Mexican Chocolate Casein Mug Cake

Mexican Chocolate Casein Mug Cake

My new favorite casein mug cake! Thanks to Brittany Eats Clean.

Ingredients:

  • 1 Scoop Casein Protein Powder (I used Dymatize Elite Cinnamon Bun flavor)**
  • 1 Tblsp Coconut Flour
  • 1 Tblsp Unsweetened Cocoa
  • 1/2 tsp Baking Powder
  • 1/4 tsp Cinnamon
  • 1 Egg White
  • 1/4 Cup Unsweetened Almond Vanilla Milk (could sub in water or other desired milk)

Directions:

  • Mix all ingredients together.
  • Pour into nonstick sprayed coffee mug.
  • Place paper towel over mug and microwave for about 1 1/2 – 2 minutes.
  • Flip cake onto plate and top with desired toppings (I topped mine with 2 tablespoons of chocolate PB2 mixed with 1 tablespoon of water and 1/2 tablespoon unsweetened carob chips).

**You can use any brand/flavor casein you like!

Macros for cake without topping:

  • Cals: 200
  • Protein: 30g
  • Carbs: 14g
  • Fat: 4g
  • Fiber: 5g
Advertisements

Egg White Muffins

20130528-060030.jpg

What’s better than a simple, tasty, easily transportable, veggie-packed, lean protein-full recipe? NOTHING! Big thanks to Little B for sharing her Egg White Veggie Muffins months ago because for some reason, still unbeknownst to me, I never thought of baking my egg whites into cute, convenient little muffins. Don’t get me wrong, I love my boiled egg whites…..however, I despise the boiling and peeling process! My mother even bought a little egg timer for me that goes into the pot with the eggs to let you know how far along they are. Unfortunately, either user error or crappy, old, NYC gas stove top leads to insanely-hard-to-peel boiled eggs every time!

Anyways, off of that tangent and back to the Egg White Muffins. So easy and simple to make (thus the reason why I will make a batch every single week….easy and simple are the words to use to make my heart swoon).

Ingredients

  • 2 dozen eggs (or 3 cups liquid egg whites)
  • Spinach (torn into small pieces)
  • Mushrooms (sliced)
  • ANY other veggies you want to add!

Directions

  • Preheat oven to 350 degrees.
  • Sauté or steam veggies (other than spinach – I have been using spinach and mushrooms in my muffins and usually sauté my mushrooms until completely cooked before adding them to my muffins.)
  • Spray muffin tin with nonstick spray.
  • Fill each muffin tin 1/3-1/2 way full with veggies.
  • Add 2 egg whites (or 1/4 cup liquid egg whites) to each muffin tin.
  • Bake for 20 minutes.
  • Promptly remove muffin tin from oven and take egg white muffins out and place onto plate to cool (I think this is the way to prevent soggy muffins!)

20130528-060308.jpg

20130528-060344.jpg

Ta-da! What did I tell you? Simple and easy. Enjoy with some oatmeal in the morning, some brown rice, sweet potato or quinoa for lunch, or as an afternoon snack. Hope you like!

Egg Whites & Oats Muffins

So, anyone who follows me or knows my clean-eating-style knows that I’m all about ease and convenience – the simpler the better. Honestly, a recipe with more than 6 ingredients kind of scares me. That being said, a classic clean breakfast is the “egg whites and oatmeal” combo. Since I started eating this meal at work a couple of months ago, I started thinking that I wanted to come up with a way to transport it more easily (for a little while, and sometimes still, I would bring my uncooked oats, some egg whites in a container to cook at work – eggy oats…that’s for another post – my fruit, nut butter or whatever else I felt like topping my oatmeal with….yeahhh, lots to pack and bring!). So then on one Sunday food prep afternoon, I thought…”why not just bake this into muffins?” (for those of you who aren’t aware, I’m ob-sessed with muffin-izing things). Thus, these Egg Whites & Oats Muffins were born.

Ingredients (makes 12 muffins):

Directions

  • Preheat oven to 350 degrees.
  • Mix oat flour, baking powder and cinnamon together.
  • Mix egg whites in.
  • Divide batter into 12 non-stick sprayed muffin tins.
  • Bake for 20 minutes then remove and let cool.

Yep….that’s IT! Fair warning, as I mentioned in my original Instagram post (linked by the picture above) – I’m currently trying to stay away from artificial sweeteners if possible so these are UNSWEETENED. But you could add a sweetener or maybe some fruit (blueberries, banana, strawberries, etc.) and/or do like me and top with your favorite nut butter…everything is always better with a little peanut or almond butter on top! In my world at least.

Here’s how I had my egg whites and oats muffins this morning – topped with 2 tablespoons of reconstituted PB2 (powdered peanut butter – learn more here!) with 1/2 tablespoon of chia seeds mixed in and a side of sliced strawberries. So convenient and satisfying!

How I Got Started

I’ve been asked by several friends, family members and awesome IG followers about how to learn more or where to start to transition into a healthier lifestyle. While I did not really start focusing on eating clean and lifting weights until just a couple of months ago, I’ll never forget the reason why I started learning more about this lifestyle in April 2012. A friend of mine pinned (Pinterest lingo) a link to the BodyBuilding.com transformation story of an amazingly fit and super inspiring woman named Kelsey Byers. This featured body transformation story on BodyBuilding.com was an interview of Kelsey’s story, why she got started and how, complete with a meal plan, workout schedule and workouts with exercises linked to the website’s detailed exercise instructions. I was so interested in learning more about this “clean eating” stuff because of Kelsey’s amazing and inspiring transformation.

Kelsey's Transformation

A little later on, again on Pinterest, I stumbled upon insanely fit and super inspiring fitness model, Jamie Eason, and her LiveFit Trainer program.

LiveFit Trainer

Through Jamie Eason’s program is where I really started learning more and more about the different types of lifting exercises that I now know today! One of my best friends and I decided to start following this workout program, however, we didn’t exactly follow Jamie’s meal plan and approved food list. I could definitely tell that I was building a little muscle, however, without the proper nutrition, I was not seeing the results that I could have started seeing back then. I’ve learned so much more over the past year that eating right is what is going to reveal your hard work in the gym.

I can’t even count how many amazing, fit men and women I follow now that inspire me every day, but one more that I have to address in this first post is Ashley Scott: The Skinny-Fit Girl.

Ashley Scott

I have been following this girl since last May, right after she started on her fitness journey in April 2012. She has been the most helpful person I follow…and I follow a lot of fit, amazing and totally inspiring people on Facebook! Go check out her Facebook page to see her amazing transformation from beginning up until now (above picture is from a recent, and her first, photo shoot). She posts regularly to give daily motivation, she has shared all of the things she has learned over the past year, she’s amazing with answering questions you might have, and her page is organized in a way that makes it so easy to learn and find things.

Like I said, these are just a few of the inspiring women who introduced me to and got me eager to learn about this lifestyle, however, there are so many other people I follow who motivate me daily. I will work on the “My Inspirations” page of my blog this week to share!

Clean Eating

Okay, so back to one thing that is always on my mind…food! Here is a list of just some of the clean foods that are in my usual rotation (a much more complete list can be found here on Jamie Eason’s LiveFit Trainer site):

Lean Proteins

  • Chicken Breast
  • Turkey Breast
  • Egg Whites
  • Tilapia

Fatty Proteins

  • Avocado
  • Raw Almonds
  • Peanut Butter (all natural, just ground nuts!)
  • Almond Butter (all natural)
  • Salmon

Complex Carbohydrates

  • Oats (not the flavored/sweetened oatmeal – look for steel cut, rolled/old fashioned or quick oats)
  • Oat Flour
  • Brown Rice
  • Brown Rice Cakes (salt free)
  • Sweet Potatoes
  • Ezekiel Bread Products

Vegetables

  • Spinach
  • Broccoli
  • Asparagus
  • Brussels Sprouts
  • Carrots

Fruit

  • Apples
  • Blueberries
  • Strawberries
  • Blackberries
  • Bananas
  • Grapefruit

Dairy

  • Nonfat Plain Greek Yogurt
  • Unsweetened Plain Almond Milk

Supplements

  • Whey Protein Powder
  • Casein Protein Powder
  • Quest Protein Bars

Like I said, this is by no means a complete list of clean foods – these are just ones that I buy on a very regular basis! As I’ve already tried to emphasize, the food that you put into your body is going to have the most significant impact on the results that you see from eating right and working out. This is one of my favorite quotes (because I am bound and determined to get some ab-progress by the end of this summer!):

Abs are Made in the Gym, Revealed in the Kitchen

I will try to make a more in-depth food post in the near future (which will include a more complete list of clean foods) and I definitely plan to share some of my workouts. If you would like to see some examples of my meals since I started focusing on clean eating or examples of workouts that I’ve recently done, please check me out on Instagram!

Lastly, I just wanted to take the opportunity to point out the irrelevant, but still awesome, fact that fit girls, Jamie Eason & Kelsey Byers are both native Houstonians!

Jamie Eason & Kelsey Byers

What y’all know about them Texas girls?!