'Thin Mint' Protein Shake

Am I the only one who LOVES thin mint cookies?  I seriously doubt it.  But I may be one of few who avoids the Girl Scouts like the plague when they're trying to sell cookies.   Seriously.  So there's the blizzard at DQ (pictured above) which I'm sure tastes delicious, BUT it packs over 1000 calories, 31 tsp sugar, and more saturated fat than one should have in an entire day! (One article said it was like drinking two big macs!!)

So why binge and then feel guilty and beat yourself up -- Just make a smart choice.  Making a lifestyle change - and living healthy - is not as hard as a lot of people make it out to be.  Living healthy is not about deprivation.  Living healthy is finding a balance, and being able to take care of yourself physically & mentally.  Sure, I avoid places like DQ (and most fast food places really) like there's no tomorrow, BUT I do not deprive myself.  If I am going out to eat, I do research beforehand to figure out what my more healthy choices are.  Here's an Easy - HEALTHY - PROTEIN PACKED treat that tastes guilty but totally isn't!!

1/4 cup white kidney beans

6-7 ice cubes

dash mint extract (It doesn't take much!)

dash Truvia (Or sweetener of your choice - but really, just a PINCH)

1 tbsp cocoa powder

Chocolate protein powder (I used 1.5 scoops - a serving of the protein I'm using (Vitacost) is 2 scoops)

3/4 cup almond milk (I used So Deliciousl Vanilla Almond Plus Almond Milk - has 5g protein per serving)

Combine all ingredients in blender - blend until smooth! 

That's it. Stick a straw in it, enjoy.

Now, for the nitty gritty - nutrition info -

((This will vary a bit depending on what kind of protein you use - and almond milk as well))

214 Calories

4g Fat

23g Carbs

6g Fiber

30g Protein

175mg Sodium

You can thank me later....

Now if I can just come up with a healthy alternative to the Samoa..... ;)

Zucchini 'Tots'

Soooo - I saw a similar recipe on MyFitnessPal today.... But it didn't look to be quite as 'healthy' as they were touting it to be because it had panko bread crumbs in it.... and 1/4cup Parmesan Cheese.... So I tweaked it a bit, and tried out my version -- turned out SO YUM!!  I made 12 -- and figured 3 was a decent serving - so it makes 4 serving of 3 - but they're so low in calories that you can eat a couple servings if you want and not feel guilty.  I put a little salt substitute on mine when I ate them - Delish!! And they do have the texture of tater tots. :)

1/4 cup quick oats

1/4 cup onion - chopped

1 cup zucchini - chopped

1 egg

2tbsp parmesan cheese

Preheat oven to 400.  Spray muffin tin w/non stick cooking spray.  Combine all ingredients in food processor and mix until smooth/well blended.  Spoon into muffin tin cups. Press down into muffin tin (so relatively flat) with a spoon. Bake 15-20 minutes, until they start to get lightly browned on top. 

Per serving....

56 Calories

3g Fat

6g Carbs

1g Fiber

4g Protein

69mg Sodium

Pizza Mini Quiche

I've been trying to come up with different ways to send my boyfriend to work with portable food that is healthy and high in protein.  Mini Quiche is a perfect breakfast!!  This is just another variety I recently decided to try.  Turned out pretty good....  I just divide them into preportioned baggies so he can grab one and be on his way to work!

9 slices turkey pepperoni

24 tbsp liquid egg whites

1/4 green pepper - chopped

1/2 cup skim milk

about 1/8 cup shredded cheese

Preheat oven to 350.  Spray muffin tin with non stick cooking spray.  In measuring cup, mix egg whites & milk.  I also add some black pepper to the mixture.  Evenly divide between the 12 muffin cup in the tin.  Tear up the pepperonis - or chop them - and drop into muffin tins, try to do an even amount into each.... Do the same with the green peppers.  Divide the cheese between the 12 muffin cups and sprinkle on top.  Bake 25-30 minutes. 

Makes 4 servings of 3 mini quiche each.

86 Calories

2g Fat

4g Carbs

13g Protein

256mg Sodium

Strawberry Sorbet ~ Fruity Goodness!

I felt like something a little fruity today.... So this is what I came up with, and it was surprisingly tasty!!  Doesn't take long to prep (like 2 minutes?) just takes a while to freeze up -- so try to make this a bit ahead of time.  It is SUPER low in calories, and high in protein -- perfect snack if you ask me.  I made this with Strawberries, but you could use blueberries, blackberries, raspberries, banana (this would increase the calories a bit since they are a bit high in sugar), etc.... Mango would probably be good too!!

5 medium strawberries (I just chopped the top/stems off)

1 scoop Vanilla Protein Powder

about 4oz water

Combine all ingredients in blender.  Blend until smooth. Put in freezer.  Let sit for about 30 minutes - stir up again (it is starting to freeze over on top and on the sides/bottom at this point, but mix all that in with the more liquidy parts) -- Freeze for another 30-45 minutes.  Dig in!!

113 Calories

2g Fat

9g Carbs

2g Fiber

18g Protein

48mg Sodium

Easy Breakfast Quiche - 2fer Tuesday!

Well, today is your lucky day!!  j/k. :)  I've got two yummy recipes for you.  Both are super simple, and portable, which makes for a great breakfast on the go.  Also, they are both low in calories and high in protein!! 

Made Salsafied Turkey Sausage Mini Quiche for my boyfriend (this recipe was inspired by my mom).....

3tbsp salsa

about 1/5 cup Turkey Sausage Crumbles

18tbsp liquid egg whites

1/4 cup skim milk

Preheat oven to 375.  Spray muffin tin with non stick cooking spray.  Combine all ingredients (except sausage) in a dish and mix thoroughly.  Divide sausage between 6 muffin cups - sprinkle in bottom of each cup.  Pour in egg white mixture over the sausage.  Bake for 30-35 minutes. 

Makes 2 servings of 3 mini quiche each --

106 Calories

1g Fat

7g Carbs

18g Protein

616mg Sodium

Made Veggie Parmesan Veggie Quiche (this recipe was inspired by one of my awesome MFP friends!)

1/2 cup frozen broccoli - thawed

13 tbsp liquid egg whites

1/4 cup skim milk

2 mushrooms - chopped

1tbsp grated parmesan cheese

Preheat oven to 375.  Spray muffin tin with non stick cooking spray.  Combine all ingredients (except mushrooms & broccoli) in a dish - mix thoroughly.  Divide broccoli & mushrooms between 6 muffin tin cups, and place in each muffin tin cup.  Pour egg white mixture over the veggies.  Bake 25-30 minutes.

Makes 2 servings of 3 mini quiche each --

89 Calories

1g Fat

6g Carbs

1g Fiber

15g Protein

229mg Sodium



Turkey Parmesan Stuffed 8-Ball Zucchini

Came across these cute little zucchini at a little Farmer's Market near my house today....

In case you haven't  noticed -- I LOVE Zucchini!!  I eat it several times a week.  But I'd never seen these before - so of course I had to get them.  The sign at the farmer's market said they were great for stuffing.  Perfect -- something new for me to try!!

So here's what I came up with.....

2 8-Ball Zucchini

1/4 Large Onion chopped

1/4 cup bread crumbs (I used Italian Style)

4oz lean ground turkey (browned)

1tbsp Grated Parmesan Cheese

1 egg (lightly beaten)

2 mushrooms - chopped

parsley (about 1tbsp)

garlic powder (about 1/2 tbsp)

fat free cooking spray

-Cut zucchini in half (horizontally, not through the stem)

-scoop out pulp (melon baller works great for this) and set aside.

-Parboil shells in salted water for about 2 minutes, drain.

-Preheat oven to 350.

-Chop zucchini pulp, heat in skillet over med-high heat (spray skillet w/non stick cooking spray prior to adding in zucchini). Add in onion, mushroom, 1/2 garlic powder, and other seasonings if you like.  Cook until tender. 

-In large bowl, combine cooked zucchini pulp mixture, bread crumbs, remaining garlic, parsley, egg, parmesan, and ground turkey (already cooked).   Mix thoroughly. 

-Spray baking dish with non-stick cooking spray.  Place shells in baking dish -- Stuff shells with zucchini mixture.  Place top of shell on top for baking.  Bake for 17 minutes.

Voila!! 

For one....

212 Calories

9g Fat

17g Carbs

2g Fiber

19g Protein

351mg Sodium



Spicy Broccoli, Spinach & Ground Turkey Stir-Fry!

I think when people make stir-frys they normally don't think about putting in ground turkey -- I know I used to mostly do chicken or steak, but yesterday I made this for lunch and it was delish!!  Check it out - high in protein & fiber, and low in calories!!  This is a complete meal, that packs tons of flavor, and won't leave you hungry!

2cups raw spinach (I used flat leaf)

6oz ground turkey, lean

1/4 cup chickpeas (drained/rinsed)

2tbsp Salsa (I used Great Value Black Bean & Corn Salsa)

3 cups broccoli (I used frozen)

seasonings to taste (I used Mrs Dash Garlic & Herb, McCormick Hot Shot, & Mrs Dash Southwest Seasoning)

Brown turkey - make sure cooked through - season with Mrs Dash Garlic & Herb & hot shot.  Set aside. 

Sautee broccoli over med-high heat, until tender, add in spinach & chickpeas.  Season with Southwest Seasoning.  Sautee until broccoli is wilted.  Add Turkey back into the frying pan - and mix in salsa.  Mix well, and remove from heat. 

Enjoy!!

435 Calories

15g Fat

26g Carbs

11g Fiber

38g Protein

511mg Sodium