THE BEST & EASIEST Low-Carb Chocolate Pudding

THE BEST & EASIEST Low-Carb Chocolate Pudding

THE EASIEST DELICIOUS.pngThis pudding is packed with protein, fibre and loaded with nutrients. 1 serving will keep you full for hours. It’s silky smooth and fantastic topped with berries and shredded coconut or whatever else your heart desires. You never have to feel guilty about eating pudding again!
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KETO Pizza Crackers (High Protein)

KETO Pizza Crackers (High Protein)

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I love pizza and I love crackers..therefore, the Keto Pizza Crackers were destined to be born. (Especially after I bought some great dips only to realize I had nothing to dip in them).

These crackers not only taste AWESOME (like a cross between a mozzarella stick and a cracker!!), they also pack a ton of health benefits. They are high in protein and high in Omega-3 fatty acids which can be lacking in a typical diet. If you’ve ever experience the dreaded “dry eyes” from going low-carb, these crackers will be a great help!

I hope you enjoy them as much as I did!

Serves: 4 (about 9 crackers each)

Ingredients:

  • 1/2 cup(52g) flaxseed meal
  • 1/2 cup(56g) almond flour
  • 1/4 cup(24g) kraft parmesan (dry)
  • 1/4 tsp salt
  • 1/8 tsp xanthan gum (optional)
  • Spices: (optional) 1/8 tsp of each:  Basil, oregano, chili pepper flakes salt, pepper, rosemary, majoram, thyme, garlic and onion powder OR  1/2 tsp Italian seasoning
  • 2 tbsp(30g) olive oil 
  • 2 tbsp(15g) mozarella cheese
  • 2 tsp(10g) cream cheese
  • 2 tsp(10g) egg whites
  • 1/2 tbsp water (or as needed)

Directions:

  1. Pre-heat oven to 400* F.
  2. Combine all dry ingredients in a bowl.DSC_0069
  3. Add your egg whites and olive oil. Melt the cream cheese and mozzarella (about 20-30s in the microwave), stir and add it as well.DSC_0065
  4. Using a spoon (I found my hands worked best!) combine all ingredients into a soft dough ball. Add a little water as needed.
  5. Line a baking sheet with parchment or tinfoil(if using tinfoil, spray well with oil). Press the dough down with your hands to form a thin rectangular shape(rolling pins won’t work well). Be sure to fix any cracks or gaps(these will not be an issue after baking!)DSC_0067
  6. Optional: Sprinkle the top with additional parmesan, salt and basil.
  7. Optional: Gently cut into desired shapes using a pizza cutter before baking OR you can just break the whole chunk after baking. DSC_0071
  8. Bake for 6-8min then broil the top for a final minute (WATCH CLOSELY WHEN BROILING. I burnt the first batch this way LOL).DSC_0076
  9. Cool then remove from the baking sheet and enjoy with some low-carb marinara sauce or pizza dip! (SO GOOD)DSC_0096DSC_0094

Nutrition per 1/4 of recipe: 14.7F/2.9C(NET)/9.5P & 4.5g fibre

Keto Protein Bread-Experimenting

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Well guys, it’s been another long day of bread-making/destroying my entire kitchen to the point of no return (if you missed this, I also did a similar experiment last year).

But even if my recipes don’t turn out exactly how I want them to, I just use it as reference for next time, think of what I can change and go from there!

Anyways, I baked 2 different breads in 4 small loaf pans  (would have been 3 knowing me if I didn’t run out of ingredients! lol)

I did one with coconut flour and greek yogurt and another that was made with a few more egg whites and mainly almond flour.

The result?

Well, I mean they look like bread!

They act like bread, you can slice it and toast it. But they did come out denser then I would have liked (as I was kind of expecting).

On one hand, the coconut flour one had great flavour. I actually just kept picking at the inside of it. But because of the moisture content(likely from too much greek yogurt) it was not fully cooked through even after 50min in the oven, yet the outside was getting QUITE tough and brown. So I decided to call it quits.  This one was a slighttt fail. But..

Honestly the almond flour based one I think is fine for eating if you don’t mind it being dense! I am definitely going to be using it for breakfast the next few days.

I am going to work on improving the almond flour-based recipe and lighting it up over the course of the next month so look out for a future post.

For now, here are the 2 recipes I used if you feel like trying one or tinkering with it a bit to get a better result (PLEASE LEAVE A COMMENT IF YOU END UP WITH SOMETHING BETTER!)

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Recipe #1

High Protein Keto Bread Attempt #1 (Almond Flour-Based):

-1 tsp dry active yeast         

-1/4 cup warm water

-1/4 cup(60g) egg whites, whipped until peaks can almost be formed (use a beater or coffee frother)

-1 1/2 tsp sugar (will be eaten by yeast)

-1 tbsp splenda

-1/2 tsp salt

-1 cup(112g) almond flour + 5 tbsp(35g)

-2 scoops(56g) Quest All Purpose Protein Powder

-1/4 cup(26g) ground flax

-1 1/2 tbsp(13g) vital wheat gluten 

-1 tbsp psyllium husk

-1/2 tbsp butter for brushing (optional)

-Prayers

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Recipe #2

Keto High Protein Bread Attempt #2 (Coconut-Flour Based)

-1 1/4 tsp dry active yeast         

-1/2 cup warm water

-2 tbsp egg whites whipped (use a beater or frother)

-3/4 cup slightly warmed /room temp greek yogurt (2%)

-1 tsp apple cider vinegar

-1 1/2 tsp sugar

-1 tbsp splenda

-1 tsp salt

-1 cup almond flour + 2 tbsp (126g)

-1/2 (15g) scoop Quest All Purpose Protein Powder

-1/2 cup(56g) coconut flour

-1/4 cup(26g) ground flax

-1 1/2 tbsp(13g) vital wheat gluten 

-1 tbsp psyllium husk

-more prayers

Directions for both recipes:

  1. Add your yeast and sugar to the warm water in a measuring cup.
  2. Add all of your dry ingredients to a large bowl.
  3. When your yeast is bubbly/frothy (2-3min) add it to the rest of the dry ingredients.
  4. At this time, also add your whipped egg whites (and greek yogurt + apple cider vinegar if making recipe #2)
  5. Add an additional tbsp or two of almond flour if needed (recipe #1), Add an additional tbsp or two of water if needed (recipe #2).
  6. Knead the dough for 3-5min.
  7. Place it in a greased bowl, cover with saran wrap and place in previously warmed oven or microwave for 50min.
  8. Remove from the bowl, lightly punch down, separate into two chunks, form each into a rectangular shape and place in a small greased or silicone bread pan. (Alternatively you can make it into a sphere and bake it free-form or in a ramekin).
  9. Let the dough rise for another 35-45min.
  10. Pre-heat your oven to 375* for recipe #1, 350* for recipe #2.
  11. Bake recipe #1 for 30-35min or recipe #2 for an hour or until the center is cooked through.
  12. Remove from oven, turn out of the pan and let cool on a wire rack.
  13. Slice in half, toast, eat immediately etc. UP TO YOU!

For Recipe #1: Each half of a small loaf=1 serving (it’s more filling than you’d think!).

For Recipe #2: 1/5 of the recipe= 1 serving (this recipe yielded more dough)

Nutrition per 1/4 of recipe #1:  20F/6C(NET)/24P 

Nutrition per 1/5 of recipe #2: 16.8F/7C(NET)/16.8P

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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

 

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

 

High Fibre Delicious Oatmeal!

High Fibre Delicious Oatmeal!

High Fibre Oats 2 High Fibre OATS 3

Good morning! So guys, as you may know I know follow the IIFYM way of eating and it works amazing for me! But what you also should know is that fibre is an extremely important part of this diet! You cannot leave it out. So, if you are finding it hard to fit in your fibre for the day while still eating tasty food, here is a simple breakfast that packs 13-14g of fibre/ bowl! Each bowl only contains 234 calories! It also contains 8g of protein! It will keep you feeling full for long! It also is so great tasting that it won’t be a challenge to finish the whole bowl!

Serves 1:

Ingredients:

-1/4 cup dry quick oats

-2/3 cup unsweetened vanilla almond milk

-1/2 tbsp ground flax

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

-1/4 tsp vanilla extract

-1/2 tsp cinnamon or to taste! + more for topping(I estimate)

-14g or half a serving of bran buds cereal

-1 tbsp crushed pecans(53 calories worth, I measure using a scale!)

-3 tbsp blueberries

-2 medium strawberries chopped

-optional: raisins

Directions: Combine oats and almond milk in a bowl and microwave for 2:20mins, it should come out a bit runny but not to fear, this is what we want! Now stir in the flax, vanilla, cinnamon and stevia. Next pour in your bran buds and crushed pecans, stir until combined, top with fruit, additional cinnamon and a sprinkle of sweetener(optional). As you serve, the bran buds will have begun to soak up some of the liquid making the oatmeal thick and delicious! Perfection! If you want to really get fancy and add more fibre..add a few raisins on top!

Enjoy!

Surprise Chocolate Almond Butter Protein Pudding

Surprise Chocolate Almond Butter Protein Pudding

Chocolate Spinach Pudding
Woah, that title is a mouthful! So, I’ve got another great recipe for you all. This one contains a special “surprise”… Actually it’s not much of a surprise but I added spinach to this pudding! It’s my new favourite thing to do because you get all the goodness of greens but without the taste. This is perfect to use up all that spinach that you just can’t bring yourself to eat! Don’t like spinach? No worries, you will like this pudding! It is creamy and delicious, it feels like you are eating dessert for breakfast. Topped with a few crushed pecans and mini dark chocolate chips, this is absolutely decadent.

Ingredients:
1/2 cup almond milk
1 scoop vanilla protein powder( I used designer whey french vanilla)
1/2 tbsp natural almond butter
1 tbsp cocoa powder
1/4 cup quick oats
1 tsp flax seed
1/4 tsp xanthan gum (could possibly sub flax seeds)
1/2 tsp vanilla extract
1 handful of spinach
2 drops stevia (or honey/agave/maple syrup/splenda)
8-9 ice cubes

Directions: Place all ingredients in a blender(start with ice) and blend until smooth and creamy. Add a little extra xanthan gum if necessary or more/less ice and almond milk depending on how thick you want your pudding! Top with pecans/mini chocolate chips or sugar-free chocolate syrup( recipe coming soon to the site!).
Enjoy!

Calories: 287 (my protein powder is 100cals a scoop)

I also made these delicious skinny chocolate protein pancakes with my own sugar-free chocolate syrup, peanut butter and bananas for breakfast the other day. They were so good! (Recipe from dashingdish.com)
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Creamy Strawberry-Mango Protein Smoothie

Creamy Strawberry-Mango Protein Smoothie

Strawberry Mango Protein Smoothie

Good Morning! Happy Saturday everyone 🙂 I hope you are all still eating clean as always. I have a new recipe for you guys if you are in that awful breakfast rut I know we all get in. I’ve been there. Breakfast has got to be the hardest meal to figure out what to eat. For me, I just have to have something sweet or carby for breakfast, I like eggs but personally I am not the biggest fan of them. That’s why smoothies are my go to breakfast! There are so many new and delicious combinations of fruit, it’s hard to get tired of them. Only problem is..it’s cold outside and I am drinking an ice cold smoothie…not the best combo. But to me it’s worth it. I will just huddle up near my fire place with a ton of blankets covering me. That’s how I spend my every morning haha.

Back to the smoothie,  the mango and strawberries together make this so sweet tangy and delicious. It almost reminds be of a creamy fruit dessert. Try it out and let me know what you think!

Ingredients:

-5-6 small ice cubes

-5-6 large sliced and frozen strawberries

-1/3-1/2 cup frozen mango slices

-1/2 tbsp flax seed (optional, helps to thicken shake and add healthy fats!)

-1 tbsp plain 0% greek yogurt

-3/4-1 scoop natural vanilla protein powder (I use the PVL brand)

-1/2-1 cup unsweetened vanilla almond milk depending on the consistency you want your shake to be (add slowly until you like it)

-Optional: Honey for added sweetness(I didn’t add any since I found it to be already sweet enough with the fruit and protein powder).

Directions: Place ingredients in the blender in the order listed to avoid protein powder sticking to the bottom of the blender. Blend on high until smooth, pour in a large cup and garnish with a fresh strawberry..enjoy!