gluten free

December 25, 2020

Protein Almond Butter Cups

December 25, 2020

What if I told you there was a nutrient dense candy you could reach for on occasion when you want a sweet treat? Wait.. did I just say nutrient dense CANDY? Yes, I did.

*Swap the almond butter for peanut butter if you prefer peanut butter cups!

Ingredients
For the Almond Butter Cup:
3/4 Cup Unsalted Almonds
1/4 Cup Gluten-Free Rolled Oats
2/3 Cup Vanilla Protein Powder
3 Tbsp. Natural Almond Butter (just almonds)
2 Tbsp. Coconut Oil (melted)
2 Tbsp. Raw Honey (run container under warm water to soften prior to using)
1 Tsp. Almond Extract

For the Chocolate Layer:
6 Tbsp. Coconut Oil
6 Tbsp. Raw Honey
4 Tbsp. Cacao Powder

*Makes 6 big Almond Butter Cups, or 24 mini Almond Butter Cups.

Directions
In a food processor, pulse almond and oats until flour is formed.
Add remaining ingredients: protein powder, almond butter, coconut oil, raw honey and almond extract.
Pulse until a batter is formed. It will be pretty sticky (cookie dough consistency) so you may have to scrape the sides down with a spatula.
Once evenly combined, set aside.
To make chocolate layer: In a medium saucepan combine coconut oil and raw honey.
Warm on low-heat until melted. Remove from heat and stir in cacao powder. Mix until well combined.
Lightly spray silicone muffin pan with coconut oil nonstick spray.
Evenly distribute almond butter cup dough into each muffin tin, pressing down into mold. Spread chocolate mixture on top of each.
Place in the freezer for 50-60 minutes.
Store extras in the freezer or refrigerator!

November 17, 2016

Pumpkin Protein Bread

November 17, 2016

Gluten-Free, Lactose-Free, Refined Sugar-Free and EGG-FREE!

My favorite part about fall, besides fall fashion, is pumpkin flavored everything!! My Pumpkin Protein Bread makes it to the top of my fall recipes. I make it every year and it tastes better every time. I made it last year for Thanksgiving, amongst other desserts, and my Grandfather LOVED it. He’s diabetic and loved that it was full of flavor without being overly sweet like a lot of pumpkin breads are. Gluten-Free, Lactose-Free, Refined Sugar-Free and EGG-FREE. Also Dairy-Free if you don’t use whey protein in this recipe, which would make it Vegan as well. A dessert for all ages and all lifestyles. 🙂

Ingredients
1 C. Gluten-Free Oat Flour
8 Tbsp. Chocolate Protein Powder (Chocolate or Vanilla.. I like to use chocolate for this recipe!)
1/2 Tsp. Baking Soda
1/2 Tsp. Baking Powder
1/8 Tsp. Salt
1/4 Tsp. Cinnamon
1/4 Tsp. Pumpkin Pie Spice
1/8 Tsp. Stevia Extract Powder
3 Flax Eggs (3 Tbsp. Flax Meal + 9 Tbsp. Water)
1/2 C. Unsweetened Vanilla Almond Milk (Replace with water to make a Nut-Free version)
1/4 C. Unsweetened Apple Sauce
1/4 C. Pumpkin Purée
Coconut Oil Nonstick Spray

Directions
Preheat oven to 350.
In a small bowl mix Flax Eggs. (3 Tbsp. Flax Meal + 9 Tbsp. Water) Set aside allowing them to sit for 2 minutes to become gel-like.
In a large bowl mix oat flour, protein powder, baking soda, baking powder, salt, cinnamon and pumpkin pie spice.
Add flax eggs, unsweetened vanilla almond milk, apple sauce, pumpkin puree and stevia extract powder. Stir until combined.
Spray loaf pan with coconut oil nonstick spray.
Pour batter into loaf pan.
Bake approximately 25-30 minutes or until toothpick inserted in the center comes out almost clean. (Mine took the full 30 minutes)
Let fully cool before cutting.
Cut into 6 big slices.
Cover and store extras in the refrigerator. It will spoil if left out because there are no preservatives in the bread!
(I personally prefer mine chilled. Making it the night before and eating it the next day is my favorite. Just make sure the bread is fully cooled before you put it in the refrigerator!)

*Optional: To add extra sweetness drizzle with raw honey:)

September 29, 2016

Pumpkin Protein Cookie Dough

September 29, 2016

Welcoming Fall with my Gluten-Free, Lactose-Free, Pumpkin Protein Cookie Dough: the taste of pumpkin pie in a thick, cookie dough textured bar! This is the perfect healthy dessert paired with a big cup of coffee. The best part? They taste so good you can’t even tell they’re healthy! My cookie dough recipes are a big hit among all ages, and always a staple in our holiday parties. This version is one of my all time favorites!

Ingredients
1 C. Gluten-Free Oat Flour
1/2 C. Almond Meal
6 Tbsp. Vanilla Protein Powder
1/4 Tsp. Pumpkin Pie Spice
4 Tbsp. Pumpkin Purée
3 Tbsp. Coconut Oil
2 Tbsp. Raw Honey
1 Tbsp. Water
Coconut Oil Nonstick Spray
*Makes 8 bars

Directions
In a large bowl mix oat flour, almond meal, protein powder and pumpkin spice
Stir in pumpkin purée, coconut oil, raw honey and water
Spray loaf pan with coconut oil nonstick spray
Press cookie dough into loaf pan
Freeze for 30 minutes and cut into 8 bars
Store extras in the freezer or refrigerator

September 29, 2016

Protein Belgian Waffle

September 29, 2016

Protein Belgian Waffles are the perfect start to a good weekend. A big cup of coffee and these waffles are my kind of morning! My Protein Belgian waffle is Gluten-Free, Lactose-Free, Refined Sugar-Free and packed with protein! I love this recipe because it’s a blank canvas that can be customized with your favorite healthy toppings. A few of my favorites are: Sugar-Free Maple Syrup, fresh fruit or almond butter.

Waffle Ingredients
1 C. Gluten-Free Oat Flour
4 Tbsp. Vanilla Protein Powder
1/2 Tsp. Baking Soda
1/2 C. Liquid Egg Whites
3 Tbsp. Unsweetened Apple Sauce
1/8 Tsp. Stevia Extract Powder
Coconut Oil Nonstick Spray
*Makes 2 Waffles; Serves 2!

Topping Ingredients
Sugar-Free Maple Syrup
2 Sliced Strawberries

Directions
Turn on waffle maker to allow heating time.
In a large bowl mix oat flour, protein powder and baking soda.
Add in egg whites, applesauce and stevia extract and mix until combined.
Spray waffle iron with coconut oil nonstick cooking spray.
Pour batter onto waffle iron. (I use a 1/4 C. measuring cup to distribute. Each waffle is about 1/2 C. batter)
Cook approximately 2-3 minutes or until cooked through and lightly brown.

August 10, 2016

Spinach Tomato Egg White Cups

August 10, 2016

Spinach and tomato are one of the best savory egg combinations. These Spinach Tomato Egg White Cups are easy to prepare ahead of time! Perfect for fast breakfasts during the busy work week. Prep them on the weekend and have them in the refrigerator ready to go for the week. These are also very easy to pack for healthy eats when traveling! Pop them in a Ziplock bag and toss them in your cooler bag for a quick meal on the go.

Ingredients
2 1/4 C. Liquid Egg Whites
4 C. Spinach
1 C. Chopped Grape Tomatoes
Olive Oil Nonstick Cooking Spray
*Makes 12 egg white cups

Directions
Preheat oven to 350
Sauté spinach in skillet on stove top until fully cooked
Sauté tomatoes until soft (spray pan with nonstick spray or add 1-2 Tbsp. water to prevent sticking)
Spray muffin tins with nonstick cooking spray
Pour 1 Tbsp. of egg whites into each muffin tin
Divide cooked spinach and tomatoes amongst the 12 muffin tins
Top each tin with 2 Tbsp. egg whites
Bake 20 minutes or until fully cooked (no liquid left on top of egg white cups)
Optional: Top with hot sauce to spice them up!

Each egg white cup = 1 egg white serving. (Example: if you eat 5 egg whites, eat 5 egg white cups) I love this because it makes it seem like you’re eating a LOT of food!

July 27, 2016

Zucchini Pasta With Shrimp

July 27, 2016

I know there are a lot of us who love pasta but don’t necessarily love all the carbs that come with it. Real pasta is definitely a treat meal for me on occasion (how Italian of me) but this my go-t0 low-carb version of “pasta”. Mix up the lean protein and add chicken or scallops instead and you can have multiple pasta dishes weekly.

*To make this dish vegetarian, swap out the lean protein and add your favorite veggies, beans or tofu to it.

Ingredients
4 Zucchini (2 cups shredded)
Extra Virgin Olive Oil
1-2 Cloves of Garlic (depending on how much you like garlic!)
5-6 Oz. Shrimp
Red Pepper Flakes
Parsley
*Serves 1

Directions
In a medium bowl, shred zucchini using a vegetable shredder. Set aside.
In a medium skillet, sauté garlic in olive oil.
Add shrimp to skillet and cook approximately 1-2 minutes each side or until lightly pink. Set aside.
In a medium skillet cook zucchini approximately 2-4 minutes or until cooked to desired consistency. (I prefer mine just lightly cooked)

June 22, 2016