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

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

 

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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Jumbo Chocolate Chip Cinnamon Protein Bars

Jumbo Chocolate Chip Cinnamon Protein Bars

Good morning all! Tomorrow we leave for my amazing cottage so I wanted to bake a healthy breakfast ahead of time…and what's better than the combination of cinnamon, chocolate and  peanuts? Uh..Nothing! So what I did was take my original cinnamon swirl protein bars made with the amazing Trutein cinnabun protein powder, and just topped them with 30g (2 tbsp) of mini chocolate chips, baked them in a 9×9 inch pan and cut them into 9 huge squares…I may have also added a couple extra peanuts in the bars ;)….

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Serves: 9
Nutrition Facts: 168 calories, 18g carbs, 6g fat, 12g protein, 3g fibre, 3g sugar

Almond Butter, Blueberry Egg White Oats & Sushi!

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Today I had some amazing oats, recipe idea curtsey of Nutritionist in the Kitch. I changed it up a bit by using almond butter and blueberries for topping but kept the base the same. This recipe is simple and delicious and you can easily customize it to your own tastes! It is also high protein and very filling! Perfect for an active day ahead!  The oats are so creamy and delicious, you would never know their are egg whites in there!

Serves 1:

Ingredients:

-3/4 cup water (add more or less based on the consistency you like)

-1/2 tsp cinnamon

-1/4 tsp salt

-1 tsp flax seed (optional)

-1/3 cup large flake oats(not quick cooking  or instant!)

-1/4 cup egg whites

-2-3 drops stevia sweetener (or another sweetener to taste)

-1/4 tsp vanilla extract

-1 tbsp almond butter

-1/4 cup frozen blueberries mixed with 1/2 tsp sweetener heated in a microwave until hot

-Additional cinnamon for topping

-2 tbsp Almond milk (again optional but recommended!)

Directions: In a small pot bring first four ingredients to a boil. Once boiling, stir in 1/3 cup of oats, cover and reduce to a simmer. Simmer for 5-7 minutes and stir occasionally until oats have soaked up a little more than half the water. Next pour in your egg whites and whisk quickly, cooking for 3-4 minutes until oats begin to thicken and mixture becomes creamy. Take off the heat, stir in sweetener/vanilla and top with your almond butter and blueberries, add a drizzle of almond milk and a sprinkle of cinnamon. Enjoy!

Nutrition: 294 calories, 17g protein, 12g fat, 36g carbs, 8g fibre

Today I also went out for sushi with friends! I took pictures of some of the things we ate..it was a fun experience, haha.

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I'm sorry our tasty little friends!…
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My friend's seafood soup.

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Dragon Roll

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A slice of crab sushi pizza with spicy sauce..yum!

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Crab Sushi

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Cinnabun Proats!

Cinnabun Proats!

Hey! Sorry for not posting sooner, I have been keeping busy with a new workout program and lots of homework haha 🙂 But thankfully it's the weekend and that means sleeping in and new recipes! Wahoo. Anyways here's a recipe to start off your weekend! I will also be posting a caramel banana nut oatmeal recipe that is out of this world very shortly so look out for that too!

Cinnabun Oatmeal

Ingredients:
1/3 scoop dry quick oats
11g or 1/3 scoop trutein cinnabun protein powder (or vanilla protein powder, but I highly recommend trutein!)
2/3 cup unsweetened vanilla almond milk + 1 tbsp water
1/2 a mashed ripe banana
1/4 tsp vanilla extract
optional: 1 drop stevia sweetener (or another sweetener to taste, I found I didn't need it since my protein powder was already sweet enough with the banana).
1/2 tsp cinnamon
10-12 crushed almonds
20g raisins (around 1-2 tbsp)
Drizzle of sugar-free syrup or real maple syrup

Directions: Combine oats, almond milk and water in a bowl and microwave for 2 min(more or less depending on your microwave but you don't want the oats too runny). Once cooked add your protein powder, cinnamon, vanilla, banana & half or all the raisins(I like to keep some to top it with!). Stir to combine and top with almonds/raisins/additional cinnamon and syrup. Enjoy!

Chocolate-Chip Cookie Protein Shake

Chocolate-Chip Cookie Protein Shake

cookie dough protein shake

cookie dough smoothie

What is one of the most well known, well-loved desserts around the world? Well, you guessed it it..Chocolate-Chip Cookies! I mean if you don't like chocolate-chip cookies then honestly I think you may need to see a doctor.(Kidding!) But seriously who doesn't like a delicious, goey, chocolatey, doughy.. cookie. And now guess what the amazing news is? You can enjoy this amazing cookie taste in your protein shakes too! How you might ask did I achieve this great feat?? I guess you will have to read on to find out..but for now I will just say that this shake is insanely delicious. It contains a crazy 34g of protein and 340 calories. The perfect indulgent breakfast without any guilt at all! Take me to the recipe!

Peaches 'n' Cream Protein Smoothie

Peaches 'n' Cream Protein Smoothie

peaches and cream protein smoothie

Heey! Happy Friday everyone! I am so glad it's finally the weekend. Even though we had Monday off, this week still dragged on! Am I the only person who noticed that? Anywho, to start off your weekend of relaxing why not try my new protein smoothie recipe? More specifically..this amazing Peaches ‘n' Cream smoothie. It's like eating a dessert that's good for you! Now who wouldn't want that?  Take me to the recipe!