Pumpkin Spice Cheesecake Bites

Makes 12 servings

[1 serving = 4g protein/10g fat/12g carb, 146 calories]

Cheesecake Bite Ingredients:

96 grams [1/2 cup] coconut sugar 

227 grams cream cheese

3 eggs, separated, room temperature

185 grams [3/4 cup] canned pumpkin

1-1/4  tsp cinnamon

3/4 tsp pumpkin pie spice

1 tsp salt

Whipped Topping Ingredients:

123 grams [1/2 cup] greek yogurt

120 grams [1/2 cup] heavy whipping cream

20 grams [1 tbsp] maple syrup

Directions:

1. Heat oven to 350ºF. 
2. Line a cupcake pan with 12 cupcake liners or lightly oil pan.
3. In a large bowl, combine half of the coconut sugar with the cream cheese, egg yolks, pumpkin, cinnamon, pumpkin pie spice, and salt, using a hand mixer on medium just until smooth.
4. In a separate large bowl, beat the egg whites for 1 minute or until foamy, then add in the rest of the coconut sugar and beat for another 1-2 minutes or until soft peaks form.
5. Gently and slowly fold the egg white mixture into the pumpkin m...

Just in time for fall and winter to help stay on track with your goals! Try this...

High-Protein Pumpkin Chocolate Chip Cookie Mug Cake [for 1]

 
 21 grams of protein and just 310 calories

Ingredients:

• 14.2 grams low-fat cottage cheese, unsalted [or greek yogurt works]

• 24 grams coconut sugar

• 14.2 grams canned pumpkin puree

• .2 tsp vanilla extract

• 8.9 grams casein powder [i used vanilla]

• 10 grams collagen powder [i used pumpkin spice]

• 17.8 g sprouted spelt flour or cassava flour

• .33 tsp pumpkin pie spice

• pinch baking powder

• pinch baking soda

• pinch salt

• 12 grams dark chocolate chips 

Directions:

1. Preheat oven to 325ºF.

2. Grease a ramekin with a touch of coconut oil or ghee.

3. Blend the cottage cheese, sugar, pumpkin, and vanilla until smooth. [If using greek yogurt, no need to blend, just mix together.]

4. Add the rest of the ingredients [except the chocolate chips] and stir until well-incorporated. Try

   ...

This Fudgy Protein Mug Cake is a quick and easy, protein-packed, and guilt-free sweet treat. And, it’s single-serving so you won’t overinduldge.

If you’ve been around for awhile now, you know just how strongly I feel about the importance of real food. Real, whole foods should always trump packaged, processed food, in my opinion. For example, I don’t believe in replacing high quality meats and veggies with protein powders or bars. However, that doesn’t mean I don’t use these products to supplement my whole food, nutrient-rich diet. Sometimes a girl needs a little sweet treat. You feel me? 

When I indulge in something sweet, I prefer using high-quality protein powder, instead of dense gluten-free or nut- based flours. I’ve noticed I tend to digest protein powder better, which might be true for you, too. Plus, it’s always helpful to consume an extra protein dose in my sweet treat. 

Why Protein is Essential

As we know, protein is necessary for optimal health. We need plenty...

These might seriously be the most delicious cookies I’ve ever tasted.  They are my go-to for every potluck and they are always devoured!  Even people who eat “real” cookies (made with wheat flour, dairy, and sugar) love them.  Trust me, they are a hit.  With super simple and minimal ingredients, they’re so easy to throw together, too.

When I’ve made paleo and vegan chocolate chip cookies in the past, they never have that same moist, chewy texture I was looking for.  But these definitely do!

Just throw all of dry ingredients in a bowl, and mix together until well-combined.

Then add the wet ingredients and mix until well-combined.  The mixture should be pretty crumbly, but once you roll them into balls, it should stick together.  You can fold in the chocolate chips at this point, too.

There’s already very minimal sweetener in this, but if you’re looking to make these keto-friendly, you can leave out the sweetener entirely.  Just let them sit a bit longer (ano...

If you know me, you know I’m all about that dessert!  It’s my favorite meal of the day, and I can hardly get through 24 hours without it.  So, when I can make a sugar-free dessert that’s made with actual whole food ingredients (no flours here!), it brings me the most joy ever.  This recipe will bring you joy, too, because it’s super simple, easy to make, and you probably have these ingredients in your kitchen right now.

These babies are also SIBO and lowFODMAP friendly, for anybody dealing with IBS or SIBO (which I am – more on this another time!).

I didn’t have chocolate chips on hand, but feel free to add them in.  They’re even more delicious with them!

To get more desserts like th...

I don’t know about you, but I have zero self-control when it comes to dessert.  Sweet treats don’t last more than a day in my house, and even that is generous.  It’s so serious that I even bought a $70 time locking container to put treats in (that I quickly returned, because $70?!?!).  Every time I bake a batch of cookies or muffins, I immediately give most of them away to clients, friends, strangers on the street.  Anything to get them out of my house, where I will likely inhale the whole batch within hours.

Why don’t I just stop making them, you ask?  Because I love healthy treats and I don’t think life is meant to be lived without them.  The only answer, then, is to create single-serving healthy treats that’ll leave me feeling satisfied without 11 other servings  tempting me with their deliciousness.  And, apparently, I’m not the only one.  I asked my Instagram family if they lack self-control like I do and the resounding answer was YES!  Which is what leads me here, to the f...