SOMETHING
SOMETHING
SWEET
Sweet
50
40 RP-FRIENDLY
RECIPES
RP-FRIENDLY
RECIPES
by Lori Shaw
by Lori Shaw
Sweet
SOMETHING
50
RP-FRIENDLY
RECIPES
by Lori Shaw
Copyright © 2017 Renaissance Periodization. All rights reserved.
No part of this book may be reproduced or transmitted in any form or by any means, electronic
or mechanical, without permission in writing from Renaissance Periodization.
FOREWORD
From Dr. Mike Israetel, Head Science Consultant, Renaissance Periodization
I
t’s no secret that our number one passion here at RP is to make sure our clients and
customers have the latest and most comprehensive guidelines to achieve their fitness and
health goals. But our second biggest passion is to promote the idea that your fit and healthy
body isn’t some immaculate piece of china you simply admire from afar but never take off
the shelf. You should be able to fully enjoy your transformed physique and improved health in
every way!
While a ton of that enjoyment can come from physical activity, training, and tasty scientific
eating (as brought to you in the first two RP recipe books), some of it can and should no doubt
come from the creation and consumption of simply delicious and decadent treats! In this book,
our very own Lori Shaw brings you the methods by which to create some downright mouthwatering selections. So if you’re celebrating holidays, birthdays, or just cooking up a storm to
celebrate life itself, please enjoy the recipes in this book to help you along in creating sweets
that everyone around you (and yourself of course!) can enjoy.
Fitness is not only an end in and of itself, but it’s an important pathway to enjoying the rest of
your amazing, balanced life! Why am I still talking? Get to creating!
SOMETHING SWEET
ii
INTRODUCTION
From Lori Shaw, Author
RP is not a diet, it’s a lifestyle.
You may read that and skim right past it because you’ve heard it often or elsewhere before.
But I’m here to tell you it’s true because Nick and I have been living it for longer than RP has
officially existed.
I love good food. And for me, preparing tasty food has always been one of the things I love
doing most - ever since I was a little girl in the kitchen with my mom. I’m lucky enough to
call it part of my job now! I also love an occasional sweet treat - especially when I can make it
fit my RP plan. I love the challenge of using good ingredients to make something that tastes
decadent. Feels like a splurge, but isn’t! I wrote this cookbook as we all approach the holiday
season - so that you can be armed with recipes to include on your dessert table, to break out for
special occasions, so that you don’t feel like you have to lose control over your diet during what
should be fun, relaxed and happy times with family and friends!
You’ll find everything in here from Complete Meals, and recipes that are totally fine to eat
every day, to truly special occasion type recipes that you most definitely won’t want to eat every
day (well, you might want to, but you shouldn’t!). Those special occasion recipes just give you
a go-to when you know a decadent dessert is called for, but you want to maintain some control
over the “splurge”.
A few quick notes on some of the ingredients I use - and don’t use - in the recipes:
• Brown rice syrup - a great mild replacement for a thick sweetener like honey, it’s made
100% of brown rice, so totally RP approved. You can find it on Amazon, and at most
“healthy” grocery stores, in the baking aisle.
• Whole grain pastry flour, Spelt flour - whole grain flours, can be found at most
“healthy” grocery stores and online
(continued)
SOMETHING SWEET
iii
• Beet sugar, Coconut sugar - sugar alternatives - can be found at most “healthy”
grocery stores, and online. Admittedly, plenty of debate as to whether or not these alternatives are better for you than cane sugar. Certainly not an RP approved ingredient, which is
why these recipes aren’t meant for every day cutting, but ok during a Mass or even occasionally on Maintenance!
• Date sugar - very interesting ingredient as it can be used as an alternative to sugar, but it is
actually just ground up dates. It’s lower in carbs, but you can’t just swap it 1:1 for any recipe
for sugar. You’ll need to experiment with it as it does have, in my opinion, a pretty strong and
“earthy” flavor profile, not a good match in all recipes but really guilt-free awesome in other
recipes!
• Coconut oil - I usually find the best price at Costco, but you can buy this just about any-
where now. Please note that coconut oil is high in saturated fats, so it’s not recommended by
RP for frequent consumption. You’ll see I use it in alot of the recipes in this book, because,
well, it’s a really tasty fat, and alot of these recipes aren’t meant for every day!
• Lakanto - monkfruit sweetener - comes in white/brown (dried) and a liquid version. I
buy mine online. It’s another sugar replacement.
• Flavor emulsions - highly concentrated flavorings. Some are designed specifically for cold
or frozen dishes, while others are ok being heated in a recipe. You can find these online.
• SF (sugar free) syrups - there are a few brands out there, I tend to use Torani the most.
• SF (sugar free) pancake syrup - different from SF syrup in my recipes! I usually use
whatever I find in my main grocery store.
• Avocado mayo (regular and spicy versions) - I absolutely love the Primal Kitchen
brand. It is expensive, so I look for sales!
• SF mixes - for cookies, I use Bernard brand, found online, and for muffins, I use Namaste,
found at Whole Foods and Amazon.
I don’t use:
• Butter, Cane sugar, straight Stevia, White flour or Honey.
(continued)
SOMETHING SWEET
iv
A bit about how the recipes are presented, if you’re a first-time RP cookbook buyer:
• For every recipe, I’ve included a section to the right where you can adjust ingredients types
or amounts to suit your preferences and your required amounts. This way, if you need to
change out an ingredient listed in a recipe, you can adjust the ingredient macros according-
In the example below, you might want to switch out for a different berry (with different
Quickly.macros),
Strawberry
Mousse
and a different dairy product (with different macros). This way, your macros will
Easy, light and
this for
is ayour
perfect
summertime
– orHere’s
anytime
treat.
Withuse
only
main ingredients and
berefreshing,
100% accurate
version
of the recipe.
how
you can
this3 space:
2 steps, you can whip this up in no time flat. Spoon the mousse into pretty glasses, top with ripe sliced summer
strawberries, and you’ve got a perfect dinner party dessert.
INGREDIENTS
YOUR CHANGES
/
/
protein net carbs
2 Cups quartered strawberries
1/2 Cup lowfat sour cream
1.5 Cups frozen nonfat whipped topping, thawed
Total recipe
Per portion, if divided into 6 equal portions
Per portion, if divided into 4 equal portions
fat
18
8
8
10
protein net carbs
fat
raspberries
nf greek yogurt 12
13
5
0
12
2
3
54
9
14
0
0
0
36
8
62
10
0
10
2
2
16
3
INSTRUCTIONS
• Combine strawberries and sour cream in a food processor.
• Fold in nonfat whipped topping.
Thanks for your purchase, and we can’t wait to hear which of these sweet recipes become your
favorites!
Let’s say you are a 200lb male and you want a recipe for your post workout meal. Here are some of the adjustments
you could make to reduce the fat down to half a serving and increase carbs to 100 grams.
Our friends at flapJACKED were happy to extend a discount code to RP clients for their cookie mixes (used in my killer
recipe for Crunchy Ice Cream Cookie Cake, recipe #5). Code RPCOOKIE20 is good for 20% off any flapJACKED cookie
mix from now until 12/31/17. Time to stock up!
SOMETHING SWEET
v
CONTENTS
ii
FOREWORD
iii
INTRODUCTION
CAKES, CRISPS, PIES
& TARTLETS
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Raspberry Lemon Cheesecake
Peanut Butter Snack Cake
4-Layer Chocolate Cake
Nonfat Pumpkin Roll
Crunchy Ice Cream Cookie Cake
Chocolate Tartlet with Peanut Butter Cup Icing
Double Crust Apple Crisp
Pecan Pie-lets
Banana Pudding Tartlets
2 Minute Chocolate Cake for 1
ALL THINGS COOKIES & BARS
11.
12.
13.
14.
15.
16.
17.
18.
Oatmeal Cookie Pie
Lemon Bars
Thumbprint Cookies
Super Chocolately No Bakes
PB&J bars
No Bake Peanut Butter Cacao Nib Cookies
Warm Skillet Cookie
Chocolate Peanut Butter Crispy Cookies
BREAKFAST, PUDDINGS,
PARFAITS & MUFFINS
19.
20.
21.
22.
23.
24.
25.
26.
27.
28.
Bread Pudding
Oatmeal Cookie Parfait
Tropical Waffles
Baked Peanut Butter Cereal-nola
Flourless Pumpkin Muffins
Banana Bread
Cherry Clafoutis
Box Mix Strawberry Muffins
Soft PB Chocolate Chip No Bake Granola
Quick Strawberry Mousse
SOMETHING SWEET
SNACKS & OTHER
GOODIES
29.
30.
31.
32.
33.
34.
35.
36.
37.
38.
39.
40.
Caramel Drizzled Pears
Fro Go
Dessert Nachos
Creamy Pops | Caramel Blast
Creamy Pops | Orange Vanilla Dream
Creamy Pops | Black-Raspberry Swirl
Chocolate Pecan Pie Crepes
Lemon Thyme Mini Fruit Pizzas
Sweet Popcorn | Caramel Corn
Rice Paper Crunchy Cannoli
Microwave Fall Butter
DIY Chocolate
PROTEIN &
CASEIN POWDERS
41.
42.
43.
44.
45.
46.
47.
48.
49.
50.
Casein Chocolate Chip Edible Cookie Dough
Protein Fruit Cookies
Peanut Butter Chocolate Chip Cookies
Chocolate Caramel Peanut Butter Cookie Pie
ProVEG Mousse
Crunchy Salty Sweet Casein Candy Bar
Sweet Popcorn | Casein Corn
Bananas for Casein
Protein Puppy Chow (for humans)
Brown Rice Protein Pudding
QUICK GUIDES:
vi
HEALTHY FAT MEASUREMENTS
vii
HEALTHY CARB MEASUREMENTS
viii
ACKNOWLEDGMENTS
CONTENTS
CAKES, CRISPS,
PIES & TARTLETS
1
Raspberry Lemon
Cheesecake
We’re starting off this cookbook of sweet treats recipes with a great one here –
cheesecake that can serve as a COMPLETE MEAL. I experimented with
several different methods of unbaked cheesecakes before switching my mindset to trying to get closer to the real thing – an actual baked version. And
I saved some carbs and fat by not doing a crust. If you’re a cheesecake lover,
I think there is a lot to like about this recipe.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
coconut oil spray
1 Cup spelt flakes cereal, processed to fine crumbs
20
1 Tbsp + 1/2 Cup beet sugar, divided
108
2 15 oz containers of nonfat ricotta
84
49
1 Cup nonfat plain Greek yogurt
23
8
3 Tbsp solid form coconut oil
42
2 eggs, room temp
12
10
1 tsp vanilla
zest of 1 lemon
4 Tbsp raspberry all fruit spread
40
Total recipe
119
225
52
Per portion, if divided into 7 portions
17
32
7
INSTRUCTIONS
• 400 oven.
• Spray cheesecake (springform) pan with coconut oil spray.
• Mix 1 Tbsp sugar with 3 Tbsp crumbs. Add to pan and tilt to cover bottom and halfway up sides.
• Place pan in the freezer.
• In a large food processor, process remaining sugar, ricotta, Greek yogurt, coconut oil, eggs, vanilla, lemon zest and remaining
cereal until velvety smooth - 4-6 minutes!
• Pour into prepared pan from the freezer.
• Drop 4 Tbsp rasberry fruit spread on top of the cheesecake batter and swirl with a knife throughout.
• Smooth top with a spatula and place cheesecake into the oven.
• Immediately reduce oven temp to 350.
• Bake 1 hr and 15 minutes, or until pulling away from the sides and lightly browned on top, and knife inserted in the center
comes out clean.
• Allow to cool on a cooling rack. Store refrigerated.
SOMETHING SWEET
CAKES, CRISPS, PIES & TARTLETS
2
Peanut Butter Snack Cake
Let them eat cake! (I had 10 recipe options where I could use that
phrase in this book). This one is super quick and easy, great to pack
or take with you (post-hike treat?)! If your goal is lower fat, play
around with subbing all oil for applesauce, using only egg whites and
powdered peanut butter instead of the real thing. (I haven’t tried it so
I can’t vouch for it, but I encourage you to play with my recipes!) The
flavor combos are endless here, depending on the SF syrup you choose.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
1 14 oz. box *No Sugar Added muffin mix
24
264
2 Tbsp canola oil
30
2 Tbsp unsweetened applesauce
3
2 whole eggs
12
10
4 Tbsp natural peanut butter
30
1 Cup SF caramel syrup
1 scoop vanilla protein powder
20
1 Cup SF peanut butter syrup
Total recipe
56
267
70
Cut into 12 equal squares
5
22
6
INSTRUCTIONS
• 375 oven. Spray a glass 13x9x2 pan with coconut oil spray.
• Whisk oil, applesauce, eggs, nut butter and caramel syrup together in a bowl.
• Add muffin mix and protein powder and mix until combined.
• Spread into the prepared pan.
• Bake 12-15 minutes.
• As soon as you remove the cake, use a plastic straw to poke holes all over the cake.
• Pour the peanut butter syrup all over the cake, letting it run down into the holes.
• Allow cake to cool slightly, then wrap and freeze.
• The next day, remove it from the freezer and let it sit on the counter to thaw for an hour or so.
•
Portion as needed. Store in the fridge.
* I like Namaste brand, which I have found at Amazon and at Whole Foods. SOMETHING SWEET
CAKES, CRISPS, PIES & TARTLETS
3
4 Layer Chocolate Cake
Ok, so I had to include some special occasion recipes in here. RP is a lifestyle, and there will always be celebrations in your life that call for CAKE!
Certainly experiment with subbing egg whites for part or all of the eggs if
you’re desperate to reduce the fat here. If you love chocolate like I do, break
this recipe out the next time you’re in charge of making a SPECIAL celebratory dessert. You won’t regret it, and at least you’ll know exactly what
you’re eating at the party!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
Cake
Baking spray (oil and flour combined)
1 Cup unsweetened cocoa powder
16
8
16
3/4 Cups whole grain pastry flour
57
2 scoops chocolate 80/20 whey/casein powder
44
3/4 tsp sea salt
3/4 tsp baking soda
12 large eggs
72
60
4 Tbsp egg whites
7
1 Cup brown rice syrup
240
3/4 Cup coconut oil
168
1/2 Cup nonfat Greek yogurt
12
4
2 tsp vanilla
Frosting
1 Cup unsweetened cocoa powder
16
8
16
1/2 Cup brown rice syrup
120
2 tsp vanilla
1 Tbsp SF vanilla syrup
4 Tbsp nonfat milk
3
4
8 oz container nonfat whipped topping, divided
75
Total recipe - 2 layer cake with frosting
169
516
260
Per portion, if divided into 16 equal portions
11
32
16
INSTRUCTIONS
• 350 oven.
• Spray 2 round cake pans with baking spray, line with parchment circles and spray parchment with baking spray.
(continued)
SOMETHING SWEET
CAKES, CRISPS, PIES & TARTLETS
4 Layer Chocolate Cake
(continued)
• Combine dry ingredients (cocoa powder through baking soda) in a large food processor. Pulse to thoroughly combine.
• Pulse in wet ingredients - eggs through vanilla.
• Divide cake batter among the two prepared pans.
• Reduce oven temp to 325 as you put the pans in the oven.
• Check after 40 minutes of baking by giving the pans a shake. • If you see the center jiggle, check again after another 10 minutes of baking time.
• Once the center firms up, check with a toothpick inserted in the center to make sure it comes out clean.
• Let cakes cool in pans on a wire rack for about 10 minutes.
• Remove cakes from pans (sliding a knife around the edges if needed to help release).
• Immediately wrap in plastic wrap and a layer of foil and place into the freezer warm! (Helps keep the cake moist, and makes
it easy to ice!)
• The next day, remove the cakes from the freezer, unwrap, and let sit while you’re making the frosting.
• Combine cocoa powder through nonfat milk in a small mixing bowl and beat with a mixer until smooth.
• Fold in 1 cup of nonfat whipped topping.
• Slice each cake horizontally. Divide and spread remaining whipped topping.
• Frost stacked cake with chocolate frosting.
SOMETHING SWEET
CAKES, CRISPS, PIES & TARTLETS
4
Nonfat Pumpkin Roll
I absolutely love pumpkin rolls in the Fall. But cream cheese is a killer, so
why not swap in some Greek yogurt and earn some protein in return!?
This roll is really good, and have a look at the numbers – for these macros,
go ahead and have 2 slices – you’re not driving!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
Dough
2.5 Cups pure pumpkin
31
2 Cups quick oats, raw
92
1/4 Cup + 1.5 Tbsp raisins
43
1/4 Cup monkfruit sweetener
48
2 tsp pumpkin pie spice
1 tsp vanilla
1 tsp baking powder
1 tsp baking soda
Filling
3 scoops high quality fine vanilla protein powder
60
1.5 Cup nonfat Greek yogurt
35
14
1.5 Tbsp 2% milk
2
2
1 tsp cinnamon
3/4 tsp NY cheesecake flavor emulsion, optional
Entire pumpkin roll
96
229
Per slice, if divided into 22 slices
4
10
INSTRUCTIONS
• 350 oven. Line a large rimmed baking sheet with parchment.
• Combine all dough ingredients and stir until well mixed.
• Spread to cover the bottom of the prepared pan.
• Bake at least 30 minutes, or until center springs back when lightly pressed.
• While still hot, turn dough out onto a clean cloth kitchen towel sprinkled with just a bit of monkfruit sweetener (prevents
sticking).
(continued)
SOMETHING SWEET
CAKES, CRISPS, PIES & TARTLETS
Nonfat Pumpkin Roll
(continued)
• Rolling from the long side, roll up the towel and the dough together and allow to cool for 20-30 minutes.
• Use a hand mixer to mix all filling ingredients until smooth. Taste and adjust seasonings as desired.
• Unroll the dough, spread filling to cover all but about a 1” border on all sides.
• Don’t worry if there are tears in the dough. After filling and rolling up tightly overnight, it won’t be a problem when you slice
the next day.
• Carefully re-roll (without the towel) tightly, wrap in foil or wax paper, twisting the ends like a giant tootsie roll.
• Refrigerate until the next day.
• Slice with a long, sharp knife. Store refrigerated.
SOMETHING SWEET
CAKES, CRISPS, PIES & TARTLETS
5
Crunchy Ice Cream
Cookie Cake
I just cannot tell you how good this cake is. It takes a bit of advance
planning due to the freezing time, but it’s well worth planning ahead! This
one is splurge-worthy, for a meal where you can have a full serving of fat.
Thanks to our friends at flapJACKED you can stock up on their protein
cookie mixes from now until the end of 2017 and get 20% off using code
RPCOOKIE20.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
coconut oil spray
*Flapjacked Double Chocolate Protein Cookie Mix
60
144
27
2 eggs
12
10
6 Tbsp coconut oil
84
2 containers of protein ice cream
48
72
12
2 Cups cereal-nola, without raisins (Recipe 22)
70
20
2 Tbsp natural nut butter
15
coarse sea salt
8 oz nonfat whipped topping
75
Total recipe
120
361
168
If divided into 12 equal slices
10
30
14
INSTRUCTIONS
• 350 oven. Spray two round silicone cake pans with spray, line with parchment and spray again.
• Mix cookie mix with eggs and oil, per package directions.
• Divide batter in half and spread in prepared pans. • Bake 14-16 minutes or until done. Cool for a few minutes, then invert onto wire racks to cool completely.
• Place a sheet pan in the freezer for 15 minutes. Set ice cream on the counter to soften.
• Place a large piece of plastic wrap that hangs over both sides onto your frozen pan. These are going to be your handles for moving it!
• Place one cookie layer on the plastic wrap.
• Spread with half the ice cream.
• Sprinkle with Cereal-nola. Spread with remaining ice cream.
• Press second cookie layer on top. Spread with nut butter and sprinkle with coarse sea salt. Freeze at least 2 hours.
• Remove from freezer, top with nonfat whipped topping and return to freezer for 1 hour.
•
Cut with a large sharp knife that has been run under hot water.
* Use code RPCOOKIE20 for 20% off any cookie mix at flapJACKED.com now through 12/31/17!
SOMETHING SWEET
CAKES, CRISPS, PIES & TARTLETS
6
Chocolate Tartlet with
Peanut Butter Cup Icing
This is a dark and fudgy chocolate treat that really scratches the
chocolate itch. To reduce the fat, leave off the nibs and you could always
try subbing some of the avocado mayo for Greek yogurt. I love that I can
sneak in some protein with this yummy frosting too.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
Cake
coconut oil spray
1 Cup sifted whole grain pastry flour
76
1/2 Cup beet sugar
96
3/4 tsp baking soda
3/4 tsp baking powder
2 Tbsp unsweetened cocoa
1
pinch of salt
1/2 Cup cold water
1 tsp vanilla
1/2 Cup avocado mayo (store bought) 1/8 tsp chocolate flavor emulsion
2
96
Frosting
2 scoops chocolate peanut butter protein powder
40
1 Cup nonfat Greek yogurt
24
8
1/4 tsp cookie flavor emulsion
1
1/8 Cup cacao nibs
1
8
Total recipe
64
183
106
Per slice, if divided into 12 slices
5
15
9
Per slice, if divided into 10 slices
6
18
11
Per slice, if divided into 8 slices
8
23
13
INSTRUCTIONS
•
•
•
•
•
•
•
•
350 oven. Spray a silicon tartlet cake pan with coconut oil spray.
Line pan with parchment and spray again.
For the cake: Sift all of the dry ingredients (flour through salt) together.
Stir in wet ingredients (cold water through chocolate flavor emulsion). Beat until smooth.
Pour into prepared pan. Bake 30 minutes, or until toothpick inserted near center comes out clean. Cool on wire racks for about 10 minutes. Invert onto cooling rack to cool completely.
When cake is cool, combine protein powder, Greek yogurt and cookie flavor emulsion to make the frosting.
Frost the top of the tartlet and sprinkle with cacao nibs. Store refrigerated.
SOMETHING SWEET
CAKES, CRISPS, PIES & TARTLETS
7
Double Crust Apple Crisp
I love a warm apple crisp, so I developed this recipe last Fall when
bodybuilding.com asked me to do some Thanksgiving recipes. I felt like I
couldn’t do a sweets cookbook without including it. It’s on my cooking plan
when I host Thanksgiving this year too!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
coconut oil spray
6 Cups peeled apples, sliced
78
2 Tbsp lemon juice
3
2 Tbsp sprouted wheat flour
12
2 tsp cinnamon
a healthy pinch of sea salt
2 Cups sprouted wheat flour
192
2 Cups uncooked old fashioned oats
92
1/2 tsp baking soda
1/2 tsp baking powder
1 Cup coconut oil, solid form
224
1/3 Cup SF vanilla syrup
1/3 Cup water
1/4 Cup brown rice syrup
72
Total recipe
449
224
If divided into 16 equal portions
28
14
INSTRUCTIONS
• 350 oven. Spray a 13x9x2 pan well with coconut oil spray.
• Toss apple slices with lemon juice in a large bowl.
• Combine 2 Tbsp flour with cinnamon and salt; toss with apples.
• In a second bowl, combine 2 Cups flour with oats, baking soda and baking powder. Stir to combine.
• Incorporate coconut oil with your oat mixure, stirring with a fork or your hands until clumpy.
• Divide half of your crumb mixture in the bottom of the pan.
• Top with apples. Pour SF syrup and water over the apples, then drizzle with brown rice syrup.
• Top with rest of crumb mixture.
• Bake 35 - 45 minutes until apples are cooked to desired tenderness.
*If you want less fat and carbs, simply use half the crust ingredients, and only do a top crust! SOMETHING SWEET
CAKES, CRISPS, PIES & TARTLETS
8
Pecan Pie-lets
These little pie-lets are so cute! They’re gooey and sweet and everything
you want in a pecan pie – just in a little mini diet-friendly version (as long
as you don’t eat half of them!). And just so you know what to expect, these
won’t come out of the pan cleanly – best to scoop into little dishes while
they’re good and warm, and top with a dollop of lowfat whipped topping or
protein ice cream – yum!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
coconut oil spray
1 Cup beet sugar
192
1/2 Cup brown rice syrup
120
1/4 Cup coconut oil
56
3 eggs, well beaten
18
15
3/4 Cup pecan halves
53
1/4 tsp caramel flavoring
Total recipe, 12 pielets
18
312
124
Per pielet
2
26
10
INSTRUCTIONS
• 350 oven. Spray a 12 Cup silicone muffin pan with coconut oil spray.
• You can also line a muffin pan with muffin liners and spray the liners with coconut oil spray.
• In a mixing bowl, combine sugar, brown rice syrup and coconut oil.
• Add eggs and pecan halves and stir in caramel flavoring.
• Pour into prepared pan.
• Bake 30-35 minutes.
• Allow to cool slightly.
SOMETHING SWEET
CAKES, CRISPS, PIES & TARTLETS
9
Banana Pudding Tartlets
At under 20 g carbs and half a serving of fat per tartlet, this is a really tasty
treat with reasonable macros. This is another one that is best scooped out
into individual dessert cups – it’s not likely to come out of the pan cleanly
enough to pick it up with your hands. Would make a unique addition to
your holiday desserts table!
INGREDIENTS
YOUR CHANGES
protein net carbs
1/2 Cup coconut sugar
fat
protein net carbs
fat
96
2 Tbsp cornstarch
14
3/4 Tbsp spelt flour
9
1/2 tsp salt
2.25 Cups 2% milk
18
27
11
2 egg yolks
5
9
3/4 Tbsp coconut oil
11
1-2 tsp banana royale emulsion
1 tsp butter emulsion
2 large ripe bananas
55
1 Cup spelt flakes whole grain cereal
20
pinch salt
1 tsp cinnamon
4 oz cashews, chopped - optional
48
Total recipe, 12 tartlets
23
221
79
Per tartlet
2
18
7
INSTRUCTIONS
• Line each cup of a silicone 12 cup peanut butter cup pan with a small square of wax or parchment paper.
• Combine sugar, cornstarch, flour and salt in a small saucepan.
• Slowly add in the milk, whisking constantly until combined.
• Cook over medium heat until starts to bubble.
• Cook and stir constantly for 2 minutes.
• Remove from heat and add a tiny bit of the warm mixture to a small cup with the egg yolks.
• Whisk to combine. Add a bit more of the warm mixture and repeat, to gradually bring the egg yolks up to temp.
• Once there is no risk of scrambling, add the egg yolks into the sauce pan and stir to completely incorporate.
(continued)
SOMETHING SWEET
CAKES, CRISPS, PIES & TARTLETS
Banana Pudding Tartlets
(continued)
• Cook another 2 minutes over low to medium heat.
• Stir in coconut oil.
• Press saran onto the top of the pudding and refrigerate to cool slightly.
• Once cool, stir in emulsions. Return to the refrigerator.
• Mash bananas in a large bowl, mash in cereal, salt and cinnamon.
• Divide banana mixture among the cups and press lightly with the back of a spoon.
• Divide pudding among banana/cereal “crusts.”
• Refrigerate until thoroughly chilled.
• Top with cashews, if fat is not an issue, and reduced calorie whipped topping, if desired.
SOMETHING SWEET
CAKES, CRISPS, PIES & TARTLETS
10
2 Minute Chocolate Cake
for 1
You can go from “Man, I could really go for a piece of chocolate cake right
now” to “omg, this is soooo good” in about 5 minutes! Just leave off the
peanut butter to bring this down to half a serving of fat for the entire cake.
INGREDIENTS
YOUR CHANGES
protein net carbs
1/4 Cup quick oats
fat
protein net carbs
fat
12
2 Tbsp unsweetened applesauce
3
1 Tbsp almond milk
1 Tbsp natural peanut butter
8
2 tsp SF pancake syrup
1
1/8 tsp vanilla
1/2 Tbsp unsweetened cocoa powder
1
1
1 pinch salt
1 Tbsp natural peanut butter
8
Total recipe
1
16
16
INSTRUCTIONS
• Combine all ingredients (except the 2nd Tbsp of peanut butter) in a small bowl and mix thoroughly.
• Spray a coffee mug with nonstick spray.
• Pour batter into prepared mug.
• Microwave 2 minutes.
• Allow to cool slightly, then run a knife around the outside and unmold.
• Top with remaining Tbsp of peanut butter.
SOMETHING SWEET
CAKES, CRISPS, PIES & TARTLETS
ALL THINGS
COOKIES & BARS
11
Oatmeal Cookie Pie
This is going to feel like a really decadent dessert, but it won’t break your
diet. You’ll get a large slice for under 25 g carbs and only half a serving
of fat. Substitute or add in more fruit based on your family’s flavor preferences! The SF cookie mixes I use are made by Bernard. Just google to find
out where you can purchase them!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
coconut oil spray
1/2 of a 1lb bag of SF oatmeal cookie mix
24
144
24
1/4 Cup water
1/4 Cup natural peanut butter
30
1/4 Cup maple flavored monkfruit syrup
12
1 medium banana, sliced
25
SF chocolate syrup
1/4 scoop high quality fine chocolate protein powder
6
3 Tbsp salted peanuts, chopped
13
Total recipe
30
181
67
If divided into 8 equal slices
4
23
8
INSTRUCTIONS
• 340 oven.
• Cover a medium round pizza pan with parchment and spray with coconut oil spray.
• Mix cookie mix with water in a bowl by hand with a wooden spoon.
• Turn out onto your prepared pan and spread with your fingers in a thin layer to the edges.
• Bake 12-15 minutes, until set.
• Remove from heat and allow to cool slightly.
• Transfer to your serving plate.
• Heat peanut butter and syrup in a microwave safe bowl for 30 seconds, then stir until melted.
• Spread over crust, reserving a spoonful for drizzling at the end.
• Spread sliced bananas over the peanut topping.
• In a small bowl, mix enough SF chocolate syrup with the chocolate protein powder to make a topping for drizzling.
• Drizzle peanut butter and chocolate sauces over the bananas and top with chopped nuts.
SOMETHING SWEET
ALL THINGS COOKIES & BARS
12
Lemon Bars
I created this recipe in response to a request for a lemon dessert. These
are low in fat and carbs, really lemony and sweet, and will totally satisfy
your lemon bar craving. Keep the crust low in the pan because whatever
is above the filling line will tend to brown and get crispy in the oven by
the time the filling is cooked through. You could also cover the edges with
foil until the very end.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
Crust
1/3 Cup uncooked quinoa
8
32
1/2 Cup water
1 whole egg
6
1 tsp lemon flavor emulsion
Zest of 1 lemon
1
1 pinch salt
5
Filling
1/2 Cup monkfruit sweetener
96
1 Tbsp whole grain pastry flour
5
1/4 tsp baking powder
2 whole eggs
12
10
3.5 Tbsp fresh lemon juice
4
Total recipe
26
138
15
Per slice, if cut into 12 slices
2
12
1
Per bar, if cut into 6 larger bars
4
23
3
INSTRUCTIONS
• 400 oven. Spray a rectangular (14” x 4.5”) tart pan with removable sides well (especially the sides) with coconut oil spray.
• Cook quinoa per directions on the box. Set aside to cool slightly.
• Once the quinoa is cool enough that you’ll be able to work with it with your hands, transfer it to a mixing bowl.
• In a small bowl, beat the egg. Stir in a scoop of cooked quinoa.
• You want to slowly add a bit of the warm quinoa to gently raise the temp of the egg without actually cooking it.
• Once the egg has warmed without scrambling, add the egg and quinoa to the mixing bowl.
(continued)
SOMETHING SWEET
ALL THINGS COOKIES & BARS
Lemon Bars
(continued)
• Add in lemon flavoring, zest and salt. Stir to thoroughly combine and add water as needed to get the dough to stick together
in clumps.
• Use your hands, or the back of a large spoon, to press the dough into the bottom and slightly up the sides of the pan.
• Bake 20-25 minutes. Allow to cool while you make the filling. Reduce oven temp to 350.
• For the filling:
• In a small bowl, whisk to combine the monkfruit sweetener, flour and baking powder.
• Beat the 2 eggs in a mixer on high speed until volume appears to be tripled.
• Add sugar mixture and mix on low just until mixed in.
• Add lemon juice and beat just until incorporated.
• Pour filling into the warm crust and bake at 350 for about 18 minutes, or until center is set.
• Allow to cool in the pan on wire rack.
• Store refrigerated..
SOMETHING SWEET
ALL THINGS COOKIES & BARS
13
Thumbprint Cookies
These are really easy to make (my kids love to help me) and are so pretty
and addictive. I never feel guilty about giving my kids these cookies for
breakfast since they’re made 100% with healthy real food carbs.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
2 large ripe bananas, mashed
54
Pinch salt
1 tsp vanilla
1 tsp cinnamon
1 Cup quick oats
46
1/4 Cup raisins
29
4 Tbsp all fruit spread
40
Total recipe, 12 cookies
169
Per cookie
14
INSTRUCTIONS
• 350 oven, line a cookie sheet with parchment paper.
• Combine banana through oats. Stir in raisins.
• Mix thoroughly. Drop by even scoops on your prepared pan.
• Bake 15-18 minutes or until set.
• Immediately out of the oven, use a tsp to indent the cookie.
• Fill with 1 tsp all fruit spread.
• Allow to cool and set.
SOMETHING SWEET
ALL THINGS COOKIES & BARS
14
Super Chocolately
No Bakes
Yes, this is another chocolate peanut butter crunchy cookie recipe –
can one ever have too many of those?
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
coconut oil spray
1/2 Cup well stirred natural PB
60
1/2 Cup unsweetened almond milk
1
1
1
1/4 Cup unsweetened cacao powder
4
4
2
2 Tbsp coconut oil
28
pinch salt
1/2 Cup brown rice syrup
124
1/3 Cup beet sugar
64
1 tsp vanilla
4 Cups whole grain flake cereal
80
2 Tbsp cacao nibs
2
1
8
Total recipe
7
273
99
Per cookie, if divided into 24 small cookies
0
11
4
Per cookie, if divided into 12 large cookies
1
23
8
INSTRUCTIONS
• Line rimmed baking sheet with wax paper and spray with coconut oil spray.
• Add cereal to a large freezer bag and squeeze with your hands to break up the cereal into smaller flakes.
• Combine peanut butter through beet sugar in a medium saucepan over medium low heat.
• Heat and stir until melted and smooth.
• Remove from heat and stir in vanilla.
• Stir in cereal.
• Drop by scoops on prepared pan. Sprinkle with cacoa nibs.
• Refrigerate until firm.
• Store refrigerated.
SOMETHING SWEET
ALL THINGS COOKIES & BARS
15
PB&J Bars
This PB&J bar is another complete meal recipe that is great for meal
prep. You’ll look forward to this one!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
6 Cups crisp brown rice cereal
150
1 Cup (80g) vanilla protein powder
60
1.5 Cups powdered peanuts
16
1/2 tsp salt
3/4 Cup sugar free pancake syrup
24
1/4 Cup unsweetened almond milk
1/4 Cup sugar free PB syrup
For the topping
3 scoops strawberry protein powder
69
1.5 Cups 2% Greek yogurt
35
14
7
1 Tbsp SF raspberry syrup
1/4 tsp stawberry flavor emulsion
1/4 Cup peanuts
18
2 Tbsp raspberry or strawberry all fruit spread
20
Total recipe
164
208
41
If divided into 8 equal portions
20
26
5
INSTRUCTIONS
• Line an 8x8 inch glass baking dish with parchment.
• Combine dry ingredients (cereal through salt) in a large bowl.
• In a second bowl, stir together pancake syrup, almond milk and PB syrup.
• Combine mixtures (adding more liquid as needed) and press into your prepared pan.
• Freeze for about 30 minutes or until set.
• Combine protein powder, yogurt, syrup and flavor emlusion.
• Once solid, spread bars with topping, sprinkle with peanuts and refrigerate until set.
• Just before serving, microwave all fruit spread a few seconds and stir until melted. Drizzle over bars.
• Store refrigerated.
SOMETHING SWEET
ALL THINGS COOKIES & BARS
16
No Bake Peanut Butter
Cacao Nib Cookies
I must have made about 10 different versions of these cookies before I
settled on this one. This is a great one to get the kids to help with. Super
easy and very satisfying. After just one taste, you won’t believe that this
isn’t really bad for you!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
coconut oil spray
3 Cups whole grain cereal flakes
60
3.5 Tbsp coconut oil
49
1/2 Cup natural peanut butter
60
1/2 Cup brown rice syrup
124
large pinch salt
1.5 tsp vanilla
1/4 Cup roasted cacao nibs
4
2
16
Coarse sea salt
Total recipe
4
186
125
Per cookie, if divided into 16
0
12
8
Per cookie, if divided into 8
1
23
16
INSTRUCTIONS
• Line a baking sheet with wax paper and spray with coconut oil spray.
• Add your 3 cups cereal to a freezer bag and break up slightly by squeezing bag with your hand.
• You don’t want to process the cereal flakes to fine crumbs - you just want the flakes to be more the size of a chocolate chip.
• Combine coconut oil through salt in a medium saucepan and heat over medium-low, stirring until melted and smooth.
• Remove from heat and stir in vanilla.
• Place pan back over the heat (with burner turned off), and stir in cereal.
• Use a cookie scoop to drop onto prepared wax paper lined sheet.
• Sprinkle with coarse sea salt and cacao nibs.
• Refrigerate until firm.
• Store in an airtight container in the fridge.
SOMETHING SWEET
ALL THINGS COOKIES & BARS
17
Warm Skillet Cookie
I can still remember the first time I had a skillet chocolate chip
cookie at a restaurant. Warm and gooey and chocolatey, right
out of the oven, it was love at first bite. It’s one of those desserts that you just know has zero redeeming qualities (other
than tasting AMAZING). Well, welcome into your life RP’s
skillet chocolate chip cookie! It’s flourless – I subbed in whole
grain cereal instead – with a combo of date sugar (which is
truly just ground up dates, and not actually a sugar at all) with
only a quarter cup of beet sugar, which at 10 servings, means
you’re only getting just over 1 tsp of beet sugar per slice. The fat is on the high side, but it’s coming from coconut
oil and pure cacao chips (instead of chocolate chips). Again, this isn’t something you can eat every day, but for
a special occasion, this is REALLY special. I hope you love it as much as we do! It’s 100% splurge-worthy!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
1/2 Cup coconut oil
112
1/4 Cup beet sugar
48
1/2 Cup date sugar
60
2 tsp vanilla
1 large egg
6
5
1 tsp baking soda
pinch salt
3 Cups amaranth flakes cereal, crushed
60
1/2 Cup cacao chips
8
4
32
Total skillet cookie
14
172
149
Per portion, if divided into 10 equal portions
1
17
15
INSTRUCTIONS
• 350 oven. Spray a glass pie plate with cooking spray if you don’t have a cast iron skillet.
• Melt coconut oil and beet sugar in a pie-pan sized cast iron skillet or a small saucepan over low heat.
• Remove from heat and stir in date sugar and vanilla. Let cool for 5-10 minutes.
• In a small bowl, stir a spoonful of the warm mixture and the egg to slowly warm the egg without scrambling it.
• Add the egg to the mix and stir in the baking soda and salt.
• Next, fold in the crushed cereal and the cacao chips.
• Transfer to pie plate if not using cast iron. • Bake 20-25 minutes.
• Cookie will puff up in the oven and deflate when you remove it from the oven. Check center for doneness.
SOMETHING SWEET
ALL THINGS COOKIES & BARS
18
Chocolate Peanut Butter
Crispy Cookies
These are super quick to pull together when you have a craving. Flourless
and no bake – they’re a great quick maintenance/massing treat (the SF
chocolate makes them not ideal for during a cut).
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
1/4 Cup nut butter
30
2 Tbsp SF PB syrup
1 tsp vanilla
pinch salt
1 2oz Sugar Free milk chocolate bar, broken into pieces
4
20
28
1 Cup crisp brown rice cereal
25
Total recipe
4
45
58
Per cookie, if divided into 8 cookies
1
6
7
Per 2-cookie portion
1
11
15
INSTRUCTIONS
• In a medium sized microwave safe bowl, stir together nut butter, syrup, vanilla and salt.
• Top with broken chocolate pieces.
• Microwave 1 minute. Stir. • Microwave in additional 30 second increments, stirring after each one, as needed, to fully melt chocolate.
• Stir until smooth.
• Add cereal and use a spatula to ensure every piece is coated.
• Divide into portions and freeze 15 minutes or until chocolate is set.
SOMETHING SWEET
ALL THINGS COOKIES & BARS
BREAKFAST,
PUDDINGS,
PARFAITS
& MUFFINS
19
Bread Pudding
I love bread pudding – and I tried a few times before I found one I
thought was worth putting into print. This one includes chocolate, too,
which never hurts!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
1 recipe No Carb bread*
31
3
21
1 oz sugar free milk chocolate bar, chopped
1
3
5
1/4 Cup raisins, soaked in hot water 15 minutes
29
3 Tbsp coconut sugar
36
3 eggs, beaten
18
15
1.5 Cups plus 2 Tbsp nonfat milk
13
18
2 tsp vanilla
1/2 tsp cinnamon
pinch salt
2 scoops vanilla 80/20 whey/casein powder
40
1/4 tsp cinnamon
3 Tbsp solid coconut oil
42
Total recipe
102
89
83
If divided into 6 equal portions
17
15
14
If divided into 12 equal portions
9
7
7
INSTRUCTIONS
* reprinted from The Renaissance Feast, on the next page
• 350 oven.
• Spray a 6 - 8 Cup glass baking dish with cooking spray.
• Break the bread into pieces.
• Place half the bread pieces in the dish, top with chopped chocolate and plumped raisins.
• Sprinkle coconut sugar on top of the bread/chocolate/raisin layer.
(continued)
SOMETHING SWEET
BREAKFAST, PUDDINGS, PARFAITS & MUFFINS
Bread Pudding
(continued)
• Top with remaining bread.
• Whisk together eggs, 1.5 Cups nonfat milk, vanilla, cinnamon and salt.
• Pour over bread, and mash down with a fork to ensure every piece is moistened.
• Let sit while the oven preheats. Use the remaining 2 Tbsp milk to moisten any dry spots.
• While pudding bakes for 25 minutes, make your streusel topping.
• Stir together protein powder and cinnamon. Use your hands to incorporate solid coconut oil to form a crumbly mixture.
• Remove pudding and top with streusel topping.
• Bake another 25-30 minutes, until no longer jiggly in the center.
• Let cool slightly to set up before cutting..
SOMETHING SWEET
BREAKFAST, PUDDINGS, PARFAITS & MUFFINS
No Carb Bread
(for Bread Pudding, 19)
This is one of those game changer recipes if you’re a sandwich person
that doesn’t get many carbs. Once you get the hang of it, it’s super easy
to prepare. You’ll have to save this one for a meal where you can have
some fats. I want you to think of this as a Master Recipe – one that could
be adapted to make garlic bread, pizza crust, cookies, etc.! Have fun!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
cooking spray
3 Tbsp lowfat cottage cheese, strained
5
2
1
3 large whole eggs, separated
18
15
1/4 tsp cream of tartar
Total recipe
23
2
16
If divided into 2 equal portions
11
1
8
INSTRUCTIONS
• 300 oven. Line a rimmed baking sheet with parchment and spray well with cooking spray.
• Combine strained lowfat cottage cheese and egg yollks in a mini food processor and process until very smooth.
• Using cold beaters and a cold bowl, whip cold egg whites with cream of tartar in a small mixing bowl to very stiff peaks.
• Add egg yolk mixture into the bowl with the egg whites, and very carefully fold to combine.
• You want to thoroughly combine yolks and whites, but minimize deflation of the whites as much as possible.
• Carefully pour mixture into 5-6 round piles or “buns” on your prepared baking sheet. Flatten just slightly and shape into
circles with the back of a spoon.
• Quickly place in the oven for about 30 minutes or until browned on stop.
• They will puff in the oven and deflate some as they cool, which is to be expected.
• For best texture, leave out uncovered overnight.
• Store separated with parchment paper in an airtight container or Ziploc in the refrigerator.
SOMETHING SWEET
BREAKFAST, PUDDINGS, PARFAITS & MUFFINS
20
Oatmeal Cookie Parfait
This parfait definitely feels more like a dessert than a meal!
Don’t sweat it if you haven’t invested in flavorings yet – and if you
don’t have monkfruit sweetener, you can sub in SF pancake syrup.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
*1 SF oatmeal cookie - see note below
3
18
3
1/2 Cup nonfat greek yogurt
11
5
1/3 scoop cinnamon bun protein powder
9
1/8 tsp cream caramel flavoring
1/2 Tbsp maple flavored monkfruit syrup
2
1 Tbsp pecans, crumbled
5
Total recipe
23
24
8
INSTRUCTIONS
• Combine yogurt through monkfruit syrup in a glass measuring cup.
• Stir well, taste and adjust flavorings to your liking.
• Spoon half into a small narrow glass.
• Top with half a crumbled cookie, and half chopped nuts.
• Repeat layers, ending with pecans.
* Made from a bag of Bernard Company SF oatmeal cookie mix and water, per instructions on bag.
SOMETHING SWEET
BREAKFAST, PUDDINGS, PARFAITS & MUFFINS
21
Tropical Waffles
Waffles are a great make ahead, ‘freeze what you won’t eat right away’
food option. This one doesn’t have protein, so it’s essentially a whole
grain, healthy carb source – with next to no fat. Sweet and fruity and
hearty, you’ll love adding these into your healthy carb rotation! Top one
with a scoop of protein ice cream while hot, and now you’re really taking
it to the next sweet treat level!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
2 Cups whole grain spelt flour
160
4 tsp baking powder
2 tsp cinnamon
large pinch salt
1 Cup almond milk
1
1
3
2 eggs, beaten
12
10
1/3 Cup SF coconut syrup
1 tsp vanilla
1 medium banana, chopped
25
1/3 Cup crushed pineapple, drained well
11
2 Cups whole grain crisped rice cereal
50
coconut oil spray
Total recipe, 11 waffles
13
247
13
Per waffle
1
22
1
INSTRUCTIONS
• In a large mixing bowl, combine spelt flour, baking powder, cinnamon and salt.
• In a small bowl or 2 Cup glass measuring cup, whisk to combine almond milk, eggs, SF syrup and vanilla.
• Combine wet and dry ingredients, stir just to moisten.
• Fold in banana, pineapple and cereal. Add more milk as needed.
• Heat a waffle iron and spray to coat.
• Cook per manufacturer’s instructions. Cool on wire racks. • Will keep in an airtight container at room temp for up to 3 days.
• Freeze any that you don’t plan to eat within 3 days in a freezer bag, with waffles separated by wax paper.
SOMETHING SWEET
BREAKFAST, PUDDINGS, PARFAITS & MUFFINS
22
Baked Peanut Butter
Cereal-nola
I love granola, but it’s always unbelievably high in carbs and fat.
This one’s really tasty and you get to keep carbs and fats in check.
Packs great too!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
6 Cups whole grain flake cereal
126
1/4 Cup peanut butter
30
1/4 Cup brown rice syrup
60
2 Tbsp melted coconut oil
28
2 Tbsp coconut sugar
24
2 tsp vanilla
pinch salt
1/2 Cup raisins
58
Total recipe
268
58
If divided into 8 equal portions
34
7
If divided into 6 equal portions
45
10
INSTRUCTIONS
•
•
•
•
•
•
350 oven. Line a large rimmed baking sheet with parchment, and spray with coconut oil spray.
Spread cereal on prepared pan.
Combine peanut butter through salt and stir well.
Pour over cereal and using a spatula, toss to coat.
Bake 15-20 minutes, watching carefully to ensure you don’t burn it.
Stir in raisins and allow to cool completely.
• Depending on your macros, you can add in coconut chips, cacao chips, nuts, more dried fruit, etc.
SOMETHING SWEET
BREAKFAST, PUDDINGS, PARFAITS & MUFFINS
23
Flourless Pumpkin Muffins
Not gonna lie, I got this recipe idea from my preschooler! She got to
make muffins in her “cooking class”, and they sounded so yummy, I
decided we needed an RP friendly version in the book. I think you’ll really
like these – get your kiddos to help!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
1 Cup canned 100% pumpkin
12
1/2 Cup sugar free pancake syrup
16
2 eggs
12
10
1 Tbsp vanilla extract
3 Tbsp coconut oil
42
1/4 Cup 2% milk
2
3
1
2.25 Cups old fashioned oats
104
1 tsp baking powder
1/2 tsp baking soda
1 tsp pumpkin pie spice
1/2 tsp salt
Total recipe, 12 muffins
14
135
53
Per muffin
1
11
4
Per 2-muffin portion
2
22
9
INSTRUCTIONS
• 350 oven. Spray a 12-cup muffin pan with coconut oil spray.
• Combine everything in a food processor and process until smooth.
• Divide among muffin cups and bake 25-35 minutes.
• Test to ensure a toothpick inserted in the center comes out clean.
SOMETHING SWEET
BREAKFAST, PUDDINGS, PARFAITS & MUFFINS
24
Banana Bread
My kids love having banana bread for breakfast or for a snack.
This one is made from wonderful whole grain and real food ingredients.
At 25 g carbs and half a serving of fat, you will not feel bad having a slice
of this, or sharing it with anyone in your family (not that you have to
share! You could just hide it from them, no one is judging.)
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
coconut oil spray
1/3 Cup liquid form coconut oil
75
1/2 Cup brown rice syrup
124
2 whole eggs
12
10
1 Cup mashed ripe bananas
46
1/4 Cup unsweetened coconut milk
1
1 tsp baking soda
1 tsp vanilla extract
1 big pinch salt
1 tsp cinnamon
1/2 tsp nutmeg
1.75 Cups whole grain spelt flour
126
Total recipe, 1 loaf
12
296
86
Per slice, if divided into 12 equal slices
1
25
7
INSTRUCTIONS
• 325 oven. Spray a loaf pan with coconut oil spray.
• In a large bowl, whisk together coconut oil and brown rice syrup until thick and smooth.
• Whisk in eggs, then bananas and milk.
• Add baking soda through nutmeg.
• With a wooden spoon, incorporate the flour, just until moistened.
• Pour into your prepared pan and bake about an hour, testing with a toothpick near the center.
• Let cool on a wire rack for about 10 minutes, then run a knife around the edges. • Release out onto a rack to cool completely.
SOMETHING SWEET
BREAKFAST, PUDDINGS, PARFAITS & MUFFINS
25
Cherry Clafoutis
This is a beautiful and festive dish that would look great on any holiday
dessert table. Low in fat and not super high in healthy carbs, this one is
definitely worth making, especially if you’re a fan of cherries! Totally
sub in other fruits too!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
4 Cups pitted cherries
96
1.25 Cups lite canned coconut milk
4
17
3 large eggs
18
15
1/2 C spelt flour
40
1/4 Cup coconut sugar
48
large pinch Kosher salt
1 tsp vanilla
1 tsp cinnamon
Total recipe
18
188
32
If divided into 6 equal portions
3
31
5
If divided into 8 equal portions
2
23
4
INSTRUCTIONS
• 350 oven.
• Spray a shallow 12” oval baking dish with cooking spray.
• Scatter cherries over the bottom.
• Combine coconut milk through vanilla in a blender and blend until smooth.
• Pour over cherries.
• Sprinkle with cinnamon.
• Bake 50-60 minutes, or until toothpick inserted in center comes out clean.
SOMETHING SWEET
BREAKFAST, PUDDINGS, PARFAITS & MUFFINS
26
Box Mix Strawberry
Muffins
This is a super easy recipe that comes together quickly and is great for
meal prep. It’s a beautiful strawberry treat bursting with flavor and
sweetness that won’t derail your diet.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
2 Tbsp canola oil
30
2 Tbsp unsweetened applesauce
3
6 Tbsp liquid egg whites
10
1 Cup SF strawberry syrup
1 14 oz. box No sugar added muffin mix*
24
264
2 Cups fresh strawberries, chopped
19
Total recipe - 1 dozen muffins
34
286
30
Per muffin
3
24
3
INSTRUCTIONS
• 375 oven. Line a muffin pan with paper liners or spray with cooking spray.
• Whisk oil, applesauce, egg whites and syrup together in a bowl.
• Add muffin mix and mix until combined. Fold in strawberries.
• Fill muffin tins evenly.
• Bake 12-15 minutes.
* I use Namaste brand; you can order it on Amazon.
SOMETHING SWEET
BREAKFAST, PUDDINGS, PARFAITS & MUFFINS
27
Soft PB Chocolate
No Bake Granola
This was one of those happy accident recipes borne out of experimenting
with cookie recipes. You’ll see from the pic that that’s what I had in mind
when I made this. As soon as I tasted it, though, I realized it didn’t set up
well to be a cookie (too crumbly), but would make for an excellent topping for ice cream or yogurt.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
coconut oil spray
1/2 Cup natural peanut butter
60
1/4 Cup sugar free pancake syrup
8
1/4 Cup coconut oil, liquid form
56
2 Tbsp brown rice syrup
31
4 Cups flaked whole grain cereal
80
1/4 Cup cacao nibs
8
3
16
Total recipe
8
122
132
If divided into 12 equal portions
1
10
11
INSTRUCTIONS
• Line a baking sheet with parchment paper and spray with coconut oil spray.
• Stir together peanut butter, pancake syrup, coconut oil and brown rice syrup until smooth.
• Add cereal and peanut butter mixture to a food processor and process until smooth.
• You can add water or SF flavored syrups as needed to get the mixture to “clump”.
• Stir in cacao nibs and spread on prepared pan, squeezing and packing into clumps.
• Refrigerate until set.
• Break into smaller pieces as desired.
SOMETHING SWEET
BREAKFAST, PUDDINGS, PARFAITS & MUFFINS
28
Quick Strawberry Mousse
Easy, light and refreshing, this is a perfect summertime – or anytime
treat. With only 3 main ingredients and 2 steps, you can whip this up in
no time flat. Spoon the mousse into pretty glasses, top with ripe sliced
summer strawberries, and you’ve got a perfect dinner party dessert.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
2 Cups quartered strawberries
18
1/2 Cup lowfat sour cream
8
8
10
1.5 Cups frozen nonfat whipped topping, thawed
36
Total recipe
8
62
10
Per portion, if divided into 6 equal portions
1
10
2
Per portion, if divided into 4 equal portions
2
16
3
INSTRUCTIONS
• Process strawberries and sour cream in a food processor, until smooth.
• Fold in nonfat whipped topping.
• Portion and enjoy!
SOMETHING SWEET
BREAKFAST, PUDDINGS, PARFAITS & MUFFINS
SNACKS &
OTHER GOODIES
29
Caramel Drizzled Pears
This is essentially a carb source as it has almost no fat per pear. This
would be a real show stopper on a holiday dessert table. It gives you just
enough of that sweet flavor to make you feel like you’re indulging.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
6 ripe medium pears, washed
132
1/4 Cup beet sugar
48
2 Tbsp brown rice syrup
31
1 Tbsp coconut oil, liquid form
14
2 Tbsp 2% milk
1
2
1
Total recipe
1
213
15
Per 1/2 pear
18
1
Per pear
35
2
INSTRUCTIONS
• Line a rimmed baking sheet with waxed paper. • Place pears on their sides fairly close together on the paper.
• Combine sugar through coconut oil in a small saucepan over medium heat.
• Stir regularly. Once boiling, stir constantly for 2 minutes.
• Stir in milk and immediately drizzle over pears.
• Sprinkle with any toppings (none included in above macros, but you could add crushed nuts, cacao nibs, raw coconut, etc.)
right away.
• Refrigerate, if needed, until set.
SOMETHING SWEET
SNACKS & OTHER GOODIES
30
Fro Go
I ate this as a complete evening meal on a daily basis for quite some time
once I created the recipe. I love grapes so much and so do my kids. We
were going through tons of them during the summer, and I kept thinking
the sweet flavor could be turned into something creamy and yummy.
Turns out it’s true! I can whip this up in no time flat because I’ve made it
so many times! I love the SF peach syrup in this, but obviously use whatever flavor you like! You have to try this one! And yes, you can totally
make a nonfat version by using nonfat yogurt and leaving out the nuts. I love the texture of crunchy and
creamy so if you can afford more carbs, you could always stir in some whole grain cereal or freeze dried fruit
right before eating.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
3/4 Cup 2% Greek yogurt
17
7
1.5 Cups frozen whole green seedless grapes
23
1/8 Cup SF peach syrup
1/4 oz raw pecans
5
Total recipe
8
17
29
protein net carbs
fat
3
INSTRUCTIONS
• Add yogurt, frozen grapes and peach syrup to a large food processor.
• Process until grapes have broken down and mixture is spoonable, but you’re not going for liquid here!
• Add in pecans and process to finely chop and distribute.
• Eat right away!
SOMETHING SWEET
SNACKS & OTHER GOODIES
31
Dessert Nachos
I’d consider this another special occasion type dessert. Super easy to
make, and just a cool spin on a sweet treat. Would be a great post-dinner
family style dessert for everyone to share. The presentation is unique and
very pretty.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
vanilla 80/20 whey/casein powder
10
3 Tbsp peanut butter
23
1.5 oz sugar free milk chocolate bar
2
10
15
1 medium banana
25
3 oz corn tortilla chips
45
21
1/4 Cup freeze dried raspberries
3
Total recipe
12
83
59
Per serving, if divided into 4 equal portions
3
21
15
INSTRUCTIONS
•
•
•
•
•
•
•
•
•
350 oven.
Combine protein powder and nut butter in a medium bowl and mash with a fork to form crumbs.
Chop chocolate and place in a microwave proof bowl.
Chop banana into small dice.
Microwave chocolate 1 minute; stir. Repeat in 30 seconds incremenents until smooth.
Cover a plate with tortilla chips.
Drizzle with chocolate, sprinkle chopped banana and top with peanut butter / protein powder crumbs.
Heat 5-10 minutes, just to warm chips and bananas.
Sprinkle with raspberries.
SOMETHING SWEET
SNACKS & OTHER GOODIES
32
Caramel Creamy Pops
Creamy Pops are super addicting and the macros are so favorable, it’s
worth making a batch and keeping them in your freezer, especially for
hot summer days!
In this version, the nutty and caramel flavors meld together with the
creaminess of the whipped topping and milk to create a pop that is light
and rich at the same time.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
1 Cup fat free whipped topping
24
1/2 Cup fat free milk
4
6
3 Tbsp natural almond butter
23
1 Tbsp SF caramel syrup
Total recipe, 5 creamy pops
4
30
23
Per Creamy Pop
1
6
5
INSTRUCTIONS
• Combine everything in a bowl and stir well with a fork.
• Pour into popsicle molds.
• Freeze several hours until firm.
SOMETHING SWEET
SNACKS & OTHER GOODIES
33
Orange Vanilla Creamy
Pops
If you love orange marmalade, this is the creamy pop for you! If you
use a marmalade with larger chunks of rind, you will get that bitterness
in some bites. I liked it, but some of my taste testers thought it was too
much, so just wanted to include a disclaimer here!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
1 Cup fat free cool whip
24
1/2 Cup fat free milk
4
6
3 Tbsp SF orange marmalade
9
1 Tbsp SF vanilla syrup
Total recipe, 5 creamy pops
4
39
Per Creamy Pop
1
8
INSTRUCTIONS
• Combine everything in a bowl and stir well with a fork.
• Pour into popsicle molds.
• Freeze several hours until firm.
SOMETHING SWEET
SNACKS & OTHER GOODIES
34
Blackberry Raspberry
Creamy Pops
Summer berries make the best pops! This one is light and creamy
and so very berry.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
1 Cup fat free cool whip
24
1/2 Cup fat free milk
4
6
1 Tbsp SF raspberry syrup
1 Cup fresh blackberries
7
Total recipe, 6 creamy pops
4
37
Per Creamy Pop
1
6
INSTRUCTIONS
• Combine everything in a bowl and stir well with a fork.
• Pour into popsicle molds.
• Freeze several hours until firm.
SOMETHING SWEET
SNACKS & OTHER GOODIES
35
Chocolate Pecan Pie
Crepes
This is a chocolate variation on the crepe recipe I did in a prior book.
Deep and chocolately with a sticky gooey topping, this really feels
like a splurge!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
For the crepes
1/3 Cup whole grain pastry flour
25
3 Tbsp unsweetened cocoa
2
3 Tbsp beet sugar
36
2 packets Devotion Nutrition Flex Flavors
pinch salt
6 Tbsp liquid egg whites
10
1/2 Cup 2% milk
4
6
1/2 tsp vanilla extract
1 Tbsp liquid form coconut oil
3
14
For the topping/filling
1/2 Cup beet sugar
96
1/4 Cup brown rice syrup
62
2 Tbsp liquid form coconut oil
28
2 Tbsp 2% milk
1
2
1
Total recipe, 8 crepes with topping
15
228
45
Per crepe
2
29
6
INSTRUCTIONS
For the crepes: • Combine flour through coconut oil. Stir until smooth.
• Spray a skillet with coconut oil spray and heat over medium heat.
(continued)
SOMETHING SWEET
SNACKS & OTHER GOODIES
Chocolate Pecan Pie Crepes
(continued)
• Add a small amount of batter to the hot pan - just enough to cover the bottom when you tilt to spread it.
• Cook 2-3 minutes, until the underside center of the crepe easily separates from the pan when you slide a spatula under it.
• You shouldn’t have to fight with it.
• Once it releases, flip it and cook the other side for only 20 or 30 seconds.
• Remove to a plate.
• Meanwhile, combine beet sugar through coconut oil in a small saucepan over medium heat.
• Stir frequently until it reaches boiling; stir constantly for 2 minutes.
• Reduce heat to low and stir in the milk to thin.
• Either add a spoonful of filling to each crepe before you fold it into 3rds, or drizzle over the top.
SOMETHING SWEET
SNACKS & OTHER GOODIES
36
Lemon Thyme
Mini Fruit Pizzas
This one gets major style points for presentation. The cake bases are light
and fluffy and you can top them with any fruits you like. The creaminess
from the yogurt is the perfect compliment. These are really addicting.
Another one to have your kids help with – they’ll love decorating these!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
coconut oil spray
1 8 oz box Sweet n Low lemon snack cake mix
15
165
13
2 Tbsp canola oil
30
1 whole egg
6
5
1 Tbsp fresh grated lemon peel
1 tsp fresh chopped thyme
1.5 Cups nonfat Greek yogurt
35
12
1/4 Cup SF syrup of your choice
1/4 Cup chopped mango
6
1/4 Cup chopped strawberries
2
1/4 Cup halved blueberries
4
1/4 Cup chopped blackberries
2
1/4 Cup halved raspberries
2
Total recipe, 12 mini fruit pizzas
56
194
48
Per mini fruit pizza
5
16
4
INSTRUCTIONS
• 375 oven. Spray a 12-cup silicone peanut butter cup pan with coconut oil.
• Combine cake mix, oil, egg, lemon peel and thyme.
• Distribute evenly among the 12 cups and press in the bottom.
• Bake for about 10 minutes. Remove and allow to cool in the pan for a minute or two.
• Release onto cooling racks to cool completely.
• Combine yogurt and SF syrup.
• Divide evenly among the “crusts”, spreading to the edges.
• Top with fruit.
SOMETHING SWEET
SNACKS & OTHER GOODIES
37
Caramel Corn
Popcorn is a wonderful whole grain option! Here, I played around with a
salty sweet version. If you’ve got some room in your macros for this,
go for it!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
coconut oil spray
8 Cups air popped popcorn
40
1 Tbsp unrefined coconut oil
14
2 Tbsp SF pancake syrup
4
1/4 tsp salt
1/2 Tbsp vanilla
1/8 tsp baking soda
Total recipe
44
14
INSTRUCTIONS
•
•
•
•
•
•
250 oven. Line a baking sheet with parchment paper.
In a small saucepan, combine coconut oil through salt and bring to a boil.
Boil 2 minutes.
Off the heat, stir in vanilla, then baking soda.
Pour over popped popcorn, and spread on prepared pan.
Bake 45 min, stirring every 15 minutes, until dry and crunchy.
SOMETHING SWEET
SNACKS & OTHER GOODIES
38
Rice Paper Crunchy
Cannoli
This is the first time I’d played around with rice paper. It’s a very
interesting ingredient! If you like cannoli filling, you need to at least try
this. It’s chewy but the flavors are really really sweet and satisfying.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
1 tsp liquid form coconut oil
5
2/3 Cup beet sugar
128
2 tsp cornstarch
5
2 oz 2% Greek yogurt
6
2
1
1/4 Cup nonfat ricotta
11
7
1/2 tsp vanilla extract
pinch cinnamon
8 rice paper sheets
73
2 Tbsp coconut oil, separated
28
1 Tbsp chocolate protein powder
4
Total recipe, 8 cannoli
21
214
34
Per cannoli
3
27
4
INSTRUCTIONS
• 450 oven. Line a baking sheet with parchment and spread 1 tsp of liquid coconut oil over the parchment.
• In a blender, whiz together beet sugar and cornstarch until sugar becomes powdery (ps you just made powdered beet sugar!)
• In a small bowl stir together yogurt through cinnamon.
• Stir in the sugar. Filling will be runny.
• Fill a pan or bowl that is larger than your rice paper with about 1/2 inch of warm water.
• Working carefully, hold each rice paper sheet under the water for a few seconds, just until it’s bendable.
• Let as much water drip back into the bowl as you can, then lay flat on the counter.
• Place 1/8 of the filling mixture in the center of the rice paper.
• Working quickly, fold up the bottom first, then the sides and finally the top - creating a flat, sealed little package.
• Place on prepared pan. Once all are on the pan, rub top sides of packages with 1 Tbsp coconut oil (divided among all 8 bundles).
• Bake about 25 minutes until brown and puffed.
• Just before time is up, stir together remaining 1 Tbsp coconut oil with 1 Tbsp chocolate powder. Stir until combined and pourable.
• Remove cannoli from oven, allow to cool slightly, then drizzle with chocolate sauce.
SOMETHING SWEET
SNACKS & OTHER GOODIES
39
Microwave Fall Butter
For this recipe, I essentially put all of the flavors I love about Fall in a
jar. Pumpkin, caramel and apple – yum. And it’s about 1/3 the carbs of
all fruit jam, so you get to use more spread on your whole grain toast,
waffles, pancakes, banana bread, etc.!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
1 15 oz can 100% pure pumpkin
25
1 Cup apple cider
28
1/2 Cup date sugar
60
1 tsp pumpkin pie spice
1 Tbsp coconut oil
14
1 Tbsp SF caramel syrup
1 tsp lemon juice
1
1/4 tsp caramel flavor emulsion
Total recipe, approx. 2.25 Cups
113
14
Per 1 Tbsp portion
3
0
Per 2 Tbsp portion
6
1
Per 1/4 Cup portion
13
2
INSTRUCTIONS
• Mix pumpkin through pumpkin pie spice in a large glass bowl.
• Cover with a paper towel and microwave 6 minutes. Stir.
• Microwave another 6 minutes. Stir.
• Microwave another 3 minutes.
• Carefully remove from microwave and stir in remaining ingredients.
• Allow to cool.
• Will keep 3 wks in fridge, 6-12 mos frozen .
SOMETHING SWEET
SNACKS & OTHER GOODIES
40
DIY Casein Chocolate
How cool is it that you can make your own chocolate with just 4
ingredients, and almost no prep time!?! This is just a base recipe –
I encourage you to experiment with flavorings, add-ins like crisped
rice, etc.. I know I will be!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
1 Cup raw cocoa butter
175
1 Cup casein
49
1/2 Cup brown rice syrup
124
1 tsp vanilla or flavor emulsion
Total recipe
49
124
175
Per square, if divided into 50 squares
1
2
4
Per 2-square portion
2
5
7
Per 4-square portion
4
10
14
INSTRUCTIONS
• Spray 2 plastic or silicone chocolate molds with coconut oil spray.
• Melt cocoa butter in a microwave or in a small saucepan on low.
• Once completely melted, stir in casein, brown rice syrup and flavoring.
• Pour into prepared chocolate molds and allow to set at room temp, or refrigerate for quicker setup.
• Release onto cutting board and cut into squares with a sharp knife.
SOMETHING SWEET
SNACKS & OTHER GOODIES
PROTEIN &
CASEIN POWDERS
41
Casein Chocolate Chip
Cookie Dough
Ever since I was a little girl in my mom’s kitchen, I have loved the idea of
licking the spoon or the mixer beaters after mixing up a batch of cookie
dough. With this recipe, I get my nighttime casein in, and I get to feel like
I’m eating cookie dough – and without playing salmonella roulette! Make
this your own by using the flavors you love.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
cookie dough flavored casein
15
1 tsp almond flour
1
1 tsp coconut flour
1
3 Tbsp powdered peanut butter
2
3 Tbsp unsweetened almond milk
1/2 tsp peanut butter SF syrup
3/4 Tbsp cacao nibs
3
coarse sea salt (optional)
Total recipe
15
1
6
INSTRUCTIONS
• Mix together casein, flours and powdered peanut butter.
• Add 1 Tbsp of almond milk and the SF syrup and stir well, pressing with the back of a spoon. • Add more milk, 1 Tbsp at a time, stirring and pressing until “dough” starts to come together.
• Add water, milk or syrup to reach your preferred consistency.
• Stir in cacao nibs and sprinkle with sea salt, if using.
SOMETHING SWEET
PROTEIN & CASEIN POWDERS
42
Protein Fruit Cookies
I created this recipe to satisfy my specific macro requirements for a
particular meal of the day. I didn’t like the idea of eating a packaged bar,
so I decided to make my own. Play around with this recipe to meet your
needs and flavor preferences – it should be a nice base recipe to start with!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
1/4 Cup protein nut butter (like Buff Bake)
22
8
28
3 scoops chocolate protein powder
66
1 Cup spelt flakes cereal
20
1/2 Cup drained tart cherries from a jar
13
pinch fine sea salt
1/2 Cup raisins
62
2 Tbsp dried apricots
10
2 Tbsp flaxseed meal
3
1
5
1/4 tsp cinnamon
coarse salt, to taste
1.5 Tbsp powdered peanuts
4
1
1
Total recipe, 10 cookie balls
95
115
34
Per cookie ball
10
12
3
Per 2-cookie ball serving
19
23
7
INSTRUCTIONS
• Process all ingredients (except powdered peanuts) together in your food processor.
• Form into balls.
• Roll in powdered peanuts.
• Store refrigerated.
SOMETHING SWEET
PROTEIN & CASEIN POWDERS
43
Peanut Butter
Chocolate Chip Cookies
Some days, I just like getting a full serving of protein, right around 25 g
carbs and half a serving of fat by eating 5 peanut butter chocolate chip
cookies. It happens.
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
1 16 oz bag Sugar Free chocolate chip cookie mix
32
328
48
10 scoops 80/20 vanilla whey casein powder
200
large pinch fine sea salt
3/4 Cup water
1/3 Cup plus 1 Tbsp natural nut butter
48
1/4 Cup sugar free peanut butter syrup
1 tsp vanilla extract
coarse sea salt
Total recipe, 64 cookies
232
328
96
Per cookie
4
5
1
5-cookie portion
18
26
7
8-cookie portion
29
41
12
INSTRUCTIONS
•
•
•
•
•
•
•
•
•
•
350 oven. Line cookies sheets with foil or parchment.
In a large mixing bowl, stir to thoroughly combine cookie mix and protein powder with fine sea salt.
Note: I used Bernard brand SF chocolate chip cookie mix.
Using a hand mixer, add in water, nut butter, SF syrup and vanilla. Mix until all ingredients are incorporated.
Using wet hands or a sprayed scoop (dough will be very sticky), drop by small scoops onto prepared baking sheets to form 64
small cookies. Note: These cookies will not spread, but they will puff up, so if you make dough balls, you’ll get very round ball-shaped cookies.
Flatten before baking if you want the final cookie to have more of a traditional cookie shape. Sprinkle with coarse sea salt.
Bake 8-10 minutes, or until bottoms and tops are just turning golden brown. Watch carefully!
Allow to cool on pans for only a minute or two before removing to cooling racks to cool completely. Store in an airtight container. Freeze what you won’t eat in 2 or 3 days.
SOMETHING SWEET
PROTEIN & CASEIN POWDERS
44
Chocolate Caramel
PB Cookie Pie
There’s something I just love about combining sweet and salty and
crunchy. This recipe comes together in no time and requires no oven
time, just time hanging out in your freezer to set up properly (though
no one’s judging you if you decide to eat this with a spoon as soon as
you mix it up).
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
3 scoops chocolate protein powder
48
1/2 Cup SF caramel syrup
4 Tbsp natural peanut butter
30
coarse sea salt, to taste
4 Cups spelt flakes cereal 80
Total recipe
48
80
30
per portion, if divided into 4 equal portions
12
20
8
per portion, if divided into 2 equal portions
24
40
15
INSTRUCTIONS
• Spray a silicone pie dish with cooking spray.
• Stir together to thoroughly combine protein powder, SF syrup, peanut butter and sea salt.
• Fold in the cereal until all flakes are coated. Turn out into prepared silicone pie pan and smooth.
• Freeze for about an hour. Remove and cut into portions. • Cover and return to the freezer to freeze another 2 hours or so.
• Allow to soften slightly before cutting and eating.
SOMETHING SWEET
PROTEIN & CASEIN POWDERS
45
ProVEG Mousse
Yes, I jumped onto the cauliflower train with this one. I see in the RP
Clients group all the time requests for a no-fat, no-carb breakfast option.
I promise you this one will surprise you with how tasty and non-cauliflower tasting it is! And the flavor gets better and better as time goes on
(I love when that happens.). You can eat this for at least 2 or 3 days, so
make a batch and you won’t have to worry about Meal 1 for a few days!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
5 Cups steamed riced cauliflower, drained and cooled
2.5 scoops chocolate peanut butter protein powder
60
2 Tbsp unsweetened cocoa
2
1
2
2 Tbsp SF peanut butter syrup
2 packets Crème Brulee *Flex Flavors
Total recipe
62
1
2
If divided into 3 equal portions
21
0
1
If divided into 2 equal portions
31
1
1
INSTRUCTIONS
• Wrap cauliflower in a clean kitchen towel and squeeze to remove all of the moisture.
• Add to food processor with remaining ingredients.
• Process several minutes, until super smooth. (You can add a bit of almond milk, or water if needed)
• Refrigerate overnight.
* From Devotion Nutrition
SOMETHING SWEET
PROTEIN & CASEIN POWDERS
46
Crunchy Salty Sweet
Casein Bar
I love eating my casein in bar form. And I love salty and sweet flavors.
This bar is everything. Chocolately and nutty and salty and sweet. Don’t
you just love a “diet” that calls for a bedtime snack like this… me too!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
coconut oil spray
chocolate casein powder
20
brewed coffee, flavored or unflavored
SF syrup of your choice
1 Tbsp nut butter
8
1 Tbsp peanuts, chopped
4
1/2 oz whole grain hard pretzels, crushed
11
coarse sea salt, optional
2 tsp roasted cacao nibs
3
Total recipe, 1 candy bar
20
11
15
INSTRUCTIONS
• Spray a candy bar mold with coconut oil spray.
• Stir to combine casein with coffee, SF syrup and nut butter. Keep it thick!
• Fold in the peanuts, pretzels, sea salt and cacao nibs.
• Spread (it should not be thin enough to pour!) into the candy bar mold, making sure to fill in all of the space.
• Freeze for about 2 hours. Allow to sit at room temp for a few minutes.
SOMETHING SWEET
PROTEIN & CASEIN POWDERS
47
Salty Sweet Casein
Popcorn
Popcorn is a wonderful whole grain option! Here, I played around with a
version with my nighttime casein. If you get carbs with your casein you
are going to love this!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
8 Cups air popped popcorn
40
1 scoop casein
15
1 Tbsp unrefined coconut oil
14
1 Tbsp SF pancake syrup
2
2% milk
part of a packet of Monkey Bread Flex Flavors
fine sea salt
Total recipe
15
42
14
INSTRUCTIONS
•
•
•
•
•
•
•
Line a baking sheet with parchment. Bring oven temp to 300, then turn it off.
Spread popcorn on prepared pan.
Add casein, coconut oil and pancake syrup to a saucepan over medium low heat. Add just enough milk to thin to pourable.
Once smooth and warmed through, drizzle over popcorn.
Sprinkle with Flex Flavors and salt.
Let pan sit for about an hour in the warm oven.
SOMETHING SWEET
PROTEIN & CASEIN POWDERS
48
Bananas for Casein
I see lots of posts from RP clients looking for different ways to get their
nighttime casein in. I’m always playing around with mine too, depending
on how much fat I get with it, whether or not I get any carbs, etc.. This
was one of my favorite experiments – hope you like it and find ways to
build on it – chocolate dipped strawberries, anyone?
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
chocolate casein protein powder
20
1 packet Coconut Biscotti Flex Flavors
1 Tbsp all natural peanut butter
8
1 Tbsp SF peanut butter syrup
warm water
1 medium banana, peeled
25
1.5 Tbsp chopped pecans
8
Total recipe
20
25
15
INSTRUCTIONS
• Combine first 5 ingredients. Add more warm water or SF syrup to thin as needed.
• Coat the banana in casein, then in chopped nuts.
• Freeze on waxed paper until set.
• Allow to warm slightly and slice into rounds.
SOMETHING SWEET
PROTEIN & CASEIN POWDERS
49
Protein Puppy Chow
(for Humans)
Growing up, I couldn’t go to a holiday function without seeing “puppy
chow”/“muddy buddies” on the treats table. That sugary, chocolatey,
peanut buttery mix was so addicting, and totally worth getting powdered
sugar covered fingers for! I decided to see if I could make a whole grain
version using protein powder in place of the powdered sugar. It worked!
Unfortunately, I couldn’t sneak in enough of it to make this a complete
meal option for most of you, but it’s definitely better macros than the real
thing, so I’m counting it as a win!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
4.5 Cups whole grain mini wheat cereal
144
1/4 Cup natural nut butter
30
1/4 Cup coconut oil
56
1/2 coconut sugar
82
3/4 Cup chocolate protein powder
49
1/2 tsp vanilla
7-8 Tbsp SF peanut butter syrup
3/4 Cup chocolate protein powder
49
Total recipe
98
226
86
Per portion, if divided into 11 equal portions
9
21
8
Per portion, if divided into 6 equal portions
16
38
14
INSTRUCTIONS
• Add cereal to a large mixing bowl.
• Lay out a large piece of parchment or wax paper on your kitchen counter.
• Microwave next 4 ingredients (nut butter through protein powder) 1 minute.
• Stir, and microwave in 30-second increments, stirring after each, until smooth.
• Stir in vanilla and SF syrup until it gets to pourable consistency.
• Pour over cereal and quickly fold with a spatula until all pieces are coated.
• Add coated cereal and remaining 3/4 Cup protein powder to a freezer bag. • Shake until all pieces are separate and coated.
• Pour out onto paper to cool.
• Store in an airtight container.
SOMETHING SWEET
PROTEIN & CASEIN POWDERS
50
Brown Rice
Protein Pudding
I have always loved creamy rice pudding. When my son was really little,
I made brown rice pudding with raisins using coconut milk and it was his
favorite breakfast. Unfortunately, unless you’re looking for super high
carbs, pairing rice with raisins is a bit of carb overkill, so it’s tough to get
a decent portion size without going way over on carbs. I wanted to see
if I could bring some sweetness to brown rice pudding by using a sweet
protein powder and natural date sugar (just ground up dates!). I’m pretty happy with the results, and it can be counted as a Complete Meal while keeping carbs and fats in check. Use
any milk you like and top with whatever toppings are template approved and fit your macros!
INGREDIENTS
YOUR CHANGES
protein net carbs
fat
protein net carbs
fat
1.5 Cups cooked brown rice
60
3 Cups non dairy milk
24
3
14
1/4 Cup date sugar
30
2 tsp cinnamon
high quality vanilla protein powder
30
Total recipe
54
93
14
Per portion, if divided into 3 equal portions
18
31
5
Per portion, if divided into 2 equal portions
27
47
7
INSTRUCTIONS
• Add cooked brown rice and milk to a medium saucepan over low heat.
• Once warm, stir in date sugar and cinnamon.
• Cook over low heat until thickened.
• Stir in protein powder and heat through for about 1 minute more.
SOMETHING SWEET
PROTEIN & CASEIN POWDERS
151
APPENDIX
SOMETHING
THE
RENAISSANCE
SWEETFEAST
QUICK GUIDES
W
e’ve all been there. It’s time to eat! You’re standing in your kitchen trying to
figure out how you want to spend your precious fat or carb allotment, and you
have no idea how many pecans make up a serving of fat, how many grapes you
can have with your meal, or how much a handful of raspberries is going to set you back. For
me, that’s about the time I realize my phone is upstairs so I can’t even google it. In defeat,
I’ll default to my PB Tbsp and brown rice cakes. Sad, but true! I always wanted a handy
reference to hang on my fridge that had the most common healthy fat and carb amounts by
portion size. I figured if I wanted it, there must be other people out there who could also use
it. Hope you find these helpful.
QUICK GUIDE TO HEALTHY FATS
*all nut measurements in the table below are for raw nuts
1/2 serving, *7.5 g fat
almonds, whole
11 / .5 oz / 14 g
almonds, chopped
.5 oz / 14 g
almond meal / almond flour
1/8 Cup
1/4 Cup
almond butter
1 Tbsp
2 Tbsp
avocado
1 serving, *15 g fat
22 / 1 oz / 28 g
1 oz / 28 g
1/4 avocado (~ 50g by weight)1/2 avocado (~ 100g by weight)
canola oil
1/2 Tbsp
cashews
0.625 oz / 17.5 g
cashew butter
1 Tbsp
1 Tbsp
1.25 oz / 35g
2 Tbsp
olive oil
1/2 Tbsp
1 Tbsp
peanuts
.5 oz (14 g)
1 oz (28 g)
peanut butter
1 Tbsp
pecan halves
7 / 10.5 g
pecans, chopped
1.5 Tbsp / .375 oz
3 Tbsp / .75 oz
pistachios
0.625 oz / 17.5 g
1.25 oz / 35g
walnut halves
.4 oz / 11.5 g / 6 halves
.8 oz / 23 g / 12 halves
walnuts, chopped
.4 oz / 11.5 g / 1.5 Tbsp
.8 oz / 23 g / 3 Tbsp
2 Tbsp
14 / 21 g
* grams of fat FROM healthy sources, not total weight of food - this is the number that matches your template.
SOMETHING SWEET
vi
QUICK GUIDE TO HEALTHY CARBS
*Grams of Net Carbs (all fruit measurements in the table below are raw)
*10
*15
rice, cooked
1/4 Cup
1/3 Cup
1/2 Cup
3/4 Cup
1 Cup
whole grain pasta, cooked
1/4 Cup
1/3 Cup
1/2 Cup
3/4 Cup
1 Cup
1/3 Cup
1.25 oz
1/2 Cup
2/3 Cup
2.5 oz
1 Cup
1 small (60g)
90g
1 med (114g)
150 g
1 lg (180g)
1 Cup
2 med
1.5 Cups
1/3 Cup
3 oz
2/3 Cup
5 oz
6 oz
1 Cup
8 oz
1.5 Cups
1 xsmall
(2.5" dia.)
1 small
(2.75" dia.)
1 med
(3" dia.)
banana
2 oz.
1/2 Cup,
sliced
1 sm
(6" - 6.9")
blackberries
2 Cups
oats, uncooked
sweet potatoes, baked
quinoa, cooked
apple
5 oz
*20
*25
*30
*35
*40
*50
1 lg
(3.25" dia.)
1 med
(7" - 7.9")
1 Cup,
sliced
blueberries
1.5 Cups
2 Cups
3 Cups
cantaloupe
2 Cups,
cubes
1 sm melon
(4.25” dia.)
4 Cups,
cubes
cherries, without pits
grapefruit
grapes
kiwi, without skin
2 med wedges
(138g)
1/2 Cup
1/2 fruit
(3.75" dia.)
2/3 Cup
1 Cup
1 med/lg fruit
1 Cup
1 Cup sections, with juice
1 1/3 Cups
1 small
(2.5" dia.)
1 2/3 Cups
1 Cup, sliced
2 small
(2.5” dia.)
papaya
1 Cup cubes
1 Cup
mashed
peaches
1 xlarge
(3" dia.)
pears
pineapple
1 small
(2.5" dia.)
1 large
(2.75" dia.)
1/2 Cup cubes
1 slice
(3.5" x .75")
raspberries
1 med
(5" x 3")
1 Cup cubes
1 Cup, sliced 1.5 Cups, sliced
watermelon
1 Cup, diced
2 1/3 Cups
1 pint
2 Cups
2 Cups sections,
with juice
2 2/3 Cups
3 small
(2.5” dia.)
3 1/3 Cups
2 Cups
1 fruit
2 Cups, sliced
2 Cups
sections
1 large (5.75" x 3.25")
2 large
(2.75” dia.)
2 med
(5” x 3”)
2 xlarge
(3” dia.)
1 large (230 g) 2 Cups (slices) 2 Cups cubes
1 Cup
chunks
2 Cups
strawberries
2 Cups
1 Cup
mango
orange
1.5 Cups
2 Cups
chunks
4 Cups
3 Cups, whole 3 Cups, sliced 3 Cups, sliced
2 pints
6 Cups, whole
1 wedge
(1/16 of melon)
* grams of carbs FROM healthy sources, not total weight of food - this is the number that matches your template.
SOMETHING SWEET
vii
ACKNOWLEDGMENTS
T
hank you to Siemens Design for bringing my recipes together into a terrific design,
as always. Thank you to Kristoffer Cox Photography for the image below. Thank you
to all of the employees, coaches and leadership team at RP for creating and cultivating
a lifestyle that continues to change lives. Lastly, you know I have to thank my taste testers –
Nick, Cherrie, Erica, Zach and Emma Shaw!
Sweet treats can absolutely be a healthy part of your RP lifestyle. Enjoy every bite, and keep
training hard.
Pictured: Nick and Lori Shaw, Renaissance Periodization
SOMETHING SWEET
viii
www.renaissanceperiodization.com
support@renaissanceperiodization.com