Almond Butter & Cinnamon Baked Apple
Description
One of our favourite combos deliciously warmed and perfect for this winter weather! 144 calories 15g carbs 4g protein 7g of fat for one stuffed apple.
Ingredients
2 tsp Cinnamon
1/2 tbsp Honey
1/2 serving (serving = 2 tbsp) Almond butter or Peanut Butter
Directions
Pre-Heat Oven at 375 degrees
Cut the top off of your apple
Gut the inside, leaving about a cm of apple inside of the skin
Remove the core & seeds from the guts and mix with:
1 TB Natural Almond or Peanut Butter
1/2 TB Honey
A few Dashes of Cinnamon
Sprinkle the flesh of the top with Cinnamon as well and place back on apple
Cover whole apple in foil and bake for about 35 minutes
For a bit of a crispier, caramelized top, Sprinkle with a dash of Coconut and broil for 1 minute
- Published in Recipes
Spinach Wraps
Try out these spinach wrap snacks! This recipe makes 6 wraps Each wrap is 24 calories and 3g of protein.
Ingredients
1 tbsp Black Pepper
1/2 cup slices Cucumber (with Peel)
1/4 cup, chopped Green Peppers
6 leaf Spinach
1/2 cup, solid or chunks Light Tuna Fish (Drained Solids In Water, Canned)
1 serving (serving = 2 tbsp) Medium Salsa
2 serving (serving = 1/4 tsp) Cajun Seasoning optional or a spice of your choice
Directions
1. Put foil in muffin tray (keeps from sticking and helps form the shape)
2. Lay down spinach leaves
3. Even out 1/2 cup of tuna between wraps
4. Cut one thin slice of cucumber and add on top of tuna
5. Cut three small pieces of green pepper on top of cucumber
6. Add black pepper and Cajun spice
7. Bake at 300 for 5-7 minutes (to warm up wrap)
8. Add 2 tbsp of salsa and distribute evenly between wraps and enjoy!
- Published in Recipes
Greek Yogurt Stuffed Strawberries
Description
Try this quick and simple snack.
Ingredients
1 tbsp Cinnamon
3 extra large (1-5/8″ dia) Strawberries
1/4 serving (serving = 3/4 cup) Liberte 0% Greek Yogurt – Vanilla
Directions
Cut the tops off of the strawberries and stuff with greek yogurt, top off with cinnamon.
50 calories 4g protein for all 3.
- Published in Recipes
Quinoa Stuffed Pepper
Description
Lunch is served! Try this stuffed pepper.
Ingredients
1 tbsp Fat free cheese any kind (Shredded)
1 dash Salt
1/2 tablespoon Olive Oil
1/2 oz Green Snap Beans
1/4 carrot (7-1/2″) Carrots
1/2 clove Garlic
2 tbsp chopped Onions
1/4 cup, chopped Zucchini
1/4 cup (8 fl oz) Water
1 oz Quinoa
1 serving (serving = 1/4 tsp) Mrs. Dash Table Blend
0.1 serving (serving = 1/2 cup) Tomato Basil Sauce
Directions
In small sauce pan cook chopped onion and garlic clove in olive oil.
Add quinoa and toast it for 30 seconds. Add 1/4 cup of water and salt and bring to boil. Lower temperature and simmer for 10 minutes. Meanwhile saute zucchini, chopped green beans, chopped carrot.
Add finished qunioa to veggie saute and mix in tomato basil sauce, mrs dash seasoning.
Cut top off of a red pepper and take out seeds. Spoon veggie quinoa mix in and layer with cheese until pepper is full bake at 375 for 20-25 minutes! 250 cals 10g protein
- Published in Recipes
Sweet & Sour Chicken
4 oz Chicken Breast
1 tsp Garlic Powder
1 tsp Red Pepper Flakes
1/2 cup Red Bell Pepper
1/2 cup Chopped Broccoli
1/2 cup Shoestring Green Beans
1 tbsp low-sugar Ketchup
1 tbsp Spicy Brown Mustard
1 tbsp Sugar Free Apricot jam. If have available, 1 fresh smashed apricot.
Dice chicken into bite sized pieces and season with garlic powder and red pepper flakes.
Set a skillet on medium/high heat and spray with a bit of cooking spray. Add Chicken and cook Through.
Slice bell peppers, broccoli and green beans together.
In a bowl mix Ketchup, Mustard and Jam together.
Add vegetables into sauce and mix. When thoroughly mixed, place them together with the chicken and cook for another 5 minutes, till vegetables are brown and slightly tender. You want to leave your vegetables with a crunch.
Enjoy!
Depending on amount of sauce and use of vegetables.
Calories range from 230-260
Fats: 2-5g
Total Carbs: 20-30g
Protein 28g
- Published in Recipes
Homemade Paleo Granola
Serves: 12 (so after you make it portion it out with 12 zip lock bags so you don’t over indulge because it’s THAT GOOD!
Ingredients
Dry Ingredients:
¾ cup of raw pumpkin seeds
¾ cup of raw sunflower seeds
1½ cup of almond meal
1½ cup of shredded unsweetened coconut
3 cups of raw slivered, chopped, or sliced almonds
3-4 teaspoons of pumpkin pie spice (If you don’t have pumpkin spice you can do a little of cinnamon, ground cloves, ground ginger, and nutmeg)
Wet Ingredients:
¾ cups of raw honey
3 tablespoons of pure vanilla
¾ cup of melted coconut oil
Note: put oil in last so it lightly coats and helps keep it from sticking to pan or foil. You may not need the full ¾ cup.
Instructions
Preheat oven to 325 degrees.
Mix all the dry ingredients first.
Stir in the wet ingredients. It comes together pretty easy. Line baking sheet with foil or parchment paper and spread on a full cookie sheet. Bake for 20 minutes. Remove after 20 minutes and stir. Place back in oven 5 more minutes. Let it cool for about 5-10 minutes and then dig in!
- Published in Recipes
Protein Muffins (several flavors)
If you’d like to purchase these Protein Muffins they are $4-$6 for a dozen.
BANANA
2 /1/2 cup oats (old fashioned kind, not quick cooking)
1c of plain low fat greek yogurt*
1/2 scoops protein powder
2 eggs
2 tbs stevia or truvia sweetener
1 1/2 tsp baking powder
1/2 tsp baking soda
3 bananas
350 15-20mins
CHOCOLATE
2 1/4 c oats
3 egg whites
1/4 cup unsweetened cocoa
1/2 cup unsweetened applesauce
1 tsp. vanilla extract
1/2 cup plain Greek yogurt (or regular plain low fat yogurt)
1/2 tsp cream of tartar (or 1-1/2 Tbsp. vinegar)
1-1/2 tsp. baking powder
1-1/2 tsp. baking soda
1/4 tsp. salt
1 cup hot water
1/4 cup sweetener of your choice stevia or truvia
2 1/2 scoop whey chocolate protein
1/4 cup semi-sweet chocolate chips (or use white chocolate or peanut butter chips!)
350 15-20 min
VEGAN PUMPKIN
1/4 C Splenda Brown Sugar Blend
1/4 c splenda
1 – 4 oz. jar baby food applesauce
2 tsp. ground cinnamon
1 ½ tsp. ground ginger
½ tsp. ground clove
1 tsp. baking powder
1 tsp. baking soda
½ tsp. salt
2 tsp. vanilla extract
flaxseed 4tbsp
3/4c water
1 – 15 oz. can of raw pumpkin
2 C oat flour
2 1/2 scoops protein -brown rice
½ cup almond milk
½ C chopped walnuts (optional) 350 degrees 20 min
PALEO
2 ripe mashed bananas
3 tbsp almond butter
6 scoops vanilla protein powder
1/2 cup almond meal
1/2 cup greek yogurt
3 tbsp ground flaxseed
1/2 cup liquid (almond milk or water)
1/2 tsp baking soda
a few shakes of cinnamon
stevia -25 drops
315 for 12 minutes or until done.
- Published in Recipes
Tuna Salad Apple Cups
Ingredients
] 1/2 fl oz Lemon Juice
] 1 dash Black Pepper
] 1 dash Salt
] 1 strip (4″ long) Celery
] 1/2 small (6-3/8″ long) Cucumber (Peeled)
] 3 tbsp chopped Onions
] 1/2 can (12.5 oz), drained Light Tuna Fish (Drained Solids In Water, Canned)
] 2 large (3-1/4″ dia) Red Delicious Apples
Directions
Mix all ingredients together.
Slice 2 apples from top & scoop out. Slice some & add to mixture.
Fill your apples and enjoy! 215 Calories 21g protein
- Published in Recipes
Quinoa Burger Patties
Ingredients
2 large Egg
1/3 cup Whole Wheat Flour
1/3 cup Parmesan Cheese (Grated)
1/4 cup Egg White
1 tbsp Parsley (Dried)
1/2 tsp Salt
1 cup, chopped Onions
3 tsp Minced Garlic
1/3 serving (serving = 2 tbsp) Ground Flax Seed
2.5 cup, cooked Quinoa (Cooked)
Directions
Mix together the eggs, egg whites, quinoa and salt. Then stir in everything else, flour last. Let sit a minute to absorb some moisture while you heat some oil (or non stick spray) in a pan on medium heat.
The batter will look very moist but they ended up being a little dry so if you want yours a little more moist, maybe add less flour or a little more egg whites or almond milk/water.
Form patties and place in heated pan and cover. Cook until really good and brown (this took a little time-about 10-15 minutes, you can always turn the heat up a little if you need to. Flip and cook the other side until they’re nice and brown. I divided my batter into 5 burger sized patties for each day of my work week. You could make them any size you’d like! If you made them smaller they probably wouldn’t take as long to cook.
They have a nice light crispy texture on the outside and the cheesy onion flavour is awesome!
- Published in Recipes
Protein Custard Puddings
Description
Get ready…CLEAN protein egg custard puddings! These are packed with protein!78 calories 8g protein 1g fat for 1.
Ingredients
5 large Egg White
1/2 tsp Nutmeg (Ground)
1 tsp Vanilla Extract
2 serving (serving = 1 packet) Stevia or Truvia
1 serving (serving = 1 scoop) Vanilla Protein Powder
1.5 serving (serving = 1 cup) So Delicious Unsweetened Almond Milk Plus
Directions
Preheat oven to 150c. In a large bowl, whisk together egg whites, stevia & vanilla. Pour the almond milk & 1 scoop of vanilla whey protein powder & shake for 10 seconds, pour into a saucepan, heat up to the boil and then remove from stove. Add almond milk to the egg mixture, few spoons at a time. Whisk while you’re adding, and try not to add too much all at once otherwise it will cook the eggs. Place six ramekins in a deep baking dish. Fill the mixture into the ramekins about two thirds full. (I don’t have ramekins, I have a baking tray for 12 ‘muffins’ worked great with this, as soon as the batter cooled enough they popped right out. You might want to use ramekins if you’re entertaining.)
Pour boiling water into the baking dish to surround the ramekins. Bake for 30 min. Remove from oven and wait for the ramekins to be cool enough to take out of the water. Chill in the fridge overnight for the next day! Serve with a sprinkle of nutmeg, fruit, or alone, whatever you like! Enjoy!
- Published in Recipes