Monday, June 24, 2013

Peanut Butter Banana Muffins

There are many things that just go good together- some more odd sounding than others. Peanut butter is hands down one of those things that goes with just about everything. Ever try a Peanut Butter Burger? I tried at a fancy restaurant once- mindblown. I can put this creamy love on anything...well except tilapia. I had a friend do that once- I wasn't brave enough to try.
28 years and my favourite ever is still peanut butter + banana = match made in heaven!

These muffins have the perfect balance of sweet bananas and nutty peanuts- all while lower in fat, higher in protein and satisfying for a snack or around your workouts!

Banana Peanut Butter Muffins
  • 4 scoops vanilla or banana protein powder (I suggest a blend not isolate- I used Gaspari Myofusion)
  • 2 cups oatmeal (blended into flour)
  • 1/2 cup peanut flour (eg: pb2)
  • 1/4-1/2 cup stevia for baking 
  • 1/2 tsp sea salt
  • 1 tsp baking powder
  • 2 medium bananas- the riper the better (you want spots)
  • 2 1/2 tbsp natural peanut butter
  • 1 tsp vanilla extract

Turn the oven to 375F.  Spray 6 cup muffin tin with non stick cooking spray. 

Mash the bananas until smooth. Stir in the peanut butter and vanilla. 

Sift dry ingredients and mix into banana mixture, mixing ONLY until combined. Do not over mix or the muffins will be like hockey pucks. 

Bake for 15 minutes, the centre will feel slightly soft. Remove from oven and cool in pan 5 minutes, they will set. This prevents over drying. 

Makes 6 large muffins

Friday, November 16, 2012

Anytime Lean Vanilla Pancakes

I love breakfast food. I'd eat such foods at every meal if I could, if you're eating 6 times a day like other fit ladies then that's a lot of goodies! I don't know many who don't like pancakes. It's not enough that most pancakes are fluffy white flour and sugar then topped with what- butter and syrup. Calories, sugar, fats, insulin... don't expect to feel so fabulous after such consumption.

I have a few really good pancake recipes that are fit for any bikini driven lady. Some with healthy whole grain carbohydrates like oatmeal, and other like the following recipe that's low in carbohydrates so if you are feeling extra bold and want breakfast food later in the day, these are for you. Still light, fluffy and loaded with vanilla goodness! Fine eaten plain, topped with warmed berries or even a spread of nut butter.

Lean Vanilla Pancakes
  • 1/4 cup nonfat cottage cheese
  • 1 whole omega-3 egg
  • 1 scoop vanilla protein powder
  • 1 TBS unsweetened vanilla almond milk
  • 1 tsp baking powder
  • 1 pack of stevia or 2 drops liquid
  • 1/2 tsp vanilla extract

Place all ingredients in a food processor and blend until smooth.

Let sit for 5 minutes (the baking powder will "fluff" up the batter).

Heat a skillet to medium. Spray with non-stick cooking spray.

Cook and eat without guilt!

Makes about 2-3 pancakes. Serves ONE! 

Per Serving: 
250 calories
6g fat
7g carbohydrates
42g protein

Monday, July 2, 2012

Chocolate Mousse Fit For A Queen

.......a bikini queen that is!

Ask any woman the one thing she craves the most and I guarantee the majority of the time it's chocolate. I swear it's built in our DNA. It just makes ladies happy. Pure unsweetened cocoa in it's natural form is actually good for you! Full of minerals and one of the highest amounts of anti-oxidants than any other food....even higher than those gorgeous blueberries. Some call it the 'bliss food' because it increases happy hormones. More the reason to give in. Life's not about deprivation and if you haven't already can eat well and still look fit & fabulous!

If there's one thing I can't get enough of it's this chocolate mousse. It's incredibly rich tasting (but oh-so-healthy) and full of healthy fats thanks to the miraculous, creamy avocado. This is great as an afternoon snack to curb hunger or evening treat to give in to that chocolate temptation.

Chocolate Mousse
  • 2 oz ripe avocado
  • 1 - 1 1/2 tbsp quality cocoa powder (darker the better)
  • 2 tbsp nonfat plain greek yogurt
  • splash unsweetened almond milk
  • 1-2 packs stevia
  • 1/2 scoop chocolate whey protein (optional)
  • pinch of sea salt (brings out the chocolate intensity) 
  • 1/8 tsp vanilla powder or 1/2 tsp vanilla extract

Place all of the ingredients in blender and mix on high speed for a minute or so. The longer, the more mousse texture it becomes.

Eat right away or place in air tight container. Will keep in fridge for a couple of days.

* I love having this with raspberries or sliced strawberries.

Serves 1

Nutritional Info:
198 calories
10g fat (healthy)
10.5g carbs
6g fiber!!
21g protein

Sunday, November 13, 2011

Spice It Up!

Yesterday I spent all day backstage coaching for bikini at our local competition. While there is a lot of exciting up time there is also the same in down time waiting....and listening to other athletes discussing their dieting methods- or I should say madness. Countless remarks were made about how bland and plain their food had to be. I truly felt sorry for them. Sure food is fuel, but it is also pleasure! I and my athletes have proven over and over that you can eat good, satisfying food and still be in tip top shape!

This spice mix will change your life- and many meals to come. So versatile to garnish or add to any dish. I love it on everything from eggs, meats, potatoes, grain dishes, veggies and mixed in thick greek yogurt as a dip. Your options are endless and food flavourFULL!

  • 3 tbsp ground cinnamon
  • 3 tbsp ancho chilli powder
  • 3 tbsp sweet paprika
  • 3 tbsp ground cumin
  • 3 tbsp ground coriander
  • 3 tbsp ginger
  • 3 packs stevia
  • 2 tbsp garlic powder
  • 2 tbsp onion powder
  • 2 tbsp fine himalyan sea salt
  • 2 tbsp black pepper
  • 1 tbsp ground cloves
  • 1 tbsp ground fennel 
  • 1 tbsp allspice
  • 1 tsp cayenne pepper

Mix all of the ingredients together well. Store in an air tight jar and use as desired.

Saturday, October 15, 2011

Joy-licious Crispy Balls

It amazes me how many new and "improved" kinds of candy bars there on the market these days. And honestly I can't help but laugh at some of the new claims such as 'full of antioxidants' '100 calorie' (ahem...glorified junk), low fat, low sugar, added fiber, dark chocolate, natural, etc etc. Ummmm...REALLY?! Is that what is has come down to? Shame.... junk is junk no matter how much you play it up as healthier.

Don't take me the wrong way, you know I love to whip up a dreamland of treats. But there is a big difference in those snazzy packaged goodies at the check-out line vs. something you put a little love into from your own kitchen. If you like Almond Joy candy bars, well girlfriend go ahead and jump for joy over these crispy little treats!

Almond Joy Crispy Balls

  • 4 cups crispy brown rice cereal
  • 1/2 cup unsweetened flaked coconut
  • 1/4 cup pure cocoa powder
  • 4 packs stevia
  • 1 tbsp vanilla extract
  • 1/2 cup roasted almond butter
  • 1/3 cup pure maple syrup or local honey
  • 2 tbsp light coconut milk

In a large sauce pan over medium heat 'melt' the maple syrup and almond butter, stirring constantly so it doesn't burn. You do NOT want to cook this....

Add in the cocoa, coconut milk and stevia, mixing until smooth.

Remove from heat and stir in the crispy cereal and coconut to evenly coat.

Scoop by tbsp and roll into evenly shaped and portioned balls. If you find your hands a bit sticky I lightly grease mine.

Let chill in fridge before serving.

Makes 16 balls
Per serving: 85 calories, 3.5g fat, 13g carbs, 1g fiber, 2g protein

Monday, October 10, 2011

Be Thankful This Holiday You Can Eat Donuts

If there is one thing I am so thankful for this Thanksgiving, it is without a doubt always the chance to cook for other people. The simple moment of of yummy bliss that crosses their faces at the first taste of good food brings me so much happiness! I'm grateful I can share good eats, and of course healthy recipes. Traditionally holiday treats aren't so figure friendly. Next week I guarantee the gym will be polluted with people with post-Thanksgiving over-indulgence guilt. Don't let that be you darlin'!! (but please don't give up your workouts...)

If you don't have a donut baking pan, get one! It will change you life- I'm not kidding. Baked donuts are much more cake like and if you bake them right (follow directions) then I promise they will melt in your mouth. Forget greasy, queasy'fying deep fried balls of dough. These apple spice donuts are great to take with you to a family gathering as dessert or brunch. Either way, you might want to make a double batch because they won't last long!

Baked Apple Spice Donuts
  • 1 1/4 cup whole wheat pastry flour
  • 1/2 cup oat flour
  • 2 tsp baking powder
  • 1/2 tsp fine sea salt
  • 1/2 tsp each cinnamon, nutmeg & allspice
  • 1/8 tsp ground cloves
  • 1/2 cup stevia in the raw or 8 packs stevia
  • 1 tsp quality vanilla extract
  • 3 tbsp light extra virgin olive oil or coconut oil
  • 1 cup unsweetened applesauce or homemade apple butter (recipe coming soon!)
  • 1 large egg
  • 1/2 cup milk of choice

Preheat oven to 350 degrees F. Spray a 6 cup donut tin and a 12 cup mini muffin pan with non-stick cooking spray.

In a large bowl sift together all of the dry ingredients.

In a seperate bowl beat together the liquid ingredients until smooth. Gently fold into the dry mixture, mixing only until incorporated. *Do NOT overmix!!!!*

Evenly divide the dough in the prepared pans- you will get 6 round donuts and 12 donut holes.

Bake for 10 to 12 minutes until lightly golden and a toothpick inserted in the center comes out clean. Remove from oven and let rest in pan a few minutes before transfering to a wire rack to cool.

Optional spiced coating to roll in while hot:  1 tbsp cinnamon + 1/3 cup stevia in the raw

Serves 12
(1 large donut or 2 donut holes)
Per Serving: 105 calories, 4.5g fat, 15g carbs, 2.5g fiber, 2g protein

Tuesday, October 4, 2011

A Broccoli Salad To Be Thankful For....

It's Thanksgiving week here in Canada. I am gearing up for a week of menu planning, recipe sharing and preparations to prepare a feast you can leave the dinner table thankful you won'y have to worry about your skinny jeans fitting the next day. Even the worst recipes can be saved....just don't tell your grandmother!

Every year no matter who I am celebrating the holiday with, there are always more side dishes than  a single plate can handle. Don't feel quilty about going back for seconds with my harvest broccoli salad. Traditional broccoli salad we've had at Thanksgiving is laden with mayo, sugar, hefty doses of cheese and bacon. Although my recipe is lightened up so it doesn't weigh you down, I personally feel it is heavier in taste and satisfaction!

  • 2 cups fresh broccoli flowerts
  • 1 local, fresh apple, diced
  • 1/3 cup dried cranberries or raisins
  • 1/3 cup roughly chopped walnuts or pecans
  • 3 slices cooked crispy turkey bacon, chopped (optional)
  • 1/2 cup 2% Greek yogurt (such as Chobani or Fage)
  • 2 tsp pure maple syrup
  • 2 tbsp apple cider vinegar
  • sea salt and pepper to taste

In a large bowl toss together the broccoli, apple, cranberries, walnuts and bacon.

In a seperate bowl mix together the yogurt, maple syrup, vinegar and salt and pepper until smooth.

Even toss the dressing into the broccoli mixture to coat. Serve right away or cover and store in the fridge.
*This can be made the day ahead!

Serves 8 (1/2 cup each)
Per Serving: 85 calories, 4g fat, 10g carbs, 2g fiber, 3.5g protein

Friday, September 23, 2011

'Fall' In Love With Pumpkin Pie Granola

Ahhh tis' the season of comfort food upon us. Cooler days and chilly, darker nights somehow make us fill our brim with food that makes you feel all cozy and warm inside. I adore this time of year for so many reasons, but one is without a doubt all about the food. Sweet spice inspirations and autumn produce- I wait all year for it. Comfort food gets a bad rep as being on the not so figure friendly side. Who said it had to be that way though.....I disagree. Hold onto those appetites, I have a whirlwind of blissful fall comfort food coming up!

Pumpkin- hands down one of my favorite foods. And can I just tell you how incredibly good for you it is? Low calorie, full of fiber, healthy carbs, beta-carotene, anti-oxidants and did I mention just how super filling it can be!

One of my friends was crying about missing granola earlier this week. Sure thing, store-bought varieties are full of sugar and excess not-so-healthy fats. But it can be good for you!!!! Make it at home, lighten it up and lay on the sweet spices in a hefty way that will have you falling back in love with FALL PUMPKIN GRANOLA. oh yes!

  • 2 cups old fashioned rolled oats
  • 1/2 cup chopped walnuts
  • 1/4 cup golden flaxseeds
  • 1 to 2 tsp pumpkin pie spice (I like lots, but use less if you want)
  • 4 packs stevia
  • 2 tbsp pure maple syrup (grade b ideally)
  • 1 egg white
  • 1/2 cup pumpkin puree

Preheat over to 275 degrees F. Spray a non-stick baking sheet with cooking spray.
Mix the pumpkin, maple syrup and egg white together. Toss together the dry ingredients and add to the pumpkin mixture, tossing until evenly coated.

Bake for 1 hour, stirring every 20 minutes.

Remove from oven and let cool on wire rack until totally cooled. Store in an air tight container.

This is so yummy sprinkled on thick greek yogurt with roasted apples or sliced figs.

Makes 8 servings (approx. 1/3 cup)
Per Serving: 135 calories, 5g fat, 20g carbs, 4g fiber, 5g protein

Sunday, September 18, 2011

Rockin' Ricotta Raspberry Pancakes

It's offically time to say au revoir to summer here. Fall is making it's way in casually as the weather changes. Fresh local berries are coming to a sweet end and I'm stocking up on as many as I can. Don't let the seasons control how much slenderizing, nourishing produce get in your diet. Freeze them, in ample amounts while the going is still great! Berries freeze so well and keep all winter provided you seal them tight. Throw them in smoothies, or my favorite tradition........weekend pancakes.

These weekend worthy, lean but feels naughty pancakes are great year round but if you have a chance right now to make with fresh berries, please do so. The raspberries almost melt into a fluffy cloud of a pancake......and don't fear the ricotta ladies! Please, no subbing cottage cheese or yogurt in this recipe. Just trust me, the ricotta is so worth it.....

  • 1/2 cup oat flour
  • 1 tsp baking powder
  • pinch of fine sea salt
  • 1 large happy organic egg
  • 2 egg whites
  • 1 tsp quality vanilla extract
  • 1/2 cup part-skim ricotta cheese
  • 1/3-1/2 cup milk of choice (unsweet almond, cows, etc)
  • 2 packs stevia or 4 drops liquid stevia
  • 1 cup raspberries, fresh or frozen

In a bowl sift together the flour, baking powder and salt.

In a large clean bowl beat the egg whites on high until soft peaks form.

Mix together the whole egg, ricotta, milk, stevia and vanilla. Add the floru mixture just until moistened.

Fold the egg whites gently into the ricotta mixture. Do NOT overmix.

Heat griddle or skillet to medium-high, spray with non-stick cooking oil. Drop by 1/4 cup measures, cooking each side until golden, about 2 minutes per side.

Serves 2 (about 3 pancakes each)
Per Serving: 255 calories, 9g fat, 25g carbs, 6.5g fiber, 17.5g protein

Wednesday, September 14, 2011

Peanut Butter Pizza....Why Not?!

I can honestly say I don't know anyone who doesn't like pizza in some form. I consider myself a pizza snob- I hate fast food chain restaurant style pizza like Pizza Hut, Greco, Papa Johns, etc etc. I can totally do without any day! But if it's gourmet style pizza's, the old fashioned brick oven kind with toppings like pesto, chicken, artisinal cheeses, and any unique combination of veggies and other sauces then bring it on. And it doesn't have to be a rare occasion treat if you make it right at home.

Two of my loves- peanut butter and gourmet pizza. Combining the two might sound a little crazy to you (I won't deny that it does.....) but trust me on this one....any girl I know will love this. As for the fellas, maybe not but the best part is that a single serve-fit-gal-pizza isn't for sharing. You can devour the entire thing and feel good about it! Super fast, super yummy, super fit....bring on the skinny girl pizza!

  • 1 large whole grain tortilla (or use gluten free)
  • 2 tsp natural creamy peanut butter
  • 2 tbsp light BBQ sauce
  • 2 oz cooked chicken breast, chopped
  • 1 cup veggies of choice eg: shredded carrots, mushrooms, peppers, onion, etc
  • 1 oz (1/4 cup) 2% shredded pizza blend cheese
  • 1 tbsp chopped fresh parsley
  • sea salt and pepper to taste

Preheat oven to 400 degrees F. Spray a baking sheet with non-stick cooking spray.

Place the tortilla on the baking sheet. Mix the peanut butter and BBQ sauce until smooth. Spread over the tortilla.

Top with veggies, chicken and then the cheese. Garnish with parsley and spices.

Bake for 10 to 12 minutes until the tortilla is crispy golden and the cheese is melted.

Remove from oven. Cut and eat (permission to eat the entire pizza).

Serves 1
Per Serving: 375 calories, 16g fat (healthy fats!!!), 32g carbs, 5g fiber, 27g protein

Friday, September 9, 2011

Not So "Chunky" Monkey Ice Cream

Certain people are just meant for one another- like some couples and best friends. You know, that 'click' sort of feeling. I feel the same way about food. While I have some pretty wild food combo creations (I think everyone does, some are just closet creators...) there are oldie nibbles I grew up eating that I will take to my grave. Peanut butter and banana- match in heaven! Add chocolate and it's a killer of a trio.

I'm not sure where chunky monkey term came from (banana + peanut butter + chocolate combo). I suppose I could google it. Go ahead if you're interested. All that concerns me is how blissful this treat is! I suppose if you eat too much, then you most likely are destined for chunkyness......especially in icecream form. Well I don't monkey around. A recipe redux was a must! My version serves one fit n fabulous monkey!

Chocolate Peanut Butter Banana Frozen Yogurt
  • 3/4 c. (175g) plain greek yogurt
  • 1 tbsp natural peanut butter
  • 1 tbsp special dark cocoa powder (eg:Hersheys)
  • 2 packs stevia
  • 1/2 medium ripe banana

Throw all of the ingredients in the blender, mixing until smooth.

Pour into a metal bowl and freeze until solid, about 2 to 3 hours depending if you prefer 'soft serve' or old fashioned style ice cream.

Serve with more sliced banana if you wish.
Serves 1. No sharing required. :)

Per Serving: 240 calories, 9g fat, 26g carbs, 4g fiber, 20g protein

Saturday, September 3, 2011

Pump It Up Pumpkin Cake

I think it's fair to say it's rather stereotypical to assume that lean, tight bikini gals don't work out hard. If I had dollar for the number of times people told me that a girl shouldn't lift weights I'd be rich! No joke. It's a sad, uneducated assumption. Sure a girl can be exercise and just dieting will indeed work....if your goal is to be skinny fat. You know what I mean- those gals that look great in clothes and then when you see them poolside or on the beach it's another story.......... Ladies, hear me out. If you want a lean, tight, toned body (yes, still skinny but without all the jiggle) then you've got to WORK it out!

Cardio and weights. Hear me? Yes, and weights! You will not get huge bulky muscles that will make your guy friends want to have arm wrestles with you. You also have to EAT! The right kinds of healthy food to fuel that beautiful body and the right amounts. The best way to get the most from your workout is to actually chow down beforehand! Waiting hours upon hours isn't going to give you enough energy to ROCK that workout, sweat it out and leave feeling like you actually put some effort into your sexy n fit body. One of my favorite snacks an hour or two before are these yummy pumpkin cake squares. Healthy carbs and a little dose of protein to sustain you. That's how you do it! (and eat....)

  • 2 whole eggs
  • 4 egg whites
  • 1 cup plain greek yogurt
  • 1 tbsp quality vanilla extract
  • 1- 15oz can pure pumpkin puree (2 cups)
  • 3/4 cup stevia in the raw
  • 1 1/2 cups oat flour (ground oats)
  • 1/4 cup coconut flour
  • 1/4 cup ground flaxseed
  • 2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp sea salt
  • 1 tsp baking powder
  • 1/2 tsp baking soda

Preheat oven to 350 degrees F. Spray a 9X9 inch baking pan with non-stick cooking oil.

Using electric beaters, beat the eggs until fluffy. Add the pumpkin, yogurt and vanilla. Continue to beat until smooth.

Sift together the dry ingredients. Add the pumpkin mixture. Do not overmix!

Pour the batter into prepared pan. Bake for 25 to 30 minutes or until spring to touch and toothpick inserted in center comes out clean.

Remove from oven and let cool on wire rack fully before cutting.

Makes 9 squares

Per square: 117 calories, 3g fat, 15.5g carbs, 4.5g fiber, 8g protein

Tuesday, August 30, 2011

Hot Summer Night = Daiquiri + Cake

This cake was totally random this weekend. A hot summer night with a few friends and they want girly drinks and snacky foods....... that combo is just not so "hot" ladies. Mixed drinks are loaded with sugar and excess calories that adds up super fast, because those drinks go down so super easy. And let's face it, most gals don't stuff their pretty faces with bikini friendly grub on those nights.

Why not combine the two and have the best of both worlds. The combination was winning, and this cake is so moist and fluffy! It will chill your craving friends down and leave everyone feeling "hot" the next day :)

Lime Coconut Berry Daiquri Cake
  • 4 whole omega-3 eggs
  • 4 egg whites
  • 1 1/2 cups unsweetened vanilla almond milk
  • 1/4 cup coconut flour
  • 3/4 cup oat flour (ground oats)
  • 1/2 tsp fine sea salt
  • 1 tsp baking powder
  • 1/2 cup Stevia in the raw (or 10 drops liquid)
  • 1 tsp lime zest
  • 1 tsp each coconut & rum extract
  • 1 cup sliced strawberries + 1 cup blackberries (or raspberries)

Preheat oven to 400 degrees F. Spray an 8" cake pan with non-stick cooking oil.

In a large bowl beat the eggs and egg whites until fluffy. Add the milk, lime zest and extract.

Sift together the flours, baking powder, salt and stevia.

Gently mix together the wet and dry ingredients just until moistened. Do not overmix!! Fold 3/4 of the berries into batter.

Pour batter into prepared pan. Sprinkle with remaining berries.

Bake for 25 to 30 minutes until lightly golden and set in middle (test using a toothpick inserted in centre, it should come out clean). Remove from oven and let cool before slicing.

***This is really yummy served with some sweetened greek yogurt to add a little protein and calcium punch- perfect to round out a fit n fab snack!***

Serves 8

Per Serving: 110 calories, 4g fat, 12g carbs, 4g fiber, 7g protein

Friday, August 26, 2011

Girl 'Taq' Skinny Taquitos

Life can get pretty wild & crazy at times...I prefer to be busy though vs. bored. The best way to balance it out is some time with my girl friends! No one can pick you up, break up the crazies and make you laugh like a silly hyenia as much as a great group of gals. Earlier this summer one of my best girls and I shared these fabulous healthy taquitos that left us talking about them weeks later. They were just that darn good!

If you are looking for an appetitizer style, share-able, yummylicious and skinny'ish recipe to dine with your friends over long gossipy girl talk, then these taquitos are something to talk about! Baked not fried, whole wheat and leaned-up but equally as good as it's dirty counterpart.

  • 16 small corn tortillas
  • 1 tsp extra virgin olive oil
  • 1 lb extra lean ground chicken or chicken breast, chopped
  • 1 small red onion
  • 2 cloves garlic
  • 1 tbsp chilli powder
  • 1 tsp smoked paprika
  • 1/2 tsp cumin
  • 1/2 tsp fine sea salt
  • juice of 1 lime
  • 1 cup salsa (heat of your choice)
  • 8 oz fat free cream cheese

In a large skillet, heat the oil over medium temperature. Add the onion and garlic, cooking until just tender about 4 to 5 minutes. Add the chicken and cook through.

Sprinkle the chilli powder, paprika, cumin and salt in, mixing well. Add the salsa and lime juice, cooking until reduced and thickened, about 5 to 7 minutes. Set aside.

Preheat oven to 400 degrees F. Spray a large baking sheet with non-stick cooking spray.

Warm the tortillas in the microwave for 30 seconds to soften so they are easy to roll.

Spread 1 tbsp of cream cheese on each tortilla. Evenly spread the chicken mixture in the center of each, then roll tight.

Place the tortillas seam side down on the baking sheet. Bake for 10 to 15 minutes until golden and crispy.

These are fabulous served with plain greek yogurt (instead of fatty sour cream), salsa or homemade guacamole (healthy fats!!!)

Serves 8 (2 taquitos to talk about each)

Per Serving:  220 calories, 3g fat, 28g carbs, 4.5g fiber, 20g protein

Monday, August 22, 2011

Cowgirl Cookies For A Texas Sized Broken Heart

Two great things come from Texas- my sister, and cookies.

When I am stressed, sad, happy, inspired, tired, energetic, etc etc I bake. Yesterday was one of those days where getting in the kitchen to let your mind chill out and your kitcken heat up with YUM was called for. My sweet Texan sister flew back home after a short but bittersweet visit with me.

Supped' up Texas sized cookies can do wonders for a saddened girls heart..... chewy, hearty and chock full of goodies. We're all human and to say that a fit girl never delights in the occasional treat is downright silly, or insane. Portion control no matter how healthy something may be is key. This goes for these big hearty cookies with dark chocolate and southern pecans. <- neither bad for your in moderation!

In honour of my cowgirl..... cookies :)

  • 1 cup oat flour (ground oats)
  • 2 teaspoons baking powder
  • 2 teaspoons baking soda
  • 2 teaspoons cinnamon
  • 1/2 teaspoon salt
  • 1/4 cup expeller pressed coconut oil
  • 3/4 cup unsweetened applesauce
  • 1 cup Stevia In The Raw
  • 1 large egg + 2 whites
  • 2 tsp quality vanilla extract
  • 1 cup dark chocolate chips
  • 2 cups old fashioned rolled oats
  • 1 cup chopped pecans

Preheat oven to 350 degrees F. Line cookie sheets with parchament paper (first choice) or spray with non-stick cooking oil.

In a large bowl mix the flour, baking powder, soda, cinnamon and salt. Set aside.

In a clean bowl beat the eggs, oil, stevia and applesauce until smooth. Stir in the vanilla.

Add the oats, chocolate and pecans mixing until incorporated.

Drop by tablespoon full onto prepared sheet. Do not flatten.

Bake for 10 to 12 minutes until lightly golden. Remove from oven and let sit on pan for a few minutes to set, then transfer to wire rack to full cool.

Makes 2 dozen Texas sized cookies

Per Cookie: 147 calories, 10g fat, 14.5g carbs, 2g protein


Friday, August 12, 2011

Fuggettabout The Fat Flan

I always say you can bake your cake and have it long as it's done right. Same goes for other over the top naughty desserts that are typically laden with thigh plumping fat and sugars. Let's face it, it might taste fabulous in the brief moments you devour it but the after effects- not so fabulous darlin!

Go ahead and give your taste buds (and fit booty) something to dance about. This flan is somewhat of a hybrid of a cheesecake and custard. Although slightly different, just as much satisfying. Being unique is where it's at anyways! The flan is very versatile as well for flavor add in options- swap the vanilla for another extract and the strawberries for another sassy fruit.

Strawberry Vanilla Flan
  • 8 oz ff cream cheese
  • 1 cup greek yogurt
  • 2 whole eggs
  • 2 egg yolk
  • 4 tbsp stevia in the raw
  • 2 tsp pure vanilla extract
  • 1 cup halved strawberries
Preheat oven to 350 degrees F. Spray  4 small ramekin dishes with non-stick cooking oil. Place in the bottom of an oven proof baking dish. Add enough boiling hot water to cover about an inch of the bottom of the pan.

Combine all of the ingredients except the strawberries, mixing with electric beaters until smooth. Evenly distribute into prepared ramekins. Nestle the berries into the batter of each.

Bake for 25 to 30 minutes until set. Remove from oven and let sit for 10 to 15 minutes before transferring to wire rack to cool. Keep chilled in fridge.

Serves 4

Per flan: 164 calories, 5g fat, 9g carbs, 18g protein

Saturday, August 6, 2011

Good Morning Glorious Gal Muffins

Rise and SHINE...that's my motto. Every single day we can start over no matter how crazy the prior day was. Let's face it, life's not perfect and it thank goodness it's not. The pursuit of perfection- silly and outrageous. The pursuit of perfect effort on the other hand- that's the root of success! The same goes for diet. Start your day off right and odds are the rest of your eats will follow similar suit.

Have you seen the size of those bakery muffins? The tops are as big as my head. Most are beaming with more sugar and fat than a candy bar. Dear gorgeous reader........those are not the way to start your day rocking and rolling. You will crash and burn. And let's face it- not so bikini friendly. I love a good homemade muffin, and you can too. This is my version of a morning glory muffin that will leave you feeling and looking glorious!

Chock full of nutrient rich goodies- that's how you start the day glowing with energy and go-get-em attitude!

  • 1 1/4 cup oat flour (ground oats)
  • 3/4 cup (60g) oatbran
  • 1/4 cup ground flaxseed
  • 2 scoops vanilla protein powder (not an isolate- this will make them dry)
  • 3/4 cup Stevia In the Raw
  • 3 tsp baking powder
  • 1/4 tsp sea salt
  • 1/4 tsp bakingsoda
  • 2 tsp ground cinnamon
  • pinch of nutmeg
  • 4 egg whites
  • 1 whole egg
  • 2 tsp vanilla extract
  • 1/2 cup pumpkin puree or unsweetened applesauce
  • 2/3 cup milk (I use unsweetened vanilla almond milk)
  • 1 cup (200g) grated carrots
  • 1 cup grated zucchini
  • 1 apple, peeled and grated
  • 1/4 cup unsweetened flaked coconut
  • 1/4 cup rolled oats (toasted in a pan gives a nice nutty flavour)
Preheat oven to 350 degrees F. Spray a 12 cup muffin tin with non-stick cooking oil.

In a large bowl beat the eggs whites and egg until fluffy. Add the pumpkin, milk and vanilla.

In a separate bowl sift together the dry ingredients. Stir into wet mixture but do not overmix. <---flat heavy muffins. Fold in the carrot, zucchini, apple and coconut.

Evenly distribute batter into prepared muffin cups. Sprinkle with toasted oats.

Bake for 22 to 25 minutes until spring to touch and lightly golden. Remove from oven, let cool in pan about 5 minutes before transferring to a wire rack to cool.

Serves 12 glorious people

Per Serving: 130 calories, 4g fat, 15g carbs, 4g fiber, 9g protein

Wednesday, August 3, 2011

Satay-fying Skinny Shrimp Slaw

My girl friends and I laugh at each other a lot over our huge appetites. That's what happens when you WORK-it-out! When it comes to veggies and salads, this is no exception. We can throw back more veggies than some eat in an entire week in one meal. I don't know how many times I've gone to a restaurant, ordered a salad and thought to myself  "I really should order another one" veggies?

When hunger strikes there is nothing more satisfying than a giant skinnylicious bowl of salad. This Thai inspired one you are going to love. Feel free to sub the shrimp with shredded chicken or turkey if you'd prefer as I do that a lot. Put death to dry, hunger inducing salads and make this!

  • 3 oz jumbo shrimp, cleaned & divined
  • 1/4 tsp each garlic powder, sea salt and black pepper
  • 2 cups broccoli slaw mix (chopped more or not....)
  • 1 tbsp fresh cilantro, chopped
  • 1 tbsp (15g) smooth natural peanut butter
  • 1 tsp coconut milk
  • 1/2 tsp lime juice
  • 1/4 cup plain greek yogurt
  • 1/4 tsp garlic powder
  • pinch of cumin (adds smokey flavor, omit if you want)
  • 1/4 tsp chilli powder
  • 1/2 tsp stevia in the raw 
 Preheat a non-stick pan over medium-high heat. Spray with non-stick cooking oil. Sprinkle the garlic powder, salt and pepper over the shrimp. Add to pan and cook 4 to 5 minutes until white/pink colour. Many people over cook shrimp, making it tough and chewy. Gross......

Combine all of the dressing ingredients, mixing until smooth.

Finely chop the shrimp. Add to the slaw mixture. Mix in the dressing.

This can be eaten right away but personally I find if it sits a few hours or overnight the flavours from the dressing really come out.

Serves 1 hungry gal

Per Serving: 235 calories, 11g fat, 6g carbs, 26g protein

    Sunday, July 31, 2011

    Chocolate- It's What's For Breakfast

    Do I have your attention now?!

    Believe it or not, chocolate is actually good for you. We have an antioxidant powerhouse in the house today! Now before you rush off to the store I want you to know I don't mean chocolate bars, artificially infused chocolate want-to-be flavoured junk, etc. I'm talking about robust, rich, dark cocoa.....the darker the better baby!

    So go ahead, give your fit and beautiful self permission to 'indulge' in the finer and tastier things in life- guilt free! Why not wake up to a breakfast that benefits your heart, diabetes risk, cholesterol, aging, PMS, and let's face it, a girl with chocolate is just happier! :)

    Skinny Chocolate Muffins

    • 1 (15oz) can black beans, drained and rinsed
    • 1/2 cup liquid egg whites (or 4 large)
    • 1/2 cup pure pumpkin puree or unsweetened applesauce
    • 2 tbsp milk (I used unsweetened chocolate almond milk)
    • 1 tsp vanilla extract
    • 1/2 cup cocoa powder (Hershey's Special Dark)
    • 2 scoops chocolate protein powder (a blend, not an isolate)
    • 1 tbsp instant coffee granules
    • 3/4 cup Stevia In The Raw
    • 1 tsp baking powder

    Preheat oven to 350 degrees F. Spray a 12 cup muffin tin with non-stick spray.

    Place the beans in a blender or food processor. Add the milk. Blend well until smooth.

    Add the remaining ingredients, continuing to blend until well mixed, smooth and glossy.

    Pour into prepared pan. Bake for about 22 minutes, checking at 20 minutes. Do not over bake or they will be dry!

    Remove from oven and let cool. Wrap tightly and store in fridge.

    *These are excellent with a smear of peanut butter over the top!

    Makes 12
    Per muffin: 60 calories, 1 g fat, 9g carbs, 3.3g fiber, 7.5g protein

    Saturday, July 23, 2011

    Won't Stick to Your Thighs Skinny Fries

    Who ever said you can't have your cake and eat it too clearly had no idea what they were talking about. Forbid a food from anyone and you know what happens?? The person starts to drive themselves crazy "craving" the food and obsessing over what they can't have. It's kind of true as they say- we want what we can't have. Certain foods get such a horrible rep because of the brutal unhealthy ways they are cooked these days. Fast food joints rank right up there. It's like making a supersized order of high blood pressure with a side of plumped thighs.

    Forgo the drive thru, crank up your oven and ladies get to chopping like your grannies did years ago. If you chop enough and with a little force you might even want to check off an arm workout from your to-do exercise for the day! Nothing beats homemade french fries. If you do it right, you can get the same crispy skinny tater in the oven as you would the deep frier.....but you'll be keeping the grease off your fingers and your skinny jeans will still show some love to your thighs.

    Skinny Baked Fries
    • 2 large russet potatoes, cut into fries shape (peeled or not)
    • 1 tbsp extra virgin olive oil 
    • 1 tsp garlic powder
    • 1 tsp onion powder
    • 1/4 tsp white pepper
    • 1/2 tsp smokey paprika (optional)
    • 1/2 tsp sea salt

    Preheat oven to 440 degrees F.

    Mix the olive oil and spices in a large bowl. Add the chopped potatoes and toss to coat well.

    Place on a large non-stick baking sheet.

    Bake for 40 to 45 minutes, flipping half way through.

    Serves 4 as a side.