Spiced Caramel Apple Crepe

H'yeah buddy!  Out of all of shit I've come up with, I think this one just might be the nommiest.  I'll defintely be playing around with crepes a lot more.  And I have to say, roasting the spiced apples made my apartment smell like a hug!



Whatchoo need:

150 grams diced apple (one small apple)

Butter flavored Pam spray

all spice

cinnamon

nutmeg

1 scoop of protein powder (vanilla or cake batter)

1 egg white

1/4 cup unsweetened almond milk

1/4 cup water

dash of salt

1 tsp stevia or sugar substitute

Walden Farms no caloried caramel dip (available at health food stores like Fresh & Easy, and here http://www.waldenfarms.com/products/dip_caramel.html)

Mix that shit up:

Cup the apple up into pieces about 1/2 inch long.  Spread the pieces out so they're not overlapping.  Dust them with all spice, nutmeg, and cinnamon.  Spray a heated skilled with butter flavored Pam and dump the apples in.  Then give the tops of the apples another light spray of Pam.  Heat and stir until the apples start to feel tender. BREATHE DEEP while you're doing this, it smells amazing.

While the apples are on the stove doing there thang, in a bowl mix the egg whites, salt, protein powder, sugar substitute, water and almond milk until there aren't any lumps.  Use a fork or a whisk to do this.  The batter will be THIN (incase you've never made crepes before, its nothing like pancake batter, its super thin).

Coat a small heated pan with Pam, pour half the batter in.  Pick up the pan and gently tilt it around side to side, front to back until its coated with the batter.  Cook over low heat until the top of the crepe looks dry.  Flip with spatula and continue cooking the other side.  Remove the crepe, repeat with the rest of the batter.

When that shit is all done, coat the crepes with the caramel dip and divide the apples evenly between the crepes. Roll up and enjoy nomming.  Can also be topped with extra caramel dip, or lite Cool Whip for an extra 20 calories per tbsp.

Nutritional info is dependent upon your choice of protein.

Calories: 200

Fat: 1 gram

Carbs: 22 grams

Protein: 30 grams

Breakfast Shrimp Tacos

Not rocket science here peeps, just good nutrition that will keep you satisfied through the morning.

Whatchoo Need:
50 grams grilled shrimp
3 egg whites
1/2 cup spinach
2 small low-carb tortillas (I used theses http://latortillafactory.com/products-3.aspx)

Mix That Shit Up:

Grill the shrimp by whatever method you chose.  I just grilled them in a pan with garlic and a bit of olive oil Pam spray.  If I need to tell you how to scramble egg whites, then I don't think we can be friends any more.  Throw the spinach and shrimp into the egg whites while scrambling.  Place the tortillas on a plate and cover with a damp paper towel, microwave for 30-45 seconds.  Divide up eggs evenly into the tortillas.  You can top with other things like salsa or Tabasco or Tapatio, though I didn't think they needed anything.

Calories: 198
Fat: 4 g
Carbs: 20 g
Protein: 32 g

Chocolate Peppermint Meringue Puffs

Game recognize game.  Shot out to my homie at http://www.vanillabeanlean.com/  She is living proof that ANYONE can find time to eat healthy and yummy food!  One of my favorite recipes she posted is the Egg Puffs.  Why?  Because they're super easy to make, super quick, and fun to experiment with.  Here's my egg puff experiment of the day...

Chocolate Peppermint Meringue Puffs

Whatchoo Need:

3 egg whites

2 tsp unsweetened cocoa powder

2 tsp stevia or other sweetener

1/2 tsp peppermint extract

OPTIONAL: 1/2 tsp cream of tartar, 1/2 tsp xanthan gum

Mix That Shit Up:

Whip the living shit out of the egg whites using whatever manner you have available to you.  I used an electric hand mixer.  Whip until egg whites thicken and form stiff peaks.  (Then start giggling because I said "stiff" and you know your sense of humor is just as dirty as mine.)  Then add in the other shit until well mixed.

Bake on wax or parchment paper at 350 for 8 minutes.  THAT'S IT!  Super quick and easy recipe!

Calories: 50

Fat: 0 g

Carbs: 0 g

Protein: 12 g



Key Lime Pie



Okay, so its not really a pie, more like a cake.  Whatevs, it's INSPIRED by Key Lime Pie, tastes like one, and yeah. 

Whatchoo Need:
1 scoop Vanilla protein (I used Dymatize Elite Gourmet Vanilla)
1 tsp baking powder
1 tsp stevia (or other sweetener)
1 tbsp fat-free Greek yogurt
3 tbsp lime juice
Graham Cracker flavored Capella drops (can be purchased here http://www6.netrition.com/capella_flavor_drops.html)

Mix that shit up:
Mix the protein, baking powder and sweetener together.  Add in 3 tbsp of lime juice and mix carefully lest you desire to have powder all over the place.  Add in the Greek yogurt and 5 drops of Graham Cracker Capella and stir until its blended.  Pour into a greased oven safe bowl or ramekin.  Bake at 350 degrees for 9 minutes.  I like this one underbaked so its a little gooier and more like a pie consistency.

Calories: 125
Fat: 1.5 g
Carbs: 5 g
Protein: 24 g

*Optional: Top with 2 tbsp of Lite Cool Whip for a delicious 20 extra calories (as pictured)

Marble Fudge Protein Cake

No pic with this one yet... I need to work on my marbling skillz yo!  Still, tasted AMAZING!

Whatchoo Need:
Vanilla portion:
1/2 scoop vanilla protein (as always I used Dymatize Elite Gourmet Vanilla)
1 tsp vanilla extract
1/2 tbsp stevia
1/2 tsp baking powder
1 tbsp water
1/2 tbsp non-fat Greek yogurt

Chocolate portion:
1/2 scoop chocolate protein (yup, I used Dymatize)
1/2 tbsp unsweetened cocoa powder
1/2 tbsp stevia
1/2 tsp baking powder
1 tbsp water
1/2 tbsp non-fat Greek yogurt

Mix that shit up:
Mix dry ingredients together for the vanilla and chocolate portions separately.  Then mix in the yogurt and water.  Consistency should be thick like pudding.  Spray an oven safe bowl or ramekin with cooking spray.  Simultaneous pour the vanilla and chocolate mixtures into the ramekin.  Swirl them together with a toothpick.  Bake at 350 degrees for 10 minutes.

NOTE:  If you get distracted doing dishes and leave the cake in the oven for too long despite the fact that the oven timer is dinging like fucking crazy but your mind is preoccupied, and your cake comes out dry, pour coffee on it.  It's frickin delicious!

More coming...

Sorry I haven't posted any recipies in a few days.  I'm competing in 2 days and again next weekend so just focusing on training for the next week and a half.  I have a TON of recipe ideas to play around with after my shows so stay tuned my darlings...

And if you have any ideas or requests of foods and/or flavors that you'd like me play around with, don't hesistate to ask!  I'm always open to ideas!

Forrest Gump 'Shrooms



I was watching Forrest Gump this evening, and had a sudden urge to make shrimp.  Well Bubba naming off all his ways to cook shrimp forgot to mention that you can stuff mushrooms with them.  Well I definitely cooked up little pieces of Heaven.

Whatchoo Need:
70 grams cooked diced shrimp (I pan grilled mine with garlic)
75 grams fat free cottage cheese
1 egg white
1/3 cup chopped basil
12 baby portobello mushroom caps
Salt & pepper to taste

Mix that shit:
Mix the cottage cheese, egg white, basil, salt, pepper and shrimp together.  Place mushroom caps in an 11 x 13 baking pan (the 'shrooms sweat a lot when they bake so I wouldn't use a cookie sheet).  Spoon the mixture into the mushroom caps.  Bake at 350 for 10 minutes.  Makes 12, I ate 6.

Total macros for all 12 'shrooms:
Calories: 175
Fat: 0 g
Carbs: 11 g
Protein: 31 g