Pumpkin Protein Coffee Cake

½ c. oat flour
½ c. brown rice flour
1 tsp. baking powder
1/2 tsp. ground cinnamon
2 Tbs. brown sugar
2 Tsp. Xylitol or Stevia in the raw
1 tsp. finely grated orange or lemon zest
3 Tbs. unsalted butter or melted coconut oil
pinch Kosher salt
chopped pecans (amount you desire)
2 ¾ c. gluten-free old-fashioned oats
3 Tbs. brown sugar
2 scoops Iso Pure Vanilla Protein Powder
3 packets or tbsp. Xylitol or 6 packets of Stevia in the Raw
1 1/2 tsp. pumpkin pie spice
1/8 tsp. allspice
1/2 tsp. salt
1 c. unsweetened pumpkin puree
3 c. unsweetened milk (almond, coconut, or rice milk, or whatever you prefer)
2 large eggs, lightly beaten
1 tsp. pure vanilla extract
Butter or coconut oil, for baking dish
For the crumble topping: Combine the oat and brown rice flour, baking powder, cinnamon, coconut sugar, Stevia, citrus zest, and pinch of salt in a medium bowl. Whisk to combine, then stir in the melted butter or coconut oil.
With a fork, press the melted butter mixture against the bowl until it comes together into large clumps. Refrigerate while preparing the oatmeal.

For the oatmeal: Preheat oven to 350 degrees and lightly grease an 9 x 13’ baking dish with coconut cooking spray.

In a medium bowl, combine the oats, protein powder, coconut sugar, pumpkin pie spice, allspice and salt. In a separate bowl, blend together the pumpkin puree, milk, eggs, vanilla extract and raisins. Stir the dry mixture into the wet.
Pour into the prepared baking dish. Let set for around 10 minutes. Bake until just barely set, 20 to 25 minutes. Sprinkle the crumble topping over the oatmeal mixture and return to the oven and bake until the oatmeal is firm and the crumbles are golden brown, about 30 minutes longer.
Remove and let cool for 10 minutes. Slice into squares and serve.
TIPS: After combining the pumpkin mixture with the oats/protein mixture, the batter will be very runny and you may think it looks more like pumpkin soup than baked oatmeal batter. Don’t worry – that’s how it should look!
It takes a while for the oatmeal to absorb all 3 cups of milk, so after the allotted baking time is up, test the center of the baked oatmeal with a sharp knife. If the knife comes out wet, let the oats bake for 5-10 minutes longer until the center is set. Ovens and cooking times vary!
Recipe adapted from the Fat Loss Foodies
Pumpkin Protein Coffee Cake

Cauliflower Mock Mashed Potatoes

I’ve been following a Macro based meal plan since January and am always on the hunt for lower carb options of foods that I love – like Mashed Potatoes! I made these last night and my husband couldn’t get enough! He was amazed at how rich and cream and just how much this tasted like REAL mashed potatoes! This is #21DFX approved as well. This counts as 1 green and half a blue.

I found the recipe on Food Network but I’m sharing here for all of you! Substitutions I made: I left out the chicken boullion cube and just used Himalayan salt. Next time I will use Goat Cheese instead of cream cheese.


1 medium head cauliflower
1 tablespoon cream cheese, softened
1/4 cup grated Parmesan
1/2 teaspoon minced garlic
1/8 teaspoon himalayan salt (they used 1/8 tsp. bouillon cube)
1/8 teaspoon freshly ground black pepper
1/2 teaspoon chopped fresh or dry chives, for garnish
3 tablespoons unsalted butter (optional – I didn’t use butter)

Set a stockpot of water to boil over high heat.

Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 minutes, or until well done. Drain well; do not let cool and pat cooked cauliflower very dry between several layers of paper towels.

In a bowl with an immersion blender, or in a food processor, puree the hot cauliflower with the cream cheese, Parmesan, garlic, chicken base, and pepper until almost smooth. Garnish with chives, and serve hot with pats of butter. (I didn’t add butter) Hint: Try roasting the garlic and adding a little fresh rosemary for a whole new taste.

Chef: George Stella Read more at: http://www.foodnetwork.com/recipes/mock-garlic-mashed-potatoes-recipe.html

Mock Garlic Mashed Potatoes
Food Network’s “pretty” picture!
Look!! They look like potatoes!
Served with browned grass fed beef with sautéed red bell peppers, onions, garlic, tomato paste and smoked paprika

Nutritional Breakdown as calculated by My Fitness Pal. Image below is from Food Network.

Cauliflower copy

GREAT GLUTES with Sumo Deadlifts!

This is one of my favorite exercises to build glute and hamstrings with very minimal quadricep activation. Don’t be afraid to go HEAVY on these but be sure you keep an eye on range of motion.

Set yourself up in a wide, sumo stance, toes turned out about 45 degrees. Keep your core braced tight to support your lower back, keep your shoulder blades set down in towards your spine and drive the movement out of your heels by pushing through the floor!