food

Jamie Eason Natural Whey Concentrate

Hey guys! I have easy, peasy, simple, delicious recipes coming to you today. Like forreal, yall know I will always give my honest opinion and yall know that most of the time, I don't really do protein powders. 

I don't think they taste very good and I always WANT to like them, but I just don't. 

Wellllllll, I finally found one that I do! YAY!! This will be so useful in so many recipes!

Lean Body for Her by Jamie Eason has no artificial sweetener in the product, and I think that's what makes it take the cake. There is no aftertaste but just pure deliciousness. Last night, Tanner was having a protein shake and I noticed it was chocolate which he normally has blueberry and I was like "BOY DON'T YOU DARE TAKE MY LEAN BODY!" So, yes, it's that good. Haha!! 

I decided to go with the newest instagram trend of the Protein brownie plus a clean chocolate smoothie! All macros are listed below! ENJOY! I know I did a jig! I should take a video of what it looks like when a healthy cook makes something unique in the kitchen and it turns out well. It's like the Spongebob dance BRING IT AROUND TOWN!! I plan on making chocolate cheesecake this weekend with this protein powder! It's going to be gone so fast. I need like 10 bags of it!!

Jamie Eason Natural Whey Concentrate Protein Brownie:

Ingredients:

  • 2 Scoops Lean Body for Her Chocolate Natural Whey Concentrate
    • You can purchase that HERE
  • 1/2 cup unsweetened cashew milk (or unsweetened almond works too)
  • 2 tablespoon cocoa powder
  • 1 teaspoon baking powder 
  • Optional: 1 tablespoon baking stevia 
    • Everyone likes things a different sort of sweetness so it's up to you but I put it in there and it was GREAT!
Maybe this could be called the Jamie Eason Protein Loaf with only 172 calories // 26g P // 11g C // 5g F in HALF of an entire loaf! WOAH!

Maybe this could be called the Jamie Eason Protein Loaf with only 172 calories // 26g P // 11g C // 5g F in HALF of an entire loaf! WOAH!

Directions: 

  • Preheat oven to 350 degrees
  • Spray loaf pan
  • Put all ingredients into loaf pan 
  • Mix until battery consistency 
  • Bake for 10 minutes at 350 degrees

This has been floating around instagram as half this recipe and just microwaving it for 30 seconds. That's definitely an option as well if it's just one person! I just wanted to make sure I had enough to share with my friend, Bridget and my husband! :) Still not enough, it's so good! haha!

DSC_0330.JPG
This is the macros for 1/8 of the loaf which is the perfect brownie size!

This is the macros for 1/8 of the loaf which is the perfect brownie size!

Jamie Eason Natural Whey Concentrate Protein Smoothie:

Ingredients:

Directions: 

  • Put all ingredients into blender and blend
  • Optional: Top with light whipped cream (not optional for this girl but you can choose whatever you fancy)

It's going to be a very very thick consistency with this amount of xantham gum. If you would like it to be thinner, then use 1/4 teaspoon. A little xantham goes a LONG WAY!

Here are some of the ingredients used today! These are all items I love to have on hand all the time for recipes!

Hope y'all enjoy these as much as I did!!! 

With love and Jamie Eason,

Katie

We don't believe in spam but only in infrequent emails we think will help you!

* indicates required

Cookies & Cream Protein Cheesecake

My, oh my what I have for you today. I don't claim to have made up this recipe for protein cheesecake in general, but I just put my twist on it, and I made it, and then I consumed it. Ha! It's so easy honestly and really doesn't take any time at all so I highly encourage it. It's also incredibly sparing on the ole calories so that's helpful as well. 

If there is something that I'm going to make for myself, you can always count on two flavors: 

  • Cookies & Cream 
  • Pumpkin

I'm pretty predictable. Regardless, let's get right to it. 

Go ahead and preheat to 250 while you mix all of your ingredients! 

Ingredients:

  • 2 containers fat free cream cheese (8oz)
  • 3 containers fat free Plain Greek Yogurt  (5.3oz)
  • 3 tablespoons baking stevia 
  • 1 tablespoon vanilla extract 
  • 2 scoops Cellucor Cookies & Cream Protein Powder 
  • a pinch of salt 
  • 2 egg whites 
  • 2 whole eggs 

Messy fingerssss (I'm the messiest cook, it's kinda a problem)

This is my new favorite whey! I got it on a deal on groupon and honestly I don't normally like protein powders, so this is exciting to finally find one that I like.

Directions: 

  • Preheat oven to 250 degrees. 
  • Mix all ingredients
  • Spray Round pan with non stick spray 
  • Bake at 250 for 30 minutes
  • Continue to bake at 300 for 45 more minutes for a total of 75 minutes

The outside gets crispy and the inside cheesecake-y. I let mine cool then refridgerated for about 2 hours until I couldn't take it anymore and then had a slice! :) I topped mine with mini oreos but the possibilites of toppings are ENDLESS!!!

DSC_0051.JPG

The macros are off the charts!! I'll be making this all the time!

Many clients of mine may have sodium restrictions due to hypertension, and this recipe may be a little high in sodium for them. Please reference this article about sodium if you are not someone who struggles with this and wondering how this applies to your life.

EDIT NOTE: This was a viral post. I have sense become a full time blogger because of posts such as this one. See my section on blogging HERE on my story to how I was able to do this.

If you'd like to know more about macro counting and how easy it is to fit into your daily life, check out all of my free information under the tab:  MACRO RESOURCES 

Also, check out my ebook for full information on how you can apply this to your life: 

 

 

We don't believe in spam but only in infrequent emails we think will help you!

* indicates required

Egg Nog French Toast

Soooo, yea. I think the title says enough. Don'tcha think? 

Shall we dive in? It's so easy, and basically the same as a previous french toast recipe which goes to show, this recipe is really extremely versatile and you can throw in a little somethin somethin to make it taste the way that you want and have yourself something holiday-ish and amazing! I found this egg nog at Whole Foods, and it's made with coconut milk so the macros are much more do-able at 90calories // 16g carb // 2.5g fat // 0g protein and today, I'm only using 1/8 cup ( 2 tablespoons) so not bad!

It's super easy! I only use one egg white for 2 pieces of bread.

I then just poured in 2 tablespoons of egg nog ( 22.5 calories // 4 g carb // 0.6g fat // 0 g protein)!

Cover each piece! Make sure to not use an excess on the first piece. One egg white should be enough for the bread, so just make sure to use even amounts!

DSC_0006.JPG

I had a little helper for this recipe. He could sense how good it was gonna be ;) 

Then, I just put it in the skillet, and cook both sides until the egg is done! Simple as that! 

Ingredients: 

  • 1 egg white 
  • 2 tablespoons coconut milk Holiday egg nog 
  • 2 pieces of bread ( I normally use SaraLee 45 cal and delicious) 

Directions: 

  • Break egg white and mix with egg nog 
  • Cover both sides of bread 
  • Cook on high in skillet until egg is done

Macros (for both pieces of bread): 144 calories // 23g carb // 8.5g protein // 2g fat

With love and simple, healthy french toast,

Katie

We don't believe in spam but only in infrequent emails we think will help you!

* indicates required

Apple Cider Pears & Apples

Before I begin, check out the shop for Black Friday specials starting now! You can get 25% off with the promo code BFS25 at the check out for all of my programs, challenge groups, and ebooks! Click HERE

But man, oh man, do I have a treat for you? If you are looking for a last minute Thanksgiving recipe, then I am throwing this up today so that you can enjoy this! My mother in law makes something similar so I got the idea from her, and then I really just put my own spin on it with what I had available and it's SO GOOD. 

DSC_1163.JPG

My mother in law makes it with only pears with orange juice, butter, and cinnamon. 

My dish today is super easy!

Ingredients:

  • 2 Golden Delicious Apples
  • 2 pears 
  • 1 teaspoon vanilla extract 
  • 1/2 stick butter
  • 1 cup Apple Cider
  • Sprinkled cinnamon

Directions: 

  • Cut apples and pears into slices 
  • Melt butter in microwave for 15 seconds
  • Add all ingredients 
  • Microwave for 8 minutes in clear dish with cover

They make for the most delicious sweet treat for any event, but also super fresh tasting! Yes, they have real butter and that's okay ;) 

DSC_1162.JPG

I hope that you enjoy this recipe, and many more to come in the soon future! I'm going to be ramping up my recipes with tons of fruits and veggies!!  

With love and fresh eats,

Katie

We don't believe in spam but only in infrequent emails we think will help you!

* indicates required

Spaghetti Squash with Turkey

Y'all know me... 

I ride the easy recipe bus. If I cook something, you'll probably know it. You may think to yourself that Katie is super creative and sometimes, she shares her creative recipes... 

Think again.. 

#aintnobodygottimeforthat 

Actually, I think some people do. And some people plan better..... ANDDDD some people don't live in NYC. It's so complicated to get food here. That's not an excuse to not eat well. It's just an excuse to not be creative. But I digress, today I cooked. And it was awesome.

We just baked a spaghetti squash for 45 minutes like below: 

It will be very hot, so use a pot holder to turn it over, and remove the seeds.

Each cup of spaghetti squash is 10g of carb. Each cup of pasta is 78g. HOW ABOUT THEM APPLES? Ridiculous. So, yes, I'll take the spaghetti squash because noodles taste no different.

While this was cooling, I cooked some ground turkey (99% lean Trader Joes).

image2.JPG

Then, I didn't wanna heat up the entire can of spaghetti sauce. I wanted to save some for later as we were just going to be using some of it. So, I literally microwaved 1/4 cup of sauce. This sauce is a tradition in our family. We have used this same sauce for spaghetti nights at Mawmaws since I was a little girl. They stopped selling it, and so at that point, we went to the manufacturer. I don't use my sauce often, more like ever, because I'm so scared about using it. However, my mawmaw came home from rehab today so I thought it was appropriate.

IMG_0802.JPG

I weighed out my ground turkey at this point with my old school scale. I really want a fancy one, but am just being cheap as this does the trick.

Then, I mix it all together, and VOILA! Deliciousness!

Hope you enjoy this as much as me. You can use any sauce that you wish! :)

Macros for 1/4 cup sauce, 1 cup spaghetti squash and 2 oz ground turkey is 18g P // 13g C // 2g F !!! You literally can't beat that!

With love and healthy spaghetti,

Katie

We don't believe in spam but only in infrequent emails we think will help you!

* indicates required

Crockpot Chili

I think I have made it very clear that I'm the least amount of ingredients possible type girl. 

I made this chili the other night and the beauty of a crockpot is that things last for days and Tanner was able to get lots of meals out of it. Actually, he eats so much I wouldn't say A LOT but more than the usual! haha! 

Many questions arise with crockpot recipes and soup recipes about how to macronutrient count for them. I will explain what I did before I give the recipe. I have strictly followed macros for the past 5 months, and I have really enjoyed it but for the past few weeks, I have started venturing out a little more. I know that it's hard to count macros while doing a soup, but I'll be DANGED if that means that I'm not going to eat it. I want 0% restrictions in the foods that I choose, and I also am too lazy ( I am seriously never lazy about anything so I'll admit this without feeling bad) to like individually weigh out each and every serving to make sure it's equal. I don't wanna clean that mess up. I don't wanna deal with it. So, I wish I had some super cool way of measuring macros with soups but I'll give you the easiest way. I know that many people are very type A but I can PROMISE you it's not going to make a difference if you guess. 

So, the way that I ate my chili with macro counting was this. 

"Hmm, this looks like about 1/2 cup kidney beans in here. And that's probably about 1/4 cup diced tomatoes and since I put a pound of ground turkey in here, I bet this is only like 1-1.5 oz of it because it's such a big pot...." 

And then I put that in myfitnesspal... 

See, I'm not as anal retentive as y'all think ;) Many times I will put more than it probably is to be on the safe side. For example "Hmmm, that's probably 1/3 cup but I'll put 1/2 cup to make sure it's all definitely accounted for" 

And no I don't eat a ton at once. I just eat like 800 times a day and that's what I prefer :) 

SO KATIE SHUT UP AND GET TO THE RECIPE ALREADY. OKAY OKAY! ;) 

First, get out that lovely crockpot that you always say you are going to use but it's too big and bulky to keep out so you never use it! It's so worth it and I'm going to try to make some more soups this winter!

I added the ground turkey first and used my usual 99% lean ground from Trader Joes!

Since, I made this up on the cuff, I literally just pulled some things that I had in my cabinet and made a quick run to Whole Foods to grab some other chili appropriate things. 

I had one more can of diced tomatoes in my cabinet that I added to this. I'll put the official recipe at the bottom BTW ;) 

Just so you can know my method of cooking skills, at this point after adding this in, I yelled to Tanner, "Hey Tanner, what spices do you think would make this taste like chili" and he said "I don't know but you probably need salt" 

So, yes admitably I added lots of garlic salt and regular salt. I would stir then taste, stir then taste. 

Then, I was like "I think I'll get fancy" and so I got out the oregano and basil and chili powder (that seemed appropriate). I honestly don't think I put enough of these to make a difference. I just shook them a couple of times. HAHA! My mom gets on me for cooking this way, but I'm just like "Eh, let's see what happens" and this time it was an amazing success!

I was a little afraid about putting the ground turkey in raw but I just cooked it on high for about 4 hours, and it was amazing! I do think the garlic salt and salt to taste made a difference! 

So, here is the breakdown:

ingredients-chili.jpg

The macros for 1/8 of the entire crockpot is: 

Hope y'all love this as much as I did! 

With love and chili,

Katie

We don't believe in spam but only in infrequent emails we think will help you!

* indicates required

The Perfect Pancake

Pancakes, waffles, waffles, pancakes

Same thing. 

I have seriously perfected this recipe over the past year. I started out with just oats and egg whites and some baking powder. I mean it works, but it's nothing to get too excited about. 

I also then decided to add a few more ingredients that have been clutch in that fluffy perfect waffle. So, even though I eat too much to add tons of ingredients, I know how yummy this is with all the ingredients so I digress. 

I present you the proper way to make a protein pancake. ;) I personally believe that pancakes made with protein powder tastes like bricks or rubber or both but that's just me. 

Yes, of course they are pumpkin. I keep pumpkin pie spice year round to make them however cinnamon alone with do.

Yes, of course they are pumpkin. I keep pumpkin pie spice year round to make them however cinnamon alone with do.

Ingredients: 

  • 1/4 cup oats 
  • 3 egg whites 
  • 2 tablespoons plain greek yogurt 
  • 1/2 tablespoon coconut flour 
  • dash of cinnamon 
  • packet of sweetener (my personal choice is Sweet N Low) 

"But Katie, artificial sweeteners are terrible for you." -Read my viewpoint here

Directions: 

  • Add all ingredients into blender.
  • Blend 

They are totally worth the extra steps to making them! 

Macros: 18g P // 17g C // 3g F 

Feel free to add toppings as you please according to your macros. My favorites are mini oreos, a little spray butter, and Walden Farms pancake syrup.

I'd love to know if you make my special concoction! ENJOY! 

 

We don't believe in spam but only in infrequent emails we think will help you!

* indicates required

5 Ingredient French Toast

So, I really love to cook. However, while in NYC, our kitchen is very small. I am very limited so I have been a little bummed about the number of recipes that I’m able to create. Then, I thought about it, and who really has time for 10 ingredient recipes? I’d say just about no one.

I really want to aim to give valuable meaningful information that you can use. So, I am going to really try to show you recipes that are minimal ingredients and minimal time.

All you need is some bread ( I always pick low carb options), pumpkin pie spice, cinnamon, one egg, and walden farms pancake syrup.

The bread I used this time is Pepperidge Farm Light Style. Other favorites of mine are Saralee 45 cal and delicious and the Weight Watchers brand. I typically aim for one that is less than 10g of carb because then I can have double what I normally could with regular bread. Many people aim for Whole Wheat bread or Whole Grain and while that is fantastic, the carb counts can be high on those so just be aware.

All I did was break one egg WHITE into the bowl (if you use the yolk that’s fine but just account for the fat in that). Tap some pumpkin pie spice and cinnamon into the bowl.

Coat both sides and put it on the skillet! And…DONE! It literally took me less than 10 minutes.

Then, of course, add Walden Farms Pancake Syrup! DUH ;)

VOILA!

Macros: 18g C // 7g P // 1g F

With love and french toast,

Katie

We don't believe in spam but only in infrequent emails we think will help you!

* indicates required
!-- Amazon Publisher Studio --