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Valentine’s Yogurt Bark

Ingredients:
1c vanilla Greek yogurt
6 strawberries

Directions:
1) Chop up 3 strawberries in a blender and mix with 1c yogurt in a separate bowl.
2) Line an 8×8 baking dish with wax paper and spread the yogurt mixture evenly across the bottom.
3) Slice remaining strawberries and place on top.
4) Put dish in freezer for 4 hours.
5) Break into chunks and eat immediately.

Calories: 144, Fat: 0, Carbs: 19, Protein: 19, Sugar: 14

Buffalo Chicken Dip

Ingredients:
2 large shredded chicken breasts
8oz Neufch√Ętel cheese
1/2c plain Greek yogurt
1/2c hot sauce

Directions:
To shred chicken: put a coating of hot sauce on the bottom of a crock pot, put chicken breasts in, add another coating of hot sauce on top, leave for 3 hours on high. Shred with a fork and drain remaining liquid.

Mix all ingredients together and bake on 350 for 20 min.

For 1/6 dip:
Calories: 170, Fat: 8.5, Carbs: 4, Protein: 19

No-Bake Granola Bars

Ingredients:
2c Quick Oats
1c peanut butter
1/4c honey
1/4c raisins
1tbsp cinnamon

Directions:
Stir all ingredients together in a bowl. Shape the into a rectangle on parchment paper in 8×8 baking dish. Put in freezer for 30 minutes to harden. Cut into 16 squares or 8 large bars.

One 1/16 square:
Calories: 150, Fat: 9, Carbs: 15, Protein: 5

Apple Crumble Bars

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

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

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

Directions:
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.

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

Adapted from: Inspiralized

Healthier Pumpkin Spice Latte

Ingredients:
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

Directions:
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

Ingredients
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

Topping:
1tsp cinnamon
1 Truvia or Stevia packet

Directions
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

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

Directions
Blend in food processor until smooth.

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

Healthier Chicken Nuggets

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

Directions
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

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

Directions
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.

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

Breakfast Egg Cups

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

Directions
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