Zero Carb, Flavorless Protein Powder (+Recipe for Chocolate Berry Protein Smoothie)

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(Left: Great Lakes Gelatin; Right: Chocolate Berry Protein Smoothie)

Two months ago, I invested in some Gelatin Protein Powder. I read this post from Food Renegade about a healthy protein powder that had no added sugar, chemicals, etc, and was pretty much immediately sold. But, I had to try it out before telling you guys to buy it.

Well, go buy it. This stuff is a miracle.

     

^Link for the single / Link for the 2 pack^

Why should YOU invest in some Great Lakes Gelatin?

• High protein content. In 100 calories worth of this powder, you have yourself 24 grams of protein. 125 calories = THIRTY GRAMS OF PROTEIN. That is really hard to beat with a regular protein shake.
• Low carb content. That 30 grams of protein is accompanied by ZERO CARBS. I'd like to see any protein powder or protein bar beat that. Seriously.
• No flavor. You can throw this stuff in a smoothie with fruit, or with chocolate, or with... well, whatever the hell you want. But, you can also pour a bit of it into your coffee and stir it in and it will change absolutely nothing. So, go ahead and sneak this into your loved ones' morning cup of joe. They won't notice.
• Good for your bones, tendons, ligaments, cartilage, SKIN, HAIR, AND NAILS. Basically, it rocks. My mom used to have wrist pain and after a week of stirring this into her coffee, NO MO WRIST PAIN. That's right. I said it.

GO GET SOME HERE. Follow that link (or the links/images ads) to get the kind that will not congeal (i.e. will not turn into jello consistency and can be mixed into either hot or cold temperatures).

Now that I've hooked you on the product, here's my new favorite breakfast smoothie. It is high in protein, and has just a small amount of natural carbs due to cacao powder and fruit.

(Left: Great Lakes Gelatin; Right: Chocolate Berry Protein Smoothie)

Chocolate Berry Protein Smoothie

Chocolate Berry Gelatin Smoothie - Chemical Free
Ingredients:

• 1/3 cup frozen mixed berries
• 1 tbsp raw cacao powder
• 3 tbsp gelatin powder
• 6oz coconut water
• 5 drops liquid stevia (or 1/2 packet stevia/sugar)

Directions:

1. Combine all ingredients in a blender and blend until well combined.
2. Serve and smile!

Chocolate Berry Protein Smoothie

      

^Link for the single / Link for the 2 pack^

WHAT ABOUT YOU?

• What's your favorite protein powder? I used to be obsessed with Perfect Fit's Vanilla Protein Powder, and I still use it, but now I am using it slightly less because it seems gritty when compared to this Great Lakes powder.
• What's your favorite protein shake recipe? I like combining berries with either chocolate or peanut butter (using PB2).

Paleo Cinnamon Roll Almond Butter

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I've been in the Vitamix club for almost a year now. I've done smoothies and ice creams galore, but I haven't been particularly adventurous until now.

Then again, is almond butter adventurous at all? It seems a lot of people have already done this.

BUT DID THEY MAKE IT TASTE LIKE A CINNAMON ROLL?

I got the pro tip from my friend Diane. She suggested freezing the almonds before blending, so that they are cold when you start. Since the Vitamix has such a powerful blade, it can overheat and turn itself off if things get too hot. So, freeze I did. And it worked like a charm.

I also added coconut oil to this recipe. I don't think it is necessary, and I have seen many, many recipes that do not use any oil at all (because nuts have a natural oil of their own that is released during blending). So, if you're not a fan, feel free to omit.

But, including it in this recipe will make your almond butter creamier and smoother, and shoot, it will just taste awesome. Not to mention that coconut oil has some crazy good benefits for your digestive system and skin. The only reason not to include it is if you are limiting your calories and fat. But, let's be real, if that's the case, why on earth are you eating nut butter?!?!?!

[This coming from a paleo afficionado... take it with a grain of salt]

^Speaking of salt, there is a sprinkle of sea salt in this recipe. Another thing you can omit, if you are limiting sodium (which I generally encourage, so go right ahead). It is a very small amount, though, and it truly does bring out the sweetness and flavor.

DID I MENTION HOW CREAMY THIS STUFF IS? It was so difficult to exercise self control as I scooped it out of the vitamix and into a jar. Thankfully, there were a few tablespoons that didn't quite fit into the jar...

Well, you know what happened to those ones ;-)

Paleo Cinnamon Roll Almond Butter

Ingredients:

• 3 cups of almonds, frozen beforehand
• 2 tbsp coconut oil (I used Carrington Farms)
• 1 dropper full of Vanilla Stevia Drops (or 1/2 tsp vanilla extract and a sprinkle of sugar or stevia)
• 1/8 tsp salt (just a sprinkle!)
• 1 tsp cinnamon

Directions:

1. Before starting, melt coconut oil in a microwave-safe container, so that it is in liquid form instead of solid. It should take about 30-40 seconds.
2. Place almonds in the blender. If you are using a vitamix, follow these steps: (1) Turn the vitamix on, on level one. (2) Immediately turn the dial all the way up to 10. (3) Then quickly turn it onto high. (Doing this quickly will help it from overheating - thanks again to Diane for the tip!)
3. Use the tamper (like a long stick - or if you don't have one, use a sturdy plastic spoon/spatula) to help push the almonds down as they quickly turn from nuts into a meal/flour and eventually into a buttery paste. It took me about 3 minutes.
4. It will start to look like thick almond butter. At this point, add the coconut oil, vanilla, salt, and cinnamon, and then turn the blender back on and continue to tamp/mix it for another minute or two.
5. Turn the blender off. Taste test and adjust sweetness/cinnamon/salt to your preferences.
6. Use a spatula to scrape the almond butter out and into a jar.

Notes:

• As far as I can tell from reading around online, this should last about two to three months if kept in the fridge. Good luck keeping it around for that long, though...
• This fit almost perfectly into a 12 ounce mason jar, with just a few tablespoons left over for you to use on something as a reward for your hard work :)
• Special ingredients used in this recipe: NuNaturals Vanilla Stevia Drops (these are amazing in baked goods, smoothies, coffee, you name it!) and Carrington Farms Coconut Oil.
• If you don't have a tamper, get one here for only 14 bucks! It makes such a difference!

WHAT ABOUT YOU?

• Do you have a special nut butter concoction you make? Any other secret ingredients? I am dying to try one with raw cacao powder, but I am worried it would be too rich for me to enjoy! 

Paleo Chicken Tenders

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There have been some frozen chicken breasts sitting in my freezer since we moved in. I can't tell you how many times I almost thawed them for dinner, but I kept changing my mind. Chicken is boring, right?

Wrong. CHICKEN TENDYS. I miss them. But, I'm not interested in breaking paleo for them, because it makes me cranky when I break my own rules. So, what's a girl to do?

Well, after these popcorn shrimp and another experiment making fish and chips, I finally got the hang of paleo-ifying fried, breaded yumminess. It's really not even that hard, yet the result was so insanely satisfying. So good, so filling, and so good for you. 

I'm not going to bore you with some philosophical mumbo jumbo because your time is running out and you seriously need to make these.

Enjoy.

 

Paleo Chicken Tenders

Adapted from: Generation Y Foodie
Ingredients:

• 1 lb boneless, skinless chicken breasts
• 1 cup almond meal
• 1 tsp chili powder
• 1 tsp cumin
• 1 tsp black pepper
• 1 tsp garlic powder 
• 1 egg, beaten
• cooking spray (i used coconut oil)

Directions:

1. Preheat oven to 365
2. Cut chicken breasts into chicken tender sizes. I cut each one in half length wise so they were each about  1-1.5 inches wide. 
3. Mix together all remaining ingredients except egg and cooking spray. 
4. Coat the chicken in egg and then with almond meal/spices.
5. Bake for 15 minutes, then flip and bake for another 10 (25 total).

WHAT ABOUT YOU?

• Any other junk/comfort food you'd like to see paleo-ified?
• What's your favorite fast food chain, and your favorite thing on their menu?

Paleo Turkey Lettuce Wraps

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As soon as we moved into our new home, I made a point of stocking the fridge with healthy ingredients and getting the kitchen set up immediately. I wanted to set us off on a healthy foot by cooking our first few meals at home instead of going out and exploring the nearby restaurants. We have all the time in the world to explore, but what we do in the first few days seems like it will create a habit for us.

I wanted that habit to be a good one. 

Our first night, I filled the house with the aromas from this recipe. It's delicious, spicy, and full of asian flair. Kind of like a way healthier version of P.F. Changs' Chicken Lettuce Wraps (don't tell them I said so...).

Paleo Turkey Lettuce Wraps

Servings: 4
Prep Time: 10 minutes
Cook time: 20 minutes
Ingredients:

• 1.25lb ground turkey breast, lean
• 2 tbsp sesame oil, divided
• 2 tsp fish sauce, divided
• 2.5 tbsp liquid aminos or coconut aminos, divided
• 1 tbsp sriracha
• 1/4 tsp salt
• 1/4 tsp pepper
• 1 head of small romaine (they are about half the size of normal romaine)

Directions:

1. Combine ground turkey, 1 tbsp sesame oil, 1 tsp fish sauce, and 1 tbsp aminos in a pan on medium heat. Break into small pieces as it cooks and stir frequently.
2. Meanwhile, rinse romaine and then cut off the white part of it that connects them. Dry with a paper towel and set out in a bowl or on a plate for serving.
3. Make the sauce! In a small ramekin, combine 1 tbsp sesame oil, 1 tsp fish sauce, .5 tbsp liquid aminos, and 1 tbsp sriracha.
4. Season turkey with salt and pepper and stir, then remove from heat and set out in a bowl.
5. Serve! Place a few tablespoons of turkey inside each romaine wrap, and then sprinkle with the sauce (do this sparingly if you are sensitive to heat - it is spicy!).

Note:

• If you are really spice-sensitive, try reducing the amount of sriracha in your sauce.

Coconut Fried Shrimp with Almond Flour and Coconut Flakes - Paleo and Gluten Free

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Paleo March was a smashing success, so we've decided to extend it for April as well (and probably forever, but hey, let's start with April).

I am a huge shrimp lover, but a girl can only eat shrimp and avocado salad so many times in a week. I was starting to desire something more complex.

On my trip to Naples, I had some amazing coconut shrimp at Tommy Bahama's and was determined to recreate a lower calorie, lower carb, gluten free, paleo version of it. What can I say? I like a challenge.

Coconut Fried Shrimp with Almond Flour and Coconut Flakes

Servings: 2
Ingredients:

• 30 small shrimp (or 16 large) - I used pre-cooked baby shrimp because I'm lazy, but you can use raw and with the tail on. If you keep the tail on, just make sure you peel them first so that you can bread the shrimp itself and not its shell.
• 1/2 cup almond flour (coconut flour works well, too)
• 1/2 cup coconut flakes (look for unsweetened to keep sugar and carbs down)
• 1 egg
• 3 tbsp coconut oil

Directions:

1. Set out 3 bowls with almond flour, egg, and coconut oil, separately. 
   
2. Wash, peel, and dry shrimp. 
3. Dip shrimp in the whisked egg, then shake off excess. Dip in almond flour on all sides, and then in coconut flakes. 
   
4. Heat coconut oil over medium-high heat. Place shrimp in the oil and flip once the bottom turns brown, about 1-2 minutes.
5. Remove from heat and serve! I served with sriracha, but sweet-and-sour sauce would also be great!

Savory Parmesan Pancakes with Chorizo and Feta Cheese (Plus an exercise in gratitude!)

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If you ask my fiance what his favorite food is, here's what he'll say: Pizza.

Which is funny for someone who is engaged to a woman that pretty much never makes true pizza. Sure, I'll use similar ingredients, but it is always somehow slightly different. Smaller. Healthier. In a different form. Which reminds me: Anyone ever had a pizza shake? Ew?

Lately, I've been experimenting with pancakes recipes. After we had some delicious savory pancakes at Belly Q, I was interested in creating something similar. Basically, they took a savory, cheesy pancake and topped it with meats and cheeses. It's like if pizza and tostadas had a baby. Here's how they described it at the restaurant:

 

Via BellyQ

I know... it sounds delicious, right? We had the Goat Milk Feta Cheese & Rice Noodle Pancake, and I think we may have also tried the Double Smoked Bacon & Kimchi Pancake. It was a delicious meal and really got my creative wheels turning.

Finally, while working out, those creative wheels finally found their traction, and I had the perfect idea. We had some delicious chorizo left over from a meat and cheese plate we made for our Speakeasy Party earlier this month. And we also had, as we always do (because it is a staple of our kitchen), some delicious feta cheese.

And thus, these parmesan pancakes were born! They were such troopers and cried like total babies. I topped them with some broken up chorizo sausage (chorizo is so soft to begin with that it was pretty easy to break into small pieces with a fork), feta cheese, some mixed shredded cheese, and cholula. The result was something perfectly savory, filling, and low carb. Justin scarfed it up within minutes.

We ate ours with a knife and fork, the way you'd eat a traditional pancake, but feel free to just roll it up and eat it like a taco or something!

Savory Parmesan Pancakes with Chorizo and Feta Cheese

Ingredients for Pancakes:

• 1/2 Cup Oatmeal
• 2 Eggs
• 2 Egg Whites
• 2/3 Cup Cottage Cheese
• 1 tsp Baking Powder
• 1 pinch Salt
• 1/4 cup Grated Parmesan Cheese

Ingredients for Topping (to taste):

• Chorizo
• Feta Cheese
• Mixed Cheese
• Italian Seasoning
• Cholula

Directions:

1. Preheat the oven to 350.
2. Place chorizo in a greased pan and heat on medium, breaking apart and moving around every few minutes.
3. Meanwhile, combine pancake ingredients in a blender and blend until well mixed. In a greased pan, pour batter to the size you'd like your pancake to be. Heat over medium-high heat until your pancakes look a little bubbly and you're able to lift them up with a spatula and see that the bottom is beginning to brown. Flip and heat on the other side for just enough time until both sides are beginning to brown. Then, remove from heat and place on a plate.
4. Once chorizo is done, take a cookie pan and line with aluminum foil or parchment paper. Place cooked pancakes on the pan (you may need to use more than one or do them in shifts if you're making a big batch), and top with chorizo, mixed shredded cheese, and feta cheese. Then, place in the oven for approximately 10 minutes, or until cheese is sufficiently melted.
5. Remove from the oven, add cholula (or the sauce of your choice!) and serve!

Delicious! 

• Have any of you ever made savory pancakes?

P.S. From now on, I'm going to try a little exercise in gratitude at the end of every post. Feel free to join in and add your own via comments!
Dear Nasty-Watery-Slushy-Melted-Snow all over Chicago,
Sometimes, when I am boarding the CTA bus, I imagine I am stepping over hot lava instead of 3 inches of dirty snow water. Thanks for making me feel like a kid again.
Love, Carly

Healthy Apple Pie In A Cup

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It's easy, breezy, and the perfect way to say hello to Fall without diving all the way in. Just dip a toe into the season. It's appley and cinnamony and yummy, oh my!

I believe in dessert. I say that in a totally philosophical way and I mean it. I don't care how calorie-conscious you are, we are humans and we deserve a little bit of pure sweetness in our lives! 

That said, I will admit to being one who often skips desserts at restaurants. Why? Because I have no idea what they put in there! How much butter? How much sugar? Is the crust purely graham crackers, butter, and fat? Sometimes, it just ain't worth it, my friends. Not for a whole piece, at least.

But, just as I believe in dessert, I believe we all deserve a whole piece. And we deserve to eat it without feeling guilty.

Did I mention it's breakfast and dessert!?

Healthy Apple Pie In A Cup

Cook Time: 30 Minutes

Servings: 4

Ingredients:

• 3 Apples
• 1 tbsp White Wine Vinegar
• 1/2 cup Oats (Bob's Rolled Oats)
• 1 tbsp water
• 2 tsp Cinnamon
• 2 tbsp Truvia/Stevia/Sugar/Splenda*
• Whipped Cream

Directions: 

1. Preheat oven to 350.
2. Chop Apples into small pieces, about half an inch thick. Place in a medium sized bowl and add White Wine Vinegar, Cinnamon, and Truvia (or sugar sub.), then toss.
3. Add oats and water, then mix well.
4. Bake for 30 minutes, then remove from oven and transfer to mugs. Top with Whipped Cream.

*Nutritional values are accurate for Truvia, Stevia, and Splenda.

Skinny Dessert Recipes

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As summer begins to creep in on us, I'm sure a lot of you are becoming a bit more conscious about food than you were during the winter (or, as I like to call it, hibernation) season. Many people turn to workouts to ramp up their fitness (if you're looking for a full body workout in 25 minutes, check this one out!), while forgetting one very important factor: Exercise + Nutrition = Fitness. Whether we like it or not, we've got to start finding healthier ways to satisfy our sweet teeth!

In an effort to put a smile on your face without putting the pounds on your belly, here are a few delicious dessert recipes along with calorie information and weight watchers points! They're all kid-tested and man-approved! Check out my diet philosophy page for an explanation of foods to optimize, limit, and avoid and find more delicious-yet-healthy recipes!

P.S. If you're still adamant about hopping on the workout train, check out the following links!

• this list of free downloads for interval workout music, which will time out your interval workouts without you having to buy a timer or watch the clock!
• a full body workout in 25 minutes, no equipment required (other than a water bottle!)
• more fitness resources, including nutrition plan printables, workout plans, calorie calculators, etc!

130 Calorie Carrot Cake Pops
The perfect serving size for a small piece of cake, these carrot cake pops are so fun that even your kids will love them!
Calories Per Serving: 127
WW Points: 3
WW Points Plus: 3

100 Calorie Skinny Oreo Dip
Does it get any better than a bowl full of Oreo Dip?! Serve this as a appetizer -- no one will believe it's only 100 calories per serving!
Calories Per Serving: 100
WW Points: 2
WW Points Plus: 3

Skinny Monkey 
Remember Chunky Monkey ice cream? I thought I'd never be able to enjoy that treat again... until I discovered that you can make your own Chunky Monkey -- I mean SKINNY Monkey -- substitute! Made with a pudding base and incorporating fresh bananas and walnuts, it will also give you your chocolate fix! Just don't tell the kids it's only 117 calories :)
Calories Per Serving: 117
WW Points: 3
WW Points Plus: 2

Chickpea Chocolate Chip Cookies
These cookies are incredibly delicious and packed with fiber! For only 100 calories, they're not only low-cal, but are also full of nutrients, as they use chick peas and nut butter for the batter!
Calories Per Serving: 100
WW Points: 2
WW Points Plus: 3