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!