Sorry for my long absence.

Yeah, yeah.  I know.  I sometimes forget about you.  Please don’t take it personally, it’s not you – it’s me.  But I’m here now and I brought a peace offering:

PB2 Banana Muffins!

Now that Lent is over, peanut butter, almond butter and PB2 have moved back in – YAY!  BFF and I made it (barely).

These bad boys are deeeeeeeelish and the stats rock too!

      Whole Wheat Flour, 1cup
      Bob’s Red Mill Wheat Bran 1 cup
      Bell Plantation PB2, 4 tbsp
      Baking Powder, 1.5 tsp
      Arm & Hammer Baking Soda, 0.5 tsp
      Banana, fresh, 2.5 cup, mashed
      Egg white, 3 serving
      Applesauce, unsweetened, .33 cup
      Chia Seeds CHIA POWER Navitas, 2 tbsp
      Chobani 0% greek yogurt non-fat plain, .5 serving
      ***BSN Syntha 6 100% Whey Protein – Vanilla Ice Cream, 2 serving
    Stir together the flour, bran, PB2, Chia seeds,  baking powder and baking soda.   In another bowl, mix your mashed bananas, applesauce, yogurt and eggs.  Mix the wet ingredients into the dry and scoop into muffin tins.  Bake at 350 for about 18 minutes. I got 16 this time around……
    ***The protein powder is sweet enough for my taste so I don’t add any additional sweetener, but 1/3c dark brown sugar would be plenty for this recipe if you like yours sweeter.  Also, there is almost NO fat in here, make sure you prep your muffin tin well or they WILL stick.  I used muffin liners and sprayed them with cooking spray.  If you wanted to add a little fat, use regular PB.  Just mix it in with the wet ingredients and good to go!
    • Amount Per Serving
    • Calories: 102.6
    • Total Fat: 1.4 g
    • Cholesterol: 5.1 mg
    • Sodium: 62.9 mg
    • Total Carbs: 20.0 g
    • Dietary Fiber: 4.6 g
    • Protein: 6.1 g
Sooooo…….we good now?

    Kickin’ my craving in the teeth!

    I have been craving carrot cake for about a week now.  Let me explain why.

    A few years ago we began the tradition of having my In-Laws over every St. Paddy’s day.  I make a crock pot Guiness corned beef, traditional colcannon and (if I do say so myself) some damn good soda bread.  Well this year I decided to make carrot cake for dessert. And that is all I’ve been able to think about.  Now, I’m not about to cook a whole carrot cake to appease this craving…..unless…….

    Oh yeah.  You guessed it.

    High protein, low fat, low sugar.  Pretty freakin’ awesome (again, if I do say so myself).

    Cake:

    1c Wheat Bran

    88g BSN Syntha-6 Vanilla Ice Cream Protein Powder**

    2 tsp Baking Powder

    4 egg whites

    1/2c Unsweetened Applesauce

    1/4-1/3 c grated carrots

    Frosting:

    4oz Fat Free Cream Cheese

    3-4 pkts Stevia

    Preheat your oven to 350.  Mix up your dry ingredients and toss in the egg whites, applesauce and carrots.  Mix well and pour into a prepared 8×8 pan.  Bake about 30 minutes.  Mix your cream cheese and stevia and spread on top of the cooled cake.

    **Different protein powders may require you to add sweeteners or more liquid.  You could also try this with pineapple or mashed banana in place of the applesauce.

    Note:  I can’t have nuts because of Lent, but I highly recommend some walnuts in this!

    Here’s the stats folks!

    (I figured it for 4 servings, cause if I’m gonna have a piece of cake, I want a PIECE of cake!  But feel free to cut it smaller – I’ll throw those stats in too!)

    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 198.6
    • Total Fat: 4.1 g
    • Cholesterol: 32.3 mg
    • Sodium: 470.3 mg
    • Total Carbs: 25.8 g
    • Dietary Fiber: 10.0 g
    • Protein: 22.8 g
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 132.4
    • Total Fat: 2.7 g
    • Cholesterol: 21.5 mg
    • Sodium: 313.5 mg
    • Total Carbs: 17.2 g
    • Dietary Fiber: 6.7 g
    • Protein: 15.2 g
    • Servings Per Recipe: 8
    • Amount Per Serving
    • Calories: 99.3
    • Total Fat: 2.0 g
    • Cholesterol: 16.1 mg
    • Sodium: 235.1 mg
    • Total Carbs: 12.9 g
    • Dietary Fiber: 5.0 g
    • Protein: 11.4 g

    If you want to be my best friend right now, I totally understand.

    Sunday Funday

    Happy Sunday, hope you’re all enjoying your day!

    I started off the day with some HIIT on the treadmill followed by abs and burpees! – just for the hell of it.  I was sooooo not in the mood to workout this morning and I’m kinda sore from kickboxing yesterday (had a couple of rounds with the BFF’s hubby – 1 round with him= 4 rounds with anybody else!) So I’m really glad I sucked it up and did it!

    Sargent M and I also took the kids swimming at the Y this morning and we’ve been chillin’ around the house for the most part since.   With the exception of laundry, it’s whites day.  I hate whites.  I think we may have discussed this before.

    So while at a play date with the kids last week, my friend Karla pulls out some snacks.  One in particular was a delicious bowl of black beans, corn, tomato and onion.  Basically Cowboy Caviar.  I’ve seen this recipe a lot, but it never struck me to make it because it seemed like kind of a…. bland?….uninspired?….broing?…..dish.

    Christ on a bicycle!  Was I wrong!!

    So she listed the exact ingredients she used (I tweaked it a tiny bit) and dinner was born!

    Cowboy Caviar

    1 15oz  can low sodium Black Beans

    1 box frozen corn (thawed)

    1/4-1/2c diced red onion

    1 15oz can southwest style diced tomatoes

    1/3 c light salad dressing ( I used Kraft House Italian)

    Cilantro to taste

    Mix it all up in a bowl and let it sit a few hours to overnight.  THAT’S IT!  Serve it with crackers, pita chips, tortilla chips, or make it a meal and throw in some chicken or shrimp.  The best part of this recipe is that you CANNOT fudge it up*.  You can use pretty much any flavor tomatoes and dressing or switch up the beans – whatever you want.

    I get sooo excited when good food is simple.  Yeah, the little things really get me worked up.  I need to get out more……shut up.  Here’s the stats:

    • Servings Per Recipe: 8
    • Amount Per Serving
    • Calories: 99.7
    • Total Fat: 1.5 g
    • Cholesterol: 0.0 mg
    • Sodium: 406.8 mg
    • Total Carbs: 18.3 g
    • Dietary Fiber: 4.8 g
    • Protein: 4.4 g

    *If you do happen to fudge it up, please let me know how you managed to do it so I can laugh at you!  (just kidding, I don’t judge.)

    Off to get the babes fed and ready for bed early because…..WALKING DEAD is on tonight!  Screw the Oscars, zombies are funner.

    Day 2, post 2. hey I’m on a ROLL!

    Hey peeps!

    I’m in a TON of pain this morning.  I started doing a pull up program at the beginning of the month to try to work up to 10 consecutive pull ups (not chin-ups which I’m WAYYY better at) and I hurt my neck.  Somewhere around the 2nd vertebrae.  I can’t walk without hunching forward.  I look ridiculous.  And I can’t Zumba today.  Crap.

    So I made Banana Zucchini Bread!

    A few months ago I shredded and froze a 2 lb zucchini.  This recipe used the last of it.  Deeeeeelish!  This is my go-to recipe, comes out perfect every time.  I like to tweak things here and there for what I have on hand, it’s very adaptable.

    Preheat your oven to 350 and prepare your loaf pan (or muffin tin)…

    2c Whole Wheat Flour

    1tsp Baking Soda

    1/4 tsp Salt

    1/2 tsp Cinnamon

    Whisk these together in one bowl.

    1/4 cup room temp buttery spread (I used Smart Balance Light)

    1/4 cup Unsweetened Applesauce

    3 super ripe Bananas

    1/3c Dark Brown Sugar

    3 egg whites

    1/2c Zucchini – shredded, do not drain!

    Cream together butter, sugar and bananas.  Add in egg whites and blend well.   Pour this mixture into the bowl of dry ingredients. Mix well then fold in zucchini.  I topped this one with 2 tbsp of granola….

    Pour into your waiting loaf pan (or muffin tin) and bake for 60-65 minutes (25-ish for muffins) until a toothpick comes out clean.

    • Servings Per Recipe: 12
    • Amount Per Serving
    • Calories: 156.7
    • Total Fat: 3.6 g
    • Cholesterol: 0.0 mg
    • Sodium: 164.2 mg
    • Total Carbs: 30.3 g
    • Dietary Fiber: 3.7 g
    • Protein: 3.7 g

    I also wanted to show you last night’s dinner.  No recipe for this one, just kinda eye-balled everything till I got what I wanted:

    In this bowl, 2 Laughing Cow wedges, 2 oz spinach, tsp garlic and 3 sun dried tomatoes (not in oil) chopped up

    Mix it all up and spread on your [flattened] chicken breast.  Roll em up.

    Bake them at 350 for 25 minutes.

    Seriously good.  Stupid easy.

    Enjoy!

    Ole!

    Hey peeps!  It’s a cruddy day outside today – rainy and cold.  Better than snow though.

    So last night I made mexican for my Mom and step father.  Mexican MY WAY.

    Delicious, cheap to make and healthy.

    Salsa Crock Pot Chicken

    3lbs Chicken breast

    1 jar Salsa

    1 cup Additional water or unflavored tomato sauce

    Put everything in the crockpot on low for 6 hours.  Shred the chicken and leave on low for another 2 hours.

    • Servings Per Recipe: 8
    • Amount Per Serving
    • Calories: 113.5
    • Total Fat: 1.1 g
    • Cholesterol: 49.3 mg
    • Sodium: 255.9 mg
    • Total Carbs: 4.0 g
    • Dietary Fiber: 0.0 g
    • Protein: 19.6 g

    With that, I made some Southwest Style Oven Rice

    1 cup uncooked Brown Rice (Carolina)

    1 15 oz can (fat free/low sodium) chicken broth

    1 4oz can diced green chilis

    1/2 c blak beans (reduced sodium), drained

    1 mini can (no salt added) corn, drained

    1/2 c diced tomatos (Salsa, Southwestern or Chili flavor)

    Put all ingredients into a 2.5 quart casserole dish, cover and bake at 350 degrees for 60-70 min, stirring once or twice.

    • Servings Per Recipe: 8
    • Amount Per Serving
    • Calories: 65.3
    • Total Fat: 0.4 g
    • Cholesterol: 0.0 mg
    • Sodium: 224.4 mg
    • Total Carbs: 13.0 g
    • Dietary Fiber: 1.4 g
    • Protein: 2.3 g

    Put the two together with a half cup of fat free refried beans and Ole! 

    Stats for this bowl of yummy goodness  =

    289 Calories

    2g Fat

    37g Carbs

    29g Protein

    The only downside to this dish is the sodium.  Even though I use low sodium/no sodium stuff, it’s still pretty high (around 980).  I just make sure to drink a ton of water to counteract any bloat. 

    Oh hey!  Only 20 more days till I can have peanut/nut butter again!  Half way there, baby!

    These are definitely helping:

    Stats are very similar to PB too (which is cool cause that’s where a lot of my daily fat was coming from and I have been waaaay low lately):

    AND 90 mg for a 1/4 cup as opposed to the 980 in the pumpkin seeds!! 

     I’m out- hope your Monday isn’t sucking too bad!

    Oh-Lo*

     

    (*That was  a MegaMind refernce BTW)

    I’ve done quite a bit of cooking the last few days and seeing as this is a food/fitness type blog – I thought I’d share!  Isn’t that nice of me?  Yeah, I thought so too…

    The in-laws came over last night for a low-key suppa.  On the menu:

    White Bean Chicken Chili

    Cornbread (recipe below)

    Mayo CupCakes with a Low Sugar Frosting (recipe below)

    Tonite for dinner I tried a new way to cook rice.  Usually I just use the boil in a bag kind for convenience.  I don’t have a rice cooker – and I doubt I would use it anyway.  So…..

    Savory Oven Rice (recipe below)

    I don’t think I will EVER use the boil-in-a-bag kind ever again.  This was soooooo creamy and flavorful!

    The main attraction tonite was Teriyaki Pork.  I like to make my own marinade so I know what’s in it.

    Did up some pineapple and red bell pepper with it….

    Droooooool….

    Cornbread recipe:

    • Splenda No Calorie Sweetener, 1/2 c 
    • baking powder, 4.50 tsp 
    • Bobs Red Mill Whole Wheat Flour, 2.25 cup 
    • Cornmeal – Indian Head, 1.25 cup 
    • Applesauce – Unsweetened, 0.25 cup 
    • Butter, Smart Balance Light w/ Flax oil, .33 cup softened 
    • Carnation Evaporated Fat Free Milk, 1.50 cup 
    • creamed corn, mini can about 0.50 cup 
    • 3 egg whites

    Pre-heat your oven to 400.  Cream together the butter, applesauce and sugar.  Mix in the egg whites and milk.  In a separate bowl mix the flour, cornmeal and baking powder together.  Combine the wet ingredients with the dry and fold in the creamed corn.  Pour into a prepared 9×13 dish and bake 22-25 minutes.

    • Servings Per Recipe: 24
    • Amount Per Serving
    • Calories: 92.6
    • Total Fat: 1.7 g
    • Cholesterol: 0.0 mg
    • Sodium: 58.1 mg
    • Total Carbs: 16.6 g
    • Dietary Fiber: 2.0 g
    • Protein: 3.8 g

    Low Sugar Chocolate Frosting:

    • Whipped Cream, Cool Whip, Sugar Free 1/2 c 
    • Jello Sugar Free Fat Free Instant Chocolate Fudge Pudding Mix, 1/2 box 
    • Naufchatel Cheese/ 1/3 Less than cream cheese, 4 oz
    • Carnation Evaporated Fat Free Milk, 1/4 -1/3 c 

    Mix everything until super thick.  An immersion blender or magic bullet would work best here.  Add more milk as needed. 

    • Servings Per Recipe: 12
    • Amount Per Serving
    • Calories: 51.7
    • Total Fat: 2.5 g
    • Cholesterol: 6.7 mg
    • Sodium: 108.3 mg
    • Total Carbs: 5.5 g
    • Dietary Fiber: 0.2 g
    • Protein: 1.8 g

     

    Savory Oven Rice (adapted from allrecipes.com)

  • Butter – Smart Balance Light, 3 tbsp
  • Lawry’s Seasoning Salt, 1 tsp
  • Wylers Chicken Instant Boullion – Sodium Free, 1 tsp (add this to the water)
  • 1 cup warm water, 1.75 serving
  • Garlic Powder, 1 tsp
  • Carolina Brown Rice Whole Grain, 1 cup 
  • College Inn Light & Fat Free Chicken Broth, 1 cup
  • Preheat your oven to 350.  Melt the butter.  In a 2 quart casserole dish mix the dry rice, salt, butter and garlic powder.  Add in the broth and water/ boullion.  Bake uncovered for 30 minutes.  Cover and bake another 30-40 minutes until creamy. 

    Next time I’ll add in some veggies!  Peppers and onion would rock this dish!

    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 129.0
    • Total Fat: 3.2 g
    • Cholesterol: 0.0 mg
    • Sodium: 373.6 mg
    • Total Carbs: 22.0 g
    • Dietary Fiber: 0.7 g
    • Protein: 2.3 g

    Teriyaki Marinade:

    1 can Pineapple slices in JUICE – not syrup!  Separate the liquid and pineapple.  You should have 1 cup of juice.

    1/2 c Dark Brown Sugar

    1/4 c Light Soy Sauce (Kikkoman)

    1 tbsp spicy brown mustard

    Put all ingredients into a small saucepan and bring to a quick boil (watch it carefully!), reduce to a simmer until slightly syrupy, 5-ish minutes.  Pour over chicken, pork, fish and toss in the pineapple slices for good measure.  This recipe is best when you grill the meat.

    • Servings Per Recipe: 18
    • Amount Per Serving (2tbsp)
    • Calories: 30.7
    • Total Fat: 0.0 g
    • Cholesterol: 0.0 mg
    • Sodium: 139.0 mg
    • Total Carbs: 7.5 g
    • Dietary Fiber: 0.0 g
    • Protein: 0.3 g

    Well there you have it.  Hope you like it.  If you don’t – then just lie to me.  Thanks!

    Mommy want a cracker?

    Yes please.

    I LOVE Wheat Thin crackers but I don’t keep them in the house because I have ZERO control over myself with them.  I suppose that’s why they’re called CRACK-ers. 

    Here are the stats on regular wheat thins:

     

     Calories: 150, Total Fat: 6g, Carbs: 21g, Protein: 2g 

     Take note of the serving size here.  9 grams.  That’s about 1/3 of an ounce or about 16 crackers.

     

     And the reduced fat version:

     

     Calories: 130, Total Fat: 3.5g, Carbs: 22g, Protein: 2g

    Again, 16 crackers.

    So Maria over at Maria’s Nutritional Consulting (www.mariahealth.blogspot.com  – love this site!) had this solution for us cracker lovers.  There are so many good things to say about this recipe!  It was simple to make, took only a few minutes to prepare, cost about the same as a box of Wheat Thins, tasted awesome, can be modified for different flavors, low fat, low calorie, LOW CARB-HIGH FIBER!

    You will need 1 package Joseph’s Lavash Wraps:

    Lay out all 4 wraps on a cutting board:

    Cut with a pizza cutter.  I cut it 8×8 – so 64 crackers per lavash:

    The hardest part of this recipe was separating the crackers and laying them out onto cookie sheets (make sure to spray the pans with some cooking spray – canola or olive oil).  I got them all laid out before the oven was pre-heated.

    Once they’re laid out on the cookie sheets spray with the cooking spray and season them.  I used just a little sea salt.  Next time, to give them that Wheat Thin sweetness, I’ll sprinkle on a little bit of Stevia.

    Bake em’.  Maria says to do it at 325 for 12 minutes.  I did mine at 400 degrees for 7 minutes because for some reason I though that was the  temp I read.  It worked, but watch them closely so they don’t burn!

    Once cooled, separate into snack size baggies.  I did 6 servings which gave me about 40 crackers per serving!

    Stats:

    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 67.3
    • Total Fat: 2.8 g
    • Cholesterol: 0.0 mg
    • Sodium: 370.0 mg
    • Total Carbs: 9.3 g
    • Dietary Fiber: 4.0 g
    • Protein: 6.7 g

    Love these babies.  I already ate 1/2 of them…..

    Heaven on my plate.

    It’s been some time since I posted a recipe, and seeing as food is kind of a big topic for this blog, I thought I should get one on here!  So last night we had dinner with the In-laws.  Because my FIL in diabetic I wanted to make something low sugar for desert. 

    I came up with this slice of heaven:

    Cappuccino Cloud Pie

    FOR THE CRUST:

    Bob’s Red Mill Almond Meal, 1 cup

    Optimum Nutrition 100% Whey: Vanilla Ice Cream, 1cup

    Splenda No Calorie Sweetener, 3 tbsp

    Smart Balance “LIght” with Flax Buttery Spread, 1/4c melted

    Salt, 1/8 tsp – optional

    Vanilla Extract, 1 tsp

    1/2tsp baking powder

    Mix the almond meal, salt and protein powder  & baking powder together.  Pour in the melted butter and vanilla and stir until clumpy.  Press into a pie pan and bake at 350 for 10-12 min until the edges start to brown.  Let it cool.

    FILLING:

    Jell-O fat-free/sugar-free Vanilla pudding mix, dry, 2 boxes

    Milk, 1%, 1 cup

    Instant Coffee granules, 1-2 tsp (depending on how much coffee flavor you like)

    Chobani (Non-Fat Greek Yogurt – Plain), 6oz

    Whipped Cream, Cool Whip, Sugar Free 1/2 container

    Bailey’s Irish Cream, Coffee Flavor, 17% Alcohol, 1 oz OPTIONAL

    Dark chocolate for garnish

    Dissolve the coffee granules in the milk.  Add the coffee milk  and yogurt to the 2 packages of pudding mix.  Stir well, it will be very thick.  Stir in the Baily’s Irish Cream if using.  Fold in the whip cream and spread into your pie crust.  Garnish with shaved chocolate and refrigerate for an hour before serving. 

     8 Servings   

    Amount Per Serving
      Calories 252.8
      Total Fat 12.2 g
          Saturated Fat 3.2 g
          Polyunsaturated Fat 1.0 g
          Monounsaturated Fat 0.8 g
      Cholesterol 29.6 mg
      Sodium 124.8 mg
      Potassium 46.5 mg
      Total Carbohydrate 12.1 g
          Dietary Fiber 1.5 g
          Sugars 5.5 g
      Protein 18.4 g

    Now, if you omitted the Bailey’s, used fat-free milk, fat-free whipped cream and a pre-made low-fat crust (Keebler graham) the stats look like this:

    8 Servings    

    Amount Per Serving
      Calories 236.3
      Total Fat 4.5 g
          Saturated Fat 1.6 g
          Polyunsaturated Fat 0.0 g
          Monounsaturated Fat 0.0 g
      Cholesterol 15.6 mg
      Sodium 160.2 mg
      Potassium 50.8 mg
      Total Carbohydrate 22.1 g
          Dietary Fiber 0.0 g
          Sugars 8.6 g
      Protein 16.4 g

     

    Not to toot my own horn here, but DAY-UM!!  😉

    Double-Shot Friday!

    It’s pretty brisk out there today.  Brrrrrr.  What better way to pass the time than to bake -n-blog!!!

    Whole Wheat Oatmeal Quick Bread for Officer M: 

    And Super Easy Black Bean Brownies for the kiddies (and maybe one for me… 🙂 )

    I was going to make my regular recipe, then I saw a box of low sugar brownie mix in the back of the cupboard.  I rinsed down a 15oz can of reduced sodium black beans and used my immersion blender to puree them (adding about 3-4 tbsp of water as I went) and then hand stirred in the mix.  It looks really dry, but trust me, it’ll mix up nice.  Then I scooped them into a mini-muffin tin and baked them at 325 for 15 minutes.

    Totally cures my chocolate craving for 76 cals, 1g fat, 16 carbs and 2g protein. 

    The best part of all this baking:

    I didn’t have to do the dishes after!!