Pumpkin Spice Frappuccino

INGREDIENTS:

• 2 TBSP of Pumpkin Puree
• 1 TBSP of Cinnamon
• 1 c. Pure Unsweetened Almond Milk
• 2 Espresso shots OR 1/2 c. of very strong coffee, prepared and cooled
• 2-3 ice cubes
• 1/2 TSP. Xanthan Gum (optional, to thicken consistency)

DIRECTIONS:

1. Add milk, pumpkin, and cinnamon to the blender. Blend until mixed well.
2. Add coffee and ice cubes, blend well.
3. Add xanthan gum and pulse blend until desired consistency.
4. Pour into a glass and enjoy (top with whipped cream and a sprinkle of cinnamon if desired)!

NUTRITION:

• CALORIES: 70
• CARBS: 12
• FAT: 3
• PROTEIN: 2
• SUGAR: 1
• FIBER: 7

Spaghetti Squash Breakfast Bake

INGREDIENTS:

• 5 Large Egg Whites
• 1 TBS Ground Flax-seed
• 1 TBS Water
• 2 c. Spaghetti Squash, cooked
• 3/4 c. Portabello Mushrooms, cooked and chopped
• 2 slices of Bacon, cooked
• 4 TBSP Parmesan Cheese, shredded
• Salt, to taste
• Pepper, to taste
• Oregano, to taste
• Basil, to taste

DIRECTIONS:

1. Pre-heat oven to 350° F.
2. In a medium sized bowl, mix eggs, flax-seed, water, and spaghetti squash together very well. Set aside.
3. In a pan, fully cook bacon on medium heat. Set aside on a napkin to absorb grease once complete.
4. In the same pan, fully cook mushrooms.
5. After the mushrooms are done, add bacon, mushrooms, salt, pepper, and spices to your egg-squash mixture. Mix all the ingredients thoroughly.
6. In a bread pan, spray non-stick cooking spray, then evenly distribute your mixture into the pan. Cover with foil and stick it into the oven.
7. Bake for 20-30 minutes, until top is "bouncy" and the eggs are fully set. Check with a toothpick in the center to make sure nothing sticks.
8. Once ready, remove from the oven and sprinkle your cheese on top, allowing it to melt.
9. Cut in half and serve!

NUTRITION (Serving size is equal to 1/2 of the recipe):

• CALORIES: 193
• CARBS: 15
• FAT: 7
• PROTEIN: 19
• SUGAR: 6
• FIBER: 4

Pumpkin Pancakes

INGREDIENTS:

• 1/4 c. Instant Oats
• 1/2 TBSP Ground Flax-seed
• 1/4 c. water
• 1 TBSP Cinnamon
• 2 Large Egg Whites
• 1/4 c. 100% Pure Pumpkin
• 2 TSP Stevia

DIRECTIONS:

1. Mix egg whites and pumpkin together, whisking vigorously until smooth.
2. Add the oats, flax-seed, cinnamon, stevia, and water. Mix well, until evenly distributed.
3. Warm pan on medium heat, sprayed with non-stick cooking spray.
4. Pour batter into pan, flipping once the batter on top seems to slightly firm along the edges. Makes four medium pancakes.

NUTRITION:

• CALORIES: 187
• CARBS: 28
• FAT: 3
• PROTEIN: 13
• SUGAR: 2
• FIBER: 11

Low Calorie Pancakes

INGREDIENTS:

• 2 oz Chobani Plain Greek Yogurt
• 1 Packet of Stevia
• 2 Egg Whites
• 1 TBS Ground Flax-seed
• 1 TSP Cinnamon
• 1/2 TSP Vanilla Extract
• 1/4 TSP Baking Powder

DIRECTIONS:

1. Mix all ingredients together until smooth consistency.
2. Add non-stick cooking spray to your pan and let warm on medium heat.
3. Cook batter as you would normal pancakes.
4. Top as you please (I like to drizzle a bit of cinnamon and honey on top (these calories are not considered in this recipe, so add accordingly!)).

NUTRITION:

• CALORIES: 111
• CARBS: 8 
• FAT: 2 
• PROTEIN: 15
• SUGAR: 3
• FIBER: 3

Cinnamon Rolls with Fitness Frosting

CINNAMON ROLL (1 serving):

• 1/2 Packet of Quaker Instant Oatmeal (Original)
• 2 Egg Whites 
• 1 TBSP Water
• 1 TSP Cinnamon
• 1/2 Packet of Stevia 

FITNESS FROSTING (1 serving):

• 2 TBSP of Chobani Non-fat Greek Yogurt
• 1/2 TSP Vanilla Extract
• 1/2 Packet of Stevia
• 1 TSP Cinnamon

DIRECTIONS:

1. In a coffee mug, mix: oatmeal, egg whites, water, cinnamon and stevia until blended well.
2. Place in the microwave for about 1 minute. The batter will rise a ton so make sure you keep an eye on it so it doesn't spill over. If it is not ready when you take it out just place in the microwave again for 10 seconds at a time until firm.
3. Flip over onto a plate and cut in 2.
4. For the fitness frosting, simply mix your Chobani greek yogurt, sweetener and vanilla extract together until smooth. Then top your little guys.
5. Sprinkle with a little more cinnamon on top for the Cinnabon effect.

NUTRITION: 

• CALORIES: 120
• CARBS: 18
• FAT: 1
• PROTEIN: 12
• SUGAR: 12
• FIBER: 4