Recipe: Protein Brownies

Having trouble finding that PERFECT protein brownie recipe? Look no further. These aren't like your typical 'healthy' brownies, often made with black beans or zucchini. You just need 6 ingredients that you probably already have in your home! What are you waiting for? You get 9 big fudgy amazing brownies for 143 calories a piece - 15g carbs, 5g fat, 11g protein.

Ingredients:

• 1 cup natural applesauce (222g)
• 1/3 cup almond butter (80g)
• 1 cup DNA whey chocolate protein powder (104g)
• 2 tablespoons cocoa powder (11g)
• 3 tablespoons coconut sugar (36g)
• 1/8 teaspoon sea salt (0.6ml)
• 1/4 cup vanilla DNA whey protein powder (23g)
• 2 tablespoons unsweetened applesauce (28g)

Instructions: 

1. Preheat oven to 325F (163C). 
2. Line a 7" square (or similarly sized) pan with parchment paper (if not using silicone).
3. Mix applesauce and almond butter well.
4. Add chocolate whey, cocoa powder, coconut sugar, and sea salt. Mix well.
5. Pour batter into pan, and set aside.
6. In a small bowl, mix remaining ingredients until smooth. Spoon batter onto brownie batter, and swirl with the back side of a knife.
7. Bake for 16-18 minutes (just until firm).
8. Let cool slightly. Cut into 9 brownies, and enjoy! Store in the refrigerator.
   
   
   *Use your favorite protein powder. BSN sent me this protein to use in recipes*

Recipe: Healthy Chicken Enchilada Casserole

I've never been one to eat enchiladas because they are known to be full of fat and not very good for your waistline. I also wasn't a fan because of the things that they were typically filled with. Over the years, my taste buds have changed drastically and I have broadened the food that I eat. With that said, I love finding new ways to eat 'old favorites' or new recipes all together. 

I have came across many different recipes for enchiladas, but haven't been impressed by the ingredients and nutrition breakdown. The breakdown for this recipe is 388 calories - 32 carbs, 12 fat, and 32 protein. NOTE: This is for 4 servings, but it could easily be 5-6 servings. I prefer eating less, bigger meals. I was so pleased with this casserole and it is definitely going to be one of our regular dishes at home now. It's so easy, really good, filling, and it's healthy!

Ingredients

• 2-3 cooked shredded chicken breasts, cooked (200g)
• 1 cup Medium Enchilada Sauce
• 1 cup Canned Corn
• 1 cup Black Beans (reduced sodium)
• 4 high fiber tortillas (I use Ole - Extreme Wellness Tortilla Wrap)
• 1 cup Shredded Mild Cheddar Cheese

Instructions

1.  Preheat oven to 350 degrees
2. Coat bottom of 8x8 or 9x13 pan with 1/4 cup enchilada sauce
3. Place two tortillas on top of the sauce. If using a 8x8 pan, I suggest cutting the tortillas in half and putting the straight edges near the side of the pan. Top tortillas with 1/4 cup enchilada sauce.
4. Layer the shredded chicken, corn, and beans next!
5. Top layers with 3/4 cup of cheese.
6. Top with remaining 2 tortillas.
7. Coat the torillas with the remaining enchilada sauce. Finish with adding the rest of the cheese to the top!
8. Cook for about 30 minutes.
9. Enjoy!

Recipe: Ritz Chicken

Chicken is one of my favorite things to cook with because there is so much you can do with it! Plus, the macros are easy: 0g carbs, 4g fat, and usually around 25-30g of protein! Not only do I use chicken as the main item for lunches and dinners, but it's also great on pizzas or in soups! To change up dinner the other night, I decided to make Ritz Chicken!

Ingredients

• 1 chicken breast
• 1.5 ounces of plain Greek yogurt
• ½ serving of Ritz crackers
• Salt, pepper, garlic powder
• Optional: Parmesan cheese

Instructions

1. Preheat oven to 350 degrees.
2. Use a nonstick pan or spray olive oil onto pan, then place the chicken in the pan.
3. Mix together the yogurt, seasonings and Parmesan cheese if desired. Evenly coat top of chicken with the yogurt mixture.
4. Carefully coat the top of the chicken with the Ritz cracker (I used Bacon flavored, yum!).
5. Place in oven and cook for 30-40 minutes until thoroughly cooked.
6. Enjoy!

This chicken is so flavorful! By using the Greek yogurt, the chicken stays nice and moist and also it adds more protein! As always, I like to post the macros for those interested! 230 calories | 7g carbs, 6g fat, 36g protein. Keep in mind that this is specific for the brands that I have used, so yours may vary.

Recipe: Carrot Fries

Oh my goodness! You are probably thinking, 'You are crazzzzy! Carrot fries, really??' So good! You have no idea. I have seen these babies around the #fitfam and had the urge to try them this weekend. Some people claimed that these were even better than sweet potato fries. The verdict? THEY ARE. What are you waiting for?  

 

Ingredients

• 2 lbs carrots
• 1 tablespoon olive oil
• Seasoning(s) to taste

Instructions

1. Preheat oven to 400 degree.
2. Peel and slice carrots into size of choice. I prefer mine thin! I have also used a wavy-cutter too. Get fancy!
3. Toss carrots into a bowl with olive oil and seasonings of choice.
4. Arrange carrot fries in a single layer on a baking pan.
5. Bake for roughly 20 minutes, flipping in between. Feel free to use your best judgement if you want your carrot fries cooked longer.
6. Enjoy!

Did you know? Even as little as a medium sized carrot contains over 200% of your daily recommended value of vitamin A. These carrot fries are guilt-free, vitamin packed, and sooooooo good!

Recipe: Sloppy Joes

Yummmmm! Sloppy Joes are a childhood favorite that you CAN'T live without! You may be trying to eat healthier and are concerned that Sloppy Joes aren't a good option, so you opt out - wrong. Sure, you will want to stay away from that great $1 can of Manwich, but you can still have your childhood favorites. Many homemade recipes call for a large amount of ketchup (high fructose corn syrup) and brown sugar. These two ingredients are imperative to making the BEST sloppy joes, but be careful with how much you use!

 

 

Ingredients:

• 1 package Lean Ground Turkey (97% Fat Free)
• 1/2 cup Ketchup
• 1/3 cup Brown Sugar
• 2 tbsp Flour
• 3/4 cup Water

Instructions:

1. Brown ground turkey over medium heat and drain. Return pan to stove on low heat.
2. Add Ketchip and Brown Sugar until combined.
3. Mix the flour with the water and pour into pan. Combine all ingredients.
4. Cook on low and let mixture thicken - less than 5 minutes.
5. That's it! Enjoy!

There you have it, 5 Ingredient Sloppy Joes! Eat this with a bun, wrap, or even a flatbread! Be creative with your recipes and keep your taste buds guessing! Enjoy the fun that is along the journey! It's great to try new things, and to think differently. My sloppy joes made roughly 8 sloppy joes - but it depends on how much you pile on your bun! I divided this into 4 servings (enough for 2 sloppy joes) and the mixture came to 228 calories (14c/4f/33p). Don't forget to adjust for whatever kind of bread you use.

Recipe: Healthy Shepard's Pie

Growing up as a child, your mom probably made this for you. You probably thought it was just leftovers put into a dish and baked. Real crafty mom! In some cases, you could have been right! This dish is super easy and it's filling! It's also so easy to make a big batch of it to eat throughout the week. Turkey, Potatoes, and Veggies - what could be better!?

Ingredients:

• 1 container of Lean Ground Turkey (1.25lbs)
• ½ onion
• 2 cups frozen vegetables of choice
• 1 chicken bouillon cube
• 1 cup of water
• 2 cooked potatoes
• Paprika, Salt, Pepper, Chili Powder (optional)

Instructions:

1. Preheat oven to 375 degrees.
2. Combine the ground turkey and chopped onion in pan over medium heat. Drain once cooked throughout.
3. Place back onto stove over medium heat and add frozen vegetables. Dissolve the chicken bouillon cube into water and add to pan. Spice to your liking, I used the spices listed above.
4. While the frozen vegetables are thawing out and the spices are flavoring your dish, mash the potatoes in a bowl. You may need to add some milk, again - this is to your preference.
5. Transfer your turkey, onion, vegetable mixture evenly into an 8x8 pan. Top with your smashed potatoes. Add additional paprika to the top of your potatoes.
6. Place into oven and cook for 20 minutes.
7. Enjoy!

With the ingredients and brands that I used, this came to 276 calories per serving - 22c/4f/36p. This recipe takes less than 10 minutes on the stove, and you don't even have to put it in the oven for long if your in a pinch because everything is already cooked. I just like to give the potatoes a nice brown on top! Feel free to add whatever kind of vegetables you'd like, changing this to lean beef, or even swapping the regular white potatoes for some sweet potatoes. The options are endless!

Grocery List

So, you want to get healthy but you don't know where to begin? Do you get overwhelmed when you are shopping because you don't know what choice is better? It is very difficult today to get healthy food when the stores are filled with items that claim 'low fat', 'half the fat', 'healthy', 'light & fit', etc. Please be aware that all of these items are FULL OF CHEMICALS! Do not get confused, or misinformed - they are doing what needs to be done to sell their item [a future blog post].

Does this look familiar? Going down aisle after aisle of the store, you see 'options' that are in boxes, plastic, jars, etc. These options were not given 100 years ago, our ancestors ate food - real food. When you are shopping, you must remember to shop in the perimeter of the store. Majority of the items you are shopping for should be found in this region. Fresh foods like fruits, vegetables, dairy, meat, and fish can be found here. Simply by doing this, you can control both the sodium and fat in your diet. Another great tip is to avoid foods with 5 or more ingredients. It is SO important to look at what is put into the products you are putting into your body. When choosing bread for example, the first ingredients should be “Whole wheat flour” or “100% whole wheat flour” not “unbleached wheat flour” or “enriched." Before grocery shopping, make sure you have eaten before hand. If you do into the store on an empty stomach you are likely to grab snacks and junky processed foods. On that note, get rid of the junk food you have in your house. If you don't buy it (or have it), you won't be eating it.

I have put together a grocery list of common items I get when I go grocery shopping. I've broken it down into protein, carbs, fats, beverages, etc. If it's not on this list, there is a good chance that I don't eat it.

GROCERY LIST:

Protein:
Protein powder
Eggs
Egg Whites (Only ingredient - egg whites)
Canned/Bagged Tuna (in water)
Boneless/skinless chicken breast
Wild Salmon
Lean ground turkey (I get the 97% Fat Free from Walmart)
Plain Nonfat Cottage Cheese
Plain Nonfat Greek Yogurt (Only 2 ingredients - Cultured Pasteurized Milk, Live And Active Cultures)
Tofu
Tilapia

Fibrous Veggies:
Spinach
Romaine Lettuce
Broccoli
Asparagus
Bell Peppers
Mushrooms
Cauliflower
Green beans
Zucchini
Cucumber
Carrots
Artichoke
Kale
Brussel Sprouts

Complex/Starchy Carbohydrates:
Brown Rice
Whole Wheat Bread
Black Beans
Chick Peas / Gorgonzola Beans
Old-fashioned Oatmeal
Steel-Cut Oats
Quinoa
Sweet potato
Yam
Whole Grain Tortilla

Healthy Fat Options:
Natural peanut butter or almond butter
- only ingredient should read nut of choice (ex: peanuts, almonds, or cashews)
Olive oil
Coconut Oil
Nuts - Raw almonds, Walnuts, Pistachios, Pecans
Avocado
Chia Seeds
Flax Seeds

Fruit
Lemons (Use in water & fish)
Blueberries
Raspberries
Strawberries
Apples
Bananas
Grapes (Snack only, high in sugar)
Pears

Beverages
Water
Unsweetened Almond Milk
Green tea bags
Coffee

That's it folks! Remember to shop the perimeter of the store, this way you will get all the necessities and none of the junk! Eating these holistic foods will make you full, unlike those pre-packaged meals. It may take a while to get used to the switch, but ones you do - you will be thankful.

 

If you are questioning an item, comment below and I'd love to help you out! Also, if you are ever concerned about an item - I suggest downloading the Fooducate App on your smart phones.

Recipe: Pistachio Chicken

You are always hearing that you should have a good combination of protein, carbs, and healthy fats for dinner right? Well, guess what?! I have the perfect recipe for you! This Pistachio Chicken is a tasty dish that uses crushed up pistachios as the crust which gives you a crunchy texture while reaching your healthy fat intake for the day! I absolutely love the nutty texture. It reminded me of watching baseball and snackin' on nuts at Camden Yards. If you love nuts, you've got to try this!

Ingredients:

• 1 Chicken Breast
• 1/4 cup shelled pistachios
• 1 tbsp egg white
• Pepper (Salt if pistachios aren't salted)

Instructions:

1. Preheat oven to 375. Line baking sheet with aluminum foil for easy cleanup. If you have a baking rack, I suggest using this for this recipe so the chicken can cook evenly. Place on top of baking sheet.
2. Using a food processor, slap chop, etc crush the pistachios into small pieces. The smaller the nuts are, the better they stick to the chicken. If you aren't sure how to crush the pistachios you can always put them into a ziploc bag and beat them a mallet, or something around the house.
3. Place egg white and pistachios into different containers. Add pepper to the pistachios. Note: Depending on the size of your chicken breast, you may need more egg whites.
4. Dredge the chicken in egg white and then into the pistachio/pepper mixture. Depending on your preference, you can coat the chicken entirely or just on top. Place onto backing rack.
5. Bake for 35-40 minutes, or until chicken reaches 165 degrees.
6. Enjoy!

This recipe is super-easy, packed with protein, and a good source of healthy fats! It's perfect to pair with your favorite complex carb such as brown rice or sweet potato. This will have you feeling full for a while due to the protein and fat content. This recipe comes in under 200 calories with 4g carb, 10g fat, and 25g protein. Who's going to give it a try?!

Recipe: White Chicken Chili

I have the perfect recipe for these chilly winter nights we've been having this year. This White Chicken Chili is fast, cheap, and easy! Make this recipe and you can eat it for a couple days, perfect for meal prepping! If you desire and your diet permits, it's perfect to pair with some tasty corn bread! You even have the opportunity to make this either on the stove, or make it in the crock pot!

 

Ingredients:

• 4 (15 ounce) cans white beans
• 1 (15 ounce) can black beans
• 1 (14.5 ounce) Mexican stewed tomatoes
• 1 (4 ounce) can green chilis
• 1/2 C salsa
• 1 T homemade taco seasoning
• 2 chicken breast (frozen works well)
• 1/2 C Plain Greek Yogurt 0%
• 1 t oregano
• 1/2 t cumin

Instructions:

1. Drain the cans of beans halfway.
2. Combine the beans, stewed tomatoes, green chilis, salsa, and cooked chicken into a large pot. Chop up the stewed tomatoes if desired.
3. Make your homemade taco seasoning and extra spices and include into pot.
• (makes about 3 Tablespoons)
  Ingredients:
  1 tablespoon chili powder

  1/2 teaspoon garlic powder

  1/4 teaspoon onion powder

  1/4 teaspoon crushed red pepper flakes

  1/2 teaspoon dried oregano

  1/2 teaspoon paprika

  1 1/2 teaspoons ground cumin

  1 teaspoon sea salt

  1 teaspoon black pepper
4. Cook over low heat for approximately 20 minutes.
5. Mix in Greek yogurt and cook for an additional 5 minutes.
6. Enjoy!

As I stated before, this can be made in a crock pot also. Place all ingredients (raw chicken) except for Greek yogurt in crock pot. This should be cooked on low for 7 hours or high for 4 hours. About 15 minutes before eating, add the Greek yogurt. It's as easy as that!

Recipe: Homemade Chicken Tenders + Honey Mustard

Ahhhhh! Who remembers eating the beloved chicken tenders as a child? Whether they were frozen or from a fast food restaurant - these babies would have a high calorie count, mostly coming from the fat content. Luckily, I have re-made your childhood favorite that won't harm your waistline! I even paired it with a homemade honey mustard sauce, so you won't get the extra preservatives.

Ingredients:

• Chicken Breast (or pre-cut Chicken Tenders)
• 1/4 cup Bread Crumbs
• 1 Egg White
• 1 tbsp Honey
• 2 tsp Dijon Mustard

Instructions:

1. Preheat oven to 425 degrees. Line baking pan with foil, spray with non-stick spray.
2. Cut chicken breast into thin strips if you are using a chicken breast.
3. Pour egg whites and bread crumbs into separate containers.
4. Dredge chicken in egg whites, then into the bread crumbs. Place onto baking pan. Continue until you have all chicken tenders dredged.
5. Place into oven for roughly 20-25 minutes, flipping half way.
6. While chicken cooks, you can mix your honey mustard dipping sauce. Mix both honey and mustard together until it mixes. Before using, mix again.
7. Enjoy!

The nutrition facts for the chicken tenders come to a diet friendly 192 calories (12c/4f/27p). As you can see these are lower in fat than the typical chicken tenders. And of course, these are baked and not fried! Instead of using bread crumbs, you could also grind up oats and dredge them into oat flour as well. As for the homemade honey mustard dipping sauce - 70 calories (17c/0f/-p). You know exactly what is in it, and there is no questioning added sugar or harmful chemicals.

 

Do you have other favorites that you'd like to see made healthy? Comment below and you may see your suggestion on the next blog post!

Recipe: Portabella Pizza

 

Ohhh my goodness! Doesn't that look delicious?! It was - my husband can confirm! These Portabella Pizzas are great for those late night pizza cravings. These allow you to give into your pizza cravings, but keep you on track with your diet/fitness goals. Portabella mushrooms are low-calorie and low-fat, packed with a high count in fiber, potassium, and B vitamins.

 

I had created this great short video to show you how to prep the mushrooms, but Instagram decided to shut down on me which resulted in me losing it. These aren't that hard to make, and they are customizable so you can top them with whatever topping you'd like! These are a must try!

 



Ingredients:

• Portabella Mushroom Caps
• Your favorite pizza sauce
• Toppings of your choice (I used low-fat mozzarella, sauteed onions, and mini turkey pepperoni)
• Seasoning

 

Instructions:

1. Preheat your oven to 425 degrees.
2. Remove the ribs and the short stem from the caps.
3. Place caps on non-stick baking pan. Sprinkle the caps with garlic powder and place into oven for 8 minutes.
4. Take caps out of oven and use a paper towel to remove any excess water. (You may not see any water, but do anyway).
5. Put back into the oven for 8 minutes, and use another paper towl to remove water.
6. Now it's time to have some fun! These are your pizzas so top them with whatever toppings you wish! As stated above, I topped mine with some low-fat mozzerella, sauteed onions, and mini turkey pepperoni and a little basil.
7. Place back into oven for about 8-10 minutes, or under broiler until cheese is melted.
8. Enjoy, guilt-free!

These bad boys clocked in under 200 calories! Yes, all THREE of them! They were so flavorful and delicious. I even paired these pizzas with some sweet potato fries! What toppings would you add to these Portabella Mushrooms? Comment below!

Also, today is the first day of the new poll - be sure to check it out!

Recipe: Whole Wheat Avacado Brownies

 

 

Who loves brownies? Everyone! Who loves the high fat and high calorie count? Noone! Luckily, I came across Taralynn McNitt's Healthy Brownies and couldn't wait to try them! These brownies have absolutely no butter, and no sugar! Oh, and the best part: one brownie is 27 calories (4 g Carbs, 1 g Fat, 1 g Protein, 1 g Fiber, 1 g Sugar). Can you say amazing?! You'll be surprised that the fudgy-ness comes from avacado! I have included the recipe below for easy access.

 

Ingredients:

• 1 Medium Avocado
• 3 Medium Eggs
• 1 Cup Whole Wheat Flour
• 1/2 Cup Unsweetened Cocoa Powder
• 1/3 Cup Hot Water
• 1 Tbsp Vanilla Bean Paste or Vanilla Extract
• 6 OZ Vanilla Yogurt, 5 Packets Stevia
• 3 Tbsp Dark Chocolate Chips
• 3 Tbsp Honey or Agave

 Instructions:

1. Preheat the oven to 350 Degrees
2. Add the egg, avocado, and yogurt to a mixing bowl and mix on high until combined.
3. Mix in the vanilla and Stevia.
4. Add the water to the cocoa powder and mix. The consistency should be like icing. If it’s too thick, add water by the tbsp.
5. Mix the chocolate into the yogurt, eggs, and avocados.
6. Mix well. If you do not have an electric mixer, you can use a food processor or a blender.
7. Add the flour to the mixing bowl. Combine.
8. Add Agave/Honey to batter.
9.  Grease a baking dish and add batter to it. Spread the batter out evenly. Top with chocolate chips.
10. Bake in the oven for 25-30 minutes!
11. Let them cool for about 30 minutes in the refrigerator before cutting into them. You will want to keep these in the refrigerator. The cold air gives the brownies a fudgy texture and brings out the chocolate flavors!
12. Cut the pan into 48 mini bites!

 

That's it! Now you have yourself a healthy alternative to your usual brownies! Feel free to change the chocolate chips to m&ms, peanut butter, chocolate syrup - the options are endless! This would be perfect to add to a sundae, froyo, or maybe the one ingredient ice cream recipe that is coming soon! Stay tuned!

If you try these awesome fudgy brownies, please comment below and tell me your thoughts! Have a little fun and have your friends & family try them, but don't tell them secret ingredient!

Recipe: Spaghetti Squash

Doesn't this look delicious? It looks just like spaghetti, right? If you haven't ever had Spaghetti Squash - you need to go buy one right now. It's the perfect healthy switch if you absolutely love your pasta! Spaghetti squash contains many nutrients, including folic acid, potassium, vitamin A, and beta carotene. It is low in calories, averaging 42 calories per 1-cup (155 grams) serving.

Not only is it healthy and delicious, it's also really easy to make! Preheat your oven to 375 degrees and cover a baking sheet with aluminum foil for easy clean up. Spray with non-stick spray. While your oven is preheating, use a knife and carefully cut the squash in half lengthwise. This can be very tricky, so be patient and be careful. Once you have the squash apart, you will see seeds just like you do in a pumpkin. Use a spoon and get all of the seed and stingy-ness out. I like to sprinkle garlic powder on the inside of each half, but the seasoning choice is up to you! Lay both halves face down on the sprayed aluminum foil. Pierce the outside with a fork 3-4 times. Cook for 45 minutes.

 

Now it's time for the magic to happen! Once the squash is out of the oven and cooled enough for you to handle, it's time to make spaghetti. Hold one half in your hand (you may want to use a towel if it's still a little too warm), use a fork and gently pull the spaghetti. Pretty cool huh? Keep doing this until you get down to the skin.

 

 

Now you can customize your dish any way you wish! For dinner last night, I topped it off with my favorite spaghetti sauce, lean ground turkey, and a sprinkle of mozzarella cheese. In the past, I have added other vegetable or I have also made Chicken Parmesan.

 

I'd love to hear what you do with your spaghetti sqush, or how yours turns out! Be sure to become a member so you won't miss out on new, upcoming recipes!