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

PB Chocolate Swirl Brownie Protein Bars

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These are VERY fudgey, chocolatey and dense..like a brownie should be. I called them “Brownie Protein Bars” because I prefer to eat larger portions as my breakfast, but 1/2 of a serving makes a great dessert and = 1 regular size brownie.

I hope you love these as much as I do!

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-Powder-1-0-Kg/dp/B00TQ87DBQ/ref=pd_sim_hpc_2?ie=UTF8&refRID=1JK359NQASFTHX3AXH5E

Now onto the recipe…

Serves 8 (Or 16)

Macros per serving, if you make 8: 7F/22C/14P & 8g fibre

Protein I use: Cellucor Molten Chocolate

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Decadent Pumpkin Fudge Brownies

Decadent Pumpkin Fudge Brownies

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Rich and Fudgey, even those who don’t like pumpkin will love these brownies…

Decadent Pumpkin Fudge Brownies
Makes 8
Macros Per Brownie: 3F/6C/7P & 2 Fibre
Ingredients:
~1/3 cup(80g)canned pumpkin
~3 tbsp(1.5oz) unsweetened applesauce
~1/2 tbsp melted coconut oil or another oil
~1 whole egg
~(45g)3 tbsp liquid egg whites or 1 large egg white
~1 tsp vanilla extract
~1(34g) scoop Molten Chocolate Cellucor Whey
~1/4(30g)cup white flour
~1/3(27g) cup unsweetened cocoa powder
~1/2 tsp baking powder
~1/4 tsp salt
~5 tbsp Truvia sweetener (or another sweetener to taste)
Topping:
~Sprinkling of Truvia
~1 tbsp mini chocolate chips
~Optional: Sea Salt

Directions: Preheat your oven to 350* F, spray a regular bread/loaf pan with pam. Whisk together dry ingredients(not including Truvia) in a large bowl, set aside. In a medium size bowl, lightly beat together all of your dry ingredients with a fork until combined. Fold the wet ingredients into the dry until a batter forms, now add your Truvia(this way you can add more or less to taste). Bake for 20-25min, test with a toothpick, you want it to be almost clean(DO NOT over-bake, they will be slightly underdone but will set as they cool in the hot pan). Remove from the oven and cool in the pan on a wire rack before slicing into 8 squares. Serve warm or freeze them for later! They may even be better after being left at room temp. for a day. Enjoy!

 

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Cinnamon Sugar Pumpkin Rhubarb Protein Muffins

Cinnamon Sugar Pumpkin Rhubarb Protein Muffins

fr_4022_size880-1 fr_4027_size880 fr_4037_size880These are very easy to make. They are low-fat, low-carb, super high in protein and taste awesome! The rhubarb makes them moist and adds flavour without a lot of extra calories. Try them out and let me know what you think!

Serves 6

Ingredients:

-3 tbsp white flour (23g)

-3 tbsp ground flax seed (30g)

-2 scoops vanilla, Cinnabun or peanut butter protein (I used Cellucor’s PB Marshmallow)

-1/2 tsp baking powder

-1/4 tsp baking soda

-1/8 tsp salt

-1/2 cup(120g) pure pumpkin

-1 whole egg

-2 tbsp light cream cheese *(could use fat-free)

-2 tbsp apple sauce

-1/8 tsp vanilla extract

-2-3 tbsp Truvia or another sweetener to taste

-100g rhubarb peeled and chopped (about 3/4-1 cup)

-1 tsp cinnamon+ more for topping

-extra truvia for topping

Directions: Pre-heat oven to 350*F. Whisk together all dry ingredients in a medium sized bowl. In a separate bowl, combine all of the wet ingredients. Pour the wet into the dry and stir to combine. Fold in the rhubarb chunks and scoop the mixture into 6 greased or lined muffin tins. Sprinkle truvia and cinnamon over the top of each muffin. Bake for 15-20min or until a tooth pick comes out clean. Enjoy!

Nutrition per Muffin: 4g fat, 10g carbs, 12g protein & 2g fibre

Low-fat Jam-Filled High Fibre Protein Muffins

Low-fat Jam-Filled High Fibre Protein Muffins

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These are one of those muffins that transform overnight..The next day they are even better and more moist. Trust me, if you can wait, it will be worth it. Loaded with fibre & packed with protein, muffins for breakfast is just what the doctor ordered…

Makes 6 large or 12 medium muffins.

Recipe:

  • 1 1/2 cups wheat bran
  • 1 cup unsweetened vanilla almond milk
  • 1/2 cup unsweetened apple sauce
  • 1 whole egg
  • 1/2 tsp molasses (heat the container for a few secs. to make it easier to pour)
  • 2-3 tbsp truvia or more to taste
  • 1/2 tsp vanilla extract
  • 1 1/2 scoop Cellucor Peanut Butter Marshmallow Whey (51g)
  • 2 tbsp all purpose flour (15g)
  • 6 tbsp whole wheat flour (45g)
  • 2 tbsp milled flax seed (20g)
  • 1 tsp baking soda
  • 1 1/2 tsp baking powder
  • 1/2 tsp salt (scant)
  • 3 tbsp no sugar added raspberry jam (1/2 tbsp per large muffin or 1 tsp per regular-size muffin)

Optional: 1 cup(140g) fresh or frozen raspberries.

Optional topping: Melted peanut butter/PB2 mixed with a little water/vanilla/truvia to make a “PB & J” version.

Directions:

Preheat your oven to 375*.  Mix the wheat bran w/ your almond milk and let it soak for about 10min. Meanwhile, in a large bowl, combine your wet ingredients and in a another medium bowl, combine all of your dry ingredients except the truvia sweetener. Now, whisk your bran mixture into the other wet ingredients and fold in your dry mixture. Also fold in the raspberries if you choose and scoop the batter into 6-12 sprayed(with pam) or lined muffin trays. Add a spoonful of the jam to the centre of each muffin before baking. Place in the oven for 15-20min or until the tops are springy and a toothpick comes out relatively clean(ignore the jam on the toothpick, just look for any sign of wet batter!). After baking you CAN eat immediately BUTTT I recommend waiting a day to let the muffins rest and become extra moist and delicious! Enjoy 🙂fr_4181_size880

Nutrition per medium size muffin: 76cals, 2g fat, 11g carbs, 6g protein & 3.5g fibre

Large Muffins: 151cals, 4g fat, 22 carbs, 12g protein & 7g fibre

 

 

 

 

Strawberry Shortcake Milkshake

Strawberry Shortcake Milkshake

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photo 2-7GOOOOOOD MORNING!! Are you a volume eater?  Do you like strawberries? Do you like cake? Well then, your in the right place. If not then..well, goodbye. Haha, no but really you should all try this shake especially if you are low on calories and in need of something to really fill you up while meeting your protein needs for the day minus a ton of fat. This shake turned out hugeeeee! It filled 2 of my huge tall glasses, I literally am so full as I write this.

But not only that, this shake tastes AMAZING. Just like shortcake in a cup. It’s very light and fluffy but not watered down or too thin (I hate shakes that have no flavour!). It’s just the perfect amount of sweetness without being overly sweet and all you want to do is keep eating more of it…which isn’t a problem since there is SO MUCH. You can drink it through thick straw or use a spoon, your choice!

Serves 1-2

Ingredients:

-10 mini ice cubes (or 92g)

-3/4 scoop(26g) cellucor Cor-fetti Cake Batter Whey(Could replace vanilla but this flavour is best!, this is what gives it part of the creamy cake-like taste!)

-112g frozen strawberries(around 3/4 cup)

-1 cup(240g) unsweetened vanilla almond milk

-1/2 cup 2% cottage cheese(TRUST ME, even if you hate it, you won’t even know it’s there and it’s part of the secret behind the creaminess of the shake)

-3 tbsp fat-free cool whip(14g)

-1/8 tsp vanilla extract

-1 tsp sweetener of choice (I used truvia, closest thing to sugar in my opinion!)

-1/2 tsp xanthan gum (maybe just under, I usually just measure with my hand and go by the texture but this is what creates volume and makes the shake smooth rather than icey!)

Directions: Combine all ingredients using a good blender and serve! This could easily make 2 servings.

Nutrition for entire recipe: 25g carbs/35g protein/6g fat & 4g fibre

 

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GIANT Blueberry COR-Fetti Muffin

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

Double Chocolate Chip Pumpkin Cookies

Double Chocolate Chip Pumpkin Cookies

 

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I am not going to say much other than..this is honestly the best cookie recipe I’ve made to date. These are the real deal. Fudgey, goey, chocolatey, soft, moist, all the things you look for in a good cookie. You don’t taste the pumpkin, so if you aren’t a pumpkin lover then have no fear, you will still adore these cookies. TRUST ME.

Serves 9 (or 1 if you’re insane like me)

Ingredients:

  • 1/3 cup pumpkin puree(68g)
  • 2 tbsp apple sauce
  • 1/2 tbsp coconut oil(7g)       fr_4132_size880-1
  • 1 tsp molasses
  • 1 whole egg
  • 1/4 tsp vanilla extract
  • 1 scoop molten chocolate cellucor whey(34g)
  • 1/4 cup instant oats (23g)
  • 1 tbsp almond flour
  • 3 tbsp unsweetened cocoa powder
  • 1/2 tsp salt (or just under)
  • 1/2 tsp baking soda (or just under)
  • 1/8 tsp baking powder
  • 2-3 tbsp Truvia sweetener (or another sweetener to taste, add a little more than you think because the sweetness tends to decrease as they bake)
  • 2 tbsp mini chocolate chips (I used the enjoy life dark chocolate chips)

Directions:

Pre-heat your oven to 350*F and spray or grease a baking sheet with oil. (I used pam). Whisk together all the wet ingredients in a medium-size bowl.(Make sure the coconut oil is melted ahead of time and the molasses is heated slightly to make it easier to incorporate). In another larger bowl combine all of your dry ingredients until there are no clumps (don’t add the sweetener just yet!). Now stir your wet into your dry ingredients and now add sweetener to taste. Lastly, fold in your mini chocolate chips. Drop by spoonfuls to make 9 medium sized cookies on your baking sheet.

Bake for 7-9min depending on how soft you like your cookies! DON’T OVERBAKE. Check that they are still a little soft to the touch but not squishy(they will harden a bit as they cool). Enjoy warm or re-heate later for 10secs. in the microwave for a quick treat! Store in the freezer or in the fridge in a sealed tupperware container (layer cookies with parchment paper).

Happy Baking!

Nutrition per cookie: 76 calories, 3.5g fat, 5g protein, 7g carbs, 1.5g fibre

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Chocolate Coconut Raspberry POV Cake

Chocolate Coconut Raspberry POV Cake

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A little twist on my last post..here’s another version of this awesome breakfast cake. I’m not sure which one I like more now! This one is more filling though with the additional fibre! 8g in one cake.

Serves 1

Ingredients

-27g (3/4) scoop Molten Chocolate Cellucor (yes you could use a whole scoop, this just fits my macros!)

-1 tbsp(5g) unsweetened cocoa powder

-dash salt

-1/8 tsp baking powder

-2oz unsweetened apple sauce

-2 tbsp chocolate or vanilla unsweetened almond milk

-1/8 tsp vanilla extract

-3-6 drops coconut extract

-3 tbsp liquid egg whites (or 1 large egg white)

-1-2 tsp truvia sweetener to taste

-28g/1 oz. raw or frozen raspberries

-Pam

 

Topping:

Stir together…

-3 tbsp plain 0% greek yogurt

-1 cap full(or to taste) SF raspberry Torani syrup

-1/8 tsp vanilla extract

-1/4 tsp or more of truvia sweetener to taste (NOTE: The torani will help to sweeten everything as well)

-3-4 drops coconut extract(or to taste)

 

-Measure out 3g (about 1-2 tsp) of desiccated coconut

 

Directions for cake:

Spray a shallow ramekin with pam, combine your dry ingredients with a fork until no clumps are left. Stir in the wet ingredients until a smooth batter is formed (makes sure to get all the dry powder off the sides). Break the raspberries into smaller pieces and sprinkle all over the top of the batter(don’t push them in!). Place in the microwave for 2:00-2:30min depending on your microwave. Stop and check the cake while cooking. You want the outside to be cooked and the inside still goey. Once it looks done, take it out and top with your coconut raspberry sauce, sprinkle the desiccated coconut and add optional walden farms chocolate syrup if desired. Enjoy!

Macros including topping: 5F/15C/29P  & 8g Fibre

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Click here for the Chocolate Peanut Butter Version

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