Recipe: 2 ingredient cookies!!

I’d been hearing about these cookies for some time, but just got around to test-driving the recipe.  And while the original/base recipe truly does only call for 2 ingredients (bananas & rolled oats – baked at 350 degrees for 15 minutes) – as usual, I’ve put my own spin on it.

These are 100% NATURAL, HEALTHY “cookies” – that have served as an alternative breakfast/dessert option. Now, I’ve done several versions – to include a “protein bar” version. But here I will just outline the basics, and what I’ve tried that have turned out to be my favorites.  Best served right out of the oven!

Get this – BEFORE any add-ins, the ENTIRE BATCH of cookies (14-16 depending on the size) is roughly only 500 calories!! (2 medium sized bananas = about 210 cals; 1 cup of oats = about 300 cals, so even if you wolf down half, it’s all good! Or as the poster of the original recipe states “…If I ate 8 cookies, I’ve had: 1 banana, 1/2 cup of oats, and half a handful of chocolate chips and walnuts. Amazing. Leave out the chocolate chips and they are all health…”)

For the “protein” version – added a scoop of whey protein powder & 2 TBSP of greek yogart which added roughly 150 calories – to the ENTIRE batch.

For my favorites versions, I usually split one batch into thirds (or make a half batch), and add one or two “mix-ins” (no including spice/cocoa powder) roughly 1 TBSP each. Again, the additions are minimal and will not add a significant amount of calories to the mini-batches.  I only can eat 3 at one sitting, so I’m not sweating the additional calories.

My faves:

• Oatmeal Raisin – add cinnamon & raisins
• Banana Nut Bread – add cinnamon, walnuts, & raisins/dried cranberries (shown below)
• Almond Joy – add cocoa powder, almonds, coconut flakes (shown below)
• Chocolate Chip  – add vanilla extract, dark choco chips, & nuts if you like
• Peppermint Patty – add peppermint extract & cocoa powder
• Cafe Cocoa – add coffee extract, cocoa powder, & chocolate chips

I believe that the possibilities with these are endless (and YUMMY!)

2 for 1 Recipe(s): Banana-Walnut-Blueberry Protein Pancakes & Easy Omelettes

Administrative note: as a general rule of thumb, if you see something I’m posting a “recipe” for, it’s something that I’ve worked into my own lil’ mix of something I saw somewhere else – either that, or an experiment of bringing together my favorite foods/flavors/things and attempting to make them more healthy. That’s it.  Not a chef but any stretch of the imagination – I just know what I like. My dietary needs  (and portions) are a bit different than most due to my weightloss surgery (particularly getting in enough protein)…but this food is good for eating for ANYone.

Now…let’s get to the grub

This protein pancake re-mix is based off of the recipe I posted last week. I did add the milled flaxseed as planned to beef up the fluffiness this go round)

BANANA WALNUT BLUEBERRY PROTEIN PANCAKES

• 1 scoop of protein powder
• 1 egg white
• 1/2 tsp baking powder
• 1 dollop (I’m guessing maybe a heaping TBSP) of GREEK yogart – I used plain, but for added flavor you can use flavored, though it will add calories
• splash of milk (as needed to thin out batter, BUT batter will NOT be as thick as regular batter)
• 1 scoop of protein powder (I used vanilla, but chocolate would work just as well for this)
• 1 egg white
• 1 tbsp milled/ground flaxseed* (not required, but the texture/fluffiness I found was better with this batch)
• 1/2 mashed banana (save the other half for topping!)
• 1/2 tsp baking powder
• 1 dollop (I’m guessing maybe a heaping TBSP) of GREEK yogurt – I used plain, but for added flavor you can use flavored, though it will add calories
• splash of milk (as needed to thin out batter, HOWEVER, batter will NOT be as thick as regular batter)

After blending all of the ingredients, cook using your usual method of making pancakes. This go round, I used organic virgin coconut oil – which added a level of flavor and deep golden color that I loved!

I topped these with sliced bananas, blueberries, walnuts, & organic maple agave nectar. Delishhhhhh.

EASY (microwave) OMELET

I know this is probably nothing new to most folks, but I get asked about the “recipe” alot, so I decided to post.  It’s quite simple, really:

• 1 egg
• splash milk (your preference)
• non stick cooking spray
• your favorite omelet ingredients
• bowl (regular cereal size is fine)

 

      spray the bowl with non stick cooking spray; crack & scramble the egg (add your favorite things & scramble again to fully mix); microwave for approximately 2  minutes (I use 2 minutes, as I like my eggs hard. Also, if you use more than one egg or ALOT of additions to your omelet, the cooking time will increase)

Recipe: Buffalo Chicken “Cupcakes” (you’re welcome!)

Let me first preface this by saying that CLEAN EATING is best.

I get it. (and you should, too)

However, due to a limited food budget, I can’t always totally “clean” everything up.  The next best thing for me, is to make it as healthy (ie: lower calories and reduced fat) as possible.

That said, I decided to try a different version of the savory “cupcake” since it seemed to go over well with everyone I shared the recipe with (you can check out the Lasagna cupcake recipe HERE) I just needed to find something worthy that would make me want to give it a go. I had heard rumors of a buffalo chicken cupcake circulating on Pinterest, but upon doing my research, was not impressed with what I found.

I’m rather picky (go figure)…and I HATE bleu cheese. But I DO have a great buffalo chicken dip “concoction” that everyone seems to lovvvvve (full of fat & calories, no doubt!)…and I decided to tweak that a bit, and use it as the base for this version of savory ‘cupcake’.

You are SOOOOOOO gonna love these!!
While this is not a CLEAN recipe… it IS  a delicious, low-fat alternative to something I love. (Granted, due to the fact that I am a bariatric surgery patient, I can only consume one or two of these at one sitting…but the ingredients keep this on the healthy side, no matter the serving size you choose)

What I did was loosely based on what I do for the dip.  I also only made 6 cupcakes, so you will need to double my measurements for a full pan. I will work on tweaking the recipe each time I make it – but for now…

Base ingredients & recipe (no real measurements, I just went with what felt good *lol*) –  here goes:

• All natural won ton wrappers (2 for each “cupcake – more info/nutrition for these won ton wrappers HERE)
•  shredded chicken breast (about 1 cup; broiled/sauteed/boiled/roasted. YOUR CHOICE; sea salt & pepper to taste. I also used some dried spices)
• hot sauce (to taste!)
• Reduced Fat/Fat Free Cream Cheese (about 4oz – I used the Weight Watchers reduced fat Cream Cheese Spread – you can use FF cream cheese to also)
• Light /Fat Free Bleu Cheese dressing (about 1/4 cup – I HATE b.c., so I opted for Ranch)
• Reduced Fat shredded cheese (about 1/2 cup – I opted for a mexican cheddar/jack blend, but that is up to you)

1. Toss the shredded chicken in hot sauce & set aside.

2. Take half the package of cream cheese and warm (about 30 seconds) until soft enough to blend with a fork. Pour about 3 TBSP of dressing (bleu cheese or ranch), and 1/4 cup shredded cheese and mix.

3. After you’ve lined the muffin  pan with the 1st won ton wrapper layers, continue to layer as follows:

• Cream cheese mixture (about 1 tsp)
• Dash hot sauce
• Chicken
• Wonton
• REPEAT (do not add a 3rd wonton)
• Top 2nd chicken layer with a sprinkle of shredded cheese

Bake at 350 for about 15 mins.

THE BEST PART OF THIS RECIPE (for me)? See image below under dinner (based on the info I plugged into My Fitness Pal, for 2 “cupcakes”. You could eliminate the 2nd layer of wontons if you like, but as is, roughly only about 300 calories for some seriously satisfying yummy goodness! Pair a couple with some fresh veggies, and you’re golden!!!

Recipe: Protein PANCAKES! (and who doesn’t love PANCAKES?!?!)

Well, I have found another breakfast option that will help me stay on track, but also give me plenty of room for flavors/textures/layers. The PROTEIN PANCAKE!! It’s not totally “clean” due to the protein powder (and whatever else you may decide to add to it) – but it IS healthy! And that’s the goal…

I have been scouring The Interwebs for a quick & easy recipe since there are so many out there. Based on them, this is what I came up with for a BASE recipe:

• 1 scoop of protein powder
• 1 egg white
• 1/2 tsp baking powder
• 1 dollop (I’m guessing maybe a heaping TBSP) of GREEK yogart – I used plain, but for added flavor you can use flavored, though it will add calories
• splash of milk (as needed to thin out batter, BUT batter will NOT be as thick as regular batter)

Today, I went with chocolate protein & a dash of cinnamon along with the other ingredients. I cooked with Pam cooking spray today, but next time, I’m going to try coconut oil. I finished them off with chopped pecans, diced strawberries, maple flavored organic agave nectar & fat-free whipped cream. DIVINE!!! (kid tested & approved, too!)

From here, there are endless possibilities & incarnations.  And though they aren’t as fluffy as regular pancakes, you can beef up the batter with one/more of the following – which I will be doing on the next batch. A little trial & error never hurt!

• 2 TBSP whole wheat/almond/coconut/etc FLOUR
• 2 TBSP rolled oats
• 1/2 mashed banana
• Flax/Chia seeds (ground)

Additionally, there is SO much you can do with the layers of flavor (in the batter and/or as a topping), too.  some examples that I plan to test are:

• Flavored extracts
• Fruit (dried/frozen/fresh fruit (NO SUGAR ADDED if possible!)
• Dark chocolate chips (a few won’t hurt!)
• Peanut butter (PB2 would be GREAT for this as it will add all the flavor and very few calories/fat)
• 100% pure maple syrup
• agave nectar
• organic honey
• flavored yogurt
• nuts
• applesauce
• dried coconut

I’m already thinking about what I may like to try next: Maybe peanut butter & jelly (raisins)? Or Choco-coconut? Perhaps Peach-pecan? Even Peanut butter-banana? How about chocolate-mint?

*DROOL*

Really beginning to love the possibilities.  I hope you do, too!!!

Something old? Something new!

 

I’m not really good with change.

AT ALL!

I don’t embrace it as I should.

AT ALL!

 

But along this journey, there have been LOTS of changes.  Especially where food is concerned. What, how much, and the type of food. Things that I love I not longer eat by the long ton. And things that I never used to eat are beginning to find a place in my daily meal plan.

 

Incorporating clean eating has not come without some challenges. Since I started the 1st DietBet challenge a few weeks ago, I’m glad to say that I’m at about 85% clean eating – and can definitely tell the difference in how I feel.  AND the scale has started to move. FINALLY. Not dramatically so – but on average, about a pound a week. And I’m ok with that.

 

It stands to reason that as I grow in health, I’m open to other food options that I may not have considered before. Vegetarian fare is not something I ever would have considered for myself.  I LOVE chicken. Even more than bread & pasta…and that’s saying ALOT. I can live without beef, and even pork (so long as there is turkey pepperoni on the market)  But not long ago, I was preparing dinner for my daughter – veggie pasta and green beans – and I was complaining because I didnt take out the chicken tenderloins to cook.  She said “that’s ok. I don’t have to eat meat every time”. Direct quote from my 4 year old. *SMH*  It was THAT moment that sparked the idea of having some vegetarian meals on heavy rotation.

 

Fast forward: I’ve always wanted to try “meatless” products (a’la Boca/Morningstar Farms/Quorn/Gardein and the like). In fact, I have had a couple of Boca “burgers” (Blackbean. Meh *shrug*). I wasn’t sold, though.  Then last week, my co-worker (a vegetarian) let me taste a piece of her meatless “chicken” patties.  I was FLOORED! It tasted like a chicken nugget! I was befuzzled… Could it be that I had been missing out on the opportunity to have a meatless meal that I actually enjoyed?!?

That night, I hi-tailed it to the grocery store and decided to go with the Morningstar Farms Buffalo “wings”. Mannnnn LISTEN: I was not prepared for HOW GOOD those things tasted!!! Crispity. Crunchety. Spicy. Yummery-goodness. No qualms with the texture, either – much to my surprise.

I figured if I could somehow swap out my daughter’s regular chicken nuggets for some veggie “chik’n” nuggets (not the spicy ones of course, just regular ole nuggets), we may be on to something. To my delight – she didn’t bat an eye or miss a beat, or question them. She ate them with glee and even commented that they were the “best ever”.  How’s THAT for change?!

*side note: a few weeks ago I managed to dupe the finicky 4 year old with spaghetti squash and then the next week, with some shirataki “miracle noodles” (though I used a different name brand) to replace pasta. I’m still going to do the veggie pasta or 100% whole wheat  pasta on occasion, but I’m loving being able to replace some of the things we love with healthier versions*

spaghetti squash w/turkey sausage, spinach, & parm cheese!

shirataki noodles – low cal, low carb!

 

 

 

 

 

 

 

 

I guess all of that is to say – you never know what you like – or DON’T like – until you try it!  I know for sure that the ONLY way I’ll be able to keep on this journey and be successful, is to broaden my horizons & palette when it comes to different foods…so I’m not eating the same thing every day.

So……IF you are able to find products to help cut the fat/calories – without losing the taste, why not at least TRY it?

Some one in one of my fitness groups posted about powdered peanut butter (PB2*).  I thought “ick”.  But when I looked up the nutritional info, and did some calculations of how many calories/fat I’m consuming by adding natural peanut butter into my protein shakes and such, I figured I’d give it a try.  Again – PLEASANTLY SURPRISED! Now I can layer on the flavor without adding unecessary fat & calories. (*PB2 is ALL NATURAL, but not “clean”. The only ingredients are peanuts, salt, & sugar. The chocolate one has cocoa powder, of course)

I’m excited about all of the changes taking place.  And the BEST part, is that my daughter is paying attention. SHE is making better decisions (when given the opportunity) because she sees ME making them.  Case in point:  I had a super Proud Mommy moment this week. Mini asked for a snack-bag of chips like her uncle was eating. Without a thought, I said OK…because it’s not something she normally eats, or even asks for.  She returned from the pantry with some applesauce and says “I changed my mind, Mommy. I want to eat healthy like YOU” – THAT RIGHT THERE… MAKES IT ALL WORTH IT. The fact that she CHOSE FOR HERSELF the best possible option means I really am doing something right. Not just for me, but her too.

It’s never too late (or too early!) to grow your tastebuds in the name of health.

Give it a try.

I DARE YOU.

Recipe: Lasagna “Cupcakes”

By request, I’m posting a recipe for the Lasagna cupcakes that folks keep asking me about. It’s based loosely on something I saw on Pinterest…and am including only a base recipe — you can do with this what you wish!

This particular recipe is healthy, though not 100% clean eating as posted below. (check out my previous post on CLEAN EATS for the basics) I have, however, included the option to make this a clean meal – as I will be doing the next time I make it.

 

 

 

 

 

 

 

 

 

 

Base Ingredients (items to CLEAN this recipe up will be listed in ( ) and/or listed next to an asterisk*):

• All natural won ton wrappers – 24 total, 2 per cup, for a total of 12 “cupcakes” (*CLEAN wonton wrappers recipe)
• 1/3 lb ground turkey*, ground chicken breast*, or super lean (90-95% lean) ground beef – browned & seasoned to taste
• all natural NO SUGAR/NO SALT/NO PRESERVATIVES added tomato sauce/pasta sauce, or freshly made sauce *

(there ARE clean versions of pasta sauce in your regular grocery store – be sure to READ the labels.  As a general rule, there should be no more than 5 ingredients – not including spices – in anything on the shelf to be considered “clean”, from what I have come to understand.)

•  CHEESE: mozzarella (low moisture part skim), parmesan (NOT the kind in the can!), & ricotta (OMIT ricotta for sure if going for totally clean)  – one or all dependent on your personal preference. *BE SURE TO READ THE LABELS*. More on CLEAN DAIRY products here.

 

Base Directions (layering sequence is up to you)

Layer as follows in a NON-STICK cupcake pan:

• wonton/cheese/meat (or veggie – be sure to season the veggies first!)/sauce (about 1 tsp of each ingredient per layer)
• REPEAT, and top the 2nd layer with the freshly grated*/shredded cheese of your choice.
• Bake for 20 minutes on 375. Lest rest for 10 minutes before removing from pan.

Nutritional info for the wontons, as listed in this recipe are pictured below. Additionally, I found a great mix of freeze dried herbs that I’ve been using for alot of my meals.

 

 

 

 

 

 

 

 

 

 

 

NOTES:

I am BY NO MEANS an authority on clean eating, nor am I a nutritionist.  I’m just learning as I go along and trying to help offer up some better alternatives for every day foods that we love!

Clean Eats?

So, if you are following my journey…you have seen more and more about “clean” eating/meals/etc. The jist is that the foods considered clean are not (or VERY minimally) processed – with no added sugars, salt, or preservatives.  It’s not as hard to eat clean as you may think, which is why I’ve begun posing some of the recipes that I have begun incorporating into my journey. Not every canned good is un-clean, and not every “healthy” food is clean.

If you are interested in the basics – AND a great Clean Eating 101 quick spin-up, check out The Gracious Pantry.  This site has single handedly helped me begin to transform my food choices.  There are also TONS of  easy recipes.   Things like Skillet spaghetti, chocolate brownies won me over. YUM-OH!!! Of course, there are lots of other resources, but this site is so comprehensive…and the writing is smart & funny…and the foods are deliciously presented that it makes it easy for me to WANT to eat something clean.

I hope this will give you some food for thought. Gotta start somewhere, right?!?!?

And AS A REMINDER: NO amount of working out, weight lifting, running, etc…can compensate for a bad DIET!! This article is a MUST READ!! —->! http://jillfit.com/2012/06/26/6-reasons-cant-outtrain-bad-diet/

Recipe UPDATE: More Flavors of Refrigerator Oatmeal

I’ve been getting alot of positive feedback about the no-cook fridge oatmeal (be sure to check out the original post & flavors) – so decided that each time I make a batch with new flavors, I’ll post the recipe.  SO GLAD that folks are trying this and incorporating some delicious, nutritious, and CLEAN* yummy goodness into their meal plans.  I would LOVE to hear some of your flavor suggestions!

I thought of some of my very favorite foods/snacks/treats, and based this round of flavors on them.  Not surprising I ended up with two that included chocolate!  This has made me look very forward to my mornings 🙂

Just use the base recipe (found HERE) and add the additional ingredients. all measurements are approximate – I don’t measure anything!!

*please note: the use of flavored extracts is a personal preference to boost flavor and is not required*

 

   STRAWBERRIES DIPPED IN CHOCOLATE

• 1 TBSP cocoa powder
• 1/2 cup diced strawberries (fresh or frozen. NO SUGAR ADDED)
• smidgen of strawberry extract
• agave nectar (to taste – about 1 tsp)

CHOCOLATE COVERED RAISINS

• 1 TBSP cocoa powder
• 1 TBSP raisins
• 1 TBSP dark chocolate chips
• agave nectar (to taste – about 1 tsp)

*This one is not 100% “clean” – only due to the chocolate chips. You can forgo them if you want…I just like layers of flavor & texture.

PEACH-PECAN PIE

• 1/2 cup diced peaches (fresh or frozen. NO SUGAR ADDED)
• cinnamon, nutmeg, and/or allspice (liberally, to taste)
• 2 TBSP pecan pieces
• MAPLE flavored agave nectar (or 100% pure maple syrup – to taste)

PINA COLADA DAQUIRI

• 1/2 cup pineapple chunks (fresh, frozen, or canned. NO SUGAR ADDED)
• 1 TBSP coconut flakes
• smidgen of banana extract
• agave nectar (to taste – about 1 tsp)

CRANBERRY-MAPLE-WALNUT (not pictured. Sorry!)

• 2 TBSP dried cranberries (NOT CRASINS – lots of added sugar! Something all natural and NO SUGAR ADDED)
• 1 TBSP chopped walnuts
• MAPLE flavored agave nectar (to taste – about 1 tsp)

Recipe: Piña Colada, anyone?

I loveeeee a good “drink” in the morning!!

 

This is a quick protein smoothie I threw together this morning:

• Pineapple chunks
• small splash of premium OJ
• coconut flakes
• hint of ginger
• almond-coconut milk
• vanilla protein powder

ALSO decided this would be a good flavor for my fridge oatmeal.  Just use the base recipe, and add:

• 1/2 cup crushed or chunked Pineapple
• smidgen of orange extract
• coconut flakes

 

YOU’RE WELCOME!!! 🙂

Recipe: Almond Joy Protein Shake

 

Sometimes I have a SUPER DUPER chocolate craving – and today it hit me hard. This turned out to be an AMAZINGLY filling, satisfying pre-workout shake this morning. You should try it!

• 1 scoop chocolate protein powder

• 1 cup Almond-coconut milk

• 100 calorie pack chocolate roast almonds

• Coconut Flakes (about 2 TBSP)