Peanut Butter Plus Chocolate

Sinfully Healthy Desserts.

Month: October 2015

Pumpkin Whoopie Pies with Maple Cream Cheese Frosting

DSC_2046I heard it’s National Pumpkin Day so I made these protein packed Pumpkin Maple Cream Cheese Whoopie Pies. Just kidding, I lied, I made them because it’s less than one week until Halloween and I am unnecessarily baking pumpkin treats to satisfy my inner chic.

These little pumpkin delights were made using protein powder but if you don’t care for high protein desserts, just sub with your favorite flour.

If you love this recipe, don’t forget to PIN it using the PINTEREST button at the bottom! 🙂DSC_2054

Ingredients


Pumpkin Cookies

  • 1/2 c pure pumpkin
  • 1/2 c tapioca flour
  • 1/4 c coconut flour
  • 1.4 c coconut sugar
  • 1/2 c protein powder (I used PEScience Snickerdoodle flavor get 25% off using code PBCHOCO)
  • 1 tsp. baking powderDSC_2041
  • 1 tsp. cinnamon
  • 1/2 tsp. nutmeg
  • 1 egg, large

Maple Cream Cheese Frosting:

  • 2 tbsp. light cream cheese
  • 3 tsp. maple syrup
  • 1/4 c plus 2 tbsp. protein powder or flour of choice

Directions

  1. Pre-heat oven to 350f and prepare a baking sheet with parchment paper.
  2. Mix all dry cookie ingredients together and then add wet. Mix until smooth.
  3. Using a cookie scoop, scoop 8 cookie balls onto the parchment paper. These wont spread out much so they can be fairly close together. DSC_2047
  4. Wet your finger tips a bit and press cookies slightly flat.
  5. Bake cookies for 7 minutes.
  6. While cooling, whip all frosting ingredients together.
  7. Place frosting in a piping bag if desired or using a spreader, spread about 1 tablespoon of frosting onto the bottom of 4 of the cookies.
  8. Sandwich with remaining cookies to create the whoopie pie.

Powdered Peanut Butter Cups

DSC_1951As much as I love peanut butter, there’s a lot of fat–good fat–in it. And with as much as I consume peanut butter, my fat intake can get very high so I eat powdered peanut butter when I feel like I’m really going over board with my fats for the day.

Most peanut butter cups I make, I use real peanut butter and lots of coconut oil making it a delicious fat bomb of a dessert. Which don’t get me wrong, is totally healthy for you but if you are counting your macros, they can be difficult to fit in there.DSC_1967

Each peanut butter cup has about 158 calories, 7 carbs, 9g protein and only 11g fat which compared to a traditionally healthy peanut butter cup is significantly less.


Recipe serves 3.

Ingredients

Peanut Butter Layer

  • 1/4 c powdered peanut butter (I used Peanut Butter & Co)
  • 1 tbsp. vanilla protein powderDSC_1940
  • 1 tbsp. flour of choice (I used tapioca)
  • 1 tbsp. coconut oil (melted)
  • 3.5 tbsp. water (warm)

Chocolate Layer

  • 1/2 scoop chocolate protein
  • 1 tbsp. cocao powder
  • 1 tbsp. coconut oil (melted)
  • 2 tbsp. water (warm)

Directions

  1. Mix all peanut butter ingredients together until smooth.
  2. Pour 3/4 of the mix into the bottom of 3 cupcake liners.
  3. Mix all chocolate ingredients together.DSC_1931
  4. Pour all of the mix on top of the peanut butter layer.
  5. Spoon the remaining peanut butter mix into the center of the chocolate.
  6. Place in the freezer for 2 hours to harden.
  7. Let sit at room temperature for 5 minutes before serving.

My Big Fat Healthy Cookie Dough Ball

DSC_1877I suppose heaven is made up of big beds with fluffy body pillows, puppies and giant balls of cookie dough–that are actually good for you!

Well, I’m not going wait to find out if my predictions are too so I made this gigantic ball of cookie dough to hold me over.

If you love this recipe, don’t forget to PIN it so you can always have it! 🙂

Ingredients

  • 1 Box Cannellini Beans (or can, I use the Target brand)DSC_1882
  • 2 scoops vanilla protein powder (between 60-64g)
  • 1/4 c powdered peanut butter (I used Peanut Butter & Co)
  • 1/4 c tapioca flour or flour of choice
  • 2 tbsp. almond milk
  • 2 tbsp. peanut butter
  • 2 tbsp. mini chocolate chips

Directions

  1. Place all ingredients (except chips) in a food processor or high performing blender on high until smooth, scraping the sides when needed.
  2. Fold in chocolate chips.
  3. Roll into one large ball.
  4. Place in the fridge for 2 hours to chill or the freezer for 30 minutes.
  5. Enjoy!

Everything You Need To Know About Bikini Competition

Everything You Need To Know About Bikini Competitions!

We all would love to be able to step on stage or just step on the beach with a kick ass body that makes people do a double take, but are you prepared to do the work and time that it takes to have a Bikini Competitor body?

First, anyone who is interested in even beginning the prepping stages of a Bikini competitor needs to be prepared for at least 12-16 weeks of prepping with workouts, cardio, nutrition and of course the mental discipline that goes along with it. Seasoned competitors can usually get show ready within the 12 week frame, but majority of new competitors will take at least 16 weeks to give the body time to adjust to a lower body fat and a more intense training regimen.

The biggest misconception with the prepping stage for bikini, is that most girls assume a bikini competition is not nearly as much training and dieting as physique or figure. The truth is bikini competitors lift weights just as much as figure girls the only difference is with figure you are focused on building and shaping each muscle individually while holding a more lean “dry” look where with bikini you hold an overall lean muscular build with more body fat.


A typical starting weight training and workout regimen for a bikini competitor (depending on the amount of body fat and weight loss that would need to be lost) would look similar to this:

Monday: Legs (Quads, Calves, and ABS) followed by 30-45 minutes of steady cardio

Tuesday: Shoulders & Triceps followed by 30-45 minutes of steady cardio

Wednesday: Back & Biceps followed by 30-45 minutes of steady cardio

Thursday: Chest & ABS followed by 30-45 minutes of steady cardio

Friday: Legs (Hamstrings, Glutes and ABS) followed by 30-45 minutes of steady cardio

With this you would be lifting fairly heavy weight concentrating on form and just getting your body conditioned to training with weights that much along with a regular cardio regimen. As you get closer to a competition date you would increase your cardio and focus your strength training more on high repetitions with active rest (performing body weight exercises in between lifting sets) along with longer cardio sessions.

Every girl will be different with her training schedule depending on her build, her goals, and whether she needs to put on a little lean muscle mass or whether she needs to maintain her current muscle mass while dropping body fat.

When it comes to nutrition, the first 6 weeks are very steady and similar to a normal healthy eating plan with 5-6 meals a day combining lean proteins (white fish, chicken, egg whites), complex carbs (brown rice, sweet potatoes, oats), veggies, and healthy fats (avocado, raw almonds, olive oil, salmon). Typically, you would focus on getting the majority of your complex carbs in for your first 3 meals of the day and have your last two meals be more protein and fat structured. For example, you would have avocado or almonds with veggies and proteins in the evening instead of protein, veggies and brown rice. As with the workout regimen, when you get closer to your competition date you would start the process of carb cycling and cutting back a little bit on fats to help lower your body fat a bit more before stepping on stage.

The most time consuming portion of the bikini contest prep is the food in my opinion. Because you are consuming 5-6 whole meals a day, you will need to prep your foods at the beginning of the week to have prepared to consume around 35 meals total. No worries though because once you get into the habit of it and start to see your body transform you end up figuring out a routine that works best for you.

The other part of the bikini contest is a little more fun and glamourous and happens as you get closer to your competition date. You will need to schedule someone to do your hair, makeup, spray tan, pick out your bikini contest suit, and practice your poses. Believe it or not, there is a technique that goes along with all of this as well because the right color suit can make a difference on your physique and presence along with the right cut. The tan is equally important because judges are looking for an overall lean yet feminine physique that is also evenly tan.

If you have never done a bikini competition and are thinking about competing, I would recommend first getting yourself in a regular workout schedule that is similar to the one above to give your body time to adjust to the training while also getting on a regular nutrition plan as well that you can maintain. So many girls dive right into wanting to do a bikini contest without ever training on that scale before which is doomed to leave you frustrated and exhausted. Also, be sure to hire a coach who can walk you through every step of the process of workouts, nutrition, poses, makeup, hair, and tanning.

A Bikini competition is a great way to challenge and transform your body! I always suggest that when considering competing, make sure you are doing it for the right reasons and for yourself. Have fun with it and see it as a personal goal to have fun with and win or lose you will enjoy the experience.

If you would like more information about workouts and nutrition you can get a ton of this information at www.AshleyDrummonds.com

Super Healthy Cookie Dough Brownie Bars

DSC_1835Super Duper Healthy Brownies Topped with Cookie Dough!

I wish I could start every blog post with those sweet sweet words–err healthy words. These brownies are so fudgy and dense; it’s hard to believe they are made from black beans and bananas and only 6g of fat in an entire brownie!

My blender hates me because I blend just about anything and everything but I have to say these brownies are well worth the death of my little Black and Decker. DSC_1844

Don’t forget to save this recipe on Pinterest so you don’t lose it! 🙂


Recipe serves 9. Macros per serving: 167 calories/23 carbs/ 6g fat/ 7g protein

IngredientsDSC_1841

Brownies:

  • 2 ripe bananas
  • 1 box black beans, rinsed (I use the Simply Balanced Target brand about 13oz)
  • 1/4 c coconut sugar
  • 1/2 scoop protein powder of choice (I used PEScience Cookies and Cream-get 25% off using code PBCHOCO)
  • 1/2 c cocoa powder
  • 1 tsp baking powder

Cookie Dough:

  • 1/4 c plus 2 tbsp. almond meal
  • 1/2 c plus 2 tbsp. oat flour
  • 2 tbsp. coconut sugarDSC_1860
  • 1/4 c powder peanut butter (I used Peanut Butter & Co Mighty Nut)
  • 1 tbsp. coconut oil
  • 1 tbsp. maple syrup
  • 1 tbsp. water
  • 1 tbsp. mini chocolate chips

Directions

  1. Pre-heat oven to 350f and prepare an 8×8 inch pan with parchment paper or non-stick spray.
  2. Place all brownie ingredients in a blender or food processor. Blend until smooth, stopping to scrape the sides when needed.
  3. Pour evenly into pan and bake for 25-28 minutes.
  4. Let brownies cool completely. If you absolutely can’t wait like me, you can place them in the freezer for 20 minutes.
  5. Once cooled, mix all dry ingredients for the cookie dough in a bowl. Add melted coconut oil and remaining ingredients. Mix until dough forms. Fold in chocolate chips.
  6. Press cookie dough evenly on top on the brownie, flatten with a spatula.
  7. Place in the freezer for 15 minutes to harden before cutting into 9 square and serving.*

*For more presentable brownies, cut off the edges before cutting into squares.

Healthy Red Velvet Blondies (No Beans!)

DSC_1799

As much as I love creating healthy desserts out of chickpeas and white beans, I wanted to give you another option, ya know, for the paleo folk. These dense and delicious blondies are made with extra ripe bananas and my favorite protein powder: PEScience Select Protein. I used their Cookies and Cream flavor (can sub any protein you like). Get 25% off ANY PEScience product by using my coupon code PBCHOCO.

If you love this recipe, please share it on social media using the buttons at the bottom!


Recipe serves 4 and macros per blondie are: 281 calories/ 41 carbs/ 10g fat/17g protein

Ingredients

  • 2 ripe bananas
  • 1/2 c coconut flour (or flour of choice)DSC_1811
  • 1 scoop protein powder (I used PEScience get 25% off using code PBCHOCO)
  • 1/4 c nut butter  (I used Red Velvet Peanut Butter by Buff Bake get 10% off using code PBCHOCO)
  • 1/4 c maple syrup (or honey/agave)
  • 1 tsp beet root powder
  • cocoa nibs for sprinkling

DSC_1815

Directions

  1. Pre-heat oven to 350f and prepare an 8×8 inch pan with parchment paper.
  2. Mash bananas in a large bowl, then add maple syrup and nut butter until well combined.
  3. Add remaining ingredients and mix until smooth.
  4. Spoon batter into pan and spread evenly.
  5. Sprinkle with cocoa nibs.
  6. Bake for 25 minutes.
  7. Remove from oven and let cool completely before cutting into 4 squares and serving.

Healthy Pumpkin Cookie Dough Dip

DSC_1770Pumpkin Cookie Dough Dip–forget dipping, just eat it!

Eat this dip for breakfast; there’s oat in there so it’s perfectly acceptable to consume a bowl of this pumpkin cookie dough at 8 A.M. After I devoured a few spoonful’s of this, I spread some on a piece of toast and topped with sliced banana–I’m now declaring that moment in my life as the most delicious ever!DSC_1771

This recipe is pretty rich so I’m going to say about 1/4 cup would be a perfect serving. Making these macros roughly: 300 calories/ 30 carbs/ 10g fat/ 20g protein.

If you love this recipe, please share it on social media using the buttons at the bottom!

Ingredients

  • 1/2 c quick oats
  • 1/4 c coconut sugar (or granulated sugar)
  • 1 scoop protein powder (I used PEScience Snickerdoodle flavor-get 25% off your order using my code PBCHOCO)DSC_1788
  • 3-4 tbsp. oat flour
  • 2 tbsp. Pumpkin Spice Peanut Butter by Buff Bake (get 10% off using code PBCHOCO)*
  • 1/2 c almond milk
  • 2 tbsp. dark chocolate chips (optional)

*Can sub with any nut butter plus 2 tbsp. pumpkin puree, 1/2 tsp. cinnamon and 1/4 tsp. nutmeg

Directions

  1. Mix all dry ingredients together and starting with only 3 tablespoons oat flour. DSC_1796
  2. Add wet ingredients and mix until combined. If dough is too wet, add another tablespoon of oat flour.
  3. Mix in chocolate chips and enjoy!

Cookies and Coffee Protein Bars

DSC_2823

I had no idea what to name these protein bars because the flavors I used don’t usually go together, but since I used a cookies and cream flavored protein powder and a coffee flavored nut butter, I decided to combine the two and thus got cookies and coffee!

This recipe is incredibly simple, only takes a few minutes to make and can be substituted with your favorite protein and nut butter flavors.


Recipe makes 2 protein bars.

If you love this recipe, please share it on social media using the buttons at the bottom! 🙂

Ingredients

Directions

  1. Mix and mash all ingredients together in a bowl until combined. The mixture shouldn’t be too sticky but still moldable. If it’s too sticky add a tablespoon more protein powder, if too dry add a tablespoon of water.
  2. Place mixture into a zip lock plastic bag and form into one bar.
  3. Remove from bag and cut in half (you can mold some more if necessary).
  4. Place bars in the fridge for couple hours or in the freezer for 15 minutes to set before serving. Store in an airtight container.

* Can be replaced with any protein or nut butter.

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