Thursday, March 30, 2017

Peanut Butter Protein Muffins

There's nothing like a yummy muffin-I mean, they are basically an excuse to eat cake in the morning with a cup of coffee. And generally speaking, that's exactly what they are: cake.  Most muffins out there have tons more sugar and calories than a donut...what?! But, don't despair, this muffin* is fantastic. It's fluffy, cake like, super easy AND low carb, higher protein and gluten free-and you can't tell. Hooray! I've been using these for snacks and meals when I'm on the go. 

What you need:
(makes 15 muffins)

  • 1 cup rolled or quick oats
  • 3/4 cup unsweetened almond milk
  • 2 eggs
  • 1/2 cup unsweetened apple sauce (or you could use pumpkin)
  • 1/2 cup natural peanut butter (just salt and nuts)
  • 1/2 cup unflavored protein powder (I used the vegan Arbonne protein boost...could could totally use other powders, but if they are sweetened, cut down the sweetener you add to the recipe)
  • 1-1/2 tsp liquid stevia (or if you want to use another sweetener like honey, use 1/2 will have more carbs and calories)
  • 1 txp baking soda
  • 1 txp baking powder
  • 1 tsp vanilla
  • 1/2 tsp salt
What you do:
  1. Pre-heat the oven to 350 degress
  2. Put everything in a blender and blend-did I just blow your mind? SO EASY!
  3. Pour about 1/4 cup batter into a regular size muffin tin (greased or lined with parchment paper muffin liners-makes it soooo easy and not messy)
  4. Bake for 12-14 minutes or until the tops start to brown a bit like in the picture
  5. EAT!
My kids love these muffins...especially with a swipe of peanut butter or jelly or both.

Each muffin contains 100 calories, 5 grams of fat, 6 carbs (only 1 sugar), 2 grams fiber and 6 grams protein. 


* original recipe which I adapted (and I think made a bit tastier) for my own nutrition needs

Thursday, March 23, 2017

Tuna on Cucumber "Toast"

I eat enough grilled chicken and eggs to sustain an entire chicken farm (or so it feels like it) and sometimes I get a bit bored. So this is my new favorite 250 calorie easy and filling snack (or meal). With lots of protein AND a fiber boost from a bunch of celery and cucumbers, it's pretty much perfect. 

What you need: 
  • 1 can (drained) of solid white albacore tuna (or whatever kind you like)
  • 1 tbsp mayo or avocado or olive oil
  • 1/2 cup (about two stalks) celery diced
  • dash of salt and pepper
  • 1/2 cucumber sliced

What you do:
  1. Mix all ingredients together (except the cucumbers)
  2. Top cucumbers with tuna mix
  3. Eat!

Friday, March 10, 2017

Clean eating on the go...

More often than I would like, I have to eat a meal or two in the car on my way to personal training clients, classes or kid activities. Sometimes I have to rely on convenience foods like protein bars/shakes or jerky but I try my hardest to bake or grill some extra protein that I can put on ice in a lunch bag and take with me. This is my lunch today. Sure, it's a bit strange to see someone eating a piece of grilled chicken with her hands at a stoplight, BUT I think it's worth it...and totally easy!

The perfect way to do asparagus for breakfast (or lunch...or dinner)

I love asparagus but for some reason, I only really make it if we are having steak or if it would go well with whatever meat we are grilling. BUT recently, I've been alternating one low carb day with a higher carb day and needed to expand my veggies...I was getting soooooo bored with zucchini and spinach and broccoli and everything else I was eating. Enter asparagus for breakfast. Now it's my fav! PLUS, it's loaded with nutrients like fiber, vitamins A, C, E, K and folate. AND ti's a natural diuretic. So my new low carb day meal is 2 eggs and 2 egg whites, 1/4 avocado and 1-2 cups asparagus...make like this:

What you need:
  • Asparagus (I like the kind that is at least as thick as my ring finger)
  • Favorite seasoning (this is mine)
  • Water
What you do:
  1. Bring a small pan of water to a boil
  2. Wash and break off the reedy ends of the asparagus (they will break off at a natural place)
  3. Cut them into 2 inch pieces
  4. Toss them in the boiling water to blanch for about 1-2 minutes.
  5. Pour a couple table spoons of the water into a heated pan on the stove
  6. Drain the asparagus and pop into the pan to sautee for about 2-3 minutes 
  7. Add seasoning
  8. Eat!

Tuesday, March 7, 2017

Three Days - One Rotisserie Chicken

I like to grill a bunch of chicken at the beginning of the week for meals throughout, however, sometimes it just doesn't happen. Enter the rotisserie chicken. In a pinch, it's just so easy to grab one, take the skin off and cut it up to throw on salads, into soups or, my favorite, eat it as my main protein with a side of veggies and single ingredient carbs (fruit or potatoes). These are the meals I made out of a single rotisserie chicken this week. I basically just take the white meat while my husband eats the dark right off the bone...esh. Anyway, I am totally obsessed with my "taco Tuesday salad." It's simply riced cauliflower (find it in the freezer section or sometimes with the fresh veggies), cabbage/greens mix, avocado, chicken and's so filling and clean and delicious!

So don't despair if your meal prep didn't quick work out....just grab a pre-made chicken and stay on track!

Thursday, March 2, 2017

Easiest way to make spaghetti squash...ever.

I love love love my crockpot. And now, I love it even more because it is hands down the easiest way to make spaghetti squash. It comes out perfection every single time and there is no flipping or really any clean up! For those low-carbers, gluten-free-ers, want to get more vegetables-ers, Spaghetti squash is a fantastic pasta substitute or a super yummy side dish! It's only 31 calories per cup and provides lots of vitamins and minerals including vitamin A and C plus calcium and potassium and a good amount of fiber. 

What you need:
  • A crock pot
  • A spaghetti Squash

What you do: 
  1. Wash the squash
  2. Stab the squash with a fork or knife all over about 12 times
  3. Put the squash in crock pot with 1-2 cups of water
  4. Cook on low for 4 hours
  5. Let it cool for a few minutes before cutting it in half and scooping out the seeds
  6. Shred the "Meat" with a fork and scoop out the "noodles" OR save a dish and eat it out the skin

You can top this any way you like. I love it as a side with just a bit of garlic, salt and pepper. Yummyyyyyy!