Single Serving Chocolate Protein Cake

Single Serving

Chocolate Protein Cake

( NO OVEN REQUIRED !! )

INGREDIENTS:

1 tbsp Protein

3 tbsp Unsweetened Cocoa powder

1/2 tsp Baking Powder

1 tbsp Stevia

2 tbsp Unsweetend Apple Sauce

4 tbsp Unsweetened Almond Milk

DIRECTIONS:

Mix ALLLL ingredients together in a bowl

Microwave 60 to 90 seconds 

Taco Pizza on Cauliflower Crust & Baked Sweet Potato

I have overcome many obstacles with

this so called "cauliflower crust", it sure

has given me a run for my money

BUT i am convinced that BodyBuilding.Com

has helped me perfect this masterpiece : ) 

TACO PIZZA

on BodyBuilding.Com Cauliflower Crust

INGREDIENTS: 

( ^ ^ Chopped up Cauliflower in food processor)

(for directions and full recipe

click here here here ! )

Even put the boyfriend to work!!

(after mixing all ingredients, shape into crust

on baking sheet ^ )

(Bake for 20min, before placing toppings ^ )

Taco Ingredients

- Salsa

-Ground Turkey-

- Shredded Mozzarella Cheese Stick

- Spinach

- Corn

- Avocado

If you're looking for a recipe 

that'll make you lick the plate clean...

(like this guy ^^^  )

Find the FULL RECIPE

 HERE HERE HERE !

FOR THE SIDE

we re-created  

BodyBuilding.Com CINNAMON

and BROWN SUGAR sweet potato chips!!

WHY EAT SWEET POTATOES!?

- BEST GO-TO CARB CHOICE

- Antioxidants

- Vitamin A

- Anti Inflammatory

- Vitamin C

- Blood Sugar Regulation

For MORE unique

ways to use Sweet Potatoes

CLICK HERE!

Baked Honey Glazed Chicken

DINNER brought to you 

by BBCOM

Baked Honey Glazed Chicken

Ingredients

Chicken Breast

1tbsp Honey

1tbsp Balsamic Vinegar

Minced Garlic

Basil

Pepper

Directions:

Pre-heat oven to 375

Place Chicken in baking pan

Add ingredients into bowl and pour mixture onto chicken

Bake for 20-25 minutes

BAKED CHICKEN BENEFITS-

Protein Protein Protein >> fat loss, lean muscle

metabolism boost, and increased energy

For More Chicken Recipes from BodyBuilding.Com

Zucchini Chips

Ingredients

Zucchini

Sea Salt

Paprika

Directions

Preheat to 350

Grease cookie sheet

Cut zucchini into slices

Sprinkle each side with sea salt and paprika

Bake for 10 mins at 350

Set oven to broil, cook for 3-4 minutes

For More Savory Side Ideas from BodyBuilding.Com

Black Bean Burger Patty

HAPPY SUMMER TIME : )

I have had the biggest taste for a black bean or falafel patty lately. 

So I finally decided to stop being lazy and create possibly THE most simple and easiest 

black bean burger in the entire world. 

I pretty much just threw stuff together with whatever I had. 

Most people would season with oregano, chili powder, onions, yada yada

but i didn't have any of that so, shout out to substitutions : )

INGREDIENTS:

1 Slice Toast

1can Black Beans

1 Egg White

2tsp Minced Garlic

Seasonings

2tsp Coconut Oil

(told you it was simple)

Directions: 

1. Take your slice of toast and process it

until its in breadcrumb form

2. Process black beans and seasonings

3. Add in breadcrumbs and egg whites

4. Pulse, pulse, pulse that processor

4. Heat coconut oil on skillet

5. Form 4 patties out of black bean mixture

6. Fry baby fry.

I put mine on a bed of lettuce and slice of cheese 

with some ketchup!

We All Eat &

 It Would Be a Sad Waste of

Opportunity to Eat Badly

- Anna Thomas

Fish Tacos

Quick Fish Taco

 in celebration of Cinco De Mayo!

Ingredients

3oz tilapia

1tbsp Flax Meal

Cilantro

1tbsp Egg White

Coconut Oil

1/4C Shredded Lettuce

1Tbsp Black Beans

Sriracha

Salsa

1 whole wheat tortilla

Directions

1. Mix flax meal and cilantro

2. Dip Tilapia into egg white

3. Cover with flax meal and cilantro mixture

4. Place in heated skillet with coconut oil

5. Place Tilapia and remaining ingredients in a whole wheat tortilla

P.S- the salsa I use is a can of Rotel diced tomatoes & green chiles

that I chop in my mini food processor.

DELICIOSO!

Cauliflower Crust Pizza

After MANY trial and errors,

 I think I have finally mastered the cauliflower crust :) 

Whatcha need, what whatcha need!?

And so the process begins…

1. Preheat oven to 425

2. Cut up your cauliflower and place it into a food processor

3. Process until it becomes super fine, almost a fluffy rice texture

(See picture below)

Step #4.. the step that is literally CRUCIAL to crispy crust

4. Place cauliflower into a cheese cloth to drain out AS MUCH 

water as possible. The less water in the crust the more crispy and pizza like it will be.

( See cheese cloth picture below)

5. Mix cauliflower in a bowl with egg and cheese

6. Place a sheet of parchment paper over a baking sheet

7. Season "dough" with whatever you choose ( I used Mrs.Dash Garlic & Herb)

8. Spread dough across parchment paper as THIN as possible

9. Lightly spray top of "dough" with non-stick spray

10. Bake 10-15minutes

TOPPING IDEAS:

- Salsa, Black Beans, Corn, and Grond Turkey (taco pizza (as shown in mine))

- Sauce, Cheese, Pepperoni, veggies, etc. (traditional pizza)*

- Leave plain and dip in red sauce (bread sticks)

*If you are topping with traditional pizza toppings, feel free to put

the dough back into the oven after you have placed your toppings

to let the sauce and cheese heat up

Nutrition
Crust:
183 Calories
8g Carbs
10g Fat
16g Protein

Now you can have your pizza and eat it too ; )

Mexican Spring Roll

 Had a taste for something with salsa and beans…. 

anddd the Mexican Spring Roll was created!

Whatcha need, what whatchaaa need!?

Ingredients:

1.5oz Chicken

1/8c Salsa

1/8c Black beans

1/8c Plain Yogurt (used as sour cream replacement)

1/2 Avocado

1 Spring Roll Wrapper

How to get shredded chicken: 

1. Boil 1 chicken breast

2. Once cooked all the way through, transfer to cutting board

3. Use a fork to shred chicken 

Directions

So there's not much to it.

1. Get the ingredients you'd like to place in your spring roll

2. Drench the spring roll wrapper in water, then transfer wrapper to rolling surface

3. Place ingredients on paper, and roll er' up! 

Disfrutar! 

(aka. Enjoy!)

Oatmeal Cookie Pizza

Pizza for Breakfast!? Duh. 

Oatmeal Cookie Pizza <3

Ingredients:

1/2C Oats

1/2 Banana

1/4C Unsweetened Applesauce

1/2tsp Baking Powder

4 Drops liquid sweetener

1tsp Cinnamon

2tbsp Almond Milk

Directions:

1. Blend all ingredients in a food processor

2. Pour entire batch onto skillet (w/ coconut oil)

3. Add favorite toppings

4. Eat up :) 

STRAWBERRY OAT COBBLER & SPINACH CHEESE OMELET

STRAWBERRY OAT COBBLER

Ingredients

COBBLER:

3 tbs quick oats

1/2 tsp baking powder

1/3 banana

1 tbs flax egg (tbs flax meal + 3tbs water) OR egg white

1 tbs plain yogurt

1 tsp cinnamon

1/4 cup unsweetened almond milk

1/4 cup strawberries

CRUMBLE:

1tbs quick oats

1/2 tbs honey

1/2 tbs unsweetened shredded coconut

Directions

1. Preheat oven to 350

2. In a bowl mix all cobbler ingredients together

3. Pour into greased glass bowl dish

4. Top with berries

5. In a separate bowl mix together the crumble ingredients. Place a top the strawberries.

6. Bake at 350 for 20 minutes

7. Scrap edges off the sides of the dish

8. Bake for another 5-8 minutes

NUTRITION:

189 Calories

5.7g Fat

30g Carbs

6g Protein

I Also added an omelet to my breakfast 

( I had already eaten half of it by the time I took that picture...:] )

Ingredients:

1 large egg

 1 tbs egg whites

 1/4 cup go-veggie shredded cheddar cheese

1/2 cup of spinach

NUTRITION:

132 Calories

4.5g Fat

2.8g Carbs

18g Protein

A WHOPPING 321 CALORIE BREAKFAST with lots-o DELICIOUSNESS :)

STOP BUYING SNACKS!

Stop buying over priced nut butters, granola bars and dried fruit, seriously. 

Those are the EASIEST snacks to make, really.. what are you thinking!?!!?

Lately I have been making all of my peanut, almond, sunflower seed, and cashew butters. I'm OBSESSED.

NUT BUTTER

All you need is 1. Food Processor and 2. Your choice of nut and/or 3. Flavoring

Directions:

1. Throw those puppies into a food processor

2. Sit and wait atleast 8 minutes for it to become a creamy texture.

Yes soo first its choppy, then crumbly, and when all hope has been lost

 that it's not going to get creamified... just keep waiting, I promise it will :)

In my cashew butter I made today I added some honey, cinnamon, sea salt, vanilla and coconut oil.

to make it 1. super creamy and 2. a little more sweet. 

It was extremely worth it, extremely yummy, MUCH more affordable, AND you can add whatever you'd like to it.

LARABARS

Larabars are one of a few granola bars that don't use unnecessary, hard to pronounce, unknown ingredients. They are delicious and all natural. 

So of course what did kayla do? Learned how to make them! 

WHAT YOU NEED TO DO

1. Choose a "paste", which usually a dried fruit works best

- Dried Blueberries

- Dried Cranberries

- Dates

-Raisins

- Dried pineapple

- Prunes

- Dried Apple

2. Choose your crunch

- Peanuts

- Almonds

- Cashews

- Pecans

-Walnuts

3. Choose a flavoring/extra

- Shredded coconut

- Flax

- Lemon

-Vanilla extract

-Almond extract

- Ginger spice

- Cinnamon

- Dark chocolate

DIRECTIONS

1. Place the chosen crunch into a food processor until it is finely chopped. 

2. Empty the crunch out of the food processor into a bowl

3. Place the chosen paste into the food processor and process until it becomes thick, while processing add in the chosen flavoring as well.

4. Empty food processor of the paste and flavoring, into the same bowl the nuts are in. 

5. Mix everything together and form into bite size bars

6. Place onto plastic wrap or parchment paper to refrain from stickiness. 

7. Refrigerate for at least 2 hours in order for bars to become sturdy. 

Chopped Almonds

Combined with cranberries and almond extract

1. Cranberry, Almond, Almond Extract (top)

2. Peanuts, dried apples, vanilla extract, topped with cinnamon (bottom)

APPLE CHIPS

This dehydrator is going to become my BEST FRIEND this semester. 

It is time consuming, but also very convenient when looking for something to replace a crunchy snack. 

Slice up some apples, pour some lemon juice on them, and let them hang out in this

handy little dehydrator for about 12 hours.

Put them in at like 9pm and by the time you wake up in the morning you'll have some tasty chips :)

I also stuck some blueberries in there, just to see what would happen. After 12 hours they were still a bit juicey, so next time I would possibly leave them in their longer. 

Fast Meals for Long Days

Leaving to go back to school in 3 days..everyday gets more and more busy! 

But I still have to find time for meal prep and exercise to stay on track.

 How I was motivated to get up at 6am and do some cardio...?

Well I go on instagram as I'm laying in bed.. 

and see all the fitness girls posting how they're already at the gym :)

How easy is it to go through a drive-thru and grab a quick meal when you're in a rush? 

Or pick up the phone and order food from a restaurant down the street from your work? 

Yes.. VERY easy and VERY tempting. Especially when your co-workers are doing it!!

DON'T GIVE IN! 

One of the most important things to do when trying to eat healthy through-out 

your busy day is to prepare in advance. Cook up portions of different types of foods that you can use later to create meals. 

My fridge this morning had containers full of ground turkey, homemade marinara, spinach, spaghetti squash, fruit, grilled chicken, homemade spinach artichoke hummus, homemade peanut butter... and on and on. So I had to be a little creative and think of meals I could take with me to work for the 12 hours that I'd be there.

BREAKFAST:

 

I put together a smoothie with blueberries, half a banana, strawberries, kale, spinach, a scoop of strawberry protein powder, chia seeds, and almond milk. 

And

I made a pancake bowl! 

I decided to try throwing together random things for the pancake in hopes it would turn out delicious...which it did!!

Ingredients: Chocolate protein powder, egg whites, PB2, and chia seeds. 

Then for the inside I used fat-free vanilla yogurt with strawberry slices and drizzled honey

SO TASTY! 

LUNCH/SNACK

 For my lunch and snack I packed
Spaghetti Squash with Homemade Marinara

Spaghetti Squash is super easy to make. All you have to do is place the squash

in the microwave for 10 minutes. Cut it open, and scrape the sides with a fork!

Apples, Strawberries, and homemade peanut butter was my snack.

 DINNER:

 

For dinner tonight I packed a wrap that I threw together

Whole wheat tortilla with homemade spinach artichoke hummus, grilled chicken, and spinach

...Lets hope it tastes good :)

First way to changing your eating habits..

is changing what's in your food cabinets!

<3

What is Gluten-Free, anyway?

 I did some research on this whole Gluten-Free fad because a lot of people have asked me about it and I'm a little curious myself. 

So..here is my information to you :)

 

What is it!?

Gluten is a GLUE-y protein, or sticky substance, that is found in many wheat products that makes it chewy.

Gluten takes part in the digestion process in our intestines, which is why Gluten-Free diets are so important to those diagnosed with Celiacs Disease. People with Celiacs Disease experience effects from Gluten such as diarrhea, abdominal pain, bloating, and symptoms of Irritable Bowel Syndrome. The protein that Gluten contains attacks the small intestine and causes damage to the tiny villi that absorbs nutrients.

BECAUSE OF THIS…Gluten-Free diets lack many nutrients, vitamins, and fiber. Not because of the absence of Gluten itself, but of the foods Gluten is found in. The foods such as wheat, rye, and barley are the providers of nutrients that our bodies need.

WHO DOES GLUTEN-FREE BENEFIT?

            Well... only people diagnosed with Celiacs Disease. If people without this disease want to go COMPLETELY gluten-free it could be potentially dangerous because of the lack of nutrients, high calories, and some contains high saturated fat and cholesterol.

Many healthy and delicious foods are naturally gluten-free:

    Beans, seeds, nuts in their natural, unprocessed form

    Fresh eggs

    Fresh meats, fish and poultry (not breaded, batter-coated or marinated)

    Fruits and vegetables

    Most dairy products

   Quinoa

Avoid

    Beer

    Breads

    Cakes and pies

    Candies

    Cereals

    Cookies and crackers

    French fries

    Gravy

    Pastas

    Salad dressings

    Sauces, including soy sauce, or veggies in sauces

    Seasoned foods, such as chips, rice, boxed meals

    Soups

RECIPES
If you find the right ingredients, it is quite easy to turn a regular meal gluten-free.

 Bobs Red Mill is a great brand that provides many gluten-free ingredients such as pizza crusts, biscuit mixes,  bread mixes, flour, brownie mix, cake mix, pancake mix, cookie mix, and mannnnyyyyyy more. You can find Bobs Red Mill ingredients at pretty much any grocery store, especially Jewel Osco. 

Kikkoman also provides Gluten-Free soy sauce and teriyaki sauce which can also be found at almost any grocery store, I've seen it as Jewel also

Pancakes

- 1/4 cup Bobs Red Mill Gluten-Free Flour

- 1/2 tsp. baking soda

- 1 flax egg (1 tbsp flax + 3 tbsp warm water)

- 1 tsp. vanilla

- 1/2 tsp cinnamon

- 1/3 cup almond milk

Heat a skillet to medium heat and spray with cooking spray. Use 1/4 measuring cup and pour 4 equal sized pancakes onto the skillet. Once your pancakes begin to set and bubble, flip and continue to cook other side

Black Bean Brownies

- 1 can black beans

- 3 eggs

- 3 tbsp vegetable oil

- 1/4 cup cacao powder

- 1 pinch salt

- 1 teaspoon vanilla extract

- 3/4 cup white sugar

Preheat oven to 350. Lightly grease 8x8 baking dish. Combine the black beans, eggs, oil, cocoa powder, salt, vanilla extract, sugar and blend until smooth (Sprinkle chocolate chips over top if you'd like). Pour into dish and bake until edges start to pull away from the pan, rougly 30 minutes. 

A fellow blogger Gluten Free Goddess has some great gluten-free recipes, check her out!