My Low Carb Pumpkin Protein Pancakes

Just in time for fall! Here's my recipe for my Low Carb Pumpkin Pancakes and TRUST me these are worth it!!!!!!! They're an indulgence to the tongue without being an indulgence to your diet or the waistline!!!!

You will need;

1. 1/2 cup Libby's Canned PURE Pumpkin (make sure it's PURE pumpkin not pumpkin pie filling or sweetened pumpkin. Pure pumpkin packs only 9g carb per 1/2 cup and 4 of those are pure dietary fiber!!!)
2. 4 packets Stevia
3. 1/2 cup liquid egg whites
4. 1 scoop Jay Robb Vanilla Protein Powder
5. 1/4 tsp pumpkin pie spice
6. 1/2 tsp baking powder
7. 2 TBSP Flaxseed Meal ( I use Arrowhead Mills)
8. 1/4 cup water (if mixture get's "thick" you may need to add more)
   

Combine all ingredients in a blender and blend until smooth:

Then portion the batter out into a pan and cook evenly on both sides;

I enjoyed mine this morning with a few TBSP's of Sugar Free Maple Syrup ( I buy a variety sweetened with Stevia and suggest you hunt for the same).... and they're DELISH! They also taste SUPER yummy with some PB on top!!!!!!

My Mocha Java Protein Shake

Mix together:

• 1 scoop Jay Robb Chocolate Whey Protein Powder
• 1-2 packets of Stevia
• 3-4 ice cubes
• 1 cup cold brewed coffee
• 1/4 cup unsweetened almond milk
• 1/2 TBSP unsweetened Hershey's cocoa

Blend until smooth- I LOVE this shake post workout!!! It's a yummy pick me up the reminds me of what a mocha frappuccino would taste like (even though I've never had one!!!)

***For muscle gain add TWO (2) scoops Protein Powder, 1/4 cup low fat or 2% milk, and 2 TBSP Hershey's Chocolate Syrup***

On this year's contest diet- FRIES! NO JOKE!

Like my fries? These could be yours to chow down on when prepping for a show- and NO I'm not joking!!!!

This recipe is 100% contest prep friendly- but of course here comes my disclaimer- CONTACT YOUR NUTRITIONIST OR COACH FIRST to make sure this complies!!!

Don't go whipping up sweet potato fries without asking permission first!

Most competitors are allowed sweet potatoes on their diet, however plain baked sweet potatoes get old, fast. If you're a french fry gal (and most of us out there are) then this is a recipe for you! Trust me, these can be a lifesaver in prepping for a show and are incredibly easy to make!

You will need the following;

• Your alloted amount of sweet potato ( by this I mean if you're eating 2 ounces, grab your two ounces sweet potato (raw), if you're eating 4, grab 4, just make sure your sweet potato is raw (UNCOOKED!)
• Preheat the oven to 425 degrees. If your oven is on the dull side, try 450 or you'll be waiting forever for these to be done.
• 1 TBSP Extra Virgin Olive Oil mixed with 1 TBSP water (combine in a spray bottle and shake up!)
• Pinch red pepper (if spicy isn't your thing use regular pepper)
• Pinch salt

Lightly spritz a piece of aluminum foil with PAM (LIGHTLY, Pam has calories so don't go coating it). Slice your potato length wise into "fry" looking pieces and arrrange on foil. Spritz with the olive oil water mixture, then sprinkle with salt and pepper to desired taste. Place in oven for approx. 30 minutes although you will need to check these. I like mine super well done, so I leave them in longer. If you like fries NOT well done, check them at 25 minutes and assess from there!

Alli's Protein Packed Spicy Turkey Balls!

This is a COMPETITOR FRIENDLY recipe so all of you who are dieting bookmark this baby! (Although of course if you have a trainer or nutritionist consult them first to make sure this complies!)

• 16 ounces 99% Lean Ground Turkey
• 1- 1 1/2 cup egg whites
• 1/4 cup spicy brown mustard
• 3 TBSP Frank's hot sauce

Preheat oven to 350 degrees.

Combine all ingredients in a mixing bowl and combine until the turkey and egg whites blend (turkey should be nice and moist!) Keep in mind when turkey's lean it dries out quickly so if in doubt add more egg whites and a bit of water, it'll help to keep the turkey balls moist.

Lightly spray a muffin tin and scoop the turkey into the muffin tin slots using a spoon. I try to fill each one until it's level. They will bake up a bit in the oven so allow some room for that. It'll be about 3-4 ounces each.

Place in the oven for approx. 20-25 minutes. Now depending on your oven you may need to do longer. I typically give them 20 minutes then begin to check them. If they cook too long they'll be bone dry and you'll need a ton of water to get them down which is NOT pleasant. HOWEVER if you get them out in time they'll be moist, convenient and DELISH!!!!!!!!!!

Not all Peanut Butter is created equal!

Olympic diver Greg Louganis termed peanut butter "the breakfast of champions". Yet, despite peanut butters many benefits, depending on what brand you buy, how it's manufactured, packaged, and processed, you MAY not be getting the best of the best when it comes to peanut butter.

If you wander into the peanut butter isle you'll be bombarded with different types of peanut butter- the All American staple, Jif, it's competitors Skippy and Peter Pan, organic peanut butters, Smucker's peanut butter and jelly, natural peanut butter, crunchy peanut butter, no stir peanut butter, and the latest- peanut butters claiming to be "All Natural". Whatever that means.

I should start by saying under no circumstances should you leave your grocery store with Jif, Skippy, or Peter Pan in your cart. Period. For starters look at the list of ingredients in a standard jar of Jif:

• Roasted peanuts and sugar (yes that's right, those are the FIRST TWO ingredients. Not just peanuts, but peanuts and SUGAR.... you already shot the nutritional benefits of peanut butter to hell- but read on!)
• Molasses (more sugar)
• Fully hydrogenated vegetable oils (not as dangerous as partially hydrogenated oils which are loaded with trans fats, but it's still an addition of excess oils and fats to the peanut butter)
• Mono and diglycerides (hmmm sound yummy? Exactly. No thanks. Basically they're fats which are added to a product as a preservative. They stabilize food and give it consistency. In the case of peanut butter, they keep Jif looking like jif and not the peanut butter with separation you also see on the shelf. Basically it increases the saturated fat content, and it's an additive- an un-necessary one at that)
• Salt

So pass on Jif. Now onto my next point- what to do about these brands of peanut butter that are marketed as "natural"? What is the difference between "natural" and "organic?" Well first off, organic is not "organic" unless it is USDA certified so always look for that seal. Organic foods are foods that are processed, manufactured, and handled by means defined by the USDA per its Organic Food Products Act. Organic foods are granted and monitored by the government and are guaranteed to be free of chemical pesticides, fertilizers, and preservatives. Natural foods on the other hand have NO governing board of certification and essentially are defined as being "foods derived from plants and animals." Hmmm. Pretty broad if you ask me. In most cases "natural" means foods that are "minimally synthesized", but still synthesized nonetheless. Let's take a look at Jif's "Natural brand of Peanut Butter":

• Roasted Peanuts (perk here, peanuts as the FIRST ingredient)
• Sugar (and here we are again. Sugar is not included WITH the first ingredient, but it comes in a close second)
• Palm Oil (an excess additive again)
• Molasses (more sugar)
• Salt

Small differences, but not BIG differences or GOOD differences. So no Jif, no Skippy, no Peter Pan and no brands marketed as "natural". What does that leave us with?

You're going to look for the following;

1. USDA seal meaning the peanut butter is certifiable ORGANIC- free of not only additives and un-necessary sugars and fats, but pesticide free as well.
2. Peanut butter that has separation, which typically demonstrates that is ACTUALLY natural, free from additives meant to stabilize (hold the oil) together.
3. Sodium Free
4. Sugar Free
5. Look for the following ingredients: ORGANIC PEANUTS. Period. That's it. Ground nuts is all you need!

Typically I recommend finding a place that allows you to grind your OWN peanut butter, right there in the store. Typically this doesn't result in seperation (since it's freshly ground and not stored) which many people love. I know Whole Foods Markets have this.

If you don't have that option though, be on the look out for peanut butter that complies with the tips I listed above. For example I found this brand at the nearest Giant: Nature's Promise Organic Sodium Free Natural Peanut Butter:

Notice how it has the USDA seal on the front, is sodium free (unsalted) and has ONE ingredient. ONE. That's all you need in peanut butter.

Now I know the stirring aspect of natural peanut butter can be frazzling for most, but if you stir it all up initially and set it in the refrigerator it will help to naturally stabilize it a bit more. Natural peanut butter is filling and satisfying, high in fiber, healthy fats, and protein, and helps lower bad "ldl" cholesterol. It's also rich in micronutrients, which synthesized peanut butters are not, including reserveratrol, which is a natural antimicrobial agent produced by the peanut plant to ward off potential pathogens (bacteria, virii, and fungi). Another fun peanut butter perk? It contains the substance p-coumaric acid, a polyphenol that helps combat oxidative stress (a syndrome which can lead to cardiovascular disease)!

Spiced Apple and Pear Crisp

SPICED APPLE AND PEAR CRISP
This is my "healthier" alternative to the traditional calorie laden fall favorite! I used my mother's recipe as a base and played with alternative ingredients until I got it right! 1/2 cup unsweetened applesauce 3 Fuji apples, peeled, cored, and thinly sliced 3 ripe but firm pears, peeled, cored, and thinly sliced 1 TBSP lemon juice 2 TBSP Stevia 1 TBSP grated ginger 2 tsp ground cinnamon 1 tsp ground nutmeg 3/4 cup whole wheat or oat flour 3/4 cup whole rolled oats 1/2 cup brown sugar (or to cut more calories use Stevia) 1/4 tsp salt Preheat oven to 350 degrees and spray a 7x11 baking dish with Pam. In a large bowl toss apples and pears with lemon juice, stevia, ginger, cinnamon, and nutmeg. Spoon fruit mixture into dish and set aside. In a food processor pulse oats, flour, sugar/stevia, and salt till combined. Add unsweetened applesauce and pulse again. Spread over fruit mixture and bake until tender, juices are bubbling, and topping is crisp. 45-50 minutes Per 5 ounce serving; 200 calories 6g fat 32g carbs 3g protein 14-25g sugar (Depending on if you use brown sugar or stevia)

100 Calorie Pancakes!

100 CALORIE CINNAMON PANCAKES

I am known for my pancakes so TRUST me on this:

1 cup whole wheat flour
1 tsp baking soda
2 TBSP Liquid Stevia
1 cup unsweetened Almond Milk OR Skim Milk
1/2 cup egg beaters
1 TBSP Vanilla extract
2 TBSP Cinnamon

1. Mix flour, baking soda, and Stevia in one bowl

2. Mix milk, eggs, and vanilla in another

3. Beat wet mix into dry mix roughly (keeps some air in the mix)

4. Stir in cinnamon last

5. 1/4 cup is the best amount for smaller, delish pancakes. 1 serving (100 calories) is TWO pancakes ( so two pancakes each made from 1/4 cup batter gives you 100 calories)

7. Spray skillet or pan with nonstick spray and spoon 1/3 cupfuls of the batter into the skillet

I recommend serving with 1 TBSP unsalted 100% Natural Honey spread over pancakes lightly and 1 TBSP Natural Agave Syrup as a sweetener. THIS WILL ADD EXTRA CALORIES. If you're calorie concerned, use 2 TBSP Sugar Free Syrup (even though I don't recommend products with artificial sweeteners or sugar alcohols)

Vanilla Protein Pancakes with Maple Ricotta Syrup & Fresh Raspberries

Alli's Vanilla Protein Pancakes with Maple Ricotta Syrup & Raspberries

PANCAKE BATTER: 1 cup whole rolled oats 4 scoops Jay Robb Vanilla Whey Protein Powder 1 cup liquid egg whites Stevia to taste 1/2 TBSP Vanilla Extract 1 TSP Cinnamon MAPLE RICOTTA SYRUP 2 TBSP 100% Pure Maple Syrup 1/2 Cup Nonfat Ricotta Cheese 6 ounces Nonfat Greek Yogurt (whisk together- add lukewarm water to thin if desired) 1 cup fresh raspberries Combine the pancake batter ingredients into blender and mix Spoon 1/4 cupfuls into pan and cook until golden brown on either side. For large pancakes use 1/2 cup batter at a time. Serve hot with 1/4 cup of the ricotta maple syrup and 1/2 the raspberries. Serves 2.

Alli's CHOCOLATE BANANA CHUNK MUSCLE GAINER SHAKE
1 banana 2 scoops chocolate or vanilla protein powder 4 tablespoons cocoa/hot chocolate powder 2 1/2 tablespoons 100% Natural Creamy Peanut Butter 2 cups lowfat milk 6 ounces lowfat yogurt 3 tablespoons evaporated milk or powder milk Combine all ingredients in a blender and mix until smooth. If you like a thicker shake I suggest adding some ice, although this tends to thicken well on it's own due to the banana and yogurt. Randy LOVES this shake... it's a GREAT post workout muscle gainer!!! This shake is for bodybuilders or athletes; NOT for couch potatoes..... don't slug this down unless you're moving some SERIOUS weight in the gym!

Breakfast Special- Chocolate Protein VOO

Alli's Chocolate Protein Breakfast VOO
Prepare the night before: 1/3 cup oats 1 TBSP flax seeds 1 cup unsweetened Almond Milk 2 TBSP chocolate protein powder (mix in bowl with a whisk and let sit in fridge overnight) Next morning add: 1/4 apple chopped 1/4 cup blueberries 1/4 cup raspberries 1 TBSP all natural, unsalted peanut butter 1 TBSP honey DELISH!!!! 320 Calories, 12g fat, 11g fiber, 24g protein, 32g carbs

Low Cal Peanut Butter Cookies!

Alli's Low Cal Peanut Butter Cookies 60 calories per cookie!

Makes 24 cookies 1/2 cup natural peanut butter 1/2 cup melted dark chocolate 4 egg whites 3/4 c. oat flour 1/4 tsp baking soda 1/4 cup Stevia 1/4 cup brown sugar 1/4 tsp vanilla 1 tsp cinnamon 1 TBSP almond or coconut milk Mix peanut butter, almond or coconut milk, and cinnamon together.Stir in the eggs and mix well. Add the melted dark chocolate, stevia,brown sugar, vanilla, and baking soda. Mix in the oat flour. Drop by teaspoons onto a baking sheet (sprayed with Pam) Bake 15-20 minutes or until done. Enjoy!

ZUCCHINI BARS
2 c. shredded zucchini 1 c. vanilla protein powder 1.5 cup whole rolled oats 5 egg whites 1/2 tsp. cinnamon 1/2 c. nonfat dry milk 1 1/2 tsp. vanilla 3/4 tsp. baking soda 2 tsp. liquid stevia Mix all ingredients in a large bowl. Pour into a 9"x13" pan, sprayed with Pam. Bake approximately 30 minutes at 350 degrees. Cut into 8 pieces. Makes 8 servings

Turkey Cheddar Breakfast Wrap

Turkey/Cheddar Breakfast Wrap
1/2 cup liquid egg whites (cooked) 3 slices Jenny-O Extra Lean Turkey Bacon (cooked) 1/4 cup Kraft Fat Free shredded Cheddar Cheese 1/4 cup spinach 1 TSP minced Onion (found in spice section) 1 Ezekiel Sprouted Grain Tortilla Cook the egg whites and spinach together and set aside. Cook Turkey Bacon and set aside. Place egg white spinach mixture and turkey bacon in wrap. Cover with shredded cheese. Sprinkle with minced onion. Fold tortilla over and microwave 15-30 seconds until cheese is melted. Calories: 275 Protein: 27g Fat: 2g Carbohydrates: 24g **For muscle gain consume 2 wraps**

High Protein Bread

HIGH PROTEIN BREAD

2 1/2 c. warm potato water 3/8 c. Stevia 2 tbsp. dry yeast 6 tbsp. butter, melted 4 egg whites 1 1/2 c. nonfat cottage cheese, beaten with mixer 1/3 c. honey 1 1/2 c. non-instant powdered nonfat milk 1 tbsp. salt 3/8 tsp. baking soda 1 c. oat flour & 8 c. wheat flour 4 scoops unflavored whey protein powder Combine water, stevia and yeast; let set for 5 minutes. Stir. Add butter, egg whites, cottage cheese and honey. Add dry milk. Add 5 cups flour mixture to previous ingredients. Add salt, soda and enough flour to make dough easy to knead. Knead smooth and elastic. Place in greased bowl, turn to grease top. Let rise until double - 1 hour. Punch down and divide into 3 pieces. Let rest 10 minutes. Form loaves and place in 3 well-greased pans, turn to grease tops. Cover and let rise until light, about 1 1/2 hours. Bake at 350 degrees for 40 minutes or until light brown. (Turn heat down to 325 degrees when bread is light brown - to prevent overly dark crust.)

Allison's Banana Chocolate Chip Protein Muffins

1 cup bananas mashed 2 egg whites 1/2 cup unsweeteed applesauce 1 cup whole wheat flour OR 1 cup oat flour 1 TBSP liquid stevia or 1/2 cup splenda for baking 1/4 cup skim milk 1/4 tsp vanilla extract 2 tsp baking powder 3/4-1 cup BSN Lean Dessert Protein Powder in Banana Nut flavor 3 TBSP semi sweet mini chocolate chips OR (if you want to cut calories and sugar) substitute 3 TBSP sugar free chocolate chips 1. Preheat oven to 350°F. 2. In a large bowl, mix all ingredients 3. Fill 16 muffin tins or papers about halfway. I use an ice cream scoop to spoon it because the dough tends to be thick. If it's TOO thick, use some warm water to thin it out- add GRADUALLY and slowly while stirring. 4. Bake for 20 minutes at 350 degrees. NUTRITIONAL INFO (per muffin) Calories: 96 Fat: .6 grams Carbs: 16 grams Protein: 19 grams Sugar: This will depend on whether or not you use semi sweet or sugar free chips. If using sugar free the sugar count will be trace, only the sugar from the protein and unsweetened applesauce.

Oatmeal Applesauce Cookies

OATMEAL APPLESAUCE COOKIES

1 tsp. baking powder 1 tsp. ground allspice 1/4 tsp. salt 1/2 c. butter 1/2 c. splenda 2 egg whites 2 c. rolled oats (quick cooking) 1 c. all purpose flour 1 c. Vanilla protein powder 1 c. unsweetened applesauce 1/2 c. raisins, chopped Preheat oven to 375 degrees. Grease baking sheet. Mix flour, protein powder,baking powder, allspice, and salt. Beat butter and splenda until creamy. Add egg whites; beat well. Add dry ingredients. Stir in oats, applesauce, and raisins. Mix well. Drop by level tablespoonfuls onto baking sheet. Bake 11 minutes or until edges are lightly browned. Cool on rack. Makes 5 dozen.

Chocolate Protein Fizzy!

DOUBLE CHOCOLATE FIZZ
1 can diet chocolate soda 2 TBSP. chocolate protein powder 1/2 tsp. powdered skim milk 2 or 3 ice cubes Mix all ingredients in blender until whipped consistency. Pour in frosted glass. Yield: 1 serving! This drink is AWESOME! If you want to throw in something extra to make it a bit more like root beer float- I recommend two big scoops of frozen fat free cool whip!! Just dump it in the glass!

Alli's Amazin' Raisin Energy Bars

ALLI'S AMAZIN' RAISIN ENERGY BARS
1/2 c. no sugar added applesauce 1 tsp. vanilla 3-4 egg whites 1/2 c. flour 1/2 c. protein powder (I recommend vanilla but have used apple cinnamon flavor before- YUM!) 1/2 tsp. salt 1 c. rolled oats 1 c. raisins 1/2 c. walnuts 1/2 c. carob chips Combine first 3 ingredients and beat together. Add the next 3 ingredients to the mixture. Now stir in the last 4 ingredients. Put mixture into a greased 8 x 8 x 2 inch pan and sprinkle with 2 tablespoons wheat germ. Bake in a 350 degree oven for 25 minutes. Makes 2 dozen. I use these are a GREAT pick me up when my energy is dipping!!!!!

Protein Brownies!! YUM

BROWNIES
1 c. bran 3 egg whites or egg beaters 6 tbsp. chocolate protein powder 3 tsp. diet lite Dash salt 2 tsp. cinnamon 1/4 c. water 6 tbsp. powdered milk (nonfat) 1/2 tsp. baking powder & baking soda 1 tsp. chocolate extract 1 c. unsweetened applesauce Bake in an 8"x8" pan at 325 degrees for 20 minutes. FROSTING (optional!): 5 tbsp. chocolate protein powder 1/2 tsp. chocolate extract 2 tsp. diet lite sweetener Chocolate flavored diet soda, enough to mix Makes 8 servings

Lemon Blueberry Surprise Muffins!

LEMON BLUEBERRY SURPRISE MUFFINS

4 egg whites 3 tablespoons olive oil 1/4 cup nonfat milk 1 1/4 cups vanilla whey protein powder 2 teaspoons baking powder 1/3 cup Splenda 1/4 teaspoon cinnamon 1 tablespoon grated lemon rind 1/2 teaspoon grated orange peel 1/2 cup blueberries 3 ounces fat free cream cheese, cut into 9 small cubes non-stick spray or paper muffin liners Preheat oven to 375 degrees. Line 9 muffin tins with paper liners or spray with non-stick spray. Combine the eggs, oil, and milk; stir to blend. Add the whey powder, baking powder, Splenda, cinnamon, lemon rind, and orange rind. Stir until just combined. Do not over stir or muffins will be tough. Fold in the blueberries gently. Spoon 1/2 the batter into the prepared muffin tins. Place a cube of cream cheese in the center of each. Fill with remaining batter, making sure batter goes completely over and around the cubes of cream cheese. Bake at 375 degrees for 8 to 10 minutes, or until muffins spring back to the touch and no longer look moist on top. Serve warm. Makes 9 muffins.