Chocolate Waffles with Blueberry Cream

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Chocolate Waffles with Blueberry Sauce

These waffles are very filling and full of protein.  It tastes like there’s no way this could be healthy, but it is.  This meal isn’t super low in calories but I have had success with it as part of a fat reduction muscle building program.

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Chocolate Waffles with Blueberry Cream

Ingredients

  • 2 Tbs Flax meal
  • 1 Tbs protein powder (or almond flour or more flax meal)
  • 1 Tbs unsweetened cocoa powder
  • 2 packages Truvia (or 10 vanilla stevia drops)
  • 1/2 tsp baking powder
  • pinch salt
  • 1 Tbs melted coconut oil
  • 1 Egg
  • 2 Tbs water (or unsweetened almond milk)

Instructions

  1. Combine all ingredients and pour into a preheated waffle iron. Cook for one waffle cycle . This makes 1 huge George foreman waffle or 2 smaller Belgium waffles.
  2. Top with 1/2 cup plain Greek yogurt stirred with 1/2 cup thawed wild blueberries and a few drops of vanilla stevia.
http://www.centsablyfit.com/chocolate-waffles-with-blueberry-cream/

Total calories 390;  Net carbs 25g; Protein 19g; Fat 25g

When I have this for breakfast I either plan in a good workout or make my mid-morning snack a little smaller.  For example I had this for breakfast and had a Fiberwise drink (30 calories and very filling) with protein hot chocolate 78 calories and 14 grams of protein (My protein hot cocoa is just a packet of Swiss Miss diet hot chocolate and a scoop of THM collagen.)

Low Carb Chocolate No Bake Cookies

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Two no-bake treats from our high school cafeteria had students lining up:  Peanut Butter Cheerio Bars and Chocolate No Bake Cookies.

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Fudgy and rich no bake cookies are an important part of childhood.  The trouble is, if I make them, I eat them.  My body doesn’t respond well to these luscious gems anymore.  I gain weight just being in the same room with them.  It took me awhile, but I finally developed a good substitute.  I can make these for me and be satisfied while the growing kids eat the real deal.

I’m not a huge coconut fan, but the toasted thicker flakes are not papery and just good.

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Low Carb Chocolate No Bake Cookies

Ingredients

  • 1/4 cup coconut oil
  • 1/4 cup butter
  • 1/4 cup unsweetened cocoa powder
  • 1/2 tsp salt
  • 1/3 cup peanut flour
  • 2 Tbs almond milk
  • 1 tsp vanilla extract
  • 1 cup Xylitol or 1/2 cup THM Gentle Sweet
  • 2 Tbs Peanut Butter
  • 2 cups unsweetened coconut flakes, toasted (bigger than shreds)

Instructions

  1. Melt butter and coconut oil together, mix in cocoa and salt. Remove from heat and stir in peanut flour,almond milk, xylitol or gentle sweet, and peanut butter. Stir in vanilla extract and then toasted coconut flakes.. Drop by spoonfuls onto wax paper and freeze.
http://www.centsablyfit.com/low-carb-chocolate-no-bake-cookies/

Low Carb Chocolate Meringue Cookies

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low carb meringue cookies

 

These cookies tasted just like the sugar ones I’ve had from the store. I’ve tried making sugar free variations several times but they were weird.  Soft and wouldn’t hold their shape.  That changed with the addition of glucomannan.  I’ve heard xanthan gum will also work, but I haven’t tried it.

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Low Carb Chocolate Meringue Cookies

Ingredients

  • 3 large egg whites
  • 1/2 tsp cream of tartar
  • 1 tsp glucomannan powder
  • 1/2 cup xylitol
  • 1 Tbs cocoa powder
  • 3 Tbs mini chocolate chips (opt.)

Instructions

  1. Preheat oven to 250 degrees.
  2. Pour egg whites into a super clean mixing bowl. (Even a drop of oil will prevent the whites from whipping.) Start mixing until frothy.
  3. Meanwhile, put the powdered ingredients into a small blender or coffee bean grinder. Grind until fine and well mixed.
  4. Pour powder mixture into the frothy egg whites a little at a time, while beating. Continue beating until egg whites are glossy and stiff peaks form. Fold in chocolate chips if using.
  5. Drop mixture onto parchment lined cookie sheets. Bake for 1 hour, then shut off the oven and let dry overnight.
  6. Makes about 24 cookies.
http://www.centsablyfit.com/low-carb-chocolate-meringue-cookies/

If you don’t like using xylitol, try an equivalent of your favorite sweetener.   These are as sweet as store bought cookies.  If you don’t have a sweet tooth, you can reduce the sweetner a bit.  Adjust it to taste.  These will work without coocoa powder and with oil free extracts of choice or chopped nuts stirred in.  Have fun playing with it.

Also, my oven is off.  I’m not sure how off.  So watch yours the first time to make sure they don’t overbrown.

 

THM Friendly Chocolate Orange Oatmeal Custard

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orange choclate oatmeal custard

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THM Friendly Chocolate Orange Oatmeal Custard

Yield: 1 serving

Calories per serving: 204

Fat per serving: 4

THM Friendly Chocolate Orange Oatmeal Custard

Ingredients

  • 3/4 cup unsweetened vanilla almond milk
  • 1/2 cup egg whites (2 large or use liquid egg whites)
  • 1 Tbs cocoa powder
  • 1/2 tsp orange zest
  • 1 Tbs xylitol or desired sweetener
  • pinch of celtic sea salt
  • 1/4 cup oats (I used quick oats, but you could use Old Fashioned or Gluten Free)

Instructions

  1. Whisk everything together while cold in a small saucepan. Then cook and whisk over medium heat until thickened. Taste and adjust sweetener. (I added 8 more drops of liquid stevia.)
  2. Opt: Garnish with 1 tsp mini chocolate chips

Notes

22g net carbs; 18g protein; 5g fiber, 4 g fat

http://www.centsablyfit.com/thm-friendly-chocolate-orange-oatmeal-custard/

THM Friendly Bacon Stuffed Mushrooms

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bacon stuffed mushrooms

These yummy little bites make great party food, but are fast enough to whip up for a fast lunch.  With protein and produce they fit both into Trim Healthy Mama plans (as an S meal) and FitYummyMummy.  All of the ingredients can be found at Aldi :).

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THM Friendly Bacon Stuffed Mushrooms

Ingredients

  • 4 oz cream cheese (I used Neufchatel but you could also use fat free or full fat)
  • 4 oz plain Greek yogurt
  • 4 Tbs bacon crumbles (I used Aldi real bacon bits)
  • 4 Tbs Green onions, chopped fine
  • 1/4 tsp garlic powder
  • 1 lb of white mushrooms

Instructions

  1. Beat together cream cheese and Greek yogurt.
  2. Stir in bacon, green onions and garlic powder.
  3. Wash mushrooms and pat dry. Wiggle the cap until it pops out.
  4. Fill the caps with the cream cheese mixture and place on a baking sheet.
  5. Broil for 3 minutes or until golden. Watch them carefully, they will burn.
  6. Or Bake at 400 degrees for 15 minutes, until golden.
http://www.centsablyfit.com/thm-friendly-bacon-stuffed-mushrooms/

 

 

 

 

Cookie Dough Oatmeal

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cookie dough oatmeal

1/3 cup rolled oats

2/3 cup unsweetened vanilla almond milk

2/3 cup water

1 egg

English toffee stevia drops to taste (I use 10)

dash of salt

1 Tbs peanut butter

1 tsp mini chocolate chips

Beat oats with almond milk, water and egg until smooth.  (To avoid egg chunks forming, beat well before adding heat and continue to beat while cooking.)

Cook over medium heat while stirring until thick.  (It will make an oatmeal custard)

Remove from heat and stir in stevia, salt, and peanut butter. Sprinkle with chocolate chips

319 calories; 18g fat; 26 g carbs; 4 g fiber; 15 g protein

Choose Your Challenge Meal Plan

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The challenge starts Monday and I’m getting ready!  We’ve been brainstorming meal options for our success.  I do the best when I have all the ingredients on hand to make anything on the list, then just choose what sounds best in the moment. All of these meals go together in just a few minutes so I can make something for myself and cook the family a traditional meal without much stress.

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Cookie dough oatmeal–yum!

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Pepper and Onion Egg Hash

Breakfasts:

  1. Chocolate Flax Waffles topped with stevia sweetened Greek yogurt and blueberries or strawberries
  2. Pepper and Onion Omelet or Hash with steamed eggs
  3. Peanut butter oatmeal and chopped apples
  4. Protein Pancakes toped with Raspberry Applesauce
  5. Green Monkey Smoothie
  6. Cookie Dough Oatmeal
  7. Blueberry Oat Custard

Day-time Snacks:

  1. Tropical protein smoothie  with mango, peaches, pineapple and banana
  2. Chocolate flax volcano muffin
  3. Apples dipped in peanut butter
  4. Cookie Dough Smoothie
  5. Mug Carrot Cake with cream cheese
  6. Chocolate yogurt and Sliced Strawberries
  7. Peanut butter yogurt (with coconut milk) and chopped apples

Lunches:

  1.  Grilled chicken over greens with strawberries and raspberry vinaigrette
  2. Chicken caesar salad with olives (for Heidi, I don’t like olives myself.)
  3. Chef salad with ham, hardboiled eggs, bacon bits and ranch dressing
  4. Southwest salad with taco meat, black beans, avocado, salsa and ranch
  5. Chicken salad with grapes, celery and nuts on a Joseph’s pita
  6. Wild rice chicken salad with avocado, baby carrots, almonds and a lime dressing
  7. BBQ chicken salad: BBQ marinated chicken over mixed greens with pinto beans, carrots and bbq ranch dressing
  8. Egg Salad in a Joseph’s pita

Dinners:

  1. Grilled Salmon; baked sweet potato; steamed broccoli
  2. Asian Cobb salad with marinated chicken; mandarin oranges, cashews, green onions and sesame dressing
  3. Miracle noodle Thai stir-fry (with peanuts)
  4. Chipotle knock-off burrito bowl
  5. Grilled Turkey burgers in a lettuce wrap
  6. Italian Stir-fry:  Italian sausage; gren beans; broccoli; onions, peppers, mushrooms, marinara sauce
  7. Vegetable soup with lean beef

Bedtime Snacks:

  1. Fat burning Frapp (See Trim Healthy Mama)
  2. Cottage Berry Whip (THM)
  3. Chai pudding
  4. Lemon coconut pudding (THM)
  5. Strawberry vanilla smoothie (1/2 cup almond milk; 1/2 cup water; 1 scoop vanilla whey; 1 packet truvia; 5 frozen strawberries.)

World’s Best Protein Pancakes

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World’s Best Protein Pancakes

World’s Best Protein Pancakes

3 pancakes has 20 grams of protein and 243 calories. Add 1/2 cup of applesauce or other fruit for a perfect 300 calorie breakfast

Ingredients

  • 1 cup rolled oats (or quick oats but not instant oats)
  • 3 whole eggs
  • 1 cup 1% cottage cheese
  • 2-4 Tbs milk (I used almond milk) enough to get the blender flowing
  • 1/2 tsp baking soda
  • 1 Tbs stevia blend (I used stevia in the raw.)

Instructions

  1. Blend eggs cottage cheese, and milk on high until smooth.
  2. Add baking soda and stevia, blend again.
  3. Then while blender is going, pour in oats and blend until smooth.
  4. Pour batter into 9 pancakes on a griddle preheated to 350 degrees.
http://www.centsablyfit.com/worlds-best-protein-pancakes/

Fried eggs with onions, peppers and bacon

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eggs with peppers onions and baconPeppers onions and bacon

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Fried eggs with onions, peppers and bacon

Fried eggs with onions, peppers and bacon

184 calories; 1g carbs; 13g fat; 14g protein; 0g fiber

Ingredients

  • 1/2 cup frozen pepper and onion blend 4 calories
  • 2 Tbs real bacon pieces 40 calories
  • 2 large eggs 140 calories

Instructions

  1. On a seasoned preheated skillet or griddle make two piles of vegetables and bacon.
  2. Cook until heated through.
  3. Crack an egg over each pile and season to taste with salt and pepper.
  4. Flip when cooked halfway through and cook the other side.
  5. I served mine with whole grain bread and jam (nutrition info not included for these.)
http://www.centsablyfit.com/fried-eggs-with-onions-peppers-and-bacon/

Mixed Baby Greens with chicken, apple and pomegranate

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Mixed Baby Greens with chicken, apple and pomegranate

365 calories; 31 net carbs; 10g fat; 27g protein; 8g fiber

Ingredients

  • 2 cups torn mixed baby greens 13 calories
  • 3 oz grilled chicken breast 90 calories
  • 1 small apple (gala) chopped 50 calories
  • 1/2 oz chopped almonds, toasted 90 calories
  • 1/4 cup pomegranate seeds 72 calories
  • 2 Tbs Raspberry Vinaigrette 50 calories

Instructions

  1. Layer all ingredients and enjoy right away.
  2. Or pack in reverse order in a quart canning jar and pack for lunch. Take a plate and dump it out when it's time to eat. The dressing will end up on top, but won't make your lettuce soggy while it sits in the jar.
http://www.centsablyfit.com/mixed-baby-greens-with-chicken-apple-and-pomegranate/

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