Tuesday, November 12, 2013


Who doesn't love pancakes? People with not taste, that's who... but if you're one of those people WITH taste (I'm really hoping you are) and are looking for a healthier pancake recipe, then look no further!!

This recipe is high in protein and fiber, which will definitely fill you up unlike regular pancakes.  The simple carbohydrates that are often in pancakes, like white flour and sugar, take your blood sugar on quite the roller coaster ride.  When these products are ingested, the body has to do very little work to break the food into glucose, leading to a very large, fast spike in blood sugar!  This leads to a large amount of insulin to be released into the body, causing the high blood sugar levels to be depleted very quickly.  When this occurs, the body begins to crave more simple carbs to replenish the drop in blood sugar.  IT'S A VICIOUS CYCLE I TELL YA! All from pancakes. Yikes. So, what can you do? Try some complex carbohydrates instead!  The fiber in complex carbs allows the body to absorb the molecules more slowly, avoiding the blood sugar spike all together.

This recipe is delicious and there are many substitutions that can be made in this recipe, so as always, feel free to experiment and create your own masterpiece. Top them with yogurt, fruit, nuts, r anything else your heart desires! Enjoy your roller coaster free pancakes, my friends :)

  • 3 tbsp flour (whole wheat, coconut, almond)
  • 1 tbsp protein powder (or more flour)
  • 1 tbsp ground flax seed
  • 1/2 tsp baking powder
  • 1/4 tsp salt
  • 2/3 cup egg whites (or whole eggs)
  • 1/4 tsp vanilla extract
  • 1 tbsp milk
  • 1/2 tsp cinnamon
  • sweetener of choice as desired (honey, agave, stevia)
  1. Mix all ingredients together and cook in a pan on medium heat. Easy as... pancakes. Enjoy! :D

Friday, October 11, 2013

Casein Proyo

What is "proyo" you may ask? It's basically the greatest thing on earth.  It's yogurt with protein powder in it... I KNOW RIGHT?! It's delicious, nutritious, and packed full of protein.  In this recipe, I use casein protein powder.  Casein protein powder is a type of protein that releases slower than other proteins.  This makes it perfect for a pre-bed snack to fuel your body and muscles throughout the night!
The recipe is really quite simple.  Take however much yogurt you want, (I use about a 1/2 cup) and add 1 scoop of and flavor casein you desire. I usually use chocolate and add things like goji berries, cacao nibs or cocoa powder on top!  The toppings are literally endless! Go on, experiment. Just remember to thank me later. ;) 

Sunday, September 29, 2013

PB & J Mugcake

Time for another mugcake!!! This time... ITS PEANUT BUTTER JELLY TIME, PEANUT BUTTER JELLY TIME. Sorry... that was too much, but anyways, this mugcake is SO awesome! Trust me, it will kill your peanut butter cravings, and if you're a nut butter addict like me, you'll be thanking me.  The creamy peanut butter paired with the sweet jam and the cakey... cake... makes this dish perfect for breakfast or snack anytime of the day.  So, drumroll please! The greatest mugcake ever invented!

  • 2 tbs coconut flour
  • 1 tbs peanut flour
  • 2 tbs greek yogurt
  • 2 tbs milk
  • 1/4 cup egg whites
  • 1/4 tsp vanilla
  • 1/8 tsp baking powder
  • sweetener if desired
  1. Combine all ingredients in a greased mug.
  2. Microwave for about 1 minute or until cooked, but careful not to overcook it! It'll be naaasty.
  3. Remove from mug and slather with peanut butter and jam!  Feel free to substitute the peanut butter for any other nut butter your little heart desires. :)
  4. Stop staring at your masterpiece and eat your damn mugcake already!

Saturday, September 28, 2013


You might be asking yourself what bibimbap is right about now.  Never fear! Amy is here to explain why this dish is the best thing ever.  This signature Korean dish is called Bibimbap, which literally means "mixed rice."  It generally consists of warm white rice, A LOT of veggies of all sorts, chili pepper paste, and a raw or fried egg.  This deliciousness is so easy to make and is completely customizable.  The bibimbap I made is listed below, but feel free to substitute any grain for the rice and any veggie you desire!
  • 1/2 cup quinoa
  • Carrot
  • Red pepper
  • Kale
  • Tomato
  • Cucumber
  • Edamame beans
  • 1 egg
  • Hoisin sauce  

  1. Prepare the quinoa (or any other grain)
  2. Cut up the veggies.
  3. Fry an egg.
  4. Assemble dish and drizzle with hoisin sauce.
  5. Break open that yolk and inhale your bibimbap with happiness.

Tuesday, September 24, 2013

Cauliflower Crust Pizza

I know it sounds crazy. I never would have thought that a pizza crust made from cauliflower would ever work.  I thought it'd be soggy, gross, nasty, icky... but I was so very wrong.  This crust is perfect for adding some nutritious vegetables and extra fiber to your diet.  Its florets contain about 2 g of dietary fiber per 100 g; providing about 5% of recommended value!  Cauliflower contains several anti-cancer phyto-chemicals like sulforaphane and plant sterols such as indole-3-carbinol. Together these compounds have proven benefits against prostate, breast, cervical, colon, ovarian cancers by virtue of their cancer-cell growth inhibition, cytotoxic effects on cancer cells.  If I can eat a pizza that does all of that, bring it on, baby.
  • 1 small head cauliflower (about half the size of your head)
  • 1/3 cup cheese (parmesan or mozzarella works best)
  • 1/4 teaspoon salt
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 1 egg
  • 1 tablespoon almond flour (optional, but adds to the texture)
  1. Preheat oven to 450 degrees.
  2. Pulse the cauliflower in a food processor until it becomes a powdery, snow-like texture.
  3. Microwave the cauliflower for about 4-5 minutes (or cook it another way if you don't want to use a microwave.
  4. Remove from the microwave and place cauliflower in a tea towel.
  5. Squeeze the cauliflower to remove as much moisture as possible! This will give it a better texture.
  6. Combine the cauliflower in a bowl with the rest of the ingredients. Roll into a ball.
  7. Spread the dough on an oiled piece of parchment paper on a baking sheet or a pizza pan. Make sure the crust isn't too thick!
  8. Bake in the oven for 8-10 minutes.
  9. Remove from the oven and add any sauces and toppings you desire!
  10. Place back in the oven for an additional 5-7 minutes until the toppings are slightly cooked.
  11. Enjoy your brilliant, gluten-free, grain-free, cauliflower pizza!!!

Monday, September 23, 2013

Quinoa Sushi

Ahhh quinoa. You wonderful seed, you.  While quinoa is usually considered to be a whole grain, it is actually a seed, but can be prepared like whole grains such as rice or barley.  Packed with protein, quinoa contains every amino acid, and is particularly rich in lysine, which promotes healthy tissue growth throughout the body. Quinoa is also a good source of iron, magnesium, vitamin E, potassium, and fiber.  It's sticky texture makes it the perfect candidate to replace sticky white rice in any Asian dish, especially sushi! This recipe is highly customizable, you can add anything you'd like!  I'll share with you one of my favorite, traditional sushi recipes using this little protein packed seed.
  • 1 cup quinoa (about 1/3 cup dry)
  • Nori sheets (seaweed paper)
  • Crab
  • Cucumber
  • Carrot
  • Green Onion
  • Avocado
  • Any other veggies/meats/or ingredients you'd prefer!
  1. Prepare quinoa on the stovetop by boiling chicken broth or any other liquid. Add the quinoa and let simmer, covered, for about 15-20 minutes.  Just make sure to have a liquid to quinoa ratio of 2:1. 
  2. Thinly julienne the veggies (cut into strips) and get out the nori sheets. 
  3. Once the quinoa has cooked, remove it from the heat and let it cool. 
  4. Assemble the sushi by laying a nori sheet down and spreading the quinoa over it in an even layer about 1-2 cm thick.  Make sure to leave an open area of nori sheet along one side so it can stick together when you roll it up! 
  5.  Layer the rest of your ingredients near the middle of the sheet. 
  6. Slightly wet the end of the nori sheet that has no quinoa on it and roll up the sushi towards the end of the bare nori sheet.
  7. Cut the sushi roll into pieces and devour that shiz. 
Note: Any of the ingredients inside the sushi can be substituted to fit your taste buds! :D

Vanilla Protein Cheesecake

This cake has the most incredible texture that mimics a full-fat cheesecake perfectly.  It is made with quark cheese and casein protein powder, giving it a cheesy taste and a creamy, firm texture that will have you craving more.  Quark cheese is made by warming soured milk until the desired degree of denaturation of milk proteins is met. It is then strained, producing a lower fat, pungent cheese that is incredibly pleasing to the pallet!  This cake can be made with a crust of your choice or even without a crust at all.  I'll provide one of my favorite crusts below.  Seriously, you have to make this.  You will not be disappointed! :)

Cake Recipe:
  • 2 scoops vanilla casein powder
  • 1 cup quark cheese
  • 1 cup greek yogurt
  • 2 eggs
  • sweetener if desired
Crust Recipe:
  • 1 cup dates
  • 1 cup almonds
  1. Preheat oven to 320 degrees
  2. Combine crust ingredients in a food processor and press into a pie pan.
  3. Blend cake ingredients together and pour over crust.
  4. Place in the oven for 30 minutes
  5. After 30 minutes, turn oven off and leave the cake in the oven for an additional 30 minutes.
  6. Remove from oven and EAAAT.  :D
Note: Feel free to switch up the flavors of the protein powder, resulting in a different flavor cheesecake. The possibilities are endless!

Sunday, September 22, 2013

Quest Bar Cookies

Quest bar cookies with casein filling! The greatest things known to man.

  • 1quest bar
  • 1/2 scoop vanilla casein
  • milk or water

  • 1. cut bar in four equal pieces.
  • 2. form into discs.
  • 3. place in a 350 degree oven for 4-5 minutes.
  • 4. mix casein with milk or water until its a frosting-like consistency.
  • 5. assemble cookies and enjoy! :)

Carrot Mugcake!

Why hello there! For my first recipe on this blog, I'm going to share one of my favorites. CARROT CAKE. But not just any cake. A mugcake!  If you don't know what a mug cake is, it's exactly what it sounds like.  A cake... in a mug.  Here is the recipe! :D

  • 1 egg white
  • 1 tbsp greek yogurt
  • 1 tbsp coconut flour
  • 1 tbsp almond flour (or other flour)
  • 1 tbsp vanilla whey powder
  • 1/2 tsp baking powder
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1 tbsp carrot puree
  •  1 tbsp grated carrot
  • 2 tbsp water or milk
  • 1/4 cup greek yogurt
  • sweetener to taste
1. Grease a mug with coconut oil or other oil/butter.
2. Mix all cake ingredients in a bowl and pour into the mug. Cook in the microwave for about 1 minute.
3. Combine frosting ingredients and assemble the cake.
4. Devour.
Simple as that! Easy, delicious, and healthy. Doesn't get any better.  More recipes to come, stay tuned! :)