lonroeloo

lowcal, healthy and safe recipies + more

[lonroeloo]

12 calorie matcha lemonade

~ 12 calories ~ vegan | sugar-free | low-effort

ingredients

1 tsp matcha powder, 2 

1 packet instant lemonade powder, 10

stevia packet, 0

water

preparation 

Heat ¼  cup water in microwave until hot; not boiling. 

With a whisk or frother, mix the matcha and instant lemonade in the hot water until dissolved. 

Add cold water to drink. Mix lightly. 

Add ice. Enjoy. 

[lonroeloo]

three weight-loss smoothies

Hey, everyone. I’m out of my cave. Let’s pretend I didn’t ghost again.   My café job requires a lot of moving and grooving. On top of that, I need to stay glowing, hydrated, and lookin’ good; you gets more tips when you look your best! 

To look my best, I need to eat and drink things that heal my skin and help me slim down. I’ve found that the best pre-work meal has been smoothies. Sweet, cold, creamy smoothies —ones that leave me satisfied past the three hour mark, that is. (I’m looking at you, Smoothie King.)

Today I’d like to show you my favorite smoothie recipes. They’re multi-purpose, made for specific needs such as glowing skin, extra protein intake, and (importantly) a craving crusher! 

Before we begin, I’d like to share some tips and pointers:

- When making smoothies, use frozen fruit instead of ice. Ice is over-rated; sure, it makes the drink thicker, but it damages the blades of the blender and causes separation between the melted water and blended fruit. Not worth it. 

- Instead of using extra almond milk to thin your smoothies, use tea! Tea adds extra health benefits, flavor, and—if you’re using black or green tea—caffeine. Just make sure your tea isn’t boiling hot when you blend it. Nobody wants a warm smoothie.

- If your blender isn’t powerful enough to blend all ingredients at once without clumps, blend the smoothies in sections. Start by blending the fruits, then add liquid and oats, then slowly add the rest of your ingredients. 

And that’s it! Without further ado, let’s go!

Let’s start big with a healthier take on the Vietnamese classic: sinh tố bơ.

This smoothie pushes the boundaries. I’d almost consider it a dessert!  This delicious, velvety, pale-green milkshake is packed with vitamins and protein, leaving you full for hours. 

                     protein sinh tố bơ ingredients

½ small avocado, frozen (80)

½ banana, frozen (53)

1 cup spinach (7)

1 cup unsweetened almond milk (30)

½ cup water or green tea, for thinning (0)

optional: 1 cup greek yogurt, frozen (65)

optional: 1 scoop vanilla protein powder (90)

preparation

Add the frozen ingredients and milk into blender. Blend until smooth. 

When there are no lumps, add the rest of your ingredients. Blend on high, until the spinach is completely mixed in. 

Check the consistency. If it’s too thick, add more water. 

Pour smoothie into a glass. Enjoy cold. 

Next up is a classic blueberry pie inspired smoothie, packed with protein and sweet enough to satisfy any dessert craving! 

                    blueberry pie smoothie ingredients

½ cup blueberries, frozen (41)

½ cup greek yogurt, frozen (65)

½ cup old-fashioned oats (150)

1 tbsp stevia or other preferred sweetener (0)

1 cup spinach (7)

1 cup almond milk (30)

optional: 1 scoop vanilla protein powder (90)

preparation

Add milk, spinach, and oats to blender. Blend until there are no lumps. 

Add other ingredients. Blend on high until completely smooth. 

And now we’re onto the Smoothie King copycat... Actually, can it be considered a copycat when it’s so much better?

                   slim-n-trim strawberry copycat

5-6 strawberries, frozen (20-24)

½ cup greek yogurt, frozen (65)

1 scoop vanilla protein powder (90)

2 tbsp stevia or other preferred sweetener (0)

1 cup almond milk, water, or green tea (0-30)

1 cup ice (0)

preparation

In a high-powered blender, pulse the ice. The ice should be completely crushed before moving on. 

Add other ingredients and blend until completely smooth. 

Enjoy!

[lonroeloo]

lowcal + healthy chocolate chip oatmeal cookies

You don’t need me to tell you about the charm of chocolate chip cookies, so I’ll hop right into this magical recipe. 

These delicious cookies are only 62 calories per serving! Even better, they don’t have any refined sugar, oil/butter, milk, or gluten. As long as you use vegan chocolate chips, these cookies are vegan. They won’t make you feel heavy or sick, unlike Tollhouse cookies, and have a decent nutritional content that’ll make you satisfied and energized. Add some raisins for a sweet, fruity boost! 

ingredients 

1 cup + 2 tbsp old fashioned oats, blended into flour (338)

½ tsp baking powder (0)

½ baking soda (0)

1 tsp sea salt (0)

⅓ cup cold applesauce (33)

2 tbsp maple syrup (109)

splash of vanilla (0)

⅓ cup sweetener (0) or coconut sugar (238)

¼ cup sugar-free chocolate chips (200)

optional: ½ cup raisins (90)

preperation

Whisk oat flour, baking powder, baking soda, and salt. 

In a separate bowl, whisk applesauce, maple syrup, vanilla, and sweetener/coconut sugar. 

Fold wet ingredients into dry. Don’t worry about over-mixing—there’s no gluten in the recipe. Add your mix-ins and gently fold them into your dough. 

Let your dough chill in the fridge for about 10 minutes. In the meantime, preheat your oven to 350F.

Roll roughly 2-3 tbsp of dough at a time into balls and place them evenly on a large baking sheet lined with parchment paper. For more uniform sizing, use a cookie scooper. For flatter, traditionally-shaped cookies, press them down a little. You should yield 10 to 11 cookies.

Sprinkle sea salt over the cookies. Bake for about 12-15 minutes. 

Let cookies cool for five minutes before enjoying. 

Enjoy!

[lonroeloo]

lowcal starbucks latte + spinach feta wrap lowcal copycats

Anybody else have a love-hate relationship with Starbucks? I sure do, after they ghosted me post-interview and sucked away half of my bank account, but I’ll be damned if they don’t have good lattes.

My to-go order in the mornings has been a sugar-free vanilla latte with non-fat milk. Me being me, I knew I could make it better and low calorie. So, after vanishing from tumblr, here’s my comeback with two recipes!

The latte recipe is only 37 calories! It has many variations; you can add cinnamon for a cinnamon dolce latte, or replace half of the vanilla syrup with hazelnut syrup for french vanilla. It’s sweet, warm, and a perfect way to start your mornings. 

vanilla latte ingredients

8 fl. oz. brewed coffee (1)

2 tbsp or more sf vanilla syrup (0)

¼ cup oatmilk (28) 

¼ cup almond milk (8)

optional: 1/2 tsp ground cinnamon (3)

optional: almond milk whipped cream (2)

preparation

Combine milks in a small saucepan. Mix for one to two minutes, or until well-combined and at the desired warmth. Froth milk once warm with the cinnamon using a hand-held frother or blender. 

In a mug, pour in your syrup, coffee, and milk. Stir. 

Add whip on top and enjoy!

Who doesn’t enjoy a good breakfast with their coffee? Not me. If I’m feeling hungry before class, I go to Starbucks and snag a spinach feta wrap to enjoy before my latte. Hoo-boy, does it hit the spot. 

My version slaps the spot, knocks it out, folds it like a lawn chair and punts it into the stratosphere for 206 calories. I ditched the carbs, using the egg white itself to keep everything together. I don’t miss the soggy tortilla at all! 

Let’s get into it, shall we?

spinach feta “wrap” ingredients

¼ cup spinach, chopped (2)

2 egg whites (34)

¼ tsp oregano (0)

¼ tsp red pepper flakes (0)

salt and pepper, to taste, (0)

¼ cup garlic herb feta cheese (108)

¼ of an avocado (60)

optional: sun dried tomatoes

preparation

In a small frying pan, heat your oil of choice or vegetable oil spray. 

Crack two eggs into a bowl and remove yolks. Add your chopped spinach, salt, and pepper. Mix to combine.

Add egg whites to pan. Tilt pan as needed; this is done t make sure your egg whites cover the bottom of the pan in a nice circle. Sprinkle on red pepper flakes and oregano. Cover and let cook for 1 to 2 minutes.

When the top is almost cooked, add the avocado and feta to the right or left side. With your spatula, fold the side with no filling over the side with the filling. Cook for another minute to warm.

Enjoy immediately. Dig in!

So, we’re just going to collectively ignore the fact that I’ve been gone for months. As celebration of my return, I decided to gift you all with two recipes. 

I had the egg white wrap this morning. It was so delicious! I had to come out of hiding and share it immediately. I hope you like it as much as I did! My versions truly knock starbucks’ out of the water. 

[lonroeloo]

twix oatmeal + cashew caramel

I thought this recipe would be appropriate after my oatmeal post. 

While in college, I realized that the cafeteria ladies don’t know how to make proper oatmeal... Bless their hearts. But me? I know how to touchdown in the oat field; I can bake them, boil them, microwave them, turn them into donuts... The list goes on!

This is a decadent, rich and chocolaty guilt-free treat that tastes like a Twix candy bar! I’ve been obsessed with Twix bars since my first Halloween, but now I’m a tad bit scared of them, so I decided to make a sugar-free, nutritious recipe that satisfies my Twix cravings. The co-star of chocolate in many candy bars is caramel, so of course I healthified that too!  The caramel is so, so delicious. Use it to make caramel lattes!

This oatmeal has 15.8 grams of protein, 16 grams of fibre, and 9.7 grams of healthy unsaturated fats. Given its caloric and nutritional density, its perfect for my diet of intermittent fasting + 1,200 cal limit! 

oatmeal ingredients

1/2 cup oats (150)

1/3 cup almond milk, add more for extra creaminess (13)

1 tablespoon cashew butter (94)

2 tablespoons chia seeds (139)

1 tablespoon cocoa powder (12)

1/2 graham cracker (30) or shortbread crumbles 

 glug of vanilla (0)

 pinch of salt (0)

cashew caramel ingredients

1 tablespoon cashew/nut butter (94)

 1/8 cup honey (129) or maple syrup (102)

 splash of almond milk (5)

 pinch of salt (0)

preparation

Preheat oven to 350. 

Mix all oatmeal ingredients in an oven-safe bowl. Bake at 350 F for 15-20 minutes. 

While the oatmeal is baking, make the caramel sauce by mixing cashew butter and honey/maple syrup in a microwave-safe bowl until thoroughly combined. 

Microwave the cashew caramel at 20 second intervals, stirring each time you take it out. One it’s thicker and slightly bubbly, add vanilla, almond milk, and salt. Mix again and set aside. 

Once your oatmeal is done baking, take it out of the oven and crumble the graham crackers on top. Then, bake for another ten minutes. 

When the ten minutes are up, take out your oatmeal and top it with a scoop of the cashew caramel.

And that’s it! 

It honestly trumps every sugar craving throughout the day; I don’t crave any sugary snacks after eating this, even through dinner. It’s truly magical. Try this out sometime! 

[lonroeloo]

lowcal black bean brownies

Ladies and gentlemen, I have an obsession: brownies. 

I mean, come on, they’re brownies — everything about them has the features of a perfect dessert: sweet, decadent, warm and moist... and who doesn’t like chocolate? Monsters, that’s who. 

But brownies come with a cost of high sugar content and calories with little nutritional value, which makes me feel super guilty afterwards. So, I knew it was time to healthify them. And I succeeded! These brownies are so moist and delicious, you’d never know that each one is only 50 calories. They’re also gluten and oil free! 

inspired by the almond eater

ingredients

1 can black beans 

1/4 cup applesauce 

2 eggs 

1 tsp vanilla extract 

2 tbsp maple syrup 

1/2 cup coconut sugar (or stevia baking sugar for less cals) 

1/4 cup cocoa powder 

2 tsp baking powder 

1/4 tsp salt 

optional: cocao nibs, chocolate chips, marshmallow bits, caramel

preparation

Preheat your oven to 350 F.

Drain and rinse your beans, then put them into a blender. Blend, adding in eggs slowly, until the beans have no lumps. 

Add applesauce, vanilla, and syrup. Blend again. 

Then, add the cocoa, sugar, baking powder and salt. Blend until combined. 

Take the blade out and add whatever mix-ins you want. Stir by hand. 

Pour your mix into a 8x8 or 9x9 greased pan. (I used a 9x9 pan, which made 20 brownies that are 40 cals each.) 

Bake for 20-25 minutes. Let cool for 20 minutes before eating. 

You’ve got to try these. They taste like cosmic brownies, but better! Have a brownie with a scoop of vanilla frozen yogurt, drizzled with honey, or eat it plain. 

Enjoy!

[lonroeloo]

spicy soy marinated eggs

Truth is, I like spicy dishes a little more than sweet, which is not reflected in my blog. Before this post is a cake batter frozen yogurt recipe, and next week I’m posting oatmeal cookies, which will be followed by a pumpkin coffee cake that’s currently in development. I feel the need to make more savory dishes to balance the sweetness overload going on. 

Given which side of tumblr I reside on, I’ll boldly assume that my audience likes boiled eggs. So, here’s a flavorful and easy way to enjoy them! Might I add, the marinade doesn’t add any calories to the eggs, bringing the calorie count to 78 calories per egg! 

ingredients

2 tsp salt *

1 tbsp white vinegar *

½ cup soy sauce 

½ cup water 

1 tbsp gochujang, siracha, or other spicy condiment (optional) 

3 tbsp sugar, honey, corn syrup, or other sweetener 

1 tbsp sesame seeds 

2 green onions, chopped

2 garlic cloves, minced 

pinch of red pepper flakes 

preparation 

Bring a pot of water to a boil, then lower the heat. Add salt and vinegar to the pot. *

Gently lower 3 eggs into the pot. Cover and let boil for 6 to 7 minutes.  

While the eggs are boiling, prepare the ingredients for the marinade. Combine soy sauce, water, gochujang, sugar, sesame seeds, green onions, garlic cloves, and pepper flakes.

When the cooking time is up, put the eggs into an ice bath. Let the eggs cool completely.

Peel the eggs. Be very gentle.

Once the eggs have cooled, transfer them into an airtight container. Pour the marinade over the eggs, close the container, and put them in the fridge to marinate overnight. 

You could stop here and enjoy your spicy, savory soy eggs for breakfast or lunch as-is, or you could serve them over cauliflower rice or in ramen! I like them with a side of veggie yaki-onigiri (peep that recipe sometime next month) for a low calorie, nutritious, delicious meal. 

[lonroeloo]

cake batter frozen yogurt

Confession time: ice cream is one of my fear foods. I already avoid plain milk as much as humanly possible, so the idea of a sugar-laden frozen version of it is... well... not fun. In the past, I’ve had my fair share of ice cream, and I miss the sweet vanilla flavors of it dearly! So, like I do, I made a recipe that allows me to enjoy a frozen treat without feeling awful afterwards! 

This recipe, though the ingredients are rather high calorie, it provides a big batch that yields scoops under 100 calories. My favorite way to enjoy this nicecream is between graham crackers. It’s so sweet, delicious, flavorful, and doesn’t have the processed sugars that regular ice cream does! Might I add: this cake batter nicecream is baby approved. That’s how good it is.

If you want to omit the cream cheese, you’ll have a yummy a vanilla flavored frozen yogurt with less calories.

ingredients 

1 cup greek yogurt, vanilla or plain (100)

8 oz. fat free cream cheese (210)

3 tbsp honey (192) or agave (180)

3 teaspoons vanilla, omit if using vanilla yogurt (0)

preparation

Add all ingredients except for sprinkles into a food processor or blender. 

Blend until smooth and creamy. This should take about two to three minutes. 

Pour your mix into an airtight container and freeze for a minimum of six hours. The frozen yogurt will keep for about a month. 

And you’re done!  

Stay safe, and stay strong. <3 

[lonroeloo]

binge-breaker tortizza

I don’t know about anyone else, but willpower-wise, I’m not very strong. When I crave something, I need it. Just last week, that something was pizza. Yummy, warm, crunchy pizza with lots of toppings and cheese! 

The solution my monkey brain came up with was: call Little Caesars, order a large pizza with Italian sausage, green peppers, onions, jalapeño... Stuffed crust? Don’t mind if I do! What was that? Italian cheese bread? Gimmie! 

The rational part of me said that if I did that, I’d eat it all in one sitting and cry about it for days. (The cheese bread and large stuffed-crust pizza are, after all, 4,370 calories!)

What a dilemma! If only there were some sort of middle ground that wouldn’t break my diet, was less than 400 calories, and would break this strong craving...

Here it is! Feast your retinas on the 260 calorie Binge-Breaker Tortizza:

ingredients

1 large carb balance whole wheat tortilla (110)

1/4 cup any tomato sauce (60)

1/4 cup reduced fat mozzarella cheese (90)

oregano, red pepper flakes, salt and garlic powder to taste

preperation

Preheat oven to 400 degrees F

Grab your preferred tortilla. I used large. Smaller tortillas need less ingredients and would be less calories. 

Put the tortilla on a baking sheet. Crisp it in the oven for about 2 to 3 minutes. No oil required! 

After the tortilla is nice and crispy, take it out of the over and spread about 1/4 cup of your favorite tomato sauce around the tortilla. If you want more then add more! Tomato sauce is low in calories and gives a fantastic flavor. I used red pepper tomato sauce. 

Sprinkle on as much mozzarella as you want. I use over 1/4 cup, because I love cheese. Now is also the time to sprinkle whatever seasonings you want on top, such as garlic powder, oregano, and red pepper flakes.

Put the tortilla back into the oven. Bake until the cheese is melted and the crust is slightly browned, about 10 minutes

This recipe yields 1 tortizza. If you want to add toppings, add toppings! My favorite toppings are chopped spinach, sautéed onions and garlic, and carrot “sausage.” 

I don’t eat this tortizza often, but if I could, I would! It doesn’t break my caloric limit and is super filling. With veggie toppings, it’s so much more nutritious.

[lonroeloo]

pumpkin spice oat pancakes

Back in October, I was fantasizing about pumpkin spice pancakes and other breakfast pastries, but I didn’t want the sugar, processed flour, and super high calories. So, my dreams were crushed...

Until I made this! It’s so tasty, healthy, and filling... and it’s only 126 calories per pancake! I know, I know, there’s a lot of ingredients and that’s scary, but they’re all very simple to put together. You could even mix them all in a blender!! 

For my first post in this account, behold, the best taste of fall ever, my Pumpkin Spice Oat Pancake recipe: 

ingredients 

1 3/4 cup oat flour 

 2 teaspoons baking powder

2 teaspoons cinnamon

1/2 teaspoon allspice

1/2 teaspoon nutmeg

1/4 teaspoon ground ginger

pinch of cloves 

1 cup almond milk

1/4 teaspoon salt

1 teaspoon vanilla extract 

2 teaspoons apple cider vinegar

3 tablespoons pumpkin puree

2 eggs, or 2 chia eggs

preperation

In a mixing bowl, combine flour, baking powder, spices, and salt. Stir. 

Blend the milk, pumpkin, vanilla, ACV, eggs and pumpkin; or beat wet ingredients with a fork in another bowl until completely combined. 

Add wet ingredients into the dry. Whisk together slowly. Don’t overmix! 

Let the batter rest for 5 to 10 minutes. It’ll get nice and thicc. 

Warm a pan up to medium heat. No butter or oil required, though it would make flipping a lot easier. 

Use 1/3 cup to scoop the batter onto the pan. 

Flip when the pancake bubbles, or even better, flip when the side of the pancake is not raw. Around 3 minutes on each side will do, if your pan isn’t too hot. 

This recipe should yield 7 pancakes. They heat up wonderfully. If you want to, top your pancakes with nut butter (I use cashew), chia/flax seeds, and maple syrup or honey. 

Oat pancakes have been my safe food for a long time. Let them into your life! They’re nutritious, delicious, and very filling!