In the Kitchen with Wild Will

This week I bring you Chocolate Protein Peanut Butter Cupcakes with a Chocolate Peanut Butter Glaze. Let’s be honest who doesn’t love cupcakes? They are like little mini cakes of delight. But as we all know we must avoid a “true” cupcake most of the time to maintain a healthy lifestyle; especially during contest prep. So I bring you an alternative. True it is a not real cupcake with its flour and sugar. However when your sweet tooth starts to crave or you want to bring a healthy alternative to your backyard BBQ these cupcakes are sure to hit the spot. Enjoy!

For the Cupcake

1/2 Cup Coconut Flour

1 Scoop Chocolate Whey Protein

3 TBSP Unsweetened Coco

1-1/2 Teaspoon Baking Soda

3 TBSP Truvia

¾ Cup Plain 0% Fat Greek Yogurt

1/2 Cup Water

1 Teaspoon Vanilla

1/2 Cup Chocolate Almond Milk

2 TBSP Peanut Butter

You can add up to ½ more cup of whey protein if you like a thicker batter

Combine all the dry and wet ingredients into a large mixing bowl and blend.

Using a cupcake tin scoop out two spoonful’s per cupcake.

Place cupcake tin in your preset oven for 350 degrees and bake for 20-25 minutes.

Be sure to test the cupcake when brining it out the oven to make sure it has cooked through. I prefer to do this with a toothpick. Place it in the cupcake, if you (more…)

A simple and deliciously nutritious dish for anyone that enjoys a great Trout meal and will leave your taste buds fishing for more.

Prep Time: 15 minutes

Ingredients:

- 20 oz. of fresh cut Trout fillet

- Large ring of pineapple

- 3 Tablespoons of chopped Walnuts

- 2 Tablespoons of Avocado Oil (or EV olive oil as a substitute)

- Cooking spray of choice

Cooking Directions:

1. Preheat oven to 350 degrees.  Place aluminum foil on oven pan and spray foil with cooking oil spray.  Place Trout fillet on sprayed pan.

2. While oven in pre-heating, put pineapple, walnuts, and Avocado Oil in a chopper, mini blender or magic bullet.  Pulse or blend ingredients to desired consistency- mixture will be on the thicker side, almost a paste-like substance.  Cover and set aside.

3.  Once oven is at 350, bake the Trout as is (no topping) for 9 minutes.  Brush the relish mixture evenly on the fish and bake for an additional 9 minutes.  Serve up your serving of trout with your favorite side and enjoy!

Serves 3 (6 oz of Trout prepared with the following recipe) at the following marcos each:

Calories- 392  Fat- 22  Carbohydrates- 8  Protein- 38

The fat content is noted as a healthy Omega fat source- protecting your heart, cholesterol and overall health

In the Kitchen with Wild Will

Chocolate Chip Protein Cookie Dough 

In my 29 years in have never met a single person, who doesn’t like cookie dough, it’s almost better than the cookie itself.  However cookie dough is not known for its nutritional value. In fact eating cookies in dough form is one of the fastest ways to destroy the physique you have worked so hard for. Lucky for you I am here to save the day. Like all my recipes prior it’s all about taking foods that are bad for your physique and making them good for your physique. So here is my recipe for you to have your cookie dough and keep your abs too.  

Ingredients

1 scoop whey protein

1 TBSP Coconut Flour

1 TBSP Truvia

1 TBSP Chocolate Chips

1 TBSP Peanut Butter

1 TBSP Vanilla Extract

¼ cup Chocolate Almond Milk

Directions

(Real easy)

Place all ingredients into a large mixing bowl

Mix all ingredients together (I recommend using a mixer)

Scoop out dough onto a plate (more…)

A household favorite for sure, bringing a balanced mix of valuable complex carbs and quality protein.  The prep and baking is so simple that you can make this a regular staple in your healthy way of eating.

Here’s what you’ll need for this nutritious breakfast (or anytime snack)

1 cup- Oats (old fashioned)

2/3 cup- Egg Whites

2/3 cup- 100% Pumpkin

1 TBSP Baking Powder

1 TBSP Cinnamon

2.5-3 tsp of Truvia

Sliced fruit of your choice

Mix all ingredients in a bowl until well stirred.  Place the mixture in a pam sprayed 8″ x 8″ baking dish and bake in the oven at 350 degrees for 25 minutes.  Let cool and cut into 9 equal squares to enjoy.  Super simple!

Macros per serving (1/9); not including any fruit or toppings you choose.

Calories: 58   Protein: 5g    Carbohydrate: 8.5g   Fat: <1g

In the Kitchen with Wild Will

Sweet Potato Fries

Look let’s just start this off with some honest talk. If you don’t love French Fries we can’t be friends. We all love them, look you know you do. Stop pretending but at least now you can eat them without guilt.

I’m sure we all have seen many Sweet Potato Fries recipes out there before. Usually they involved soaking them in olive oil and baking them which doesn’t give the any kind of crunch. Usually it’s just a soggy mess and what the heck is the point of that? Or you have seen them in the frozen section of your grocery store. Have you read the ingredients? It’s basically frozen fast food fries. No thank you, I’m all trying to be all shredded over here.  Like you I was just about to give up until….until I thought well wait why not just recreate the deep fry process? EUREKA!! At that point Wild Will’s Sweet Potato Fries were born.

Here we go but first a disclaimer. Yes you can use other potatoes for this recipe; however sweet potatoes are the ideal given their nutrient density. However subbing in red potatoes or Yukon gold potatoes won’t destroy you.

This recipe is made with two large sweet potatoes

Ingredients  

2 Large Peeled sweet potatoes

1 TBSP Salt

1 TBSP Pepper

1 TBSP Paprika

1 TBSP Season All Salt (optional)

For those of you who like a little more spice or kick to your food feel free to (more…)

In the Kitchen with Wild Will

Meatzza Pizza

Ah pizza. My favorite food group, yes I said group. There are so many different kinds. However…as we know pizza is not the sort of thing you can have a daily basis if want to live lean and trim. No fear Wild Will is here. This weeks In the Kitchen features a Meatzza Pizza. A Meatzza is when the crust is replaced by a layer of ground beef (95% lean of course). By replacing the dough crust with a meat crust you drastically cut down on the carbs. 

Be sure to check out the accompanying directional video.

Ingredients

1lb of lean ground beef (You can do ground chicken or turkey if you like)

½ can of Organic pizza sauce ( I prefer the organic because they don’t add sugar)

1 egg

The remaining ingredients are up to you.  Just like any other type of pizza you get to decide what to put on it. Your Meatzza can have onions, turkey pepperoni, mozzarella cheese, mushrooms etc. It’s your Meatzza so make it your own. Now for macro purposes I am only going to include the top 3 main ingredients. In the directional video I personally used turkey pepperoni and part skim mozzarella cheese.

Directions

Preheat oven to 350 degrees

Place beef and egg into a mixing bowl. Feel free to add anytime of spice you would like. In the video I use basic season all but for you more adventurous types. Go NUTS!! Have fun, its pizza remember.

Using your hands blend the beef and egg together

Grab a backing dish and place the beef mixture into the dish

Spread the meat (crust) out evenly throughout the dish. Be sure to get all the edges and keep the crust even. If the crust is uneven it will not bake properly. (more…)

In he Kitchen with Wild Will

Who doesn’t love brownies? I mean really,have you ever met someone who you offered a brownie and they said mmmm no thanks? If you have, I would personally stop being their friend. You don’t need that kind of negativity in your life. HOWEVER. Brownies are rarely found on a person living a healthy nutrient dense lifestyles meal plan. Sadly. That is until now. Once again I have entered your life to bring your Protein Brownies. These are some seriously tasty and moist (sorry for everyone who hates the word moist) brownies.

Be sure to try these brownies out for yourself. Now if you do make these please post your comments on Face Book with a picture of you and your brownies. I would greatly appreciate it.

Now the videos are coming. Editing takes a bit of time along with getting everyone together to film; a bit more ambitious then I originally thought. Apparently YouTube stars don’t have day jobs.

So without further delay here are Wild Will’s Protein Brownies.

Protein Brownies

Ingredients

1 cup of liquid egg whites

1 can (200g) of unsalted cooked black beans

3 scoops chocolate protein powder

1/4 cup of cocoa

1/4 cup of syrup

3 tbsp coconut flour

5 tbsp cottage cheese

1/2 tsp of baking soda

1-3 tbsp of peanut butter (optional but really nice)

Directions

1. Using a mixer blend all the ingredients together. Bear in mind that what you want to end up with is a thick pancake-like batter. If your batter is too runny, add a tbsp more of coconut flour until it thickens. If it’s too thick, add an extra egg white or two.

2. Once your mixture is perfect, smooth and thick, yet pour-able. Bake it in a small brownie pan at 320 degrees for 45 minutes or until an inserted knife comes out clean.

3. Pull out of the oven and let cool for 10-15 minutes

If you want to substitute the coconut flour, you can. Try ground oats, or a combo of ground oats and ground almonds. You’ll probably want to add a lot more than 3 tbsp of either of them to thicken the batter though, so just eyeball it and add enough until your batter looks like, well, brownie batter.

If you want to add an extra element of oomph to the brownies, throw some chopped walnuts onto the batter just before you put in the oven. Or add to the batter if you want them in the brownies themselves. Just be sure to account for it in the macros.

Be sure to follow us on Instagram and Twitter @feelfitastic

In the Kitchen with Wild Will

Almond Coated Chicken Nuggets

Raise your hand if you love Chicken Nuggets!! I love them; honestly I can’t really get enough of them. That great crunch! Makes for an awesome meal or snack, all be it not a very healthy snack or meal.  Chicken Nuggets are typically breaded and then fried filling them with Trans fats and high carbs. That is until now. This week’s recipe is going to take a high fat low, nutrient fried piece of chicken and transform it into a high protein, high nutrient with very little carbohydrate treat that you will just have to share with everyone.

Ingredients

1 pound of chicken (Free range)

1 TBSP Turmeric

1 TBSP Sea Salt

1/2 Cup Almonds

1 TBSP Cayenne Pepper

2 Eggs

½ cup Grape Seed Oil

Directions

In blender or food processor combine almonds, turmeric, salt and cayenne pepper. Once blended place powder on a plate

Fill a frying pan with ½ cup Grape Seed Oil and turn it on high

Chop up the chicken into nuggets

Crack the eggs into a pan and whisk with fork

Take each nugget and dip it in the egg getting it nice and wet

Take the nugget and coat it in the powder. Make sure you coat the whole nugget (more…)

In the Kitchen-THE MACROS!

I have been getting a lot of questions regarding the macros (Protein, Fat, and Carb) along with calories for the Chocolate Protein Cake.  Here is the breakdown for.  I have for the macros for either 8 slices or 10 slices. Going forward I will include the macros for all “In the Kitchen” recipes when I post. Thank you all for the awesome response to this new segment within Fitastic. I look forward to bringing you next week’s recipe. Protein Cookies GET EXCITED!  Have a great week everybody!

8 Slices

Calories 206 per slice

Carb 19 grams per slice

Protein 46 grams per slice

Fat 8 grams per slice

10 Slices

Calories 165 per slice

Carb 15 grams per slice

Protein 37 grams per slice

Fat 7 grams per slice

Hope that helps you all out!

~Wild Will (W³)

In the Kitchen with Wild Will

We are starting off BIG BIG BIG!!! For the first ever In the Kitchen with Wild Will we are making

Chocolate Protein Cake with Peanut Butter Whey Frosting.

Ingredients

For the cake

1 Cup Coconut Flour

1 Cup Chocolate Whey Protein

½ Cup Unsweetened Coco

1-1/2 Teaspoon Baking Soda

¼ Cup Truvia

¾ Cup Plain 0% Fat Greek Yogurt

1 Cup Water

1 Teaspoon Vanilla

1 Cup Chocolate Almond Milk

Combine all dry ingredients in large mixing bowl. Whisk all dry ingredients together.

Combine all liquid ingredients in large mixing bowl. Whisk all liquid ingredients together.

Place all the whisked together dry ingredients into the bowl with the liquid ingredients.I used a kitchen aid to mix all ingredients together. You can also you mixing beaters as well.

Once all the ingredients are perfectly blended together place the mixture into a greased 9×9 cake pan.

Smooth it all out to make sure that the mixture is even so it bakes properly.

Place in cake pan in the oven at 350 degrees for 30 minutes.

You will know the cake is done when you can place a knife into the cake and (more…)