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TAR​A FRAZIER ​FITNESS

FAVORITE RECIPES

Check back frequently for TaraFFit's favorite FIT RECIPES!

TaraFFit's Coconut Flour Pancakes

Coconut Flour Pancakes

Gluten Free & Dairy Free

Macros Per Serving: 11P 10F 13C

Servings: 3


Ingredients:

4 eggs

1 cup unsweetened almond milk

2 tsp vanilla extract

1 tsp stevia

1/2 cup coconut flour

1 tsp baking soda

1 tsp coconut oil, melted


Directions: Using an electric mixer, beat eggs until frothy and fluffy, for about 3 minutes. Meanwhile, in a small bowl, combine the almond milk, vanilla, and stevia. In a second bowl, combine the coconut flour and baking soda. Once the eggs are fluffy, add the eggs into the milk mixture. Slowly whisk in the dry mixture, until incorporated. Preheat your griddle to medium heat. Spray with nonstick cooking spray. Pour batter onto griddle, creating equal size pancakes. Cook for about 4 minutes per side before flipping. These will take longer to cook than regular pancakes. Serve warm with your favorite nut butter, topping and syrup.

FAVORITE RECIPES

Check back frequently for TaraFFit's favorite FIT RECIPES!

TaraFFit's Shrimp Florentine Alfredo

Shrimp Florentine Alfredo

Macros: 29P 11F 40C


Ingredients:

100 g Shrimp

25 g baby spinach

25 g roasted red peppers (I used jarred peppers, packed in water)

garlic powder to taste

crushed black pepper to taste

lemon pepper seasoning (I used Flavor God)

80 g cooked pasta

80 g Healthy Noodles (or other shirataki noodles)

90 ml Classico Alfredo Sauce

14 g parmesan cheese


Directions: At medium heat, spray a medium sized sauté pan with nonstick cooking spray. Add the spinach, garlic powder and pepper. Cook until the spinach is wilted. Add the roasted peppers and let simmer for two minutes. Add the shrimp and lemon pepper seasoning and cook until the shrimp is just slightly golden brown. Add the Alfredo Sauce, toss and reduce heat to low, simmering for five minutes. In a serving bowl, toss the pasta and the healthy noodles. Top with the warm sauce and the parmesan cheese. 

TaraFFit's Pumpkin French Toast Protein Bowl

Pumpkin French Toast Protein Bowl

Gluten Free

Macros: 33P 9F 36C


Ingredients:

1 scoop Devotion Sweet Potato Pie Protein Powder

  (for dairy free, I suggest Pescience Vegan Cinnamon Delight)

35g pumpkin (pureed/canned, not pie filling)

65g liquid egg whjtes

1/2 tsp cinnamon

60 ml unsweetened cashew milk
1.5 slices Canyon House Gluten Free Bread, cut into half inch cubes

1 tbsp sugar free syrup (optional)

14g White Chocolate Cocoa Bar in a Jar (or replace with almond butter)


Directions: In a microwave safe bowl, combine all of the ingredients other than the bread and Cocoa Bar topping, stir well until combined. Add in the bread and toss to coat. Microwave for 3 minutes, or longer depending on how gooey you want your bowl to be. Drizzle the Cocoa Bar on ten top. Serve warm.


Cocoa Bar in a Jar coupon code taraffit10


TaraFFit's 3 Ingredient Brownies

3 Ingredient Brownies

Gluten Free with Vegan Option

Macros Per Brownie: 7P 8F 8C

Yields: 16 brownies

Macros include cocoa powder, lower carb without


Ingredients:

475g pumpkin (pureed/canned, not pie filling)

1 cup nut butter

¼ cup unsweetened cocoa (optional)

2 scoops Devotion Nutrition Brownie Batter Protein Powder or (Pescience Vegan for Vegan)

Directions: Preheat oven to 350 degrees Fahrenheit. Spray an 8×8 baking dish with nonstick cooking spray. Combine the pumpkin, peanut butter, protein, and cocoa if using, in medium sized mixing bowl. Stir well. 

The batter will be thicker than a normal brownie batter. If you use a different protein powder, the batter may become more dry or thick, so gradually add 1 tbsp water or sugar free syrup at a time to thin out batter.

Bake for 16-19 minutes, they will appear underdone. Let cool for at least 30 minutes.

If you want a thinner brownie, similar to a soft protein bar, use a rectangular dish, about 9 x13. Cut equally.


4 Ingredient Brownies Lower Calorie Version

Macros Per Brownie: 5P 4F 6C

Yields: 16 brownies

Macros include cocoa powder, lower carb without


Ingredients:

475g pumpkin

½ cup nut butter

¼ cup unsweetened cocoa

2 scoops Devotion Nutrition Brownie Batter or Pescience Vegan for Vegan

If you prefer a sweeter brownie, add 2 Devotion Flex Flavors, or dropper of liquid stevia.

TaraFFit's Bacon Egg Bites

Bacon Egg Bites

Macros Per Bite: 13P 8F 1C

Yields: 8 bites


Ingredients:
45g Devotion Nutrition Buttery Blend Protein Powder

1 tsp baking powder

5 eggs, beaten

50g liquid egg whites

5 pieces thinly sliced Bacon (Kirkland brand used)

75g shredded cheddar cheese

Sea salt and pepper to taste

Onion powder, garlic powder to taste

½ tsp onion flakes


Directions: Preheat oven to 350 degreees. In a medium sized mixing bowl, mix all the ingrrdients, other than the bacon, together until evenly combined. Spray a muffin tin with nosntick cooking spray and evenly destirbute the batter into 8 different muffin cups. Chob up the bacon and crumble even amounts on top of each muffin. Bake for 13 minutes. 

TaraFFit's Creamy Chicken Tortilla Soup

Creamy Chicken Tortilla Soup

Gluten Free


Macros Per Serving: 19P 8F 25C

Serves: 6


Ingredients:

1 tbsp extra virgin olive oil

nonstick cooking spray

14 oz chicken breast (cut into tenders for faster cooking, I marinate with Fat Free Italian Dressing)

1 can creamed style corn (15 oz)

1 can can crushed tomatoes (15 oz)

8 oz salsa (Tostitos Restaurant style calculated)

6 oz red pepper, chopped

2 tbsp onion flakes

1 tbsp minced garlic

½ tsp sea salt

1/4 tsp black pepper (or more to taste)

14 oz reduced sodium vegetable broth or chicken broth

1 tsp chili powder

¼ tsp cayenne or red pepper

1 tsp garlic powder

120 g Half and Half

120 g light sour cream

36g tortilla chips, crushed (siete Brand used for Gluten Free)


Directions: Heat a large skillet or pan to medium-high heat, and spray with nonstick spray. Cook the chicken until the chicken is no longer pink in the middle. Remove and slice into bite sized pieces, set to the side. In a larger pot, over high heat, add your oil and spray with nonstick spray. Add the onions, garlic, pepper, onion flakes, salt and pepper. Braise until tender. Stir in the chili powder, cayenne pepper, garlic powder, salsa, crushed tomatoes, creamed corn and broth. Stir. Let simmer for 15 minutes. Add in the half & half and sour cream, stir, and allow to simmer for at least 5 more minutes. Serve warm, garnish each serving with 6g of the tortilla strips, cheese and sour cream. (cheese & sour cream not included in macro count).


TaraFFit's Pumpkin Fudge Muffins

Pumpkin Fudge Muffins

Macros Per Serving: 14 Protein 4 Fat 7 Carbohydrates per muffin

Yiellds: 3 muffins


Ingredients

45g Cocoa Bar In A Jar, divided

1 Scoop (30g ) Devotion Nutrition Brownie Batter

45g egg whites

60g pureed pumpkin

1 tsp baking powder

Nonstick spray

1 tsp Pumpkin Pie Spice

2 Pumpkin Pie Flex Flavors (optional)

½ tsp Vanilla Extract (optional)

15g Black Cocoa (or unsweetened cocoa powder, either optional)


Directions: Preheat oven to 350 degrees F. Spray a muffin tin with nonstick spray. Line with 3 muffin cups, spraying the cups again with the cooking spray. You can quadruple this recipe to make one dozen muffins, but I prefer making the muffins in smaller batches so they are fresh and warm.


In a medium sized bowl, combine 30g of the Cocoa Bar and all of the remaining ingredients and mix to combine well until smooth. Evenly distribute the batter into the muffin cups. Bake for 15 minutes, or until a toothpick comes out with small amount of batter left behind on the toothpick, while the muffins feel mostly firm and set on the outside. When the muffins are done, remove from the oven and immediately top each with equal parts of the remaining parts. These are also great topped with chocolate chips, or my Protein Fudge Frosting.


Devotion Nutrition code Tara10 Cocoa Bar In A Jar code TaraFFit10 

TaraFFit's Gooey

Pumpkin Mug Cake

Gooey Pumpkin Mug Cake

Macros Per Serving: 23 Protein 9 Fat 20 Carbohydrates


Ingredients:

20g Devotion Sweet Potato Pie

1 egg, betean

1/2 tsp Baking Powder

1 Devotion Nutrition Flex Flavor (optional)

50g canned pumpkin

½ tsp pumpkin pie spice

30 ml water

55g Dairy Free Halo Top Ice Cream


Directions: In a small mixing bowl, combine the protein powder, egg, baking powder, pumpkin, flex flavor, and pumpkin pie spice. Slowly add the water, one tbsp at time until you have achieved a thicker cake-batter consistency. Spray a microwave mug or ramekin with non stick spray and pour in the batter. Microwave for 45 seconds, until the middle is still gooey. Serve warm, topped with the ice cream, and any other additional toppings.


Devotion Nutrition code Tara10

TaraFFit's Gooey

Pumpkin Cinnamon Roll Cake

Gooey Pumpkin Cinnamon Roll Cake

Have your Cake (for breakfast) and eat it too!

Macros Per Serving: 38g Protein 12g Fat 19g Carbohydrates


Ingredients for the Cake:

1 Scoop Devotion Nutrition Angel Food Protein Powder

1 Devotion Nutrition Flex Flavors (Golden Butter and Cinnamon Crunch used here)

60g pumpkin puree

30 ml Sugar Free Syrup

1 egg, beaten

45 ml water

Ingredients for the Filling:

1 tbsp stevia or Swerve

30 ml Sugar Free Syrup

1 tsp Pumpkin Pie Spice

16g honey roasted peanuts (optional, not included in macro count)

Ingredients for the Icing:

30g reduced fat cream cheese, softened

15g (½ scoop) Devotion Nutrition Angel Food Protein Powder

1 Devotion Nutrition Golden Butter (or Creme Brulee) Flex Flavor

1 tsp Powdered Swerve (optional for added sweetness)

30ml water


Directions: In a small bowl, combine the ingredients for the filling, and set to the side. Spray a medium sized baking dish with nonstick cooking spray. In a medium sized bowl, mix together all of the Cake Ingredients and stir until combined. Pour half of the cake batter into the prepared dish. Top with half of the cinnamon filling mixture. Cover the top with the remaining cake batter, then finally top with the remaining filling mixture. Microwave for 2 minutes. After the 2 minutes, remove and check to see if the outside is cooked and just slightly firm, with the inside still gooey, but not completely in liquid form. You may microwave for an additional 40 to 45 seconds if the middle is still too runny. After cooking, let rest for at least 5 minutes or place in the refrigerator to cool. Meanwhile, in a small mixing bowl, combine the cream cheese, protein powder, Flex flavor, and slowly add the water, just 1 tbsp at a time to create your desired icing consistency. Drizzle the top of the cooled cake with the icing.

Devotion Nutrition code Tara10

TaraFFit's Macro Friendly Monte Cristo

Macro Friendly Monte Cristo

Turkey, Cheese, Jam, OH MY!

Macros Per Serving: 25g Protein 12g Fat 42g Carbohydrates

Servings: 1

Ingredients:

Directions: In a shallow bowl, beat the egg with the almond milk. Assemble your sandwich, spreading the bread with the mustard, and layering the turkey and cheese. Preheat a medium sized non stick skillet to medium heat. Dip your sandwich in the egg and milk wash, let sit for thirty seconds, and turn over to coat and repeat on the other side. Add the butter to the preheated skillet. Remove the sandwich from the egg wash, drip off any access batter and place the sandwich in the prepared pan. Fry the sandwich for about two minutes, until the bottom side is golden brown. Flip and repeat on the other side, for about one minute. Meanwhile, mix the two different types of preserves together and place on serving plate. Remove the finished sandwich and let rest for about one minute before slicing. Serve warm with the preserves on the side to dip. Sprinkle the top of the fried sandwich with the powdered stevia (optional).

Serving Size: 35g 

Servings per recipe: 4

TaraFFit's Buffalo Turkey Quesadilla


Stuck at home but Craving pub food? No problem!

TWO version of my Buffalo Turkey Quesadilla will do the trick!

Macros Per Serving Protein 24g Fat 24g Carbohydrates

Serves: 1

Ingredients:

  • 2 Low Carb Tortillas
  • 3 oz Reduced Sodium Deli Turkey Breast
  • 20g Part Skim Mozzarella Cheese
  • 15g Cheddar Cheese
  • 20ml Sweet Baby Ray’s Buffalo Sauce
  • 7g (1/2 tbsp) Extra Virgin Olive Oil
  • 20ml Bolthouse Farms Blue Cheese Dressing

Directions: Preheat a medium sized skillet to medium high heat and add the oil. Take one of the tortillas, and spread half of the Buffalo Sauce on to the tortilla. Next, top with the turkey, cheese, the rest of the sauce. Carefully place in the heated skillet, then top with the second tortilla. Cook for about one minute until the bottom is slightly golden brown. Carefully flip, reduce heat to medium low, and cook for another 2 to 3 minutes. Remove from heat, and let rest for two minutes before cutting. Serve with the Blue Cheese Dressing.


SKINNY Buffalo Turkey Breast Quesadilla Variation

Macros Per Serving: 35P/9F/26C Serves: 1

Ingredients:

TaraFFit's Peanut  Butter Chocolate Chip Prookie Dough


Devotion Nutrition

coupon code Tara10

Chocolate Chip Prookie Dough!

What is "Prookie Dough?" Protein Cookie Dough, of course!

Macros Per Serving: 12g Protein 11g Fat 9g Carbohydrates

Serving Size: 35g 

Servings per recipe: 4


Ingredients:


Directions:  In a medium sized bowl, combine all of the ingredients other than the chocolate chips and almond milk.. Stir well to combine. Gradually add the almond milk in, 1 tbsp at a time until you have a thick cookie dough consistency. Fold in the chocolate chips and stir until incorporated. You should have a soft cookie dough texture. Store refrigerated. If your batter is too dry, add very small amount of water, about 1/2 tsp at a time.

TaraFFit's Peanut Butter Chocolate Chip Prookie Dough

Devotion Nutrition

code Tara10

The KING Pancakes

Macros Per Serving: 33g Protein 16g Fat 27g Carbohydrates

Serving Size: 3 pancakes (about ⅓ of the whole batch)

Serving: 9 larger pancakes


Ingredients:

Directions:  In a medium sized mixing bowl, combine the almond flour, coconut flour, protein powder, flex flavor, and baking powder and set to the side. In another bowl, combine all the wet ingredients: the milk, egg whites, egg and mashed banana and mix well. Pour the liquid mixture into the dry mixture and stir to combine. Preheat griddle to medium heat. Spray your griddle with a small amount of nonstick cooking spray. Cook the pancakes on the griddle for about 2 minutes per side, flipping carefully in between the two minute intervals. Serve each portion of the pancakes with 24g peanut butter, 40g banana and sugar free syrup. 

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