healthy

Cinnamon French Toast Casserole

So I have no idea why I had this idea, but I did. Tanner is studying to become board certified in oncology right now, and as you can imagine, that requires a lot of extra studying. He will take the exam in April so many weekends are dedicated to that right now. I wanted to cook him all the meals that he needed so he didn't have to worry about that. I honestly don't cook THAT much, so it's always a special treat for him! ;) 

In other news, I have been without my Mac book for literally going on 4 months now. I have been using a beat up Microsoft computer, and I'm so so happy to report that I took it to the genius bar in Charlotte, they diagnosed it with a hard drive problem, we ordered the hard drive, installed it, took it back to Apple yesterday to have OS X put on it, and now we are cooking with fire again! WOOO!!! I have my computer back!!! YAY!!!! I feel I can breathe easy again! lol!

It's not complicated. I just throw things together and hope for the best, and this time, it worked out! ;) There is no reason that some of the below are bolded and others are not, but for some reason I can't get it to change that! :) ENJOY! I know that Tanner and I are mostly plant based now, but this is not a vegan recipe (obviously). 

It really was delicious and you'll have to let me know what you think! 

Another recipe that I made us for dinner this weekend, which was great, Is that I heated up some potatoes, mashed those up with a food processor while I sautéed mushrooms and beef crumbles on the stove in teriyaki sauce. We just put the potatoes in a bowl topped with the beef crumbles + mushrooms and it was A-MAZING! Tanner said it was one of his most favorite things that I've made ever. Isn't that something when it's THAT easy!? If you wanted to do a lower carb option, you could always do cauliflower instead of the potatoes! 

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Protein Chocolate Chip Loaf Cake

I'm excited to share another fun recipe with you guys today, and I've realized something about these fun little protein items is that they are going to be best if you eat them within a few days. I know that a box cake can be left for like a week and still be good, but these are going to be best like the day of and the day after but typically the macros are typically really great, so why not eat it all in one sitting right? If you don't care about things being dry, then leave out the butta, but I think it helps to really kick it up a few notches. 

Let's get to it! :) 

I mean look at that! YUMYUM it was good! :) I always have these with a side of almond milk!

These macros are for 1/8 of the recipe!

I'd love to know if you guys try these recipes and I keep getting tagged in them on instagram which I love to see!! I'm going to be trying out some different plant based protein options soon and I'm excited to see how they taste in the recipes to give those that are vegetarian/vegan options and recipes as well! :) 

If you are curious about this macro counting thing and don't know what it is, reference my Macro Resources Page for tons of free articles to get you started!

Learn everything in one place and how to make this work in your diet everyday, you can find out about my ebook by clicking the button below. It's half off this week which is honestly something that I haven't ever done before, so it's definitely a great time to think about this one! :) 

Don't forget to subscribe so that you find out about important info and don't miss a recipe! :) 

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Vanilla Protein Sprinkle Doughnuts

This shop was sponsored by Collective Bias, Inc and it's advertiser. All opinions are my own. 

Do I have a treat for you today or what? IT'S NATIONAL DOUGHNUT DAY SO HOW COULD YOU EXPECT ANYTHING LESS FROM ME? ;) 

I have been wanting SO badly to get more recipes out and felt I didn't have the capacity to add another thing on my to do list. Coaching is where my income comes from therefore recipe creation just took a back seat but I have finally switched some things around and made this on the top priority of the to do list. I decided that just simply had to change a few months back, and it's been so rewarding to be able to bring these to fruition! I know it's so silly, but it really does bring me joy to create recipes. 

I searched the most common things on my blog and the number one thing that was searched far above anything else was "protein powder." If you follow along with me much, you know I'm very picky on my protein powders so I don't recommend many so maybe that's why people question that so much. I found that comical to see that stat, but either way I have one for ya! ;) It did not have the gross artificial sweetener taste to me and you can get it at Walmart so that's nice as well.  (I'm not just saying this-yall know I live in little itty bitty Shelby-there aren't tons of stores here) 

I asked my mom for a doughnut form TWO YEARS AGO YALL and I opened it today. How embarrassing! HAHA!! Let's get to it! Make sure to click on "Directions" to see those! 

I told you guys when I started creating that I would let you know if these recipes were good or not, and these are genuinely very very tasty. They are a liquid consistency when mixed together but will form and rise. This recipe makes six, and the macronutrients below are based on just one doughnut. I also made a dipping sauce that is not photographed, but it was absolutely amazing and was the perfect pair. The recipe for that is just simply to mix together: 

1 scoop EAS Vanilla Protein Powder, 4 oz fat free cream cheese and 1/4 cup fat free cool whip with a sweet n low! This makes an entire bowl full though so you could definitely scale back or you can keep on hand to add to anything you desire! :) 

If you'd like to learn more about macros, click HERE.

KID APPROVED ;)

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Low Carb Zucchini Bread

Why can I never spell zucchini? I ALWAYS spell it zuchinni. ALWAYS! Uh! Thank goodness for autocorrect or I'd be looking real silly and then all the blog haters would come out like "OMG I don't trust a word she says. Did you see she can't even spell zucchini?" HAHAHA! 

Okay, this is not a new recipe that I made up. I told yall I'd let yall know however this is one that I think that everyone should know. There are certain foods that are volume foods that are good to have up your sleeve. As a marathon runner, I typically focus on foods that aren't quite as volumuous as this because then I would not be able to get in enough calories, however when you are cutting and trying to lose weight, you want to have foods that are going to keep you full and satisfied...foods that make you think that they are super carbalicious but in fact, they are not. This is where zucchini bread comes in! 

I can't even explain how easy this is so here goes. 

I'm actually glad that I made this one day in advance and then I could make sure that it could be stored. It can, but the water from zucchini makes it very very moist (and it starts to be more zucchini and less bread #nomsayin) so I know that a lot of girls will half this recipe and eat it right out of the oven as a single serving. You can still make it in a loaf, but just will be less. If you do put some to the side, put it in the fridge. 

The macros are fantastic!! :) The label below is for one slice with the entire loaf making up 8 slices. It's just basically protein powder macros because zucchini is just water essentially. haha! I took a bite but I get full so fast and this week I'm trying to push as much calories as possible so I didn't want to fill up on this but all that to say that it's filling! :)

Hope you enjoy!!! 

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Protein Chocolate Chip Cookie

So, I just want to go ahead and give the disclaimer as I begin making more recipes that I really want recipes to be out of my own head. There are going to be some duplications just because there are classic recipes that I want people to know that are good macro friendly desserts, zuchinni breads, mug cakes, etc but the last thing that I want to do is copy recipes. That would be silly. :) 

I hope that you'll appreciate that, but also I will let you know if I think that something should be added or changed, as I'm not going to be honest about my opinions of my own recipes. As I continue to do this more, I'll of course maybe re-make something and have that add on. If it sucks, I won't share it. HA! But, I also think it's okay to share some things that are delicious but may not look like the most perfectly crafted food platter or might taste a little off, but looks awesome on the table! haha! I THINK YOU GET MY POINT! 

I'm also not sure about this ingredient then you click on directions to see them. What do you guys think? Like it? Hate it? I'd love feedback! 

Today's recipe is a chocolate chip protein cookie!! Let's begin!! 

The one change that I would make is to add 1-2 tablespoons of margarine if you do it. I should have done that, and it wouldn't be as dry! Also, the ice cream is not optional. hehe! But it really did make it so good, as this is a definite low macro, tastes like low macro treat! :) Half the recipe to turn it into a big nighttime snack for one as it's super easy! For some substitutions, you could do regular sugar or none at all. I use coconut flour because that's what I had on hand, but it also gives it a great flavor but any flour that you have would be totally fine in this!

This is for 1/8 of the entire skillet! :) ENJOY!! 

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Sweet Potato Avocado & Nutrition Ramblings

Last night, we had about 20 high schoolers in our house and it was just lovely! ha! They came over to just hang out, watch basketball, and it was good to get to know some of them more. Before they came, I whipped up some pumpkin and peanut butter cookies! But, for me on the side, I prepared this sweet potato, avocado, and peanut butter for dinner part 1! As you all know, I am plant based when I can be so as odd as it is in our society to JUST have a sweet potato, that's what I had.

Give me all the carbs and fat ;) haha! This is so simple. I just popped one of these sweet potatoes in the microwave for about 5 minutes or until it gets soft dependent on your microwave then added some avocado and peanut butter to my preference which means light on the avocado and heavy on the peanut butter!

The amount of peanut butter that we go through is ridiculous but I digress. Tanner knows the deal though so he will say "There's not enough peanut butter for your waffles, but I need to make a peanut butter sandwich for work. Can you bring me one?" hahaha! The beauty is he literally works 0.4 miles from our house (how convenient right?) and the grocery store is on the way. It's funny thinking back to the days in NYC when I had to like walk miles just to get groceries home and Tanner worked an hour away on the subway. Small town living for the win! I also love Shelby because even with our small town living, we have about 5 big cities surrounding us all within an hour! WOOP! 

Okay, now on to my rambles. I discussed this with my team yesterday and I felt it necessary and appropriate to share here. There are wide opinions (actually more so in the "healthy living blogger sphere") that don't agree with tracking of any kind. Obviously, I think of things differently but what I've realized is the beauty in knowing that everyone is different. I used to get all hot and bothered when people didn't agree with the way that I did nutrition...which was just plain silly...it works for me, and it works for others but that doesn't mean that it works for everyone! You have to find your route. 

However, if you decide to go the macros route that doesn't mean that you have to do it forever. When you make a cake for the first time, you use measuring cups and spoons to get that perfect amount of butter, oil, and vanilla extract to make your cake taste exactly how you want it to. You had GOALS for that cake ;) Once you have made the cake 100 times, you no longer need to measure because you know what it needs to produce the cake. 

That's how macros are. Sometimes, in our society, we are not taught about the actual nutrition in foods so we are either left eating in over abundance (and I don't mean like just listening to your body eating what it wants but like truly gluttony) or being scared to eat enough of it. I think it helps to use those measuring cups and spoons in the beginning to see what a serving size looks like and what a day consists of to give your body exactly what it needs. After you do this for a few months and you decide that tracking is not for you, now you are educated. If you have meticulously tracked for a year then you now know what exactly it looks like and it's not really as necessary anymore. 

Its okay to have goals for your cake. (This might be my new catch phrase because I feel as if can relate to cakes of all varieties HAHAHA!)

With that, let me know if you try this snack! I think you'll love it! :) The flavor combo with the avocado and sweet potato is odd but really good, and tie it all in with the peanut butter! YUM!!

 

 

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Cinnamon Apple Protein Waffles

You know what, yesterday was awesome! So many people were so encouraging on my real life post... :) That was really cool for me, and sometimes this social media thing can really beat me down. If I'm 100% honest, I probably don't have the tough skin for it. I get my feelings hurt very often and I still get so nervous about people "liking me". I have gotten better though and most of the time I laugh when people say negative things because I'm just like "oh here we go again.."

I share this because can't be all relate even into adulthood? As humans, or girls, or maybe just me (HA!), we want people to like us and we always fear they want. We crave that. Everyone wants to be famous on instagram, everyone wants to make it in blogging and youtubing. We crave FAME just to know people like us. I was thinking today how instagram is like the adult middle school popularity contest. There's the "famous" that are the "popular kids" and there is like this hierarchy that is determined by followers. Y'all, it cracks me up, and I think sometimes I just have to check myself to come back to reality because I'm on it all day every day.

ORRRRR COME TO THINK OF IT ... I analyze the poop out of society...too much! Tanner makes fun of me so bad, and laughs that I should have majored in sociology because I do that all the time. HAHA!!! I'm like "you know when that person talks, they do this face, and that means that they were really trying to say this..." and he's over there in man land like "What in the WORLD are you talking about?"

Remember that 30 minute sprint I talked about yesterday....well I got 4.95 miles. SO CLOSE!! I'm counting it as 5 ;) I totally underestimated myself and will spare you all the details of that crazy treadmill run where everyone was looking at me like I'd lost my ever lovin mind.

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At any point, I'll get back to waffles! It really is my basic recipe that I just use for everything, tweek it and turn it into something else. It can't be beat. I do feel like the pumpkin spice has been OVER DONE this year. Y'all know I'm obsessed, but like some things have been taken too far. hahah! So, I tried to give another fall classic that's equally as delicious! So here we go: 

INGREDIENTS:

  • 20g apple cinnamon packaged oats 

This is the ones that come in a box and each little packet is 35g!-weigh out 20g or you can do 1/4 cup which is about the same

  • 2 tablespoons Caramel Apple Pie 80 calorie greek yogurt 

**found in the seasonal section of fall stuff at Walmart

  • 3 egg whites 
  • 1 Sweet N Low 
  • 1/2 tablespoon coconut flour 
  • 1 teaspoon baking powder 

DIRECTIONS:

  • Let waffle iron heat up 
  • Mix all ingredients in food processor or blender 
  • Spray waffle iron and cook! :) 
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It is of note that the flavor of the batter is very strong, but don't be alarmed. The waffles weren't as strong and made for a better flavor. When I tasted the batter, I was like EW! haha! I will say though that if you are one that doesn't like super sweet things then I would leave out the sweet n low (or stevia) because it definitely has flavor without because of the sugar in the yogurt and the oats. The fun thing is you could switch out any oats to make this flavoring. Yes they are higher in sugar, but for 20g, it's only about 2-3g carb more. 

It's time for me to make some waffles...but I'll probably stick with pumpkin! HAHA!

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Healthy Creamy Chicken Chili

The picture that I posted of my white chili got a lot more attention then I expected. I thought that the picture didn't do it justice so that just means that it's even better than you thought! haha! 

If you search white chili on the inter-webs you are going to find a recipe that is very similar to the one that I'm posting minus the fact that I'm never going to spend time with garlic cloves and what not. My mom and I tried to do the whole mincing our own garlic one time, and we said NEVER AGAIN! Waste of time when they do it for you in the little jars! haha! 

Anyway, let's get to it. 

INGREDIENTS: 

  • 2 lbs chicken (you will be cutting into small bite sized pieces) 
  • 3 can white northern beans (not drained)
  • 1 can chicken broth 
  • 2 cans green chiles 
  • 2 cups fat free sour cream 
  • 1/2 cup fat free half and half 
  • 1/2 onion
  • Garlic salt to taste (and regular salt always extra because I love salt)

DIRECTIONS: 

  • We cooked the chicken prior and set this aside
  • Throw in crockpot and let it work it's magic powers for 2-3 hours then added back the chicken in the final 30 minutes.

It's that easy, and it was SO good. I started with 2 cups of white northern beans, and only 1 cup of sour cream, but it was needing some extra so I threw in some more stuff and it ended up being really good!

The macros are for 1/12 of the crockpot which is still a good amount. This amount is very hard to calculate in soups as you are going to get a variety in each serving however let us not be obsessive, and enjoy our soups! ;) 

With love and fall recipes,

Katie


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Health Benefits of Livermush

If you are from Western North Carolina, then you know what I'm talking about. If not, you probably think I'm disgusting. But either way, I'm going to tell you why you should be eating this delicious meat. 

So first, what is liver mush? Do I have to tell you? Have you ever ate a hot dog? Yea well, don't judge. It's cornmeal, liver and brain parts of a pig plus spices. I know everyone who was considering it has now officially went off my blog forever more. Haha! At least humor me and read what it's all about. 

Livermush was created a long time ago in my hometown actually (Shelby NC), and it was meant to be a really cheap meat product. We actually hold a liver mush festival every year to celebrate the meat that was created during the civil war (and mixed with cornmeal and spices because at the time they needed to stretch meat as far as possible for economic purposes). 

It's sold throughout various grocery stores, and can be found anywhere near where I'm from (even major chains). If you go other places, they call it liver pudding and pretend it's the same thing. It's not. Liver pudding is like a softer version and liver mush is more dry, and I am NOT a fan of liver pudding. 

Everyone turns their nose up, and even growing up, it's always thought to be this food that you love but it's "really bad for you." Well, since I've moved home, I've had liver mush every single day. Yep, sure do. I always have protein waffles for breakfast and then at like 930, I have 3 egg whites, slice of fat free american cheese, liver mush made into an omelette on a slice of toast with butter. It's seriously so good, and I'm addicted. 

Macro wise, it's not the same as most meats because obviously it has cornmeal in it. That's the dry crispiness of it. It also has brain parts and the brain is a much more fatty piece of meat so it also has more fat than other meats. {{I have been corrected that it is in fact not brain but just other head parts so just making sure I keep it correct for you guys! Thanks for that!}} This fat is saturated fat. Yes, that's not the good fat. However, it has 0 trans fat, and one ounce of liver mush which is what I use every day (that's the size of a normal slice) has 0.5g of saturated fat. Ummm, well chicken has about 0.5g of fat per serving and 0.1g of that is saturated so the ratio of unsaturated to saturated in chicken is basically EXACTLY the same as liver mush. It's just that liver mush has higher fat in general. 

But why do we even care about that? The link between saturated fat and heart disease is becoming more and more muddy every day, and can we be realistic here? Do you really care about that unsaturated fat? No. You don't. 

It also has a lot of cholesterol. Cholesterol is so misunderstood. You actually need cholesterol. You just don't want it in excess. Most recommendations say to keep your cholesterol intake at 300-500mg per day. Liver mush per ounce has 25mg of cholesterol so that would mean that you would have to eat 16 ounces of liver mush which is literally like the entire package in one day. 

BOOM. Okay, moving forward... 

Vitamins and minerals---

Livermush contains Vitamin A and Iron. We all know Vitamin A is good for our vision, growth and development and our immune system. I saw an article saying that liver mush has Vitamin A and how in large quantities, this can be toxic. Do you plan on eating 47 blocks of liver mush per day? People crack me up how unrealistic they are. One slice of liver mush has 17.5% of your daily needs of vitamin A which means it's HELPING YOU to reach your healthy intake.

Iron is WONDERFUL for women to have. Many women can become anemic because of the monthly monster and many times this is iron deficiency anemia. Skip the multivitamin and just eat liver mush! Just kidding ;) But, it does contain 10% of your daily needs in one slice. 

2 oz of liver mush contains 80 calories-4g fat, 8g carb, 5g protein 

It's considered a protein source, but it doesn't provide that much protein and just has a general overall balance of macronutrients. It's high-er in sodium, so if you are someone who has to really control your sodium for blood pressure purposes then this is something that you should just count into your daily intake. Again, it's only 300mg of sodium in 2 slices, and your daily intake should be around 1500-2000mg (which is almost impossible to do just fyi lol). 

It also contains zero preservatives, which not many foods can say. The ingredient list is very short: pork broth, pork liver, pork, cornmeal, wheat flour, salt, spices, caramel. 

Livermush is great in omelettes, breakfast pizzas, breakfast sandwiches, and is combined with many different condiments from mayo to mustard to ketchup. It's eaten most of the time as a breakfast meat probably because it tastes similar to sausage, but it can be eaten anytime of the day (like who decides what time of day foods are allowed ha?).

We put these designations of good and bad foods, and it's just so silly. Actually look at the label. Look at the ingredients, and make an educated decision. 

So, the next time that someone tries to tell you that livermush is bad for you, you just direct them right here to this bloggy blog and tell them they are WRONG! 

With love and mush, 

Katie

If you'd like to know more about how you can eat this and anything else that you please and still get results, see these posts or my MACRO RESOURCE LIBRARY

Check out my e-book and what others have to say!! 

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Peanut Chicken Alfredo Pasta

This recipe is proof that healthy eating does NOT have to taste poorly. It's a matter of taking the time. I think we get comfortable in our "comfort foods" when if you just make some easy changes, you would feel SO much better. Pasta is great and all that, but why not try a little twist and see if you can cut out some calories (like truly, HUNDREDS of calories). 

If you haven't Tofu Shirataki, you should. I know it sounds weird. Ew, ew. I can't eat healthy. Do me a favor, please? Just make the recipe then give me your opinion. I promise you'll be pleasantly surprised. Have an open mind with your choices. It's funny how many people I know who are like "EWWWW QUINOA!!!" I'm like "DUDE HAVE YOU EVEN TRIED QUINOA. IT TASTES GREAT!"

Alright, I'm off topic. Quinoa has nothing to do with this recipe, but tofu does.

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Here's all you need: 

  • Steamed veggies 
  • One bag Tofu Shirataki
  • Light Classico Creamy Alfredo Sauce
  • Pre-prepped chicken 
    • I normally have chicken and ground turkey on hand all the time for recipes such as this throughout the week. See my easy meal prep HERE.
  • Optional: Peanuts
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And here's what you do (seriously this is so easy it's silly it's kinda ridiculous-ha!): 

  • Microwave Frozen Veggies for 3 minutes
  • Pour out 4 oz tofu (this will be about half of the bag-no I don't measure) 
  • Microwave "noodles" for 1 minute 
  • Add microwaved veggies
  • Add 2 tablespoons classico sauce & 2 oz chicken 
  • Microwave for 30 more seconds

Voila! BOOM SHAKALACKA! Instant gourmet lunch or dinner or both. Then, I add about 1/4 oz peanuts just to give it a little kick (because I like to pretend I'm a chef and all that fun stuff). 

Here is the nutrition: (Most all of the calories are from the chicken and this is without the nuts)

If you would like to add the nuts (which I would recommend, then you would add 3g fat, 2g carb, 2g protein!)

With love and yummy lunch for me,

Katie

 

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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!

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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

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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!!!

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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: 

 

 

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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!

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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

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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. 

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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 ;) 

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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

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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).

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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.

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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

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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:

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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

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Protein Pumpkin Crumb Cake

Well if this is not the most winner recipe I’ve ever put together, I don’t know what is …

For a while now, I have had a crumb cake in the back of my mind to make because Tanner has been obsessed with them this year! He loves loves them, so I thought I would try to recreate a healthier version …. I have to admit…. EPIC.

Okay, I’m done salivating over having another one and onto this beaut…

This is a SEVEN ingredient one! This one is WORTH YOUR TIME SPENT! I promise!!!! Make it now!

Let us begin:

This is where the magic happened…it’s not glamorous but this is what you need

Ingredients (for the cake): 

Coconut Flour (mine is from Whole Foods and I love this brand)

1/2 teaspoon Baking powder

1 tablespoon Unsweetened Almond Milk

1 tablespoon coconut flour

Eggs (actually only one egg white)

1/2 scoop Protein powder (isolate protein is used in the recipe-readjust macros based on protein powder used)

2 tablespoons canned pumpkin

one stevia packet

Directions: 

Pour all contents into a mug one at a time.

Stir vigurously!

It will then look like this :

Then just microwave for one minute and set out to cool!

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While this is cooking for one minute and cooling, you can whip up the topping! It’s so simple and is only a few….

Ingredients: 

1 tablespoon coconut flour

1 tablespoon unsweetened applesauce

cinnamon and pumpkin pie spice to preference

Directions:

Mix and pour on top

The topping actually makes enough for like 8 cakes approximately (I made that up so when I entered the macros for the crumb portion, I selected my serving size as 1/8! Close enough, right?

Honestly, this is probably my favorite recipe to date however, I’m obsessed with pumpkin and we all know that!

The macros are FANTASTIC!!! Check it out! Remember, divide those crumb macros by 8 or forget the crumbs if you don’t wanna waste time because it’s fantastic without! :)

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With love and all things pumpkin,

Katie

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Healthy Strawberry Cheesecake

Today, I wanted to share one of the recipes that you can find in my ebook here.

This one is not going to be one of my simple 4 ingredient recipes however it always worth it. It is so delicious! The calories of the slice are if you cut the cake into 8 pieces in a basic round pan!

Ingredients: 

Oatmeal Crust: 
2 1/2 cups of oats
2 tablespoons coconut oil
1/2 cup unsweetened almond milk
1/2 cup sugar free syrup
1/4 cup baking stevia
1 teaspoon cinnamon
1 teaspoon salt
1 teaspoon baking soda

Strawberry Cheesecake Filling: 
3 containers 0% fat chobani plain Greek yogurt
6 fresh strawberries
1/4 cup cottage cheese
1/4 unsweetened almond milk
1 box of sugar free strawberry jello
1 box of sugar free cheesecake jello

Directions: 

Make the crust first. Combine all together and it will be sticky. Use flour on your hands to spread on a pie dish after spraying the dish well. You won’t have to use ALL of the dough unless you want a super thick crust.

Cook at 350 for about 15 minutes.
Mix the filling while this is cooking, and then add to crust and cook at 350 for another 15 minutes. Put in the fridge to become cheesecake consistency for at least 4 hours.

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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! 

 

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4 Ingredient Pizza Burrito

Ever have a to-do list that doesn’t get done at all because you are having such technical difficulties. That is my life right now. I am wanting so badly to put some things on my new blog, but it is being very testy with me. I had to step back, go work out, and come back to it so that I didn’t throw my computer across the room. HA!

However, I was able to put together this tasty little treat and it’s so easy so I just had to share so in all it’s glory, I give you …

The Pizza Burrito

I just have to share that I’ve been working on my photography skills, and this is a “food” setting. It basically makes food colors really vibrant, and I’m not sure that’s my jig. Nevertheless, here’s the simple ingredients:

  • 1 low carb wrap (Trader Joes Brand)
  • 2 oz 99% lean ground turkey (if you refer to my meal prep then I always have this on hand already cooked)
  • 1 laughing cow garlic and herb cheese wedge
  • Hunts pizza sauce (2 tablespoons)

How to:

  • Put a piece of aluminum foil on a cookie sheet and lay down wrap
  • Make pizza
  • Bake on 350 for 10 minutes (the crust will get crispy and yummy)
  • Roll into burrito

I mean really, it’s that easy. I always cut the laughing cow cheese into little slices onto the pizza. Yes, I use a tablespoon to put my sauce down. I count macros. So, yes that’s what I do.

Macros: 20 P // 13g C // 5g F

With love and pizza,

Katie

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