Skinny Recipes For the Fitness Fanatic

Tuesday, November 27, 2012

Sweet Potato Cupcakes

This recipe is a little more on the creative side haha! Taking a potato and making a cupcake?!?! Yea sounds pretty crazy to me but….it works! We are going to be making sweet potato (yam) cupcakes with a nice creamy protein frosting mmm mmm that is right we gave our frosting some muscle!!! The total time on this recipe is a little longer but it is all cook time not build time.

These babies are super low sugar clean eating little bits of bliss in every bite! So how about we get to the kitchen and whip these bad boys up!

Difference between a Yam and a Sweet Potato: Nutrition wise…ziltch…looks… sweet potato has a off white inside and the yam is orange inside……taste wise….. I personally think the yam has a better flavor but that my friends is up to you!

Skinny Grocery List:

The Cake:

12-15oz Yams or Sweet Potatoes (About 1 Normal sized potato but buy to just for good measure J)

¼ 0% Fage Greek Yogurt (I always use fage due to the low sugar content in comparison to the other brands J)

¼ EVOO (I used Almond oil because I like the rich nutty flavor when baking sweets but a basic extra virgin is more than ok)

2 Egg Whites

1 Whole Egg

1 C Coconut Flour (I loved the flavor of the coconut flour in here but you can use oat flour or almond flour…it will change your nutrition count though)

¼ Tsp. Baking Soda

1 Tsp. Baking Powder

¼ Tsp. Vanilla Extract

½ - ¾ Tsp. Cinnamon

2 Tsp. Splenda’s Sugar Free Brown Sugar Blend (This stuff is legit!)

¾ C Stevia

Pinch of Sea Salt

The Frosting:

1 C 0% Fage Greek Yogurt or All Natural Cream Cheese (I personally think the cream cheese has a better flavor but I like the numbers better on the Fage soooo I used the fage haha! Small sacrifice)

½ Tsp. Vanilla Extract

¼ C Stevia

1 Tbsp. Splenda’s Sugar Free Brown Sugar Blend

2 Scoops of your Favorite low carb Protein – Vanilla or Plain (I used plain soy protein)

I love Options Especially when they are Frosting Options!

Kitchen Tools:

Muffin Cups and Muffin Pan

2 Medium Mixing Bowls

Sharp Kitchen Knife

Spatula

Mixer with Whisk Attachment

Large Pot to Boil Water

Measuring Cup

Measuring Spoons

Food Scale (Optional)

Ice Cream Scooper (Optional)

Directions to Dessert Success:

Ok To get started set your stovetop to medium high and boil approx. 4 cups of water and a bit of salt

Fun Fact: Salt actually makes water boil “hotter” not “Faster” – The salt that is added to the water makes the density of the water go up, resulting in a higher boiling point, and a lower freezing temperature…..sorry geeked out on ya there!!!

Anyway…..

While water is boiling prep your potatoes

Peel the outer part of the potato off with a peeler and cut into small cubes

1) Start Boiling Water 2) Peal Potatoes
3) Like So.... 4) Cut into Cubes

Boil potatoes for approximately 15 Minutes or until you can pierce the potato easily with a fork

While the potatoes are boiling we are going to prep our frosting Mmmm!

1) Add Potatoes to Boiling Water
2) Whisk All your Frosting ingredients
3) Place Frosting in Fridge until ready to use
4) mix Dry Ingredients and set aside

Add all of your frosting ingredients and whisk by hand or with your mixer

Refrigerate until we need to frost our cupcakes J

Now in one of your mixing bowls combine your flour, cinnamon, salt, baking soda and baking powder….whisk by hand and set aside

In your other mixing bowl combine stevia, eggs, and oil – Whisk until well blended

Add Dry ingredients into wet ingredients and Add Splenda

1) Add Eggs Stevia and Oil to Mixing Bowl
2) Whisk on High 3) add Brown Sugar Blend
4) Stir in Dry ingredients

Stir by Hand until fully combined

Ok Check your potatoes if you can pierce them easily all the way through they are done!

Strain your potatoes and add to your mixed ingredients

1) Pierce with fork to ensure the potato is fully cooked
2) Strain 3) Add Vanilla to Batter 4) Stir in Yams

Add Fage and Mix by hand until well Blended

Place muffin cup liners into the cup slots (Not sure what to call the cup area haha)

I used an ice-cream scooper to scoop out the batter but a Spoon or Spatula work great!

1) Finally Stir in Fage 2) Set up your Muffin Cups
3) Scoop Batter into Muffin Cups
4) I packed it down so they were 3/4 Full

Make sure to pack the batter into the cups well – Should be ¾ Full

Bake for 15-20 minutes or until cupcakes are golden brown on the edges and spring back to touch

Ok almost done!!!!

Middle Rack
Boom! Cupcakes!

Now let your Cupcakes cool for 10-20 minutes and lets clean up!!!

After your cupcakes are cooled it is all good to frost them J

Once Frosted I then Dusted them with freshly ground cinnamon..Mmm Mmm Mmm big difference! A deliciously Skinny Touch J

I love Frosting Yes I do!

Skinny on the Nutrition:

Yields 12 Cupcakes

Calories…………..

Carbs…………….. g

Fat……………….. g

Sugar……………..g

Protein……………g

Fiber………………g

Thank You for Visiting Deliciously Skinny Recipes! Hope to see you back next week!

XOXO

Magan

Phenomenal Fitness Group
(Minus Hello Kitty)
We are fit and fabulous!!!
www.phenomoc.com

Monday, November 12, 2012

Super Soup!

Welcome back fitness friends!!! This week we are whipping some comfort food that won't result in squish, mush, rolls and jiggle haha! Fall is the best time of year to make foods full of rich flavor and nutrition without sacrificing our waistlines. We will be making a very robust butternut squash soup that is chalk full of heart healthy nutrients to keep that ticker ticking :) Alright this recipe is super quick and easy...I'm starving so let's hit the kitchen!

Fun Fact ♥: Butternut Squash is actually a Fruit not a Vegetable

Skinny Grocery List:

This is the worst time of year to go into the store blind.... make a list and get out! There are far too many delicious temptations that will bring your diet to its knees! Be strong and move on! xoxo

4-4.5lb Butternut Squash (This will equate to approx. 3.25lbs after it is prepped)

1 Medium Yellow Onion (Approx. 1 Cup)

1.5 Large Red Bell Peppers

2 Tbsp. Minced Garlic

1/2 Tsp. Sea Salt (I would suggest to start with 1/2 Tsp. and if you find you want more salt add it after the soup is done or give your taste testers the option to add more ;) )

1/2 - 1 Tsp. Black Pepper

32-40 oz. Reduced Fat Low Sodium Chicken Stock (I like my soup thicker but feel free to add more stock to create a thinner consistency)

1.5 C 0% Fage Greek Yogurt

1.5 Tbsp. Dill (Fresh or Dried) (Optional)

2 Tbsp. Onion Powder

Kitchen Tools:

Cutting Board

Large Knife (Very Sharp) This is for cutting your squash so please choose something you're comfortable handling to avoid any accidents :(

Paring Knife

Measuring Spoons

Spatula or Large Spoon

Measuring Cups

Large Soup Pot

Blender

Medium Bowl

Directions to Soup Satisfaction:

We will start with chopping our squash into approx. square inch pieces (give or take of course) see the pictures below for a small tutorial

Note: Please be careful this can be very difficult to cut through! Watch your digits!!!

1) Start by Cutting each end off
2) Cut the squash into smaller pieces so it is easier to work with
3) Shave the Sides with Your knife removing all of the outer shell
4) Slice into approx. 1" sections

Set your Chopped Squash aside

Dice your yellow onion until you have a full Cup

1) Remove the Seeds 2) Cut into square inch cubes
3) Remove outside of your onion 4) Dice

Heat the Large Pot on medium high and spray the bottom with Non-stick

Add Onions to heated pot and sauté until opaque

Now Chop your Red Peppers into less than square inch pieces (Should equate to 2 Cups)

1) Med-High Heat Saute Onions 3) Rinse Peppers
3) Dice Peppers 4) Onions are Done :)

Once Onions are opaque add peppers, minced garlic and squash - Stir together

Add Chicken Stock and Bring to a rapid boil for approx. 10 Minutes

Lower heat to a simmer and cover for 15 minutes

1) Add Peppers and Garlic to Pot 2) Add Squash
3) Mix Well 4) Add Stock

1) Bring to a Boil for 10 minutes 2) Reduce heat to a simmer for 15 Minutes
3) Add Onion Powder and Dill to Yogurt 4) Mix well - Set Aside

While your soup is simmering we can now mix our sauce :)

Mix 1 Cup Greek Yogurt, Dill and Onion Powder together and set aside (Too easy!)

After your 15 minutes is up remove soup from heat and let cool briefly

Very Carefully add soup mixture to your blender (1/3 at a time)

1) Let Soup Cool 2) Add 1/3 to Blender - Add Salt
3) Add Pepper and Blend on High
4) Pour into a bowl and Blend the remainder

Blend on high until fully pureed (Make sure soup is cooled...if its too hot it can damage your blender - been there, done that :( )

Done and Done!!!! Hoooooray!!!!

So Delish!

Portion out 8oz of soup and top with a sprinkle of Dill and stir in 1 Tbsp. of your Greek Yogurt Sauce mmmm mmmm mmmmmm fall never tasted so amazing!!!

Skinny on the Nutrition:

Yields 12 Approx. Servings

Serving Size - 1 Cup

Calories…………..80

Carbs…………….. 12.75g

Fat……………….. <1g

Sugar……………..7.5g

Protein……………3.5g

Fiber………………1g

***Note: All Nutrition is based off of brand recommendation and serving size.

Thank You for visiting Deliciously Skinny Recipes and I hope to see you again real soon!

XOXO

Magan

My Dear Fitspirational Friend Bonnie
Love you Girl!! XOXO

Monday, October 29, 2012

Bikini Body Bread

Welcome back Fitness Fanatics! This week we are mixing up something festive and fun! I took a few recipes I already had combined them and subbed this with that and Bam!!! Low Carb, Super Low Sugar Skinny Pumpkin Bread! Yummmmm! This recipe is quick, easy and has a high yield! Hooray for tons of bread and toned bikini bodies! Ok enough rambling let us get to that baking! To the kitchen!

Skinny Grocery List:

1- 1.5 Cups 0% Fage or Reduced Fat all Natural Sour Cream (I used Fage so yummy!)

1 Can Pure Pumpkin (Libby’s is hands down the best brand!)

3 Egg Whites

2 Wholes Eggs

1 Cup Stevia in the Raw (I really think Stevia in the Raw is the best choice for Raw Sugar but Splenda is a good substitute)

3 Cups Rolled Oats (I am a rolled oats fan but quick or steel are cool too!)

½ Cup Almond Oil (I like the nutty flavor of almond oil but any virgin or nut oil is great!)

1 Tbsp. Splenda Brown Sugar Blend

1 Tsp. Vanilla Extract

1 Tbsp. Nutmeg

1 Tbsp. Cinnamon

½ Tsp. Baking Soda

½-1 Tsp. Sea Salt (I love salt but I try not use it often….use as much as your little heart desires haha!)

Kitchen Tools:

2 Bread Loaf Pans (8” x 3 ¾” is a great size! Or you can do 20-22 Muffins)

Measuring Cup

Measuring Spoons

Can Opener

Mixer with Whisk Attachment

Blender

Mixing Bowl (Large)

Medium Bowl

Deliciously Skinny Directions:

Preheat oven to 375 Degrees

Measure out Yogurt (Sour Cream) and in your medium bowl mix in baking soda – set aside

In your blender Place Oats, Cinnamon and Nutmeg

1) Add Baking Soda to Yogurt 2) Mix and Set aside
3) Add Cinnamon 4) Add Nutmeg

Blend on High – Stir – Repeat until well blended – set aside

In a bowl add whites, whole eggs, vanilla extract, Oil, Stevia, Splenda and whisk on high until well blended

1) Pulse and Blend on High 2) Stir - Repeat - Set Aside
3) Add Vanilla to Eggs 4) Add Oil

1) Add Stevia 2) Add Splenda Brown Sugar
3) Whisk on High 4) Looks like so ♥

Now Mix in yogurt (Sour Cream)

Whisk on high until well blended

1) Add Yogurt to Batter 2) Whisk On High
3) Add Sea Salt 4) Add Can of Pure Pumpkin

Now add Sea Salt and Pure Pumpkin – Whisk on high until well blended

1) Add Pumkin and Salt 2) Whisk on High
3) Add Oat Blend in thirds 4) Whisk on medium then high

Now in thirds add in Blended oat mixture whisking until all oats are fully mixed in and smoooooooooth J

Now for your next trick we are going to spray our pans with non-stick (thank you pam J) if you are using muffin cups use liners or spray J

Portion out your batter until each Cup or Bread pan is 3/4’s full

If you are using bread pans bake for 45-50 minutes

If you are using muffin cups bake for 15-18 minutes

(Give each the “Knife Test” (poke a knife into the center, if it comes out clean they are done…if not add a minute of two until they are cooked through)

Now while those are baking clean up!!!