New Healthy Dessert Ebook!

Guess WHAT?!?! It’s been a few months coming and it is finally DONE.

 

I have published my first healthy dessert ebook! Over the past four years, I have been trying and practicing various baked good recipes. Some I figured out on my own with just one or two tries. Others it was… a process to say the least! Many did not make the cut. But, that just leaves room for continued improvement later on.

Strong Sweet Caroline 50 Healthy Dessert Recipes Ebook

I want you to check out these first 50 recipes I have shared. There is quite a variety from

…chocolate chia cookies

…brownie cookie dough cake

…whole wheat pie crust

…donuts

…protein puppy chow

…lemon bars

and so much more! Some are vegan, vegetarian, paleo, gluten free, nut free, dairy free, lower sugar and higher protein!

Valued at $29.99, the ebook will launch for a special discounted price of $14!

Click this button to order today. Let’s bake healthy together!
 

3 fresh flavors you’ll love this spring

If you are like me, you are mind boggled by how quickly this year is going! It seems like yesterday I was bundled up in sweatshirts and hoodies and now it is shorts and tank top weather.

Maybe I’m just fortunate I’m no longer in the cold spring weather Ohio typically shows. Atlanta has blessed us with a wonderful spring so far. Beside the normal working and training, I have gotten outside more to play some pick up soccer, explore some parks and enjoy nature. Additionally, I open up the windows and start baking and experimenting with some new recipes.

What am I cooking up lately? A lot of meals for Meals Beyond Athletes, but more importantly, I’ve made more time to experiment new healthy recipes and baked goods.

Have you ever noticed how easy it is to lose track of your daily enjoyments when you are caught up in the daily whirlwind?

I know that if I am not intentional about every priority, every action I take, I can get swept up by other people and their needs over mine. It can be difficult but setting boundaries can be one of the most beneficial ways to overcome this. I even have to do this to read and write each day. BUT, I LOVE IT and it COMPLETES ME!

So, why wouldn’t you?

To make this spring even better as you allot time for you and your daily enjoyments, I have three flavors I’ve been LOVING this spring. Whether it is for specific recipes, daily health or personal indulgence, check out these three and let me know what you think.

3 fresh flavors to try this spring by Strong Sweet Caroline

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Obstacles bring you options and an Enlightened cookie shake recipe

Have you ever felt a moment where you just keep hitting obstacles? That’s been me the past week. From cooking snafus and burning myself to discovering new business needs on permits and finances, it’s been eventful. And I’ve struggled to keep my head above water, physically and emotionally.

I’ve been told this is the beginning of entrepreneurship. Just try and hold on to your seat!

The kitchen is usually my release. It allows my creative mind to work, try new flavors, make foods not only taste good, but look good too. I’ve lost some of that recently with trying to learn new recipes, stay up to date with food safety protocols and cook for clients [and then finally for myself].

Luckily for me, I have managed to keep my head down and continue the grind. What happens when you see an obstacle?

We have fight or flight responses. Our adrenaline kicks in. These are the breaking points we need to beat the plateaus and grow.

This week, I’ve come to realize that obstacles bring you options. You will have more than you can handle at some moments. Ultimately, that gives you the option to more clearly define goals, purpose and action steps as well as see new options you would have never imagined!

The other day, I was feeling like baking and made these delicious protein pumpkin peanut butter cookies.

Strong Sweet Caroline: Enlightened cookie shake recipe

The recipe, taste and consistency were perfect.

I then thought, “what if I added these cookies with some Enlightened Ice Cream for a preworkout shake?

Strong Sweet Caroline: Enlightened cookie shake recipe

Magic. I love all their flavors but for some reason, cold brew coffee and pumpkin peanut butter cookies sounded good and it did not disappoint!

The only thing missing was someone to share them with. David was out of town and I would not be seeing anyone for a few days. That’s when it occurred to me that I am sharing.

As those who have followed for a while might know, I love goal setting, reflection and am very futuristic. I am in the midst of setting my 2018 goals (they are not resolutions because mine continue to evolve). One new goal is that for January, I plan to release my first e-book! This one is a dessert e-cookbook and will feature 50 delicious, tested and proven clean treats you and your loved ones will enjoy.

I am also preparing a 1-month challenge contest based around one of my favorite topics: meal prepping! I’ve had many people reach out about how-to’s, tips, recipes and staying committed to healthier food selections. This will touch on all of those and more and I will present an award to a winner at the end of the month!

Stay tuned for updates on both projects, as well as Meals Beyond Athletes. It’s amazing how when you put your mind to it, you can turn like the flip of a switch to overcome those obstacles and discover new options.

For those seeking a new option for a sweet indulgent but healthier, high protein shake, try the recipe below.

I hope you’ll join me in this excitement because I know the next few months will be full of MANY obstacles turning into options! Never take for granted the blessings and gifts right in front of us. I’m thankful for all of you followers and encourage you to share this message with a friend who it would resonate.

Make it a great day and take time to choose your options!

Strong Sweet Caroline

Strong Sweet Caroline: Enlightened cookie shake recipe


Enlightened Cookie Shake

Serves one, because it’s too good to share. Unless you double the recipe.

Macros: 238 calories, 29g protein, 21 carbs, 4g fat, 4g sugar

Ingredients

  • 1/2 scoop True Nutrition custom whey protein in Chocolate Fudge Brownie flavor
  • 1/2 c Enlightened Ice Cream in Cold Brew flavor (discount “STRONGSWEET20” for broad bean crisps ordered online)
  • ~1/3-1/2 c unsweetened Almond Breeze Almond Milk
  • 1 Protein Pumpkin Peanut Butter Cookie by me 🙂 – replace with cookie of choice

Process

  • In food process or blender, combine ice cream, almond milk, whey protein, and half of your protein cookie.
  • Blend until smooth.
  • Pour into glass and top with other half of your cookie.
  • Indulge without guilt. 🙂

Stronger than you think from competition — treat yourself with a Kodiak Brownie Cookie Dough Cake

When I started writing this blog and recipe, I was looking in my Passion Planner and the quote for the week. The Chinese proverb stated, “Trial often exhibits truly wonderful results.” This could not have been more accurate for this past weekend.
For current followers, you know about my boyfriend David. To all my new visitors, he is an athlete in men’s classic physique bodybuilding. This weekend, he had a local show and the pressure was on. Last year, he won overall athlete. This year, it was his goal to come to this show with a bigger, fuller, leaner physique. This is only a stepping stone to bigger goals in his bodybuilding career.
I told David that for a post-competition treat, I was going to make him something “semi” healthy to curb his sweet cravings. I chose to modify a brownie cookie dough cake recipe I found here.
Strong Sweet Caroline Kodiak Brownie Cookie Dough Recipe
Day of show, he needed to get his tan touched up and we had to leave the venue. We learned a valuable lesson. No matter what the consequences could have been, know that factors can change unexpectedly and affect your end result. Because of challenges, our patience and understanding is challenged. You are stronger than you think.
David placed second. And although we had a few tough moments of misunderstanding, we became stronger together through the process. It was a rewarding day. David received positive feedback from supporters and the judges. As you can see below, he created art in his posing routine.
My art to contribute that day was this Kodiak Brownie Cookie Dough Cake. When you are dieting for 8-months straight, most people have intense cravings. David is not usually a chocolate fan but he loves cookie dough. I have been incorporating Kodiak Powercakes and Flapjack Waffle Mix in a lot of recipes lately to see how they turn out for a higher protein content product. Dark chocolate is my favorite. This recipe turned out well and actually reminded me a lot of chocolate brownies that my mom used to make for me growing up.
Strong Sweet Caroline Kodiak Brownie Cookie Dough Cake
I baked the single pan of brownie in a cake pan, then cut in half and split down the middle to make four separate layers. While it cooled, I created the cookie dough filling. This was a Greek yogurt cream cheese base. If you have never tried it, I have only ever been able to find this Green Moutain Farms brand at Walmart and it’s fairly inexpensive. It is also half the fats and double the proteins of regular cream cheese.
Instead of using a granulated sugar or alternative sugar, I used honey. Honey tastes fantastic and is lower on the glycemic index. It has been benefits and Dr. Axe does a great job sharing them in this article.
The frosting was fairly thick but I froze it overnight and took to the show next day. It held together very well. Each layer and the outside was packed with mini chocolate chips. I did not use sugar free for this recipe but that would be a good alternative for those wanting a low sugar/sugar free alternative.
Strong Sweet Caroline Kodiak Brownie Cookie Dough Cake
This cake was dense. David enjoyed it and he (with help) was able to finish it in a few days. If you are looking for a tasty cake idea, make this one today! Even if you have a few mishaps or changes in your plan, you are stronger than you think.
Get the recipe in my dessert e-cookbook today!

Creativity and a healthier ice cream sandwich

One of my favorite treats is an ice cream sandwich. When I was in Charleston, South Carolina for a the NPC Jr. USAs show in May 2015, that was one of my post-show treats. Me and a couple girlfriends found King Street Cookies and it was delicious.

Strong Sweet Caroline and ice cream sandwich

Honestly, I sometimes reflect on foods I have eaten and think about how amazing they tasted! Then I think about the ingredients and how they may have affected my body. Maybe I think too deeply about it, but was it positive or negative? This gets my creativity flowing.

When I’m facing challenges or changes, I spend a lot of time reflecting. This is the stage of life I’m in right now. I will dive into in with future blog posts. But to keep it brief, sometimes all these reflection and wandering thoughts can raise my stress and cortisol and must find alternative measures to overcome that. This is when I get creative and bake.

Summer is the core season for ice cream fans. Who doesn’t enjoy surround a big ole’ scoop of frozen dairy in between two soft and tasty cookies? I sure as hell do. Recently, I’ve found more satisfaction from foods I’ve made myself and used healthier ingredients. That’s where these homemade Chocolate Avocado Kodiak Cookies and Peanut Butter Chocolate Chip Frozen Yogurt came together as a healthier ice cream sandwich!

Strong Sweet Caroline Healthier Ice Cream Sandwich

This is for the person who loves chocolate, soft cookies, cool “froyo” and peanut butter. Is that you? Keep reading!

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