RECIPE – peach protein muffins

I know I said I had the recipe figured out, but I just can’t seem to stop messing with this recipe. I eat these every day, every week and never, ever get tired of them. They are my superfood for sure!

Peach Protein Muffins

1/2 cup oat flour     (you can find this at local grocer or grind your own from quick oats in a food processor)

1/2 cup what bran

1 tsp baking soda

1 tsp baking powder

1/2 cup egg whites

1/2 cup almond milk

1/4 cup greek yogurt     (be sure to check sugar on the label, some are loaded with it!)

4 scoops vanilla protein powder

2 – 3.5 oz containers peach baby food

1 spoonful sugar-free peach preserves

  • Preheat oven to 350
  • Combine all ingredients and whisk it!
  • Fill muffin tins 3/4 full and bake for 15 minutes or until tops are brown
  • MUST store in fridge or freezer because without preservatives, they go bad quickly

Nutrition per muffin:

97 calories; 2 grams fat; 7 grams carbs; 2 gram sugar; 12 grams protein

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RECIPE – carrot cake protein muffins

These were modified from Jamie Eason’s carrot cake protein bars. I tried something a little different this time by cutting the oat flour with wheat bran and they seemed to come out much softer! I LOVED these!

Carrot Cake Protein Muffins

1/2 cup oat flour

1/2 cup wheat bran

4 scoops vanilla whey protein powder

1 tsp baking powder

1 tsp baking soda

½ cup egg whites

½ cup low sugar greek yogurt

1 TBSP Xylitol

1 cup unsweetened almond milk

2 3.5 oz containers carrot baby food

1 1/2 tsp cinnamon

  • Preheat oven to 350
  • Mix all ingredients
  • Pour evenly into 12 muffin tins (might have a tad left over)
  • Bake 15 minutes or until toothpick comes out clean and tops are slightly brown
  • MUST freeze or store in refrigerator as these WILL go bad quickly without preservatives

Nutrition per muffin:

90 calories; 2 grams fat; 7 grams carbs; 2 gram sugar; 12 grams protein

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RECIPE – apple pie protein muffins

I really encourage everyone to spend some time in the spice aisle at your local grocery store. Extracts, spices, can make ALL the difference in things you cook without all the added calories. It’s safe to say I have a slight obsession with spices.

Apple Pie Protein Muffins

1 cup oat flour

4 scoops vanilla whey protein powder

1 tsp baking powder

1 tsp baking soda

½ cup egg whites

½ cup low sugar greek yogurt

1 TBSP Xylitol

1 cup unsweetened almond milk

2 TBSP low sugar apple butter jelly

1 1/2 tsp apple pie spice 

  • Preheat oven to 350
  • Mix all ingredients
  • Pour evenly into 12 muffin tins (might have a tad left over)
  • Bake 20-25 minutes or until toothpick comes out clean and tops are slightly brown
  • MUST freeze or store in refrigerator as these WILL go bad quickly without preservatives

Nutrition per muffin:

90 calories; 2 grams fat; 7 grams carbs; 2 gram sugar; 12 grams protein

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RECIPE – chocolate peanut butter protein muffins

I know it’s maddening that every muffin recipe I post differs slightly. I have always winged it once I try a recipe, so I’m making myself WRITE down measurements to pass along. I LOVED how soft and moist these muffins came out, so this will definitely be my basic recipe from now on.

Chocolate peanut butter protein muffins

1 cup oat flour

4 scoops chocolate peanut butter protein powder

1 tsp baking powder

1 tsp baking soda

½ cup egg whites

½ cup low sugar greek yogurt

1 tsp agave nectar (or your preferred sweetener)

1 cup unsweetened almond milk

2 tsp sugar free chocolate syrup

1 cup natural or low sugar peanut butter

  •  Preheat oven to 350
  • Mix all ingredients
  • Pour evenly into 12 muffin tins (might have a tad left over)
  • Bake 20-25 minutes or until toothpick comes out clean and tops are slightly brown
  • MUST freeze or store in refrigerator as these WILL go bad quickly

Nutrition:  (um, seriously, when you taste how good these are, you won’t believe these nutrition facts!)

130 calories; 5 grams fat; 15 carbs; 15 grams protein

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RECIPE – zucchini bake

These are my newest obsession, laughing cow cheese wedges. 35 calories per wedge and they really give things a great flavor!

 ZUCCHINI BAKE

 3 zucchinis, sliced and quartered

1 TBSP bell peppers

½ tsp garlic powder

1 TBSP dried chives

½ TBSP Mrs Dash extra spicy

¼ cup diced artichokes

1 wedge laughing cow swiss cheese

1 wedge laughing cow queso fresco

  •  Preheat oven to 375
  • Combine all ingredients in a mixing bowl and mix well
  • Pour into Pyrex dish
  • Bake 25 minutes covered, then broil 5 minutes to your brownness liking!

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RECIPE – healthy chicken parmesan

I love Italian men food. I love cooking it as much as I love eating it. A friend cooked chicken parmesan for me several months ago and I started thinking about why most dishes become a “cheat” meal when in reality, they could easily be modified to be relatively guiltless.

Here’s a few tips I’ve learned about Italian food.

You don’t need all the pasta. 1/2 cup is the portion size I stick with and you’d be surprised how much that actually is. Re-train your brain not to make the actual pasta the focus.

Coat the chicken in something calorie wise rather than eggs and white flour. (This is my preferred coating after comparing countless labels, it fits with my needs and goals and since I don’t use it often, it lasts forever!) 

Don’t overcoat the chicken. Just enough to give it some flavor and crisp, but make the chicken the meal, not the batter. Season it up and focus on the flavor.

Easy on the marinara sauce and choose wisely. Many sauces are loaded with sugar, so read labels carefully or make your own!

I LOVE cheese so I let myself have it on occasion and for me personally, the fat free approach doesn’t cut it. I’d rather use a small amount of 2% than chew through fat free.

HEALTHY CHICKEN PARMESAN

1 cup chicken coating (or whole wheat bread crumbs or Panko)

1 cup egg whites

2 cups low sugar marinara sauce

1 cup 2% mozzarella or Italian cheeses

Oregano, Italian Seasoning, Basil and Parsley to taste

1 lb chicken breast tenders

2 cups whole wheat thin spaghetti

  •  Preheat oven to 400
  • Pour egg whites in bowl, chicken coating in Ziploc baggie
  • Dredge chicken through egg whites, then shake in bag to lightly coat
  • Spread coated chicken on baking sheet, season to your liking, bake at 400 about 15 minutes or until they are crispy
  • Boil thin spaghetti until al dente
  • Remove from oven, pour marinara over each chicken piece, sprinkle cheese on top and broil or bake another 5 minutes
  • Put ½ cup pasta on a plate and lay tenders across the top!

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RECIPE – crockpot tomato chicken muffins

I modified this from Jamie Eason’s meatloaf muffins.

CROCKPOT TOMATO CHICKEN MUFFINS

1 lb ground chicken

1/2 can no salt added diced tomatos

1 tsp Mrs Dash garlic seasoning (or any seasoning you prefer)

1 pinch diced onions

1 pinch each of red, green, yellow bell peppers

1.  Mix all ingredients into the meat, making sure it is all mixed well

2.  Form into “muffins” (I weighed them on my food scale to make 3 oz muffins)

3.  Spray crockpot with no calorie olive oil cooking spray, lay them inside, turn on high for 4 hours

DONE! Delicious, simple, no fuss!

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RECIPE – bang bang shrimp

My good friend Amy Dobbs inspired this when she made it once and bragged about how delicious it was!

I found the original recipe at skinnytaste.com, which I LOVE!

http://www.skinnytaste.com/2011/05/bangin-good-shrimp.html

I decided to get creative and make some modifications and I have shown those with my beloved strikethrough effect 😉

This shrimp was DELICIOUS, but I am not much of a covered in sauce girl, so I think next time I will do half the amount of sauce and slightly drizzle because it has a very rich flavor.

BANG BANG SHRIMP

 5 tbsp light mayonnaise high protein, low sugar greek yogurt

3 tbsp Thai Sweet Chili Sauce

1 tsp Sriracha  (to taste)

Shrimp:

1 lb large shrimp, shelled and deveined (weight after peeled)

2 tsp cornstarch 4 tsp oat flour (swaps said to double for oat flour)

1 tsp canola oil olive oil

  • In a medium bowl, combine mayonnaise, Thai sweet chili sauce and Sriracha.Set aside
  • Coat shrimp with cornstarch, mixing well with your hands.
  • Heat a large skillet or wok on high heat, when hot add oil. When oil is hot add the shrimp to hot pan and cook tossing a few times until cooked through, about 3 minutes.
  • Remove from pan and combine with the sauce coating well.

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RECIPE – pumpkin protein muffins

This recipe was adapted from Jamie Eason’s pumpkin protein bars. I have made them exactly like recipe, but found that I like the muffin consistency better and it was easier for me to store. Here is her original recipe:

http://www.bodybuilding.com/fun/jamie-easons-livefit-recipes-pumpkin-protein-bars.html

And here is how I modified:

 

  • Preheat the oven to 350.
  • Spray a 9 X 13 Pyrex dish with non-stick spray.
  • Combine first 11 ingredients and mix well.
  • Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Pour into muffin tins
  • Makes 13 muffins

* 2 muffins is equal to one serving

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