Saturday, November 8, 2014

Protein Pumpkin Cheesecake

😍Protein Pumpkin Cheesecake😘
This idea has been floating around so I decided to recreate my own version.
1 1/2c Ezekiel cereal (blended to flour)-could use oats or granola or nut flour 
 2 servings vanilla or cinnamon protein cinnamon (I used 4sc @wfitnutrition vanilla coconut)
2 spoonfuls each maple syrup & nut butter
2 heaping spoonfuls coconut oil
2c greek yogurt (I used 1c of caramel apple Lite & Fit, 1c plain)
1/2 c pumpkin
2 eggs
2 egg whites
2 servings vanilla/cinnamon protein
Coconut sugar
Cinnamon, pumpkin spice
➡️Nuke oil, nut butter, and syrup. Pour over dry crust ingr. and use your hands to mix. Add some to each muffin tin or pan and form around bottom/sides. Blend all the cheesecake ingr. together until smooth (It'll be runny, shouldn't be thick). Pour over crust.
Bake 300 for 20-30mins. I constantly checked it. I knew it was done when the top was set but the middle was still lightly jiggly. I left it out for a few hour the refrigerate overnight, do not eat until it's set! 
This made 12 mini muffins and a full pie!

Friday, September 5, 2014

Protein Krispy Bars

Protein Krispy Bars:
3c kamut puffs or Rice Krispies or brown rice puffs
4 scoops choc protein
1/2c cocoa powder
1/2c almond milk
1/2c maple syrup or honey
3tbsp coconut oil
.mix puffs and powders together. Nuke the syrup and oil together. Dump that mix and the milk into the dry mix. Stir really well. Pour into 8x8 pan lined with parchment paper. Freeze. I made 8 bars. Keep in freeze until ready to eat then nuke or allow to defrost a bit.

Monday, August 18, 2014

"Sweet" Egg Casserole

Sounds weird right? I'm no! 
Cinnamon egg whites are on the rise so I decided why not make an egg casserole?!
I added mulberries, acorn squash, and used PB. You do not by any means have to use any of these, they can be subbed for other fruits or other carbs like spaghetti squash or sweet potatoes.
But here's what I choose to do because it's was I had in hand.
Egg Portion:

7egg whites
5 eggs
1/2c almond milk
1 tsp vanilla
1/2 baked acorn squash (350 for 1hr sprayed with coconut oil, sprinkled with cinnamon and stevia)
1/2c dried mulberries 

2 tbsp peanut butter
2 tbsp maple syrup
1/2 tsp cinnamon

1. Beat the eggs with almond milk and vanilla. 
2. Mix squash and mulberries together then lay out evenly into a lined 8x8 pan.
3. Pour eggs on top. Giggle around so it all evens out.

4. Make the drizzle and mix really well.
5. Simply drizzle all over the top of the eggs.
6. Bake 350 for 1 hours.
7. Take out and allow to cool and set. 

Protein Donuts

-1 scoop @wfitnutrition vanilla coconut protein
-1/4c coconut flour
-1 tsp baking powder
-1 tsp vanilla extract
-1 banana
-2 egg whites 
-1/3c almond milk
-add ins: fruit, choc chips, nuts, dried fruit

1. Blend everything but add ins together.
2. Pour into sprayed donut pan. Mine made 
3. Drop in the add ins and cover them with the batter. (I made 2 blueberry, 2 dark choc, 1 fig)

4. Bake 350 for 23mins.

5. Allow to cool and top with whatever you desire! I smeared PB2 on the choc one🙌

🍩OMG these are sooo moist and not dry at all!!!🍩

Saturday, July 19, 2014

Greens Protein Waffle

Indeed "green" like real veggies in that waffle!
1 c fresh greens 
2 tbsp coconut flour
1 tbsp oat flour
2 egg whites
1/4c almond milk
1 tbsp cocoa powder
1 scoop chocolate protein
Dash baking powder
1. Blend greens, eggs, and milk. No flakes of greens should be seen!
2. Add remaining ingredients and blend.
3. Spray waffle maker. Cook.
Top with whatever. I added PB and nuked berries.

Sunday, July 13, 2014

PB & J Homemade Quest Bar

2 tbsp VitaFiber 
1 tbsp peanut butter
1 tbsp jelly (I used my homemade chia seed mixed berry one)
1/4 c vanilla protein
.nuke the VitaFiber and PB for 10 but swirl together beforehand.
.immediately add the protein.
.begin combining with a wooden spoon.
.then add the jelly and start folding.
.spray hands with coconut oil and pick up and start formin into a bar.
.refridgerate to set.

Friday, July 11, 2014

Cinnamon Raisin Quest Bar

2 tbsp VitaFiber
1/4 c vanilla or cinnamon bun protein
1/2 tsp cinnamon
1-2 tbsp raisins 

.nuke the fiber for 10secs.
.immediately add everything else.
.immediately begin to stir and coming using a wooden spoon.
.once semi combined, spray coconut oil on your hands.
.combine and knead until it comes together.
.refridgerate to set.

*if you want VitaFiber, click on the link to the right!

Monday, July 7, 2014

Cinnamon Bun Homemade Quest Bar

2 tbsp VitaFiber 
1 tbsp Sweet Spreads Cinnamon Bun Coco-Nut Butter
1/4 c WfitNutrition protein (or any vanilla or cinnamon protein)

.heat fiber and butter in a bowl.
.add protein and quickly begin stirring and smashin and tossing and basically move it really well with a wooden spoon.
.sprwy your hands with coconut oil (you'll thank me) and start forming and kneading it all together.
.once dry powder is all combined, form into a bar.
.set in fridge to harden up.

*Clik on te link to the right to get VitaFiber or wfit protein!

Sunday, June 22, 2014

Protein Cauliflower Waffles

Received @sweetspreads butters this week and what better than to try some on some Protein Cauliflower Waffles?! (Yes cauliflower makes these incredibly moist!) 
Um ya I had both of those waffles and topped them with some coco-butter.
2 tbsp coconut flour
Serving @Wfitnutrition coconut vanilla protein (or whatevs)
2 tbsp coconut sugar
2 egg whites
2 tbsp mashed cauliflower*
1/2 mashed banana
Dash baking powder
Almond milk 
.Mix or blend. Cook in waffle maker.
#sweetspreads sent me coco-butters to try and OMG they are amazbalz!!!
Chocolate Brownie & Maple Pancakes were definitely my two favs! oh and cinnamon roll!!!
*steam cauliflower and then blend with a bit of water or unsweetened almond milk. Put in fridge to chill.
I also add this to my oatmeal to get more volume and extra veggies in my diet.
As for Sweet Spreads...well if you can read the flavors your jaw should have already dropped.
OMG all these flavors are spot on and amazing but Chocolate Brownie was heaven!!! Oh and maple pancakes literally tastes like French toast in a jar. Cinnamon roll is scrumptious too!
Cute jars too! They are microwaveable safe so nuke tem a bit and drizzle on top of whatever you're having!

Saturday, June 7, 2014

Protein French Toast

So yummy. No cheat, no guilt, just amazing good macros.
Protein French Toast:
Ezekial bread
Egg whites
Protein (I used WFitNutrition Vanilla Coconut)
Almond milk
Additional toppings

1. Shake or blend egg whites, protein, cinnamon, and almond milk.
2. Soak bread in mixture. 
3. Cook like regular. I used sprayed coconut oil on my pan.
4. I layered with some almond butter, strawberries and drizzled honey.

I have made this before and crumbled a Quest Bar in between and on top! OMG yummy! But I'm out just reordered some more!
Get your quest bars from my site:

Saturday, May 24, 2014

Chocolate Protein Waffles

I use WFitNutrition protein so you can use any flavor of choclate you want.
2 scoops Wfit choc mocha protein
2 tbsp coconut flour
2 egg whites
1 mashed banana
Dash baking powder
Almond milk
-Mash banana first. Add baking powder and mix (easily mixed this way).
-add egg whites.
-add one scoop of protein at a time and add almond milk to mix. Then add the other.
-add coconut flour. One tbsp at a time. Add almond milk as needed. It'll thicken because coconut flour absorbs so you'll need more milk after it sets.
-add stevia if you want.
-stir in add ins if you want. I added cacao nibs to mine.
-pour into sprayed waffle maker. Mine made two.
I use coconut oil spray.
Added PB and strawberries to the first one.
Second one stuck so I had to scrap it off but it was a little burnt and crunchy so it was a nice topping on the other. Of course I added more strawberries and drizzle of PB.

Tuesday, May 20, 2014

No "Me" In CrossFit

Such a good article:

Sunday, May 11, 2014

Protein Waffles

1/2c egg whites
2 tbsp oat flour
2 coconut flour
1 scoop protein
Mashed banana
Dash baking powder
Enough water to make a thick dough.
Mix really well. 
Pour in sprayed waffles maker.
I topped mine with PB, strawberries and raw honey!
I used cinnamon swirl protein 
These came out soooo fluffy and moist!!!

Wednesday, May 7, 2014

Chocolate Chip Cookie Dough Protein Bars

Chocolate Chip Cookie Dough Protein Bars:

-1 can rinsed/drained chickpeas
-3 egg whites 
-1 banana
-1/2-3/4c almond milk 
-1 tsp vanilla

-2 scoops Chocoalte Chip Cookie Dough Cellucor Protein
-3/4c oat flour
-1 tsp baking powder
-1/2tsp baking soda

1. Blend first 5 ingredients until smooth. (1/2c almond milk first)
2. Add in oat flour while blending.
3. Add one scoop at a time of protein. (Add remaining almond milk as needed to get it blended.)
4. Add baking soda and powder. (You could add stevia to make it extra sweet).
5. Pour into a lined an sprayed 9x9 baking dish. Sprinkle with Dark Chocolate (I used Lily's Stevia sweetened) or crumble a Quest Bar in.
6. Bake 350 for 25-30mins.
7. Allow to cool-I made mine into 8 bars.

*i always keep mine in the fridge be use it contains fresh, spoilable ingredients. I just nuke them if I want one. 

*get your Quest Bars from 

*you could use any flavor of protein here but it's new and it tastes amazing!

Tuesday, May 6, 2014

Post WOD Nutrition

Best article thanks to Miss. Kmae!!!
I agree 100% and she constantly reminds me when I'm slackin!

Monday, April 21, 2014

Protein 'Cheesecake-Like' Muffins

Protein 'Cheesecake-Like' Muffins:
1 can (rinsed) chickpeas/garbanzo beans
Fruit: 6 strawberries or 1 banana or 1/2c applesauce
3 tbsp nut butter
3/4c almond milk
1 tsp vanilla
3 tbsp maple syrup or honey
Blend in blender until really smooth and creamy.
3 scoops vanilla protein (I used WFitNutrition Vanilla Coconut)
1 1/2c oat flour
2 tsp baking powder
Blend. Add more almond milk as needed if it's too thick (protein powders absorb differently)
Pour into sprayed muffin tins or liners.
Optional toppings: choc chips, cacao nibs, nuts, coconut flakes, etc.
Bake 350 for 15-20mins.
As you can see I used caco nibs, extra dark choc chips, dabs of PB, and a mix.

Monday, April 14, 2014

CrossFit Drop In Etiquette Article

Since I encountered this on my 3 wk trip, it was a good read and glad I followed the proper drop in etiquette.

Tuesday, March 25, 2014

Dark Chocolate Covered Coffee Beans

So simple you don't need to buy, just make yourself!
-melt dark chocolate on double boiler or in microwave in 15sec intervals.
-drop small handful of beans into chocolate.
-stir so to get them completely covered.
-one by one pull out and put on parchment paper.
-keep adding beans until you're out of chocolate.
You can make as little or much as you want. 
Add to cereal or yogurt or granola or granola bars or ice cream or just eat plain!
I used beans because they are roasted and have a very unique (non bitter) flavor.
Want some?!
Go to their website and use my discount code: PeaceLoveFit at checkout!

Creamy Dark Chocolate Nut Butter

This flavor combo is heavenly!
Unsweetened coconut flakes
70% dark chocolate 
You can't really taste coconut so don't fret if you don't like it BUT it makes the flavor of choc 'boom' stand out!

And you know what I not waste the blender with leftover nut butter
Protein shake! an almost empty PB

Chocolate protein, banana, almond milk, ice, xantham gum

Roasted Veggie Egg White Panini

Leaving for my trip tomorrow so fridge has to be cleared out!
Ezekiel bread
Roasted cabbage
Roasted brussel sprouts
Roasted bell peppers
Roasted jalepenos
Egg whites

So amazingly yummy!
So many flavors!