Little Desserts for Big Muscles

 During prep I omit most dairy from my diet and strip down to the basic clean foods, this works extremely well for my body and helps me to keep me eating simple. 

Off-season I’m learning that I can pull these things back in – in moderation. Enter back in no fat Greek Yogurt. I get tired of meat as my protein source (read lazy), try not to have more than 1 protein shake a day and find a serving of Greek yogurt in the afternoon is the perfect fix. I like to switch up the flavor and add different protein or SF / FF pudding mixes into it. I limit my artificial sweetener consumption and this is one of the places that I allow it (offseason).

By far my two favorites have been Butterscotch and Cheesecake, if you’re able to resist and let it chill in the fridge for a bit the yogurt thickens and changes consistency. So good!

• 1 cup 0% Plain Greek Yogurt
• ½ - 1 TBL SF/FF pudding mix (dry)
• ½ scoop of ISO Z5 Vanilla Protein Powder by Complete Nutrition

Mix, chill, enjoy!

Gluten Free Beef and Broccoli - Clean and Prep Worthy!

Soooo a few changes since I've started this blog; We eat meat (read - not vegetarian) and I've started bodybuilding. That's it in a nutshell.

Today this recipe goes out to my peeps in prep. This is contest season and mostly all of my gym friends are in prep getting all lean and mean.

Recipe can be found here:
http://glutenfreebetty.blogspot.com/2008/10/beef-and-broccoli-gluten-free.html

I follow the preperation but with these measurements and ingredients.

It kicks baked chicken and tilapia's ass!!!!!

1 pound lean grass feed steak OR chicken OR pork OR shrimp

1/4 plus 1/8 cup tamari 

1 Tablespoon Sugar Free Syrup

3 1/2 Tablespoons cornstarch

2 1/2 cup cold water

16 ounces frozen broccoli florets

3 cloves minced garlic

1/2 teaspoons sesame oil 

Also good served with rice or shiritaki noodles *super low carb*, don't know about Shiritaki??? 

Chocolate Peanut Butter Coconut Cream Frosting

I have a serious love for all things coconut and this is at the very tippy-top of my list.

During show prep I was all kinds of "free" or "low" and often times "no". This type of restriction coupled with cravings kept me either out of my mind or creatively seeking concoctions in the kitchen.

Mission: Must have something sweet and satisfying without killing my low carb, low fat, no fun prep diet.

Voila, Coconut Cream Frosting.

1 Can - Trader Joe's Coconut Cream
1 Tsp - Vanilla Extract
2 TBL - Peanut Butter
2 TBL - Unsweetened Cocoa Powder

The night before making place coconut cream can in fridge to chill (this helps with the frosting consistency). Once chilled, scoop out coconut cream into bowl careful not to get the liquid at the bottom of the can. Whip with beaters. Stir in unsweetened cocoa powder, add peanut butter and vanilla and whip again with beaters until well mixed. I always eat a spoonful right away then place in the fridge for later, mostly I'm back with a spoon in 5 mins.

The great thing about this recipe is that it has a great healthy fat which satisfies cravings and doesn't set off any further cravings for sugars or fat, it's also dairy free, sugar free, low carb. If you need it sweetener, just add whatever sweetener you use.

Happy Nutrition Facts - Servings size 1 Tablespoon

Calories	Carbs	Fat	Protein	Sodium	Sugar

Per Serving:

40

1

4

1

10

0