December is just around the corner, and now that Thanksgiving is behind us, we can safely say that we are in the midst of the holiday season! The first things that are probably coming to people’s minds are, “Ah, I can’t wait to eat all of the delicious food, but I don’t want to suffer the repercussions of doing so!” Fear not, as there are a number of healthy goodies I’ve discovered through digging online that are amazingly tasty, yet easy on the waistline. And while I’m not making these at the moment because I have access to some fabulous all-you-can eat dining halls at the Claremont Colleges, I cannot wait to make these at home with my mom once I head back to Illinois for winter break. Here are some of my favorite ones:
Bananas Foster Egg Whites (found at bodybuilding.com)
-6 egg whites
-1 tsp vanilla extract
-2 tbsp skim milk
-2 tbsp sugar free caramel syrup
-1/4 cup sugar free maple syrup (make sure it’s corn syrup free)
-1/4 cup pecans
-sugar free/fat free whipped cream
-Pinch of cinnamon
-Non Fat/Non Stick cooking spray
Start with 6 Egg Whites (you can crack and separate your own eggs, but note most grocery stores carry “Just Egg Whites”) & (use more or less eggs if you want) and one teaspoon of artificial Vanilla Flavoring. Blend the Egg Whites and Vanilla in a blender with 2 tbsp Skim Milk for 30 seconds on medium to medium high. It will make a whipped cream, fluffy texture.
Take a Banana and cut very thin slices and drop it into the open side of a hot skillet with Non fat/Non stick coating. Allow the Bananas to contact the heat and they will start to brown, which is caramelization of the sugars in the fruit. Add ¼ cup Sugar Free Maple Syrup and some Pecans (optional).You can then pull the mixture to one side of the pan and lower the heat to medium.
Add some additional nonstick spray to the exposed side and pour in your Egg/Vanilla/Skim Milk mixture. Drop the mixture into the skillet. Stir the Eggs gently until they are standing and cooked-pretty much like Scrambled Eggs. Now fold the Eggs and Banana together and let stand for about a minute on medium heat.
Place them on a plate, add some Sugar Free Maple Syrup and some Sugar Free Caramel Dressing, top with some Sugar Free Whipped topping and enjoy. Sprinkle on some cinnamon to really kick this up a notch.
Banana Protein Muffins
-110 g (1/2 cup) fat free greek yogurt
-1 scoop of vanilla whey protein powder
-1 large egg
-20 g oatmeal (grind it up a little bit, and let it sit in a little hot water for about 5 minutes before adding)
-8g Jello Banana Cream Inst. pudding mix
-1 tsp banana extract
-1/2-1 tsp baking powder
-1/2 tsp baking soda
-1/4 tsp cream of tartar
-some Stevia (a natural, 0 calorie sweetener) and cinnamon to taste. Nutmeg is also a great choice here to add to the other two
Mix it up, throw it in the oven for about 15-20 minutes at 350 degrees F. The most important thing to do is look for the goldening of the top of the muffins. When they look more golden brown, do the toothpick test. If that works, turn off the oven, but leave them in the oven for another 10 minutes or so. Then take out and wait for them to cool almost completely before trying to rip them out of the forms.
Low Carb Cheesecake
2 lbs no fat cream cheese
4 whole large eggs
1 tsp vanilla extract
1 tablespoon cinnamon
4 oz (1/2 cup) low carb no fat milk
1 cup cooking splenda (sucralose)
preheat oven to 350 degrees
using no fat cooking spray, spray 9″ pie pan
mix ingredients together using an electric blender in a large bowl
pour mix into pregreased pan
heat at 350 degrees for 40-50 minutes
remove from oven and place in refrigerator
YOU MUST LET THIS SIT AT LEAST 4-5 HOURS IN THE FRIDGE if you want a decent cheesecake.
Totals (if you cut it up into 8 slices)
Chocolate or vanilla protein powder can be added to mix for flavor and more protein if desired
High Protein Banana Bread
2 scoops of whey (depends on how much you want )
1/2 – 3/4 cup splenda
1/4 cup of Low-fat Butter
2 eggs and 2 egg whites
1-2 bananas mashed ( or get rid of them if you do not want them )
8 tbsp of cold water
2 cups of whole wheat flour
1 tsp of baking powder
1 tsp of baking soda
1 tsp of vanilla extract
You can also add a touch of almonds if you want a little extra crunch
bake on 350 for 30 minutes
Protein – 50g (depending on how many scoops; this is 2 scoops of a typical amount that most powders would have)
Carbs – 63g (without bananas)
Fat – 14g ( if you add almonds this will also bump up)
Crustless Pumpkin Pie
One 15oz Can Libbys Pumpkin
2 Whole Eggs + 6 Whites (or 5 whole eggs)
3 tsp Stevia (Or 1/2 Cup Splenda)
8 oz Fat Free Cream Cheese
1 tbsp Pumpkin Pie Spice
1 tsp Cinnamon
Preheat oven to 350
Beat the cream cheese in kitchen aid or a bowl until smooth.
Add in the remaining ingredients and beat/mix well.
Pour mixture into a pie dish or baking dish.
Bake at 350 degrees for about 40 minutes or until the center feels firm and a knife inserted comes out clean.
Let cool and chill before serving, it sets cold
Nutrition Info – P C F Cals
TOTAL 77 g protein, 21 g carbs, 10 g fat, 482 calories
~ Per Serv(1/8 pie) 10 g protein, 2.5 g carbs, 1 g fat, 60 calories
Banana Oat Muffins
1 cup oats, dry
2 scoops Dymatize Butter Toffee Whey Protein Powder or other
1 1/4 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon cinnamon
2 egg whites
1 medium banana, mashed
1/4 cup unsweetened applesauce
Preheat oven to 350 degrees. Grease muffin tins.
In a large bowl mix dry ingredients.
In a small bowl mix the banana and wet ingredients and add to dry ingredients. Mix until just combined.
Pour into muffin tins (approximately 1/4c per muffin, maybe a little less) and bake for 20 minutes.
Makes 10 muffins
Stats per muffin:
2 Minute Cinnamon Rolls
PER SERVING (1 iced roll): 150 calories, 5g fat, 308mg
sodium, 20g carbs, <0.5g fiber, 6.5g sugars, 8g protein
1/4 cup dark brown sugar (not packed)
1/4 cup granulated no-calorie sweetener
1/2 tbsp. light whipped butter or light buttery spread, room temperature
1 1/2 tsp. cinnamon
1/8 tsp. salt
1.5 scoops Gaspari Myofusion Probiotic Cinnamon Roll protein powder.
1/4 cup fat-free whipped topping, thawed from frozen
3 tbsp. fat-free cream cheese, room temperature
1 tbsp. granulated no-calorie sweetener
1 package reduced-fat crescent rolls refrigerated dough
16 sprays no-calorie spray butter
To make filling, combine all ingredients in a medium bowl, stirring well to make sure the butter
gets mixed in evenly. Set aside.
To make icing, combine all ingredients in a small bowl and mix until smooth and blended. Place
in the fridge to chill and set.
Prepare a dry surface by sprinkling it with a small amount of flour to prevent sticking. Remove
dough from package and knead into a ball. Using a rolling pin dusted lightly with flour, very
firmly roll out dough into a thin sheet about 8″ X 12″. Spray the dough’s surface evenly with
Spread filling out evenly over dough, leaving a half-inch border around the edges. Starting
with a long side of the dough, roll it up tightly, forming a log. Once dough is completely rolled
up, pinch the long seam to seal.
Turn the log over so that the seam is facing down. Using a very sharp knife, cut log into 8
even pieces, being careful not to squish dough.
Heat up a waffle Iron and put the Cinnamon Rolls on it and in 2 minutes you will have Cinnamon Rolls!
Guilt-Free 65 Calorie Fudge
Chocolate Peanut Butter protein powder is the best flavor for this!
PER SERVING (1/36th of recipe, 1 piece): 65 calories, 1g fat, 57mg sodium, 13.5g carbs, 0.5g fiber, 9g sugars, 3.5g protein — PointsPlus® value 2*
One 18.3-oz. box fudge brownie mix
2 cups canned pure pumpkin
2 tbsp. light chocolate syrup
2 tbsp. reduced-fat peanut butter, softened
3 scoops of Protein Powder of Choice
Preheat oven to 350 degrees.
In a large mixing bowl, combine brownie mix, protein powder with pumpkin and stir until smooth. Add chocolate syrup and stir until blended. The batter will be very thick, but don’t add anything else!
Spray a square baking pan (9″ X 9″ works best) with nonstick spray. Spread the batter into the pan. Then spoon peanut butter on top and use a knife or skewer to swirl it around.
Bake in the oven for 35 minutes. The batter will remain very thick and fudgy, and it will look undercooked.
Allow the fudge to cool. Cover the pan with foil and refrigerate for at least 2 hours. Cut into 36 squares. Then get ready for a fudge frenzy!
Reese’s Ice Cream
1 Sugar Free Jello Pudding Cup
1 Scoop Casein Protein Powder
1 Scoop Whey Protein Powder
2 TBSP Natural Peanut Butter
2 oz. Milk
Use Chocolate Whey and Casein. Mix all the ingredients in a bowl, put it in the freezer for 1.5-2 hours, and it comes out like Chocolate PB Ice Cream.
With fat free milk, comes out to:
Chocolate Peanut Butter Cheesecake
1 low fat pie shell
3 packs of FF cream cheese
1/2 c. skim milk
2 tbsp. Natural Peanut Butter
2 tbsp. Chocolate syrup
2 scoops of chocolate whey protein
Blend until smooth, back at 350 for 40-45 minutes, let it cool overnight in the fridge.
Cut into 8 pieces
7g of fat
26g of Carbs
24g of Protein