Fit Fuel
It’s the SCARIEST time of the year...
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(Okay, turn off the camera so we can polish these off...) |
OR...
You could stop the snickers and try a little Candy Combat!
Fudge Frenzy: |
Cuckoo for Coconuts:
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Ingredients:
Fudge 1 Pkg. Dixie Diner Fantastic Fudge Mix 1 Stick of Butter 3 T water Toppings Shredded Unsweetened Coconut Natural Unsweetened Crunchy Peanut Butter Smuckers Sugar Free Caramel Syrup La Nouba 4 Fruit Sugar Free Jam- Trader Joe's Pounder Plus 72% Dark Chocolate-6 squares 2 T Butter Directions: Prepare fudge according to package. This is a no-bake fudge that can be made in microwave in a few minutes. Place in an 8x8 pan and put in freezer for at least 30 minutes. Once fudge has solidified, slice into 8 1" wide strips, and then cut each strip into 8 pieces. Melt 6 squares of chocolate with 2 T of butter in a microwave safe bowl for 45-50 seconds. Butter will be melted but chocolate will just be softened. Remove from microwave and stir until chocolate has completely melted and mixture is thick and creamy. Set aside pieces on a paper plate. Place a small dollop of peanut butter, jam, or caramel on top of a piece of fudge. Drizzle chocolate sauce over fudge and sprinkle with coconut. Place in the refrigerator for 30 minutes or more, until chocolate hardens. Pieces will easily pop off the paper plate if you bend the plate slightly underneath. Now, when the kiddies come a knocking, hide your plate and tell 'em to get their own darn treats! Yields 64 1" square pieces Serving size: (4) 1" square pieces Calories: Approximately 90 Net Carbs: 3g Protein: 4g |
Ingredients:
(1) 34g scoop vanilla whey protein powder 2 T coconut oil 1/3 cup unsweetened shredded coconut 2 T coconut flour DaVinci Coconut Flavored Sugar Free Syrup Trader Joe's Pounder Plus 72% Dark Chocolate-6 squares Directions: Place all dry ingredients in a bowl. Add a drop of DaVinci's coconut flavored syrup. Mix ingredients and roll into truffle balls. Melt 3 squares of chocolate with 1 T of coconut oil. Roll ball in melted chocolate and sprinkle with shredded coconut. Refrigerate for 30 minutes. Yields 15 coconut truffles Calories: 60 Fat: 4.5 Net carbs: 2g Protein: 2g |
One Pot Wonder:
Low Cal Chicken, Pasta & Spinach
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Thanks to Genelle for this delicious
calorie-cutting, mess-minimizing meal! Jerusalem artichoke pasta cuts carbs and calories. For an even lower calorie and carb version, substitute pasta for shirataki noodles! |
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Ingredients:
1lb pasta-whole wheat, whole grain or artichoke flour (or 16oz shiritaki noodles)
1lb chicken cutlets, cut in bite-size strips-(or more if you prefer) 1 chicken bullion cube 1 tsp garlic paste 1 tsp olive oil 1/2 tsp sage 1/2 tsp garlic powder 1/2 tsp marjoram 1/2 tsp thyme 1/2 tsp dill 1/2 tsp basil 1/2 tsp black pepper 1/2 tsp adobo 1 10 oz bag chopped frozen spinach 1 cup of grated Parmesan or locatelli Romano |
Directions:
Makes about (6) 6oz servings With artichoke pasta: Calories: 360 (2oz pasta & 1/2c. chicken & spinach) Carbs: 41g Protein: 34g With shiritaki pasta: Calories: 170 (4oz pasta & 1/2c. chicken & spinach) Carbs: 4g Protein: 46g **Note: Calorie, carb & protein counts are estimates only. However, note that an exchange of shiritaki noodles significantly lowers the carb count an calorie count, while increasing the protein--and you get to have twice the pasta! |
Fitness By Loren hosts a Fit Feast with her buff buddy!
Look, it's my fierce friend, Karina, comin' to cook with me!
For reasons that can never be explained, we have once again, without planning, worn the same outfits...
Here's what happens when like-minded maniacs hit the kitchen...
The Fit Feast:
Click here for craving-crushing low carb recipes!
The Salad
Thai Peanut Chicken Wraps
Rosemary Chicken
Low Carb Chocolate Truffles
Low Carb Double Chocolate Torte
Look, it's my fierce friend, Karina, comin' to cook with me!
For reasons that can never be explained, we have once again, without planning, worn the same outfits...
Here's what happens when like-minded maniacs hit the kitchen...
The Fit Feast:
Click here for craving-crushing low carb recipes!
The Salad
Thai Peanut Chicken Wraps
Rosemary Chicken
Low Carb Chocolate Truffles
Low Carb Double Chocolate Torte
Thai Peanut Chicken Wraps
Sometimes you don't have time for a full feature film.
(See Fit Feast: The Movie below)
Here's a quick flick to help you wrap it up!
Perfect for a snack, lunch or dinner!
Sometimes you don't have time for a full feature film.
(See Fit Feast: The Movie below)
Here's a quick flick to help you wrap it up!
Perfect for a snack, lunch or dinner!
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Pump, pump, pump...
Pump it up! Pumped Up Hot Cereal A big thank you to my Sweat Sister, Genelle, who just turned breakfast into a festival!
Here's how she does it: Prepare Instant oats with water as directed. Add pumpkin**, cinnamon, Splenda, vanilla syrup or extract and pumpkin pie spice to taste. Stir and eat. **Use pure pumpkin; not pie filling. |
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Need a lower carb option?
Exchange 1/2 c. of oats for 1/4 c. flax meal, 1/4 c. almond meal and 2 T vanilla protein powder. Add 1 c. water and all other ingredients and microwave for 2 minutes (use a larger bowl so it doesn't boil over...)
Exchange 1/2 c. of oats for 1/4 c. flax meal, 1/4 c. almond meal and 2 T vanilla protein powder. Add 1 c. water and all other ingredients and microwave for 2 minutes (use a larger bowl so it doesn't boil over...)
Cottage Cheese circa 1974 |
Natural Cottage Cheese Holder
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Cottage Cheese Disguise
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Cottage Cheese Punishment
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Pineapple Cottage Cheese Pie
My mother has done a lot of amazing things. She has run numerous marathons, climbed Mt. Rainier, and won the trophy at Pink Flamingo Miniature Golf. I mean, really extraordinary things.
But they all pale in comparison to the things she does with cottage cheese.
The background music of my youth was Fleetwood Mac, ELO, and Cuisinart, the latter, a steady whirring that sang of transformation. These culinary conversions were revealed to me somewhere around the 6th grade when I embarked on my first diet. Why I was on a diet in 6th grade is a tale for another blog, or possibly a shrink, but for now, suffice to say that my size 2 mother was always on a diet, and I, who was not even a size 2 when I was born, figured I’d better get with the program.
Diet programs in those days consisted of a printed list, magneted to the fridge. In my house, there was also a little gadget inside the fridge that erupted into laughter when you opened the door and said something like, “Close the door, fatty!” which was only hilarious if it was not you that was trying to quietly peel the entire slab of buttercream icing off the Sara Lee Banana Cake. At any rate, the food spattered Xerox had a list of allowable food choices and predetermined portion sizes, and Miss Lee’s frozen cakes were woefully missing. Cottage cheese, ½ c., however, was always on the list, no matter what diet you were on.
· ½ c. cottage cheese on lettuce with two blueberry eyes, a raisin nose and a strawberry slice mouth (must I?)
OR
· ½ c. cottage cheese with dry tuna (kill me)
OR
· Half a cantaloupe with a ½ c. cottage cheese in the middle (as God clearly intended)
Until.
Someone invented Pineapple Cottage Cheese Pie. It does not look like cottage cheese. It does not taste like cottage cheese. It does not feel like cottage cheese. And, I can have it for breakfast if I damn well please because actually, it is cottage cheese.
I haven’t had it in years, but I trotted out the recipe to make sure it was as good as I remembered. I embellished it a little, swapping out the 5 pkgs Sweet n Low for 8 pkgs. Splenda, which has no aftertaste, but is not as sweet. I was also unable to find unflavored gelatin in my supermarket so I went with Strawberry Jell-O. The result was delicious but a bit softer than the original. A packet of unflavored gelatin will give the pie a thicker quality. Either way, try it!
2 cups cottage cheese (any style, but my preference is Axelrod whipped)
1 egg
8 packets Equal or Splenda (Or 5 pkgs Sweet n Low)
1 envelope sugar-free Jell-O, flavor of your choice—I like strawberry, peach or strawberry-banana (Or 1 envelope unflavored gelatin)
2 cups unsweetened, crushed pineapple, drained, with ½ c. liquid reserved
In a coffee mug or other microwavable container, heat pineapple liquid for about a minute (till hot).
Stir in Jell-O or gelatin to dissolve.
Place all ingredients in a food processor, including Jell-O/gelatin mixture.
Process mixture until smooth.
Pour into a non-stick sprayed 9” pie tin or cake pan.
Bake at 350 degrees for 30 minutes. (Pie will appear runny)
Cool slightly, then place in refrigerator for 1-2 hours until set.
**8 servings
Calories: 110-120 calories per slice, depending on choice of cottage cheese
Carbs: 12g
Protein: 8g
**Carb counters option: For those of you who would like to reduce the carb count, exchange pineapple for a cup of fresh or thawed frozen strawberries (unsweetened). I have also made this with no fruit, using just DaVinci sugar free syrup (blueberry or coconut are great!)
But they all pale in comparison to the things she does with cottage cheese.
The background music of my youth was Fleetwood Mac, ELO, and Cuisinart, the latter, a steady whirring that sang of transformation. These culinary conversions were revealed to me somewhere around the 6th grade when I embarked on my first diet. Why I was on a diet in 6th grade is a tale for another blog, or possibly a shrink, but for now, suffice to say that my size 2 mother was always on a diet, and I, who was not even a size 2 when I was born, figured I’d better get with the program.
Diet programs in those days consisted of a printed list, magneted to the fridge. In my house, there was also a little gadget inside the fridge that erupted into laughter when you opened the door and said something like, “Close the door, fatty!” which was only hilarious if it was not you that was trying to quietly peel the entire slab of buttercream icing off the Sara Lee Banana Cake. At any rate, the food spattered Xerox had a list of allowable food choices and predetermined portion sizes, and Miss Lee’s frozen cakes were woefully missing. Cottage cheese, ½ c., however, was always on the list, no matter what diet you were on.
· ½ c. cottage cheese on lettuce with two blueberry eyes, a raisin nose and a strawberry slice mouth (must I?)
OR
· ½ c. cottage cheese with dry tuna (kill me)
OR
· Half a cantaloupe with a ½ c. cottage cheese in the middle (as God clearly intended)
Until.
Someone invented Pineapple Cottage Cheese Pie. It does not look like cottage cheese. It does not taste like cottage cheese. It does not feel like cottage cheese. And, I can have it for breakfast if I damn well please because actually, it is cottage cheese.
I haven’t had it in years, but I trotted out the recipe to make sure it was as good as I remembered. I embellished it a little, swapping out the 5 pkgs Sweet n Low for 8 pkgs. Splenda, which has no aftertaste, but is not as sweet. I was also unable to find unflavored gelatin in my supermarket so I went with Strawberry Jell-O. The result was delicious but a bit softer than the original. A packet of unflavored gelatin will give the pie a thicker quality. Either way, try it!
2 cups cottage cheese (any style, but my preference is Axelrod whipped)
1 egg
8 packets Equal or Splenda (Or 5 pkgs Sweet n Low)
1 envelope sugar-free Jell-O, flavor of your choice—I like strawberry, peach or strawberry-banana (Or 1 envelope unflavored gelatin)
2 cups unsweetened, crushed pineapple, drained, with ½ c. liquid reserved
In a coffee mug or other microwavable container, heat pineapple liquid for about a minute (till hot).
Stir in Jell-O or gelatin to dissolve.
Place all ingredients in a food processor, including Jell-O/gelatin mixture.
Process mixture until smooth.
Pour into a non-stick sprayed 9” pie tin or cake pan.
Bake at 350 degrees for 30 minutes. (Pie will appear runny)
Cool slightly, then place in refrigerator for 1-2 hours until set.
**8 servings
Calories: 110-120 calories per slice, depending on choice of cottage cheese
Carbs: 12g
Protein: 8g
**Carb counters option: For those of you who would like to reduce the carb count, exchange pineapple for a cup of fresh or thawed frozen strawberries (unsweetened). I have also made this with no fruit, using just DaVinci sugar free syrup (blueberry or coconut are great!)
Oh, but my magic mama did not stop there! No, no. Once she saw the potential of The Curd, she set up a little workshop in the kitchen. Her Cuisinart got it’s own little garage with a mini tambour door right on the counter top. A house for the food processor indicates a certain level of commitment, no? (Note: In later years, if my memory serves me, she actually had the processor surgically implanted into the counter top…)
Here is what my amazing mother invented:
The Freezy.
I know, the name is a little lack-luster. It fails to convey the rich and creamy texture, the fantasy that you are indulging in something in the Cheesecake Family, or even whether this is a meal, a dessert or an interrogation tactic. (It can be all) I personally would have gone with something fancy and maybe foreign-ish like Fruzen Curded Custard. But once you’ve been named, that’s it; touch black, no penny tax, so The Freezy it is.
Here’s how:
1 c. of any frozen fruit (blueberries, raspberries, cherries, strawberries, bananas, mangoes, etc.)—You can buy unsweetened frozen fruit, or freeze your favorite fresh ones. Be mindful that some fruits are higher in calories than others…
½ c. cottage cheese (obviously)
Splenda, Equal, Stevia to taste (this will depend on the sweetness or tartness of the fruit you select)
Optional: I like to add 2 T DaVinci flavored syrup to the mix, or a drop or two of one of LorAnn's fabulous extract flavors)
Place ingredients in processor and beat the heck out of it until smooth and creamy. Then, take that big bowl of pink or blue or peach colored goodness into a room where others can see you and watch how they look you over to figure out what you are eating and if you are allowed...
Just smile and say, “A half a cup of cottage cheese.”
Makes 1 serving
Calories & Carbs will depend on fruit choice
Protein: 14g
Here is what my amazing mother invented:
The Freezy.
I know, the name is a little lack-luster. It fails to convey the rich and creamy texture, the fantasy that you are indulging in something in the Cheesecake Family, or even whether this is a meal, a dessert or an interrogation tactic. (It can be all) I personally would have gone with something fancy and maybe foreign-ish like Fruzen Curded Custard. But once you’ve been named, that’s it; touch black, no penny tax, so The Freezy it is.
Here’s how:
1 c. of any frozen fruit (blueberries, raspberries, cherries, strawberries, bananas, mangoes, etc.)—You can buy unsweetened frozen fruit, or freeze your favorite fresh ones. Be mindful that some fruits are higher in calories than others…
½ c. cottage cheese (obviously)
Splenda, Equal, Stevia to taste (this will depend on the sweetness or tartness of the fruit you select)
Optional: I like to add 2 T DaVinci flavored syrup to the mix, or a drop or two of one of LorAnn's fabulous extract flavors)
Place ingredients in processor and beat the heck out of it until smooth and creamy. Then, take that big bowl of pink or blue or peach colored goodness into a room where others can see you and watch how they look you over to figure out what you are eating and if you are allowed...
Just smile and say, “A half a cup of cottage cheese.”
Makes 1 serving
Calories & Carbs will depend on fruit choice
Protein: 14g
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I think maybe you should go get this right now.
Before I hoard the rest of it off the shelves of Trader Joe's. Yesterday, I had had a spoonful of it in my hot cereal. There was JOY involved. Last night, a little snack on my Doctor Kracker crackers. No, I will NOT share with you. Go get your own... Today, perhaps on a 6 carb Mission Carb Balance Tortilla Wrap with a handful of blueberries? Delight is more than a possibility. Trader Joe's Sunflower Seed Butter
4 net carbs, 7g protein |
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Let’s talk CHOCOLATE.
There comes a time in every maniacal woman’s life (you know who you are) when you simply MUST HAVE CHOCOLATE.
This is an un-debatable, non-negotiable, irresistible, and possibly pathological urge that must be satisfied. Just ask my family.
Oh, I’ve tried to squelch the early yearnings, jam a few gummy bears down my throat, then forage through the kitchen cabinets in search of ancient Halloween treats…I grab the Mary Jane, knowing she will never do…and somewhere right about then, my commitment to “eating clean” vanishes. All bets are off. To quote Veruca Salt from Willy Wonka and the Chocolate Factory: I WANT IT NOW, I WANT IT RIGHT NOW!
But fret not, my fellow cocoa-locos, as I have been on a quest for chocolatey goodness that will satisfy our relentless cravings without sabotaging all our hard earned progress.
Actually, I have made it my life’s work to try them all out for you…
First, let me say this: Every once in awhile, a piece of news comes along that alters life forever. Like the moment it was declared that a JLo-sized butt was not only acceptable but also desirable. That was HUGE. Recently came the news that chocolate is GOOD for you. It was bad. But now it’s good. You can Google the scientific benefits:
Dark chocolate has been found to be good for your heart, your brain, your blood sugar, and your teeth. It has antioxidants that slow the signs of aging, and vitamins and minerals that protect against stroke and cardiovascular ailments, iron deficiency, anemia, type 2 diabetes, high blood pressure and heart disease.
And also, everyone around me is safer if I eat it.
Because I generally follow a low carbohydrate diet, I am particularly interested in chocolate that is low in sugar. Here are some that have saved me from committing crimes against humanity during severe chocolate withdrawal.
Trader Joe's 72% Dark Chocolate: Just 2 squares, goes a long way for me. It is rich but not overly sweet, so it seems to satisfy the craving, while not being so delicious that I need to eat the whole (Pound Plus) bar.
ChocoPerfection Bars: I found this little bit of heaven online at http://www.netrition.com/lc_specialties_choco_bars.html While there are many low carb chocolate bars on the market, many of them have artificial sweeteners like malitol in them which really do a number on my stomach. This one is sweetened with a natural plant fiber called oligofructose. I can't say it, but I can eat it, no problem. I have not had any digestive issues with it. Plus, it tastes like the real thing, and has just 2 carbs and 4g of protein.
Dixie Diner Carb Counters: Oh, you will be whistling Dixie…I don’t know who these people are, but they have managed to create every crave-worthy dessert in guilt-free form. The Carb Counters products are unbelievably rich and satisfying. Try these, like, immediately:
Molten Chocolate Royale Cake Mix-4 net carbs, 5g protein
Caramel Overload Low Carb Brownie Mix- 1 net carb, 2g protein
Fantastic Fudge Mix-2 net carbs, 4g protein
Now, you may not have the kind of urgency that requires you to stockpile these items in your cabinets, but I have found that having them handy is really helpful. Left with an empty cupboard, I might just drive over to CVS for an emergency half-price Easter bunny, and this is wrong on just too many levels. I like to think of my chocolate cabinet as a kind of personal bomb shelter that protects me from bodily harm.
If you have found a chocolate life-saver, fill me in with the form below!!
There comes a time in every maniacal woman’s life (you know who you are) when you simply MUST HAVE CHOCOLATE.
This is an un-debatable, non-negotiable, irresistible, and possibly pathological urge that must be satisfied. Just ask my family.
Oh, I’ve tried to squelch the early yearnings, jam a few gummy bears down my throat, then forage through the kitchen cabinets in search of ancient Halloween treats…I grab the Mary Jane, knowing she will never do…and somewhere right about then, my commitment to “eating clean” vanishes. All bets are off. To quote Veruca Salt from Willy Wonka and the Chocolate Factory: I WANT IT NOW, I WANT IT RIGHT NOW!
But fret not, my fellow cocoa-locos, as I have been on a quest for chocolatey goodness that will satisfy our relentless cravings without sabotaging all our hard earned progress.
Actually, I have made it my life’s work to try them all out for you…
First, let me say this: Every once in awhile, a piece of news comes along that alters life forever. Like the moment it was declared that a JLo-sized butt was not only acceptable but also desirable. That was HUGE. Recently came the news that chocolate is GOOD for you. It was bad. But now it’s good. You can Google the scientific benefits:
Dark chocolate has been found to be good for your heart, your brain, your blood sugar, and your teeth. It has antioxidants that slow the signs of aging, and vitamins and minerals that protect against stroke and cardiovascular ailments, iron deficiency, anemia, type 2 diabetes, high blood pressure and heart disease.
And also, everyone around me is safer if I eat it.
Because I generally follow a low carbohydrate diet, I am particularly interested in chocolate that is low in sugar. Here are some that have saved me from committing crimes against humanity during severe chocolate withdrawal.
Trader Joe's 72% Dark Chocolate: Just 2 squares, goes a long way for me. It is rich but not overly sweet, so it seems to satisfy the craving, while not being so delicious that I need to eat the whole (Pound Plus) bar.
ChocoPerfection Bars: I found this little bit of heaven online at http://www.netrition.com/lc_specialties_choco_bars.html While there are many low carb chocolate bars on the market, many of them have artificial sweeteners like malitol in them which really do a number on my stomach. This one is sweetened with a natural plant fiber called oligofructose. I can't say it, but I can eat it, no problem. I have not had any digestive issues with it. Plus, it tastes like the real thing, and has just 2 carbs and 4g of protein.
Dixie Diner Carb Counters: Oh, you will be whistling Dixie…I don’t know who these people are, but they have managed to create every crave-worthy dessert in guilt-free form. The Carb Counters products are unbelievably rich and satisfying. Try these, like, immediately:
Molten Chocolate Royale Cake Mix-4 net carbs, 5g protein
Caramel Overload Low Carb Brownie Mix- 1 net carb, 2g protein
Fantastic Fudge Mix-2 net carbs, 4g protein
Now, you may not have the kind of urgency that requires you to stockpile these items in your cabinets, but I have found that having them handy is really helpful. Left with an empty cupboard, I might just drive over to CVS for an emergency half-price Easter bunny, and this is wrong on just too many levels. I like to think of my chocolate cabinet as a kind of personal bomb shelter that protects me from bodily harm.
If you have found a chocolate life-saver, fill me in with the form below!!
Trader Joe's
72% Dark Chocolate |
ChocoPerfection Bars
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Dixie Diner:
Molten Chocolate Royale Cake |
Dixie Diner:
Caramel Overload Low Carb Brownie |
Fantastic Fudge
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LOVE my snacks...
Quest Bars: Vanilla Almond, PB & J, Chocolate Brownie, Mixed Berry Bliss--Avg 9 net carbs, 14g protein
Power Crunch Bars: Vanilla Creme, Peanut Butter Creme, Wild Berry Creme--Avg 4 net carbs, 20g protein
Doctor Kracker Crackers: Klassic 3 Seed--Avg 9 net carbs, 6g protein
Quest Bars: Vanilla Almond, PB & J, Chocolate Brownie, Mixed Berry Bliss--Avg 9 net carbs, 14g protein
Power Crunch Bars: Vanilla Creme, Peanut Butter Creme, Wild Berry Creme--Avg 4 net carbs, 20g protein
Doctor Kracker Crackers: Klassic 3 Seed--Avg 9 net carbs, 6g protein
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All available at www.netrition.com
Ali's Low Carb Pizza
Okay listen, if you knew Ali the way I know Ali, you would eat whatever she eats because she looks AMAZING. If she told me this was made of cardboard with a sprinkle of sawdust, I would give it a try. But this recipe is actually really good and just the thing if you're following a low carb regimen and miss your piece o' pizza!
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Chef's Note: Anyone who knows me I am a pizza whore. I just can't live without it. With help from my gym buddies, and the internet, I have found a recipe that is actually easy and pretty damn good.
Ingredients: For crust: 1 1/2 scoops (Jay Robb or equivalent) unflavored protein powder 1 cup egg whites 1 tbsp Italian seasonings For Topping: 1/4 cup chopped onions or shallots 1 tbsp diced garlic 1/4 cup sliced mushrooms 1/4 cup chopped peppers any other vegetable 1/4 cup cubed chicken or other meat source Optional: BBQ sauce or other sauces to flavor meat 2 Tbs Walden Farms marinara sauce 1/4 c reduced fat cheese |
Directions:
1. Preheat oven to 350 degrees 2. Spray a pan with non-stick cooking spray, or heat 2 T of water, or 1-2T of olive oil. 3. Sautee all topping ingredients EXCEPT marinara sauce and cheese and set aside. 4. Mix all crust ingredients together to make a batter. 5. Pour batter into a greased or cooking sprayed skillet and cook like a pancake. 6. Slather (Oh, how I love to SLATHER!) on marinara sauce 7. Cover pizza with sautéed toppings and sprinkle on cheese 8. Throw in the oven (Okay, no, we are not THROWING it in the oven, Ali!) and bake for 15 minutes and you have a delightful, guiltless pizza! Servings: 4 Per serving nutritional info: Calories: 97.75 Protein: 18.25 g Carbohydrates: 2.25 g Thanks, Ali!!! |
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One of the most critical aspects of getting and staying fit is making food choices that support the level of health and fitness we strive for. I know you know...but I cannot even tell you the number of clients I have that say, I eat really healthy all day. But then, at night...This is nearly always followed by a thoughtful pause ...and I never know what to have for breakfast either. Whether you are on a low carb, low fat or low calorie diet, you have the same problem. You follow the rules all day, then binge through the evening, and in the morning, bleary eyed and uncertain of just how bad it got last night, you have no idea what to eat next. So, here's what I'm going to do. Each month, I will post diet friendly breakfast and dessert recipes from your submissions and my own private stash. Hit me up with your favorite lo carb, lo fat, or lo cal breakfasts and snacks!! Below is my recipe for a high protein, low carb hot cereal. (Note to calorie counters: this is NOT a low calorie cereal). Filling and delicious, it will give you a great start to your day! I mix up a big batch of 12 servings at a time so I have a quick option every morning that I can vary with different flavorings. Cut the recipe in half for a 6 day supply. |
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, SteviaIngredients:
1 cup golden flax meal 1 cup toasted flax seeds (Trader Joe's are excellent) 1 cup almond meal 1 cup unsweetened shredded coconut 1 cup low carb protein powder (Dymatize ISO 100 Birthday Cake flavor is great!) 1 cup chia seeds (I prefer salvio blanco-white chia seeds but black are fine) 12 packs Splenda, Stevia or other artificial sweetener 12 Tbs Molly McButter (NOT Butter Buds) 2 Tbs DaVinci's Sugar Free Syrup (Pick your favorite flavor) |
Calories: 283 Carbohydrates: 2 net carbs Protein: 16g Fiber:12g |
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Many of these ingredients can be found at the supermarket or a natural food store like Trader Joe's, but I have also found www.netrition.com to be a quick and easy source for low carbohydrate, low fat and low calorie products.
