**Protein Puppy Chow Made Over**

**Protein Puppy Chow Made Over**

Hi Fitfam! Hope everyone is enjoying the holiday season and their favourite foods! But for those of you that get a bit of anxiety and experience an internal struggle between indulging and maintaing somewhat of a six pack”…your worries are over! This is one of many favourite holiday recipes that I’ve successfully made over so that you don’t have to compromise during the holidays. Since we can’t say no to grandma’s homemade desserts, we might as well control the things we’re able to. Hope you guys enjoy this as much as I did, since it’s packed with protein and organic ingredients. Happy Holidays everyone!! And remember; its OKAY to indulge once in a while!! -Natalie K. ūüôā INGREDIENTS Coating 4 squares of unsweetened organic baking chocolate 1/4 cup prepared PB2 ** about 3 tbsp dry** Dry 1 scoop French Vanilla flavour DIESEL Protein by PERFECT NUTRITION (you can use another whey protein powder, but this is my favourite and i can‚Äôt guarantee it will taste as good!) 1 tbsp PB2 1 tbsp unsweetened cocoa powder 2 cups of Barbara’s Puffins Cereal Directions: Prepare the PB2 and place the chocolate in a bowl. Melt in the microwave at 30 second increments until well blended. Pour the mixture over the cereal and mix well. Place all of the dry ingredients into a large ziploc bag and shake well. Add the coated mixture into the ziploc bag and shake until all ingredients are covered. Place on a tray covered with parchment paper and let sit for 30 minutes. Next step is very important:...
Double Chocolate Brownie Cake Bites

Double Chocolate Brownie Cake Bites

With a name like that…I don’t think this post needs an explanation. This recipe is definitely one of the easiest and best tasting that I have ever made. It’s gluten free, dairy free, sugar free, and made with Milk Chocolate DIESEL protein isolate. At 34 calories per bite, you can’t go wrong…don’t fight it because it feels soooo right. Happy Baking and Eating Fitfam! ūüôā -Natalie K. INGREDIENTS 1 scoop Milk Chocolate flavour DIESEL Protein by PERFECT NUTRITION (you can use another whey protein powder, but this is my favourite and i can’t guarantee it will taste as good!) 3 tbsp coconut flour 1/2 cup almond flour 1 tsp baking powder 1/8 tsp Himalayan salt or *Herbamare brand salt substitute stevia to taste 2 tbs organic unsweetened applesauce 1/4 cup pure pumpkin puree 3 tbsp + 2 tsp of egg whites 1 tsp coconut oil 1/2 tsp vanilla extract (optional) 1 tbsp Krisda sugar-free stevia sweetened chocolate chips Directions: Preheat your oven to 350 degrees and line a baking tray with parchment paper. Mix all wet ingredients then add to dry ingredients. Mix well until all ingredients are combined. Roll out dough in your hands into even balls and place on baking tray. Bake for about 15-18 minutes or until an inserted toothpick comes out...
NEW RECIPE**Pumpkin Vanilla Sprinkle Cake

NEW RECIPE**Pumpkin Vanilla Sprinkle Cake

So those four words separately are amazing…just imagine the magic that happens when you put them together in a cake……well you no longer have to imagine. Just follow the simple steps below and your dreams will become a reality…oh and so will your six pack because this cake is gluten-free with no added sugars and all natural! You can eat the entire cake in one sitting and consume under 175 calories…but don’t believe me…try it out! Besides…it snowed here in Toronto today, so what else is there to do now other than hit the gym and hibernate/bake protein cake? Enjoy and don’t forget to tag me in your recipes! -Natalie K. INGREDIENTS 2.5 tbsp coconut flour 1/2 tsp baking powder 1/8 tsp Himalayan salt or *Herbamare brand salt substitute stevia to taste 1 tsp organic light kefir 1/4 cup pure pumpkin puree 1/4 cup of egg whites 1/2 tsp vanilla extract 1 tsp vegan sprinkles Directions: Preheat your oven to 350 degrees and spray a baking dish with olive oil or organic coconut oil spray. Mix ingredients very well and pour into the sprayed pan. Bake for 30 minutes or until an inserted toothpick comes out clean. Feel free to top it with cinnamon and stevia or 1 tsp of organic maple sugar if you have any on...
No Bake Frozen Cookie Dough Protein Balls-a really long name for a really quick recipe.

No Bake Frozen Cookie Dough Protein Balls-a really long name for a really quick recipe.

Hey Fitfam, It’s lazy Sunday…so today is going to be a lazy post. ¬†No-bake dessert that takes 5 minutes to make….and tastes delicious! That’s all I’m going to say since it’s lazy Sunday….so enjoy and tag me in any of your posts!! -Natalie K. INGREDIENTS: 1 scoop of Protein Powder – I made two batches, one for my vegan friend and one for myself so i used DIESEL by Perfect Nutrition and Sunwarrior Raw Vegan Vanilla Protein. ¬†Either would work! 2 tbsp coconut flour¬† 2 tbsp organic unsweetened applesauce 1/8 tsp. Himalayan salt or herbamare salt substitute 5 packets of stevia, or organic sweetener of choice to taste 1¬†tbsp No Sugar Added Chocolate Chips -I used Krisda brand. 1 tsps. pure vanilla extract 3-4 tbsp unsweetened almond or coconut milk DIRECTIONS: Mix all ingredients in a mixing bowl and roll into balls. ¬†Press chocolate chips into the balls, freeze, then enjoy when firm! Makes about 7-8...
#Allpumpkineverything. Pumpkin Pie you can eat all day everyday!!

#Allpumpkineverything. Pumpkin Pie you can eat all day everyday!!

Hi Fitfam, Since it’s all pumpkin everything season, I had to share one of my favourite recipes with you for a healthy alternative to pumpkin pie! At 51¬†calories per slice, you can eat the whole pie…well you probably shouldn’t..or should, but hey who am I to judge? ūüėČ True Story, on thanksgiving I bought a fresh pumpkin pie from an organic farm made with all natural withers, but still had sugar, butter, etc… the works. ¬†I also made my version of pumpkin pie. ¬†I had a bite of the “real version” and then had a bite of mine; and I genuinely preferred the healthy alternative, taste and texture wise! It definitely passed the Thanksgiving Test. Hope you guys enjoy this as much as I did! Feel free to post your versions on FB, Twitter, and Instagram and tag me in them!! @Nataliek_09. Happy Baking! -Natalie K. INGREDIENTS: 1/3 cup flour organic oat flour 1 tsp. allspice or pumpkin pie spice 2 tsp. cinnamon 1/2 tsp. Himalayan salt or herbamare salt substitute 2 tsp. baking powder 10 packets of stevia, or organic sweetener of choice. 1 tsp. organic maple sugar ( this stuff is amazing and a great alternative to sugar with only 10 calories per teaspoon). I find this adds some great fall flavour 450ml of pure canned pumpkin puree 2 tsps. pure vanilla extract 1 cup of unsweetened almond or coconut milk DIRECTIONS: Pre-heat oven to 400F degrees and spray a round dish with organic olive oil or coconut oil spray Combine all of the dry ingredients and mix well and then add all¬†liquid ingredients¬†and stir until batter...
Happy Thanksgiving….& Cookies!! Pumpkin Protein Cinnamon Sugar Cookies to be Exact

Happy Thanksgiving….& Cookies!! Pumpkin Protein Cinnamon Sugar Cookies to be Exact

  ¬†Hello Fitfam! Hope you are all ready for a big thanksgiving feast this long weekend!! Remember cheat meals are good for your body if they are done right. ¬†They help speed up your metabolism and most importantly, keep you sane. ¬† Remember, not to overeat and listen to your body; everything in moderation is key for this big food-filled turkey and all-things-pumpkin weekend. If you must indulge, go ahead and enjoy every minute of it. ¬†Allow yourself to make the best of¬†those moments with family and friends without any guilt whatsoever! Knowing that you will resume¬†your regular diet and exercise routine the following day and everything will be OK! For those of you that still want something sweet but don’t want to compromise your diets whatsoever, or are prepping for an upcoming fitness competition, try this recipe out. ¬†I guarantee that you won’t be disappointed and you will not miss any of the “real” desserts that you will be tempted with. ¬†These cookies are ¬†made from scratch with all natural ingredients, no added sugar, gluten free, and dairy free! I used DIESEL Vanilla flavoured protein, which is an all natural whey protein isolate from New Zealand, sweetened only with stevia. ¬†Thanks to my sponsors, PERFECT Nutrition, I’m always stocked up with the best of the best! I hope that you guys try this recipe out and leave a comment below with your opinion! ¬†It takes about 15 minutes to prepare and bake….and may or may not take 5 minutes to devour! ūüėČ Happy Thanksgiving! -Natalie K. www.perfectnutrition.ca . ¬†www.nataliek.ca Servings:¬†6 cookies INGREDIENTS: 1 ¬†scoop Vanilla flavoured DIESEL Protein...