workout – Cookin' with Carmel

Saintly Reese’s Shake

May 22, 20181 Comment

Reese’s is my absolute favorite chocolate bar! Anytime there is a combo of chocolate and peanut butter, I’m there!

This Shake has quickly become my favorite post workout recovery. Frozen banana and cauliflower rice make for an extra creamy texture, and you’d think this a milkshake. Just slice up a banana and freeze overnight. And for the caul rice, just blitz half of a head of cauliflower in a food processor until fine.

Full of nutrients to refuel, I will be drinking this a lot! You can purchase any IdealFit product on their site and be sure to use the discount code CARMEL10 for savings (who doesn’t love saving?!).

Saintly Reese’s Shake

Ingredients:

1 frozen banana

3 heaped tablespoons cauli rice

2 teaspoons vanilla extract

1 teaspoon honey/agave nectar/maple syrup*

1 1/2 teaspoons cacao powder

1 scoop chocolate protein powder, I used IdealFit Chocolate Brownie

1 1/2 tablespoons IdealFit Peanut Butter Powder

1/2 cup vanilla almond/soy milk*

Method:

Put all ingredients in your blender and bitz, scraping down the sides, until smooth! Drizzle almond butter on the sides of a tall glass, and top with coconut cream, chia seeds, and nuts.

*If you like your Smoothies on the sweeter side add a teaspoon more of your sweetener

*If the frozen bananas aren’t breaking down, add a few tablespoons of water

Chia Cranberry Vanilla Bars

May 19, 2018May 19, 2018Leave a comment

Protein Bars, I can never have enough around! Whenever I get the chance, I like to make them at home. This way, I can see what exactly goes into them!

They’re packed with flavor, have no added sugars(well besides a little maple syrup), and they’re pretty filling. I’ve been eating them before I teach, or after I take a class and they tie me over until the next meal.

Chia Cranberry Vanilla Protein Bars

Ingredients

1 scoop IdealFit Vanilla Protein Powder

1 tablespoon IdealFit Peanut Butter Powder

1 cup oats

1/2 cup cashews

3 tablespoons chia seeds

2-3 tablespoons maple syrup*

2 teaspoons almond butter

6-7 tablespoons of almond milk**

handful of dried cranberries

*see below

Method

In a food processor, blitz oats until fine. Add in the cashews and blitz. Then ad the rest of your ingredients, EXCEPT the almond milk. You will add this little by little, while blitzing and scraping down the sides of the bowl, until the mixture comes together like cookie dough. Scoop the dough out of the food processor and into a mixing bowl. Fold in cranberries.

Press the dough into a square dish (either your usual brownie one, a bread tin, or a tubberware). Chill in fridge for 15-20 minutes. Slice into whatever size you desire, and enjoy!

*You can add more maple syrup if you like your bars more sweet

**Start with minimal amount of almond milk and add as you go, so start with only 5 to 6 tablespoons. You might need more than 8 tablespoons, just add slowly until dough comes together.

IdealFit Protein Bars

July 25, 2017July 25, 20171 Comment

These are SO much better than store bought!

I used the IdealFit Vanilla Protein Powder, but the Cake Batter or Chocolate Brownie flavor would be just as amazing. Shop here for all IdealFit products: bit.ly/2trHGG3

Now, you can also go and buy cashew and almond butter and mix the butters and protein powder together in a bowl-but I like making everything from scratch when I can!

Ingredients:

2 scoops IdealFit protein powder

1 cup cashews

1 cup almonds

Teaspoon of maple syrup or honey

Teaspoon of vanilla extract

(have ready a few drops/tablespoons of almond or soy milk)

handful of dark chocolate chips, dried fruits or shredded coconut

Method:

In a food processor, blitz the cashews and almonds until smooth. Add the protein powder, and blitz until mixed. You might need to add a few drops of soy or almond milk so that the dough does come together. Shape dough into bars or balls. Press the dark chocolate chips, or fruit(like cranberries or goji berries) or shredded coconut onto the top of the bars. Keep sealed in the fridge until you want to eat them!

I’m an IdealFit Brand Ambassador!

July 11, 2017Leave a comment

I have been a Brand Ambassador for a couple of months now, so I’m not sure WHY it’s taken me so long to write this post!

I really had no knowledge of supplements: protein, preworkout, and BCAA shakes. But it’s more than a shake or vitamin- it’s fuel for my body. Idealfit has shown me what my body is really capable of. As I’ve gotten stronger, I don’t want to wear and tear, or exhaust my muscles and joints. By implementing Idealfit products into my day to day eating habits, I can give every workout my all and feel fantastic.

Besides making me feeling amazing, the taste is GREAT(as someone who’s always around food, it gets a big thumbs up from me!)! I tried a couple of different protein shakes, and Idealfit really does stand out. There’s no bloating, and there’s no gross chalky texture. I LOVE the Cake Batter and Chocolate Coconut Protein Powders.

Being an Idealfit Brand Ambassador has been so exciting and rewarding! The community of IdealFit has been so supportive and I have learned A LOT from other ambassadors, from workouts to nutritional tips! They have so many delicious recipes on their site, which I’ve been putting my own spin on, which you can find on my Instagram @cookinwithcarmel. I’m actually just about to start one of their FREE workout challenges this weekend, which you can find on their site.

Go check out all the deals(there’s always a great offer) at http://www.idealfit.com, and use CARMEL10 on your order! Or just click my quick link: http://bit.ly/2trHGG3

Avo-Cashew Ice Cream

April 7, 20172 Comments

When I made my Protein Cookies earlier this week, I made A LOT of Cashew Buttercream, so I stuck it in the freezer, thinking I’ll use it eventually. I happened to throw about 3-4 tablespoons of it in a smoothie I was making for my sis and I, it was DEELISH! It added such a creamy texture.

I started thinking how this Cashew Cream is such a great starter for an ice cream! I didn’t want to make another banana ice cream, so I reached for avocados! With their good for your fats, avocados make for a great ice cream base.

Ingredients

1 1/2 Cups Cashew Cream

About 1/4 of the avocado- so slice the avocado in half, and then again in half

1/2 cup almond milk (I used unsweetened but whichever you prefer)

1/2 tablespoon of vanilla

Pinch of Pink Himalyan Salt

1/2 cup dark chocolate chips

Optional: Since this sweet treat has a green hue, add a teaspoon or two of peppermint extract for a Mint Chocolate Chip Ice Cream! Also optional, more than just that 1/2 cup of chocolate chips!

Method

Put the Cashew Cream and avocados in a food processor and blitz until smooth and blended. Add in the vanilla and almond milk and blend until smooth.

Fold in chocolate chips.

Stick it in the freezer, and wait to to eat at least about a half hour-any earlier it will be more like soft serve, which is also a great treat!

Pro tip(s): Freeze your bowl before putting your ice cream in it. I also suggest using a glass, or Pyrex bowl. Be sure to take your ice cream out of the freezer about 7-8 minutes before you plan on serving it, so it does soften.

Cauliflower Crust Pizza

April 5, 2017April 5, 2017Leave a comment

What do you make when you can’t eat junky white processed flour but are a pizza lover?! CAULIFLOWER CRUST PIZZA!!

unnamed — Pizettes Two Sauces: Traditional Marinara Sauce and Sweet Potato Sauce

There are SO many more benefits to this alternative-you’ll feel good, which means you’ll look good! Well, I do, ever since giving my food a makeover. I TRY to stay clear of eating white processed flour-and really any sorts of processed foods. So I turn to this Crust Recipe when I’m craving a takeaway. It’s all veggies so it is a guilt-free pizza pie-YUM!

Ingredients

Cauliflower Crust

(Makes 1 large round pizza or 4 small pizzettes)

1 small head of cauliflower

1 clove of garlic

pinch of Himalayan or sea salt

Tablespoon of dry, mixed herbs (Oregano, Basil, Parsley)

1 flax egg (1 tablespoon ground flax+3 tablespoons water-rest for 15 min)

Sweet Potato Sauce

1 large BOILED or ROASTED sweet potato

tablespoon of nutritional yeast

pinch of salt

Pizza toppings that pair great with this Sauce: sauteeed mushrooms, sauteed onions, spinach, and walnuts

Method

Preheat oven to 450F.

To make the crust: Wash and dry cauliflower. Cut off the floret. In a food processor, pulse all ingredients EXCEPT the flax egg until it looks like the consistency of rice.

Put the cauliflower in a mixing bowl and add the flax egg.

Spoon the mixture onto a baking tray. Pat and shape with your fingers into a circle.

Bake for 12-15 minutes or until the edges are golden brown (this may take up to 20 for the larger pizza/depending on your oven).

While the base is baking in the oven you’ll want to make your sauce and toppings.

To make the Sauce: Siimply mash the sweet potato with a fork until smooth. Mix in the nutritional yeast and smooth.

Back to the Crust: Take the Crust out and spread the Sauce. Add the Toppings. Bake for another 10 minutes.

Enjoy!

High Protein Cookie Sandwiches

April 4, 20176 Comments

These are really rich, but packed with the good stuff to recovery after a workout! The Cashew Buttercream was just what these cookies needed, as they’re very much a dense cookie otherwise.

Ingredients

Protein Cookies

1 cup of nut butter (I mixed half a cup of Tahini and half a cup of Almond)

2 scoops of your favorite Chocolate protein powder

2 teaspoons cocoa powder

1 large egg OR use flax egg*

Optional-walnuts or chocolate chips

Cashew Buttercream

1 cup of cashews*

1 tablespoon vanilla extract

1-2 tablespoons maple syrup

Method

*Soak cashews for at least 30 minutes in a bowl of water.

*To make a flax egg: Mix 1 tablespoon of ground flax seed with 3 tablespoons water, let sit for 10 minutes

To make the Cookies: Preheat oven to 375F. In a bowl, stir together the protein powder and cocoa powder. Mix in the nut butter until no trace of powders. Then add in the egg, mix well. Fold in walnuts and chocolate chips. It will look just like cookie dough, but the texture will be a but more stiff. Roll dough into balls(about a tablespoon or two) and gently press/flatten down when you place on trays(you can use a fork to make the criss cross pattern). Bake for 10-12 minutes.

Cashew Buttercream: After soaking the cashews in water, put them, along with vanilla and maple syrup in a food processor. Blend until smooth–be sure to scrape the bowl while blitzing to get all of it smooth!

Cottage Cheese Banana Split

March 22, 2017Leave a comment

Back away from the freezer and go for this Banana Split instead! It’s a healthy alternative, and this makes for a great pre or post workout. And SO easy and quick(I’m talking seconds here!)! This is MUCH more tart than the classic ice cream split, so feel free to drizzle some extra honey or maple syrup over the top.

Ingredients:

1/ 2 cup of Cottage Cheese

Teaspoon of vanilla

2 teaspoons of honey

1 banana

A couple of walnuts

A couple of mixed berries

Dark chocolate chips

Coconut chips

Method:

Slice the banana in half length wise. Place on a plate. In a blender, put the Cottage Cheese, vanilla and honey. Blitz the Cottage Cheese until smooth. Scoop the Cottage Cheese on top of the banana. Add your toppings and devour guilt-free!

Vanilla Cookie Protein Balls

March 2, 2017March 2, 2017Leave a comment

I was starting to make my Guilt Free Truffles, when I decided to omit the cacao. Two big thumbs up for this vanilla variation! Since hiring a trainer, it’s made me realize how important it is to fuel our bodies with the right foods. Getting enough protein has really helped my body recover quickly after workout sessions. I’ll be snacking on these before and after my upcoming workouts for the next couple of days! I’ve added some flavor variations down below!

Ingredients:

14 dates pitted (Medjool)

1 cup of cashews

1/2 cup walnuts

2 heaped tablespoons almond butter

1 teaspoon vanilla extract

pinch of sea salt

Method:

Soak the dates in warm water for about 20 minutes. Then drain the dates, and put in your food processor. Pulse until smooth. Take out the pulsed dates, and add your cashews and walnuts to the food processor. Pulse until fine. Add the dates back into the processor, along with the almond butter, vanilla extract, and sea salt. Blitz until everything comes together like a dough. Put the ‘dough’ in the freezer for AT LEAST 15 minutes to firm it up. Then take it out and shape into balls and/or bars! Put them back in the freezer, and take out about a half hour before eating to thaw.

*Add a pinch of cinnamon for a Snickerdoodle flavor (at the same time as the vanilla and sea salt)

*Fold chocolate chips into the dough (or melt chocolate and pour over them!)

*Add oatmeal and top with cranberries or goji berries for a classic oatmeal cookie flavor

Not Your Average Joe

February 24, 2017February 24, 2017Leave a comment

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This Protein Coffee has been my favorite pre and post workout creamer, in a smoothie, or on it’s own. It fills you up and gives a big boost of energy! You can play around with how much tofu or hemp you use, the more you use, the more it will be like a milkshake.

Protein Coffee

Ingredients (this makes a pretty big batch):

~About 3/4 of a block of firm tofu (start with about half a block and give that a go!)

3 cups of coconut or soy milk (your favorite non-dairy milk!)

2 tablespoons maple syrup

3 tablespoons raw cacao

2 cups of coffee

Blend the tofu until smooth. Then add the rest of the ingredients. Keep in the fridge, and enjoy within 4-5 days. Can be enjoyed chilled or warmed up!