WITNESS HER FITNESS

I'm Katherine - an avid food lover, music listener, and fashion fiend. I love exploring in the kitchen and creating healthy treats, so I'll be posting my recipes! Follow me on Instagram and Twitter to keep up with me and my healthy alternatives ✿

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When you're indecisive AF....go with all the above🙋🏽#lowcarb #sweetpotatotoasts getting ready for #summer17 🍳#Avocado, prosciutto & a poached egg 🐟Light cream cheese, cucumber, smoked salmon & dill 🍯Light ricotta, fresh figs, pomegranate & honey 🍓Almond butter, banana, strawberries & chia seeds (at North York , Toronto , Canada)

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I made some healthy and delicious brownies🍫 🍫 made entirely with heart healthy ingredients (except the sprinkles and dulce de leche hehe) the only ingredients are an egg, Greek yogurt, almond flour, honey, and cocoa powder💯💯 (at Toronto, Ontario)

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Guilt Free Paleo Pumpkin Muffins in the Air Fryer

Celebrate autumn with these delicious, guilt free Paleo pumpkin muffins! Made in the Air Fryer, they’re ready in minutes and have a delicious aroma that everyone loves. 

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These looks delicous!! I’ve been craving pumpkin 

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Avocado on toast with spicy chimichuri and chives by @artfuldesperado - check his page for full recipe! #tophomecooking by top_home_cooking https://www.instagram.com/p/BCdttCFh4zq/

[toriearth]

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$20 off your first ride with Uber! Enter code: VBHTO :)

so #blessed

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Easy Baked Avocado Fries

I've always wanted to try these and they were soooo good!! You definitely only need to eat a few before feeling satisfied😜 I'm really happy with how my recipe turned out because it was a lot lower in carbs than recipes I found online. Also #grainfree.

Follow my NEW Instagram @witnessherfitness_

Ingredients:

1 avocado

1/4 cup ground flaxseeds and 1/4 cup oat flour (or 1/2 cup regular flour)

Seasonings: I used cayenne, black pepper, garlic powder, sea salt

Directions:

Preheat the oven to 400

Slice up avocado

In one bowl pour some egg whites

In another mix: ground flaxseeds, oat flour (I used a 1/4 cup of each but there was lots left over), cayenne, black pepper, garlic powder, sea salt

Dip the avocado slices in the egg whites then dry mixture then lay on a sprayed and lined baking sheet

-Bake for 12 mins

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Clean Apple Crisp with Vanilla Bean Banana Ice Cream Ingredients: 🔹 1 or 2 apples 🔹 sugar free maple syrup (I used da vinci's calorie/sugar free pancake syrup) 🔹 cinnamon 🔹 vanilla extract Crumble: 🔹 1 tbsp oat flour 🔹 ground flaxseeds 🔹 cinnamon 🔹 syrup Banana Ice cream: 🔹 frozen bananas 🔹 vanilla extract 🔹 vanilla bean paste (I scraped the insides of a vanilla bean pod - optional!) Directions: 🔸 preheat oven to 350 🔸 cut up apples into slices 🔸 toss in a bowl with syrup and cinnamon and a bit of vanilla extract 🔸 layer in an oven safe dish 🔸 mix the crumble ingredients and sprinkle on top 🔸 pour some more syrup on top and bake for 15 mins 👉 while its baking, make your ice cream: 🔺 put frozen bananas in a food processor/blender and pulse until smooth - it take a bit of patience (I put in two bananas) 🔺 transfer to a bowl and mix with vanilla extract/paste 🔺 put in the freezer to thicken

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Banana Pancakes

Sorry for the hiatus! I'll be posting recipes again :)

I got this recipe here and it turned out perfectly, but I'll also post it below.! I've given up on trying to make my own banana pancake recipe because they always turn out too mushy. The only adjustment I made was adding 1/2 tsp of vanilla extract

Ingredients:

1/4 cup egg whites

1/2 banana

1 scoop vanilla protein powder

2 tbsp vanilla almond milk or skim milk

1 tsp ground cinnamon

1 tbsp ground flax seed

1/2 tsp vanilla extract

Directions: 

Blend everything together

Spray a pan and prepare it on low-medium heat

Drop tablespoons of the batter to make mini pancakes as pictured, or larger spoonfuls for larger pancakes

Flip when bubbles start to form

Follow me on Instagram: @katherineallen2 for more recipes!

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Clean Chocolate Brownies!

These are perfect and came out so well! They are grain free, only have 4g of healthy fats, and only have 1g of net carbs

Ingredients:

1/2 cup almond flour (or any flour - but not coconut: you'll have to like triple the amount of eggs you use because coconut flour is a lot more absorbent than normal flour)

1/3 cup unsweetened cocoa

2 tbsp coconut oil

1 egg

1/2 cup plain fat free greek yogurt (0%!!)

2/3 cup sugar free maple syrup (alternatively you could use honey - it tastes better, but the sugar free syrup I use has ZERO calories - you can get it here: Walden Farms Sugar Free Pancake Syrup

1/4 tsp baking powder

1/4 tsp baking soda

1 tsp vanilla extract

Pinch of salt

Optional add-ins:

1 scoop of protein powder

1/3 cup dark chocolate chips (they really make it taste better, and it's chewier)

Nut butter (melt it for a minute and then pour it onto your finished batter, then swirl it with a toothpick)

Directions:

Preheat oven to 350

In a large bowl whisk together your cocoa powder and syrup/honey

Add in the remaining wet ingredients (including egg)

In a small bowl, sift together dry ingredients

Add the dry to the wet and stir until combined

Fold in chocolate chips (optional - but recommended!! ;)

Spray an 8 x 8 baking tray with cooking spray and pour in the batter

Bake for 20 minutes, or until a pick comes out clean

Remove and let cool COMPLETELY before icing or cutting into. This is crucial because it legitimately tastes so much better once the ingredients have set after cooling, it's thicker and more moist and just a whole lot better

For the icing: melt chocolate chips and coconut oil

Enjoy!! Please let me know if you tried this and liked my recipe!! You can follow me on Instagram: @katherineallen2

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Acai bowl game strong

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A delicious strawberry banana acai bowl sprinkled with chia seeds, hemp seeds, and edible flowers!

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Cinnamon Oat Milk: •1 cup of oats •1 pinch of ground cinnamon •3 cups of filtered water •1/4 tsp salt •1 tsp vanilla extract •4 dates (pitted)

Step 1: soak oats for 20-40 minutes (or overnight if you would like) in some filtered water. This makes your tummy eternally grateful (easily digestible!).

Step 2: rinse that slimy residue off of your oats by placing the oats in the strainer and running water over it.

Step 3: blend your strained/soaked oats in your blender with some h2o.

Step 4: strain your milk 4 times. First into a bowl, then into the blender; repeat. This will make the milk super creamy & smoooooth. The final strain should be into the blender.

Step 5: blend the rest of the ingredients with the milk until dates have visibly turned invisible (if that makes sense!). You can add more dates if desired, but from my experience, 4 lends the perfect amount of sweetness. Place in your favorite jar and store if the fridge for about a week (although it will probably only last a day, if you’re like me). Separation is natural, so don’t freak out. Just shake it up and drink/use in a recipe/eat it with cereal. Be grateful that this milk doesn’t have anything creepy in it like some of the store bought brands.

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Mexican sweet potato hash on a bed of crispy garlic kale chips topped with a fried egg and sprinkled with chives

This was delicious. Packed with protein, heathy fats, and clean carbs.

Kale chips: - preheat oven to 350  - rinse and remove stems - spray a cooking sheet with olive oil spray then lightly spray the kale as well - sprinkle with pepper, sea salt, and garlic powder (popcorn seasonings are great too) - bake for 20 mins or until crispy (check to make sure they don’t burn!)

Mexican sweet potato hash: - cut up sweet potato into small bits (125g is about 110 calories) - drizzle/spray with a bit of olive oil - add in seasonings (paprika, cumin, sea salt, black pepper, oregano) then add in a few parsley leaves - mix thoroughly - microwave for a min to speed up cooking process - toss in a pan on medium/high and cover, stirring the potatoes around occasionally - remove when brown and crispy

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Baked almond flour breaded chicken breast and crispy sweet potato fries To make the chicken fingers:

Preheat oven to 425

Slice chicken breast in half and then into slices

Put egg whites in one shallow dish and almond flour mixed with desired seasonings in another

Dip chicken breast slices into egg whites then roll in almond flour

Bake at 425 for 20 mins.

To make the sweet potato fries:

Thinly slice sweet potatoes into fries

Spray a baking sheet with non-stick olive oil spray 

Evenly coat the sweet potatoes with the olive oil spray

Sprinkle with desired seasonings (I used garlic powder, and rosemary)

Bake at 375 for 20 mins, flipping halfway

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Matcha Green Tea Greek Yogurt 

You will love this if you love green tea ice cream, matcha smoothies, or matcha/green tea anything

You need:

3/4 Plain Fat Free Greek Yogurt

Sweetener of Choice (I used 2 tbsp of Stevia because it's all natural)

1/2 Scoop Vanilla protein powder (optional - I use Vanilla Whey Isoflex)

Pure Matcha Powder (I got mine from Booster juice but you can also get it from Amazon, or David's Tea)

When you mix that all together you'll be consuming around 175 calories, and a whopping 31g of protein. It's also fat-free and only has 2.5g of carbs. 

Follow me on Instagram @katherineallen2

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Cookies and Cream Quest Bar Cereal

Quest bars are a vital part of my diet because they're awesome post workout, or just when I want a high protein, low carb snack. Making cereal with it is easy and delicious. You can order questbars from www.iherb.com and use my code SJM053 to receive 20% off your order!

Ingredients:

1 quest bar (or more)

Directions:

Preheat the oven to 375

Roll out a quest bar with a rolling pin on a cutting board

Cut in the bar into little squares, and roll each square into a ball (once baked, they will puff up to about 2x the size!)

Spray a cookie sheet with non-stick spray and spread out the balls

Bake for 6 mins

Remove and let cool

I put mine in a bowl and ate it with unsweetened vanilla almond milk - YUM.