Easy Lemon Cupcakes

Found this recipe online.... Was a little skeptical at first, but it turned out soooo good - and so easy! 

1 can Sprite Zero

1 package lemon cake mix

Combine cake mix & can of sprite.  (Use a large bowl because the sprite bubbles up quite a bit. Fill cupcake tin (with liners) 2/3 full.  Bake according to package instructions (should be 350 degrees for 18-20 minutes or so).

Can top with cool whip free and add lemon extract - or dust with powdered sugar.  I used vanilla icing because I was making these for family - to take with me to Christmas at Grandma's house tomorrow. 

Nutrition information is with icing.

156.7 Calories

3.5g Fat

30.3g Carbs

.7g Protein

198mg Sodium

Not too bad for a sweet treat!!

Taco Dip - Gone Skinny!

I found a recipe for this online (skinnytaste.com) but tweaked it and made it my own -- looks delish!  I'm taking it to Grandma's for Christmas Eve tomorrow... It'll be served with Baked Tostitos (which are actually lower in calories than the multi-grain Tostitos!)...  Rivals anything taco bell has to offer!! :)

8oz Fat Free Cream Cheese - softened

1/3 cup Fat Free Sour Cream

2/3 cup Plain Greek Yogurt, Fat Free

16oz black bean & corn salsa

Taco Seasoning (1packet)

1 Cup Iceberg Lettuce, Shredded

1/2 Cup Diced tomatoes (southwest style) (drained)

1 tbsp diced green chiles (canned, drained)

1/2 cup Shredded Cheddar Cheese

9-10 olives - coarsley chopped

Combine cream cheese, greek yogurt, sour cream, salsa, and taco seasoning.  Mix well.  Spread on bottom of dish (I used an 8x8 baking dish).  Top with tomatoes/green chiles, lettuce, cheese, & black olives.

Makes 16 servings.

58 Calories

1g Fat

6g Carbs

1g Fiber

4g Protein

277mg Sodium

Spicy Black Beans!

Here's a super easy - super tasty - side dish you can make in a snap for dinner..... I didn't know what to have with our little steaks last night -- and I LOVE anything with a flare of Mexican - so I threw this together last night and it was quite tasty! And oh so cheap!!  Not only does this make a great side dish, also makes a great snack since it's loaded with protein & fiber!

1 can Black Beans - drained, rinsed

1/3 can Diced Tomatoes with Green Chiles (slightly drained)

Shredded Mexican blend cheese

Fat Free Sour Cream (Optional)

Put beans in bowl, and heat (microwave is fine) for about 30 seconds.  Add tomatoes, and heat for another 30 seconds - you can do this on the stove too if you like.

Sprinkle with cheese (just a tiny sprinkle, don't douse it in cheese.  and Add 1tbsp Sour Cream if you like. Enjoy!

181 Calories

3g Fat

28g Carbs

9g Fiber

12g Protein

(This includes the cheese & sour cream)

Spicy Mexican Egg(White)!

Eggs are a classic breakfast food.  I typically eat egg whites -- but I also eat eggs.  The liquid egg (from the carton) or egg whites are so easy, you can even cook them in the microwave - so there's no excuse for anyone not to start their day with some protein.... Today I wanted to add a little kick to my eggs, and I had some left over diced tomatoes with green chiles from last night's dinner, so I decided to add those in -- Worked beautifully - and I'm not even a tomato person! 

6 Tbsp Liquid Egg Whites

1/8 cup diced tomatoes w/green chiles

sprinkle Mexican Shredded Cheese

Heat small frying pan... pour in egg whites. Add in tomatoes (slightly drained, but still with a little liquid).... Cook until egg whites are firm/done.  Sprinkle cheese on top.  (I also added s&p). Delish!!

76 Calories

1g Fat

4g Carbs

12g Protein

338mg Sodium

Sinfully delicous pizza for one!

Ok so this looks like something you'd get at a pizzeria that is loaded with calories right?!  I know - but it's not.  It's low in calories, and high in fiber!  So tasty and delicious - it looks like a guilty indulgence but it's not!! So skip the pizzeria and make this for yourself.  It will satisfy that pizza craving, and save you a ton of calories (one slice of Dominos pepperoni pizza has over 50% more calories than this entire recipe!)

1 Ole Extreme Wellness High Fiber Whole Wheat Tortila

1/4-1/2 serving Turkey Pepperoni Minis (a serving is 1/4 bag!)

Sprinkle (about 1/2 serving) Shredded Mozzarella (serving is 1/3 cup)

Sprinkle (about 1/2 serving) Shredded Mexican blend cheese (serving is 1/4 cup)

couple spoonfuls Spaghetti Sauce

Emeril's original essence - or seasoning of your choice

Preheat oven to 450. 

lay out tortilla, cover with spaghetti sauce.

sprinkle on the mexican blend cheese.

add turkey pepperonis.

sprinkle on mozzarella.

reduce oven temp to 425.  Bake for 5-7minutes. 

Makes one serving.

ENJOY!

207 Calories

11g Fat

14g Carbs

6g Fiber

21g Protein

Salsafied Egg (White) & Cheese Roll-Up!

Egg whites are something I often have for breakfast.  Why?  They're super easy, low in calories, and high in protein.  But just plain ol' egg whites can get boring, so I try to think of different ways to keep it interesting..... This is what I came up with the other day and just one word is needed to describe it - YUM!

about 4 tbsp Liquid Egg Whites

1 Weight Watchers String Cheese

Salsa

Cook egg whites (I like to use a small frying pan - and just cook them flat out and kind of thin - that way you can roll them up easily).  Place flat out on plate.  Place string cheese on one end of it and roll up (place seam on bottom) and then top with a tablespoon or two of salsa. 

*You can add veggies (like onions or peppers) into the egg whites when you cook them if you like for next to no additional calories*

90 Calories

3g Fat

5g Carbs

1g Fiber

13g Protein

398mg Sodium



No-Bake Peanut Butter Protein Balls!

Who doesn't like peanut butter & chocolate?!

These are decadently delicious! They are so tasty, and seem like a guilty treat, but they aren't!  They are low carb, and have a decent amount of protein - so they are the perfect pre or post gym snack!  They take only a few minutes to make - and I bet even kids will love them!  I'm thinking of making these to give out with christmas presents instead of cookies! 

1 cup natural peanut butter (I used Jif Natural Creamy)

1 cup protein (I used 1/2 vanilla and 1/2 chocolate)

splenda (I put in 8 packets)

chocolate chips (I used Dark Chocolate chips)

Combine dry ingredients.  Add in peanut butter.  Use a spatula or wooden spoon to mix up - the oil in the peanut butter will help meld the ingredients.  Spoon into evenly sized 'balls' and top with a chocolate chip.  Refrigerate.

(Makes 18 balls)

120 Calories

8g Fat

5g Carbs

1g Fiber

9g Protein

50mg Sodium

Sassy southwestern egg rolls -- thanks HG!!

I got this recipe from one of my Hungry Girl cookbooks (LOVE HER!) and it is truly delicious!  Even my boyfriend who is not a big veggie person liked it (though I'm not sure he'll admit that to anyone)....  It's high in fiber, low in calories and high in protein!  And quite tasty to boot!  (These were inspired - according to the book - by Chili's Southwestern Egg Roll Appetizer - it packs a whopping 810 calories & 51g of fat for 3 little rolls!) ENJOY!!

for egg rolls:

3 low carb high fiber tortillas (regular size - not large)

1oz cooked skinless chicken breast, shredded

3/4 cup frozen chopped spinach, thawed and thoroughly drained

2 Tbsp Black beans (rinsed & drained)

2 Tbsp corn (I used frozen - thawed)

1oz shredded cheese (I used Mexican blend - could also use pepper jack)

Mexican hot sauce to taste (could also use diced red chili pepper)

for sauce:

2 Tbsp fat free sour cream

1tbsp mashed avocado

1/2 tsp dry ranch dressing/dip mix

black pepper, to taste

Preheat oven to 400.

In a microwave safe bowl, combine chicken, spinach, beans, corn, cheese, & hot sauce - heat in microwave for 30 seconds.

Lay out tortillas, and put 1/3 of mixture into each.  To assemble, fold sides in, so none of the filling can come out, and roll up from bottom of tortilla.

Place all three rolls seam side down on a baking sheet sprayed with nonstick cooking spray.

Bake in oven for 12 minutes - flipping rolls over half way through.   (should be crispy when done)

Meanwhile, in a small bowl, combine sour cream, avocado, & ranch mix -- stir until smoooth and blended.  Season to taste with black pepper.

Once egg rolls are done baking, allow them to cool for a few minutes - cut each in half on a diagonal. 

Makes 2 servings (1.5 eggrolls per serving)

Per serving -

181 Calories

4.5g fat

27g Carbs

14g Fiber

2g Sugars

19g Protein

666mg Sodium

Who says salads are boring?

So I've heard people call salads rabbit food.... Maybe I'm weird, but salads have always been one of my favorite things to eat!  I love them.  I usually have 2-3 bowls of salad a day.  I'm lucky enough to work from home, so I can just make my lunch from the fridge, which makes it that much easier - no packing my lunch.  However, I have also heard a lot of people say they get bored with salads.... My answer - spice it up - do something different.... They're probably getting bored because they're not thinking outside the box as far as salad fixins go......  So I have some suggestions and ideas you may want to try to add variety to your salads :)

 *Change up your salad base.... Don't always use IceBerg lettuce.... try romaine, baby or flat leaf spinach, arugula mix - there's lots of different choices - just look in the produce section!

*Change up your dressing.  I tend to be a ranch girl (fat free of course) but I try different dressings.... I now LOVE Kraft Free Caesar Italian..... I also love honey dijon dressing.... There's a ton of variety in the salad dressing aisle - make it a point to try something different!

*Try different veggies... Don't just stick to the same old thing.... Try adding beans, avocado, bell peppers.... Mushrooms always go on my salad because I love them - and they are a great source of potassium....

*Try adding fruit.  Mandarin oranges, dried fruits, and strawberries can all be great additions to some salads.

*Add some protein.  You can add protein and make a meal out of your salad.  Add some baked/grilled chicken (without the skin), steak, or even add an egg!  Hard boiled Eggs chopped up, or even an egg cooked sunny side up - both delicious on a salad!  I love the sunny side up option because the yolk tastes great on the salad!  Also, beans (chickpeas, black beans, kidney beans, etc) have protein and can be yummy on salads!   You can also add fish - tuna fish & sardines can be great on salads too!

*Add nuts!  You can buy sliced almonds which are great on salads.  My new personal favorite is pistachios!  They are fantastic on salad.  Be sure to add good nuts - ones that are packed with healthy fat and lots of protein (peanuts to not count as healthy!)

*Hot Sauce!  This is something I started doing a while ago.... I use mexican hot sauce most of the time and it keeps my salads interesting.  Plus hot sauce is really great for ya!  I've also done barbecue sauce - which is great (just use in moderation as it can be high in calories)

*Salsa can be a great topping on a salad - even if it's not a taco salad!  Yep, I'm serious.  Try different varieties of salsa too.  Plus, most of the time it's great for you because it's just veggies -- or you can make your own home made salsa!

Spicy Ground Beef StirFry!

I took some ground beef out of the freezer this afternoon for dinner .... but had no clue what to do with it.  When I can't figure out what to make (when it comes to beef) my go-to's are usually sloppy joes (without a bun) or taco salad (without a shell)... But I wanted something different tonight.... so I threw together this snazzy little meal.  Turned out to be pretty good!

1lb Ground Beef

1/2 Bag BirdsEye Frozen Pepper/Onion Stirfry Blend

Emeril's Original Essence (to taste)

Cayenne Pepper (to taste)

S&P

Hot Sauce (optional)

Brown ground beef -- with seasonings.... Add in peppers, and continue to sautee until veggies are tender.  I add in the hot sauce towards the end and sautee for another minute or two so the flavors can blend together....

I served this over rice, but it would also be good inside a tortilla!

Makes four servings

*Nutrition info does not include rice or tortilla or anything*

184 Calories

8g Fat

3g Carbs

1g Fiber

24g Protein

76mg Sodium

YES, I DO EAT PIZZA!

Who doesn't love pizza?  I can only think of one person, and that was my grandfather.... Of course I think if he had ever had it, he would've liked it.....

I notice that when people eat pizza they typically order out.... which I used to do.... But now I'd never do!  First off, it can be expensive..... Secondly, it is AWFUL for you!  We eat pizza sometimes -- maybe once or twice a month -- but we always make it at home. You can get all the ingredients at your local store, and it's super easy - and far healthier! 

I usually get the pizza crust already made because it's easier.... You can get a two pack of thin crusts, even whole wheat is available, for only a few dollars at Wal-Mart.  Get whatever toppings you like -- veggies, turkey pepperoni, chicken, ground turkey..... At any rate, I just wanted to show an example of what you can do and how it compares.

Tonight, I made pizza..... It had pizza sauce, Italian blend cheese, Mini Turkey Pepperoni, mushrooms, and onions.  Baked in 10 minutes -- took about 5 minutes to prepare.  Faster than delivery or ordering out - and cheaper.

I ate an entire half of the 12" Pizza - my boyfriend ate the other half....

528 Calories

20g Fat

64g Carbs

4g Fiber

22g Protein

1237mg Sodium

ONE SLICE of PIZZA HUT PEPPERONI PIZZA

280 CALORIES

13G FAT

28G CARBS

1G FIBER

13G PROTEIN

850MG SODIUM

ONE SLICE of DOMINOS PEPPERONI & ONION THIN CRUST PIZZA

340 CALORIES

18G FAT

29G CARBS

2G FIBER

8G PROTEIN

700MG SODIUM

A normal person would eat 2-3 slices of pizza, easy.  Wow. Do you wonder why I make my pizza at home?  I had cut pizza out of my diet for a while.... but now that I've started making it myself, I know I can have it when I want it and not feel guilty about it.  I want to try making a mexican pizza... I'm sure that recipe will be popping up on here sometime soon!  :)

Mini Veggie Quiche!

I found something along these lines online but tweaked it to make it my own..... You could make these in advance too - great to just heat up and go!  One recipe only makes five - but at 35 calories each, you can have a few!  Also, you can change the ingredients - to stuff you may like better - but be sure to adjust the nutrition information.  These are super easy, and pretty quick to make.

1Tbsp Onion, Chopped

1Tbsp Green Pepper, Chopped

3/4 Mushroom, Chopped

1/4 Spinach, Chopped

1/4 Cup Skim Milk

1 whole egg

3 Egg Whites - or 9 Tbsp Liquid Egg Whites

Preheat oven to 375.  Whisk egg whites, egg, & milk.  Add in other ingredients.

Pour into greased muffin tin.  Bake for 25-30 minutes (until set)

35.5 Calories

1g Fat

1.5g Carbs

5g Protein

67mg Sodium

I topped mine with s&p, and a little shredded Mexican blend cheese - but I think they'd also be great with some salsa. 

Chocolate Chip IceCream....

OK so this isn't really icecream.... but it's so sweet, creamy, & delicious that it might as well be.  Only - it's healthy, and has lots of protein!  Here goes.....

1/2 Tbsp Honey

1/2 Cup Vanilla Greek Nonfat Yogurt (I used Chobani)

1/3 Scoop Vanilla Protein Powder

1-2 Tbsp Dark Chocolate Chips

1/8-1/4 cup water

Combine Honey, Yogurt, water, and protein powder -- mix until smooth (can just stir with spoon).... drop in chocolate chips -- Freeze for about an hour.  Dig in and enjoy!

225 Calories

5g Fat

28g Carbs

1g Fiber

21g Protein

76mg Sodium

*I bet the kids would even like this!! You can freeze it for a little less time, and then stir it up and has a smoother more 'soft serve' like consistency 

Yummy Veggie Snack

Recently I've noticed soooo many people seem to dislike vegetables.  I don't get that.  How can you not like them?  I understand not liking some.... but just disliking a whole food group?  (And without moral reason like I can understand with the whole anti-meat thing).... I don't claim to love all vegetables, but I do like most of them - some more than others....

Lately I've been on a hummus kick - and thought this was the perfect idea for those who aren't fond of veggies on their own... A whole slew of vegetables are delicious with hummus.  There's all different kinds of Hummus....I love the garlic but my boyfriend hates the smell so I've been avoiding that one....But recently we've tried the Sabra Roasted Pine Nut Hummus - YUM - even the boyfriend liked that!  Today I got the Original Hummus tahini -- YUM!  And another I enjoy is the  Roasted Red Pepper Hummus (I didn't used to like this one but my taste buds have changed and now I love it)

I know a lot of people who are willing to eat veggies if they are a)raw and slathered in some sort of dip or dressing (like ranch or something), or b)cooked til all the nutrients are gone, and/or slathered in some cheese sauce.... Hummus is a fantastic alternative to eating your veggies in either of the above forms!  Hummus is made from another vegetable (chickpeas) and is really good for you!

This is a plate piled up with food - for only 200 calories....

I've got roasted red pepper hummus, tahini hummus, cauliflower, green pepper (an entire green pepper sliced up), broccoli, and a couple baby carrots.... This is something easy you can snack on while watching tv and that evening urge to snack hits.... OR you could easily take something along these lines to work to have as a snack while at work (avoid the vending machine!)

200 Calories

8g Fat

28g Carbs

12g Fiber

9g Protein

270mg Sodium



Yummy Red Pepper Hummus Wrap!

Tonight was one of those nights I couldn't figure out what I wanted for dinner!  Ugh... Annoying right?  Well my boyfriend cooked up some chicken and so I came up with this wrap for myself.... It turned out yummy - Low cal, protein packed - and even high in fiber!  Would make a great lunch too!  The Hummus makes a nice alternative to heavy dressings or mayo - and it has it's own health benefits too!  :)  Love this stuff!  You can switch up what kind of hummus you use as well if you like another variety better -- I love the garlic but my boyfriend hates the smell! (It is pretty strong, I'll admit that)

a few oz cooked chicken breast - skinless/boneless

low carb/high fiber tortilla

spinach

roasted red pepper hummus

-smear hummus down center of wrap

-add on chicken and spinach (can use lettuce if you like better)

-wrap up and enjoy!!

275 Calories

7g Fat

25g Carbs

15g Fiber

30g Protein

434mg Sodium

Blackberry Fro-Yo!

Anyone remember TCBY?  I think they're still around but they're not in my area... at any rate, I used to LOVE frozen yogurt..... Of course at some point I realized maybe that's not so good for you.... It seems it's often not any better for you than icecream, but they tout that it's 'frozen yogurt' which makes it sound so much better for you!?  How so - when it's loaded with calories, sugar, & empty carbs.... Just like icecream. 

The other day I picked up Polaner Sugar Free With Fiber Seedless Blackberry Preserves.  Where has this been hiding?!  Amazingly, it's only 10 sweet calories, has a few grams of fiber, and is packed with flavor!  Comes in a few different flavors, but I thought the Blackberry would be fun. 

Last night while making my normal protein packed evening snack, I decided to try something different, and it worked out so well!! 

2/3 - 3/4 cup NonFat Vanilla Greek Yogurt (I used Chobani)

2Tbsp Polaner Sugar Free w/Fiber Seedless Blackberry Preserves

1/3 scoop Vanilla protein powder

1-2 Tbsp Water

Combine all ingredients - Freeze for 30 min to an hour -- enjoy!!

192 Calories

1g Fat

28g Carbs

6g Fiber

23g Protein

125mg Sodium



Greek Yogurt Goodness!

I've realized - I'm in love with Greek Yogurt!  I actually ate regular yogurt my whole life, up until this year.  When Greek Yogurt first came out I did not like it.  I don't know if they changed the formula, and it didn't really taste good before..... OR if I like it now because I eat healthy and I can differentiate the good from the bad -- I'm not quite sure....  Whatever it is - I LOVE it!  I eat Greek Yogurt in some way, shape, or form just about every day! 

It is high in protein, low in calories, low in sodium, and pretty low in carbs!  Let's see how it stacks up to 'regular' yogurt....

Yoplait Light - Key Lime Pie                               Dannon Oikos Greek Yogurt - Key Lime

100 Calories                                                       160 Calories

0g Fat                                                                 5g Fat

19g Carbs                                                            18g Carbs

5g Protein                                                           11g Protein

85mg Sodium                                                       75mg Sodium

So you know (if you follow a healthy lifestyle) - fat is a necessary part of a healthy lifestyle.  Getting 'fat free' things doesn't always benefit you.  The Greek Yogurt has only 60 more calories, and 5g Fat - BUT it has an additional 6g Protein - which is a huge difference.  It also has 1g less carbs, and 10mg less sodium.   Greek yogurt does come in nonfat varieties as well.... I simply love that it has so much more protein.  I always feel better when I eat a high protein diet....  The protein seems to balance out the carbs much better in the Greek Yogurt than in the regular yogurt (because they are not balanced in the regular yogurt).

I know some people eat regular yogurt for breakfast..... I've done that before, and within an hour I felt drained.... I challenge you to replace your regular yogurt with Greek Yogurt for a week or so....Test out different flavors, and brands, and find what you like.... Greek yogurt doesn't seem to come in the 'decadent' flavors that regular yogurt does now - but it's so rich and creamy I have had Greek Yogurt for dessert before!  Plus, you can alter the flavors yourself.  If you follow my blog, you know I've made Pumpkin greek yogurt - YUM!

Some of my favorites as far as Greek Yogurt go.....

I LOVE Dannon Oikos Greek Yogurt -- My favorite is the Key Lime - but the Vanilla is also delicious.... as is the Blueberry, Strawberry, and Raspberry....

Also, Love Chobani Greek Yogurt -- Especially the Pineapple, Pomegranate, and Honey!  So Delish!!

*I'm not bad mouthing regular yogurt -- I'll eat it in a pinch -- that's what my boyfriend eats.... But I feel like the greek yogurt is so much more filling, and much more worth the calories than regular yogurt is......

A twist on Sloppy Joe's....

We were tired of Thanksgiving leftovers (only because we've been eating them for a week since my family had Thanksgiving early!).... back to real life, and healthier options.... We opted for Turkey Sloppy Joe's tonight.... Only we don't put the sloppy joe meat on bread.... We usually just eat it with a little Parmesan Cheese sprinkled on top, and have a salad with it -- Delish!  My boyfriend recently tried it with black beans in it -- turned out pretty good.  Tonight we had left over canellini beans in the fridge, so we threw those in -- turned out YUMMY!  Super simple & Delish!

Ground Turkey

Sloppy Joe Seasoning (we don't use the canned mix - we use the powder seasoning)

can tomato paste

1/2 can canellini beans (drained & rinsed)

Brown turkey -- add tomato paste, seasoning, & beans -- simmer until sauce thickens up.... ENJOY! 

241 Calories

8g Fat

19g Carbs

8g Fiber

251mg Sodium

29g Protein

Creamy Mexican Chicken

What's easier than a meal you can pop in the crock pot and let that do the work?!  I found this recipe online and LOVED it!  My boyfriend loved it too.... You can eat it alone, or serve it over rice.... Would also make fantastic filling for a burrito!   We ate ours sans rice or tortilla - but topped it with some shredded Mexican blend cheese, and my boyfriend put some Fat Free Sour Cream on his.  Delish!

1lb boneless chicken breast (I put mine in frozen)

1/2 cup salsa (any variety)

1 bag frozen corn

1 can black beans - drained & rinsed

1 can diced tomatoes w/chilis

chili powder

salt & pepper

1/2 block reduced fat or fat free cream cheese

1 small onion, diced

Add chicken to crock pot - and then add all other ingredients - except cream cheese - plus some water.  Cook on high 3-4 hours, on low 7-8 hours. 

Then, shred chicken - and mix in cream cheese, cook another 15-20 minutes

Makes 6 servings

181 Calories

2g Fat

24g Carbs

5g Fiber

17g Protein

Today's Menu - *11/22/2011*

So my friend has convinced me I need to post my menu's sometimes -- so here's another one.....  I don't think she believes I actually eat.... ;)

Exercise - 120 Calories burned - walk with the dog

Breakfast - 186 Calories

Egg Whites w/onions, mushrooms, shredded mexican blend cheese, and black bean & corn Salsa

2 clementines

Snack - 118 Calories

Zucchini Sauteed & topped with Prego Light Smart Spaghetti Sauce & Part skim Italian blend cheese

Lunch - 419 calories

1 can tuna fish w/1/2 tbsp light mayo, lettuce, & black bean & corn salsa in a high fiber/low carb wrap

Dannon oikos key lime greek yogurt w/dry oatmeal mixed in

Snack - 70 Calories

2 Clementines

GYM - arc trainer & treadmill (cardio day) - 891 Calories burned

Snack - 355 Calories

Jr. Chocolate Frosty Smoothie (from the gym)

VitaTop - CranBran

Dinner - 591 Calories

Creamy Mexican Crock Pot Chicken (chicken, corn, black beans, tomatoes, salsa, etc)

Salad (spinach, mushrooms, onions, croutons, fat free caesar italian dressing)

Snack - 215 Calories

Dannon Oikos Vanilla Greek Yogurt, chocolate protein powder, cocoa powder, dark chocolate chips

Total: 1974 Calories



Sweet Potato Casserole

I got this recipe from somewhere - I can't remember where - it's not mine - I just wanted to share it because it's so tasty delicious - easy - and won't ruin your diet!

*I put extra marshmallow's on it because it's pretty - but the nutrition information below is based on the amounts called for in the recipe.  Make it look like this - no one at your Thanksgiving will even know you put a healthy twist on things!! :)

Makes about 10 servings

5 med sweet potatoes - peeled

1/2 cup golden raisins

1tsp agave (I just used honey though)

1/4 tsp cinnamon

pinch nutmeg

pinch allspice

8oz can crushed pineapple - drained

2Tbsp chopped pecans

1 cup mini marshmallows

1/2tsp Splenda brown sugar blend

Cut potatoes in chunks - boil until soft.  Drain, and return to pot.

Preheat oven to 400.

Mash potatoes - add raisins, spices, agave (Or honey) & pineapple.

Spray baking dish with nonsitck cooking spray, spoon in potatoes, sprinkle with pecans & marshmallows.

Bake for about 15 minutes.

132.6 Calories

1.8g Fat

29.5g Carbs

2.7g Fiber

15.4mg Sodium

1.5g Protein

Pumpkin Pie Mouse

I have been thinking about how exactly to make this for weeks.... But I had to get my bootay in gear because tomorrow is my family's Thanksgiving dinner at my Grandma's house.  Sooo I came up with this - and it seems to be a winner!

about a cup of canned pumpkin

2/3 scoop protein powder (I used body fortress vanilla whey protein)

2 - 6 oz containers Vanilla Greek Yogurt

1 container Fat Free cool whip (I used the store brand)

pumpkin pie spice (to taste)

drizzle honey

cinnamon to taste

about 1/2tsp Splenda brown sugar blend

Combine all ingredients in mixing bowl.  I'm freezing mine - but you can just refrigerate (for something like a watergate salad texture)

Makes 8-10 servings

(based on 10 servings)

89 Calories

.3g Fat

14.7g Carbs

2.2g Fiber

39.9mg Sodium

5.5g Protein



Black Bean Protein Brownies

I've made black bean brownies before - with a box of brownie mix & a can of black beans.  They are delish.  But I wanted something with a little more this time - like more protein.  These are from scratch - and they are amazing. 

1 can black beans - drained, rinsed (I used Great Value - yep. walmart)

3 eggs

1/2 c butter (I used Smart Balance Light)

4Tbsp Cocoa (I used Nestle Toll House)

1 cup Dates

1tsp Vanilla

3 Scoops protein powder (I used Body Fortress Whey Protein - Chocolate)

pinch salt (I used sea salt)

Hershey's Special Dark Chocolate Chips

Preheat oven to 350. 

Boil dates for about a minute - this way you can easily remove the skin.

  Then, combine all ingredients (except chocolate chips) in a blender, and blend until smooth -- will look like normal brownie batter.

Spray dish/pan with nonstick cooking spray.   Pour batter into pan.

Bake for about 30 minutes (test done-ness with a toothpick in the center - once it comes out clean, they are done). 

Makes 8 servings (of course you could cut them smaller and cut calories)

230 Calories

9g Fat

25g Carbs

2g Fiber

18g Protein

Pumpkin Protein Muffins!!!

I found this recipe online - but modified it a bit for myself....

These are loaded with protein -- whole grains -- fiber.... Win-WIN!!

I made these for Thanksgiving at my Grandma's house tomorrow -- I tried one tonight - so good!  Not overpoweringly sweet - but just sweet enough - with a hint of pumpkin!

makes 12 muffins

1 cup oatmeal (chop in food processor until almost flour-y consistency)

5 scoops protein powder (I used Vanilla)

1 tsp baking powder

cinnamon (to taste)

pumpkin pie spice (to taste)

3 egg whites

1 cup pumpkin

1/2 cup no sugar added applesauce

honey (to taste)

splenda brown sugar blend (1/2-1 tsp to taste)

Preheat oven to 375.  Combine all ingredients.  Bake for 15-20 minutes.

Whip/stir about 1/2 container Cream Cheese Icing.  Pipe onto muffins (you dont' need fancy tools for this - you can just put the icing in a zip lock baggie, and cut the corner off - squeeze onto muffins).

Each muffin contains about....

131 Calories

3g Fat

15g Carbs

11g Protein

*Note - you can make these without the icing (86 calories, 8g carbs, 1g fat, 11g protein) for breakfast or a snack anytime as well - they are quite tasty, I just added the icing because they are a healthy dessert option for Thanksgiving!

Pumpkin Enchiladas! (Vegetarian & Low Fat!)

I came across a recipe online that inspired this idea (One of the fabulous members on MyFitnessPal posted her recipe - I tweaked it to make it my own).  I can't believe how good this came out!  I thought it sounded good, but I wasn't completely sold on the pumpkin in a more savory dish as I haven't ever had that before - but it's fantastic!  Even though it has no meat, it's very filling and full of protein!!

1 head cauliflower, cut into large florets
olive oil (I used the spray)
onion - thinly sliced or chopped
1 can cannellini beans, drained, rinsed
6 oz plain Greek Yogurt
1/4 cup Shredded mexican blend cheese
4oz can Diced Green Chiles
Garlic powder
salt
Low Carb High Fiber Tortillas

For the sauce -
1/2 cup pumpkin
2tbsp cooking cream (I used Philadelphia Santa Fe)
1/2 Cup Vegetable broth (I used swanson organic)
1/4 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp cumin

Preheat oven to 450.
Spray cauliflower, add salt & pepper -- roast for about 45 minutes, turning half way through.

Cut into small pieces once you take it out of the oven.

Lower oven to 350.

Saute onions until carmelized.

In a large bowl, combine beans (I ran mine through the food processor to get them mashed up), cauliflower, yogurt, cheese (save some for topping), chiles, onion, & seasonings. 

Make sauce - combine sauce ingredients in another bowl, whisk until well blended.
Spread a little sauce in the bottom of the dish. 

Stuff tortillas w/filling and place in dish seam side down.  Pour remaining sauce on top - sprinkle on remaining cheese.

Cover with foil, bake for 30 minutes at 350.  Remove foil, and cook for another 15 minutes.

I made this into four pretty stuffed tortillas (There was a bit of stuffing left over) - but if you like yours less stuffed, you can make more - But that will change the nutrition information because of using an increased number of tortillas).

289 Calories
7g Fat
47g Carbs (23g Net Carbs)
24g Fiber
531mg Sodium
25g Protein

Chocolate Peanut Butter IceCream FAKEOUT!

Ok, so, seroiusly - this could totally take the place of icecream for me!  Have you ever had that chocolate icecream with the peanut butter swirl through it?  It's pretty stinkin good (of course it's been nearly a year since I've had anything like that!)  ;)  But this totally reminded me of it.....   Not only does this make a perfect snack to satisfy that sweet tooth, it's also a perfect pre- or post-work out snack!!

2/3 of a cup Dannon Oikos Greek Yogurt (I used plain)

2 TBSP Peanut Wonder Low Sodium Peanut Butter

1/3 scoop protein powder (I used Body Fortress Whey Protein - vanilla)

3/4 TBSP Cocoa Powder (I used Nestle Toll House)

Hershey's Special Dark Chocolate Chips

Combine all ingredients in a bowl - except chocolate chips - mix until smooth/well blended.  sprinkle a few chocolate chips on top - freeze for about an hour.  Will probably not be frozen all the way through - but that makes it easy to stir up a bit and make extra creamy again.  When you stir this up, it almost creates a 'whipping' effect, and it seems to make SO MUCH!  Dig in and enjoy!

307 Calories

7g Fat

31g Carbs

2g Fiber

175mg Sodium

30g Protein

A note about the ingredients --

Yogurt - I used plain, but when I make it again, I'll probably use vanilla.

You could also use chocolate protein powder.

You can use any kind of peanut butter you want -

keep in mind, any changes to the ingredients will change the nutrition information.