Give Into Your Cravings and Watch What Happens

Give Into Your Cravings and Watch What Happens

 

Think about it this way.

If you are a little kid and you see a plate of cookies on the counter..

What do you do?

You try and grab one!

When your Mom scolds you and tells you to wait until dessert, you immediately get frustrated and upset. All of your energy goes into wanting that one cookie and it’s all you can think about at dinner.

You don’t want any of the other food. All you want is that one chocolatey, delicious cookie.

When you finally get to have it, it’s the most amazing moment and you’re satisfied with just one or two. Then you go on your way and the cookies become a distant memory (at least, this is how my childhood played out).

But fast forward to today and here is what happens…

We try to diet based on our ingrained belief that we must look a certain way (see my post: Stop Trying To Be Perfect) so we restrict our foods in ways that we think will match how this thin, socially acceptable version of ourselves should eat.

We follow guidelines we find online, rules set by magazines, books, advice from friends and family, things we see on T.V, nutrition coaches etc.

But the problem with this is that we are using EXTERNAL forces to guide what we eat.

This means YOU, the number one person that can tell your body what it needs, when, how much and where to get it better than anyone else on the planet is being ignored and told to shove-off.

Of course, we’ve all seen that EXTERNAL forces can work for some people, but for the majority of us, it can only work for so long.

Personally being in the dieting industry from a young age and participating in the sport of bodybuilding, I’ve seen many girls (and guys!) go from extreme-lean, insanely fit to gaining 30 pounds in a matter of weeks post-show, all because they’d denied their body’s natural instincts and hunger for so long.

I’ve even seen long-running competitors that didn’t binge post-show, later quit the sport  due to the rigidity and mental affects it had on them, admitting to feeling extremely restricted and unhealthy.

This same effect can be seen across dieters from every niche; keto, vegan, atkins, paleo, intermittent fasting etc. They are all forms of restriction in their own way and unless it’s a lifestyle you feel GREAT living and can carry on with for life without feeling restricted, you may want to reconsider what you are doing (nothing against it if you can, that is fantastic!)

(Ex. if eating a certain way is causing you to put food up on a pedestal and think about your next meal all day long, then that may be a sign to change what you’re doing!).

When we diet, we deny our body the innate ability to tell us what we REALLY need, nutritionally, physically and mentally.

In simpler terms,

The number one reason we binge or eat excessively is because we DENY OUR CRAVINGS.

Cravings.

This word has been given such a bad wrap.

When I used to get cravings, I went to war with myself. I would do everything imaginable to fight off these evil, self-sabotaging thoughts.

I would chew gum all day long, drink a huge glass of water before meals, stuff myself with low-calorie vegetables or protein shakes, drink tea, coffee, diet coke, eat all of my meals at once then fast for the rest of the day, pass-up social outings with friends or family, eat in a separate room than anyone eating a food I strongly desired..etc.

But none of it EVER worked long-term.

(If this sounds like you then you might want to hear what I have to say next!)

I struggled for years trying to figure out why I couldn’t control these monstrous craving that were occurring more and more often. As I said in a previous post, I tried diet after diet, thinking “THIS IS IT!” But again, the cravings would soon return and I’d be back to my old ways.

So after much frustration and resentment towards myself and my lack of willpower…I decided to do something totally crazy.

I gave into my cravings.

Let me tell you, when you give into your cravings and hand-over the reins to your body, things get a bit crazy (at first).

You might eat brownies for the whole day, you might binge and eat your entire pantry, you might order 5 pizzas just for yourself or eat a gallon of ice cream.

This could go on for days, weeks or maybe even months.

BUT if you stick it out and put weight-loss aside during this period (YES it’s hard but you MUST do it)

…Something magical happens.

  • The foods you were once OBSESSED with become more ordinary, they are no longer as exciting as they once were because you can eat them everyday.
  • Cravings for unhealthy foods will slowly diminish (maybe not completely but to a way more manageable level).
  • True cravings start to come through. This means you’ll start to hear what your body ACTUALLY wants and needs at that time. It will be combination of both seemingly “healthy” and “unhealthy” foods( although I hate labelling, but I’ll get into that in another post!) Cravings become your guide and you eat based off INTERNAL forces.
  • You eat a balanced diet. You may begin to eat less or more based off where your body is currently at and your weight will begin to balance at a healthy point.
  • Weight itself becomes less important because it isn’t fluctuating all the time and it’s not difficult to remain at a healthy weight for your body.
  • You will enjoy foods more and be more satisfied after meals because you are eating EXACTLY what your mind wants and meeting the nutrient needs your body desires.
  • Cravings become your friend.

When you get to this point in your journey, it’s an amazing feeling.

To be able to go out with friends and enjoy a meal without counting and stressing over each calorie is a win in itself. With all of the food thoughts and stress gone from your mind, it opens up HUGE space to be able to work on other goals and ambitions.

I’m not even kidding, when I was obsessed with my weight and food 24/7, there wasn’t any room in my brain to focus on any other tasks. I’d always put everything on the back burner and say “I’ll do it later, one I’ve achieved my fitness goals.. and I feel happy with where I’m at.”

BUT THAT DAY NEVER CAME AND NEVER WILL.

You need to give-up on the idea that achieving your fitness goals will make everything better.

It’s like running on a treadmill and expecting to get somewhere outside the treadmill.

IT JUST DOESN’T WORK LIKE THAT.

If you keep doing what you’re doing then you’ll keep getting the same results you’ve always got.

I am currently writing this post before work, as I did not have to wake-up and worry about my breakfast or what I’m going to pack for lunch and snacks today.  I am able to share this information with you BECAUSE I let go of my hold on food and body perfection. I feel confident writing this although I’m not shredded and lean as I’d once believed I had to be to share nutritional advice.

I am at a healthy weight, eating healthy, loving myself and that is all that matters.

Giving into my cravings as crazy as it sounds, changed my life.

It gave me back my life. You can do the same. All you have to do is start.

Eat a cookie, or a slice of pizza, or cake, or a muffin, or a peanut butter and jelly sandwich, whatever you’re craving right now in this moment and go from there.

That’s all it takes to start your journey to a less food-focused self .

Now get ready to start REALLY LIVING.

~Sam~

 

 

 

 

 

 

 

 

 

 

 

Stop Binge Eating..Forever. (How I did it)

 

If only I could count the number of times I researched this question..the endless amount of videos I watched, people I followed, books I read, techniques I tried..

But still to no avail.

I’m sure some of you are in the same boat. (I’m assuming that’s why you’re here).

Hopefully, this will not be “just another article” that you pass by.

This is probably a take on binge eating that you haven’t yet come across (at least, not quite as commonly).

Binge eating is something you do, not a disease you have. You don’t need a magical cure, you just need to change what you’re doing.

Binge eating is something I have struggled with since my post-competition days.

This was after competing in a figure (bodybuilding) competition and following my diet plan to a T (LITERALLY, I wouldn’t even take a bite of a food that was not on my plan, I measured everything to the gram and suffered watching others devour pizza while I ate my sad, dry piece of chicken breast and spinach with 5 calorie dressing).

I never binged on foods before my competition or during the prep. I got lean and felt great!

But post-show when I tried a second contest preparation (cutting calories, eating “clean” again), I just couldn’t do it. My cravings were INSANE. I wanted anything and everything. All I could think about was food, when my next meal was, how many calories I could eat, “if I eat 2 of my meals now maybe I could just fast for the rest of the day..”, maybe if I chew enough gum I can delay the hunger a bit…etc.

Eventually I couldn’t take it anymore and the binging began.

Cookies, pizza, dry cereal, raisins, almonds, left over spaghetti, cold kraft dinner, stale chips, YOU NAME IT. I ate it.

And all at once, until I felt like I was on the verge of exploding..and then I’d eat some more.

All while wondering what had happened to my perfect disciplined self who used to be able to diet so well.

How did I get to this point? Where is my self-control??

This went on for months and then years. I slowly gained back about 20 pounds (most of it healthy weight but probably a little more than necessary).

I would go through phases of different diets such as vegan, paleo, keto, intermittent fasting..etc.

With each new-found diet and a short-lived burst of motivation, I would think “YES, I FINALLY FOUND THE CURE”

But alas, each time I would find myself slowly falling back into old habits and binging once again.

 

One day, as I was scouring the internet for my next diet-cure, I came across the book “Intuitive Eating” by Evelyn Tribole.

(Intuitive eating is basically where you mindfully, eat whatever you want when your body craves it and stop when full).

I found the concept interesting and set-out on on my own intuitive eating journey after purchasing additional books on “mindful eating”.

But again, after 2 weeks, I was still binging.

Now I was really concerned.

“I am allowing myself to eat whatever I want! Why, still, can I not stop binge eating???”

I was utterly confused and ready to throw in the towel for the last time, officially classifying myself as a “binge eater” for life.

That is, until I came across the website “The Fuckitdiet“, created by Caroline Dooner. (Definitely check this site out if you haven’t already!)

After reading several of her posts and listening to her podcasts, I suddenly had the most insane epiphany, moment of clarity, break through, fantastic realization EVER.

The reason “Intuitive eating” was not working for me is that I WAS MAKING IT ANOTHER DIET.

While the intuitive eating book was very insightful (and I still recommend reading it for a great intro to intuitive eating!), there are some flaws or at least red flags if you are someone who comes from a very rigid dieting past.

For one, they use a hunger scale to measure your hunger.

For me this meant “I REALLY want this donut my coworker is offering me but I know I just ate not long ago..and I’m only like a 6 on the hunger scale right now, it says you should eat around 3 or 4..so maybe I should skip the donut and eat something later on.”

Second, you are told to eat mindfully. Eat slow, small bites, chew each bite thoroughly, eat with no distractions like the T.V or

 

computer, stop half-way, wait 5 minutes then ask yourself if you really want more, leave food on your plate, etc.

 

All of these suggestions had me and my “diet brain” going crazy.

I would eat without watching my favourite show, try to leave food on my plate and only eat until “satisfied” then I’d be hungry again an hour later, I’d try to chew my food a ton and gross myself out with the texture rather than actually enjoying it. I would not eat unless I felt it acceptable on the hunger scale, I’d feel disappointed if I finished all the food on my plate..ETC. It wasn’t fun and I spent just as much time thinking about food as I did on any other diet.

SO. With the guidance of Caroline’s site (fuckitdiet.com), I decided to do just that.

 

F*ck it.

I started eating while watching T.V again.

I ate the donut if I REALLY wanted the donut EVEN if I wasn’t extremely hungry.

I ate fast, slow, medium-paced, whatever.

I chewed as much as felt normal.

I ate ALL of my food if I wanted it and didn’t feel guilty.

And guess what?

I started eating less and slower because I’d get distracted by my really good T.V show.

I wouldn’t be craving loads of sweets late at night because I already ate the donut I wanted earlier that day.

I enjoyed my meals SO much more.

I started leaving food on my plate because it felt natural.

and finally, after all these years of thinking I was diseased and destined to forever eat my entire pantry each night,

I STOPPED BINGE EATING.

The cure to binge eating,

is

to

just eat.

This means, erasing physical restrictions and rules just as much as the mental ones.

If you allow yourself to eat the donut but still feel guilty doing it, then you are still restricting.

If you say you can eat whatever you want but still try to eat low-fat or low-carb then you are still restricting.

Your body knows.

You need to give yourself permission to eat as much as you need AND want without guilt.

Weight-gain or loss should be on the back-burner during this time (trust me, I KNOW how hard this is to do but you will thank yourself later). You need to give your mind and body time to heal.

IT IS SO WORTH IT,

This will take time, it will feel weird and uncomfortable at first but slowly it will become natural, food will no-longer be the center of your whole universe.

If you do happen to binge or eat more than you think you should during this process, keep going.

If you binge for 5 days straight on all the foods you used to restrict, keep going.

If you only want to eat egg salad for a week straight and wonder what’s wrong with you, KEEP GOING (true story, still can’t explain it but I don’t question what my body wants! Haha).

Binge eating is a habit you’ve formed and it will take a bit to break it but the more you allow yourself total freedom with food, and stop putting it up on a pedestal, the faster you will find yourself free from its grasp.

So go ahead, start today.

Go eat something you REALLY WANT.

and thoroughly, completely, whole-heartedly enjoy it.

Then do it again,

and again,

each day until eating is just another part of your day.

You eat, enjoy it, feel satisfied.

Then you move on to the more important things in your day.

That is how life is supposed to be lived.

That is how you STOP binge eating.

~Sam~

Mini Cinnamon Sugar Protein Donuts

Mini Cinnamon Sugar Protein Donuts

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These are very filling..and of course delicious!

Makes 16 small donuts.

Macros: 2.5F/9C/9P & 2g fibre for 1 donut + 1 donut hole.

**IMPORTANT** Add 1/4(24g) coconut flour to the dry ingredients. I forgot to list it in the original post.

**Vitafiber is now available on amazon! (High fibre sugar/flour replacement, one of my favourite ingredients).**

Enjoy!

RECIPE donut 1 recipe donut 2

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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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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Egg White Pizza

Egg White Pizza

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Such a simple but delicious low-carb meal! You can easily customize this recipe with whatever toppings you like, here’s my favourite version!

Serves 1

Ingredients:

-1 cup liquid egg whites

-1/4 tsp basil

-1/4 tsp oregano

-pepper

-dash of salt

-15g low-fat cheddar or marble cheese –>shredded

-27g green pepper chopped and steamed for about 1:00min with a little water covered in the microwave (pour off excess water afterwards!)

-50g tomato sliced thinly

-1 tbsp chopped whole or pizza style green olives (15g)

-90mL (just under 1/3 cup) pizza sauce or pasta tomato sauce (I used Unico pizza sauce) (cover and heat in the microwave for 30sec. before topping eggs)

-additional basil/oregano for topping

-Pam cooking spray

 

Directions: Spray a medium-sized frying pan with pam. Heat over medium-low. Pour in the egg whites and add spices. Cook until egg just starts turning white, sprinkle your toppings over the eggs. Continue to cook over low enough heat as not to brown the egg too much while cooking it almost through. Then carefully flip the eggs like a huge pancake and cook on the other side just until set! Take off the heat and top with your warm pizza or marinara sauce and a few extra spices. Slice with a pizza cutter and dig in! You may not be able to hold this like a regular pizza but it will definitely still taste delicious!

Nutrition: 6g fat, 13g carbs, 34g protein & 5g fibre

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High Protein Spicy Tuna Egg Salad

High Protein Spicy Tuna Egg Salad

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This doesn’t sound like much..but trust me it’s good, creamy & rich with half the fat and double the protein of regular egg salad. This makes a delicious, filling low-carb meal on it’s own or it would go great on a sandwich! You can increase or decrease the spice based on personal preference.

 

Serves 1-2

Ingredients:

    • 1 whole egg boiled chopped
  • 1 can of tuna (about 140g) shredded
  • 1 cup egg whites seasoned with black pepper and a little salt cooked like a pancake (cooked in a pan sprayed with pam over medium-low heat, flip half way through, don’t brown the egg too much, just enough!) slice into chunks and place in the fridge to chill.
  • 70g ripe avocado chopped into chunks(about 1/3 of a large avocado)
  • 2 tbsp 2% cottage cheese
  • 2 tbsp 0% plain greek yogurt
  • 1 whole Green Onion finely chopped
  • Sriracha Sauce to taste
  • salt/pepper to taste

Directions: 

Sauce:

In a food processor, combine 1/2 the avocado chunks, cottage cheese, greek yogurt, a little salt/pepper and some sriracha sauce to taste and mix until smooth. (If you are lazy like me, you can just mash everything together decently well with a fork, haha).

Putting it together:

In a medium bowl, combine your egg whites & egg. Before adding in the tuna, stir it into the sauce you created and then add the tuna/sauce mixture to the eggs along with the leftover avocado chunks. Mix well and sprinkle with green onion. Give it one last toss and top with additional sriracha sauce as desired. Enjoy!

Nutrition for entire recipe: 16g fat, 10g carbs, 40g protein & 5g fibre

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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

Molten Chocolate Peanut Butter POV Cake

Molten Chocolate Peanut Butter POV Cake

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This was inspired by Eric Johnson’s original POV cake that I saw on youtube..since I am on extreme poverty macros at the moment I figured it was only fitting to make this for breakfast this morning instead of my usual shake. I gotta say, I think I’m in love…going to be making this everyday with a ton of variations. Once my macros are better these things are going to be even more amazing! For now here’s my simple version of the POV cake. Hope you like it as much as I did!

 

Serves 1

 

Ingredients

-27g (3/4) scoop Molten Chocolate Cellucor (yes you could use a whole scoop, this just fits my macros!)

-1 tbsp(5g) unsweetened cocoa powder

-dash salt

-1/8 tsp baking powder

-2oz unsweetened apple sauce

-2 tbsp chocolate or vanilla unsweetened almond milk

-1/8 tsp vanilla extract

-3 tbsp liquid egg whites (or 1 large egg white)

-1-2 tsp truvia sweetener to taste

-Pam

 

Topping:

Stir together…

-2 tbsp plain 0% greek yogurt

-1.5(12g) PB2 or powdered peanut butter (mix with water before hand until it’s thinned out a little, don’t add too much!)

-1/8 tsp vanilla extract

-1/2 tsp or more of truvia sweetener to taste

Directions:

Spray a shallow ramekin with pam, combine your dry ingredients with a fork until no clumps are left. Stir in the wet ingredients until a smooth batter is formed (makes sure to get all the dry powder off the sides). Place in the microwave for 1:30-2:30min depending on your microwave. Stop and check the cake while cooking. You want the outside to be cooked and the inside still goey. Once it looks down, take it out and top with your peanut butter yogurt sauce and optional walden farms chocolate syrup. Enjoy!

Macros including topping: 4F/14C/32P

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