Cinnamon Roll Cheesecake Protein Muffins (Gluten-free, Grain-free, Refined sugar-free)

Cinnamon Roll Cheesecake Protein Muffins PanIf you thought you hit the jackpot with my Double Chocolate Cheesecake Protein Muffins, just wait until you sink your teeth into the warm, soft sweetness of my latest creation: Cinnamon Roll Cheesecake Protein Muffins!  Yet again, this is a muffin that is high in protein, low in carbohydrates, AND free of gluten, grains and refined sugar. This time, the star of the show is a Quest Nutrition Cinnamon Roll Protein Bar*.  Let these muffins steal your heart.

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Double Chocolate Cheesecake Protein Muffins (Gluten-free, Grain-free, Refined sugar-free)

Double Chocolate Cheesecake Protein MuffinsI have reached muffin nirvana: chocolate and cream cheese pair up in a magical muffin that is high in protein, low in carbohydrates, AND free of gluten, grains and refined sugar.  What happens when you take my favourite Quest bar flavour EVER and work it into a similarly high-protein, low-carbohydrate muffin?  BOOM!  There are no words.  Just eat and enjoy.

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Weeknight Winner Wednesday: (Paleo) Honey-Lime Spicy Shrimp Stir-fry (Dairy-free, Gluten-free, Grain-free)

Honey-Lime Spicy Shrimp Stir-fry PanOther than sticking with Wednesdays, I guess I haven’t been very faithful with Weeknight Winner Wednesdays!   But hey, as in all things fitness and nutrition-related, you do the best you can with what you have, when you can.  So here is the long-awaited (?) fourth installment and this time we’ve got seafood back on the blog (or perhaps you’ll consider this the first appearance, if you’re grouping seafood such as shrimp separately from fish).  It’s heating up outside, but there’s no reason you can’t add some heat in the kitchen with the spices in this Honey-Lime Spicy Shrimp Stir-fry!  Make it as hot (or not) as you like!

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Skinny Chocolate Zucchini Protein Muffins (Gluten-free, Grain-free, Low-fat, Refined sugar-free)

Chocolate Zucchini Protein MuffinThese are NOT your everyday muffins.  These “skinny” muffins are seriously sensational.  At only 65 calories per muffin (and no, they’re not mini-muffins!) and super low in fat (dare I say “fat-free”?) but packed with protein, there is some serious macro magic happening in this healthy muffin recipe.  Plus, they’re downright delicious, with rich, moist chocolate flavour and the added bonus of high-fiber, nutrient-rich zucchini.  Oh, and they’re free of gluten, grains and refined sugar, too!  Perhaps I should call them “Freedom Muffins”?

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Weeknight Winner Wednesday: Basil-Ricotta-Parmesan Crusted Tilapia with Lemon

Basil-Ricotta-Parmesan Crusted TilapiaTwo classic Italian cheeses pair up with fragrant basil and zesty lemon to create the perfect creamy, crusted topping for flaky white tilapia fillets.  Perfect paired with roasted or grilled seasonal vegetables, this is an elegant yet easy dinner dish.

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Peanut Butter Banana Protein Smoothie

Peanut Butter Banana Protein SmoothieIt’s time to break out your blender (again)!  I’ve got a delicious new addition to my Smoothie Lineup, and this time it’s the classic combination of peanut butter and banana.  Starting with a pairing like that, how can you go wrong?  Frozen bananas provide natural sweetness and thick creamy texture, and peanut butter protein powder packs a punch of protein with less fat than regular peanut butter.  I’ve also used almond milk as the liquid in this recipe for added creaminess but fewer calories and carbohydrates than dairy milk (you can of course substitute to suit your personal preference!).  It’s quick and easy and tastes great – what’s not to like?

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Double Peanut Butter Protein Pancakes (Gluten-free, Grain-free, Refined sugar-free)

Double Peanut Butter Protein PancakesIf you follow me on Instagram (and you totally should – I post mouthwatering food photos, including recipe links, pretty much all day every day!), you’ll know that I am ALL ABOUT my Chocolate Peanut Butter Protein Pancakes.  I eat them at least a few times a week and I never get over how incredibly good they are and how you’d never guess that they’re a “protein” pancake.  I won’t even share them with my own flesh and blood (I keep telling The Golden Graham Boy “you wouldn’t like them – they’re not for kids,” as he doesn’t need that much concentrated protein in one serving, nor the touch of Sucralose that comes in my protein powder.  Moreover, they’re for Mommy and I’m not sharing!).

I didn’t think protein pancakes could get any better – but they did.  I wouldn’t have believed you if you told me they could – but they did.  It wasn’t until I ran out of my regular vanilla protein powder and decided to use peanut butter flavour protein powder instead that the magic happened – and boy, it did!  Still incredibly low in fat, carbohydrates and calories, these Double Peanut Butter Protein Pancakes have 43g of protein per serving and are free of grains, gluten and refined sugar.  You’ll never look at breakfast (or pancake supper) the same way again.

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(High-Protein) Banana-Coconut Cream Pie Bowl (Gluten-free, Grain-free, Refined sugar-free)

Banana-Coconut Cream Pie Toasted Coconut ToppingHave you ever gotten into a snacking rut?  Throwing the same granola bars (or Quest bars) into your lunch bag (or purse or backpack) week after week?  Digging the same badly bruised fruit out of the bottom of your gym bag?  Spooning the same pre-packaged single serving yogurt flavours into your mouth while you peruse Pinterest (look for me!) but pretend to work?  SNACK BOREDOM STOPS HERE!  I’m bringing you all the rich, creamy deliciousness of BOTH Banana Cream Pie AND Coconut Cream Pie in one innocent-looking bowl of high-protein, gluten-free, grain-free, refined-sugar free GOODNESS!

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Strawberry-Coconut Chia Protein Smoothie

Strawberry-Coconut-Chia Smoothie“Hot town, summer in the city, back of my neck getting dirty and gritty…” (“Summer in the City” from The Lovin’ Spoonful, in case you weren’t keeping up with me there).  Or, “Sunny days. Oh, sunny, sunny, sunny days…” (“Sunny Days” from Lighthouse – I didn’t even know this was a Canadian group until just now!).  That just about sums up life in Ulsan, South Korea these days.  So, with the mercury rising, I’m looking for great ways to stay cool and hydrated.  Ice cream comes to mind, as do slurpees, slushies and sno-cones.  But what about something with a little more oomph and a little less refined sugar (not to mention artificial colours and flavours)?  With more than 35g of protein and none of the junk, this Strawberry-Coconut Chia Protein Smoothie will power you up AND cool you down.  It looks, smells, tastes and even FEELS like a strawberry milkshake – your tastebuds will be none the wiser.  Bonus?  The sound of your blender will drown out my summer ditties!

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Maple Cinnamon Ricotta-Stuffed Dates with Walnuts & Pear (Gluten-free, Grain-free, Refined sugar-free)

Maple Cinnamon Ricotta Stuffed Dates with Walnuts and PearA host of flavours and textures come together in this elegant yet easy recipe.  Soft, caramel Medjool dates are balanced with a fine-textured Ricotta cheese filling.  The flavour of the cheese is slightly sweetened with the addition of maple syrup and a dash of cinnamon adds subtle warmth on the palate.  Each creamy bite is complemented with the crunch of chopped walnuts and crisp fresh pear.  You can just as easily serve this to a roomful of guests or prepare it as a delicious (and still nutritious) snack for yourself.
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