How to make baked sweet potatoes in the microwave!
Made my own panko with Exekiel! :)
Becca’s Quick 550 cal Peanut Butter Oatmeal!
If you’re new the fitness world and/or my blog, you might be looking at this and thinking…um 550 calories? That’s way too much! I used to think the same way actually. I had this dumb mindset that anything over 400 calories for a meal was too much. Then I became passionate about gaining muscle and building a lean body. I quickly learned that if you’re going to lift weights, you have to lift heavy. And if you’re going to lift heavy, you gotta eat. A LOT. Like at least 2,000 calories a day if you want to gain a substantial amount of muscle (I’m bulking at the moment).
I know there are guys reading that 2,000 calorie proclamation and laughing. But for most girls, that is a lot more than they are used to. And you know what girls? IT’S GREAT. I get to eat tons of healthy, clean foods and not feel guilty because I know it’s fueling my body! It took me a little while to come to this mindset and I’m so happy I did. My body is so happy now that I’m exercising and eating enough to fuel that training.
Anyway, sorry for the ramble! I just wanted to share that with you guys :) Here’s the info you need to make this awesome meal:
- 1/2 cup old fashioned oats (or steel cut. Whatever your style is)
- 1/2 scoop vanilla whey protein powder
- 3/4 cup unsweetened almond milk
- 1/4 cup walnut topping
- 1 tbsp natural peanut butter
- OPTIONAL: sprinkle of brown sugar (this makes it the even 550 cals. Haha)
Ultimate Fudge Brownies
(Makes 8 vegan brownies)
- 1/4 cup unsweetened cocoa powder
- 1/2 cup ww pastry flour (or white, or you can try spelt or gluten-free)
- 1/4 tsp baking powder
- 1/4 tsp salt
- 1/2 cup sweetener (see link, below, for lower-sugar version)
- 1.5 oz soft tofu or mori-nu firm or lite firm (about 1/8 box)
- 1/3 cup applesauce (use only 1/4 cup if using 3T oil)
- 1 to 3 T oil (I use coconut oil. Canola is ok too.)
- 2 T non-dairy milk
- 1 tsp pure vanilla extract
- optional: you can throw in some chocolate chips
Calories: 100- Fat: 2g
- Protein: 1g
Sweetener notes:
- For a lower-sugar version, you can add 1 tsp Nunaturals stevia and then cut sweetener to 1/3 cup (or even to 1/4 cup, if you only want a subtly-sweet brownie) . Or you can experiment with a higher ratio of stevia-to-sugar if you like stevia-sweetened baked goods.
- If you wish to use liquid sweetener (such as agave or maple syrup), scale the applesauce back to 1/4 cup (and be aware that your brownies will be a little bit denser).
- Angry Munchkins: I like very dark, bitter chocolate. So when I make these for myself, I add only 3 T sugar and no stevia. My friends make fun of my version and say it tastes extremely dark and bitter… like the brownies are angry!
**Remember: these brownies will taste so much sweeter if you let them sit for at least an hour before trying them. I’m really not sure why this is the case!**
I think I got firm…I was thinking of using it make cheesecake, but I kind of want to use it to make a meal.
What do you guys suggest??
1. Black beans for flour
Substituting a can of back beans (drained and rinsed) for flour in brownies is a great way to cut gluten while getting in an extra dose of protein— and they taste great.
2. Whole wheat flour for white flour
In virtually any baked good, replacing white flour with whole wheat can add a whole new dimension of nutrients, flavor, and texture. Because whole wheat includes the outer shell of the grain, it provides an extra punch of fiber, which aids in digestion and can even lower the risk of diabetes and heart disease.
3. Unsweetenedapplesauce for sugar
Using applesauce in place of sugar can give the necessary sweetness without the extra calories and, well, sugar. While 1 cup of unsweetened applesauce contains only about 100 calories, a cup of sugar can pack more than 770. Perfect for oatmeal raisin cookies.
4. Unsweetened applesauce for oil or butter
Don’t knock this one till you’ve tried it. The applesauce gives the right consistency and a hint of sweetness without all the fat of oil or butter. This works well in any sweet bread, like banana or zucchini, or in muffins (like in these low-fat blueberry muffins), including pre-boxed mixes.
5. Almond flour for wheat flour
This gluten-free switch gives any baked good a dose of protein, omega-3s, and a delicious nutty flavor. Check out these classic butter cookies for a simple example.
6. Avocado puree for butter
They’re both fats (albeit very different fats) and have nearly the same consistency at room temperature. The creaminess and subtle flavor of the avocado lends itself well to the texture of fudge brownies and dark chocolate flavorings. Check out this recipe for an idea of the right proportions to use.
7. Brown rice cereal and flax meal for Rice Crispies
Brown puffed rice has the same texture as conventional white rice, but with half the calories. The flaxadds extra fiber, omega-3 fatty acids, and phytochemicals to the mix without changing the flavor.
8. Marshmallow Fluff for butter and sugar (in frosting)
Replacing the fat and sugar in frosting with marshmallow gets the desired consistency with fewer calories. While 2 tablespoons of Fluff has just 40 calories and 6 grams of sugar (and no fat!), the same amount of conventional frosting can pack up to 100 calories, 5 grams of fat, and 14 grams of sugar.
9. Natural peanut butter for reduced fat peanut butter
While it may appear better than traditional Skippy or Jiff, reduced fat peanut butter can actually have more sugar (and a doubly long list of artificial additives) than the original. Natural peanut butter (preferably unsalted) provides the same sweetness without chemical additives.
10. Vanilla for sugar
Cutting sugar in half and adding 1-2 teaspoons of vanilla as a replacement can give just as much flavor with significantly fewer calories. Assuming the recipe originally calls for 1 cup of sugar, that’s already almost 400 calories cut by leaving out ½ cup of sugar.
11. Mashed ripe bananas for fats
The creamy, thickening-power of mashed banana acts the same as avocado in terms of replacing fat in baking recipes. The consistency is ideal, and the bananas add nutrients like potassium, fiber, and vitamin B6.
12. Nut flours for flour
A word of caution: Nut flours don’t rise the same way as wheat flour so an additional rising agent might be needed when replacing more than ¼ cup of wheat. Many gluten-free blogs detail how to streamline nut-based baking. And while these flours are typically higher in calories and fat, they also have more fiber and protein.
13. Coconut flour for flour
High in fiber and low in carbohydrates, coconut flour is a great partial substitute for wheat flour in baking recipes. Be careful, though— more than 1/4-1/2 cup, and the flour’s bitterness can take over.
14. Meringue for frosting
Made from just egg whites and sugar, meringue can be a great fat-free substitution for traditional frosting. Feel like going a step further? Take a torch to it. Lightly charring the edges of the meringue can add a nice caramelized flavor.
15. Graham crackers for cookies (in pie crusts)
Who doesn’t love a fresh baked cookie-crust pie? But next time, refrain from the traditional sugar or Oreo cookie crust and grab the graham crackers. Reduced-fat graham cracker pack about half the calories of the more conventional options.
16. Evaporated skim milk for cream
It’s the same consistency with a fraction of the fat. Evaporated milk tends to have a bit more sugar (only about 2 grams), but the major drop in fat content is well worth the switch.
17. Stevia for sugar
Natural sweetener stevia is lower in calories and up to 300 times sweeter than sugar. But watch the grocery bill, as this fashionable sweetener can also cost up to 5 times as much as granulated sugar.
18. Baby prunes for butter
In brownies and other dark baked goods, minced baby prunes make for a perfect butter substitute while cutting more than half the calories and fat.
19. Cacao Nibs for chocolate chips
(Source: ihavefitwithinme)
I made my favorite pasta sauce tonight! Ground turkey, canned, crushed tomatoes (so I can control the sugar and salt), super greens, and italian seasoning :))
Tosca Reno’s Eat-Clean Diet Turkey Burgers
INGREDIENTS
- 1 cup high protein cereal flakes (try to get as unsweetened as possible!)
- 1/2 cup skim milk (I used unsweetened almond milk)
- 3 tsp instant low-sodium chicken bouillon
- 3 Tbsp minced onion
- 2 egg whites
- 1 lb lean ground turkey
DIRECTIONS
- Combine the first five ingredients and allow the cereal to soak for a good five minutes.
- Add in ground turkey and mix well with clean, bare hands.
- Shape into patties and grill.
- Once they are done (no longer pink in the middle), serve hot on a lightly toasted Ezekiel bun or whole grain bun. Avoid high-fat condiments like mayo. Instead add mustard, low sodium, low sugar ketchup, lettuce, and tomato!
NUTRITION FACTS per patty (makes 6-7 patties)
- 209 calories (51 from fat)
- 29g protein
- 9 carbs
- 1g fiber
- 1g sugar
- 5g fat
- 810mg sodium
After posting that recipe, I just couldn’t wait ;) haha I was short on PB so I had to make my own in the coffee grinder. Innovative!
They taste moist and peanut buttery with a hint of banana. Perfection.
Clean Eating’s Banana & Peanut Butter Flaxseed Cookies
INGREDIENTS:
- 2 cups whole-wheat pastry flour (I used 1 1/4 cup and added 1 scoop protein powder)
- 2 tbsp ground flaxseed
- 1 tsp baking soda
- 1/2 tsp sea salt
- 1 medium banana, mashed
- 3/4 cup pure maple syrup
- 1 cup unsalted natural peanut butter
- 2 tsp pure vanilla
- 1/4 cup mini dark chocolate chips, optional
INSTRUCTIONS:
- Preheat oven to 350°F. Line a large baking sheet with parchment paper.
- In a medium bowl, combine flour, flaxseed, baking soda and salt. Set aside.
- In a large bowl, mash banana with a fork. Stir in maple syrup, peanut butter and vanilla until well combined.
- Add flour mixture to banana mixture, stirring just to combine; do not over-mix. Fold in chocolate chips, if desired. Drop dough by rounded tablespoons onto baking sheet. Bake for 10 to 12 minutes, until lightly browned. Transfer sheet to a wire rack to cool slightly, about 2 minutes. Remove cookies from sheet and let cool directly on rack.
Banana Bread Protein Muffins! by Starsandsteel
They’re delicious.
Ingredients:
- 1 cup mashed banana
- 3/4 cup egg whites
- 6oz plain Greek yogurt
- 1/2 cup oat flour
- 1/2 cup chopped walnuts
- 3.5 scoops vanilla protein powder (MRM)
- 6 packets stevia
- 1 tsp baking soda
- 1 tsp baking powder
- 1/2 tsp cinnamon
Preheat oven to 350 degrees. Make sure to use a healthy dose of non-stick spray because these will stick. Mix all ingredients in a food processor. Pour mixture evenly into 12 muffin liners or tray. Bake 15-18 minutes. Enjoy!
Nutrition Facts:
112 calories, 9g carbs, and 10g protein per muffin.
CAN’T WAIT TO TRY THESE. I need to find out where I can buy carob chips, because I’ve been wanting to use them forever. Hm.
Easy Healthy Chocolate Chip Cookies by Lean Body Lifestyle
- 1 cup whole wheat pastry flour
- 1 pinch of salt & baking powder
- 2 tbsp. unsweetened apple sauce
- 1 egg white
- Vanilla extract
- 3/4 cup stevia
- 1/4 cup unsweetened carob chips
- Preheat oven to 350 degrees.
- Mix dry and wet ingredients in separate bowl (not including chips)
- Pour wet ingredients in with dry and mix. Use water to help if necessary.
- Mix in carob chips.
- Separate dough into about 9 cookies and place on a cookie sheet sprayed with non-stick spray or parchment paper.
- Bake for about 8 minutes.
Nutrition Facts per cookie:
68 calories
1g fat
2g protein
12g carbs
- 156 grams = 1 1/3 cups Oatmeal Flour (Take slow cooking oats dry, blend them up into a flour using the blender)
- 2 scoops of chocolate protein powder
- 1/4 tsp Sea Salt
- 1/2 tsp Baking Soda
In a separate bowl mix the following:
- 126 grams = 1/8 cup of Egg Whites
- 1/2 cup Water
- 1 Cup Blueberries (Blend them up in food processor)
- 1/2 Cup or (120 grams) Non Fat Greek Yogurt
- 1 TBSP Pure Vanilla
- 3 TBSP 100% Cocoa Powder (I’m going to use around 5-6 TBSP next time I make it. Wasn’t chocolate enough for me!)
- Preheat oven to 350 degrees.
- Once both bowls of ingredients are mixed well, take the wet ingredients and slowly mix them into the dry ingredients. Mix well.
- Spray with PAM 9 inch cake tin. Pour the ingredients into tin.
- Bake for 25-30 minutes. Let cool. Check with a fork to see when the batter is cooked. Be careful not to overcook your cake!
Nutrition Facts per slice:
Approx 135 calories & 20g of protein
Late night snack! The Fame’s chocolate protein cake with my own topping of a bit of chocolate protein shake (chocolate whey mixed with unsweetened almond milk) whisked with natural peanut butter. Just eyeball it, like usual ;)
My cake turned out a bit spongy, so this topping goes AMAZINGLY with it. It just soaks it up and mmm…so good!
