Protein Packed Crustless Quiche

My friends, this recipe is so quick and easy to make, that I have a hard time even calling it a recipe! However, I cannot get over the delicious and copious amounts of flavor. If you are on a low carb diet such as Atkins, this could be a life savor and and staple for you. For someone like me who tends to have the appetite of a 16 year old boy (not the metabolism, of course) this is perfect for breakfast to get me going in the morning and most of all, keep me full.

I make this recipe both in a "pie" pan and a regular "cake" pan. They are also good as muffins. I am going to share in the way I make it in a regular baking pan. As I always recommend; vary this recipe to your specific liking! Feel free to add in onions and peppers (both of which I do not like, but I know they would be good additions!)

• 6 eggs and 6 egg whites
• 1 cup low fat cottage cheese
• 2 cups low fat shredded cheese of choice
• Half cup of low sodium diced ham
• Half cup of turkey bacon pieces
• 2 cups kale and/or spinach

What you do:

• Preheat over to 350 degrees and coat baking pan of choice with nonstick spray.
• Add all ingredients into a large mixing bowl and stir until yolks and other ingredients are thoroughly blended. 

• Pour ingredients into baking pan of choice.

• Bake in oven:
• Regular "cake" size baking pan -- 40-50 minutes
• "Pie" sized pan -- 25-35 minutes
• Muffin pan -- 20-30 minutes

Nutritional Information:

This will vary based on different ingredients and specific brands used; this is to be used as a generic guide only.

Servings: 5

Calories: 350

Fat: 12g

Carbohydrates: 6g

Fiber: 2g

Protein: 27g

Easy, No Bake Protein Bites!

A couple of years ago, I used to make "protein bites" as a go-to snack for energy and fullness. These are perfect for a pre-workout; a little goes a long way. They may look small, but they are extremely filling. The recipe is simple, and best of all; no baking!

What you need:

• 1 cup of healthy oats
• 1 scoop of protein powder (your choice, I use Cellucor Whey, S'mores flavor)
• 2 tablespoons of natural, organic almond butter (healthier than peanut butter, but you can use that if that is what you have)
• 1 tablespoon of natural, pure honey
• Optional: dash of Unsweetened Vanilla Almond Milk (if you find the mix is a little too hard to stir. Using a natural nut butter helps because natural oils are still included.)

What you do:

1.) Mix all items in a medium to large sized mixing bowl

2.) Stir the mixture until smooth, thick, and well blended.

3.) Form into balls; I made mine medium to large; you can make yours smaller or larger if you want. This part gets messy! Ensure your hands are clean before mixing.

4.) Place the bites into the refrigerator for 2-4 hours before consuming. Keep chilled and only remove them when you are ready to eat. If you are short on time when you make them, you can place them in the freezer for an hour before consuming; however, I would not recommend leaving them in there.

Freaking Delicious, Lean, Turkey Meatloaf

I never knew I could be so excited about a square of meat.

But I totally can.

This meatloaf is freaking delicious. 

The thing is, I forgot all about this meatloaf. Growing up, the thought of meatloaf repulsed me. To me, "meatloaf" does not sound fun or inviting. However, my mother makes the best meatloaf in the world. She would pair it with her made from scratch macaroni and cheese and I was in pure heaven. Last week, I was on the phone with my grandmother and she was telling me that mama was in her kitchen making meatloaf for she and my grandfather. A light bulb went off in my head. I immediately made my grandmother put my mom on the phone so I could write down my her recipe. I decided to add and subtract ingredients so I could create it in a healthy, clean way. It worked! First try too! (that rarely happens).

Friends this meatloaf is easy, delicious, lean, packed with protein, and I can almost guarantee your husband, kids, dogs, cats, mistress, cousin, sister, and uncle will love this. 

• 1 pound lean or extra lean ground turkey
• HALF a pack of meat loaf seasoning
• 1/8 cup of bread crumbs of choice OR 1 slice of bread broken up into little pieces
• 1 egg and 1 egg white
• 1/2 cup of Unsweetened original almond milk 
• Low sugar ketchup OR Sriracha sauce (healthier option)
• Optional: any vegetables such as onions, peppers, etc. that you want to add. I don't like anything that "crunches" in my meatloaf thus I have omitted those.

What do you do:

• Preheat over to 375 degrees
• Spray small baking pan (8 x 8 or similar) with nonstick spray
• Place all ingredients except except ketchup or Siriacha in a large bowl
• Mix thoroughly with clean, washed hands until well blended
• Place meat in baking pan and pat until meat has formed into the pan
• Bake for 55-60 minutes
• Remove from oven and let cool for 10 minutes
• Lightly coat top of meatloaf with sauce of choice
• Enjoy with your favorite sides for a hearty meal!

Nutrition information

Serving size: 4 oz

Servings per meatloaf: 5

This will vary depending on variations of ingredients/brands used. This is to be used as a guide only.

Calories: 155

Fat: 8g

Carbohydrates: 4g

Fiber: 0g

Protein: 20g

Healthy, Easy, Power Protein Pasta

Sometimes when I on a roll with recipe creating, I get in way too deep. What I mean by that: my dishes get really weird. Least we forget that sometimes more simple is more better. Ha. As I was creating my meal plan and grocery list last week, I was not in the mood for any of it. I wanted something simple -- something wholesome and filling. That is when I know it is time for me to get back to the basics.

Often times we get so caught up in the newest miracle food or diet that is up and coming and forget the "good ole foods". I am extremely guilty of that. A healthy style is all about balance. I cannot stress it enough. We all need different nutrients in moderation. I threw together a very simple, easy, filling, and nutritious recipe for my lunches this week. It is packed with protein, complex carbohydrates, vegetables, and it tastes delicious. A small portion of this goes a long way - trust me.

What you need:

- 6 oz's (half a box) Barilla Vegetable Based Pasta. Buy it here

   I like this better than brown rice pasta, whole grain, or whole wheat. It is made with freshly pureed tomatoes and carrots. You only need a VERY small portion of this pasta in this dish. The noodles are big.

- 1 pound of extra lean ground turkey (or chicken or beef, your choice)

- Half a bag of fresh spinach (add other vegetables as you wish)

- 1/2 cup of crumbled feta cheese 

- 1 container of organic garden vegetable sauce

   I normally puree tomatoes myself, but for this recipe I did not so I could have more flavor. As you see pictured above, I only had about 3/4 of a container. I would reccomend a full one. Because extra lean met has not fat and can be quite dry, more sauce helps with the taste and texture. I buy organic sauce at specialty grocery stores. The ingredients tend to be more wholesome and fresh.

What do you do:

- Boil noodles

- Cook meat until almost fully done via stove top in a pan

   This will also cook in the oven so leaving it a little undone will not make the meat as dry.

- Preheat oven to 350 degrees and coat baking pan of your choice thoroughly with nonstick spray

   I used a small baking pan.

- Once noodles are al dente, pour them in said baking pan, along with tomato sauce and fresh spinach. Mix thoroughly.

- Add turkey meat and mix thoroughly again

- Top with crumbled feta

- Bake for 20 minutes

Nutrition Information:

1 serving; 7 total servings 

This will vary based upon portion size, brands and ingredients used. This is to be used as a guide only.

Calories - 200

Fat - 4g

Carbohydrates - 23g

Fiber - 6g

Protein - 21g

Clean Eating: (Healthy) Protein Cookies

Ladies, we are in this journey together.

You know this whole weight loss, I want to be healthy and feel sexy, and wash my clothes on my stomach type of journey.

Thus, on this journey, we need to eat clean. No dieting (I loathe that word) - but healthy, clean eating 85% of the time. And I think as human nature, it's imperative to enjoy what we eat. I know that I for one, always fell off the bandwagon when I detested the food I was eating. I mean how many times can you eat grilled chicken and broccoli? 

One of my missions has been to create healthy alternatives to the foods we already love. It takes a lot of time and a lot of trial and error. When I start to create my new recipes, it looks like this:

I purchased "coconut flour" and I was really excited to create all of these fun new recipes. But I am not too confident yet. 

First, my protein pancakes. They were delicious Sunday morning when they were hot and fresh. Now, not so much. They are extremely grainy and I think if I put it in front of a starving dog, he would choose to try and consume air instead. I made enough pancakes for my breakfast this week, and it's hard to eat them. I am revamping that recipe. I believe I know what I need to switch up and try.

Second, my zucchini and feta cakes. I have not tried them yet. I was going to have one for lunch yesterday, but I am fighting a cold (...again) and felt awful yesterday so I opted for chicken soup. But I am not positive about them. They were heavier than normal, I don't think they cooked thoroughly, and I am afraid the coconut taste may not be masked enough. I don't think the recipe will be a winner, but there is still a tiny bit of hope.

Third, protein cookies. OK people, finally. We have a winner. These were delicious. I am excited to share the recipe with you all.

What you need:

• 1/4 cup coconut flour
• 1 teaspoon vanilla extract
• 12-14 packs Stevia
• 1 egg
• 2 tablespoons of unsweetened applesauce 
• 1 scoop protein powder (I use vanilla)
• 1/2 cup Unsweetened Vanilla Almond Milk
• 1/4 cup of PB2 (peanut powder - do not use peanut butter, much higher in fat and calories)
• Optional: 1/4 dark chocolate chips
• Optional: 1/2 cup plain walnuts

Directions:

• Preheat over to 350 degrees
• Coat cookie sheet thoroughly with nonstick spray
• All all of the ingredients in a medium to large size mixing bowl - you will not when it is thorughly mixed as the texture will be very creamy and not overly thick
• Take a spoon and place batter on on cookie sheet - this recipe yields 10 cookies. The cookies were fairly large "circles". I use the word circles in quotations because I am not in the business of food having to look perfect. 
• Bake at 350 from 12-15 minutes.
• Let cool for however long you want and enjoy.

Super easy. Super delish.

Nutrition facts:

• *This can vary based upon specific brands used, different variations, etc.
• Serving size: 2 cookies (yay)
• Servings: 5
• Calories: 100
• Fat: 3.5g
• Protein: 9g
• Carbs: 3g

My Top 5 Weight Loss Must Haves!

On my weekly weekend recap, I happily reported that I lost 5 pounds this past week.

However, I lied. 

When I went to my doctors appointment this afternoon, I was actually informed I lost 8.2 pounds.

Um... AWESOME!

I can not wait to write all about my plan and what I am doing, but I need about seven more weeks before I can, so bare with me. I am doing some trial and error and experimenting. 

Last week, I had a complete blood panel done. Basically a physical. I have been honest about my weight struggle this year. I do not really want to go in a lot of detail on this entry, but basically January through April my body was put through hell. Pair the physical pain with mental and emotional, and it resulted in me "letting myself" go for a while.

You see, I have lost over 100 pounds. My journey first started in September of 2008 when I was 19 years old. Here is the thing though: the journey never ends. Just because you lose a significant amount of weight, does not mean the journey is finished. It is a complete lifestyle change. I did a great job of keeping it off until earlier this year. 

Since obtaining my new job at the end of October and making some big changes in my life, I have been a lot happier. Actually not just "a lot happier", but unbelievably happy. I almost feel like a brand new person. I tell some people I have been "reborn". Thus, I have picked myself up, dusted myself off, and now I am back at kicking ass and finishing getting the weight off that I have gained this year - all 34 pounds of it. I am down 8 right now - that is a start.

Gaining a significant amount of weight this year made me really worry about my health. My heart, blood pressure, cholesterol, thyroid, and most of all, possibly obtaining diabetes. Well, I am elated to say that when I went to my follow-up appointment today everything was perfect. I am in tip-top health. I definitely did not expect that. I thought maybe I have screwed my thyroid up from gaining weight, that I was in danger to develop diabetes, and that my blood pressure would be through the roof. To be honest, I was just scared that I had completely thrown my health away. That is how low I have felt this year.

Since health and fitness are the two of the biggest parts of my life, I thought I would share my current top 5 must haves to help aid in my journey! I would also leave to hear what you guys use as well. What has helped you? Please feel free to leave your tips in the comments below. We all need support and advice!

1.) Coconut Oil

As crazy as this sounds. I eat one tablespoon of this a day. I literally put a tablespoon in the jar, scoop it out, and force myself to eat it. It really does not have must of a taste. I think most of the struggle is mental. Initially my mind wants to think it's butter so I almost gag eating it, but then when I taste it, I am fine. Of course you can also cook with it! Use it as a non-stick spray. The benefits of coconut oil will literally astound you! I buy mine at Earthfare and I also know it can be found at Trader Joe's and Whole Foods. Click here to read all about the amazing benefits!

2) Quest Protein Bars

These bars save me from hunger and when I am go-go-go, which is 95% of the time. You truly have to be careful about the protein bars that you eat. Most of them are NOT better than candy bars, literally 90% of protein bars out there have more sugar than candy bars! They also can be loaded with additives. Quest Bars have 21g of protein which is perfect as a meal replacement. I eat 6 "small" meals a day and a Quest Bar paired with an apple is ALWAYS my meal #2. Furthermore Quest Bars have 21g of carbohydrates and 17 of those is dietary fiber. That is fantastic! 80% of people do not get enough fiber in their diets so this is a great source. To show you how even more amazing Quest Bars are, most of them have just 1g of sugar. Not to mention the taste. They are absolutely delicious. And I say that as a picky eater. My top two favorites are chocolate chip cookie dough and white chocolate raspberry. I buy them at GNC mostly. You can buy them by the box or as singles! GNC always has a special on them as well -- buy 3 get 1 FREE! They can also be ordered online on Quest Bar's website. 

3) Vitamin B12 Injections

This may sound a little odd, but it isn't. Instead of taking a vitamin B12 pill, I opt to get an injection. Naturally, a persons body does not absorb a "pill" as well as it does an injection directly into the blood stream. Vitamin B12 Injections have changed my life. However, they do not cause weight loss. What B12 does is improve your overall well being. I am NEVER fatigued at work anymore. I am able to handle stress and pressure easily, my mood is constantly stable and positive, and I simply feel so much better. I work out in the evenings and sometimes I am exhausted by the time 5 o'clock rolls around. I work in a corporate office environment, but I am the Office Manager. That means I NEVER sit down. I run around all day, so some days the last thing I want to do  is go to the gym when I get off of work. Oh, and you can forget me getting up early to go workout. I hate morning workout's. B12 has helped me so much with that. I have a lot more energy and best of all that energy is not coming from sugar or caffeine. I get my injections at a place called "Medi Weight Loss". They are $10 a week there. Medi is national franchise with locations throughout the United States. I have heard a lot of people tell me they are also available at primary care doctors offices as well as other weight loss clinics. If you do not have a "Medi Weight Loss" clinic around you, I would search and call around for any wellness practices in your area. Another benefit; a lot of insurance companies cover the injections! Thankfully since my company has a "wellness" program, I get reimbursed for them. Check with your employer as well, it can't hurt!

4) My Health Journal and "Life" Planner

Aside from a strong mind, organization is one of the top 3 most important aspects of losing weight. I use my planner to record expenses, write grocery lists and meal ideas, appointments, goals, and more. I use it to list all of my thoughts. My planner was designed for it too! I bought it at Target for $20 and best of all, the dates are not printed in there, you write them. So if you buy it today, it starts today. Every health professional and doctor I have ever spoken with has told me how imperative recording your nutrition and workouts are and that if more people did and stuck with it, they would see such a difference. I use my journal to list out my daily nutrition and exercise. My journal is nothing but a simple pink notebook that I also bought at Target for around $1. One may think it is time consuming, but it really isn't. It takes me maybe 10-15 minutes a day. And lets face it, if you really want something, you will make time for it. Recording what I eat keeps me in check. It ensures I do not under or overeat, that I am consuming the adequate amount of proteins, fiber, etc. A lot of times, if you take the time to write your diet out, you would be surprised at how quickly calories can add up! By keeping myself prepared and organized, I stay on track and motivated. I have noticed that I always do better losing weight when I keep up with it in my journal. 

5) BCAA's.

BCAA's are "branched-chain amino acid's". YES! They are essential! These are amazing and must haves for ANYONE who engages in any type of exercise and/or physical activity. They do not cause you to gain weight  nor are they dangerous, they are solely for muscle recovery and they absolutely make a difference. They also help fatigue. I take two capsules after every training session and two in the morning when I first wake up. If I wake up tired, sore, and stiff in the morning, as soon as I take two of them, they make me feel like a new person. Branched-chain amino acids stimulate the building of protein in muscle and reduce muscle breakdown. Another interesting benefit of them is that they prevent faulty message transmission in the brain cells of people with advanced liver disease. I buy mine at GNC and order through Bodybuilding.com. 

Health and Home Ramblings!

Oh my loves, it is ALMOST finally Friday. Today is Friday eve. Little Friday. You get the point. This week has been exhausting to say the least. Work is killing me. I need a raise. I'm thinking of going on strike. Moving on. It's almost time for two of my favorite link up's around: high five for Friday and five on a Friday. I like this because I like to share 5 randoms from my week that I want to write about. Lets gets started, shall we?

Starbucks. I am not a Starbucks junkie. I don't like coffee and a lot of times their drinks have too many calories and sugar. I'd rather eat my calories (unless its wine), ya know? However, I will admit that I do like their lemon cake. I think all of us can agree we would splurge for a Pumpkin Spice latte in the fall, too. But aside from those special occasions I stay away. I was reading everyones weekend shannies on Monday and I saw someone talk about Starbucks new "Orange refresher". It sounded delicious. I checked it out and a grande only has 90 little calories. I thought "I will have to try that". So on my lunch hour I was running 14 different errands with the top down (having a convertible in the summer isn't all fun and great, it's quite miserable) and I was really thirsty. I drove over to Starbucks and ordered one of those babies. YUM! I loved it. It wasn't that sweet; it did not taste like it had all of this sugar in it. It tasted quite natural. If you like orange, go try one.

Oatmeal. I eat oatmeal every day. It gets so boring. But it's good carbs. They are complex carbohydrates that your body NEEDS and uses for energy and doesn't store into fat. Got that?! If you

do a long term super low carbohydrate diet, it's really bad for you. I can list multiple problems that ensue, and their not pretty. Also, if your body does get the nutrients from complex carbohydrates, you will start storing fat and sugar because your body has nothing to work off of. OK, anyways, as I was saying; I eat oatmeal everyday. It gets so boring. So, I have perfected the most delicious way to eat them! I like adding fruit, but not all of the time. My favorite concoction: 1/2 cup of plain oats, 1 tablespoon of sugar/fat free Butterscotch pudding mix, and 1 cup unsweetened Vanilla Almond milk. 180 calories, keeps me full, and gives me great energy for the gym.

My WEIGHT LOSS power smoothie. I have one of these every single day of my life. These make me feel so energized, healthy, and somewhat like superwoman. I feel "clean" drinking one of these and it's really helping me get healthy and lose weight. Plus, I get to drink my veggies. I don't particularly enjoy eating veggies so being able to drink them and not really taste them is great.

Lastly. this hot mess house. You guys I have got to get with the program. I have never been on Pinterest but I think I am going to force myself to try and get crafty and DOMESTIC this weekend. I want to organize and decorate and make my home like those featured in the southern magazines where you are afraid to touch anything because it's so perfect. I'm just showing your parts of my living room and kitchen. That's the starting point.

Clean Protein Cheesecakes

I have two recipes for a clean, protein packed dessert that I think you guys will love. Marquis and I love to take trips. We had the pleasure of going to St. Augustine in February, and are now gearing up for our Myrtle Beach trips. We usually go every month in the summer, so our second trip there this year is coming up in the weekend after next for our two year anniversary. That being said, there is usually a lot of bad eating. I treat myself on our beach trips (California Pizza Kitchen is calling my name!) so I ensure while I am home and on my regular schedule I keep the eating clean and the training dirty. I am giving myself a 14 day challenge to try and lose 5 pounds before we go. It is just fun to challenge myself.

While I am participating in my own little challenge, I love to eat my clean cheesecakes. They keep me full with no guilt and cut any type of bad cravings I am having. If only I could leave wine alone! Today I am sharing the recipes that I created in case you would ever want to try something different. The cheesecake on the left is chocolate peanut butter and the cheesecake on the right is vanilla and banana creme.

Chocolate Peanut Butter Protein Cheesecake:

What you need:

• 1 1/2 blocks of fat free cream cheese (12 oz's)
• 10 oz's of plain greek yogurt (if you buy individual cups, it's usually 1 and a half containers)
• 1/2 cup of Unsweetened Vanilla Almond Milk
• 10 packs of Stevia
• 2 eggs
• 1 teaspoon of vanilla extract
• 1 1/2 cups of protein powder (I use BSN Chocolate)
• 2 tablespoons of PB2
• 2 tablespoons of sugar and fat free chocolate fudge pudding mix

Directions:

• Preheat oven to 325 degrees
• Spray pie pan with nonstick spray and set aside
• In a large mixing bowl add cream cheese and soften with a spoon
• Add Stevia and eggs and mix on a low setting with mixer
• Add the rest of the ingredients and blend altogether with a mixer on a medium setting until well blended and you have a creamy, thick texture
• Pour batter into pie pan and bake for 25 minutes
• Once the 25 minutes is up, set oven to 200 degrees and bake for another hour
• Using a potholder, pull the pie out of the own and refrigerate for 3-4 hours then serve and enjoy!

Nutrition information can vary upon ingredients, brands, and amount used, but if you follow this recipe and do not add a crust or topping, this makes 8 slices and the caloric value (per slice) is around 180 calories, 2g of fat, 11g carbohydrates, and 30g of protein. 

 

Vanilla and Banana Creme Protein Cheesecake:

What you need:

• 1 1/2 blocks of fat free cream cheese (12 oz's)
• 10 oz's of plain greek yogurt (if you buy individual cups, it's usually 1 and a half containers)
• 1/2 of a banana
• 1/2 cup of Unsweetened Vanilla Almond Milk
• 10 packs of Stevia
• 2 eggs
• 1 teaspoon of vanilla extract
• 2 scoops of vanilla protein powder
• 2 tablespoons of sugar and fat free banana creme pudding mix
• *Optional: Reduced fat graham cracker pieces for topping

Directions:

• Preheat oven to 325 degrees
• Spray pie pan with nonstick spray and set aside
• In a large mixing bowl add cream cheese and banana then soften with a spoon
• Add Stevia and eggs and mix on a low setting with mixer
• Add the rest of the ingredients and blend altogether with a mixer on a medium setting until well blended and you have a creamy, thick texture
• Pour batter into pie pan and bake for 25 minutes
• Once the 25 minutes is up, set oven to 200 degrees and bake for another hour
• Using a potholder, pull the pie out of the own and refrigerate for 3-4 hours then serve and enjoy!

Nutrition information can vary upon ingredients, brands, and amount used, but if you follow this recipe and do not add a crust, this makes 8 slices and the caloric value (per slice) is around 195 calories, 2.5g of fat, 12g carbohydrates, and 30g of protein.

 

I have linked up with Jennifer Rizzo today for Creative Friday to share my recipes!