Every time I find a recipe with bananas, I do one of three things:

1. Ignore the recipe because I hate bananas
2. Ignore the recipe because we can’t have bananas
3. Find a banana sub because I think the recipe is worth it

I’ve really started to enjoy the crispiness of waffles over the last few years, so I subbed canned 100% pumpkin puree in this recipe. Unfortunately, Primers can now have bananas, but not oats. Sorry guys – something to try post-bootcamp, perhaps!

Blender Waffles http://vegweb.com/recipes/blender-waffles-rolled-oats

• 1 cup rolled oats
• 1 cup water
• ½ Tbsp Splenda
• ½ tsp vanilla
• ¼ tsp salt
• ¼ cup pumpkin puree

Preheat waffle iron according to manufacturer’s directions. Combine all ingredients in blender. Blend until smooth. Pour batter into waffle iron. Cook according to directions. Makes 2 carb servings. Consider adding cocoa, cinnamon, or other extracts/free flavorings in addition to or in place of the pumpkin. Add a couple scrambled O3 eggs and breakfast is served!

Tada! A Meltdown-friendly waffle! Perfect for Level 2’s 2-carb meal on Day 1s because you could have this whole recipe to yourself! Feast crispy, feast from an iron, and as always…FEAST ON!!!

~Coach Lauren

Looking to try something very different? Have a load of asparagus on hand this spring? I found this recipe for a lower-fat guacamole. That’s right, no avocado…so it probably can’t technically be called a guacamole but perhaps more of a dip. Dunk raw veggies in this uber green mix to help you get in even more veggies to keep you full and keep fat portions at bay.

Avocado-Free Guacamole http://chocolatecoveredkatie.com/2012/03/08/avocado-free-guacamole/

• 8 oz asparagus (34-36 skinny spears, ends trimmed)
• 1 cup + 2 Tbsp peas (5oz frozen, thawed)
• 2 Tbsp veganaise
• Juice of ½ a lime
• 1½ tsp minced garlic
• ½ tsp cumin
• 1/8 tsp salt
• 2 Tbsp diced red onion
• optional: 2 tsp dry cilantro
• optional: sweetener if desired

Steam asparagus until soft, then combine all (but onion) and blend until smooth. Stir in onion (or omit). Refrigerate until cold. Makes 2 fat servings (due to veganaise).

Sometimes we just have to think less traditionally when it comes to some foods, but you never know what great concoction you’ll come up with! Feast with dip, feast with pseudo-guac, and as always…FEAST ON!!!

~Coach Lauren

Heeeey Boootcaaaampers? Want a cupcake? Here on my blog Friendly Feasting, I try to share recipes that make this plan do-able, sustainable, and delicious. The vast majority of us have a sweet tooth so you’ll see lots of dessert recipes here, though some recipes come out just so-so. So some desserts are just best kept to a treat on a cheat opportunity. However, these came out pretty darn well! They use coconut flour as a base (¼ cup = 1 carb), which can be found at Sam’s Club now for $9.00 / 5 lb bag making it way cheaper than almond flour, which I normally use. Note that coconut flour absorbs a TON of liquid so don’t be surprised especially by the number of eggs in recipes. I’m finding this is the case in all coconut flour recipes I find…just think of it as extra protein!

Paleo Chocolate Cupcakes http://elanaspantry.com/paleo-chocolate-cupcakes/

• ¼ cup coconut flour (~90 cal)
• ¼ cup cocoa powder (~48 cal)
• ¼ tsp salt
• ¼ tsp baking powder
• 4 large eggs (~280 cal)
• ¼ cup coconut oil (~468 cal) – I shorted mine by 1 Tbsp to save 117 cal
• 1/3 cup sugar-free syrup (~120 cal) – I added a little extra and maybe 1 Tbsp Splenda to help sweeten it. Primers – you’ll need to use an equivalent of Stevia

Pulse dry ingredients in a food processor. Pulse in wet ingredients. Line a muffin tin with liners. Scoop ¼ cup of batter in each. Bake 15-18 min at 350. Cool before serving.

I made 7 muffins from this recipe. Each muffin has less than: 1 Tbsp flour (carb), 1 Tbsp oil (fat), and 1/3 protein from eggs. On bootcamp, I recommend eating one as a dessert treat after a protein/carb (or better, your Level 1 carb/protein/fat) meal. Not for pick 2 snacks due to the carbs.

I don’t normally add calorie information but wanted to in order to show that our plan isn’t low-calorie as much as it is clean eating, which should encourage you not to overeat even Meltdown-Friendly treats. With 7 muffins, each has about 144 calories.

Next time, I might add a little unsweetened almond milk to add moisture and/or replace some of the oil/syrup. Another idea would be using unsweetened applesauce in place of the oil, a common substitute in healthy baking, in which case the recipe would have 2 full carbs to divide by 7 muffins but no official fat (aside from what’s in eggs). ¼ cup applesauce has about 26 calories – WAY less than the 468 in the oil! This swap makes each muffin closer to 80 calories and appropriate on any nutrition plan level at a carb meal.

Strangely not a fan of chocolate? Check out Elana’s vanilla cupcake version (same directions for when to eat it as the chocolate version):

Paleo Vanilla Cupcakes http://elanaspantry.com/paleo-vanilla-cupcakes/

• ¼ cup coconut flour
• 1/8 tsp salt
• 1/3 tsp baking soda
• 3 large eggs
• ¼ cup coconut oil
• 2 Tbsp sugar-free syrup
• 1 Tbsp vanilla extract

In food processor, combine dry ingredients. Pulse in wet ingredients. Line cupcake pan with 6 liners and scoop ¼ cup into each. Bake at 350 for 20-24 min. Cool 1 hour. This recipe saves the 48 calories of cocoa powder but likely only makes 6 cupcakes having less batter volume (137-160 cal depending on 7 or 6 muffins).

Keep on the lookout for an additional picture of the vanilla cupcakes. My good 3P buddy Kim L. doesn’t like chocolate (I don’t understand) so I sent her this option and hope to have a picture from her to post here soon!

I hope this blog was informative but also gives you a clean-eating dessert option. While it’s nice to have a dessert now and again, we must not forget that the bits of extra cocoa powder, eggs, sugar-free syrup, and especially oil do add up quickly. Don’t fall victim! Remember that desserts are intended to be occasional treats! Be mindful of the choices you make to ensure you stick to the plan. The better your efficiency score on the plan, the better your results will be! Stay tuned for more Meltdown-Friendly recipes while you feast paleo, feast chocolate (or vanilla!), and as always…FEAST ON!!!

~Coach Lauren

Craving Chinese food? Why not throw together this recipe in your crock pot and eat a healthier make-in instead of take-out!

Slow Cooker Cashew Chicken http://www.sixsistersstuff.com/2011/10/slow-cooker-cashew-chicken.html

• 1 lb chicken breast tenders
• 2 Tbsp arrowroot/almond flour
• ½ tsp black peppers
• 1 Tbsp olive oil
• ¼ cup low-sodium soy sauce
• 2 Tbsp rice wine vinegar
• 2 Tbsp reduced-sugar ketchup
• 1 Tbsp Splenda
• 1 garlic clove, minced
• ½ tsp grated fresh ginger
• ¼ tsp red pepper flakes
• Cashews (consider how much fat you want to add…maybe 1-2 Tbsp/serving)

Combine flour and pepper in large a Ziploc. Add chicken. Shake to coat with flour mixture. Heat oil in a skillet over med-high heat. Brown chicken ~2 min on each side. Place chicken in slow cooker. Combine soy, vinegar, ketchup, sugar, garlic, ginger, and pepper flakes in small bowl; pour over chicken. Cook on LOW 3-4 hours. Add cashews and stir. Makes 3-4 protein/fat servings. Serve over brown rice, optional (L0-1 protein/fat/carb meal). If you like sauce and want to have some to pour over the chicken and the rice, double the sauce ingredients.

Done in the crock pot! Time to add cashews!

I used almond flour the first time I made this, but would recommend arrowroot powder if you have it. As a substitute for cornstarch, I have read it’s used to coat the chicken and make your dish moist and more authentic. I tried the arrowroot powder on chicken the last time I made stir-fry and it was an excellent addition. However, if you’d rather not use either, season chicken and just brown it without a coating. Adjust the sauce to taste – keep in mind there is a lot of sodium even in low-sodium soy sauce so if you can minimize that, all the better. Best to not make this dish within a few days of weigh in due to the sodium. If you chop the cashews, less will go further. Can’t have a fat at a particular meal? Nix the nuts!

Don’t let cravings derail you from your plan – just look for ways to make it work! Feast on Chinese, feast on other ethnic dishes made at home, and as always…FEAST ON!!!

~Coach Lauren

Who likes easy recipes? Today’s recipe couldn’t be simpler.

Blueberry Dumpster Cobbler http://engine2diet.com/recipe/blueberry-dumpster-cobbler/

• 2/3 cup almond flour*
• 1 ½ tsp baking powder
• 1 Tbsp vanilla
• 2/3 cup almond milk
• 3 Tbsp sugar-free syrup
• 1 ½ cups blueberries, or other fruit

Combine flour and baking powder in a bowl. Combine vanilla, milk, syrup in a measuring cup. Add wet to dry and mix until smooth (=runny batter). Pour batter into a small baking pan (mine was too big and made for a very thin cobbler. Sprinkle fruit of choice over. I happened to have raspberries on hand, which I love, so I used them. Bake 45 min at 350 until browned. Try with cinnamon or other flavors! As is, makes 3 fat/carb servings for Level 0-1 only. Be sure to add a protein to round out your meal. This isn’t terribly sweet so it might make a nice choice for breakfast paired with a couple eggs cooked to order.

*If you’re not new to the baking scene, consider other flour options to get the taste and texture you want or to make this recipe fit the nutrition level you’re on. Spelt, oat, and/or coconut flour could be subbed for the almond flour to make this a fat-free recipe, though note that coconut flour will require more moisture. By using carby flours, this would make 5 carb servings. Oat flour can be made simply by blending rolled oats in a food processor until it’s the consistency of flour. Brown rice flour might work as well. (Use ¼ cup = 1 carb)

Get a little creative in the kitchen this week with sweet berries and alternative flours. See what blend works best for you. Feast easy, feast fresh, and as always…FEAST ON!!!

~Coach Lauren

Happy Birthday to ME! Happy Birthday to ME! Happy Birthday, dear ME-EEEEE! Happy Birthday to ME!

Ok, so my birthday is Sunday but this is the closest blog to the day. Those of you who know me well also know I’ll be rocking a tiara at least once this weekend. However, it may shock many of you to find I’m not posting a chocolate cake recipe or something of that sort, as I DO love my chocolate. However, I haven’t made a stellar chocolate recipe lately so I opted for another food love: cinnamon.

Deep-Dish Cinnamon Roll Pie http://chocolatecoveredkatie.com/2011/12/05/deep-dish-cinnamon-roll-pie/

• ½ cup quick oats
• 1 can garbanzo or white beans (drained and rinsed)
• 2 Tbsp unsweetened applesauce
• 1½ tsp pure vanilla extract
• 1½ Tbsp coconut oil
• ¼ tsp baking soda
• ¼ tsp salt
• 1/2-1/3 cup Splenda (or less)
• 1 Tbsp cinnamon (or more!)

Blend all ingredients very, very well in a food processor. Pour into a pan sprayed with nonstick spray. (This is a halved recipe. The original said to use: 10-inch springform pan, but you can use a smaller pan if you want a really deep-dish pie.) Cook at 350F for ~35 min. Let stand at least 10 min before removing from the pan. Makes 5 carbs. Try subbing the applesauce for pumpkin if you’re a fan of pumpkin and you could probably get away with calling this 4 carbs.

Here’s how it came out. To get the glossy sheen, and a bit more moisture, like the top picture, add a glaze simply made with Splenda (can “powder it”) and a bit of almond milk:

Sugar-Free Powdered Sugar http://chocolatecoveredkatie.com/2012/01/22/sugar-free-powdered-sugar/

• 1 cup Splenda
• 1-2 tsp arrowroot powder (You can omit this, but the texture will be better if you don’t.)

Whir ingredients in a blender. It’ll smoke a little, but that’s ok. Powdered sugar in a matter of seconds!

Healthy Glaze Icing:

Combine 1 cup of the above powdered Splenda with 1½ tbsp almond milk and ½ tsp pure vanilla extract. (I did probably ¼ of this recipe.)

Have a beautiful weekend, Meltdown family. Feast on your birthday, feast on your many un-birthdays, and as always…FEAST ON!!!

~Coach Lauren

As promised, here is another Irish recipe in preparation for St. Patrick’s Day next Tuesday. Start your green holiday off with a power-packed breakfast!

Irish Soda Bread Oatmeal Cake http://chocolatecoveredkatie.com/2011/03/11/irish-soda-bread-oatmeal-cake/

• ½ cup oats (50g)
• sweetener, such as 1½ Tbsp sf syrup or 1 pack stevia
• ¼ cup unsweetened applesauce (50-60g)
• ¼ cup almond milk or water
• heaping 1/16th tsp salt
• a bit over 1/8 tsp baking soda
• handful raisins (~1 Tbsp)
• Optional: 1/4 tsp caraway seeds (bit of fat)

Preheat oven to 385 degrees. Combine dry ingredients, then add wet. Pour into a small baking pan, loaf pan, or 1-cup ramekin. Or you can use two 1/2-cup ramekins for baby oatmeal cakes. Cook for 20 min, or until firm. Finally, set your oven to “high broil” for 3 more min, or until desired crispy-ness is reached (or simply just bake longer, but broiling gives it a nice crust). Makes 2 carbs (slightly more if you add raisins). Seeds and a negligible amount of fat and could be omitted. I did not add nut butter as that would really push this into a L1-only dish. On L2, this would be a great option as your 2-carb meal paired with a couple of eggs for a great breakfast.

Well, I learned a few things from this recipe. I don’t really like oatmeal but this was pretty tasty, even leftover, once warmed up. I’m not crazy about raisins and next time will omit them to save the dab of extra carb. Also, guess who doesn’t like caraway seeds?! This must be what is in rye bread because that’s what it reminded me of. So next time I will definitely be omitting those! As you can see from the picture, I used two small ramekins, making each a one-carb cake. I did opt for broiling briefly for that nice crust and then ate these straight from the ramekins.

Next week we’re off the Irish kick but I’ll be back with another rocking Meltdown- Friendly recipe to keep you on track. Until then, feast Irish, feast with caraway (if you dare!), and as always…FEAST ON!!!

~Coach Lauren

Welcome to March (ok so it’s March 6, but this is the first March Friday)! Month of Spring Break, St. Patrick’s Day, and MY BIRTHDAY! Today and next week I’ll be sharing with you a couple Irish recipes in case you want to celebrate March 17 in style. Looking for more green-day excitement? Check out last year’s St. Patty’s post using a nut butter that turns GREEN after baking! http://www.wemeltyou.com/friendly-feasting-sunflower-seed-butter-bread-cookies/

Irish Colcannon Puffs http://blog.fatfreevegan.com/2009/03/colcannon-puffs.html

• 1½ lb sweet potatoes
• 6 oz kale
• 2 Tbsp nutritional yeast flakes
• 2 tsp salt (or to taste)
• 1 tsp onion powder
• ½ tsp garlic powder
• ½ tsp thyme
• ¼ tsp black pepper
• 2 Tbsp almond milk
• 2 Tbsp arrowroot powder - thickener

Cut potatoes in ~½-inch cubes. Put in large pot, and cover with water. Bring to boil, cook until tender. While potatoes are cooking, remove center stalk from kale and slice leaves into strips. When potatoes are done, lift them out with slotted spoon and place in a large mixing bowl. Put kale into potato water and cook for 6 min or until kale is tender. Remove kale with a slotted spoon to a food processor. Add ¼ cup of cooking liquid and pulse to chop fine. Preheat oven to 425 F. Mash potatoes and add kale and all remaining ingredients. Stir well. Using a well-rounded tablespoon, form into balls ~1 in across. Place on oiled baking sheet or, preferably, a baking sheet covered with silicone mat or parchment paper. Bake for 20 min. Carefully turn over and bake for 20 min more, until lightly browned.

I made this recipe ages ago but wanted to save it for the Irish holiday. This is a super tasty little carb side! I used about 3 small potatoes, so my portion size was about 9 puffs! From the picture you can see I ate some with simple seasoned grilled chicken and the pairing was DELICIOUS! Enjoy these little puffs as part of a carb meal or serve them as an appetizer at get-togethers! The recipe included a note:To save time, you can also form these into larger patties and pan-fry in a non-stick skillet. Just keep in mind this will add fat unless you just use nonstick spray.

I hope your March is starting off well – around here, it certainly came in like a lion with 7 inches of snow but will hopefully go out like a lamb per the saying. According to the Weather Channel, 50- degree days are in our future! Perhaps your St. Patrick’s Day can be spent outside enjoying beautiful weather and some tasty treats! Feast green, feast puffy, and as always…FEAST ON!!!

~Coach Lauren

Level 4 is tough. Sometimes you’re just hungry in the evening, but you have nothing left to eat that day. The idea of cooking up MORE veggies or munching on raw ones just doesn’t seem worth it. Every once in a while I figure out something I can eat that’s a “freebie”. Classic peeps can have a premade cup of sugar-free Jell-O. Sometimes I mix up my almond milk allotment with unsweetened cocoa powder. Miracle noodles topped with no-sugar-added spaghetti sauce just counts as veggies. Or, how about a small serving of a chia seed pudding? Chia seeds contain healthy omega-3 fatty acids, protein, fiber, antioxidants, and calcium…and in small quantities, are ok to work into our food plan. When mixed with water or almond milk (be sure not to exceed your daily 8oz limit), they make a sort of gel…we’ll call that pudding! It will be no surprise to you that I like mine with unsweetened cocoa powder such as the first recipe here; however, check out a couple other chia pudding options if you’re due for a carb.

Diet Diva Recipe: Vegan Chocolate-Chia Pudding for One http://blog.vitacost.com/recipes-2/diet-diva-recipe-vegan-chocolate-chia-pudding-for-one.html

• ½ cup almond milk
• 2 Tbsp chia seeds
• 1 ½ Tbsp cocoa powder
• ¼ tsp chocolate extract
• 2 tsp sugar-free syrup – PRIMErs omit this, may need to add some Stevia

Combine all in blender until smooth. Pour in a bowl and refrigerate overnight. Experiment with the amount of milk for your desired texture. Try with coconut milk or other extracts. Makes 1+ “free” servings.

Chia Seed Pudding http://www.foodandwine.com/recipes/chia-seed-pudding

• 2 ½ cup almond milk
• 3 Tbsp sf syrup
• ½ cup chia seeds (3 oz)
• ½ tsp lemon zest

In 1 quart jar, combine milk and syrup. Close jar and shake. Add seeds and zest. Close and shake again. Refrigerate until very thick and pudding like – 4+ hrs or overnight. Shake or stir occasionally. This was the first chia seed recipe I tried. I didn’t have lemon zest so I just used the first three ingredients. Then another time I added unsweetened cocoa plus some Splenda– yum! I halved this recipe, which made 3-4 small servings.

Mango Coconut Chia Pudding http://www.skinnytaste.com/2012/06/mango-coconut-chia-pudding.html

• ½ cup lite coconut milk
• ½ cup unsweetened almond milk
• ¾ cup fresh ripe mango, diced
• 2 tbsp chia seeds
• Add a bit of coconut extract if you like
• 4-6 drops liquid stevia (or Splenda or sugar-free syrup to taste)

Combine all in large container. Mix well. Close container. Refrigerate overnight or 5-6+ hours. Makes 2 carb servings (could increase fruit to 1 cup or choose to decrease to ½ cup to make one larger serving).

Superfood Triple Berry Chia Pudding http://www.skinnytaste.com/2013/05/superfood-triple-berry-chia-pudding.html

• 1 cup coconut or almond milk
• ¾ cup fresh berries
• 2 Tbsp chia seeds
• 5-6 drops liquid stevia (Splenda/syrup)

Combine all in a glass jar with lid. Cover and shake well. Set aside 15 min. Shake again and refrigerate 5-6+ hrs/overnight. Just like the previous recipe you can adjust the fruit to be more exact to 1 or 2 carb servings.

Bootcamp may be wrapping up, but there will always be those days you want a little something sweet or just a belly filler and a simple chia seed pudding can come in handy. Just be sure you make this ahead of time since it has to refrigerate several hours to “gel” – make a batch or double on the weekend to have a few bites each evening you need a little something. I find I don’t need to eat much of this at once to help satiate my need.

So until next week, NGPTers, feast with a bit of chia seeds, feast with “gel”, and as always…FEAST ON!!!

~Coach Lauren

Level 4 approaches bootcampers! The main difference you will notice is that protein portions have been cut to 2-4 oz cooked meat per meal serving. I find that soups help me to stretch that protein serving into hearty, filling meals. Check out this soup that can be made in your slow cooker!

Slow Cooker Spicy Chipotle Chicken Tortilla Soup http://blog.vitacost.com/recipes-2/slow-cooker-spicy-chipotle-chicken-tortilla-soup.html

• 28oz can fire-roasted crushed tomatoes
• 14oz can black beans, drain/rinse (can omit for a carb-free soup)
• 1 chopped red bell pepper
• 1 finely diced sweet onion
• 4 minced garlic cloves
• 1½ lb chicken breast
• 4 cup chicken broth
• 1 tsp cumin
• 1 ½ tsp chipotle chili powder (regular is fine if you don’t have chipotle)
• 2 limes
• 1 tsp salt
• ½ tsp pepper
• ¼ cup cilantro, for garnish

Spray a 5-6 quart slow cooker with nonstick spray. Add tomatoes, bell pepper, onion, garlic, chicken, broth, spices, salt, and pepper. Juice 2 limes then toss in rinds. Cook soup, covered 4-6 hrs until chicken shreds easily. Remove chicken and shred. Remove lime rinds. Put chicken back in as well as beans and cilantro. Cook another 15 min, covered. Whole pot has 3 carbs with 6 Level 4 protein servings, or omit beans for carb-free soup that is only protein/veg.

Make use of that slow cooker with these cold, busy, tiring days of winter to keep you warm, full, and on plan! Do you have a favorite slow cooker recipe to share or would like help tweaking to fit the nutrition plan? Email me: [email protected] – I want to blog YOUR favorite recipes too! Feast on your ideas, feast on mine, and as always…FEAST ON!!!

~Coach Lauren