Pumpkin Streusel Muffins

Oh these are TOO good! And so perfect for fall!! Disclaimer, I did NOT personally make up this recipe - the original recipe is from Paleo Running Mama’s blog. It was originally too high in fat for The FITT Cycle macros, so I subbed the coconut milk for applesauce and used Lakanto ® sweeteners wherever it called for Sugar… holy heck! get ready for this amazing FALL ANY Day treat!!

Macros (No streusal or icing): Carbs: 22g, Fiber: 16g, Fat: 6g, Protein: 4g

Streusal Macros: Carbs: 9g, Fat: 1.6g, Protein: 1.6g

Icing Macros: Carbs: 5g, Fat: 0g, Protein: 0g

ALL: Carbs 36g, Fiber: 16g, Fat: 6.6g, Protein: 5.6g

Servings 11 muffins

Ingredients

• 3 large eggs

• 1 cup organic pumpkin puree

• 1/3 cup unsweetened applesauce

• 1/3 cup Lakanoto ® sugar substitute

• 2 Tbsp Lakanto ® Maple Syrup substitute

• 1 tsp pure vanilla extract

• 1 3/4 cups blanched almond flour

• 1/4 cup tapioca flour or arrowroot

• 1 Tbsp coconut flour

• 1 tsp baking soda

• 1 Tbsp pumpkin pie spice

• 1/2 tsp cinnamon

• pinch fine grain sea salt

Streusel:

• 3/4 cup blanched almond flour

• 1/3 cup Lakanto ® Sugar Substitute

• 1 tsp pumpkin pie spice

• 1/8 tsp sea salt

• 1/4 cup grass fed butter or ghee or coconut oil, solid and chilled

Maple Pumpkin Icing

• 1/2 cup organic powdered sugar

• 2 tsp Lakanto ® Maple Syrup Substitute

• 2 tsp vanilla almond milk

• 1/4 tsp pure vanilla extract

Instructions

Prepare the streusel first:

1. In a medium bowl, use a fork to combine the chilled ghee with the almond flour, sugar substitute, pumpkin pie spice and sea salt. Blend until a crumbly mixture forms, then refrigerate until ready to use.

Muffins:

1. Preheat your oven to 350 degrees F and spray muffin tin with coconut oil spray.

2. In a large mixing bowl, whisk together the pumpkin puree, eggs, sugar substitute, maple syrup subsitute, applesauce, and vanilla, until very smooth and well combined

3. In a separate bowl, blend the 3 flours, baking soda, salt, cinnamon and pumpkin pie spice until well combined, then stir this into the wet mixture, beating by hand until smooth and well combined.

4. Fill the muffin tin until they are about 3/4 full (it will make enough for 11-12 muffins)

5. Top each muffin generously with the chilled streusel, then bake in the preheated oven for 24 minutes or until cooked thoroughly in the center.

6. Cool in the pan for 5 minutes, then transfer to a wire rack to cool completely.

7. If making the icing, stir together all ingredients in a small bowl until very smooth. You might need more or less sugar to get a “drizzle” consistency. Drizzle icing over completely cooled muffins before serving. Enjoy!

Strawberry Bliss

Ingredients

2 oz tequila

1/2 C. frozen strawberries

4 oz sparkling water

1 oz fresh lemon juice

1 oz agave

Directions

Put everything in a blender, blend, and enjoy!

TFC Buddha Bowl (high/Low Carb option)

Serves 4

Ingredients

1 lb ground turkey

Taco/fajita seasoning of choice

1 T. Avocado oil

1 Zucchini

1 Yellow Onion

1 Red Bell Pepper

4 C. Butter Lettuce

1 Avocado

4 C. Rice (sub 4 C. Cauliflower RIce for Low carb)

Cilantro

Dressing of choice

Directions

Cook rice according to directions. If you are short on time I like the Seeds of Change brown rice and quinoa. Chop all veggies and set aside. Brown Ground turkey and add taco/fajita season per package directions. Remove taco meat and set aside. In the same pan add Avocado oil and chopped veggies. Saute until soft. Removed from Pan. Add 1 C. rice, 4 oz. taco/fajita meat, 1 C. veggies, lettuce, into a bowl. Top with 1/4 avocado and garnish with cilantro. I like adding 1 T. of ranch!

Superbowl Sunday Penalty Free Party Snacks

FITT Fuel Coffee

Ingredients

1 T. Bulletproof Brain Octain/MCT oil

1 T. Grass fed/finished butter

Coffee ( I use Nespresso)

1/2 scoop Collagen Peptides

Directions

Put everything in the blender with your hot coffee and blend :)

Hot Toddy Cider

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Makes 6 Servings

Ingredients

• 7 C. organic apple juice

• 1/3 C. organic pure date syrup

• 6 scoops collagen peptide powder

• 1/2 tsp. allspice

• 1/2 tsp. ground nutmeg

• 3 cinnamon sticks

• 1 red apple, unpeeled & cut in half

• 1/2 T. Whole cloves

• 1 small orange, sliced in circles 1/4” thick (peel

• left on)

• 9 oz. bourbon whiskey (6 1.5-oz. shots)

• 3/4 C. dairy-free whipped cream (for topping)

• Ground cinnamon (for garnish)

Directions

1. Heat apple juice in large pot over medium heat.

2. Remove any visible seeds from apple & insert cloves around flesh of both

halves.

3. When apple juice is hot, stir in date syrup & collagen powder until

completely dissolved.

4. Add allspice, nutmeg, apple halves, oranges slices, & cinnamon sticks to

pot.

5. Cover & simmer on medium-low heat for 20 minutes, then promptly remove

fruit, cinnamon sticks, & any cloves that may have come loose from apple.

6. Reduce heat to warm or transfer liquid to crockpot set to warm.

7. Stir in bourbon & serve in mugs to keep warm.

8. Top each serving with 2 T. whipped cream & dust with ground cinnamon.

Enjoy!

For a non-alcoholic version, skip the bourbon and add

1 C. extra of apple juice!

Non-Toddy Hot Apple Cider

Macro Breakdown

Carbs: 47g Fats: 16g Protein: 9g

Peppermint Cocoa for Mom

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Barely surviving the Holidays?! Try this TFC approved #legdayluxury to take the edge off!!

Ingredients

4 C. unsweetened dairy-free milk

1/4 C. + 1 T. dairy-free semi-sweet chocolate chips

4 T. unsweetened cocoa powder

3 T. organic pure date syrup

4 scoops collagen peptide powder

1.5 oz peppermint schnapps

1/2 C. coconut whipped cream (for topping)

4 sprigs mint leaves, for garnish (optional)

Directions

1. Combine all ingredients (except whipped topping) in

saucepan, over low heat.

2. Using a whisk, stir continuously until chocolate is

completely melted and desired temperature is reached.

3. Pour cocoa into 4 beverage mugs & top with 2 T.

whipped topping each.

4. Garnish with mint leaves & serve hot!

Macro Breakdown

Calories per serving: 3 9 5 | Fiber: 4G

Carbs: 41g Fats: 13g Protein: 12g

Salisbury Steak

Ingredients

• 8 oz. extra lean ground turkey (2 4-oz patties)

• 1 package organic gluten free brown gravy

• 1 C. sliced organic mushrooms

• ½ C. organic yellow onion, chopped

• 1 tsp. Olive oil

• 4 oz. dry egg white noodles

Directions

1. Heat skillet over medium heat & spray w/ non-stick cooking spray. Sear turkey patties until internal temp has reached 165 degrees minimum (about 5 min on each side). Remove From SKillet.

2.  In same skillet over medium heat, saute mushroom & onion in olive oil until soft. Add brown Gravy Mix and recommend amount of water. Stir as directed on Gravy packet.

3. Add Turkey Patties back to the pan with the gravy, cover in gravy and simmer.

4. In separate pan Prepare egg white noodles according to package instructions.

5. Serve turkey patties, mushroom & onion over noodles. Top each patty with ½ of prepared gravy, ignoring recommended serving size.

Macros:

cals/serving: 285, Fiber: 4, C: 28G, F: 5G, P: 32G

Low Carb Swap-Out:

• Substitute lean turkey for 8 oz. grass fed ground sirloin

• Sub noodles for Cauliflower Mash.

Protein Frosty

I don’t know about you but when it comes time to close out my feeding window… THAT is when I’m always craving something sweet! This Protein Frosty is an absolute MUST and it’s SO easy!!

Ingredients

• 1 Scoop Vanilla Protein Powder

• 12 oz Vanilla almond milk

• 1 C. of ice

Directions

Add 12 oz of Vanilla Almond Milk to your blender. I like to add the liquid first, because since I use plant based proteins, they tend to be a little harder to blend if you put them in first! Then add the 1 scoop of protein powder and the 1 C of ice. BLEND until your liking! To make it thicker add more ice, to make it more runny add less ice.

EXTRA GOODIES:

I absolutely LOVE adding 1 serving of PB FIT powder or 1 T. of unsweetend cocoa powder after I have blended my frosty. I just stir it in with a spoon because I love the chunks - BUT feel free to blend it with the rest of the ingredients if you would rather!

HIGH CARB DAY:

Now, I’m going to let you in on a little secret… a little piece of Protein Frosty Heaven and the FAST Track To Fit girls PERFECT swap out for an ice cream cone!

CARAMEL RICE CAKES… yup! You read that right. I like to buy either the regular sized caramel rice cakes and dip them in my Protein Frosty.. OR even better… buy the bag of minis and you can scoop them perfectly! This combo tastes EXACTLY like the very last bite of an ice cream cone… and it’s literally LIFE!!

PrOATs

I absolutely love RE-FEED/High carb days and one of my favorite ways to fuel my body after an intense workout is with Protein and Oats.. and adding them into the same bowl, is absolutely perfection!! This recipe tastes just like the instant oatmeal I used to make as a kid but with so much more nutrients and way less sugar!!

Ingredients

• 1 packet of plain organic instant oats
• 1/2 C. Vanilla coconut milk
• 1 scoop vanilla protein
• 2 scoops Vital Proteins Collage peptides
• 2 Tbls. Organic Peanut butter
• 1 organic banana
• 1 tsp. cinnamon

Directions

Cook instant oats via package instructions. Add all ingredients into a bowl, stir, and enjoy!!

Husband's Favorite Quinoa Salad

This recipe is a frequent request by my husband, and quite frankly, one of the best quinoa recipes I have ever tried. No dry earthy taste here! This little salad is packed with loads of flavor. I truly hope you enjoy it has much as we do :)

Ingredients

• 1 C. Parsley

• 1 C. Cilantro

• 2 C. Broccoli Crowns

• 1 C. Red Onion

• 1/2 C. diced Kalamata Olives

• 1 C. cherry tomatoes - halved

• 4 C. quinoa

• 2 Chicken Breasts cut into 1 inch cubes

• 1 tsp greek seasoning

• 1 C. Vinaigrette Dressing

• Feta Cheese

Vinaigrette Dressing

• 1 C. EVOO

• 1 C. Apple Cider Vinegar

• Juice of 2 Large lemons

• 1 T. minced garlic

• 1/2 tsp Dry mustard

• 1/2 tsp black pepper

• 1 tsp salt

Preparation

1. Cook quinoa as directed.
2. Mix all ingredients from vinaigrette dressing together and set aside.
3. Saute chicken cubes until cooked thoroughly and set aside. Let cool before adding to ingredients.
4. While Chicken is cooking, place broccoli florets in a bowel with 2 T. of water. Place bowl in microwave and team for 45 seconds. Let broccoli cool before adding to ingredients.
5. Place all ingredients in a large mixing bowl and toss together. 
6. Add 1 C. of vinaigrette dressing to the bowl and toss until evenly coated.
7. Sprinkle feta cheese on individual salads and Enjoy!

Perfect Protein Balls

These little balls of goodness are easily becoming a staple in my home. They are so easy to grab when I am on the go or when I need something quick to satisfy my sweet tooth during the week. These can be made so many different ways but the recipe below is my absolutely favorite.

• 3/4 C.  peanut butter (or your favorite nut butter)
• 1/4 C. coconut oil
• 1/3 C. honey
• 1 1/2 C. Gluten Free rolled oats
• 2/3 C. protein powder
• 4 scoops Vital proteins Collagen Peptides (optional)
• 1/4 t. salt (if your nut butter is unsalted, use 1/2 t.)
• 1/4 C. mini chocolate chips

Combine all ingredients and mix well. Roll into 20 bite-sized balls. Store in refrigerator. Enjoy!

C: 11; F: 12; P: 7

Super Simple Low Carb Protein Smoothie

Prior to The FITT Cycle, I was a pro at eating low carb. Now, it's one of the hardest days I struggle with so I have come up with a super simple low carb protein smoothie that's perfect for the FAST Track carb cycle. I hope you enjoy :)

• 1 cup unsweetened Almond Milk

• 1 scoop protein powder of choice (I use Tone It Up - you can find it at Target...duh..because target is life)

• 2 scoops Vital Proteins Collagen peptides

• 2 T. Trader Joes mixed nut butter

• 1/4 avocado (optional - adds creaminess and you literally can't taste it)

• 1/2 cup of ice

Throw all the ingredients in a blender per the order and blend to your preference!! Also, feel free to swap out ingredients!!

C: 10 (net carbs); P: 25; F 24

Healthy Hamburger Helper

This recipe is based off of the AMAZING Laura Goldberg's Dairy Free Healthy Hamburger Helper over at LLbalanced.com. If you guys are not following her, you are seriously MISSING OUT!!! There is not one recipe of hers I have tried that I didn't like - and the hubs too!! She also has a cookbook that just came out that I can't WAIT to get my hands on!!

This Healthy Hamburger Helper seriously blows my mind at how much it tastes just like hamburger helper but packed with so much more nutrients and tasty ingredients.

Ingredients

• 8 oz pasta (I love Eat Banza pasta to keep it nice and clean)
• 1/2 sweet yellow onion
• 1 medium zucchini, diced
• 3 gloves garlic
• 3 T. nutritional yeast
• 1/2 tsp paprika
• 1/2 tsp onion powder
• 1 tsp salt
• 1/4 tsp black pepper
• 1/2 plain Kite Hill Cream Cheese (you can sub regular cream cheese if you would like)
• 1 C. organic chicken bone broth
• 1 T. avocado oil
• 1 lb lean meat of choice (I like to use grass fed beef)

Prep

1. Cook pasta according to directions and set aside.

2. Dice yellow onion and zucchini and mince your garlic. Set aside keeping garlic separate.

3. In a small bowl, whisk together paprika, onion powder, nutritional yeast, sea salt and pepper. Set aside.

4. In a blender, puree cream cheese and Chicken bone broth.

Cook

1. Heat oil in a large skillet or pot. Once oil is warmed add lean meat of your choice and cook thoroughly. Once cooked, empty meat onto a paper towel lined plate and set aside.

2. De-glaze your pan by adding a little bit of water - enough to scrape the pan. Add your onions and zucchini and turn to medium - low heat, and cook for about 3-5 minutes. Add minced garlic and spice/nutritional yeast mixture with another spash of water and cook until garlic is fragrant.

4. Add meat, pasta and cream cheese mixture, stirring to incorporate all ingredients until liquid has thickened. Add salt/pepper to taste!

Macro Counts will vary based on serving portions.

Proscuitto Wrapped Chicken Breast stuffed with Pesto and Dairy Free Cream Cheese

This dish is packed with so much flavor and one of my absolute favorites. I first found a similar recipe at thedefineddish.com and tweaked it a little bit to my liking! It's super easy and quick to prepare when you are in a pinch. If you are making this on low carb day, pair it with asparagus, roasted broccoli, or sauteed mushrooms!

Ingredients

• 2 Organic, boneless, skinless chicken breasts
• 1/2 cup pesto of your choice
• 1/2 cup Kite Hill Plain almond cream cheese
• 6 slices proscuitto (3 for each chicken breast)
• Pepper
• Avocado oil

1. Preheat oven to 350 degrees.

2. Lay your chicken breast flat on a cutting board and butterfly the chicken breast, being sure not to cut all the way through the breast.

3. Open up the breast to stuff. Spoon half 1/4 Cup of pesto into each butterflied breast and top with desired amount of Kite Hill almond cream cheese. Fold chicken breast back over.

4. Wrap 3 slices of prosciutto around each chicken breast. Feel free to secure prosciutto with toothpicks, although it is not necessary.

5. Place chicken in small baking dish and drizzle with avocado oil and sprinkle with pepper to your liking.

6. Place chicken in the over and bake until chicken is cooked all the way through and prosciutto is nice and crisp which is usually about 30-35 minutes.

Macro Count (based on 6 oz chicken breast)

C: 4g/F: 27g/P: 40g

Low Carb Baked Salmon with Avocado Salsa

Due to our history with everyone telling us to stay away from anything carbs, I usually find low carb days the easiest to whip up something quick for dinner. This low carb Baked Salmon with Avocado Salsa is one of Jordan's all-time favorite meals that I cook, and when the #hubs likes a healthy meal... that is a HUGE win in my book!!

Ingredients

• 2 - 6 oz salmon fillets
• 2 avocados
• 2 T. chopped cilantro
• 2 limes
• 1 T. avocado oil
• 1/2 small red onion
• 1/2 tsp ancho chile powder
• 1 tsp onion powder
• 1 tsp paprika
• 1 tsp cumin
• 1 tsp salt
• 1 tsp black pepper

Preheat oven to 425 degrees. In a medium sized bowl, mix together 2 diced avocado, 2 T. chopped cilantro, juice of 2 limes, 1/2 diced red onion, salt and pepper to taste. Set aside.

In a small bowl mix together 1/2 tsp. ancho chile power, 1 tsp onion powder, 1 tsp paprika, 1 tsp cumin, 1 tsp salt, 1 tsp black pepper. 

Brush 2 salmon fillets with 1 Tbl avocado oil (EVOO is fine) and generously cover salmon with spice mixture until all the mixture has been used. Cover salmon and put in the refrigerator for 30 minutes (it's ok to cook immediately if you need to).

Bake salmon for 20 minutes or until nice and pink in the middle!!

I like to pair this salmon with asparagus, roasted veggies, or cauliflower rice.

Salmon Macro Count: C: 3g/F: 1.5g/P: 31.5g

Avocado Salsa Macro Count: C: 17g (fiber 21g)/F: 21g/P: 3g