Apple Pie Waffle

Hey everyone! This is one of my favorite waffle recipes (or you can make it as pancakes)-- it's high in protein and doesn't require any protein powder! It's the perfect way to start off the day.

Ingredients (serves 1):
-1/4 cup buckwheat flour or oat flour (waffle is gluten-free if you use buckwheat)
-1.5 tbs coconut flour
-1/2 cup egg whites
-1/4 cup plain greek yogurt
-2 tbs unsweetened applesauce
-1 tsp cinnamon
-1 tsp baking powder
-2 packets stevia
-optional: diced apples

Directions:
Combine ingredients in a bowl and mix well. Cook waffle according to your waffle maker's directions. I preheat mine and grease it with non-stick spray, and when it's ready I pour the batter into the center, shut it, and let it cook! Depending on your waffle maker, you can split the batter in half and make 2 waffles so the batter doesn't overflow.

Red Velvet Crepes with Chocolate Cream Filling

I've been seeing red velvet flavored everything literally everywhere, (including coffee at my favorite local coffee shop! and it was delicious) so naturally I had to make my own healthy recipe of some sort. When I made these red velvet crepes, it was like eating dessert for breakfast. Especially with Peanut Butter & Co.'s Dark Chocolate Dreams peanut butter on top. Everyone knows Valentine's Day is pretty much just an excuse to eat more sweets...so why not have it for breakfast too?

Ingredients (serves one):
1/2 cup liquid egg whites
1 tbsp ground flaxseed
1/2 tbsp coconut flour
1 tsp psyllium husks (optional, but gives a better texture and adds fiber)
1/4 tsp baking powder
1/4 tsp vanilla extract
1/2 tsp LorAnn Oils Red Velvet Emulsion
1-2 stevia packets

Chocolate Cream filling:
3-4 tbsp plain greek yogurt
1 tsp unsweetened cocoa powder
1 stevia packet
splash of almond milk

Directions: Blend all ingredients. Spray a pan with non-stick spray and put on medium heat. When it's hot, pour 1/3 of the batter onto the pan. Cook for about 2-3 minutes, flip, and cook for 1-2 more minutes. Repeat for the rest of the batter, so you end up making 3 crepes. Mix ingredients for chocolate cream filling in a bowl, and spread on all 3 crepes. I also usually add banana slices to the middle of each crepe. Roll them up and top with dark chocolate peanut butter or your topping of choice!

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).

My Favorite Healthy Snacks

Being a college student means constantly being busy and on-the-go, and the easy route would be to take a packaged snack of some sort with me to class.  However, majority of the time these packaged snacks are horrible for you! There are many other healthier options that still allow you to eat on the go.  I aim to eat snacks that are high protein, low carb, and help you feel full so you aren't starving until you can eat a meal.  Here are my favorites!

1. 2 Plain Rice Cakes with PB2 and cinnamon on top

2. ~4 oz. Chobani Greek Yogurt (Plain) and add whatever you want. I mix in a little bit of vanilla extract, 1 packet truvia, and cinnamon.  You can add fruit too!

3. Carrots and Turkey Slices

4. Quest Bar

5. Carrots and Almond Butter (or Peanut Butter)

6. Tuna Fish Salad (Mix Starkist Low Sodium Chunk Light Tuna packet with a tbsp of greek yogurt, add any vegetables you'd like)

7. Egg White Egg Salad (Recipe is on my blog!)

8. Protein Shake

9. 1/4 cup of Nuts

10. No-bake Energy Bites (Recipe is also on my blog)