Friday, December 23, 2011

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 ( 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

Tuesday, December 20, 2011

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

Thursday, December 15, 2011

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.


207 Calories
11g Fat
14g Carbs
6g Fiber
21g Protein

Tuesday, December 13, 2011

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

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

Thursday, December 8, 2011

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!

Wednesday, December 7, 2011

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)
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

Tuesday, December 6, 2011


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



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!  :)

Monday, December 5, 2011

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. 

Sunday, December 4, 2011

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

Friday, December 2, 2011

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
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

Thursday, December 1, 2011

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......