PB Chocolate Swirl Brownie Protein Bars

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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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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

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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

 

 

 

 

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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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.

Healthy Lemon Raspberry CHEESECAKE???!

Healthy Lemon Raspberry CHEESECAKE???!

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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!

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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Quest Protein Bars & PB Cups-Review

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Hey guys! Today I thought I’d do something a little different and do a review! I would like to do more review posts so I was thinking, what better way to start off then with these AMAZING quest bars that I already love! Each bar contains roughly 20-21g of protein and is 200 cals or under so I will be doing a very basic reviewing each of these flavours individually just based on flavour/texture as well as other flavours not shown in the pictures. Plus I will do a quick review of Quest Cravings PB Cups, okay here it goes…

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Peanut Butter & Jelly: This one had a bit of a dry texture out of the package and wasn’t as soft as some of the others, it was more peanut butter flavour then jelly. After heating it in the microwave for a few seconds it was definitely better and easier to eat! Overall I give it a 7/10.
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Chocolate Peanut Butter: MMMM.. When I opened this, the smell of chocolate peanut butter just wafted up! It made me want to bite into it right away! The soft texture of this bar was also a nice change from the peanut butter and jelly. It was less crumbly and more smooth, with little peanut pieces throughout. It was almost like a softer version of a tootsie roll! When heated up this bar was even better! Warm and goey..yum! I give this 9.5/10

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Coconut Cashew: When I opened this it definitely smelt like coconut! & When I bit in it was also a softer texture, maybe a bit less soft then the Chocolate Peanut Butter but still great! It had little bits of coconut throughout it and pieces of cashew. I think this bar is more coconut flavour then cashew but really I didn’t mind! (I love coconut). I never tried this one heated up but I am sure it’s even better. Overall I give this bar 8.5/10

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Chocolate Chip Cookie Dough: This is one of quest’s newest releases and for sure one of their best…I received these as a prize for winning their photo contest!(Thanks Quest!) Sadly they don’t sell this flavour where I live. Onto the review.. The smell when I first opened the bar was pretty good! Maybe not as good as Chocolate PB but that’s just because I am a peanut butter fanatic. The texture is soft again which seems to be a trend with all of the most recent bars-with chocolate pieces scattered throughout. Anyways after tasting it on it’s own, to be completely honest I thought it was really good but not as good as I would have expected after all the hype about it. But then…I put in in the microwave for 17 seconds and it was a whole other story. It melted beautifully with chocolate everywhere! The texture was very resemblent to real cookie dough and the taste was amazing! If you get these, definitely heat them up in the microwave! Or do as I did in the last picture, bake them for 5 min. in a 375* oven until slightly golden! Overall I give this bar a 9.5/10.

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Chocolate Brownie: This is actually the first quest bar I ever tried so we go wayyy back, haha. This bar is denser then some of the other newer ones and a little more chewy but still quite good. It’s more of a dark chocolate flavour with a very slight salty aftertaste. I actually liked how this bar isn’t too sweet but those of you who are hoping for the usual brownie taste may be slightly disappointed. But with that said, many people love the Chocolate Brownie bar and I do have to agree that it has a very brownie-like texture when heated up! 🙂 I would give this bar an 8/10.

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Mixed Berry Bliss: I actually bought this bar only because I could choose one more to fill my box. I really didn’t have very high expectations since normally I am a chocolate person and I had heard a lot of mixed reviews about it. But this bar truly surprised me! It was thicker then some of the other quest bars which was a big plus for me! It also had a softer texture then some of the bars but not quite as soft as the newer ones. It has little berry pieces throughout the bar as well as…almonds! This is what really made the bar for me. The crunch of the almonds was awesome! I also love the fact that this bar is good eaten just as is or heated up. Overall I give this bar a 8.5/10 (Note that I am a harsh critic, haha most people might give this at least a 9!).

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Banana Nut Muffin: This bar is slightly thinner then the other bars(compare with mixed berry). Although it’s thinner it is still just as filling and very tasty! For once I actually preferred this bar eaten as is rather then heated up. This is probably because I found this bar to be extra sticky when hot! I almost couldn’t get it off the plate, haha. But with that said, it was a delicious bar with walnut pieces throughout and a REAL banana flavour, not that fake laffy taffy flavour we all know. It really did taste like a banana nut muffin to me. Overall I give this bar 9/10.
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Now for the bars I didn’t review above, I have also tried apple pie, strawberry cheesecake and cinnamon roll. I found all three off these bars to be more dense and chewier then the ones listed above and they were not my top picks but some people love them so it’s all personal preference! I still think they taste good but quest has so many other options that I would choose others first! 🙂

My Ranking From Best to Least Favourite Quest Bars:
1.Tie:Chocolate Chip Cookie Dough & Chocolate Peanut Butter
2.Banana Nut Muffin
3.Mixed Berry Bliss(both coconut/mixed berry could also be second depending on my mood,haha)
4.Coconut Cashew
5.Chocolate Brownie
6.PB & J
7.Cinnamon Roll
8.Apple Pie
9.Strawberry Cheesecake

Quest Cravings PB Cups: I kept these in the fridge and placed them in the freezer for about 5 min. before eating because I’d heard that they tasted better this way..Well I guess it worked. These were delicious! They really do taste like PB Cups. They may not be as creamy in the middle(the middle was slightly more dry) but they have the taste down perfectly and the chocolate coating is sweet and melty..These were also super filling! I could barely finish two of them. If you like PB Cups you should for sure try these out!

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If you are interested in any of their bars you can find out more on the facebook page:
https://www.facebook.com/QuestNutrition?fref=ts
Or order from their site:
http://www.questproteinbar.com/

P.S I hear they have a new white chocolate raspberry flavour coming out which I am sure will be amazing!

**I was not paid/asked to do this review, my opinions are all my own!**

Double Chocolate Coconut Protein Bars

Double Chocolate Coconut Protein Bars

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Don’t mind the chocolate under my nails…haha woops, I was really getting into things I guess!
Hey guys! Sorry for the late post but I couldn’t help but share my newest creation! I just enjoyed two of these awesome new chocolate protein bars! They are filled with all natural ingredients making them a great meal replacement or healthy snack choice as well as a delicious dessert! The pictures speak for themselves.

I used my favourite protein powder Trutein to bake these! I highly recommend it. These can be eaten in the serving size of 1 Bar for only 117 calories and 8g of protein. Or 2 bars as a healthy breakfast for only 234 calories and 16g of protein! (Expanded nutrition facts below)

Take me to the recipe!