Rachel's Reboot Blog

Cake *dry ingredients*
1 scoop vanilla protein powder
1 T. golden flax meal
1/4 tsp. baking powder
1 tsp. Just like sugar -brown
1 tsp. ground cinnamon

Cake *wet ingredients*
1 egg
1 T. hot water
1 T. unsalted butter

Topping
1 T. melted coconut oil
2 tsp. just like sugar brown
2 tsp. ground cinnamon
2 T. ground almond meal

You will need 2 small mixing bowls or cups, some measuring spoons, a microwaveable container (I used a sandwich container), and a fork

Mix your dry ingredients together well in your microwaveable container
In a small bowl mix your wet ingredients and then combine with your dry ingredients
In your other bowl, melt your coconut oil and then add the rest of the topping ingredients, this should make a crumbly mix.

Spoon the crumbled mix onto your cake mix and if you want use your fork to trail through it and kind of swirl just a little.

Microwave for 40-60 seconds, this will look just a little shiny and wet on top but its done, the moisture will absorb quickly.

Grab your fork and dive in!
 

This is added to the database under Rachel's Coffee Crumb Cake! (hopefully it shows up soon)

It's finals week in biology, by far my worst subject. I can NOT focus on this stuff, but that means you get a new recipe!

 Peanut Butter Cupcakes with whipped Chocolate Frosting or more technically for those that care Low Carb/Sugar Free/Gluten Free/ High Protein Peanut Butter Cupcakes with Whipped Chocolate LC/SF/GF/HP Frosting. Doesn't sound as good when I have to get technical with it. 

 As with all my recipes they are kid tested and approved! As a matter of fact they are gone!

So lets get down to the nitty gritty on these...

I know they are cute aren't they?! These are full size cupcakes, not mini's! Mama is working out hard and needs to up her calories!

For the cupcakes heat your oven to 350

You need 2 bowls 1 for dry and 1 for wet

Combine your dry ingredients and mix well

1/2 C. Almond Meal

1/2 C. golden flaxmeal

1 tsp. baking powder

1 scoop vanilla whey protein powder (although if you ever use a mix whey/soy they will be softer)

* we don't like things real sweet around here, you may need to add some sweetener, you can mix everything up and then taste a little if it doesn't taste sweet enough, add some

In a seperate bowl mix your wet ingredients

2 eggs

1 tsp vanilla

1/2 C. HOT water

1/2 C. sugar free or natural peanut butter

Mix all of these well and then combine with your dry ingredients.

Pour into lined or greased muffin tins and bake at 350 for 12-18 minutes.

Allow to cool, (these were good warm without frosting)

Frost as desired.

I made a chocolate whipped frosting and topped with some sugar free chocolate chips just for kicks

1/2 C. All natural sugar free heavy whipping cream

1 T sugar free chocolate syrup

Whip this to soft peaks

Fold in 

1 T. unsweetened cocoa powder 

1/2 scoop chocolate protein powder 

Scoop onto the cupcakes you plan to eat and refrigerate the rest so it doesn't melt

(by the way, this frosting may get eaten by itself, it was DELICIOUS!)

As always, enjoy, experiment and share! If you come up with a good frosting, let me know!

Now it's back to biology, I think I am relaxed enough to take my exam!

1 cup golden flax meal
1 scoop unflavored whey protein
1 TBSP baking powder
1/4 cup grated parmesan
1 T. rosemary garlic seasoning (optional)

1/2 C. hot water
4 whole eggs
1/4 olive oil

 Mix dry ingredients in one bowl
Mix wet ingredients in second bowl
Combine
Pour into oiled loaf pan
Bake @350 for 30-40 minutes (until toothpic comes out clean)

I've been asked a couple of times, what kind of workout I do, usually because I've responded to some anti low carb basher who claims that without carbs you have no energy and I like to call bull $hit!

I am EXTREMELY low carb by necessity and I have tons of energy, generally when I don't have any energy it's because I've stayed up studying, writing a paper or arguing on an anti low carb thread. 

I train heavily, what am I training for? Living...I haven't been doing it, I have been merely taking up space in this world and I have things I want to do, mountains to climb, planes to jump out of, cliffs to dive off of, there is a world of adventures out there waiting for me to get my rear in shape.  

 So here's where I show you what kind of energy a low carber has.

 Oh and just for kicks, I decided to start 30 day shred again this week on top of my normal routine to see if my knee can make it to level 2

This is my monthly schedule, I took a week off but really I spent it waxing a buffing floors (I own a commercial cleaning company) and then recovering

 Now lets break that down by days

This is my Monday-Wednesday and Friday Routine- I teach senior citizen aerobics on these days so my aerobics probably doesn't burn near the calories indicated but I use whats on my HRM anyways

This is morning

 This is afternoon and evening

 This is Tuesday and Saturday. I was lifting 4 days per week but this routine takes up less time and these are my REALLY busy days

Thursday is my FULL work day, I work all day long and sometimes night so I don't get a "workout" in but it's completely physical labor thursday (I siill do 30 DS this day)

 Sunday, I just do 30 Day Shred

I've seen a lot of people say that working out every day is not good for you and that your muscles need to rest but I look at this as being my job. Getting myself healthy is the most important thing I can do for myself right now and if I were working a full time job on my feet all day every day I could be this active and noone would say it is a bad thing but most of my work and all of my school work involves sitting on my butt all day. I figure this gives me balance and it's working for me. 

 Need proof? 

This is 20 days of my routine

If you want to make your own training routine, check out www.virtuagym.com

In the mixing bowl mix
(this is made from the MIM recipe)
1/4 cup milled flax seed
1 TBSP grated Parmesan cheese (I used the stuff in the green container)
1/2 tsp. baking powder
~stir~ then add
1 tsp. butter
1 egg
mix well and spread evenly in sandwich container or bowl and microwave on high for one minute

let cool for a minute and carefully slice your "loaf" into two slices
Proceed with your normal grilled cheese routine!

My sandwich with 3 slices of cheese(it made big pieces of bread) was 3 net carbs! I could only eat half!

I also use this recipe and an oval ramekin to make hot dog buns!

This is a modded MIM recipe 

3 T. Golden Flax Meal

1 T. Almond Meal

1 T. Parmesan (green shaker)

1/2 tsp. baking powder

1/4 tsp, garlic powder or onion powder 

Mix dry ingredients well first

Then add 1 Egg 1 tsp. butter 

Spread on microwavable plate to about the size you want your fry bread and microwave 30 seconds if you use half the mixture 60 if you use all of it. 

Once done allow to cool  for 1-2 minutes(if you don't allow it to cool and close the oil will soak through)

Fry at 350 just until nicely browned on each side (aboout 30-45 seconds per side)  These have to be served and eaten immediatly or they get hard. 

Entire mix has 281 cals, 14g protein and 3 net carbs 

If you know me you know I love flax meal, it's good for you, it's low carb and it's gluten free but you can only make so many things with flax meal right? WRONG!

 I miss doughnuts! I can't even lie about it, I live right around the corner from a doughnut shop and the smells in the morning make me crazy but especially the smell of hot apple fritters! While I was supposed to be doing a weeks worth of biology yesterday all I could think about was how badly I wanted one of those sweet apple, cinnamon fried bits of sugary love. Then reality hit and I remembered I'm supposed to be healthy. So I give to you my HEALTHY apple fritter!

 This will make one large or 2 small apple fritters

 1 half of small apple peeled and diced (about 40g)

Sautee these in a pan with a tsp of butter or oil, some sweetener and a sprinkling of cinnamon 

1/4 cup flax meal (I used golden)

2 tsp. sweetener (I used truvia)

1. tsp cinnamon

1/2 tsp baking powder

1 tsp. melted butter

1 egg

In a small bowl mix your dry ingredients well, then add in the butter and egg and mix well again.Fold in the apples, your mixture should look like it has too many apples.

Take a microwave plate and drop small spoonfulls onto the plate, careful not to pile them. There can be small spaces between your drops it will rise and fill in.

Microwave for 1 minute, if it looks dry, turn it over and microwave another 20 seconds, if its still wet then add another 15 seconds until it's dry then flip and do 20 seconds, this is so the bottom is not wet.

At this point you can either fry those babies up to get than nice crisp on the outside or eat as is. If you choose to fry you only need about 30-45 seconds per side at 350

When it's done place on paper towel to absorb any moisture,

*Optional*lightly spray with calorie free butter spray or brush with coconut oil and sprinkle on a little sweetener and cinnamon to your liking! 

 As one serving mine had 272 calories 10g protein 15 cabs and 7 fiber (carbs are from apple)