Pumpkin Almond Butter Protein Brownies with Rich Ganache Frosting! Gluten free and grain free! 😊

Birthdays have been in abundance recently in my world! My birthday was August and my mom & boyfriend in September, so I had to make these pumpkin almond butter protein brownies to celebrate! And it’s pumpkin season again y’all!! Plus the rich fudgy ganache is OUT OF THIS WORLD!!! 🌎 They are grain free, gluten free and can be made dairy free too just use a vegan protein powder! 

I don’t know about you but my favorite way to celebrate birthdays is with chocolate so these seriously hit the spot! You honestly can’t even tell they are made with healthy ingredients! Soooo much better than the boxed mixes and wayyyy better than pre made frosting which is full of garbage such as partially hydrogenated oils, sugar and vegetables oils! 


Ingredients:

  • 1 cup mashed pumpkin
  • 1 mashed banana
  • 1 scoop vanilla protein powder
  • 2 tbsp coconut flour
  • 2 tbsp unsweetened cocoa powder
  • 3 tbsp almond butter
  • 2 eggs
  • 1/4 cup maple syrup
  • 1/2 tsp baking powder
  • 1/4 tsp sea salt

Directions:

Mix all wet ingredients including pumpkin and banana and mix until smooth. Add dry ingredients and fold in chocolate chips.

Bake brownies in a greased 9 X 9 pan and bake at 350 degrees Fahrenheit for 30min. Then let cool. 

Frosting 🍥

Add 1.5 cups  enjoy life foods chocolate chunks, 1 tbsp almond butter and coconut cream ONLY out of 1 can of lite coconut milk. Microwave or heat all ingredients until chocolate has melted. Pour on top of brownies and place brownies in the freezer for 15min or in the refrigerator for 30mon. Then take out 5 min before serving (or eat straight out of the freezer which I did and they are awesome!) and enjoy! 😎✌🏼

Happy Birthday all you Leos and Virgos! 🎉🎂💕🦄

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! 🙂

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

weight-loss-opener-300x200

$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.

IMG_2978

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!

 

 

 

 

 

Low Carb Vegetable Moussaka

IMG_2221

 

I have been craving this delicious comforting moussaka for so long I decided to re-create with a vegetable twist. Now I love traditional moussaka with delicious lamb in a tomato sauce with creamy potatoes, béchamel and crispy eggplant, but now that I have gone into a phase where I’m consuming low carb, vegetarian meals I needed to revamp this recipe.

This recipe was adapted from the Mediterranean Cooking Cookbook by Jacqueline Clarke and Joanna Farrow, which is a great book filed with yummy, authentic mediterranean dishes! Check it out! But like I said I wanted to lower the carbohydrates just a tad.

This dish is loaded with fiber, lean protein, vitamin C, potassium and iron. Not to mention it is the perfect comfort food for a cold winter day. Not that I have those in South Florida, but you get the point!

Recipe:

Ingredients:

1 eggplant sliced

1 16oz can low sodium canned chickpeas

2 8oz cans tomato sauce

2 zucchini

2 yellow squash

1 cup baby bella mushrooms

1/4 cup parmesan cheese

3 eggs

1 1/4 cup non-fat plain Greek Yogurt

2 carrots

1/2 yellow onion

2 tsp herbs de provence

Salt & Pepper

2 tsp extra virgin olive oil

1 tsp cumin

1tsp cinnamon

1 tsp garlic powder

1tsp red pepper flakes

Directions:

1. Preheat oven to 350 degrees fahrenheit

2. Slice eggplant crosswise and salt in a colander to release liquid

3. Dice onion, carrots, mushrooms, zucchini and squash

4. Heat large skillet to medium high heat and add 2 tsp. extra virgin olive oil

5. When skillet is heated add onion and carrots and sauté for 3-5 minutes until tender

6. Add spices, salt & pepper and add zucchini, squash and mushrooms to skillet

7. Saute vegetables until tender about 5-7 minutes

8. Remove eggplant from colander and dry with paper towel

8. Heat another skillet with extra virgin olive oil and sauté eggplant slices 1-2 minutes per side

8. Add 2 cans of tomato sauce and add canned chickpeas after they are drained and rinsed with cold water and cook until warmed through

8. Make sauce mixture by combining eggs, pepper, salt and Greek yogurt then set aside

9. Add one layer of sliced eggplant to 13 x 9 baking dish that has been sprayed with olive oil spray top with cooked vegetable mixture

10. Add another layer of eggplant and top with rest of cooked vegetable mixture

11. Pour bechamel sauce over vegetables and sprinkle with parmesan cheese

12. Bake moussaka for 45min. until golden brown

13. Let moussaka cool for 10-15min before serving

14. Enjoy!

IMG_2220

Nutrition Facts:

Makes 12 servings

Nutrion per serving: 139 calories, 6g fat, 14g carbohydrates, 9g protein, 61mg cholesterol, 4g dietary fiber.

IMG_2219

Have a great day!

Love,

Jessica

Mushroom & Artichoke Spaghetti Squash

IMG_1992

 

Alrite not sure if you are aware, but I am absolutely OBSESSED with spaghetti squash! I make it will pesto, marinara sauce, vegan meatballs, curried, baked… ok you get it! It’s so delicious and a great low carb, high fiber substitute for pasta. Generally, I slice the spaghetti squash open, scrape the seeds out, spray with olive oil and bake for 45min at 400 degrees. Then scrape out the squash with a fork to create delicious strands of “spaghetti” and add which ever flavors you desire!

Today I decided to do a classic mushroom, lemon, garlic and white wine sauce on my spaghetti squash and added artichokes for extra yummy flavor. I served this dish with steamed green beans, but add whatever vegetables or a salad if you like!

This vegetarian dish provides fiber, vitamin C, vitamin D, magnesium, vitamin B-6, potassium, manganese and niacin. Plus it is low on the glycemic index and is perfect to serve people that may have diabetes or pre-diabetes. Using low sodium vegetable stock versus chicken stock helps to reduce cholesterol in the dish, but without sacrificing flavor!

Recipe is below:

Ingredients:

1 Spaghetti Squash

1 Lemon

1 can Artichokes (quartered and packed in water)

1 tsp Fresh Rosemary

1/2 cup Low Sodium Vegetable Broth

1 cup Baby Bella Mushrooms

2 Cloves Garlic

1/2 White Onion

1/2 cup White Wine (I used Sauvingon Blanc)

2 tsp. Italian seasonings

Salt & Pepper

Directions:

1. Preheat oven to 400 degrees fahrenheit

2. Cut squash in half lengthwise and scrape out inner seeds. Place squash on foiled baking sheet. Spray squash with olive oil spray and season with salt, pepper and italian seasonings.

3. Roast squash for 45 minutes until tender. Scrape out the squash with a fork and set aside.

4. While squash is roasting dice onion and garlic gloves.

5. Clean baby bella mushrooms with damp paper towel and slice.

6. Spray non-stick skillet with olive oil and heat on medium high.

7. Saute onions and garlic for 3 minutes until tender. Then add sliced mushrooms.

8. Drain artichokes and slice into smaller pieces.

9. Add white wine to pan to deglaze after onions, mushrooms and garlic have sautéed for about 8 minutes.

10. Let wine cook for about 2 minutes then add lemon juice and vegetables stock.

11. Add rosemary, artichokes and cooked spaghetti squash.

12. Season with additional salt and pepper if desired.

13. Warm all vegetables through and add parmesan cheese if desired.

14 Serve & Enjoy! 🙂

DSCN0209

 

Nutrition Facts:

Serving size 2 cups:

189 calories, 5g fat, 23g carbohydrates, 11g protein, 4g fiber, 26mg cholesterol.

Might just snack on some of this cold out of the fridge tonite! haha…. Happy cooking!

Love,

Jessica

Cinnamon Pumpkin Protein Muffins!

Get ready for pumpkin season with Cinnamon Pumpkin Protein Pancakes!
Get ready for pumpkin season with Cinnamon Pumpkin Protein Pancakes!

Soooo I am totally obsessed with pumpkin and although it’s not officially fall I thought I would let you enjoy this delicious recipe a little early! 🙂

Pumpkin is an incredible ingredient not only because it is delicious, but it is also packed with fiber, vitamin A, and potassium. Plus these muffins are high in protein as well as fiber to keep you full sans eating a ton of calories! These muffins work perfect as a quick breakfast or a sweet snack. Enjoy!

Recipe:

Cinnamon Pumpkin Protein Muffins:

3 egg whites

1/4 cup organic pumpkin puree

1 1/2 scoops vegan vanilla protein powder

1/2 tsp baking powder

2 tsp cinnamon

1 tsp apple pie spice

1/2 cup unsweetened almond flour

2 Tbsp. Almond flour

2 Tbsp Stevia

1 tsp vanilla extract

Cinnamon Pumpkin Frosting:

1/3 cup non-fat plain Greek yogurt

2 Tbsp. pumpkin puree

2 packets Stevia

1 tsp cinnamon

Directions:

Preheat oven to 350 degrees.

Mix all muffin ingredients in a bowl.

Spray muffin tin and muffin liners with canola spray. Fill muffins 3/4 way to the top. Recipe will fill 6 muffins.

Bake muffins at 350 degrees for 18-22 minutes until cooked through in the center.

Cinnamon pumpkin frosting :

Mix Greek yogurt with pumpkin, cinnamon and Stevia.

When muffins are cooled, top with frosting and dash of cinnamon. Enjoy! 🙂

DSCN0050

Continue reading