Protein Pineapple Cake

So pineapple upside down cake is one of my favorites.  Here is a healthy protein packed version that will satisfy your sweet tooth.

Protein Pineapple Cake
Preheat oven to 350 degrees.  In a small loaf pan, grease the pan and add 1/2 cup crushed pineapple with some of the juice.  I then sprinkle with a bit of cinnamon.

In a blender, add all of the ingredients and blend to make a smooth batter.
1 tsp vanilla
1/3 cup unsweetened vanilla almond milk
1 tsp baking powder
1 tsp baking soda
1 egg white
4 oz unsweetened applesauce
1/2 tsp. chia seeds (optional)
1/4 cup oats
1 TBSP honey
1 scoop of vanilla protein powder, I use Isopure vanilla

Slowly pour batter on top of pineapple and bake for 23-28 minutes.  Makes 2 servings.

Calories 212, 2.2 g fat, 31g carbs and 17.7g protein.

Baked Oatmeal with Chocolate Chips and Nuts

What a delicious little muffin!  I have been looking for a way to make oatmeal quicker and easier first thing in the morning.  These muffins are easy to re-heat and just add some fruit or boiled eggs for a quick, healthy breakfast.

Baked Oatmeal with Chocolate Chips and Nuts
3 cups rolled oats
2 TBSP brown sugar
2 tsp baking powder
2 tsp cinnamon
1/2 tsp salt
1 scoop vanilla protein powder
2 eggs beaten
2 mashed bananas
1 cup unsweetened almond milk
1 tsp vanilla
4 TBSP chocolate chips
1/4 cup nuts (I used chopped hazelnuts)

Mix dry ingredients together.  In a separate bowl mix milk, mashed bananas, eggs, and vanilla.  Add wet ingredients to the dry mix.  Mix just until incorporated.  Fold in nuts and chocolate chips.  Let batter sit 10 minutes before baking.  Bake at 350 degrees for 20-25 minutes. 

This made 16 muffins. Each had 121 calories and 4.75g of protein. 

Blueberry, Walnut, Chocolate Pancakes

What a great combination this morning!! Who doesn't like chocolate and walnuts and blueberries and pancakes.  WooHoo!!

Blueberry, Walnut, Chocolate Pancakes
1 scoop vanilla protein powder
enough flour to make 1 1/2 cups total with the protein powder (I used white whole wheat)
1/2 tsp cinnamon
1/8 tsp salt
1 1/2 TBSP cocoa powder
1 1/4 cup vanilla almond milk
1 TBSP coconut oil
1/2 cup chopped walnuts
1 cup frozen blueberries

Mix together protein powder/flour mixture with cinnamon, salt, and cocoa.  Add milk and oil and mix. Mix in the walnuts then gently fold in the blueberries.  Cook on a griddle on medium heat.  Batter will be thin.  Cook slower than normal pancakes to ensure the blueberries warm up.  I topped mine with butter and some honey and they were delish!! 

Healthy Peach Crumble Muffins

Healthy Peach Crumble Muffins

I went to the local farmer's market and bought one of these delicious smelling muffins.  As I was eating it, I kept thinking about how many calories and fat grams it probably had.  I know kinda sad.  But I knew I could make it much healthier and still taste delicious!! And I did it!!

Crumble Topping
1/4 cup brown sugar or 1/8 cup splenda brown sugar blend (I used the splenda blend)
1/4 cup flour
1/2 cup oats
1/2 cup sliced almonds
1/2 tsp. cinnamon
1/2 tsp. nutmeg
1/4 tsp. salt
4 TBSP butter, cold

Mix all the dry ingredients.  Add the butter and use a fork to mash the butter and make the crumble.  I will also use my hands at the end to help.  Set aside.

Muffins
3 cups flour
2 scoops vanilla protein powder, or just add 1/2 cup more flour.  I like the added protein.
4 tsp. baking powder
1 tsp. salt
1 tsp. cinnamon
1 tsp. nutmeg
1 cup brown sugar or 1/2 cup splenda brown sugar blend (I used the splenda again)
1/4 cup plain Greek yogurt
6 TBSP butter, at room temperature
1 TBSP vanilla
2 eggs
1 1/2 cup milk, I used almond milk
2 cups diced peaches in juice, I used canned because the fresh peaches usually are not as sweet w/o adding sugar

In a bowl mix the flour, protein powder, baking powder, salt, cinnamon, and nutmeg together.

I used my mixer with paddle attachment but a hand held mixer would also work.  In the bowl, add brown sugar, Greek yogurt, butter, and vanilla.  Cream together about 2 minutes.  Add 1 egg at a time to the mix.  Then alternate adding some flour and then some milk until it is all added and the batter is smooth.  Remove the mixing bowl and fold in the peaches.

I like to use the paper liners for all my muffins.  Fill each cup about 2/3 full and top with some of the crumble topping.  I was able to make 31 muffins with this recipe.  You could also make a peach crumble bread or use bigger muffins tins for the extra large muffins.

Bake at 400 degrees for 18 minutes for regular sized muffins.  Cool on a wire rack.

For 31 muffins, each muffins had 118 calories, 4.7 g fat, 14.5g carbs and 4g protein.  Much better than most store bought muffins!!

Baked Protein Donuts

I modified this recipe after looking at other donut recipes calling for 5 TBSP of butter or 1 cup of sugar.  These are much healthier and still taste delish!!

Baked Protein Donuts
1 scoop of vanilla protein powder
1/2 cup whole wheat flour
2 tsp. baking powder
1/2 tsp ground nutmeg
1/4 tsp salt
1/2 beaten egg (I beat the whole egg and just use half,, add the other half to my morning scrambled eggs)
1/2 cup almond milk, can use any kind
1 TBSP plain Greek yogurt
2 TBSP butter
1/4 cup stevia or less to taste
cinnamon for dusting, can also use a cinnamon sugar mix

Start by mixing the egg, butter, stevia and Greek yogurt together.  Then add the sifted dry ingredients and milk. Pour into your donut or muffin pan.  Bake at 350 degrees for 13-15 minutes.  Makes 5 donuts.

Each donut has 117 Calories, 5.5g fat, 9.6g carbs and 7.7g protein. 

You can change this up by using all butter and no Greek yogurt.  This will make them more fluffy but more calories and fat.  You could also use all flour instead of protein, 3/4 c. flour if you omit the protein or any combination of protein and flour to make 3/4 cup.

Mexican Style Lettuce Wraps

These can be easily assembled in no time and with lots of variations in toppings!  I am not a huge fan of cheese so I didn't add any.

Mexican Style Lettuce Wraps
4 romaine lettuce leaves
1/2 cup fat free refried beans
1/2 cup shredded pot roast or seasoned ground beef
2 Tbsp light sour cream
2 Tbsp salsa or pico de gallo

I divided the ingredients evenly between the lettuce leaves.  I spread the beans on the bottom and then layered the meat, sour cream and salsa.  Quick, easy and ready to eat!!

Total calories 350 with 25 grams of protein!!

Shredded Mexican Chicken in the crock pot

This is such a simple and delicious recipe.  I like to make a large batch on the weekend and eat it throughout the week.  By using the crock pot, you can make this recipe with very little work.

It is great to use for fajitas, nachos or taco salads. I can't wait to add some avocado and eat up!!

Shredded Mexican Chicken
4 boneless, skinless chicken breasts
14 oz. can of low sodium diced tomatoes
1/2 cup of salsa
cumin to taste, about 1 1/2 TBSP
Mrs. Dash Southwest Chipotle, about 2 tsp
pepper to taste
1/2 medium onion sliced
1/2 medium bell pepper sliced

Throw everything into your crock pot.  I use crock pot liners because I hate cleaning my crock pot.  Cook on high about 4 hours or low for about 6 hours.  I pull out the chicken and shred it with about an hour left to cook.  This way all the chicken really soaks up the flavors.

Strawberry cupcakes with fresh strawberries

Strawberry cupcakes are my weakness.  There is one of those fancy cupcake stores near my house that sells the most delicious strawberry cupcakes for only $3.99 each!!  Yikes.  I only treat myself occasionally since they are also full of sugar and fat.  I have really been craving one this week so I decided to make my own.

Here are the unfrosted cupcakes straight out of the oven. Nice pink color with no fake dyes!!

Strawberry Cupcakes
12 oz fresh strawberries or can use frozen unsweetened
1-2 tsp sugar

Cut the fresh strawberries into small pieces and sprinkle with sugar.  Let sit about one hour. Then puree in your blender. Makes about 1.5 cups of puree.

2 1/4 cups cake flour (lighter than regular flour but you can use regular all-purpose)
3/4 cup sugar
3/4 cup splenda or stevia substitute ( you will need less stevia maybe 1/2 cup)
4 tsp. baking powder
1 tsp. salt
6 TBSP butter at room temperature
1/4 cup Greek yogurt

3/4 cup strawberry puree
1/4 cup almond milk or regular milk
6 egg whites
2 tsp. vanilla

In a mixer, combine flour, baking powder, sugar, splenda and salt.  Add butter and Greek yogurt and mix until the mixture is course and crumbly.  In a separate bowl, mix puree, vanilla, milk, and egg whites.  Add the liquid to the dry mix and blend about 2 minutes.

Bake at 350 degrees for 20 minutes.  Makes 20 cupcakes.

Each cupcake contains 123 calories, 3.3g fat, 20g carbs and 2.8g protein.

I used vanilla protein powder, Greek yogurt and more strawberry puree to make a healthy frosting!! Delish!!

Chocolate Peanut Butter Coconut Protein Granola Bars

Yes, a little bit of everything delicious!!  I used my regular granola bar recipe but was really craving chocolate and coconut.  I decided to modify the recipe and it turned out great!!

I ate another bar while I was getting everything ready for this post!! Hehe.

Chocolate Peanut Butter Coconut Protein Granola Bars
1 ripe banana, mashed (if you want to leave out the banana just used 4 more ounces of applesauce)
4 oz. unsweetened applesauce
3 TBSP honey
1 TBSP dark chocolate peanut butter (I use Peanut Butter & Co. If you don't have this, just add 1 tsp cocoa powder to regular PB.)
6 scoops vanilla protein powder
2 cups rolled oats
1/4 cup mini chocolate chips
1/2 cup shredded coconut (I only had sweetened and really wanted the coconut, so I used it!)

Start by mashing the banana well.  Add the applesauce, honey and peanut butter and blend well. Add the protein powder and oats.  You can use more oats and less protein powder as you like or just use 4 cups of oats.  I wanted the added protein in mine.  The mixture will be sticky and a bit tough to mix but it will work.  If yours is too dry, add a little bit of water until it can be mixed well.  Then add chocolate chips and coconut and mix well.  You could also substitute nuts or dried fruit.  Whatever you like.  This was just what I was craving yesterday!! 

Press the mixture into a lightly greased 13x9 cake pan.  Bake at 350 degrees for about 15 minutes.

Makes 15 granola bars. Each has 144 calories, 3.4g fat, 18.3g carbs and 12.3g protein.  Delish!!

Blueberry Protein Oatmeal

I love oatmeal for breakfast!!  Sometimes I like to change things up when I get tired of the same old bowl of oatmeal.  This recipe can be changed up if you'd prefer to add other berries or nuts.  Sometimes I add mini chocolate chips and peanut butter to make it more of a dessert!!

Blueberry Protein Oatmeal
1/2 ripe banana mashed or 4 oz. unsweetened applesauce
1/2 cup oats
2 egg whites
1/2 scoop vanilla protein powder
1/8 cup almond milk

Mix all of the ingredients together in a large mug or ramekin.  Fold in blueberries, nuts or chocolate chips.  The above picture has 1/4 cup fresh blueberries but I wanted more so maybe add 1/3 to 1/2 cup blueberries.  Microwave for 1.5 to 2 minutes until just set in the middle.

Serving without add-ins- 300 calories, 3.3g fat, 39g carbs and 29g protein.

My blueberries added 15 calories, 0.5g fat, 6g carbs and 0.5g protein.

Homemade spaghetti sauce

Here is my homemade spaghetti sauce served over steamed kale with 2 of my turkey muffins.  Great meal!!  I love this sauce because it is easy, full of veggies and just plain delicious.

Homemade spaghetti sauce
2 TBSP Extra virgin olive oil
1/2 each chopped onion and bell pepper
about 4 carrots chopped
large can of crushed tomatoes about 28 oz, or 5-7 large tomatoes boiled, peeled and crushed
garlic powder
oregano, basil, thyme

Start with the oil in a large pan.  Saute the carrots about 3-5 minutes then add the bell pepper and onion.  Saute until soft.  Add the tomatoes.  If you are using fresh tomatoes you may need to add a bit of water to have a thinner consistency.  Add the seasoning of your choice.  I used 1 TBSP garlic powder and about 1/2 TBSP each of oregano, basil and thyme.  You could also use crushed red pepper flakes if you like a spicy sauce.  Simmer on low for 30-45 minutes until desired consistency.

This sauce stores really well and I just love the fresh taste!!  So easy too.  You can also make a double batch and freeze half for later.

Banana Nut Protein Muffins

 I love banana nut muffins.  Since we eat a lot of bananas here, we always end up with a few overly ripe ones.  So what better to do with them, then make muffins.

Banana Nut Protein Muffins
2 ripe bananas
2 eggs
1/4 cup stevia
1 cup greek yogurt
1 tsp vanilla extract
1 scoop vanilla protein powder
2 cups oat flour
2 tsp. baking powder
1 tsp. baking soda
2 TBSP ground flax
1 tsp. cinnamon
1/2 cup chopped walnuts

Mash the bananas.  Then add eggs, stevia, yogurt and vanilla. Mix well.  Add the protein powder, oat flour, baking powder, baking soda, ground flax and cinnamon.  Mix well  Fold in the walnuts.

Bake at 400 degrees for 18-20 minutes. Makes 12 large muffins.

Each muffin has 135 calories, 5.4g fat, 14g carbs and 8.3g protein.

Southwestern Egg Cups

This recipe is from #busygirlseatclean who I follow on Instagram.

I have been wanting to try this recipe out for a while but just haven't had all the ingredients until now!!  I am kinds funny about eggs.  I never eat eggs out because I am so picky about the way I like them cooked.  I like my scrambled eggs done well so this recipe worried me a bit.  But no worries, these were cooked perfectly for my taste.  I am so happy because now I will have a quick easy egg muffin instead of living off boiled eggs each day!!

Southwestern Egg Cups
Mix together in a small bowl:
1/4 cup each corn, black beans drained, chopped onion and chopped bell pepper

In another bowl, beat 2 eggs, 6 egg whites and a dash of Mrs. Dash Southwest Chipotle.

Spray 9 muffin openings with non-stick spray.  Divide the eggs evenly between the 9 openings.  Mine filled about 1/2 to 3/4 full.  Then add the veggie mix to the eggs.  I had about 2 spoonfuls of veggies per muffin.  Bake at 350 degrees for 20 minutes.  I baked mine for 23 minutes until they were a bit more brown, since I wanted to ensure they were cooked all the way through.  These turned out better then I had anticipated.  I think it is the veggie combo that really steals the show. 

Per each egg muffin- 48 calories, 1g fat, 4g carbs and 5.3g protein.  I had 2 for my serving size with oats and blueberries!!

Zucchini Noodles

I have seen many people use zucchini as noodles on blogs or instagram.  Not sure what they are using but I decided to give these a try with my mandolin.  I used the thick julianne blade.  I started with thin but they were just too thin. The thick blade worked out great.  I cut a whole zucchini which became the amount above. 

I simply dropped the zucchini into boiling water for about 5 minutes until slightly tender like a noodle.  I drained and served with some homemade spaghetti sauce and a serving of my turkey spinach meatballs.  What a great meal.  Since I skipped all the carbs of pasta, I was able to add a piece of Ezekiel garlic bread!  Yummy!!

Creamy Pork Chops

This is a pretty simple dinner, grilled pork chops, brown rice and squash.  I wanted to make a sauce to go with the rice and this is what I threw together.

I started by cooking boneless pork chops in a bit of extra virgin olive oil.  I seasoned them with a little season salt and some grilling spices, you can use whatever you like.  After they were completely cooked, I turned the heat off and added 1/2 cup plain greek yogurt to the drippings in the pan.  I added some black pepper and voila!!  This was a great sauce for the rice and the pork chops.  It was seasoned nicely and turned out really creamy.

Sometimes I saute mushrooms in a little butter and seasoning then add the greek yogurt to make a mushroom cream sauce.  Or you could add a little dijon mustard for a zingy flavor.  All of these are much better than any cream of whatever soup.  Plus the greek yogurt adds some protein to the meal!

Turkey Spinach Meatballs

I like to bake these on Sundays and use them throughout the week.  They reheat really nicely and are quick and easy.  We usually use these for pasta or Jeff's favorite, a meatball sandwich!!

Turkey Spinach Meatballs
14 oz extra lean ground turkey
9 oz bag of baby spinach wilted, or you could use 10 oz frozen spinach
1/4 cup breadcrumbs
1 egg
1/2cup grated cheese, I used the 3 cheese blend parmesean, romano and asiago
2 TBSP garlic powder
salt and pepper to taste

Mix everything in a bowl until combined.  I use a 1/4 measuring cup to scoop out the mix, then divide it into half.  So each meatball is about 1/8 cup.  This made 21 meatballs today, sometimes more or less. Go figure!

Bake at 450 degrees for 23-25 minutes.

Serving size is 4 meatballs.  Each serving has 160 calories, 5g fat, 5.4g crabs and 22.6g protein.  Yummy!!

Pumpkin Protein Bar with Chocolate

These might be the best things I have made in quite some time!!  I was expecting a thinner bar but it really ended up more like cake.  Yummy!!  I made 6 bars with chocolate and 6 bars without.  Any guesses which ones will be gone first!!

Pumpkin Protein Bars with and without chocolate
1/2 cup splenda brown sugar
1/2 cup unsweetened applesauce
4 egg whites
15 oz unsweetened pumpkin
1/2 cup almond milk
1 tsp vanilla
2 tsp cinnamon
1 tsp each ground clove, ground ginger, baking powder and baking soda
1/2 tsp salt
2 cups oat flour
2 scoop vanilla protein powder
1/2 cup chopped walnuts

Mix sugar, applesauce, egg whites, pumpkin, milk, vanilla, spices and salt together well.  Then add remaining ingredients.  Bake in a greased 13x9 cake pan.  Bake at 350 degrees for 30 minutes.  Cool bars about 30 minutes before topping or cutting. Makes 12 bars.

For chocolate topping, melt 2 TBSP mini chocolate chips.  Spread on 1/2 the bars.

Pumpkin bars without Chocolate contain 155 calories, 4.4g fat, 16.3g carbs and 13g protein.

Bars with chocolate contain182 calories, 6g fat, 20g carbs and 13.3g protein.

The next batch I make, I will use regular splenda instead of the brown sugar.  I am not sure what the taste difference will be but splenda brown sugar has almost as many calories as regular brown sugar. I'd like to see if they taste as good as the regular recipe, but with fewer calories.

Oatmeal Raisin Protein Bars

I was having a craving for sweets and thought some oatmeal raisin cookies sounded great.  But of course, that's not on the diet.  So I threw these together and yum!!

Oatmeal Raisin Protein Bars
1 scoop vanilla protein powder
1 cup rolled oats
1/3 cup splenda
4 egg whites
pinch each of cinnamon, allspice and ground cloves
1/4 cup raisins
1/4 cup chopped walnuts
1 TBSP natural peanut butter
1/2 cup unsweetened applesauce
1/2 tsp vanilla extract

Mix ingredients.  I microwaved the PB for about 10 seconds to help with mixing.  Pour into a greased 8x8 pan.  Bake at 350 degrees for 20-25 minutes.  Makes 9 servings

Each servings has 118 calories, 3.7g fat, 12.3g carbs and 10g protein.

Turkey Muffins

No these are not for dessert!!  I have run across quite a few meat muffin recipes and this is what I put together. I wanted something that would work for Italian and Mexican dishes.  I wanted to be able to grab these muffins re-heat and eat.  This was my first batch and I think they turned out great.  I ate the first one with a little mustard and sriracha sauce as a snack.  Yummy!!  I am planning to use these in two days for dinner with whole wheat noodles and homemade spaghetti sauce. I had some ground beef that needed to be used up so I mixed meats.  You could use all turkey or mix with pork.  Just use whatever you have around.

Turkey Muffins
1 lb ground lean turkey
3/4 pound ground beef 90%
1 cup quick oats
3 egg whites
2 tsp. each dry mustard, black pepper
1/2 tsp. each salt, cumin, thyme
2 tbsp garlic powder

Mix together.  Spray muffin tins.  Bake at 375 degrees for 35 minutes.  This made 13 muffins.

Could also add chopped onion and celery.

This recipe had 125 calories, 14.7g protein, 5.6g fat and 4.3g carbs each.  Serving size would be 2 or 3 depending on the dish.  Enjoy!!

Tuna Guacamole

 

 

I have never been a big fan of tuna.  My family always made tuna helper and I was not a fan!! I eat it quite a bit now but this is my favorite way to eat tuna!!  Simple and quick too! 

 

Tuna Guacamole

Mix 1 can albacore tuna with 1/2 an avocado.  I add a little salsa to spice it up. 

 

Pair it with veggies or chips and you have high protein, filling meal.