recipe

Pumpkin Cheesecake Loaf

I had some extra time this weekend and this new crisp air just has me all pumpkin and fall crazy like the rest of the world, and while Tanner continues to slave away studying for this board exam (only 20 more days-thank ya jesus), I decided to get to baking and surprise him! He said it was one of my best yet! :) I always kinda pinterest around until I find something that looks interesting that I know I can take some ingredients I already have and make a little something, so that's what happened here. 

So, I know that most food bloggers will write a book before they get to the main event, but I'm not a food blogger and I run my mouth too much as it is, so let's just get to it. ha! 

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MMMmmmmm smells so good too while it's baking! 

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perfecto sunday afternoon 

perfecto sunday afternoon 

Here is the macro breakdown! :) 

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Hope you enjoy this one as much as I did <3

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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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Single Serving Healthy Chicken Salad

I think this recipe is very classic, so it's nothing that you haven't seen before, but I think that most of the time, it's going to be something that you make in a big batch. 

I hear a lot from women that may be single or just alone that night that they don't want to cook for just one person. I've found actually this to be really easy. You don't have to always whip up a huge casserole, but just make something yummy and quick for just you. I think finding new ways to do recipes is GOLDEN in the healthy life. It gives you satiety which is the number one thing that you want to accomplish when making this a lifelong commitment! :) 

INGREDIENTS: 

  • 1 lb chicken breast 
  • 1 tablespoon non fat plain greek yogurt 
  • 1 celery stalk 
  • handful of shredded carrots

DIRECTIONS:

I bought a bag of celery and shredded carrots for this. Honestly, I should have just not because we had celery but I knew that it was normally in chicken salad, so I thought I would give it a whirl. It is confirmed that we still don't like it! HAHA! 

First, cook your chicken. I went ahead and cooked the entire lb so that I could have it prepped for other things. This is what I do with all of our meats. I prepare large quantities to just throw into different recipes all week. 

I took a handful, added one celery stalk and a handful of the cut up carrots! I added one tablespoon greek yogurt and mixed it all together in a bowl! I added this to a bed of lettuce, and VOILA! 

Super simple and easy for a delicious protein packed lunch! 

Macros will vary based on how much chicken used, so weigh this out before you add the greek yogurt, but most likely this will be a meal with mostly protein and minimal carb & fat.



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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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Mexican Chicken Casserole

So, I don't do recipes NEAR enough and mostly that's because I was working on some things. We also lived in New York City and have I ever told you HOW HARD it is to cook there. Like, feels impossible so we just got the weekly things that we had to have and just didn't worry about cooking. Everyone has TINY kitchens and you could pay tons of money to have food delivered or you could walk a mile with it from the subway like we always did. We lived in a beautiful location but also really inconvenient. HAHA! 

KATIE SHUT UP AND GIVE US THE RECIPE! 

okay, geez. ;) 

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It's super easy, but I think I always say that! I just enjoy cooking though :) 

INGREDIENTS:

  • 4 Flat Out Wraps 
  • 1 can black beans
  • 1 tomato 
  • 1 1/2 cup salsa 
  • 1/2 cup fat free Mozzarella shredded cheese
  • 1/2 cup fat free Cheddar Cheese 
  • 1.5 lb of chicken 
  • 2 oz of fat free cream cheese 
  • 4 teaspoons of taco seasoning 

DIRECTIONS: 

  • Preheat oven to 400 while preparing everything 
  • Cook chicken in taco seasoning in BIG, deep skillet 
  • Add all the rest of the ingredients except cream cheese and fat free cheese 
  • Once mixed, add cream cheese at the end and stir and let it melt into the mixture 
  • Prepare and spray a 8x8 baking dish 

 

  • Start layering! I started with pouring 1/3 mixture into dish 
  • Add 2 flat out wraps!
  • Layer another 1/3 of skillet contents and then top with 1/4 cup mozzarella and 1/4 cup cheddar cheese (You can buy regular Mexican cheese but this adds fat to the dish- some people are judgy of fat free cheese so if that's you, then it's totally preference!) 
  • Layer another 2 flat out wraps, top with the remaining 1/3 and top with 1/4 cup mozz and 1/4 cup cheddar 
  • Wrap in foil and bake for approximately 15 minutes
That would be Kosher salt crystals! HAHA #saltobsession

That would be Kosher salt crystals! HAHA #saltobsession

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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Zucchini Pasta

My plan today was to blog about all of the lessons that I've learned in hybrid training, because there are a ton of mistakes that I've made along the way. But, one of my best friends in NYC to text me that she had an awesome recipe to share and I don't do recipes often (which I want to do more of) so I wanted to share this one.

So, without further ado ... 

Liz's Zucchini Pasta 

1 onion
6-8 mushrooms (I used portabella mushrooms)
1 chicken breast (already cooked)
1/2 cup chicken broth
2-3 cloves garlic
2 tbs. olive oil (I didn't measure just threw it in the pan)
1 zucchini (spiralized)
Servings 3-4

1) Spiralize your zucchini and set aside
2) In a pan, heat up your olive oil and add sliced up onion
3) Sautee your onion until caramelized
4) Add cut up mushrooms and 1/4 cup chicken broth (you can add more or less broth depending on how much liquid is in the pan)
5) Sautee until mushrooms are soft
6) Add your cut up already cooked chicken breast.  I used left over baked and seasoned chicken I had in the fridge.
7) Add the spiralized zuccini, remaining chicken broth, and minced garlic and stir it up.
8). Let it steam for a few minutes until the zuccini softens.
 

You can add as much or as little olive oil as you wish depending on if you care about the fat content of this or not. However, just tossing some in a pan is not going to make a big deal. And basically, this recipe turns into a REALLY fun, easy and tasty way to have chicken with veggies. It's that simple! I hope you enjoy, and I'm excited to try this when I get a spiralizer. I've been wanting one, so I think that I may ask that for a house warming gift from my hubby ;) It looks like we will be closing on a home the weekend of July 18-July 20th! YAY! 

Macros (depending on oil used and chicken used) so I would just plug the amounts into your myfitnespal however it will be approximately: 15g P 8g C 4g F if serving 4! 

Let me know if you try this recipe! I think you'll love it! 

With love and spiraling,

Katie

 

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Chocolate Protein Muffins

So, I have been really trying to cook/bake more. It's not easy to make the time, but I really want to try new things and have more recipes for you guys to try. I always have ideas running through my head but I just don't do them. 

So, with that, I present to you, chocolate protein muffins. I wanted them to be cupcakes but I am going to have to classify them as muffins based on the texture that turned out. I'm going to try this similar recipe with some different flavors to bring you guys some cupcakes. 

Am I the only one that makes a complete disaster in the kitchen? That was today! My kitchen is too small. I can't wait to have a home and a bigger kitchen to be honest but for now, I'll make a mess. Honestly these ingredients, if you are going to make healthy recipes should just be in your kitchen at all times. They are staples and normally used interchangeably in different ways and different flavors to make different protein-ish things.

INGREDIENTS: 

  • 3 tablespoons chocolate whey of choice 

  • 5 tablespoons (or 1/4 cup + 1 tablespoons) coconut flour

  • 1 tablespoon plain greek yogurt

  • 1 tablespoon baking stevia 

  • 1 tablespoon unsweetened apple sauce

  • 1 whole egg

  • 1 egg white

  • 1/2 teaspoon baking powder 

  • 1/2 teaspoon vanilla extract

  • Optional yet not so optional: I would add 1/2 teaspoon coconut oil which will add ~1g of fat per cupcake but I think it will taste better and moist)

Here's a tip when making cakes. You need something with fat in it or it's not going to be very moist. I tried to just use one whole egg to get that fat, but I think a little coconut oil would have done some good to add some moisture. Sometimes greek yogurt can help, but not always. 

DIRECTIONS: 

  • Preheat oven to 350 

  • Mix all ingredients (I didn't use a electronic mixer as it's a small amount and can slowly be worked all together). 

  • Spray mini cupcake baking pan 

  • Add 1 tablespoon mix to make 12 muffins 

  • Bake for 10 minutes

The protein icing is super easy and I'll be using this for different recipes in the future! 

PROTEIN CHOCOLATE ICING:

  • 1/4 cup plain greek yogurt 

  • 1/4 cup chocolate whey of choice 

  • 1/2 tablespoon stevia 

If you add these two together, your macros would be 32 calories // 1 g fat // 3g carb // 3g protein. They are like hilariously low calorie. Like I'm gonna go eat the entire 12 now. Haha! 

Enjoy! 

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With love and yummy muffins,

Katie

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Protein Pumpkin Bars

I have been wanting to try recipes for so long, but just never do it so I decided I was going to take the leap and START this week! It actually is really hard in NYC because getting groceries home is a huge to-do with carrying it all back!

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Let's get right to it! 

INGREDIENTS

  • 1 cup oats
  • 2 scoops vanilla whey of choice
  • 1/2 cup unsweetened almond milk 
  • 1 whole egg
  • 1/2 cup canned pumpkin 
  • 1 teaspoon baking powder 
  • 1 teaspoon pumpkin pie spice 
  • 1/2 teaspoon cinnamon 
  • Optional: chocolate chips (those were added for the picture actually haha)

DIRECTIONS

  • Mix all ingredients in blender (should be cookie consistency) 
  • Let dough sit in fridge for 30 min to 1 hour 
  • Preheat oven to 300
  • Spray loaf pan (9x5) and fill it up! 
  • Bake for 15-20 minutes 

NOTE: Serves 8 

All recipes that I make, I have no idea how they are going to turn out. This could have been a total bust and I actually thought it might be when the dough was cookie like. Cookies normally take 6-8 minutes at 350 to cook, but since I made a loaf I set the baking to a little lower temperature but for longer and just stuck a fork in it to make sure it was done. I don't do timers on things (but maybe I'll start for recipes for you guys lol). I'm hoping one day to not have to use measuring spoons/cups either. I always think that's a sign of an awesome cook! 

Hope you enjoy! Let me know if you try it! Tag me and all that fun stuff! 

With love and pumpkin, 

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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