TWO-BITE FAT-BOMB BROWNIES

TWO-BITE FAT-BOMB BROWNIES

TWO-BITE FAT BOMB BROWNIES

GUYS. WHERE DO I BEGIN. These are heavenly. Dense, fudgey, rich..exactly how a brownie should be. I took these to a product demo and the comments included “These are amazing!!” “Are you sure there’s no sugar in these..like you are SURE?!” “Where can I buy them?”, “WOW”, “This is healthy?”…”Um..do you have any left?”

The whole tray was gone within just over an hour. I even had kids enjoying them just as much!

This recipe is one of my all-time favourites (and that’s saying a lot considering my website contains 100’s of recipes).

So, without further ado, this is how you make the most amazing keto-friendly two-bite fat bomb brownies:
Continue reading “TWO-BITE FAT-BOMB BROWNIES”

Fudgey Keto Brownie Cookies (BEST COOKIES I’VE MADE)

Fudgey Keto Brownie Cookies (BEST COOKIES I’VE MADE)

KETO BROWNIE COOKIES.pngThese may be ARE the best keto cookie I have made to date (and I’ve made A LOT). 

Chocolatey, rich, fudgey and delicious. The combo of a brownie and a cookie creates perfection.

This don’t take long to make and are so worth the process. If you have a nagging chocolate craving, make these cookies now and you won’t be disappointed!

Serves: 12

Ingredients:

Directions:

  1. In a medium bowl, using a hand mixer, beat together 2 tbsp butter, egg, sweeteners, vitafiber and vanilla for 2min. DSC_0134
  2. In a separate bowl, microwave your chocolate-chips and the 1 tsp of butter in 30s increments until melted.DSC_0139
  3. Beat the melted chocolate into your egg/butter mixture until smooth.DSC_0143
  4. Stir in the rest of the dry ingredients just until combined and then fold in the pecans and the final tbsp of chocolate-chips.DSC_0156
  5. Place your batter in the freezer for 7-8min and preheat your oven to 350*.

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    This is how it should look after it comes out of the freezer.
  6. Spray or grease a large baking sheet with oil.
  7. Drop the batter by heaping tbsp’s onto the cookie sheet.DSC_0196
  8. Lightly flatten each with the back of an oiled spoon.
  9. Bake for 8-10min. (The should still be a bit soft when they come out! Do not over-bake)
  10. Let the cookies sit on the tray to cool for 10-15 min before moving onto a wire rack. 
  11. Enjoy immediately or store in an air-tight container on the counter or in the freezer for a quick snack later on!DSC_0244DSC_0234DSC_0178

Notes: 

*You can choose to use unsweetened baker’s chocolate instead of the chocolate-chips mentioned, just be sure to add a bit of extra sweetener to the recipe.

**You can use 1 sweetener for the entire recipe, just take into account that truvia is 3x sweeter than regular sugar so you’ll need 3x the amount for a typical sweetener like erythritol or splenda. 

Nutrition per cookie: 8.5F/3C(NET)/2P & 5g fibre (94cals) 

 

Inside-Out Chocolate Peanut Butter Protein Cups

Inside-Out Chocolate Peanut Butter Protein Cups

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Hey guys! Coming at you with a twist on a classic. These are currently all over the internet but there’s nothing quite like this one..

It’s opposite day today and the outside is peanut butter while the inside is chocolate..not only that, the inside is chewy and soft.

I worked on creating this texture for a while and the key ended up being a bit of vitafiber syrup* which caused the chocolate to not fully freeze!

These treats are perfect for a quick snack or your daily sweet fix!

(*If you’ve never baked with Vitafiber syrup, it is a syrup extremely high in fibre, causing it to act as a  low GI sugar and flour substitute. If you are worried about blood glucose spikes..note that you’d have to eat a dose of 100g or greater to even get close to any sort of issue. This is HIGHLY unlikely to occur unless you feel like consuming 70+ grams of fibre in one sitting..LOL. This recipe makes 9 PB cups which results in 6g of Vitafiber per serving..Totally safe and is nothing to worry about!*)

NOW on to the recipe.

Makes 9 PB Cups.

Ingredients:
Outer Shell:

*NOTE: You may need more sweetener if your protein is not as sweet already.
Filling:

Directions:

1. Combine the ingredients for the outer shell and then the ingredients for the filling in 2 separate small bowls.

2. Spray/grease a mini muffin tin with oil or butter. (Not really necessary, I just like the extra pre-caution lol )

3. coat the tins up the sides and on the bottom with a thin layer of the peanut butter mixture (save some for later). Freeze for 10 minutes.

4. Next evenly place a spoonful of the chocolate mixture into the center of each previously coated muffin tin.
5. Top off the mixture with another thin layer of the remaining PB mixture.
6. Freeze for 2 hours or until solid.

7.Pop out with a knife and enjoy immediately or place in a ziplock in the freezer for later! Enjoy!

Nutrition per 1/9th of recipe: 3F/4C(NET)/5P & 6g fibre

Cinnabon Keto Cookies w/ Cream Cheese Frosting

Cinnabon Keto Cookies w/ Cream Cheese Frosting

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DSC_0358Guys. Guys. Guys. 

I hate this term but actually.. I CAN’T EVEN. 

These turned out SO MUCH better than expected!!

They are light, fluffy and chewy..OH and the frosting.. I could literally put that on a shoe and I’d be happy.

It’s that good. 

If you love Cinnabons, actually even if you don’t (I’m not a huge fan of them myself) you need to make these NOW.

They contain no sugar, no white flour and are packed with protein and fibre.

It’s actually still hard for me to comprehend.

ANYWAYS HERE IS THE RECIPE.

Ingredients:

-2 tbsp(30g) grass-fed butter (softened)
-1 tbsp(15g) egg whites
-1 tbsp +1 tsp vitafiber syrup(20g) (This helps a ton with getting the dough to stick together properly! You can try making it without by adding a bit more butter but I cannot vouch for the results)
-1/2 tsp vanilla extract
-3/4 cup +2tbsp(98g) almond flour
-1/2 scoop(14g) unflavoured protein 
-1 tbsp+ 1 tsp truvia
-1 1/2 tbsp splenda
-1/8 tsp baking soda
-1/4 tsp xanthan gum
-1/8 tsp salt

Filling:
-1/2 tbsp butter
-1/4-1/2 tsp cinnamon
-2 tbsp truvia sweetener

(Combine the cinnamon and sweetener in a small bowl)

Keto Cream Cheese Frosting 
-1 tbsp coconut oil
-2 tbsp cream cheese

-1 tsp egg white (Pasteurized-Safe at room temperature)
-1/8 tsp vanilla extract
-2 or 2 1/2 tbsp splenda

Directions:

  1. In a medium bowl, combine all dry ingredients.
  2. Stir in the wet ingredients until a dough forms (it will start out dry but do not add more liquid just yet because it firms up a lot!)DSC_0233
  3. Form dough into a log, cover with saran wrap or parchment and place in the fridge for 20min.
  4. Take out the dough and roll it into a small rectangle on parchment paper. (Don’t roll your dough too thin).DSC_0237
  5. Next Brush the dough with 1/2 tbsp of butter and sprinkle the cinnamon mixture over the dough (I only added a small bit but I think it would be great with more!).DSC_0246
  6. Roll the dough from one of the short ends to the other. Don’t be too concerned if the dough cracks, for me it was more like folding then rolling but I just made sure to press all the dough together at the end.
  7. Next press the dough into a small rectangular, block-like shape (You can choose how big to make it based on how many cookies you want, I made mine quite small so each cookie was a decent size)
  8. Wrap the dough in saran wrap or parchment and place back in the fridge for another 20min.
  9. Pre-heat your oven to 350* and make the frosting during this time by combining the cream cheese and coconut oil, microwaving for 25-30 seconds, then stirring in the egg white, vanilla and splenda until smooth.
  10. Take out your dough and cut it into 7 slices. Place each one on a parchment-lined baking sheet and bake for 6-8 minutes.DSC_0264
  11. Remove the cookies from the oven when they are lightly browned on the bottom and also lightly browned on some of the edges. (They may still seem a little soft but they will set!)
  12. Leave them on the baking sheet for another 5-10 minutes to finish baking and setting.DSC_0269
  13. Place the cookies on a plate and drizzle/spread with cream cheese frosting.
  14. And that’s it! Enjoy!

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(Note: You can add milk to the frosting if you’d like it to be drizzled on or leave it as is. I preferred it thicker just slathered on the cookie!!)

Nutrition with frosting: 16f/1.6C(NET)/5.5P

Nutrition without Frosting: 13F/1.5C(NET)/5P

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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!

No-Bake Cinnamon Roll Protein Cookie

No-Bake Cinnamon Roll Protein Cookie

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Soft and chewy, 

takes minutes to make, plus it’s high in protein.

What more could you want from a cookie?

No-Bake Cinnamon Roll Protein Cookie

Serves: 1

  • Ingredients:
  • 18g(about 1/2 a scoop) lean body vanilla whey (or another great-tasting vanilla whey!)
  • 1 tbsp(6g) almond flour
  • 1 1/2 tsp splenda (or another sweetener than measures like sugar
  • 1/4 tsp cinnamon
  • 1/2 tsp truvia  (recommended but can use 1tsp of another sweetener than measures like sugar)
  • tiny pinch of xanthan gum(optional)
  • pinch of salt
  • 2 crushed pecans (optional)
  • 1 tsbp(15g) vitafiber syrup ( can use sugar-free syrup but results may vary)
  • 1/2 tbsp(7g) butter, softened
  • 1/4 tsp vanilla extract
  • 1/16 tsp maple extract (optional)

Directions: 

  1. Combine all dry ingredients in a bowl.
  2. In another microwavable bowl sprayed with oil, add the vitafiber and microwave for 30s.
  3. Stir in the wet ingredients until butter has melted.
  4. Stir in dry ingredients until a crumbly dough has formed
  5. Use your hands to form the dough into a ball and then flatten on a piece of saran wrap into desired cookie shape.
  6. Wrap fully with saran wrap and place on a plate in the freezer for at least 10min before removing to eat.

Enjoy! 

Note: Cookie is best stored in fridge or freezer. If stored in the freezer, remove a few minutes before eating to soften up.

Nutrition per cookie: 11F/5C(NET)/10P & 16g fibre

Banana Rhubarb Protein Bread Pudding

banana rhubarb puddingThis was a dessert I created so I could still eat banana bread after having my wisdom teeth removed! Haha. If you would like regular banana bread then feel free to only use 1/4 cup almond milk and fully cook the bread. But I have to tell you, this pudding version was quite delicious and I might make it again even when my mouth has healed! Rhubarb is also optional but highly recommended! We grow it in our garden so this was the perfect opportunity for me to use it but chocolate chips would be great too.

The pudding serves 6 and comes in at a modest: 4F/20C/11P & 7.5g fibre per serving.

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…

Preheat oven to 325*

Whisk together all wet ingredients in a large bowl:

1 whole egg

45g egg whites

1/2 tbsp greek yogurt

200g mashed ripe banana

1/3 cup unsweetened vanilla almond milk

1 tsp pure vanilla extract

1 tbsp(12g) brown sugar

Combine all dry ingredients in a separate bowl.

3 tbsp(21g) coconut flour

1 tbsp(10g) vital wheat gluten

1 1/2 scoops cellucor PB Marshmallow whey

30g vitafiber powder

2 tbsp skim milk powder

2 tbsp splenda (more or less to taste!)

1 tsp baking soda

1/4 tsp salt

optional: cinnamon

Fold the dry ingredients gently into the wet along with 1 tbsp(15g) melted butter until JUST combined.

Fold in 1/2 cup diced rhubarb and scrape the mixture into a small loaf pan sprayed with pam. Bake for 35-40min or until the edges have browned slightly and a toothpick comes out JUST barely clean but the center is still moist(don’t overbake!). Cool before slicing and serving! Enjoy!

20 Second Chocolate Protein Fibre Brownie

20 sec brownie

Probably the easiest way to hit your fibre and protein macros for the day, not to mention the tastiest! Chewy, Chocolatey and delicious is how I would describe it.

At only 1.5F/10C/13.5P & 10g fibre per serving, this little treat is 99.9% guilt-free.

It takes just seconds to prepare…and devour.

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

So without further ado, here is the recipe:

20 sec brownie recipe

White Chocolate-Coconut-Corfetti Protein Bar (Quest Style)

White Chocolate-Coconut-Corfetti Protein Bar (Quest Style)

quest bar

If you like Quest Bars, White Chocolate, Coconut or Confetti-cake batter then this bar is for you. It’s one heavenly combination of flavours.

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! 🙂

Vitafiber Imo Syrup 

Now onto the recipe…

Makes 1 large bar or 2 small: 14F/37C/18P & 23g fibre (for the entire recipe)

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Find more recipes like these posted daily on my instagram! @sammysamgirl

PB Chocolate Swirl Brownie Protein Bars

brownieeee

These are VERY fudgey, chocolatey and dense..like a brownie should be. I called them “Brownie Protein Bars” because I prefer to eat larger portions as my breakfast, but 1/2 of a serving makes a great dessert and = 1 regular size brownie.

I hope you love these as much as I do!

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-Powder-1-0-Kg/dp/B00TQ87DBQ/ref=pd_sim_hpc_2?ie=UTF8&refRID=1JK359NQASFTHX3AXH5E

Now onto the recipe…

Serves 8 (Or 16)

Macros per serving, if you make 8: 7F/22C/14P & 8g fibre

Protein I use: Cellucor Molten Chocolate

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