<![CDATA[Food is Essential to life, therefore, make it good. - Fit & Focused]]>Wed, 09 Mar 2016 04:03:15 -0800Weebly<![CDATA[Chocolate Protein Cake]]>Wed, 09 Mar 2016 04:50:18 GMThttp://cookingislove.weebly.com/fit--focused/protein-cakeSo this may look like 100 grams of sugar and a million calories, but actually, it's not as bad as you think!
The chocolate cake alone is just 120 calories, 18C 1F and 13P and only 3 grams of sugar!

Then if you are like me, and have a ridiculous obsession with peanut butter, you can add some peanut butter on top for extra protein and healthy fats! 

Then, if you are really like me, you can also add some lactose free ice cream, Oreo's and sprinkles on top. But not everyone can handle this type of dessert every night. Yes, every night. #FlexibleDieting

​Let me know what you think! Recipe below!
Topped with Vanilla Wafer cookies, a JoJo cookie (gluten free) and Nuts N' More Salted Caramel peanut butter (my personal favorite)!
  • 2T protein powder 
  • 2T flour (I use whole wheat and sometimes gluten free)
  • 1T coco powder
  • 1/2t baking powder
  • 2 packets Stevia
  • 1/4C milk

Mix dry ingredients together. Pour in milk. Stir very well until it is all mixed. Microwave 35-45 seconds. And enjoy this delicious protein cake with no guilt!
This is using Nuts N' More Chocolate Peanut Butter, #glutenfree Oreos (JoJos) and #LactoseFree ice cream!
<![CDATA[Peanut Butter Banana Parfait]]>Wed, 09 Mar 2016 04:20:08 GMThttp://cookingislove.weebly.com/fit--focused/peanut-butter-banana-parfaitPicture
Super simple snack that you can make the night before for work! All you need is some fruit, Greek yogurt, peanut butter and granola (or cereal)!

For this parfait, I started with a drizzle of Nuts N' More original peanut butter, then added some Vanilla Greek yogurt for the base (I prefer Danon Light & Fit). Next I added sliced apples and bananas, and then topped with more yogurt and peanut butter. I repeated the process one last time and ended with some Honey Nut Cheerios!

Delicious and nutritious! 

<![CDATA[Oatmeal Banana MugCake]]>Wed, 09 Mar 2016 04:14:15 GMThttp://cookingislove.weebly.com/fit--focused/oatmeal-banana-mugcakePicture
Need a quick and easy breakfast snack? This is just a 4 ingredient mug cake that takes about 3 minutes to make! I got the original recipe from @colbytriolo_youmakeyou Instagram. The only thing I would change is instead of using 1tsp cinnamon, I would just do 1/2t because it was a little too much for me. I also suggest topping it with some Peanut Butter! I used Nuts N' More Pumpkin Spice to compliment this. Yum!!

Macros (w/out PB): 185 calories, 35C 2F 9P

  • 1/2 mashed banana
  • 2T egg whites
  • 2T milk
  • 1/3C oats
  • 1/2t baking powder
  • 1/2t cinnamon

Spray a mug with Pam. In a separate bowl, mix together all ingredients. Pour batter into mug and microwave 2 minutes. Remove and top with peanut butter or yogurt for extra flavor! 

<![CDATA[Peanut Butter Banana Bread´╗┐]]>Wed, 21 Oct 2015 03:49:33 GMThttp://cookingislove.weebly.com/fit--focused/peanut-butter-banana-breadPicture
This is by far one of my favorite recipes from Kim Hoeltje! Check out her amazing blog here!

This loaf of bread is super easy to make, and tastes great, especially right out of the oven!

  • 1 scoop Quest Nutrition Peanut Butter Protein (30g)
  • 2 T coconut flour 
  • 1 very ripe banana 
  • 1/2 C milk 
  • 1 T egg substitute 
  • 1/2 t cinnamon
  • 1/2 t baking powder
  • 1/2 t vanilla
  • sweetener to taste (2-4 packets)
  1. Mash banana
  2. Whisk together all ingredients
  3. Stir in mashed banana
  4. Pour into sprayed mini loaf pan (could do as muffins or bars as well OR double the recipe and use regular loaf pan and cut in half like me!)
  5. Bake at 350 for about 45-55min
  6. Let cool a few minutes, enjoy!!

MACROS: 330 calories, 42C 5F 32P

<![CDATA[Pineapple Mug Cake]]>Wed, 21 Oct 2015 03:09:19 GMThttp://cookingislove.weebly.com/fit--focused/pineapple-mug-cakeSo I was lucky enough to receive some samples of Beechie's Bakehouse brownies and mug cakes. This one is their Tropical Mug Cake, which has a tropical taste and dried pineapple pieces! Yum! All you have to do is add some water, microwave and it's done! I topped mine with vanilla Greek yogurt, Nuts N' More Coconut Peanut Butter (don't forget to use my code 'weightsandwine' for 10% off) and sliced bananas!

MACROS for cake alone: 120 calories, 18C 1.5F 8P 
With toppings: 360 calories, 45C 9F 27P
<![CDATA[Proats (Egg White Oats)]]>Wed, 21 Oct 2015 02:57:46 GMThttp://cookingislove.weebly.com/fit--focused/proats-egg-white-oatsPictureThis is topped with Nuts N' More Cinnamon Raisin peanut butter! (I love my peanut butter!)
Okay so I know it doesn't sound super appealing and you may be like, "Who in their right mind would put egg whites in their oatmeal!?" Well, don't knock it till ya try it! Not only is this packed with protein, but it gives the oatmeal so much volume and makes it a very filling breakfast!

  • 1/2 C Oats (I use Quaker Oats)
  • 1/2 C Egg whites
  • 3/4 C water
  • 2 packets stevia (or any sweetener you prefer)
  • 1 T chai/flax seeds (optional)

  1. Mix water and oats and chai seeds together and microwave for 1:15 minutes
  2. Stir and add in stevia and egg whites, microwave for :45 seconds
  3. Stir again and microwave another :45 seconds
  4. Remove from microwave and top with whatever you want! Some suggestions: peanut butter, fresh fruit, nuts, etc. 
**Depending on the consistency, I will sometimes add in some more hot water and stir it more to get it more creamy!

Macros (without toppings): 250 calories 32C 5F 20P

Let me know what you think!!

Same recipe as above, but this is just another variation you can do! This is Coconut Banana! 

The only thing I added was some Coconut extract. You can also add banana extract! Then I topped it with sliced bananas and Nuts N' More Coconut peanut butter!

Be sure to use my code: "weightsandwine" for 10% off your order!

<![CDATA[Protein Waffle]]>Wed, 21 Oct 2015 02:41:14 GMThttp://cookingislove.weebly.com/fit--focused/protein-waffleA couple months ago I received the best gift a 25 year old could ask for. A waffle maker. All my life I was deprived of this beautiful little machine and had to resort to pancakes, making me think I liked pancakes more than waffles. But I was deceived. Waffles > Pancakes. #TeamWaffle. Basically. Anyways, I might change my mind in a few months, who knows, but right now, I am on a huge waffle kick. 
Waffles don't have to be bad for you either! Actually, the waffles I make are super healthy and packed with protein, AND they also taste good, which is everyone's biggest concern.

  • 1/4 C whole wheat flour
  • 1/4 C Protein Powder (I use Quest Nutrition Vanilla protein)
  • 1/4 C water (might need to add 1-2T depending on consistency)
  • 1/4 C egg whites
  • 1/2 t baking powder
  • 1/8 t Xanthan Gum (Optional! But makes it thicker!)

Heat waffle iron. Combine everything together and whisk/stir well! Spray waffle iron with cooking spray and pour ingredients in. Wait patiently...keep waiting....almost there...okay go! But make sure to top it with some Nuts N' More* peanut butter and syrup! (I use sugar free). 

MACROS for 1 waffle: 180 calories, 24C 1F 20P 

*Nuts N' More has over 12 different flavors, as you see below I have made Pumpkin Spice waffles (add some pumpkin spice to your batter!), Coconut Peanut Butter (use some coconut extract in your batter!), and Sesame Cranbutter!
Use my code 'weightsandwine' for 10% off your entire order!
<![CDATA[Banana Oatkies (Oatmeal Cookies)]]>Thu, 04 Jun 2015 03:26:17 GMThttp://cookingislove.weebly.com/fit--focused/banana-oatkies-oatmeal-cookiesMy boyfriend is King of not eating the bananas I pack him for work and leaving them in his car for a week. I hate wasted food, so I make him give me back the rotting bananas so I can make something out of them. My "go to" rotten banana recipe is usually these oatkies. They are extremely easy to make, and packed with nutrients. My boyfriend has NO problem eating these and never forgets them! (I think he's on to something here...hmm..(

2 super ripe bananas
1 cup rolled oats

Optional Toppings:
Chocolate Chips
Peanut butter
Dried Fruit
Protein powder
Flavored extracts

1. Preheat oven to 350 degrees
2. Mash bananas with fork really well so there are no clumps
3. Stir in oats and mix well
4. Add in any additional toppings
5. Bake for 12-14 minutes (until bottoms are golden brown)
Chocolate Chocolate Chip (2T chocolate protein powder with 2T chocolate chips)
<![CDATA[Garlic Dijon Baked Salmon]]>Thu, 04 Jun 2015 03:15:28 GMThttp://cookingislove.weebly.com/fit--focused/garlic-dijon-baked-salmonPicture
This is by far me and my boyfriend's favorite dinner now.  We were having my parents over for dinner for Wine Wednesday, and I wanted to make something besides our typical chicken dishes. I came across this recipe on Pinterest and decided to give it a shot, not really knowing what to expect. 
I am so glad I "gave it a shot" because we try to make this a couple times a month. It is SO flavorful! It is also really easy to prep, and only takes 12 minutes to bake!

Ingredients (for 2): 
  • .7lbs salmon
  • 2 T fresh parsley, chopped
  • 3 small garlic cloves, chopped
  • 1/2 Tbs Dijon mustard
  • 1/2 tsp salt
  • 1/8 tsp pepper
  • 1/8 C olive oil
  • 2 Tbs fresh lemon juice  
  • Sliced lemon

  • Directions 
  1. Preheat oven to 400 degrees F
  2. Line a rimmed baking sheet with foil
  3. In a small bowl, mix together: parsley, garlic, Dijon mustard, salt, pepper, olive oil, and lemon juice
  4. Slice salmon into even portions and lay them onto the baking dish, skin side down
  5. Pour/Brush salmon with the sauce mixture and top with fresh slices of lemon
  6. Bake at 450 for 12-15 minutes--be careful not to overcook!

Serve with rice and vegetables, ENJOY!

<![CDATA[Dijon Tuna Patties]]>Thu, 04 Jun 2015 02:58:29 GMThttp://cookingislove.weebly.com/fit--focused/dijon-tuna-pattiesPicture
Usually I eat tuna for lunch, just plain old canned tuna mixed with some light mayo, mustard and relish, but tonight for dinner I decided to get a little creative!

I made some tuna patties, and topped them on a bed of spinach with a sweet potato, and drizzled a little spicy Dijon mustard on top!

Really flavorful dish, packed with protein, low in fat, and hit the taste buds perfectly!

To make:
1 can of Tuna (I get mine from Costco, 7.5oz)
1 T Chia seeds
3 T egg whites
1 T chopped onion
1 T chopped parsley
1/2 clove garlic and some garlic salt
1/2 T lemon juice
salt & pepper to taste

Mix everything together in a bowl and form two patties with your hands. Place on a heated frying pan for about 7 minutes on each side, or until golden brown/crispy edges. 

Mine kind of fell apart when I tried picking them up with the spatula, so I might add more egg next time to help hold them together a little more. Maybe even a whole egg with yolk. 

If you have any other variations, I would love to hear!