CHOCOLATE PUMPKIN PROTEIN RECOVERY SHAKE

CHOCOLATE PUMPKIN PROTEIN RECOVERY SHAKE

Because it's fall and everything in my life currently includes as much pumpkin as possible. This is also a good way to make sure your are maximizing recovery after workouts with protein and carbs to refuel until your next full meal. It's so yummy that it's the perfect reward for a great workout. 

Ingredients:

1/2 - 3/4 cup canned pumpkin (as you can see in the picture I froze my pumpkin in an ice tray to make cubes, I use 3 cubes in my shake)

1 serving chocolate protein powder (should be about 25g of protein, depending on your brand it could be 1 or 2 scoops)

1 Tbsp nut butter

Ice (about 10-12 cubes)

Water or Milk of choice

Directions:

Put all ingredients in a blender. I have found that it works best when I add them in the in order of: Pumpkin, protein powder, nut butter, ice and then water. Blend to your desired consistency and enjoy!
*I also add my creatine in here to help with recovery

EASY AND SAFE MICROWAVE SPAGHETTI SQUASH

EASY & SAFE SPAGHETTI SQUASH

(made in Microwave)

Spaghetti squash is a great alternative to pasta but so many people are afraid (it's very scary to try and cut a raw spaghetti squash!), just don't know how to make it or think it takes too long. I have found this fool proof method that solves all of these problems :) It's fall and spaghetti squash is so 'IN' right now!

Ingredients:

1 spaghetti squash

2 TBSP water

Directions:

1. Poke 8-10 evenly placed holes in the spaghetti squash with a fork and place the whole squash in a microwave safe dish

2. Microwave for 4 mins and let sit until cool enough to touch, this will soften the squash enough so that it is easier to cut (your fingers will thank you!)

3. Cut the spaghetti squash in half around the middle, remove the seeds with a fork or spoon and place back in dish with the middle facing down

4. Add 2 TBSP of water to the bottom of the dish and microwave for 5 mins

5. Check the squash after 5 mins is up and continue to microwave in 2 min sections until the shell is tender and the middle is cooked through.

Cooking time will vary based on the size of the squash and the power of your microwave

6. Once cooked, remove from microwave and turn the pieces over to cool

7. When it is cool enough to handle, remove the squash strands from the shell with a fork

Best way to eat it is with some ground up meat (chicken, turkey, beef, bison, etc) and your favorite spaghetti sauce -- quick and easy meal! Each squash should get you 3-4 servings and it holds well in the fridge for about 5 days.

PUMPKIN SPICE STEEL CUT OATMEAL

PUMPKIN SPICE STEEL CUT OATMEAL

(made in Rice Cooker)

Ingredients:
1/4 c steel cut oats
1/4 c canned pumpkin
2 tsp Chia seeds
1 TBSP Cream (optional)
1 TBSP Nut Butter (I used the Wild Friend Sugar Cookie Peanut Butter.. yum!)
Cinnamon to taste
Pumpkin pie spice to taste
1 tsp vanilla extract
1 c water
1/2 TBSP sugar free pumpkin spice syrup (optional)

Directions:

1. Mix all ingredients in the rice cooker and stir well to combine
2. Set the rice cooker to brown rice or porridge setting until done!

When I make this, I will usually make 2 or 3 servings at a time so that I have breakfast ready for multiple days. You can also make these in the slow cooker by cooking them on low about 6 hours.

Again, this is a highly adaptable recipe based on the things you eat and your flavor preferences.. so get creative and enjoy! These are great to eat warm right out of the rice cooker and cold out of the fridge if you aren't going to eat them right away. You can also reheat them in the microwave for about 1-1:30 if you are making them ahead of time but still want a hearty, warm breakfast :)

CARAMEL APPLE PIE PROTEIN CHEESECAKE

CARAMEL APPLE PIE PROTEIN CHEESECAKE

Ingredients:
2 - 8 ounce containers of fat free cream cheese at room temperature
2 - 5.3oz containers Dannon Light & Fit Greek Yogurt (I used the caramel apple pie one here but pick whatever you want!)
2 eggs
2 egg whites
2 servings/scoops of protein powder (I used vanilla here but again, use whatever flavor you want)
1 tsp vanilla extract
5 drops liquid stevia (optional)

Directions:

Preheat oven to 325 degrees
1. Mix wet ingredients.
2. Mix dry ingredients.
3. Mix wet and dry ingredients together.
4. Pour into greased pie tin (or oversize muffin tins like I did so they are pre-portioned for you)
5. Bake at 325 for 30-335 minutes until cooked through -- it will vary based on your oven and whether you put it in a pie tin or oversized muffin tins

Recipe makes 8 servings and the macros for my recipe was 1.3f/9.6c/16.4p

And of course I enjoyed mine with a little bit of pumpkin spice cream cheese as frosting :)