Cauliflower Bun Chicken Sliders

Trade in your high calorie, high carb bread burger buns for low calorie, low carb, gluten-free, dairy-free, and grain-free cauliflower buns! These sliders were not only clean and healthy, but they were delicious and so cute too!  I made this dairy-free by using a vegan, dairy-free cheese because dairy doesn't really agree with me, but you can definitely use any low-fat cheese of your choice in place of the cheese I used.  

Ingredients:

-1 cup of cauliflower, riced

-2 egg whites

-2 tbsp daiya cheddar cheese (this cheese is vegan friendly...it's dairy, gluten, and soy-free and still tastes so good!)

-1/2 tbsp nutritional yeast

-Mrs. Dash Garlic & Herb and Italian Seasonings (or you can use garlic powder, regular italian seasoning, salt & pepper if you'd like)

-Any chicken of choice, already made. I always have extra lean chicken already made from meal prep

-2 leaves of baby spinach

Directions:

Preheat oven to 425F.  To rice the cauliflower, I use my food processor or you can use a blender.  Combine the riced cauliflower, egg whites, cheese, nutritional yeast, and seasonings in a bowl (I don't usually measure seasoning I kind of just eyeball it...but probably 1/2 tsp each) and mix.  Take a muffin pan and spray 2 of the muffin cups with non-stick cooking spray.  Divide the mixture into 2 portions and pour into each muffin cup.  Cook for 15 minutes, then broil for 4-5 minutes.  Let cool, then cut the two "muffins" in half, creating a top bun and bottom bun for each.  Heat up your chicken and put it on the bun, then add the spinach.

This makes two sliders, so feel free to double the recipe or adjust it to make more! For 2 sliders (just the buns...with the chicken it varies depending on what you used) it's 135 calories, 3g fat, 8g carbs, 2g fiber, 12.5g protein.

Almond Milk Ice Cream

Happy July everyone! Also known as National Ice Cream Month! Going out for ice cream is a common thing to do on a hot summer day, but it also comes along with a ton of calories, sugar, and fat. Frozen yogurt has become a very popular alternative, but is still high in sugar.  I decided to come up with a healthy, low-calorie alternative that will still satisfy your craving for something cold and sweet.  No ice cream maker required! I made this recipe using unsweetened vanilla almond milk, the only kind of milk I use. It's only 30 calories per cup, there's no sugar, and it still has calcium and other important nutrients that you get from cow's milk.

Ingredients:
-Unsweetened Vanilla Almond Milk (I use Blue Diamond)
-1/2 tbsp of sugar-free instant pudding mix -- any flavor
-2 stevia packets
-pinch of salt
-1/4 tsp xanthan gum (optional but highly recommended. it makes it fluffy and thick)

Optional/Add-ins to create your flavor of choice:
-1/4 tsp of any extract- vanilla, maple, banana, etc.
-1/2 scoop whey protein any flavor
-stevia drops any flavor

Directions: To give an example I'm going to describe how I'd make Butterscotch Toffee flavored ice cream.  Mix 3/4 cup almond milk, 1/2 tbsp sugar-free butterscotch instant pudding mix, 2 stevia packets, 5 drops english toffee stevia drops, pinch of salt, and 1/2 scoop cinnamon swirl whey protein in a bowl.  Pour into ice cube tray and freeze.  Once completely frozen, blend the ice cubes, ~1/4 cup almond milk (or a little less if you want it less like soft-serve and more frozen) and 1/4 tsp xanthan gum in a blender.
*If you use a vegan protein such as Sun Warrior, I've found that you may need to blend it for a minute, add a little bit more almond milk, and then keep blending.  A little more complicated but it still works!

*I've also found adding 1 tbsp of plain Greek yogurt when you're blending the ice cream makes it like a Wendy's frosty! Not needed though!

I've made this ice cream with and without protein powder, with different extracts and pudding mixes, and it tastes good every time! Get creative and don't forget to add toppings! :)

Injured or Sick and Can't Exercise: Tips for Survival!

I’ve gotten a request to talk about what to do when you’re sick or injured and you can’t exercise.  When you’re used to regular exercise and are forced to stop due to an injury or sickness, it can be a horrible feeling and lead to a wide range of emotions.  You may be angry, jealous of others who are able to exercise, or even fear losing any progress you’ve made.  However, working out is only part of the lifestyle! We all know proper nutrition is a huge part of achieving our goal (whether it’s losing weight, building muscle, etc.).  So if you’re unable to exercise for anywhere from few days to a few months, don’t fret.  Think of it as an opportunity to focus the foods your putting into your body.  Nutrient-dense whole foods will help heal your body more quickly.  Healing is mainly dependent on blood supply, so a strong blood supply will help heal you faster because more oxygen and nutrients will go to the affected area.  There are actually specific foods that may have anti-inflammatory effects that may help with the healing process.  Foods high in omega-3s such as eggs, tuna, salmon, and flaxseed, as well as lean meats, fruits and veggies (especially blueberries, strawberries, grapes, kiwi, pineapple, avocados, sweet potatoes, broccoli, spinach), and herbs such as ginger, turmeric, and garlic are part of the anti-inflammatory diet.  Pro-inflammatory foods such as alcohol, anything fatty or processed, sugar, and most dairy should be avoided.  In addition, when you are sick/injured and resting a lot, you may be tempted to snack just because there may not be anything else to do.  Really listen to your hunger cues, because they will adjust to your body’s needs depending on your activity level.  Find a new hobby or activity to keep yourself occupied so you still keep busy.  Depending on what kind of injury you have, you may be able to talk to your doctor/physical therapist and find an alternative exercise. Many people who are injured are able to swim, or you can work on your abs and upper-body if you can’t do any lower-body exercises.  But most importantly, don’t beat yourself up over it.  Stay positive.  Rest is good for your body and if you don’t do so, it will only prolong your recovery!

Baked Eggplant

I hadn't thought about trying eggplant until recently because well...a giant purple vegetable? I thought I wouldn't like it at all!  Eggplant is low calorie (~35 calories in a cup of cooked eggplant), low carb (~8g of carbohydrate in a cup with 2g being fiber in 1 cup cooked), and low glycemic. It's also packed with a ton of nutrients.  So I had to give it a try...and I ended up loving it! It's a versatile vegetable that can be cooked in many different ways, so it can be included in a wide variety of recipes! The way I've been making it is simple with no oil, and can be incorporated into sandwiches, salads, etc.

Ingredients:

1 eggplant

Spices (I used Mrs. Dash, Sea Salt, and Garlic Powder)

Non-Stick Cooking Spray

Directions:
Pre-heat oven to 350.  Cut off the end of the eggplant and peel off the skin using a peeler.  Then cut the eggplant into slices about 1/4-1/2 inch thick (you can also make cubes).  Spray a baking sheet lightly with the non-stick cooking spray, then lay the eggplant slices on the sheet.  Sprinkle a bit of sea salt on each slice, followed by whatever spices you want.  Then lightly coat the top of the slices with the non-stick cooking spray. Don't go overboard or else the eggplant will come out mushy! Then put into the oven and cook for about 25-30 minutes, flipping the slices halfway through.  

   

Whatever you don't use can be stored in the fridge for a few days, just make sure you wrap it good!

Side note! One of my favorite combinations is extra lean ground chicken, spinach, roasted red pepper, eggplant, and plain greek yogurt on a La Tortilla Factory low-carb wrap.  It's good with turkey too. Try it! :)

Grain Free Microwave English Muffin

Before I started eating clean, I used to absolutely love english muffins.  I think I had one almost every morning for breakfast.  I've been trying a lot of different grain free recipes lately using coconut flour, almond flour, etc. and I was determined to come up with an english muffin replacement that didn't take forever to make. So this is what I came up with and I think it's a great replacement for an english muffin or even a bun!

Ingredients:

1 tbsp coconut flour

1 tbsp almond flour

1 egg white (3 tbsp)

1/2 tsp baking powder

1.5 tbsp unsweetened applesauce

To make it sweet: Add packet of stevia, cinnamon, raisins, etc.

To make it savory: Add garlic powder, Mrs. Dash, etc.

Mix ingredients well in a bowl. Spray a small ramekin (7 oz.) with non-stick spray and pour in the batter.  Microwave for about 1.5-2 minutes depending on your microwave.  Cut it in half, and you can pop it in the toaster too! I use them for egg sandwiches, mini pizzas, as a bun replacement for a chicken or turkey burger, and more.

Nutritional Information: 

109 calories, 4.5g fat, 10.5g carbs, 3.7g fiber (net carbs: 6.8g), 7.5g protein

Protein Crepe and Zeggs

Hey everyone! I still have so many recipes I need to put up, I'm slacking!! Here are two delicious and super simple recipes that I make almost every day!

Protein Crepe
Ingredients:
1/2 scoop whey protein powder (I use Cellucor of any flavor or Sun Warrior, a vegan protein)
2 egg whites (6 tbs)
Splash of unsweetened vanilla almond milk

Mix ingredients well in a bowl. Cook it as you would a pancake on a pan (make sure to use non-stick cooking spray!) on medium-high heat, but it should be thinner than a pancake is.  Then you can put whatever you want in the middle and roll it up.  In this picture I used Cellucor Cor-Performance Peanut Butter Marshmellow protein and put Peanut Butter & Co. Mighty Maple Peanut Butter and part of a banana in the middle. Sometimes I put protein fluff in the middle too (plain greek yogurt + protein + stevia).

Nutritional Information for crepe without filling (varies based on protein you use): 118 cal, 2g carbs, 22.6g protein

Zeggs (Zucchini Eggs!)

Ingredients:
As many egg whites as you want- I usually have 2.5-3
Shredded Zucchini
Optional: Cinnamon, Stevia, Other spices, whatever you want to make it sweet or savory

Zeggs are something I discovered on Instagram.  It's literally just egg whites and shredded zucchini cooked as you normally would cook scrambled eggs.  I like to add other things like cinnamon, stevia, and a mashed banana to make it sweet.  Other things I've seen added are raisins, almonds, the possibilities are endless! So delicious and low in calories! :)

Protein-Packed Zucchini Avocado Quesadilla

Hey everyone! I posted this recipe on my Instagram a few days ago but for those of you who don't use Instagram I figured I'd share the recipe here.  It's seriously the best quesadilla I've had in so long and it's packed with protein and veggies! And it's low carb as well if you use the right tortilla.

Ingredients:
-1 low carb tortilla/pita (I use Joseph's Low Carb Flax, Oat Bran and Whole Wheat Pita)
-Plain Greek Yogurt (I use Chobani 0% fat)
-Fat-free cottage cheese
-Avocado
-Zucchini
-Spinach
-Ground chicken or chicken strips (Pre-cooked, I use Perdue 98% Extra Lean Ground Chicken)
-Spices: Mrs. Dash, Garlic Powder, whatever you want!

Directions:
Spray a pan with non-stick cooking spray and turn to medium heat. While that's heating up, lay out your tortilla.  When I make a quesadilla I put all of my ingredients on one half of the tortilla and fold it in half but you can do it however you'd like.  First make the avocado spread by combining 1/4 of an avocado, 2 tbsp greek yogurt, 2 tbsp cottage cheese, and your spices (I used my mini food processor but you could mash the avocado and mix it well).  Spread that onto the tortilla.  Then place a layer of slices of zucchini on top-- I think I used 5 slices because the pita I used is small.  On top of that, place a layer of spinach. Then for the final layer, the chicken (can omit if vegetarian).  Fold the tortilla (careful because it'll be pretty packed!) and place on the pan.  Flip after that side has browned; it should only take a few minutes per side!

Nutrition Information (will vary based on tortilla used): 250 calories, 9g fat (remember avocado= healthy fat!), 36g protein, 16g carbs (7g fiber so 9 net carbs).