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.
-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.
This recipe is easy to prepare, high in protein and very low in fat. It’s perfect with a side of your favourite vegetable and rice. I really enjoyed this as a quick lunch and I will definitely be making it on multiple occasions!
1 tilapia filet
1 tsp olive oil
1-2 tsp fresh lemon juice (or as much as you’d like)
1 small clove of garlic crushed
Fresh Parsley(could sub dried if you don’t have any but fresh makes it taste amazing!)
Preheat your oven to 375*. Grab a small baking tray(optional) and a piece of tinfoil. Place your filet on the tinfoil and using a brush or your fingers, spread olive oil over both sides of the filet. Next, squeeze your lemon juice over the filet and season both sides with salt & pepper. Lastly sprinkle fresh parsley over top and wrap up the filet in the tinfoil. Place in the oven for 12-15min. (Until the fish is white and flaky). Serve!
Nutrition Facts per filet: 140 calories, 0g carbs, 5g fat, 20g protein
Yes finally! All our wishes have come true..there is actually a cheesecake that’s good for you! High protein, low-carb, low-fat and guess what…it actually tastes like delicious cheesecake! I was honestly amazed that this recipe worked out because my expectations were a little low. But it worked out great! I found the original recipe on another site but I made a few alterations, if you would like the original recipe I will post the link below! At only 142 calories a slice, feel free to indulge…. Take me to the recipe!
So this morning I decided I was going to be adventurous and create the best protein waffles ever! I made the batter and everything looked/tasted awesome. Now you know when you get those moments of pure genius? Well this morning was sadly not one of those moments…I acidentally poured wayyy too much batter onto my waffle maker which resulted in some sort of volcanic eruption on my kitchen counter. It literally spilled out for a good 30 seconds before slowing down. This was just a great joy to clean up. Anyways after that disaster I still wanted to use up the awesome raspberries and cream cheese icing I had made in advance. So instead of waffles, todays recipe is an experimental raspberry lemonade protein muffin! When I later calculated the macros I could not believe how much protein this little thing had! It also tastes pretty great too! P.S ignore my second mistake of forgetting to spray the ramekin with oil ahead of time..woops. I was so hungry I lost track of what I was doing! Yours should not come out with the brown ring around the sides :). Without further ado, here is my breakfast recipe!
Raspberry Lemonade Protein Muffin with Lemon Frosting and Raspberries
1 tbsp coconut flour
1 tbsp vanilla protein powder (I used french vanilla designer whey!)
1/4 tsp baking powder
2 tbsp egg whites(or 1 large egg white)
2 tbsp plain 0% greek yogurt
2 tbsp banana
1 tbsp almond milk (or another low-fat milk)
1-2 tbsp thawed raspberries
1/2 tsp vanilla
1/2 tsp baking powder
1/8 tsp lemon zest
1/4 tsp lemon juice
1 tbsp low-fat cream cheese 1g
2 tbsp 0% plain greek yogurt 3g
2 drops stevia(or another sweetener)
1/8 tsp lemon zest
1/4 tsp-1/2 tsp lemon juice (depending on how much lemon you like)
(Combine all ingredients in a small bowl and refrigerate until ready to use.)
Optional additional topping: Thawed raspberries with a little sweetener and lemon juice!
Directions: Preheat oven to 350* or alternatively you could try this in the microwave(I have yet to try this method), SPRAY A RAMEKIN or large muffin cup with oil. Combine wet/dry ingredients together and add lemon juice/zest to taste. Lastly stir in raspberries. Pop in the oven for about 28-30min and serve with lemon frosting and raspberries. Enjoy!
*Note* You could probably increase the oven temp. slightly and bake for a little less time. This was my first time making this so I can’t personally vouch for the results.
Calories: 153, 14g protein
with frosting and additional raspberries: 211 calories, 17.6g protein
Good afternoon everyone!(Felt like I needed a new intro lol). Who’s hungry for an awesome new recipe that takes minutes to make? These amazing wraps are super healthy, made with fresh ingredients and fill you up without making you feel too heavy! If you’ve ever had a Slouvlaki wrap, you know they are really good! And what would these lettuce wraps be without creamy tzatziki sauce?? So without further ado, I give you my newest creation: Chicken Slouvlaki Lettuce Wraps. Take me to the recipe!
Goodmorning everyone! Today I had another great breakfast with oatmeal! I’m actually just finishing this filling meal as I post this! This variation of oatmeal is decadent, creamy, luscious..okay you get the idea. If you love raspberries, lemon or cheesecake then you should definitely make this recipe! I can’t tell you how good it is. Take me to the recipe!
Lately I have been eating hummus like a mad women. Everyday when I get home from school I eat what seems like an endless amount of carrots and cauliflower with my spicy chipotle hummus. I swear, you’d better not come near me when I am eating my hummus because I WON’T share. I love that stuff. But..what happens when I run out of hummus half-way through the week and am frantically searching for a substitute?! Yup, I had to make this dill dip. Did I mention dill is one of my favourite seasonings? I love love dill pickle popcorn and dill pickle egg whites (yes I love dill pickle egg whites, call me weird). So what better way to have dill then in a delicious veggie dip. It tastes almost like sour-cream and onion dip! It is very low-fat and takes only seconds and a few simple ingredients to make. Take me to the recipe!
This reminds me of the sweet lemon sauce you get served on Chinese takeout lemon chicken! It’s so delicious but so bad for you..Well not anymore! This sauce will have you dancing with joy when you find out how healthy it is! Take me to the recipe!