Carrot Cake Pancakes + Cream Cheese Frosting

This recipe was inspired by the raisins I happened to have in my pantry, the baby carrots I incidentally picked up at the grocery on Monday, Easter, and most importantly, my profound love of cake, whether it’s the pan or carrot variation.

300 calorie Carrot Cake Pancakes + Cream Cheese Frosting | The Slender Student Carrot Cake Pancakes
Calories: 241 | Fat: 2.0 g (Sat Fat: 0.3 g) | Carbohydrate: 42.0 g | Protein: 18.5 g

Cream Cheese Frosting
Calories: 46.3 | Fat: 0.0 g (Sat Fat: 0.0 g) | Carbohydrate: 5.8 g | Protein: 5.6 g

ingredients:
1/3 C instant oats
1 t cinnamon
6 T liquid egg whites
1/3 C + 2 T fat free Greek yogurt (I like Fage 0%)
1/4 C shredded carrots
1 t vanilla extract
1 T raisins
2 T fat free cream cheese
1 packet Splenda or Truvia
optional: 1 T sugar free syrup

directions:
1. Combine the oats, cinnamon, egg whites, 1/3 C Greek yogurt, shredded carrots, and vanilla extract in a blender. Blend until completely smooth.
2. Stir in raisins and refrigerate your mix overnight.*
3. In a separate small bowl, mix together 2 T Greek yogurt, cream cheese, and sweetener until completely smooth. Refrigerate until your pancakes are ready to eat.
4. To cook the pancakes, heat a large skillet coated with PAM over medium heat and pour in the pancake batter, flipping after 3-5 minutes. Each pancake should be about ~1/4 of the batter.
5. Stack your pancakes with about 1-2 T of the frosting in between. Top with the remaining dollop and, if you’d like, a drizzle of syrup.

*The batter will be very thin at this point, hence the overnight refrigeration to give it time to thicken up. If you don’t got time fo’ dat, use only 3 T liquid egg whites and thicken with additional oats or flour if need be.

300 calorie Carrot Cake Pancakes + Cream Cheese Frosting | The Slender Student

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Slender Single Serving Mug Brownie

If you’re observing Passover, grab some chocolate-covered matzoh and close this window now. If you aren’t and/or don’t know what in the world I’m talking about, scroll down and rejoice in the leavened chocolaty sweetness.

75 calorie Slender Single Serving Mug Brownie | The Slender Student Slender Single Serving Mug Brownie
Calories: 73 | Fat: 2.5 g (Sat Fat: 1.4 g) | Carbohydrate: 16.0 g | Fiber: 3.2 g| Protein: 2.9 g

ingredients:
1 T whole wheat flour
1 T granulated Splenda
1 T cocoa powder
1/8 t baking soda
1 T fat free yogurt (I used Fage 0% Greek yogurt)
1 T milk (I used unsweetened vanilla almond milk)
1/4 t vanilla extract
1 t dark chocolate chips
PAM Original nonstick spray

directions:
1. In a small bowl, mix your flour, Splenda, cocoa powder and baking soda. Stir well to combine.
2. Add in your yogurt, milk, vanilla and dark chocolate chips. Mix until the batter is smooth.
3. Pour brownie batter into a small ramekin or coffee mug that has been well-coated with PAM.
4. Microwave for 30 seconds and enjoy!

recipe from Oatmeal With A Fork

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Slender Sweet Nothings

Simple tips to help you slender down! | The Slender Student

1. If you find yourself becoming excessively hungry between breakfast and lunch, think about what you’re starting your morning with. If it’s full of simple carbohydrates (fruit, most cereals), try adding in some whole grains, protein, and healthy fats. Check out my Fuel Your Morning post to find out why (one of my favorite breakfast recipes is also in there!).

2. In the spirit of my Out On The Town: Salad Bar post from last week, here’s another salad tip: instead of calorie-laden dressings, opt for hummus, salsa, a balsamic vinegar reduction, or even soy sauce. That way, what you pour over your lettuce will have nutritive calories or none at all!

3. Next time you’re at the grocery store, buy a couple of bananas that are fully ripe (yellow) and a couple more that won’t ripen for 2-3 days (green). Now you’ll have enough to get you through the week, without needing to trash the brown, uneaten ones. If it’s too late, don’t forget that you can peel and freeze overripe bananas to use in smoothies!

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Meatless Monday: Italian Spaghetti Squash Bake

I have a difficult time considering anything without meat a meal. I know this isn’t good form for a nutrition major, but I’m just a girl, writing on her blog, telling the world that she’s a carnivore.

However, I am trying to reform my flawed beliefs. As part of a behavior change assignment for one of my classes, and as a way for me to explore more vegetarian options, I’ve decided to take on Meatless Monday. Once a week, I’ll be setting aside my prejudices and straying from chicken, turkey, beef, fish, bacon…everything I find beautiful in life. I’m not saying I’m a martyr or anything, but, like, come on…

Italian Spaghetti Squash Bake | The Slender Student #vegetarian Italian Spaghetti Squash Bake
Calories: 385 | Fat: 8.7 g (Sat Fat: 4.8 g) | Carbohydrate: 52.5 g | Fiber: 12.6 g| Protein: 28.3 g

ingredients:
2 C cooked spaghetti squash* (I followed the directions from Skinny Taste)
1-2 t minced garlic
1/4 C each of your choice of chopped veggies (I used onions, mushrooms, grape tomatoes, and roasted red peppers)
1/2 C baby spinach
1/2 C BOCA Ground Crumbles (found in the freezer section)
1/2 C tomato purée or spaghetti sauce
1/2 t dried Italian herbs
1/4 C shredded part skim mozzarella
1 T bread crumbs
1 T shredded parmesan cheese
salt and pepper to taste
PAM Original nonstick spray

directions:
1. In a large pan coated with PAM, brown your minced garlic over medium heat. Add chopped veggies and sauté until slightly softened.
2. Add in your BOCA Crumbles, cooking until they’re heated throughout.
3. To the cooked vegetables and crumbles, add your cooked spaghetti squash and baby spinach. Stir until the baby spinach has wilted slightly.
4. Pour in the tomato sauce and season with Italian herbs, salt, and pepper. Stir to combine.
5. Spread the squash mix into a small baking dish coated with PAM. Sprinkle the bread crumbs, mozzarella, and parmesan cheese over the top.
6. Place under the broiler (or bake at 450°) until the top is bubbly and browned.

*A large spaghetti squash will give you enough for about 4 servings of this recipe. If you want to go ahead and multiply all of the ingredients by 4, this dish is perfect to divide up into freezer bags and store for later.

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Out On The Town: Salad Bar

I’m not a sadist but I do find it disturbingly fun to watch people making their own salads under the assumption that they’re making a healthy choice, only to cover the undeserving bed of lettuce with fatty, calorie-laden toppings.

Before you realize that I’m a terrible person and close your browser, let me make up for it by giving you my tips on how to stay slender while you’re out on the town at a build-your-own salad bar.

Slender choices at a make-your-own salad bar! | The Slender Student[image]

lettuce
Ok, it’s pretty hard to go wrong here, but I’ll tell you this much: iceberg is the barren wasteland of the lettuce world. You’re not going to get fat from choosing iceberg over romaine or baby spinach, but you will be missing out on some vitamins, minerals, and other disease-preventing compounds. Laaaame.

vegetable toppings
I basically go buck wild on the raw, non-starchy veggie toppings when I’m making my own salad. They’re low calorie, full of nutrients, I like the way they taste, and I love not having to wash and chop them myself. An easy tip is to get as many different colors going on in your salad as possible. The different colors are indicative of different nutrients. Eat the rainbow or whatever. When it comes to starchy vegetables (corn, potatoes, beans, squash, etc.), I’ll usually pick one or two and have a total of about 1/2 cup.

Lately I’ve been adding avocado whenever I can, aiming for about 1/4 of a small fruit (yeah, I know, this is supposed to be the vegetable section). This is about 40-80 calories, but it’s packed with healthy fats that I know my body needs. Now, guacamole that looks like neon green paste? That I’ll pass on.

protein toppings
I stick with what I know when I get to the protein. This means grilled chicken, turkey breast, hardboiled eggs, black beans, baked salmon, or tuna. Anything breaded, fried, or mysteriously marinaded is likely to pack in more calories than you realize. I try and eyeball a 3 ounce serving, which is about the area/thickness of the palm of your hand.

extras
I have very firm thoughts on cheese as a component of salads, sandwiches, wraps, et cetera. If I can’t taste it, then why have it there at all? A serving size of cheese is 1 ounce (usually a slice, or the size of your thumb if it’s a block cheese), so I go for the strong cheeses that’ll deliver flavor in that small of a portion. This usually means a spoonful of goat cheese or a sprinkle of feta. Cheapy cheddar cheese shreds just don’t do anything for me.

Other sneaky extras you might want to be aware of are dried fruit, nuts, seeds, croutons, and wonton strips. How come? Here:
1/4 cup of dried cranberries = 100 calories
1/4 cup of peanuts = 210 calories
1 tablespoon of sunflower seeds = 50 calories
1/2 cup of croutons = 90 calories
1/2 cup of wonton strips = 115 calories

dressing
If I’ve been “good” with my salad (no nuts, cheese, mostly lean protein and vegetables), then I’ll have 1-2 tablespoons of whatever dressing looks best to me on the side. I’ll then dip my fork in my dressing first and stab around my bowl for the goods. You’ll be surprised by how much less dressing you end up needing that way as opposed to pouring or dipping.

If I’ve decided to amp up my salad with more delicious toppings, I’ll opt for a splash of plain balsamic vinegar or soy sauce (something I picked up in Spain…weird…but try it). Nothing wrong with an essentially 0 calorie dressing.

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Did I miss something you always scoop into in your salad bowl? Want to see another restaurant or type of cuisine featured in the Out On The Town series? Leave a comment!

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