Pumpkin Pie Protein Bars

Pumpkin Pie Protein Bars

There’s only one problem with this Pumpkin Pie Bar recipe.

It’s too delicious.

Seriously, I always end up having to give these bars away or else I’ll keep snacking on them!

I first started making these bars about 10 years ago and they still make me as happy as ever! I’ve tweaked the recipe over the years – it’s forgiving, especially the base recipe. (NOTE: You likely will not have good luck substituting non-dairy milk in the filling.)

Since I enjoy a “oat-ier” base because of its heartier/nuttier taste, I make my own oat flour. Feel free to experiment with other flours – just remember: nut flours require less butter since they come preloaded with healthy fats.

Pumpkin doesn’t always get the respect it deserves. It’s very nutrient dense (it has a lot of nutrition in it for its caloric load) and yet it can still taste like a treat.

Keep these stored in the fridge until you’re ready to enjoy!

Pumpkin Pie Bars

Base
1/2 cup oats
1/2 cup oat flour (I grind oatmeal in my high-speed blender)
1/2 cup flour (experiment with your favorites)
1/2 cup brown sugar
1/3 to 1/2 cup cold grass-fed butter, cut into small cubes

Filling
2 cups organic skim milk
3 tsp pumpkin pie spice
1/2 tsp salt
1 15-oz can real pumpkin puree
5 scoops (equal to 125 g) vanilla protein powder (OWYN or Sun Warrior are my go-to brands)
3 large organic omega 3 eggs
Coconut sugar, to taste (optional)

Preheat oven to 350. Combine first three base ingredients in bowl or stand mixer. Add the cubed butter to the other ingredients, squeezing the butter into the other ingredients to form a coarse breadcrumb-like texture. Press into a 9×13 baking pan, and bake for 12 minutes.

While that’s cooking, bring milk and spices to a boil in a saucepan. As soon as it boils, transfer to a large mixing bowl. Stir in the pumpkin first, then the protein powder, and, finally, the eggs. If using the coconut sugar, add here.

When base is ready, remove it from the oven and pour the pumpkin filling mixture on top. Place back in the oven and bake for 20 minutes or until the filling as set (it might jiggle a little in the middle, but is somewhat firm to the touch). Cool, cut into 8 pieces and store in the fridge or freezer.

Per serving: 313 calories, 10 grams fat, 4 grams fiber, 34 grams carbs, 23 grams protein.

No-Bake Cookie Oatmeal

No-Bake Cookie Oatmeal

Back in 2010 when I first published this recipe (which I’ve since updated), this was one of my favorite mini meals.

And why wouldn’t it be? It contains chocolate AND peanut butter. What could be better? It’s also filled with protein, fiber, antioxidants, and contains very little fat.

Yes, I know we are rethinking our whole relationship with fat, but it’s energy dense (high in calories) and when you’re watching your macros, that can play a role in your food decisions.

Back when I competed more regularly, this was one of my go-to breakfast meals. It powered me through my mornings and kept me feeling full till noon.

No-Bake Cookie Oatmeal

Ingredients

1/2 cup gluten-free old-fashioned oatmeal, dry
2 tablespoons PB2 (powdered peanut butter) (if you don’t have this, use 1 tablespoon “real” natural peanut butter)
1 tablespoon cocoa powder (the kind you bake with)
1/2 scoop chocolate protein powder (I use Sun Warrior)

Cook the oatmeal in 1 cup of water, as per package directions. Place oatmeal in a bowl and add dry ingredients, mixing well. If it’s not sweet enough for you (it is for me), add some stevia. Voila! Done! Delicious.

To make this richer, you can make the oatmeal using coconut or almond milk.

Nutritional breakdown:
260 calories, 7 fat grams, 8 grams fiber, 36 grams carbohydrates, 23 protein grams.

With 1 tablespoon “real” peanut butter if you don’t have access to PB2:
313 calories, 13 fat grams, 7 grams fiber, 33 grams carbs, 21 protein grams

Oatmeal turkey pizza crust

Oatmeal turkey pizza crust

I love recipes that don’t have to be EXACT. This one doesn’t — and it’s a good guilt-free way to indulge in a dish that’s usually not so healthy for us: Pizza!

I started making this back in 2011 after seeing it in an issue of Oxygen magazine, but have revised it over the years. Feel free to play around with the toppings (the last 7  ingredients).

You can add a Mexican flare with salsa, mix up the veggies, try different cheese — your choice!

Makes 1 serving

Oatmeal Turkey Pizza Crust

Ingredients:
1/2 cup gluten-free oats
1/2 tsp baking powder
1/4 tsp ground flaxseed
2 oz extra-lean ground turkey
1 cup chopped baby spinach
1/4 cup unsalted tomato paste
1/4 cup 1% cottage cheese
2 tbsp red onion, chopped
2 tbsp red bell pepper, chopped
1 roma tomato, sliced
1/4 cup sliced mushrooms
  1. Preheat oven to 350 degrees.
  2. In a bowl, mix together first 4 ingredients. Flatten this oatmeal crust into a disc shape on a baking sheet. Bake for 5 minutes, flip over and bake for another 5.
  3. In a mixing bowl, combine remaining ingredients. Spread out on top of the oatmeal cake.
  4. Bake until cheese melts. Sprinkle with fresh parmesan (optional) when it comes out of the oven
Banana cheesecake protein shake

Banana cheesecake protein shake

I’m going to let you in on a little secret. Sometimes I sneak some not-that-“clean” food into my healthy-ish meals.

Because sometimes a gal just has to eat something that tastes like cheesecake but that doesn’t blow her macros through the roof. Am I right?

This Banana Cheesecake Protein Smoothie is a case in point. The sugar-free, fat-free cheesecake pudding mix in this recipe makes this smoothie thick, luscious and decadent … and that’s not a bad thing, in my book.

Try it! This was originally posted in 2011, but I updated it to make it even “cleaner” … except for the instant pudding mix. πŸ™‚

Banana Cheesecake Protein Smoothie

Ingredients:

1 scoop vanilla protein powder (I use Sun Warrior brand)
1 tbsp sugar-free fat-free cheesecake pudding mix
1 cup coconut milk
1 medium frozen, sliced banana
small amount of water (if needed)

Place first four items in a high-speed blender and mix well. Add a little water if it’s too thick. Drink. Yum!

How to Roast Frozen Veggies (and Save Money!)

How to Roast Frozen Veggies (and Save Money!)

Don’t you hate throwing away food? 

It’s kind of like throwing away money.

The thing is, you probably never intend to throw away food when you buy it. But here’s the usual scenario:

You go to the grocery store and, with perfectly good intentions, buy fresh veggies. When you get home, you only use some of that beautiful produce and by the time you want to use the rest of it, it’s gone bad.

Gross.

This is why I mostly use frozen veggies. They save money over the long run and the nutritional breakdown between fresh and frozen veggies shows they are comparable (1).

The problem with frozen vegetables is that sometimes the texture can be off or they can taste a little bland. That’s why I’ve become kind of a ninja when it comes to preparing frozen veggies.

One of my favorite uses for frozen veggies is to roast them, especially during the fall and winter. They caramelize, which makes them sweet and delicious, plus they get a little crispy. So good!

And even better is the fact you can roast them straight-up from their frozen state. No thawing required!

The Secret to Perfectly Roasted Veggies

Here’s the trick: You have to preheat the pan AND the oil to prevent your veggies from getting soggy as they thaw in the oven.

Last weekend I had a terrible case of insomnia so I got up super early and decided to get my grocery shopping done … and that meant I had to go to Walmart because it was the only store open. I am not a huge fan of the produce section at my local store, so I hit the freezers for my veggies.

Bonus: I scored a 5-lb. bag of California blend veggies (carrots, broccoli, and cauliflower) on sale.

When I got home, I roasted the whole bag and had veggies on-hand for several days.

This method will work with nearly every kind of veggie, but keep in mind that thicker/bigger veggies (like broccoli) will take longer to roast than small veggies (like sliced carrots or green beans).

How to Roast Frozen Vegetables

  • Line 1 or 2 rimmed baking pans with foil (to help with cleanup later).
  • Put 1-2 tablespoons of high-heat oil (such as coconut oil or avocado oil) on the pans.
  • Place pans in oven heated to 425 to 450 degrees to preheat. (I like hotter ovens for thicker/bigger veggies.)
  • Meanwhile, coat the frozen veggies in a small amount of fat/oil. The oil not only helps with taste but also can help your body better use the micronutrients contained in the veggies.
  • When the oven is heated, CAREFULLY remove the pans from the oven and make sure the oil is equally dispersed in the pan. 
  • Add the veggies in a single layer.
  • Place pans in oven.
  • Cook for 30 to 45 minutes (again, thicker/bigger veggies take longer to cook). Carefully stir the veggies every 15 to 20 minutes to ensure even roasting.
  • When done, remove from oven and season with salt/pepper/herbs/spices.

How To Serve Roasted Veggies

How To Roast Frozen Vegetables

Roasted frozen veggies with balsamic glaze and a sunny-side up egg.

Roasted vegetables make a delicious side dish, and they taste even better the next day.

Personally, I do not like microwaving leftover roasted vegetables because they get mushy, so I usually heat them in a pan on the stove. It’s a win-win: it only takes a few minutes, and they taste better.

You can use them cold in a salad sprinkled with goat cheese, dried cranberries, and vinaigrette; make a warm salad with greens and chicken or shrimp; or top them with an egg (one of my lunchtime faves).

Seriously, roasting your frozen veggies will make you appreciate your grocery’s freezer section!

Super-Easy Low-Calorie Frittata Recipe (So Filling!)

Super-Easy Low-Calorie Frittata Recipe (So Filling!)

The other night I made a delicious meal – OK, actually 8 meals – that required no chopping whatsoever.

Basically, all I did was throw a bunch of stuff in an oven-proof skillet and, barely 30 minutes later, ended up with a nutritious, filling and low-cal meal that tasted great. 

That’s why I love frittatas, which are kind of like Italian omelettes but require absolutely no folding or flipping. That means cooking them requires very little actual cooking (yay!).

Plus, they’re pretty much infinitely versatile and are a great way to use up any veggies or ingredients that you have left over in the fridge.

Low Calorie Frittata Recipe 

I made this frittata for my dinner on a Sunday night and, after I ate, I still had seven meals left. Well, in theory anyway, because it tasted so good that on Monday, I actually ate two servings for lunch (but once you look at the nutrition numbers, you’ll see that’s not a big deal).

Yes, the purist in me doesn’t love convenience foods. But the realist? Sometimes you gotta do what you gotta do, and this recipe heavily relies on canned/packaged foods. But as “convenience” foods go, the ones I’ve included in this recipe are fairly harmless.

The feta cheese in this recipe doesn’t necessarily go with the Mexican theme of the rest of the ingredients, but it’s what I had the fridge and I like its zesty flavor. If you have a different cheese on-hand … or if you want to go without cheese … that’s OK. If you do a swap out, know that the nutrition info might be a bit different.

And just as you can swap out the cheese, you can also use different bean varieties and also different veggies.

But I happen to like this combo because it’s basically rinse, toss it into the pan, and cook.

Calories Count in Weight Loss

If you’re looking to make a change in your body composition, knowing exactly how much you’re eating is vital. Calorie are the units we use to measure both how much fuel we take in and how much we expend.

Creating into a modest fuel deficit is (eating just slightly less than we burn off) is the key to long-term and healthy fat loss.

Here’s how to track your calorie intake: 6 Science-Backed Reasons to Rethink Your Food Journal.

 

5-Ingredient Frittata
Serves 8
No chopping required for this recipe. Just rinse the ingredients, throw them in a skillet, and a half-hour later it's time to eat.
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194 calories
16 g
19 g
7 g
19 g
3 g
252 g
821 g
5 g
0 g
2 g
Nutrition Facts
Serving Size
252g
Servings
8
Amount Per Serving
Calories 194
Calories from Fat 58
% Daily Value *
Total Fat 7g
10%
Saturated Fat 3g
17%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 19mg
6%
Sodium 821mg
34%
Total Carbohydrates 16g
5%
Dietary Fiber 5g
18%
Sugars 5g
Protein 19g
Vitamin A
52%
Vitamin C
13%
Calcium
24%
Iron
22%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tbsp olive oil
  2. 6 cups raw baby spinach, washed
  3. 15 oz can of black beans, rinsed
  4. 16 oz. jar of salsa
  5. 32-oz carton of egg substitute
  6. 6 oz. reduced-fat feta cheese crumbles
Instructions
  1. Preheat oven to 350 degrees.
  2. Heat oil in a large oven-proof skillet. When it's hot, add baby spinach, cooking until wilted.
  3. Add black beans and stir for 3 minutes.
  4. Add salsa and cook for 1 minute.
  5. Stir in carton of egg substitute, stirring to make sure ingredients are evenly dispersed.
  6. Add cheese, stirring gently to incorporate into the mixture.
  7. Cook on stove for 3 to 5 minutes, then move the skillet to the oven, and cook until set, about 30 minutes (this will depend on the size of your skillet).
  8. Remove from heat and let cool slightly. Cut into 8 slices.
beta
calories
194
fat
7g
protein
19g
carbs
16g
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