Protein Confetti Vanilla Holiday cupcakes

Protein Confetti Vanilla Holiday Cupcakes
1 cup oat flour
2 scoops vanilla whey protein
2 tbsp whole wheat pastry flour
4 egg whites
1/2 cup applesauce
1 cup unsweetened almond milk
2 tbsp sprinkles of choice
1 tbsp vanilla extract
1/2 tbsp butter extract
4-6 packets of Stevia (or other natural sugar)
1/2 tsp baking soda
1/4 tsp baking powder 
Directions: Pre-heat oven to 350 degrees. Spray a 12 cupcake tin with flour spray. Mix all the ingredients together in a large bowl using a whisk.  You can add the sprinkles into the batter or add them after you have poured the batter into the cupcake tin. Bake for 15 minute or until toothpick comes out clean. 
For the frosting: I used 1/2 scoop vanilla whey protein, 1/2 cup low fat cottage cheese, 1/2 Greek yogurt, 1/2 tsp vanilla extract, 1-2 packets of Stevia. Blend everything in a blender until smooth and let it set in the fridge until the cupcakes finished cooling. The frosting will stiffen up just a bit. Start frosting the cupcakes. Top them off with a few more sprinkles. Voila!. 

 

 

Magnificent turkey burger!!

Nutrition: Look at this alternative for lunch or dinner. Salad of mixed greens, tomatoes, sprouts, and mushrooms pair with TURKEY burger.

Recipe: Combine lean ground turkey, eggplant, green onions, mushrooms, peppers, 3 egg whites, and favorite spices. Grill. Top with a tomato- onion salad on top and slices of avocado. Serve with beans and brown rice. Perfect for lunch

VOILA!!

What can I do with stress???

Suffer from stress????

Stress is everywhere. Even during holiday season lots of people suffer from stress. Let’s see the triggers:
– Negative thinking
– Depression
– Trouble concentrating
– Feeling overwhelmed
– Anger
– Frequent mood swings
– Excessive eating or smoking
What can worsen stress with time??
– Excessive alcohol drinking
– Use of drugs
– Drive recklessly
– Overspending
– Too much caffeine and energy drinks
– Lack of sleep
Managing stress. What can I do???
– Write thoughts and feelings in a journal
– Do crafts, gardening or some other hobby
– Play with pets
– Exercise, dance or do yoga
– Meditate
– Take a leisure bath, go to a spa or have a massage
– Talk to friends
– Listen to music
If your stress is completely unmanageable…talk to your doctor.

 

 

Delicious protein pancakes!!

Fabulous recipe of protein pancakes for an amazing breakfast! You can try with a bit of sugar free syrup and antioxidant berries like strawberries and blueberries… even some bananas!

6oz plain Greek yogurt
1 large egg white
1/4 cup all-purpose flour
1/4 cup (about 2/3 scoop) vanilla whey protein powder
1 tsp baking soda
Anything else you’d like to add for flavor (you can add strawberries and vanilla extract)
In a bowl, combine the dry ingredients (protein powder, flour, and baking soda), and mix with a fork until well combined. In another bowl, combine the wet ingredients (egg white and yogurt) and mix until well combined. Slowly add the dry ingredients to the wet, stirring as you go. The batter should become thick. Add in any extras for flavor, and keep mixing until everything is totally combined.

Heat a skillet over medium heat and spray with non-stick cooking spray. Drop batter by the spoonful into the pan. Pancakes will expand as they cook, so don’t put them too close together. When little bubbles start to form all throughout the pancake, it’s time to flip it. Flip it a couple of times until it’s thoroughly cooked. Transfer pancakes to a plate, and top with whatever you’d like. They’re plenty flavorful on their own, but adding a couple tablespoons of syrup made them even better!

Delicious gluten free and grain free chocolate cake!

Forget about cake mixes from the box that has lots of calories. Try this delicious recipe! It is of a gluten free, and grain free CHOCOLATE CAKE WITH FROSTING. It’s SPECTACULAR!
Ingredients:
– 1 cup coconut flour
– 3/4 cup organic raw cacao powder
– 3/4 tsp aluminum-free baking soda
– 3/4 tsp Celtic sea salt
– 9 eggs
– 3/4 cup organic cold pressed coconut oil
– 1 cup plus 2 tbsp raw honey
– 3/4 cup brewed organic coffee(or water)
– 1 tbsp organic vanilla extract
– parchment paper to line pans

 

Procedure:
1) Preheat oven to 350 F
2) Grease pans and line pan bottoms with parchment paper
3) Combine coconut flour, cacao powder, baking soda, and sea salt in a bowl and set aside.
4) Whisk eggs, add coconut oil, honey, coffee(or water), and vanilla extract and mix together.
5) Add dry ingredients
6) Mix on low 1-2 minutes or by hand 
7) Pour into 2 greased lined pans. Evenly divide batter between the two prepared pans.
8) Bake at 350 F for 30-40 minutes or until toothpick comes out clean.
9) Let pans cool slightly,. Then remove and cool on a wire rack.
Healthy chocolate frosting
– 1/2 cup organic cold pressed coconut oil
– 1/4 cup organic raw and unheated honey
– 1 tsp vanilla
– 3/4 cup organic raw cocoa powder
– 4 tablespoons coconut milk
– 5oz (or like 10 tbsp) organic raw butter
1) Mix everything in a blender until smooth
2) Place first layer(of cake) upside- down on a plate so the flat side is up. Then frost
3) Place the second layer on top with the rounded side up. Frost sides and top and sides

Great breakfast idea!

Breakfast idea
– A protein shake made with water with mixed berries, half of a banana, protein powder(1 scoop of 25mg Dymatyze Whey protein isolate), and flax seed.
– Old fashioned whole grain rolled oats Zero sugar oatmeal made with water and 1 little pack of Splenda. After it’s done, mixed with a bit of Almond milk zero sugar, strawberries, and chopped almonds