Recipes

With all of the Thanksgiving left overs I thought it would be perfect timing to share this recipe!

I had been craving chicken noodle soup ALL week since it started snowing and finally took a few minutes (seriously, it really only takes a few minutes) to make some with the left over turkey my Mom sent home from Thanksgiving dinner yesterday (thanks, Mom!)

The recipe couldn’t be easier and I make it in a way that makes it easy to “track your macros,” and add more or less protein, carbs, etc. as you prefer  so it’s perfect for any “diet!”

Ingredients: 

1. 1 box chicken broth or vegetable broth (it’s almost impossible to find chicken broth in stores that isn’t loaded with extra garbage and SUGAR so I opt for veggie broth + poultry seasoning)
2. carrot, onion, celery mix (I buy the pre-cut trio at Safeway/Sobeys as I don’t normally eat a lot of carrots or celery this makes it easy for me!)
3.  1 bag of “fettuccine style” Shiritaki noodles (these are the low carb tofu noodles available at the grocery store) OR spiralized veggie noodle of your choice (carrot, daikon, zucchini)
4. oregano, dill, basil, lemon, salt, & pepper
5. cooked chicken or turkey (cut of your choice, this calorie count is based on chicken or turkey breast, but would be great with thigh or shredded rotisserie chicken from the store for convenience)

Method:

• Spray a sauce pan with non-stick cooking spray, add vegetable mix and let soften for 1-2 minutes
• Add stock to the pot and bring to a boil, add spices to taste and let simmer uncovered for 8-10 minutes or until vegetables are cooked to your liking
• While the soup is simmering rinse your Shiritaki noodles well and pat dry
• To prepare 1 serving take 1/2 of the package of noodles and place them in the bottom of a bowl, cut into thirds or “bite sized” pieces of your liking
• Before removing the soup from the stove add spices of your choice and season to taste- this will vary depending on how much stock you use and your flavor preference, start small and add!
• When you’re ready to serve add shredded cooked chicken or turkey to your bowl with the noodles (I used 2 oz which was the perfect portion for me) and cover with 1 cup of the soup mix, enjoy!
  • *By adding the stock to the noodles/chicken separately it allows you to control your portion size and quantities so you can add more or less depending on what works for your nutritional needs
    

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I was SO satisfied with this soup and it totally hit the spot, the tofu noodles were the perfect stand in for a normal noodle and I didn’t even notice the difference! 

I served mine with an open face toasted ham & fat-free grilled sandwich on a homemade low-carb spinach flatbread (you’ll have to wait for my cook book for that recipe!) and topped my soup with a few Chicharonnes (pork rinds) in place of crackers- it was the perfect combo for a cold-day and a great way to use up some turkey left overs! 

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Macros per serving: (based on 1 cup of chicken broth, 2 oz of chicken breast, 1/2 package of Shiritaki noodles, and not including vegetables)

19 g protein

2 g net carbohydrate

2 g fat

Total: 102 calories

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ENJOY! 

Don’t forget to tag me in your creations, @ifbbprokyfit #kyfitcreations #kycooks 

 

One of the best ways to stick to a “diet” (I hate that word) or structured meal plan is not to restrict yourself from foods you’re craving and feel like you’re missing out on your favorites.

The good news is you don’t have to, there is ALWAYS a lower-calorie, higher nutrient, healthy alternative to your favorites- pasta included!

Last night I was so craving a carb heavy, stick to your ribs, warm you up type of meal after coming home from the gym in the SNOW and this huge bowl of physique-friendly pasta with meat sauce totally did the trick for only 250 calories, 39 grams of protein, 8 net carb, and 4 grams of fat (not including veggies, I don’t count those!) and it TOTALLY hit the spot!

Ingredients:

-1 bag Shiritaki noodles (a low-carb tofu noodle available at most grocery stores now, find them in the cold section near the veggies bagged in water- the trick is to drain them and rinse them well, dry them well with a paper towel, and microwave them for 1-2 minutes to remove the natural flavor of them before adding to your dish!)

-cook ground chicken breast (I used 3 oz)

-1/3 cup crushed tomatoes (I added Italian seasoning to make my own sauce)

-veggies of your choice (I used mushroom and onion)

-cheese of your choice (I used a fat-free Kraft slice and reduced fat shaker parm)

-spices: salt, pepper, garlic, Molly McButter

Method:

Layer your drained, rinsed, dried, and warmed noodles in the bottom of the bowl, toss with garlic powder, salt, and Molly McButter or butter spray (optional, but recommended), cook veggies until soft and add tomato sauce/spices, mix in your cooked chicken (or protein of your choice), top with cheese, and that’s it!

This took me probably 7 minutes to throw together, it couldn’t be easier!

This “recipe” is so versatile!

Swap the low carb noodles for brown rice pasta, spaghetti squash, or zucchini noodles, swap the chicken for a protein of your choice, and get creative with your veggies, spices, & cheese!

If you’re not consuming dairy but want that “cheese” flavor try using nutritional yeast instead!

Don’t forget to tag me in your creations @ifbbprokyfit

Happy healthy eating! 

I am ALL about practicing balance in your life, especially when it comes to food and fitness.

I know as a competitor there have been times where I can fully enjoy the “real deal” holiday meal, but also times where I was on a very restricted nutritional plan and couldn’t have any “extras.”

I’m  going to write these recipes as if you’re on a completely restricted diet, just to show how easy it can be to make simple and delicious swaps for your favorite Thanksgiving comfort foods, BUT I encourage you to make adjustments and swaps here and there depending on your goals!

It always surprises me when people opt for the full-fat, full-sugar extra everything version of a dish when there are some low calorie swaps that you totally wouldn’t notice the difference, why not save the calories where you can’t miss them and save the real deal dish for the ones you can’t fake?!

First things first:

Turkey

Well, this part’s easy- a turkeys a turkey and really shouldn’t be something that’s worried about as it’s an amazing lean source of protein. But, if you’re watching your intake you might try opting for brining and baking your turkey v.s. covering it in butter and oil and potentially deep-frying it (p.s. have you ever had deep-fried turkey? It’s dry and not worth it!)

Add LOTS of flavor with fresh lemon and herbs, remove the skin to cut back on the fat, & opt for white meat v.s. brown if you want to lower your fat intake. If you find white meat is too dry and end up covering it in gravy or sauce then opt for the dark meat and enjoy that instead.

Fill up on lots of turkey before heading for your sides- this will help control your appetite and slow you down!

Mashed Potatoes 

You have a couple of options here- if you want the REAL potato deal cut the calories by using fat-free cream cheese and/or sour cream and Molly McButter instead of full fat cream/cream cheese and I swear you won’t miss it.  Whip the mashed potatoes with beaters and you will get the same creamy dreamy potatoes you love.

BUT if you want a real diet-friendly version click here for my recipe for cauliflower mash– I love this as a low carb, dairy-free option and you can play around with it, try adding sweet potatoes or parsnips for a different spin on it!

Cranberry Sauce 

This one is so easy. PLEASE do me a favor and don’t buy canned cranberry sauce, it’s loaded with sugar that you WON’T miss. I don’t care if you’re “on a diet” or not, it’s totally not necessary, especially when making your own is so easy!

Ingredients: 

1 bag fresh or frozen cranberries

Splenda (or 0 calorie sweetener of your choice)

Salt

Lemon juice

Optional: cinnamon, orange zest, etc.

Method:

Throw the cranberries into a sauce pan (if using fresh add a few tbsp of water), cook until soft if from frozen or until they burst if fresh. Add 0 calorie sweetener of your choice, lemon juice, & seasoning to taste. The sauce will naturally thicken- it’s done when it’s as thick as you like it (if you over-reduce it add more water), I like to mash mine with a fork as I cook it so it’s got pieces of cranberries through out. Make sure you keep stirring as it cooks so the bottom doesn’t burn!

Pumpkin Pie 

Okay, so this is less of an “official recipe” and more of a list of ideas of how you can make your pie fit your diet

First of all, make sure you’re buying 100% pumpkin PUREE, not pumpkin pie filling!

The Crust:

Here’s where you can save a tonne of extra calories and carbs that you won’t miss.

Instead of opting for a classic pie crust try using a combination of your favorite almonds, coconut, coconut flour, coconut oil, and almond butter. My favorite is ground almonds (grind your own or purchase almond four) with coconut oil, salt, and Splenda- so simple and it actually enhances the flavor of the pie more than a traditional crust in my opinion!

It’s definitely more of a “crumble” type crust v.s. your traditional pie crust, but it will satisfy your crust cravings for sure.

Use just enough oil to make the almond flour like a wet sand, sweeten to your preference, and pack down in the bottom of your pie pan, PACK it, this will help hold it together more. If you want a more traditional crust texture I recommend adding coconut flour, this will help give it a bit more structure v.s. the almond flour only option- play with the quantities of oil and add a bit of your favorite dairy-free milk (I prefer cashew) if you use coconut flour. Bake until golden!

The Filling:

Traditional: For a totally “clean” filling sub your sugar for Splenda (it measures cup for cup like sugar so you can make this work with any traditional pumpkin pie recipe, why not save the sugar?!), swap your dairy milk for cashew milk, and you’ve already cut the calories in half.

Many traditional pumpkin pie recipes only require pumpkin puree, eggs, milk, and sugar, so this is an easy swap. If you’re REALLY watching your nutrition you can make a flavor packed filling with just pumpkin, Splenda, and pumpkin pie spice (or a combination of cinnamon, cloves, and nutmeg) so you get all the pumpkin pie flavors without the calories!

Cheese Cake: I love a pumpkin pie cheesecake, especially because it’s so easy to make a diet-friendly version!

I recommend playing around with the quantities based on what texture you like, but you can make a KILLER pumpkin cheese cake with a combination of: fat-free cream cheese, fat-free Greek yogurt, pumpkin puree, 0 calorie sweetener, and pumpkin pie spice!

Beat it all together, cover your crust with the filling, and chill until it’s time to serve.

SO simple and if you serve it on top of the almond flour crust, drool!

Another option is to serve it as a “trifle” or deconstructed-type cheesecake by making the almond flour/coconut oil combo into more of a crumble and sprinkling it on top of individual dishes of the pumpkin cheesecake filling!

That’s what I did here and topped with with sugar-free caramel syrup!

Another great option to lighten things up and that couldn’t be easier is to combine pumpkin puree and light cool-whip.

If you can find sugar-free, I obviously recommend that. Mix them together and serve like a trifle or as a “dip” with fruit!

Whipped Cream

Here you have options:

1. use regular whipping cream, whip it yourself, but use Splenda instead of sugar
2. buy the light/sugar-free/fat-free version of you regular pre-made whipping cream
3. make this super awesome and delicious coconut whipped cream (bonus, dairy free!)

Side Dishes & Swaps

Because everyone has their own favorite family side dishes, I will recommend my easy calorie cutting swaps for ingredients on the most common dishes I can think of and the ones that are classics in my house!

Stuffing

Add MORE vegetables and use Ezekiel bread instead of your regular bread- this will bulk it up and give you great texture.

I’ll be honest, stuffing is one of those ones where it’s hard to fake it, I recommend either avoiding it if it’s not something that fits into your plan, or having a small amount to satisfy your craving (remember, you filled up on turkey anyways!)

Sweet Potato Casserole 

The marshmallows on this one are tough to replace. But you CAN buy sugar-free marshmallows if you plan in advance (I purchase mine at Hygeia Health Market in Saskatoon, but just google sugar-free marshmallows wherever you are!)- the thing you CAN save on is all the added sugar in the potato puree itself. Use 0 calorie sugar and brown Sugar Twin to replicate the flavors!

Green Bean Casserole 

Use oat flour to thicken your sauce, opt for the low fat dairy instead, and replace the fried onions with toasted almonds!

Roasted Veggies

Here’s where you can FULLY enjoy and won’t miss the swap, my favorite “healthy” but you’d never know it, veggie!

Roasted Brussels Sprouts with BACON (turkey bacon that is, but still, bacon!)

-In a frying pan cook turkey bacon until crisp

-While cooking the bacon half Brussels sprouts, spray with coconut oil cooking spray, salt & pepper

-Roast sprouts until brown and golden, top with crumbled up crisped turkey bacon and enjoy!

Gravy 

Opt for an “aux jus” instead of a gravy to save on the calories (flour/butter/cornstarch, etc) used to thicken a gravy!

I hope some of these tips/tricks/recipes/swaps help you go into the holidays confident and ready to rock. 

Like I said, it’s all about balance, maybe you have the REAL DEAL pumpkin pie, but opt for just protein and veg with your main meal and avoid the stuffing and buns (we know what white bread tastes like anyways, it’s nothing special!) 

Make sure you focus on the SOCIAL aspect of the holiday, that’s what it’s all about.

Food doesn’t need to be the focus! 

Anyone who knows me knows I LOVE experimenting with different diet methods and implementing different theories within my own nutrition so I can report back and have a better understanding of these techniques when implementing them with my clients.

Recently I’ve been practicing intermittent fasting (for me this means fasting for a 12-14 hour period) and eating a fat-focused diet (i.e. high fat, low carb) and experimenting with lots of new recipes focused on these macros.

Yesterday I “broke the fast” at around 3:30 p.m., but I’m a sucker for breakfast no matter what time it is, so I still start the day with a breakfast type meal, no matter what time it is!

This week I’m trying to achieve true ketosis and have bumped my fats WAY up and brought my protein WAY down (normally I eat over 200 grams of protein a day and around 75 g of fat, yesterday I brought my protein down to around 120 g and my fats up OVER 120 g!) so this means getting more fats in with each meal.

The best part about this, fat = flavor and this omelet did NOT disappoint (it’s already on the menu again for today!)

Greek Style Omelet 

Ingredients:

1. whole eggs or egg whites (I used 3 medium whole eggs)
2. coconut oil or cooking spray (I used 8 g of coconut oil, but if you want to cut back on the fat you can adjust this quantity, use a coconut oil or olive oil cooking spray, or just use a non-stick pan, but the added flavor of the coconut oil is SO worth the extra fats)
3. feta-cheese (again, if you want this to be lower fat you can use a reduced fat-feta, but I used full fat, 11 grams)
4. olives! (did you know olives are almost all fat? I always feel like they seem “carby,”- I used 3 large Kalamata!)
5. veggies of choice (I opted for mushrooms, onions, and green bell pepper)
6. sun dried tomatoes (optional obviously, but a tasty addition, I used 4 g or a couple of strips of sliced dried tomatoes)
7. oregano, salt, & pepper

 

Method: 

1. Add coconut oil to the pan, finely chop veggies and cook until soft
2. Beat eggs with salt, pepper, and oregano, add to pan with cooked veggies
3. Cover omelet and allow to cook through, once the top is almost cooked add the feta, cover to melt feta
4. Remove from heat, top with sliced olives & sun dried tomatoes and enjoy!

For the quantities I used (3 whole eggs, 1/2 tbsp coconut oil, 11 grams of feta, and 3 olives- NOT including veggies) the macronutrient break down is: 32 f, 24 p, 1 c for a total of 388 QUALITY calories 

One of the things I love about omelets is that they are so easy to customize to fit your nutrient goals.

You could easily add chicken or beef to this, more eggs, or egg whites to increase the protein, decrease the amount of oil used or sub some or all of the eggs for egg whites to decrease the fat, or serve it with a starch or fruit if you prefer carbs.

I encourage you to try starting your day WITHOUT carbs and with a high-fat meal instead to see how you feel-in my experience I feel so much better eating this way, my energy is sustained throughout the day and I’m satiated all morning!

Don’t forget to tag me in your creations! 

IG: @ifbbprokyfit 

Facebook: KY Fitness and Nutrition Consulting 

I don’t care if it’s fall and the weather is changing, I still LOVE ice cream and could eat it every single day (and I do!)

My current “ice cream” hack is made possible by the use of the Amino Energy coffee/tea flavor line which I LOVE!

With 100 mg of caffeine in 2 scoops I use this to replace a coffee in my day and benefit from a little pick me up along with a delicious and low-calorie way to curb my sweet tooth 🙂

My favorite flavor is the chai latte, but if that’s not your jam you can try the mocha and caramel flavors too!

It’s SO creamy, so tasty, and has next to no calories- sometimes I even have it twice (ok maybe  even 3) x a day!

Ingredients: 

• 2 scoops Amino Energy coffee/tea flavor of your choice- obviously here I’m using the Chai flavor!
• 5-10 grams minimum (for consistency) vanilla whey protein (you can add more if you want to get your protein in)
• Sugar-Free Pancake Syrup (again for consistency) (I prefer Walden Farms)
• Ice
• Water (I use 2-3 tbsp, you don’t need much at all, start LOW and add as needed)- you can use a dairy free milk instead

Method: (the order makes a difference!) 

1. Add ice to your blender (I prefer using the bullet size for my Ninja on this)
2. Add 2 scoops Amino Energy and your whey protein
3. Drizzle a few tbsp of your sugar-free syrup over top
4. Pour in cold water (remember only a bit so it’s creamy not watery!)
5. Blend, blend, blend, blend
6. Once blended you will have room to add more ice, top it off, blend some more, and you’re done!

Toppings:

Obviously you can get as creative as you like and depending on how low/high you want the calories to be adjust accordingly.

I like this to be almost a “freebie” and not add many calories to my day, so I usually top it with a sprinkle of brown sugar-twin, sugar-free syrup, and a few cacao nibs (pictured here)

Some of my  other favorites are: almond or peanut butter, nuts, crumbled rice cakes or puffed rice cereal, and sugar-free chocolate chips!

Try it out and let me know what you think

It’s a favorite of mine FOR sure!

Don’t forget to tag me in your creations @ifbbprokyfit 

Remember if you’re a KY Fitness client you get 10% off at Herc’s Nutrition where you can get all ingredients needed for this recipe!

So last weekend we took a quick 24 hour getaway to the lake, but I wanted to make sure I balanced my physique and fitness goals while still feeling like I got to enjoy the full “lake experience!”

I actually came back from the lake LIGHTER than when I left- which I say not to put focus on the scale, but to prove that it’s totally possible to have your s’mores & eat them too, while still making progress- balance baby!

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Food

I wanted to make sure I got to enjoy some camping classics that brought back the nostalgia of camping and satisfied my cravings, for me this included:

• -baked beans (who doesn’t love a can of beans over the fire?) 
• -fire roasted hot dogs (I wanted to cook all my meals on the fire!) 
• -s’mores (duh)
• -bacon & eggs! (what’s camping without an amazing breakfast in the a.m?) 

I know what you’re thinking- how do you eat all of the above & still have a “healthy” weekend away? It’s EASY! Stop taking an “all or none” approach- make adjustments where you can, & indulge where you can’t!

Beans

I searched high and low but couldn’t find any sugar-free baked beans (read the label, you will be shocked at the sugar content!)- so I made my own and I have to say, I think they were actually BETTER than the store bought options and my brother and boyfriend both agreed!

• 1 can cooked white beans
• Sugar-free BBQ sauce of choice  (I like “Guy’s” from lowcarbgrocery.com)
• Sugar-free ketchup (I like the President’s Choice brand)
• Brown sugar-twin
• Vinegar
• *really, the ketchup/sugar-twin/vinegar are optional and this is doable with JUST sugar-free BBQ sauce, but these extras allow you to tweak the flavor profile to your liking!*
• Optional (but recommended): turkey bacon

Cook the turkey bacon until it’s crisp, add to a pot with drained white beans, smother in BBQ sauce, and reduce down. Add water/sauce continuously and keep stirring to avoid burning at the bottom- keep adjusting until you get the consistency of beans/thickness of sauce/flavor profile you like- it couldn’t be easier and the result was perfect! 

Hot Dogs 

If you’ve ever read the ingredient list on a hot dog (I don’t recommend it if you ever plan on eating them again)- it can be scary, but I really wanted to roast my own over the fire and have that camping feel, so I found some all natural chicken sausages from Wal-Mart that were the closest thing to being “100% clean” while still allowing me to roast them over the fire!

Ideally I would have made my own with lean chicken & spices, but time was of the essence 🙂

To save unwanted calories I used fat-free cheese slices and opted for no bun, & topped it with the sugar-free version of all the classic condiments: sugar-free relish, sugar-free ketchup, & yellow mustard!

It might seem like over kill, but why not save the added calories if you can?

S’Mores

I tried my best to make sugar-free marshmallows to roast (I do have a sugar-free marshmallow recipe that you can see here: https://kywellness.ca/2015/06/calorie-free-marshmallow/ but they need to be dried out to properly roast without falling off of your stick!

I also tried to find some good sugar-free graham wafer recipes, but it was a trade off between trying a new recipe and not being satisfied, or having a couple of the real thing and having it totally hit the spot- I opted for the later!

Where I DID save on unnecessary extras was with the chocolate. There are so many great sugar-free chocolate options and you will never know the difference- check Wal-Mart by the Pharmacy in the diabetic section and check Safeway in the chocolate section (Russell Stover) or make your own with cacao butter, coconut oil/butter, and cocoa powder with 0 calorie sweetener!

I had planned to have just 1 and even tracked it to fit my daily macros- not something I usually do as I follow a fairly structured meal plan by preference, but to minimize the potential for negatively impacting my physique and going overboard!

I decided #YOLO a bit and had 3, but on the second 2 ditched the top cracker and this cut the calories in half (obviously) and didn’t take away from it at all – still the same satisfying S’more taste!

Disclaimer:

I did my full cardio workout, an hour yoga class, an hour of paddle boarding, and some swimming this day so I was okay with going over my calorie intake slightly as I knew how much added activity I did in the day & I ate all of my meals on plan aside from the pre-planned healthy hot dog/baked bean supper! 

Breakfast

For breakfast I planned whole eggs, turkey bacon, and my sugar-free chocolate pancakes- I  packed sugar-free syrup & natural peanut butter and it was AMAZING. Fully satisfying and I felt like I was indulging, but everything was totally “on plan” and didn’t derail me for the entire day!

The chocolate pancake recipe is amazing as it feels like you’re getting a hearty carb-heavy pancake, but in reality it’s almost carb-free- this is a great breakfast option for a group as you can cater the quantities to each individuals dietary needs & appetite!

Cocoa Powder Pancakes

1. 2 tbsp cocoa powder
2. 1/4 cup egg whites
3. 1/2 tsp baking powder
4. 0 calorie sweetener to taste (I use Splenda)
5. Optional: sugar-free chocolate chips (I use Krisda)

It’s that simple- so low calorie and DELICIOUS!

Extras:

-with supper we had grilled shrimp & veggies which are both perfect for the BBQ and diet friendly

-for drinks we packed lots of water, Mio, sparkling diet waters, & tea!

-I made sure I had planned out the rest of my meals and packed accordingly so that I could still stay on track and didn’t end up hungry and more likely to over-indulge with the BBQ meals and S’mores- I even brought some sugar-free Jell-O along in case I had sweets cravings

Activity: 

Part of what I love most about camping and spending time at the lake is it’s SO easy to get extra activity in without feeling like you’re working out!

I had planned to go to the lake on a “rest day” from lifting, but made sure to get my cardio and yoga in before I left so I felt  good about having a bit more freedom in my diet later in the day.

Once we got to the lake it was gorgeous and we spent an hour paddle boarding before heading to the pool and the next morning we got up and went for a gorgeous hike before breakfast!

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It took a little pre-planning, but it was SUCH a great day & I love that I felt like I was able to have the full lake experience, enjoy some of my favorites, all while balancing a few indulgences but without throwing off my progress! 

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I’m not saying this is the approach YOU should take in heading to the lake for the weekend, but I do hope that if you feel you can’t enjoy weekends away or time away from home while sticking to a structured program that this gives you ideas on how to give & take and find a balance that works for you!

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Even if you don’t “have” to, why not make healthier decisions where you can like swapping out your regular chocolate for sugar-free, I promise you won’t know the difference and the small changes add up in the long run! <3

xoxo

KY

No-Cheat Chicken & Waffle Recipe

(gluten-free, dairy free, & contest prep-friendly!)

Who isn’t a sucker for a comfort food classic?

The good news is you can have your chicken & waffles and eat them too!

ALL while sticking to your fitness goals!

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I came up with this recipe based on what my breakfast had been during a COMPETITION PREP- so that just goes to show you that a little creativity…and a waffle iron, go a long way!

Seriously though, waffles, chicken, hot sauce, a runny egg-

what more could you possibly want?

 

Waffle Ingredients: 

• 40 g oat bran or oat flour (make your own in a coffee grinder!)
• 1 whole large egg
• 2 tbsp sugar-free cashew or almond milk (or water)
• 1 tsp baking powder
• cinnamon/vanilla/salt/0 calorie sweetener to taste

Method: 

1. While your waffle iron is warming (if no waffle iron just make pancakes instead- or go to Wal-Mart and buy a waffle iron for $17!) combine all ingredients in a bowl
2. Lightly spray waffle iron with a non-stick spray or brush with coconut oil (I use the coconut oil spray)
3. Transfer batter to waffle iron and wait for magic to happen!

It’s seriously that simple!

This recipe makes 2 good sized waffles- but can be adjusted to fit almost any macronutrient/dietary needs depending on your goals!

Options:

-Egg free: substitute egg for a flax or chia seed “egg” or banana/pumpkin

-Fat-free: substitute whole egg for 2-3 tbsp egg whites- this will make your pancake a bit dry, but if you aren’t worried about the added carbs and/or dairy you can combat that by adding yogurt, cottage cheese, banana, pumpkin, or even apple sauce for added moisture (just don’t add the milk)

-Flavors: add cocoa powder, pumpkin spice, cayenne, whatever you like!

The Chicken:

It’s BBQ season, grill up some chicken for your weekly suppers and save a little bit of extra to use for your breakfast!

If you want it crunchy try “breading” it in some of the oatbran, oat flour, or almond meal for a healthy exterior (baked, not fried!)

The Sauce: 

Top the chicken breast with your favorite hot sauce, a runny egg for a natural sauce, and finish it all of with your favorite no-sugar added syrup (I prefer Walden Farms pancake syrup) for the perfect sweet & savory combination!

Pro Tip: This makes an EPIC sandwich, get messy!

Don’t forget to tag me in your creations @ifbbprokyfit #kyfitcreations

ENJOY!

xoxo

KY

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Cauliflower Chocolate Pudding Recipe

I know it sounds crazy, but don’t knock it til you try it!

This is a great fat-free, low carb, high volume, sweet treat recipe that is completely diet-friendly no matter WHAT type of program you’re on.

Not to mention it’s so quick, so easy, and only requires 3 ingredients!

I love cauliflower because it is SO versatile and great savory or sweet.

This started off as a cauliflower puree meant as a  mashed potato replacement, but I was feeling crazy so decided to go sweet instead and the result couldn’t have been better!

Ingredients

• Cauliflower
• Cocoa Powder
• 0 calorie sweetener of choice (I used Splenda)
• Optional: 0 calorie syrup, sugar-free chocolate chips, nut butter

Method

1. Steam cauliflower: if you’re using a whole cauliflower head chop into florets (the smaller they are the faster they cook), throw into a microwaveable dish with a splash of water and microwave until fork tender (you want it very soft and can’t really “over” do it, about 5 mins per 1/2 head) or if your grocery store carries “cauliettes” or “riced cauliflower” you can microwave these in the bag, OR purchase frozen cauliflower to microwave until soft
2. Blend  cauliflower into puree- add to blender (I prefer my bullet sized blender for this, I find it gives the smoothest texture) with a bit of liquid, adjust liquid as needed based on quantity of puree you want- start with 1-2 tbsp and add as needed. For liquid you can use water, sugar-free almond or cashew milk (or coconut/higher fat milk if you choose), or even liquid egg whites (just make sure the cauliflower has cooled down first or you’ll have a scrambled mess)
3. Puree until smooth
4. Add cocoa powder- I use 2 tbsp for a 1/2 head pureed (the serving size pictured)
5. Add sweetener to taste and top with your favorites!

This is great warm or cold- you can add protein powder for a thicker more pudding like consistency, casein protein is a great addition as it creates a thicker texture- try adding a bit of casein or egg whites and microwaving for a “baked” pudding texture!

Simple, Satisfying, & Guilt-Free 🙂

Calories:

based on 1/2 head cauliflower (200 g) + 2 tbsp cocoa powder

71 calories (5 g net carb (14 c, 9 fiber), 6 g protein, 3 g fat) before toppings

For calorie free toppings add Walden Farms syrup & a pinch of salt!

 

 

 

 

Zucchini Chips, Ranch Style! (fat-free, sugar-free, contest prep friendly!) 

These are SO easy and super satisfying if you’re craving a salty (or sweet!) crunch on your diet. Zucchini is so versatile and with a mild flavor and very low calorie content these are a great addition to your diet- not to mention you only need a microwave!

Ingredients: 

-zucchini

-flavor of your choice (I used Ranch Flavor God Spice available at Herc’s Nutrition in Saskatoon or online here)

Method:

1. Slice the zucchini as thinly as possible with a sharp knife or mandolin
2. Lay the zucchini flat in a single layer on a microwaveable glass plate (you don’t want them to overlap or they won’t crisp)
3. Microwave for 3 minutes on one side, flip, microwave for 3 more minutes
4. If the chips are not yet “chips,” and still have some wet areas pop back in the microwave for 30 second increments and keep a close eye on them
5. Once they are golden brown and crisp to your preference remove from microwave, lay on a paper towel in a single layer, and top with your seasoning (you want to do this while they’re still hot so it sticks!)
6. Enjoy warm or let cool and store in an air tight container for later!

Seriously, it’s that easy!

Pro Tips:

If you have a sweet tooth opt for a cinnamon and sweetener topping, I like to miss cinnamon, brown Sugar Twin, splenda, and a pinch of salt!

I actually prefer doing these in the microwave v.s. the stove as you can get away with no oil/spray/added calories. In the oven I’ve found without oil/spray they stick terribly and fall apart.

You do have to be a bit gentle when flipping them, but it’s worth it. So quick and easy and gives you the crunch you’re looking for!

Let me know if you try them!

Don’t forget to tag me in your creations @ifbbprokyfit on Instagram and @KY Fitness and Nutrition Consulting on Facebook

#KYFitcreations

Happy St. Patrick’s Day! xo

French Toast Rice Cakes!

(Contest Prep Friendly, Gluten Free, Fat- Free, Sugar Free)

I know it sounds crazy, but I promise, it’s even better than I expected!

When I’m getting ready for a show I have to get creative with meals to stay sane, it’s the only way to stay on a program- variety is the spice of life and even with limited food sources and a very restricted diet I make sure I’m being creative with my meals to avoid dietary boredom and cravings!

I’m always looking for great breakfast and brunch replacements, especially for on the weekends as one of the things I miss most during contest prep is going out for Saturday breakfasts.

Cue my idea for a rice cake version of French toast which is a new favorite!

I normally have 1/2 a cup of rice or 3-4 rice cakes with my first meal of the day along with 1 cup of egg whites so this is the perfect contest prep meal.

Ingredients: 

-rice cakes (I used plain, but caramel or chocolate would be great)

(a little “stale” is a good thing, just like with French toast & day old bread!)

-egg whites

-vanilla

-spices: cinnamon, nutmeg, salt

-0 calorie sweetener of your choice

Method:

1. Add vanilla, spices, and sweetener to egg whites (use as much egg white as is in your diet or if no required amount enough to cover rice cakes in a flat dish), I use 1 cup and cook the extra on the side! For 1 cup of egg whites use 1-2 tsp vanilla and spice/sweeten to your preference (with liquid egg whites you can taste it raw as the whites are pasteurized)
2. Soak rice cakes in egg white mixture until soaked through (1-2 minutes per side). You want them to be saturated, but still cohesive and able to be transferred to a frying pan
3. Fry in a non-stick pan until golden brown on each side
4. While your “French toast” is cooking, cook the remaining egg whites, if you haven’t had them “sweet” like this you’re missing out!
5. Top with sugar-free syrup or toppings of choice!

Calories:

For 3 plain rice cakes &  1 cup egg whites

208 calories (31 g protein, 21 g carbs, 0 g fat)

Don’t forget to tag me in your creations! 

Instagram: @ifbbprokyfit

#kyfitcreations

Facebook: @KY Fitness and Nutrition Consulting

 

 

Sugar-Free Sweet & Sour Sauce! (sugar-free, fat-free, contest prep friendly!)

One of the things most people miss when it comes to clean eating and avoiding processed foods/added sugars are condiments and sauces.

If you’re like me and eat a diet made up of lean protein sometimes things can get a little bland…and dry, so I’ve learned to become very creative when it comes to no/low calorie condiments and sauces, and this time it paid off!

I remember in my first year of University I had a roommate who made a sweet and sour meatball sauce with ketchup, grape jelly, and onion soup mix. I know it sounds crazy, but it was SO simple and so delicious, so I was thinking.

What if I could recreate it, but with “diet”-friendly ingredients?

I’m still amazed at how delicious it is!

I made it twice this weekend, totally hooked!

Ingredients:

-Walden Farms raspberry, strawberry, or apricot spread (I used raspberry) or alternative sugar-free jelly of your choice

-Sugar-free ketchup

-brown Sugar Twin

-vinegar (I used malt)

-grainy mustard

-spices: onion powder/seasoning salt/garlic powder/pepper

Method:

In a non-stick pan add equal parts sugar-free jelly, sugar-free ketchup, and grainy mustard (about 1 tbsp of each for each serving). From there it’s really a preference game, add the brown sugar-twin, vinegar, and spices to taste. I like my sauce sweet and a little tangy, so add a lot of vinegar. The best part is if you go too far in one direction (i.e. it ends up too tangy or too sweet) it’s an easy fix by adding more sugar twin or more vinegar. The base of the sauce and the consistency is developed from the jelly and ketchup and the gelatin in the ketchup creates an amazing saucey texture like true sweet and sour sauce!

Calories:

I would say the calories in this sauce are “negligible” as the only true calories are coming from the sugar-free ketchup, which divided amongst serving usually adds minimal calories in the form of carbs. 1 tbsp of sugar-free ketchup has only 1 g of carb and the rest of the calories would be trace from the vinegar and mustard. Totally diet-friendly and KY approved!

 

Tips:

Try serving this on meatballs or sautéed ground chicken for a “deconstructed” meatball (because who has time for meatballs) with a  bed of rice and side of veggies. You won’t be disappointed!

 

Try it out and tag me in your creations, let me know what you think!

Instagram:  @ifbbprokyfit

Facebook: www.facebook.com/KYFitnessAndNutritionConsulting