Healthy Protein Donuts
Is it a coincidence that Global Running Day AND National Donut Day fall on the same spot on the calendar? I think not! Its been a while since I've whipped up some healthy donuts, so I decided to take a crack at a new (and simple) recipe for this special foodie day!
Simple Donut Batter = Endless Topping Possibilities!
I decided to make a very easy donut batter to give me the ability to top the little rounds of goodness in a variety of ways, something my son was super excited to help with ("Mommy, can I eat that pile of sprinkles" was uttered at least half a dozen times lol). It calls for just 6 ingredients, and makes a total of 3 donuts (one of each flavor for our family)!
Protein Donut Batter:
First Preheat your oven to 350F
Next, for the donut batter you will need:
1 1/4 cups Kodiak Cakes Power Cakes Mix (also sold at Costco and most grocery stores)
1/3 cup Lakanto Golden Sweetener (this is non-glycemic sweetener made from Monkfruit that has a 1:1 ratio replacing regular sugar! It has no glycemic effect so its a great alternative for diabetics and those looking to cut refined sugars from their diet!) You can get it on Amazon here.
1 1/2 tsp vanilla extract
2 large eggs (fresh from our backyard chickens :)
1/2 cup Unsweetened Almond milk
2 Tbsp Extra Virgin Olive Oil
Combine all wet ingredients with the Lakanto in a large mixing bowl, then fold in the Kodiak Cakes mix with a spatula just until incorporated!
Let the batter rest for a minute, which is when you can prep your donut mold/pan. I love using my silicone donut mold by Keliwa, I place it on top of a regular baking sheet for ease of pulling it in and out of the oven!
Batter is made, now to get these babies baking!
In your lightly greased pan/mold (I used propellant free avocado oil spray from Costco), dollop about 3 heaping tablespoons of batter, just until each mold is about 1/2 full.
Place the baking sheet in the oven and bake for 15-18 minutes (may day a minute or two based on your oven, just be sure to check them for doneness with a toothpick). When the toothpick comes out clean, remove from the oven allow to cool for a few minutes before carefully popping your donuts from their molds onto a cooling rack with parchment paper underneath (this will save a lot of clean-up when the time comes to glaze and add toppings to these little wheels of awesome)!
A simple batter calls for a "blank slate" glaze so you can customize the flavors you want!
I wanted to get some variety for the donuts, so using a "blank slate" for the glaze that could be swapped for different flavor combinations was the way to go!
I ended up doing three total (Strawberry Sprinkle, Chocolate Chip Drizzle and Peanut Butter Dream), but there are so many other options, you could adapt this to any combination your mind can fathom (Blueberry Cheesecake sounds amazing in hindsight)!
Simple Donut Glaze Base:
2 tbsp Madagascar Vanilla Bean Ghee (you could certainly use regular butter or coconut oil)
1/2 cup Unsweetened Almond Milk
1/2 tsp Vanilla extract
1/3 cup powdered sugar
Combine all ingredients in a small saucepan and whisk together on medium low heat. When combined, divide evenly between 2-3 ramekins depending on how many flavors youre going for!
For each ramekin, I added 1 1/2 teaspoons of the powdered ingredients, mixed until smooth, then set up my toppings for the "assembly line".
3 Delicious Flavor Combos
Strawberry Sprinkle (1 1/2 Tbsp Phormula-1 Natural Protein, 2 tsp India Tree Natural Sprinkles)
Chocolate Chip Drizzle (1 1/2 Tbsp Cacao Powder, 2 tsp Enjoy Life Mini Chocolate Chips)
Peanut Butter Dream (1 1/2 tbsp PBFit (this thickened up more than I thought so I did have to add a splash of additional almond milk to thin it out!) 1 tbsp (about 1/8th of a bar)Level-1 PB Lovers Protein bar chopped into small chunks)
Spread about 2 tbsp of your desired glaze over the fully cooled donuts (don't put this on when they are still warm because it will run straight off!) and top with sprinkles, mini chocolate chips and protein bar chunks (or whatever combinations you choose!)
These came out so good, not overpoweringly sweet, and soft, moist cake-style donuts that weren't dense or heavy.
Once the glaze sets for about a minute, they are ready to eat!! We dove right in and had to sample them all, my son is ALWAYS a willing recipe tester lol...he gave them two-thumbs-up, so that's a win in my book!
The only down-side to making these for National Donut Day? Cleaning up lol! Thankfully the dishwasher will pick up some of the job.
Calories and Macros:
This recipe made 9 total donuts, and I split the glaze evenly across as well for easier tracking!
Donuts (without glaze/toppings): 100 Calories 4.9F 15.7C 5.3P
Simple Glaze (feel free to customize with your own combinations as desired!) 35 Calories 2.4F 3.4C 0.1P
Additional Toppings ranged from 2-8 calories per donut, I didn't go crazy with them, but if you do be sure to calculate accordingly as needed to stick with your plan!
*If you glaze and top these all at once, I recommend storing in an airtight container in the refrigerator for freshness! Otherwise, eat right away with people you love!*
I hope you enjoy these, not just for National Donut Day, but any time you're looking for a healthy donut swap!
Looking for more healthy recipes? Check out some of my favorites here! I also made some "no-bake" Donut holes last year, they are delish too :)
If you need help with making healthier choices, I'm here to help! Take your free nutrition assessment today and we will work together to make better lifestyle choices!
We all have bad days...
Times we feel stretched so thin there’s no more to give...
Moments we want to scream just for the release of stress and frustration.
Days that test our resolve and will to keep going, and make us questions everything.
No one lives in a highlight reel, no matter how great things seem.
While I choose to focus on the positive as often as possible, I’m no where exempt from feeling downcast, exhausted and overwhelmed.
These days are when it’s so important to cling to your truth, the flame you’re working so hard to keep alive.
The times when it’s down to a mere flicker, seek the oxygen, the things you can be grateful for in the midst of the struggle.
“So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.” Isaiah 41:10
I wanted to share my IG post from a couple of days ago to bring light to a real issue in todays "social" world...
We can get so caught up in the thing that aren't going right, that we forget to lean on our faith, losing our focus on the Kingdom of God.
I've been spending a lot more time reflecting, in prayer and meditation with the Lord, something that has gotten put on the back burner more lately as things have gotten "busier".
Things that I notice more and more that tend to distract me from what really needs my attention. We are constantly bombarded with trivial issues, random posts and updates filled with complaints, gripes and problems, but unfortunately, very few resolutions.
Pop culture and consumerism rules the web (is there any place you can go online without being bombarded with ad pop-ups and solicitations?), and so many people feel the pressure to showcase a highlight reel glamorizing both, yet they neglect their self care and relationships, feeling alone, unfulfilled and isolated despite the "attention" they get from likes and shares.
It's overwhelming, the constant stimulation and feeling of social pressure, but what do we do to realign and redirect the course of our lives?
Realizing the root problem: there is no substitute for REAL INTERACTION...
We have to get back to genuine experiences, face-to-face conversations and stepping foot outside of the digital more frequently into the real world.
Allowing the surreal imaging, fake drama and glamorous "experiences" on social media replace our own existence is not only damaging our current culture, it's reshaping things in a way that is unpredictable for the future.
While I do believe there is potential for good using social, we place far too much emphasis on its importance. And despite the emotional attachment many of us have to the "feedback" we get, often the words we read in posts resonate in that moment, but they don't hold the same weight as a conversation in person.
How much more meaningful is actually getting into our neighborhoods and DOING more of what we talk about, spending quality time with the people we care about, lending aid to those in need, going on that mission trip, and actually utilizing our unique gifts and talents while experiencing the blessings God has intended for us?
We used to know what that felt like, and I sense a shift happening as more people see the negative implications of allowing online interactions take over real relationships and conversations.
Spend more time in prayer, give more of your time and energy to serve others, and nurture your gifts through action.
Disconnect from the digital, and spend some quality time in the real...yesterday I took some time to paint with my son, and just talk and experiment with different colors and designs.
It was such a refreshing experience, and it took me back to something I love tremendously but never seem to have time for...creating art, landscapes and drawing. Seeing my son so focused and intent made me realize that is something I lack most days.
Constantly pulled in 100 different directions, it is near impossible to get any one task done much less enjoy any semblance of the present moment. I'm striving to regain that clarity and focus...and my prayer is that you will too.
We have to focus on what matters most..
"Don't become blinded by the transient."
I read this powerful statement in my current reading, You and Me Forever: Marriage in Light of Eternity by Francis and Lisa Chan.
[It is a book about marriage, but it's very much applicable to any person of faith who is looking to grow and enhance their perspective on how we should approach this life.]
We can be so easily distracted by our temporary circumstances that we lose out on what really matters. We miss the forest for the trees, focusing merely on the obstacles (or distractions) instead of working towards building better relationships through walking in love and gratitude each day.
How can we adjust our lens, and refocus on the most important things before us?
First, thank God for the very breath in your body, the fact that you exist and have an opportunity to just BE.
That alone is a huge oversight that we can get caught up in when life is challenging or nothing seems to be going right.
We GET to be here, and while it's a temporary assignment, we are called to make the most of it.
Live in a way that Christ shines through all you do, every interaction conversation and decision...it's something I don't do the best job of at times, and it always has a negative impact on my mindset and spiritual connection.
When things aren't going right, for whatever reason, stop what you're doing and PRAY. Before asking for anything, simply thank God for who He is and all he has done, and will continue to do.
Ask for guidance through your current circumstances, that He would show you the best way moving forward if that is His will.
Know that there is a bigger picture that we cant even fathom, and that He has a special place for us in that masterpiece.
5 Ingredient Omelet
Omelets might be the favorite of the food groups for me....it is it’s own category, right?
While I love eggs in general, these folded good-filled wonders of the breakfast world are my favorite, so much so that we have them sometimes for lunch and even dinner (or brinner depending on where you come from :)
For this omelet I kept it super simple, using just 5 ingredients!
Here's what you'll need:
1/2 cup egg whites
1 whole medium egg
1 Oz sharp cheddar cheese
2 slices of un-cured turkey bacon
2 cups spinach
(yes, that's it!)
Putting it all together:
In a small mixing bowl, whisk together your egg whites and egg (add in a pinch of salt and pepper if desired) then set aside.
Next, slice the two pieces of turkey bacon into halves, then dice into small pieces.
Place the turkey into a medium skillet on med-low heat, adding baby spinach on top.
Sauté together until the spinach is wilted, then transfer to a glass Corningware or bowl (this will be the omelet filling)
In the same skillet (wipe clean as needed) preheated to medium-low, lightly coat with olive oil and pour the egg mixture inside. When almost entirely cooked through, sprinkle the cheddar cheese over the entire surface of the egg, and top one half with the bacon and spinach.
Fold the other half of the omelet over and allow to cook another minute before transferring to a large plate.
This makes enough for two (it goes great with my Divine Banana Muffins!) but it’s also a good helping for one person and the macros are on point too!
Enjoy friends, for breakfast, lunch or dinner!
Get more healthy breakfast recipes here!
Need assistance with making better food choices? Take my free nutrition assessment!
The ONE thing holding you back...
This past week I dove into a book my husband bought a few months ago titled "You and Me Forever: Marriage in light of Eternity". The first twenty pages held some words I really needed to hear, not just from the perspective of a wife, but as a woman of faith as well. This phrase, "err on the side of action" really got me thinking.
What first came to mind was how so many of us get to the other end of the spectrum (I've been there many times), living stagnant lives much below our vast potential. Lack of direction, trying to perfect everything before making a move, poor organization, lack of self esteem...these are all reasons (or excuses) that have held me back from many opportunities and blessings. Each and every one of these "factors" boiled down to one thing: mindset.
Our mindset is often what needs the biggest adjustment...and its one of the most challenging things to change.
When we are mentally weak, it provides an open avenue for all of the fears and hesitation to creep in. We are often like a deer in the headlights, unable to move in light of the challenges we face in that moment.
Somewhere in the process of transitioning from childhood to "well adjusted" adults , we lose our spontaneous edge and ability to act quickly. That "go for it" optimism of childhood dwindles, replaced by cynicism and inaction.
Why? That relentless determination takes a blow every time we experience pain, failure or loss. Think of when you fell off of your bike as a kid, scraped elbows and knees...it stung like no other pain, but you got back on and tried again.
There may have been a parent with you, coaching you through, or perhaps you were self-taught, picking through the fine details each time you stood the bike up and made another attempt, until eventually you SUCCEEDED. And that feeling is one you can't ever forget.
In that moment, there is no more pain or fear, simply the joy and pride of accomplishing what seemed near impossible when you started. That glimmer of hope stems from action, your willingness to try despite the possible scrapes and bruises along the way.
We conquer our mindset through the little wins each day.
Like learning to ride a bike, we have to take life's obstacles the same way. Evaluate, recognize where we can improve or approach things differently, and GET AFTER IT. It's not easy, but it is the only way we can build a strong mentality in order to achieve more than the status quo during the time we have on this earth.
No matter how scary, improbable, or distant your goals may seem, you can rest assured that taking action every single day is the only way to get there. We can't expect to grow standing still!
Put aside everything that's holding you back, fail forward each day and TAKE ACTION to realize everything God has in store for you!
#takeaction #mindset #overcome #changing #wonderfullyfit
The "Why" That Drives You
Our “why”, the reason we keep going when it seems there’s nothing left to give has to come from a deep rooted place, one that no matter the circumstances we won’t back down.
Not a day goes by that I don’t miss my dad...he’s the whole reason I started this journey...
To help those who are struggling, to instill the life changing habits that will give people a healthful existence that they have ownership of, where unhealthy relationships with food and other damaging habits don’t get a vote.
I wish I could tell him how strong he was for our family...how I want to help him overcome his demons and conquer his health...but I can’t...
Early on after losing him I asked God “why?” A LOT. One thing I can always rest in, is recognizing that God knows the answer
It may be hard to understand sometimes, but the answers to our prayers come through trust...know that God has a bigger plan!
It isn’t possible for me to turn back the clock and change the course of history, but I can work on me, and equip my son, family, friends and anyone else who is struggling to find their way with the tools to live the best life possible mentally, physically and spiritually.
This is what keeps me going, on the days I want to give up, when I question “is it really worth it?”...when think of my dad, or look into Gavin’s sweet face, the answer is always a resounding “Yes”...
I want to hear what strengthens your resolve to say “Yes” each day dear friends, share below in the comments!
Change can be a challenge, and most often it’s our mindset that we struggle with.
The important thing to remember is that we have to be realistic about our goals, and recognize that getting results takes time and consistency with our nutrition and training.
Rome wasn’t built in a day, so we can’t expect to have overnight results when we stuck to the plan for one full day.
So how do we solidify healthy habits in the first place?
The bottom line is this: changing habits takes time...it’s not a linear, straightforward process!
We have to continually evaluate our goals and remember WHY making the change(s) is so important.
When we can visualize what we want, and that why resonates deeply within us, it’s easier to take the steps necessary to reach our next goal and have continued success in every area of our lives moving forward.
Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don't. ~Steve Maraboli
Blackberry Protein Oats
Who knew making a simple swap would be so delicious?
On this past weekends grocery haul, my son snagged a big carton of blackberries, which I ALMOST put back since they aren’t in season, but after looking a little closer they actually looked plump and juicy enough to justify getting them!
I usually enjoy them in my Siggis yogurt with strawberries and blueberries, but hadn’t thrown them into much else! When I decided to make some protein oats for meal prep (and by my sons request lol) I decided to give them a try as opposed to the usual blueberries.
You wouldn’t think changing on little fruit would make much difference, but after the first bite I was instantly in LOVE! I won’t draw it out any more, you’ve got to try this combo!
Blackberry Protein Oats Recipe:
1/2 cup prepared old fashioned oats (I used Better Oats Organic)
1/2 cup Organic Grassfed Milk (I love Organic Valley brand!)
1 tsp Butter (Salted)
1 scoop Ice Cream Sandwich Protein (get the one I use here with Free shipping!)
1/4 cup Blackberries, halved
It’s So simple to put together, and tastes more like dessert than breakfast!
Putting it together:
1. Place your sliced blackberries in the bottom of a medium sized bowl.
2. Next, add precooked oats, milk and butter to a saucepan on medium-low heat for about 4 minutes, stirring in the protein once the oat combo is hot.
3. Then pour over the blackberries, mix together and devour!
*If you’re wondering why I’m listing stovetop reheating directions, it’s because we haven’t had a microwave since having to drop the kitchen cabinets our soffett was pushing away from the wall...you can certainly prepare your oats in the microwave as desired too, just add the milk, protein and blackberries after and pop back in the microwave for 20-30 seconds and you’ll be set!
**I like to keep the berries somewhat fresh for added texture which is why I don’t add them to the mixture at the beginning, but you can definitely change that up to suit your preferences!
***If your oats are already hot (fresh out of the saucepan), you can skip the reheating steps and just mix everything together and enjoy!
Calories and Macros:
4 Tips For Taking Back Control!
If you feel “stuck”, you’re not alone...
Do you feel as if you've been stuck in a rut, struggling to find the will and determination to push forward toward your goals?
It can be so hard to make sense of everything when we seem to get busier each day, and out health and wellness often gets pushed to the bottom of the pile of importance.
Why is that? How is it that what is most important often gets drowned out by emergent situations and our knee jerk reactions to take on more than we can handle?
It's a learning process, but I want to tell you that its okay to say "No" sometimes.
Serving others and giving more than we ever expect is the way we should live our lives, but its equally important to properly prioritize what's important so we don't lose ourselves in the process.
It’s easy for our priorities to get out of alignment, but how do we get them back in sync?
If you have been struggling with finding balance and maintaining focus on your purpose, I encourage you to reclaim your focus. Start by writing down what is most important regarding your faith, family and health.
Whatever is no longer serving you, let go...say "no" and put your energy into what fills your spirit and nourishes your soul.
Take ownership of YOU, what you can control, and live your best life starting now!
Its okay to say “No” sometimes...you can serve others and give to yourself at the same time!
CARBS...Will they make me FAT?
“Carbs are bad...they will make me fat!”
This is such a common misconception, one I held for sooo many years, and that many people still believe.
There’s an unhealthy fear of carbs in our culture, mostly in part to quick weight loss marketing and lack of understanding of what carbs actually do, and how our bodies utilize them.
Carbohydrates are our bodies preferred energy source, they are more easily broken down for energy to be stored in the muscles for future use (as glycogen).
Have you been on a low-carb plan and been dragging butt in the gym, lacking energy and struggling to get through your workout?
The main reason for this is because when we cut carbs out, our bodies have much less to work with in order to fuel an intense training session.
It’s like trying to drive a car 200 miles on fumes...you won’t get far!
So how do we ensure we are getting enough of the right types of carbohydrates in our diet to fuel our bodies?
Simply put, it comes down to choosing complex carbs like rice, potatoes, beans and legumes, whole grains and *whole fruits as opposed to overly processed foods and simple sugars (there is one exception but that’s an whole separate post 😉).
Ensuring you exercise proper portion control and track your intake (that’s appropriate for your body weights, activity level and goals) will make all the difference in your energy levels and results!
Making conscious, educated choices about the foods we take in are what forge long sustained fat loss and a healthy lifestyle.
Here’s some more helpful facts about carbs:
▪️Our brains use carbs for fuel, talk about #foodforthought 🔥🧠🔥
▪️ *Whole fruit is a simple AND complex carb 🍌💱🍎
▪️The fiber in carbs aid digestion, it’s also helps regulate cholesterol and plays and important role in fat metabolism through our gut! 🔁
Do you have questions about carbs, or how to gain better understanding of your nutrition and it’s role in fat loss (not just losing weight)? Don’t hesitate to message me with any questions, I’m here to help!
#goodcarbs #nutritioniskey #carbsarenottheenemy #wonderfullyfit
It’s amazing to think back on how long it took for me to come around to the meal prep game.
My biggest problem was that I overcomplicated things.
I’d look for 3 or 4 different recipes and try to make everything at once, which led to chaos in the kitchen, over 6 hours of hard work, frustration and sometimes even giving up on it part way through.
Keeping it simple is the way to go, and it’s helped me be more consistent (which equals better results) and that’s benefited my clients as well!
Here are a few tips I wanted to share that might take some of the “complicated” things that may be keeping you from getting prepared ahead for your week:
1. Opt for 3 lean proteins maximum, and cook them with basic seasoning so you can add variety during the week. I typically season my meats with Oh My Spice! Maui Onion, garlic powder and a little pink Himalayan salt, it’s fairly universal and goes great with everything!
2. Pick one macro friendly recipe to make for breakfast. I love egg muffins or egg bakes to pack a whole breakfast in one dish, it’s an easy way to make the most of your oven with other foods being cooked at the same time.
3. Don’t be afraid of frozen vegetables! I use frozen broccoli and green beans religiously...they are a major time saver and you won’t have to be concerned with whatever you don’t use spoiling!
4. When making protein pancakes, slightly under cook them so when you re-heat them, they won’t be dried out! (Super easy recipe, 2 cups of Kodiak Cakes Power Cakes Buttermilk pancake and waffle mix, 2 scoops Level-1 Ice Cream Sandwich and 2 cups water, voila for ~24 fluffy breakfast pillows of awesome 🥞).
Incorporating these practices has made meal prepping easy, without being boring or feeling like I’m eating the same thing every single day!
It’s an amazing tool, and it’s so important to keep it simple, the KISS principle applies to everything lol
Did you meal prep anything for the week? I’d love to hear what’s on your menu for the week!
#mealprep #healthyfoodchoices #teamwonderfullyfit #wonderfullyfitmom #strongbodies #preparerowin #fatloss #musclebuilding #wellnessjourney
Kelly is a loving wife, mother, veteran, life-long athlete, personal trainer, and self taught cook with a passion for helping others. She hopes you will be inspired to live a healthier lifestyle while enjoying delicious meals cultivated in her home, and shared at your own tables.