozen and thawed or fresh blueberries
  • 1 tbsp desiccated or shredded coconut(5g)
  • 1/2 tbsp PB & Co White Chocolate Peanut Butter(If you have none then just mix some natural PB with a little sweetener and cinnamon for a yummy topping!)

Directions: In a small frying pan, heat coconut oil over medium heat, meanwhile, in a small bowl, stir together your egg whites, salt, vanilla & sweetener/cinnamon. Once the pan is hot, pour in the mixture. Once it starts to become partially cooked, add your blueberries & coconut to one half and cook for another minute or so before flipping. After cooking for another minute, flip the omelette one last time onto it’s other side until lightly browned. During the last few minutes of cooking be sure to add your PB to the top of the omelette so it’s nice and melty!  Serve warm and enjoy!

Nutrition Facts: 208 calories, 11g fat, 13g carbs, 15g protein, 2g fibre