Category Archives: Food

My contribution to National Peanut Butter Day

Peanut butter is near and dear to me. I usually have some kind of form daily, cause I ain’t got no type.

Well when I found out it was National Peanut butter day I knew I had to step up to the plate and accept the challenge. With a little help from a friend on the inpritation side of things I begin to go to work.

My end result? Fudge Espresso Donuts with a Peanut butter frosting, coffee dusting, and mini chocolate chips. Easily my best version yet. Check it out, and I hope you enjoy!

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First preheat oven to 350 degrees.

In a bowl place 28g lite butter, and 14g Chocolate Chips(I used pb filled choc chips). Then pour 2-3 oz hot coffee over the butter and chips.(I used Alphamind coffee use BACHRONISTER to save 10%) . Begin mixing to help melt. Place in microwave 15-30 sec if needed.

Once done let sit for 5 min to slightly cool.

In a separate bowl place 1 whole egg and whisk. Then add to the coffee mixture.

Next place in 1.5 tsp vanilla, 4 oz low fat butter milk, 30g Vanilla Greek Yogurt. Mix well.

Now we will place in the dry ingredients one at a time mixing as you go. First 10g coco powder, then 75g All pourpuse flour, 45g Chocolate Protein(I used quest) 5 splenda packets, 1 tsp baking soda.

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Mix everything well. Grab your muffin pan and spray with non stick spray. Place batter and put in the oven for 10 min. Use toothpick test to check if done.

Once done pull out and set on cooling rack. After 5-10min take out of pan and return to cooling rack.

Well donuts are cooling in a bowl place 6g PB2, 32g Peanut butter protein(I used PES), 34g favorite peanut butter ( I used Salted Caramel N&M) , 50g Syrup(WF 0Cal), then enough water to make it into a frosting consistency.

Use a spatula to cover each donut. Then put some coffee grounds in your hand and sprinkle over the top of each donut.

Finally place 7g mini chocolate chips evenly over your donuts.

Bam, done. I was able to get 10 donuts out of this recipe.

Macros for 1 donut : 110 cal / 3.8 f / 11 c / 9.5 p

Make sure to follow me on IG to stay up to date with everything! @the_flexible_baker

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Peanut Butter Chocolate Chip Oat muffins

 

Back at it with more oats!!!!

Similar recipe to the most recent White Chocolate Cranberry Muffins with just a few changes. You can find the other recipe here. — Cran Recipe!

I wanted to do something featuring chocolate chips, cause lets me real…. Who doesn’t love chocolate chips. They make anything better. Cookies, pancakes, waffles, and yes even muffins. Then I struggled to decide what I wanted to pair with the chips….. I thought and thought, I thought so hard I even gave myself a thinking cramp ;). Anyway, I finally decided to match it with peanut butter. I mean who doesn’t love peanut butter and chocolate. Wait…… you don’t? I feel so sorry for you. Definitely head over to the cranberry recipe then. For those of you who are on my bus, stay with me here.

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Alright, so to start –

Place 21g Lite butter in a bowl and melt it down. Let it sit for a minute to cool. Then add in 69g Egg whites, 1.5 tsp Vanilla, 40g Lite Brown Sugar, 4 oz almond milk, and 61g Unsweetend applesauce. Mix everything well.

Next place in 100g Old fashion oats, 45g Peanut butter protein, 1.5 tsp baking soda, 1/4 tsp salt, and 1/2 tsp cinnamon(just cause I am a fan, it is not needed). Incorporate everything well.

Place in the fridge for at least 15 min. Now I would start to pre heat my oven to 350 degrees, and spray down my muffin pan with non stick spray.

Once your batter has sat for a bit, pop It out and place into 8 muffin holders. You can make muffins bigger or smaller, just make sure to adjust macros.

Finally, I weighed out 22g 60% Bittersweet Chocolate chips (Ghirardelli) and chopped them into halfs. Then place chopped chips evenly throughout your muffins just slightly pushing them into your batter.

Once chips are placed, pop muffins into the oven for roughly 15 min. Use the toothpick test to check if done.

Pull out of the oven and place on a cooling rack. After about 10 min pop out of the muffin tin and place back on the rack to finish cooling.

Macros per 1 muffin : 125 cal / 3.2 f / 16.4 c / 7.1 p

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I hope you enjoy them! So easy and quick to make! Make sure to follow me on IG to stay up to date with everything that is going on! @the_flexible_baker  !

White Chocolate Cranberry Oat Muffins

Snapchat-9185261582808318597I’m going to be honest. I eat oats literally everyday. Well… Prolly 5 times a week. Days off I usually get to make some pancakes for something delicious. Anyway, I enjoy using oat flour, and baking with oats but for some reason I never do it. Yesterday I changed that.

 

What I came up with I thought to be a perfect Sunday moring muffin to have with a fresh up of coffee, or maybe a late night indulgence with a nice glass of wine. Either way, I really enjoyed these. I think when I remake them, I will add in 1-2tbsp of melted butter into the mix. I might also sub in a whole egg for egg whites as fat is pretty low in this recipe.

 

Preheat your oven to 350 degrees.

In a bowl place in 69g or 1.5 egg whites, 1.5 tsp vanilla, 4 oz Almond Milk, 66g Unsweetened Applesauce. Mix everything well.

Then place in 51g Whey Protein(I used Cinnamon), 40g Brown Sugar(Splenda Version), 100g Whole Grain Oats, 1.5 tsp cinnamon, 1tsp baking soda, 1/4 tsp salt. Mix everything well.

Place in fridge for 15-30 min.

Spray muffin pan with non stick spray

Evenly place batter into 8 muffin svgs.

Weigh out 10g Dried Cranberrys and 14g White chocolate chips, or your preferred toppings. Evenly place in the tops of your muffins.

Bake at 350 for 12-15 min. Use a toothpick to check if done.

Remove from oven and place on a cooling rack for 10 min. After 10 min remove from pan and place on cooling rack to finish cooling.

Macros per 1 muffin: 119 cals / 1.8g fat / 17.6 c / 7.3 p

Super easy, one bowl creation for pretty low macros. These would make for a great pre workout treat, or reefed day carb filler! I hope you enjoy!

 

Make sure to follow me on IG to stay up to date with everything that is going on! @the_flexible_baker !

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Its peanut buttah jelly time! Doughnut Style!

Where ya at, where ya go, its peanut buttah jelly time, peanut buttah jelly time.

 

Ever since I can remember growing up a staple was PB&J. You just couldn’t beat it! So easy, so many different kinds of jellys and jams. Smooth peanut butter, crunchy peanut butter, it didn’t matter. Slap it inside some bread and I am happy. Good lord if only I was up on my peanut butter game back then like I am now. peanutbutterjelly_by_sheharzad_arshad-d7rsura

It had been quite some time since I had made some doughnuts, and I recently picked up some low fat buttermilk so I figured now was better time than any. 8517715def7e04f4b07fc8ecb830869a

Lets get started,

  1. Preheat oven to 350, spray donut pan with non stick cooking spray.
  2. In a bowl, place 12g Pb2, 16g Brown Sugar(I used splenda version), 10 splenda packets, 32g peanut butter protein(I used PES), 100g All Purpose flour, 1/4th tsp salt, 1 tsp baking powder. Mix everything well.
  3. In a separate bowl melt 28g Butter(I used Lite). Add into your dry mix and start mixing slowly.
  4. Add in 1 whole egg, 1 1/2 tsp vanilla, 5 oz low fat buttermilk. Continue to mix until well incorporated.
  5. Spoon mixture into your doughnut pan. Place in oven at 350 for 15min
  6. Use toothpick test to check in done. If it comes out clean you are done. Pull doughnuts out and place on a cooling rack.

Now, you can eat you doughnuts as is and the macros would be 131 cal/ 2.8 f / 19 c / 8p

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or you could then add a frosting/drizzle. Since the fat is low, a real simple option would be to melt some chocolate chips then dip your donut in it. You could Also mix a scoop of protein with either water, syrup, or cream cheese and make a frosting.

I decided to make a peanut butter frosting using PB2 and maple syrup. I placed 18g of PB2 in a bowl with enough 0cal syrup to mix it. Just a splash of water to help thin it out just slighty. I then covered 2 donuts heavely with the mixture. I prolly could of made enough frosting for atleast 3 donuts. Then I added 10g of Strawberry jelly on the top to each donut. Last final touch for me was 15g Jif PB&J cereal to cover the outsides of the both donuts. IMG_20160110_181414

Final Macros for donuts w/out cereal: 171 cals / 3.9 f / 26 c / 12 p

 

These turned out so dang good! Best doughnuts I have made to date that is for sure.

 

Make sure to follow me on IG @the_flexible_baker

Smores Muffins Revamped!

What’s up everybody!

Decided I would re make some smores muffins and try to add a nice touch to them. I hope you enjoy!

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Pre Heat oven to 350

First off we will start by making the crust. In a bowl place in 48g Lite Butter melted, 8 splenda packets and 93g Grahm cracker crumbles. Mix everything until it is well combined.

Next take your muffin tin and line that with muffin holders. I like to spray them with non stick spray to help prevent sticking.

Evenly separate your cracker crust into 9 muffins and press it down so it molds into the bottom of the holder. I put a bit of non stick spray on my fingers to help with the pressing. Once complete set to the side.

Take 15g semi sweet baking chocolate squares and break it up with your hands. Place in a bowl with 20g Coco powder. Add 1/2c warm water and mix. Set to the side.

In a new bowl place in 90g Self rising flour, 2 tsp baking soda, 1/4 tsp salt, and 62g chocolate protein(I used Quest). Combine and set aside. (I was informed by the amazing @foodsmyfrenemy that with self rising flour you can leave out the baking soda and salt as that’s what the self rising is for. I clearly am still learning so you can leave it out if you use self rising, if not keep it the same. In the meantime make sure to go follow Abby on IG)

In one more bowl(I used a kitchenaid stand mixer for this one) Place in 2 tsp vanilla, 2 whole eggs, 1 egg white(46g), 14g lite butter, 10g honey, 10 splenda packets, and 75g plain greek yogurt. Combine.

Take your chocolate and coco water and pour that into your egg mixture and continue to mix. Then add in your dry mix mixing as you pour.

Once everything has been combined, evenly distribute your batter into your 9 lined muffin holders. Lick remaining batter out of the bowl as those macros don’t count 😉

Place muffins in the over for roughly 15min at 350, checking them as they bake. Use the toothpick test to check if they are done. Comes out clean, then you are good to go. Take out and set on a cooling rack.

Now get out a cookie sheet and lightly spray it down. Place down 9 marshmallows. I used the chocolate ones that are made for smores. Place on the top rack of your oven under broil. Place on high and just watch them. They should not take long at all. If you use chocolate they will take just a bit longer to change color. Once they have a nice golden top take them out and using a spatula place one on top of each muffin.

Only left to do is eat! After they sit out for a bit I recommend putting them in a sealed container and throwing them in the fridge.

Macros for each muffin: 171 cals / 5f / 25c / 10p

 

I hope you enjoyed! Find me on Instagram under @the_flexible_baker ! Stay tuned for a new website as well! 11fc86a024f6528e2f462d4ce73f996c1674cd232f601ca697781c2ffc768b8e

Homemade Mint Oreo Ice Cream

Recently got my hands on a ice cream maker so I am working on making some delicious macro friendly options!

 

Definitely a work in progress getting the right textures and flavors and still keeping macros low. For my first try, I decided to go with a mint flavor, and everyone likes add-ins so I threw some oreos in there as well.

 

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First off you want to get your ice cream maker base nice and frozen.

Next, in a bowl add in 1.5oz Heavy Cream, 2oz FF Half n Half, 2 cups or 16oz Almond Milk unsweetened, 8 splenda packets, 1 tsp vanilla, 8-10 drops of green food coloring, and .5oz of plain vodka.

Whisk that all together until combined. Once combined, pour into ice cream maker and switch on. Should take anywhere from 7-30 min depending on your ice cream maker and how cold it is. Mine took less than 15 min.

Let the machine churn, keeping an eye on it. Once it is starting to form take 2 oreo cookies(I used reduced fat) and crush them into your mix allowing the oreos to get well combined into your ice cream.

Once it has taken a ice cream consistency stop your ice cream maker and pour it into a freezer safe bowl that can be covered. Place in freezer for at least an hr. After and hr, pop out and give it a stir. If it has taken on the consistency of ice cream completely you are good to go. If it is still a bit runny, pop back in the freezer for another hr. Repeat process until desired consistency.

 

I haven’t tried this without an ice cream maker, but you could try the bag formula as well. Make mixture, pour into a plastic bag. Place that plastic bag inside another plastic bag filling it with ice and salt. Proceed to shake the bags for 15-30 minutes until ice cream has formed. Scrap it out of the bag and either eat, or throw in the freezer.

 

Macros for ice cream with oreos: 23 fat / 42 carbs / 4.6 protein for 600g total weight. Your average mint ice cream from the store is usually 9f/20c/2p for roughly 70g depending on brand. So yes the fat seems slightly high, but for the volume it pays off.

 

Stay up to date with whats happening on my IG, @the_flexible_baker !!!

 

The Plan to takeover the holidays!

Hey everyone! With the holidays just around the corner I wanted to share a few tips and tricks to help you win the holidays and not put on a ton of excess weight.

1. Trim up some dishes. If a recipe ops for nuts, or full fat cream cheeses, gravy, sauces, and butters. Look for lite butters and gravys, low fat or fat free cream cheeses, greek yogurt, fat free dressings, or leave them out completely. A big one for me is using fat free cottage cheese as dressing or my salads.

2. Load up on macro friendly foods such as salads, fruits, lean proteins, and veggies. Piling your plate high with these foods will not only limit place on your plate for macro dense foods, but they will help fill you up so you have less room left for sweets.

3. Bring your own dishes. Veggie plates, fruit salads, turkey roll ups, and so many more. That way you at least have a good go to dish in a pinch if you need some snacks.

4. This one is more of a mental thing, but wearing tighter clothes will actually make you eat less because you will feel tighter in your clothes much faster than if you wore loose clothes. Mentally you will want to eat less so you are not uncomfortable in your clothes.

5. Make sure to keep your water close and stay hydrated! Staying hydrated can be key to not over eating during the holidays. Having more liquid in the system will help with hunger cravings. Also adding a bit of lemon juice to your water can help curb appetite!

6. Chew gum. Keeping the mouth busy can help take the mind off eating.

7. This gets different opinions, but I like to either fast for the day until dinner comes, or ill eat mainly protein leading up to the meal to save most of my calories for that one meal to help prevent way over doing my macros.

8. Sub out full sugar drinks for diet or lite versions to help save calories. Also do this if you are making cocktails as this will save you numerous calories.

9. If possible do some type of exercise that day just to help bring yourself into a calorie deficit.

10. Choose to be a helper! Help make food, drinks, set the table, anything that keeps you busy and helps prevent you from unneeded snacking.

11. Moderation is key. 1 cookie is fine. 20 cookies…not so much. Enjoy, but be mindful.

12. Don’t be afraid to say NO. Often times, friends and family can pressure you into eating more than you want or need to. Don’t be afraid to say no. You know you have goals in mind and are doing your best to achieve those goals. You are not being rude denying that 2nd piece of pie or extra helping of mash potatoes.

13. Don’t be a scavenger! Once you are done eating, either remove the food off of the table, or remove yourself from the table. The longer you sit there looking at goodies, the more tempted you are to start taking unneeded bites that can quickly add up!

14. Leave the leftovers. Let someone else take them home. You had your day of enjoyment, now lets get back on track. Last thing you need is a plate full of grandmas cookies sitting on the counter staring you in the face for days on end.

15. Last but not least, remember that it is the holidays, and you are allowed to indulge. Enjoy yourself, but stay reasonable. If you want 1 more cookie, or that glass of wine then do it! Obviously there is a point, were you are just destroying progress downing an entire platter of cookies by yourself, but that 1 extra cookie that will put you a bit over your macros will not derail all of your hard work!

 

 

These are just a few tips and tricks I use that I have found to help get through the holidays. I hope this helps you conquer your day!