Tag Archives: healthy cooking

High Protein Chocolate Mousse

Dessert is usually the enemy when it comes to making things healthy, or the first thing to go when trying to cut off a few extra pounds. For me, that just doesn’t work. In the kitchen today I decided to whip up an extremely QUICK and extremely EASY Chocolate Mousse or the fancy name or pudding for those that don’t wanna eat classy haha. This mousse is not only HIGH PROTEIN, but its LOW FAT and LOW CARBS, so this chocolate dessert is a hard one to pass up on. 

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Macros:

Calories – 175 cal

Fat – 2.3g

Carbs – 11.4g

Protein – 25.5

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Just look at this bite! Yum! 

Ingredients:

4 oz Unsweetened Almond Milk

32g Muscletech Chocolate Casein

5g Unsweetened Cocoa

6g Truvia or other graulated sugar/sweetner

Instructions:

1.  Place all of your ingredients into a blender. I used a small personal Ninja. Blend until combined well. You are looking for a smooth, thick, doesn’t run off your spoon consistency. Depending on the type of protein you use, you may have to adjust your liquid level.

2. Eat right out of the blender, or get creative and spice it up! I made mine into a pudding cup and layered it with Fat Free Cool Whip, then topped with Walden Farms Chocolate Syrup and a reduced fat Oreo!

Here are a few things you might need!

 

Truvia Baking Blend Natural Sweetener 24 OZ(Pack Of 2)
MuscleTech Nitro Tech Casein Gold 100% Protein Powder Chocolate Supreme, 5 Pound
Walden Farms Calorie Free Chocolate Syrup 24 oz
HERSHEY’S Natural Unsweetened 100% Cocoa, Baking/Beverage, Gluten-Free, 23 Ounce Can
Nutri Ninja Pro (BL456)

Check out my latest Youtube Video!

Here are a few other pages you might like! 

MTS Cookies & Creme Protein Review

Walden Farms Top 5!

Cheesecake 3 Ways, Bday/CnC/Smores

Arctic Zero(New Flavors)

Don’t forget to hit like! 

Cheesecake 3 Ways, Bday/CnC/Smores

Cheesecake is the theme today! I am such a huge fan of cheesecake. Its rich, creamy, a nice cold treat on a hot summer day, and when made like this low fat and loaded with protein! That combo is a hard one to pass on, and I know I don’t let it pass! Today I have 3 very similar variations of cheesecake that are extremely simple, and quick to make!(well at least until it hits the oven!). Don’t worry if you don’t have everything you need as I’ve provided links to almost all of the ingredients for each recipe to help make this as easy as possible! 

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Birthday Cake (6 servings)

Per slice – 291 Calories / 7.6g fat / 28.6 carb / 21.8 protein

Ingredients:

16 oz Fat Free Cream cheese room temp

10 Birthday Cake Oreo cookies

2 Whole Eggs

57g Muscletech Birthday Cake Protein

120g Non Fat Greek Yogurt

20g Truvia or Granulated Sugar of choice

2 oz Almond milk

1/2 tsp Vanilla extract

1/2 tsp Almond extract

1/4 tsp butter extract

Pinch of salt

Sprinkles to top, optional

MuscleTech Nitro-Tech Protein Powder, Vanilla Birthday Cake, 4 Pound
Oreo Golden Birthday Cake Cookies, Limited Edition 2 Pack
Truvia Baking Blend Natural Sweetener 24 OZ(Pack Of 2)
Watkins All Natural Extract, Pure Almond, 2 Ounce (Packaging may vary)
LorAnn Oils Emulsion, Butter, 4 Ounce
Wilton Excelle Elite 6 x 2-3/4 Inch Springform Pan

Instructions:

Preheat oven to 275 degrees.

Place 7-8 Oreo in the bottom of a 6in spring form pan. Next put your cream cheese into a mixer and beat very well. Next add in your Greek yogurt, whey, and sugar, beat well then scrap down sides. Add in your egg and vanilla and mix just until incorporated. Scrap down sides and add in almond milk, mix. Finally crush one Oreo into the batter and give it a final mix in. Pour your cheesecake batter into your spring form(layered with tin foil) then if desired sprinkle sprinkles over the top. Then set cake into a water bath. Bake in the oven for roughly 1 hour or until its lost most of its giggle. Remove from oven and place on a cooling rack. Also remove the tin foil. Once cheesecake is cool, place into the fridge or freezer until fully set. I like the freezer as it works faster, and sets a bit harder. Minimum 2 hours. Slice into 6 pieces and enjoy!

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Cookies n Creme (6 Servings)

Per slice – 254 Calories / 5g fat / 27.5 carb / 21.5 protein

Ingredients:

16 oz Fat Free Cream cheese room temp

11 Reduced Fat Oreo cookies

2 Whole Eggs

57g Cookies n Creme Protein

120g Non Fat Greek Yogurt

20g Truvia or Granulated Sugar of choice

2 oz Almond milk

1 tsp Vanilla extract

pinch of salt

Oreo Reduced Fat Oreo Cookie, 14.3 -Ounce Packages (Pack of 4) by Oreo
MuscleTech NitroTech Whey Gold, 100% Pure Whey Protein, Whey Isolate and Whey Peptides, Cookies and Cream, 2.5 Pounds

Instructions:

Preheat oven to 275 degrees.

Place 7-8 Oreo in the bottom of a 6in spring form pan. Next put your cream cheese into a mixer and beat very well. Next add in your Greek yogurt, whey, and sugar, beat well then scrap down sides. Add in your egg and vanilla and mix just until incorporated. Scrap down sides and add in almond milk, mix. Finally crush one Oreo into the batter and give it a final mix in. Pour your cheesecake batter into your spring form (layered with tin foil) then crush your last oreo over the top of the batter. Then place cake into a water bath. Bake in the oven for roughly 1 hour or until its lost most of its giggle. Remove from oven and place on a cooling rack. Also remove the tin foil. Once cheesecake is cool, place into the fridge or freezer until fully set. I like the freezer as it works faster, and sets a bit harder. Minimum 2 hours. Slice into 6 pieces and enjoy!

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Smores Cheesecake (6 Servings)

Per Slice: 257 Calrories / 4g fat / 20g carbs / 23g protein

Ingredients:

2.25 svg of graham cracker crumb(12-13 tbsp worth)

5g Cocoa Powder

10g Brown Sugar

50g Greek Yogurt

20g Truvia or other granulated sugar

16 oz Fat Free Cream Cheese room temp

1 Whole Egg

66g NitroTech Toasted Smores

36g Marshmallow Fluff

28g Chocolate Chips(Minis would would great as well)

1 tsp Vanilla

Pinch of salt

Chocolate sauce on top – optional

MuscleTech NitroTech Whey Protein Powder, Whey Isolate and Peptides, Toasted S’mores, 2 Pound
Marshmallow Fluff – 16 oz plastic tub
Walden Farms Calorie Free Chocolate Syrup 24 oz
Honey Maid Graham Cracker Crumbs (13.5-Ounce Box)
Nestle TOLL HOUSE Semi-Sweet Chocolate Mini Morsels 12 oz. Bag

Instructions:

Preheat oven to 275 degrees.

Put the first 4 ingredients in a bowl and mix until incorporated. Place the crust into the bottom of a 6in spring form pan. You can use and size you want just will change thickness of cheesecake. Next, place Cream Cheese in mixer and beat till smooth. Scrap down the sides of your bowl and add in you sugar, greek yogurt, fluff and whey. Mix very well. Repeat scraping. Next add in your egg and vanilla and mix until incorporated. Scrap down the sides of the bowl one last time and give it a final mix. With a spatula add in your chocolate chips and mix. Finally pour your batter into spring form pan(tin foil around the pan. I like a double layer) and then set that pan into a water bath. Bake cheesecake roughly 1 hour or until most of the jiggle is out. Pop out of the oven, take out of the water bath and place on a cooling rack, also removing the tin foil. One cool enough, I like to pop it into the freezer so its sets nice and stiff. Fridge is fine, but will take longer. Let chill until completely set, minimum at least 2 hours. Slice into 6 pieces and enjoy!

Here are a few other pages you might enjoy!

Quest Hero Bars

Nice Cream! Banana Ice Cream 

Triple Threat Peanut Butter Cookie stuffed Buttermilk Muffins

Be sure to follow me on Facebook, Instagram Instagram, and Youtube!

Here’s my latest video!

Quest Hero Bars

Overall, this brand on bars lost it for me. Another company with a lot of hype behind their product that just doesn’t deliver. Check out the reviews to see what I thought or here are some links for you to check them out yourself! 

Quest Hero Bar, Vanilla
Quest Hero Bar, Variety Pack
Quest Hero Bar, Chocolate
Quest Hero Bar, Blueberry

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@questnutritionblueberry cobbler review
170 cal / 7f / 30c / 17p .
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Very faint Blueberry smell here. Cereal bar style filling, Blueberry layer, then covered in a vanilla coating just barely enough to get around the bar. Very very sweet bar, honestly it’s almost chewy texture that sticks in your teeth. Macro split is a bit off for me as I would of liked to see a bit higher protein count here. Flavor definitely isn’t Blueberry cobbler. It should be a sweet vanilla with a weird gummy layer. I get little to no Blueberry flavor here and left a bit disappointed.
Overall – 5.5/10

The bar is edible and isn’t terrible but nothing I would write home about or go outta my way to get again.

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@questnutrition Vanilla caramel hero bar review
170 cal / 9f / 29c / 16p
visually a bit better than the chocolate bar but still very plain. Smells exactly like a cereal bar you’d get from a gas station. Whey crisp filling, thin layer of caramel, then a white coating. Macros on the bar are a bit wacky for me. Higher fat and carb to lower protein usually isn’t a win for me. Also totes 12g of sugar. 60g bar weight so it’s a standard size for quest bars. Bar chews very soft with just a bit of crunch for texture. Kinda keeps the cereal bar flavor as well. The picture shows almonds and I don’t taste any of those, and I don’t really get the caramel flavor either. Mainly just a overall vanilla flavor this this bar. I think the flavor here is actually much better than it’s brother the chocolate pecan. Finished smooth and doesn’t leave a bad taste in your mouth. Wasn’t a bad bar at all.
Overall 7/10

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@questnutritionchocolate caramel pecan review

200 cal / 11f / 27c / 15p .
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I must of gotten the reject of the group. Pulled mine out of the package looking like Frankenstein. Not quite how the package looks eh? Visually very unappealing with a chocolate coated whey crisp bar with a caramel layer and scattered pecan pieces coming it an a pretty standard 60g weight. .
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Fat macros are a bit high for my personal liking at 11 with only 15g protein and 12 of the 27 carbs are sugar which seems a bit high compared to most bars? I could be wrong. .
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Taste wise the primary flavor is caramel with chocolate being a very faint backdrop and a finish at the end. The pecans although some visible decided not to show up to the party as I couldn’t taste them. The bar also seemed to chew and finish a tad bit dry as well. Throwing in the microwave for a bit seemed to help the flavor just slightly, but you shouldn’t have to do anything else to a protein bar as they are suppose to be a convenience product. .
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Overall 6.5/10
With all the factors weighing in I decided to go with 6.5. Originally I had planned a 7 but I felt with as high rep quest has with protein bars I was a bit let down by this bar. It’s much better than the @fitjoynutritionbar I had yesterday (see earlier post) but not something I would write home about.

Here are a few other pages you might like!

Quest Nutrition Mocha Chocolate Chip

MTS Cookies & Creme Protein Review 

BPI Cupcake and Pretzel Best Bars

Bpi Best Protein Bar 1 Variety 12 Bars

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@bpi_sports iced vanilla cupcake review .
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250 cal / 9f / 29c / 20p / 10fiber .
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Again a very unappealing bar on the visual and aroma side of things. Tan bar with a yellowish white coating mimicking icing I would assume. Just a few small sprinkles scattered throughout the bar as well. Honesty I couldn’t even hammer out a smell on this bar, I think they were trying for a bday cake aroma or something but it’s to faint. Very very weird off putting taste as soon as you bite into, with a weird texture. You think it would be soft n chewy but it almost has a plastic feel to it. No real taste either other than a bit of sweetness at the end. I took only as many bites needed to make this review. Yet another dissipointment from @bpi_sports and their bars. Definitely sad I wasted money on these, but I knew I would not be surprised, yet I had to do it for you #fitfam .
.
Overall 2/10

BPI Sports – Best Protein Bar Iced Vanilla Cupcake – 12 Bars

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@bpi_sports white chocolate pretzel review
250 cal / 9f / 32c / 20p .
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Visually extremely unappealing here. Tan bar with a white bottom coating with pretzels scattered through out. Not really much of a smell here. Kinda just like their other bars. Little bit of white chocolate that’s it, but not a very pleasant smell. Very bland taste here. Extremely sticky, I don’t taste pretzel or w.choc, almost no crunch from the pretzel and you really only get a small vanilla sweet taste twords the end. Very disappointed with this bar. Little high on the macros being 9f and 32 c but they say it’s only 12 net carbs cause of fiber but I don’t follow that. I definitely would never buy this again and wouldn’t recommend it to anyone. .
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Overall 3/10

BPI Sports – Best Protein Bar White Chocolate Pretzel – 12 Bars

Here are a few other pages you might like!

Grenade Hydro 6 Strawberry review

Quest Nutrition Mocha Chocolate Chip

It’s Okay to Gain Weight

Triple Threat Peanut Butter Cookie stuffed Buttermilk Muffins

Chocolate Cake Truffles

Chocolate Cake Truffles

Fancy Fancy anyone? Truffles are such a delicate, delicious, and usually a rare treat. Well, how about truffles you can easily make at home, that’s easy, and healthy! Well, look no further as I have something to satisfy that sweet tooth. The ever so talented Elkie Chiu, or @elkie888 has created these amazing protein truffles! She has a peanut or a cookies and cream version to pick from! 

Be sure to follow Elkie on here Facebook, IG, and Website!

Macros for Peanut Truffle

  • Calories – 69
  • Carbs – 5.1g
  • Fat – 3.6g
  • Protein – 4g

 Cookie and Cream Truffle

  • Calories – 69
  • Carbs – 5.6g
  • Fat – 3.3g
  • Protein – 4.3g

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Ingredients

Bottom Cake Layer

1/2 a chocolate protein cake or approx 5-6 chocolate protein muffins or any mixture of protein cakes you want about approx 200-300g of Cake (this will really depend on the cake you use) Here is a chocolate cake by Elkie or here is a chocolate cake by me

40g Lightest Cream Cheese (3%Fat)

20ml of almond milk

10g Vitafiber syrup can use any syrup

Peanut layer

20g Peanut Flour

10g Coconut Flour

10-20ml almond milk

10g Peanut Butter

 Few drops of liquid sweeter (stevia) optional

Cookie and Cream layer

20g Cookie and Cream protein powder or Vanilla Protein powder

10g Coconut Flour

10-20ml almond milk

1 crushed Oreo

Few drops of liquid sweetener (stevia) optional

Coating

80 sugar free dark chocolate

8g melted coconut oil 

Method

1.Break up the chocolate cake into a large bowl so it resembles breadcrumbs

2. Add the cream cheese and mix it into the cake crumbs

3. Add the syrup , then slowly add the milk until the mixture comes together to form a dough.

4. Divide the dough into smaller pieces, I made 20 mini from my cake mixture. This will depend on how much cake you used and how big/small you want the truffles to be.

5. Roll the divided pieces into balls and place on a lined baking tray in the freezer for 20 minutes.

6. Meanwhile make up your peanut layer , add the ingredients of the peanut layer into a small bowl and slowly add in the milk bit by bit until it comes together into a soft dough. You may not need all the milk or if its too wet add a little more peanut flour to the mixture , You should be able to form a soft dough.

7. Now divide the mixture into about 10 pieces. Repeat the process for the cookies and cream layer but add in the crushed oreo at the end, Also divide mixture into 10 pieces

8. Take the semi frozen cake truffles out of the freezer. Now place your peanut dough onto a piece of cake truffle and shape into a square, repeat for the remaining peanut dough. Do the same for the cookies and cream dough . when you have finished place the truffles back into the freezer for another 20 minutes .

9. Start to melt the chocolate and coconut oil over a water bath, the coconut oil helps thin the chocolate and gives the chocolate coating a nice sheen.
10. Take the semi frozen truffles out of the freezer . Prepare another baking tray with baking paper and coat each truffle with the melted chocolate . I found that it was easier place the truffle on the fork and spoon the chocolate over, that way you don’t end up using too much chocolate all at once as you can shake off the excess gently.

11. Place on baking tray and leave to set in the fridge. You can freeze these truffles or it will keep in the fridge for a week (if it lasts that long lol ) The macros will vary depending on cake used, type of chocolate etc

Here are some things you might need!

Organic Coconut Flour (4 lb) by Anthony’s, Certified Gluten-Free, Non-GMO

MuscleTech Nitro Tech Ripped Whey Protein Isolate Weight Loss Formula, Cookies and Cream, 2 Pounds

Fiberyum Imo Syrup Sweetener, 2.5 Pound, Pre-biotic Fiber Sweetener, Sugar Free

Protein Plus Peanut Flour Gluten Free — 16 oz

SweetLeaf Sweet Drops Liquid Stevia Sweetener, Vanilla Creme, 2 Ounce

Viva Naturals Organic Extra Virgin Coconut Oil, 16 Ounce

Oreo Reduced Fat Oreo Cookie, 14.3 -Ounce Packages (Pack of 4) by Oreo

ChocZero 50% Dark Chocolate, Sugar free, Low Carb. No Sugar Alcohol, No Artificial Sweetener, All Natural, Non-GMO – (3 Bags, 30 Pieces)

MuscleTech NitroTech Whey Protein Powder, Whey Isolate and Peptides, Milk Chocolate, 2 Pound

Here are a few other pages you might like!

It’s Okay to Gain Weight

Pumpkin and Butternut Squash Pie

Nice Cream! Banana Ice Cream

Man Sports Cookie Stuffed Cookie Protein Review

Be sure to follow me on Facebook, Instagram, and Youtube!

Easy Chocolate Chip Banana Cake

 

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Most the time when fruit gets to ripe I get sad, cause of course I hate throwing away food. It’s the worst! Thankfully, my friend the banana just transforms into the amazing baking goddess that she is. Yes, my banana’s are shes. I just now made that up. Anyway, so I love when my bananas get ripe. It doesn’t happen to often as I eat them daily, but on the rare occasion that they do get ripe, I get excited. Banana is a high rated flavor for me, and it always pairs well with chocolate so that’s where I started. Looking through the cupboard I see a can of white beans. I haven’t baked with white beans since my first e-book. I had a few cans taking up space so I figured why not?

Macros: 

  • Calories – 213
  • Fat – 5g
  • Carbs – 35g
  • Protein – 11g
  • Fiber – 3.5g

Ingredients:

  • 2 Scoops Vanilla Whey 
  • 60g Whole Wheat Flour 
  • 60g All Purpose Flour 
  • 250g Rinsed and dried Cannellini Beans 
  • 50g Truvia 
  • 2 Whole Eggs 
  • 250g Ripe banana (2 whole bananas) 
  • 3 oz Syrup(honey, agave, maple syrup all would work)
  • 122g Unsweetened Applesauce 
  • 42g Melted Lite Butter 
  • 1 tsp Vanilla 
  • 1 1/2 tsp Baking Powder 
  • 1/4 tsp Banana Extract 
  • 1/4 tsp salt 
  • 42g Chocolate Chips (I used semi sweet) 

Instructions:

  1. Preheat oven to 350 degrees
  2. Spray a 9 in pan with non stick spray(I used a spring form pan)
  3. Place your beans, banana, syrup, and butter in a food processor and blend until smooth.
  4. Next add in your eggs and your extracts and blend once again.
  5. In a separate bowl sift all of your dry mix together to help ensure even distribution.
  6. Proceed to then pour dry mix into the food processor and blend until everything is incorporated. Use a spat to scrape down the sides if needed.
  7. Lastly, add in 28g of your chips and pulse just a few times to incorporate the chips.
  8. Pour your batter into your sprayed baking pan and place in the middle of the oven.
  9. Bake for 30-40 minutes or until a toothpick comes out clean.
  10. Remove from the oven and place on a cooling rack. After 10 minutes, remove from pan and continue cooling.
  11. Once cooled, slice into 8 pieces and enjoy!

Here are some things you may need!

MuscleTech Pro Series Premium Gold 100% Whey Powder, Vanilla Ice Cream, 2.5 Pound

WALDEN FARMS CALORIE FREE Pancake SYRUP, 12 fl oz

Truvia Baking Blend Natural Sweetener 24 OZ(Pack Of 2)

Bob’s Red Mill Organic Whole Wheat Flour, 5 lbs

Goya Cannellini Beans, 15.5 oz

Nordic Ware Leakproof Springform Pan, 10 Cup, 9 Inch

Imitation Banana Extract 2 oz

Be sure to follow me on Facebook, Instagram, and Youtube! Also don’t forget to subscribe to the site!

Here are a few other pages I thought you might like!

Muscletech Birthday Cake Protein Review

High Protein Smores Pudding

Low Fat Pumpkin Cheesecake

Charge On Bars

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All About Donuts!

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Hello everyone!!

Exciting news to tell you about!! If you did not know, over the past 6 months I have been working on creating my second ebook! First one can be found here. Well, I can finally say with full confidence that it is done! It is ready for the Macro counting, IIFYM loving, donut destroying, bad ass’s that you are.

In this book, you will find 10 various donut recipes featuring high protein, low fat, easy to make, and most importantly every single donut in this book is LESS THAN 100 CALORIES! Yes, you read that right. Donuts for less than 100 calroies. You don’t believe me? Pick up a copy of

your own and be amazed. Dieting shouldn’t be hard, let me make life easier.

You can grab your copy here – I also thought it would be fun to create a discount code for you! The first 100 people to use the code Earlybird will get 25% off their book!!!

Pictured here are the Chocolate Cookie Overload Donuts!!

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Here are a few other pages you might like as well!

High Protein Smores Pudding

Macro Counting Essentials Volume 1

Low Fat Vanilla Maple Pumpkin Spice Bars