Samoa Protein Shake

I have zero self control with Girl Scout cookies, which is probably why I avoid purchasing them/having them present in my house.


I made this drinkable version that won’t go straight to the badonk:


  • 1 scoop Vanilla protein powder
  • 1 tbs Butterscotch pudding mix (I used fat free/sugar free)
  • 1/2 tsp Xantham Gum (optional)
  • A few drops of coconut extract
  • 1-2 tbs Unsweetened coconut flakes, toasted
  • 1 tbs Sugar free Hersheys syrup (or chocolate chips)

Blend all but the last two ingredients with ice and water or almond milk. Garnish with the coconut flakes and chocolate or mix it all together.

Nutrition Stats: (for 1 shake, blended with 1 cup almond milk)

Cals: 196

Protein: 24 grams

Carbs: 13 grams

Fat: 5 grams

Sugar: 2



Red Velvet Coconut Flour Pancakes

Being snowed in and having most of your Saturday plans cancelled isn’t the worst thing.


Instead of a fancy rubber chicken political dinner, my husband and I now have big plans that include a movie and maybe some chili and cornbread.  Also, it gave me some time to come up with this delicious number:


After digging through my cupboard, I finally found red food coloring which I’m pretty sure I’ve had since college. Can you get botulism from old food coloring? Well, I feel fine for now. I’ll get more when I can make it to the store. Enjoy friends!

Red Velvet Coconut Flour Pancakes

  • 3 Tbs Coconut Flour
  • 3 Egg Whites
  • 1/4 Cup of Unsweetened Almond Milk (or skim)
  • 1 Tbs Cocoa Powder
  • 1/2 tsp Baking Powder
  • 1 tsp Vanilla Extract
  • 2 Tbs Greek Yogurt (not necessary but gives it a better texture)
  • 1 Tbs sweetener of choice (I used 2 packets of NuNaturals Stevia)
  • A few drops of Red Food Coloring

For Cream Cheese “Frosting”:

  • 1/4 Cup Syrup (I used Sugar Free, but you can use Pure or Low Sugar)
  • 3 Tbs Fat Free Cream Cheese

For pancakes: mix dry ingredients together and add liquids gradually.  The batter will be thick to the point you can spoon it on the a warm griddle sprayed with cooking spray.  For syrup, heat cream cheese and syrup in a bowl in the microwave for 30-45 seconds and whisk together (I ran mine through my magic bullet to get it smooth)

Nutritional Stats: (For Entire Recipe)

Cals: 249

Protein: 23 grams

Carbs: 21 grams

Fat: 6 grams

Sugar: 4 grams

Low Carb Almond Joy Pancakes

Apparently, making breakfast food taste like a candy bar is my new thing. I’m completely OK with that…I can’t for the life of me understand people who like to eat plain egg whites and oatmeal every morning. The secret to the low carbs in this recipe is coconut flour – if you haven’t tried it, trust me when I say its a game changer.


  • 3 Tbs of Coconut Flour
  • 3 Egg Whites
  • 1/4 cup Unsweetened Almond Milk (or Skim milk)
  • 1/4 tsp Coconut Extract
  • 1/4 tsp Baking Powder
  • Stevia to taste (I use 1-2 packets of NuNaturals Stevia)
  • 1 Tbs Mini Chocolate Chips
  • 1 Tbs Unsweetened Coconut

Whisk all ingredients except coconut flakes and chocolate chips in a bowl. Pour into mini pancakes on a griddle or pan sprayed with cooking spray. Top with chocolate chips and coconut.

For entire recipe:

Cals: 276

Protein: 16 grams

Carbs: 26 grams

Fat: 13 grams

Sugar: 14 garms