Recipes

Do you enjoy food as much as I do? Sometimes I am eating lunch while dreaming about dinner or the only thing that gets me through my workout is knowing I get to go home and have breakfast.

I try to keep my recipes simple. Making healthier swaps in your life will make big differences. I currently follow IIFYM (If It Fits Your Macros - read more about it HERE) I have found that taking foods out of my diet (sugar, carbs, dairy, etc.) makes it harder for me to lose weight and be healthy because I will binge. My favorite meal to make is cauliflower pizza it is a 'swap' from pizza with gluten. I find this recipe VERY satisfying and I make it weekly. Below are some of my favorites that I have experimented with! If you try the recipe please let me know your thoughts. Enjoy!!

Breakfast-

Protein Pancakes:

¾ c. egg whites

½ c. cottage cheese

½ c. oatmeal

2 T. coconut flour

½ t. vanilla

½ t. baking powder

put in the blender - put on pan - devour

I topped mine with Lily’s SF chocolate chips and syrup. So, so, so good!

It ends up being 5g fat, 42g carbs, 43g protein = 385 calories

Read more about them (HERE)

Protein Waffles: Makes one LARGE waffle
2 eggs
1/3 cup gluten free oatmeal
1/3 cup cottage cheese
1 scoop protein powder
1/2 t. baking powder
1 t. vanilla
cinnamon 

Put ingredients in a blender and blend. Then put all of the batter into a waffle iron. Enjoy!

They were so delicious I topped with strawberries and honey! You could top with fruit, whip cream, peanut butter, organic syrup!

Nutrition information {can vary on products you use}

These waffles are 23% carbs, 31% fat, 46% protein

408 calories

13.6 grams of fat

1.9 grams of sugar

44.3 grams of protein

 Baked Eggs in Avocado: serves 4

2 ripe avocados

4 eggs

1/8 t pepper

1 T chives

preheat oven to 425. Slice avocados in half and take out pit. Scoop about 2 T from middle of avocado so egg has room. Tightly put avocados in pan. Crack egg into each. Bake 15-20 min. season with pepper

 {Click HERE for more details}

Banana Oat Pancakes

2 eggs

2 medium bananas

½ cup oatmeal (uncooked)

1/8 cup unsweetened applesauce

Lots of cinnamon

Almond milk

Optional: blueberries, nuts, chocolate chips.

Topping ideas: pure maple syrup, PB, honey.

Blend oats until they have a flour texture.

Mix everything else together in the blender. If it needs to be more runny add some almond milk. Place on griddle and cook each side. Add delicious toppings for extra flavor!

{Click HERE for more details}

Eggs In A Mug

One Mug + 1 Egg + 1 Minute In The Microwave = Yummy Cooked Egg!

{Click HERE fore more details}

Avocado Egg Sandwich

1 egg

1/3 of an avocado

1 slice of Ezekiel bread

Put bread in toaster. Start frying egg. Spread avocado onto bread. Place egg on top. Sprinkle with pepper.

{Click HERE for more details}  

Desserts-

Blueberry Zucchini Cake With Lemon Buttercream Frosting 

Ingredients

         3 eggs, lightly beaten

         1 cup vegetable oil coconut oil (warm it to make it liquid)

         3 teaspoons vanilla extract

         2 1/4 cups white sugar

         2 cups finely shredded and drained zucchini

         3 cups all-purpose flour

         1 teaspoon salt

         1 teaspoon baking powder

         1/4 teaspoon baking soda

         1 pint fresh blueberries (you can reserve a few for garnish if so desired)

         Lemon Buttercream

         1 cup butter, room temperature

         3 1/2 cups confectioners' sugar

         1 lemon, juice and zest of (about 2 tablespoons)

         1 teaspoon vanilla extract

                  1/8 teaspoon salt

         **I ADDED already whipped cream, about 1 cup**

Instructions

Preheat oven to 350 degrees F. Prepare two 8-inch round cake pans.

Grate a large zucchini (or two small zucchini) and place in a clean dish towel. Squeeze until most of the liquid comes out. You will want to have 2 total cups of shredded zucchini after it has been drained. Set aside.

In a large bowl and using a hand mixer, beat together the eggs, oil, vanilla, and sugar. Fold in the zucchini.

Slowly add in the flour, salt, baking powder, and baking soda. Gently fold in the blueberries. Divide batter evenly between prepared cake pans.

Bake 35-40 minutes in the preheated oven, or until a knife inserted in the center of a cake comes out clean. Cool 20 minutes in pans, then turn out onto wire racks to cool completely.

Frosting

Combine butter, sugar and salt and beat till well combined.

Add lemon juice and vanilla and continue to beat for another 3 to 5 minute or until creamy add in whipped cream if you want. Fold in zest.

'Cookie Dough'

1 cup greek yogurt

2 T. PB

2 T. chocolate chips

few drops of stevia

MIX --> EAT

Pumpkin Bars

1, 15 oz. can garbanzo beans (chickpeas) drained and rinsed

½ cup pumpkin (pure from a can, not pie filling)

2 large egg whites

1/4 cup low sugar maple syrup

1/2 cup Trumi Whey Protein Powder

1/2 tsp baking powder

1 tsp cinnamon

1/2 tsp pumpkin pie spice

1 tbs stevia

1/4 tsp salt

Optional: 1/4 cup dark chocolate chips

1. Preheat oven to 350 degrees & spray an 8X8 pan with cooking spray. 

2. Put all of the ingredients (except chocolate chips/nuts, if using) in a blender or food processor, and blend until smooth. 

3. Pour batter into prepared baking pan and smooth evenly into pan. If using one of the optional toppings, sprinkle them out evenly over bars.

4. Bake for 23-28 minutes, or until a toothpick comes out clean. Cut into 9 bars.

Read more about this recipe (HERE)

Avocado Pudding

½ avocado

¼  cup almond milk

1 T PB

1.5 T cocoa powder

1 t vanilla

1 stevia packet

tiny pinch of salt

Put all the ingredients in a food processer. It is best if it can go in the fridge 30 minutes or overnight. I topped with some whip cream because all deserts deserve a little whip cream. 

Serves 1

{Click HERE for more details}

Chocolate Banana Ice Cream

2 bananas

1 T peanut butter

1 t. cocoa powder

Splash of unsweetened almond milk

Put all ingredients in blender minus almond milk. Add almond milk if you want it more 'soft serve'.

{Click HERE for more details}

Chocolate Chia Seed Pudding

3 T. Chia seeds

1 C. Milk (I used coconut-almond blend)

1 T. Cocoa powder

1 T. Maple syrup

*optional – Lily’s SF Chocolate Chips

Mix all ingredients together in a plastic container with lid. Shake, shake, shake and place in fridge for 4 hours or over night. Serve with a few chocolate chips! Yum.

Skinny Brownies

3/4 cup nonfat greek yogurt (I used Fage 0%)

1/4 cup unsweetened almond milk

1/2 cup Cocoa powder

1/2 cup Old fashioned rolled oats

1/2 cup Truvia (or any natural/stevia based sweetener that pours like sugar)

1 egg

1 teaspoon baking powder

1 pinch salt

1 teaspoon vanilla

Preheat the oven to 400°F. Grease a square baking dish (I used 8"x8"). Combine all ingredients into a food processor, and blend until smooth (1 minute). Pour into the prepared dish and bake for about 15 minutes. Allow to cool completely before cutting into 9 large squares.

{Click HERE for more details}

Sides/Appetizers- 

Baked Cauliflower 
Preheat oven to 450 degrees
Wash and chop caulfilower 
cook for 18-22 minutes
Add whatever spices you would like!
Read more about the recipe (HERE)

Asian Slaw Salad

One bag of broccoli slaw

1/4 c. Trader Joes Thai peanut dressing

1 cup chopped nuts (I do peanuts. You could also do sunflower seeds, walnuts, pecans, etc.) 

I just mix it all together in a big bowl and serve it. I find it is better the next day because the sauce has gone into the broccoli slaw more.

{Click HERE for more details}  

Lunch/Dinner- 

Balsamic Roast

Ingredients

            2 pound roast (I had a cut up roast from Trader Joe’s, next time I would get a chuck roast)

            1 medium onion, diced

            3 cloves garlic, minced

            3/4 cup chicken or beef stock or broth

            1/3 cup balsamic vinegar 

            2 tablespoons organic tamari

            pinch or two of red pepper flakes

Instructions

 Place your roast in a crockpot 
 Add remaining ingredients over the top of the roast.
 Cover and cook on high for 3-4 hours
Remove roast and pull apart
 Pour remaining juices in blender to get a gravy like sauce, or simply pour over roast as is.

Creamy Chicken Chili

•  1 can black beans, organic – drained

•  1 can corn, organic - undrained

•  1 can diced tomatoes, -organic - undrained

•  20g homemade ranch seasoning or 1 ranch packet

•  1 tsp. cumin

•  1 Tbsp. chili powder

•  1 tsp. onion powder

•  1 8-oz package light cream cheese

•  3 chicken breasts

Clea, chicken, place in crockpot, add all canned items, add spices, finally add cream cheese. Cook on slow for 5-6 hours or high 3-4. When it is done, shred the chicken and mix in the cream cheese. Enjoy! To read more click HERE.

Cauliflower Fried Rice:

Ingredients:

1 head of cauliflower (864g)

1 red pepper (229g)

1 onion (187g)

1 bag of frozen peas (408g)

2 cloves of garlic

½ cup of soy sauce

1 egg

egg whites (150g)

optional: chicken, shrimp, cashews, additional spices, etc.

Wash and cut cauliflower, place in food processor until you have 'rice'. Set it aside. Brown onion and garlic, then add vegetables. In another pan make an omelet and chop into pieces. Next, combine everything together and stir. Finally finished and you are ready to enjoy :) 

Read more about the recipe (HERE)

Darlene's Sloppy Joe's:

1 lb meat (I used TJ's lean beef - it's grass fed and organic)

1 onion 

1/2 cup of ketchup (I used Heinz reduced sugar)

1 tablespoon of mustard 

1/2 tablespoon vinegar

1/4 teaspoon of brown sugar (TJ's organic!)

Cook meat and onion in pan, add all other ingredients and let it simmer for five minutes on low, turn off burner but leave Sloppy Joe’s on for another fifteen minutes. 

Sloppy Joe's:

1 lb. ground turkey (I like 93/7)

½ c. ketchup (there are some great organic ketchups or lower sugar condiments)

3 T. Mustard

1 T. Vinegar 

1 Onion

Cook meat; brown onion; add the rest of the ingredients. Serve. BOOM.

Read more about the recipe (HERE)

Spaghetti Squash:

1.     Preheat oven to 375 degrees.

2.     Take the squash and cut in half.

3.     Spoon out the ‘insides’. Just like you would when carving pumpkins!

4.     Spray a cookie sheet or place some oil on it and lay the squash face down.

5.     Stab some holes with a knife or fork.

6.     Cook for 50 minutes.

7.     When it comes out take a fork to squash forming ‘spaghetti’.

I kept the sauce simple and from Trader Joes. I did add some kale/spinach/onions to the sauce along with ground turkey meat.

{Click HERE for more details}

  

Broccoli Slaw Spaghetti:

1 12oz bag broccoli slaw

1 cup pasta sauce

dash of garlic powder

dash of red pepper flakes

dash of Italian seasoning

dash of pepper

1.     Spray skillet and add broccoli slaw and ¼ cup water. Cook 6-8 minutes stirring occasionally.

2.     Add pasta sauce and other spices and cook about 4 more minutes.

3.     Divide into servings! I found it made about 3 servings.

{Click HERE fore more details}

Turkey/Chicken Quinoa Soup:

Organic Chicken Broth 32 Oz

4 Large Celery’s (Sticks, not whole stalk)

3 Large Carrots

1 Large Onion

2 Cups of Chicken or Turkey

1 Cup of Quinoa

pepper!

Cook quinoa and meat separate. Cook vegetables in microwave first. Mix all ingredients on stove. Serve!

{Click HERE for more details}

White Chicken Chili-

1 T Olive Oil

1 Onion (medium)

2 (4oz) Cans of Chopped Green Chilis

2 t. Ground Cumin

2 (15.8 oz) Cans of Northern Beans

1 (14.5 oz) Can of Organic Chicken Broth

1 ½ Cups Chicken Breast Finely Chopped

extras- shredded cheese, sour cream, salsa

In large skillet cook onion in oil for 4 minutes. Add chilies and cumin; cook for additional 2 minutes. Add beans and chicken broth; bringing to a boil. Reduce heat and simmer for 10 minutes. Add chicken. Serve!!

{Click HERE for more details}

Tuna Lettuce Wrap

1 can of Tuna

Celery- ¼ cup

Pickle- ¼ cup

Onion- 2 T

Plain Greek yogurt OR Avocado- 1 T

{Click HERE for more details}

Cauliflower Pizza Crust Recipe:

1 head of cauliflower, leaves and stem removed

1 tsp basil

1 tsp oregano

1 tsp parsley

1 tsp salt

1/2 cup Mozzarella Cheese

2 eggs

Preheat oven to 400 degrees.  Grate Cauliflower florets into rice like grains (or pulse a few times in a food processor-do NOT over chop)-it should resemble a fine grain like rice.  Pour cauliflower into a large bowl, add herbs, salt, cheese and eggs (beaten).  Use PARCHMENT PAPER on a baking dish or pizza stone to avoid crust sticking!  Place the cauliflower mixture (note-this won't resemble a ball of dough) on the middle of the stone and use your hands to press it into a circle about 1/4 inch thick.  Bake 30-40 minutes at 400 degrees.  Crust will be done when it turns golden brown in color.   Remove crust from oven.  Change oven temp to 450 degrees.  Add pizza sauce, cheese and any toppings you would like- bake about 5 minutes or until cheese is melted (can also broil if preferred)

{Click HERE for more details}