Peanut Butter Chocolate Ice Cream

All natural peanut butter is one of those staples that no diet should be without.

pbjicecream

Packed full of nutrients, healthy fats and protein, peanuts can improve your overall health and help your muscles to recover and grow stronger.

On top of this is its anti-inflammatory properties. It also features very low on the glycemic index, meaning that it does not spike your insulin.

Nuts of any kind are considered a fiber, which is another good thing and this also means that nuts take longer to digest and help to keep you feeling fuller for longer.

Nothing goes better with peanuts quite like chocolate, which is why I paired them together here in this delicious ice-cream recipe.

Ingredients

  • 1/2 cup fat-free cottage cheese
  • 1 scoop chocolate peanut butter protein powder
  • 1 tbsp natural creamy peanut butter (recommended: natural)
  • 1 tbsp sugar-free, fat-free chocolate pudding mix
  • 5 stevia tablets

Preparation

  1. Combine all ingredients together and add 1/2 cup of cold water. Blend until smooth using a magic bullet or blender.
  2. Freeze for 1 to 2 hours, stirring every 1/2 hour.

Nutritional Information

Calories: 293
Total Fat: 9 g (81 cal)
Total Carbohydrate: 11 g (44 cal)
Protein: 42 g (168 cal)

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Calorie-Pinching Pizza

When you decide to live a healthier lifestyle, one of the hardest things to do is giving up your favorite foods.

pizzaWho doesn’t love pizza? Some families make a night of it – a special event to be shared by the whole family and maybe a movie to go with it. Who wants to give up on all that fun?

With a little innovation, you can still enjoy your favorite foods without sacrificing on flavor. Whenever I crave pizza, I throw some of my favorite ingredients together on a tortilla shell and slide it under the grill. Not only is it super quick and easy to make, it’s healthier and I’m not clutching my bloated belly and reaching for the Tums about half an hour afterwards.

Ingredients

  • 1 wholewheat tortilla shell
  • 2 medium tomatoes
  • 1 oz black olives
  • 1 oz skim milk mozzarella cheese
  • 1 sprig of fresh basil – sliced (chiffonade)

Preparation

Place your tortilla shell on an oven-proof pie dish or plate. Slice the tomatoes and spread out evenly on your tortilla shell. Top with black olives, basil and cheese and throw under the grill until the cheese has melted.

There are so many ways to prepare this pizza. Sometimes I make a sauce or sometimes I will mix the herbs with a little olive oil and fry that up with thick slices of tomato just for a few minutes to get them started or if I’m using lots of different vegetables, as the cheese will melt faster than they take to cook.

This recipe is the super-slimmed-down version. So go ahead and experiment and don’t let the black olives put you off if that isn’t your thing. Choose your favorite ingredients and if you’re a meat-loving pizza connoisseur, try substituting grilled chicken breast for pepperoni.

This baby, if you can finish it all, weighs in at about 330 calories, which leaves you lots of room to add more cheese if you wish. Considering your average pizza joint pie will set you back by as much as 1000 calories, this is a much more pleasing option.

Super Bowl Healthy Jerk Chicken Fingers

During an average Super Bowl Sunday, the average viewer will consume in excess of 3,000 calories of mostly fats, carbs and salt.

Super Bowl Jerk Chicken FingersYes, all those Super Bowl favorites like chicken wings, chips, dip and let’s not forget, beer are all so irresistible, but you can still enjoy the game without putting your health at risk and packing on the pounds. Choosing healthy food options and cooking your own meals is the best way to control your calorie and nutrient intake.

Here’s a healthy substitute for chicken wings that will save you 800 calories or more.

Super Bowl Jerk Chicken Fingers

Ingredients

  • 1 ½ lb of chicken tenders
  • 2 egg whites
  • 1 cup wholewheat Panko bread crumbs
  • 6 tbsp minced dry garlic
  • 6 tbsp dried minced onion
  • 2 tbsp allspice
  • 1 tbsp dried ground chipotle or ground red chilli peppers
  • 2 tbsp Hungarian (smoked) paprika
  • 1 pkg Sweet Leaf Stevia powder
  • 2 tbsp dried thyme
  • 2 tbsp ground cinnamon
  • 2 tbsp ground nutmeg
  • 1 ½ tsp ground Habanera pepper
  • Zest of 2 lemons
  • Low-fat Pam spray

Preparation

Preheat oven to 375°F.

Spray a baking sheet with low-fat Pam. Wash the chicken tenders and pat dry with a paper towel. Crack the egg whites into a bowl. Combine all the dry ingredients together in a bowl.  Now you’re going to take one chicken tender and dip it into the egg wash and then into the bread crumb jerk mixture, making sure to coat all sides. Place on baking sheet and continue with the rest of the chicken tenders. Place in the oven and bake for 12 to 15 minutes until golden brown. Serve with veggie sticks.

If you want to dip – use Greek yogurt instead of sour cream or mayonnaise. You can spice it up with some dried chipotle peppers and diced green onion.

Cost-Saving Tip

Chicken tenders can be quite expensive. If you’re on a budget, use skinless, boneless chicken breasts cut into strips or bite-size pieces to make kebabs.

Nutritional Information per 2 oz Serving

Calories: 219
Fat: 2 g
Protein: 10 g
Carbs
: 5 g

Low Fat Banana Chocolatey Chip Muffins

Any day is a great excuse to treat yourself and switch up your breakfast or snack options with a moist, rich, chocolatey muffin.

Low Fat Banana Chocolatey Chip MuffinsMost chocolate chips are only around 60% cocoa, so if you want to be really good, buy some chocolate that is 75% and make your own chips by cutting it up into tiny pieces. The oatmeal in this recipe will help slow down digestion and keep you feeling fuller for longer. Combined with its cholesterol-lowering properties and the polyphenols found in dark chocolate, this muffin is actually really healthy for you and your heart.

If you don’t like bananas, you can substitute it for 2/3 cup of unsweetened applesauce or ½ cup of cottage cheese.

Ingredients

  • 1 cup whole grain oats
  • 1 cup low fat buttermilk
  • 1 cup whole wheat flour
  • ½ cup brown sugar
  • 1 banana
  • 2 egg whites
  • ¼ tsp cinnamon
  • ¼ tsp vanilla
  • 1 tsp baking powder
  • 1/2  tsp baking soda
  • 4-6 tbsp unsweetened cocoa powder
  • Pinch of salt
  • ½ cup dark chocolate chips

Preparation

Soak the oatmeal in the milk until it is soft and double in size – about an hour. Preheat the oven to 400 degrees and spray the muffin tray with low fat cooking spray or pop in a muffin liner.

Mash a banana and mix together with the oats and egg whites. In another bowl mix your dry ingredients together and then combine with the wet ingredients. Add the chocolate chips. Using an ice-cream scoop, spoon the muffin mixture into the muffin tray. Garnish with a few chocolate chips and bake for 20 to 25 minutes or until done.

To make this muffin into a high protein snack, add two scoops of Isoflex peanut butter chocolate protein powder to the mix and increase the milk by about a 1/4 cup.

Makes 12 muffins.

Nutritional Information per Muffin

  • Calories: 207
  • Total Carbs: 38 g
  • Total Fats: 7 g
  • Protein: 4 g

 

Organic High Protein Blueberry Buckwheat Pancakes

Everybody knows that breakfast is the most important meal of the day, so what I love to do on the weekends, when I have a little more time, is to cook up a batch of blueberry buckwheat pancakes.

Organic_High_Protein_Blueberry_Buckwheat_PancakesThis recipe is quick and easy and requires very few ingredients. One of those ingredients is Bob’s Red Mill Organic Buckwheat Pancake and Waffle Mix. Now one of the top benefits of buckwheat is the fact that it isn’t wheat at all but a fruit seed in the same family as rhubarb and sorrel. This means it is an ideal alternative for people allergic to wheat gluten. Unfortunately, Red Mill pancake mix, while being organic, contains wheat flour.

I tend to crave blueberry buckwheat pancakes and I’ve often found that cravings hint at nutritional deficiencies. Lately, I’ve been craving buckwheat pancakes and pineapple, both of which are extremely rich in manganese and magnesium. Manganese is necessary for the maintenance of healthy bones, promotes a healthy cardiovascular system by regulating cholesterol levels and improves the digestion. Magnesium has similar effects including promoting bone health and blood circulation, but it also acts as a calming agent on the nerves and muscles. These are all good things that active people need in their diets.

The buckwheat, Greek yogurt and protein powder kick the amino acids up a notch, making these flapjacks the perfect breakfast for fit and active people.

Ingredients

  • 1 cup Bob’s Red Mill Organic Buckwheat Pancake and Waffle Mix
  • 1 cup organic blueberries
  • 1-2 scoops ISOFLEX Vanilla Whey Protein Isolate Powder
  • 1 egg
  • 1 tbsp vegetable oil
  • 1 cup water (test with ¾ cup first and add more slowly until desired consistency is reached)
  • 1 cup Low Fat Greek Yogurt
  • Maple Syrup
  • Enough oil to cook the pancakes

Preparation

Wash and dry the blueberries and set aside. Put all dry ingredients in a bowl and add the wet ingredients. Combine with a spoon until well mixed.

Add a little oil to a hot fry pan. Add 1/3 cup of batter for each pancake, unless you like silver dollars. Add enough blueberries to your liking and continue to cook until bubbles appear on the surface. Flip the pancake and cook for 1-2 minutes longer.

Serve with a dollop of Greek Yogurt and drizzle with maple syrup.

Makes 3 medium large-ish pancakes.

Nutrition Facts per Serving

 

Calories: 236 – 250
Protein: 23 g
Fat: 4 g