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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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

Nutty Pumpkin Spice Ice Cream

With Thanksgiving  just around the corner, many of you may be experiencing holiday anxiety already and be worrying about the extra pounds you will gain as a result.

pumpkin_icecreamBut don’t worry. There are lots of things you can do to ensure you don’t overeat and ruin your diet. If you’re visiting family and friends for Thanksgiving dinner, offer to bring a dessert like Nutty Pumpkin Spice Ice Cream, so that you can enjoy it without the guilt. Make sure you observe portion control during dinner and make wise choices. Eat sweet potatoes and pass on the white potatoes, go easy on the gravy and say no to the dinner rolls. If you properly fuel up in the morning with a hearty breakfast, you’ll be less likely to eat all the yummy finger foods that are on offer.

So, let’s get straight to dessert. There are two versions here – one for dieters and one for bodybuilders.

Low-Calorie Ingredients

  • ½ cup fat free cottage cheese
  • 1 tbsp sugar-free fat-free butterscotch pudding mix
  • ½ cup pumpkin purée
  • ¼ tsp ginger
  • ¼ tsp cinnamon
  • ¼ tsp nutmeg
  • 5 servings of Stevia
  • Pumpkin seeds for garnish (optional)

Bodybuilding Ingredients

  • 1/2 cup fat free cottage cheese
  • 1 scoop ALLWHEY Butterscotch Maple Fudge
  • 1 tbsp natural creamy peanut butter (recommended: natural)
  • 1 tbsp sugar-free fat-free butterscotch pudding mix
  • ½ cup pumpkin purée
  • ¼ tsp ginger
  • ¼ tsp cinnamon
  • ¼ tsp nutmeg
  • 5 Splenda packets
  • Pumpkin seeds for garnish (optional)

Preparation

Mix all the ingredients together (except for the garnish) in a blender until smooth. Put in the freezer for 1 to 2 hours, stirring every ½ hour. Sprinkle with cinnamon and pumpkin seeds and serve.

Low-Calorie Nutritional Information

Calories: 203
Total Fat: 1 g
Total Carbohydrate: 5 g
Protein: 7 g

Bodybuilding Nutritional Information

Calories: 333
Total Fat: 9 g (81 cal)
Total Carbohydrate: 11 g (44 cal)
Protein: 42 g (168 cal)

 

Mediterranean Baked Fish

The Mediterranean diet is getting a lot of attention lately for its healthy distribution of lean fish proteins, Omega-3 EFAs, antioxidants and fat-fighting MUFAs.

mediterranean baked fishYou really can’t go wrong with a Mediterranean diet and there’s so many different flavours to choose from. This recipe came about after I came home from work late one night, opened the fridge and realized, OH MY GOSH! I have nothing for dinner. It all came together from leftovers and items I had on the shelf. Sometimes those are the best kinds of recipes.

Mediterranean Baked Fish

  • 1 fish steak – you can use halibut, mahi mahi, sea bass, striped bass or arctic char – any kind of meaty fish
  • 1 tbsp hummus
  • 2 Kalamata olives, sliced
  • 1 sundried tomato, sliced
  • 1 tsp olive oil
  • ½ low-salt chicken stock
  • ½ cup dry white wine
  • Salt and pepper to taste
  • 1 tbsp Tabasco sauce
  • 1 clove garlic, minced
  • ¼ cup green beans, sliced

Preparation

Preheat oven to 375⁰F.

Rub the fish steak in olive oil and place in a bake-proof dish. Mix the hummus with the sliced Kalamata olives and sundried tomatoes and spread on the top of the fish. Add the Tabasco and minced garlic to the stock and wine mixture. Carefully pour the chicken stock and white wine into the bake-proof dish until the fish is half immersed in the liquid. Add the green beans. Sprinkle with salt and pepper. Bake at 375⁰F for about 20 minutes.

Serve with a green salad in a olive oil and balsamic vinaigrette and steamed brown rice.

Serves 1.

Nutrition Facts

  • Calories: 253
  • Total Fats: 9 g
  • Total Carbs: 12 g
  • Protein: 28 g