Baked Apple Bombs

Fall has arrived! Which means pumpkin everything! Not exactly. Let's not forget the other delicious things thoughts of fall conjure; apples, cinnamon, cider, honey. I  bring you: baked apple bombs! 

WHAT? Yes. This idea literally came to me on the fly today. I was meal prepping my steel cut oats and quinoa when I started thinking I really wanted to try breakfast quinoa. So I mixed the quinoa and oats! Then I added some honey and cinnamon. "This would be delicious with apples" and then BAM! It would be delicious in the apple! So I scooped out the middle of some apples. 

I took the innards and mixed that into my oat/ quinoa mixture and then put it all into the apple. I loaded it with a 1/3 c of mixture. 

Bake them around 20 minutes; the apples will be warm and soft! It's like apple pie, for breakfast. 

Macros: 1 apple filled bomb 

Calories: 259 

Fat: 2.5 g

Carbs: 56 g

Protein: 5.5 g 

These are carb heavy, full of healthy carbs! Great way to start your day!! 

Black Bean Brownies

So first I brought you the "blondies" made with chick peas and now I bring you "brownies"!! ... Are they yummy? I ate four before writing this. And I despise beans of all kinds. But they're good for you. And I LOVE dessert. So of course I had to try these! 

They're brownies, that I baked in tiny muffin cups... They are like brownie cupcakes! 

Ingredients: 

-1 can of black beans, rinsed and drained 

-2 eggs 

-1 tbsp canola oil 

-6 tbsp cocoa 

-2 tsp baking powder 

-1/2 tsp baking soda 

-3 tbsp sugar free syrup 

-1 tbsp vanilla extract 

-Pinch of salt 

-1/2 c walnuts 

-1/4 c mini chocolate morsels 

Directions: 

-preheat oven to 350 degrees 

-use a food processor to mix everything EXCEPT the walnuts and chocolate chips 

-make sure to scrape the sides so all is mixed uniformly! 

-fold in walnuts (or any nuts) and chocolate chips 

-you can bake in muffin tins, or as typical brownies! Bake 15-30 minutes until a toothpick comes out clean. (15 minutes for tiny muffins!) 

Macros: (per tiny muffin size) 

Calories: 72

Fat: 4 g

Carbs: 7 g

Protein: 3 g

Keep in mind, beans are a healthy fat! And if this is the only way I'm going to eat them... Game on! 

Variation ideas: use hazelnuts, macadamia nuts, almonds, etc or even no nuts. Try different flavored morsels; white chocolate, mint, peanut butter, butterscotch, etc! 

These are quick to make and I had everything right in my pantry! Easy, delicious, and nutritious! 

I food processed the beans first to make sure they weren't whole anymore and then added everything else! 

Shrimp Fra'diablo

I don't usually like spicy... But this was delicious. First thing: get a Vegetti, it's $10 at target, Walmart, online, etc. The vegetti makes "noodles" from veggies. I used zucchini for this recipe- delicious! 

Bear in mind I didn't cook this expecting to blog about it, I just tossed it together so no measuring was done! Cooking can be fun; enjoy it! I also don't have the exact macros BUT I can assure you it's healthy mix of protein, carbs, fats, and vitamins/ minerals. Using zucchini as the "noodles" is a much healthier substitute to pasta. 

Ingredients: 

-3 small zucchini (if you want leftovers, this made 3-4 servings. Just making it for yourself you can probably get away with 1!) 

-shrimp 

-spaghetti sauce 

-olive oil 

-red pepper flakes 

-fresh garlic 

-butter 

Directions: 

-spray a skillet, add the vegetti noodles. Sautée "noodles" with chopped fresh garlic, some butter, and a sprinkle of lemon and top with 2T of olive oil. Stir occasionally. 

-in a separate pan, toss shrimp with red pepper flakes (more flakes- more FIYA!) 

-give the zucchini noodles ~10 minutes and then add some spaghetti sauce (any kind you like!) 

-Toss noodles, sauce, and now spicy cooked shrimp in a bowl and devour! 

Pumpkin, Pecans, and Chocolate Chips, oh my! Protein Muffins

Are you noticing a trend? I love chocolate. I love pumpkin. I love delicious. I'm also on the flexible diet called IIFYM (if it fits your macros) so protein everything, because gainz! 

Pumpkin is similar in baking to using mashed ripe bananas or applesauce. It's healthier, the baked good is amazingly moist and soft, with flavor burst. Ripe bananas allow you to use less processed sugar. Applesauce and pumpkin can replace eggs or liquids for some recipes. 

Lesson over. Recipe time! 

Ingredients: 

2 c kodiak protein pancake mix 

1 c Nonfat organic milk 

1 egg 

1/2 c brown sugar 

1/4 c softened butter 

1 c purée pumpkin 

1/4 pecan pieces 

2 oz choc chips 

Cinnamon 

Directions: 

Preheat oven to 350 degrees. 

Mix everything in a bowl till uniform. 

Fill muffin tin (greased or muffin cup lined)  3/4 way full. 

Bake 12-14 mins or until golden brown and a knife comes out clean. 

Eat. 

Recipe makes12 muffins. 

Macros: 1 muffin 

Cal: 159

Fat: 5.3 g 

Carb: 23.6 g

Protein: 6.6 g 

Want more protein? Use 1 scoop of Slap Nutrition cinnamon swirl protein powder. Play around with what you mix in. 

-- banana walnut muffins 

-- apple pie muffins 

-- banana chocolate chip muffins 

-- lemon chia muffins 

Macro friendly, now go get creative! 

Pumpkin Chocolate Chip Protein Cheesecake

HOLY. DELICIOUS. I think I have outdone myself. This cheesecake is amazing. And this recipe is 100% my own creation, because that's what being a chef is all about. Prepare yourself. Ready? Ok here you go: 

Ingredients: 

1 egg

1/2 c egg whites 

8 oz nonfat cream cheese 

8 oz pumpkin (1/2 a regular sized can)

2 scoops Slap Cinnamon Swirl Whey Protejn

2 c plain nonfat Greek yogurt 

1 oz mini choc chips 

1 tbsp Truvia 

Directions: 

Preheat oven to 250 degrees. 

Spray cake pan. 

Blend all those ingredients up until smooth. 

Bake 30 mins, then increase heat to 300 degrees and bake an additional 40 minutes 

Let sit 1 hour or until fully cooked before flipping onto a plate. 

Refrigerate. Eat the whole cake. It's macro friendly. 

Macros: 8 servings 

155 cal/ serving 

Fat: 1.5 g 

Carb: 13.8 g

Pro: 20.4 g 

Enjoy!! 

"Blondies" ... Macro friendly!

So who doesn't love dessert?! Know what I don't love- the artificial ingredients and high fat content. So I sucked it up and decided to give this chick pea/ garbanzo bean dessert stuff a try. I'm pleased. The cookie dough needs work so hold, please, while I eat this batch and tweak the next one! 

Blondies though were pretty on point. 

Ingredients: 

15 oz (1 can) garbanzo beans

1/2 c jiffy whipped creamy peanut butter 

1/3 c walden farms syrup

**can use regular syrup but macros will be different** 

2 tbsp. honey 

1/4 tsp baking powder 

Splash of vanilla extract 

2 tbsp. semi sweet chips- I used Mini 

Directions: 

Drain and rinse beans 

In a food processor, beat up those beans. 

Add all other ingredients except chocolate chips! Process. 

Transfer dough to a bowl, fold in chocolate chips.

Place in a greased 8x8 pan. 

Bake at 360, 25-35 mins. Edges will become golden brown! 

Cool, cut, eat. 

Macros: 6 servings 

~186 calories 

Fat: 10 g

Carbs: 20 g

Protein: 7 g

Enjoy! I'll be playing with this recipe too in an attempt to make it higher in protein :) 

 

Waffle Wednesday Wonders

Who doesn't love a good waffle?! What's better? A fresh, homemade waffle that's not only delicious but nutritious. A waffle iron is definitely worth the investment for these because Eggo just won't cut it. You have macros to meet! Preservatives to avoid! Freshness to revel in! 

Recipe: 

1/4 c oatmeal ground up -- got a smoothie blender? It'll work perfectly. Don't have one? Add that to the list of things you NEED. 

1/4 c Kodiak protein pancake mix (optional) 

1/4 c egg whites 

1/2 scoop Slap protein powder

1-3 tbsp water (less if you don't use the Kodiak mix, more if you do :D ) 

Directions: 

Mix ingredients. Put in waffle iron. Cook.

EAT. Yum. 

Macros: (for plain waffles, not including toppings) 

Serving: 2 waffles 

Calories: 253 

Fat: 2.5 g 

Carbs: 29 g 

Protein: 28.7 g 

I add Kodiak mix for that extra little fluff, but it's not crucial to the recipe. Refusing to buy a waffle iron? You can make pancakes with this same recipe. 

Get creative. Today I used strawberry slapshake protein powder, but I've used every other flavor before too. I topped it with warm berries but pb2 and Nutella have been favorites in the past as well. Flexible eating is about being flexible! Have fun. Eating clean is to keep that busy working at top notch performance, food is fuel!

Need some delicious & clean protein powder that's lactose & gluten free and won't give you the farts?! 

WeSlap.com and use LTIPFIT for 10% off your whole order :) 

Berry Cobbler Overnight Oats

Holy Yum! I tweeked my base oat recipe for this, the last set just wasn't very sweet. So these have a nice cinnamon flavor topped with fresh berries, oh yes. 

Ingredients: 

~1/3 c. Old fashion oats 

~1/2 scoop cinnamon swirl Slap Protein Powder 

~4 oz (1 small cup from a 6 pack) cinnamon applesauce 

~Sprinkle of cinnamon 

Directions: 

~mix, cover, pop in fridge over night. 

In the morning: microwave 1 min and top with: 

~1/4 c blueberries 

~1/4 c strawberries (I sliced them) 

~1/4 c blackberries and/ or raspberries 

EAT. 

The applesauce gives you a little more sweetness without actually dumping in sugar. This is also great for anyone who's cutting back on dairy or lactose intolerant. 

Macros: 

Calories: 335, Fat: 3 g, Carbs: 61 g, Pro: 9 g 

This is a filling breakfast with lots of natural sugar and fiber, to wake you up and keep you full. 

Enjoy :) 

Apple Pie Overnight Oats

So this recipe is 100% created by me. I had overnight oats, and immediately started coming up with other yummy ideas. Instead of hitting Pinterest, I used my culinary skills to create my own! 

These were pretty good, a little bland BUT I didn't add any table sugar like most recipes call for. I get enough processed sugar in my diet. These also kept me full for quite a while and I wasn't tempted to keep eating sweets all day like I usually crave & cave! 

Ingredients: 

2/3 c. Old fashioned oats 

1/2 Apple, diced into small to medium chunks 

2/3 c. Coconut milk 

1/2 scoop SLAP cinnamon swirl whey protein powder 

1 tbsp. plain Greek yogurt 

Directions: mix in mug. Cover. Put in fridge. Eat upon waking up. I like to pop them in the microwave for a minute. Sprinkle with cinnamon and/ or drizzle with honey. 

Macros: 

440 cal, 9 g Fat, 70 g Carbs, 25.5 g Pro 

Added nutritional bonus: 10 g Fiber, high in potassium, low in sugar, good source of necessary vitamins and minerals. 

Side note, I could have probably halved this recipe, but then I also might not have been as full for as long. The oats soak up that moisture though and puff up so just keep that in mind. 

Easy & quick breakfast that'll fuel you through your morning! Try it! 

Peanut butter Protein Pancakes

Ok-- let me just toot my own horn here. Tooooot! These were delicious. So I have to share! I know you can make protein pancakes with just water and protein mix but I like a little fluff in there. So I use Kodiak Pancake Mix. 

Ingredients: 

1/2 c. Kodiak Pancake Mix (I have whole grain) 

1 scoop Slap Peanut Butter Protein Powder 

1/2 c. almond milk 

Directions: 

Mix ingredients. Stir. Pour into hot pan or griddle. Flip. Devour. 

Servings: 

2, so I spilled half the bowl because Monday Morning Fail. But you can either half this recipe, share, refrigerate, or simply eat them all and I won't judge you. 

This recipe makes 2 large, or 2-6 small/ medium cakes. 

Macros: (per ENTIRE batch-- so if you share, half this!) 

320 cal, Fat: 3 g, Carbs: 35 g, Pro: 38 g 

Best part? They can be topped with Nutella, fruit, more peanut butter, pb crave, syrup, nuts, the opportunities are endless! And it starts your day right! Enjoy with coffee or milk to really power through your day. 

Don't like peanut butter? Lucky for you, Slap whey isolate comes in other flavors you can try too. Think vanilla with cinnamon, cinnamon swirl, chocolate, or strawberry pancakes topped with fresh berry compote and creme? Is your mouth watering yet? Go eat some breakfast! 

I prefer Slap protein because they don't use fillers or artificial flavoring, so no funky protein after taste. Check out WeSlap.com for all their products and use LTIPFIT for 10% off your order. Who has every flavor and product? This girl. Who should stock up? You! Because the protein powder recipes are going to start flooding in! 

Mischievous Mousse

Why is my mousse mischievous you ask?! Because it's actually Greek yogurt. It just tastes like mousse, but it's good for you. Double win! Are you drooling and saying gimme yet?! Ok. 

Ingredients: 

- 5 oz. Greek yogurt (I like vanilla chobani, but any will do) 

- 2 tbsp. PB2 

- 1/2 scoop protein powder (I prefer slap nutrition- no fillers or chemicals, just the good stuff) 

- 1/4 c. Granola (I used cocoa goodness- organic and yummy!) 

Directions:

- mix it together. 

- eat. 

Macros: 

Calories: 345, Fat: 6 g, Carbs: 43.5 g, Protein: 33 g 

Need more protein? Use a full scoop! 

Could it get any easier? NO. So do it. This is a great post workout snack, or dessert, or breakfast for that matter. And you can switch it up easily- different protein powder flavors give you options! I used chocolate today for peanut butter and choclatey goodness- one of my favorite flavor combos! Mix up a bowl today!! Eat healthy and fuel that body!

Buffalo Chicken Wraps

Mmmm do you love chicken but need something new?! Try these buffalo ranch wraps! 

1 organic chicken breast tender 

1 romaine lettuce leaf 

1 tbsp. buffalo sauce 

1 tbsp. ranch dressing 

More than a pinch of mozzarella 

*should have added chopped tomatoes and red onion! 

This was yummmay! The lettuce wrap offers a cool crunch to the spicy buffalo and the chicken is crunchy but tender :) 

Nutrients: 275 calories; 11 g Fat, 23 g Carb, 18 g Protein plus vitamins, minerals, abc fiber. This is a serving size of one wrap, I had half an avocado and a clementine on the side to add healthy fats and a pop of color on the plate! 

How would you make it your own?! 

Breakfast Burrito Bliss

   Breakfast has been proven to be one of the most important meals of the day. It boosts your metabolism for the day and prepares you to take on the day like the awesome person you are. It "breaks the fast" your body has been in from hours of sleeping. I've had many followers ask for meal ideas and recipes so here are a few of my favorite. Looking for more? I offer meal planning online and can calculate your necessary macro needs to meet your specific performance goals!
    I love breakfast. Eggs especially; they pack a protein punch and they're quick and easy to cook. But just an egg every few days can get boring. Luckily, they're versatile!

Ham, Egg, and Cheese Breakfast Burrito Bliss:
Ingredients:
-1 large cage free egg
-1 oz. honey ham (or 2 slices)
-1/2 slice Muenster cheese
-Tiny splash of milk
-1 small breakfast burrito

Whisk the egg with the splash of milk, pour into lightly heated pan. (Use cooking spray!) Once egg starts to lightly cook, throw in chopped ham and cheese. Finish scrambling. Place in warmed tortilla. Enjoy! Easy- peasy! It takes maybe 7 minutes all together.
Nutrients: 210 calories; 10.5 g Fat, 13.5 g Carbs, 15.5 g Protein. High in vitamins and minerals too!

Want to make it your own? Add avocado or a little bit of salsa, use turkey instead of ham or try shredded mozzarella cheese. Play around with it, you could eat a breakfast burrito every day of the week and still not eat the exact same thing! Variety is key; the more you switch up what you eat, the more likely you are to get a wide range of nutrients and keep your body guessing as to what's next.

Need more recipe ideas or macro math help? Email me! Ltip.fit@gmail.com or follow me on fb and instagram for more great ideas and special fitness deals!