Exercise your mind and body

Archive for the ‘Dessert’ Category

Protein Cottage Cheese Waffles

This week I tried a few new things, one is this amazing protein waffle and the other is the No Sugar Maple Syrup.  Hope you like it as much as I do.  I cannot take credit for this recipe so I’d like to give a shout out to Michael Kory, the creator of this recipe.  Here’s the link to his YouTube channel and you can see him make the waffles.  He makes 4 waffles with his waffle maker but I make 8 with mine, I guess mine are thinner.  Either way they’re delicious!

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These are the ingredients for these delicious protein waffles.Aviary Photo_130819478287355169

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Just enough batter in each center or else it will spill out of the sides.

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Crispy protein waffles

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These are so good, I made the recipe four times, my teenage son ❤ loves them

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All done and ready when I crave them.  Perfect for breakfast or a snack or make it into a dessert.

Protein Waffles
1/2 cup oats (40 grams)
1 scoop protein powder (30 grams)
1/2 cup low fat cottage cheese (115 grams)
1/2 cup egg whites (118 ml.)
1 tbsp. sweetener
1 tsp. baking powder
Pinch of salt

Place all the ingredients into a blender until smooth.  That simple 🙂

Makes 8 waffles.
Amount per waffle:
58 calories
0g fat
5g carbs
1g fiber

8g protein


Gluten Free Nut Free Ice Cream Cake Recipe

Here’s a gluten free and nut free ice cream cake recipe.  Last weekend we celebrated our daughters 14th birthday and she had a party with a few of her closest friends but two of her friends had food allergies, one girl is gluten free & another girl is nut free.  So after trying to come up with many alternatives I decided that at an ice cream cake was a good solution. 

hapman’s ice cream gluten free & nut free ice cream
PC chocolate fudge sauce
Magic shell


Parchment lined spring form pan.
Spread chocolate ice cream on the bottom and place in freezer.


Spread chocolate fudge sauce and place in freezer.
Once frozen spread mint chocolate chip ice cream over fudge and place in freezer.


Spread more chocolate sauce  mint ice cream and freeze until frozen.


Spread more chocolate sauce over mint ice cream and freeze until frozen.


Cover with more chocolate ice cream and freeze.


Drizzle with Magic Shell chocolate sauce


Add a few candles and Voila!!!  Gluten Free & Nut Free Birthday cake.


Here’s a look at it on the inside, needless to say it was a big hit.  
I’m definitely going to make this again.

Sugar Free Jell-o Parfait

Here’s a March Break dessert created by my beautiful 12 year old daughter.


2 boxes Sugar Free Jell-o (I used strawberry)
2 cups  35% whipping cream
¼ fresh blueberries (optional) 

First make space in your fridge to make space for the Jell-o cups and mixing bowl.  We used eight 9oz clear plastic cups so you can see all the different layers.

In a mixing bowl mix two boxes of Sugar Free Jell-o and add two cups of boiling water, stir until dissolved.  Then add 2 cups cold water.


Pour  a ¼ cup of Jell-o into the cups.  You will have a lot of Jell-o left in the mixing bowl. Put all the dishes and the mixing bowl in the fridge, let set until the Jell-o is firm. About 4 hours.


When the Jell-o in the mixing bowl is firm, prepare the whipped cream.
Whip 2 cups 35% whipping cream until stiff, not fluffy but really stiff.  Take half of the whipped cream and fold it into the Jell-o in the mixing bowl, mix until combined.  Spoon it in the cups and leave space to add the last layer.  Smooth the top of the Jell-o with the back of a spoon.

Top with the remaining whipped cream and blueberries.


Nutritional Facts:  8 servings

Calories: 72
Fat: 5
Carbs: 1
Protein: 2

Chocolate Peanut Butter Fudge

Stop weight gain and blood-sugar spikes with this recipe from Dr. William Davis’ bestselling book Wheat Belly. While there’s no such thing as truly healthy fudge, this comes close. Keep a supply of this decadent dessert handy to satisfy those occasional cravings for chocolate or sweets.

Chocolate Peanut Butter Fudge



2 tsp coconut oil, melted
8 oz unsweetened chocolate
1 cup natural peanut butter, at room temperature
4 oz Low fat cream cheese, at room temperature
1 tsp pure vanilla extract
1/2 cup chopped unsalted dry-roasted peanuts or walnuts
Sweetener such as Truvia, stevia extract, or Splenda equivalent to 1 cup sucrose
Pinch of salt

Topping (optional)
1/2 cup natural peanut butter, at room temperature

1/2 cup chopped unsalted dry-roasted peanuts

Coat 8″x8″pan with the melted coconut oil.

To make the fudge:
Place the chocolate in a microwaveable bowl and microwave 1.5 to 2 minutes in 30-second intervals until just melted. (Stir after 1 minute to check since the chocolate will hold its shape even when melted.)

 In a separate microwaveable bowl, combine the peanut butter, cream cheese, sweetener, vanilla, and salt.
Microwave about 1 minute to soften, then stir to thoroughly blend.
Stir the peanut butter mixture into the melted chocolate and stir well.
(If the mix becomes too stiff, microwave another 30 to 40 seconds.)

Spread the fudge into the prepared pan and set aside to cool.
If desired, spread the fudge with a layer of peanut butter and sprinkle with the chopped peanuts.

Makes 12 servings

Chocolate Greek Yogurt Dessert


Here’s a quick and delicious dessert filled with protein.

Chocolate Greek Yogurt

1/2 cup Plain Greek Yogurt (I use Kirkland Greek Yogurt)
1 teaspoon unsweetened cocoa powder
a dash of cinnamon 
Sugar free caramel syrup (I use DaVinci syrup)


Mix together and enjoy!!  🙂

Low Carb Banana Bread


I made this today and it was delicious.  I found the recipe on the link below, the only thing I changed was that I didn’t add the walnuts and I used vanilla syrup.


Low Carb Banana Bread
1 C almond flour
1/3 C coconut flour
3/4 tsp salt
1 tsp baking soda
1/2 tsp baking powder
3 TB coconut oil, melted (or butter)
3 eggs
2 ripe bananas, mashed
1/3 C sugar-free syrup (I used Torani vanilla flavored)
1 TB vanilla
2 TB water

Preheat oven to 350 degrees. Grease a bread pan with butter or coconut oil.
Combine almond flour, coconut flour, baking powder, baking soda and salt in a large mixing bowl.
Whisk to combine completely.
In a separate bowl, combine mashed bananas, eggs, coconut oil, syrup, vanilla, and water.
Add to dry ingredients and mix until combined.

Batter, mixed and ready to go in the pan.

Pour into prepared pan and smooth out on top.
Bake at 350 for a total of 40-45 minutes (or until a skewer inserted in the middle of the loaf comes out cleanly), rotating once halfway through bake time.

Remove to wire rack to cool, removing from pan after cooling slightly.
Serve with butter, whipped cream or cream cheese.
(Total carbs about 80 for the loaf, 5g net carbs each for 16 slices.)

Low Carb Almond Brownies 2g

Almond brownies

Low Carb Almond Brownies


7 cubes of unsweetened bakers chocolate
1 cup unsalted butter
1/2 cup Xylitol
1/2 cup Splenda
3 large eggs
2 teaspoons pure vanilla extract
1/4 cup unsweetened dutch process cocoa powder
1/4 teaspoon salt
1 1/4 cup ground almonds

*I made my own almond flour since I didn’t have any.  I used raw whole almonds and i just simple ground them in my food processor.  For a finer grind you can use a coffee grinder. *

Preheat oven to 350F.
Line 8′ x 8′ baking dish with parchment paper.
Place butter and chocolate in a heat proof bowl to make double boiler by placing it over simmering pot of water and let melt.
Remove from heat when about 3/4 of the way melted.
Whisk until completely smooth. Set aside.

In a mixing bowl, add eggs, xylitol, Splenda and vanilla extract.
Using a paddle attachment, beat on high until the mixture is pale and doubled in volume.
Add the cocoa powder into the melted chocolate mixture, whisk until smooth.
Quickly whisk in 1/3 of egg mixture until combined.
Using a rubber spatula, carefully fold in the remaining egg mixture, almond flour, and salt.
Mix just until combined. Pour batter into prepared pan.

Bake 25-30 minutes on 350F.

Let cool in pan before removing and cutting.

Cut into 25 equal pieces.

Nutritional information per 1 brownie (25 servings):

Calories 168
Carbohydrates: 7.5 g
Sugars: 1.40 g
Fiber:  1.46g
Sugar alcohols: 4.03 g
Net Carbohydrates: 2.20 g
Protein: 2.91 g
Fat:   14.65 g

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