Healthy Cake Donuts

Healthy + Donuts…?! Those can’t go together, right?? Oh YES they can!

donuts 1

These cake donuts are not only good for you, they taste amazing! Moist and flavorful yet with a light and cake-y texture. A perfect morning “treat”!

You can find a donut pan at stores like Bed Bath and Beyond, Target, etc. My sister bought me a “mini” one so they are a perfect little snack size 😉

Ingredients: (Makes 6 “mini” donuts)

Optional: cocoa powder, canned pumpkin, applesauce, extracts, spices, etc. for whatever “flavor” you’d like!! 🙂

donuts 2

Mix all your ingredients in a small bowl. Grease/spray your donut pan very well, and pour your batter in evenly. Bake at 350F for 10 minutes.

Flavors:

  • Cake Batter: Add 1/2 tsp almond extract, 1/2 tsp butter extract (could use vanilla) and 1 tsp sprinkles 🙂
  • Chocolate Sprinkle: Add 1/2 tsp cocoa powder, 1/4 tsp butter or vanilla extract, and 1 tsp sprinkles
  • Pumpkin Spice: Add 1 tbsp canned pumpkin (and omit yogurt), 1/4 tsp cinnamon, dash of nutmeg and ginger
  • Apple Cinnamon: Add 1 tbsp unsweetened applesauce (omit yogurt), 1/4 tsp cinnamon, dash of nutmeg and ginger

“Glaze” Topping:

Mix: 1 tbsp stevia, 1 tbsp protein powder, and 1 tbsp unsweetened almond milk, and 1/4 tsp of whatever “flavor” you would like (cocoa powder, cinnamon, vanilla, etc). Dip your donuts in the glaze and top with sprinkles, coconut, etc. Get creative and have fun!!!! 🙂

Nutritional Info (you won’t believe it!):

Whole recipe (6 minis):

272 calories

24.5 grams carbs

35g protein (!)

3.5g fat

 

Healthy Pumpkin Spice Latte

I can’t get enough! Pumpkin anything and everything! 🙂

pumpkin spice latte 2

This is JUST as satisfying as the ever-popular Starbucks Pumpkin Latte, but without all the unhealthy fat and sugar! Since I don’t have a frother, espresso maker, or anything “fancy”, so this is the “easiest” way to make a latte from home!

Ingredients:

  • 1 cup strong brewed coffee (divided)
  • 1/2 cup unsweetened almond milk
  • 2-3 tbsp pumpkin purée
  • 1 tbsp stevia (to taste)
  • 1/2 tsp cinnamon
  • few dashes of nutmeg and ginger
  • 1/4 tsp vanilla extract

Optional: 1 scoop vanilla protein powder (I added it and couldn’t taste it at all!)

Take a 1/2 cup of coffee and all the other ingredients and blend well (I used my magic bullet). It should be a “frothy” mix.

Pour over your remaining 1/2 cup of coffee. Sprinkle with cinnamon and/or whipped cream, and enjoy!! 

It’s as simple as that! If you wanted, you may heat the milk, pumpkin, and spices in a saucepan for a few minutes to “simmer”, and then blend. But I found when you add 1/2 of the hot coffee then blend, it creates the same great texture and flavor! Happy Fall 🙂

Healthy Pumpkin Spice Protein Frappuchino

Happy First Day of Fall!!! 🙂

Two flavors that are great together: Pumpkin + Coffee. Starbucks Pumpkin Spice Latte anyone?

I revamped the Starbucks signature fall drink by cutting out the heavy dairy, sugar, and syrups while adding protein! This healthy version is just as tasty and satisfying as the Starbucks version 😉

pumpkin shake

Ingredients:

  • 1/2 to 3/4 cup unsweetened almond milk
  • 1 cup ice
  • 2 tsp instant coffee (or 1 cup cold brewed coffee and decrease almond milk)
  • 1 scoop (vanilla) whey protein powder
  • 2 tbsp pumpkin puree
  • 1-2 tbsp Stevia (your preference)
  • heaping 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • dash of ginger + cloves
  • Optional: 1 tbsp sugar free maple syrup

*Tip*: Another idea is to brew 1 cup coffee and pour into an ice cube tray. Once the tray is frozen, use these “coffee-flavored” ice cubes in place of the (regular) ice (you could omit the instant coffee if you wanted). Easy and tasty!

Take all ingredients and blend well. It should turn into a icy yet creamy concoction! Feel free to enjoy with a bit of whipped cream as well 🙂

 

Finesse Fitness Healthy Living Kitchen Makeovers

Finesse Fitness Private Classes and Services

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cooking with allison

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Finesse “Clean Sweep” Kitchen Makeover:             $125

  • A two hour consultation that includes an Assessment and “Clean Sweep” of your current kitchen including your refrigerator, freezer, and pantry items
  • An in-depth evaluation of you (and your family’s) typical meals and food preferences
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Finesse “Shop and Prep” 101:                      $175

  • This three hour-long course starts with a trip to your local grocery store to learn about the importance of nutrition, understanding ingredients, choosing food “for fuel”, reading food labels, what to avoid, value for your money, etc.
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Contact me today to schedule your health makeover! Please let me know if you have any questions. I look forward to working with and helping you! 🙂

 

Cake Batter Protein Milkshake

Sweet funfetti cake with vanilla frosting…in a shake? Hmmm…yes, it’s possible! With this healthy recipe, you can have your cake and eat it too 😉

cake batter shake

Okay, lame jokes aside, this shake was so satisfying and delicious. It is perfect for after workouts…or when Coldstone’s Cake Batter ice-cream sounds good…! 🙂

Ingredients:

  • 1 cup unsweetened almond milk
  • Handful of ice
  • 1 scoop vanilla whey protein powder
  • 1/2 (frozen) banana
  • 1-2 tbsp cottage cheese (adds creaminess and thickness)
  • 1/2 tsp almond extract
  • 1/2 tsp butter extract
  • 1/4 tsp vanilla extract

Blend all ingredients until fully mixed! And of course, the whipped cream and the rainbow sprinkles are the finishing touches! 😉

Pumpkin Cranberry Pecan Spice Bread

pumpkin spice bread with border

When I think of fall I think of…PUMPKIN!!!

Pumpkin is not only so versatile in it’s uses (baking, soups, etc) and can be made savory or sweet, but it is also very rich in nutrients and vitamins! Plus, it is good for a fit diet; 1 cup is only a whopping 80 calories 😉

To be honest, I eat pumpkin all year round, but something about having in the fall makes it that much better 🙂 This bread has a rich, moist texture and a great taste with the mix of the spices. Adding cranberries, raisins, walnuts, and/or pecans really complements the bread as well. Hope you enjoy! 🙂

Ingredients:

  • 1 cup oat flour (rolled oats ground into flour)
  • 3 scoops vanilla whey protein powder
  • 1/4 cup Stevia
  • 1 tsp baking powder
  • dash of salt
  • 2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp ginger
  • 1  tsp vanilla extract
  • 1/2 tsp maple extract (optional)
  • 2/3 cup canned pumpkin puree (not pie mix)
  • 1/3 cup plain nonfat Greek yogurt
  • 1/2 cup egg whites
  • 1/2 cup unsweetened almond milk
  • Mix ins: 2 tbsp dried cranberries/raisins, 2 tbsp crushed walnuts/pecans, etc.

 

Pre-heat your oven to 350F and coat your loaf pan with nonstick cooking spray.

Mix all your dry ingredients in a large bowl. Once combined, add your wet ingredients and mix well. Gently stir your “mix-ins” (nuts, fruit, etc).

Pour your batter evenly into your loaf pan. (At this point, you may lick the bowl ;))

Bake your bread at 350F for about 35-40 minutes. The sides should gently pull away from the sides and a toothpick should come out clean from the center.

Slice, serve, and enjoy! I love adding a bit of whipped cream on top and eating like a cake with my morning coffee 🙂

Nutrition Info: makes 12 slices

1 slice: 75 calories  7g carbs  7.5g protein  1.5g fat

Clean Eating Chicken Parmesan

A healthy version of a classic Italian comfort food!

chix parm 4

Traditional Chicken Parmesan is breaded (with white flour), fried with butter or oil, and then covered in tomato sauce and cheese…delicious, but not so healthy!

I “cleaned up” the recipe with some healthy substitutions, and it came out GREAT! My whole family asked for more! 🙂

Ingredients: 

  • 5-6 4oz servings of boneless-skinless chicken breasts
  • 1 egg white
  • 2/3 cup tomato sauce (perferably low sodium/sugar, etc).
  • 1/2 cup shredded mozzarella cheese (could use low-fat)

“Breading”:

  • 1/4 cup ground flaxseed
  • 2 tbsp grated Parmesan
  • 1/2 tsp Italian Seasoning (mix of parsley, thyme, basil)
  • 1/2 tsp dried oregano
  • 1/2 tsp garlic powder

 

Pre-heat your oven to 425F. Take a large baking dish and spray with non-stick spray/olive oil spray.

First take your chicken breasts and either 1) pound with a meat mallet until each breast is a thin 1/2 inch thick OR 2) slice each breast in half until they are the desired thickness.

Take two shallow dishes; place the egg white in one. In the second, combine your “breading” mixture (flaxseed, spices, etc). and combine well.

Take one chicken breast and dip it in the egg dish. Then place the breast into the breading mixture, covering both sides completely. Place the chicken into your sprayed baking dish and repeat for the rest of the pieces.

chix parm 1

Cover with foil and bake at 425F for 20-25 minutes, or until the meat is completely cooked through (there should be no pink). At this point, switch your oven off and set to “Broil”.

Remove the chicken from the oven and uncover. Spoon about 2 tbsp of tomato sauce over each breast. Sprinkle the mozzarella cheese evenly between the pieces (about 1-2 tbsp each, depending on your size). If desired, sprinkle basil and/or oregano on top.

chix parm 2

Broil for 5-10 minutes or until the cheese is melted.

Enjoy your Chicken Parmesan with spaghetti squash “pasta”, whole wheat/brown rice pasta, and of course, don’t forget your veggies! 😉

chix parm 3

*Flaxseed provides a great texture, and is a great source of healthy fats!! When mixed with the spices and cheese, no one even guessed that’s what it was! If you didn’t have/want ground flaxseed, feel free to try whole wheat breadcrumbs; a great substitution would be grinding up a piece of Ezekiel bread! However, I think the flaxseed is the way to go 🙂

 

 

Healthy Buffalo Chicken Salad

Craving hot buffalo wings? Want to satisfy that craving with something much healthier yet still tasty?? Try this salad! Works for me every time 😉

buffalo chicken salad

Ingredients: (1 serving)

  • 2-3 cups fresh spinach or romaine lettuce leaves
  • 4 ounces grilled chicken breast
  • 1 whole hardboiled egg, chopped
  • 1/8 cup shredded carrots
  • 1/8 cup finely chopped celery
  • 1/8 cup finely chopped red onion
  • 1-2 tbsp Frank’s Buffalo hot wing sauce
  • Dressing: fat free/light Ranch

Prepare all of your veggies and mix with your lettuce and dressing. Slice up your chicken breast and mix in a small bowl with the hot sauce. Add your chicken to the salad…and that’s it! It’s as simple as that 🙂

P.S. I do acknowledge that:

1) Frank’s hot sauce is high in sodium

2) Fat free/Light Ranch dressing is not necessarily a “clean” food

I advocate keeping the majority of your meals full of natural and fresh ingredients. However, I also believe in moderation, and having a bit of hot sauce and ranch is acceptable every once in a while…plus it is a MUCH better choice than a huge platter of fried wings 😉

Banana Peanut Butter-Filled Mini Oatmeal Bakes

My new favorite breakfast recipe! This is very similar to my Protein Breakfast Cake recipe, except less ingredients and made in muffin tins 🙂 Although it is baked oatmeal, there is added protein to make this a complete and balanced meal! These are not only so easy to make, but great for travel and a quick meal out the door. I have also had these as a pre and post workout meal as well!

I LOVE the combination of the banana, cinnamon, and peanut butter flavors. The peanut butter in the muffins makes them so moist, rich, and very filling! This is optional, but highly recommended! 😉

banana mini bakes 3

Ingredients: Makes 12 muffins

  • 1 cup dry old fashioned oats
  • 3 scoops whey protein powder (vanilla)
  • 2 tbsp Stevia (could omit)
  • 1 tsp baking powder
  • 1 to 1.5 tsp cinnamon
  • 1 & 1/3 cup unsweetened almond milk (or water)
  • 1 medium banana, mashed
  • 1 tsp vanilla extract
  • All natural peanut butter-about 1/2  tbsp for each muffin
  • 2-3 tbsp PB2/peanut flour (optional)

 

In a large bowl mix all your dry ingredients together. Stir in your wet ingredients until it is fully mixed.

Fill each muffin tin a little less than half full with the batter. Spoon about 1/2 tbsp of peanut butter into each muffin tin on top of the batter.

banana mini bakes 2

Fill up each muffin with the remaining batter, covering the peanut butter filling.

Bake at 350F for about 30 minutes. Wait a few minutes before removing the muffins from the tins, as they will still be very moist (and hot!)

banana mini bakes 1

Some substitutions (that I plan to try as well!):

  • Apple Cinnamon: Substitute banana for 2/3 cup unsweetened applesauce. Add 1 tsp cinnamon, 1/2 tsp nutmeg, cranberries, raisins, crushed nuts, etc.
  • Pumpkin Spice: Use 2/3 cup canned pumpkin puree, 1 tsp cinnamon, 1/2 tsp nutmeg, cranberries, raisins, crushed nuts, etc.
  • Keep the banana and substitute cinnamon for: chocolate chips, cocoa powder, etc. Get creative! 🙂

Nutrition Info: (with the PB filling)

1 muffin: 100 calories   9.5g carbs   7.5g protein(!)  4g fat