Advertisements
Tag Archives: healthy recipes

Protein Pumpkin Cake Dip

30 Oct

Fall is in the air. Get excited. You know what that means, right?

PUMPKIN RECIPES GALORE.

See, pumpkin is a weekly thing in my kitchen no matter the season, but now that it is truly the season for this delicious food, I feel no guilt in bombarding the blogging world with all my delicious pumpkin creations. I hope you like pumpkin!

If not, you should give it a second try, but no pressure :)

pumpkindip2

This dip resembles my pumpkin cream cheese alternative that I wrote about in a past post, but now I’ve turned it into a delicious dip. Or a heavenly protein bowl to eat solely with a spoon. You can choose :)

As you know with my recent giveaway that is now up, I’m a huge fan of About Time protein, as it is a very clean powder, yet delicious! I currently have the Cake Batter powder, so of course, I had to make a cake dip. But guess what? About Time now has a PUMPKIN flavor. Yep, you read that right, pumpkin protein powder! Which you can also make this dip with :) This recipe is amazing as a dip, by itself simply with a spoon, or as a spread on toast/pita like this!

IMG_3978

And there is better news. I have a promo code you can use to receive 25% off! Type in FFF1 into the place for a promo code as you order online, and you’ll receive 25% off! Now you have no excuse to try this delicious powder..especially the pumpkin one! I know thats next on my list to try. But for now, here is the recipe for this tasty pumpkin dip!

Not a fan of protein powder? Omit it or add a touch of coconut flour instead! This recipe is just as delicious without the powder as it is with it. And it is high in protein even without the powder! It may not have that “cake-like” taste as much, but it is still delicious!

pumpkindip

Protein Pumpkin Cake Dip (or breakfast bowl!)
-1/2 cup Cottage Cheese
-1/2 cup Pumpkin Puree
-1 scoop About Time Cake Batter Whey (Order on their website here and use my promo code: FFF1 for a discount!)
-1 packet Stevia
-1 or 2 T raw Honey/Agave (as needed for desired sweetness)
-1 teaspoon Cinnamon
-1/2 teaspoon each: Vanilla and Butter Extract (or just 1 tsp vanilla!)
-Dash of Sea Salt

Directions: Combine all ingredients in blender and blend until smooth. Serve chilled as a dip, or simply eat as a protein packed breakfast bowl!

Pumpkin Benefits:
1) High in Vitamin aid which aids in eyesight
2) High in fiber to keep you satisfied
3) Rich in Beta Carotene with plays a role in cancer prevention and benefit your skin
4) More potassium than a banana (great post workout food!)
5) Rich in Vitamin C to keep you fit and healthy

Raw Honey Benefits
1) Alkaline-forming food that contains natural vitamins, enzymes, and powerful antioxidants
2)Anti-viral, anti-bacterial, and anti-fungal properties
3)Promotes body and digestive health
4)Strengthens immune system
5)Eliminates allergies
6)Excellent remedy for skin wounds and infections
7)Stabilizes blood pressure
8)Relieves pain
9)Calm nerves

 

Advertisements

Quest Bar Pumkin Cinnamon Roll Dessert Ravioli

27 Oct

IMG_5174

I was never a huge fan of store bought protein bars, as most have way too many ingredients I can’t even pronounce, and are full of sugar. Not to mention, barely have any protein compared to what you could get by eating real food! But then Quest Nutrition came along..and provided me amazingly clean, healthy, high in protein bars. And the flavors..they taste exactly what they claim to taste like unlike other bars! Cinnamon Roll, Cookie Dough, Coconut Cashew, Chocolate Brownie, Peanut Butter and Jelly, Banana Nut Muffin, Strawberry Cheesecake..just to list a few :) (PS, havent tried quest bars?? You can order a sample box and use my promo code for a discount! “FFF1”)

Well I decided to make another recipe using these delicious bars for fun! I love taking something and recreating it..especially when its a yummy tasty something like a quest bar!

And of course.. Pumpkin came to my mind.

These are high in protein without even trying with the “ravioli” part being made of a high protein Quest bar! These are the perfect snack when I get those midday sweet cravings..or night time cravings too :) Check out the recipe below!

Pumpkin Cinnamon Roll Dessert Ravioli
Makes 2 raviolis
-1 Cinnamon Roll Quest Bar
-1/2 cup Pumpkin Puree
-3 tablespoons Vanilla Casein
-1/2 teaspoon Vanilla Extract
-1 tablespoon Honey
-1/2 teaspoon pumpkin pie spice
-Dash of Sea Salt
Directions: Combine all ingredients in small bowl except for Quest Bar. Roll bar out as thin as you can (warming up for 5 seconds in microwave may help). Cut the bar into quarters. Spoon mixture onto one of the bar pieces, place another quarter of the bar on top. Pinch sides of bar together to form a “ravioli” shape. Repeat with other two pieces of bar. Recipe makes two ravioli’s. Enjoy at room temperature or freeze for about 20 minutes for a frozen treat.

 

Pumpkin Benefits:
1) High in Vitamin aid which aids in eyesight
2) High in fiber to keep you satisfied
3) Rich in Beta Carotene with plays a role in cancer prevention and benefit your skin
4) More potassium than a banana (great post workout food!)
5) Rich in Vitamin C to keep you fit and healthy

Raw Honey Benefits
1) Alkaline-forming food that contains natural vitamins, enzymes, and powerful antioxidants
2)Anti-viral, anti-bacterial, and anti-fingal properties
3)Promotes body and digestive health
4)Strengthens immune system
5)Eliminates allergies
6)Excellent remedy for skin wounds and infections
7)Stabilizes blood pressure
8)Relieves pain
9)Calm nerves

Toasted Coconut Protein Shake

23 Oct

There is this one ice cream place where I live called Kilwins..do you have that as well?! If not, let me just tell you, it is anything but healthy. BUT, there is this one ice cream flavor that is so completely worth every single calorie, and that is their toasted coconut flavor!! It is literally heaven in a cup.

toastedcoconutshake

So, after a long biology lab today my friend and I decided to be a little more motivated than usual and go on a run! It was the first day here in Gainesville FL that was nice and semi cool out. When we got back, I knew I wanted a delicious protein shake to refuel. Thank goodness About Time Whey had sent me some of their delicious protein flavors to sample! (you can try out this protein for a discounted price by ordering online with the promo code: FFF1 )

DSC_0064

Just a little snapshot of a part of campus

And that is when that ice cream flavor popped into my head. I had to attempt to remake this delicious taste. Oh boy was I a happy girl that I attempted, because it was one of the best shakes I had made in awhile! Of course, that along with my pumpkin protein shake I made a couple weeks ago :) (pumpkin obsession probz)

Drink it for breakfast. Drink it after a workout. Eat it as a late night snack frozen. I hope you enjoy this as much as I did!

toastedcoconutshake2

Toasted Coconut Shake
-1 scoop Vanilla Whey (I use AboutTime Whey, use the promo code, FFF1 for a discount when ordering online!)
-1/2 cup Almond Milk/Coconut Milk
-1/2 frozen Banana
-1/2 cup Nonfat Greek Yogurt (or yogurt of choice)
-1/2 cup Ice
-2 tablespoons Unsweetened Shredded Coconut
-1 teaspoon Coconut Extract
-1 packet Stevia or 1 tablespoon Honey or Agave
-Optional: 1 tablespoon Chia or flax Seeds (good for your health!)

Directions: Place coconut on some foil and place into toaster oven or actual oven and bake until slightly browned. This will only take a few minutes. Be careful as it burns easily! Next, add all other ingredients into blender + 1 tablespoon of the toasted coconut. Blend until smooth. Top with leftover coconut. Serve with kiwi slices if desired or any other topping.

Note: Can be frozen for about 30 minutes for a frozen treat as well :)

Coconut Benefits
1)Fights viruses and bacteria growth in body
2)Fights yeast, fungus, and candida
3) Positively affects hormones for thyroid and blood-sugar control which leads to increase metabolism, energy and endurance
4)Aids in digestion
5)Absorbs fat soluble vitamins
6)Lowers cholesterol
7)Special fat called medium chain triglycerides (Research shows 2T a day allowed women not only to gain less weight but lower abdominal fat)

Whey Protein Benefits
1) Good source of high amounts of protein
2) Aids in muscle growth and repair
3) Known to lower blood pressure
4) Helps lose body fat
5) High protein keeps you satisfied and full

Crockpot Pumpkin Apple Butter [RecipeRedux]

21 Oct

Have you ever tried apple butter or pumpkin butter?? If not, you are missing out. IMG_5315

The only thing is, the apple butter I fell in love with as a kid is full of sugar…not something I would want to be consuming on a daily basis. I loved putting spoonfuls on my toast when I was younger, but the store bought stuff is certainly not an everyday toast spread for one wanting to live healthy or watch their calories. And that is why I knew I had to make my own. IMG_5256

When going to make one of the butters though, I couldn’t decide which to make! And that is why I decided to combine BOTH of these delicious fall flavors into ONE jar. Yes, I decided to make pumpkin apple butter :) That is why I decided to make my own. And I thought what better way to do it than in a crock pot?? Pumpkin and apple butter are always usually cooked on the stove. But slow cooking in the crock pot just seemed like a great idea. And it turned out to be just that.

IMG_5276

Spread on toast, put on top of yogurt or oatmeal, or eat as a delicious dip, this pumpkin apple butter is one that you will be glad you have on hand. IMG_5309

Pumpkin Apple Butter

-Makes about 1 16oz jar-

-2 cups Pumpkin Puree (one pie pumpkin, cooked and blended)

-1 Apple, sliced thin

-1/2 cup Apple Juice or Coconut Water

-1/4 cup Brown Sugar

-1/4 cup Baking Stevia

-1T Cinnamon

-1/4 teaspoon each: Nutmeg, Ginger, Cloves

-1 teaspoon Vanilla Extract

-1/2 teaspoon Lemon Juice

-Dash of Sea Salt

Directions: Add all ingredients in crock pot, and stir until all ingredients are combined. Cover crock pot, and turn crock pot on low. Allow to slow cook for 3 to 4 hours. Turn crock pot off. Allow to cool. Place crock pot contents into high speed blender and blend until smooth. Transfer to 16oz jar, and keep refrigerated. Refrigerate for at least 3 hours before using.

Apple Benefits 1)Reduces tooth decay by lowering levels of bacteria 2)Keeps Alzheimer’s away and fights aging effects on brain 3) Curbs Cancer because of flavonol richness 4)Decreases risk of diabetes (due to soluble fiber amount) 5)Reduces Cholesterol 6) High in fiber keeps digestive tract optimal 7)Neutralize Irritable Bowel Syndrome (high fiber content) 8) Detoxes Liver 9) Boosts immune system

Pumpkin Benefits: 1) High in Vitamin aid which aids in eyesight 2) High in fiber to keep you satisfied 3) Rich in Beta Carotene with plays a role in cancer prevention and benefit your skin 4) More potassium than a banana (great post workout food!) 5) Rich in Vitamin C to keep you fit and healthy

Sweetpotato Brownies with Sweetpotato Cream Swirl

12 Oct

Yet another California sweetpotato recipe! Don’t be too sad, but this will be the last for at least a little :) After getting a whole box shipped to me for free though, you can’t blame me for all of these recipes lately! These unique California sweetpotatoes are so delicious. Whether eating them just simply baked, or making them the focus of a meal/dessert, these sweetpotatoes create a yummy taste!

IMG_5286

In case you’ve missed my last THREE posts using California sweetpotatoes ( sweetpotato pizza crust, sweetpotato gingerbread cookie dip, and sweetpotato pumpkin nut muffins), here is a brief synopsis of why these California sweetpotatoes are worth your while!

What I used here in this recipe is not just your typical sweet potato. No, these are California sweetpotatoes! What’s unique about California sweetpotatoes is that they are grown in soft sand and are hand sorted during harvest to minimize scarring and scratching. The result is a visually, higher quality sweetpotato. California sweetpotatoes are a “nutrition bang for the calorie buck” with 4 grams of fiber, 2 grams of protein, a good source of vitamin C and more than a day’s worth of vitamin A, all for 105 calories per serving. Plus, they are available year-round.

 

IMG_5290

I love chocolate. Chocolate is one thing I will never pass up. After coming home yesterday from college for the weekend, I wanted to make a yummy dessert for our family dinner. When my chocolate love took over and I knew I wanted to make healthy brownies, I was happy to remember that I brought some California sweetpotatoes home with me. Why? Because I knew the sweet, creamy texture of these sweetpotatoes would lend the taste I was looking for, while keeping the fat and sugar low :)

IMG_5281

But then I wanted to make it look a little festive as well. So I thought, cream cheese swirls are always fun! However, cream cheese is not very healthy. So what did I do? Well, I guess you’ll have to look at the recipe for that one! I hope you enjoy this recipe as much as my whole family did!

IMG_5288

Sweetpotato Brownies with Sweetpotato Cream Swirl
Makes 16 brownies
For Brownies:
-1 large California Sweetpotato, baked
-1/2 cup Whole Wheat Flour (or Oat Flour)
-1/4 cup Coconut Flour
-1/4 cup Unsweetened Cocoa Powder
-1/2 cup Greek Yogurt
-1/2 cup Brewed Coffee (enhances chocolate flavor)
-2 Egg Whites
-1 Egg
-1/3 cup Natural Honey (increase to 1/2 cup if having a sweet tooth)
-1/2 cup Baking Stevia or other Sugar of choice
-2 teaspoons Baking Powder
-1 teaspoon Vanilla Extract
-1 teaspoon Cinnamon
-1/2 teaspoon Pumpkin Pie Spice
-1/8 teaspoon Sea Salt

Cream Swirl
-1/4 cup Cottage Cheese
-1 tablespoon Sweetpotato, mashed
-1 tablespoon Honey

Directions: Preheat oven to 350 degrees F. Place sweetpotato and egg/eggwhites in blender, and blend until the sweetpotato looks like puree. In large bowl, place all of the dry ingredients, and mix until combined. Add blended sweetpotato and other wet ingredients to bowl, and mix until smooth (but do not overmix). With nonstick spray, spray an 8×8 glass pan, and pour batter into glass. Place the cottage cheese, pumpkin, and honey in blender an blend until cottage cheese is smooth. Pour cream mixture in three equidistant lines across the brownie batter in the glass. With knife, “cut” the batter up and down without picking up the knife until you have created a “swirl look”. Place in oven and cook for 25 minutes. Remove and allow to cool before cutting.

Sweetpotato Benefits
1) High in vitamin B6
2) Good source of vitamin C
3) Contain vitamin D
4) Contain iron
5) Good source of magnesium
6) High in fiber
7) Rich in vitamin A

Cocoa Benefits
1)Decreases blood pressure
2)Improves cholesterol levels
3)Prevents heart disease
4)Rich in flavonoids, an antioxidant

Raw Honey Benefits
1) Alkaline-forming food that contains natural vitamins, enzymes, and powerful antioxidants
2)Anti-viral, anti-bacterial, and anti-fingal properties
3)Promotes body and digestive health
4)Strengthens immune system
5)Eliminates allergies
6)Excellent remedy for skin wounds and infections
7)Stabilizes blood pressure
8)Relieves pain
9)Calm nerves

Coffee Benefits:
1) It may lower risk of death according to studies performed
2) Lowers risk of cancer in the reproductive system
3) Lowers the risk of developing type 2 diabetes
4) Help protect your brain
5) Great for skin/decreases skin cancer due to caffeine
6) Reduces risk of oral cancer
7) Strengthens muscles: studies show caffeine has similar effect to DNA molecules in muscles muscles of exercise

 

I received free samples of California sweetpotatoes mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by the California Sweetpotato Council and am eligible to win prizes associated with the contest. I was not compensated for my time.

Sweetpotato Pumpkin Nut Muffins [GF, DF, V]

11 Oct

By this time you know I love pumpkin.

spmuffin

But now thanks to Recipe Redux putting on this Sweetpotato Contest, I have rediscovered my love of them as well. Simply baked in the oven, cooked in a savory meal, or used in dessert, these sweetpotatoes provide such a delicious flavor and also a very moist texture :)

Recap for anyone who has missed my last couple posts and is confused as to why I’m spelling sweetpotatoes without a space:  What I used here in this recipe is not just your typical sweet potato. No, these are California sweetpotatoes! What’s unique about California sweetpotatoes is that they are grown in soft sand and are hand sorted during harvest to minimize scarring and scratching. The result is a visually, higher quality sweetpotato. California sweetpotatoes are a “nutrition bang for the calorie buck” with 4 grams of fiber, 2 grams of protein, a good source of vitamin C and more than a day’s worth of vitamin A, all for 105 calories per serving. Plus, they are available year-round.

Now that we’re all caught up, let’s talk about these muffins. Can you say scrumptious? The flavors of sweetpotato, pumpkin, and almonds all in one mini muffin. What a great way to kick off the Fall season! I love this time of year, because guess what?! Pumpkin and squashes are everywhere! I can now post many pumpkin and squash recipes without seeming completely insane :)

spmuffins2

I made these muffins for all of my friends the other night, and didn’t know what to expect. But they loved them! I’m not a big baker when it comes to cakes and muffins, so I didn’t know if I would come out with the right ratio of everything, but thankfully I did and these muffins were a great success. And they’re gluten free, dairy free, and vegetarian friendly! So dive on in to this tasty recipe.

spmuffins4

Want a little taste of Fall? Or a small bite of heaven? Try this recipe with your very own sweetpotatoes today!

spmuffins3

Sweetpotato Pumpkin Nut Muffins
Makes 18 mini muffins

–    1 cup oats
–    1/4 cup California sweet potato, mashed
–    1/4 cup pumpkin puree
–    1/4 cup applesauce
–    3T egg white
–    6 dates
–    3T agave
–    1T coconut oil
–    1 tsp vanilla
–    1 tsp cinnamon
–    1/2 tsp ginger
–    1 tsp baking powder
–    1/4 tsp butter and almond extract
–    1/4 tsp sea salt
–    Optional: 1/4 cup crushed nuts or mini chocolate chips

Directions: Preheat oven to 350 degrees Farhenheit. Combine oats and dates in food processor and blend until it forms a crumbly mixture. Add in all other dry ingredients and blend until well incorporated. In small bowl, mix together all wet ingredients. Pour wet into dry, and blend until mixed well. Stir in almonds or chocolate chips if desired. Spray mini muffin liners with nonstick spray. Spoon about 1 tablespoon of batter into each mold. Top with extra crushed almonds or chocolate chips if desired. Bake in oven for 10-12 minutes, or until done. For an extra moist muffins, take out before toothpick comes out clean (for me, about 8-10 minutes). Enjoy.

Sweetpotato Benefits
1) High in vitamin B6
2) Good source of vitamin C
3) Contain vitamin D
4) Contain iron
5) Good source of magnesium
6) High in fiber
7) Rich in vitamin A

Pumpkin Benefits:
1) High in Vitamin aid which aids in eyesight
2) High in fiber to keep you satisfied
3) Rich in Beta Carotene with plays a role in cancer prevention and benefit your skin
4) More potassium than a banana (great post workout food!)
5) Rich in Vitamin C to keep you fit and healthy

Almond Benefits
1) Reduce Heart Attack Risk
2) Lower Bad Cholesterol
3) Protect artery walls from damage
4) Build strong bones and teeth
5) Provide healthy fats and aid in weight loss
6) Lower rise in blood sugar after meals
7) Alkalize the body

 

I received free samples of California sweetpotatoes mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by the California Sweetpotato Council and am eligible to win prizes associated with the contest. I was not compensated for my time.

 

Sweetpotato Pizza Crust with Sweetpotato Curry Sauce

9 Oct

In case you didn’t see my Sweetpotato Cookie Dough Dip, let me tell you a little something special. Why did I spell  “sweetpotato” as one word you may ask? What I used here in this recipe is not just your typical sweet potato. No, these are California sweetpotatoes! The recipe Redux community is having a California sweetpotato contest, and of course, I had to participate! What’s unique about California sweetpotatoes is that they are grown in soft sand and are hand sorted during harvest to minimize scarring and scratching. The result is a visually, higher quality sweetpotato. California sweetpotatoes are a “nutrition bang for the calorie buck” with 4 grams of fiber, 2 grams of protein, a good source of vitamin C and more than a day’s worth of vitamin A, all for 105 calories per serving. Plus, they are available year-round.

DSC_0090

Many that are striving to live a healthy lifestyle avoid pizza at all costs because of thinking it is so bad. But when a recipe like this is created, the fear of pizza can disappear!

Made with gluten free rolled oats and sweetpotato, this pizza crust is far from the typical unhealthy crust. You can now have your pizza and eat it too!

DSC_0081

Sweetpotatoes are so versatile in the fact that they are not only delicious plain, baked in the oven like other potatoes, but they also turn out great in recipes! Whether a savory or sweet dish, these sweetpotatoes raise the bar on any typical recipe. In this unique pizza crust recipe, it added such a great taste and texture.

sweetpotatos

My boyfriend (who is skeptical sometimes about my healthy food) loved it! That is proof that it is a tasty recipe. Want a pizza night soon but also don’t want to ruin your hard work in healthy living? Make this recipe for a great night with family or friends. I decided to make two mini pizzas. I topped one with a sweetpotato curry sauce (see below crust recipe) and veggies, and the other one with regular pizza sauce, veggies, and chicken. The sky is the limit with a delicious crust like this!

DSC_0093

DSC_0091

Sweetpotato Pizza Crust
Makes 2 mini pizzas or 1 medium pizza

–    1/2 cup California Sweetpotato, cooked (about 1 medium sweetpotato)
–    1/2 cup Oat Flour (1 cup Rolled Oats, blended to flour)
–    1 whole Egg
–    2 tablespoons Chia Seeds (or flaxseeds)
–    1/2 teaspoon Coconut Oil
–    1/2 teaspoon Sea Salt, Cayenne Pepper, and Garlic Salt
–    1/2 teaspoon Baking Powder

Directions: Preheat oven to 375 degrees Fahrenheit. Place sweetpotato, flour, and egg into high speed blender or food processor and blend until smooth. Add in other ingredients and mix just until incorporated. Cover a pizza tray with parchment paper. Spray parchment paper with nonstick spray and place pizza dough on it. Spread out to desired thinness (may need roller). Place into oven and bake for about 20 minutes. Remove and add desired toppings. Bake in oven for another 5 minutes. Remove from oven, cut into slices, and enjoy.

Optional Sweet Potato Sauce
–    1/2 cup sweetpotato, cooked
–    3 tablespoons Canned Coconut Milk
–    1/2 teaspoon Crushed Garlic
–    2 teaspoons Curry Powder
–    1/4 teaspoon Sea Salt
–    1/4 teaspoon Cayenne Pepper
Directions: Blend all ingredients together in high speed blender. Use as a topping for sweetpotato pizza crust above if desired.

Sweetpotato Benefits
1) High in vitamin B6
2) Good source of vitamin C
3) Contain vitamin D
4) Contain iron
5) Good source of magnesium
6) High in fiber
7) Rich in vitamin A

Chia Seeds
1) Combats Diabetes: with its gelatinous coating it can prevent blood sugar spikes, and is also slow digesting which has lead to it being a possible treatment for diabetes
2) High in fiber: just 1 oz. has 1/3 of daily needed amount
3) Packed with Omega 3 Fatty Acids
4) Supports Bone and Teeth Health: packed with calcium
5) High in Manganese: an essential mineral for your bones
6) Rich in Phosphorous: aids body in synthesizing protein for cell and also maintaining healthy bones
7) High in protein: great source for vegetarians
8) Fights Belly Fat: it’s stabilizing affect on blood sugar also fights insulin resistance which is tied to an increase of belly fat
9) Contain tryptophan: also found in turkey, it is responsible for regulating appetite and improving sleep
10) Improves heart health

I received free samples
of California sweetpotatoes
mentioned in this post. By posting this recipe I am
entering a recipe contest sponsored by
the California Sweetpotato Council
and am eligible to win prizes
associated with the contest. I was not compensated for my time