Heart Healthy Valentines Cupcakes

     It's all about matters of the heart, especially at Valentines.  Even better if it's good for the ole ticker!  I have a couple of ingredients that really promote health in this recipe, which spells love in my books.  Each of these 10 cupcakes are only 166 calories, 19g carbs, 3.6g fiber, 12.8g sugar alcohol, 2.6g net carbs, 5.4g protein and 14.2g fat.  Make a batch for your sweetheart, kids, teachers, parents, friends, coworkers...or just keep them for yourself!  ;) 

Ingredients for 10 Cupcakes~

1 small (approx 4oz trimmed) Zucchini

2 Tablespoons Butter, room temperature

1/3 cup Lakanto Monk Fruit~use code Paige20 at checkout for discount

1 small (approx 3.5oz flesh) ripe Avocado, peeled and seeded

2 XL Eggs, room temperature

1 cup Almond Flour

1/2 cup Cocoa Powder

1 teaspoon Baking Powder

Dash Cinnamon

Dash Vanilla

Food Coloring if desired, optional

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1 Tablespoon Butter, room temperature 

1/4 cup/2oz Cream Cheese, room temperature

2 Tablespoons Sour Cream

1/3 cup Lakanto Confectioners Monk Fruit~use code Paige20 for discount at checkout

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Sprinkles for garnish as desired, not included in macros

     Trim ends of Zucchini, grate into a dish towel, squeeze excess liquid, and set aside.  Meanwhile, using first set of ingredients, add Butter and Monk Fruit to mixing bowl, beat til well combined, then blend in Avocado and Zucchini, next beat in Eggs, then remaining first set of ingredients.  Drop by 1/4 cup into heart shaped silicone cupcake liners, use regular rounds if necessary, set on a baking pan, bake at 350 for 25 minutes.  Remove, and cool.  Meanwhile, using second set of ingredients, beat Butter and Cream Cheese til well blended, add in Sour Cream and finally Confectioners Monk Fruit (add in Food Coloring if desired) til fully incorporated.  Frost each Cupcake equally (approximately 1/2 Tablespoon) and decorate as desired.  Enjoy  :)

Mocha Protein Fudge

     Finally a Fudge that you can have for breakfast...actually, any time of day...and especially as a guilt free dessert!  This amazing decadent sink your teeth into delight is only 270 calories, 22g carbs, 5.7g fiber, 13g sugar alcohol, 3.3g net carbs, 24g protein and 18g fat per each of the 4 servings.  The other beauty is that this whips together in a flash, and requires little time for set up.  I just can't rave on this one enough.  Will be making this again to have on hand!  :)

Ingredients for 4 servings~

1/4 cup Coconut Oil

1/2 cup Almond Milk (I use 30 cal/cup)

1 Tablespoon DeCaf Coffee Granules 

1/4 cup Lakanto Monk Fruit~use code Paige20 at checkout for discount 

4 scoops Quest Chocolate Protein Powder~sub with favorite

Dash Cinnamon

Dash Vanilla

2 Tablespoons Lily's Stevia Sweetened Dark Chocolate Chips, divided in half~sub with favorite Chocolate Chips

     Add Oil to mixing bowl, heat Milk to simmer and pour over Oil, stir til melted, then blend in remaining ingredients but only 1 Tablespoons Chips.  Pour into parchment lined loaf pan, I coat mine with a thin film of cooking spray, then top with remaining Chips, chill in fridge two hours.  Remove, slice into 8 squares, spread apart enough to give the edges room to breath, and chill again another 2 hours so sides will dry.  Enjoy  :)

Peanut Butter S'mores Cookies

     Let's be clear, today it's all about me and my needs...and this was one of them.  The thought came to my mind, then I had to stop what I was doing and make it a reality.  I don't know if you have ever had a Peanut Butter cup stuffed inside a S'mores, but it's darn good.  AND, luckily, this is a healthy guilt free version.  The entire recipe is 408 calories, 39g carbs, 20g fiber, 13.5g sugar alcohol, 5.5g net carbs, 33g protein and 24g fat.  Feel free to give one away, but personally I'd just save it for another time...and right now might just be that time!  Enjoy :)

Ingredients for 2 Cookies~

1 Quest Nutrition S'mores Protein Bar, wrapper removed, cut in half

1 Quest Nutrition Peanut Butter Cups, wrappers removed

14 Lily's Stevia Sweetened Milk Chocolate Chips, sub with favorite flavor

     Unwrap and cut S'more Bar in half equally, add half to cooking sprayed microwavable surface and heat for 10 seconds, remove and flatten into as large a circle as possible, wrap around Peanut Butter Cup and place on silpat lined cookie sheet with seams face down, repeat process with remaining ingredients.  Bake at 325 for 4 minutes, remove and top each with 7 Chocolate Chips, allow to cool.  Enjoy  :) 

Fudge Sprinkled Yellow Cupcakes

 Let's be honest ...it's all about the frosting.  And, if you want to shave 55 calories off each Cupcake then cut the Frosting ingredients in half...but why would you!?  In reality, I consider this one having a little bit of Cupcake with my Fudge...which is exactly how I like it.  Each of these 6 are 293 calories, 28g carbs, 3.3g fiber, 21.3g sugar alcohol, 3.4g net carbs, 8.5g protein and 26g fat.  The next time you are in the mood for simple indulgence, give this one a try!  :)

Ingredients for 6 Frosted Cupcakes~

2 Tablespoons Butter~room temperature

1/3 cup Lakanto Monk Fruit~use code Paige20 for discount at checkout 

2 Eggs~room temperature (I use Extra Large)

2 Tablespoons Sour Cream

1 cup Almond Flour

1 teaspoon Baking Powder

Dash Vanilla

Dash Cinnamon

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2 Tablespoons Butter~room temperature

3oz/6 Tablespoons Cream Cheese~room temperature

1/4 cup Sour Cream

1/4 cup Cocoa

1/3 cup Lakanto Confectioners Monk Fruit~use code Paige20 at checkout for discount

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Sprinkles, if desired for garnish (not included in macros)

     From first set of ingredients, add Butter and Monk Fruit to bowl and mix with beaters til fluffy, then add in Eggs til well incorporated, followed by the rest of the ingredients til well beaten.  Drop 1/4 cup batter into 6 silicone lined muffin tins, bake at 350 for 20 minutes.  Meanwhile, using second set of ingredients, beat Butter and Cream Cheese til smooth, beat in Sour Cream, then Cocoa and Monk Fruit til well incorporated.  When Cupcakes are cooled, frost each equally, if desired add Frosting to piping bag and pipe on Cupcakes.  Garnish with Sprinkles if desired.  Enjoy  :)

High Protein Cocoa Bombs

 

     I always look to see how something can be made healthier.  And, today was no exception.  How could I turn a regular Cocoa Bomb into an acceptable daily treat...ok ok, maybe not every day, but frequently,...and guilt free.  That's when I came up with filling the middle with Protein Powder vs Hot Chocolate.  Plus, by making the coating thinner and omitting the marshmallows, I was able to cut a few unnecessary calories.  One thing I will point out is that sugar free Chocolate can tend to oxidize, it's not harmful, but it's not beautiful either...alas, nothing a few sprinkles can't fix.  Each Cocoa Bomb is only 275 calories, 27g carbs, 13g fiber, 9g sugar alcohol, 5g net carbs, 25g protein and 13g fat (garnishments not included in macros).  Now, to give or to keep?  These would make a nice gift for your workout partner, valentines day sweetheart, mothers day, fathers day, a anniversary, a birthday,  a teacher, the holidays, or just a nice surprise for a favorite friend...even if you are that friend!  :)

Ingredients for one High Protein Cocoa Bomb~

1 Cocoa Bomb mold, 2.5 inch diameter, or slightly less~ I cut mine into individual pieces

Muffin Tin, optional

3 Tablespoons Lily's Stevia Sweetened Chocolate Chips, pick your favorite flavor

1 scoop Quest Chocolate Milkshake Protein Powder

Extra Chocolate for drizzling, optional, not included in macros

Sprinkles for garnishment, optional, not included in macros

     Set 2 Cocoa Bomb molds in muffin tin, add Chocolate to microwave safe bowl, heat for 30 seconds, stir til smooth, repeat in 12 second increments if necessary til fully melted and smooth.  With your spoon, coat the inside of each well equally, making sure to cover thoroughly, especially near the rim.  Put in freezer for atleast 10 minutes.  Remove and GENTLY/SLOWLY pull the mold away from the shell, turn it upside down and let it come to a rest on your work surface, I prefer a small cutting board.  Let rest over night or for several hours with out touching,  the shell will harden with time and make it easier to work with.  When ready, turn shells right side up, fill one half with a scoop of protein powder, and GENTLY pick up empty side and heat rim of shell on warm skillet til wet around edge, then adhere to mate, wipe any excess melted chocolate if necessary, or use the extra to coat the seal.  I melt a little extra Chocolate, add to ziplock baggie, snip the corner and drizzle on top to garnish, along with Sprinkles.  This is optional and not included in macros.  Use a cup and half of simmering water or 30 cal/cup Almond Milk to pour over Cocoa Bomb, stir til fully combined.  Although Marshmallows are not part of this recipe, feel free to sprinkle a few on top if desired, not included in macros.  Enjoy  :)

Simple Hummus

     I love it when things are simple, and did I mention delicious!?Nothing could be easier about this recipe, very few ingredients but same rich flavor.  My fun new idea with Hummus is to use it in place of Salad Dressing (I also use Cottage Cheese, a small Avocado, Balsamic Vinegar, or Salsa).  This recipe has four 1/4 cup servings, each has 92 calories, 15g carbs, 3g fiber, 12g net carbs, 5.3g protein and 1.5g fat.  Whip this up in minutes any time you get a hankering for fresh Hummus, so long store bought!

Ingredients for 4 servings~

15oz can Garbanzo Beans, drained

2-3 Tablespoons Lemon Juice

Garlic~powder, salt, or freshly chopped as desired

Sliced Green Onion, for garnish as desired

Everything Bagel Seasoning, for garnish as desired

     Add drained Beans, Juice, and Garlic to microwave safe bowl, heat for 45 seconds, add to food processor and blend til smooth, garnish as desired.  Enjoy  :)

Cranberry Chicken Dinner

                         

     If you are looking for a fun new idea for dinner that's low in calories, carbs, fat and sodium, plus high in protein and health, this is one to try.  And, if you are looking for ideas, asking a friend is also a  good idea (thanks Liz).  A simple fun sauce and a quick toss in the oven (or crockpot), and voila it's dinner folks.  This 6 serving dish is only 200 calories, 22g carbs, 1.4g fiber, 16g sugar alcohol, 4.6g net carbs, 33g protein and 4g fat.  Serve with Broccoli or Green Beans, and a 1/2 cup of Pasta and call it the perfect meal.  Enjoy  :)

Ingredients for 6 servings~1/4 cup Sauce plus 5-6oz Chicken~

1 Tablespoon Olive Oil

1/2 Onion, chopped

1 Tablespoon chopped Garlic

Dash Cayenne Pepper

6oz fresh Cranberries

Juice of one Orange

1 teaspoon zest of Orange

1 Tablespoon Apple Cider Vinegar

1 teaspoon dried Rosemary

Dash Pepper

1/2 cup Lakanto Monk Fruit~use code Paige20 for discount at checkout~sub with sweetner of choice

2 pounds Chicken Breast, divided in 6 equal pieces

     Add Oil, Onion, Garlic and Cayenne to skillet, heat til golden brown, add remaining ingredients minus the Chicken, simmer til Berries burst and sauce thickens, remove from heat, pour over Chicken in baking dish, bake at at 375 for one hour, or in crockpot on low for 6-7 hours.  Serve Chicken with 1/4 cup Sauce on top.  Enjoy  :)