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’‹

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! ✌

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!

weekly-meal-planning

$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

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$ 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/

Cookies & Cream Protein Muffins

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Happy Valentine’s Day! ❀

Valentine’s really isn’t about being in a relationship it’s more about the chocolate right?! I thought so! πŸ™‚

So I made this insanely delicious recipe for cookies & cream protein muffins, which were also inspired by the newest and super yummy Quest bar! This protein muffin is low calorie, but so creamy and chocolately it’s great for V-day and the other 364 days of the year! I promise you will get hooked!! (Also known to cure PMS symptoms ladies!) Remember chocolate helps release feel good chemicals in the brain such as dopamine and serotonin, so feel free to use this recipe if your feeling moody, depressed, wanna get someone in the mood πŸ˜‰ or in order to repair damages after an argument! Your choice!

Recipe:

Ingredients:

1 Scoop Cellucor Chocolate Molten Protein Powder

1 Scoop PlantFusion Cookies & Cream Protein Powder

1 Cup Sugar free Fat free Cheesecake Pudding

3/4 Cup Spelt Flour

1/4 Cup Almond Flour

2 Tablespoons Ground Flaxseed

1 tsp Vanilla Extract

1/2 tsp Baking Powder

1 Tbsp. Cocoa Powder

1/4 tsp Salt

6 Egg Whites

1 Cookies & Cream Quest Bar

Cooking Spray

Directions:

1. Preheat oven to 350 degrees fahrenheit

2. Add muffin liners to muffin pan and spray with cooking spray

3. Mix all ingredients, besides Quest Bar, and until blended until smooth

4. Pour batter into muffin tins. Should make 9 muffins

5. Cut Quest Bar into 10 pieces

6. Place one square on top of each muffin and eat the tenth piece! πŸ™‚

7. Bake muffins for 22-25 minutes until cooked through

8. Cool for 10 minutes then enjoy!!

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Nutrition Facts:

Makes 9 Muffins

Per Muffin: 115 calories, 2.5g fat, 6g carbohydrates, 11g protein, 4g fiber, 8mg cholesterol

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Kisses & Hugs,

Β Jessica

Pumpkin Protein Mug Cake

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Sick of pumpkin yet?! Didn’t think so! Pumpkin is so delicious and can take on savory or sweet flavors. I use pumpkin in baked goods such as muffins, cake, cookies or breads, curries, soups, lasagna, smoothies… ok you get it I’ve used it in everything! Well yesterday morning I decided I was sick of my usually greek yogurt with berries an opted to make this super yummy mug cake which not only cooks in two minutes, but is also the perfect fuel for your morning work out!

This mug cake is packed with protein, low carb and full of nutrients such as fiber, potassium, vitamin A and vitamin C. May I also mention that pumpkins have 30% more potassium than bananas plus they are lower in carbohydrates than bananas, so they are perfect to add to shakes or baked goods and to ward off leg cramps! This mug cake was so filling you won’t even know its low calorie as well!

Ok Here’s The Recipe:

Ingredients:

2 Egg Whites

1 tsp Vanilla Extract

1 Scoop Cellucor Cinnamon Swirl Whey Protein Powder

1 Tbsp. Almond flour

1 Tbsp. Unsweetened Almond Milk

1/4 Cup Canned Pureed Pumpkin

1 tsp Cinnamon

1 tsp Pumpkin pie spice

1/4 tsp Baking powder

2 Packets Stevia

Topping:

2 Tbsp. Non-fat Plain Greek Yogurt

2 Tbsp. Canned Pureed Pumpkin

1 tsp. Cinnamon

1 Tsp. Pumpkin Pie Spice

1 Packet Stevia

1/2 tsp Vanilla Extract

Directions:

1. Mix all ingredients and pour into a greased microwave safe dish and microwave for 2 minutes on high.

2. Mix ingredients for toppings and pour onto mug cake.

3. Sprinkle cinnamon on top and enjoy!

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Nutrition Facts:

272 calories, 6g fat, 18g carbohydrates, 42g protein, 8g fiber, 35mg cholesterol

Love,

Jessica

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