CHOCOLATE PROTEIN TIMBITS

CHOCOLATE PROTEIN TIMBITS

INGREDIENTS 1 tbsp Cocoa Powder 3 tbsp Egg Whites 3 Tbsp Coconut Flour 1/2 cup milk of choice (I used unsweetened cashew milk) 1 T walden farms syrup, or calorie free liquid sweetener of choice 1/2 scoop of Perfect Sports Creed protein (when baking,blends are always better than isolates, as isolates will tend to dry out the final product) 1/2 cup of 0% plain greek yogurt 1/4 tsp vanilla extract DIRECTIONS Mix all ingredients until well combined (mix dry together separately, then add to wet). Spray donut maker (I got mine from amazon/wal-mart), with calorie free spray, and voila! Top with Swerve powdered sugar if desired – this stuff is a game changer as it is sugar free and tastes exactly like the real...
Banana Cream Protein Cookies

Banana Cream Protein Cookies

INGREDIENTS 1 scoop Perfect Sports Diesel whey protein isolate- any flavour could work, but I used Banana. 1/2 banana 1 tbsp liquid Egg Whites 2 Tbsp Coconut Flour 2-3 tbsp of milk of choice (I used unsweetened cashew milk) Stevia or calorie free sweetener to taste 1/4 tsp vanilla extract DIRECTIONS Preheat your oven to 350F. Mix all ingredients until well combined, adding the milk last so you do not make the mixture too runny. Plop onto cookie sheet and bake until an inserted toothpick comes out clean....
New Recipe* Caramel Apple Perfect Whey Protein Waffles*

New Recipe* Caramel Apple Perfect Whey Protein Waffles*

INGREDIENTS 1 scoop Perfect Sports Perfect Whey Protein in Caramel Apple (or any flavour of choice) 2 tbsp liquid Egg Whites 2 Tbsp Coconut Flour 1-2 tbsp of milk of choice (I used unsweetened cashew milk) Stevia or calorie free sweetener to taste 1/4 tsp vanilla extract DIRECTIONS Preheat your waffle maker and spray with coconut oil. Mix all ingredients until well combined, adding the milk last so you do not make the mixture too runny. Pour mixture into waffle maker and then...
*Copycat Tiny Tom Donuts*

*Copycat Tiny Tom Donuts*

Remember those days of summer? Like when the CNE was around and you could walk around in a tank top and the air wouldn’t hurt your face? Nope, neither do I since it feels like it was ages ago. That’s why I decided to bring summertime back with this recipe. If you have ever been to the CNE, you would have definitely tried some of Tiny Tom’s infamous donuts that melt in your mouth and literally create an instant addiction because they are just THAT good. Well, I’ve created a made over version (obviously), without any added sugar or guilt. At just 55 calories per mini donut, you can enjoy these babies in the comfort of your own home, by the fireplace dreaming of summer. That $20 mini donut pan from Wal-Mart was one of the best investments I’ve ever made. You can thank me later fitfam! Hope you enjoy these as much as I did. -Natalie K. Makes 14 mini donuts INGREDIENTS 1 tsp apple cider vinegar 2/3 cup unsweetened almond milk (I used almond/coconut blend) 1 tsp pure vanilla extract 2 tbsp melted coconut oil 1 cup spelt or kamut flour (I used kamut) 1 1/2 tsp baking powder 1/3 cup stevia or calorie free sweetener of choice 1/4 tsp Himalayan pink salt Xylitol Sugar-Free Powdered Sugar to coat the donuts (directions below) DIRECTIONS In a large bowl, combine all ingredients and stir well. Preheat a donut maker (or your oven to 350F if using a donut pan), pour into the donut pan. Bake 8 minutes in the oven or 2-3 minutes in the donut maker (the...
*RECIPE ALERT* Cinnamon-Date-Protein-Cake: I should be a rapper…or not…Lol

*RECIPE ALERT* Cinnamon-Date-Protein-Cake: I should be a rapper…or not…Lol

Happy Sunday Fitfam, hope you’re all having an awesome weekend!! In honour of the 100000034382432083’s of calories that are about to be consumed today due to Superbowl Sunday, I thought I’d play around in the kitchen with a calorie friendly recipe. This morning’s WOD was the stair master followed by some core work and Muay Thai style sparring. So it was only natural that I had to feed the beast post-workout. This recipe was super easy to make, all natural, gluten and dairy free! Most importantly it tastes absolutely delicious and I’d be hard pressed to say it doesn’t taste like one of those coffee cakes you’d pick up from your local bakery (minus the sugar, fat, and calories). Hey, life’s all about balance…if you’re going to be diving into those chicken wings, nachos, and beers today make sure you enjoy it to the fullest! You can get back on track tomorrow morning with no regrets! -Natalie K. INGREDIENTS 1 scoop Diesel Whey Protein Isolate by Perfect Nutrition in Milk Chocolate 1 scoop Diesel Whey Protein Isolate by Perfect Nutrition in French Vanilla 2 Egg Whites 1 Egg 2 Tbsp Coconut Flour 2 tsp baking powder 1/4 tsp Pink Himalayan Salt 1/2 tsp Cinnamon 1/2 cup milk of choice (I used unsweetened chocolate coconut milk) 1 tsp vanilla extract 1/4 cup boiled hot water 1/4 cup sweetener of choice (I used baking stevia) 2-3 Medjool pitted dates chopped (*chop dates and soak in the boiled water for 10 minutes before prepping the rest of the ingredients) DIRECTIONS Preheat your oven to 350 degrees and spray a 7 inch circular...
Double Chocolate Cookies-Dairy, Sugar, Gluten, and Wheat Free!!

Double Chocolate Cookies-Dairy, Sugar, Gluten, and Wheat Free!!

Hi Fitfam! Happy 2015!! Tis the season for new years resolutions and packed gyms everywhere you turn! But not to worry, it doesn’t mean that you have to eat chicken breast and steamed broccoli everyday. Sticking to your new “lifestyle change” (not diet), will be much easier and enjoyable if you are still able to enjoy your favourite foods and satisfy your cravings. These cookies are 100% “lifestyle change” friendly and completely delicious! You could even eat the whole batch of six for breakfast, if you’re feeling rebellious;) Try these out and make sure you tag me in your creations!! I hope this year is the best one yet for everyone and one filled with success, health, wealth, and happiness! -Natalie K. INGREDIENTS 1 tbsp Cocoa Powder 2 tbsp Egg Whites 2 Tbsp Coconut Flour 2 tbsp Pb2 (prepare this by mixing 2 tbsp of PB2 powder with 1 tbsp of water) 1 tbsp of milk of choice (I used unsweetened chocolate coconut milk) 1 tsp Manuka Honey (this stuff is amazing! It has medicinal properties and the taste is unreal; definitely look into this if you are not already using it). 1/4 tsp vanilla extract DIRECTIONS Preheat your oven to 350 degrees and line a baking tray with parchment paper. Mix all ingredients until well combined. Form 6 cookies and place on tray. Bake for about 10-13 minutes or until an inserted toothpick comes out...