Lil Miss Fitness Freak

"And though she be but little, she is fierce"

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Muuufffiin Mondays

Hey Friends,

Happy Monday! Fresh start to the week.

What are your goals this week?

Today I’m hoping to tackle some ice cream, which I haven’t had in about 2 months so I’m trying not to work myself up about it too much because I do have a hint of excitability about it because it’s Jays, and I truly do love Jay’s homemade creme de la creme and I miss it. Wish me and my tummy luck.

So, I’m starting off this week with a recipe as I made some muffins to take to the gym last night and I got asked for the recipe.

Now, I have been experimenting with flourless baking for a while and now have ventured into making my own blends up and they still have been working nicely. The basic idea comes from a few very good recipes that everyone that I have baked them for has lapped up, so check them out here and here. If you’re okay with oats, here is another goodie! Gluten-free baking can be tricky because the ‘flours’ often leave the goodies dry, tasteless or they just fall apart due to lack of structure. Hint hint gluten is a protein and gives goodies structure.

What I have found is that the ‘formula’ in these recipes has always turned out nicely and although they are more dense than your traditional goodies, most people don’t mind it because they are so moist due to the heavy hand on the healthy fats.

Yes friends, healthy fats.

The base of all of these recipes is nut butter. So rather then flour bases, you use fats and they turn out great!

Fat is not bad, fat is flavour. Remember that!

So any who, want some muffins that will leave you more satiated than a traditional sugar-laden muffin? Well checky checky.


So onward we go to the recipe.


The basics.

Peanut Butter Apple Muffins

Gluten-free, Sugar-Free, Dairy-Free

Makes 12 muffins

Preheat your oven to 350 degrees. In a bowl combine the following wet ingredients:

1 cup (about 250g) natural peanut butter

1/2 cup (about 125g) apple butter

125g (or more) shredded apple

1/4 cup (about 65g) liquid egg whites (or a whole egg, I was out)

125ml unsweetened cashew milk (or other liquid)

1 tsp vanilla extract

Mix those in your bowl and then add the following dry ingredients:

1 tbsp coconut flour ***

1 tsp cinnamon (or more)

1 tsp baking powder

1 Stevia packet (adjust for sweet tooth)

*** if you don’t have coconut flour, you should be okay to reduce the milk by half

***Feel free to add other mix-ins: nuts, raisins, etc


Here is the consistency you are looking for.


Thick but still pourable.

Once you have combined everything, pour into a muffin tin lined with liners. Pop in the oven for about 20 minutes (rotate once half way through) or until they are just firm to the touch. Remove from the oven and place on a cooling rack and allow to cool and set for at least 15-20 minutes.


Then enjoy!

Macros for each muffin if you’re interested. 

Cals: 160 Carbohydrates: 12g Fat: 11g Protein: 6g Sugars: 8g Fibre 2g


These lil babies should be put in the fridge as they don’t have any preservatives to keep them as fresh like a typical processed goodie would be if left on the counter.

Tell me what you think if you try them out 🙂


Have you had success with gluten free baking?

Favourite gluten free products?



Sending Out Rays Of Happiness

Guys, I’m beaming today and I just had to share.

Happiness is contagious right? I hope so because then I can pass some of this here joy onto you all!

So legit, after this mornings exam I walked out feeling just totally exhausted (two 8:30 exams in a row will do that to you…)

Oh and I totally aced that thing…yeah those feelz

Then walked home, rocked an hour nap and literally BOOM. I woke up and I had a goofy, massive smile plastered on my face for the rest of the day and one that just kept getting bigger and bigger as the day trekked along.


My happiness resulted in a bunch of baking…

Chocolate Covered Katie’s Gingerbread Banana Bread for all to snack upon..


The seafood fried rice I made for Rita and her friend when she came over for dinner.


The crockpot chicken and potatoes I had going for Emily, who is locked in her room with 4 take home exams and 2 exams this week…


The pistachio crusted Moroccan seasoned halibut I made for myself for dinner…


My goofy happiness increases with seeing my Dad for the afternoon


And stuffing all the goodies he brought with him (including yet another can of lobster meat) into my freezer with glee.

Bless his heart. #ImSpoiled


It also increased while simply walking through the mall and getting rained on with Christmas EVERYWHERE.


Did I mention I love Christmas?

But you know what put the gooofiest of goofy smiles on my face this evening…



The fact that after years of looking, I found the perfect, fluffiest onesie.

As I said in my Facebook post:

Being an adult is overrated.

I’m gunna this penguin suite like its my job.

Happy Wednesday Friends, I hope you have a lil pep in your step because it’s a fun mood to be in.

If you need a lil help, click on the picture and laugh along with the cute lil orangutang to get’cha started.

Screen Shot 2015-12-09 at 10.03.01 PM



Swirlin’ And Whirlin’

Hey Friends

Another recipe droppin in on ya real quick. I mentioned in my last recipe post (my Chocolate Raspberry Truffle Pronuts) that I brought in two batches of goodies to the gym last week, the pronuts and one batch of a lil something something that I didn’t share.

I just wanted some mystery mmmkkay?

I’m sure you were just dying to know right? Right?? 😛

Anyways, so I saved a whole bunch of nanners from the dumpster of doom at work because apparently the second a banana starts to look too brown, it’s too unappealing to buy…

I truly don’t see how everyone else can’t look at these brownin lil guys as a world of possibilities like I do, but hey, maybe I’m just weird.

Almost dead looking bananas have so many potential uses!

Of course you have your traditional use

I would reduce the sugar in this bread as I think it would be sweet enough with a lil bit of Stevia only.

Banana Bread thanks to Yammie’s Glutenfreedom.  For a Paleo version, check this recipe out. For the Paleo version, I would sub apple sauce or butternut squash puree for 1/2-3/4 of the butter and use coconut oil or coconut butter for the rest.

But what other cool things can you use them up in?

ICCCEEE CREEAAM. Eddie Murphy voice anyone? Two Peas And Their Pod mixed probably two of the best ingredients together into this yummy, simple and light treat. Peanut Butter and banana.

Pancakes. These Paleo cakes are from the Paleo Plan and are a version of the simple, few ingredient banana pancake recipes that are constantly floating around. For a version that has a bit more protein, try my take on the 3-ingredient pancake.

3-Ingredient Banana Pudding | #paleo #dairyfree

Chia Seed Pudding. Steph, It really is stupidly easy aaaannd Paleo. Great job on shining a light on a snack that is guilt free, sweet and full of hearty and healthy fats. 😀

This is just a short list! So many uses.

So for those who don’t like nanners

Who are you?!?

Just kidding…Kinda. 😛

So what did I end up making with my deathly looking nanners?

Banana Bread.

I know, I know, boring right?

Why, when she just talked about all these cool uses did she make the most unoriginal thing you ask?

Well because I wanted to.

No, but really I had this idea in my mind that I wanted to bring to life and well they kinda looked portrayed that image. You know those beautifully swirled or marbled banana bread recipes you always see? Well that’s what I had in mind, BUT then I went and made it a swirl toppin rather than marbled all the way through AND THEN I went and used carob instead of chocolate AND THEN I made them into bars instead of a loaf because bars are more user friendly.

20140827-214418-78258580.jpgOh and I added some peanut flour for some protein and lil nuttiness cuz you can’t go wrong with anything peanutty.

So there. Creativity.


Not as pretty as I wanted because I’m no swirlin and whirlin expert but hey, for a total experiment, they turned out well and everyone at the Pulse (my gym) gave me good reviews on them.

Score one for the nanner bars!

It was an interesting lil process that I will showcase in film following the recipe. So here she is.


Carob Swirl Banana Bread Bars

Makes 9 large bars.

Macros: Cals: 180 Carbs: 22 Fat: 8 Pro: 8 Sugar: 6 Fiber: 5

In a large bowl combine the following dry ingredients:

  • 1 cup rolled oats, ground into a flour
  • 1/2 cup rolled oats kept whole
  • 2 tbsp coconut flour
  • 2 tbsp flax meal
  • 1 tsp baking powder
  • 3 Stevia packets (or more to taste)
  • 1 tsp cinnamon (or more to taste)

In a second, smaller bowl, combine the following wet ingredients:

  • 300g very ripe banana, mashed (reserve 9 slices for a topping if you wish)
  • 1/4 cup unsweetened vanilla almond milk + a few tbsp reserved for topping
  • 4 tbsp chunky natural peanut butter
  • 1/4 cup plain, 0% greek yogurt
  • 1/4 cup liquid egg whites
  • 1 whole egg
  • 1 tbsp coconut oil, melted
  • 1 tsp vanilla extract

You will also need 1 tbsp of unsweetened carob powder and 2 tbsp (30g) of peanut flour or PB2 but don’t mix those in yet.

Directions: Preheat the oven to 350 degrees. Combine all of your dry ingredients and ensure there are no lumps. In your other bowl, mash your banana and whisk in your egg. Combine the rest of the wet ingredients into that bowl. Fold your wet into your dry. Take a few tbsp of your batter (about 3-4 heaped tbsp) and mix that with your carob powder in a separate bowl. If that batter becomes too dry, add a tbsp of almond milk. Add your 30g of peanut flour to the rest of your batter along with a few tbsp of almond milk.

Pour your larger quantity of batter (the peanut flour one) into a sprayed square tin or glass dish. Or be cool like me and use a non stick rubber thingy.

20140828-211452-76492898.jpgBlob your carob mixture in various areas on top of the peanut mixture.

20140828-211450-76490823.jpgThen take a knife or toothpick and use it to swirl and whirl the carob mixture in with the peanut mixture to marble the top.

20140828-211451-76491794.jpgPlace your reserved sliced nanners in the middle of each *invisible* ninth of the bread.

20140828-211450-76490071.jpgThen toss’er in the oven and bake until the top is firm and a toothpick comes out clean when inserted into the bars. Sorry I threw out my sticky with the time on it but these took at least 30 minutes BUT keep an eye on it as I find different dishes bake slower vs faster.

20140827-214420-78260930.jpgWhen it’s done, remove from the oven and leave it in the tin to completely cool before ploppin it on a plate to divvy up into your 9 bars.

20140827-214420-78260326.jpgAnd enjoy these massive bars!

20140827-214419-78259743.jpgFeel free to add your own touch with walnuts or even some carob or chocolate chips. Also, if you don’t have carob powder (it’s a dairy and caffeine free alternative to chocolate), feel free to use unsweetened cocoa or cacao powder instead. Just ensure to adjust the sweetness as carob is naturally much sweeter.

I hope you like them if you make them. Tell me about them if you do! 😀

What’s your go to use for almost dead nanners?

Most random banana recipe?



Chunky Monkey Protein Muffins…or Pronuts

Hey Friends,

I love the chunky monkey combo. Nuts, banana and chocolate. What’s not to love?

I made this combo into a very successful peanut butter spread and now I have finally turned it into a muffin to enjoy every days for my afternoon snackage.

IMG_4329Weekend food preppin..

IMG_4337Aren’t those chunks of banana wonderful? I think so 😉

This week I even made them into pronuts just because I felt like having a donut shaped snack again…

The only difference is that the baking time is reduced to about 13-14 minutes.

I hope you like’em 🙂

IMG_4344Chunky Monkey Protein Muffins

Gluten-free (can also be made lactose free if using a lactose-free whey)

Makes 6

Per Muffin: 141 Calories 16g Carbs 5g Fat 10g Protein 2g Sugar (from fruit/vegetables only) 4g Fiber

Dry Ingredients:

  • 1 cup gluten free oats (ground into a flour)
  • 1 scoop Diesel Chocolate Peanut Butter Whey (or I have used Vanilla Probiotic Whey. Chocolate would work well here too)
  • 2 tbsp coconut flour
  • 2 tbsp flax meal
  • 1 tsp baking powder
  • 2 tsp Stevia Balance in Chocolate Royale (can sub with unsweetened cacao/cocoa powder + Stevia)
  • 20g of chopped walnuts
  • 1/4 ounce of raw cacao nibs

Wet Ingredients:

  • 1/2 cup liquid egg whites
  • 1/3 cup unsweetened almond milk
  • 1/4 cup butternut squash puree (surprised to see this? Promise you won’t taste it and it makes for the most moist (sorry..) baked goods!)
  • 1/2 tsp banana extract
  • 2-3 tbsp water if the batter is too dry

Additional Add-In:

  • 50g diced banana

Directions: Preheat the oven to 350 degrees. In a large bowl, combine all the dry and whisk to get out any lumps of coconut flour. In another bowl, combine all of the wet and whisk until smooth. Fold wet into dry and add more water if needed. Fold the banana chunks into your batter than pour into 6 sprayed muffin or donut tins. Bake in the oven for 18-20 minutes or until the top is firm but still has some bounce. ***Always remember that whey will dry out your baked goods if you over bake. It’s best to take them out a lil bit earlier an let them stay in the tin to set.***

Like I said earlier

20140306-142701.jpgThey make good donuts too. 😀



PB&J Pronuts

PB&J pronutHey Friends,

Ain’t No Stoppin’ My Pronut’in Game


What combo is more classic than Peanut Butta and Jelly?

Of course, being difficult, I don’t think I have actually ever had a PB and J….

I was allergic to peanut butter as a child okay!

Yes now I know I was missin out on life!

Okay so I wasn’t actually allergic….You see it was more that my allergist didn’t let me have any because I was pretty much a bubble child.

In other words I was practically allergic to everything. Due that lil situation, my doctor said it would be best to avoid some of the most common food allergens



So sad.

Thankfully for me, I was perfectly fine with it when I was finally allowed to test’er out after puberty (that’s the rule. Avoid until your body goes through one of it’s most dramatic changes before trying foods that you are born sensitive with). #TasteBudsBlown Oh and that’s all natural peanut butta friends, none of this Skippy crap.

So, did I finally make my PB and J?


Instead, I fell in love with another sammich

Peanut butter, banana and honey. Mmmmm. Drool.

Oh and you have to heat it up. It’s a rule. Even better?


The only time I will ever miss eating bread…


Wow I’m getting off track here. Typical. Back to my original thought

PB and J… right?

Yes, anyways I decided that the raspberries looked good in the grocery store last week and I did run out of my Chocolate Orange Pronutsso I was in need of a new snackie. Hmmm raspberries and what? An obvious choice came to mind…

Peanut butter! Of course, when does this not come to mind?

And since donuts are still rulin my baking game they were developed into these:

IMG_4011So there you have it. How my version of a PB&J pronut came about.

PB&J Pronuts

Makes 6

Per Pronut:

Calories: 137 Carbs: 15 Fat: 5 Protein: 11 Fiber: 4 Sugar 2

Dry Ingredients:

  • 1 cup of gluten free oats, ground into a flour
  • 1 scoop Cellucor Peanut Butter Marshmallow Whey (Any peanut butter whey would do, or vanilla)
  • 2 tbsp peanut flour (I use protein plus flour brand)
  • 2 tbsp flax meal
  • 1 tbsp coconut flour
  • 1 tbsp almond meal
  • 1 tsp baking powder

Wet Ingredients:

  • 1/3 cup unsweetened almond milk
  • 1/3 cup liquid egg whites
  • 1/4 cup unsweetened apple sauce
  • 2 tbsp water (may need more or less depending on your whey)
  • 1 tbsp natural CHUNKY peanut butter
  • 1/2 tsp peanut butter extract (I use LorAnn Oils)


  • 50g (or more) fresh raspberries

Directions: Preheat the oven to 350 degrees. In a large bowl, combine all of your dry ingredients. Ensure to get out any lumps of peanut or coconut flour. In a smaller bowl, add your peanut butter and almond milk. Microwave for 30s to a minute so that your peanut butter will soften a bit. Stir well to break up the peanut butter chunks. Add your apple sauce next and stir. Than add the rest of your wet ingredients and stir again. Add your wet to dry and combine. Break up your raspberries and fold those into the batter, leave a few of the pieces for a nice topping. Divide your batter into 6 sprayed donut molds, top with the leftover raspberries and bake in the oven for about 8-10 minutes or until they are golden, firm (but with a slight bounce back) to the touch OR when a toothpick comes out clean. Be careful not to over bake as the whey will than make them drier. Let cool before removing from the pan and enjoy!

*Refrigerate the leftovers as they don’t have any preservatives to keep them fresh when left out in the open for long.

I was quite pleased how they came out. Despite only having ONE tablespoon of peanut butter, the peanutty aroma was amazing! I have my lovely peanut butter extract to thank for that one. Let’s not forget that besides being tasty these pronuts also pack a nice lil nutritional punch for a quick snack.

  • 11 grams of protein in one of these lil babies!
  • 4 whole grams of fiber
  • 11% of your iron for the day
  • 10% of your calcium
  • Gluten-Free
  • No refined sugars

I did good! 😉




Cinnamon Raisin Oatmeal Donuts…A La Dean

Why are there only a small handful of people who like oatmeal raisin cookies? They were my favourite too!!

Hey Friends,

So I mentioned yesterday that a friend and “professional spotter” of mine at the gym made a special request for donuts. More specifically he wanted his favourite cookie

Turned into a healthy donut.

So how did they turn out?

He loved them. Happy day!

So since they were well received I will post up the recipe as promised. Now, be aware that these are NOT gluten or dairy free. You can however make some simple swaps to change that if you wish. I will make some suggestions as to how to do that in brackets beside the original ingredient used.

IMG_3985Dean’s Cinnamon Oatmeal Raisin Donuts

Makes 7-8 donuts

Wet Ingredients:

  • 1/2 cup plain non fat greek yogurt (can probably sub more apple sauce OR coconut yogurt, just adjust liquids)
  • 1/3 cup unsweetened apple sauce
  • 1/3 cup liquid egg whites
  • 1/2 cup unsweetened almond milk
  • 1/2 cup water
  • 1 tsp vanilla extract
  • 1/2 tbsp coconut oil, melted

Dry Ingredients:

  • 2 cups of rolled oats, ground into a flour (can sub gluten free oats here)
  • 1/2 cup rolled oats, left whole (same as above)
  • 2 tbsp flax meal
  • 2 tbsp almond meal
  • 5 Stevia packets
  • 1 tbsp cinnamon
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 cup raisins

Directions: Preheat the oven to 350 degrees. Combine all of the dry ingredients (except the baking soda), in a large bowl. Combine all of the wet ingredients in a separate bowl (except coconut oil as it would harden once it hits the cold liquids). Add wet to dry, coconut oil and baking soda and combine until it comes together. Quickly pour the batter into 7-8 (depending on size of your donut pan) sprayed donut molds and toss in the oven for about 15-18 minutes OR until firm and golden brown on the top.

If you are making 8 donuts (they are quite large), each donut is:

Calories: 180

Fat: 4g

Carbohydrates: 30g

Protein: 7g

Fiber: 5g

Sugar: 9g (all from the raisins)

Adjust the raisins if you are watching your sugar but hey, overall they are not too bad. No refined sugars, no weird artificial sweeteners and no unhealthy fats in sight for this childhood favourite treat. As a bonus, there are 7 whole grams of protein coming from all whole food sources (greek yogurt and the egg whites), 5 grams of filling fiber and some healthy fats from the almonds and coconut oil.

Hope you enjoy them! 🙂



Apple Vanilla Spiced Chestnut Muffins

Hey Friends,

So I mentioned in my last post that I was planning on testing out another version of the chestnut flour muffins

Ones with



Nut butter..Of course.

So I baked up a batch last night and carted one around for my snack during my Personal Training staff training day today to sample. They were very good! Even more moist than my last batch! Moist…I know I know, so many people hate that word but hey, what other word should I use??

IMG_3903Oh, and my boyfriend devoured three in one go last night too…so yeah, they are yummy lil healthy muffins 😀 Thumbs up.



PLUS They are gluten free and dairy free for all us problematic tummy peoples.

So here ya go.

Apple Vanilla Spiced Chestnut MuffinsIMG_3911

Serves 12

Stats: Cals: 115 Carbs: 14g Fat: 4g Protein: 7g Fiber: 4g Sugar: 2g

Dry Ingredients:

  • 1/2 cup + 2 tbsp chestnut flour
  • 8 tbsp coconut flour
  • 1/4 cup oat bran (gluten free)
  • 1/2 cup rolled oats (gluten free), coarsely pulsed
  • 1 scoop vanilla whey (I used Schinoussa New Zealand Probiotic Vanilla Silk)
  • 3 tbsp flax meal
  • 4 Stevia packets
  • 1 tsp vanilla bean powder (Natural Traditions, if you have it)
  • 1 tsp cinnamon
  • 1 tsp baking powder

Wet Ingredients:

  • 3/4 cup liquid egg whites
  • 1 cup water
  • 1/2 cup unsweetened almond milk
  • 1/3 cup unsweetened apple sauce
  • 1/2 tbsp coconut oil, melted
  • 2 tsp vanilla extract


  • 2 tbsp natural almond butter (I used crunchy)

Directions: Preheat the oven to 350 degrees. Combine all of your dry ingredients in a large bowl. Combine all of your wet in a separate bowl, leaving the coconut oil for last as it will get chilled and re-solidify. Fold your liquid ingredients into your dry until combined. Spray 12 muffin tins and fill each about a 1/3 of the way up with batter. Add 1/2 a tsp of your almond butter to all 12 muffins then cover the rest of all of the muffins with your remaining batter. Bake for approximately 15-18 minutes, rotating about 1/2 way through, or until the tops are firm to the touch and the sides begin to pull away from the sides. Let cool, pop out of the tins and then enjoy.

Feel free to make these muffins your own too….

  • Add pieces of nuts in the batter for some crunch (walnuts, almonds)
  • Add a vanilla glaze on top for a cupcake like feel (Vanilla protein powder (casein or whey) + water/almond milk + optional sweetener= thick icing)

…just don’t forget to share your creations with me 😀

Happy snacking!