GIANT Blueberry COR-Fetti Muffin

I’ve always been a muffin person, I used to love waking up to my Mom’s freshly made blueberry muffins each morning, not having to think twice about it. But now that I know those probably weren’t the best choice for breakfast…I no longer get the same satisfaction as I eat my bowls of oatmeal &  drink protein shakes(don’t get me wrong those can be amazing too!) but I still missed my muffins..that is, until now. This muffin is everything a muffin should be. Moist, fluffy, a little crispy on top, lightly sweet with the tang of some plump, ripe blueberries scattered throughout..am I making you hungry yet? Not to mention the fact that with the Cor-fetti Whey they have an amazing cake-like flavour and pack an awesome protein punch along with enough fibre to keep you full until your next meal.  Trust me, you won’t go back to your old boring breakfast ever again…

Makes 1 GIANT Muffin

• 1/2 scoop cellucor Cor-fetti Whey (find it here: http://www.bodybuilding.com/store/cellucor/cor-performance-whey.html)
• 2 tbsp almond flour
• 1 tbsp coconut flour
• 1/8 tsp salt
• 1/2 tsp baking powder
• 1/4 of a beaten egg (about 15g)
• 2 tbsp unsweetened apple sauce
• 2 tsp melted coconut oil
• 2 tbsp +1 tsp unsweetened vanilla almond milk
• 1/8 tsp vanilla
• 1/2 tbsp truvia sweetener (or more to taste)
• 1/4 cup frozen or raw blueberries (35g)

Directions: Preheat your oven to 375* spray a muffin tin with pam. Combine all of your dry ingredients except the sweetener, in a medium bowl and then mix all of your wet ingredients in another small bowl. (*Note, it will be easier if all your wet ingredients are at room temperature so the coconut oil stays melted). Pour the wet into the dry and stir to combine. Now add your sweetener to taste(use slightly more than you think because the sweetness tends to decrease while baking) Fold in your blueberries and save a few to place on top of the muffin just before baking. Place in the oven and bake for 15-20min or until a toothpick comes out clean. Enjoy warm with whatever toppings you like!

Nutrition: 14F/20C/18P & 7g fibre   *GRAIN-Free, Paleo, Low-carb*

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

Creamy Red Velvet Avocado Pudding

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

 

 

*White Chocolate Peanut Butter Amazingness*

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

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.

 

 

 

Even my cat loves pumpkin…

Spicy Sauteed Cabbage & Red Onion “Noodles”

Hey all! This is a super simple recipe…it makes a great side dish to any dinner. Cabbage has always been one of my fav green veggies to cook and this dish also makes a great meal if you throw in some chopped spicy turkey sausage! The cabbage act as noodles so all you low-carber’s(yes I just made that word up..) out there, this one’s for you!

Serves 1

Ingredients:

-1 cup thinly sliced cabbage(like noodles)

-1/3 cup chopped red onion

-1/2 tbsp olive oil

-1/4 tsp garlic powder

-1/2 tsp paprika(or less to taste)

-1/4 tsp chili powder(again more or less to taste)

-1/8 tsp cayenne pepper

-1/8 tsp cinnamon

-Salt/Pepper to taste

 

Directions: In a small frying pan, heat olive oil over medium-low heat. Once hot, add the onions/cabbage. Add your spices and cook, stirring often for 7-8 minutes or until the cabbage has started to become soft. Serve! Simple as that.

Nutrition Facts: 103 calories, 7g fat, 10g carbs, 1g protein, 3g fibre

60% of daily Vitamin C requirements.

 

 

 

 

Simple Lemon Garlic Tilapia

 

This recipe is easy to prepare, high in protein and very low in fat. It’s perfect with a side of your favourite vegetable and rice. I really enjoyed this as a quick lunch and I will definitely be making it on multiple occasions!

Serves  1:

Ingredients:

• 1 tilapia filet
• 1 tsp olive oil
• 1-2 tsp fresh lemon juice (or as much as you’d like)
• 1 small clove of garlic crushed
• salt/pepper
• Fresh Parsley(could sub dried if you don’t have any but fresh makes it taste amazing!)

Directions:
Preheat your oven to 375*. Grab a small baking tray(optional) and a piece of tinfoil. Place your filet on the tinfoil and using a brush or your fingers, spread olive oil over both sides of the filet. Next, squeeze your lemon juice over the filet and season both sides with salt & pepper. Lastly sprinkle fresh parsley over top and wrap up the filet in the tinfoil. Place in the oven for 12-15min. (Until the fish is white and flaky). Serve!

Nutrition Facts per filet: 140 calories, 0g carbs, 5g fat, 20g protein

 

 

Paleo Sunny Avocado-Egg Lettuce Wraps

Brighten up any cloudy morning with a beautiful breakfast of sunny-side up eggs over fresh avocado lettuce wraps. These little wraps will keep you full for hours with a large serving of healthy fats, fibre and protein. This recipe is also paleo and vegetarian friendly! This perfect breakfast can’t get any better…

Serves 1:

Ingredients:
-2 large romaine leaves
-2 thick slices of a large tomato chopped (1/2 a small tomato)
-1/2 a large avocado sliced thinly
-1-2 tbsp finely chopped red onion
-1 whole chopped green onion
-1 pinch of garlic powder/onion powder
-1 pinch of chili pepper flakes(optional for added spice)
-salt/pepper to taste
-2 large eggs + extra salt/pepper to taste

Directions: Place the 2 romaine leaves on a large plate and sprinkle tomato, avocado, red onion, green onion, garlic/onion powder and red chili pepper flakes on top. Meanwhile, preheat a frying pan over low-medium heat sprayed with a little olive oil cooking spray. Cook 2 eggs until just set(middle still runny) by cooking gently on each side for about 1-2minutes. (while cooking sprinkle well with salt and pepper).
Take off the hot eggs and top each romaine leaf with one each. Grab a fork and knife & break the yolks of each egg letting the beautiful yolk spill over your lettuce wraps! Enjoy!

I’ve always loved the fact that egg yolks create their own delicious sauce!

Nutrition Facts: 290 calories, 20.5g fat, 8g carbs, 16g protein, 5g fibre

Favourite Healthy Food Blogs

Hey guys! If you are anything like me then you know you get super excited every time you find an awesome new recipe website! Though it’s hard to find the REALLY good ones. So to help you out a bit I decided to compile a list of all my favourite food blogs! There are probably way more but these are just some that I had written down!

***If you have your own healthy food blog you are trying to get noticed please leave a comment below and I will be sure to include your link in my next post to give you a little boost!***

Blogilates 

Foodie Fiasco

101 Cookbooks

Skinny Taste

The Kitchn

Dashing Dish

Chocolate Covered Katie

Chocolate Chili Mango

Amazing Paleo

Seriously Soupy

Kath Eats Real Food

The Picky Eater

Cheap, Healthy, Good

Your Lighter Side

Meals and Moves

Cookie + Kate

Eating Bird Food

The Vegan Project

Sir Chef

Skinny Ms.

Top With Cinnamon

The Gracious Pantry

Shikska in the kitchen

The Oatmeal Artist

Healthy Food For Living

Two Peas and Their Pod

Low-Fat Lifestyle

SarahFit

Skinny Weighs

Sprint to the Table

Undressed Skeleton

Ingredients of a Fit Chick

Edible Perspective

Pimp My Protein Shake

Nutritionist In The Kitch

The SuperSisters

Two of My Favourite WordPress Blogs(I have many..so I will just start with two 🙂 ):

Leah Peter’s Fitness

Healthy Foody

Do you have any to add to my list?? Please let me know in the comments! I will love you forever if you can give me another awesome one that I may have missed!

~Sam~

Raspberry Lemonade Protein Muffin w/ Frosting!

 

  So this morning I decided I was going to be adventurous and create the best protein waffles ever! I made the batter and everything looked/tasted awesome. Now you know when you get those moments of pure genius? Well this morning was sadly not one of those moments…I acidentally poured wayyy too much batter onto my waffle maker which resulted in some sort of volcanic eruption on my kitchen counter. It literally spilled out for a good 30 seconds before slowing down. This was just a great joy to clean up. Anyways after that disaster I still wanted to use up the awesome raspberries and cream cheese icing I had made in advance. So instead of waffles, todays recipe is an experimental raspberry lemonade protein muffin! When I later calculated the macros I could not believe how much protein this little thing had! It also tastes pretty great too! P.S ignore my second mistake of forgetting to spray the ramekin with oil ahead of time..woops. I was so hungry I lost track of what I was doing! Yours should not come out with the brown ring around the sides :). Without further ado, here is my breakfast recipe!

Raspberry Lemonade Protein Muffin with Lemon Frosting and Raspberries

1 tbsp coconut flour

1 tbsp vanilla protein powder (I used french vanilla designer whey!)

1/4 tsp baking powder

2 tbsp egg whites(or 1 large egg white)

2 tbsp plain 0% greek yogurt

2 tbsp banana

1 tbsp almond milk (or another low-fat milk)

1-2 tbsp thawed raspberries

1/2 tsp vanilla

1/2 tsp baking powder

1/8 tsp lemon zest

1/4 tsp lemon juice

Frosting:

1 tbsp low-fat cream cheese 1g

2 tbsp 0% plain greek yogurt 3g

2 drops stevia(or another sweetener)

1/8 tsp lemon zest

1/4 tsp-1/2 tsp lemon juice (depending on how much lemon you like)

(Combine all ingredients in a small bowl and refrigerate until ready to use.)

Optional additional topping: Thawed raspberries with a little sweetener and lemon juice!

Directions: Preheat oven to 350* or alternatively you could try this in the microwave(I have yet to try this method), SPRAY A RAMEKIN or large muffin cup with oil. Combine wet/dry ingredients together and add lemon juice/zest to taste. Lastly stir in raspberries. Pop in the oven for about 28-30min and serve with lemon frosting and raspberries. Enjoy!

*Note* You could probably increase the oven temp. slightly and bake for a little less time. This was my first time making this so I can’t personally vouch for the results.

Calories: 153, 14g protein 

or

with frosting and additional raspberries: 211 calories, 17.6g protein

Enjoy!