Author: fitfoodiefollower

I love food, fitness, and following God. I love creating food and challenging myself through fitness. I'm a wife, momma, an ACE certified personal trainer that wants to inspire others to live their best lives and to be the best versions of themselves.

Baked Cauliflower Chocolate Oatmeal

Breakfast, Food, Recipe, Sweets

I love a good oatmeal recipe. I have been making my Peppermint Mocha Oats on repeat. However, when multiple people in the family want these in the morning, the process can be a bit inefficient. So I decided to take the recipe, modify it a bit and make up a large batch by baking it in a baking dish. The result was killer. We actually like it better. It’s almost more brownie/breakfast cake-like this way.

Cake or brownies for breakfast? Sounds great to me!

Baked Chocolate Cauliflower Oatmeal

  • Servings: 6
  • Difficulty: Easy
  • Print

The perfect make-ahead breakfast that is warm, comforting, delicious, nutritious, and a treat that everyone will enjoy.


Ingredients

  • 1 cup pumpkin puree
  • 1 TBS vanilla extract
  • 2 tsp baking powder
  • 4 TBS sugar free sweetener or Maple Syrup
  • 1-2 12 ounce microwavable bags of cauliflower rice, cooked (I have used 1 bag and 2 bags)
  • 100 grams rolled oats
  • 1 cup unsweetened vanilla almond milk
  • 20 grams sugar free chocolate pudding powder mix
  • 4 TBS cocoa powder
  • 2 eggs
  • 6 TBS liquid egg whites
  • 2-4 TBS brown sugar (for sprinkling over the top before baking)

Directions

  1. Combine all ingredients (except the brown sugar) in a large bowl.
  2. Pour into prepared 9×13 baking pan (prepare by spraying with nonstick spray).
  3. Refrigerate overnight.
  4. Preheat oven to 375 degrees (when pulling the pan cold from the refrigerator, I put the pan in the oven at the beginning and allow to warm with the oven just to be safe). Right before putting the pan in the oven, sprinkle brown sugar over the top.
  5. Bake for 35-40 minutes. If making ahead for the week – it’s ok for it to be a little gooey in the center. It will come together when stored in the refrigerator. Also, when reheating in the microwave it will cook further.
  6. Can be eaten immediately or can be stored for breakfasts for the week.
  7. Reheat in the microwave for 1.5-2 minutes.
  8. Serve with a dash of almond milk, nut butter, berries, and/or other toppings of choice.

Nutrition

Per Serving: 176 Calories; 26.6 g Carbohydrates; 3.8 g Fat; 9 g Protein.

What I Used To Make This Recipe

American Dream Nut Butter is an amazing nut butter addition. I love this company so much. They are a small, local, Indiana-based company that gives 10% of all their proceeds to troops overseas. Their commitment to giving back is one that is admirable – not to mention their nut butters are Off. The. Charts!!! They somehow manage to add amazing flavors and add-ins to their very own almond and peanut butter while also managing to make them with less fat, less carbs, and higher protein than traditional nut butter. Win, Win, Win!!! FITFOODIE10 will save you money when you use my code.

As an Amazon Associate, I earn from qualifying purchases. However, this will not and does not change your price. Only shares some of the commission.

Instant Pot Cheese Tortellini Vegetable Soup

Food, Recipe, Soup

YUM. I saw this recipe posted on by Tierghan on Half Baked Harvest, and had to try it! When I wasn’t feeling well a friend of mine brought us a soup with tortellini in it, and ever since, I have had a craving for this pasta. So yum.

So when I saw this recipe, I immediately added tortellini to my shopping list🤣. I made some tweaks to lighten it up a bit, but I don’t believe the tweaks compromised the original recipe at all (at least in my opinion).

The original recipe calls for chopped kale to be added at the end. I think spinach works great as well. Also, my kids aren’t huge on greens added to their soups, so I actually don’t add this to the pot of soup. I just put the greens at the bottom of my soup bowl. When the soup is super hot, right out of the pot, it cooks the greens just fine. However, this is maybe why I might prefer the spinach to the kale as it cooks quicker and is more tender.

Instant Pot Cheese Tortellini Vegetable Soup

  • Servings: 6 HUGE servings
  • Difficulty: EASY
  • Print

Ingredients

  • 1 TBS EVOO
  • 1 yellow onion, chopped
  • 4 cloves minced garlic
  • 2 tsp dried thyme
  • 1 TBS dried basil
  • 1 TBS dried oregano
  • 1.5 tsp fennel seeds
  • 1 tsp paprika
  • 1 pinch red pepper flakes
  • salt and pepper to taste
  • 2 TBS tomato paste
  • 6 carrots, chopped (about 200 grams)
  • 4 celery stalks, chopped (about 100 grams)
  • 1/2 cup dry white wine (can sub broth but recommend the wine)
  • 6 cups low sodium vegetable broth (or beef/chicken broth)
  • 4-6 cups roughly chopped spinach or kale
  • 1/2 cup nonfat milk
  • 1/3 cup grated parmesan cheese (and more for serving)
  • 1 pound fresh cheese tortellini

Directions

  1. Set Instant Pot to saute. Add the olive oil, onion, carrots, celery, garlic, thyme, basil, oregano, fennel, paprika, and a pinch of salt and pepper. Cook 5 minutes, until very fragrant. Stir in the tomato paste. Turn the Instant Pot off.
  2. To the Instant Pot, add the wine, broth, and a pinch of pepper flakes. Cover and cook on high pressure for 6 minutes.
  3. Once the 6 minutes is up, you can allow it to release pressure naturally or quick release is fine if time is of essence. Once ready to proceed with the rest, set the Instant Pot to saute. Stir in the milk, parmesan and tortellini (if using kale – add this as well). Cook until the kale is wilted, about 10 minutes. Turn the Instant Pot off.
  4. If using spinach and/or have other picky eaters eating this, you can put the spinach in the bottom of the soup bowls (for those who like the greens). Leave it out of those who don’t prefer them.
  5. Serve the soup topped with additional parmesan, if desired.

Nutrition

Per Serving: 372 Calories; 56 g Carbohydrates; 14 g Protein; 12 g Fat.

What I Used to Make This Recipe

As an Amazon associate I earn from qualifying purchases. However, this does not change your price, rather shares some of the commission.

Grinch Popcorn

Dessert, Favorites, Food, Lifestyle, Recipe, Sweets, Treats

A beloved tradition in our house this time of year is to make Grinch Popcorn and watch The Grinch. We love the newest animated version of The Grinch so very much – Cindy Lou Who just has our hearts. In my humble opinion she embodies the spirit of Christmas.

This popcorn is oh so very yummy. Warning – your hands might turn green while making, but no worries. It washes off and just helps you to embody your own “grinch”. 😉

Grinch Popcorn

  • Servings: 8
  • Difficulty: Easy
  • Print

A sweet, decadent sweet popcorn treat perfect for your holiday festivities.


Ingredients

  • 8-10 cups of microwave popcorn popped
  • 3 cups of mini marshmallows
  • 3 TBS I Can’t Believe It’s Not Butter Light (or butter or other butter replacement)
  • green food coloring
  • 1/2 cup red/green M&Ms

Directions

  1. Pop the popcorn and put in a large bowl. Be sure to try to pick out the unpopped seeds.
  2. Melt the butter and marshmallows in a separate bowl – slowly in the microwave (1 minute, stir, 30 seconds, stir, repeat until smooth).
  3. Add green food coloring to the marshmallow mixture – until you get it to the appropriate green color.
  4. Stir the marshmallows into the popcorn. Stir until popcorn is covered with marshmallows.
  5. Lay mixture onto a parchment lined baking sheet.
  6. Sprinkle with M&Ms.
  7. Allow to cool and enjoy.

Merry Christmas!

Coaching, Lifestyle

I’m more or less signing off for the holidays, but I wanted to be sure to wish you all a Merry Christmas and Happy Holidays!

It’s important this time of year to embrace the season, time with family and loved ones, time off of work, and time to count our many blessings.

I know I feel so blessed this year for my family and our health. We did contract COVID this year, but thankfully we all remained healthy and more or less felt fine! I lost my taste, and knew I had come in close contact with someone positive with COVID. Otherwise, I would barely have known I had the virus. My family had minor random symptoms, but nothing alarming at all! We would have dismissed every symptom as a minor cold or weariness from life. I’m so thankful!!!

I am VERY aware that this is not the case for everyone. So many (healthy) people are and have suffered greatly from the disease. So I do not take lightly the suffering that many have, are, and will endure. Prayers for those suffering!

This past year I lost both of my grandpas. The passing of these great men has made me especially sentimental and at times emotional this year. They both lived long, full, passionate lives. They were both ready for a better home awaiting them. However, their lives are a loss to those who knew them well.

This time of year is a time for gratitude and reflection. This year especially has a lot for which we can reflect. It was a year like none other. However, as I think back, there was A LOT of good that came from a year of a lot of hard. And for this I am so thankful.

Some questions I like to ask myself at the end of the year as we prepare to begin anew are:

  • What did I do well? (3 things)
  • What would I like to do better? (3 things)

This year I set a goal to get certified in Personal Training. I started in January and finished in August. Despite my kids coming home for school, COVID and quarantine crazy. I accomplished this goal, and for this I’m thankful. I started a coaching business. I have gained a really good client base, and have seen my clients have a ton of success conquering their fitness and nutrition goals. For this I am proud and thankful. Physically I have remained healthy, gotten fitter and stronger than I very thought was possible on my body. For this I am thankful.

What do I need to work on? This coming year I want to focus on pursuing peace. I am a strong-willed woman. I have strong ideas. Although I like a good discussion and can be persuaded, I don’t back down easily. I want to be more diligent in seeking peace in my home. I am GREAT at breaking up arguments and fights between my kids, but I am quick to argue myself (such a hypocrite). Nothing crazy. We don’t have a home of disruption at all. Many would be surprised that I am even writing this. However, there are so many things I could JUST LET GO. Who cares if my husband rarely puts his shoes where they are supposed to go. Who cares if my kids turn every single item of clothes/laundry inside out. Who cares if the dishwasher doesn’t get loaded like I think it should? Who cares? Seek peace and pursue it. This is my goal.

Secondly I want to be diligent with business and coaching growth and development. I am going to continue my education in nutrition and seek to do my fitness coaching as well. I would also love to continue to grow my client base!!!

Thirdly, I want to focus on gratitude. #1 and #3 are hard to quantify. I’m not sure how best to accomplish these, but they are definitely two attributes that I want to pursue and be.

How about you? For what are you thankful for this year? I would love to hear the many blessings in your lives right now as well. I know there is a lot of hard and a lot of sadness, and I don’t want to diminish any of this. But I wish you all a very Merry Christmas and a Happy Holiday season. ❤️

Home Court Advantage

Coaching, Lifestyle

There is definitely an edge that one has, or one’s team has, when at home. You are able to sleep in your own bed, you have people around surrounding you that are cheering for you, you know the court, the elements. Most importantly, you are able to maintain your routine.

As the holidays are upon us, we have parties on random weeknights. We travel to see family. We sleep in random beds. We stay up late and are awoken early. There is an endless array of food. I don’t know a grandparent or parent who doesn’t love to feed and spoil his or her family this time of year.

So how do we manage this without getting grumpy, in a funk, or just overloaded? I don’t know about you – but I love my routine. I love my bed. BUT I love my family more (sometimes my selfishness and attitude don’t reflect this, but ultimately I do!).

So how do I maintain some sort of health and order in the midst of the distractions, lack of routine and noise? I have a few simple tips and tricks that I strive to maintain, giving my body and my mind some consistency that I crave.

1.Hydration

So boring, right? You were probably gearing up for something fun or more interesting, but nope – water. That’s it. 😄 I chuckle because the most obvious is most often the most forgotten. Water is free. Everyone has it. Now I will say that if you are a big water drinker, you know that not all water tastes the same! So if you are going somewhere, and you know you don’t prefer their water, stick a case of water bottles in the back of your vehicle. Grab 5-6 bottles and commit to drinking them over the course of your day or event. Hydration will help your energy, your digestion, your hunger, your cravings for more and more. I could go on and on about the importance of this. If you are tempted to just keep eating because you just want to keep eating – try drinking a glass or two of water. I guarantee you will no longer be tempted because your stomach will be full, and you will feel so much better.

2. Protein

Make sure you get in your protein. For example, if I know our event is going to be a dinner – towards the afternoon or evening, I will be sure to eat high protein foods and drinks the morning and early afternoon before the event. I will save my carbs and fat for the event. The decadent foods and drinks often enjoyed at parties and events are high carbs and high fat. Now I am not saying that I think it’s important to hit your macros perfectly on the day of a party. If you want to, or have big goals, you do you.

However, I have found that if I am fueled well before an event, I am much more likely to be wise in my food and beverage choices. I am much more likely to enjoy myself without overindulging. I know that if I have egg whites, cottage cheese, nonfat greek yogurt, a protein smoothie/bowl, or protein bar before or after the event, I am much better fueled. Therefore, I am more successful at enjoying the true intention of the event (people), rather than gorging my stomach.

Also, I have been known to eat a protein bar while driving to an event because I was already feeling pretty hungry, and I knew that it would be awhile before eating. I have learned that as a mom and also daughter (I know it blesses our mothers when I help them serve), I am typically one of the last to eat. So if I am not ravenous, I am less likely to stare impatiently as everyone methodically makes their way through the food before me. 😉

3. Steps

10,000 steps a day kind of steps. Over the holidays, gyms have different hours and when traveling, exercise or a full-on workout might not be an option. So I try to at least just get in a lot of steps. Take walks with the family. Walking is free and available ANYWHERE and EVERYWHERE. Get outside, walk around the house, help in the kitchen, pick up wrapping paper, be active. You will be happier and feel better.

4. Sleep

When and how you can – try to get some good sleep. This might mean slipping away and taking a short nap, if you can nap. You might have a short night or two, but strive to make sleep a priority on the other nights.

5. Quiet Time

For me quiet time is in the morning (typically before my family is awake). I like to have some water, some aminos, probiotics, and coffee (remember – hydrate 😄). I like to journal, pray, and read my Bible. I typically have a Bible study or some formal study going, but when I travel especially, I love the YouVersion Bible App. If I am thinking ahead, I will download a plan or two. This gives me something to read and walk away with a thought or two from Scripture to hide in my heart. I’m so much better for my people if I can sneak away and have some alone time with God.

If I can’t find a place of quiet in the house, I will sneak away for a run or walk outside (be sure to pack gear for the winter!).

6. Track

There are those meals that are so hard to track. If it’s the event meal – go with it. Be moderate and wise in your choices, take only one plate, and enjoy. Otherwise, the rest of the day, I find it valuable to track my food. This way I know that I am going into the event with adequate protein already consumed and plenty of carbs and fat left for the event.

7. Jump In and Jump Out!

So you’ve got your family Christmas, the day, the meal, the event, whatever it is. So you indulge and enjoy yourself. Now what – keep going and indulging? Don’t. Just don’t. You will be miserable. One meal. One event. One day. Even one weekend will not derail your goals. They just won’t. However, be quick to bounce back into your routine of eating and nutrition. If you can jump back in the very next morning or the very next meal, you can enjoy a meal of indulgence and still feel fantastic! It’s the snowball effect of indulgence that can derail you and make you miserable. So just be quick to jump in and enjoy, but be quick to jump back out, diving back into your normal routine.

Have any questions or tips of your own? I would love to hear them! Please comment below or email me!

Have a wonderful Holiday season and a Merry Christmas! 🤗🎄

Peppermint Mocha Oats

Breakfast, Recipe

Peppermint mocha – YUM. How I love the peppermint mocha this time of year. Eat seasonally, right?🤣There is something about the cold weather and Christmas lights coming out that just inspires everything to be peppermint mocha (IMHO).

I was making myself a batch of oats the other day, and had a craving for chocolate oats. As I was mixing them up I was inspired to add some peppermint and chocolate to the batch. Yum. Such an amazing variation to the usual oats.

Now I have added a few things to the normal bowl of oatmeal that you might be reticent to try or with which to get on board. However, if you are looking for volume, a more filling bowl, more brownie-like oatmeal, I highly suggest you give these options a try.

For starters, cauliflower rice. I learned this tip from Emily. I have posted a cauliflower rice oatmeal recipe before. Why add cauliflower rice? It adds a ton of volume for minimal macros. Also, when cooked well, it is similar in texture to oats – so it is like eating twice the amount of oatmeal without the added carbs and calories.
This is the cauliflower rice I use. I get it in the frozen vegetable section of the grocery store. Simply microwave for 6 minutes.

The second ingredient is liquid egg whites. When added to a bowl of oats – it gives a creamy, cake-like, brownie-like, or baked oatmeal likeness.

You can get these in the egg section of your grocery. I buy them in bulk at Sam’s Club or Costco. They freeze if you can’t get through them quick enough.

In order to make all of this come together in all this deliciousness, it’s important to follow the directions in the recipe step by step.

The third and fourth elements that take the recipe next level is Peppermint Extract (and you can use Peppermint Stevia as well) and Chocolate Pudding mix.

Peppermint Mocha Oats

  • Servings: 2
  • Difficulty: EASY
  • Print

A delicious and satisfying bowl of comfort and joy.


Ingredients

  • 1-12 ounce bag of frozen cauliflower rice
  • 70 g rolled oats
  • 2 TBS cocoa powder
  • 2 TBS Maple Syrup
  • 100 g liquid egg whites
  • 2 tsp vanilla extract
  • 11 g (about 1 TBS) Chocolate sugar free pudding mix
  • 1 tsp peppermint extract (this will smell really strong, but when you reheat it will cook off enough that you want to add extra)
  • extra sweetener if you prefer

Directions

  1. Microwave the cauliflower rice for 6 minutes until cooked through.
  2. Combine the cauliflower rice and oats in a tall, big microwavable bowl.
  3. Add water to the oats and cauli bowl – enough to cover the two.
  4. Microwave at 70% for 5 minutes.
  5. Remove and stir in the cocoa powder, pudding mix, maple syrup, extra stevia (I add a dropper or two of Stevia).
    6. 6.Using a whisk (or I like to use a fork), stir in the liquid egg whites – stir very well (VERY important to stir well).
  6. Microwave at 70% for 5 minutes. It will look like cake. If not – microwave it for another minute.
  7. Add the extracts and divide into two dishes, allow to cool and refrigerate
  8. When ready to eat, reheat for 3 minutes in the microwave.
  9. I recommend adding a drizzle of nut butter and/or a super light drizzle of pancake syrup and chocolate syrup.
  10. Enjoy!

Nutrition

Per Serving: 287 Calories; 51 g Carbohydrates; 3 g Fat; 14 g Protein.

Infamous Sugar Cookies

Dessert, Favorites, Food, Recipe, Sweets, Treats

My mom makes the BEST sugar cookies. The BEST. She has flat out spoiled me and ruined all other sugar cookies. Hers are the standard by which I will forever compare all cookies. Think you don’t like sugar cookies? Well might I suggest trying these? And don’t worry. The recipe doesn’t make THAT many. Just enough to give you a really good batch to enjoy and freeze for later parties and treats throughout the holidays. In fact, when really doing heavy holiday baking, I will double (and have even tripled) the recipe. Because, in my opinion, when the mess is made – may as well just go with it.

We were quarantined this past week. So with nowhere to go, we took advantage of some of these fun, messy projects. The kids loved it. I was especially surprised by my 6 year old. He was maybe my most faithful “helper”!

Believe it or not underneath all of that goodness is a cookie. 🤣 This was his first cookie…he got less ambitious as his decorating progressed.

Iced Cut-Out Sugar Cookies

The cookie recipe that is the standard by which all other sugar cookie recipes are compared.


Ingredients

    Wet Ingredients
  • 3/4 cup butter, melted
  • 3/4 cup white sugar
  • 1 egg
  • 1 tsp vanilla extract
  • 1/4 cup milk
    • Dry Ingredients
  • 2 1/2 cups flour
  • 1 tsp baking soda
  • 1/2 tsp salt

Directions

  1. In an electric mixer, mix together the wet ingredients.
  2. Add in the dry ingredients.
  3. Combine. The dough will be sticky.
  4. Cover dough in the bowl. Or spray cling wrap with nonstick spray. Roll the dough in the cling wrap.
  5. Refrigerate for 2+ hours (or overnight).
  6. Allow dough to warm just enough to be able to handle.
  7. Preheat oven to 350 degrees.
  8. Roll dough on floured surface and cut into desired shapes. It’s easier to work in batches. We like our cookies to be a little thicker and softer, so I roll out the dough to be about 1/4 of an inch thick.
  9. Bake cut-outs for 8-10 minutes. We prefer ours soft.
  10. Allow the cut-outs to cool before icing.
  11. While the cut-outs are cooling make the frosting: 3-4 cups of powdered sugar (depending on how thick you prefer), 1/2 cup melted butter, 1.5 tsp vanilla extract, 1/2 tsp almond extract, 1/8-1/4 cup milk. Mix well, whipping until nice and fluffy.
  12. Ice the cookies, decorate and enjoy!

Nutrition

Per Serving: 73 Calories; 9.2 g Carbohydrates; 3.5 g Fat; 0.9 g Protein.

Instant Pot Wild Rice Soup

Food, Recipe, Soup

The instant pot. Such a wonderful invention. If you have not yet gotten yourself one. Might I suggest just do it!? Especially right now! They are priced so well during this month. On Amazon, the very one I have is on sale, $20 off. I held out for such a long time. I kept thinking, “I don’t have space for just another kitchen gadget.” However, I kept hearing so much about them. I finally rationalized the purchase by replacing a crockpot that I didn’t like (it cooked everything way too hot and fast); because it serves as a crockpot as well.

This is the exact one I have and LOVE.

Onto to this recipe. We love chicken and wild rice soup. In fact my oldest daughter requests it for her birthday meal – every year. It’s such a favorite. However, so many of the recipes call for Cream of… whatever. Which – ok – is fine every now and then, but the one recipe that we love in particular calls for A LOT of Cream of and then also instant soup packets. These things I tend to not have on hand. If you know the way I cook – it’s basically making something of what I have on hand. I don’t do well with recipes that call for really specific ingredients needed for specific times. I like recipes that are flexible with veggies, rice or pasta, meat, etc. If I can mix and match – count me in.

This is definitely that kind of recipe. In fact I made this two weeks in a row with different meats and veggies. The only thing that was consistent was the rice, chicken broth and spices.

This recipe was inspired by Pinch of Yum.

I have made this several ways. I have made it would ground turkey and chicken breast. I have added cauliflower. I have made it both with and without carrots, with and without onion…You could certainly add mushrooms…SERIOUSLY it is FLEXIBLE! Consider the recipe below the base recipe.

Instant Pot Chicken and Wild Rice Soup

A healthy, versatile, quick, and easy comfort soup.


Ingredients

    For the Instant Pot:
  • 200 g carrots (about 3 carrots), chopped
  • 200 g celery (about 5 stalks), chopped
  • 1/2 onion, chopped (or 1 tsp onion powder)
  • 1 TBS minced garlic
  • 3/4 cup uncooked wild rice blend
  • 1 pound of chicken or turkey, cooked (I have used both)
  • 4 cups chicken broth
  • 1 tsp salt
  • 1 tsp Trader Joe’s 21 Seasoning Salute (or Mrs. Dash seasoning)
  • 1 tsp Everything But The Bagel Seasoning (or dried minced onion)
  • 1/2 tsp dried rosemary
  • 1/2 tsp dried thyme
    • For the Stovetop:
  • 2 TBS I Can’t Believe It’s Not Butter (or butter)
  • 2 TBS flour (or arrowroot powder or cornstarch if GF)
  • 1 cup milk (I have used both unsweetened Almond Milk and Nonfat Dairy Milk)

Directions

  1. Throw all your ingredients in the instant pot. Set the instant pot to pressure cook for 40 minutes (manual, high pressure).
  2. You can allow the pressure to naturally release or you can quick release as well (time-permitting).
  3. When the soup is done, in a small saucepan melt the butter, whisk in the flour. Cook just a minute, whisking, and then whisk in the milk (pro tip – if you get tired of whisking or are in a hurry – pop this mixture in the blender. Zero lumps).
  4. Add the creamy sauce into the instant pot. Stir. I set the pot to saute for just a minute while stirring the two.
  5. Enjoy!

Nutrition

Per Serving: 218 Calories; 25 g Carbohydrates; 3.6 g Fat; 25.2 g Protein.

What I Used To Make This Recipe:

As an Amason Associate I earn from qualifying purchases. This post may contain affiliate links which does not change your price but shares some of the commission.

Macro Friendly Candy Cane Brownies

Dessert, Food, Recipe, Sweets, Treats

So I went from pumpkin everything to peppermint, chocolate everything. My favorite new little go-to product is this Peppermint Stevia. A dropperful of this in hot chocolate? YUM! My favorite, macro-friendly hot cocoa mix is here.

I love a good mint and peppermint brownie. I wanted to make one that was something I could eat any day of the week and still be consistent with my nutrition goals. This time of year it’s good for me to try to be as consistent as I can so to maximize my health and energy.

There is too much at stake the month of December! It’s a season of hustle and bustle, lots to time with family and friends, lots of events, lots of fun, lots of sickness…just A LOT of everything! It’s important to have fun and enjoy oneself this time of year, but I have found it’s equally important to stay dialed in when and where I can.

So here you go – a YUMMY treat, but one that you can enjoy without compromising your nutrition goals!

Macro-Friendly Candy Cane Brownies

A nutritious yet fun and yummy treat for your the holidays and winter comfort.


Ingredients

  • 200 grams overripe banana (2 medium)
  • 1/4 cup unsweetened applesauce
  • 1/4 cup almond butter (I used American Dream Nut Butter – S’mores)
  • 1 scoops mint or peppermint protein powder (I used 1st Phorm Peppermint Bark)
  • 4 dropperfuls of peppermint stevia (or other sweetener)
  • 1 tsp vanilla extract
  • 3/4 tsp peppermint extract
  • 5 Candy Cane, white chocolate Hershey kisses, chopped
  • 1 Candy Cane, crushed
  • 1 TBS dark chocolate chips
  • 1 TBS white chocolate chips

Directions

  1. Preheat oven to 350. Prepare 8×8 with nonstick cooking spray and line with parchment paper.
  2. Blend the banana, applesauce, vanilla and wet ingredients until smooth.
  3. In a stand mixer mix together the rest of the ingredients, except for the candy and chocolate chips
  4. With a spoon stir in 1/2 of the candy cane and Hershey’s kisses.
  5. Pour the batter into your prepared dish and spread evenly.
  6. Sprinkle the candy, white chips and chocolate chips over the top.
  7. Bake for 22 minutes. A toothpick should come out mostly clean.
  8. Allow to cool and cut into 9 pieces.
  9. They will get sweeter with time.
  10. Can store on the counter for a day or so, but then after that will store best in the refrigerator.

Nutrition

Per Serving: 116 Calories; 12 g Carbohydrates; 6 g Fat; 6 g Protein.

Chai Tea Latte

Drinks, Favorites, Food, Recipe

Wow! This Oregon Chai is YUM!!! If you have been around my site for any length of time, you know I am all in for warm comforting drinks right now. Throughout the fall and winter I almost always have a mug of some warm drink in my hands.

Want a warm, sweet, satisfying mug of a treat with barely any macros at all!? Literally – none. This Oregon Chai has 0 of everything. Literally. Warm it with some Unsweetened Vanilla Almond Milk, and you are consuming about 1 g fat, 0.5 g carbs and 0.5 g protein. To add a little more yum and sweetness I like to add just an ounce of Vanilla Premier Protein. I also like to add about 1/4 teaspoon of Gingerbread Cookie seasoning. Then, if you REALLY want to up your game and really treat yourself add a dollop of RediWhip (and I mean a dollop 😉).

What I Use For This Recipe

Macro-Friendly, Low Sugar Chai Tea Latte

A delicious sweet mug of comfort without compromising your macros or calories, which can be enjoyed morning, noon, and night.


Ingredients

  • 3/4 cup Oregon Chai Latte (sugar free)
  • 1/2 cup Unsweetened Vanilla Almond Milk
  • 1 ounce Vanilla Premier Protein (recommended but optional)
  • 1/4 tsp Flavor God Gingerbread Cookie spice (recommended but optional)
  • 2 TBS or 5 g whipped cream (recommended but optional)

Directions

  1. Warm in a saucepan the almond milk and Chai Latte. This can be done in the microwave as well.
  2. Once this combination is nice and hot, you can add the Premier Protein (note if refrigerated, you will want your liquid nice and hot)
  3. Froth in the Gingerbread spice.
  4. Add whipped cream and an extra sprinkle of spice.
  5. Relax and Enjoy!

Nutrition

Per Serving: 45 Calories; 1.9 g Carbohydrates; 2.5 g Fat; 3.2 g Protein.

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