epicureanbodybuilder:

After playing around with Casein Protein powder, I came up with these cookies. I like to call them “No mo’ muffin top cookies” because A.) They are somewhat of a hybrid of muffin top/cookie and B.) It sounds so catchy!
 

• ¼ cup oatmeal flour (if you can’t buy oatmeal flour, grind oatmeal in a food processor until it resembles flour)
• 1 scoop casein powder (Creamy Vanilla Flavor)
• 2 Tablespoon Splenda
• ½ teaspoon baking powder
• 1 teaspoon cinnamon
• ¼ cup eggbeater
• 2 Tablespoon Fat Free Fage + 2 Tablespoon fat free MILK
• ¼ cup blueberries

Preheat oven 350 degrees
Combine oatmeal flour, casein powder, splenda, baking powder and cinnamon. Mix in Fage and milk. Stir until it looks like cookie dough. Gently mix in blueberries.

Drop dough by rounded tablespoon onto a cookie sheet (line with parchment paper). Gently flatten cookie and bake for about 9 minutes.Top of cookie will still be soft (don’t let it harden out!). Best eaten when it’s still warm!

Nutritional Info

• Protein 36g
• Fat 2.5 g
• Carbs 24g

epicureanbodybuilder:

Cauliflower replaces potatoes in this version of the classic comfort food. 

Cauliflower Topping:

• 1 Package (10 oz) frozen cauliflower
• Salt and Pepper
• 2 teaspoon garlic powder
• 1 teaspoon Italian Seasonings

*if allowed, add 1/4 cup fat free cheddar cheese*

Boil cauliflower until it is soft enough for a fork to pierce through. Drain and put in a large bowl. 

With a fork (or if you have a potato masher), mash until the cauliflower resembles mashed potatoes (you can also use a blender, but I usually avoid it because it is something extra to clean!)

Season and mix with salt and pepper, garlic powder and Italian seasoning. Set aside.

Meaty Bottom:

• 1 package lean ground turkey (I use Jennie O’s Lean 93/7, 20 oz)
• 2 teaspoon fennel seed
• 1/2 teaspoon chili pepper
• 1/2 teaspoon black pepper
• 2 teaspoon garlic powder
• 2 teaspoon onion powder
• 1 teaspoon oregano
• 2 teaspoon Worcestershire sauce
• 1/2 medium onion, diced
• 1/2 medium green pepper, diced
• 2 clove garlic, diced
• 1 cup chicken broth (or bouillon)

Preheat oven to 350 degrees 

1. In a bowl combine ground turkey, garlic and onion powder, fennel seed, chili pepper, black pepper, oregano and Worcestershire sauce. Set aside

2. In a pan over medium high heat, saute onion, green pepper and garlic until soft. Add turkey mixture and cook until most of the pink in the turkey is gone. Add broth and simmer for about 5 minutes. Add turkey to a baking dish and top with cauliflower mixture (top with cheddar cheese if your diet allows). Bake until heated through (and cheese has melted) about 25 minutes

Nutritional Info for whole recipe:

• Protein 118g
• Fat 41g
• Carbs 39g

*if you added cheese, then it would be Protein 127g, fat 41 g and carbs 41g*

epicureanbodybuilder:

“I’m so rumbly in my tumbly, time for something sweet to eat!”- Winnie the Pooh

I got a request on Fitocracy by the user, teamyoth for brownies that were low in fat, packed with protein AND delicious. I’d like to say that these hit the spot for when the chocoholic cravings come by!

Ingredients

¼ cup oatmeal flour (if you can’t buy oatmeal flour, grind oatmeal in a food processor until it resembles flour)
1 scoop casein powder (Creamy Vanilla Flavor)
2 Tablespoon Splenda
½ teaspoon baking powder
2 Tablespoon Hershey’s Dark Chocolate cocoa powder

 ¼ cup eggbeater

2 Tablespoon Fat Free Fage + 2 Tablespoon fat free MILK

If available, also add 1/2 teaspoon espresso powder or instant coffee to the batter
 
Preheat oven 350 degrees
Combine oatmeal flour, casein powder, splenda, baking powder and cocoa powder (and coffee if you have it). Mix in Fage and milk. Stir until it looks like brownie batter. If it is too thick, add a tablespoon of water.
 

Spray a ramekin with nonstick spray and place batter in it (mini muffin pans also work to make it bite sized). Bake for about 10-12 minutes. Top of brownie will still be soft (don’t let it harden out!). Best eaten when it’s still warm!

Nutritional Info

• 40g protein
• 4 g fat
• 28g carbs

epicureanbodybuilder:

Jerk Chicken

Ingredients:

• 1 garlic clove, minced
  
• 1 teaspoon ground thyme
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon cayenne pepper
• 1 teaspoon ground allspice 1 teaspoon ground black pepper1 tablespoon lime juice
• 1/4 teaspoon salt
• 1/4 cup greek yogurt
• 8 oz Chicken Breast (bone in or boneless)

1. Prepare spices. Spray some cooking spray unto a pan. Saute garlic for 1 minute until fragrant. Add spices. Stir spices for 30 secs. Take off of heat. Split spice mixture in half into two bowls.

2. In smaller bowl combine spice mixture with 1/2 Tablespoon lime juice and 1/4 cup yogurt. In a larger bowl combine spice mixture with 1/2 Tablespoon lime juice and 1/4 teaspoon salt (this will be your spice rub).

3. Prepare chicken. Take off skin. If bone in, split breasts in half cutting through the bones. Score chicken pieces with two 1/8” cuts on one side per piece. Place chicken into large bowl Work spice rub into chicken. Set aside for 30 minutes at room temperature. After 30 minutes, pour yogurt over chicken and toss.

4. Heat oven to 325 degrees. Line baking sheet with foil and place wire rack on top. Place chicken score side down on wire rack and bake for about 22 minutes. Breast meat should register 125 degrees. Pull out chicken and turn on broiler. Turn chicken score side up and cook chicken an additional 8-15 minutes depending on broiler. Breast meat will register 165 

5. Let chicken rest 10 minutes before serving.

Nutritional Info

• Protein: 76 g
• Fat: 17.5 g
• Carbs: 4.5g

thespartanwarrior:

• “How do you ALWAYS eat healthy? You never cheat or splurge.”

There are several answers for this:

1. I don’t crave food, I crave my fit and healthy body
2. I don’t cheat, but I bend the rules on rare occasion to make something fit my macro-nutrients that I might want to partake in with friends/family; e.g. eating out, fast food, sporting events food, fair food, etc.
3. I hack (edit) my food

That last one is the secret to everything.

Eating healthy doesn’t have to taste like garbage. In fact, eating healthy tastes better to me than not eating healthy. I’m fueling my body. I respect it. I want to care for it. I’m feeding the machine. Oh, and punctuating on that last point in my list.. I know how to make things taste awesome.

You see that picture up there? That’s just a few of my secret FitFood hacks that I’ve discovered over the course of my healthy cooking and eating adventures.

• “What exactly are your FitFood hacks and are there others?”

My FitFood hacks are the things that give my meals and foods some pizazz. Some of the things that I consume I just plain don’t like the taste of by itself, or I’ve grown to feel that the taste of a certain item is bland. This is where my FitFood hacks come in to play. All of these have little to no calories/carbs/fats/sugars or add some sort of healthy punch.

• Walden Farms Strawberry Spread
• Walden Farms Pancake Syrup
• Walden Farms Chocolate Syrup
• Kraft Horseradish Sauce
• French’s Horseradish Mustard
• Walden Farms Mayo
• Santa Barbara Mango-Peach Salsa
• Pompeian Canola/Extra Virgin Olive Oil Plus Omega-3 DHA
• Smart Balance Omega Non-Stick Cooking Spray
• Sriracha
• Extra Virgin Coconut Oil

Not Pictured: cinnamon, I Can’t Believe It’s Not Butter Spray, yellow mustard, ground black pepper

• “Tell me more!”

Many times you’ll find around the produce aisle an organic food items section. This is where the ever elusive Walden Farms products hide. They are the staple in my kitchen for food hacking. Their entire lineup of products has zero calories, zero carbohydrates, zero sugar, zero fat and no gluten. Walden Farms has more than what I have shown here such as BBQ sauces, caramel and marshmallow dip, salad dressings, fruit syrups, fruit spreads, pasta sauces, ketchup, veggie and chip dips, etc. My suggestion to you is to find a store that sells their items or buy online from their website.

Outside of Walden Farms there are many other great spices, sauces and condiments you can add to food to make them taste better and even be healthier for you and add nothing negative to the nutritional profile.

This leads me to the big brother talk.

No more excuses of food that’s bad for you tasting better. I just took the ability for you to say that away. I will not accept anyone trying to justify poor eating habits due to taste.

If you want something bad enough, you’re going do whatever you can in your power to make it happen.

No oat oatmeal, or noatmeal, is a great protein packed breakfast when you’re sick of the old eggs and bacon standby, and is a good alternative for cereal junkies.(Adapted from marksdailyapple.com)
Ingredients:

• 1oz. walnuts
• 1oz. pecans
• 2 tablespoons ground flax seed
• 1/2 – 1 teaspoon ground cinnamon
• 1 pinch of ground nutmeg
• 1 pinch ground ginger
• 1 tablespoon nut butter
• 1/2 cup natural/unsweetened apple sauce
• 1 scoop protein powder
• 1/4 cup unsweetened almond milk (add more if you prefer it a little runny)

Directions

1. Add walnuts, pecans, flax seed and spices to a food processor and pulse until coarse— you don’t want it to be a powder

2. In a separate bowl, whisk together the protein powder, almond milk, apple sauce and nut butter. It should have a slightly custardy texture

3. Stir in nut and spice mixture

4. Microwave or heat on stovetop until your noatmeal reaches desired thickness, stirring as it cooks.

Nutrition info** (makes 2 servings)

Calories per serving: 370

Carbs per serving: 15g

Fat per serving: 22g

Protein per serving: 18.5g

**may vary slightly depending on what nut butter you opt to use; nutrition facts based on almond butter

Photo via

Om nom nom. Recipe inspired from this recipe. Serves 2, or you can use half the pasta and then keep the portions for everything else if you need extra protein for the day.

Ingredients

• 1 chicken breast, sliced into tender-size pieces
• 4 oz. fettuccine
• 1 tsp olive oil
• 2 tbsp vinaigrette dressing, divided (I used Kraft Greek Vinaigarette made with Olive Oil, but pretty much any vinaigrette would work well)
• 1/4 cup part-skim mozzarella
• 2 cloves garlic, minced
• 1 small tomato, diced
• 1/4 cup roughly chopped basil
• Salt and pepper

Preparation

1. Season chicken breast with salt and pepper and marinate in 1 tbsp. dressing for at least 10 minutes.
2. Start boiling water for pasta and cook the pasta until it is almost done.
3. While the pasta is cooking, combine the tomatoes, garlic, basil, cheese, and remaining dressing in a small bowl. Season with salt and pepper.
4. Heat up grill pan. When it’s nice and hot, start grilling the chicken. Don’t add any oil to the pan - the oil from the dressing will be enough to ensure it doesn’t stick.
5. When the chicken is nice and toasty on one side, flip the chicken and dump the tomato mixture on top. Cover with a lid and turn down heat to low. Cook for about 5 minutes, or until the chicken is cooked through. 
6. Drain pasta and toss in the olive oil and a little salt. Add pasta to the pan and combine it all together.
7. Plate it up and eat! 

Nutrition (Serves 2):

• 438 calories
• 37g protein
• 45g carbs
• 12g fat

(via kristenegetsit.tumblr.com)

Ingredients:

• 1 large purple eggplant cut into rounds about 1/4” thick
• 14 ounces whole, peeled tomatoes or 4-6 fresh whole, peeled, seeded Roma tomatoes
• 1/2 white or yellow onion, diced
• 1 Serrano pepper, whole
• 1 spaghetti squash cut in half length-wise
• Parmigiano Reggiano
• Extra virgin olive oil
• 1 Tbsp butter (optional)
• 1 ounce vodka
• Herbs: thyme, Italian basil, oregano to taste
• Sea salt
• Fresh ground pepper

Preheat oven to 350 degrees Fahrenheit.

Arrabiata tomato sauce:

1. In a well-seasoned iron skillet or saucier, sauté  diced onion in olive oil (about a tablespoon) over medium-high heat.  You may add a diced carrot as well, if you’d like.
2. Add tomatoes, crushing with your hand as you add them to the pan.  Allow tomatoes to carmelize.
3. Toss in the whole Serrano pepper and let the sauce cook down (about 10-15 minutes).
4. Add herbs and as much fresh ground pepper as you’d like, stir through.
5. Add vodka, stir into sauce and allow to simmer on medium-high heat for several minutes.  Vodka brings out the flavor of tomatoes nicely without imparting any flavors of it’s own like other alcohols could.  You could also use red wine or brandy, however these will impart their own specific flavors.  If you’re concerned about adding alcohol to the sauce, keep in mind that you are using a very small amount and the alcohol itself will cook off as you simmer the sauce.
6. Once the sauce has thickened and darkened, remove the Serrano pepper and herb stems.
7. Stir butter into sauce.

Spaghetti Squash:

1. Coat the flesh-side of the spaghetti squash halves with olive oil.
2. Salt and pepper the halves as well.
3. Lay flesh-side-down on a baking sheet and roast in the oven for 40 minutes.

Eggplant Parmesan:

1. While the sauce is cooking, brush eggplant rounds with olive oil. 
2. Add salt and pepper.  
3. In a hot skillet, brown the eggplant.
4. In an oven-safe dish (e.g. a Pyrex pie dish), layer the arrabiata sauce and eggplant.
5. Bake 15 - 20 minutes.
6. Add parmesan as desired (in moderation).
7. Bake for about 5 more minutes or until the cheese takes on color.

To serve, use a fork to coax the spaghetti-like strands from the squash to the plate then adorn with the baked eggplant and sauce.

(via kmeiselle.tumblr.com)

Tuna Burrito (protein punch!)

• 1 tomato
• 1 egg
• 100g tuna
• chopped green onion
• oregano
• 1 pita/tortilla

Nutrition Profile: 1 serving

• 340-350 calories
• 35-36g of protein
• 13g of fat
• 19.3 g of carbohidrates
• 1.6 g of dietary fiber
• 2.6 g of sugars

(via fitjoyable.tumblr.com)

4 servings (two slices per serving as pictured) 

95 calories; 6 g carbs; 5 g protein; 4 g fat

Ingredients: 

• 1/2 head of cauliflower, grated 
• 1 whole egg, plus one egg white, lightly beaten
• 1/4 cup 2% shredded mozzarella cheese
• Herbs and spices - whatever you love!
• 1 teaspoon olive oil

Directions:

1. Preheat oven to 350 degrees.
2. Mix all ingredients together [except oil] in a large bowl until evenly distributed.
3. Line a Pyrex dish with parchment paper and use olive oil to grease the parchment paper.
4. Spread and flatten the cauliflower mixture on the parchment paper evenly - about 1 inch thick. Square off the edges so it looks like a rectangle or square.
5. Bake for 40 minutes until slightly dried out, browning, and firm to the touch.
6. Remove from oven and using a spatula carefully peel away from parchment paper. Flip over and return to oven for 10 more minutes.

They are a little eggy, but the longer you cook them, the more bread-like and crispy they become. I really loved them!

Enjoy!

(via healthiereveryday.tumblr.com)

Ingredients:

• 1 large carrot cut into matchsticks
• 6 green onions sliced on the bias
• 4 roma tomatoes*, diced
• 1 jalapeno sliced into rings
• Romaine lettuce, cut or torn into strips
• 1 lb extra large, raw, shell-on, frozen shrimp
• 1/2 package Korean sweet potato vermicelli

While prepping the veg, fill a 1 gallon soup pot halfway with cold water.  Add salt, fresh ground pepper, Korean chili power (medium grind), lemon, and sesame oil to taste.  Bring to a boil.  Add shrimp.  Bring to a boil once again and cook for about 3 minutes, uncovered.  Remove shrimp from water with a slotted spoon; transfer to bowl and place in freezer to chill.  Do not throw out the boil water, this will be used to cook the vermicelli.

Add the vermicelli to the boil water.  Stir to separate the noodles and allow to cook (uncovered) for 7 - 10 minutes.  When cooked, remove noodles from liquid with tongs and rinse with cold water.

Layer the lettuce, noodles, veggies and shrimp.  Dress with low sodium tamari, sesame oil, rice wine vinegar, and hot sauce to taste.

Prep time: 15 minutes
Cook time: 10 - 15 minutes
Serves 2-3

(via kmeiselle.tumblr.com)

Bronana Bread

Dry

• 1 1/2 cup ground oats (I blended it until it was a flour) 
• 1 tsp. baking powder 
• 1 tsp. cinnamon 
• 2 scoops vanilla protein powder (~60 grams) 
• 3-4 packets sweetener 

Wet

• 10 egg whites 
• 1 tsp. vanilla extract 
• 2 overripe bananas 

Directions

Mix wet ingredients (I put them in the blender). Add dry ingredients. Add chocolate chips, blueberries, or nuts. Add to pan. Bake at 350 for 20-30 min., depending on thickness of batter in the pan. Top with syrup, berries, cinnamon, ice cream, or whatever. 

Nutrition Profile

Perfect for carb ups.

(via zahrada on fitocracy)

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Chocolate Tofu Protein Pudding

• 1 package soft silken tofu, drained of liquid (regular or lite)
• 3 tablespoons raw (unsweetened) chocolate powder
• 1 teaspoon vanilla extract
• 1-2 packets stevia
• 1 scoop whey powder (Optimum Nutrition Cookies and Cream, but you can use any flavor: Chocolate, Vanilla, Chocolate Mint, etc.)

Directions

Blend with blender until velvety smooth. The consistency will be a bit liquidy for pudding but will firm up in the fridge. Refrigerate for 4 hours before eating.

Nutrition Profile

• Calories: 218 -168 lite
• Fat: 8g - 4.2g lite
• Carbs: 12g (0g sugar) - 6g lite
• Protein: 29g - 29g lite

thespartanwarrior:

Protein Pancakes (no flour)

• 1/3 cup cottage cheese
• 1/3 cup quick rolled oats
• 1/8 teaspoon cinnamon
• 1/4 vanilla extract
• 2 large eggs
• 1/2 teaspoon baking powder
• Half a scoop of your favorite protein powder

Directions:

1. Blend until it’s a batter (should take a good minute on high)
2. Pour batter in small circles on medium-heat non-stick pan or flat grill
3. If you want, put a few frozen blueberries in the batter when it’s on the pan
4. Cook 3-4 minutes a side, until lightly brown
5. Top with sugar-free syrup (Walden Farms Calorie-free Pancake and Chocolate Syrup), banana, and/or berries. 

Nutritional Profile:

• Protein: 39g
• Carb: 31g
• Fat:14g
• Calories: 421

(via zahrada/reddit)