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Tag Archives: low carb

Double Chocolate Chunk Tartlets with Peanut Butter Yogurt Filling [Quest Bar Recipe]

8 Nov

Another Quest Bar recipe as I love their company! It is the only protein bar I will eat for the most part.

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Not that I am a believer at all in substituting bars for real food. Meals should consist of real food :) But these are a great snack or preworkout fuel! It is also something I love to keep in my car in case I get stuck in a situation where I have no food (Its actually saved me many times!)Did you know they came out with a new flavor?! Double Chocolate Chunk! Can I just let you know that it is AMAZING?

They shipped me a free box with an assortment of their flavors, and this new bar was one of them! I ate one just plain, but then I made THIS recipe with the other :)

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What’s better than the combination of chocolate and peanut butter? After making my raw chocolate tartlets with yogurt inside, I knew I wanted to use this new flavored bar to mimic the recipe.

This recipe is so simple, but yet, so delicious.

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Double Chocolate Chunk Tartlets with Peanut Butter Yogurt Filling
Makes 4 Tartlets
-1 Double Chocolate Chunk Quest Bar (order here ) You can also use any of their flavors to make the tartlet!
-1/2 cup Greek Yogurt
-1/4 cup Peanut Flour or 2 tbsp Peanut Butter (use the real stuff for a richer taste!)
-1/2 tsp Vanilla Extract
-Honey or Stevia to sweeten to desired liking

Optional: Add 2 tbsps of AboutTime protein powder for an extra protein kick to the filling! (Use my promo code for a 25% discount off their products: “FFF1”)
Directions: Heat quest bar in microwave (after removing from wrapper) for only about 5 seconds. This will allow it to be rolled and formed into tartlets. Roll out thin and cut into 4 pieces. Press into mini muffins trays and shape into tartlet shape. Allow to sit for about 5 minutes. Meanwhile, combine greek yogurt and all other ingredients and stir. Fill tartlets with yogurt mixture (p.s., this yogurt mixture is amazing to eat on its own as well!). Consume and enjoy! Top with any type of chocolate or other ingredient you would like :) And you can also freeze these for just about 10 minutes if you would like!

Quest Bar Benefits
1) 20 grams of quality protein and 18 grams of fiber in only 160-200 calories
2) Gluten Free
3) Uses only natural ingredients
4) Sweetens with Stevia (their natural line of bars)
5) only about 8 ingredients (compared to over 20 in most bars)
6) one of the only clean protein bars on the market that you can buy

Peanut Benefits
1)Rich in energy, containing many nutrients, minerals, antioxidants and vitamins
2)Good levels of mono-unsaturated fatty acids
3)Good source of dietary protein
4)Great source of resveratrol, an antioxidant found to protect against cancers, heart disease, and fungal infections
5)Excellent source of vitamin E, which maintains and protects cell membranes and skin
6)Packed with B vitamins

Greek Yogurt
1) Help fight tummy fat
2) Contains good-for-you bacteria
3) Loaded with vitamins such as potassium, phosphorous, riboflavin, iodine, zinc, B12 and B5
4) Great recovery after workouts: high source of protein
5) High in calcium
6) Prevents high blood pressure
7) Fights off colds and flus: healthy bacteria fights off the bad and boosts the immune system
8) Protects your teeth: lactic acid in yogurt protects your gums
9) High in protein, about 18-24 grams per serving

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

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Healthy&Fresh Dinner Salad

29 Jun

Sometimes, you just want a big salad for dinner.

The problem: salads don’t fill one up and satisfy as a meal in itself most times

The solution: a huge, fresh salad creation full of fiber filling ingredients, and topped with a protein to keep that stomach satisfied!

I made this salad for my mom the other night, and she loved it! She was completely satisfied the whole night..of course, until I made her my healthy chocolate protein mug cake(recipe on site)!

If you’re wanting a lighter meal, this is a great option. If you’re wanting a more filling, satisfying meal, this is still great, just add a big serving of protein on top! Grilled chicken, salmon, or even steak would be yummy.

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Dinner Salad
-Spring Lettuce Mix
-Arugula
-5 cherry tomatoes, chopped
-1/4 red pepper, diced
-1 mini cucumber (or about 1/4 cup chopped)
-about 10 baby carrots, chopped small
-1/2 avocado, sliced
-2T nutritional yeast
-1T chia seeds
-1T walnuts
-2T dried cherries or raisins
-2T feta cheese
-2T olive oil/coconut oil
-1T balsamic vinegar
-salt and pepper to taste
-optional: grilled chicken, salmon, or steak to top salad
Directions: cut up enough lettuce and arugula to fill plate. Cut up all veggies and place on salad mix. Sprinkle nutritional yeast, seeds, nuts, cheese, and dried fruit on top. Drizzle oil and vinegar over all. Top with protein if desired. Enjoy!

Pumpkin Pie Protein MilkShake (with no protein powder)

26 Jun

I use to have shakes every single night. It was just something I loved and enjoyed ending my night with. But ever since I began this sugar detox, I haven’t had them very much. Why you may ask? Well, the base of most of them were protein powder, and then were definitely sweetened with stevia and other delicious, yet sugar filled ingredients:/So, I had to put them on hold as almost all protein powders have sugar added.

But no fear! I have now come up with a delicious way to make a high protein milkshake, without protein powders or any added sugar! And it still has the delicious taste of all my other shakes :)

Of course, as I begun my shake creating again, I had to start with the very loved, pumpkin flavor. Pumpkin Pie to be exact. Let me just say it was absolutely delicious! With this shake being so healthy and full of protein, enjoy this for breakfast, post workout, or for a delicious dessert!

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Pumpkin Pie Milkshake
-1 cup almond milk
-1 very ripe frozen banana
-1/2 cup greek yogurt
-1/2 cup cottage cheese
-1/4 cup pumpkin
-2T TVP (or oats if no TVP)
-2 dates
-1/2 tsp: cinnamon, vanilla extract, pumpkin pie spice
-Sprinkle of sea salt
optional: xanthan gum or guar gum for added thickness

For “Crumble” Topping:
-2T rolled oats
-1/2 tsp coconut oil
-sprinkle of cinnamon and sea salt

Directions: Blend all shake ingredients together. Mix together “crumble” ingredients in small bowl or cup. Pour shake into glass and top with oat mixture. Enjoy!

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

Source: http://www.huffingtonpost.com/2012/10/05/pumpkin-health-benefits_n_1936919.html

Spinach Artichoke and Sundried Tomato Meatballs (using ground turkey!)

19 Jun

I have been hooked on ground turkey lately. It really is just so delicious, and spices things up for the typical chicken I was having for dinner almost every night. Plus, it is so versatile! You can eat it on the side as your protein with any meal, on top of a salad for taco salad (recipe here), or put it in tomato sauce and scoop it onto some noodles or spaghetti squash! The possibilities are endless.

So after eating a whole pound of the stuff just cooked up plain in various ways, I decided to branch out and try making something out of it; something like meatballs. But when I make something, it can never be just an ordinary recipe, there has to be a ton of flavor to it. So, I added some delicious vegetables, herbs, and seasonings, and the result was incredible! I will definitely be making more of these to freeze so that I can have them whenever I want :) Hope you enjoy!

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Spinach Artichoke and Sundried Tomato Meatballs (using turkey)
-1lb ground turkey
-2 handfuls spinach, torn into small pieces
-1/2 cup sundried tomatoes
-1/2 cup canned artichokes, diced
-1T each (dried): basil, oregano, thyme, onion, parsley
-1tsp garlic puree (or finely chopped garlic) and sea salt
*No need for egg with ground turkey, held together perfectly! If using real ground meat, may need to use 1 egg or 2 egg whites or flax egg (1T flax+3T warm water)
Directions: Place ground meat in big bowl. Gather all vegetables and place into the bowl. Combine with big spoon or hands. Place all herbs and seasonings into meat mixture, and combine until thoroughly mixed. Shaped into small balls and place on cookie tray. Bake in preheated oven at 375 degrees for about 15 minutes. Take out and move around to brown the other side. Bake for 5 or 10 minutes more depending on size of meatball. Take out, and enjoy! Great just by itself or on top of squash/noodles!

Turkey Benefits:
1) One 3.5 oz serving is packed with 30 grams of protein and only 4 grams of fat
2) Loaded with B vitamins:phosphorous, potassium, zinc, and iron
3)Rich in Selenium–antioxidant necessary for thyroid metabolism
4)Contains tryptophan–amino acid that triggers serotonin production and aids in sleep

Spinach Benefits
1)Loaded with fiber–aids in digestion and curbs overeating
2)Contains flavonoids–phytonutrient with anti-cancer properties
3)Anti-Inflammatory
4)Rich in Anti-oxidants
5)Lowers Blood Pressure
6)Aids in immunity (high in vitamin A)
7)Vitamin A–promotes healthy skin
8)Rich in vitamin K–good for bone density and crucial component for preventing calcium build up

Source: HealthDiaries.com and MensHealthMagazine

Where is all the pumpkin?! +my homemade squash substitute

18 Jun
No more Libbys canned pumpkin in SW Florida :((

No more Libbys canned pumpkin in SW Florida :((

But seriously..is anyone else having a hard time finding canned pumpkin in their normal grocery store?! You know me, a little pumpkin obsessed. Yet, Publix (my grocery store), doesn’t have it anymore! Ever! All they have is that yucky sugar filled “pumpkin pie filling”. No thanks.

I had to do something about this problem. Hence, why no pumpkin recipes have been posted lately :( But have no fear! After some research, I found out that buttercup squash is almost just like a pumpkin, but just a bit drier in texture! So, I went and bought myself one of those buttercup squashes, and the result was absolutely delicious.

It was a little dry compared to fresh cooked pumpkin like it claimed, so I decided to puree it all with a couple little additions, so that it would be ready to take out and use when desiring it! It added a little bit of flavor and sweetness without any added sugar along with a creamy smoothness, so that I could use it as a delicious spread on my daily toast (yes, I have toast every single day, I love it<3). Or in shakes, or in oatmeal, or with a spoon! Ahh, why do I love pumpkin so much? Yes, this definitely fulfilled my pumpkin expectations<33

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Buttercup Squash Pumpkin Substitute
-1 buttercup squash
-2 cups almond milk or water
-1T cinnamon
-2 tsp vanilla extract
-1 tsp sea salt
Directions: Place squash in preheated oven at 400 degrees (yes, you can just put it in whole to prevent extra mess!). Bake until slightly soft on outside, about 45 minutes to an hour. Take out of oven when slightly soft and cut in half. Scoop out seeds. Discard or wash to bake later! Scoop out the flesh of the squash from the skin and place it into a blender. Add the milk/water (milk for creamier version), cinnamon, extract, and salt. Blend until smooth. Store in fridge! Can you in place of canned pumpkin, or as a simple not too sweet spread on toast :)

Buttercup Squash Benefits:
1)Iron rich, comparable to red meat!
2)Rich in Calcium-22% more calcium than milk
3)High in vitamin A
4)Low in fat
5)Fiber content is higher than most vegetables
6)Excellent source of beta-carotene
7)Rich in magnesium (important in activating enzymes required for muscle and nerve function)

Kale Tzatziki Dip

17 Jun

Do you love that tzatziki dip that is always served at any Greek restaurant and on those delicious gyros you can order? Well I decided to take that typical dip, and add a little crunch and greens to it! A mix between your typical veggie dip and tzatziki sauce :)

What better way to add some greens, than incorporate some detoxifying kale, and adding that delicious crunchy texture that everyone loves in a dip by adding some refreshing jicama?

Everything in this dip has so many benefits, it should be called a dip of champions! Only kidding. But really, I don’t think you’ll be disappointed. And when you can have a whole cup without feeling guilty like most veggie dips, I think you’ll be quite happy!

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Kale Tzatziki Dip
-1.5 cups of Greek Yogurt
-1 cup steamed Kale (about two large leaves), chopped
-1/2 cup cucumber, chopped small
-1/4 cup jicama, diced small
-1/4 cup onion, diced small
-1 tsp apple cider vinegar
-1/2 tsp each: garlic powder, dried onion, pureed garlic, beau monde, dill weed, italian seasonings, sea salt
Directions: After all vegetables are chopped, place in bowl with yogurt and rest of ingredients. Mix thoroughly. Serve with veggies or crackers!

Kale Benefits:
1) Aids in digestion
2) High in antioxidants
3) Anti-Inflammatory
4) Prevents and Combats cancer
5) Cardiovascular Support
6) Detoxifying
7) High in Vitamin K,A, and C

Greek Yogurt Benefits
1) Easy to digest compared to most yogurts
2) Low in carbohydrates
3) 50% less sodium than most regular yogurt
4) Twice as much protein than regular yogurt
5) Thick and Creamy texture, with a very versatile taste

Source: HealthDiaries.com

Spaghetti Squash

4 Jun

Sugar Detox:Day 16

This no sugar diet is truly becoming a lifestyle for me. I’m barely missing it anymore! Yes, of course there are a couple things I would love to sweeten up a little bit with some agave, but the benefits of using fresh fruit or even dried fruit instead outweigh the desire for sweetener! I really don’t know if I’ll be adding any sugars back into my diet again after day 21, I may keep this up..I guess we will see! To the recipe now..

This is a new favorite for me.

For so long, my squash history has been made up of almost nothing but pumpkin. I don’t have to tell you how much I love the stuff, you already know from all my other posts. But every once in awhile I sneak a different kind of squash into my shopping cart and experiment with it. Somehow I always forget just how good spaghetti squash is.

Do you crave big bowls of spaghetti often, yet can’t afford it nutritionally? Well this is the solution for you! This squash is so healthy, and versatile! It is much lower in calories than true pasta, yet satisfies you with a nearly same taste as the real stuff, and is a fiber-filled veggie.

You can make it as a side to your meal, simply just adding in seasonings and a touch of olive oil. Or you can make it THE meal, eating a huge bowl of spaghetti tossed with clean tomato sauce, cream sauce and chicken, or delicious pesto! The sky is the limit. Sometimes I go with it as a side, and other nights, like last night, I make a huge spaghetti boat drizzled with pesto, and call it a meal! Add some chicken to it or lean beef, and you really have yourself a healthy, clean, and satisfying dinner!

Here are just two or the times I’ve made it. Once with a homemade “cream” sauce made of Greek yogurt/seasonings and tossed with cooked spinach and chicken, and then last night, when I just simply topped it with pesto! Both were very delicious and satisfying meals.

Don’t know how to cook one? Check down below for instructions!

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Spaghetti Squash
-1 spaghetti squash
-olive oil
-seasonings of choice (garlic salt, sea salt, pepper, season salt, onion powder)
-sauce of choice (marinara, meat sauce, Alfredo, pesto, homemade sauce, simple olive oil)

Directions: Preheat oven to 375 F. Cut squash in half long wise. Take out “guts” and seeds from middle. Either wash seeds for cooking separately, or throw away. Lightly coat flesh of both sides with olive oil and sprinkle with seasonings. Put flesh side down on baking tray. Bake in oven for about 45 minutes to an hour (depending on size). When slightly soft on top flesh side, it is ready. Take out of oven. With fork, begin to scrape out insides, going length-wise down the entire half of the squash. It will begin to come off as string-like “spaghetti noodles”. Continue to do do until all squash is out of hard outside skin. Toss skin. Prepare “noodles” with one of the following additions: 1)with a tablespoon or two of olive oil, and lots of delicious seasonings of choice for a light side 2) toss with marinara or meat sauce for a real taste of spaghetti, 3) with any other sauce of choice, like Alfredo, pesto, or a homemade sauce. Top with any additional veggies or protein as desired. Enjoy!!