I don’t know about you all but for me, pumpkin a year round flavor hands down. I love anything pumpkin and it was about time I made a batch of my pumpkin fudge muffins!

This is the base/batter recipe and you can fill the muffins with whatever you would like. I have shared some of my different fillings with you below 🙂

Pumpkin Fudge Muffins

(Serves 6)

– 55g almond meal/flour
– 10g oat bran
– 22g protein powder, I used Cinnamon Cookie Butter flavored, vanilla or any cinnamon flavored protein powders would be great for the base (do not use an Isolate. Use either a combo protein powder blend or casein) ***use rdvip at your 1stphorm checkout!
– 1tsp baking powder
– 100g pumpkin puree
– 30g honey (can sub for syrup or agave)
– 30g walden farms syrup (can sub for more honey, syrup, or agave)
– 32g plain creamy peanut butter (or any plain nut butter)
– 1 large egg (or make 1 egg from egg substitute)
– 14g light butter spread (or regular butter or any type of neutral flavored oil)
– desired fillings you would like!
– for chips (chocolate, cinnamon, caramel) I would suggest 30g total (5g per muffin)
– for cream cheese I would suggest 48g total (8g per muffin)

– Preheat oven to 350F degrees.
– Spray your muffin tin.
– In a large bowl mix all of the ingredients together minus the peanut butter and butter (do not add your fillings!).
– In a small bowl, microwave the peanut butter and butter until melted.
– Add the melted peanut butter and butter to the rest of the ingredients and blend gently.
– Divide your batter out into the 6 muffin tins. I weigh my batter out for precision, typically is about 55g of batter per muffin cup.
– Add your fillings to the center of each muffin.
– Bake for 20-22 minutes. Let the muffins come to a complete cool before packaging.

**They store at room temperature in an air tight container for roughly 5 days. I suggest placing in the fridge after that where they will stay fresh up to a week more.

Macros for base (no filling, using the ingredients I have listed above):
Calories: 153
Fat: 9g
Carbohydrates: 10g
Protein: 8g
MFP: Chef CEF Plain Pumpkin Fudge Muffin

Variations of fillings below 🙂

Cream Cheese stuffed (used non-fat plain cream cheese and sweetened with walden farms pancake syrup)
Calories: 157
Fat: 9g
Carbohydrates: 11g
Protein: 8g
MFP: Chef CEF Cream Cheese Stuffed Pumpkin Fudge Muffin

Chocolate Chip stuffed
Calories: 183
Fat: 11g
Carbohydrates: 13g
Protein: 8g
MFP: Chef CEF Chocolate Chip Stuffed Pumpkin Fudge Muffin

Cinnamon Chip stuffed
Calories: 187
Fat: 11g
Carbohydrates: 14g
Protein: 8g
MFP: Chef CEF Cinnamon Chip Pumpkin Fudge Muffin

Behind the scenes photos and a little bit of a preview of some flavors 😉



As I mentioned on my Instagram page: cef0968, I have started to implement a new morning routine on Wednesdays and I absolutely love it. I get to start my morning with a walk. This is my time I use to read, listen to music, catch-up and mainly to refresh my mind. Being able to start my day doing something I love and getting my mindset on track for what is ahead (whatever that may be) is truly great. At least I think so. After that it is shower, coffee stop, and then home for you guessed it……PANCAKES 🙂

I was in the mood for something pumpkiny this time. I simply used my pancake dense base recipe using canned pumpkin, vanilla Nutrakey protein powder and a packet of Devotion Nutrition pumpkin spice flex flavor. I love their flex flavors packet. They are calorie free but really, the flavor they add to anything is GREAT. I’ve also used their pumpkin spice (and other flavors) in oats, yogurt, baked goods, and even in coffee.

Topped with banana slices, white chocolate chips, and a peanut butter sauce (powdered peanut butter and water/wadlen farms pancake syrup).

I wasn’t kidding when I said the base recipe is so easy to switch up the flavors and get creative as you want to be.

I use to make pancakes every single Sunday awhile back. It was something I look forward to after my training session. I either made a stack or on the rare occasion went to IHOP. Now for me, IHOP has the best pancakes by far. Light, fluffy, filling and no syrup is needed whatsoever! At least in my opinion. Now when I make my pancakes at home, for some reason I love to make them super duper dense and tiny. I don’t know what it is about it but I find it much more satisfying (when at home) to eat and fun to make. It is SOOOOOOOO easy to make them whatever flavor profile you want. But for me, I have to admit, I first think what toppings do I want and then I choose my pancake flavor. All about the toppings. Guilty. I’m okay with it though 😉













Any who, back on track. Since moving to Vero, my Sunday routine has been bagel time instead which I LOVE. But lately I have been craving my pancakes. Just so happens that my new Wednesday morning routine gives me the perfect opportunity to enjoy my pancake stacks! So you guessed it, my stacks are now officially a Wednesday routine. YESSSSSS. I make them the day before because I don’t have to cook them in the morning and as we all know, I like my food cold.


Some people may like this recipe, some people may find it gross but I’m sharing anyway because I want to!

DENSE Pancake Base
(Serves 1)

-80g all purpose flour
-10g coconut flour (I like BetterBody Foods)
-60g canned pumpkin (or any fruit puree will work actually)
-15g protein powder (varies based on flavor and what I have)
-flavoring (changes every time)
-1/4tsp baking powder
-70g egg whites
-1/4-1/2cup water or milk (this will vary depending on the protein powder you use)

-Preheat your pan or griddle to a medium low heat.
-Mix all of the ingredients together in a bowl besides the water.
-Start with a 1/4cup of liquid. Mix. SLOWLY add more but just enough to create a very thick batter.

TO THICK                                                               JUST RIGHT

-Make sure your cooking surface is a low heat. Since this is a thick batter it will take slightly longer to cook all the way through.
-Pour the batter in your desired pancake size. I typically make dollar size pancakes, roughly 3″ in diameter. Watch closely. After a couple of times you will get a better feel of how hot and quick your pan cooks the pancakes.

-Flip when you start to see bubble on the outside and the side is golden brown. Repeat until the batter is all gone.

TIME TO GO TOPPING CRAZYYYYYYYYYYYYYYYYYYYYYYYYYY!!!!! Yes, I like toppings okay! Below are past creations I have made using this base recipe. I will be sharing more as each Wednesday comes along 🙂 Any flavor ideas you have in mind comment below! Always enjoy help in the creative center.


Mexican date night for the win again! Pretty sure this will never get old and I know my boyfriend would agree with me 🙂

We (me, Nic and Trevor) normally go to Jimmy Johns on Saturdays for dinner which is always enjoyed by all. However, this past Saturday it was just myself and my boyfriend and we switched it back up to Mexican Date Night for us. He always orders JJ’s gargantuan. LOVES IT. So it popped in my head to do a play on it and make a “gargantuan” enchilada for him. We both work Saturday mornings/early afternoon and train after I get off work. Therefore, I wanted something quick and simple to make right when we get home. Used staple foods that we have at home plus a can of enchilada sauce for convenience purpose, wham bam thank you ma’am. Twenty minutes and done. Also made garlic salt corn chips because one, homemade corn chips are bomb, and two it takes 10 minutes so why not! Nothing fancy here people, but it is tasty and hits the spot.


“Gargantuan” Enchilada
(Served 1 starvin marvin but could easily serve 2-3 hungry people)

-2 extra large flour tortillas
-1/4-1/2cup enchilada sauce
-1cup shredded mexican cheese
-300g shredded chicken (meal prepped already)
-1cup rice (I used basmati but any type will work)
-TrueLime Cilantro garlic lime seasoning (for the rice, totally optional)

-Preheat the oven to 350F and spray the baking dish you will be using.
-Lay out the two flour tortillas to where one is slightly overlapping the other.
-In a large bowl mix together the chicken, rice, most of the cheese, couple tablespoons of queso and salsa each. You could also use a little bit of enchilada sauce but you do not want this mixture to be soupy. Feel free to add jalapeños, lettuce, refried beans here at this point to if you would like.

-Start with the end edges and fold in. Then roll the up like a burrito to create your enchilada. Place in the baking dish.
-Pour the enchilada sauce on top and place in the oven. Keep a close eye, it does not take long at all till you start to notice some bubbling.

-Add the remainder of the cheese, place back in the oven and wait until all hot and bubbly.

-I did not even attempt to take this out of the dish, so I served it right up as is. Keep it simple ya’ll.


Served with a side of corn chips and more queso and salsa because lets be honest, no mexican themed night is complete without those three things.

But guys, this was HUGE. Comparison shot with a 42oz jar of salsa (thank you Sam’s Club).

I came across the easiest recipe every for a peanut butter cookie involving pudding mix. Two things I love, uh yes it peaked my interest. Well I finally got around to trying it and i’m glad I did. It is not a oh-m-gee to die for cookie but in a pinch and minimal ingredients, it is pretty darn good. I have made three versions of this one:

The original which uses all peanut butter, it is tasty oh yes. The macro side of me though wanted to see if I could get similar results but with a touch less fat.

Second trial: I subbed some of the peanut butter with powdered peanut butter. Turned out great as well so that is a nice option to have when needed.

Third trial: I wanted to see if it would work with an egg replacer using my lower fat version. I would say it is still a recipe in trial but if you don’t mind a super soft cookie with not a lot of structure, (or as a dessert pizza base like I did), it is perfect!


Now onto the egg free, lower fat, peanut butter filled GIANT cookie base 🙂


-60g crunchy peanut butter (I used this one), creamy or whatever you like I assume would work. I would not recommend a runny nut butter though.
-24g powdered peanut butter (BetterBodyFoods) mixed with 3tbsp water (should be thick pb consistency)
-1 small box sugar free vanilla pudding mix
-7g egg replace (Bob’s Red Mills), mixed with water to create 1 egg following the directions  (or use 1 large egg)
-splash vanilla extract


-Preheat oven to 350F and line baking sheet with parchment paper or use non-stick cooking spray.
-If using an egg-replacer, make now and set aside.
-In a large bowl add the rest of the remaining ingredients and then your egg replacer.
-Mix till well combined. You can either make normal cookie size or one giant size. Whatever your heart desires.
-Cook till slightly golden brown. Small cookies take about 8 minutes, large cookie up to 20 minutes. This will vary based on oven and size of cookie so I always run in 5 minute increments just to make sure they don’t burn!

Now for this giant cookie I topped it with pretzels, chocolate chips, caramel sauce, mini marshmallows, twix bar, and a protein icing (powder and water). Make it however you want however you like. GO WILD!!!!!!!!!!!!!!!! This might be a repeat, should I make it that? What are you thinking topping wise???? Let me know below in a comment 🙂

I’m telling you, cake oats are the easiest thing to use a base for flavor. This time I kept it extremely simple yet a little bit of fun take to it. I don’t like things super sweet so you may want to add sweetener to the oats if you like, whatever floats your boat as always.

CinnaRoll Cake Oat
(Serves 1)

55g quick oats
1.5cups water (or any liquid you like)
syrup (I used Walden Farms Pancake Syrup)
greek yogurt (I used plain but you could use vanilla)
splash of sugar free cinnamon/vanilla/caramel flavoring syrup, optional (I this brand is my go-to)

In a large bowl mix the oats and 1 cup of liquid. Cook for 2 minutes.
Add the remaining 1/2 cup of water and sweetener if you like. Cook for another 2 minutes.
Pour into whatever shape you want and let sit for at least a few hours or best overnight.
In a small bowl, mix the cinnamon and syrup. If super thick add a splash of water but you do want it to be honey texture like.
In another bowl (if using plain) mix the greek yogurt and flavoring.
Cut a hole in the middle of the cake and pour the cinnamon syrup then pop the top back on.
“Frost” with the greek yogurt.
That is it! Top with nuts, fruit, peanut butter, ANYTHING!

Enjoy you guys 🙂


Remake of PaleOMG’s Double Chocolate Almond Espresso Muffins

I pinned this recipe, along with a bajillion other, a long time ago because, well. Look at the photo! Does that not look freaking delicious?! Well I have been enjoying recipe testing lately and this one popped back up in my feed so I figured, well now is the time to give it a go! My boyfriend is allergic to egg whites and since a lot of my recipes use an entire egg, I have been trying out different egg substations. More peanut butter, more applesauce, etc. They work but it was not quite the texture I was looking for in the baked goods. So, I ordered Bob’s Red Mills egg replacer to give that a shot. This is the first recipe I have ever tried with it and I would deem it a success. Not to mention it is based off a recipe from a VERY awesome blogger and cook PaleOMG 🙂

So without much more blabbering on, here is my take on her recipe.

Chocolate Peanut Butter Cake Brownies (egg free)
Serves 8

-4tbsp egg replacer (Bob’s Red Mills)
-12tbsp water
-250g peanut butter (I used what we had on hand Jif Creamy)
-40g cocoa powder
-28g coconut flour (I used Betterbody)
-1tsp vanilla extract
-1/2tsp baking powder
-1/2tsp baking soda
-60g honey (or maple syrup)
-40g Nature’s Hollow Sugar Free Honey (or more honey/maple syrup)

-Preheat the oven to 350F and spray your muffin tin.
-In a large bowl mix your egg replacer and water and mix till mostly smooth. You can also sub with 4 whole eggs (no water!).
-Next combine the rest of the ingredients into the bowl and mix until all ingredients are incorporated. The batter will be very thick and start to become slightly airy.
-Divide out evenly into 8 muffin tins.
-Bake for 20-25 minutes. This will vary depending on your oven and muffin tin.
-Store at room for 2-3 days in an airtight container then move to the fridge. You could probably freeze them but that wont be happening in this household 🙂

You could definitely add-in chocolate chips, nuts, or whatever bits you want into the batter but for me, simple was a good way to go for this all around tester.

These cake brownies are moist, slight crumb, fudge like yet light. They are not very sweet which I prefer but if you like super sweet I would add maybe 1-2tbsp sugar/sweetener. If you do this let me know your results please!

You could sub the honey for maple syrup like the original recipe calls for. In that case, along with the egg replacer, this would be a vegan recipe.

Nature’s Hollow was oh so kind to send me a few of their products to try out. I decided to incorporate their honey for this one and it worked perfectly. Tastes just like honey. I would suggest storing in the fridge before any use to help thicken it up and have more of the consistency of natural honey.

Looking forward to this week since this will for sure be fitted into a meal!!!!

Nutrition Facts
Calories: 285
Fats: 17g
Carbohydrates: 23g
Proteins: 10g

Hello!!! Hope you guys had a nice weekend and a good start to the week 🙂 Been loving the weather here in FL the past couple days, finally warm. Yet we all know I am still in sweats and a hoodie always and forever. Although yesterday I made a record breaking 75 minutes without a jacket on at work….*shake my head* haha. Any who, here is what I ate yesterday. I will go ahead and say I am pretty much a repeat offender with my meals but sometimes I like change it up just a tiny bit 😉

Best start the day 6:15am: Vanilla Hazelnut coffee thank you Einsteins (Sara!!)

Breakfast 6:50am: chocolate cake oats, caramel greek yogurt, pecans, powdered peanut butter sauce, and sliced pear. Cake Oat recipe will be posted below 🙂

Post-Workout 11:10am: Nice little upper body pump going on which is rare so of course, we capture that moment hah!

Oatmeal and cream of wheat base topped with protein “icing” made with protein powder and coconut oil, banana slices, pecans, cocoa pebbles (carbs were increased so I added some cereal, easy peasy), and half of one of my tester fudge bites. (Was meant to be a brownie but somehow the protein powder was blueberry flavored. I will admit, the flavor is really growing on my in this fudge bite. Nomz)

Dinner 3:15pm: the usual crockpot chicken, mixed veggies, green beans, basmati rice, coconut oil and decided to try out Einsteins garlic & herb cream cheese. Pretty darn good! Jalapeño salsa is still #1 for their savory options.

Dessert 7:20pm: crumbled up rice cakes with rice krispie cereal, peanut butter and half of a test batch of my fudge muffins (salted caramel chocolate chip version. I tried out Nutrakey Salted Caramel Pb protein…oh yes).

Happy tummy at the end of the day. Cake oats are something I created years ago and boy did I have fun with it. I’m thinking that fun should be brought back don’t you think so too?


Chocolate Cake Oats (1 serving)

-55g quick oats (Quaker)
-5g cocoa powder (Hersheys )
-1packet stevia (optional, I do not)

In a large bowl cook your quick oats with 1 cup of water for 2 minutes. Add in your cocoa powder, sweetener if using and 1/2 cup water. Cook for another 2 minutes. Keep in the same bowl or pour into another container (the shape you want your cake!) and let it sit overnight.

That is it! Now there are add-ins you could do obviously and as time goes on I will share with you those but this is all I needed for me that day.

I topped mine with plain greek yogurt that I flavored with sugar free caramel flavoring (I freaking love this stuff, all the flavors are delicious and it is the perfect flavor addition to so many things).

Powdered pb sauce this time was just powdered peanut butter and water but my favorite is when you add coconut oil and it creates a peanut butter shell. Oh yes! You know that just sounds hands down bomb.

Pear and pecans because they are tasty and they are what I have on hand. Work with what you got.

Macros for the entire dish including toppings:

Fat- 11g
Carbohydrates- 68g
Protein- 25g

Macros for just the cake oat:

Fat- 3g
Carbohydrates- 40g
Protein- 8g


Enjoy you guys and let me know what you think and share you cake oats with me! Tag me on IG at cef0968 and #chefcef

Taco bell may not have the best reputation but in my opinion, it is still pretty darn tasty. That being said, my stomach does not agree hahah but I’m human and have craving. Plus, when HE likes mexican food/taco bell as much as I do, can’t really go wrong. I wanted to try the DIY crunch wrap supreme I saw on Pinterest. The most challenging part I thought would be the folding but it was so easy to my surprise. Now you can make everything from scratch if you so choose but there is nothing wrong with foods that are all ready prepared. So lets break down the steps.












Lime Corn Tortilla Chips:

-yellow corn tortilla
-nonstick cooking spray
-Trulime Lime, Garlic and Cilantro seasoning (This one and their other flavors)


-Preheat your oven to 400 degrees. Line a baking pan with foil and spray nonstick cooking spray.
-Cut your tortillas into wedges, I did 8 wedges per tortilla. For the tostado part, leave the tortilla whole.
-Lay the wedges in a single layer on the pan. Do not overlap, we want them to get crispy!
-Spray the top with cooking spray and sprinkle with the seasoning.
-Bake for roughly 10 minutes. KEEP AN EYE ON THEM! They burn. You do not have to flip them, just watch them till they are golden brown.
-That is it. Easy peasy.













DIY Crunch Wrap Supreme (beef and chicken versions):

-burrito size flour tortillas
-corn tostado (buy or make as said above)
-salsa cheese dip
-ground beef (I used 93/7)
-shredded chicken (if using, we had some from week meal prep)
-taco seasoning (Taco Bell was on sale so you know I grabbed that!)
-sour cream (or greek yogurt)
-mexican shredded cheese


Brown the beef in a medium skillet. If using your own seasoning, add this now. If you are using a packet seasoning like I did, once the beef is cooked through add 3/4cup water and the packet. Let the meet simmer for 10 minutes. (This can be done ahead of time if you like!)
Before you start to layer, create an assembly line! This is key so 1. you do not forget any deliciousness and 2. it makes things less hectic and you move faster aka the quicker you get to eat.

Lay your tortilla out.
Add cheese sauce (or cheese if you prefer).
Next add your beef or shredded chicken or a combo of both because why not.
Gently lay the tostado on. You could also use doritos or any other crunchy substance if you prefer.
Smear with cream cheese, salsa, then a sprinkle of lettuce and tomato.
Optional but recommend, add a layer of shredded cheese.
Now time to fold. The tuck and fold method. Yes I watched a how-to video and it worked. Here you go:

Preheat a pan, lay the edges side down on the pan first. Cook till crispy, flip, and repeat. There you go! DONE and DONE! Chow time time.

DIY Taco Salad:

Now crunch wrap supreme sounds, looks and smells AMAZING. But I was in the mood for a taco salad with essentially of the same ingredients. Super easy and completely customizable.

Ingredients I used:
-basmati rice (I had some from my week meal prep)
-shredded lettuce
-diced tomatoes
-diced cucumbers
-salsa cheese sauce
-shredded chicken (I had some from my week meal prep)
-my homemade lime corn chips
-and the finishing touch, TACO BELL HOT SAUCE

Plop it all in a bowl and enjoy! You could also use sour cream or greek yogurt, shredded cheese, any type of meat or non-meat substance, beans, guac. It really is the perfect vessel to get as creative or simple as you want. Really, just make it so you like it 🙂

Calories: 503
Fat: 11g
Carbohydrates: 72g
Protein: 29g

This bowl was HUGE and I have never eaten so fricking fast in my life. DEVOURED, CRUSHED whatever you want to describe it. I was one happy camper needless to say. And so was HE on that note so it was indeed a successful meal for us.

For the most part I eat the same meals every day especially during the week. 1. I thoroughly enjoy my meals and tend to go on a long kick of being a repeat offender. 2. It is easy to just keep repeating once I figured out my intake, less thought into the next day so I can focus on other things. 3. I just really like my foods.

Well yesterday I felt like switching things up just a tad. Breakfast was the same ingredients just prepared slightly different. Same for my post-workout meal. Now my last meal was where I completely switched things up. I was in the mood for multiple topping and what better way than to put topping on a piece of toasted bread. Mmhmm 🙂 Also, I found the cake batter mini bagels and figured I should probably use them up as well.

Every day starter: 6am coffee time

Breakfast: 6:45am chocolate oats, greek yogurt, sliced pear, powdered peanut butter mixed with water, and pecans that my aunt gathered from her yard.

Post-Workout: 11am mixture or cream of wheat and oats for the base. Topped with more pecans, banana slices, Fit & Dlish funfetti cookie and protein powder mixed with coconut oil for an “icing.”

Dinner: 3pm (Actually remembered to take a photo). Rice, sweet potato, mixed veggies, green beans, crockpot chicken, cream cheese and coconut oil.

Dessert: 7:30pm Topping bar galore consisting of: strawberry jelly, cream cheese, protein powder mixed with water, powdered peanut butter, choco dyne bites, mini cake batter bagel and of course peanut butter!!