Protein Frosted Vanilla Pumpkin Pie Cake

This is very similar to my Chocolate Protein Lava Cake except this time I made sure I could pop the cake out of the dish it cooked in and then I made protein frosting to go on top!

Started out with my ingredients – vanilla protein powder, xanthan gum and pumpkin pie spice

IMG_4772I mixed those all together in a dish, then added just enough water to make it doughy. Sprayed another dish with PAM and then poured in my batter.

IMG_4773 IMG_4774










Then it went into the microwave for about a minute. Depending on if you want the whole thing cooked through, mine still ended up a little runny in the middle.

IMG_4777This time I made frosting – about 1/3 of my scoop of protein for the frosting, a little bit of xanthan gum and just enough water to mix it.


And then I frosted my cake. I added a dusting of cocoa powder to finish it off and it was great! Nice little change to the normal.



Miracle Noodles

Have you tried these yet? I found them at my local Choices Market, but you can get them at a Low-Carb store as well. There are a few different flavours and I tried them all. Super good to add to stir-fry, which is my nightly ritual – just can’t get sick of it!











Cooking Instructions
  • Open the bag and rinse thoroughly with cold water for 30-60 seconds.
  • Boil Noodle for one minute
  • Put noodles in pan, heat until dry, and then add to a stir-fry or any countless other number of recipes. That’s it! Enjoy!


Breakfast Protein Loaf

Further to my Egg White Pancake post, I also try to spice things up by making this recipe a couple of different ways.

Waffles – basically make up the same ingredients and put into your waffle maker! Warning though, because of the egg white they tend to puff up a bit and cause a bit of a fuss in the waffle maker. I don’t do them this way often.











The easiest one has been lately the loaf;











The one above is for 5 days – so I take my ingredients for one day;

1 cup egg whites (or a mixture of protein powder and egg whites)

15g oats

1 Banana

1tsp Nutracleanse

1tsp Flax

1tsp cinnamon

all x 5 for 5 days – mix it up, I blend it with a hand mixer. Then pour it in – bake at 350 for about an hour. I divide it up and then freeze it. Take it out the night before to thaw and then cut up into pieces and put under your broiler for a few minutes to brown up!

And sometimes, when I am a nice wife. I cut my husbands up and then make it into french toast – YUM!








Sole for the Soul

You will find a lot of people in the fitness/bodybuilding industry eat Talapia. It is low fat and doesn’t have a fishy taste or smell. You can blend it in with almost anything. I have eaten my fair share in the past, but I have now switched to Sole or Cod or if I am feeling fancy, Halibut. What I am looking for really is wild white fish and Talapia is farmed.

Today I made up a sauce to coat my Sole with before it went into the oven. It consisted of Stone Ground Mustard, Frank’s Red Hot, Low Sodium Soy Sauce, Sea Salt and Flavor God’s Lemon & Garlic seasoning. I really just eyeballed it to see what worked, put my finger in it to taste and it was ready to go!

IMG_4710I buy my fish frozen from Walmart or Superstore. For me one pack equals about 3 meals.

IMG_4712I put my thawed fish onto a baking sheet, onto parchment paper and coated it with my sauce.

IMG_4711I baked it in the oven at 350 for about 12 mins and then I put it on high broil for another 8 mins (may have been a touch too long). It really depends if you are eating it right away or saving it for later to be re-heated. For me it is the latter so I normally try not to over cook it.




Apple Cider Mustard Salad Dressing (don’t knock it till you try it)

I had been craving a salad but couldn’t think of what to use for dressing, being in contest prep I can’t add any fats. So, I looked in my fridge door…











LOL who takes a picture of their fridge door – ME!! LOL Anyways, point is look what I found!






Mix all these guys up and you have yourself a pretty awesome salad dressing!!


It’s all about the mustard

July 5th, 2014 will be a day I will always remember, the first time I added mustard as a topping on my meal. I heard a rumor that mustard was a staple in contest prep! It is 0 cals and has no added sugar and gives your food a little bit of life!









The above meal wasn’t too bad on it’s own, it was beef and broccoli and cabbage. So, at least this one had a little fat for flavour. But this one act of squirting mustard on this dish changed my life, my prep and the coming weeks.

Now, as I go through my pictures (yes, I take a lot of pictures of my food!) I am seeing a common theme…






I normally just use French’s Classic Yellow Mustard but I have since found a new one, that doesn’t have added sugar! Watch out, not all mustards are created equal, most of them have added sugar so check your labels before buying!


Protein Brownies

Now things are getting a little crazy! I can’t just be satisfied with one version of dessert! I had to create something else…I actually had envisioned protein tiramisu but then it ended up brownies or even smore looking. Who cares it was DAMN tasty!

I used my protein cookie recipe but instead of making cookies, I poured my batter into a baking pan and make a flat tray of “brownies”.


Then I needed a filling – keep in mind this ended up being 2 servings – I took one scoop of vanilla protein and added about 1/2 tsp xanthan gum and a little bit of water. This created a sticky, pudding like filling for my brownies.