Archive of ‘Food’ category

Macro Friendly Brownies

brownies close up

I follow a lot of women in fitness on social media, specifically ones that follow flexible dieting & a power-lifting based approach to training. I always get a lot of great recipe ideas and training tips from their Instagram accounts – not to mention they’re incredibly inspiring to follow.

One of these lovely, strong women is Katie Anne Rutherford, a Natural Figure Pro & an Elite Raw Powerlifter. She posts a lot of great meals, but one original recipe really caught my eye – her “Katie Anne Brownies”. They’re high protein, high fiber, low carb, and low fat. Not to mention one serving is a massive eighth of a 9×13 pan!

brownies less sharp

Macro Friendly Brownies
Serves: 8
Macros per brownie: 11g P/25g C/2g F & 7g fiber
157 Calories

40g old fashioned oats, blended into flour
25g coconut flour
435g (1 can) black beans, drained & rinsed
100g pumpkin puree
100g fat free cream cheese
20g granulated baking Splenda
30g unsweetened cocoa powder
2 large eggs
125g liquid egg whites
14g chocolate chips, melted
60ml Walden Farms pancake syrup
1 tsp vanilla extract
1 tsp baking soda
1 tsp baking powder

Preheat oven to 350 degrees. Spray a 9x13in pan with Pam or other non-stick spray.

To make oat flour: Place 40g of of old-fashioned oats into a blender. Pulse until it becomes a flour consistency.

Add all of the ingredients (yes, it’s that simple) to the oat flour in the blender. Blend until smooth. Pour into the 9×13 pan & spread into an even layer. Bake for 25-30 minutes, or until a toothpick inserted in the middle comes out clean. Let cool, and cut into eighths.

baked brownies

Each brownie ends up being over 4 ounces & the bigger than my palm. I REPEAT, EACH BROWNIE IS BIGGER THAN MY PALM AND FOR ONLY 25G OF CARBS & 2G OF FAT. Also worth noting is that due to the ingredients, it’s best to individually wrap each brownie and store them in the refrigerator.

If you search the hashtag #KatieAnneBrownies, you’ll find her original recipe. I tweaked a couple things and ended up with slightly different macros. Mine turned out incredibly fudgey & chocolatey. They even got the husband-seal-of-approval, which is key with new recipes since my palate becomes MUCH more easy to please when I’m this deep into a diet.

brownies ultra close up

I mean, seriously. Go make these now. I promise they’ll fit your macros. :)


N’Oats Cauliflower Oatmeal

noats 3Now that my macros have been lowered once again, I no longer have the room I once did for heaping bowls of oatmeal or oat bran each morning. I still wanted the same warm texture as oats, and something to eat for breakfast that would keep me full. I’ve tried cauliflower oats before, and hated them. The texture and taste was nothing like my beloved oatmeal.

With a couple tweaks to the recipe and cooking method, I finally found the perfect way to make faux oats that even fool my oatmeal-loving taste buds.

How To Meal Prep


Each week I feature the “menu” I’ve put together in my NPC Bikini Prep Diary. On Sundays, I spend a couple hours prepping and packing each meal for Kevin and I. While I’m more strict and exact in my measurements during competition prep, this is something I do year-round. It’s important for the hubs and I to have healthy, ready-to-go meals to bring to work during the week. Not only does this help me stay on track with my physique goals, but it’s also a huge money-saver!


Protein Ice Cream

ice cream

I have been having this protein ice cream every single day for the past few weeks. I have an insatiable sweet tooth that only gets stronger when I’m dieting down. This protein “ice cream” not only satisfies that nighttime sugar craving, but it makes a ton of food to keep me full. This recipes makes a mixing-bowl sized serving of ice cream, but with macros of 9g carbs, 3g fat, and 21g protein, it’s easy to fit into any diet! (more…)

Low-Carb Low-Fat Protein Pancakes (Without Protein Powder!)

Is there anything better than a high-carb day? I challenged myself yesterday to think of things better than a long-awaited refeed…

  • Christmas morning
  • The first bite of birthday cake
  • Quiet devotions on a Sunday morning
  • “One more glass” of red wine with a girlfriend
  • Sleeping in with Diz snugged against me

Okay, so there are plenty of things better than high-carb days (and at least I have my priorities straight). Ask me again during Peak Week and I may have a harder time thinking of things. Anyway, yesterday was my planned refeed day. I had a lot of carbs to pay with, but fat is always low on these days. I also still wanted to experiment with volume, and see just how much I could eat to fit my macros. I wanted to be able to eat a massive stack of pancakes for as few macros as possible.

pumpkin protein low-carb pancakes


5 Minute Protein Cookies

Protein Cookies

Want to know the best way to eat a protein bar? Turn them into cookies. Oh, and it takes 5 minutes to have crispy, gooey, delicious protein cookies. I used a chocolate chip cookie dough Mission1 Bar for this batch, and had clean, high-fiber, high-protein cookies in minutes.

Step 1. Cut up your favorite protein bar into small pieces, and roll the pieces into balls

Step 2. Bake on a cookie sheet for 5 min at 350 degrees

Step 3. Eat your high protein, high fiber cookies while still warm and gooey

…yes, that easy.


Overnight Protein Oats, Two Ways

I’m in a breakfast rut.

I’m still making daily smoothies in an effort to incorporate more micronutrients and fiber, but my post-workout meal has been the exact same meal for weeks. Quick oats zapped in the microwave with a scoop of protein stirred in, scarfed down on my way out the door to work. It’s not pretty, it’s not exciting, and I’m officially bored with breakfast. I’m also a realist and I know that there’s no way I can squeeze anything more into my already-rushed morning. That eliminates eggs, waffles, pancakes…essentially anything that requires more than 5 minutes of prep (sorry Kevin).

both edit

Enter in the brilliant invention of “overnight oats”. Mix everything in advance, put it in the refrigerator, and voila – breakfast is ready by morning! I made two versions this week, both equally as satisfying and easy! (more…)

“Back On Track” Apple Ginger Green Smoothie

Apple GingerGreen Smoothie Merry Belated Christmas!! I hope everyone had a wonderful holiday with family! Mine was certainly full of food, family, church, presents, and lots of warm & fuzzies :) I still managed to stay on track with my workouts, but I allowed myself the freedom to enjoy guiltless holiday meals (including my mom’s hollandaise sauce and my grandma’s Swedish rice pudding!). There is no “balance” in restricting yourself on the holidays, in my opinion! So, I enjoyed every bite and prayed that the extra calories went straight to my delts and glutes.

Now that we’re past Christmas and nearing the New Year, I wanted to end 2015 in a healthy way. As much as I love cookies, wine, and indulgent dinners, my body doesn’t. I wanted something that would pump my body full of micronutrients and give my immune system a boost, which is exactly what this super green smoothie does! I’ll be having one of these each morning this week, so hopefully I can get back to feeling energized and healthy. It features ginger, one of my latest obsessions – I’ve detailed the benefits of this superfood below!

Fast & Simple Ratatouille

ratatouille A few weeks ago I treated myself to a new kitchen toy – a mandolin! Of course with this new power of thinly sliced foods, I had to try out every new recipe I could find. First were sweet potato chips (delicious), and next were potatoes au gratin per Kevin’s request (also, delicious). With my mandolin-confidence rising, I set out to try a dish that I’ve been dying to make since that adorable Disney rat made it in 2007: ratatouille. Go ahead and laugh, but tell me this doesn’t look delicious.


I try to have a side of veggies with every meal. Aside from them bring delicious, there’s no way I’d hit my micronutrient goals if I didn’t! The problem is that I fall into a rut of making broccoli & asparagus on repeat. They’re our favorites, but it’s easy to wear out even your favorite foods. I thought ratatouille – a combination of eggplant, squash, peppers, onion and tomato, would be a perfect dish to get us out of our vegetable funk.

Savory Cheesy Muffins With Turkey Bacon & Chives


Between Kevin and I, I’m the “cook”. This has nothing to do with traditional gender roles – it’s the one “chore” I genuinely love. Since I was a kid I’ve loved baking, cooking, trying out new recipes, and now, figuring out how to make our favorites healthier.

The problem recently was as I got closer to my show dates, I was preparing fairly plain meals, since I could be sure that my macros were accurate. Also, I frankly was too tired to take the time to make anything but bulk protein. This meant a lot of chicken breast, cod, and green beans. Kevin was so understanding during this competition season, putting up with “prep food” or making his own meals.

The first rest day I had after my competition, I made sure to make Kevin something special. Since proats are not appetizing to him in the least bit (my “mush” as he calls it…), I decided to make him a savory, macro-friendly breakfast. These are great to grab on your way out the door in the morning, too!



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