Recipes

Smoked Salmon Veggie Hash! (low carb, high protein, meat-free)

I love starting my day off with fats.

Not only do I get a daily dose of omega 3, but I stay fuller longer and avoid the mid-morning energy slump that can occur after a high carb breakfast.

Fats digest slowly and fibrous vegetables are a great low carb-low calorie/high volume food source leaving you satisfied and with a happy belly all  morning!

Ingredients:

-veggies of your choice (I use mushroom, bell pepper, and zucchini)

-smoked salmon (the best price I’ve found is at Sobeys)

-whole eggs

Optional: spices of your choice, I like chili powder, seasoning salt, and hot sauce! You can also add potatoes for a true hash and a higher carb option.

Method:

1. In a non-stick pan sauté veggies until soft, add spices of your choice
2. In the same pan crack eggs (keep the yolk intact for a runny yolk!) or add eggs to boiling water for a poached option
3. Once the eggs are almost done add salmon to the pan to warm
4. Once the eggs are done to your liking you’re done! Add the cooked veggies to the bottom of your plate, followed by the smoked salmon and eggs. Break the yolk over the salmon for a great “sauce” without adding any extra calories.

Pumpkin Protein Ice Cream! (fat-free, sugar-free, low carb)

Tis the season of all things pumpkin and I swear Canada gets none of the good stuff!

All over IG I see  endless pumpkin flavored goodies from my American friends, but so far all I’ve been able to find are pumpkin Oreos (I don’t even really like Oreos, but I had to try them) and  pumpkin coffee.

Both are good, BUT not as good as this!

Ingredients:

-whey protein (I recommend Diesel by Perfect Nutrition in French Vanilla)

-cashew or almond milk (sugar-free, I like the cashew for lower calories)

-pumpkin puree (make sure puree, not pie filling!)

-0 calorie sweetener of choice

-vanilla extract

-ice cubes

-cinnamon and/or pumpkin pie spice

Optional thickening agent: xanthan gum

Optional toppings: sugar-free syrup, fat-free cream cheese, nuts, nut butter, sugar-free chocolate chips, granola, sugar-free whipped cream

Method:

1. Add a splash of your milk of choice (I chose cashew) to a blender
2. Throw in ice cubes (I used 2 dozen) and pulse
3. Add pumpkin puree (1/3 cup), protein (1 scoop),vanilla, cinnamon, & sweetener of choice (I used Splenda and a bit of brown Sugar Twin)
4. Blend, blend, blend until you reach desired consistency (you may have to scrape the sides down with a spatula once or twice)
5. Top with your favorites: post-workout I added sugar-free syrup, puffed rice, sugar-free chocolate chips, and fat-free cream cheese!

Tips:

-make sure you have a GOOD blender to blend the ice

-add more or less ice/milk/pumpkin/protein depending on the consistency, flavor, and macronutrient/calorie breakdown you want to reach

-if you over-blend or add too much liquid, add 1 tsp xanthan gum to thicken and pop it in the freezer for a few minutes, or add more ice!

Calories: based on 1 scoop whey, 1/4 cup cashew milk, 1/3 cup pumpkin

136 calories (27 g protein, 7 g carbs (2 fiber), 0 fat)

for a TONE of volume and amazing flavor, a must try!

Don’t forget to tag me in your ice cream creations if you try the recipe!

Instagram: @kyfit

Facebook: https://www.facebook.com/KYFitnessAndNutritionConsulting

Fat-Free Tuna Salad Tostadas!

I’m all for healthy fats in the diet, but I’m also all for saving calories/macros where I can and where they won’t be missed in order to add them somewhere more delicious!

For this creamy tuna-salad recipe I use Walden Farms mayo and a few other sugar-free, fat-free condiments to save unnecessary calories without compromising on taste or texture 😀

Ingredients:

-canned or packaged tuna (in water)

-Walden Farms mayo

-mustard: I use a combination of grainy and spicy

-pickles

-onion

-1 slice turkey bacon (optional, but highly recommended)

-sugar-free relish (optional, but adds great flavor!)

-spices of your choice: I use chili powder/salt/pepper)

-veggies of your choice: I used bell pepper/broccoli slaw/sprouts

-Grimm’s corn tortillas: I use 2 small corn tortillas

Method:

1. Dice turkey bacon and add to a non-stick pan to crisp up
2. While turkey bacon is cooking add tortillas to a pan to toast
3. Drain tuna and mix with condiments, spices, and veggies
4. Top toasted tortillas with tuna salad mix
5. Finish with crisped turkey bacon, enjoy!

Variations:

-For a lower carb option add to a bed of lettuce or have as a lettuce wrap

-If you have a higher fat diet feel free to add natural mayo or avocado

-For alternate carb sources have as a wrap, sandwich, quesadilla, eat on rice cakes, or enjoy with your favorite cracker (I love it with rice crackers)

-Top with melted cheese for a delicious tuna melt (fat-free or full-fat)

Calories:

(for 1 can of tuna, 2 Grimm’s corn tortillas, not including vegetables)

222 calories (19 c, 2f, 32 p)

Crispy Microwave Sweet Potato Chips! (fat-free)

I LOVE sweet potato chips, especially the crunch, but I have never been able to get the crunch I want in the oven without adding extra oil- in comes the microwave to save the day and BLOW MY MIND!

I had heard a couple of people mention that you could do sweet potato and other veggie chips in the microwave with no oil, a plate, and nothing else and still get them super crispy and I was a total skeptic.

I tried it out for the first time yesterday and they were PERFECTLY CRISPY on the first try! Amazing, so simple, and virtually no clean up!

Ingredients:

sweet potato

optional spices: seasoning salt, dill, cinnamon, 0 calorie sweetener

Tools:

a mandolin (unless you’re a master slicer, you need them very thin!)

a microwaveable plate

a microwave

Method:

1. slice your sweet potato on the thinnest setting with the mandolin
2. lay sliced sweet potato in a single layer on a microwaveable plate
3. top with seasonings of your choice
4. microwave on high for 5 minutes, flip, season, microwave for 5 mins
5. DEVOUR

Variations:

For  savory try spices/herbs of your choice and dip in sugar free ketchup

For sweet try cinnamon, brown sugar-Sugar Twin, salt, and dip in a fat-free cream cheese icing made with ff cream cheese, vanilla, and sweetener!

Tips:

-Make sure the chips don’t overlap on the plate or they won’t crisp

-Keep an eye on them the second time in the microwave as everyone’s microwave runs at a different heat setting, once you can start to smell them they will be on the verge of burning so keep close watch!

-If after the second time in the microwave they aren’t crispy, keep cooking in 1 minute increments until they are

-Try to keep chips the same size to ensure equal cooking time

-Lay on a paper towel to cool and soak up any added moisture

-Let cool completely before storing in a Ziplock bag or plastic container to ensure they stay crisp and fresh!

Calories:

The same as a sweet potato, because fat-free is AWESOME!

Healthy BBQ Chicken Pizza!

As I reverse diet out of my contest prep diet (a.k.a slowly increase my calories back up) one of the easiest ways for me to stay on track is simply by adding variety that I didn’t have in during my pre-contest diet!

Normally my diet is made up of all whole (“clean”) foods focused around lean proteins, complex carb sources, and healthy fats. During contest prep this normally means chicken/white fish/shrimp as far as lean protein sources go, rice/oatmeal/rice cakes as far as carb sources go, and nuts/oils for healthy fats.

Now that I’m done competing for the season my calories will slowly come up, but for now they are essentially the same as they have been, but the ability to add more variety keeps me happy and satisfies my cravings (you just need to be creative!)

A few simple swaps to my carb and protein sources and I can make my favorite BBQ Chicken Pizza while still staying completely on plan and totally satisfying my pizza craving 😀

Ingredients:

2 small corn tortillas (Grimms brand, from Wal-Mart: 1.5 g f/21 c/2 p per 2)

4 oz boneless skinless chicken breast (cooked)

1 slice Kraft fat-free cheese

2 tbsp sugar-free BBQ sauce (Guy’s from lowcarbgrocery.com is THE best)

Optional: veggies of your choice (I used mushrooms, onions, and peppers), pineapple, more cheese!

To Make:

1. Bake tortillas in oven at 450 until completely crispy and lightly browned
2. Sautee your favorite veggies while tortillas bake
3. Spread 1 tbsp sugar-free BBQ sauce over each tortilla
4. Top each tortilla with shredded chicken and cooked veggies
5. Add fat-free cheese to each, return to hot oven to melt the cheese
6. Top with any raw veggies and more sauce if you like! (I add red onion/pickled jalepenos)

Variations:

Edit quantities to fit your dietary needs. If you have higher fats by all means use your favorite regular cheese! If you’re looking to lower the carbs even more (with both tortillas is only 25 g), try making a BBQ chicken salad with crushed tortilla “chips” (bake the tortilla and add crushed tortilla for a crunchy topping!)

Calories:

(not including vegetables) 25 g carbs, 30 g protein, 4 g fat- the perfect post-workout pizza in my opinion!

Zucchini Pancakes (Contest Prep Friendly!!) 

So if you’ve been following my social media recently you know I’m obsessed with “zoats” (zucchini oatmeal- see recipe on this page if you haven’t tried it, you need to!), but today I mixed it up and turned my zoats into a pancake!

The result was DELICIOUS and I can’t wait to make it again!

Ingredients: 

1/2 cup oatmeal (dry measure)

1/2 cup liquid egg whites

100 g grated zucchini

Optional: vanilla, cinnamon, nutmeg, sweetener, salt

To Make: 

1. Grate zucchini with cheese grater, squeeze water out with your hands for 100 g total
2. Mix drained zucchini with dry oatmeal and egg whites, mix in spices and flavorings of your choice
3. Cook in a non-stick pan, make sure there are no holes so you get a nice even flip!

Variations: 

These would be so great as a savory option as well! Swap out your sweetener for spices and herbs and enjoy as a flat bread or pita wrap for your protein or as a “bun” for your protein source. Definitely recommend!

For sweet add ins try coconut, peanut flour, blueberries, sugar-free chocolate chips, or nuts

Calories:

This recipe makes 1 large pancake and yields a total of 227 calories (30 g carbs, 3 g fat, 20 g protein) with only 16 calories coming from the grated zucchini. I top mine with SF syrup for a 0 calorie topping!

French Toast Egg Whites (Contest Prep Friendly!!) 

I love egg whites as a protein source, especially during contest prep because they are quick and versatile!

From sweet to savory I love them both, but my sweet tooth almost always wins so this is one of my favorites and definitely a “don’t knock it til you try it” kind of recipe. I know it sounds weird, sweet egg whites? Just trust me.

Ingredients: 

Egg whites (I prefer the liquid egg whites so I don’t waste the yolk)

Cinnamon

Vanilla

0 calorie sweetener (I use Splenda)

0 calorie pancake syrup (I use Walden Farms)

Optional: nutmeg, clove, salt

To Make: 

1. Add egg whites, vanilla, cinnamon, and sweetener to a non-stick pan
2. Cook to your liking, omelet style or scrambled
3. Top with 0 calorie syrup and if you love salty sweet, a pinch of salt (I prefer Himalayan!)

Variations:

You can definitely get creative with flavor extracts and 0 calorie toppings for this! I LOVE topping mine with natural almond or peanut butter if I have fat’s in my diet, it gets all melty and delicious, definitely recommend. Powdered peanut butter (peanut flour) is another great add on, as well as Walden Farms strawberry spread for “PB&J” and, a few sugar-free chocolate chips never hurt anyone 😉 (try the Krisada stevia sweetened kind available at Safeway)

Calories:

The beauty of this recipe is there are essentially no added calories aside from the egg whites, just added flavor!

Cauliflower “Mashed Potatoes” (Contest Prep Friendly!!) 

The majority of my diets for both myself and clients included don’t restrict non-starchy vegetables in any way.

By giving clients the ability to have unlimited vegetables they not only feel more satisfied with the volume of food their eating, but also with the variety as they have the ability to be creative with so many different vegetables and preparation methods.

One of my all time favorite veggies to use is cauliflower because it can easily be mixed into sweet and savory dishes to add more volume and creates a satisfying replacement for more starchy carbohydrate options, like potatoes!

Ingredients: 

1-2 whole heads of cauliflower (depending on quantity wanted, I like to make bulk batches as it lasts for days)

No-sugar added cashew or almond milk

Optional: Your favorite spices, I use: Molly McButter, garlic powder, salt, and black pepper!

To Make: 

1. Steam or boil cauliflower until fork tender

2. Add cooked cauliflower to blender with almond or cashew milk (start with 1/4-1/2 cup and add as needed)

3. Add spices of your choice (for 2 heads of cauliflower I use 2 tsp Molly McButter, 2 tsp garlic powder, S+P!)

4. Blend until desired consistency (I like mine smooth!)

5. ENJOY!

Calories:

100 g of cauliflower contains only 5 g of carbohydrates, 3 of which are from fiber, and 2 g of protein for an extremely low calorie, high volume add in! With cashew milk being only 25 calories per cup the added calories per serving are negligible. These are a great option for a replacement and are totally satisfying to replace a starchy carbohydrate!

Zoatmeal A.K.A Zoats A.K.A Zucchini Oats A.K.A Zucchini Oatmeal Recipe (Contest Prep Friendly!!) 

Since my carbs and calories are restricted preparing for my show I love to get creative with VOLUME!

Case in point: my morning oatmeal, which has turned into zoatmeal!

Because I eat essentially “unlimited” veggies in my diet this is a great way to add volume and keep me happy!

Ingredients: 

1/2 cup oatmeal (dry measure)

100 g grated zucchini

Optional: flavor extracts, cinnamon, 0 calorie sweetener, cocoa powder, 0 calorie syrups, Walden Farms products

To Make: 

1. Add zucchini and oatmeal to a microwave safe bowl, stir, and cover with water
2. Microwave for 4-5 minutes or until you’re happy with the consistency of the “zoatmeal”
3. Add in your favorite flavorings- currently my go to is vanilla extract, butter extract, Splenda, cinnamon, & salt (the vanilla and butter extract combo gives the “cake batter” taste and I love the salty & sweet combination!)

Variations: 

Mix it up by adding in different flavor extracts, syrups, low calorie condiments, protein powder, etc!

Protein Powder: Splash with cold water or almond milk, mix in protein (this keeps it from going lumpy!)

Walden Farms Spreads: Have you ever added the raspberry/strawberry spread to oats? So good!

0 Calorie Syrups: The 0 calorie DaVinci coffee syrups come in so many flavors and are the perfect add in

Cocoa Powder: I love chocolate everything, add sweetener and vanilla extract to get a true chocolate taste

Calories:

100 g of zucchini yields only 16 calories (.2 f, 1.2 p, 3.3 c), along with the oatmeal which has 150 calories (3 f, 5 p, 27 c) for a total of only 166 calories, barely adding any calories to your regular oatmeal, but adding LOTS of volume

I know it sounds weird, but seriously, don’t knock it til you try it, I’m obsessed and will never go back! 

Fat-Free, Sugar-Free, ALMOST Calorie-Free Marshmallow Recipe (Contest Prep Friendly!)

During a contest prep diet I’m constantly experimenting to try to come up with the no-low calorie treats that I can easily fit into my diet for variety and to cure any sweet cravings, especially at night!

If you follow any of my social media pages then you know I LOVE using sugar-free Jell-O and plain gelatin and this marshmallow recipe is no exception. With only 3 ingredients they are so simple, not to mention delicious, and basically ZERO calories! (See below for calorie count)

Ingredients:

2.5 packages of powdered unflavored gelatin (I use Knox)

1 tsp vanilla extract (or flavor extract of your choice)

1 cup Splenda (or equivalent zero calorie sweetener of your choice)

1 cup water

Optional: cocoa powder, protein powder, flavored sugar-free syrups

To Make:

1. Add 1/2 cup cold water to a large mixing bowl, add gelatin powder, stir, and let sit for 10 minutes
2. Bring remaining 1/2 cup water to a boil (I microwave), pour boiling water into cold water/gelatin mixture slowly down the side of the bowl while mixing on low with electric beaters/stand mixer and mix on low for 2 minutes
3. Mix on medium for 2 minutes while slowly adding in vanilla and Splenda
4. Continue mixing with electric beaters or stand mixer for 10-12 minutes, until your marshmallow mixture has reached a thick consistency making medium-hard peaks when removing the beaters
5. Transfer mixture into a parchment lined baking dish, spread out gently with spatula and let set 2-3 hours on counter or in the fridge until set
6. Once set cut into pieces/shapes of your choice, coat in cocoa powder, sweetener, or protein or leave plain!

Variations

Get creative by adding in different flavor extracts, syrups, and protein powder! Here are some of my favorites:

Strawberry: Add 1/2 tbsp calorie-free Walden Farms strawberry syrup

Chocolate: Add cocoa powder or calorie free chocolate syrup, coat in cocoa powder once set

Mint-Chocolate: Add mint flavor extract and cocoa powder

Calories

An entire batch of marshmallows using this recipe has only 40 calories, YES, 40 (all coming from protein!)

I cut mine into 24 pieces to make each marshmallow only 1.6 calories per piece!

Try using as a way to cut the calories in your favorite summer S’more treats, replace the regular chocolate with sugar-free chocolate and try using Quest bars as your “cookie” for the outer layer, totally guilt-free and DELISH!