Friday, April 22, 2011

Yogurt Berry Pops

With the sun taking on a new level of warmth this Earth day I can't help but anticipate the warmer days coming. These pops are a family favorite- for adults and kids!

1 1/2 cups greek yogurt
1 1/2 cups fresh or frozen berries (blueberry & raspberry are a fav!)
1 ripe banana
1/4 cup local honey
a few drops liquid stevia (optional)

Blend everything together in blender until smooth. Pour into popsicle molds and freeze.

Makes about 10 pops

Sunday, April 17, 2011

Quinoa Black Bean Casserole

I love this dish served with a spinach salad or steamed vegetables on the side. Makes enough for leftovers, which by the way is incredible the next day!

1 cup dry quinoa
1 cup salsa (you choice of heat)
2 large omega-3 eggs
1 cup shredded 2% cheddar cheese (I like to use sharp old white cheddar)
2 cups shredded sweet potato (use a box grater or a food processor)
3 cups cooked black beans (or 2 cans, drained and rinsed)
1 tbsp ground cumin
1 tbsp chili powder
2 cloves garlic, minced
2 tbsp fresh cilantro, chopped, for garnish
Liberal pinches sea salt and pepper

Cook quinoa according to package directions.

Preheat oven to 350°F.

Mix quinoa, black beans, sweet potatoes, half the cheese, garlic, spices, salt and pepper in a large bowl. In a small bowl, mix the eggs and the salsa, then pour over the vegetable-bean mixture.

Pour all ingredients into a 9x9 casserole dish coated with nonstick cooking spray.
Sprinkle on remaining cheese and bake for 30 minutes, uncovered.

Serve on a bed of spinach (optional) and garnish with cilantro.

Servings: 8
Per Serving: 260 calories, 5g fat, 40g carbs (10 fiber), 16g protein

Wednesday, April 13, 2011

Chocolate Banana Bars

2 cups blanched almond flour
1/2 cup natural unsweetened cocoa powder
1/4 cup arrowroot powder
3/4 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon sea salt

2 large ripe bananas, mashed (1 heaping cup)
2 large organic eggs
1/4 cup melted virgin coconut oil
2 teaspoons vanilla extract
20 drops liquid stevia

Preheat oven to 350 degrees F. Oil an 8 x 8-inch glass baking dish with coconut oil.

Mix together the dry ingredients in a medium-sized mixing bowl. Use your fingers to break up any clumps in the almond flour. Then whisk the ingredients together. Set aside.

In a small bowl, add the bananas and mash with a fork. Measure the mashed bananas to make sure they are just over 1 cup. Add more banana if needed or remove some. Then add the remaining ingredients and stir together with the fork.

Add the wet ingredients to the dry and whisk together. Pour into the prepared baking dish. Bake for approximately 30 minutes or until toothpick inserted in center comes out clean. Let cool before cutting into bars.

Monday, April 11, 2011

Carrot Walnut Cookies

These are fabulous at breakfast with a lean mean cleansing Green Smoothie!!

1 cup raw unsalted walnuts
1 cup old-fashioned rolled oats
1 cup raisins
1/2 cup vanilla protein powder
1 1/4 teaspoons baking powder
1 1/4 teaspoons ground cinnamon
1/2 teaspoon ground ginger
2 carrots, grated
1 apple, grated
1 very ripe banana, peeled and mashed
1/2 cup unsweetened applesauce
{optional} 2 drops liquid stevia for more sweetness

Preheat oven to 350°F. Line 2 baking sheets with parchment paper.

Combine walnuts, oats and raisins in a food processor and pulse until finely ground. Transfer to a bowl and stir in protein powder, baking powder, cinnamon and ginger.

Add carrots, apples, banana and apple juice and stir until combined.

Drop by rounded tablespoons an inch apart on the prepared baking sheets, making about 24 cookies.

Press down on each cookie with the back of a fork to flatten them slightly. Bake until tops and bottoms are lightly browned, 20 to 25 minutes.

Sunday, April 3, 2011

Pumpkin Loaf

This is one of my all time favorites!!!

3/4 cup oat flour (ground oatmeal)
3/4 cup almond meal
1 tsp baking powder
1/2 tsp baking soda
2 tsp cinnamon
1/2 tsp salt
1/2 tsp ground ginger
1 tsp pumpkin pie spice
3/4 cup egg whites (or 3 whole eggs)
1/4 cup Nunaturals stevia baking blend
20 drops of vanilla stevia
3/4 cup canned pure pumpkin
1 tbsp extra virgin coconut oil

Preheat oven to 350F.

Mix all dry ingredients together well, then add all of the wet ingredients (they do not need to be pre-mixed).

With a spatula, spoon into a loaf pan that has been sprayed with nonstick spray.
OPTIONAL: Add in chopped walnuts, raisins or dark chocolate chips.

Bake for 45 to 50 mins, or until a toothpick comes out clean. Enjoy!!

Saturday, April 2, 2011

Coconut Chicken Fingers

4 (6-ounce) skinless, boneless chicken breast halves, cut into 1/2-inch-thick strips
1/2 teaspoon sea salt
1/4 teaspoon ground red pepper
1/2 oat flour
1 cup fat free buttermilk
1 large egg
1 cup unsweetened flaked coconut
1 tablespoon extra virgin coconut oil

1. Sprinkle chicken with salt and pepper. Place flour in a shallow dish. Combine buttermilk and egg in a shallow dish, stirring well. Place coconut in a shallow dish. Dredge chicken in flour; shake off excess. Dip chicken in egg mixture; dredge in coconut.

2. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add chicken to pan; cook 6 minutes or until done, turning to brown.

Serves 4 to 6

Thursday, May 6, 2010

Maple Almond Granola

4 cups old fashioned rolled oats
1/4 cup flax seed
1 cup almonds, roughly chopped
1/2 cup sugar free maple syrup
1/2 cup natural almond butter
1 large egg white
1/4 tsp sea salt
1 tsp cinnamon {optional}

Preheat oven to 350 degrees F. For chunky granola, use a 9″ square pan, if you want regular granola, use a large 9×13″ pan. Spray with non stick cooking oil.

In a large bowl toss together the oats, flaxseed and almonds.

In a small bowl whisk together the maple syrup, almond butter, egg white and salt until smooth. Pour over the dry ingredients, tossing to evenly coat.

Transfer to prepared pan. Bake for 25 to 30 minutes until golden. Let cool. break into chunks and store in air-tight container at room temp.

Serves 12

Per serving {approx 1/2 cup}
240 calories
13g fat
23g carbs
5g fiber
8g protein

Wednesday, May 5, 2010

Guiltless Guacamole

1 large ripe avocado
2 tbsp fresh cilantro, finely chopped
1/2 tsp fine sea salt
dash fresh ground black pepper
2 tsp lemon or lime juice
1 tsp lemon or lime zest
1/4 cup chunky salsa of choice
1 garlic clove, minced
1/2 cup non fat plain Greek yogurt

In a small mixing bowl, combine the avocado with the garlic, cilantro, lime juice, garlic, pepper and salt and mash with the back of a fork until mostly smooth. Stir in the salsa and yogurt just until mixed.

Serve immediately, or cover with plastic wrap (pressed directly onto the surface of the guacamole) and refrigerate for up to 4 hours.

Serves 4

Per serving:
105 calories
7.5g fat
6g carbs
3.5g fiber
3.5g protein

Monday, May 3, 2010

Whole Grain Pita Bread

1 1/2 cups water
1 1/2 cups spelt flour
1 1/2 cups white whole wheat
2 tbsp olive oil
1 tbsp honey
1 1/2 tsp sea salt
2 tsp rapid rise yeast

Combine all ingredients in bread maker on dough setting. When dough is done, remove and stretch into long rope. cut into 10 pieces and roll each into a ball. Roll out into 7 " circles. and place in warm place covered with tea towel for 30 minutes.

Preheat oven to 500 F. Place dough circles on lightly greased baking sheet and bake in preheated oven for 5 minutes until they puff up and turn lightly brown.

As soon as you remove them from the oven, wrap in clean damp tea towel until cooled, then store in plastic bag.

Makes 10 pita breads

Per serving:
152 calories
3.5g fat
27.5g carbs
4.5g fiber
5g protein

Sunday, May 2, 2010

Peanut Butter Oatmeal Cookies

1/2 cup splenda granular or Truvia
1/4 cup unsweetened applesauce
2 egg whites
1/2 cup natural peanut butter {crunchy or smooth}
1 cup oat flour {ground oats}
1 tsp baking powder
1/4 tsp sea salt
1/2 to 1 tsp cinnamon to your taste
1 cup rolled oats

Preheat oven to 350 degrees F. Spray a cookie sheet with nonstick cooking oil.

Combine the dry ingredients. Mix together the wet until smooth.

Mix the wet and dry until combined. If the dough is a little dry, add a touch of water.

Drop by tablespoonful onto baking sheet, 2 inches apart. Bake for 10 to 12 minutes until lightly golden. Remove from oven and let sit on pan for 5 minutes to set, before transfering to a wire rack to cool.

Makes 24 cookies.

Per cookie:
62 calories
3.5g fat
6.5g carbs
1g fiber
3g protein

Thursday, April 29, 2010

Choco-Banana Almond Smoothie

1/2 cup unsweetened chocolate almond milk {Almond Breeze brand}
1/2 frozen medium banana
1 scoop chocolate protein powder*
1 tbsp unsweetened cocoa powder
1 tbsp natural almond butter
1/2 cup cold water
6 to 8 ice cubes

*I used Gaspari Intrapro in double chocolate

Put all of the ingredients in blender and puree until smooth! Drink immediately!

Serves 1

Per serving:
345 calories
15g fat
27g carbs
5g fiber
30g protein

Red Potato Salad

1 lb red potatoes
2 whole hard boiled eggs {peeled, diced}
2 hard boiled egg whites
1/4 sweet onion, minced
1/2 cup diced celery heart
1/4 cup No Sugar Added sweet relish {I use Mt.Olive}
3 tbsp grainy mustard
1/2 cup plain 2% Greek yogurt {Fage}
1/2 tsp sea salt
fresh ground pepper

Clean the potatoes; boil them whole, just until tender. Allow to cool, then dice into large chunks.

In a small bowl, whisk the yogurt, mustard, and pickle relish together. Add salt and freshly ground pepper to taste.

In a large bowl, stir all the ingredients together, except the eggs, until thoroughly coated. Add the eggs and gently stir in.

Makes 4 servings

Per Serving:
160 calories
3.5g fat
22g carbs
2.5g fiber
10g protein

Tuesday, April 27, 2010

Cocoa Roasted Almonds

3 cups whole raw almonds
1 large egg white
1 tablespoon vanilla bean paste
couple drops water
2 tablespoon unsweetened dark cocoa powder
dash cinnamon {
4 packs Stevia in the Raw

Preheat the oven to 275°F. Line a baking sheet with a silicon baking mat or with parchment paper. Set aside.

Whisk together the egg white, vanilla bean paste, and a few drops of water in a mixing bowl. Beat mixture until it is light and frothy. Add the almonds and toss to evenly coat with the egg white mixture.

In a separate bowl, combine the stevia, cocoa powder, cinnamon, cayenne, and salt. Whisk together to remove any lumps. Add the almonds, and toss to coat. Spread the coated almonds out on the prepared baking sheet. Roast for 30 – 40 minutes, stirring every 10-15 minutes. Keep a close watch on the almonds because they will burn quickly.

Once the almonds are done, spread them out on a large piece of parchment or waxed paper until they have cooled completely. Store in an airtight container. Enjoy!

Serves 12

Per Serving (1 oz each):
164 calories
14g fat
8g carbs
3.5g fiber
6.5g protein

Sunday, April 25, 2010

Lemon Tilapia & Vegetable Packets

4 cups baby spinach
1 bunch fresh asparagus, trimmed & cut 2"
4 tilapia fillets (6 to 7 oz each)
4 tsp extra virgin olive oil
4 tsp each capers and chopped shallots
2 tsp fresh thyme leaves
1 tsp sea salt
1/2 tsp fresh ground pepper
8 thin slices lemon

Preheat oven to 425 degrees F. You will need a rimmed baking pan and 4 sheets {about 16 inches square} of parchment paper or aluminum foil.

In the center of each piece of foil, place a fillet of tilapia, sprinkle each with 1 tsp of capers and shallos, 1/2 tsp thyme, sea salt and pepper. Top with 2 slices of lemon and drizzle 1 tsp olive oil over. Evenly fold packet together, working horizontally and then vertically.

Repeat with remaining foil. Place seam side up on baking pan.

Bake for 20 to 22 minutes until fish is opaque. Remove from oven and serve.

Serves 4

Per serving:
256 calories
8.5g fat
6g carbs
2g fiber
39g protein

Thursday, April 22, 2010

Tuna & White Bean Salad

1/2 cup cooked cannellini beans
1, 5-oz can albacore white tuna in water
1 tsp extra virgin olive oil
1 tsp dijon mustard
1 tsp fresh lemon juice
1 tbsp fresh chopped parsley
2 tbsp red onion, fine sliced
sea salt and pepper to taste

Rinse the beans under cool water to remove excess sodium. Drain the tuna.

Mix together the olive oil, mustard and lemon juice.

Add all of the ingredients until well mixed. Eat right away or let sit for the flavors to marinate through.

Serves 1

Per serving:
292 calories
5.5g fat
19.5g carbs
4.5g fiber
39.5g protein

Cinnamon Roll Protein Waffles

3 egg whites
1 tbsp unsweetened applesauce
1 scoop BSN Lean Dessert whey in cinnamon roll
1/4 cup oat flour {ground oats}
1 pack Truvia or sweetener of choice
1/4 tsp baking powder

Beat the egg whites until fluffy. Add the applesauce. Stir in the remaining ingredients until smooth.

Pour onto waffle iron and cook until golden.

Serves 1

Per serving:
267 calories
3g fat
23g carbs
3g fiber
37g protein

Maple Ginger Salmon

1 lb fresh Atlantic salmon fillets, skin removed
1/4 cup sugar free maple syrup {eg.Walden Farms}
2 tbsp light soy sauce
1 clove garlic, minced
1 tsp fresh grated ginger
1/4 tsp sea salt
1/8 tsp fresh ground pepper

In a small bowl whisk together all of the ingredients.

Place the salmon in a shallow baking dish. Pour the above mixture over and marinate for at least 30 minutes.

Preheat oven to 400 degrees F. Bake salmon uncovered for 18 to 20 minutes or until it easily flakes. The key to good fish is to NOT over cook it.

Serves 4

Per serving:
132 calories
4g fat
2g carbs
22g protein

Blueberry Almond Pancakes

1/4 cup almond meal {ground almonds}
1 scoop vanilla whey protein*
2 egg whites
dash of cinnamon to your taste
1 pack Truvia or sweetener of choice
1/2 tsp baking powder
water to make batter smooth {about 1/4 cup}
1/4 cup fresh or frozen blueberries

*I used Gaspari Myofusion in delicious vanilla

Mix together the dry ingredients.

Beat the egg whites until fluffy, then add to dry mixture alternately mixing with water just until desired batter consistency is reached. Fold in the blueberries.

Preheat skillet to medium heat and spray with non stick cooking oil. Pour batter by 1/4 cup onto skillet. Cook until golden on the bottom and small bubbles begin to form on the top. Flip once to brown on bottom.

Transfer to plate and enjoy! These are great warm, but also satisfying cold when on the go as a meal.

Serves 2

Per serving:
195 calories
9g fat
9g carbs
2.5g fiber
21g protein

Tuesday, April 20, 2010

Shrimp Cobb Salad

3 cups chopped hearts of romaine lettuce
5 grape or cherry tomatoes
1/4 sliced cucumber
1 hard boiled omega-3 egg, sliced
3 oz cooked, peeled shrimp

2 tbsp 2% Greek yogurt (Fage)
1 tsp lemon zest
1 tsp red wine vinegar
1/4 tsp Worcestershire sauce
1/4 tsp garlic powder
pinch sea salt and fresh ground pepper

Arrange the salad items in a large bowl, container or plate.

Mix together the dressing ingredients until smooth. Pour over salad and enjoy!

Serves 1
216 calories
7g fat
8.5g carbs
3g fiber
29.5g protein

Cheesecake Cups

1 tsp unflavored gelatin (such as Knox)

1/2 cup boiling water

1 tsp clear vanilla extract

16 ounces 1% cottage cheese (Friendship Whipped, if possible)*

1/4 cup fat free cream cheese (Philadelphia if possible)

1/2 cup Splenda granulated or Stevia blend

*If you cannot find Friendship brand cottage cheese, drain the brand you get with a sieve lined with paper towel or cheesecloth for an hour to remove a lot of the liquids. 1% makes a big difference in taste here too vs fat free :)

Stir together gelatin, Splenda and vanilla with boiling water in a small bowl. Place cottage cheese and cream cheese in a blender and pour gelatin mixture over. Cover. Process until smooth.

Pour cheesecake mixture into 12 foil cupcake liners and refrigerate 90 min -2 hrs (until firm to the touch). Peel away foil and enjoy.

*Jazz these up with pretty cupcake papers and take to a girls party- showers, bachelorette, etc

Makes 12 cups

Per cup:
40 calories

0 g fat

2 grams carbs

6 g protein