Friday, February 28, 2014

Chocolate Carob Chip Cake with Peanut Butter Icing

Chocolate Carob Chip & Peanut Butter Reese’s Cake

Cake Ingredients:
3 scoops of Level 1 Peanut Butter cup protein powder
½ cup oat bran
1 tbsps. coconut flour
3 tbsps. Stevia or Xyla
2 tbsps. Chia & Flax blend
2 tbsps. baking powder
Pinch of sea salt
3 tbsp. cocoa powder
1/3 cup of apple sauce
1 egg and 1 cup egg whites
2 tbsp. almond milk
¼ cup carob chips
1 tsp vanilla

Icing Ingredients:
½ cup honey roasted peanuts
¼ cup powdered peanut butter
1 cup Greek yogurt
3 tbsp. Xyla sweetener
1 tbsp. roasted peanut butter
2 scoops Phormula 1 CTC protein powder

Nutritional info: (with icing) Cake is divided into 12 pieces
134 calories
11 grams of carbs
5 grams of fat
15 grams of protein
1 gram of sugar

Without icing: (cut into 12 pieces)
78 calories
7.5 grams of carbs
2 grams of fat
9 grams of protein
1 gram of sugar

 Cake Preparation:
Step 1: Pre-heat the oven to 375 degrees. Grease 2 small baking pans with PAM.

Step 2:In a bowl combine all the cake dry ingredients together until mixed well. Add in the apple sauce and mix together with a whisk. Place in the fridge for about 10 minutes. While cake batter is in the fridge, prepare the icing.

Icing Preparation:
In the blender place the peanuts and blend until they are powder, add in the remaining icing ingredients until blended well. If the mixture is too dry add a teaspoon of water, if it’s too moist add in a tsp of xanthan gum. Place in the fridge until cake is ready.

Step 3: Remove the cake mix from the fridge and add in the wet ingredients: egg whites, egg, vanilla, and almond milk and mix well with a whisk. After the cake batter is mixed well add in the carob chips.
After the cake batter has been mixed well pour into 2 greased pans of similar size. Place in oven and bake for about 10 to 15 minutes.

Step 4: Allow cakes to cool and slice into 2. Layer cakes with icing (optional to sprinkle peanuts and carob chips in between layers) sprinkle the top of cake with peanuts and carob chips. Slice and serve. Enjoy J

Saturday, February 22, 2014

Cinny Skinny Rolls

Cinny Skinny Rolls

Makes 10-12 rolls
Nutrition value:
Per piece including icing:
90 cals, 12 grams protein 9 grams of carbs, 2 grams fat, 2 grams sugar
  • 1 ½ cups oat bran
  • 2 tbsps. of coconut flour
  • 1 cup 1st Phorm’s Phormula 1 Cinnamon Toast Crunch protein powder
  • 1 ½ tbsps. baking powder
  • ½ tsp salt
  • 2 tbsps. Xyla sweetener
  • 3 tbsps. apple sauce
  • 1 tbsps. coconut or cashew milk
  • 1 egg
  • 1 tsp vanilla

Filling Ingredients:
  • ½ scoop Phormula 1 Cinnamon Toast Crunch protein powder
  • 2 tbsps. Xyla sweetener
  • 2 tsp cinnamon
  • 1 tsp all-spice
  • 1 tbsp. coconut oil

Icing ingredients:
  • 1 scoop Phormula 1 Cinnamon Toast Crunch protein powder
  • 1 cup fat free Greek yogurt
  • 2 tbsp. sugar free maple syrup

1. Preheat oven to 375 degrees. Spray PAM or baking spray into a pan.
2. In a mixing bowl combine the oat bran, protein powder, salt, coconut flour and baking powder mixing together. Add in the apple sauce using a pastry knife or I just used a fork. Place in the fridge for about 10 minutes. Remove from fridge and add in the egg, cashew milk, and vanilla. Roll with your hands or a fork into a ball and place in fridge for another 10 minutes.

3. In a separate bowl mix the filling ingredients together.
4. Remove dough from fridge and flatten out on a floured plate with a rolling pin or your hands until dough is about 1/3 of an inch thick. Sprinkle the filling on top of the dough and roll the dough into a roll. Cut the roll into slices about 1 inch thick and place rolls on the greased baking pan.

Place in the oven for about 5 to 10 minutes until soft, and remove immediately. Note: Don’t leave them in the oven for too long as they will become hard. Allow cinnamon rolls to cool.

Mix the icing ingredients together and spread on top of cinnamon rolls. Serve and enjoy! :D

Thursday, February 20, 2014

Roasted Asparagus Summer Soup

Roasted Asparagus Summer Soup

Came across a mega sale on asparagus at the grocery store the other day. 99 cents for a pound! Winning! I couldn't let this awesome deal pass me buy so I went ahead and purchased about 10. I stored some in the freezer but of course soon found that defrosted, the asparagus consistency wasn't quite as crisp like you would find when fresh; shocker. So I got creative and decided to come up with a dish to enjoy my veggies. Stored in the fridge this summer soup lasted me about a week. When I wasn't in the mood to cook up fresh veggies, I just warmed up a bit of this.. perfection and a great way to get in my greens.  If you have kids that are not big fans of greens, this is a perfect way to make sure they get in all that goodness… J


 2 lbs of asparagus
·         1 head of cilantro
·         1 avocado
·         1 cup of unsweetened almond or coconut milk
·         1 tblsp coconut oil
·         1/3 cup of nutritional yeast
·         1 tblsp crushed garlic
·         Black pepper
·         Pink salt
·         Italian blend seasoning
·         Mustard seed


In a saucepan on medium heat put 1 tblsp of coconut oil to melt, add in the crushed garlic and sauté. Chop off the ends of the Asparagus stalks and divide into 2 or 3. Place in the saucepan and cook until golden brown and well done. Add in the salt, pepper and spices (note that you can use whatever spices you like) and mix for a few minutes.

Place the cooked asparagus in a food processor or blender. Add in the avocado, cilantro, almond milk and nutritional yeast. Blend thoroughly until you have the consistency of a puree. If you want it creamier you can add more almond milk, or for a more soupy texture add about 2 cups of water to the blender. Remove from blender and place back into sauce pan to cook a little bit longer. You soup is ready to be served. Top with some cilantro, a pinch of nutritional yeast and serve. You can eat it warm or refrigerate and serve cold as a summer soup! Enjoy!

Thursday, February 13, 2014

Japanese Sweet Potato Protein Toast

Japanese Sweet Potato Protein Toast

  • 4 scoops 1st Phorm Level 1 Vanilla IceCream protein powder
  • 2 cups egg whites
  • 2 cups Japanese sweet potato (boiled)
  • ¼ cup Stevia
  • 1 tblsp baking powder
  • 1 tsp baking soda
  • 1 tblsp almond or walnut extract
  • 1 tsp cherry extract
  • Pinch of Himalayan sea salt   
  • 1/4 cup dried cranberries
  • 1/3 cup chopped walnuts

Nutrition Facts: 
Divided into 10 slices
Each slice: 135 calories, 16 grams of protein, 9 grams of carbs, 3 grams of fat. 2 grams of sugar. 


Step 1: Cook the Japanese sweet potato by boiling it or putting it in the microwave for about 8 minutes. 

Step 2: In a blender combine the sweet potato, egg whites, stevia, extracts and  sea salt and blend thoroughly. Add in the Level 1 protein powder and baking soda and salt and blend again until all ingredients and mixed well together.

Step 3: In a separate bowl, mix ½ scoop of protein powder with the cranberries and nuts and mix until they are covered in protein powder (this will help prevent them from sliding to the bottom of the baking pan)

Step 4: Spray a bread baking pan with PAM and pour batter half way up, add in the protein coated cranberries and walnuts and then pour the remaining batter on top. Bake in the over at 350 for about 30 minutes. Remove from oven and cool.

Step 5: Slice into pieces, you can make it as thick as you like. Dust with a light sprinkle of protein powder. Your bread cake is done, you can eat it now, or if you like, do what I did… I ate a piece right then… stored the rest in the fridge and the next morning I took the cake out dipped it in a mix of egg whites and almond milk with a pinch of cinnamon and fried it on the pan to make French Toast. Best part of waking up :D Enjoy!!