WIAW #106: Flourless & GF Protein Brownie Doughnuts (Recipe)

Post surgery, I had a massive craving for doughnuts.

When I got home to NYC and was able to stand for a bit, I decided to take my cakester recipe and play with it until I came up with this protein brownie doughnut that is flourless, gluten-free and absolutely delicious.

Without further interruptions, here is the recipe for these amazing protein doughnuts. As always, thanks Jenn for hosting this food loving party! Flourless Protein Brownie Cake Doughnuts Ingredients (Makes Six)

  • 1/2 Cup of Chopped Up Dark Chocolate (I use 60% or higher)
  • 1 Tbsp of Creamy Almond Butter (Peanut Butter is delicious too, or your choice!)
  • 1 Tbsp of Unsweetened Vanilla Almond Milk
  • 1 tsp of Pure Maple Syrup (or Agave, Honey)
  • 1/2 tsp Vanilla Extract
  • 1 tsp Coconut Sugar (or substitute w/ Stevia)
  • 1 Tbsp of Ground Flax Seeds
  • 1/2 tsp Baking Powder
  • 1/2 Cup Vanilla Protein
  • 2 Large Eggwhites
  • Dash of Sea Salt
  • Add In’s: Almond Slivers, Chia Seeds, Coconut Flakes, Dark Chocolate Chips, etc.
  • Toppings: Protein Glaze, Almond Butter, Coconut Flakes, Hemp Seeds, Almond Slivers, etc.

  1. Preheat your oven to 325 degrees Fahrenheit. Take the first three ingredients and melt in the microwave for 30-45 seconds (depending on your microwave). Once chocolate is melted, add in the remaining ingredients except for the eggwhites and sea salt.
  2. Once everything is well mixed, place the brownie doughnut batter to the side and whisk the eggwhites with the sea salt. Then mix the blended eggwhites into into the batter and mix everything well.
  3. Now you can finally add the batter into a doughnut pan (or use a cupcake pan or a small square pan to make brownies).  I usually like to make different kinds of doughnuts and mix different things into all six. My mom enjoys almond slivers inside and and I like to add a little chia seeds and dark chocolate chips.
  4. Place doughnuts into the oven for 8-10mins (again, depending on your oven). I usually like to check at the 6 minute mark just to be on the safe side.
  5. Remove the doughnuts from the oven and let them cool for about 5mins. Top with your favorite goodies such as a little protein glaze, coconut flakes and almonds or simply a little glaze and more seeds; flax, hemp or chia or all three!

You can tell that I’m a seed freak ;) I hope you enjoy this recipe as much as I do. The next thing I am going to try is make them vegan. I’ll let you know how that goes.

And don’t forget to enter the thinkThin and Quest Bar GIVEAWAY!

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There’s No Place Like Home (PLUS Giveaway!)

There’s no place like home. 

To make homemade flatbreads for you and your mom.Or your own delicious smoothies.Enjoying some cuddle time with the puppy. Or even going to Whole Foods with the man friend.How amazing is he? He came all the way down from New Hampshire to NYC to check up on me post surgery. In case you may have wondered, that’s where all the NH pictures came from.  My parents gave him an NYC tour since he had never been.Even got to see the “YouTube” spray paint artist. Such a talented guy! Showed him a little City Island, which is my mom’s favorite place!Recovery is going well and to celebrate I am doing a GIVEAWAY of the following protein bars (almost $20.00 worth!):

  • 2 thinkThin high protein (chocolate fudge and white chocolate)
  • 3 lean protein + fiber bars (honey peanut drizzle, chocolate almond brownie and chunky chocolate peanut)
  • 1 caramel thinkThin crunch bar
  • PLUS 2 Quest Bars (cookie dough and chocolate chunk)!
  • PLUS a surprise (could be some Justin’s, Garden of Life protein packet or another Quest bar!)

Just post a comment below telling me what’s YOUR favorite protein bar! For additional entries, like the Nutritiously Sweet Facebook page or follow me on Instagram.

Giveaway ENDS AUGUST 6th and I will pick and announce the winner on the 8th. I hope everyone is having a great week and good luck!

Take Me Back

Take me back to that beautiful New Hampshire morning.Where the weather was beautiful and nothing else mattered.This week it’s been about enjoying what I love.Whether that be cycling, a good cup of coffee or simply enjoying nature.Or a delicious breakfast to start this morning.This week we are still recovery mode. I have been creating some fun recipes like chocolate brownie protein’d doughnuts.Or truffles turned to fudge. Only 23 days til I can get my bum on a bike again and I cannot wait. I am going to come back stronger, healthier and I will be better then ever!

Post Surgery: Laparoscopy

On July 20th, 2014, I was rushed into the ER for surgery for a laparoscopy.

Now I won’t disclosed in detail what occurred but I had been losing a lot of blood and feeling a lot of pelvic pain that to me just felt like a bad period due to my high pain tolerance. The damage was so bad that instead of a simple one hour surgery, it took four.Although a laparoscopy is a minimally invasive surgery, mines unfortunately was not. The damage was worse then they anticipated and they had to cut open my 3/4 of my stomach instead of making a couple of small incisions.

With all that internal bleeding plus blood clots and damaged on the right side of my pelvis, my right Fallopian tube had to be removed. I still have my right one but they do not know if there is damage there either. Because my issues was on the right side there was no need to check the left. The surgeon did tell me if I was planning on having children in the future, I should have my left tube examined before I tried. It was all very scary and a lot to take in.

Apparently I could have died from the internal bleeding, blood cots or even just from a low blood pressure drop from both. My mom came to visit me and brought me some goodies at the hospital. After being in the hospital for a couple of days, she took me home to New York. I am not allowed to lift heavier then a gallon of milk. In a couple of weeks I have a post surgery appointment to asses my recovery. Walking is still very tough for me but I am able to stand much better. I feel very heavy and tired from all the medication.

I am also not allowed to lift or exercise for a minimum of four weeks. It has not been easy by any means. I am thankful to be alive but to not be able to cycle or lift has been tough. I have a ton of support from my family and friends and I could not thank them enough. At least I get to enjoy a little vacation from Massachusetts before I visit Cape Cod for my conference and enjoy a Vermont trip in late August. It always seems like “something goes wrong” for me health wise but I like to be positive.

At the end of the day; I am still alive and I am STRONGER. I have overcome many things in my life from hip/ knee surgery, food allergies, kidney infections, etc. Nothing can ever bring me down and like they say “what doesn’t kill you makes you stronger.”And that’s the truth.

WIAW #105: All Dessert, No Play

When life hands you lemons…

Take them and throw them back in life’s face!

Or you can forget the lemons and just make LOTS of cake.

Like this dark chocolate flourless cake with homemade peanut butter fluff, hemp seeds, chocolate and wafer cookies.Or this flourless two-layer peanut butter dark chocolate cake with a dark chocolate glaze topped with hemp seeds.How about some vanilla, cashew and hemp seed protein truffles?And I did not forget about the giveaway!Coffee, truffles and cake has been the only thing keeping me sane (and the only thing in my diet; #guilty). It has been a crazy couple of weeks for me personal life wise, so I decided to just email the winner directly last week and sent them their goodies.

Thank you to those that entered and stay tuned as always for more giveaways.  Thanks Jenn for hosing this awesome food party! I hope everyone has a great week and don’t forget to check out the YouTube channel for weekly vlogs!

The Many Forms of Happiness

Happiness comes in the form of many things… like chocolate protein truffles.Or in the form of brownies.How about soy lattes?Perhaps in the form of Olive Garden Flatbreads?Or a hand crafted one just for you? Or just maybe sitting by the beach with your mom.Thanks mom for visiting and thank you to those who have purchased truffles so far.

I’ve been enjoying sharing my creations with y’all. Don’t forget about the GIVEAWAY too!

How Cycling Changed My Relationship With Body Building

You may have noticed I changed the blog and Facebook page from “body building beginnings” back to its original state of Healthy & Nutritiously Sweet.

Let’s back up for a second shall we? Since I started cycling, my upper body and back (which is my weakest area) have become stronger and more muscularHere is  a snippet from my AAAI/ISMA cycling studies:

“The postural muscles; these include the neck, chest, back and abdominal muscles. These muscles are active during cycling to maintain the body in a stable position of the saddle and to resist the effects of gravity thus allowing the lower body muscles to generate the power needed to rotate the pedals.”We all know that the lower body muscles such as the quads, calves and glutes are going to benefit from cycling, but would you have expected the upper body and back muscles too?

I knew my arms were getting a workout because when you jog out of the saddle, your body is holding yourself up to balance on a the bike. It would make sense that your back muscles are getting a workout too!Now cycling has allowed me to tone up not only in my upper and lower body, but also the abs and waist. I noticed I am developing a  “two pack” as well as the outline of the abs. I have extra skin from my 100lbs+ weight loss, but for the first time I feel very comfortable in my skin because I know progress isn’t going to happen overnight. I am happy being strong and healthier then I have ever been before.

The reason I started cycling was because back in April, I got injured (and sick) and I had to take a break from body building. I still did some workouts here and there, but not to the fullest of my program. I then decided to take a chance on my friend’s spin class. He told me that he would give me a better experience then my previous spin class (since I was traumatized from my first!).

From the moment I took his class, I fell in love with the spin bike. For once in my life I didn’t have any limitation, cycling is much easier on the joints. I have two rotator’s cuff, an elbow spur and had hip and knee surgery over 10 years ago. While I love body building, I was limited with the exercises I could do and had to modify quite a bit. I ended up over deadlifting and injured my back very badly, on top of being sick.

I started incorporating the body building plan while I was cycling and I noticed a few changes; the more I did heavy resistance on the spin bike for a short time, the better my strength training. The more I did sprints on the bike at a longer distance, my performance body building declined. I also didn’t feel like I had the proper energy since I my “diet” was still following the bodybuilding plan; I needed more carbs.

I decided to keep studying cycling and do my own research as well. I decided that I was going to discontinue following the body building plan that I was doing. I went on to create/revamp my own eight week coaching and strength training plan where I could include body building type exercises and still enjoy other activities like cycling and yoga. I managed to drop 10lbs in one month, which was not my intention at all.

But I felt great, energized, nourished and healthy. My youngest brother lives with me and he has noticed that I have been happier and healthier. I don’t view food as strict as I did with bodybuilding, but rather I view it as nourishment and fuel for my health and workouts.

There were times during body building where I feared carbs because you are conditioned to think in “protein.” But as a person who has a bit of kidney problems, too much protein isn’t really a good thing. 

I can enjoy my protein truffles as a pre and post workout snack again. Not that I didn’t eat them during my body building plan, but they just weren’t as enjoyable as when I’d add in pure maple syrup or cranberries for some simple sugar and carbs fuel-age.It’s important to remember that everything happens for a reason. Had I not became injured, my love for cycling would not have happened. Cycling even allows me to listen to my body more because I know if I am sore or tired, it ain’t gonna happen. I have never loved something as much as I love baking and yoga.

I feel the healthiest, leanest and strongest then I ever have post weight loss. This September marks the 5th year of my weight loss anniversary and I can say moving forward things are only going to get better.