Girl Scout Cookie Protein Shake

June 21, 2012 By The Sweaty Betties 1 Comment

If you’re like me, you LOVE, love, LOVE Girl Scout cookies… but there are two problems- #1 they only sell them once a year (this is actually, probably a good thing)

and #2 I can’t stop at just one (box, that is) so they aren’t too “pants friendly” LOL

How about a little shake that gets your “Samoa” fix and keeps you on track to stay in your clothes? uhmmm yes please.

**Recipe from Egg Whites International

8 oz egg whites (8 pumps or 1 cup)
2-4 oz milk of choice (We suggest almond milk) or water (use less if a thicker shake is desired)
- 2 tbsp vanilla sugar free, fat free instant pudding powder*
- 1 tbsp chocolate sugar free, fat free instant pudding powder*
- 1 tablespoon sugar free caramel sauce**
- 2 tablespoons sugar free coconut syrup***
- 2-3 ounces (app ¼ cup) very strong coffee, optional

1. Add all ingredients and pulse in a blender until smooth.

* Optional = substitute protein powder in place of pudding powder!
** try Walden’s sugar free sauces
*** try Torani or DaVinci brands for these syrups

Nutrition (using 4 oz. almond milk)

Calories: 166 Fat: 1.2g Carb: 8g Protein: 26.5g

Filed Under: Breakfast, Desserts/Snacks, Featured, Recipes Tagged With: dairy-free, easy recipe, gluten-free, healthy, low-carb, nutrition, sweaty betties, the sweaty betties

Refreshing Green Summer Smoothie

June 5, 2012 By The Sweaty Betties Leave a Comment

Summer time is a great time for smoothies— so many variations and fun fruits to try. This is a great protein smoothie, so it can be used as a meal replacement if you like

Ingredients:

-8oz. liquid egg whites (I used Egg Whites International)

-1c. frozen tropical fruit mix (pineapple, papaya, mango & strawberries)

- handful of spinach

- 2 tbsp. flax meal (Optional)

- packet of stevia or sweetener of choice to taste

- 1/8-1/4 water for more liquid consistency

spinach, frozen fruit, and liquid egg whites

Mix 1c. liquid egg whites, 1c. frozen fruit, handful of spinach, flax meal, stevia in a blender or magic bullet.

egg whites, fruit and spinach

Add extra water (or juice or almond milk) to desired consistency.— Drink!

Yummy Nutritious Summer Smoothie!!

Makes 1 serving:

Calories: 190

Protein: 27

Carbs: 20

Fat: 0 **

** May add 1-2 tbsp. of flax meal, coconut oil or avocado for healthy fats– will add approx. 4-6g of Fat and 36-54 cal.

GLUTEN FREE, DAIRY FREE, CLEAN EATING, LOW FAT, HEALTHY RECIPE

Filed Under: Appetizers, Breakfast, Desserts/Snacks, Featured, Lunches, Nutrition, Recipes Tagged With: clean eating, dairy-free, easy recipe, gluten-free, healthy, low calorie, nutrition

The Sweaty Betties 5 Day Cleanse

February 29, 2012 By The Sweaty Betties 37 Comments

Hey all you Sweaty Betties!!
We are finished with our cleanse and it is published!! Yay!!

We know that cleanses and detoxes might not be for everyone. We actually admit we even had a hard time with it!

We’d love to have some of you try it out and give us your feedback. We worked very hard on putting it together and we wanted it to have some value, so we are asking for $2.99 for you to have access to it….

Just go to our STORE and purchase– it will be emailed to you

PS if you pay and didn’t get to the download page, email us your confirmation and we will email it to you. We can also do this if you’re ordering from a phone or ipad

Filed Under: Featured, Nutrition, Recipes Tagged With: aubrie richeson, challenges, clean eating, Cleanse, danny j, Detox, Fiber, gluten-free, healthy, low calorie, low-carb, nutrition, real talk, the sweaty betties, truth, weightloss

Almond Coconut Oatmeal Bake (breakfast or dessert)

February 26, 2012 By The Sweaty Betties 10 Comments

image from http://foodhero.wordpress.com/2008/11/01/baked-oatmeal/

Oatmeal Bake (breakfast or dessert)

(revised recipe from Anna Slotnick)

Sometimes the old egg whites and oatmeal breakfast gets a little boring. Maybe you just don’t have time! This Oatmeal Bake you can make the night before and just grab a bar in the morning!

(or we sometimes like to have a bar after dinner for a little something sweet, but not too naughty!)

There are 3 combos we made:

Almond Coconut

Banana Walnut

Apple Pecan

They are all freakin’ awesome and you can create your own combos too!

Ingredients:

2 c. old fashioned oats (not quick oats)

4 scoops vanilla whey (we used Dymatize Elite XT)

1 tsp baking powder

1/4 tsp salt

lots of brisk shaking of cinnamon (2 itsp??)

4 egg whites (or 1/2 c liquid egg whites)

1.5 c cold water (or almond milk if you want)

3/4 c. Pumpkin (or you can use no sugar added applesauce)

Sweetener as desired—4-6 packets of splenda or truvia, 3-4 dropperfuls of lohan (or none)

Then…. this is where the fun starts

OPTIONS–

Coconut & Almond (1/2 c. coconut, 1/4c. almonds chopped)

Apples & Pecans (1 whole apple chopped, 1/4 c. pecans chopped)

Bananas & Walnuts (1 whole banana sliced, 1/4 c. walnuts chopped)

Directions:

1. Pre-heat oven to 350 degrees

2. Mix together wet ingredients – except fruit, nuts, or coconut

3. Mix together dry ingredients in separate bowl.

4. Spray pan with non-stick baking spray or grease with coconut oil (we used a cake pan– 8×13)

5. Mix dry ingredients into wet ingredients – make sure it is distributed evenly. Then add nuts, half of the coconut or fruit. **if doing a banana, line the pan with banana slices

6. Pour mixture into pan and top with extra shredded coconut or extra apple slices

7. Bake at 350 degrees for 35 minutes (make sure a knife/toothpick comes out clean in the center)

They taste amazing when still warm from the oven, but still are delicious when room temp or reheated;)

Cut into 1/4ths. (This makes 4 servings.)

Each serving has:

1/2 c. oats

1 scoop vanilla protein powder

1 egg white

little bit of: pumpkin, sweetener, spices, etc.

29 g carbs (less than 3g of sugar– from fruit and little bit of pumpkin), 33 g protein, 0.5-2g g fat (depending on if using nuts or not)

image from http://foodhero.wordpress.com/2008/11/01/baked-oatmeal/

Filed Under: Breakfast, Desserts/Snacks, Nutrition, Recipes Tagged With: apple, aubrie richeson, clean eating, dairy-free, dessert, easy recipe, gluten-free, healthy, nutrition, pumpkin, pumpkin recipe, sweaty betties, the sweaty betties

Peanut Butter Protein Cake

November 29, 2011 By The Sweaty Betties 9 Comments

Now before we jump into the deliciousness please note that this is not a low-calorie treat. It’s flourless but has plenty of peanut butter. Make it one day as a healthier treat option.

Ingredients
4 egg whites
2 egg yolks
3/4 c sugar substitute (stevia baking blend works REALLY well)
1 c pureed sweet potato (please cook it and peel it first)
3/4 c vanilla protein powder
1/2 c peanut butter
1 tsp cinnamon
1 tsp baking soda
1/2 tsp baking powder

Preheat oven to 350
Whip egg whites until stiff and set aside
Whip sweet potato, sugar substitute and egg yolks until combined, add peanut butter, protein then cinnamon and baking soda and powder. Fold in the egg whites (this is what will make the cake fluffy so take your time).
Place in muffin or other fun tins and bake for 20-25 minutes.

While they are baking whip up this frosting, add all ingredients and stir until combined:
1 c peanut butter
1/4 c sugar substitute
1/4 c brewed coffee (add more if you’d like a more runny frosting)
1 tsp cinnamon
1 scoop vanilla protein

Once your cakes are done, frost them up and thank us later.

Pin It

Filed Under: Desserts/Snacks, Nutrition, Recipes

Ezekiel Bread Sausage Stuffing

November 21, 2011 By The Sweaty Betties Leave a Comment

• 10 Slices Ezekiel Bread
• 12oz lower-fat pork sausage
• 3 T olive oil
• 2 onions, chopped
• 2 cloves garlic, minced
• 2 cups celery, chopped
• 1 cup almonds, chopped
• 2 to 3 cups low sodium chicken stock
• 2 eggs
• 2 teaspoons baking powder
• Salt and pepper, to taste
Directions
Tear Ezekiel bread into small pieces, place on a cookie sheet and bake in the oven at 250 for 10-15 minutes, stirring them occasionally so they’ll all be dry.
Sauté sausage, garlic and onions in skillet until brown, breaking up sausage into small pieces. Drain in colander and transfer to bowl.
Place 3 T. olive oil in same skillet and sauté celery until somewhat tender. Add to bowl.
Remaining ingredients, except broth.
Mix all and then add broth until thoroughly moistened but not really wet.
Place stuffing mixture in a large, greased glass casserole or in 12 muffin tins.
Bake at 325° for 25 minutes covered, 10 minutes uncovered for casserole and 25 minutes for muffins.

Filed Under: Appetizers, Nutrition, Recipes Tagged With: abs, aubrie richeson, danny j, easy stuffing, ezekiel bread, healthy stuffing, healthy thanksgiving, low fat sausage, sausage stuffing, stuffing, stuffing recipe, thanksgiving recipe, the sweaty betties, weightloss

Scalloped Sweet Potatoes

November 20, 2011 By The Sweaty Betties Leave a Comment

• 2 cloves garlic
• 1 yellow onion, chopped
• 1 T. Olive oil
• 2 tsp dried thyme
• 1 cup unsweetened almond milk
• 1 can coconut milk (low-fat is ok to use)
• 2 large sweet potatoes
• 5 small red potatoes (can substitute another sweet potato instead)
Directions:
1. Preheat oven to 350
2. Slice potatoes thinly and set aside
3. Place onion and garlic in a pan and sauté until softened, one soft add in thyme and remove from heat
4. Combine coconut milk and almond milk until mixed well.
5. Layer 1/3 of the potatoes in a sprayed dish and season with salt and pepper, and some of the onions. Continue layering w/remaining onions and potatoes. Pour almond milk mixture over top and bake for 40 minutes.
6. After 40 minutes, increase temp to 425 and bake for 10-15 to crisp the tops of the potatoes.

Scalloped Sweet Potatoes

Filed Under: Appetizers, Nutrition, Recipes Tagged With: appetizer, aubrie richeson, baking recipe, danny j, healthy scalloped potatoes, red potatoes, sweet potato recipe, yam recipe

Greens with Your Beans Soup

November 20, 2011 By The Sweaty Betties Leave a Comment

2 cans black or pinto beans, rinsed & drained
1 T. olive oil
2 medium yellow onions, chopped
3-4 garlic cloves, minced
2 stalks celery
2 medium carrots, sliced
1 32oz container chicken broth
½ tsp thyme
¼ tsp marjoram
1 bay leaf
5 oz spinach

Directions

Heat oil in a large saucepan, add in onions and garlic, cooking until soft. Once the onions are soft, add in carrots and celery, cooking for another 2-3 minutes.
Add in chicken broth, beans thyme, marjoram and bay leaf. Cover and simmer for 20 minutes.
A handful at a time, cur the spinach crosswise to make thin ribbons and add to the soup. Cooking 5-10 minutes then serve.

Filed Under: Appetizers, Dinners, Lunches, Nutrition, Recipes Tagged With: aubrie richeson, black beans, danny j, fiber soup, marjoram, pinto beans, soup recipe, spinach, sweaty betties, thyme, winter recipe

Creamy Mushroom (Low-Carb) Soup

November 19, 2011 By The Sweaty Betties Leave a Comment

This is an easy soup and is low-carb, can be non-dairy, paleo & even vegan (if you use vegetable broth)
Its perfect for those cold winter days all by itself or as an appetizer

-16-20 oz of mushrooms (1 -2 containers)
-2-3 cups low-sodium chicken broth (or vegetable
- 1 whole white or yellow onion
- 1-2 tbsp. tarragon
- 1-2 tbsp. olive oil
- 1/4 c. non-fat greek yogurt (optional)

First–CHOP up the onion into itsy bits and chop the mushrooms into itsy bits.

Saute the onion in approx 1 tbsp. olive oil for 5 mins.
add mushrooms and a little more oil and saute for another 5-10 mins.

MAKE SURE YOU LET THIS COOL.

Take the onion and mushroom mixture and dump it into a blender. Add 2 cups of your broth and blend.
Check the consistency, you may need to add another cup of broth to make it less thick.

(if you like a creamier soup, this is where you can add the greek yogurt)

Pour into saucepan, add garlic salt and tarragon to taste.
Simmer soup for 5-10 mins.

Serve hot!!

ENJOY!!

Filed Under: Appetizers, Dinners, Lunches, Recipes Tagged With: aubrie richeson, clean eating, dairy-free, danny j, easy recipe, gluten-free, healthy, low calorie, low-carb, nutrition, paleo, the sweaty betties

Turkey Bacon Asparagus

November 19, 2011 By The Sweaty Betties 2 Comments

1 Bunch Asparagus
1 Package Turkey Bacon

Directions:
Preheat oven to 350
Place a layer of foil on a baking sheet
Break off lower ends of asparagus, wrap 2-3 spears in each piece of bacon and set side by side on the baking sheet.
Place in the preheated oven for 20-25 minutes, until desired crispiness has been reached.
Remove from oven and allow to cool slightly then eat them!

Filed Under: Appetizers, Nutrition, Recipes Tagged With: aubrie richeson, danny j, easy recipe, gluten-free, healthy, low calorie, low-carb, nutrition, paleo