Here’s a yummy treat for you! Brownie Protein Balls!
Last week I came across a recipe for a pancake you can make in the microwave and I said, SIGN ME UP! Who wouldn't love a pancake you can make in 90 seconds???
I LOVE pancakes, but I have never been very good at making them...I think it's because it takes some real patience in the kitchen which I don't have. I like quick and simple recipes.
On Saturday, I tried making the pancake in the microwave and it was sooooo good! I ended up making it again and one for my husband when he got home from a work trip on Sunday.
Here's the recipe:
Microwave Protein Pancake Bowl
Spray dish with cooking spray
1/3 banana (mashed)
1/3 cup eggs whites
1/4 cup gluten free pancake mix - I used Birch Benders Gluten Free Mix
1 scoop protein powder - I used FASTer Way hydrobeef vanilla
Microwave for 90 seconds
Add toppings like fruit, nut butter & syrup
The original recipe is from Eating Bird Food. I modified her recipe to add the protein.
Do you like pancakes? Do you like making them?
So, a couple weeks ago, I shared an easy Pumpkin Protein Balls recipe and then I found this donut recipe. I've never made my own donuts, but watching the video gave me confidence that if I was ever going to try, this was the recipe to go for it. It was much easier to make these donuts than I thought it would be.
It did require buying a donut baking pan. I picked mine up at Target, but this is the same one on Amazon.
Donuts are one of my favorite treats on leg days, but it can be hard to find some that are gluten free, dairy free and good. I am lucky to live near a shop that makes really, really good GF and DF donuts, but making my own lets me know EXACTLY what is going into them and figure out the macros.
Ingredients:
2 bananas
1 egg
1/2 cup pumpkin purée
1/2 tsp vanilla extract
3/4 cup GF flour - I used buckwheat and held back enough for protein
1 scoop protein - I used FASTer Way hydrobeef vanilla
1/2 tsp baking soda
1/2 tsp baking powder
1 tsp pumpkin spice
Steps:
Mix all wet ingredients together.
Mix all dry ingredients together.
Add dry ingredients to wet ingredients and stir.
Add batter to nonstick donut pan -> I did the batter in a baggie hack…it was messy getting in, but worked. Don’t be afraid to cut a bigger opening!
Bake at 350 for 18 minutes!
These are tasty on their own, but I liked mine dribbled with some maple syrup 🙂
I love getting into the season...whatever season it is!
When the days get cooler and the leaves start to change, I get in the mood for all the fall things. Even though I'm not a PSL fan like a lot of people are, I do love the smell of pumpkin. Plus pumpkin is a fiber rich carb making it great for your healthy gut. It's also loaded with vitamin A -> known as the anti-infection vitamin because it helps the body fight bacterial, parasitic, and viral infections.
These protein balls are such a great fall treat and super simple to make. They are great for any occasion, but perfect for those on the go days to throw in your bag.
Try them and let me know what you think!
Ingredients:
2 cups of rolled GF oats
1 scoop of protein powder - I used FASTer Way vanilla
2 tablespoons of chi seeds (optional for a boost of healthy fats)
1/2 cup pumpkin purée
1 1/2 tsp pumpkin spice seasoning
1/4 cup of nut butter - I used almond butter
1 tsp of vanilla extract
And some honey to taste
Makes 12 balls
Steps:
Mix the dry ingredients together first and then add the wet ingredients. The mixture will be sticky, but not too wet.
If you're like me and hate messy food hands, wet your hands with water before rolling mixture into balls. This trick works like a charm!
Place in an air tight container and store in your refrigerator for about 30 minutes or until you are ready to serve. Enjoy!
Macros:
Carbs 15g, Fat 6g, Protein 6g, Fiber 3g
It's Tasty Tuesday! 🍍🍍
This one reminds me of living in Hawaii 🤙 but it’s perfect anywhere on a hot day! Which is what we are having today in Kittery!
BLUEBERRY BAKED OATS 
You need this smoothie recipe this summer!! ☀️⛱
We all know summer is busy and summer is hot! That's why this smoothie is perfect. It's simple and quick, but most importantly...it will cool you off.
Plus, if you're trying to rush out the door to this or that summer activity, it's packed full of protein, healthy fat and carbs to get you started on the right foot.
🍓 FASTer Way Berry Protein Smoothie 🫐
1 cup unsweetened almond milk
1 scoop FASTer Way vanilla protein
1 cup mixed frozen berries
1 tbsp almond butter
Blend and enjoy!!
Ingredient Notes: I like to buy a big bag of mixed frozen berries, but you can also cut and freeze your own fresh berries ahead of time. If you only have fresh berries, just add a handful of ice before blending!
You guys!!!! If you like biscuits, keep reading...
Zucchini Pasta with Turkey Pasta Sauce
No, the reason I was hesitant to try them is that I’m not a huge zucchini fan.
Today, I thought we’d finally join the zoodle club and use up our can of hometown favorite pasta sauce with some ground turkey thrown in.
The frozen bag of zucchini noodles (we used Green Giant) took about 6 1/2 minutes to cook in the microwave while mrC was browning the turkey burger and heating up the sauce. Dinner in under 10 minutes!
This meal worked great for our FASTer Way Moderate Carb day, but would also be fine on low carb day - for any carb cyclers reading this. My plate is the suggested serving size of zucchini spirals 85g, 5 ounces of turkey burger and half a cup sauce.
I actually enjoyed these zoodles and think I’ll have them again, but I’d like to try some different recipes. Let me know how you eat your zucchini spirals in the comments below.
Recently, my friend Renee set me up with some of her favorite products from Trader Joe's. We don't have one in Hawaii, shocking right? We think so. But honestly, we've never lived near a Trader Joe's and only popped into one for the gluten free Pumpkin Pancake Mix a couple of times.
Anyway, Renee came to Oahu for the FASTer Way virtual conference and brought me some Crispbread.
My favorite way to eat crispbread from Trader Joe's is a combo of avocado, coconut yogurt and salmon. This meal is perfect on low carb days because it has tons of protein, fiber and healthy fats.
I like to add vanilla coconut yogurt which boosts my heathy fats and drops a little sweetness to this combo. Then I top my crispbread with a generous portion of salmon - a great source of protein and healthy fats.
Another delicious option is to spread a bit of Kite Hill cream cheese with chives (or any dairy free cream cheese) and top it with salmon. Tuna would work, too. Soooo delicious!
If you are a FASTer Way client or just follow a low carb diet, Crispbread is amazing on low carb days. It has lots of protein, healthy fats and fiber. These are all of the things we want on low carb days!
Are you a crispbread fan? How do you like to eat yours?
I used to be the girl that kept everything separate on her plate and ate one thing at a time...ok, I still do that sometimes, but now I am more likely to throw a bunch of different foods in a bowl.
A few nights ago, I was on my own for dinner because mrC was on a trip. I had spent most of the day getting work done and dropped the ball on meal planning for myself. Fortunately I had all the ingredients (well, most of them) for this yummy recipe from the FASTer Way meal guide.
*Every week, FASTer Way clients receive a meal guide as a resource. Clients are not required to follow it, but it definitely makes planning and coming up with ideas for meals A LOT easier. You can learn more here.
Most of the time, I like to use the meal guide as inspiration. I'll add some ingredients, substitute for others or just leave out what I don't like. That's how I put together this recipe for Cilantro Lime Black Bean Rice & Chicken Bowl.
My version:
1 cup baby spinach
1 cup read leaf lettuce
1/4 cup basmati brown rice
1/4 cup black beans seasoned with 1 tbsp lime juice, 1/4 cup frozen onion, 1 tsp dried cilantro, 1/4 tsp paprika, 1/4 tsp garlic powder
1/4 cup organic salsa
1 tbsp flaxseed and 1 tbsp pumpkin seeds (because I seed cycle)
4 oz grilled chicken diced
This recipe came together so easily because I had grilled a big batch of chicken earlier in the week and use pre-packaged rice (this is my favorite) and organic salsa from Whole Foods. I'm all about keeping things simple!
This is a great macro meal for days when you need all the macros! Plus it is packed with fiber to keep the gut a happy place. I encourage my clients to do meal bowls because they're more likely to have balance.
Do you like meals in bowls? What is your favorite combo?
I've been making these protein bars for years, but the way I make them has evolved enough that it was time to write an updated blog post.
It is also worth noting that these bars are perfect snack material for Feast Days. If you are not following the FASTer Way yet, Feast Days are when we strategically increase our food intake by 25%. For a lot of people on health journeys (trying to lose weight), this sounds like a crazy and even scary idea. However, eating MORE helps with metabolic adaptation and prevents plateaus.
The recipe:
2 cups quick cooking gluten free oats
1 cup protein powder (I use vanilla)
1/4 cup organic buckwheat flour
1 tbsp ground flaxseed
1T chia seeds
1 tbsp cinnamon
1 cup sunbutter
1/4 cup honey
6-8 oz blueberries (mash half)
I combine all the dry ingredients separately from the wet ingredients. Then I gradually add the wet ingredients to the dry. Sometimes I need to add a little water to help the mixing along. I toss the whole blueberries in last.
Spread mixture into a sprayed baking dish. Bake 350 degrees 15 min. Let cool. Cut and refrigerate.
If you make them, tag me in your post @amycainefitness and let me know what you think!
Apparently fall is the best season for mushrooms.
I honestly don't eat mushrooms unless they are mixed in with something else -> gravy, salad, sandwich.
They came to be on my radar when I started the final stage of my healthy gut journey. My functional medicine practitioner has me doing a Liver and Gallbladder detox to flush out any toxins that may have been present as a result of my bacteria imbalance. So, for five days (and I'm on day 3 as I write this) I will start my day with a very terrible detox beverage, take some supplements and only eat fruit and veggies (non-root).
Back to the mushrooms :) I read somewhere that mushrooms can be used as a meat substitute, so I got a crazy idea to use them to make a taco salad. I bought an 8oz package of baby bellas at Whole Foods and used my mini chopper (like this one on Amazon) to mince them up. Once they were minced, I used them just like I would minced meat.
Baby Bella Taco Salad:
8oz minced baby bella mushrooms
Taco Seasoning:
4 1/2 tsp chili powder
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp seasoning salt
1/2 tsp paprika
1/4 tsp ground cumin
1/2 tsp garlic salt
1 tsp dried minced onion
1/2 tsp beef bouillon powder
Directions:
I sautéed the mushrooms in taco seasoning and approximately 1/4 cup water for about 10 minutes. I suggest adding water in small amounts so that your minced mushrooms aren't soggy (learned the hard way).
Build your bowl - I use about 3+ cups lettuce (romaine and leafy green) and top with baby corn, Black beans (usually), salsa and avocado.
This is a great plant-based option for vegetarians who like taco salads! I'm not vegetarian, but I did a plant-based month with the FASTer Way VIP community and have kept some favorite recipes in my rotation.
I'm not exactly sure how they made those banana pancakes, but they were pretty tasty and had me wanting to make my own after that. I researched lots of recipes, pulled a little from one and a little from another, and crossed my fingers.
They were really, really good. I love having them on FASTer Way Leg Days or Feast Days because I can splurge a little more on the maple syrup! Ok, maybe a lot :)
Recipe for one big serving:
One thing that I absolutely love to eat is an acai bowl. We can find them in about 10 different locations in our neighborhood alone, but I also love making my own at home.
During my first week on the low FODMAP diet, I quickly learned that I cannot have a lot of my normal go-to foods. I was super worried that I would have to miss one of my favorite break fast meals on regular macro days.
After doing some research with the Monash University FODMAP diet app and looking over my FASTer Way recipe, I came up with an acceptable solution and created my first low FODMAP acai bowl.
Base - blend together
Sambazon Acai packet
Strawberries 145g
Banana 35g
Chia Seeds 1 tsp
Almond milk 1/4 cup
Spinach 1/2 cup
My toppings:
Almonds (shaved) .03 oz
Raspberries 1.5 oz
Blueberries 1.4 oz
Oats 2 tbsp - too plain but I found a recipe to make low FODMAP granola!!
I have to admit, it was not as good as my regular bowl but it did the trick for now. I really missed my blackberries and honey which are off limits because they are too high in FODMAPs.
What are your favorite toppings on an acai or smoothie bowl?
I made my own chia jam and it was super easy!
I’m working on an imbalance of gut bacteria and just starting the low FODMAP diet which basically means I’m eating, and not eating, certain foods to starve the bacteria that have overgrown in my gut.
If it seems crazy that you can have a gut health issue while eating healthy (and working as a FASTer Way coach), I think so too!
Last month during the Epic Salad Challenge in the FASTer Way community, I modified the Cobb salad recipe to make it my own and I am in LOVE!
I love that the Cobb Salad was started by a man throwing a bunch of leftovers in a bowl. According to the internet, traditionally a Cobb salad comes loaded with high fat ingredients. If you are eating a low carb diet, like I do two times a week, then a Cobb salad is a great option.
Here's how I built my Cobb Tuna Salad:
1 1/2 cups leafy green lettuce
1 can tuna
2 scrambled eggs
2 slices bacon
1/4 avocado
4 cherry tomatoes
About 1 oz raspberries or strawberries
1/2 tbsp hemp seeds
**My ingredients are low FODMAP approved!
Super easy to build and super filling, this is one of my favorite meals on low carb day now.
Are you a fan of Cobb salads?
What are you favorite toppings?
