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Tag Archives: post-workout

Overnight Carrot Cake Oatmeal in a Squash

15 Nov

I love carrot cake. The delicious favors of the sweet carrots and coconut..not to mention the cream cheese frosting that brings it all together :)

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Well I decided to make a similar flavor for my breakfast today!

This combines the sweetness of natural carrot juice to create a delicious taste as it soaks overnight. And of course, can’t forget that delicious creamy frosting taste. But this one surely doesn’t use the sugar filled cream cheese frosting to get the same tasty flavor :)

And what was better? When removing it in the morning, I place it in a cooked acorn squash, to create a delectable breakfast!

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Topped it with unsweetened coconut and my friend Jay’s Coco-Almond Butter..dying. I literally eat this butter straight with a spoon. So delicious.

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This is surely a must try breakfast!

Carrot Cake Overnight Oatmeal
-1/2 cup rolled oats
-1/2 cup carrot juice
-1/2 cup vanilla greek yogurt
-2 tbsp cottage cheese, blended to cream
-2 tbsp shredded carrots
-2 tbsp shredded unsweetened coconut
-1/2 tsp coconut extract
-1/2 tsp vanilla extract
-1/2 tsp cinnamon
-Dash of sea salt and sweetener to taste! (about 2 tsp agave for me)
-Optional: Top with this amazing Coco-Almond Butter (or any nut butter of choice) and serve in an acorn squash!

Want a kick of protein?! Add a 1/2 scoop of Pumpkin Spice AboutTime Whey powder that is all natural and clean! You can buy on this website here and get for 25% off with the code: “FFF1” :)

Directions: Combine all ingredients in bowl. Refrigerate overnight. Either heat in the morning or enjoy as is! Top with desired ingredients. Can serve in cooked acorn squash if desired as well.

Rolled Oats Benefits
1) High in fiber, low in fat
2) Makes you feel satisfied
3) Stabilizes blood sugar
4) Removes bad cholesterol
5) Great gluten-free options
6) Contains unique antioxidants
7) Enhances immune response to disease

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)

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

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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

Green Apple Smoothie with Peanut Butter Topping

28 Oct

Another delicious smoothie creation.

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I had some fresh green apples, and thought, hey, what a better way to enjoy my afternoon than make a delicious, green apple smoothie.

The slightly sour taste of the green apple gave such a delicious flavor coupled with the sweet protein powder and agave that I added. And then of course, I wanted to make an extra special topping. That’s when I thought to myself, what goes better with apples than peanut butter? <3

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So I mixed together a peanut butter and honey yogurt and added it to the top of my smoothie. Placed it in the freezer for just about 10 minutes. And wallah, pure deliciousness.

What is your favorite type of smoothie flavor?? Is there a flavor you would like to see me create?! Tell me! :)

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Green Apple Smoothie
-1 medium Green Apple, slice and frozen
-1/2 medium ripe Banana, frozen
-1 cup Almond Milk
-1 scoop About Time Whey Protein
(I used their new pumpkin spice! Order on their website here and use my promo code: FFF1 for a discount!)
-1 tablespoon Agave/Honey
-1 teaspoon Cinnamon
-Optional: a few Spinach leaves for added greens

Directions: Combines all ingredients in blender. Blend until smooth. Top with Peanut Butter Honey Yogurt below if desired.

Peanut Butter Honey Yogurt Topping
-1/2 cup Nonfat Greek Yogurt
-1 tablespoon Peanut Butter or Peanut Flour
-2 teaspoons Honey
-1/4 teaspoon Vanilla Extract

Directions: Combine all ingredients. Top Smoothie with Yogurt

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

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
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

Greek Yogurt Benefits
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

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.

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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 )

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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!

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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

Pumpkin Protein Smoothie

25 Sep

Sore throat+ Rainy day + Big Exam to study for called for only one thing a couple days ago.

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PUMPKIN.

By now you probably know I love pumpkin, but it truly is my comfort food as well! Just the thought, smell, or taste of pumpkin makes me so much more at peace and in such a more happier mood :)

Here is an easy, healthy, yet delicious smoothie, that uses About Time’s Vanilla Whey (completely natural and no sweeteners besides stevia!). Use my promo code on TryAboutTime.com, for 25% off! Promo Code=FFF1.

Wanting a delicious frozen treat? Freeze this for about 30 minutes to an hour!

I hope this smoothie puts a smile on your face like it did for me :)

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Pumpkin Protein Smoothie

-1 scoop Vanilla Whey (use FFF1 to get 25% About Time’s powder online!)
-1 frozen banana
-1/2 cup pumpkin (1/4 if you don’t want it too pumpkin tasting!)
-1/2 cup unsweetened vanilla almond milk
-1 packet stevia
-1 tsp vanilla extract
-1/2 teaspoon cinnamon
-1 dash sea salt
Directions: Blend all together until smooth!
TIP: You can freeze this for about 30 minutes too 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

Strawberry Peanut Butter Shake

31 Aug

I use to love peanut butter and jellies.

Actually, they still taste delicious sometimes when I’m needing something simple.  But the kind I use to make weren’t necessarily the healthiest. Jellies packed with processed sugar, peanut butter packed with vegetable oil, sugar, and sodium, and I can’t forget that delicious, hearty white bread. Now I usually turn to Ezekiel bread, homemade raw nut butters, and fresh fruit for my healthy spin on a PB&J. But let’s get back to the real reason of this post.

Today was game day down here in sunny Gainesville, FL, aka, the swamp for my fellow gators! I was feeling so dehydrated after the game, that I knew I needed to eat something substantial yet refreshing. This was the perfect match.

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My first order of Casein protein powder also just came in! So I decided to try it out in this lovely shake. The mix of the French Vanilla powder, coupled with the peanut butter and strawberry flavors, was spot on. I couldn’t have asked for a better “post-game” refreshing yet satisfying drink!

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PB&J Protein Shake
-1 scoop Vanilla protein powder
-1 cup water or almond milk
-1 cup frozen strawberries
-2 T peanut flour
-1 teaspoon natural peanut butter
-.5 teaspoon vanilla extract
-1 packet stevia
-Optional: 3T rolled oats for a heartier shake!

Directions: Blend all ingredients together and enjoy!

 

Strawberry Benefits
1) Excellent source of Vitamin C: 1 cup has 100% of your needed daily intake
2) Aids in eye health: antioxidant properties in strawberries prevent cataracts and protects your eyes from sun’s UV rays
3) Helps fight cancer: ellagic acid, a phytochemical, yields anti-cancer properties
4) Prevent wrinkles: Vitamin C is vital to the production of collagen, which improves skin’s elasticity and resilience
5) Lowers bad cholesterol: Ellagic acid and flavonoids—or phytochemicals—can provide an antioxidant effect that can benefit heart health in various ways
6) Reduces inflammation: antioxidants and phytochemicals found in strawberries may also help to reduce inflammation of the joints
7) Lowers blood pressure: due to the high amount of potassium (134 g per serving)
8) High in fiber: protects from intestinal problems and also slows absorption of sugars in the blood.
9) Aids in weight loss: only 28 calories per serving, fat free, and low in sugar
10) Promotes prenatal health: High in folate, which is recommended for pregnant women or women trying to conceive.

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

[Paleo] [Whole30] Apple Berry Smoothie

30 Jun

My mom unfortunately just had knee surgery as she torn her ACL while on vacation last week. Thankfully, God protected her and allowed the surgery to go over wonderfully.

When she woke up the morning after her surgery the night before, she was very hungry and thirsty, as she couldn’t eat the day of her surgery, but solid food just didn’t appeal to her. So before I headed off to my 4 hour organic chemistry class in the morning, I created her this delicious smoothie.

In recovering from an illness or injury, it is so vital to maintain a healthy and clean diet. My mom just recently came off of the whole30 program, so she is use to eating clean, but I wanted to make sure these first few weeks of recovery were filled with only clean, healthy foods. Definitely no sugar (sugar decreases your immune system greatly!)  Also, when being on pain medications, some problems arise (digestive to be exact, I’ll spare the details), so I knew I wanted to keep her smoothie dairy free, and load it up with some healthy and fresh fibrous ingredients. What resulted, was a delicious smoothie, flavored with apples, berries, and coconut, AND free of added sugar, whole30 qualified and paleo-friendly!

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Apple Berry Smoothie (Whole30, Paleo-friendly)

-1/2 big red delicious apple
-1/2 cup mixed berries frozen
-1 egg (Yes, she likes raw eggs in smoothies, and it’s never hurt her!)
-1 handful spinach
-2tsp coconut oil
-1T chia seeds
-1 cup water/ coconut milk
-2T flaked unsweetened coconut

Directions: Blend all ingredients together in blender. If desired, add honey (not whole30 qualified).

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

Coconut Oil 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)

sources: BestHealthMag.cadoctoroz.com