The best ever S'mores Protein Pancakes

Hello everyone :) As you all know I have been doing intermittent fasting for a month now. I've noticed a difference in my body definitely (not a huge difference) but everyday i feel a little leaner. Progression takes time and doesn't happen over night. You much remember this when attempting a new lifestyle change. So many people give up on their goals because they don't see results right away. Truth is, you wont see drastic results for quite sometime. You must stick with your plan and keep in mind that anything worth having takes time!!! So I continue to follow IF......not even so much because I want to get super shredded, just because I feel it fits MY LIFESTYLE and eating habits much better then 6 small meals a day. You must understand that in no way am I putting down the 6 meals a day theory or saying it doesn't work, for some it does. It actually works for a TON of people, they see great results with sticking to that plan. But for others (like me) I hit a plateau and began to hate healthy food (which I don't, healthy food is my favorite)! So IF has given back to me what I felt I lost for quite sometime. I honestly have never felt better. I haven't experienced any bloating, exhaustion, fatigue, depression or cravings. My life for so long revolved around food and when my next meal was (I think that's a form of a disease if you ask me). Now I have energy EVERY DAY, my good days are EVERY DAY, food isn't stressed about like it used to be, I feel like I have freedom back in my life. IF has seriously changed my outlook on eating, I love this lifestyle!

Now I know you see me post pictures of pop tarts, burgers, ice cream and so on, but you should all know that I don't eat like that everyday. And even though I follow IF and IIFYM (if it fits your macros) that doesn't mean I eat a bunch of shit all day. 90% of my food are whole foods that are nutritious and CLEAN. IIFYM doesn't mean you can eat whatever you want, it simply means you can eat certain foods that fit into YOUR macros. It gives you more room to eat the foods you love. But, at the same time you MUST hit your fiber, protein, nutrients & vitamins for the day. In order to do this you MUST eat whole foods like lean protein, veggies, fruits and whole grains. So for those of you that think you can do IF or IIFYM and eat shit all day, YOUR WRONG. Just thought I would give you all a little info because I know some of you are still confused!

Now here's the recipe for those delicious amazing S'mores Protein Pancakes :D

S'mores Protein Pancakes

• 1/2 cup oats
• 1 scoop vanilla protein powder (I used vanilla ice cream egg white protein powder)
• 1/2 cup Fiber One cereal (the 60 cal one)
• 100g banana
• 1/2 tsp baking powder
• 1/4 tsp butter extract
• 1/4 tsp vanilla extract
• 1 cup of liquid egg whites
• 1/2 cup of unsweetened vanilla almond milk
• 1 s'mores pop tart, toasted (you could leave this out)
• 1 tbs baking Stevia

Homemade Fluff

• 2 tbs fat free cream cheese
• 2 tbs WF no cal marshmallow dip
• 1 tbs baking Stevia

Directions:

1. Blend everything together (i used my magic bullet)
2. Cook on a flat top with cooking spray
3. Top with Walden Farms chocolate syrup, pancake syrup & homemade fluff

The best coconut chocolate chip protein bread ever!!!

Coconut Chocolate Chip Protein Bread:

• 1/2 cup vanilla protein (I used Egg Protein Powder Vanilla - 14.7 oz (Google Affiliate Ad))
• 1/4 cup coconut flour
• 1/2 cup oats, blended into flour
• 1/2 tsp baking powder
• 1/2 cup fat free Greek yogurt
• 1/4 cup + 1 tbs baking Stevia
• 1/2 cup unsweetened vanilla almond milk
• 1 cup liquid egg whites
• 2 whole eggs
• 1 tsp vanilla
• 1/2 tsp coconut extract
• 1/4 tsp almond extract
• 2 tbs dairy free chocolate chips

Directions:

1. Mix everything together, I used a hand mixer to insure the clumps would all be out (the batter will be thin so the chocolate chips will probably sink to the bottom)
2. Sprinkle 1 tbs of baking Stevia on top of the batter
3. Bake at 350 until a fork comes out clean (mine took about a hour)
4. Place under the broiler for 1-2 min right when its done to make the top nice and toasty :)

Here to help!

I want to start by saying that I am NOT in any way a nutritionist nor do I have a degree or certificate in health or health coaching. But with that being said, I've been through a lot of shit and I've tried almost every diet out there. I'm one of those people that has to try something if it interest me. I've been on good diets, bad diets and have tried a endless amount of supplements. I spend hours on the internet, reading books and doing research on healthy living/fitness health.....not because I have to BECAUSE I WANT TO. It fascinates me more then anything and I cant get enough knowledge. I continue to learn everyday but I do know a lot about health issues/healthy living. 

I realize that this lifestyle doesn't fascinate everyone like it does me, and therefor so many people are unaware or have no knowledge about how to live a healthy lifestyle. They just want to know "how can I loose weight", "what am I doing wrong", "how much should I be eating", "how do I cook healthier".....whatever the question may be, people have them. I understand how it may be difficult to ask me questions on Instagram because most of them are personal or to long. I really would love to help those that need or want it. In my opinion, no question is a stupid one. So I want to be here for those of you that have a question. If you do please feel free to email me! 

msklovelady@aol.com

"Diets" I've experimented with:

• Low carb
• Low fat
• Vegan
• Vegetarian
• Low calorie
• Carb cycling
• Intermittent Fasting
• IIFYM (if it fits your macros)
• 6 meals a day
• Fodmap diet

Progress on IF (2 weeks)

Intermittent Fasting

Now I'm sure if you follow me on Instagram you probably think I've lost my mind with all the food I've been consuming! And well you're probably right haha ;) There is a science behind it and I do have reasoning for the foods/amount of food I've been ingesting. Its called Intermittent Fasting!!!

I'm not exactly sure how I stumbled across the idea of IF but one night I was doing a little research on different diets and I came across carb back loading. A lot of people that carb back load also practice IF. A basic description of carb back loading is where you would wake up, don't eat anything till like 12 or so and then when you do eat just eat proteins and fats. You would train around 6 and then after you would consume as many carbs as possible (within your macros). I don't mean brown rice and sweet potatoes either, I'm talking pizza, doughnuts, cookies, ice cream, burgers, burritos.....pretty much anything to get you a big spike of carbs. A protein shake is recommended to make sure you get enough protein with your meal. You could continue eating carbs until you went to bed! Then you would wake up and do it all over. Now at first I was like nahhhhh this cant work, but the people that were doing it were completely shredded!!! I thought long and hard about doing it and did A TON of research and then decided that even though these people were really cut, they weren't healthy!

So now back to IF......people that practice carb back loading do IF but you don't have to carb back to do IF. Intermittent fasting is basically where you fast for a 16 hour period and then feed for a 8 hour period. I don't mean stuff your face for 8 hours, you would have 2, 3, or even 4 meals within this window. Right now I'm doing 3. How do you know what times to do? Well that's all up to you and your schedule, that's the beauty of it! If you want to make your fasting period from 7pm-11am or 8pm-12pm its up to you! I'm doing 6:30pm-10:30am. So I would have my first meal at 10:30 and my last before 6:30. Like I said the times are up to you.

Its best to train on a empty stomach with a little BCAA'S in your system (I do it with coffee because BCAA'S upset my stomach). That's right you train on a EMPTY STOMACH! This goes against everything you've ever heard about loosing weight and all that, but it works. What happens is that your body actually uses fat as fuel instead of carbs. When you wake up and haven't eaten for hours your body is a calorie burning machine, once you eat your metabolism actually slows down! So breakfast is a load of crap (even though i love breakfast foods). While your body is in that turbo fat burning state its best to go as long as you can without food. After your training session you would eat your largest meal of the day which should consume 50-60% of your calories!

By now, you probably already know that training (either weight training or cardio training) plays a huge role in depleting your body’s glycogen stores.  Glycogen is simply the broken down form of carbohydrates which are stored in the muscles, liver, and fatty tissues in the body.  So obviously, in order to refill these stores your body needs carbs.  And carbs play a critical role in the post workout state. The body releases cortisol as a reaction to this external stressor.  In order to lower the amount of cortisol in the body, it is crucial to spike insulin.  You see, insulin and cortisol act in a very close relationship.  The spike in insulin post workout will hence lower cortisol levels and begin the all important cycle of protein synthesis (or in plain English – the rebuilding of muscle tissue).  So how does one create an insulin spike?  Through carbohydrates of course!  Now keeping this in mind, in a post workout state you want to initiate protein synthesis as quickly as you can.  The best way to do that is by getting a very fast and huge burst of insulin in the blood, and the quickest way to do that is by introducing high glycemic index carbohydrates – or basically simple carbs or sugars.  This means that the faster digesting the source of carbs, the quicker you get an insulin spike.  So wouldn't it make complete sense to instead of grabbing that slice of fibrous wheat bread to go for something far more fun and yummy instead (like a Pop Tart).  Think of it it, Pop Tarts (and other highly processed foods) are nothing but straight sugar. When it comes to fast digesting carbs, there are MANY options available.  The one thing you want to keep in mind is that although I am saying that choosing a fast digesting source is your best option at this time, you want to make smart choices as well.  Generally, these carb choices should be low to non fat.  Fat slows down the process of digestion which at this point is something we DON’T want.  It will even somewhat blunt the insulin spike we’re attempting to stimulate.  So rule number one is that the food choice should be low to non fat.  This opens up a world of possibilities to choose from that are only limited by your imagination.  Find out more here

If you train in the evenings you would still stick to your macros but save half of your daily totals for your post workout meal. Its really all about your macros. You have to weigh things and figure out what your body requires. Here is an awesome calculator for lean gains. You would also be carb cycling except instead of low, moderate & high you would just have training days and rest days. A rest day would be where you just do cardio or nothing at all. On your rest days you would lower your carbs and increase your fat intake. Lean gains suggests that you only train 3 days a week (but train HARD) and don't do any cardio. Right now I'm doing weight training 4 days, cardio 2 days, yoga 1 and 1 rest day. This is what works for me, eventually I'll make changes.

These are MY macros, YOURS will be different

Training days:
Calories: 2,516
Carbs: 352g
Protein: 160g
Fat: 52g

Rest days:
Calories: 1,600
Carbs: 60g
Protein: 160g
Fat: 80g

There are many great articles that you can Google about IF that will tell you all the benefits to fasting and why this "diet" is so amazing. I LOVE it because it lets me have more fun with my food and gives me back the time I lost to prepping 6 meals per day. You actually don't need to eat that often to keep your metabolism up!!!! DO YOUR RESEARCH PEOPLE, EDUCATE YOURSELF! I don't have the urge to binge or eat bad because my diet isn't so restricted. I'm also not stressing over when my next feeding time is and if ill be home to eat it. I never felt satisfied with those tiny little meals, I began to hate healthy food and was so sick of the same crap. No I don't feel starving if I go 16 hours without food, I actually have more energy through my workout. This isn't for everyone and its not a solution to loose weight, its a lifestyle change, so like I said EDUCATE YOURSELF before trying any new "diet". More great info

Some of the great meals I've been enjoying!

One week of IF and I'm already seeing results!

IIFYM ;)

Weekend cooking

I don't know about you but I LOVE the weekends..... particularly Saturday because its leg day and when I usually have my cheat meal :) I have 1 cheat MEAL per week, it keeps me sane and gives me something to look forward to all week! I believe cheat meals are so important, not just because they confuse your metabolism but because you should never give up the things you love. This week was pizza :D

MMMMMM so good :D I got sun dried tomatoes with artichokes 

& garlic tomato pesto on a honey wheat crust

And this amazing salad! I took all the croutons off. It had feta cheese, sun dried tomatoes, pine nuts and a balsamic dressing. It was so good!!!!

You know no cheat meal is complete without a good dessert to finish it off! I decided to make a CLEAN dessert though :)

I topped mine with Arctic Zero Maple Vanilla Ice Cream ;)

Blueberry Peach Cobbler

Crumble:

• 1/4 cup of coconut flour
• 1/2 cup oats, blended into flour
• 1/4 cup coconut oil, melted
• 1 Tbs. baking Stevia
• 1 egg
• butter extract
• enough water to combine everything

Filling:

• 1/2 bag of frozen blueberries, thawed
• 1 bag frozen peaches, thawed
• 1/4 cup baking Stevia
• 1 tsp. cinnamon
• 1/4 cup of water

Directions:

1. In a bowl combine the crumble together, add enough water just to form a dough but to where its still crumbly 
2. Mix the filling and place in a baking dish
3. Pour the crumble over the top
4. Microwave 1/4 cup or more of blueberries and pour over the whole thing
5. Bake at 350 for 1 hour 

I also happen to love Sundays. I get to do yoga, grocery shop, meal prep and not put on make up all day :D Ohhhhhhh and I get to have PANCAKES! Pancake Sunday is my favorite. I'm not saying I don't love my oats and egg whites, but I definitely look forward to pancakes every week. They are always clean pancakes but taste so decadent!

I topped mine with microwaved banana, almond butter and WF syrup

Carrot Cake Pancakes

• 1/2 cup oats
• 1 Tbs. coconut flour
• 1/4 tsp. maple extract
• 1 tsp. vanilla extract
• 1 tsp. cinnamon
• 1/2 tsp. pumpkin pie spice
• 1/2 tsp baking powder
• 1/4 banana, microwaved
• 3/4 cup egg whites
• 1/2 cup unsweetened vanilla almond milk
• 1 finely shredded carrot

Directions:

1. Blend everything except the shredded carrot (I use my bullet)
2. Stir in carrot and cook on a skillet 
3. Top with whatever you want

So fluffyyyyyyy!

I also made some carrot cake bread for my pre workout!

Carrot Cake Bread

• 1 1/2 cups oats, blended into flour
• 1/2 cup pure pumpkin
• 1 1/2 cups egg whites
• 1 Tbs. cinnamon
• 1/2 tsp. pumpkin pie spice
• 1 tsp. vanilla extract
• 2 full droplets of liquid Stevia
• 2 carrots, finely shredded

Directions:

1. Mix everything with a hand mixer 
2. Bake at 350 until a fork comes out clean

Chocolate Protein Cupcakes

For those that don't know, I recently got hired at a gym<3 (which is where I belong)! After everyone I work with found out that I LOVE to cook and I'm a healthy cooker, they wanted me to bring goodies! Soooooo I came up with a yummy protein packed cupcake recipe. Sometimes when you cook with protein it could come out a little weird but after playing with a few recipes I came up with something pretty amazing! Now I could of just made the cupcake but that wouldn't of been me......I had to go a little overboard ;) So I decided to make some peanut butter PROTEIN frosting & PROTEIN chocolate peanut butter cups to go on top! They were kind of amazing :D

Oops I had to try one :)

Protein Chocolate Cupcakes

(Makes 12)

• 1/2 cup liquid egg whites 
• 1 whole egg
• 1/2 cup non fat Greek yogurt
• 1/2 cup unsweetened almond milk
• 1 full droplet of liquid chocolate Stevia
• 2 Tbs. coconut oil, melted
• 1 scoop chocolate protein powder (I used Pro 7 Syntheses)
• 1/4 scoop About Time birthday cake protein powder
• 1/2 cup oats, blended into flour
• 1/4 cup + 1 Tbs. Cacao powder
• 1 tsp. baking powder
• 1 Tbs. coconut flour

Directions:

1. Mix everything together with a hand mixer
2. Bake at 350 until a fork comes out clean

Peanut Butter Protein Frosting

(Makes enough to frost 15)

• 8oz fat free cream cheese
• 1/4 cup fat free Greek yogurt
• 1 Tbs. natural peanut butter
• 2 Tbs. peanut flour
• 1 full droplet of liquid Stevia
• 1 scoop of Cellucor peanut butter marshmallow whey

Directions:

1. Mix everything with a hand mixer until it becomes creamy
2. Refrigerate until needed

Protein Chocolate Peanut Butter Cups

(Makes 11 mini ones)

Chocolate mixture:

• 1 Tbs. coconut oil, melted
• 1 Tbs. cacao powder
• 1 scoop chocolate protein powder
• a couple drops of liquid chocolate Stevia
• 2 Tbs. Water (add more if you need to thin it out a little)

Peanut butter mixture:

• 1 Tbs. natural almond butter
• the remanding chocolate mixture

Directions:

1. Combine the chocolate mixture until its creamy, it should be thick
2. Pour half way up into molds (Mine were mini sized). You should have some left over
3. Put in the freezer for 30 minutes
4. Combine the remaining chocolate mix with the almond butter
5. Once the molds are frozen place some of the pb mix on top and press down
6. Freeze for another hour or until frozen

Macros per cupcake with the frosting and peanut butter cup:

Calories: 162
Fat: 4.9g
Carbs: 7.2g
Protein: 15.9g

So good!!!!!!

Clean treats are the best sweet treats!

We all love sweets, even if you say you're not a sweet lover YOU'RE A LIAR ;) I for one would choose to eat sweets over a real meal......yeah its that bad, haha. I'm human, I crave something sweet all of the time (okay more like every day). Its hard sometimes when you're trying to eat clean but you want that cookie or brownie......and I'm not saying not to because everything in moderation is okay, but if you could make clean desserts, wouldn't that be so much better?!

Raw Brownie Truffles

• 2 tbs. cacao powder
• 4 dates, pitted 
• 1 tbs. unsweetened coconut flakes
• 1 tbs. natural almond butter
• Raw Stevia (optional)

Directions:

1. Blend everything in a food processor
2. Roll into balls

Black Bean Brownies

• 1 can low sodium black beans, drained
• 1/4 cup cacao powder
• 2 tbs. agave 
• 1/4 cup oats
• 2 bananas (you can definitely taste the bananas so if you're not a fan substitute for apple sauce)
• 1 tbs. cinnamon
• 1 tsp. vanilla extract
• 1/4 tsp. organic chocolate extract
• 1 tsp. baking powder
• 2 eggs
• 1 full droplet of liquid chocolate Stevia
• 1/2 bar of 100% cacao bakers chocolate, chopped

Directions:

1. Place everything in a food processor except the chopped bakers chocolate 
2. Blend until batter is smooth
3. Fold in chopped chocolate 
4. Pour batter into a 9x9 baking dish (I made thinner ones caus I couldn't find my pan)
5. Bake at 350 for 12-15 min

What you will need

Blend everything togeher

Fresh out of the oven

Boom, Brownies!

Yes, pizza can be clean :)

I've done a ton of experimenting with different ways to make pizza.....I don't just mean toppings, I'm talking crust and all! Sure you can buy a pre-made dough but why do that when you can make a delicious CLEAN one?! A lot of the pizza crusts that I've made have fallen apart or haven't been very appetizing. But tonight I finally made one that was delicious, crunchy and held together with all the toppings on top!!! I hope you enjoy this as much as I did :) Who says you cant enjoy pizza while eating clean?!?!

 BBQ Chicken-Veggie Pizza

 First you want to start by getting some of this. Its gluten & fat free, low in calories, sodium and sugar. Its delicious, comes in 2 flavors and is organic!

Once your crust is done (recipe down below) you'll spread the BBQ sauce on top

Then add your chopped zucchini 

A layer on tomato

Mmmmmm Mushrooms

Top it off with shredded chicken, goat cheese and jalapenos.

Place under the broiler for around 5 min or until the cheese get bubbly & veggies are cooked

BOOM ahhhhhmazing pizza!!!!

Proof it holds together ;)

Gluten Free Pizza Crust

• 1/2 cup oats
• 1 tbs. coconut flour
• Mrs. Dash extra spicy seasoning 
• Mrs. Dash chicken seasoning
• 1 egg
• 2 tbs. water

Directions:

1. Place dry ingredients in a food processor, blend until oats become a flour
2. Add the egg and water (the dough will be tough and easy to work with)
3. Spread the dough out on parchment paper on a baking pan
4. Place another piece of parchment paper on top of the crust
5. Bake at 350 for 5 min
6. Turn oven up to 450, flip the crust and bake for another 5-7 min
7. Take out and remove one layer of parchment paper
8. Top with toppings

Meal Prepping 101

I always hear people say how they don't have "time" to eat healthy. I get it people are busy and its hard to prepare fresh healthy meals everyday.......but if you're prepared it wouldn't be so hard to eat clean! I to am  very busy...... I'm a full time student in culinary school, going through a certification program to be a personal trainer, work part time, go to the gym 6 days a week and still find the time to eat clean!!!! I like to eat fresh meals everyday so I only pack my meals that I know I'm going to be gone for (which is a lot of them unfortunately).

Sundays are my days to pretty much get everything I need done for the week, this includes cooking a lot of my food. Now like I said I like fresh meals so on Sunday I figure out what I want to be eating throughout the week and then cook the items that take the longest to prepare (like a lot of my proteins or carbs). I wash and cut up my veggies, put snacks together and for the mornings I know I don't have time to make breakfast, I make overnight oats. If I know I'll be gone all day I'll pack my meals for that day that way I just grab them and go & can have NO EXCUSE not to eat clean! This also helps with cravings because instead of browsing through the pantry or fridge to find something to eat I know I already have stuff cooked and ready for me.

I make different things each week so I don't get bored of my food. I like to BBQ, roast, bake, cook stove top, slow cook, pretty much anyway of cooking. Marinades and spice rubs are great to get different flavors. I also like to buy ground turkey because I can do so much with it (burgers, tacos, meatballs, breakfast burritos). This week I decided to make shredded enchilada chicken, spaghetti with 97/3 ground beef & mushrooms, 97/3 ground beef burger patties, egg white turkey muffins (snacks) and some maple cinnamon apple oatmeal bread for my pre-workout meal throughout the week!

Shredded Enchilada Chicken

• 4 chicken breast
• 1/2 can low sodium medium red enchilada sauce
• 1/2 small jar low sodium salsa

Directions:

1. Add everything in a slow cooker and let cook
2. Shred once done

Spaghetti With Ground Beef And Mushrooms

• 2 tbs. olive oil
• 2 carrots, peeled and diced
• 2 celery, diced
• 3 cloves garlic, minced
• 4 large roma tomatoes, chopped
• 1 tbs. Italian seasoning
• 1 tbs. chili flakes
• 1 tsp. Worcestershire sauce
• a couple dashes of tapatio 
• 12 oz 97/3 lean ground beef
• 8-10 cremini mushrooms, sliced

Directions:

1. Sweat carrots and celery with oil (you can add onions too, I just cant have onion)
2. Add garlic and tomatoes, cook for about 5 min or until tomatoes get mushy
3. Use a immersion blender to mix everything up
4. Add seasonings, cover and let simmer
5. In a separate pan cook beef, once done add to sauce
6. Place mushrooms in pan and sweat, add to pot once cooked
7. Let simmer on low for 20-30 min 

Makes 6 muffins

Egg White Turkey Muffins

• 4oz ground extra lean trukey
• Liquid egg whites
• 4 pieces turkey bacon, chopped
• Mrs. Dash seasoning (any kind)

Directions:

1. Cook turkey and turkey bacon in a pan with seasoning 
2. Place in a sprayed muffin pan 
3. Top with egg whites
4. Bake at 350 until they look puffy and are tough to the touch

The recipe makes 6 pieces

Maple-Cinnamon Apple Oatmeal Bread

• 1 1/2 cups of oatmeal
• 1 1/2 cups liquid egg whites
• 1 tsp. vanilla extract
• 1/2 tsp. maple extract
• 2 full droplets of liquid Stevia
• 1 tsp. cinnamon
• 1 apple, diced small

Directions:

1. Combine everything and bake at 350 until a tooth pick comes out clean

And then I made a burrito with that shredded chicken for dinner :)

Mmmmmmmmm!

Sunday Breakfast!

I look forward to Sundays all week because of 2 reasons.......1, its my rest day (which is much needed) & 2, I actually have time to spend making a good breakfast! I usually go for pancakes, because I LOVE pancakes, but every now and then I like to switch it up and make something different. I happen to also LOVE waffles! Just like pancakes I like to experiment with my waffles and make different kinds, I've made some really great one and also ones that have fallen apart on me :/ However today I made some amazing ones!!!!! :D

I topped mine with microwaved banana, almond butter, strawberries & wf pancake syrup

Maple-Coffee Waffles

• 1/2 cup oat flour (I blend regular oats with my bullet)
• 1 tbs. coconut flour
• 1/2 tsp. baking powder
• 1 tsp. vanilla extract
• 1/2 tsp. coffee extract
• 1/2 tsp. cinnamon
• 1 full droplet of liquid Stevia
• 1 tbs. wf maple syrup 
• 1/4 microwaved banana
• 1/2 cup liquid egg whites
• 1/4 cup unsweetened almond milk

Directions:

1. Mix everything with a hand mixer
2. Cook in a waffle maker
3. Top with whatever you like!

Low Carb Peanut Butter Cookies!!

Who doesnt LOVE peanut butter cookies???? Especially when theyre healthy & low carb! I may have eaten all of these in one sitting :) hahaha oopsssssss

This is the consistency you want after mixing all the ingredients

I made mini cookies so I got 14 out of the batter!

Low Carb Peanut Butter Cookies

• 1/4 cup of peanut flour
• 2 tbs. coconut flour
• 1/2 tsp. baking powder
• 2 egg whites
• 1 full droplet of liquid stevia
• 1 tbs. nut butter (I used Nutzo)
• 1/4 cup almond milk
• 1/4 microwaved banana

Directions:

1. Mix everything with a fork until it becomes the consistency of cookie dough 
2. Place in the freezer for 5 min to harden up a bit (this will make it easier to handle)
3. Scoop out and cook on a sprayed cookie sheet
4. Bake at 350 for 5-7 min or until desired texture