Key Lime Protein Cheesecake

What a discovery this recipe was!  I will definitely be making this again and again to perfect a few things.  (I found this on Heidi Patterson's athlete fan page.  Go and 'like' her Facebook page for more of her awesome ideas.)  At 10g of protein/slice, this is DEFINITELY a Legalicious Eat! The crust is so YUM!  I wanted to eat it plain :)  

**Fit tip-- I always like to volunteer to bring desserts to social events, so I have a treat option that I know isn't sabotage!  Just one of those little things that can help us to stay on track in everyday life :)

Serving size: 1/12 of pie

Calories: Approx. 111 per slice

Ingredients:

CRUST

¼C Pecans

¼C Walnuts (replace with almonds if you can’t eat walnuts)
1 Tbsp Almond butter ( I assume peanut butter would be just fine)
3 Tbs Oat flour or 1/3c old fashioned oats blended into flour
2 tsp Truvia or xylitol
½ scoop Vanilla protein powder
1/8 tsp Cinnamon
1 tsp Vanilla extract
7 drops Capella drops- graham cracker flavor (optional)

FILLING

1C 1% or 2% cottage cheese (preferably 1%)
1C Part Skim Ricotta Cheese
½C Plain Greek yogurt

3 Tbsp Sugar free-fat free- cheesecake pudding mix (unprepared)
1 tsp Sugar free lime jell-o mix (unprepared)
1 Tbsp Lime juice (optional)
1 ½ scoops Vanilla protein powder
1/8 tsp cinnamon 

5 Cheesecake Capella drops (optional)

Instructions:

CRUST
Pre-heat oven to 350 degrees
In a food processor or blender, combine all ingredients and blend into a coarse mixture. Press the mixture into a pie dish. Bake for 10-15 minutes.  Keep an eye on it; you do not want it to burn! Take it out, and let it cool while you prepare the filling.

FILLING

Measure all ingredients into a food processor or blender and blend until the consistency becomes creamy and smooth (do not overdo it, or your cheesecake won't set up!). Make sure to scrape the sides down a few times when blending it, to get all the chunks out.
When you’re done pour it into the cooled pie crust, and refrigerate overnight. You can garnish the top with a little bit of crushed pecans or some fat free sugar free whipped topping!  Cut into 12 pieces.  Devour ;)

Crispy & Easy Sauteed Green Beans

Green beans out of a can???  Never again!  (Okay maybe when you're desperate)  These are so much better than that, though!  And so easy.  I find that my steamed green beans tend to get water logged and mushy.  I haven't quite gotten the steaming thing down to a science with my veggies.  This method has made me less motivated to figure it out, because mmmmm... mm! 

Serving size: Varies

Calories: Varies

Ingredients:

Olive oil cooking spray

Fresh green beans (I buy the ready to go bag of french green beans from Costco- even easier!)

Salt (try Real Salt-- it will change your world ;) Plus it's local!)

Mrs. Dash "Vegetable" seasoning

Directions:

So much of this depends on your own taste.  I start by getting my pan heated to medium heat.  I spray the pan lightly with cooking spray just before adding in the beans.  I say the serving size varies, because it depends on how many you're serving, how much you want for yourself, and whether or not you count greens into your daily caloric intake (during the off season, I don't).  You're body does more to digest greens than anything else, so the calories are pretty negligible.  You just need to watch out for the cooking spray and salt!  I like to eat a lot and feel full, so these are a great option, and I eat a pan of them daily (at least) on the side of whatever protein I've planned in for that meal.  I spray the beans lightly with cooking spray, add salt and Mrs. Dash, and saute them until lightly browned (about 10 min or so).  You want them to appear bright green.  Taste one!  I like it when they still snap, but the too "fresh" taste is gone.  These are SO easy and yummy!  Even my son and husband have given them a pass!  Let me know if you try these or have questions in the comment section below.  Bon appetit! 

Chocolate PB Oatmeal

Stumbled on this yummy recipe today while experimenting a little bit.  I'm SO glad, because I will be having this for breakfast (along with my egg whites) for a good long while! 

Serves: 1

Calories:  205

Ingredients:

1/3 C Coach's Oats or equivalent

1 C water (or a little less)

1/2 tsp Choocolate extract (got mine at Walmart)

5 Peanut Butter Capella drops (optional)

2 Tbsp reconstituted (or dry) PB2 (health food store or netrition.com)

1 Tbsp Truvia (adjust to desired level of sweetness)
1/2 Tbsp brown sugar xylitol (found at most grocery stores in the baking aisle)

Splash of almond milk (optional)

Directions:

Prepare your oats according to package directions.  I like to use just under 1 C of water, so my oatmeal is thicker, but that's just preference.  Then, add your chocolate extract (best discovery ever!-- found at Walmart with all the other extracts) and your peanut butter flavored Capella.  Stir these together, and stir in your PB2.  If you want to know a secret, I actually like to put the powder straight in my oatmeal.  This makes it thicker, and that's why I use a little almond milk to add the creaminess back in, totally up to you.  Don't forget to sweeten!  If you are like me, you like dessert for breakfast, so go for it!   My husband says this tastes like a no bake cookie! Adding some unsweetened cocoa powder could be yummy.  Chia seeds, flaxseed meal, and protein powder are always great little add-ins too!  Let me know if you die and go to heaven like I did ;)

Guiltless PB&J

Yep, I said it... guiltless.  Thank the heavens above for this one, because if you're like me, you're salivating when making your husband's lunch, because this sandwich is just too classically irresistible!  And of course he gets extra PB and gobs of J!  So, I thought I'd take a stab at a version that I can feel good about eating myself.  This here is one tasty little snack :)

Serves: 1

Calories: 145 (without optional ingredients)

Ingredients:

2 slices Sara Lee 45 Calories and Delightful 100% Whole Wheat Bread

2 Tbsp PB2 w/ 1 Tbsp water to reconstitute
1/2 Tbsp Truvia

1-2 Tbsp Smuckers Sugar Free Preserves (depending on PB to J ratio you prefer ;) )

Vanilla protein powder (optional)

Directions:

In a small bowl, reconstitute your PB2, according to the directions on the package, and mix the Truvia w/the PB2 .  Then, happily spread your peanut butter and jelly onto your bread (yes I said bread), smack both sides together, and inhale!  I mean.. savor ;) 

**Whenever I've needed to make this a more protein packed "meal", I've added some vanilla protein powder to the PB2 when reconstituting... yum-o!

Naked Protein Shake

This is called a "naked" protein shake for a few reasons.  First, when combined with diet and exercise, this shake will help you look better naked ;)  Also, it is sort of the bare bones approach to a shake.  Sometimes when you are on a specific meal plan or you are just trying to limit calories for weight loss, you can't do much more than mix your protein powder with water.  Here we've tried to make that just a little more exciting.

photo credit

Serves:1

Calories: 127 (without optional ingredients)

 

Ingredients:

1 C unsweetened almond milk (if you can afford to do pure almond milk that's the yummiest, otherwise 1/2 water-1/2 almond milk is good, plain water works too if you have to watch it) 

9-10 Capella drops (use whatever flavor you like-- I love Orange Creamsicle, Root Beer Float, or Vanilla Cupcake)

8 ice cubes ( I like mine icy ;) )

1 scoop MRM Vanilla Whey (substitute with the protein powder of your choice)

Add Stevia or Truvia to achieve your desired level of sweetness

1/2 C berries (optional) 

Directions:

Combine all ingredients together in your blender, and whip up into a Legalicious, desserty drink that's much more than plain old, plain old.  You'll see ;)

Baked Sweet Potato Fries

Tosca Reno's recipe for these is perfect (after a few tiny tweaks), so I have taken this straight from The Eat-Clean Diet Cookbook to share with you.  Sweet potatoes are a delectable super-food with an array of different health benefits.  They are yummy plain, paired with any protein, baked into bars, made into fries, etc.  If you're sick of eating the same old baked potato, this recipe for you.  Don't delay!  Go try these!   Right now... ;)

photo credit

Serves: 6

Calories: 66 per serving 

 

Ingredients:
Olive oil cooking spray
Fresh or dried rosemary (enough to lay or sprinkle over the bottom of the baking sheet)
1 tsp chili powder
1 tsp ground cumin
1 tsp paprika
1 tsp salt
1 tsp freshly ground black pepper
3 medium sweet potatoes
 

Directions:

Preheat oven to 400 degrees.

Spray a baking sheet with cooking spray.  Lay fresh rosemary or sprinkle dried rosemary over the bottom of the baking sheet.  Mix all other spices together in a small bowl.  Slice the potatoes into fries (I wash mine and leave the skin on!).  You might have to put your back into it ;)  Raw potatoes can be tough to cut!  

Place the potatoes on the baking sheet in a single layer.  Sprinkle the potatoes generously with the spice mixture, making sure to coat the fries.  Spray with a layer of olive oil cooking spray.  Bake 20 minutes.

Pull them out of the oven, and spray once more with the olive oil spray.  Return to the oven for about 15 minutes more or until the fries are golden and puffed :)  

Dip these in a little bit of No Sugar Added Ketchup, your favorite dipping sauce, or enjoy these flavorful fries as they are! 

Capella Drops

Here's an old post that I pulled from the archives :)  This was back when I first discovered Capella drops.  Now they are part of my everyday. Use these however you like.. be creative!  

"Get ready for your life to change forever... ;)

Maybe I'm the only one in the world who didn't know about these, but wow.  I had something delectable and totally legal today.  Love trying new things and learning new tricks that make the maintenance at the end of this whole body transformation business seem doable.  Capella Flavor Drops... Have you heard of them??

I just ordered a mass amount at capellaflavordrops.com, so I can try all the flavors.  They can be used in protein shakes, yogurt, baking, etc.  They seem pricey, but they're extremely concentrated, so you only need a small amount for various recipes, and these suckers will go a long way."

...Since discovering these, I've used them in the following ways (certainly you can come up with others! Check out how I use these in different dishes under specific recipe tabs) Add them a drop at a time until you get used to using them (and don't forget to sweeten with your favorite sugar substitute) in:

• Protein shakes
• Oatmeal
• Egg whites (sweet-- peanut butter, salty-- bacon.. not kidding.  Try it ;) )
• Baking 
• Plain yogurt
• Salad dressings
• Cottage cheese
• Laughing Cow Cheese

The possibilities are endless!

Strawberry Cheesecake Greek Yogurt

Tasty and sweet, this treat will have you coming back for more :)  Plain Greek yogurt is so versatile; I just love it!  I use it for everything from a sour cream replacement to a sweet dollop to top a piece of (Legalicious ;) ) pie.  Delicious! 

Serves: 1

Calories: 180 (without optional items)

Ingredients:

1 C Nonfat Plain Greek Yogurt

8-10 medium strawberries, sliced

3 cheesecake Capella drops (I buy my drops from netrition.com)

2 graham cracker Capella drops

Sweeten with Truvia as desired

Crushed almonds, pecans, walnuts, or low fat graham cracker (optional)

Directions: 

Slice strawberries and set aside.  In a small bowl, mix yogurt, Capella drops, and sweetener.  Taste test, add more sweetener if desired.  I like mine sweet ;)  Place strawberries in a separate bowl, scoop yogurt on top, once the flavor is just right, and add a topping if you like a bit of a crunch.  If I'm not watching my calories like a hawk, I like nuts or the graham cracker to mimic a cheesecake "crust".  I think you'll be surprised how much this actually fills you up!  It will feel like an indulgence for sure.  Enjoy!  

Chocolate Coconut Protein Muffins

I've had a lot of requests to get this posted, so here it is!  These are chocolaty and so delicious!  They do not seem legal, but I assure you they are ;)

Serves: 12

Calories per muffin: 72

Ingredients:

1 C oat flour

2 Tbsp Bob's Red Mill Organic High Fiber Coconut Flour

3 scoops unflavored Any Whey protein powder (or the protein powder of your choice)

1/4 tsp salt

1/2 tsp baking soda

1/2 C stevia (or baking sweetener of your choice)

3 Tbsp unsweetened baking cocoa 

4 Tbsp Reduced Fat Unsweetened shredded coconut (Found this at Whole Foods)

4 egg whites or 8 Tbsp liquid egg whites

1 C unsweetened applesauce

1/2 C water

2 tsp coconut extract (adjust to your liking :) )

Directions:

Preheat oven to 350 degrees.

Whisk dry ingredients together, then add remaining ingredients, and whisk together again.  Spray a muffin tin thoroughly with cooking spray.  Evenly pour the batter into each of the 12 muffin cups.  Bake for 16-24 minutes, depending on your oven and desired consistency.  I like mine on the doughy side, but they hold together and are a bit more portable when cooked longer.  My mom likes to eat these muffins in a bowl with a sugar free pudding on top (so yum!), so if you're feeling the need to frost them, maybe you'll like them that way!  Let me know what you think!

A Pink Lady and Two Dollops

Disclaimer:  This is not rocket science.

Though this snack is uncomplicated, and you could think of this on your own, often times we just need to have ideas presented to us, and it can open up a thousand possibilities we never considered.  Here is one I've been obsessed with lately and literally have to have everyday.

Calories: 200

Ingredients:

1 medium Pink Lady apple (my personal favorite)

1 light Laughing Cow Swiss Cheese Wedge

1 Tbsp Almond Butter (fresh ground from Whole Foods.. just do it, you won't regret it ;) )

Simple as that.  Slice your apple and join all the yumminess together in a bowl.  Legal and beyond delicious ;)

 

Baked Mexican Fish

Okay, don't change the channel!  I know this may sound odd.  It wasn't the most appetizing thing I could think of either, but boy was I wrong!  I will be making this often.  It has tons of flavor, with more than decent nutrition facts.  It's easy to make a "lean" portion for me and a "manly" portion for my husband, without a lot of extra work or food envy!  haha (This happens to me a lot when I am forced to watch my husband eat whatever he wants, whenever he wants).  I got the idea from sixsistersstuff.com and made it Legalicious with a few changes.

Serves: 3

Calories per serving: 225 (without optional items)

Ingredients:

3  4oz fillets tilapia, cod, or halibut

1 C salsa (Herdez is my favorite for this)

1/3 C low fat shredded cheddar cheese (I used Sargento)

9 Santitas (or equivalent) corn chips, crushed

lettuce

1/2 avocado (optional)

1/4 C plain greek yogurt (optional)

black beans (optional)

warm tortillas (optional)

Directions:

Preheat oven to 400 degrees.  

Spray a glass baking dish lightly with cooking spray.  Pat the fish fillets dry, and lay them down in the pan.  Then lay on the salsa!  Use as much as you want, really.  It gives the fish a lot of flavor and moisture with a negligible amount of added calories.  Sprinkle the cheese evenly over each fillet.  Then for the corn chips.  Crush three chips over each fillet.  These give the fish a light, but addicting crunch!  Then slide your pan in the oven (uncovered), and bake fore 15-20 minutes.  Serve over a bed of lettuce with some extra salsa and maybe even a little Kernel Season's Ranch seasoning :) (Available in the spice aisle at most grocery stores).  If you feel like really going for it, throw the fish in a warm tortilla, add the avocado, Greek yogurt (in place of sour cream), and black beans to really get your taste buds going.  I didn't think this needed anything extra and enjoyed mine "low carb" style.  Up to you! 

Fresh Raspberry Lemon Protein Muffins

This recipe is adapted from fitness model Jamie Eason's homemade protein bar recipe.  She has a variety of protein bar recipes available online at bodybuilding.com that are delicious.  I made these "Legalicious" with a few yummy tweaks.  Enjoy!

Serves: 12
Calories: 63 per muffin

1 C oat flour (I blend mine from the Old Fashioned Quaker Oats I buy at Costco.. much cheaper :) )
3 scoops unflavored (or vanilla) Any Whey protein powder (I buy mine on netrition.com)
1/4 tsp salt
1/2 tsp baking soda
2 qt Crystal Light Lemonade mix
1/2 C stevia
1 tsp raspberry extract (optional)
4 egg whites or 8 Tbsp liquid egg whites
1 C unsweetened applesauce
1/2 C water
36 fresh raspberries (3 per muffin)

Preheat your oven to 350°.  
Whisk all dry ingredients together in a large bowl.  Add remaining wet ingredients and mix 
again.  Spray a muffin tin with cooking spray, making sure to thoroughly coat each muffin 
cup.  Carefully pour mixture into muffin cups, evenly distributing the batter between the 
cups the best you can.  Bake for 2 minutes, remove muffin tin, add 3 raspberries per muffin
cup, and return pan to the oven for 14-18 more minutes.  I do 14, but I like mine on the 
doughier side ;).  Remove from oven, let cool, and eat within 5 days.  These are so 
portable, good warm or cold.  Yum!  

Piña Colada Protein Shake

If you like you some coconut and pineapple, this shake is for you!  I'm a bit obsessed.  I actually don't think I've ever had a yummier protein shake... yet anyway ;)  I adapted this recipe from one I found in the August 2012 issue of Oxygen Magazine.  The first time I tried it, it was just "eh", but I think the small tweaks I made really made a big difference.  It's bursting with flavor now!  Enjoy :)

                                                     photo credit

Serves: 1
Calories: 190

Ingredients:
1/2 C low fat cottage cheese
1/2 C crushed pineapple, drained
1/4 C unsweetened applesauce or 1/4 medium banana
1/4 C unsweetened, vanilla Almond Breeze
1/4 C Water
1 Tbsp reduced fat, unsweetened shredded coconut (found this at Whole Foods)
1/4 scoop vanilla whey protein powder (I use MRM Natural Vanilla Whey-- so yummy and clean!)
1 heaping cup of ice
1/2 Tbsp each of stevia and Truvia (adjust to your desired level of sweetness)
8 Piña Colada Capella drops (I order mine from netrition.com)
4 Coconut Capella drops

Directions:

Add all ingredients to your blender (make sure it can crush ice well), and blend to your desired consistency.  Feel free to add or substitute ingredients depending on what you have and what your nutritional goals are.  Chia seeds, flaxseed, BCAAs or glutamine powder are a few items that I add in every so often, just depending on my goals for the day and what time of the day I make the shake.  Be creative, and never be intimidated or discouraged my new ingredients you may not recognize.  Do your research.  Ask questions in the grocery store.  Request items that your favorite store may not yet carry.  This is how we expand our options and knowledge base with regard to nutrition.  (This shake is great pre or post workout).  Let me know what you think!  I have a feeling you're gonna love it ;)