Double Chocolate Creamy Custard Pudding

Double Chocolate Creamy Custard Pudding

Total Calories: 271      Protein 10g | Carbs 30g | Fat 9g

This is an insane snack. Let yourself be carried by the decadent taste of chocolate pudding the healthy low-calorie guiltless way.


Q:Why is it healthy?


A: We are using unsweetened cocoa powder which is low in fat yet high in antioxidants to fight free-radicals and boost feel-good hormones the chocolate induces, but without the calories. Also the strawberries are delicious, boast tons of health benefits and are incredibly low in calories.



Perfect if you have a sweet tooth and you're trying to cut down on sugar and sweets to meet your fitness goals.


It's very simple and quick to prepare. Let's go!


 Ingredients                                                                            

• 200 grams of fat-free Lebanese yogurt (Plain Laban)
• 30 grams of unsweetened cocoa powder 
• 3 heaping tbsp of powdered sweetener of choice (can use more/less depending on your taste)
• 100 grams of strawberries 
• 15 grams of raw nuts

 Directions                                                                              

1. Spoon the laban into a bowl 
2. Add the cocoa powder in and mix them together to get a creamy pudding
3. Add the sweetener and mix the pudding again with a spoon
4. Top with sliced strawberries and raw nuts
5. Optional but recommended: Place in freezer for 20 minutes then remove, mix again with a spoon, and put in freezer again for an additional 15 minutes to get half an ice-cream like consistency.
6. ¡Buen Provecho! Your guiltless chocolate pudding is ready to tickle your tummy!

Pictures:

200 grams of fat-free yogurt (laban) in a bowl

Mix in around 30 grams of unsweetened cocoa powder until it completely dissolves 

Healthy Low-calorie Double Chocolate Protein Brownies

I've been preparing those true delicacies for a couple of years now and many people have been asking about them, so here I share the recipe.


Q:You're fooling us. How can brownies be actually that healthy?


A: Now you're going to be surprised. These brownies are prepared with black beans. Yes, you heard that right. I promise you won't even taste them. Black beans are complex carbs, which means they will enter your bloodstream slowly and will not cause insulin spikes. Instead, they will give steady energy and they're high in fiber.


Q: What else?


A: They also contain virgin coconut oil. A quick search on google will brief you on the myriad of its benefits. Coconut oil is rich in saturated fats which are good for the hormones in the body. A person should consume no less than 20% of their daily calorie budget from fats; healthy fat sources including monounsaturated, polyunsaturated and saturated fats. 



That being said, they're perfect if you're trying to cut down on sugar and sweets, or simply if you're working out and following a healthy lifestyle these will not derail your efforts - provided you don't eat the whole batch.


Let's get baking!


 Ingredients                                                                            

• 1 scoop chocolate whey protein (about 30 grams)
• 1/2 tsp of cinnamon
• 1 tsp pure vanilla extract
• 5 tbsp unsweetened cocoa powder (25 grams)
• A pinch of salt
• 3 whole eggs
• 15 grams of Stevia Natural Sweetener
• 1 tbsp of natural honey (or 2-3 if you like it sweeter)
• 3 tbsp of virgin coconut oil (about 33 grams)
• Two small cans of black beans (about 400 grams)
• half an apple (around 70g)
• 25 grams of rolled oats

 Directions                                                                              

1. Wash and rinse the black beans 
2. Add all the ingredients above (including the black beans) into a food processor or a blender until a consistently smooth and nice brownies batter forms.
3. Layer a baking dish (pyrex) with non-stick cooking spray (PAM).
4. Spread the batter in the baking dish.
5. Put the baking dish in a preheated (medium heat) oven for about 25 minutes.
6. After you take the brownies out of the oven cut it into 10 equal pieces.
7. ¡Buen Provecho! Your guiltless decadent brownies are ready to be devoured!

Pictures:

From top left to right: honey, stevia, apples, unsweetened cocoa powder, virgin coconut oil
black beans, pure vanilla extract, protein powder, rolled oats
eggs, cinnamon powder, salt

Blending the ingredients 

spraying the baking dish with PAM. This product can be found at most Lebanese supermarkets

The batter spread into the baking dish and ready to hit the oven

Spicy Chicken Tortillas

Meals that are part of a high-protein diet could taste bland. Not anymore. Are you suffering from the too-much-chicken-breasts Syndrome? Then spice it up with this recipe.

Let your taste-buds dance to the tunes of Mexican Mariachis -minus the tequila- in my version of Spicy Chicken Tortillaaaaaaas. They're great, juicy, and definitely a powerhouse of muscle-building protein and complex carbs to fuel your engines with quality calories that will make you last, and last, and last... 

What makes this so good?

1. Ready off-the-shelf condiments are loaded with empty calories and artificial ingredients you can't even pronounce. Stray away from those. This one's all natural.
2. The greek yogurt gives an extremely healthy and low-calorie juiciness to the sandwich
3. It's high in protein and dietary fiber, which will keep your hunger at bay for several hours to come and prevent you from binging and nibbling around.

Down to business.

Ingredients                                                                                                                     

• 1 whole wheat oat tortilla (check the notes for availability in Lebanon)
• 120 grams grilled chicken breast cut into strips
• Grilled vegetables (I use broccoli, carrots and peppers but you can be creative)
• Two tablespoons of greek yogurt
• Cayenne pepper
• Mrs.Dash salt-free seasoning or any other spices of your choice

Directions                                                                                                                   

1. Heat the tortilla on a grill.
2. Add heated chicken and vegetables on the tortilla
3. Mix a dash of cayenne pepper with a teaspoon of Mrs.Dash, or other spices, with the greek yogurt and then add on top of the chicken and vegetables on the sandwich
4. Wrap, eat and enjoy!

Notes: 

• Both the Cayenne Pepper and the Mrs. Dash can be found in Lebanon at O&C fresh market in Jal el Dib. I added a picture for your reference.
• I couldn't really find whole-wheat tortillas in Lebanon, so I used a great alternative which tastes great and can be found at most supermarkets on the bread shelves: it's oat/whole wheat flour tannour bread. 

Delicious Low-calorie Chocolate Chip Mocha Frappucino

Summer is here. So is the extreme heat of the day. Mocha Frappucino at Starbucks is loaded with a lot of sugar, fat and unnecessary calories. Here I show you my own delicious version that will keep you refreshed and satisfy your cravings without adding a pound of fat to your belly or burn a hole in your pocket.

What makes this so good?

1. It tastes divinely delicious.
2. Great to have pre-workout or anytime you're running out of fuel during the day because of the natural stimulating effects of caffeine.
3. A lot of antioxidants come from the unsweetened cocoa powder.
4. It's super easy to prepare and a joy to drink.

So let's get down to business. Here's the recipe!

 Ingredients                                                                                                                     

• 1 tablespoon of unsweetened cocoa
• 100ml of non-fat milk or almond milk
• 1 tablespoon of chocolate whey protein powder (can be omitted)
• 1 teaspoon of nescafe instant coffee
• 1 tablespoon of a sweetener of your choice (I use Stevia natural sweetener)
• 1 tablespoon of Hershey's semi-sweetened chocolate chips
• A cup of ice (or a bit more as necessary)

 Directions                                                                                                                   

1. Blend all the ingredients together in a mixer.
2. Pour into a tall glass.
3. Top with a dash of cocoa powder.
4. ENJOY!

Notes

1. If you drop the Hershey's semi-sweetened chocolate chips, the calories will drop even more
2. you can add more whey to boost the protein content of the drink
3. you can use a vanilla flavored whey protein if you don't have chocolate
4. consider adding some seeds to the mix! Flaxseeds for example (more on the awesome benefits of flaxseeds in future post).