Pumpkin Spice Latte!

Ok, fall is near and soon everything will be all pumpkin and apple flavored.  With all the crazy stories about what is in Starbucks Pumpkin Spice Latte, I decided to make my own.  I used a vanilla coffee K-Cup in my Kuerig, but you could also use black coffee with a splash of vanilla extract or a shot or two of espresso.  I also used my milk frother to thicken it up.

1 cup coffee (see choices above)

1 cup 1% milk

1 tablespoon pumpkin purée

1/4 teaspoon pumpkin pie spice

I normally drink my coffee black, so it isn't very sweet.  You could certainly add a little sugar or Stevia to taste.  

This was so yummy AND more importantly, better for you than the other versions you can buy at any coffee shop.

Peanut Butter and Jelly Protein Shake

I have been making quite a few protein smoothies lately.  Maybe it is the occasional 55 degree day that makes me think it is so balmy outside, i need to have a cold, refreshing shake.  Maybe it is because I want to have something good that will time me over until lunch.  Who knows.  I love them and they are so YUMMY!  My brain thinks I am having an actual shake but my brain knows that this is sooooo good for me.

Peanut Butter and Jelly Protein shake
serves 1

2 Tablespoons of PB2
1/2 cup unsweetened almond milk
1/4 cup of greek yogurt (I used Fage 0%)
a couple of hands full of frozen strawberries
1 scoop protein powder

Blend and serve!  This one rang in at under 300 calories.  DELISH!

Mint Chocolate Protein Shake

I was wandering around the kitchen the other day wondering what to have for lunch (very dangerous) and nothing was sounding good.  I opened the freezer and saw some of my daughter's frozen junior mints and decided to figure out how to make a mint chocolate protein shake (that was a close one because the junior mints were almost my lunch).

**helpful hint**In my house, if there are bananas that are about time to throw away, I will peel and slice them and put one banana each in a ziplock bag and toss it in the freezer so I can add them to my shakes.

Ingredients:
1 frozen banana
1 heaping tablespoon of unsweetened cocoa
1/4 cup almond milk
3 oz greek yogurt (I used Fage 0%)
A quick splash of peppermint extract ( a little goes a long way)
1 scoop of protein powder

Zap it all in your blender and you have a protein filled delicious lunch or breakfast!!!!

Food of the Week: NuttZo

I LOVE peanut butter!  That is no secret.  I have even been known to just pass through the kitchen to get a spoon full of the nutty goodness.  I found Nuttzo at Earth Fare (you can get it at Whole Foods as well).  The Original Blue Label is an Organic Omega-3 seven nut and seed blend.  There's only 2g of sugar  (2T), 50% of your daily value of Omega 3 ALAs (2T), and a complete protein –so eat it right out of the jar (You don't need to tell me twice)!  There is no added sugar or hydrogenated oils and it is also vegan and kosher.  

NuttZo Original for 2Tablespoons

There are 3 different kinds of Nuttzo.  The Original Blue label that has Peanuts, Cashews, Almonds, Hazelnuts, Brazil Nuts, Sunflower Seeds,  Flax Seeds and sea salt.  The peanut free red label kind has Almonds, Cashews, Brazil Nuts, Pumpkin Seeds, Chia seeds,  Flax Seeds, Hazelnuts, and sea salt.  There is also Chocolate Nuttzo!  It has Peanuts, chocolate chips (organic cocoa liquor, organic cane sugar, organic cocoa butter, organic cocoa powder), Cashews, Almonds, Brazilian Nuts, Sunflower Seeds, Flax Seeds, Hazelnuts, and Sea Salt.


I just want you to know that this stuff is not cheap.  At $12.99 for a 16 oz, I still think it is worth it.  I'm not making sandwiches with it.  I'll eat it with apple slices after a workout or as a snack in some celery. It is really delicious.  Give it a try!

Breakfast Coffee Protein Shake

I love coffee.  I drink it A LOT.  This morning, I decided to make a protein shake with my morning coffee and it was DELIGHTFUL!

I made some coffee and let it cool while I was getting the kids ready so that it wouldn't melt my ice.  After it was cool, I added to my blender:

1 cup of coffee
1 cup unsweetened almond milk
1/2-1 frozen banana
1 scoop of vanilla or chocolate protein powder
2 handfulls of ice

Blend to your desired consistency and ENJOY!

**TIP:  I almost always have frozen bananas in my freezer.  When I see that my bananas are getting too ripe, I peel and slice them and put them in a baggie to toss in the freezer.  They work well in banana ice cream when I am craving something sweet at night too.  :)

Cinnamon Apple Quinoa Bites

Pinterest strikes again!  I came across these little numbers and at about 35 calories a piece, I couldn't help but make this apple pie tasting goodness!  I adapted the recipe from here.

1 cup cooked quinoa

1 cup quick oats

1 teaspoon cinnamon

1/2 teaspoon nutmeg

1/2 teaspoon vanilla

3 tablespoons brown sugar

1 tablespoon granulated sugar

1 tablespoon maple syrup

1 cup chopped apples

2 eggs, lightly beaten

Add all ingredients in a bowl and mix until combined.  Spray a mini muffin pan with cooking spray.  Bake in a 350 degree oven for 15-20 minutes.

I plan on breaking a few of these up and putting them in my yogurt.  Oh my!!

Avocado Egg Pizza

This morning I decided to change things up a bit and made myself a breakfast pizza!  I put a multigrain tortilla in the oven at 350 degrees right on the oven rack until it was crispy (about 10 minutes).  Then I sprayed a pan with cooking spray and cooked an egg.  When the tortilla was done, I spread one laughing cow light garlic and herb cheese wedge and then half an avocado.  I put the egg on top and added some freshly cracked pepper!  DELISH!

Peanut Butter and Banana Streusel Muffins

Let me start out by saying that these are regular size muffins, not mini muffins, and each one has ONLY 125 calories!!!!  I love streusel!  I especially love streusel that has actual brown sugar and butter!!  Of all of the healthier muffins I make, these are BY FAR my favorite.  That is not to say that those other muffins are bad.  These are just AWESOME!

I adapted the recipe from here.

Streusel:
3 Tablespoons whole grain pastry flour
3 Tablespoons packed brown sugar
1 tablespoon butter, melted
1 teaspoon honey

Muffins:
2 cups whole grain pastry flour
2 teaspoons baking powder
1 teaspoon ground cinnamon
1/2 teaspoon salt
1/2 cup mashed ripe banana
1/2 cup unsweetened applesauce
1/2 cup PB2 (powdered peanut butter) + 4 Tablespoons of water
1/2 cup brown sugar
1 egg
3/4 cup skim milk
1 teaspoon vanilla extract

Preheat the oven to 400 degrees.  Coat a 12 cup muffin pan with cooking spray

Streusel: Make the streusel by combining all of the ingredients together with a spoon until it forms wet crumbs

Muffins: In a medium bowl, whisk together the flour, baking powder, cinnamon, and salt until combined. In a large bowl, whisk together the banana, applesauce, peanut butter, sugar, and egg until blended. Whisk the milk and vanilla into the banana mixture until combined.

Stir the flour mixture into the banana mixture with a spoon, just until blended. Do not overmix. Spoon the batter into the prepared muffin cups, dividing evenly. Crumble the streusel mixture on top of the muffin batter, dividing evenly.


Bake for 16-18 minutes or until a toothpick inserted comes out clean.

Easy Omelets!

As you all know, I am a big planner.  I plan my breakfasts, lunches and dinners a week ahead of time and most weeks, have my breakfasts and lunches prepared on Sunday so all I have to do is grab it and eat during the week.  This leads me to make better choices when eating because I already have it made, so I don't decide to have a bag of buttered popcorn with additional butter added for lunch.  I have no excuses.

Here is another yummy breakfast option...OMELETS!  Who doesn't love an omelet?  You can make it however you want.  You can make a different one each day.  Get a giant muffin tin, spray with cooking spray, and add 1 whole egg and 2 egg whites.  Then all you need to do is add your favorite omelet fixins.  Put it in the oven at 350 degrees for 20-25 minutes.  Make them on Sunday for the week and keep them in the fridge in a sealed container.  Pull one out every morning and warm in the microwave and add a whole grain English muffin or some fruit and Breakfast is done!  One large egg has 70 calories and each egg white is 17 calories, so with that as your base, you start with 104 calories for the eggs.  All you then have to do is add what you put in it!

Mine had diced red onions, diced mushrooms, baby spinach and red peppers...So delicious!

Coconut-Carrot Morning Glory Muffins

I find myself intrigued by bizarre recipes lately.  Would I have eaten a muffin with carrots, applesauce, raisins and coconut a couple of years ago?  Heck no!  It would have most definitely had chocolate chips of some sort.  When I came across this recipe in my Eating Well (February 2013) magazine, I knew I had to try it.  It makes a great breakfast!

1 cup whole wheat flour
1/2 cup old fashioned rolled oats, plus 2 T. for garnish
2 teaspoons baking powder
2 teaspoons ground cinnamon
1/2 teaspoon salt
1/4 teaspoon ground allspice
2 large eggs
1 cup unsweetened applesauce
1/3 cup honey
2 teaspoons vanilla extract
1/4 cup coconut oil, melted if necessary
2 cups shredded carrots
1/2 cup unsweetened shredded coconut, plus 2 Tablespoons for garnish
1/2 cup raisins

Preheat oven 350 degrees

Whisk the flour, oats, baking powder, salt, cinnamon, and allspice in a bowl.

In another bowl, whisk eggs, applesauce, honey, vanilla, and oil.

Mix dry ingredients into the wet ingredients until just moistened.  Gently stir in carrots, raisins, and coconut.

Distribute batter into 12 muffin cups sprayed with cooking spray.  Sprinkle extra coconut and oats on the tops.

Bake for 30-35 minutes until a toothpick inserted comes out clean.

Nutritional Info: calories: 186, Saturated fat: 6 grams, Sugar: 7 grams, Protein: 4 grams, and Fiber: 3 grams

Blueberry Breakfast Quinoa

I have been mixing things up a little lately in the breakfast department, so this morning, I decided to make some quinoa for my breakfast.  It is faster than making steel cut oats and it is pretty tasty too!

Serves 1

1 cup vanilla almond milk

1/2 cup quinoa

1/2 cup blueberries (fresh or frozen)

1 teaspoon cinnamon

a pinch of nutmeg

Cook the quinoa in the almond milk according to the quinoa package directions.  Add the cinnamon as it simmers.  Once cooked add the blueberries and the pinch of nutmeg.

It is very good and filling and keeps you full until lunch!

Peanut Butter and Banana Oatmeal

I have been loving my oatmeal these days.  This one is like a dessert in a bowl though.  It is so good, it is sinful.

1/4 cup Steel Cut Oats
1 1/2 Cup Vanilla Almond Milk
1/2 mashed banana
1 Tablespoon of PB2 Powdered Peanut butter
1 Tablespoons of Enjoy Life mini chocolate chips

Add your almond milk to a pan and begin to simmer.  Once it simmers, add the steel cut oats.  While the oats are simmering in the almond milk for 20 minutes, I mashed half of a banana in my bowl and added 1 Tablespoon of PB2.  When the oats were done, I added them to my bowl and combined them with my banana and my PB2.  Once it was all combined, I sprinkled the chocolate chips on top.  Soooooo good!

Apple Pie Steel Cut Oats

I used to love having a warm bowl of oatmeal in the morning before I got on the bus for school.  It has been quite a long time since I have had warm oatmeal in the morning.  Since I have been having overnight oatmeal for so long, I decided to switch it up a bit this week.  Today,  I made some Apple Pie Steel Cut Oats.  It was VERY yummy and so filling!

1 1/2 cup Vanilla Almond Milk
1/4 cup steel cut oats
1 apple (1/2 cut up, eat the other half)
Cinnamon to taste
1 Stevia Packet

I put the milk in a pan and brought it to a boil.  Then I added the oats, the cinnamon and the apple and brought the heat down to low and let simmer for about 20 minutes.  Once my oats were cooked, I added some more cinnamon and a Stevia packet.  It was a perfect breakfast on this 12 degree morning!

Nutritional Info:  286.4 calories, 1 g saturated fat, 9.7 g dietary fiber, 15.4g sugar, and 6.9 g protein

Mocha Smoothie

I am mixing things up a bit.  I am making a smoothie for my breakfast instead of some overnight oatmeal.  Try this one.  I am really LOVING IT!  I mean, it has coffee in it for goodness sake.

1 frozen banana
1 cup almond milk
1 scoop of chocolate protein powder
1 packet of instant coffee
1 Tablespoon of PB2 (powdered peanut butter)
1 Tablespoon Cocoa Powder
1 large handful of fresh spinach
1 large handful of ice

Nutritional Info: 271 calories, 2.1 g fat, 37.1g carbs, 5.9 g dietary fiber, 15g sugar, and 24 g protein.

Pumpkin Bread

I like a good challenge.  When I found this recipe on Pinterest boasting the entire loaf is only 500 calories, I knew I had to make it because even if I ate the entire thing, it was only 500 calories....only 500.  Now, I do enjoy the full fat version of this very much.  I make it every year, so I was curious to see how this tasted.  It is certainly a yummy addition to my 3pm snack with my coffee and I only eat 1 serving at a time at 100 calories each.  Delicious.

Batter:
1-1/2 c. pureed pumpkin
1/2 c. unsweetened applesauce
1 whole egg
3 egg whites
1 c. all-purpose flour
2/3 c. whole wheat flour
1/2 c. Stevia Cup For Cup sweetener
1/2 c. granulated sugar
1 t. baking soda
1/2 t. ground cinnamon
1/2 t. ground nutmeg

Cream filling
8 oz. reduced fat cream cheese
1/4 c. granulated sugar
1 T. all-purpose flour
2 egg whites
1 t. vanilla extract

1. For the Batter: With an electric mixer, beat the pumpkin, applesauce, egg, and egg whites on medium speed until smooth. In a separate bowl, combine the flours, Stevia, sugar, baking soda, cinnamon and nutmeg. Slowly mix the flour mixture into the pumpkin mixture.

2. For the cream cheese filling: Beat the cream cheese, sugar, vanilla, egg whites and flour until creamy and smooth.

3. Grease 2 8x4x2″ loaf pans. Divide half of the batter between the two pans. Pour half of the filling in one pan and the other half in the second pan and smooth with the back of a spoon. Top with the remaining batter.

4. Bake in a 350 degree oven for about 40 minutes, or until a toothpick inserted comes out clean. Don’t overbake or your bread will be dry on the edges. Cool and remove from pans. Store in the refrigerator in an airtight container.

Baked Pumpkin Spice Doughnut Holes

I am eating these with a cup of coffee as I type.  Holy cow, these are good.  Just out of the oven, warm, moist.....delicious!  The Apple Cider Doughnut Holes I made last week were a hit, so I decided to make these.  I love pumpkin flavored anything!

I adapted this recipe from here.  I changed it to make it a bit more figure friendly as my recipe made 33  doughnut holes at only 53 calories a piece.

For the Doughnuts:
1 3/4 cups all purpose flour
2 tsp baking powder
1/2 tsp salt
1/2 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp allspice
1/3 cup unsweetened applesauce
1/2 cup brown sugar
1 egg
1 tsp vanilla extract
3/4 cup pumpkin puree
1/2 cup skim milk


For the coating:
2 Tablespoons melted butter
2/3 cup granulated sugar
2 tablespoons cinnamon

Preheat oven to 350 degrees.  Spray mini muffin tins with cooking spray.

Mix all the dry ingredients together in a bowl.  Mix all the wet ingredients in another bowl.  Mix half of the dry mixture into the wet mixture until incorporated and then mix the rest.  Do not over-mix!  Using a tablespoon or a small ice cream scoop, place dough into each muffin tin.  Bake for about 10 minutes until a toothpick comes out clean.

Once they come out of the oven, brush the tops with the melted butter and then toss them in a ziploc bag with the cinnamon sugar mixture (about 6 at a time).  Place on a cookie sheet to cool.  Once cool, place them in an airtight container.

Baked Apple Cider Doughnut Holes

I am a HUGE fan of doughnuts.  I eat them a lot less these days, but sometimes you just need to eat a doughnut.  Since it is fall and I seem to be enjoying all things apple, I knew I had to make them when I came across the recipe.  I found it here.  I didn't adapt the recipe in any way.  The only difference is that mine made 36 instead of her 24.

I even used the apple butter I made my previous post!  Yay ME!

Are these as bad as the fried version?  Heck no!  So grab a cup of coffee and enjoy some doughnut goodness.  These puppies are only 62 calories a piece!

Crock Pot Apple Butter

We still had lots of apples left from our trip to the apple orchard, so I decided to make some apple butter.  Even better, I made apple butter in the crock pot ALL DAY LONG!!!  Can I just tell you how incredible my house smelled??? SO GOOD!

I found the recipe here.  Skinnytaste.com is an awesome place to visit, by the way.  I have found so many yummy things there!  Check it out!

Apple Butter

2.5 pounds (about 6 large) apples, peeled, cored and chopped (I used a mixture of Golden Delicious, Honey Crisp and Red Delicious)

1/2 cup white sugar

1/2 cup brown sugar

1 tsp. ground cinnamon

1/8 tsp allspice

1/8 tsp nutmeg

Toss the apples in your slow cooker. Cover the apples with the remaining ingredients and stir to coat.  

Cover and cook on low for 10 hours, stirring every so often.  Your mixture will turn thick and dark brown.

Uncover and puree with an emersion blender or zap in a food processor.  Cook on high with the lid off of the slow cooker for an hour or 2 more until at the desired consistency.  

It should make about 2 cups and have 16, 2 Tablespoon servings.  Calories: 88.5, fat: 0.3, 24.5 g carbs, fiber: 2.2 grams

Peanut Butter Banana Chocolate Chip Baked Oatmeal Singles

I adapted this recipe from here by adding PB2 in it.  YUMMMMMMMM!

Makes 18 Regular Sized Muffins

3 cups old-fashioned oats
1/2 cup packed brown sugar
2 tsp. baking powder
1/2 tsp. salt
2 egg whites
1 egg
1 1/4 cup skim milk
3/4 cup mashed banana
1 tsp. vanilla extract
3 Tablespoons PB2 (powdered peanut butter)
3/4 cup semi sweet chocolate chips

1. Preheat oven to 350°. Lightly mist 18 cups in a muffin tin with cooking spray.
2. Combine the oats, brown sugar, baking powder, PB2 and salt in a large bowl and stir until thoroughly mixed.
3. In a separate bowl, whisk together the egg whites, egg, mashed banana, milk and vanilla. Add to the dry ingredients and stir until blended together. Mix in chocolate chips.
4. Spoon the oatmeal mixture evenly between the prepared muffin cups. Bake uncovered for 18 to 22 minutes or until oatmeal is lightly browned and a toothpick inserted into the middle comes out clean.

Nutritional info:  Mine were 112 calories each, 0.2 grams saturated fat, 1.8 grams dietary fiber, 6.6 grams sugar, 4.1 grams protein.

Peanut Butter and Banana Overnight Oatmeal

1/4 cup rolled oats
1/4 cup greek yogurt (I use 0% Fage)
1/3 cup + 1 Tablespoon unsweetened almond milk
1 1/2 Tablespoons Chia seeds
2 Tablespoons PB2 Powdered peanut butter
1/2 banana sliced

I eat overnight oatmeal about 5 days a week.  I love it because I can make it ahead of time, so when it is time to eat breakfast, I can just grab it and go.

I got this recipe idea from my friend, Megan.  I was chatting with her about PB2 and she said she put it in her overnight oats and I thought that was a brilliant idea.  I use PB2 because it only has 45 calories and 85% less fat a serving and regular peanut butter has about 200 calories.

All you need to do is mix the first 5 ingredients.  Once mixed, I add the sliced bananas and put it in my mason jar and toss it in the fridge.  Easy Peasy.

My recipe has 246 calories, .5 grams saturated fat, 8.3 grams of dietary fiber, 10.8 grams sugar, and 16.1 grams of protein.  Wow!  That's a lot of protein.