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Apple Crumble Bars

2c almond flour
2tbsp coconut oil
2tsp vanilla
1/4tsp salt

1tbsp coconut oil
4 apples
2tbsp maple syrup (or Sweet Leaf Stevia Maple Syrup)
2tsp cinnamon

5oz walnuts
3/4c almond flour
1/4c maple syrup
1tbsp coconut oil
1tsp cinnamon
1/4tsp salt

1) Preheat oven to 350 degrees and line 8″ square baking pan with parchment paper.

2) Make the crust: in food processor, combine all crust ingredients plus 1 tablespoon of water. Pulse until the mixture forms a dough. Press evenly onto the pan. Set the food processor aside and bake the mixture for 15 minutes until golden. Let cool on a wire rack.

3) While the crust cooks, prepare the filling. Heat the coconut oil in a large skillet over medium heat. Once melted, add the apples maple syrup, cinnamon and salt and cook, stirring occasionally, until the apples are tender, about 5 minutes. Transfer to a bowl to cool.

4) Prepare the topping: place all the topping ingredients in the same food processor used for the crust and pulse until combined and crumbly.

5) Spread the apple filling over the baked crust and sprinkle with the topping. Bake for 15 to 20 minutes, until topping is golden. Let cool completely on a wire rack before lifting out of the pan and cutting into 16 bars.

Calories: 152, Fat: 12, Carb: 11, Fiber: 2, Sugar: 5, Protein: 2

Adapted from: Inspiralized

Healthier Pumpkin Spice Latte

2c Unsweetened Vanilla Almond Milk
1c brewed coffee
2tbsp canned pumpkin puree
1tbsp SweetLeaf Stevia Maple Syrup
1tbsp vanilla extract
1/2tsp pumpkin pie spice
2 Truvia packets (optional)
Cabot Light Whipped Cream

1) Brew coffee
2) Whisk together milk, spice, maple syrup, and vanilla over medium heat until warm
3) Optional: for foaminess, pour heated mixture into a blender and blend 15 seconds
4) Pour heated mixture into mug with coffee
5) Optional: top with whipped cream

Nutrition (for small muffin; 12 muffin pan):
Calories: 155, Fat: 6, Carb: 20, Fiber: 2, Protein: 2

Low Calorie Cinnamon Kodiak Cakes Muffins

2c Kodiak Cakes Buttermilk Mix
1/4tsp salt
1/2tsp baking powder
2tsp cinnamon
1/2c maple syrup (I used SweetLeaf Stevia Syrup Maple)
1/2c baking Truvia (Only if you aren’t using regular maple syrup!)
2 large egg whites
1c unsweetened almond milk
1tsp vanilla

1tsp cinnamon
1 Truvia or Stevia packet

1) Preheat oven to 350 degrees and line muffin pan with parchment paper muffin cups.
2) In a large bowl, mix together the muffin ingredients until a batter has formed.
3) Evenly pour batter into each muffin cup.
4) Sprinkle topping over each muffin cup.
5) Bake for 17 minutes, or until the muffins are firm and inserted toothpick comes out clean.
6) Let cool for a few minutes, then remove from pan to continue cooling on a rack.

Nutrition (for small muffin; 12 muffin pan):
Calories: 80, Fat: 1, Carb: 13, Fiber: 2, Sugar: 1, Protein: 5

Protein Ice Cream

1 large frozen banana
1 scoop protein powder
1tbsp powdered peanut butter
1tbsp unsweetened cocoa powder
1/2c unsweetened almond milk

Blend in food processor until smooth.

Calories: 270, Fat: 4, Carb: 34, Protein: 28, Fiber: 6, Sugar: 15

Healthier Chicken Nuggets

10 chicken tenders
1 cup almond flour
1 egg
1 tbsp lemon juice
2 tsp garlic
2 tsp red pepper
1 tsp salt

1. Preheat oven to 350 degrees.
2. Cut up the chicken tenders into nugget shapes/sizes.
3. Mix one raw egg and 1 tbsp lemon juice in a bowl and coat the nuggets.
4. In a separate bowl, combine the almond flour with the seasoning and stir, then coat the nuggets.
5. Place the nuggets evenly on a non stick baking sheet and bake for about 35 minutes.

Protein Berry Crumble

1c fresh or frozen berries
1tsp stevia
1 scoop vanilla protein powder
1/4c old fashioned rolled oats
2tbsp lemon juice
10 almonds

1. Preheat oven to 350 degrees.
2. Place berries in a small Pyrex oven dish and sprinkle stevia on top.
3. Mix protein powder, oats, and lemon juice with a fork or spoon into a dry crumble.
4. Chop almonds into small pieces and mix into crumble.
5. Spread crumble on top of berries.
6. Bake 15 min, then switch to broil for 2 min until top is slightly golden.
7. Remove from oven and allow to cool before serving.

Calories: 308, Fat: 7, Carb: 34, Protein: 29, Fiber: 9, Sugar: 11

Breakfast Egg Cups

12 eggs
1c cheddar cheese
1c diced ham
1c chopped broccoli

1. Preheat oven to 350
2. Spray muffin pan with non-stick spray
3. Place equal amounts of all ingredients except cheese and eggs in the bottom of each cup
4. Whisk together eggs and cheese and pour equal amounts into each cup
5. Bake 20-25 minutes

Makes 6 large egg cups or 12 small egg cups.

Nutrition (for 1 large egg cup)
Calories: 260, Fat: 18, Carb: 3, Protein: 20

Almond Flour Bread

2 ¼ cups blanched almond flour
¼ cup ground flaxseed
½ tsp baking soda
½ tsp fine-texture sea salt
5 eggs
½ tbsp honey
1 tbsp extra virgin olive oil
1 tbsp apple cider vinegar


1. Preheat the oven to 350°F. In a food processor, combine the dry ingredients and pulse them until well combined, about 10 pulses.
2. Add the wet ingredients and mix until well combined, about 30 seconds. Scrape down the edges.
3. Pour dough (will be like a very thick batter) into a greased 9×5-inch bread pan. There will be enough to fill the pan about halfway up.
4. Bake for 30-35 minutes, or until a toothpick comes out clean from the center. Let cool in the pan for 30 minutes before serving.

Nutrition (for 1/8 slice of the loaf)
Calories: 283, Fat: 23, Carb: 8, Fiber: 4, Sugar: 2, Protein: 11

Copied from MindBodyGreen

Buffalo Pickle Chips

1 egg
1/8c buffalo sauce
2c rice chex
1/2tsp garlic powder
1/2tsp paprika
1/2tsp black pepper
1/2tsp crushed red pepper
1 jar (16oz) dill pickle chips (drained)
Bolthouse Yogurt Ranch or Blue Cheese Dressing

1) In a small bowl, whisk together egg and buffalo sauce
2) Place rice chex, garlic powder, paprika, black pepper, and red pepper in food processor. Process until a fine crumb mixture forms, then place in another small bowl.
3) Dip pickle chips in buffalo egg mixture, then cover in seasoned rice chex mix.
4) Place covered pickle chips on wire rack on top of baking sheet (or directly on baking sheet if no wire rack).
5) Broil on low on middle shelf of oven 8-10 minutes.
6) Serve warm with dressing for dipping.

Total Calories: 280 (not counting dressing)

Easy Low-Calorie Bagels

1c Fat Free Plain Greek Yogurt
1c Self Rising Flour
1 egg (for egg wash)
Seasoning of choice

1) Pre-heat oven to 350 degrees.
2) Mix yogurt and flour in a bowl until dough forms.
3) Coat surface with a sprinkle of flour, separate dough into 4 segments, and roll each segment into 5-6″ snake.
4) Cover baking sheet with parchment paper and create 4 circles with dough.
5) Brush tops of each bagel with egg wash and sprinkle with seasoning.
6) Bake 23-25 minutes.

Calories: 130
Carb: 24
Fat: 0
Protein: 8