Noodleless Zucchini and Eggplant Lasagna with Spinach Tofu "Ricotta"

A typical slice (aka huge slice because let's be honest, who can eat just a small one) of homemade lasagna can be upwards of 500 or 600 calories, sometimes more. Using eggplant and zucchini instead of noodles allows you the freedom of having a big slice...and even seconds. As much as I love pasta, using eggplant and zucchini is not only packs this lasagna with nutrients, but I think it gives it a great taste and texture. Instead of ricotta cheese, I used a mixture of tofu and spinach to create a ricotta-like texture. This is a good option for those who are vegan or can't eat cheese. You can't even taste a difference, although I personally liked it even better because I'm not a huge fan of ricotta!

Ingredients:
-1 medium eggplant

-1 medium zucchini

-salt for eggplant

-spinach (fresh or frozen, but if it's frozen make sure it's thawed/drained)

-1 package firm tofu

-3 cloves garlic

-2 tsp oregano

-1 tsp basil

-1 tbsp nutritional yeast (optional)

-3/4 cup tomato sauce (may need more or less...I don't like a lot of sauce)

-parmesan cheese (optional or use soy if vegan)

Directions:
Peel the eggplant and cut lengthwise into thin strips, around 1/4 inch wide. Sprinkle the salt on the slices and place in a colander to drain (this makes the eggplant less bitter). In the mean time, preheat the oven to 375 F. Slice the zucchini lengthwise into thin strips and steam in the microwave with 2-3 tbsp water for 3-4 minutes. Pat dry with a paper towel and put aside. After the 20 minutes of draining the eggplant, rinse each slice and pat dry with a paper towel. On a skillet coated with non-stick spray, cook the eggplant until it is lightly browned and soft, flipping it once. Put this aside. Next, place the tofu, spinach (I didn't measure this I just grabbed a handful), garlic, oregano, basil, and nutritional yeast into a food processor and blend until smooth. Spray a 8 x 8 pan with non-stick cooking spray and spread a thin layer of sauce on the bottom. Place a layer of eggplant over the sauce, followed by half of the tofu "ricotta." Place another layer of either eggplant or zucchini on top of this, and then the rest of the tofu mixture on top of this. Top with the final layer, either eggplant or zucchini--whatever wasn't used for the middle layer). Spread the remaining sauce on top. Bake for 20 minutes covered with foil, then uncover, sprinkling parmesan cheese if desired, and bake for another 10-20 minutes or until browned and bubbly. 

Don't Fear Fat! And a Peanut Flour Cookie Recipe

Peanut butter gets a bad reputation because it is a high-fat, calorie-dense food. Many people, including dieters and those with active lifestyles, fear eating it, but fat is actually important to incorporate into our diet everyday. Not just any type of fat should be eaten, though. There is a difference between "good" fats and "bad" fats. Hydrogenated oils, or trans fats, are commonly found in packaged, processed, and fried foods. Trans fats raise LDL, or "bad" cholesterol, and lower HDL, or "good" cholesterol, and may increase the risk of certain health conditions such as type 2 diabetes. These are fats that should not be a part of our diet. Saturated fats are found in meat, dairy, and some vegetable oils. Saturated fats should be limited in our diet, as excessive amounts raise LDL cholesterol and can increase the risk of cardiovascular disease. Polyunsaturated fats include the essential omega-6 fatty acids and omega-3 fatty acids, which must be obtained from our diet because our body can't produce them. Omega-3 fatty acids are anti-inflammatory and may help in the prevention and treatment of many diseases. Omega-6 fatty acids are commonly used in processed foods and although they are essential in our diet, they are over-consumed. The common Western diet is high in omega-6 fatty acids and low in omega-3 fatty acids, which can promote inflammation and increase the risk of various chronic diseases. Finally, there are monounsaturated fats. Research suggests monounsaturated fats may have a positive impact on cholesterol levels, blood pressure, and inflammation. Good sources of monounsaturated and polyunsaturated fats include nuts, nut butters, fatty fish, seafood, and cooking oils (such as olive oil).

So back to the consumption of peanut butter. Peanut butter is a good source of monounsaturated fats and polyunsaturated fats. It is also a good source of fiber, which along with its fat content will help you feel fuller longer. It provides a variety of vitamins, minerals, and antioxidants as well. And it tastes amazing (some may beg to differ...and if so we can't be friends). So should you go and eat a whole jar of peanut butter in one sitting? I wish! (Did I mention it's one of my favorite foods...). It's important to be aware of your portion sizes when it comes to healthy fats, because as I said before, they are calorie-dense. They provide 9 calories per gram, versus protein and carbohydrates which provide 4 calories per gram. Also be careful about the peanut butter that you choose to eat. Common brands like Jif and Skippy contain hydrogenated vegetable oils, added sugar, and salt. Go for natural peanut butter--the less ingredients the better. They're more expensive, but worth it. If you're aware of these things, then peanut butter can most certainly be a part of your everyday diet.

Due to the fear of peanut butter and its fat/calorie content, powdered peanut butter has become quite popular. A brand that's found in stores is PB2. Powdered peanut butter, or peanut flour, is made by grinding roasted peanuts and pressing out the oil so it is lower in fat. Many people mix it with water to make it a peanut butter replacement. I bought Protein Plus Peanut Flour (no added sugar and salt like PB2 has) originally to do this to help me limit my peanut butter intake, since it's so hard to limit myself! But it just isn't the same. So instead, I use it for baking. Don't get me wrong, I love making peanut butter cookies with regular peanut butter, but it's good to have a lower fat, lower calorie option too. So yes, after all my rambling about how you should be eating healthy fats, I'm giving you a recipe for cookies that use peanut flour instead of peanut butter (I have so much of it that I had to put it to use). They still have a soft, moist texture and a delicious peanut butter taste. I have a ton of other recipes that use real peanut butter, so feel free to head over to those if I inspired you incorporate more fats into your diet! Or, you can always do what I did and put a little bit of real peanut butter on top when you eat these cookies. Why not? Peanut butter on alllll things.

Ingredients:
-1 1/4 cup peanut flour

-1/2 cup almond flour (can sub oat flour)

-1/2-1 cup baking stevia, depending on how sweet you like your cookies

-2/3 cup almond milk

-2 tsp coconut oil

-2 eggs

-2 tsp baking powder

-1 tsp vanilla extract

-cinnamon

-pinch of sea salt

-1/2 cup of peanut butter chips (I used these, from Trader Joe's-- so good!), chocolate chips, chopped nuts, etc.

Directions: Preheat oven to 350 and coat 2 baking sheets with non-stick spray. Mix dry ingredients in one bowl, and wet in another. Pour wet into dry and mix well. Spoon the mixture (don't use your hands the batter is sticky!) onto the baking sheets, about 1 inch big. Press down on each with a wet fork. Bake for 8-10 minutes. 

Not the prettiest cookies, but they're delicious!

Raw Chocolate Coconut Almond Butter Cups

My first time making a raw dessert was a success! These came out so good, I probably could have eaten the entire batch in one sitting. I pretty much winged it (wung it?) when it came to measurements (so you may need to make some adjustments here and there), so I was surprised that they came together perfectly. The best part about these is they're full of nutrients! The different nuts, cacao powder, and dates almost make it like a granola bar, but much healthier (and tastier) than what you find at the grocery store.
I used raw almond butter for one batch, but for another batch I used Cookie Dough Cracked Nut Butter, a paleo-friendly nut butter spread made with all-natural ingredients (raw pecans, almonds, unsweetened coconut flakes, coconut oil, spices, etc) and they tasted amazing as well! Just wanted to share this because this is one of my favorite nut butters that I highly recommend trying!

Ingredients for base:
-1/2 cup cashew meal*
-1/4 cup almond flour*
-2 tbs unsweetened coconut flakes
-3 pitted dates
-1 tbs agave (or honey/maple syrup)
-1 tbs unsweetened cacao powder (or cocoa powder)
-pinch of sea salt

Ingredients for top:
-1/2 cup almond flour*
-1/4 cup oat flour*
-3 tbs raw almond butter (or other nut butter)
-1.5-2 tbs coconut oil, melted
-1.5 tbs agave (or honey/maple syrup)
-1/2 tsp vanilla
-1/2 tsp cinammon
-pinch of sea salt

*If you don't have almond flour, cashew meal, or oat flour, you can just process almonds, cashews, or rolled oats in a food processor until they become a flour.

Directions for the base: Combine all ingredients in a food processor and pulse until it becomes slightly sticky. You may need to stop and scrape down the sides a few times. Press into a mini muffin or regular muffin pan so each is filled about half way. Place in the fridge while you make the top.

Directions for the top: Combine all ingredients in a bowl and mix well. It should become like a sticky dough. Start with 1.5 of melted coconut oil, and if it's too dry add another 1/2 tbs. Press the dough on top of each of the bases so it is distributed evenly. Then put back in the fridge for 30-45 minutes or until they are firm. Pop them out of the muffin pan and enjoy!

Breakfast-style Stuffed Pepper

I have an egg white omelette with my breakfast morning, and sometimes I have one for lunch or dinner too. I decided to do something different for a change and basically make my usual omelette but stuffed in a bell pepper. I'll share how I did it but you can use any veggies and spices you'd like, and as much as you'd like, so there isn't really any set measurements.

Ingredients:
1 bell pepper of any color
veggies of choice- I used spinach, zucchini, and mushrooms
seasonings of choice- I used Mrs. Dash garlic & herb
liquid egg whites
optional: cheese of choice

Directions: Preheat oven to 375. Cut the pepper in half length-wise (or you could also leave it whole and cut off the top) and remove all the seeds. Place on a baking sheet coated with non-stick spray and bake for 15 minutes. While that's baking, heat a pan coated with non-stick spray or olive oil. Chop your veggies, place in the pan with seasoning and sauté until they start to brown. Take out the peppers and place the veggies inside, and then pour liquid egg whites on top. I also put some shredded mozzarella-style almond cheese on top. Bake for another 20-25 minutes or until eggs are set.

Cinnamon Coffee Cake (Vegan)

Hey everyone! I've been on a mission to make a healthier coffee cake that actually tastes like real coffee cake. I remember in my freshman year of college before I started eating really healthy, one of my favorite dining halls (Whitney for all of you huskies) used to have the most AMAZING coffee cake. And then one day I looked up the nutrition info on the dining hall website, and I think one piece had about 500 calories. Needless to say, that pretty much turned me off from eating coffee cake anymore...until now! This recipe also just so happens to be vegan. I hope all of you coffee cake lovers out there enjoy it!

Ingredients:
1 cup almond flour
1 cup spelt flour or oat flour
1/2 cup baking stevia
1/2 tbs ground flaxseeds
2 tbs coconut oil, melted
1 1/4 cups almond milk
1 tsp vanilla
1 tbs baking powder
1 tbs cinnamon
pinch of sea salt

Ingredients for crumbly streusel topping:
1/3 cup spelt or oat flour
2-3 tbs coconut oil
1/4 cup chopped nuts
2 tbs dark brown sugar
2 tbs baking stevia
1 tsp cinnamon

Directions: Preheat oven to 375F. Mix flour, baking stevia, baking powder, cinnamon, and salt in one bowl. Mix flaxseeds, vanilla, and coconut oil in a separate bowl. Slowly pour wet ingredients into dry, mixing as you pour. Pour batter into a square pan greased with non-stick spray. Combine ingredients for streusel in a small bowl...I found it easiest to use my fingers. Mix until it's crumbly, and if it's too wet add more flour. Sprinkle the streusel over the batter. Bake for 20-25 minutes.

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!

Healthy Gingerbread Cookies

Whenever I'm really stressed out from school, I always find myself in the kitchen. Besides working out, baking is the one thing that always makes me feel better. It makes no sense because I'm putting off all the work I have to do, which will just make me even more stressed out, but taking a break never hurts! So tonight is one of those nights--I'm just a few days away from being done with my first semester of grad school, so naturally instead of working on the paper worth 30% of my grade, I baked some cookies. At midnight...on a Saturday night. Totally normal. They're similar to my healthy snickerdoodle cookies recipe, but in the spirit of Christmas being 2 weeks away, I came up with a gingerbread version. I seriously can't get enough of gingerbread lately! Just like my other cookies, these are paleo, vegan, and gluten-free.

Ingredients:
1 cup almond flour
2 tbsp melted coconut oil
1/4 cup baking stevia (or honey or agave)
1/8 tsp baking soda
1 tbsp blackstrap molasses
1 tbsp unsweetened vanilla almond milk, or milk of choice
1 tsp ginger
1/2 tsp cinnamon
1/8 tsp each of nutmeg and ground cloves (I didn't measure any of the spices, this is just a guess)

Directions: Preheat oven to 350 and line a baking sheet with parchment paper. Combine almond flour, stevia, baking soda, spices and sea salt in one mixing bowl. Mix the coconut oil, milk, and molasses in a separate bowl. Then pour the wet ingredients into the dry and mix well. Form the dough into balls about 1 tbsp big. Then place on the baking sheet. Flatten each dough ball slightly. Bake for 8-10 minutes. They will be very soft when they come out of the oven, so let them cool for a while before transferring them from the baking sheet. Enjoy!

Chocolate Chip Proatmeal Cookies

I had a few bananas that were about to go rotten but it wasn't enough to make banana bread, so I made oatmeal cookies instead! The best part about these is that you don't need to add sugar, stevia, honey, or any other sweetener because the bananas make them sweet enough. They have a combination of protein, healthy fats, and good carbohydrates that make for a great on-the-go breakfast or quick snack.

Ingredients:
-3/4 cup quick oats
-3 ripe mini bananas, or ~1 medium sized, mashed
-1/3 cup unsweetened applesauce
-2-3 tbsp any nut butter (I used You Fresh Naturals Cinnamon Roll Coco-nut Butter...obsessed)
-1/2 scoop vanilla protein powder (could sub flaxseed meal)
-2 tbsp chopped pecans--or almonds, walnuts, etc.
-3 tbsp dark chocolate chips, carob chips, etc. (I used Enjoy Life gluten-free mini chocolate chips)
-1/2 tsp vanilla extract
-1/2 tsp cinnamon
-optional: 1/2 tbsp Maca Powder

Directions:
Preheat the oven to 350F. In a mixing bowl, combine the nut butter and mashed banana. Then mix in the protein powder, applesauce, vanilla extract, and cinnamon. Add the oats and nuts, and mix well. Finally, fold in the chocolate chips. Line a baking sheet with parchment paper. Use a spoon to place to the dough on to the parchment paper, forming balls about 1-1.5 tbsp big, and then flatten them slightly. Bake for 15-20 minutes. Let them cool and enjoy! Store in a container in the fridge to make them last longer.

Healthy Chocolate Chip Pumpkin Blondies

Took a little break from homework and did some baking today! I was planning on making these using chickpeas because I've seen a lot of recipes using them as one of the main ingredients, but of course as soon as I started to get together all my ingredients I realized I was out! So I improvised and made them without, and they came out better than I expected.

Ingredients:
-1/3 cup oat flour, or 1/2 cup old fashioned oats ground up into a flour using a food processor/blender
-1 cup vanilla protein powder (or use more oat flour)
-2 tbsp stevia or honey (or a combo of both, which I did this time)
-1 tsp baking powder
-1 1/4 cup canned pumpkin puree (I use Libby's)
-1/2 cup plain 0% greek yogurt
-2 eggs, or 1/3 cup egg whites
-1 tbsp vanilla extract
-1/2 tbsp cinnamon
-1/2 tbsp pumpkin pie spice
-1/4 cup dark chocolate chips, regular chocolate chips, etc. (I used Enjoy Life dairy/soy/gluten free mini chips)

Directions:
Preheat oven to 350 degrees. Mix dry ingredients in one bowl (except for chocolate chips), and wet ingredients in another. Then pour wet ingredients into dry and mix well. Then mix in the chocolate chips. Spray a rectangle baking pan with non-stick spray and pour in the batter. Bake for 20-25 minutes (**but make sure you watch them. The oven I'm using right now usually is way off whenever I cook something with a set baking time so this time might vary. Just watch them and make sure they don't get too dry! Check with a toothpick!).

Approximate Nutrition Information (For 1/12) : 91 calories, 2.4g fat, 9.8g carbs (1.7g fiber), 8.3g protein

*varies depending on protein powder used, eggs vs. egg whites, etc.

"Buttery" Broccoli and Cauliflower Mash: The Mashed Potato Alternative

Nothing says "comfort food" like smooth and creamy buttered mashed potatoes. The white potatoes that are usually used to make mashed potatoes are rich in nutrients such as vitamin C, potassium, and iron, but they are high glycemic. This means that they will spike your blood sugar and won't leave you feeling as full, so you're likely to eat more calories. Mashed potatoes are also typically topped with butter, sour cream, and/or cheese. These toppings help slow the digestion of the potato so there is less of an impact on your blood sugar, but they are unhealthy and contain saturated fats. The point is, regular mashed potatoes can be eaten on occasion with the proper portion size, but there are better options! This "buttery" broccoli and cauliflower mash is a game changer, trust me. They're smooth and creamy like mashed potatoes, and they still have a strong buttery taste. And the best part is, you can eat way more because broccoli and cauliflower are loaded with nutrients and they're significantly lower in calories than potatoes!

Ingredients (serves 1 person):

-6 oz cauliflower and broccoli florets

-Splash of unsweetened vanilla almond milk, or milk of choice

-1 tsp butter extract

-Optional: 1/4 tsp garlic powder

Directions:
Steam the broccoli and cauliflower florets. I usually just steam them in the microwave: just put them in a microwave safe bowl, add 1-2 tbsp water, cover with a microwave safe plate and microwave on high. The time will vary with different microwaves-- mine takes 4-5 minutes. Just make sure they are steamed VERY well, so they're soft. Then add the broccoli and cauliflower (drain out any water), splash of milk (probably 1-2 tbsp), and butter extract to a blender or food processor. I use my Nutribullet but anything works. Blend until smooth.

You can also just use cauliflower alone. I usually have both cauliflower and broccoli on hand so I like to use both...but either way it tastes exactly like buttery mashed potatoes!


The buttery broccoli and cauliflower mash is on the right, along with a baked sweet potato because those were my two sides with my dinner. What can I say... I love potatoes! :)

Approximate Nutritional Info: 50 calories, 10g carbs, 5g fiber, 5g protein

Chia Pumpkin Spice Pancakes

Hey everyone! It's been a while since I've posted, I've been so busy lately! I found out that I got into grad school....literally 5 days before classes started. I was so shocked because I hadn't heard from the school so I just thought I didn't get in. So I was extremely excited! And it's an online program so I didn't have to worry about moving or anything.  It's really intense and a lot of work, so along with working I barely have any time.  But of course I still have to make time to cook and make up recipes!
I got this AMAZING pancake maker pan that's pictured below (it's called Orgreenic Ceramic Pancake Maker, I got it at Bed Bath & Beyond), and I highly recommend it especially for anyone who has trouble flipping pancakes or eggs (like myself).  I use it to make omelettes and they come out perfect every time! Plus I love having eggs in a pancake shape :) Anyway, I whipped up these pancakes this morning and they turned out delicious. Those of you that read my blog know about my love for pumpkin. It's one of my favorite flavors, and fall is right around the corner so now it's actually acceptable to be making pumpkin recipes! Although I'll keep doing it year-round :)

Ingredients:
2 tbsp oat flour
1 tbsp coconut flour
1 tbsp whey protein (I used About Time cinnamon whey protein. You could also sub it for more flour or flaxseed meal)
1 tsp chia seeds (makes the pancakes thick & fluffy!)
2 tbsp pumpkin purée
2 egg whites
2 tbsp unsweetened vanilla almond milk (or milk of choice)
1/2 tsp baking powder
1/4 tsp vanilla extract
1/4 tsp cinnamon
dash of pumpkin spice (optional)

1 packet stevia

Mix ingredients in a blender or very well with a spoon. Batter should be thick! Spray a pan (or awesome pancake maker) with non-stick spray and cook on medium heat.  Tip: Be patient and don't flip them too early!

I topped mine with bananas and layered them with maple "frosting"-- 2 tbsp plain greek yogurt, 1/4 tsp maple extract, 1/2 packet of stevia, and a splash of almond milk.

Miracle Mac 'N Cheese

I've heard a lot of mixed reviews on Miracle Noodles, so I finally decided to try them and see for myself! Miracle Noodles, aka shirataki noodles, are calorie, gluten, and soy-free.  They are made of an indigestible fiber called glucomannan, so they are edible and leave you feeling full.  They're tasteless, but take the taste of whatever sauce you cook them in.  Most people use them in asian noodle dishes, but I wanted to try to recreate another comfort food--mac n cheese! I was never a fan of mac 'n cheese when I was younger (weird I know...I was extremely picky!), but I figured I'd give a homemade and healthified version a shot.  It turned out delicious!! Something I'll definitely eat all the time because it's quick and easy to make. I used low-fat cottage cheese, which I use in a lot of my recipes because it's high in casein protein (a slow-releasing protein), nutritional yeast and unsweetened vanilla almond milk, which gives a cheesy flavor without using cheese, butter, and milk. I also used Al Fresco's Chicken Sausage, hardboiled egg whites, and vegetables for extra protein and nutrients but this is optional/add whatever you'd like!

Ingredients (makes 1 serving)
1 package Miracle Noodles
2 tbs low-fat cottage cheese (I used lactaid because dairy tends to bother my stomach, still tastes good!)
2 tbsp nutritional yeast
2 tbsp unsweetened almond milk
1/4 tsp minced garlic
Chicken Sausage
2 Hardboiled Egg Whites, already made & chopped
Handful of Baby Spinach
1/4 Avocado, chopped
Red Bell Pepper, chopped
Mrs. Dash

Directions: Cook Miracle Noodles according to the directions on the package.  Beware--they have a fishy odor but I promise they don't taste like it! Coat a pan with non-stick cooking spray and set to medium heat.  While that's heating up, combine cottage cheese, nutritional yeast, almond milk, and minced garlic, and either mix it in a food processor or by hand.  Set that aside and cut up the chicken sausage into pieces.  Put the chicken sausage in the pan when it's hot, sprinkle Mrs. Dash, and cover but move it around occasionally with a spatula. When it starts to brown slightly (it shouldn't take long since it's pre-cooked), uncover and add any vegetables such as spinach and red pepper (I didn't add the avocado). Then after 1-2 minutes add the miracle noodles to the pan and mix everything around with a spatula for another minute or so.  Pour into a bowl, add the avocado and hardboiled egg whites if you're using them, and mix in the sauce.

 

Healthy Avocado Grilled Cheese

Grilled cheese is a favorite comfort food as well as a quick and easy meal to make when you don't feel like cooking.  The traditional grilled cheese sandwich is high in calories and fat, and low in fiber, since calls for bread, butter and processed cheese.  Because of this, if you go for the grilled cheese when you're hungry and trying to make a quick meal, it's not going to fill you up and may cause you to want to eat more! However, with a few tweaks, a grilled cheese can be made healthy, filling, and just as delicious.  Adding avocado to a grilled cheese is a great way to incorporate heart-healthy monounsaturated fats, and it also contains fiber and other good nutrients.  In addition, I used coconut oil instead of butter. Coconut oil is a saturated fat-- however, it's mainly made up of medium chain fatty acids which are converted into energy rather than getting stored as fat, unlike butter, and it also does not impact cholesterol. Coconut oil has many other benefits that I won't get into, but I highly recommend cooking with it regularly!

Ingredients:
2 slices of bread (I used a paleo coconut flour bread; I recommend using Ezekiel bread or an 100% whole grain bread)
3-4 tbsp low fat cheese of choice (I used low fat mozzarella. Low fat swiss and goat cheese are also good choices)
1/2 avocado sliced
1/2 - 1 tsp melted coconut oil
Non-stick cooking spray
*Feel free to add any other vegetables such as tomato, red peppers, etc.

Directions: Coat a pan with non-stick cooking spray and put on medium heat, or heat up a counter top grill. Spread the melted coconut oil on the 2 slices of bread. The bread I used was smaller so I only needed 1/4 tsp on each slice, but you may need to do 1/2 tsp on each. Form the sandwich so the first slice is coconut oil side down, then layer on the cheese, followed by the avocado, and then place the other slice of bread on top with coconut oil side up.  Place on the pan or grill.  If using a pan, flip when toasted and a golden brown color.  Make sure the cheese is melted.  Enjoy!

Pumpkin Pie Overnight Oats

Another overnight oats recipe! Most of you who follow my blog and/or Instagram know I have a sliiiight pumpkin obsession (I only eat it everyday...normal). I make my overnight oats with pumpkin a lot, but this time I added bits of a cinnamon roll Quest bar and it was crazyyyy good! For those of you who like Quest bars as much as I do, you have to try this!

Ingredients:
1/3 cup rolled oats
1 tsp chia seeds
2/3 cup unsweetened vanilla almond milk
2 tbsp canned pumpkin puree
1/4 cinnamon roll Quest bar, cut into pieces
1/2 tsp cinnamon
1/4 tsp pumpkin pie spice
Optional: stevia, maple syrup, whey protein

Directions: Mix everything (except for optional ingredients) and put in a jar/container overnight.  The next morning you can eat it cold, but I heated it up and then added 1 packet of stevia and Cellucor cinnamon swirl whey protein, and topped it with walden farms maple syrup.

Hazelnut Mocha Overnight Oats

I'm not usually a fan of chocolate, especially in the morning-- but these overnight oats were delicious! Think Starbucks, but in oatmeal form.  And just way better.

Ingredients:
1/4 cup old-fashioned/rolled oats
1/2 cup unsweetened vanilla almond milk
1 tsp chia seeds
1/2 tsp hazelnut extract
1/4 tsp coffee extract
1 tsp unsweetened cocoa powder
1/3 of a banana, sliced thin
cinnamon
optional: 1 packet stevia, 1/2 scoop cinnamon swirl whey protein

Mix all of the ingredients (except the stevia and protein) and put in a jar/container in the fridge overnight.  Can be eaten cold or heated up.  I heated it up and then added the stevia and protein, because I like my oats sweet.  You could also top with a nut butter or nuts!

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! :)

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! :)