Friday, February 6, 2015

Healthy Protein "Frappuccino"

Protein Frappuccino

Starbucks is delicious, but we all know that those coffee drinks are full of sugars and calories. Here is a healthier, high protein version of a frappuccino with only about 200 calories! 

Protein "Frappuccino":

1 cup unsweetened almond milk (I used vanilla)
1-2 tsp instant coffee granules
1 scoop whey protein powder (plain or vanilla works fine)
1 tbsp unsweetened cocoa powder
1/8 tsp stevia
4 ice cubes
Blend and enjoy. (Blend long enough to make it frothy!)

Loaded Oatmeal

Loaded Oatmeal

Loaded Oatmeal:

1/4 cup 100% whole grain oats (quick oats are fine!)
1/4 cup blueberries
1/2 banana, sliced
1 tbsp natural peanut butter (I use Smuckers - only 1 ingredient, peanuts!)
1 tbsp walnuts

Boil 1/2 cup water. Add oats and cook for 2 minutes. Top with bananas, blueberries, walnuts and peanut butter. (I melt my peanut butter before adding it because I like to drizzle it over the top. It only takes about 15 seconds in the microwave!) Enjoy! 

About 300 calories. 

Thursday, February 5, 2015

Cauliflower Pizza Crust

I have been meaning to make this for a long time now, and I am so very glad that I did! This stuff is amazing. It doesn't taste like cauliflower, it just tastes like regular pizza crust. So good! 

Cauliflower Pizza Crust:

1 cup riced cauliflower
1 egg
1/2 cup parmesan cheese
italian seasoning
garlic powder
sea salt

Preheat oven to 450. 
Rice your cauliflower. (To rice your cauliflower, add it to a food processor until grated into rice-like pieces. Then add to a microwave safe bowl and microwave for about 5 minutes. Add cauliflower to a fine strainer and drain out any excess water. Then use paper towels to remove any water left. (You will be surprised at how much water there is!) 1 head of cauliflower will make about 3 cups of riced cauliflower. The rest will keep in the fridge for a few days. 

Riced Cauliflower in the Food Processor

In a small bowl, mix the riced cauliflower, parmesan cheese, egg, and seasonings. Spray a cookie sheet with nonstick cooking spray. Flatten the cauliflower mixture onto the baking sheet. (Makes a medium pizza, about 9 inches.) Try not to flatten too thin to avoid any holes in the crust. Bake for 15 minutes. 

Cauliflower Pizza Crust

Add sauce, cheese and veggies to your pizza and broil on high just until cheese is melted. Enjoy! 

Cauliflower Crust Pizza

Open Faced Egg Sandwich with Strawberries

Open Faced Egg Sandwich with Strawberries

Simple, healthy, and yummy breakfast over here! 

Open Faced Egg Sandwich with Strawberries:

Toast 1 slice of whole grain or whole wheat bread. Top with 1 egg, scrambled, 1 slice of cooked turkey bacon, and a few slices of tomato. Serve with 1 cup of strawberries (or whatever berries you like!). Enjoy.

Delicious and packed with protein! 

Wednesday, February 4, 2015

My collection of fitness accessories...

Today I was running around organizing things. (With the baby coming soon, I'll assume it's nesting.) I realized that I have not organized any of my fitness equipment/accessories for a while, and it was a mess. 
Then, I realized just how much of this stuff I have! Plenty of room for more I say! 

Tuesday, February 3, 2015

Lemon Asparagus Steak Stir Fry

Lemon Asparagus Steak Stir Fry
Lemon Asparagus Steak Stir Fry:

1 bunch asparagus, trimmed and cut into pieces
1 tsp sesame oil
1 clove garlic
1 tsp sesame oil
6-8 ounces top sirloin steak, sliced
1/2 cup low sodium chicken broth
2 tbsp low sodium soy sauce
1/2 cup water
2 tsp cornstarch
Juice of 1/2 of a Lemon
Cracked Black Pepper

Heat wok or skillet over medium heat. Add sesame oil and asparagus. Stir fry for 4 or 5 minutes or until tender. Add garlic and ginger and cook another 2 minutes. 
Increase heat to high. Add another 1 tsp sesame oil and steak. Stir fry until steak is cooked through. 
Mix together broth and soy sauce in a small bowl. In another small bowl, whisk together water and cornstarch. 
Add chicken broth and soy sauce mixture. Bring to a boil and cook for a few minutes. Add cornstarch mixture, lemon juice, and pepper. Reduce heat to simmer and stir until thickened. 
Serve with brown rice, quinoa, or asian noodles. 

Chocolate Strawberry Oatmeal Smoothie

Chocolate Strawberry Oatmeal Smoothie

Chocolate Strawberry Oatmeal Smoothie:

1 cup Silk Dark Chocolate Almond Milk
1/4 cup 100% Whole Grain Quick Oats
1/2 Frozen Banana (about 2 ounces)
1/2 cup Frozen Strawberries (about 2.5 ounces)

Blend until smooth. Enjoy! 

(250 calories)

Monday, February 2, 2015

Fajitas with Guacamole

Beef Fajitas
Beef Fajitas:

6 ounces flank steak, sliced
1/4 yellow onion, sliced
1/2 red bell pepper
1/2 yellow or green bell pepper
1/2 tbsp olive oil
1 tbsp low sodium soy sauce
2 tbsp lime juice
1 clove garlic
Cracked black pepper
4 corn tortillas, warmed
1/2 tomato, chopped
1 tbsp chopped cilantro



1/2 ripe avocado, smashed
Lime juice
Sea salt

Heat skillet over medium high heat. Add olive oil, soy sauce, garlic and lime juice. Add steak, onion, and peppers. Season with black pepper and cumin. Stir fry until beef is cooked through. 
Add greens to corn tortillas.  Add beef/peppers mixture. Top with cilantro, tomatoes, and guacamole. 

(Serves 2) 

From MyFitnessPal

Mint Chocolate Chip Smoothie

Mint Chocolate Chip Smoothie
Mint Chocolate Chip Smoothie:

1 cup unsweetened almond milk (or skim milk or coconut milk or whatever you like!)
1-2 tbsp dark chocolate chips
1 frozen banana
1/4 cup frozen spinach
1/8 tsp pure peppermint extract (do NOT overdo it. taste it first before you add more!)

Blend until smooth and enjoy! 

From MyFitnessPal

Sunday, February 1, 2015

Banana Pancakes

Banana Pancakes
This recipe is quick, easy, and healthy, with only 3 ingredients!!

Banana Pancakes:

2 large eggs, whisked
1 1/2 ripe bananas, smashed
1/4 tsp baking powder

Combine ingredients. Heat skillet to medium. Spray with cooking spray. Pour batter into skillet (try to keep them small so they stick together better and can be flipped easily). Flip when bubbly. 
Makes about 8-10 mini pancakes. 

I top mine with 1 tsp of butter, blueberries and raw honey! My son had to have butter and maple syrup. So yummy! They taste like banana bread.