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ZOATS - My Favorite Volume Breakfast

ZOATS! Have you ever tried adding zucchini into your oats? :) One of my favorites when I am in a deficit or dieting. 

Zucchini is a fabulous "volume" food (low in calories: a whole medium zucchini is only about 10g of carbs!) that you can to your oats & provides a serving of veggies to your daily breakfast. It has a mild flavor and is hardly able to be tasted if cooked properly.

Directions:

Blend one whole zucchini in a food processor for about 2 minutes. Add blended zucchini to one cup of milk of choice along with a serving of oats or oat bran (I use almond milk and 40g oat bran). Cook over low heat with fruit of choice (I used strawberries) for about 10 minutes along with almond or vanilla extract, a pinch of salt, and Sucralose or stevia (sweeten to taste). At the end of cooking, I add a pinch of baking soda for a bit of fluffiness and top with sugar free maple syrup. Yum :) 

Other additions can include cinnamon, pumpkin pie spice, or even canned pumpkin for a bit of fall twist and more fiber!

I personally love to top my oats with a serving of De Novo Nutrition white cake whey (mixed with pudding mix & greek yogurt), but you can cook egg whites into the oats for the last 5 minutes. 

Hope you enjoy! 

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Pizza Veggies

Pizza Veggies

One of my recent favorite recipes has been veggies - pizzafied! Essentially the most delicious way to get in a few servings of veggies each night! :) A super LOW calorie way to get your pizza fix in each night! 

I make my recipe with riced cauliflower - however, broccoli florets or simply steamed cauliflower would also work.

You will need:

Riced cauliflower (I used one bag of frozen, steam-able riced cauliflower)

Garlic

Spinach

Turkey pepperoni

Tomato (I use grape tomatoes)

Oregano, salt, pepper, onion powder

Pizza Sauce

Parmesan cheese

Directions:

Heat skillet with coconut oil and cook spinach, tomato, garlic, and any other veggies of your choosing in a pan. 

After those are cooked for approximately 5-10 minutes, add one steamed bag of riced cauliflower to the mixture in the pan. 

Add turkey pepperonis as well as onion powder, oregano, salt, and pepper to taste. 

Finish with a pizza sauce of your choice. My favorite brand is Carfagna's (but I think it can only be found in Ohio, unfortunately). 

Continue to sauté until all ingredients are heated (approximately 3-5 minutes) and the flavors have a chance to blend together. 

Take off burner and top with parmesan cheese and more seasonings as desired. Some people love ranch on their pizza - so you could also add ranch dressing! 

For more protein, top with lean ground beef or turkey :)  

Pizza veggies! ENJOY :) 

Katie Anne Brownies

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Katie Anne Brownies

Katie Anne Brownies with a banana almond twist!

One 100g brownie: 22 carbs, 12 protein, 2 fat.

My brownie recipe has been swirling around different social media platforms… And thank you to all who have tagged me in their creations!

My latest version is banana almond. I was out of chocolate chips (so sad), so I decided to make a slight tweak to the recipe to add a pop of flavor.

These brownies are very DENSE. You may read the list of ingredients and be skeptical – but if you add enough stevia, they will taste great (in my opinion)  Not quite like the real thing. But pretty darn close. AND you get a 100g brownie for the macros. 5g of fiber. And the perfect addition to any ice cream creation or when you have a sweet craving.

I love making up calorie-friendly recipes that have more fiber, less sugar, and are a healthier option for those who might be dieting and want a filling treat. I have been through contest prep several times and know what it is like to crave the real thing – but want more than just a bite.

This recipe will give approximately eight 100g brownies for your enjoyment 23 carbs, 12 protein, and 2 fat. And 5 fiber from the black beans!

The secret?! The combo of ingredients below 

Preheat oven to 350 degrees Fahrenheit.

Ingredients:

  • One 15oz of canned black beans (drained and rinsed)
  • 150ml liquid egg whites
  • 1/4 sugar free maple syrup
  • 35g ripe banana
  • 1 tsp almond extract
  • 150g pumpkin
  • 2 whole eggs
  • 150g fat free cream cheese
  • 12g honey
  • 30g coconut flour
  • 40g dark chocolate cocoa powder
  • 30g oat flour
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1 tsp salt
  • 30 drops liquid stevia or sucralose
  • 15-30g chocolate chips (macros do not include this… but I would add them if you have them)

Add protein powder for higher protein content, if desired. De Novo Nutrition white cake or candy bar whey (26g of protein per scoop and 3g of leucine) are my personal favorites and recommendations. 

De Novo Nutrition Website

Mix all wet ingredients in a food processor until smooth. Add dry ingredients (baking soda and baking powder at the very end and pulse a few times). If you have chocolate chips, add at the end as well.

Bake in a greased or sprayed glass baking sheet (you will either need two 9 inch round baking glasses or one 9in x 12in pan – you can also bake in mini loaf tins for individual brownie cakes. 

Bake for approximately 30 minutes at 350 degrees Fahrenheit. Take out when slightly soft for a fudge-like consistency. Let cool completely before cutting into squares – or just eat the whole batch if you choose. ;)

These are best after one night in the fridge.  Enjoy!

#katieannebrownies

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