FREE FIT GIRL RECIPES 

 

I am currently working on getting all my recipes up here for you, but in the meantime...

we are going to start with all things chocolate!  

I have the biggest sweet tooth, so I have compiled many easy recipes to make clean, healthy versions of delicious treats, so we can indulge and not feel guilty!  I hope you enjoy :)

Healthy Homemade Chocolate
Ingredients:
1 tbsp coconut oil (melted to liquid)
1 tbsp cocoa powder
1/2 scoop whey protein powder (flavour of your choice)
2 tsp chopped nuts (optional)
A few drops of stevia (optional)

Directions
1. Mix the wet ingredients together in a small container.
2. Add the dry ingredients and mix well. If the mixture is too dry, add more coconut oil.
3. Place the container in the freezer for at least 30 minutes.
4. Once the chocolate has set, cut it into pieces. Store chocolate in the fridge. Enjoy!

Clean Banana Choc Chip Ice Cream (yes, you heard me right!)

2 x Large Bananas
1 x heaped Tablespoon Crunchy Natural Peanut Butter or any Nut Butter
1 x scoop Chocolate Protein Powder or 1 teaspoon Cacao Powder
2 x Tablespoons Cacao Nibs

Directions:

Slice Bananas and place in an airtight container and freeze for at least 4 hrs.
Remove and allow to soften slightly until you can break the pieces up with a spoon.

Place in a stainless steel bowl with the peanut butter/nut butter, protein powder (or cacao powder) and using an electric beater, beat until smooth.
Stir through the Cacao Nibs and place back into the airtight container until frozen again.

Makes 4 large balls of ice cream

CRANBERRY BREAKFAST MUG
3 egg whites
2 tbsp plain unsweetened almond milk
½ tsp vanilla extract
¼ tsp almond extract
⅓ cup oat flour
2 tbsp almond meal
¼ tsp baking powder
Dash sea salt
1 tbsp dried cranberries
1 tsp maple syrup

Instructions:
1. Beat egg whites in a small bowl. Add almond milk, vanilla and almond extracts, and stir.
2. Combine oat flour, almond meal, baking powder and salt
in a large bowl.
3. Add wet ingredients to dry ingredients and combine until smooth. Fold in cranberries.
4. Pour batter in to a large coffee mug. Microwave for 2 minutes and 20 seconds, or until a knife inserted in the center comes out clean. Drizzle with maple syrup and serve.

Nutrients per serving:
Calories: 310
Total Fats: 10g
Total Carbohydrates: 41g
Sugars: 14g
Protein: 18g

Healthy Chocolate Banana on a Stick
3 bananas
2-3 tablespoons raw cacao powder
1-2 droppers liquid stevia
3 ounces water
handful of raw cacao nibs and a handful of raw goji berries


Instructions:
Place stick into 2 bananas and place in freezer until soft frozen
Place other banana, cacao powder, stevia, water into blender and blend until creamy – you want the chocolate sauce to be thick like Hershey syrup
Dunk frozen banana into chocolate sauce
Top with cacao nibs and/or goji berries

Credit: Protein Pow Lady

Zucchini, Pumpkin, and Vanilla Low-Carb Whey Protein Muffins
Ingredients - whisked together and baked in eight muffin cases for about 35 minutes at 335 degrees:
1 whole egg
2 egg whites
1/2 cup of Vanilla Whey protein powder
1/8 cup of coconut flour
1/8 cup of White Chocolate Whey protein powder
1/2 cup of pumpkin puree
1 tbsp of toffee flavdrops
1 tbsp of vanilla essence
1 and a 1/2 cups of grated zucchini (I grated a medium sized one)

Remember not to BLEND the above - you want to keep the grated zucchini as intact as possible. If you wanted to blend the mixture, go ahead though, just make sure you add the grated zucchini AFTER because, if you blend it, a watery mush would ensue and we do NOT want that. Cook them until a knife comes out clean when you stab them and boom: finito. 

Macros per one muffin: 68cals, 11g protein, 3.5g carbs (1.9g sugars), 1.3g fat (0.6g sat) and 2.2g fiber!

Healthy Coconut Chocolate Cake
Ingredients:
1 1/4 Cup Almond Flour
1 Cup Dark Chocolate Chips or Enjoy Life Chocolate Chips
1/2 Cup Coconut Milk
1/2 Cup Shredded Coconut
1/2 cup Slivered Almonds
2 Eggs
1/2 Tsp Sea Salt
1/2 Tsp Baking Powder
Coconut Oil for Grease

Process:
Preheat your oven to 350 Degrees Fahrenheit
Melt your chocolate and coconut milk in a small sauce pan over low heat
Once the chocolate is melted, transfer to a mixing bowl or your stand mixer
Add in your eggs and mix well
Now add in your almond flour, shredded coconut, salt, and baking powder and mix well
Grease an 8×8 baking dish with coconut oil
Transfer your batter to your baking dish and sprinkle with your slivered almonds and some coconut if you'd like 
Bake in the oven for 25-35 minutes or until a toothpick in the center of the cake comes out clean

Chocolate Mousse
Ingredients:
3/4 cup fat free greek yogurt

1/2 banana sliced
2tbs light whipping cream
1tbsp cocoa powder
1tsp vanilla paste

1 handfull raspberries

Process:
Combine all ingredients in a bowl. 

Blend until smooth and silky

If desired chill slightly before serving and top with raspberries

Peanut Butter Brownies

Ingredients:

1/2 cup oats, blended in blender to flour

1/2 cup whole wheat flour

1-1/2 cup chocolate whey protein powder

1/3 cup unsweetened cocoa

1/2 cup nonfat dry milk

2 egg whites

1 tbsp sugar free chocolate syrup (optional)

1 teaspoon vanilla

1/4 cup natural peanut butter

1/2 – 1 cup water

Process:

​Preheat oven to 325° F.

Blend oats until flour. Add remaining dry ingredients. Mix egg whites, chocolate syrup, vanilla, and peanut butter in large bowl.  Add dry ingredients.  Slowly mix in the water until “gooey”. The intent is not to turn it into a batter, but rather thick in consistency.

Pour into 9×9 inch pan lined with wax paper.  Bake for 15 minutes.  Remove from pan and cool on rack. Cut into 8 bars. Wrap individually for easy travel and refrigerate.

Blend until smooth and silky

If desired chill slightly before serving and top with raspberries