Archive | Recipes

RSS feed for this section

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

Pumpkin Cheesecake Mousse

1 package (4-serving size) fat-free sugar-free instant cheesecake pudding mix
3/4 cup unsweetened vanilla almond milk
1 can (15 ounces) pumpkin puree
1 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/8 teaspoon ground cloves
3 cups sugar free whipped topping thawed

1) In a large bowl, whisk the pudding mix and milk until slightly thickened.
2) Add pumpkin, cinnamon, ginger, and clove and whisk until well blended.
3) Fold in whipped topping.
4) Pour 1/2c of mousse into 8 serving dishes.
5) Chill for 30 min before serving.

Crustless Apple Pie

Crustless Apple PieIngredients:
6 large baking apples, halved vertically and cored
12tbsp butter
2tbsp cinnamon
3tbsp baking truvia
2/3c old fashioned rolled oats

– Preheat oven to 350 degrees and line a baking sheet with parchment paper. Place apples flat side down and create thin slices with paring knife 3/4 way through the apple.
– Brush apple tops with melted butter and sprinkle with truvia.
– Bake 25 minutes.
– Remove from oven and spoon remaining mixture into apple slits.
– Bake 10 minutes.
– Top with Halo Top Vanilla ice cream as desired.

Pumpkin Smoothie Bowl

3/4c pumpkin puree
1/2c unsweetened almond milk
1 banana
1 scoop Quest protein powder or collagen whey
1/2tsp cinnamon
1/4tsp nutmeg
1/8tsp all spice

Mix in a blender and add toppings.

Smoothie mix with no toppings:
Calories: 300
Carbs: 45
Fat: 2
Protein: 25
Sugar: 20
Fiber: 8

Pumpkin Protein Bars

1 cup oats
2 scoops vanilla whey (I like Quest brand for baking)
1/2 cup unsweetened almond milk
1 whole egg
1/2 cup canned pumpkin
1 teaspoon baking powder
1 teaspoon pumpkin pie spice
1/2 teaspoon cinnamon

Mix all ingredients in blender or food processor
Let dough sit in fridge for 30 min to 1 hour
Preheat oven to 300
Spray loaf pan and pour mix in
Bake for 15-20 minutes


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.