Low-Carb Caramel Pecan Protein Muffins w/ Cream Cheese Frosting

Low-Carb Caramel Pecan Protein Muffins w/ Cream Cheese Frosting

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img_4689muffin 3.jpgMUFFIN 2.jpgLow Carb Caramel Pecan Protein Muffins w/ Cream Cheese Frosting

Serves: 6-8 (see below) 

Ingredients:

  • 1/2 cup(60g) almond flour (I buy this one: Almond Flour)
  • 1 1/2 scoop(62g) vanilla lean body whey protein (or another vanilla whey) 
  • 1/4 cup(60g) VitaFiber Powder
    (OR another 1/4 cup almond flour)
  • 2 tbsp Truvia (or 4 tbsp of another sweetener that measures like sugar)
  • 1 1/2 tbsp Splenda (or another sweetener that measures like sugar)
  • 1 tsp baking powder
  • 1/8 tsp salt
  • pinch of xanthan gum
    (optional but recommended) 
  • 1 1/2 tbsp(21g) butter, melted
  • 1 egg 
  • 1/4 cup(60g) unsweetened vanilla almond milk

Cinnamon Carmel Filling:

      • 1/4 cup water
      • 1/4 cup truvia sweetener (or 1/2 cup sweetener that measures like sugar)
      • 1 egg yolk, whisked
      • 2 tbsp(15g) butter
      • 1/2 tsp vanilla extract
      • 1/4 tsp molasses (leave out OR replace with yacon syrup for keto) 
      • pinch of salt
      • 1/4 tsp cinnamon 
      • 30g pecans, finely chopped (mine were lightly salted) 

Cream Cheese Frosting (OPTIONAL): 

      • 1/4 cup greek yogurt or cream cheese
      • 1 1/2 tbsp Splenda
        (more or less to taste) 
      • 1 tbsp almond milk (or any milk) (Up to 2 tbsp milk if using cream cheese)
      • 1/16 tsp of vanilla extract

Directions: 

      1. Pre-heat oven to 350*F
      2. In a medium sauce-pan, combine all caramel filling ingredients except nuts.
      3. Turn heat just below high and stir constantly until the mixture starts to boil
      4. Once boiling, keep stirring constantly for about 30s
      5. Remove from heat and check thickness, it should be just a bit thinner than your average caramel sauce
      6. If not, boil a little longer while whisking constantly until desired thickness is reached (*note: it will thicken more as it cools). 
      7. Remove from heat, pour in a bowl and stir in the nuts. Set aside.
      8. In a large bowl, combine all dry ingredients.
      9. In another medium bowl, whisk together the almond milk and egg. 
      10. Add the wet to the dry mixture and stir in the melted butter until everything is combined.
      11. Using a prepared muffin tin lined with muffins cups AND sprayed with oil, fill each one with just enough batter to cover the bottom.
      12. Next drop 1 spoonful of the caramel mixture on top. 
      13. Add another scoop of the batter, enough to fill the muffin tin about 1/2-3/4 of the way full. Then repeat with the remaining caramel sauce.***
      14. Swirl the top of each muffin with a toothpick. 
      15. Bake for 18-22min or until the muffins have risen and a toothpick JUST comes out clean, don’t over-bake. (*note some caramel sauce might get on the toothpick but the muffin will be cooked!) 
      16. Mix together all Frosting ingredients if using.
      17. Cool slightly before removing from the pan. Pour frosting on top of muffins just before serving warm!

Enjoy!

***NOTE: I made 6 large muffins but you could easily make 8 regular ones, which i recommend because I believe they would rise better in the center. Nutrition is listed for both options, frosting is not included as this is optional. 

Nutrition for 1/6th of recipe:  16F/4C(NET)/11P & 11g fibre      

Nutrition for 1/8th of recipe: 12F/3C(NET)/8P & 8g fibre

Follow: @sammysamgirl on IG for more!

Copycat Peanut Butter Victory Bar

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This tastes delicious, for all you peanut butter-lovers, this one’s for you. It has the EXACT same nutritional facts as the real peanut butter victory bar. I make this for breakfast each morning and it keeps me full until lunch.

Made with my new favourite ingredient Vitafiber, a high fibre, calorie syrup substitute for sugar. You can also purchase the powdered form of Vitafiber, which is amazing for use as a flour or sugar substitute in baking specifically.

I’ll link to where you can purchase it if you are interested! 🙂

http://www.amazon.com/Vitafiber-Basic-Syrup-1-2-kg/dp/B00TIX50OQ/ref=sr_1_1?ie=UTF8&qid=1430239060&sr=8-1&keywords=vitafiber

Now onto the recipe…

Serves 1: (6F/28C/21P) & 21g fibre

victorybar1 victory bar instructions

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.

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

Coconut Maple Pecan Dessert Quinoa!

Coconut Maple Pecan Dessert Quinoa!

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Dessert for dinner anyone? With this recipe it’s so good for you, you can eat it any time of the day! It’s super filling & tastes buttery and delicious…I could eat this again and again! It’s a great meal if you are heading out and won’t be eating again for a while because it’s loaded with fibre and protein. It’s everything we love in a dessert..sweet, creamy, warm…all packed into a perfect serving of what some may call “super food”.

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Ingredients:

-57g (about 1/3 cup) dry quinoa

-2/3 cup water

-1/4 tsp salt

-1/2 tbsp coconut oil

-dash of salt

-1/4 tsp cinnamon

-1/8 tsp vanilla extract

-1/2 tsp(or more to taste) of Truvia Sweetener(My new love, tastes very similar to sugar!)(could possibly sub another sweetener)

-20g raisins (look at the picture for size reference if you don’t have a scale! It’s about 2 tbsp I think)

-5g unsweetened desiccated coconut(could sub unsweetened shredded but I love the texture of the desiccated)(about 1 tbsp if you have no scale)

-1 ounce chopped pecans (again if you don’t have a scale, about 1-2 tbsp chopped)

-1-2 tbsp sugar-free maple syrup (or real maple syrup) (I recommend  Old Thyme Sugar-Free Maple Syrup)

Directions: In a small pot, combine quinoa, water and 1/4 tsp salt. Cover and bring to a boil. Once boiling, reduce to low and simmer for 15 minutes or until quinoa absorbs all water and is fluffy. At this point, keep on the heat and stir in your additional dash of salt, coconut oil, sweetener, vanilla & cinnamon to taste. Then add in your pecans, coconut and raisins. Stir and spoon into a serving bowl. Serve hot with a drizzle of syrup (I like to keep the syrup beside me and add a little at a time as I eat, stirring to combine it.)

Enjoy!!

*Note this recipe is a new fav of mine!*

Nutrition Facts for entire recipe: 494 calories, 23g fat, 59g carbs, 9g fibre, 10g protein 

 

Simplest, Healthiest Blueberry Pancakes

Simplest, Healthiest Blueberry Pancakes

Hey Guys! Here is an easy recipe that only takes minutes to prepare with a few simple ingredients. These pancakes are delicious and are packed with protein. I hope you like them as much as I do!

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Serves 1, about 3 medium pancakes(feel free to double the recipe!)

Ingredients:

1/4 cup Old Fashioned(Not instant/quick cooking) oats

1/4 cup cottage cheese(any percentage, I prefer to use 2%!)

1/4 cup egg whites

1/2 tsp cinnamon

1/8 tsp baking powder

1/2 tsp vanilla extract

1/4 cup fresh or frozen blueberries

Directions: In a blender or food processor combine everything expect the blueberries until smooth(don’t worry if a there are a few grainy bits of oats, they won’t change the texture of the pancakes). Spray a pan with cooking oil and heat over medium-low heat. Drop a scoopful of batter into the hot pan. (I like to shake the pan a little to spread the batter since it’s quite thick). Add a few blueberries and cook for several minutes until the batter bubbles and the underneath is browned nicely, flip and repeat on the other side. The key to these pancakes is to cook them low and slow so the middle cooks through without burning the outside. Once finished, place on a plate and top with whatever you’d like! I used some sugar-free syrup but you could also use smashed fruit and a little sweetener heated in the microwave, light whip cream or even almond butter! Just be creative and dig in!
**NOTE** These pancakes will take longer to cook then regular pancakes so don’t flip them too early!

Nutrition Facts: 195 calories, 17.2g protein, 3g fat, 22g carbs, 3g fibre (*Calories/fat would be less with fat-free cottage cheese)
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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

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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!

Healthy Maple Butter Oatmeal!

Healthy Maple Butter Oatmeal!

Maple Butter Oatmeal

Please ignore the lack of pictures and quality! This morning turned out to be a mad rush to find a camera to take a picture of my oatmeal with. My good camera usually lasts for ever in battery life but of course it eventually has to run out and it chose today to do so! I also eat the oatmeal right after taking a picture so I’m obviously in a rush not to have cold oatmeal. This is why I ended up grabbing the easiest thing, my phone to take a picture. So although the picture is not very good, I guarantee you the oatmeal is! I was almost going to take a picture tomorrow just so I could make it again haha but I promised you all a new oatmeal recipe almost everyday! Anyways, onto the oatmeal. This recipe doesn’t actually contain “maple butter” per say but it does contain everything to make it taste just like maple butter! It is like eating a big melted oatmeal cookie! And who doesn’t love that for breakfast? Take me to the recipe!