Spaghetti Squash Scampi

Two shrimp recipes back to back.  Can you tell what I found in sale at the grocery store this week?! This time it is my spin on an Italian favorite, shrimp scampi. This recipe is made low carb using spaghetti squash instead of the normal angel hair pasta.

If you have never worked with sphagetti squash because you are intimidated by its size and have no clue what to do with it, now is the time to overcome that fear. Spaghetti squash is extremely versatile and can replace pasta in any of your favorite dishes. When cooked, it strands into fibers and looks like — you guessed it, spaghetti!

The easiest ways I’ve found to use sphagetti squash  Continue reading

Low Carb Mashed “Potatoes”

Fall is upon us. Yes, believe it or not, we do have fall in Florida.  I miss the change in foliage, the fall colors, but we do have a noticeable change in temperature. The weather is turning cooler, the air is crisp, and my mind immediately goes to comfort food.  Because, my mind immediately goes to food all the time.  Unfortunately, the comfort food I know and love is not very healthy or prep-friendly.  As my days are counting down and I am less than three weeks away from my second bikini competition, I need to get fancy with my low calorie options before I go crazy.  I am not–and will never be– the type of person that can just eat chicken and broccoli for every single meal of every day.  That will never happen.  Which is why I have been having such a great success with IIFYM, or If It Fits Your Macros style of dieting.  It is flexible dieting and I can eat what I what in moderation, as long as it fits into my macros (daily grams of fats, carbohydrates, and proteins–as well as calories)  For more information on IIFYM, you can visit my page here

Comfort food, to me, is meat and potatoes.  Hearty and full.  Gravy comes to mind–and now I’m drooling.  Anyway, before I force you to read a paragraph of me describing potatoes and gravy, I wanted to share with you my recipe for mashed cauliflower. Continue reading

Zucchini Pizza Boats

  If you know me, you know I am a lover of all things pizza! But, this love really nips me in the butt when it comes time for me to eliminate my weekly cheat meals for bikini competition prep. My next show is in November, only five short weeks away!  I really wanted to compete in another to see how I would do now that I know what to expect.  Also, I paid for the NPC entry card that is only good until the end of 2015, so I figured I should definitely get my moneys worth!  I’m really looking forward to prep this time around.  I feel comfortable with different recipes I’ve been working on, so I will be able to stay sane –not following the Tilapia and veggies diet for 5 straight weeks!  I found some great condiments, such as this Sugar-Free BBQ sauce at Walmart that I am excited to use for chicken–only 20 calories per serving!   I am happy to have found The Lions Choice protein bars, because they really appease my sweet tooth and have great macros (most under 170 calories with less than 5g of fat and 20g protein)

I’ve been experimenting with a lot of pure pumpkin and zucchini for recipes (I’ve been putting pumpkin in my oatmeal every morning, or mixing it with cinnamon flavored protein powder and fat free cream cheese for a decadent high protein spread/icing for toast)  I think I am going to begin experimenting with cauliflower next!  I used to make a cauliflower mash that tasted like mashed potatoes  that would be perfect for a low calorie meal prep.  I’ll be sure to post any and all  recipes for you to follow 🙂

So, I saw a recipe for Zucchini pizza crust– it contained grated zucchini, eggs, and cheese  baked as a crust for your pizza. I am on night shift so when I saw “grate zucchini and ring out excess water from zucchini shavings with paper towels…..” I knew I was feeling WAY TOO LAZY for that.  Sounds great, but not for that much effort today.. Maybe another time!  So I decided I would try just using the zucchini itself as the base for the pizza.  Turned out well!  My boyfriend was even pleasantly surprised at how good they were!  He was skeptical at first, being a veggie avoider, but scarfed two down in a couple minutes! Continue reading

Protein Pumpkin Cheesecake

Now you can have your cheesecake AND eat it too!  I am absolutely amazed how this turned out.  It may be my favorite recipe I’ve posted yet!  It is extremely macro friendly–only 125 calories!–AND IT TASTES LIKE THE REAL DEAL!  It’s low in fat & carbs with high protein.  This is honestly macro-friendly enough for me to incorporate into my bikini competition prep!  Take this cheesecake to any holiday party and I can guarantee no one will know it’s not store bought–let alone decently healthy.


Ingredients:

  • 16 ounces fat free cream cheese (room temperature works best)
  • 1 individual package Dannon Light n Fit Greek Yogurt (I chose to use Caramel Apple Pie flavor, but you can use whatever you fancy– Stick with vanilla if you want to remain neutral!)
  • 2 scoops (~65g) whey protein powder (I used Cellucor Cinnamon Swirl – 2 Lbs)
  • 2 whole eggs
  • 2 egg whites
  • 1 tsp. cinnamon
  • 1 tsp. pumpkin pie spice
  • 120g pure pumpkin
  • 1/4 cup stevia in the raw (~6 stevia packets—or sweetener of your choice)

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Healthy “Fried” Chicken Fingers

Happy Sunday Ya’ll! I wanted to share with you another healthy family dinner idea.  These chicken tenders are bound to be a new family favorite, loved by both adults and kids alike.  They are breaded in an oat mixture and baked for a faux “fried” chicken crisp without all the fats and calories.  They are extremely simple to prepare as well!  You can double or triple the recipe for a great appetizer to take to a party. Perfect for football season!

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Ingredients:  (for 6 chicken tenders)

  • two chicken breasts–each cut into 3 tenders
  • 1 cup oats (I used instant, but I’m sure old fashioned would work as well)
  • 1/2 cup liquid egg whites  (about 3 whites from large eggs)
  • 1 tsp. paprika
  • 1 tsp. dry mustard
  • 1 tbs. parsley flakes
  • Dash of black pepper, to taste

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Zucchini in Oatmeal (and 3 Weeks Out From Stepping On Stage!)


I can’t believe that another week has gone by! Only three weeks shy of my first bikini competition.  Progress pictures above. Reflections of this past week are:

1. I have been slacking in the posing practice part– I haven’t been wearing my heels around the house to “get comfortable” walking in them either.  That may bite me in the booty later.  Goal for the next three weeks is to step up my game and practice, practice, practice!

2. Picking up from last week, I tried to stay around the 1,850 calorie/day diet.   I just felt tired.  I took a nap EVERY day.  By Thursday, it was time to work night shift, and I was a SNAIL.  I was moving so sluggishly and falling asleep charting at the computer at 10 pm — only 3 hours into my 12 hour shift.   I ended up eating a sticky cinnamon bun topped with candied pecans that was part of a baked good gift basket a patients’ family had brought in.  It was the calories and carbohydrates my body needed— I felt rejuvenated and the rest of the shift was a breeze.  YES, if I had a healthier, competition prep friendly carbohydrate (like oatmeal) I would have eaten that, but I was stuck at work with just the protein high food I brought.

I’m telling this story because I am not trying to hide the fact that I am human. Continue reading

Funfetti Protein Cupcakes

As promised, cupcake recipe number two from my protein baking adventure last week! A Funfetti Cupcake with Protein frosting 🙂 At only 80 calories each, you will love these!  They are the perfect treat that you can eat without any guilt!

Funfetti Protein Cupcakes

Ingredients:

1 ¼ cup oat flour (used instant oats-ground in nutribullet to powder)

3 Tbs coconut flour

1 scoop Cellucor Cor-fetti Cake Protein Powder

1/3 cup fat free cottage cheese Continue reading

Chocolate Peanut Butter Protein Cupcakes

I have been in quite the baking mood lately. Such an intense baking mood that in a brash decision I told my boyfriend I was going to start a business selling protein baked goods to gyms and fitness centers locally—as if my full time nursing position at the hospital and part time position at the outpatient center isn’t enough for me!!  I think I’ll just continue to bake recreationally and share my recipes with you loyal blog readers 🙂

My first protein cupcake attempt were chocolate peanut butter cupcakes with a peanut butter protein frosting.

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Cupcakes – Serving Size: 6 Cupcakes
– 1/4 cup  peanut butter-flavored Whey Protein ( I used Cellucor Peanut Butter Marshmallow)
– 1/4 cup whole wheat flour  ( I actually used 1/8 c. whole wheat, and 1/8 c. self rising flour)
– 1/3 tsp Baking Soda Continue reading

Creamy Avocado Sauce

If you are anything like me, after a while of dieting with pretty clean foods you begin to miss creamy.  Like Mac n cheese, creamy. Or chicken alfredo, creamy.  Cream is just something that is hard to incorporate into a healthy lifestyle being so darn high in fats. I thought long and hard about what I could make a cream sauce with that wasn’t so high in fats and came up with nothing. That is why I decided to replace those fats with “good fats” and make a creamy sauce with avocado.

The ingredients you will need are:
Avocado cream sauce: (made total of six 1/2c servings –3 cups total)

  • 3 avocados (I used 2 1/2 for my sauce –the other half of my avocado was too ripe)
  • 1 lemon- juiced
  • 1 cup Fat free Greek yogurt
  • 1 package of fresh basil (about 1 cup)
  • 5 cloves of garlic (2 1/2 tsp minced)
  • 2 tbs olive oil

Continue reading

Crockpot Spaghetti Squash with Meat Sauce

This has to be the easiest meal you will ever prepare! All you have to do is throw everything in the crock pot and forget about it until dinner time!  Spaghetti squash is a GREAT, healthy substitute for pasta in any recipe!  It provides you with a similar texture and it tastes like whatever you cook it in.  I love spaghetti squash and pesto for a super quick side dish!  Today I am showing you my rendition of spaghetti with meat sauce.

Screen shot 2015-06-19 at 12.09.17 AMIngredients:
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Tacos and Southwest Stuffed Sweet Potatoes 

Happy Tuesday Readers!  It’s that time again to share with you Meal Prep Monday Secrets and recipes!  This week I made tacos, southwest stuffed sweet potatoes, cilantro lime chicken, and ranch turkey meatballs!

Ingredients I used:

  • 4 lbs of lean ground turkey (1lb) was extra lean
  • ~2 lbs/1 package of chicken breast
  • 4 sweet potatoes
  • 2 cans of black beans
  • 1 packet of taco seasoning (mrs. dash– if watching sodium)
  • 2 bundles of cilantro (or cilantro paste)
  • 1 can southwest style corn
  • 3 limes
  • 1 packet ranch seasoning
  • corn tortillas or romaine leaf lettuce
  • veggies: for me, asparagus and broccoli
  • toppings for tacos: for me, chopped onion, jalepenos, guacamole

First, clean up your sweet potatoes, pierce them with forks, wrap in foil, and place in oven at 375 degrees. Bake until soft (~25 minutes)  Next, I began by making my Cilantro Lime Chicken— See recipe from last weeks post Here

While the chicken was marinated, I fixed up the tacos!

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Low-Carb Mini Pizzas!

Even if you do know personally know me, if you have spent any time looking around my blog I’m sure you’ve noticed that I mention pizza, A LOT.  Pizza is my weakness. Pizza is my cheat meal almost every week–and yet, I NEVER get sick of it.    Continue reading

High protein snacks 

In a rush?  Crazy Schedule? Your diet doesn’t have to suffer!  Forget the fast food garbage or the gas station junk.  Grab one of these snacks to keep you satiated throughout the day!  Here is a list of my favorite high protein snacks that are great on the go! Continue reading

So You Want to Meal Prep?

“Failure to plan is planning to fail”

Meal prepping is the key to success when it comes to dieting or healthy eating.  It is easier to make the right decision when you already have a healthy meal at your hand.  It is especially helpful with a hectic schedule, you can just grab your tupperware meal and go.

Continue reading

Confetti Cake Batter Protein Pancakes

 
If you have read my previous protein pancake recipe you will not be surprised by any of the ingredients I used here. I have just tweaked my original pancake recipe to work with my new Cellucor Cor-fetti cake whey protein powder 

  Continue reading