Key Lime Protein Bites (Svelte Bites) Dairy free, V, GF, grain free!Β 


Are you guys making protein bites?! Seriously they are an oldie but a goody! πŸ˜‹ They’re super convenient to get in protein and fuel especially when you’re on the go! Plus if you make them taste like your favorite dessert AKA key lime pie πŸ°πŸ‹ it makes eating healthy no problem at all! 

So in order to have my pie and eat it too, I made these insanely delicious key lime protein bites! Nom Nom Nom! πŸ‘…πŸ’¦ Perfect  warm weather treats that can also be eaten while wearing a cute bikini πŸ‘™ Less mess, less sugar and calories! Make them & thank me later! 

Key Lime Protein Bites πŸ’š

βœ… 2 scoops vanilla protein powder

βœ… 1 cup raw almonds

βœ… 1/2 cup shredded unsweetened coconut

βœ… 6 pitted dates (soaked for 2 hrs in water and drained)

βœ… 1/4 cup unsweetened coconut milk

βœ… Zest from 1 lime

βœ… Juice from one lime 

Blend all ingredients and roll into 10 protein bites. Roll protein bites in additional shredded coconut. Enjoy! πŸ’šβœŒοΈ

S’mores Skillet Cookie (Dairy free, GF)

I finally made a skillet cookie and you guys… I’m seriously in love! πŸ’•β€οΈ 

It took a rainy lazy Sunday and an intense chocolate craving and viola! The s’mores skillet cookie was born. Now I can’t stop because I know the level of deliciousness is insane! 

Now I know it might seem glutinous to make a whole skillet, but I didn’t eat the whole thing! Trust me I wanted to…but with the added protein and fiber this cookie was quite filling! 


Anyone who knows me knows that I love sweets! When I really became serious about my health and fitness I created Svelte Philosophy, so that I can still have treats but  with whole food ingredients and treats that actually have nutrients to get me full. I’m actually more satisfied with my whole healthy treats then store bought crap filled with trans fat, palm oil, refined sugar, white flour and nasty preservatives! Don’t believe me? Try this recipe! 


S’mores Skillet Cookie 🍳 πŸͺ 

Makes 8-10 servings depending on how much you want! 😜

Ingredients:

Wet ingredients: 

  • 2 eggs
  • 2 tbsp coconut oil 
  • 2 tbsp unsweetened cashew milk
  • 1 tsp vanilla extract
  • 1/3 cup nut butter (I used Trader Joe’s mixed but butter!) 

Dry ingredients 

  • 2 scoops protein powder
  • 1/3 cup oat bran flour
  • 2 tbsp coconut flour
  • 1 cup enjoy life baking mega chunks
  • 1/2 tsp sea salt
  • 1/2 tsp baking powder 
  • 1/2 tsp baking soda
  • 1/3 cup pecan pieces or graham cracker pieces for more s’mores action!

Topping:

  • Dandies vegan, gluten free mini marshmallows 

Directions:

  1. Mix all dry ingredients and set aside.
  2. Mix nut butter and coconut oil and heat for 30sec. Until melted. 
  3. Add vanilla, eggs and cashew milk. 
  4. Gently fold in dry ingredients. Add more cashew milk if too thick to stir! 
  5. Place in a skillet greased with coconut oil.
  6. Bake at 350 degrees for 12-15min. 
  7. Remove from oven and add mini marshmallows. Put back in the oven on broil for 2 min. 
  8. Then serve because you want everything gooey and melted! πŸ˜‹

Enjoy! ✌🏼😎


Ps if you make this recipe please tag me!! 😘

Avocado Key Lime Cheesecake (GF, Dairy free, V, No Bake)Β 


Happy Easter! I hope everyone is having a beautiful Sunday! Full of rest, relaxation and of course yummy Easter treats! πŸͺ🍭🍑🍰🍦🍬🍫

Yes, I had a chocolate bunny and chocolate PB eggs, but honestly this dessert knocks both of those out of the running! It’s creamy, tangy and the crust alone is a reason to make this Cheesecake! Plus it’s no bake, vegan, no refined sugars, dairy or gluten! And it will no doubt be a crowd pleaser or you will have to remind yourself not to eat the whole thing before your friends/ family get to it! 

And after I had an avocado key lime pie at an amazing restaurant in downtown west palm beach I had to make my own version! I hope you like it and please tag me if you make this dessert and post it! 


Avocado Key Lime Cheesecake πŸ‹πŸ°

Crust Ingredients:

  • 2/3 cup roasted unsalted almonds
  • 2/3 cup pecan pieces
  • 1/2 cup unsweetened shredded coconut 
  • 2 tbsp coconut oil
  • 1/2 tsp powdered ginger
  • 2 tbsp maple syrup 
  • 1 tsp pink Himalayan sea salt
  • 1 tsp vanilla extract

Blend ingredients in a food processor and add to a greased tart pan. Spread evenly and place in freezer.

Filling Ingredients:

  • 3 ripe avocados
  • 5.3oz. Kite Hill Lime Almond Yogurt
  • 5.3oz. Kite Hill Vanilla Almond Yogurt
  • 1/3 cup Kite Hill vegan cream cheese
  • 1 scoop vanilla protein powder
  • 1 tsp vanilla extract 
  • 1 Lime zested and juiced 
  • 5 stevia drops

Blend filling and place inside crust. Place back in freezer for 30min. 

Take out 5-10min before serving and top with @soydelicious cocowhip! πŸ₯ Enjoy! 😎✌🏼


Happy Easter!!πŸ°πŸ£πŸ‡ 

Samoa Apple “Donuts”

Ok how many of you had a Samoa Girl Scout Coolie addict?! Me too! Chocolate, caramel, coconut and crunchy yumminess! And since I have perfected my vegan caramel sauce recipe I had to top it on cookies, apples, pies, cake etc.! 


This satisfy even a picky eaters sweet tooth! Plus they are vegan, gluten free, dairy free and take no time to prep! My house couldn’t get enough! And I will be making these again and again! Dates and almond are the trick to make the vegan caramel sauce sweet and creamy! Beware you will want to eat this straight out of the food processor! 

Samoa Apple Donuts 🍏🍩

Ingredients: 

Chocolate topping: 1/2 cup melted enjoy life dairy free chocolate chunks 

Vegan caramel 🍯

1 cup soaked and drained pitted dates

4 tbsp Justins almond butter

4 tbsp organic coconut oil

1 tsp vanilla extract 

1/2 tsp pink Himalayan salt

1/2 cup unsweetened shredded coconut 

Directions:

Soak pitted dates for at least 1 hour and drain.
Blend all ingredients and then mix in unsweetened shredded coconut flakes.

Slice and core apples

Top with vegan caramel coconut mixture and then drizzle with enjoy life foods dairy free melted chocolate! 


Enjoy! 😎✌🏼

Triple Chocolate Zucchini Bread

This is probably the most delicious bread creation I’ve ever made! And yes it was gone in only a weekend! πŸ™‚ I love adding veggies to baked goods because it adds moisture, fiber and extra nutrients! Zucchini is so versatile I literally use it for everything! And this recipe was super easy and satisfying! Because eating healthy is great but living the flavor is even better! 

Plus this recipe is gluten free and dairy free! πŸ‘πŸΌ


Triple Chocolate Zucchini Bread 🍞 πŸ₯’

Ingredients:

🍫 2 scoops chocolate protein powder

🍫 1/2 cup coconut flour

🍫 2 eggs 

🍫 2 egg whites

🍫 1/4 cup unsweetened cocoa powder

🍫 1/3 cup melted @enjoylife dark chocolate chunks

🍫 1 large zucchini shredded

🍫 1/4 cup unsweetened cashew milk 

🍫 2 tbsp natural peanut butter

🍫 1/4 cup coconut oil 

🍫 1/4 cup Unsweetened applesauce 

🍫 1 tsp vanilla extract 

🍫 1/4 sea salt

🍫 1/2 tsp baking soda 

🍫 1/2 tsp baking powder
Directions: 

Shred zucchini and get rid of all moisture with a cloth. 

Then add remaining ingredients and stir until combined. 

Add extra chocolate chunks if desired about 1/3 cup. 

Bake at 350 for 30min. 

Cool completely then Slice and drizzle with more chocolate or peanut butter if desired! 


Enjoy! βœŒπŸΌπŸ’‹

Coconut Protein Pancakes

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Starting the new year right with a Fluffy stack of Low Carb Coconut Protein Pancakes this morning! 😍πŸ₯ These were super easy to make and filling! πŸ˜‹πŸ‘…πŸ’¦ Plus these little beauties are grain free, sugar free and full of fiber! πŸ™ŒπŸ’ͺ Really can’t get any better for this Saturday morning! πŸ˜Žβ˜€οΈπŸŒ΄

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Coconut Protein Pancakes:

πŸ₯1 scoop Quest multi purpose protein powder
πŸ₯ 3 egg whites
πŸ₯ 2 tablespoons coconut flour
πŸ₯1/3 cup unsweetened cashew milk
πŸ₯1 tsp vanilla extract
πŸ₯2 packets stevia
πŸ₯1/2 tsp sea salt

Whisk all ingredients until smooth and cook about 3-5 min per side in a skillet greased with coconut oil. Flip pancakes when bubbles start to form around the edges.


These little beauties were topped with walden farms sugar free syrup but you could add fruit, cinnamon, shredded coconut, nuts, peanut butter or of course chocolate! 🍫😘  Happy New Year!

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Nutrition Facts: 1 serving makes about 5-6 small pancakes

221 calories, 35g protein, 12g carbohydrates, g fat and 5g fiber.

Enjoy! πŸ™‚

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Avocado Lime Dip


It’s always a good time for avocado and since it’s still summer I decided to make some refreshing avocado lime dip to go with my zucchini fried tonight! 😬

Avocado contains monounsaturated fats so it can help lower LDL (bad) cholesterol levels and increase HDL (good) cholesterol! πŸ‘πŸΌ

I actually tried to make a copy cat of El Jefe’s lime cilantro dressing and created this! It’s tangy, creamy, spicy and flavorful and my boyfriend is obsessed, so here is my re-create in the form of a dip!

Avocado Lime Dip

Ingredients:

  • 1 avocado
  • 1 handful cilantro
  • 2 tsp. Avocado oil
  • 1 lime juiced
  • 2 Cloves chopped garlic
  • 1/3 cup non fat plain Greek yogurt
  • 1 jalapeΓ±o
  • Salt and pepper as desired
  • 3 tsp cumin

Blend all ingredients and refrigerate for 30min before serving.

Can be served with zucchini fries, baked chicken, salad, tortilla or sweet potato chips… Literally endless! Enjoy! ✌

Guacamole on Plantain Chips!

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Is there anything better than guacamole? Nope… didn’t think so!Β  I seriously crave this delicious dip around the clock! Since I am still recovering from being sick these past two weeks I thought I would treat myself to what could possibly be my favorite appetizer of all time! Or you could make it your whole dinner! It is guacamole topped plantain chips with sliced clementine! I know it’s a flavor explosion in your mouth!

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First thing’s first the guacamole! Ok here is what you need:

  • 3 Avocados
  • 1 Ripe Tomato seeded and diced
  • 2 Cloves Garlic diced
  • 1 Fresh Lime
  • 1 Jalapeno seeded and diced
  • 1/2 Red Onion diced
  • Salt and pepper to taste

Directions:

  1. First mash all avocados in a bowl.
  2. Add fresh squeezed lime juice.
  3. Add the rest of the ingredients and season to taste.

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Then time to make the plantain chips! Baked of course! πŸ™‚

What you need:

  • 2 Ripe Plantains
  • Spray Coconut oil
  • 1 Fresh Lime
  • Salt and pepper to taste

Directions:

  1. Preheat oven to 400 degrees fahrenheit
  2. Slice plantains very thin or use mandolin
  3. Place on greased baking sheet and spray with coconut oil
  4. Season with salt and pepper. You could also use cumin, corriander or cayenne pepper!
  5. Bake chips for 10min. then flip and bake another 10min. on other side.
  6. Squeeze fresh lime juice when done!

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Don’t forget to slice and peel your clementines too!

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Put it all together!

Place 1 tablespoon of guacamole to each chip and place small slice of clementine on top of that and enjoy!

I love that this appetizer is gluten free, dairy free, no saturated fats and it’s vegan! Your family won’t even notice!

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To learn more recipes like this or customized meal plans contact me at jessica.cook04@gmail.com

 

Dietitian Services

Hello my svelte community! Many people have been asking me which services I provide and I am happy to fill you in on services I currently offer! πŸ™‚

I have helped countless people achieve their ideal body, reduce medications, improve their energy and develop a knowledge based, healthy relationship with food. You can look svelte for life with my easy tools, tips and tricks. No gimmicks, just results!

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$75 Initial Consultation – Includes:

  • Customized meal plan for personal goals, preferences and allergies
  • Grocery List
  • Healthy meal and snack recipes
  • Guidelines on macro-nutrients
  • Food diary guidelines
  • 1 hour session focused on your goals and personal plan for the next 3 months
  • 24 hour access to registered dietitian

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$35 Follow up Consultation – Includes:

  • Check in on weight, measurements, food diary, goal achievement and meal planning
  • Problem solving
  • Additional recipes to achieve goals
  • 24 hour access to registered dietitian

sweet-potato-souffle

$ Customized Meal Plan- Includes:

 

  • Customized meal plan for personal goals, preferences and allergies
  • Grocery List
  • Healthy meal and snack recipes

All of my sessions can be done in a public location, via skype or email.

For all inquiries please email me at jessica.cook04@gmail.com or by cell phone 561-601-2514.

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Payment for services will be collected before consultation date.

I truly look forward to making you svelte while developing a healthy food based knowledge to achieve your ultimate dream body!

 

 

 

 

 

Easy Low Carb “Spaghetti” Dinner

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Who wants spaghetti with meat sauce?! πŸ˜πŸ™‹πŸ Well not exactly! πŸ˜‰ This is a healthier, vegan version also lower in carbs by using spaghetti squash! πŸ˜ŠπŸ‘ŠπŸ’₯ I honestly love spaghetti squash there is so much you can do with it… Mac n cheese, pad Thai, stir fry 😱 Yummy!! This was part of my meal prep for the week and was super easy! πŸ˜‹

I sautΓ©ed these veggies first:

1/2 diced onion

2 cloves minced garlic

1/2 diced yellow pepper (my fave)

1 large sliced zucchini

Saute in extra virgin olive oil

Then add tomato sauce, spaghetti squash plus herbs. I prefer to use organic, no sugar added tomato sauce with few ingredients and low sodium then added roasted spaghetti squash with chopped parsley and basil! πŸ…πŸ†πŸƒ

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I usually roast my spaghetti squash cut side up at 425 degrees for 45 minutes then remove with a fork! I can’t wait to eat this for lunch today!! Once you start making half of your meals veggies you automatically look for svelte!

You could add almond mozzarella cheese, part skim mozzarella or parm. Other veggies that work in this dish are mushrooms, spinach or kale! For more protein you could even vegan or low fat turkey sausage or meatballs! Enjoy!

Check out this page for more easy ways to prepare spaghetti squash https://www.quickeasycook.com/spaghetti-squash/