Cauliflower Alfredo

     If you are wanting a healthy yet decadent delight, then read on people!  This yummy Cauliflower Alfredo is perfect over rice, noodles, or roasted vegetables…and of course the infamous Chicken.  Each of these 5 servings ( 1 1/3 cup) are only 151 calories, 21.7g carbs, 10.9g fiber, 10.8g net carbs, 14.9g protein and 1.7g fat.  This dairy free recipe is a dream come true, and not to be missed!

Ingredients for 5 ~1 1/3 cup servings:

2 medium heads trimmed and chopped Cauliflower (approximately 2.7 pounds)

1 cup 30 cal/cup Almond Milk

1 Tablespoon chopped Garlic

1/2 chopped Onion

1 1/3 cup Nutritional Yeast

2 Tablespoons Mustard (optional)

1 Tablespoon Chicken or Vegetable Bouillon Granules (optional)

     Add Cauliflower to microwave safe bowl and heat til cooked thru, it took me approximately 12 minutes.  Or feel free to steam as an option.  Meanwhile, add all other ingredients to Vitamix or heavy duty blender til fully smooth, then blend in Cauliflower in batches til completely smooth and incorporated.  Enjoy  :) 

Strawberry Protein Parfait

                     

     Do you like the idea of Strawberries, and big mouthfuls of them!?  If so, read on.  This simple dandy is a breeze to whip up.  Very little effort, with extra large results.  Each of these two servings are only 330 calories, 39.8g carbs, 4.2g fiber, 35.6g net carbs, 28g protein and 4.7g fat.  What are you waiting for?

Ingredients for two servings~

1 cup uncooked Oats

1 scoop Quest Vanilla Protein Powder

6oz 0% Fage Greek Yogurt

1 cup 30 cal/cup Almond Milk

1 Tablespoon Chia Seeds

1 cup chopped Strawberries 

     Mix all together, divide in half, chill over night, when ready enjoy!

Pumpkin Pecan Brownies

     So easy, so delicious, and a level of decadence that can’t be beat.  These sugar free, all natural, single ingredient Brownies are perfect for the health conscience eater.  Each of the 9 Brownies are only 99 calories, 17g carbs, 3.8g fiber, 13.2g net carbs, 4.2g protein and 3g fat.  This recipe turns out very moist, almost like a pudding in the mix texture, not to mention a taste like a cooked chocolate pudding.  Involve the kids, and make it a fun play date.  Enjoy. :)

Ingredients for 9 Brownies~

2 mashed medium (8-10oz) ripe Bananas (if you need additional sweetness, add an extra Banana)

2 room temperature Extra Large Eggs

1 cup Pumpkin (I use Libby’s, I have used the cheaper brands, but they are more watery)

1 cup uncooked Oats, grind to flour

1/2 cup Cocoa

1 teaspoon Baking Powder

1 teaspoon Cinnamon

Dash Vanilla

1 Tablespoon chopped Pecans

     Add Banana, Eggs and Pumpkin to mixing bowl, beat til well blended.  Then continue to blend in the Oats, Cocoa, Baking Powder, Cinnamon and Vanilla til fully incorporated, and pour into parchment lined 8x8 or 9x9 pan, smooth batter and sprinkle with Pecans, bake at 350 for 23 minutes.  Remove, and cool.  Enjoy. :)

Protein Pumpkin Pie Muffins

     Pumpkin Pie comes in more than a big circle.  Sometimes, it comes in a small circle.  And, if you are looking for a muscle pumping treat, look no further,… I have you covered.  Not to mention, macros that can’t be beat.  Each of the 18 Protein Pumpkin Pie Muffins are only 82 calories, 6.3g carbs, 1.3g fiber, 5g net carbs, 5.2g protein and 4g fiber.  You don’t have to wait til Thanksgiving for this slice of heaven!

Ingredients for 18 Protein Pumpkin Pie Muffins~

2 Tablespoons melted Coconut Oil

2 medium (8-10oz) ripe mashed Bananas 

2 room temperature Extra Large Eggs

1/2 cup Egg Whites

15oz can Pumpkin ( I use Libby’s, cheaper brands are more watery)

2 scoops Quest Vanilla Protein Powder

1/2 cup Almond Flour

1 teaspoon Baking Powder

1 teaspoon Cinnamon 

Dash Vanilla

1 Tablespoon chopped Pecans

     Add Oil, Banana, Eggs, Egg Whites, and Pumpkin to mixing bowl and beat til fully incorporated.  Then continue to blend in Protein Powder, Almond Flour, Baking Powder, Cinnamon, Vanilla and mix well.  Drop by 1/4 cup into silpat lined muffin cups, sprinkle with Pecans, bake at 350 for 30 minutes.  Enjoy. :)

Blueberry Protein Fluff

     Is it a dessert, breakfast, or a pre/post workout refueling!?  Yes, yes and yes!  What ever your heart desires, this is the perfect healthy snack any time of day.  Each of the two servings are only 334 calories, 49.5g carbs, 5.4g fiber, 44.1g net carbs, 27.6g protein and 6.3g fat.  This whips together in a flash, and is ready the next morning.  Definitely a must try, and as an added bonus, you make two at a time!

Ingredients for two servings~

1 cup uncooked Oats

1 scoop Quest Vanilla Protein Protein Powder

1 cup 30 cal/cup Almond Milk

6oz 0% Fage Greek Yogurt

2 teaspoons Chia Seeds

1 cup Blueberries

     Stir all together, divide in two servings, let sit in fridge overnight, when ready enjoy!

Pumpkin Bites

 

     If you are looking for the perfect bite size snack, and all things healthy, then this one was made with you in mind!  These 32 mini Pumpkin Bites are only 39 calories, 6.4g carbs, .9g fiber, 5.5g net carbs, 1.4g protein and 1g fat.  So then the question becomes, how many mini’s make a serving…that’s a question only the consumer can answer!  ;)

Ingredients for 32 mini Pumpkin Bites~

2 medium mashed (8-10oz) ripe Bananas (if you need additional sweetness add in another Banana)

2 room temperature Extra Large Eggs

3/4 cup Pumpkin (I use Libby’s, cheaper brands are more watery)

2.5 cups uncooked Oats~grind into flour

1 teaspoon Baking Powder

1 teaspoon Cinnamon or Pumpkin Pie Spice

Dash Vanilla

1 Tablespoon chopped Pecans

     Add Banana, Eggs, Pumpkin to mixing bowl til well blended, then blend in Oats, Baking Powder, Cinnamon and Vanilla.  Drop by level Tablespoon on silpat lined cookie sheet, sprinkle with Pecan Chips, bake at 350 for 12 minutes.  Enjoy. :)

Vanilla Pumpkin Snack Cake

      Some say snack, some say cake, so to be fair let's just call it what it really is...a snack cake, Vanilla Pumpkin Snack Cake to be exact.  Wanna know how I can get away with such a declaration!?  Whelp, each of the 9 hearty pieces are only 138 calories, 13g carbs, 1.8g fiber, 11.2g net carbs, 17.5g protein, and 2.7g fat.  So what do you say... snack or cake!?

Ingredients for 9 servings~
1 cup Oats
4 scoops Quest Vanilla Protein Powder
2 extra small (6oz total) ripe mashed Bananas
6oz 0% Fage Greek Yogurt
1/2 cup Pumpkin
2 Extra Large Eggs
1 teaspoon Baking Powder
1 teaspoon Cinnamon
Dash Vanilla
1 Tablespoon chopped Pecans

     Stir all ingredients together til smooth, except Pecans.  Pour into parchment lined 8X8 dish, top with Pecans, bake at 350 for 35 minutes.  Enjoy  :)

Black Bean Pumpkin Sauce

    The taste of Fall is so distinctive, but luckily is versatile enough any time of year.  Pumpkin goes with so many things, from sweet to savory.  Lucky for us, even as a Pasta Sauce!  My 6 servings of Black Bean Pumpkin Sauce are only 225 calories, 54g carbs, 21.4g fiber, 33.4g net carbs, 17.5g protein, and 2.3g fat.  Perfect over noodles, Spaghetti Squash, or roasted Butternut Squash!  Such a fun meatless meal, and dripping with flavor!

Ingredients for six 1 1/3 cup servings~

1 3/4 cup dried Black Beans (sub with 2 cans)

1 diced Onion

1 Tablespoon chopped Garlic

1 teaspoon Chicken Bouillon Granules (sub with Vegetable Broth if Vegan)

29oz can Pumpkin Purée 

14.5oz can Fire Roasted Tomatoes

1/4 cup Tablespoon Balsamic Vinegar

     Add dried Beans to bowl, cover with water, soak overnight, drain, add to soup pot, cover with water, along with Onion, Garlic and Bouillon, simmer 2 hours til Beans are softened, leaving about a cup of remaining juice in the pot, mash coarsely with potato masher,  Stir in remaining ingredients.  Enjoy :)

Lunch all Week

     I do food prep every Sunday, do you?  This is a lovely example of what a nice Lunch paired with a side Salad would look like.  Each of the five 2 cup servings are only 319 calories, 28.8g carbs, 4.9g fiber, 23.9g net carbs, 32.5g protein and 8.3g fat.  These macros are perfect for keeping me full for hours, especially with the addition of the extra fiber in the Greens.  Plus the convenience of having all week prepped and ready to go at a moments notice.  It’s a small inconvenience that continues to pay countless dividends the next 5 days.  If you have never tried food prep, give it a whirl and see what a difference it makes in your day!  :)

Ingredients for Five two cup servings~

1 large diced Onion

1 pound diced Chicken Breast

12oz diced Chicken Sausage (I used 4 pack Johnsonville Apple Chicken Sausages)

1 Tablespoon crushed chopped Garlic

Dash Cayenne

2 large diced Zucchini (1 pound 12oz)

1 diced Red Bell Pepper

1 diced Yellow Bell Pepper

12oz diced Sweet Potato

     Spray base of large stock pot with Pam Cooking Spray, add diced Onion, Chicken Breast, Sausage, Garlic and Cayenne til Chicken cooked thru.  I start on low heat til a few juices start to cover the bottom of pan, as to not scorch. Then add Zucchini and Bell Peppers til crisp tender, drain the juice and set aside for other occasion.  Meanwhile, add diced Sweet Potato to microwave safe bowl, and heat for 5 minutes, check for tenderness, heat an additional minute or two if necessary to soften, and stir into drained Chicken mixture.  Add 2 cups of mixture to five containers, store in fridge for the next 5 days, or put in freezer for later use.  I served mine with a side Green Salad, I also enjoyed a little Mustard stirred in.  Enjoy :)