*White Chocolate Peanut Butter Amazingness*

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Alrightyyyy soo, just wanted to share a dessert that is something you can make when you really want to indulge but still feel good about it…I’m not going to lie and say it’s low calorie but I can tell you one thing..IT’S WORTH IT. So save some room in your macros or just throw your macros out the window all together for one night just to enjoy this warm chocolatey, rich, peanutbuttery  little bowl of amazingness….

P.S Did I mention this is almost 100% paleo?

Serves 1 (or 2 if you can resist eating the entire thing)

Ingredients:

  • 1/4 cup almond flour
  • 1 tbsp cocoa powder
  • 1 tbsp PB2
  • 1/4 tsp baking powder
  • dash of salt
  • 1/2 tbsp Truvia sweetener plus more to taste (could sub another granulated sweetener)
  • 1 tbsp coconut oil
  • 1/2 ripe mashed banana
  • 2 tbsp egg whites
  • 1 tbsp unsweetened vanilla almond milk
  • 1 tbsp white chocolate PB & Co peanut butter (or just regular peanut butter)(this is optional but highly recommended!!)
  • 0.25 ounce almonds (about 5 almonds chopped)

Topping:

1 tbsp PB2 mixed w/ 2 drops vanilla extract, dash of sweetener & enough water to become “pourable”

Directions: Spray a medium microwavable bowl/ramekin with pam or olive oil spray and combine all dry ingredients then add in wet ingredients and stir until batter is smooth(add your sweetener last so you can see how much is necessary!). Heat your White chocolate or regular peanut butter in the microwave for a few seconds then swirl it into your batter.  Place in the microwave for about 1min and 30 sec. or longer if needed (although you don’t want to overbake this! You actually just want the top cooked but the bottom a little undercooked so it’s extra goey and delicious!). Once finished, top with your PB2,  dig in and devour! Enjoy!!

Nutrition Facts: LIMITLESS.

Okay..okay..just kidding,  for those who just haveee to know..

Nutrition Facts for entire recipe w/ peanut butter: 533 calories, 38g fat, 34g carbs, 18g protein, 9g fibre

Nutrition Facts for entire recipe w/o peanut butter: 443 calories, 31g fat, 28g carbs, 15g protein, 8.5g fibre

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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 

 

THE BEST Decadent Healthy Brownie For One

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Hey everyone! Today I modified a favourite brownie recipe of mine to make a healthy version, the perfect portion size for one. The result? This brownie is the most rich, decadent, mouthwatering healthy dessert I think I’ve made to date. It may be because I have a deep passion for the perfect brownie or just the fact that this dessert is pure chocolate heaven. Whatever reason, you should immediately pick up the ingredients and make this asap so you can agree with me! No guilt, no working out to “burn off your dessert”. Just eat, savour and enjoy.

Serves 1

Ingredients:

  • 2 tbsp almond flour
  • 1 tbsp +1 tsp unsweetened cocoa powder
  • 1 tsp brown sugar
  • 1/8 tsp baking powder
  • 1/8 tsp salt
  • 2 tbsp egg whites
  • 1 tsp melted coconut oil (could sub olive oil or melted butter) *Could sub extra banana but the result will be less fudgey*
  • Scant 2 tbsp mashed banana(or 2 tbsp unsweetened apple sauce)
  • 1/4 tsp vanilla extract
  • 1 tsp splenda (or more for a sweeter brownie, just add slowly to taste)
  • 1 tsp mini chocolate chips(5g) (I used the enjoy life brand, 1 tsp is more than you think if you do not have a scale to measure 5g)

Directions:

Preheat an oven to 350*. Spray a small ramekin with olive oil. In a separate small bowl, stir together all dry ingredients then add in wet ingredients and stir with a fork until combined *(add splenda last to taste). Stir in half of the mini chocolate chips then sprinkle the rest on top. Pour the batter into the ramekin using a spatula to scrape the bowl clean. Place in the centre of the oven for 15-17min. Do not overbake! Feel free to under bake for a more fudgey brownie. (Use a tooth pick to check if the brownie is done). Now remove from oven and grab a fork, dig in and enjoy your little masterpiece!

Nutrition Facts: 228 calories, 19g carbs, 15g fat, 7g protein, 6g fibre

 

Coconut-Banana-Mango Ice cream! (TOP PICK)

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Hey all! I thought it was about time I posted a new recipe! I can’t even remember the last time I shared one with you guys! But this recipe was worth the wait..This easily just became my new favourite go-to snack. This is absolutely delicious and is wayyy better for you then any regular ice cream! It can actually be eaten as a meal replacement (highly recommend it for breakfast!). It’s perfect for the warm weather coming up. It even looks like spring haha :). So now to the details I know you all want to know.. This little treat packs a good 284 calories, 5g fibre, only 3g fat, 21g yes 21g protein!(no protein powder!), & 41g carbs. You are also getting lots of healthy vitamins & nutrients from the fruit! So now how does that crazy high protein number come in when there is no protein powder you may ask? WELL, I guess you will just have to read more to find out….. Take me to the recipe!

THE BEST Chocolate Protein Cake EVER with Caramel Sauce

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Protein caramel chocolate cake piece

Omg, omg, omg I cannot believe how good this cake tasted. Like honestly it tastes way better than the picture above. It doesn’t even begin to do it justice. When I tasted this new recipe I was like okay..did someone trick me and replace all of the ingredients with a pile of butter, sugar and white flour? What’s going on here? That’s how delicious this quick cake for one is. It’s also topped with virtually sugar-free caramel sauce(it tastes delicious,no joke) and pecans. Seriously if you love chocolate cake just go out right now and get all of the ingredients for this. You will be amazed. And guess what? This cake contains 15.5g protein! For the whole cake plus caramel and pecans it’s a mere 234 calories. This cake is so healthy you can eat it for breakfast or dessert everyday and never feel guilty! You have no excuse to deprive yourself of chocolate or cake anymore! Alright, now that I have finished being extremely enthusiastic I will finally give you the sacred recipe to this decadent chocolate cake… Take me to the recipe!

Buttery Mini Protein Cinnabun For One!

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I literally ran to my computer after coming up with this recipe. I can’t believe how delicious this was! I felt like I was indulging in some super high-fat dessert. If you are trying to eat healthy and can’t stand that frustrating smell of delicious cinnabuns being made every time you walk by at the mall..then have no fear this little guy is here to save you. It is honestly so good I can’t even begin to describe. I was amazed that my random throw together of ingredients created something so beautiful. (It doesn’t happen often). Anyways this mini cinnabun is an amazing dessert for any night or a snack when you are craving something sweet. It contains an outstanding 16g protein, 164 calories(with icing included!). I have no clue how this works but I don’t care. Just try it. That’s all I have to say!
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Healthy Breakfast, Awesome School Lunch, Snack & Dinner

Coconut Oatmeal

Good evening! A little late for a post but I wanted to get it in before the day was over! So to start things off, I wanted to let you guys know I will be doing a series of posts on different variations of oatmeal! I know it’s a common food that lots of people have on hand and I figure the recipes may come in handy if you need to spice up your usual breakfast 🙂 With that being said..here was today’s oatmeal.
The add-ins: 1/2 tsp coconut oil, 2/3 cup almond milk, 2 drops stevia sweetener, dash of salt, 1/8 tsp vanilla extract, mini “enjoy life” chocolate chips, small piece of chopped banana, blueberries, 1/2 tsp cinnamon mixed into the oats plus more for topping, sprinkle of shredded coconut, 6 or 7 almonds crushed, light sprinkle of stevia granular. I went a little crazy with ingredients but this creative mix was really great and satisfied my sweet tooth!.

School Lunch Salad
For lunch, I wanted to share with you my absolute favourite thing to eat that I have pretty much every single day! It’s perfect to pack in a cooler/lunch pail for on the go!
My super-filling and very healthy/delicious salad(I’m hesitant to even call it a salad since it is so much more!) includes:
-about 1 cup chopped romaine
-1/4 tomato chopped
-2 large baby carrots or 4 small chopped finely
-1 small chunk of cucumber sliced into 4th’s
-1 chunk of red pepper & 1 chunk of green pepper chopped
-1-2 tbsp minced/finely chopped red onion
-1/2 a piece of black forest ham ripped into smaller pieces
-1/4 cup shredded plain chicken mixed with salt & pepper(mixing it with quite a bit helps to season the whole salad, I prefer canned chicken breast for salads since it’s moist and shreds easily!)
-1 small handful of dried chickpeas
-1/2-1tbsp pecans sprinkled on top
-1/4 of a large avocado or 1/2 of a small one, sprinkle with a little salt before adding for best results!(BEST PART!!)
-20g (about 1-1.5cm thick slice) of chevre or goat cheese.( I buy the one with herbs/spices which really makes a difference!)

Dressing:
-kraft fat-free italian dressing (I love this dressing!!)
-also try olive oil feta dressing

And that’s it! Some days I replace the chickpeas with kidney or black beans and replace the shredded chicken with tuna, yum!!!

Either way I guarantee you will love my outrageous salad. I will include the recipe in a separate post for easier access since this is one of my favourite dishes i’ve ever come up with!

Protein Hummus Snack
My snack today was the last of my protein crunch bars. It was OK. Not amazing but better then others I’ve had! I still love the yogurt one of the same brand though. I think that’s the only one I would buy again! I also ate today, spicy hummus with carrots/cauliflowers(one of my favourite snacks!) and a little fruit salad just because!
Swiss Chalet Chicken

Dinner tonight is not very pretty to look at but I just wanted to get something to show you guys because this is honestly one of the best dinners EVER. It doesn’t look like much but this is the exact replica of Swiss Chalet Chicken with actual Swiss Chalet Sauce you can make at home. So so so good!! This is my new favourite way to eat chicken. On the side, not included in the picture I had peas and some brown rice with soya sauce.
Oh! I also had a little piece of homemade healthy banana bread for dessert…forgot to take a picture.
Later before bed, after my late workout I had some cottage cheese and a tbsp or so of peanut butter.

That’s all for today! I will post more tomorrow, looks like it could be a snow day, fingers crossed! 🙂

~Sam~

P.S would you guys be interested in a workout page? I realized I post so much about my eating but I never post how I stay in shape! Let me know what you think by commenting on this post!

THE BEST HOMEMADE PROTEIN BARS EVER

Okay I know the title is pretty exaggerated but these bars are completely worth it. I made these and was blown away by how good they tasted! I can’t explain how amazing they are, you just need to make them and see for yourself! I felt so guilty eating these, like I am eating a chunk of delicious cake. They do not have any yucky protein after-taste! They are just pure amazing-ness & each large square has 136 cals, 5.6g fat, 17.75 carbs & 9g protein. These are so healthy you can eat them for breakfast! If you are missing your sweets, you need to make these asap. Actually, no, everyone should make these right now!
These bars sadly are not my original recipe but I give 100% credit to Katie over at Dashing Dish who created these masterpieces!
Here is the recipe link(sign up is free to view the recipe if you don’t want to donate to her site!):
http://dashingdish.com/recipe/7-layer-protein-bars/
My nutrition facts are a bit different because I used trutein vanilla protein powder(awesome, highly recommend for this recipe), I used peanuts, chopped instead of peanut butter chocolate chips on top & I used 2 tbsp sugar-free syrup to substitute for half the honey.
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What are you doing still staring at the pictures?? Go make these immediately!
🙂

Homemade Cinnamon Swirl Protein Bars

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Have you hated all the recipes you have ever made with protein powder? Have they all turned out rubbery or dry and crumbly? Want a protein bar recipe that is actually 100% delicious that you won’t be able to put down? One that’s moist, sweet and soft? Well then look no further, this recipe is here to save the day. I originally learned this recipe by following Jamie Eason’s(fitness model) version but I changed them up and made them even more delicious! I have to tell you that I am super picky about anything I make with protein powder. I have thrown out everything I have ever baking with protein powder other than 1 or two things, this being one of them. But this is the only recipe that I have continued to make again and again because I am actually sad when they are gone and I have a hard time only eating one or two! Even my brother who hates everything healthy likes these bars. So I am telling you right now…GO MAKE THESE. You will not regret it! Take me to the recipe!

Paleo Fried Rice (Top Pick)

Paleo Mushroom Fried Rice Fav DinnerI have always loved fried rice and when I decided to go Paleo, it was one of the things I knew I would miss most since my Mom makes it regularly for dinner. But as always experimenting and cauliflower have come to the rescue…This tastes so much like the real thing, I wouldn’t be surprised if someone mistook it as rice.  Continue reading