TWO-BITE FAT-BOMB BROWNIES

TWO-BITE FAT-BOMB BROWNIES

TWO-BITE FAT BOMB BROWNIES

GUYS. WHERE DO I BEGIN. These are heavenly. Dense, fudgey, rich..exactly how a brownie should be. I took these to a product demo and the comments included “These are amazing!!” “Are you sure there’s no sugar in these..like you are SURE?!” “Where can I buy them?”, “WOW”, “This is healthy?”…”Um..do you have any left?”

The whole tray was gone within just over an hour. I even had kids enjoying them just as much!

This recipe is one of my all-time favourites (and that’s saying a lot considering my website contains 100’s of recipes).

So, without further ado, this is how you make the most amazing keto-friendly two-bite fat bomb brownies:
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The BEST Keto Chocolate-Chip Muffins

The BEST Keto Chocolate-Chip Muffins

THE BEST KETO CHOCOLATE-CHIP MUFFINS (3)

What if I told you I made low-carb muffins that are high in protein, high in fibre, contain 0 added sugars and actually taste GOOD? Like not just  “okay they are alright for being healthy” kinda good but rather, good as in “wow these are delicious I could eat the whole plate right now…but like I won’t(okay maybe just 2…)”. 

Would you believe me? 

I wouldn’t…but yet, here we are.
Continue reading “The BEST Keto Chocolate-Chip Muffins”

Low-Carb Cheddar Bacon Onion Scones(Gluten-Free)

Low-Carb Cheddar Bacon Onion Scones(Gluten-Free)

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These scones are inspired by a certain French bakery I used to work at. We baked bacon cheddar onion scones off daily and they were alway one of my favourites. This low-carb version is so close to the original, it’s hard to believe they are healthy! Anyways..I hope you enjoy them as much as I do. 

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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

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

 

 

 

 

Pumpkin Cheesecake Shake

Pumpkin Cheesecake Shake

 

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All the things you love about pumpkin pie and cheesecake combined into a healthy, delicious & filling protein packed shake.

Serves 2 or 1 large serving

Ingredients:

-10 mini ice cubes (about 90-100g)

-113g frozen pumpkin (1/2 cup) (freeze in an ice cube tray and use as needed!)

-3/4 cup unsweetened vanilla almond milk

-1/2 cup(125g) 2% or fat-free cottage cheese

-3 tbsp 95% fat-free  cool whip (14g)

-1/2 tbsp light or fat-free cream cheese

-1/4 tsp vanilla extract

-3/4 scoop (26g) Cellucor COR-Fetti Cake Batter Whey (could sub vanilla but it won’t have quite the same flavour!)

-1 tbsp flax seed (10g) (optional–>included in nutrition info)

-1/8 tsp cinnamon or more to taste

-1/4 tsp sweetener or more to taste (I used truvia)

-1/4 tsp xanthan gum (or more to desired texture, optional but recommended to help smooth and thicken your shake!)

Directions: Place all ingredients in a high powered blender, blend until smooth and creamy.

Nutrition Facts Per Serving (1/2 the recipe or 1 glass): 3.7g fat(2g fat if using fat-free dairy)/13g carbs/18g protein

Micronutrients & Fibre(1/2 the recipe or 1 glass): 2g fibre & 50% Vitamin A 

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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