BBQ Chicken Cauli-Crust Pizza

I love pizza on a ninja turtle level but if there is a way I can make it delicious, easier on the waistline, and sneak veggies in the process then count me in. I hear the complaint that cauliflower crust pizza takes too long to make but really unless you’re popping a DiGiorno in the oven, all homemade pizza takes prep work. You can change toppings but I always make mine BBQ Chicken because its obviously the best kind :).

caulicrustCrust Ingredients:

  • 1 Large head of cauliflower
  • 1 Egg
  • 1/2 cup Mozerella cheese
  • 1/2 cup Shredded parmesan cheese
  • 1/2 tsp Garlic powder
  • Pinch of Salt

Toppings:

  • 1 1/2 cup (or two small breasts) Chicken Breasts, cooked and shredded (I just stick frozen breasts in the crockpot with 1 cup of broth on low for 8 hours)
  • 3/4 cup reduced fat cheese (I use 1/2 moz and 1/2  cheddar combo)
  • 1/2 cup BBQ sauce (I try to find a low sugar sauce like Stubbs)
  • 1/3 cup Sliced red onion
  • Fresh cilantro

To make crust: Preheat oven to 425 degrees. Cut cauliflower into quarters and grate florets (or throw florets into a food processor and pulse until its a rice-like texture). Heat the grated cauliflower in the microwave, uncovered, for 8 minutes. Stir and let cool. Add the rest of the crust ingredients and form into a 1/2 inch crust shape on a piece of foil or parchment. Bake for 25 minutes or until slightly golden brown.

Crust

Mix the pre-cooked chicken with bbq sauce and spread onto the crust. Add the sliced onion and cheese. Bake for 8-10 minutes. Sprinkle with cilantro and enjoy!

slice

Makes 8 slices

Nutrition Stats for 1 Slice:

Cals: 125

Protein: 11 grams

Carbs: 6 grams

Fat: 6 grams

Birthday Cake Protein Pancakes & Waffles

I think that one of the toughest choices in life is deciding whether to eat an elephant ear or funnel cake at the fair every summer. Second runner up is choosing between waffles and pancakes.  I say have them both! These make you feel like you are eating something naughty but pack a ton of protein + fiber so you are satisfied for hours.

birthday

wafflin

  • 1/2 cup Old fashioned oats (ground into oat flour)
  • 1 tsp Baking Powder
  • 1/2 tsp Baking Soda
  • Pinch of Salt
  • 1/2 scoop (or 2 tbs) Vanilla protein powder (optional)
  • 3 packets Stevia (or 2 tbs of a sweetener that measures like sugar)
  • 2 Egg whites
  • 1/4 cup Almond milk (or skim)
  • 3 tbs Applesauce (no sugar added)
  • 1/2 tsp Almond extract
  • 1/2 tsp Butter extract (if you can’t find this, use vanilla but butter extract really makes the “cake” flavor)
  • 1 tbs Rainbow sprinkles

For Pancakes: Blend all ingredients except for sprinkles OR mix dry ingredients together in a bowl and create a well in the center. Add the wet ingredients and mix. Preheat skillet on medium heat. Spray with cooking spray and pour the batter depending on a desired size of a pancake (2-3 tbsp for a medium 1/4 cup for larger ones). Add sprinkles to each pancake. Cook for a couple minutes until you see the edges turning brown and bubbles start to form on the top. Flip with a spatula and cook until browned on the other side. Serves 1

For Waffles: Same mixing directions. Pour half of the batter into a waffle iron greased with non stick spray. Add sprinkles to the batter or just put on top after cooking. (Makes 2 waffles)

Top with some light whipped cream or – to make a frosting topping : Mix 2 tbs nonfat greek yogurt, 2 tbs protein powder, 2 tbs Unsweetened almond milk, and 1 packet of Stevia.

Nutrition Stats: For entire recipe, without topping

Cals: 330

Protein: 26 grams

Carbs: 40 grams

Fat: 6 grams

Sugar: 15 grams

Brownie Batter Pancakes

Chocolate and pancakes are two of the best things in life so why not combine the two? The problem with a lot of protein or healthy pancake recipes is that they turn out dry and spongy. These are light and fluffy. If you want to up the protein content, just add a 1/2 scoop protein powder to the batter. Now, I just need to figure out how to make a healthy version of Dairy Queen’s brownie batter blizzard.

BrownieBatter

  • 1/2 cup Oat Flour
  • 1 tsp Baking Powder
  • 1/2 tsp Baking Soda
  • Pinch of Salt
  • 4 packets Stevia (or 3 tbs of a sweetener that measures like sugar)
  • 2 tbs Unsweetened cocoa powder
  • 3 tbs Applesauce (you could also sub 1/2 of a mashed banana)
  • 2 Egg Whites
  • 2 tbs Nonfat greek yogurt
  • 1/2 tsp Butter extract (or vanilla)
  • Optional add ins: 1 tbs chopped Dark Chocolate, 1/2 scoop Protein Powder

To make a chocolate topping (optional): Mix 2 tbs Unsweetened cocoa powder, 2 tbs NF greek yogurt, 2 tbs Unsweetened almond milk, and 1 tbs or more Stevia.

Mix dry ingredients together in a bowl and create a well in the center. Add the wet ingredients and mix. Preheat skillet on medium heat. Spray with cooking spray and pour the batter depending on a desired size of a pancake (2-3 tbsp for a medium 1/4 cup for larger ones). Cook for a couple minutes until you see the edges turning brown and bubbles start to form on the top. Flip with a spatula and cook until browned on the other side. Serves 2

Brownie Batter2

Nutrition Stats: (for 1 serving, with chocolate topping)

Cals: 169

Protein: 13 grams

Carbs: 26 grams

Fat: 3

Sugar: 3

Fiber: 7

 

 

 

 

Chocolate Chia Pudding

DSC01770These little seeds are a nutritional powerhouse. I usually throw them in overnight oatmeal but once in awhile like to make pudding with them for a super good for you dessert. If you’ve never used chia seeds before, they absorb 10 times their weight in water, making a tapioca-like gel that can thicken sauces or jams, and even help you feel full longer. If you really need an excuse to eat dessert, check out how good these are for you:

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  • 1 1/2 tbs Chia seeds
  • 1 tbs Unsweetened cocoa powder
  • 1 tbs sweetener (I used stevia, but you can sub maple syrup)
  • 2/3 cup Milk of choice (I used almond)
  • 1/2 tsp Vanilla extract

Mix all ingredients together and leave in the refrigerator 30 minutes or overnight. Leave as is or top with berries, coconut, or chopped dark chocolate. Serves 1. Enjoy!

Nutrition Stats:

Cals: 140

Protein: 7 grams

Carbs: 11 grams

Fat: 8 grams

Sugar: 0 grams

Fiber: 10 grams

Skinny Peanut Butter Cookies

For the record, this isn’t really an original recipe. I think everyone’s heard of the 3 ingredient peanut butter cookie ( Mix 1 cup peanut butter + 1 cup sugar + 1 egg). I wanted to try it with stevia to see if they would be just as good – success! I also added some vanilla for extra flavor.

pbcookie2

These low carb beauties can help you fit your fat quota for the day. I’ve been tracking my macro-nutrients lately to make sure I’m getting enough fuel and I tend to fall short on fat. I’ll take any excuse to eat more cookies!

  • 1 cup Peanut butter (I used natural)
  • 2/3 cup Stevia
  • 1 Egg
  • 1 tsp Pure vanilla extract

pbcookie

Preheat oven to 350 degrees. Mix ingredients together and roll into 1 inch balls. Do the criss-cross fork thingy. Bake for 10 minutes. These cookies don’t spread much – but they are a bit more crumbly than a regular cookie. Makes 18 cookies. Enjoy!

Nutrition Stats: for 1 cookie

Cals: 88

Protein: 4 grams

Carbs: 3 grams

Fat: 7 grams

Sugar: 1 gram

 

Karcher Ricotta Pancakes

   Whoa…I logged in today and saw my last post received 5,000 views. I’m flattered that anyone would want to read my little site, let alone people from Bahrain, Portugal, Chile, and other random countries that show up in my viewer stats.
      I realized I need to mix it up with recipes as not everyone likes to cook or bake with protein powder and stevia. This pancake recipe has neither, but is still low sugar and packed with protein . My mom sent me this recipe, which has been in my family for at least four generations on the Karcher side.
ingredients
It wasn’t an unhealthy recipe to begin with and doesn’t need the substitutes I used, I just wanted to see if it would taste just as great with a few changes. The only ingredients I modified were changing the cow’s milk to almond milk and flour to spelt flour, which I’ve been loving lately. Spelt flour tastes great, seems to work better in recipes than oat flour, and is higher in protein than white & wheat flour. It’s also more water soluble, which is why you should use a little less than called for when substituting it in a recipe, hence why you’ll see a scant 1/2 cup. If you go with regular flour, use a whole 1/2 cup.
ricotta
  • 3 eggs, separated
  • 8 oz. low fat Ricotta Cheese
  • 2/3 cup Unsweetened Almond Milk (or skim)
  • Scant 1/2 cup Spelt Flour (or 1/2 cup regular flour..oat flour would probably work too)
  • 1 tsp. baking powder
  • 1 tsp. vanilla
Separate eggs and beat whites until stiff. Set aside. Mix yolks, milk and Ricotta together. Add flour and baking powder, then vanilla. Fold in stiff whites. Batter will be super fluffy. Cook on a pan sprayed with cooking spray. These pancakes aren’t very sweet since they have zero sugar/sweetener in them so definitely go crazy with toppings like fruit. I’ve tried mine with homemade blueberry compote and peanut butter. Serves 4.
Nutritional Stats (1 serving is 2 pancakes)
Cals: 172
Protein: 13 grams
Carbs: 10 grams
Fat: 6 grams
Sugar: 5 grams

Mini Cheesecakes

\cheesecake2

How cute are these?! When I was training for a competition, greek yogurt was part of my meal plan every night. The slow digesting protein helps repair muscle at night. But honestly, have you ever tried to eat plain non fat greek yogurt by itself? It’s gross, unless you feel like eating a bowl of what tastes like sour cream. Luckily, I found ways to make it taste like dessert – one of my favorite ways was to add a little sugar free cheesecake pudding mix to it. I remembered that the other day when I needed to bring a dessert to an event and threw these together. They take less than 5 minutes and are only 25 calories each!

Mini Cheesecakes

  • 1 package of Mini Phyllo Shells
  • 6 oz Plain Non Fat Greek Yogurt
  • 2 Tbs Sugar Free, Fat Free Cheesecake Pudding Mix
  • 7 Strawberries, halved (or 15 berries of choice)

Mix together the pudding mix and greek yogurt. Spoon into phyllo shells. Top with berries. Makes 15

Nutritional Stats:

Cals: 25

Protein: 2 grams

Carbs: 4 grams

Fat: 1 gram

Sugar: 1 gram

MyOatmeal.com – Carrot Cake Oatmeal Review, Recipe, and Coupon Code!

The kind folks at MyOatmeal.com sent me some of their products and I’m over the moon about them.  This company makes your custom blend for you with over 22 billion different combinations. You get to choose what kind of oats, natural flavors, fruits, seeds, and sweetener. You even get to name your blend and they put it on the label – how cool is that? I’ve loved everything I’ve tried from them so far and plan on making another order soon.

oatmeal

To save 15% of your order, enter Promo code: healthy15 when you check out.

The products I’ve tried are Carrot Cake and Cake Batter oatmeal as well as their PB Lean (peanut flour similar to PB2). I’ll review the other two products soon.

The Carrot Cake flavor is SO good. The flavor is really subtle and doesn’t taste artificial at all. Best of all, you could customize it to mix it with the vanilla frosting flavor, snickerdoodle flavor, or add raisins & walnuts. I tried to get creative and came up with a pancake recipe that tastes just like a slice of Carrot Cake – complete with the best part (the cream cheese frosting of course).

Carrot Cake Protein Pancakes

carrotcake

  • 1/2 Cup Carrot Cake Flavor Oats *
  • 4 Egg Whites
  • 2 Tbs of Non-Fat Greek Yogurt
  • 1 Tbs Vanilla Protein Powder (Optional)
  • 1 tsp Baking Powder
  • Dash of Cinnamon and Nutmeg
  • Sweetener to Taste (I used one NuNaturals Stevia packet as the myoatmeal.com oats are already sweetened)
  • 2 Tbs Fat Free Cream Cheese
  • 1/8-1/4 Cup of Sugar Free or Low Sugar Maple Syrup
  • Raisins and Walnuts (Optional)

*Note – if you don’t have myoatmeal.com oats – sub Old Fashioned Oats with 1/4 Cup Grated Carrot and some extra sweetener.

In Blender or Food Processor (I used my Magic Bullet), blend everything except for the Cream Cheese, Syrup, and toppings until smooth. Cook on a griddle and flip when batter bubbles. For Cream Cheese “Frosting”, microwave syrup and cream cheese in a bowl for 30 seconds and mix. Top with raisins and walnuts if you so choose. Enjoy!

Nutritional Stats (For Entire Recipe):

Cals: 320

Protein: 35 grams

Carbs: 34 grams

Fat: 3 grams

Sugar: 3 grams

50 Calorie Peanut Butter Swirl Brownies

If I could sit around all day and eat brownies as big as my face, I would. Honestly. But I’ve noticed that a high brownie consumption correlates with shrinking pants.

DSC01210

I love brownies so much I was craving them at 9am when the thought occurred to me to try to make a healthier version. Luckily, these brownies are healthy enough to eat for breakfast. These are super fudgy and so good that I had to leave the room to keep from eating the entire pan. I’ve been playing around with almond meal in pancake recipes and was happy to find that its natural sweetness bodes well for brownies too. If you don’t have any on hand – you can make it yourself or just sub another part oats.

Peanut Butter Swirl Brownies

  • 1/4 Cup Old Fashioned Oats
  • 1/4 Cup Almond Meal (if you don’t have any on hand, just sub another 1/4 cup oats)
  • 2 Egg Whites
  • 1 5.3oz. container of Low Fat Vanilla Greek Yogurt (don’t use plain non fat – the brownies will taste sour!)
  • 1/2 Cup Unsweetened Cocoa Powder
  • 3/4 Cup Stevia (I used Stevia in the Raw)
  • 1/4 Cup Unsweetened Almond Milk (or skim)
  • 1 tsp. Baking Powder
  • 1 tsp. Vanilla Extract
  • Pinch of Salt
  • 4 Tbs PB2 or Peanut Flour

Preheat oven to 350 degrees. Blend all ingredients except for PB2 in a blender or food processor. Batter will be thin. Pour into an 8×8 pan sprayed with cooking spray. Bake for 10 minutes.

To make peanut butter swirl, mix the PB2 with 3-4 Tbs of water to get a thinner consistency. If you don’t have PB2 – just sub 4 tablespoons of regular peanut butter (but warm it in the microwave first). Using a knife, swirl the peanut butter mixture into the batter.DSC01206

Bake for 10 more minutes. Wait until completely cool to cut into brownies. Then do a face dive into deliciousness. Makes 12 brownies.

Stats for one brownie:

Cals: 50

Carbs: 5 grams

Protein: 4 grams

Fat: 2 grams

Sugar: 2 grams