Pumpkin Cheesecake Shake

 

fr_4169_size880-1 fr_4170_size880-1

All the things you love about pumpkin pie and cheesecake combined into a healthy, delicious & filling protein packed shake.

Serves 2 or 1 large serving

Ingredients:

-10 mini ice cubes (about 90-100g)

-113g frozen pumpkin (1/2 cup) (freeze in an ice cube tray and use as needed!)

-3/4 cup unsweetened vanilla almond milk

-1/2 cup(125g) 2% or fat-free cottage cheese

-3 tbsp 95% fat-free  cool whip (14g)

-1/2 tbsp light or fat-free cream cheese

-1/4 tsp vanilla extract

-3/4 scoop (26g) Cellucor COR-Fetti Cake Batter Whey (could sub vanilla but it won’t have quite the same flavour!)

-1 tbsp flax seed (10g) (optional–>included in nutrition info)

-1/8 tsp cinnamon or more to taste

-1/4 tsp sweetener or more to taste (I used truvia)

-1/4 tsp xanthan gum (or more to desired texture, optional but recommended to help smooth and thicken your shake!)

Directions: Place all ingredients in a high powered blender, blend until smooth and creamy.

Nutrition Facts Per Serving (1/2 the recipe or 1 glass): 3.7g fat(2g fat if using fat-free dairy)/13g carbs/18g protein

Micronutrients & Fibre(1/2 the recipe or 1 glass): 2g fibre & 50% Vitamin A 

fr_4171_size880-1

Advertisements

Strawberry Shortcake Milkshake

image-111

photo 2-7GOOOOOOD MORNING!! Are you a volume eater?  Do you like strawberries? Do you like cake? Well then, your in the right place. If not then..well, goodbye. Haha, no but really you should all try this shake especially if you are low on calories and in need of something to really fill you up while meeting your protein needs for the day minus a ton of fat. This shake turned out hugeeeee! It filled 2 of my huge tall glasses, I literally am so full as I write this.

But not only that, this shake tastes AMAZING. Just like shortcake in a cup. It’s very light and fluffy but not watered down or too thin (I hate shakes that have no flavour!). It’s just the perfect amount of sweetness without being overly sweet and all you want to do is keep eating more of it…which isn’t a problem since there is SO MUCH. You can drink it through thick straw or use a spoon, your choice!

Serves 1-2

Ingredients:

-10 mini ice cubes (or 92g)

-3/4 scoop(26g) cellucor Cor-fetti Cake Batter Whey(Could replace vanilla but this flavour is best!, this is what gives it part of the creamy cake-like taste!)

-112g frozen strawberries(around 3/4 cup)

-1 cup(240g) unsweetened vanilla almond milk

-1/2 cup 2% cottage cheese(TRUST ME, even if you hate it, you won’t even know it’s there and it’s part of the secret behind the creaminess of the shake)

-3 tbsp fat-free cool whip(14g)

-1/8 tsp vanilla extract

-1 tsp sweetener of choice (I used truvia, closest thing to sugar in my opinion!)

-1/2 tsp xanthan gum (maybe just under, I usually just measure with my hand and go by the texture but this is what creates volume and makes the shake smooth rather than icey!)

Directions: Combine all ingredients using a good blender and serve! This could easily make 2 servings.

Nutrition for entire recipe: 25g carbs/35g protein/6g fat & 4g fibre

 

photo 1-5

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

 

 

 

Creamy Red Velvet Avocado Pudding

fr_3823_size880

Um, okay let me just say, don’t knock it until you try it. The richness of this dessert ahem, breakfast was outstanding. It’s better than regular chocolate pudding plus it’s much more filling, low-carb and packed with fibre and protein. Can it get any better?

Who says you can’t have chocolate for breakfast?

Serves 1-2

Ingredients:

  • 1/2 scoop Cellucor Red Velvet Cake Batter Whey (My new favourite protein! you can purchase it here: http://www.bodybuilding.com/store/cellucor/cor-performance-whey.html?&_requestid=1278536 )
  • 75g very ripe Avocado
  • 2 tbsp almond milk (or a little more depending on the consistency you prefer)
  • 1 tbsp natural Almond Butter
  • 1 tbsp cocoa powder
  • 1/4 cup egg whites (2 large egg whites)
  • 2 tbsp 2% cottage cheese
  • 2 tbsp 0% greek yogurt
  • 1/4 tsp vanilla extract
  • dash of salt
  • 1/8 tsp xanthan gum (for texture purposes, it makes it less icey. If you don’t have this, it will just come out little less smooth but will taste the same!)
  • 15 small ice cubes (More for a more ice-cream-like consistency)
  • Optional: Truvia or another sweetener to taste (Personally I found it sweet enough and didn’t add any but it’s up to you!)

Directions:

Place the ice in the blender along with the egg whites and all other ingredients (I find it blends better with the dry ingredients placed on top). Blend until smooth and add additional ice or almond milk if necessary to reach desired texture.  Now place in a bowl and devour! Or feel free to go crazy with some toppings..like coconut, chocolate chips, fruit etc!

Nutrition Facts(serves 1 but could easily make 2 smaller servings): 391 calories, 24g fat, 11g carbs, 33g protein, 11g fibre

 

 

What I ate Today!

Hey guys, sorry I have been gone for a while but again it’s summer and it’s hard to keep up the blog when I’m on vacation! If you didn’t already see, I have posted multiple pictures of the delicious ice cream and other desserts I ate while at my cottage. They were all amazing and it was fine to eat them in moderation since I was getting more exercise at the cottage then I do normally at home. I kept up my workouts as well as biked & went for long walk/runs on the beach almost everyday. I love it there but now that I’m home I’ve bumped up the intensity of my workouts as well as the amount of food I am consuming. I’m ready to go all in again! Care to join me?

Some random eats from today…

fr_884_size880
My current favourite breakfast..egg white oats(recipe in index) with warm blueberries, almond butter, crushed almonds, flax, cinnamon, vanilla, salt & a dash of almond milk.
fr_886_size880

fr_890_size880

fr_872_size880
A snack of Chocolate Chai Tea, red pepper, carrots, 2 kinds of spicy hummus along with additional chili pepper flakes(can never have too much spice!) & scrambled egg whites with dill & other spices. I ended up only eating half of the hummus!
fr_893_size880

Lunch was a banana with 3oz. of lemon dijon chicken. This is actually one of my favourite lunches though I typically eat an apple instead of a banana but my Dad stole the last one this morning…

fr_876_size880
I also tried this new s’mores Luna bar. I also just tried the chocolate nut brownie one as well but I definitely prefer this one! Reminds me a lot of a typical granola bar but much healthier and with 9g of protein, it keeps you feeling fuller longer!
fr_877_size880
For dinner I had this amazing lasagna my Mom makes on occasion, it’s made with cottage cheese(don’t be turned off by this..it’s what makes it awesome), low-fat mozzarella, parmesan & extra-lean ground beef. It’s honestly the best lasagna you will ever taste, haha not being biased or anything. I also ate these perfect cucumber slices as a side with my dinner. They were straight from my garden and tasted amazing! (I didn’t take a picture but I also had a cucumber with my Luna bar as well)
I also had dessert today! I had a little bowl of fresh blueberries and strawberries topped with light cool whip…one of my favourite desserts!..the other? Pudding with cool whip!
fr_895_size880

fr_897_size880
I got my workout in today, it only took me 30 minutes to complete. I worked back & abs, here is just an updated picture of my arm muscles. I plan on working on them more but they are okay for now!
fr_899_size880

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!

fr_300_size880 fr_301_size880 fr_302_size880

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)
fr_303_size880

Clean Eating, Meals for today…

Dinner Burrito Avocado
dinner burrito 2

Another late night! Lots of homework today 😦 but I still wanted to get a post in. Today my breakfast, lunch and afternoon snack were similar to yesterday’s so I didn’t get any photos but I did take a picture of my amazing dinner..One of my favourite meals! Burritos! I used a super yummy elzekiel wrap with extra lean ground beef(with taco seasoning), avocado, tomatoes, romaine lettuce, 0% plain greek yogurt and lime juice, green onion, cayenne pepper and red pepper flakes for topping! (I like things spicy!). It was so, so good!

pre-workout fruit and almonds

For a pre-workout snack I had another fruit bowl with almonds.

Post Workout Bed time snack

And..for my post-workout snack…the usual cottage cheese and natural peanut butter on the side haha. I always talk about this but I never post a picture so I figured why not. It’s not exciting but as you can tell I eat quite a bit after my workout!

A Day Of Clean Eating-Food Journal

Hey guys! I thought I would share with you a full day of what I eat just to give you an example of my healthy “diet”. I don’t follow any plan specifically, some days I am more paleo then others though and I don’t eat a lot of grains but I am trying to incorporate them into my daily eating in small amounts during times when my body needs them like breakfast and after a hard workout for dinner. I don’t believe in eating super small quantities of things when you are very active. I eat A LOT but I need a lot to support my body since my metabolism is so high these days, putting on muscle weight is difficult. Soo anyway, let me know if you have questions about my exercise routines/eating or recipes! Talk to you soon :).

Oats For Breaky Cookies:Cream Whey

Breakfast 7:00am Oatmeal with fresh mixed berries, 1/2 a smashed banana, cinnamon, stevia, vanilla extract, peanut butter & sprinkled pecans and cashews

+ 1/2 Scoop Cookies and Cream protein powder in water.

 

11:00am Lunch: No picture! But it is very similar to all my typical salads with goat cheese, tuna, ham, 1/4 of an avocado and a sprinkle of pecans over assorted veggies and romaine lettuce. This salad is huge and very filling!

Pre-workout snack ham

Pre-Workout Snack:

3:0opm A few carrots/snap peas and 1oz black forest ham with spicy hummus.

4:00pm -Workout (was only about 35ish min, I did biceps/triceps/shoulders today)

Post-Workout Fruit Cottage Cheese

5:00pm Post-Workout Snack: around 1/2 cup cottage cheese with some assorted fruit and 1/2 scoop of the same protein powder with water. (Loving my messy placemat and winnie the pooh spoon haha)

Dijon Chicken Beans Rice Dijon Chicken Rice

8:00pm Dinner(a little late I know, I usually eat earlier!): Chicken, serving of mushroom fried rice made with egg, olive oil/mushrooms, green beans with a dash of butter, salt/pepper and vinegar.

Chocolate Covered P. Seeds

8:30pm Mini Dessert! These dark chocolate covered pomegranate seeds were a Christmas present and I kept meaning to try them! I finally had a small handful today and they were absolutely delicious! They will probably become my new special treat :).

PB Protein Bars

10:30? Bedtime Snack -Will eat when hungry but I am most likely going to have 2 squares of my awesome homemade peanut butter protein bars with 1/2 tbsp almond butter on top! Soo good, this is a great treat.

 

So that’s my daily eating habits in a nutshell. This isn’t exactly a typical day because usually I would eat some sort of variation of eggs with more veggies for breakfast and cottage cheese with a tbsp of peanut butter or nuts for my late night snack but I am trying to mix things up a bit! Let me know what you think. 🙂