Coconut Butterscotch Blondies!

blondies blondies 2

Just in time for Easter!

More dense than a muffin.. these are like a golden brownie with a moist centre.

Perfect for breakfast or dessert!

Makes 12.

Macros per serving: 5F/18C/9P & 5g fibre

**Vitafiber is now available on amazon! (High fibre sugar/flour replacement, one of my favourite ingredients).**

Recipe:

blondie directions 1 blondie directions 2 blondie directions 3

White Chocolate Caramel Cups

fr_4080_size880

Hey guys! Here’s the recipe I promised…This description will be short and sweet, just like this decadent mini treat. I have to warn you guys, these little things are addicting, thankfully you can eat more than one without feeling guilty.

Creamy white chocolate with a sweet caramel centre…what more could you ask for?

Ingredients:

Caramel filling:
1/4 cup water
1/2 cup splenda (could try another sweetener but I can’t personally vouch for the results!)
1 tsp molasses
2 tbsp coconut oil (or butter)
1/2 tsp vanilla extract
1 egg yolk beaten

Directions:

Combine all ingredients in a small sauce pan and bring to a boil for about 1-1:30min or longer as needed, stirring constantly as it bubbles. Once everything is smooth and creamy and begins to thicken, take off the heat and set aside.

**NOTE*** The filling makes extra, in these macros I only used a little over half of the caramel I made. You can use the left overs on microwave cakes, pancakes etc.

Outer Shell:
1/2 cup cottage cheese (110g)
90g 0% Plain GY
1 tbsp white chocolate wonderful Peanut Butter
1/4 package (8g) white chocolate pudding mix
1/4 scoop cor-fetti protein powder (9g)  (LOVE this stuff, you can purchase it here, it’s an exclusive though! http://ca.bodybuilding.com/store/cellucor/cor-performance-whey.html?_requestid=1329152)
1/4 cup unsweetened vanilla almond milk
1/4 tsp vanilla extract
2tsp-1 tbsp Truvia sweetener to taste

 

Directions:

Combine all ingredients in a food processor until smooth. Spray a mini muffin tin with pam (or don’t, this is just habit for me, I’m sure they will still come out without it!). Fill each mold about half way and spread the mixture up the sides. Freeze until hardened (about an hour). (Store extra white chocolate mixture in the fridge during this time, caramel sauce can stay out). Next top each base with 1 tsp caramel sauce and then drop on top the leftover white chocolate mixture and smooth out the top slightly. Place in the freezer for another hour or longer until hardened. To eat, just pop each one out with a knife and store in the freezer in a ziplock bag for a quick easy snack! Enjoy!

Macros for 1/12 of recipe: 2g fat, 2g carbs, 3g protein

 

fr_4075_size880

 

 

 

Raspberry Red Velvet Protein Shake

Raspberry Red Velvet Protein Shake

Goodmorning everyone! Here is another delicious recipe to add to your breakfast rotation. It’s extremely simple and perfect for those mornings when you are in a rush! It makes such a large shake, I didn’t even know what to do with it all. just look at it overflowing out of the glass..I had more still sitting in the blender! Definitely filling with 10g of fibre & the raspberries and red velvet flavour combination is amazing.

Serves 1

  • 8-12 small ice cubes (more or less depending on how thick you like your shake!)
  • 1/2 cup frozen raspberries (66g)
  • 1 cup unsweetened vanilla almond milk
  • 1 scoop Cellucor Red Velvet Whey Protein (http://www.bodybuilding.com/store/cellucor/cor-performance-whey.html)
  • 1 tbsp cocoa powder
  • 1 tbsp 0% plain greek yogurt
  • 1/16-1/8 tsp xanthan gum (again depending on the texture you like but this helps smooth out the shake and make it more fluffy!)
  • 1/4 tsp vanilla extract
  • Optional: sweetener to taste (I didn’t add any but if you like your shakes sweeter then go ahead!)

Directions: Place all ingredients in a blender and blend until smooth and frothy! Enjoy!

Nutrition Facts: 254 calories, 5g fat, 14g carbs, 30g protein, 10g fibre

*White Chocolate Peanut Butter Amazingness*

fr_3067_size880 fr_3078_size880 fr_3082_size880

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

Paleo 1 Minute Pumpkin Cake

fr_3079_size880-1 fr_3080_size880 fr_3089_size880 fr_3083_size880 fr_3086_size880

Pumpkin, pumpkin, pumpkin! Yes that’s all you are hearing from me and you better not get tired of it because I’ve got another recipe on the way! But seriously guys, this little cake was such a tasty treat after my workout. 100% guilt-free and 100% satisfaction guaranteed! (Unless your not a pumpkin lover…in which case, why are you here?) Haha, I’m just kidding, possibly..This dessert is so cute and simple to make! It’s a great healthy halloween treat you can even put together with your kids. It also has a good dose of vitamin A thanks to the awesome pumpkin! Try it and let me know what you think! If you have instagram, post a picture and tag me in it! 🙂 (sammysamgirl)

1 Minute Pumpkin Cake

Serves 1 

Ingredients:

1/3 cup pureed,canned or fresh & drained  pumpkin(not pumpkin pie filling!)

2 tbsp almond flour

1/2 tbsp coconut oil*(low-fat option below)

2 tbsp egg whites

1/4 tsp cinnamon(or more to taste!)

1 tsp Truvia sweeter(or more to taste, could sub in another granulated sweetener)

1/8 tsp vanilla extract

1/8 tsp baking powder(add slightly more for a lighter cake)

1 tbsp raisins

optional: 1/4 tsp pumpkin pie spice, chopped pecans

*Feel free to leave this out and replace with 1/2 tbsp 0% greek yogurt for a low-fat option( or more pumpkin) I cannot personally vouch for the results but I have made similar desserts using greek yogurt and they were still quite delicious!

Directions: Spray a small mug or ramekin with oil. Mix all ingredients together leaving cinnamon and Truvia for last(to taste) & top mixture with raisins. Microwave on high for 1:30-1:40 (okay I lied, not 1min but I have the worst microwave ever, so yours may take less time. DO NOT OVERBAKE! Just keep an eye on it, It won’t rise a lot, that’s okay). Now take out of the microwave, top with light whip cream if you have any(we were out!) and enjoy!

Nutrition Facts Per Cake: 200 calories, 13g fat, 14g carbs, 7g protein

Bonus: 60% Vitamin A

…And yes, I’m one of those people who takes 100 photos of the same thing. Haha, here’s one more, just because.

 

 

fr_3091_size880

 

Even my cat loves pumpkin…

fr_3093_size880-1

Sweet Blueberry Coconut Omelette

fr_3123_size880

Yes..you read that right! It’s an omelette…but it’s sweet! Who says you can’t have dessert for breakfast? I love all things sweet so I try and make even my savoury dishes a little sweeter. This omelette is packed with fresh blueberries & coconut,  lightly sweetened and cooked in delicious coconut oil, topped with white chocolate peanut butter…uh hello, what doesn’t taste good slathered in peanut butter? Try it out!

Serves 1

Ingredients:

  • 1 tsp coconut oil
  • 1/2 cup liquid egg whites
  • 1/8 tsp vanilla extract
  • dash of salt
  • 1/2 tsp of sweetener of choice (i usually use splenda for this recipe since it doesn’t need much, but you can also use Truvia or Stevia)
  • optional: pinch of cinnamon (I left this out as pretty much all my other meals for today contained cinnamon haha, but it would probably be a great addition!)
  • 1/3 cup frozen and thawed or fresh blueberries
  • 1 tbsp desiccated or shredded coconut(5g)
  • 1/2 tbsp PB & Co White Chocolate Peanut Butter(If you have none then just mix some natural PB with a little sweetener and cinnamon for a yummy topping!)

Directions: In a small frying pan, heat coconut oil over medium heat, meanwhile, in a small bowl, stir together your egg whites, salt, vanilla & sweetener/cinnamon. Once the pan is hot, pour in the mixture. Once it starts to become partially cooked, add your blueberries & coconut to one half and cook for another minute or so before flipping. After cooking for another minute, flip the omelette one last time onto it’s other side until lightly browned. During the last few minutes of cooking be sure to add your PB to the top of the omelette so it’s nice and melty!  Serve warm and enjoy!

Nutrition Facts: 208 calories, 11g fat, 13g carbs, 15g protein, 2g fibre

Double Chocolate Coconut Raspberry Protein Pancakes

fr_1186_size880 fr_1223_size880

Good morning everyone! Did you sleep in late? Forget to have breakfast or just in need of a healthy treat? Look no further…

These pancakes will fill your chocolate craving while also filling you up for a good while! They are packed with protein, loaded with fibre and the raspberries make them a good source of vitamin C. But more importantly they are filled with coconutty, chocolatey goodness, so get ready to indulge.

Serves: 1(double recipe  for a larger serving) Makes 2 Pancakes.

Ingredients:

-2 tbsp oat flour(about 1/4 cup instant oatmeal ground up)

-2 tbsp your favourite vanilla or chocolate protein powder(I used french vanilla designer whey)

-1 tbsp unsweetened cocoa powder

-1/4 tsp baking powder

-dash of of salt

-optional: sprinkle of sugar-free chocolate jell-o mix

-1 tbsp greek yogurt

-2 tbsp almond milk(or milk of choice)

-1 tbsp egg white(half a large egg white)

-1/4 tsp vanilla extract

-1-2 tsp or more, sweetener of choice to taste

-1/2 a tbsp (or 8g) mini chocolate chips

-2 tsp shredded or desiccated coconut(5g)

-1/2 cup frozen raspberries, divide into 1/4 cup for pancakes, 1/4 cup for topping(just combine sweetener and raspberries in microwave for about 40 sec. and stir/mash, serve hot)

-optional for added coconut flavour: add 1-2 drops coconut extract to batter or fry in coconut oil

fr_1174_size880

 

Directions: 

Heat a frying pan over medium-low heat(spray with cooking oil or use coconut oil). In a medium bowl, combine all dry ingredients then add wet until smooth. Stir in mini chocolate chips and coconut. Pour about 1/2 the batter into the pan and use a fork or spoon to slightly spread the batter(or shake the pan a bit). Then add a few raspberries  to the pancake and after about 30 sec or so(depending on how hot your pan is) or when the underside comes off and looks cooked, flip and cook on the other side. Don’t over cook! Repeat with remaining batter and serve with raspberry sauce and optional syrup if desired.

I like to just eat these straight up and dip them in raspberry sauce. You can freeze them and save them as a quick on the go snack. Enjoy!

Nutrition Facts Per Serving(About 2 pancakes): 261 calories, 9g fat, 18g protein, 27g carbs, 9g fibre, 

*30% of daily vitamin C*

fr_1236_size880

 

Cinnamon Butterscotch Protein Fruit Dip (Dairy-Free)

fr_1123_size880 fr_1131_size880

Hey all! I have something sweet and delicious to share with you…it felt about time I made a new recipe so without further ado, I introduce you to Cinnamon Butterscotch Protein Fruit Dip. This is definitely perfect for anyone with a sweet tooth. It’s a great way to get kids to eat more fruit! Cool, creamy and refreshing for any hot day. The best part? You can eat this dip and feel good knowing there is no added sugar! Although it sure tastes like there is.

Serving size: 4 tbsp

fr_1118_size880

Ingredients:
-1 scoop good tasting vanilla protein powder(I use designer whey french vanilla which is perfect)

-1 frozen medium ripe banana (110g)

-1 tbsp Cinnamon Raisin Swirl Butter by PB & Co. (*Note: if this isn’t available near you then you can try subbing with 1 tbsp natural peanut butter and a sprinkle of cinnamon)

-1/2-3/4 tsp sugar-free, fat-free butterscotch pudding mix

-1/8 tsp vanilla extract

-2 tbsp unsweetened vanilla almond milk

-4-5 ice cubes

-enough water to blend( don’t overdo it! just enough to blend!) *You could use  vanilla almond milk for all of the liquid, I just chose not to because I didn’t want the almond taste take over in this recipe*

-1/4 tsp xanthan gum (optional but helps a lot with pudding consistency!)

-1/4 tsp sweetener(optional, it’s already quite sweet on it’s own!) But I used truvia as my sweetener and I gotta say, it’s a new favourite!

Directions: blend together until smooth and pour into a bowl. Eat as is or refrigerate for 20 mins or so to let it set up a bit more. Enjoy! Serve with a side of fresh fruit such as apples, pears, peaches or strawberries.

*NOTE* If you REALLY like this dip, you can actually just eat it on it’s own, it’s so healthy! So if you choose to eat this for breakfast, the entire nutrition facts are listed below as well.

Nutrition Facts for entire recipe: 303 calories, 8g fat, 40g carbs, 22g protein, 4g fibre

Nutrition Facts per serving:  76 calories, 2g fat, 10g carbs, 5.5g protein

fr_1129_size880

Quest Bar Review-White Chocolate Raspberry

fr_941_size880

fr_944_size880

fr_947_size880

fr_951_size880

fr_952_size880

Hey all! So if you’ve seen my other flavour reviews, you probably already know that I am a huge fan of Quest and their products. They have the best nutrition profile of any bars and all of their products taste amazing and deliver quality protein and fibre. Their customer service is also amazing and overall they are just a great company. So I’ve tried pretty much every flavour of their protein bar line including the Quest Craving PB Cups (which by the way are awesome!) but I had yet to try their new flavour White Chocolate Raspberry. While at my local nutrition store yesterday I noticed they just got them in and excitedly I bought 3 bars to try( I was sure I would like them!) And man was I right!! This bar is so delicious! I felt like I was eating dessert for breakfast. I love the new soft texture to all their bars. The white chocolate chunks and raspberry were throughout the entire bar. No fake raspberry taste here! It tasted almost like raspberry cheesecake or a raspberry muffin when heated up. I love how the sweetness from the white chocolate compliments the tanginess from the berries. When I finished the bar I had to restrain myself from eating another one! They are that good! & It’s hard to believe but this flavour almost tops my past favourite, Chocolate Chip Cookie Dough or at least ties. Seriously if I could I would go buy a full box of just this flavour alone. I highly recommend you try it out and heat it up for about 15 sec. in the microwave for best results! That way all the white chocolate melts and makes it even more amazing :).

Rating: 10/10  Nice work Quest! Can’t wait to see what you come up with next!

To purchase: White Chocolate Raspberry Quest Bars