Category: Low-fat

Light on fat but full on taste!

(High-Protein) Cinnamon Raisin Cookie Overnight Oatmeal

On By The Golden Graham GirlIn Breakfasts, Fitness Foods (Meals), Gluten-free, High-protein, Low-fat, Meals under 350 Calories, Nut-freeLeave a comment

Cinnamon Raisin Cookie Overnight Oatmeal Cookie SpoonfulIt’s not the weekend if I don’t have another new Overnight Oatmeal to share (I’ll run out of fresh new ideas someday, but today’s NOT the day)!  And it’s not a Golden Graham Girl Overnight Oatmeal if it’s not a delicious, high-protein, healthyhealthful spin on a flavour combination that is normally reserved for dessert (or at least after noon).  So it MUST be Sunday if I have this sweet Cinnamon Raisin Cookie Overnight Oatmeal to share with you!  (Checks calendar.)  Yup, it’s Sunday!  Just in time for you to make a big batch of this for awesome breakfasts ALL WEEK LONG!

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(High-Protein) Healthy Bread Pudding (Low-fat)

On By The Golden Graham GirlIn Breads (Yeast), Rolls & Scones, Breakfasts, High-protein, Low-fat, Nut-free, Special Occasion Desserts4 Comments

Bread PuddingBread pudding: sweet, sticky, syrupy goodness.  Every bite is the perfect balance of creamy sauce, chewy bread and just a hint of crispy, crunchy bits of baked crust.  It’s every carbohydrate-lover’s dream dessert, and with bread in the title you could even be forgiven for thinking that it could be “healthy” (minus all of the sugar, of course).  Well, it’s time to combine dreams with the reality that I have a high-protein, low-fat, lower-carbohydrate recipe to share with you for my very own Bread Pudding and it’s free of added fats and sugars!  Weekend baking project, anyone?  This would make a perfect dessert or even a great addition to a weekend breakfast or brunch!

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Banana-Pineapple-Spinach Protein Smoothie (Vegan option)

On By The Golden Graham GirlIn Breakfasts, Fitness Foods (Meals), Gluten-free, High-protein, Low-fat, Nut-free, Nutritious Noshes (Snacks), Smoothies, Vegan3 Comments

Banana-Pineapple Spinach SmoothieThis “green” smoothie might be a verdant colour and it might feature some decidedly good-for-you green ingredients, but the taste is nothing but sweet yellow summer sunshine!  Ripe bananas and tropical pineapple will wow your tastebuds and your body will thank you for all of the extra goodness of GREEN tea and GREEN spinach.  Packed with protein, potassium and quick-acting carbohydrates, this is the perfect pre- or post-workout pick-me-up.  It also makes a great “any time” summery snack or meal.

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(High-Protein) Salted Caramel Apple Overnight Oatmeal

On By The Golden Graham GirlIn Breakfasts, Fitness Foods (Meals), Gluten-free, High-protein, Low-fat, Meals under 350 Calories, Nut-freeLeave a comment

Salted Caramel Apple Overnight Oatmeal BowlSince apples are really a fruit of the fall, I guess I could be accused of pushing the season (but not in a lameefficient let’s-buy-new-school-supplies-in-July kind of way).  But summer makes me think of carnivals and festivals (a little shout-out for the Calgary Stampede July 3-12, 2015, a.k.a RIGHT NOW – Mr. Golden Graham’s hometown, yee-haw, ya-hoo!), and carnivals make me think of candy apples!  And deep-fried Oreos.  But I don’t have an overnight oatmeal for that. Yet. So back to the candy apples. Sticky, sweet and, well, apple-y, this overnight oatmeal has captured it all but without the sugar. And regret. No-regret oatmeal! Catchy, isn’t it?

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

On By The Golden Graham GirlIn Gluten-free, Grain-free, High-protein, Low-fat, Muffins & Cupcakes, Nut-free, Nutritious Noshes (Snacks)3 Comments

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

On By The Golden Graham GirlIn Dinners, Fitness Foods (Meals), Gluten-free, Grain-free, High-protein, Low-fat, Lunches, Meals under 350 CaloriesLeave a comment

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

On By The Golden Graham GirlIn Breakfasts, Fitness Foods (Meals), Gluten-free, Grain-free, High-protein, Low-fat, Meals under 350 Calories, Nut-free, Nutritious Noshes (Snacks), Smoothies2 Comments

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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(High-Protein) Banana Cream Pie Overnight Oatmeal

On By The Golden Graham GirlIn Breakfasts, Fitness Foods (Meals), Gluten-free, High-protein, Low-fat, Nut-free1 Comment

Banana Cream Pie Overnight OatmealIn case you missed it, summer is (officially) here (in the Northern hemisphere, anyway – Aussie readers, you can make this anyway, or Pin It and check back in six months).  Summer cookouts abound and no one wants to turn on the oven, or even the stove if it can be avoided.  Good news – this recipe requires neither!  And while many summer desserts trick us with their emphasis on fruits, they can still be deceptively high in fat and calories.  Not so with this decadent dish!  I’ve taken the classic banana cream pie and turned it into a healthy, high-protein breakfast with the goodness of whole grain oats.  Make mornings happier, especially if you have a few extra mouths around the breakfast table to feed (school summer vacation, anyone?  You can always omit the protein powder and reduce the liquid slightly for the junior set).  Enjoy the taste of a classic cool & creamy sweet summer-time dessert with none of the guilt (or excess fat or calories) in this healthy, high-protein make-ahead breakfast!

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

On By The Golden Graham GirlIn Breakfasts, Crepes, Pancakes & Waffles, Fitness Foods (Meals), Gluten-free, Grain-free, High-protein, Low-fat, Meals under 350 Calories2 Comments

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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Weeknight Winner Wednesday: Easy Meatless “Cheater” Chili (Dairy-free, Gluten-free, High-fiber, Low-fat, Vegan)

On By The Golden Graham GirlIn Dairy-free, Dinners, Fitness Foods (Meals), Gluten-free, High-protein, Low-fat, Lunches, Vegan, Vegetarian4 Comments

Easy Meatless Cheater Chili BowlI’m back with the second installment of Weeknight Winner Wednesdays!   This edition features a high-fiber, flavourful meatless chili that you can have on the table in about two shakes (that’s twenty minutes) with one simple make-ahead ingredient.  No sweating over a simmering pot for hours.  And with high-fiber beans stealing the show, no one will miss the meat in this vegetarian, low-fat chili.  YOU control the heat, so you can make this just as hot (or not) as you like.  This is another nutritious and delicious dish you (and your family) are sure to love.

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