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3 cups chopped broccoli
1 jalapeno, chopped, seeds removed
2 tbs green onions
1 tsp olive oil
2 ounces fat free cream cheese
1/4 tsp chili powder
1 tbs cilantro
1/4 tsp salt
1/4 tsp black pepper
1/4 tsp garlic powder

Cook the broccoli in lightly salted water until very soft. Overcook the broccoli in comparison to the al dente cooking that most recipes recommend.
Drain broccoli very well.
Transfer to a food processor. Add the remaining ingredients and process until smooth, add additional olive oil for a smoother texture.


Balsamic Brussels Sprouts

Balsamic Cranberry Brussels Sprouts

If you’re watching your food intake and exercising regularly, you may be looking for healthy dishes to have for Thanksgiving dinner. Brussels Sprouts are low calorie and very filling, and they’re great to bring as a side dish!

• 3 pounds Brussels sprouts
• olive oil
• 1/2 cup baking Truvia
• 3/4 cup balsamic vinegar
• 1 cup dried cranberries

Preheat the oven to 375 degrees F.
Trim/clean the Brussels sprouts, then cut them in half. Arrange on 2 baking sheets and toss with the olive oil. Roast until brown, 25 to 30 minutes.
Combine the balsamic vinegar and Truvia in a saucepan. Bring to a boil, then reduce the heat to medium-low and reduce until slightly thickened.
Drizzle the balsamic reduction over the roasted sprouts, then sprinkle on the dried cranberries.

Protein Crepes

1 scoop Quest Vanilla protein powder
4 egg whites

Whisk together until protein powder is blended with egg whites. Pour 1/3 of the mixture into a small non-stick pan and spread into a thin layer. Flip after 1 minute and remove from pan after 1 min cooking on the other side. Add fruit to the middle and roll up, peanut butter, cream cheese, or whatever combination you desire!

Nutrition Info for 3 crepes:
Calories: 170, Fat: 0, Carbs: 4, Protein: 36

Deviled Avocado Eggs


Deviled Avocado Eggs

3 hard boiled eggs, cut in half
1 large avocado
2 tsp lime juice
1 tsp cilantro
Pinch of garlic powder, salt and pepper
Sprinkle with paprika, optional

Remove the cooked yolks from the hard boiled eggs into a bowl.
Add the avocado to the bowl next.
Then add the remaining ingredients and mash together well with a fork.
Add the mixture to the egg halves
Sprinkle with paprika if desired.


Homemade Protein Bars

4 scoops Quest Peanut Butter protein powder
1/2c natural peanut butter
1/2c oat flour
1/2c water

Knead all together in a bowl, shape the ball into a rectangle (on wax paper or baking dish), and cut into 8 bars. Then put them in the fridge for several hours to harden.
Calories: 170, Fat: 9, Carbs: 8, Protein: 16

Crock Pot Mexican Stuffed Bell Peppers

• 4 bell peppers
• 1lb lean ground beef (90/10)
• 1c canned enchilada sauce
• 1/2 yellow onion, diced
• 1c shredded mexican cheese
• salt and pepper

1) Soften onions over medium heat in a skillet with enchilada sauce about 5 minutes.

2) Cut off tops of peppers and remove seeds. Dice tops of peppers to mix with beef.

3) Pour 1/3c water into bottom of crock pot and place 4 peppers in, open side up.

4) In a large mixing bowl, combine beef, onion/enchilada sauce mixture, diced pepper tops, cheese, and salt/pepper.

6) Cook on low for 6 hours.

Spaghetti Squash with Garlic and Basil

Spaghetti Squash Recipe

  • 2 spaghetti squash
  • 1 sweet vidalia onion, diced
  • 1 sweet red pepper, diced
  • 4 garlic cloves, minced
  • 4tbsp basil, minced
  • 2tbsp olive oil
  • 4tbsp salted butter
  • 4 chicken breasts, cubed
  1. Put spaghetti squash in the microwave for 5 min to soften. Preheat oven to 450 degrees. Cut spaghetti squash in half and scoop out the seeds. Place inside up on cooking sheet and bake for 40 minutes.
  2. Heat a large skillet to medium heat. Add 1tbsp olive oil and cubed chicken. Cook until it’s no longer pink and set aside.
  3. Heat another large skillet to medium heat. Add 1tbsp olive oil, garlic, onion, and basil. Cook until onion is opaque then add red pepper. Cook until pepper softens a bit.
  4. Scoop out insides of spaghetti squash with a fork into the skillet and mix together. Remove from heat and melt butter into the mixture.
  5. Add chicken and mix everything together.


– I got SIX meals out of this recipe. I usually weigh out my chicken first and then portion out the veggies on top.

– If you wanted to make this paleo, you could use KerryGold butter but make sure to add salt to taste. It definitely needs some salt.

– You could also substitute olive oil for coconut oil, but I like the taste of olive oil in this better!

Cauliflower Fried Rice

  • 1 head cauliflower, grated or chopped
  • 8 oz mushrooms, diced
  • 6 green onions, thinly sliced
  • 2 tsp grated ginger
  • 3 eggs, beaten
  • 1 tbsp coconut oil
  • 2tbsp sesame oil
  • 1/4c low sodium soy sauce
  1. Heat a large skillet to high heat. Add the coconut oil. Saute the mushrooms and ginger for ~3 min or until they begin to soften, stirring often.
  2. Add the cauliflower, green onions, and soy sauce. Saute for 5 min.
  3. Push the veggies to the side of the skillet and create a well. Crack the eggs into the well and scramble. Stir everything to combine.
  4. Add a drizzle of sesame oil and mix.


Original recipe:

Spaghetti Squash Chicken Chow Mein



  • 1 large spaghetti squash (or 2 small)
  • 4 chicken breasts, cut into chunks
  • 1/4 cup low sodium soy sauce
  • 3 cloves garlic, minced
  • 2 teaspoons ginger
  • 2 tablespoons olive oil
  • 1 onion, diced
  • 3 stalks celery, sliced diagonally
  • 2 cups cole slaw mix (shredded cabbage and carrots)


Cut a spaghetti squash in half length wise and scoop out seeds. Lay skin side up in a pan or on a sheet and bake at 400 degrees for 30-40 minutes, until flesh is very tender. Scoop out flesh with a fork so it breaks apart into strings, set aside.

Heat olive oil in a skillet and thoroughly cook chicken chunks over medium heat; set aside.

In a small bowl, whisk together soy sauce, garlic, ginger; set aside.

Heat olive oil in a large skillet over medium high heat. Add onion and celery, and cook, stirring often, until tender, about 3-4 minutes. Stir in cabbage until heated through, about 1 minute.

Stir in spaghetti squash, chicken, and soy sauce mixture until well combined, about 2 minutes.

Original recipe: