Healthy Low Carb Chocolate Bites

Hey all! Everyone seems to request healthy dessert recipes around the holidays, so I figured I would keep it fairly basic with this chocolate recipe. One of my nutrition clients told me her “non-negotiable” food was chocolate…so this one is especially for her! If you have not already purchased mini silicone cups for healthy cooking/baking, you must order a pack immediately. These are so much fun to use, and the kiddos will love them as well! I played around with this recipe a few different times, and in the end, the fewer ingredients the better. I tried a recipe using cocao butter, but have yet to get the proportions right to post. I tried a recipe using half coconut oil and half earth balance butter, but had a weird aftertaste. Like I said before, the basic ingredients/recipe had the best results. Everyone these days seems to have coconut oil in their pantry, but few seem to have cocao butter. Coconut oil for the win!! Gather all ingredients, a small saucepan, spoon, measuring tools/cups, and the silicone cups. Scoop the coconut oil into the saucepan and melt the coconut oil on low heat. Add in the vanilla extract and stir. Add in the liquid stevia in the raw drops. Add in the protein powder and Cocoa powder and stir together until well blended. Turn off heat. Scoop the healthy chocolate protein concoction into the individual silicone cups. You can get as creative as you would like at this point. Add raspberries, nuts, peanut butter, etc…Have fun with it! Place in the refrigerator for at least 20 minutes and then enjoy!...

Healthy Strawberry Lemonade Yogurt Bars

Everyone loves popsicles this time of year!!! The only problem with the majority of store bought popsicles, is the fact that they are packed with sugar and carbohydrates, therefore extremely high on the glycemic index. Some people are still not aware that consuming large amounts of fruit and fruit drinks is a quick way to pack  on the pounds, not to mention, can potentially lead to developing diabetes in the future. The trick to eating fruit for your betterment is to choose fruits that are low glycemic and have little affect on blood sugar. The best low glycemic fruits to consume are berries. I highly recommend staying away from watermelon and pineapple, because these are the two fruits that cause the biggest spike in blood sugar when consumed. Okay okay, back to these delicious healthy strawberry lemonade yogurt bars! The beauty of making these popsicles, is that you can switch up the recipe according to your preferred taste/sweetness liking/etc. If you prefer raspberries, blackberries, or blueberries  in addition or in place of the strawberries…have at it!!! The kids will enjoy helping you make these healthy popsicles…and will love eating them! Gather all ingredients, the popsicles holders, a bowl, blender, and a spoon. Add all ingredients (except the strawberries) into the bowl and mix well with a spoon until all ingredients are mixed well. Add the strawberries into the blender and blend just long enough to chop up the berries. DO NOT COMPLETELY PUREE, leave chunky. Pour the chopped berries into the bowl with the yogurt mixture. Mix well. Pour the healthy strawberry lemonade yogurt mixture into each individual popsicle space, leaving a tiny bit of unfilled space at the top. Secure the handles...

LOW SUGAR SPIKED BERRY LEMONADE

Hey there! Hope all of you enjoyed the Fourth of July wknd! I made some delicious and healthy treats (for my party) that were a big hit…but I think my spiked lemonade was the party winner!!!lol I wanted to make a refreshing alcoholic beverage that everyone could enjoy, without feeling guilty about consuming too much sugar. It was simple and the batch was gone in an hr! Thank goodness I had a backup bottle of Titos and some extra fruit…because I am telling you what….my guests couldn’t wait for more!!!!! Please give this a try for you next gathering. I promise your guests will thank you:) Ingredients: 750 ml bottle of Titos Vodka 8 cups of water 1 box (10 packets) of True Lemon or 5 packets of True Lemon and 5 packets of True Raspberry Lemon 3 fresh lemons squeezed ( I use a citrus squeezer…so helpful in regards to those darn seeds) If you are interested in purchasing this helpful tool…look no furthur! I gotcha covered! CLICK HERE to purchase a citrus squeezer TODAY! 1 1/2-2 cups fresh berries ( I used raspberries, strawberries, and I added a few slices of lemon. ICE I basically mixed all ingredients very well, except for the berries, added the berries and let sit overnight for the flavors to soak in. This is not required, but helps:) I then added a few cups of ice about 10 minutes before serving and mixed well. Enjoy! I obviously had the non-alcoholic option for those who actually have will-power!lol I used the same ingredients, except no alcohol, juice of 5 lemons, and only 6...

Low Carb Cinnabon Cake Dessert

I used to be obsessed with Cinnabons! If they were not so terribly unhealthy, I would eat one every single day if I could! Unfortunately, this is not the case, therefore I took matters into my own hands. I was unsuccessful in recreating the traditional cinnamon roll shape, but entirely successful in the texture and taste department! Preheat oven to 320 degrees. Gather 2 medium bowls, all ingredients, a spoon, a fork, and a brownie/cake pan. Add all Cake ingredients in a bowl and make sure to mix well until there are no clumps. I use a fork, but feel free to use a whisk. Spray a brownie  pan with coking spray and add the low carb cake batter to the pan. Place in the oven and cook for 15 minutes on 320 degrees. I use a toothpick or fork to check the center and ensure is thoroughly cooked.     I attempted to roll the cake into a cinnamon roll, but failed miserably! At this point, feel free to simply cut the low carb cinnamon cake into squares if desired. I sprayed with spray butter and then sprinkled with additional cinnamon. Let cool for a few minutes and then place on your plate. Top with icing and additional cinnamon and a drizzle of lite or sugar free syrup if desired. ENJOY your low carb and protein packed cinnabon influenced...

Healthy Banana Chocolate Chip Muffins

I had a client send me her favorite banana chocolate chip muffin recipe. She asked if it was healthy enough to fit into her meal plan, and told her that there were a few tweaks I wanted to make to the recipe. I attached the video below to take you through the tweaking process of these muffins. Ultimately, I lowered the sugar content and increased the protein content. By doing this, I lowered the glycemic index of the muffins. Gather all ingredients and preheat oven to 350 degrees. Blend all ingredients (except chocolate chips) in a food processor/blender . Stir in chocolate chips after you are done blending. Spray a muffin tin with cooking spray and pour banana chocolate chip muffin batter into the muffin tin. Bake at 350 degrees for 18-20 minutes. Remove and enjoy! The Original Recipe is below:...

Healthy Protein Cinnamon Streusel

I will be honest in saying that this recipe started as an attempt to make a healthy banana bread pudding recipe! It’s interesting when I start changing ingredients to make the recipe healthier, how different the result can be. I honestly thought this was a fail at the bread pudding, but was a total success as a healthy cinnamon streusel dish. This dish is low glycemic, meaning low sugar (and healthy carbohydrates) and high protein, ultimately having little effect on blood sugar. The importance of this blood sugar regulation is to guarantee that your body stays within the fat burning zone, as opposed to the fat storage zone. This healthy cinnamon streusel is perfect for a morning meal or even a healthy snack. The healthy protein struesel pairs perfectly with natural nut butter and a dollop of whipped topping. This dish was super easy to make and was ready to eat in under 30 minutes. Gather all ingredients, a blender, a small baking tin, measuring cups, and a spoon. Turn the oven on at 350 degrees. Tear the bread apart into small bite-sized pieces and place them on a baking/cookie sheet. Heat in the oven for 5 minutes in order to remove all moisture. Add all of the healthy protein cinnamon streusel main ingredients into a blender and blend until smooth. Spray a small baking tin with non-stick cooking spray and pour the healthy protein cinnamon streusel batter into the dish. Add the dried out bread to the batter and mix well in order to submerge all pieces of bread. Clean out the blender and add the crunchy topping ingredients....

Gluten Free Banana Nut Protein Balls

I am obsessed with the banana  nut flavor of the Quest bars, but  absolutely hate spending close to $3 for just one bar! I know many people love quest bars, but I’m not sure if everyone knows that not all flavors are created equal. By this, I mean that not all flavors are truly healthy. Many of the flavors contain a high amount of sugar/sugar alcohol, therefore make sure to read the label before purchasing. These bars, like many others, are expensive as well. Making homemade protein treats is not only a way to ensure you are eating healthy treats, but you will save a ton of money in the long run. I have experimented with a few different flavor combinations for protein balls, but this was my first attempt at a banana nut flavor. I always take my “projects” to work for my co-workers to taste test, and this protein ball recipe got rave reviews!!! Gather all ingredients, a large bowl, a large spoon, a food processor, and measuring cups. First, place the almonds into the food processor and grind up until the almonds are in tiny bite size pieces. Make sure not to grind up too much, because it will quickly turn from powder into a nut butter. Pour the ground up almonds into  a bowl and set aside for later.   Drain the chick peas and rinse with water. Add all ingredients (except almonds) for the gluten free banana nut protein balls into the food processor and blend well. Make sure to scrape the sides of the processor to ensure all ingredients are mixed well. The...

Healthy Protein Nutella Mousse Trifle

You all know that I will create a trifle out of just about anything! I had left over Healthy Protein Nutella Mousse, so I decided to combine/layer that with plain (non-fat) Greek yogurt, lite whipped topping, and a few mini dark chocolate chips. The end result was rather scrumptious if I don’t say so myself! Gather all ingredients, a cookie  sheet, a spoon,  a nut cracker, and preheat oven to 400 degrees. Remove the hazelnuts from their shells (by cracking them).   Throw away the shells and place the hazelnuts on the cookie sheet and roast for 6-8 minutes in the oven at 400 degrees. Remove the roasted hazelnuts from the oven and roll the hazelnuts in paper towels in order to remove the skins. This was the step that I failed miserably at, but I assure you, it doesn’t make much of a difference in the taste department. If you are a sucker for the creamy texture of the Nutella Spread, try to remove as much skin as possible. I also suggest adding 1 tbsp of coconut oil to the recipe if you want that extra creaminess that the actual Nutella Spread has. I obviously went the healthiest route, and passed on the additional oil. Add the “skinned” hazelnuts to a food processor and blend the nuts until they become a creamy texture. Add all other ingredients after about 1 minute of grinding up the hazelnuts. Make sure to scrape the sides of the food processor to ensure you are thoroughly blending all ingredients.   Scoop out 3/4 cup of the healthy Nutella Spread from the Blender/Food Processor...

Healthy Protein Nutella Mousse

A friend of mine asked me to create a healthy Nutella recipe, so of course I accepted the challenge. As much as I love nut butter and eat it daily, I have actually never even tried Nutella spread! I know this spread is not the healthiest of spreads, but had to taste test it before I embarked on a healthy copycat recipe. The only thing I would say about this homemade recipe is that the hazelnut “skin peeling” part of the process is a bit of a pain. If you can find hazelnuts that have already been shelled and skinned, that would be the way to go for sure! Leaving the majority of the skin on will not change the taste, but will simply change the texture from creamy to gritty. I actually prefer a more gritty texture, similar to my natural peanut butter, so I didn’t mind leaving some of the hazelnut skin on. I took this recipe one step further and added additional protein to make it much creamier and delicious…not to mention even healthier than the original “Healthy Nutella Spread” recipe! This Healthy Protein Nutella can be used in many recipes, such as on toast, as a trifle layer, and as a healthy dessert icing. The possibilities are endless…and very scrumptious!!!! Gather all ingredients, a cookie  sheet, a spoon,  a nut cracker, and preheat oven to 400 degrees. Remove the hazelnuts from their shells (by cracking them). Throw away the shells and place the hazelnuts on the cookie sheet and roast for 6-8 minutes in the oven at 400 degrees. Remove the roasted hazelnuts from the...

Chocolate Peanut Butter Protein Brownies

My first attempt at black bean brownies was such a success, that I decided to try out different flavor combinations. I am obsessed with nut butter, so it was only natural to do a chocolate and peanut butter combination for these protein brownies. I basically took my original chocolate fudge black bean brownies recipe and just tweaked it. I know the idea of adding beans to a dessert seemed very strange and possibly disgusting to some people,  but I promise you that you will be missing out on a delicious dessert if you do not try these! Not only do these chocolate peanut butter protein brownies taste delicious, but you can not taste the beans in the slightest and they are a low glycemic/low sugar/high protein dessert. The prep time is under 5 minutes and the recipe is fool-proof! Preheat the oven to 350 degrees. Gather all ingredients, a baking pan, a blender/food processor, and a large spoon. Drain the water from the black beans and rinse well with water. Add all ingredients, except the chocolate chips and 1 1/2 tbsp peanut butter, into the food processor and blend together for at least 1 minute. Make sure you scrape the sides of the processor and blend until all ingredients are very smooth. Spray a pan with pam cooking spray (I used 13 x 9, but use 8 x 8 for thick brownies) and pour the brownie batter into the baking pan. If you want to add a little more chocolate to the brownies, sprinkle 2-3 tbsp of dark or milk-chocolate chips over the batter. Put remaining 1 1/2 tbsp peanut...

Healthy Nutella Spread

A friend of mine asked me to create a healthy Nutella recipe, so of course I accepted the challenge. As much as I love nut butter and eat it daily, I have actually never even tried Nutella spread! I know this spread is not the healthiest of spreads, but had to taste test it before I embarked on a healthy copycat recipe. The only thing I would say about this homemade recipe is that the hazelnut “skin peeling” part of the process is a bit of a pain. If you can find hazelnuts that have already been shelled and skinned, that would be the way to go for sure! Leaving the majority of the skin on will not change the taste, but will simply change the texture from creamy to gritty. I actually prefer a more gritty texture, similar to my natural peanut butter, so I didn’t mind leaving some of the hazelnut skin on. Gather all ingredients, a cookie  sheet, a spoon,  a nut cracker, and preheat oven to 400 degrees. Remove the hazelnuts from their shells (by cracking them). Throw away the shells and place the hazelnuts on the cookie sheet and roast for 6-8 minutes in the oven at 400 degrees. Remove the roasted hazelnuts from the oven and roll the hazelnuts in paper towels in order to remove the skins. This was the step that I failed miserably at, but I assure you, it doesn’t make much of a difference in the taste department. If you are a sucker for the creamy texture of the Nutella Spread, try to remove as much skin as possible....

Gluten-Free Protein Pumpkin Cupcakes

IT’S PUMPKIN TIME PEOPLE! This time of year everyone seems to be in search of the next best pumpkin dessert recipe. The only problem with this is the fact that most of these dessert recipes are loaded with fat, sugar, and not to mention carbohydrates! I have been very aware of gluten these days because of friends with allergies, so I made sure to make these little puppies gluten free as well! I have to say, these protein pumpkin cupcakes are so clean, that I would tell my clients to feel free to eat these for breakfast-on-the-go, mid-day snack, post workout snack, and dessert of course! These yummy pumpkin cupcakes are loaded with protein and extremely low on the glycemic index…so they are an extremely healthy option for a fall sweet treat! Gather all ingredients, a cupcake tin (12 cupcakes), 12 cupcake liners, cooking spray, large mixing bowl, medium mixing bowl, and a spoon. Preheat oven to 350 degrees. Add all “Protein Pumpkin Cupcake Ingredients” to a mixing bowl and mix well until all ingredients are blended smooth without clumps. Please try to use raw protein powder (plant based) because the texture of the cupcakes may not be the same if you use whey, casein, or soy protein powder. Also, most of the whey, casein, and soy products contain much more sweetener, therefore please keep this in mind if you use one of these. You may want to adjust the stevia amount if your protein powder is extremely sweet. Spray a cupcake tin with cooking spray. Pour the pumpkin protein batter into each cupcake liner, about 3/4 or slightly...

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