Paleo 1 Minute Pumpkin Cake

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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Crunchy Protein Peanut Butter Cups

Crunchy Protein Peanut Butter Cups

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Awwww yeahhh, been dying to make these forever! I had the recipe in my head for the longest time, just never got around to putting it into action so today I decided what the heck? and I went for it! They turned out so great! Aren’t they just the cutest things you’ve even seen? And just in time for Halloween! This year when everyone is pigging out on reese’s cups, you can feel good eating something sweet & also good for your body! (Not saying having the occasional PB cup is bad, again read up on IIFYM for more information… 😉 ) Anywhoo, try these out and let me know how they turn out! I’d love to here from you :).

Makes 2 Servings (4 PB Cups)

Ingredients

  • 1 scoop (30g) of PB Chocolate Whey or Chocolate Whey Protein Powder(I used Whey Gourmet, this brand is sooo delicious!)
  • 1 tbsp unsweetened cocoa powder
  • dash of salt
  • 1 tbsp 0% plain greek yogurt
  • 1/8 tsp vanilla extract
  • 2-4 tbsp water or until consistency of batter becomes smooth and creamy  enough to pour into molds (add as little as possible for best results!)
  • 2 tbsp PB2 (enough water until smooth consistency, able to pour)
  • 1 tsp Truvia or another granulated sweetener to taste (you want it a little sweeter than you’d think because it always tastes a bit less sweet after freezing!)
  • 4 tbsp natural crispy puffed rice cereal (could substitute Rice Krispies, I used the nature path brand)

Directions:

In a small bowl, combine protein powder, cocoa powder, salt. Add greek yogurt, vanilla and enough water until batter is smooth and pourable. Add stevia until desired sweetness.  In a separate small bowl, combine PB2 and water until reaching again a “pourable” consistency(*feel free to add some sweetener to you PB2 as well if you like!).  Pour a bit of your chocolate batter into a mini muffin cup tin until about 1/3 full. Top with a small spoonful of your PB2 mixture, 1 tbsp of the crispy rice cereal and another spoonful of the chocolate mixture. Repeat for all 4 molds. Place in the freezer for at least 3-4 hours before eating. Once frozen, pop out with a knife and eat immediately or place in a plastic bag and store in the freezer for a quick treat! *Note: these are messy and tend to melt a bit so be prepared haha, but they are totally worth it because the best part is licking the chocolate off your fingers!*

Nutrition Facts for 2 PB Cups (1 serving): 112 calories, 2.1g fat, 7.7g carbs, 16g protein

 

Sweet Blueberry Coconut Omelette

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

French Toast Egg Whites

French Toast Egg Whites

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This is a great way to use of left over batter from my High Protein Crepes recipe! Or you could just make this to eat by itself. It’s super easy and fat-free. The perfect side to a breakfast while cutting ! Enjoy!

Serves 1

Ingredients:

-1/2 cup egg whites

-1/2 cup unsweetened vanilla almond milk (1/3 a cup if you want thicker egg whites)

-1/8 tsp salt

-1/4-1/2 tsp cinnamon

-1/4 tsp vanilla extract

-1 tsp truvia or more to taste!

-1-2 tbsp SF syrup (I used Old Thyme Sugar Free Syrup)

-Cooking oil spray

Directions: Combine all ingredients in a bowl expect the SF syrup. Heat a pan over medium-low heat. Pour in the mixture and scramble well until desired consistency (I prefer these more creamy and not fully cooked!). At the last minute, add in a little of the syrup and scramble a bit more. Pour in a bowl and top with additional cinnamon/syrup as desired. Enjoy!

Nutrition Facts: 88 Calories, 1g fat, 3g carbs, 14g protein, 1g fibre

High Protein/Fibre Chocolate Strawberry Banana Filled Crepes

High Protein/Fibre Chocolate Strawberry Banana Filled Crepes

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Okay so the first time I tried crepes, I didn’t like them. Why? They served them plain with no sauce or fruit! That’s like serving PB & J without the PB & J!! So when I went to Mexico and saw the had a crepe booth, I was a bit skeptical of how they would taste. But oh my lord, these were amazing! They had a warm chocolatey filling served atop a sweet strawberry sauce with chopped bananas, strawberries & powdered sugar on top of the crepe itself. Word’s cannot describe how amazing these were. When I got back I forgot about my amazing crepes for awhile..that is until this morning when I had this crazy craving for crepes! Knowing I could not deny this craving, I created my own version of those memorable crepes. The result?? They are awesome! The filling is sweet and delicious, I could just eat it off a spoon! & The chocolate Sauce? OMG heaven. The crepe was done french toast style so it’s light cinnamon sugar flavour just adds to the awesomeness of this dish.

Ingredients:

-1 multigrain Flat Out Wrap (these are great, high fibre, high protein, low-fat)

-1/3 cup egg whites

-1/3 cup unsweetened vanilla almond milk

-1 tbsp homemade SF Chocolate Syrup.fr_2103_size880

-3/4 cup frozen strawberries(110g)

-1/3 a ripe banana mashed

-1 tsp sweetener of choice(I used splenda)

-1/4 tsp vanilla extract

-1/8 tsp salt

-1/4-1/2 tsp cinnamon(depending on how much you like!)

-1/2 tsp Truvia(or another sweetener to taste)

-Olive oil or Cooking Spray

Directions: Heat a large pan over medium-low heat. Spray generously with cooking oil(up the sides as well). In a large flat bowl, combine egg whites, almond milk, vanilla, salt, truvia and cinnamon with a fork. Meanwhile place the frozen strawberries in a small microwavable bowl and microwave on high for 2 minutes or until they are easy to mash. Stir in your banana and sweetener and sweeten to your liking. Microwave for another 20 seconds until hot. Now dredge your flatout wrap in the egg white mixture on both sides until well coated. You may have some extra batter that you can use up in my French Toast egg whites recipe! Now place the wrap in the hot pan and cook until browned on one side. Flip and cook for a bit on the other side. Now place half of your filling over one side of the wrap and fold. Cook for a few more minutes then take off the heat, top with extra strawberry-banana sauce and a dollop of chocolate sauce. Sprinkle some extra cinnamon and eat up! :). Enjoy!

Nutrition Facts for entire recipe: 285 calories, 5g fat, 41g carbs, 18g protein, 13g fibre

Homemade 13 Calorie Peanut Chocolate Sauce!

Homemade 13 Calorie Peanut Chocolate Sauce!

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Do you miss chocolate? Do you miss topping your sundaes and desserts with globs of delicious, sweet chocolately goodness? Do you love peanut butter? Well look no further..I’m here to help you out! (Sorry that sounded like a terrible attempt at an advertisement ploy). But anywhooo, this perfect sauce goes great with any fruit, pancakes, frozen yogurt, oatmeal, greek yogurt, cardboard…basically anything you’d like it to go on! It’s just awesome. So if you love chocolate like me and you secretly eat peanut butter by the spoonful, this one’s for you.

Serves 8:

Ingredients:

-1/4 cup water

-1/4 cup cocoa powder

-1 tbsp PB2 (powdered peanut butter)

-3 tbsp Truvia sweetener(or another sweetener to taste!)

-optional: stevia or splenda to taste(adds a different flavour of sweetness)

-1/8 tsp salt

-1 tsp vanilla extract

 

Directions: Whisk all ingredients in a small small bowl until thick and smooth. Store in the fridge and use as needed! 🙂 Enjoy!

***Peanut Free Option: leave out the PB2 and boil all ingredients for about 3 minutes or until thickened to your liking!***

Nutrition Facts Per Serving: 13 calories, 0.3g fat, 0.3g carbs, 0.8g protein, 1.1g fibre

Peanut Butter Chocolate Chip Banana Protein Bread!

Peanut Butter Chocolate Chip Banana Protein Bread!

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The long title is totally worth it when you find out how moist & delicious this bread is! It’s not dry or rubbery like some protein powder baked goods turn out. Topped with some Maple Butter…omg, this is to die for. I have nothing left to say other than…try it for yourself!

I didn’t create this recipe but I changed it slightly! The original can be found here :):

PB2 Banana Protein Bread

Serves 12:

Ingredients:
12 tbs (72g) PB2
1/4 c (26g) ground flax
1 scoop (28g) peanut butter protein powder (I used whey gourmet, chocolate PB)
2 tsp baking powder
1/8 tsp baking soda
1/8 tsp salt
1/2 tsp cinnamon
1/2c (88g) plain greek yogurt
1-2 tsp truvia sweetener (or sweetener of choice, to taste)
1/4 c liquid egg whites
1 egg
1 tsp pure vanilla extract
3 small ripe mashed bananas (about 300g without skin)
2 tbsp mini chocolate chips (30g)
Optional: Swirl in some melted pb on top of the loaf before baking!

Directions: Pre heat your oven to 350 degrees. Spray your loaf pan with non stick spray. In a bowl, mix your PB2, flax, protein powder, baking powder and cinnamon. In a separate bowl whisk together your wet ingredients. Combine Wet/dry ingredients then pour into your loaf pan. Sprinkle with chocolate chips. Place in the oven and bake for about 40-45 minutes or until toothpick comes out clean and top is lightly browned. Remove from oven, let cool before cutting into 12 slices. Enjoy with any type of PB on top! I prefer PB & Co maple PB or Cinnamon Raisin Swirl. *Tastes even better the day after baking.*

Enjoy!

Nutrition Facts Per Slice: 98 Calories, 3.2g fat, 12g carbs, 7.5g protein, 3g fibre

 

Chocolate Peanut Butter Pudding (a.k.a Protein Sludge)

Chocolate Peanut Butter Pudding (a.k.a Protein Sludge)

OMG guys, okay this stuff is delicious. Not sure why I never used my PB2 (powdered peanut butter with less calories/more protein) earlier. It tastes amazing in this recipe and you only need a little bit! I love this stuff. Anyways if you like peanut butter and chocolate and want a high protein, low-fat, lower-carb breakfast then this is for you! You can either use protein powder or leave it out and follow the recipe without protein powder. Either way it will be delicious and good for you! You can make this the night before or in the morning for breakfast. Enjoy 🙂

Serves 1(protein powder variation):

Ingredients:

-3/4 cup 0% greek yogurt

-1/2 scoop chocolate or chocolate peanut butter protein powder(Gourmet Whey is delicious!)

-1 tbsp light cream cheese

-1 tbsp unsweetened cocoa powder

-1 tbsp PB2 or peanut flour

-1/2 tsp-1 tsp sugar free/fat free chocolate pudding mix.

-Truvia or another sweetener to taste

-Any toppings you’d like! I like some fruit with something crunchy like a chocolate cereal but you can be as creative as you want! I’ve also used chopped up protein bars, peanuts, mini chocolate chips, rice krispies for some crunch, coconut, peanut butter, etc.!

 

Serves 1(without protein powder):

Ingredients:

-3/4 cup 0% greek yogurt

-1 tbsp light cream cheese

-2 tbsp unsweetened cocoa powder

-1.5 tbsp PB2 or peanut flour

-1 tsp sugar free/fat free chocolate pudding mix.

-Truvia or another sweetener to taste

-Any toppings you’d like!

Directions: Combine protein powder(if using) and greek yogurt first until smooth. Then mix in the cream cheese until smooth.  Now add in your dry ingredients, leaving your sweetener for last since the pudding mix will add some sweetness itself. Then either place in the fridge until ready to eat or if in the freezer for about 10-20min(this works best when protein powder is added because the protein powder keeps it from getting too icy.) Top with whatever you want and enjoy!

Nutrition Facts w/ Protein Powder: 215 calories, 4g fat, 11g carbs, 31g protein, 3g fibre

Nutrition Facts w/o Protein Powder: 209 calories, 5g fat, 15g carbs, 25g protein, 7g fibre

Healthy AMAZING Kettle Corn!

Healthy AMAZING Kettle Corn!

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Alright so your ready to sit down to watch a good movie. You’ve got the lights turned down low, surround sound on, remote in hand & a comfy couch…What’s missing from this picture?? Popcorn! Duh! Who watches a movie without it?
So I’d just like to say, I felt like a genious after creating this recipe because honestly it turned out better than I had anticipated. It’s so good like..I don’t know just try it. If you’ve ever had kettle corn, you know it’s awesome and this stuff I gotta say holds up pretty well against the traditional stuff! Plus it’s good for you, high in fibre, protein etc. So now instead of telling your kids “finish your vegetables they’re good for you!” You can tell them “finish your popcorn!”. Haha..well actually I’m sure finishing it will be no problem. I hope you love this as much as I do.

Serves 4

Ingredients:

-1 large bag of light or unbuttered popcorn(I used orville, it was 260cals/bag)(about 40g I believe)
-2 tbsp melted Coconut Oil(you could sub another oil but this adds a lot of the flavour!)
-1 tbsp + 1 tsp Truvia Sweetener(or more/less to taste) *Best sweetener, most resembles sugar IMO*
-A decent amount of salt(to taste, add less if you are worried about sodium but honestly it makes it taste much better haha)
-Optional but highly recommended: 4-5 tbsp Sugar-Free Syrup (or real maple syrup) (I recommend Sugar-Free Thyme Maple Syrup)

Directions: Pop your popcorn as directed by the package. While warm, pour the popcorn into a large bowl and drizzle with melted coconut oil. Toss with clean hands to coat the popcorn. Next sprinkle the salt/sweetener and toss again. Keep adding the seasoning to your liking. Now portion into 4 bowls and serve with syrup on the side. Right before eating, drizzle a little syrup on top and toss quickly. Enjoy!

Nutrition Facts Per Serving: 130 calories, 6.5g fat, 14g carbs, 2.5g protein, 2.5g fibre

Cinnamon Butterscotch Protein Fruit Dip (Dairy-Free)

Cinnamon Butterscotch Protein Fruit Dip (Dairy-Free)

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Hey all! I have something sweet and delicious to share with you…it felt about time I made a new recipe so without further ado, I introduce you to Cinnamon Butterscotch Protein Fruit Dip. This is definitely perfect for anyone with a sweet tooth. It’s a great way to get kids to eat more fruit! Cool, creamy and refreshing for any hot day. The best part? You can eat this dip and feel good knowing there is no added sugar! Although it sure tastes like there is.

Serving size: 4 tbsp

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Ingredients:
-1 scoop good tasting vanilla protein powder(I use designer whey french vanilla which is perfect)

-1 frozen medium ripe banana (110g)

-1 tbsp Cinnamon Raisin Swirl Butter by PB & Co. (*Note: if this isn’t available near you then you can try subbing with 1 tbsp natural peanut butter and a sprinkle of cinnamon)

-1/2-3/4 tsp sugar-free, fat-free butterscotch pudding mix

-1/8 tsp vanilla extract

-2 tbsp unsweetened vanilla almond milk

-4-5 ice cubes

-enough water to blend( don’t overdo it! just enough to blend!) *You could use  vanilla almond milk for all of the liquid, I just chose not to because I didn’t want the almond taste take over in this recipe*

-1/4 tsp xanthan gum (optional but helps a lot with pudding consistency!)

-1/4 tsp sweetener(optional, it’s already quite sweet on it’s own!) But I used truvia as my sweetener and I gotta say, it’s a new favourite!

Directions: blend together until smooth and pour into a bowl. Eat as is or refrigerate for 20 mins or so to let it set up a bit more. Enjoy! Serve with a side of fresh fruit such as apples, pears, peaches or strawberries.

*NOTE* If you REALLY like this dip, you can actually just eat it on it’s own, it’s so healthy! So if you choose to eat this for breakfast, the entire nutrition facts are listed below as well.

Nutrition Facts for entire recipe: 303 calories, 8g fat, 40g carbs, 22g protein, 4g fibre

Nutrition Facts per serving:  76 calories, 2g fat, 10g carbs, 5.5g protein

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