♥Pink Power Protein Pancakes ♥

Pink power protein pancakes!

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"Use one scoop of whey protein..."

The scoop factor... So there seems to be  no standard of "scoop" out there.  This can be frustrating,  I know. But I will be making a conscious effort to make sure I let you know how much my scoop is. Then there's the liquid to add, that's not always standard either. Because every powder is different it reacts to liquid differently. So always start at the suggested amount and go from there. No matter what recipe you are using there's always a bit of a learning curve. There will be a few batches that are just down right wrong. But with practice you will get the right consistency for your protein powder. Then you will go use a different powder, and mess it up. It just happens. 

So the second holidays are over, we jump right into Valentines *groan*. But, I am a lover and a Fighter... so I couldn't resist the epic cheesiness of Pink Pancakes! Why not. You love yourself right? You love your body right? You want to treat it right.... right? 
Well regardless of your answers, they're strawberry, relax. 

 3 TBS coconut flour
1/4 tsp baking powder
1 scoop of strawberry whey protein (mine measures approx. 1/4 cup, and 1 Tbs)
3 egg whites
1/4 cup unsweetened almond milk (or to pour able consistency)

Heat pan, or skillet, with oil. Healthy choice: coconut oil, or coconut oil or olive oil spray. Bring down heat to medium. Cook first side until it starts to bubble (about 2 minutes), or you can lift it to flip, and lightly brown. Other side will take less than 2 minutes. 
 This made me about 3 pancakes, none were same size... because that's how I roll. 

Nutrition Facts
Servings 1.0
Amount Per Serving
calories 233
% Daily Value *
Total Fat 4 g	6 %
Saturated Fat 3 g	16 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 5 mg	2 %
Sodium 976 mg	41 %
Potassium 257 mg	7 %
Total Carbohydrate 15 g	5 %
Dietary Fiber 8 g	32 %
Sugars 3 g
Protein 32 g	64 %
Vitamin A	3 %
Vitamin C	0 %
Calcium	21 %
Iron	16 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Breaking the rules. Paleo Inspired bread.

I don't like to follow the rules. But I am big into suggestions. I follow Paleo, but not perfectly. I just believe in: "whats good for me", and always making healthy choices.  I also believe in taking the time to go on a stay-cation and throw it all out the window too. Because that's just good for the soul!

I had to up date my favorite Paleo bread. I did it by breaking a Paleo rule (gasp! call the Paleo police). Yup, guilty. By using only egg whites and even substituting raw honey for honey substitute! The end result is actually a lighter, softer and less dense bread. This became a lovely soft moist loaf. It even rose a little more than before. I am pleased with this loaf for sure

• 3/4  almond butter, smooth

• ¾ cup + 3 tablespoons of liquid egg whites

• 2 tbsp sugar free honey

• 1/4 cup coconut oil, melted

• 1/2 tsp apple cider vinegar

• 1/4 cup golden flax, ground

• 3 tbsp coconut flour

• 1 tsp baking soda

• 1/2 tsp sea salt

Blend all your wet ingredients until smooth.

Mix dry ingredients in another bowl.

Slowly mix dry into wet.

Pour into a lined loaf pan. Grease your paper with coconut oil well.

Bake at 350 for 35-40 minutes. At 35 minutes check, over baking egg based bread can tend to burn quickly.

After it's cooled keep in sealed container in refrigerator. Yields 24 thin slices (great for snacking) or 12 regular slices (easier to toast).

Nutrition Facts
Servings 24.0
Amount Per Serving
calories 86
% Daily Value *
Total Fat 7 g	11 %
Saturated Fat 3 g	14 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg	0 %
Sodium 135 mg	6 %
Potassium 19 mg	1 %
Total Carbohydrate 3 g	1 %
Dietary Fiber 1 g	6 %
Sugars 1 g
Protein 3 g	6 %
Vitamin A	0 %
Vitamin C	0 %
Calcium	2 %
Iron	2 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

PB2 Protein Mug Cake - The Craving Killer

The fascination with mug cakes is winding down. But in the  health and fitness  world they still have a practical place.

Have a craving killer with out packing your body with over processed junk and sugars.

I posted this one on Instagram and didn't think much of it until I thought about my clients and friends who ask me for advice. I think this one is a great way for those who are trying to learn to manage their new life style. Or a great mug cake for the heck of it!

1/8 Cup Natural Cocoa Powder
2 TBS PB2 (With or Without Chocolate)
1/4 Cup + 1 TBS Unsweetened Almond Milk (Vanilla or Plain)
1 Egg
1 TBS Stevia in the Raw (if you use liquid use conversion chart on product)
1/2 Scoop of protein powder (Vanilla or Chocolate, I used EAS Lean 15)
1 TSP of ON Fitness Fiber *Optional

Frosting
1 TBS of PB2
Splash of Almond Milk

Mix all your mug ingredients in a bowl. Pour into a well greased mug or ramekin. Nuke up to a minute. I start off at 45 seconds, and check for consistency. Too long will give you a heavy dried up brick!
While it is in the microwave mix up your frosting with the PB2 and start off with a dribble of almond milk. Keep adding until you reach the consistency you'd like.

*I did add 'ON Fitness Fiber' as an option. When you add more add in's be cautious of how much liquid you add. More things you add, more milk or water you will need. You will want it to look like brownie batter. If it looks a little thick then it will become a brick. Just add a splash when you need it.

I've been cheating on Instagram

What can I say blog, I have been cheating on you with Instagram. And I loved every minute,  it's just  faster for my fast paced life. I have just had no time. Still a SAHM, a gym rat, and boxer. But now add Health & Sports Nutrition, and Personal Trainer.

I have been hitting boys again.... (#sorrynotsorry).

And chilling with my gains...

Eating good, watching a lot of boxing...

I did manage to get dry clothes on....

And then this happened ...

And I am wet again! This day I gave out three black eyes. Umm.. go me.

 Sparring Fridays and Saturdays get dangerous. *Giggle*

Which brings me back to here. Chilling with my gains. I love power lifting, look at those thighs! 

Thigh day Fridays!

So there's a quick update in pictures.

 Next up; I will be sharing some Instagram hits to help you hit your Macros!

 What you thought I was going to make a boxing pun there? 

Nah, I just roll with the punches. 

Paleo Carrot Cake

I wanted to share this wonderful little gem I found. I shared it on Instagram awhile ago (OK I picture teased, same thing)! I wanted some thing to go with my tea as a treat. I am a little over almond flour right now. Some times I don't love the texture, not appropriate for all recipes. I love my almond flour for cookies.
Working with coconut flour presents a challenge. That stuff loves to absorb any fluid you add. Here is my absolute no fail find! My fist try, perfection, definitely had to share with you.
Best thing I love about this cake is you can sub your coconut flour for protein powder. YOU know I love cooking with it. (See this little protein cake for one here.) This Carrot Cake was moist, and stayed moist. It didn't even taste like it was 'healthy'! It stored really well too!
I did not use protein powder first time around because I fear its too sweet and would take away from the true carrot cake taste. But I will try it this next time around, because OMGPaleos' cake is actually a breakfast protein cake.( I can do that with breakfast!) But with coconut flour it becomes an any time cake. I love it with Matcha green tea in the afternoon.

♥ENJOY!♥

Paleo Carrot Cake
adapted from Carrot Breakfast Protein Cake.

Ingredients

• 2 large carrots, finely shredded
• ⅔ cup almond butter
• 2 eggs
• 3 tablespoons raw honey
• 2 tablespoons coconut flour OR 35 grams (or 1 heaping scoop) Vanilla Whey Protein Powder
• 1 tablespoon cinnamon
• ½ teaspoon baking powder
• pinch of salt
• ½ cup raisins

Instructions

1. Preheat oven to 350 degrees.
2. Shred carrots as thin as possible. Place in large bowl. ( I used a food processor worked like a charm)
3. Add almond butter and eggs and mix well.
4. Then add honey, protein powder, cinnamon, baking powder and salt and mix well.
5. Fold in raisins.
6. Grease an 8×8 glass baking dish with coconut oil, pour batter into the dish and place in oven. Bake for 35 minutes or until the top of the cake has a nice crust to it.
7. Let cool before cutting.

Notes

The original recipe made 8 servings, I cut mine smaller in an 8 x 8 glass dish  to make 12 servings. 

My recommendation:  (and I will always say this) get a hand held emulsion blender! It will mix your paleo treats better, faster, with less mess. You really want your ingredients mixed to truly appreciate, and taste the natural flavors. 

Mug Cakes, Mug Muffins, how about a protein CAKE?

The mug food thing reached a frenzy this year, don't you think? It started off with the decadent brownie, then the chocolate chip cookie in a mug. I will be honest, those were freaking good.  But too good. Given I did substitute using  whole ingredients, avoided vegetable oil,  and sugar. I think that is what got every one thinking:  "How can I make this healthier?"
 Many did, and I tried the heck out of them. There's a 100 calorie mug out there. It was like swallowing a sponge.  I would rather have something in a higher calorie content with good things for me than a sponge. Right? How about some protein? Yeah?
I have been doing my own healthy mug cake testing for myself, sharing a long the way on Instagram.  Then there was one little post that got a little more attention than I expected. It is good. Very good.

Things I learned about mug cake testing. If you don't want a dry sponge, or a mug pudding use a bowl. I know its now Bowl Cake. That sounds wrong, mainly in the portion department. But it's not any bigger than any other mug cake.

I went through many bowls and mugs until I found the right one. But if you really do not have anything close to this the best trick is to use the microwave reheating trick. Scootch everything out of the middle using your finger or a spoon. Hollow it out like you're making bunt cake. This way you are avoiding the goo in the middle or having to cook it more and over drying the rest!

The Cherry Mama Protein Mug Cake 

♥2 egg whiles (about 3 TBS of white 28 cal)

♥1/4 Cup Unsweetened Apple Sauce, make it a healthy amount. ( 25 cal unsweetened )

♥1 Scoop of Protein Powder Vanilla or Chocolate  (I used EAS lean for the low calorie count 50 cal.)

♥2 TBS of Coconut Flour (60 cal)

♥*1 TBS of Cocoa Powder (Pure organic Cacao 10 cal per TBS)

♥1/2 tsp Baking Powder

♥Stevia, I used one squirt of Skinny Girl Stevia (equivalent of 1 tsp of sweetener)

173 Calories with cocoa, 163 without. Your calories will vary depending on the brands you buy.


Whisk  ingredients in a bowl thoroughly. Looking for lumps of coconut flour, it tends to be very stubborn! When measuring the apple sauce really make it a healthy portion. Don't make it level, just proud of the measuring cup. Apple sauce really adds the moisture. I scraped it one to make it even and it wasn't the same, a little dry. Once mixed pour into a grease mug. I use an organic olive oil spray. START at 60 seconds in the microwave. Then add 15-20 seconds there after. Mine takes 1 min 20 secs.

*Cocoa powder is optional, protein powder can be pretty sweet. But the cocoa makes it a great treat.

This one below is just Vanilla protein powder. I didn't flip it yet so you can see the top right out of the microwave. You can see I stuck my finger in to test. LOL, I generally test hot things in the worse way. But the texture on top will be slightly soft, but underneath you see a nice sponge cake. This was so delicious.

Fruity Protein Breakfast, and yes, caffeine.

I totally forgot I have my Fruitein , just sitting in my pantry. Silly me I forgot it was a high protein energy shake. Yeah, time to mix it up, and blend it up. I highly recommend this for when you are sick of Vanilla and Chocolate Protein shakes. As summer comesit's time to lighten the flavor woth more fruit. I found a lot of other chocolate and vanilla protein shakes have a strange after taste. That's why I started blending them into shakes!

Now carrying the tradition of caffeinated breakfast shakes heres one I threw together this morning.

When I am not in a rush, aka I remembered to order before I run out I will always try to get Natures Plus. 
Fruitein is an all-natural vegetarian blend of complete protein and complex carbohydrates. In addition to providing 100% of the Daily Values for all vitamins and most minerals, each delicious glass of Fruitein supplies a complete profile of enzymes in a highly nutritious whole food and herbal base, including spirulina, Korean ginseng, Spanish bee pollen, young barley leaves, oat bran, pineapple, papaya, and a variety of other fresh fruits, vegetables and herbs. Mix with water or milk.






Ingredients: 

6-8 Ounces of Coffee straight black

6 ounces of milk, your choice. Non-dairy or skim the better for you :-)

1/2 a Banana

Hand full of strawberries, any berries!

2 handfuls of ice 

Blend that sucker! It makes a lot,  I should of shared this with the hubby,( sorry babe). Me, I just worked on it all morning. I had no snack cravings at all! I will see if I will have endless energy because my Fruitein drink is loaded with the good stuff, and coffee on top... :-D

Well my kidlets are up (I know! they slept in. Bonus, look I am writing) time to go put my drink to the test!

Holy Yolks Batman! Whey cookies, and an egg yolk beauty recipe.

So the world (of gluten free protein cooking) has gone anti-yolk! I have been really loving making these breakfast protein cookies of sorts. During the week I don't have time to make the type of breakfast I cook on the weekend. So these little protein whey cookies rock my world. It's been recommended that it's best to eat with in one hour of waking before your coffee or tea. Who has that sort of time? Not I. I have been making my recipe   using the whole egg when they have been calling for the egg white. I just can't  waste food like that, and I have had no immediate use for just the yolks.

As you know I have a full on pantry in my bathroom and I like to whip up food concoctions in the bathroom for my face.  Well I guess its time to add hair concoctions in there too! Where am I going with this? If you haven't guessed I have a use for the yolks now. 

I have always known eggs are great for the hair but I haven't been in the market for hair treatments  Until I ran out of my Wen (the only high beauty expense I have). In the past 15 years I have gone from black to blond so many times its just insane. I would cut it regret it and then go get a weave, bad! I have never have been a wash and go girl. My hair was such a hot mess and I am in the rebuilding process. So I have made a commitment to growing out my hair with out wearing a weave. With the biotin and Wen I have been a human Chia Pet. But with out my Wen, it's time to hit the kitchen!

So here you go, for every non-egg yolk recipe, heres a yolk use recipe... Hmmm... cooking and hair... I could not have combined something you don't want when eating. So lets just call it, and  file it under healthy and natural :-)

Here is my most recent protein cookie. I had to search a lot of body building sites. But these just make sense to me. 

Chocolate Whey Protein Cookies Recipe

6 egg whites
7 scoops oatmeal (1 3/4 cups)
2 tsp brown sugar OR brown Sweet’n Low®
1 tsp vanilla extract
1/2 cup un-sweetened apple sauce
4 scoops chocolate (or vanilla) whey powder
2 dashes cinnamon
1 tsp virgin olive oil
1 tsp maple extract
1/2 cup raisins (optional)

Pre-heat oven to 325, bake for 20 minutes, Makes 1 dozen cookies…each cookie has around 14g of protein

Make your breakfast, eat, now make your hair breakfast.

• Use 1 or 2 egg yolks, depending on hair length/thickness.


• Whip it! Whip it good! Until watery.


• Use one table spoon of olive oil* for each yolk.


• Dilute mixture with lukewarm** water and stir.

When adding to hair focus on your ends. But don't neglect your scalp because thats where you want healthy growth.

Now here's the fun:

* You may also use Sunflower oil. Because if you have been oil pulling its already on your bathroom counter.

[Sunflower oil contains gamma linolenic acid, which is an omega-6 fatty acid. Such fatty acids are essential to hair health, says Spencer David Kobren in his book, "The Truth About Women's Hair Loss: What Really Works for Treating and Preventing Thinning Hair."] Source

Sunflower oil also has been beneficial for conditioning greasy hair. Like there's a conditioner for every hair type, there is also an oil too.  Also in my research I found out even more about my new favorite oil.

Sunflower oils is also odorless and can be used with other scented oils for a scented treatment. Also it's a polyunsaturated oil, so it can be used as a leave in treatment. That great omega-6 fatty acid will give a soft feel, and prevent breakage. 

And this is super important:

** When I say wash hair in lukewarm, I almost want to say cooler than that. Unless you want breakfast on your head. I do not have a remedy to remove scrambled egg from hair. I am also not responsible for any plumbing problems.