White Chocolate Caramel Cups

White Chocolate Caramel Cups

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Hey guys! Here’s the recipe I promised…This description will be short and sweet, just like this decadent mini treat. I have to warn you guys, these little things are addicting, thankfully you can eat more than one without feeling guilty.

Creamy white chocolate with a sweet caramel centre…what more could you ask for?

Ingredients:

Caramel filling:
1/4 cup water
1/2 cup splenda (could try another sweetener but I can’t personally vouch for the results!)
1 tsp molasses
2 tbsp coconut oil (or butter)
1/2 tsp vanilla extract
1 egg yolk beaten

Directions:

Combine all ingredients in a small sauce pan and bring to a boil for about 1-1:30min or longer as needed, stirring constantly as it bubbles. Once everything is smooth and creamy and begins to thicken, take off the heat and set aside.

**NOTE*** The filling makes extra, in these macros I only used a little over half of the caramel I made. You can use the left overs on microwave cakes, pancakes etc.

Outer Shell:
1/2 cup cottage cheese (110g)
90g 0% Plain GY
1 tbsp white chocolate wonderful Peanut Butter
1/4 package (8g) white chocolate pudding mix
1/4 scoop cor-fetti protein powder (9g)  (LOVE this stuff, you can purchase it here, it’s an exclusive though! http://ca.bodybuilding.com/store/cellucor/cor-performance-whey.html?_requestid=1329152)
1/4 cup unsweetened vanilla almond milk
1/4 tsp vanilla extract
2tsp-1 tbsp Truvia sweetener to taste

 

Directions:

Combine all ingredients in a food processor until smooth. Spray a mini muffin tin with pam (or don’t, this is just habit for me, I’m sure they will still come out without it!). Fill each mold about half way and spread the mixture up the sides. Freeze until hardened (about an hour). (Store extra white chocolate mixture in the fridge during this time, caramel sauce can stay out). Next top each base with 1 tsp caramel sauce and then drop on top the leftover white chocolate mixture and smooth out the top slightly. Place in the freezer for another hour or longer until hardened. To eat, just pop each one out with a knife and store in the freezer in a ziplock bag for a quick easy snack! Enjoy!

Macros for 1/12 of recipe: 2g fat, 2g carbs, 3g protein

 

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Chocolate Almond Swirl Banana Bread For One

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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I'm Back…Lemon Blueberry Cheesecake Waffles

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*

*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

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

I'm Back! Creamy Maple Pumpkin Pie Oats

I'm Back! Creamy Maple Pumpkin Pie Oats

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Hey guys!! ahh, it’s been too long! I’m so sorry I’ve neglected my poor website. I have been super busy with school and working on my own fitness.  Anyways…because it’s beautiful fall now, I thought I’d celebrate my return with an awesome recipe inspired by the season! These oats are superrr creamy and rich & very filling! I ate double this serving size and was extremely full so I lowered it down to half the serving size which is still a lot! But they are so tasty,  you will have no problem finishing the bowl!

Creamy Maple Pumpkin Pie Oats

Serves 1

Here’s the recipe:

-1/3 cup instant oatmealfr_3133_size880

-dash of salt

-2/3 cup unsweetened vanilla almond milk

-1/4 cup canned pumpkin

-1/4 tsp vanilla extract

-1/2 tsp cinnamon (or to taste)

-pinch of ginger, nutmeg & allspice

-2 tsp Truvia (or more to taste)

-1/4 ounce of pecans (about 1.5-2 tbsp)

-1/5 tbsp PB & Co Mighty Maple Butter * (or sub, 1/2 tsp natural PB + 1/4 tsp maple extract or 2 tsp sugar-free or natural maple syrup )

Directions: Combine almond milk oats and salt in a medium sized microwavable bowl and microwave for 1:40-2:00min or until oats have reached your desired consistency(you want them a little runny since you will be adding pumpkin and PB). Next stir your pumpkin into the cooked oats, add your spices & sweetener, top with maple butter and pecans! Stir just before digging in. Enjoy your beautiful fall breakfast!

**Tip** These oats would also be great topped with apple slices or raisins & paired with a side of scrambled egg whites**

Nutrition Facts per serving: 200 calories, 11g fat, 20g carbs, 4g fibre, 6g protein

Bonus: 52% of daily vitamin A (%) & 32% of daily Calcium (%)

 

 

 

 

Strawberry Mango LEO Smoothie!

Strawberry Mango LEO Smoothie!

 

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Goodmorning! Ready for a delish natural vitamin/fibre/protein packed smoothie to start your day?? I totally made up the name for this by using LEO as a cute short form. The actual full name would have been Stawberry Mango Lettuce, Egg white & Oatmeal smoothie so I thought I’d make it easier on you all and shorten it like we do with BLT. haha. 🙂 So I know to some this combination of flavours sounds weird and not to appealing but if you’ve never tried a smoothie with these ingredients before, then your in for a surprise! The oat flavour pairs really well with the fruit and the romaine blends so you hardly know it’s there, covered by the sweet taste of strawberry and mango. Plus egg whites are a great source of protein without adding any flavour. Overall I loved the tangy/sweet taste of this shake! I will be making it again! Let me know if you try it :).

 

Serves 1-2 (This makes a lot! so you could probably turn it into 2 servings if you’d like!)

Ingredients:fr_2444_size880

-1/2 cup liquid egg whites

-1 cup frozen strawberries(140g)

-3/4 cup frozen mango(140g)

-7-8 leaves of romaine lettuce(100g)

-2 tbsp large flake or rolled oats

-1 tbsp flax seed

-1/4 tsp vanilla extract

-1/2 cup water (more or less depending on how thick you like your smoothie)

-1/8 tsp xanthan gum (optional but recommended for a thicker smoothie!)

-Optional: pinch of sweetener of choice(I didn’t add any but you can if you like your smoothies sweeter!)

Directions: Combine all ingredients in a blender until very smooth! Serve in a bowl and eat with a spoon or a cup with a straw, whichever way it will be delicious! Enjoy!

Nutrition Facts for entire recipe: 319 calories, 46g carbs, 6g fat, 19g protein, 9g fibre

 

Chocolate Cinnamon Raisin Sweet Potato Oatmeal

Chocolate Cinnamon Raisin Sweet Potato Oatmeal

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Goodmorning everyone! 🙂 I hope you are having a wonderful Wednesday! To help make your day a little sweeter, here’s a quick recipe you can whip up for a late brunch or for a sweet treat! The sweet potato goes so well with the warm oatmeal and cinnamon flavour. Topped off with homemade Sugar Free Chocolate Sauce & Cinnamon Swirl Butter, this dish will make any cinnamon lover more than happy!

Ingredients:

-1 packet instant oatmeal (28g)

-1/2 a medium raw sweet potato, peeled

-2/3 cup unsweetened vanilla almond milk

-1/4 tsp vanilla extract

-dash of salt

-1/2-1 tsp truvia sweetener

-1 tsp-2 tsp cinnamon depending on how much you like!

-1/2 tbsp cinnamon raisin swirl butter(PB & Co Brand)(If you don’t have this, you could try making your own jar by mixing some peanut butter with a little bit of honey/sweetener, cinnamon and a few chopped of raisins!)

-1/2 tbsp-1 tbsp homemade SF Chocolate Sauce

Directions: Place your sweet potato on a small plate atop a piece of paper towl. Poke holes in it a few times with a fork. Place fr_2337_size880in the microwave for 5min. Meanwhile, just before your sweet potato is finished cooking, prep your oatmeal by combining the dry oats with almond milk & a dash of salt. When your sweet potato has finished cooking, place your oatmeal in the microwave for about 1:30-2:00min or until cooked to your liking. Mash your sweet potato with a fork and spoon into your cooked oatmeal. Add in all your other ingredients and stir to combine. Top with additional cinnamon, truvia & a sprinkle of salt. Then plop on your Cinnamon Swirl Butter and Sugar Free Chocolate Sauce. Stir a little and dig in! Enjoy!

Nutrition Facts: 256 calories, 7g fat, 43g carbs, 8g protein, 6g fibre