Pumpkin Spice Protein Bars

Ingredients:
1/3 Cup of  Ideal Sweetener
1 teaspoons Ground Cinnamon
3/4 teaspoon Ground Ginger
1/4 teaspoon Ground Clove
Dash of All Spice
Dash of Nutmeg
1/2 teaspoon Baking Powder
1/2 teaspoon Baking Soda
1/4 teaspoon Salt
2 teaspoons Vanilla Extract
2 oz Baby Food Applesauce
2 Large Egg Whites
8 0z  of Raw Pumpkin (1/2 can)
1 Cups Oat Flour
1 Scoops Vanilla Whey Protein
1/4 Cup Unsweetened Almond Milk
1/4 Cup Chopped Walnuts (Optional)

Directions:
Preheat oven to 350 degrees and spray a 9x9 Pyrex dish with non-stick spray. Combine first 11 ingredients and mix well. Add final 3 ingredients (and walnuts) and mix until incorporated. Spread batter into Pyrex dish and bake for 25-30 minutes.

Makes 12 squares

Nutrition: 1 square
Calories: 47
Fat: .7 grams
Carbs: 8 grams
Protein: 4 grams

Nutrition with walnuts:
Calories: 63
Fat: 2.3 grams
Carbs: 8 grams
Protein: 4 grams

Helpful Hint: Batter will be thick but if too thick, supplement with Almond Milk. Increase spices to taste. Baking time will vary. Love pumpkin spice? Double the recipe and use a 9x13 Pyrex dish.

Egg and Cheese Quinoa Cups

Ingredients:

2 cups Cooked Quinoa

2 Whole Eggs

2 Egg Whites

1 cup Grated Sharp Cheddar Cheese (2%)

1/4 cup Italian Parsley, Chopped

1/4 cup Green Onions, Sliced

Dash of Pepper

Directions:

Mix all ingredients together. Scoop into muffin tin that has been sprayed with non-stick cooking spray. Bake at 350 degrees for 15-20 minutes. Serves 12.

Helpful Hints:

This is a quick and easy recipe to make ahead for breakfast and is a great before or after workout snack. These also freeze really well for later use. 

Nutrition:

1 Quinoa Cup= 1 Serving

Calories: 58

Fat: 2 g

Carbs: 6 g

Protein: 4 g

Rosemary Garlic Pork Tenderloin with Caramelized Garlic and Onion Brussels Sprouts

Ingredients:
1 lb Organic Pork Tenderloin
4-5 Cloves of Garlic, Minced
2 tbsp Rosemary, Chopped (4-6 stems)
2 tbsp Olive Oil
Sea Salt
Pepper

Directions:
To marinate: combine garlic, rosemary and olive oil in a small bowl. (Mixture will not be very wet.) Lay plastic wrap out and place the tenderloin on it. Salt and pepper one side and add 1/2 of the marinade. Flip tenderloin to other side and repeat. Wrap the tenderloin tightly in plastic wrap and place in the refrigerator to marinate for at least 4 hours. Over night is best. 

To cook: Preheat over to 425 degrees. Unwrap tenderloin and place in a roasting pan or pyrex dish. Cook until internal temperature reaches 140 degrees. Let meat rest for 5 minutes before carving. (After resting, internal temperature should be 145-150 degrees.) 

Serve with caramelized garlic and onion brussels sprouts and brown rice.

Nutrition:
Serves 4
Calories: 140
Protein: 23g
Carbs: 0g
Fat: 4g

Helpful Hints:
Be very conscious of the internal temperature as pork can become dry and tough. Pork may be slightly pink with this method but has reached the correct temperature to kill trichinosis. 


Caramelized Garlic and Onion Brussels Sprouts

Ingredients:
1 Package of Brussels Sprouts, washed and cut in half
1/2 Sweet Onion, Diced
4 Cloves of Garlic, Minced
2 tbsp of Olive Oil
Salt and Pepper to Taste

Directions:
Heat olive oil in a non-stick frying pan on medium heat. Add garlic and onion to olive oil and cook until almost caramelized (light brown). Add brussels sprouts and salt and pepper. Stir occasionally. Cover and cook until tender.

Helpful Hint:
My preference is to cut the stem off. I find a wooden spoon works best for this recipe and be careful not to over cook or sprouts will become mushy.

Chocolate Chocolate Chip Protein Pancakes

Ingredients:
4 Egg Whites
1 Whole Egg
1 Scoop Chocolate Protein Powder
1 tbsp Dark Chocolate Chips (70% Dark Chocolate)
Splenda, Ideal or Truvia to taste is desired

Directions:
Whisk whole egg and egg whites together in a bowl. Add other ingredients and combine. Preheat a non-stick skillet sprayed with non-stick cooking spray on low-medium heat. Pour mixture into skillet and cook to desired doneness. For best results, you will want to flip the pancake. Serve with raw nut butter and sugar free syrup.

Helpful Hints:
I would suggest using a whey isolate protein powder because it is higher in protein and lower in carbs than regular protein powder. However, either will work.

Tomato Basil Omelet

Ingredients:
2 tbsp of Diced Canned Tomatoes
2 tbsp of Juice from Can
1/2 cup of Fresh Basil Leaves
1 tbsp of Fresh Rosemary
1-2 Cloves of Garlic
1 tbsp of Olive Oil
5 Egg Whites
1 Whole Egg
Salt and Pepper

Directions:
Mince garlic, chop rosemary and prepare basil leaves. In a medium bowl, whisk together egg whites, egg and tomato juice. Preheat non-stick fry pan with olive oil on medium heat. Add rosemary and cook for 30 seconds. Add tomatoes, garlic and basil. Cook for approximately 3 minutes or until tomatoes are are soft and flavors infused. Add egg mixture to pan, cover with lid and cook until top is fully cooked. (Approximately 6-8 minutes.) Add salt and pepper to taste. Serve with turkey bacon and fruit. Enjoy!

Serves 2.

Protein French Toast

Ingredients:
10 Slices Low Calorie Bread (Nature's Own has several options that are 50-60 calories per slice)
1 Whole Egg
5 Egg Whites
1/2 cup Unsweetened Almond Milk
1/4 cup Vanilla Protein Powder
1/2 cup Ideal No-Calorie Sweetener
1 tsp Vanilla
1 tbsp Cinnamon

Directions:
Preheat skillet on medium-low heat and spray wit non-stick cooking spray. In a large bowl, whisk together egg and egg whites. Add all other ingredients and whisk until combines. Dip slices of bread into egg mixture and cook until golden brown on both sides. Top with  fruit and sugar-free syrup. Enjoy!

Nutrition:

Serving Size: 2 Pieces

Calories: 160

Protein: 16g

Fat: 3.5 g

Carbs: 21g

Coconut Haystack Protein Cookies

Ingredients:

5 oz  Bag Unsweetened Flaked Coconut 
1 cup No-Calorie Sweetener 
1 scoop Vanilla Protein Powder 
1/4 tsp salt 
1 cup Sliced or Chopped Almonds 
5 Egg Whites 
Non-Stick Spray 

Directions: 
1. Preheat oven to 325 degrees and spray 2 large baking sheets with non-stick spray.
2. Spread coconut on baking sheet and toast in the oven until lightly browned. 
3. Transfer the toasted coconut to a large bowl. 
4. Next, lightly toast the sliced/chopped almonds in oven. (The almonds should be toasted just enough to enhance the flavor but not add much color.)
5. While the almonds toast, add the sweetener, protein powder, and salt to the coconut 
and stir until evenly distributed. 
6. Remove the almonds from the oven and let cool. 
7. Stir in almonds and egg whites. Mix until well incorporated. 
8. Use a tablespoon to drop the cookies onto the cookie sheet. 
9. Bake for 20 to 25 minutes. 

Nutrition: 
Recipe makes approximately 20 cookies 
Calories: 56 
Protein: 3 g 
Carbs: 3 g 
Fat: 3 g 

Helpful Hints: 
Be sure to let the toasted almonds cool before you stir them into the batter or they will 
cook your egg whites! These cookies won't spread like normal batter and will retain the shape they were dropped in. 

Chocolate Protein Bars

I love to make my own protein bars because there are no additives or preservatives.  I think you will find they hit the spot for that afternoon sweets craving!

Ingredients:
1 cup Oat Flour
2 scoops Vanilla Whey Protein Powder
1/2 tsp Baking Soda
1/4 tsp Salt
1/2 cup of Splenda (or no calorie sweetener of your choice)
4 Egg Whites
8 oz Berry Flavored Baby Food
3 tbsp Unsweetened Baking Cocoa
4 oz Water

Directions:
1. Preheat over to 350 degrees.
2. Mix dry ingredients together in a large bowl.
3. Mix wet ingredients together, including Splenda, in a medium bowl.
4. Add wet ingredients to dry ingredients and mix well.
5. Spray 8x8 baking dish with non-stick butter spray and add batter to dish.
6. Bake 20-30 minutes in oven or until tester comes out clean.

Makes 16 squares. Serving Size: 2 squares. Must be refrigerated.

Nutrition:
Calories: 96
Fat: 1.4 grams
Carbs: 12 grams
Protein: 10 grams

Sweet and Sour Chicken

Ingredients: 
24 oz. (3-4) Chicken Breasts 
2 tsp Garlic Salt 
1/2 tsp Black Pepper 
1/2 cup Low-Sodium Chicken Broth 
1/2 cup White Vinegar 
1/2 cup Splenda or Xylitol
1 tbsp Low-Sodium Soy Sauce 
3 tbsp Low-Sugar Ketchup 
Arrowroot 
Cooked brown rice and veggies, for presentation 

Directions: 
1. Cut chicken into bite-sized pieces and place in a large bowl. 
2. Season the chicken with the garlic salt and pepper, turning to coat. 
3. Cook the chicken over medium/high heat until done (no pink centers). 
4. Meanwhile, whisk together chicken broth, vinegar, sweetener, soy sauce, and ketchup 
in a medium sauce pan. 
5. Bring sauce to a boil and then turn to low heat. Add the arrowroot a little at a time, 
whisking briskly. Add until sauce thickens to your liking.
6. Let the sauce set up by continuing to stir for about two minutes. 7. Pour sauce over cooked chicken and serve with brown rice and vegetables. 

Helpful Hints:
1. Make sure to cut and prep your chicken before you start adding the spices. Cut the 
chicken into bite-sized pieces, remove any excess fat, and wash if needed. 
2. Coat the chicken evenly to share the spices all over the meat. While the chicken cooks, 
you can start your sauce. The timing should be about perfect. 

Nutrition: 
Makes 4 servings 
Calories: 186 
Fat: 5 g 
Carbs: 1 g 
Protein: 33 g 

This is an adaptation of Jamie Eason's Recipe. Enjoy!

Italian Turkey Meatballs

Usually, I am not a fan of turkey meatballs or burgers because they are dry, tasteless and have the density of a hockey puck. I experimented a bit to end up with this recipe and I think you will like it!

Ingredients:
1 Package of Extra Lean Ground Turkey Breast
1 Medium Zucchini, Minced or Grated
1/2 cup Quick Cooking Oats
1/2 tsp Garlic Powder
1 tsp Onion Powder
1 tsp Dried Basil
1/2 tsp Dried Oregano
1/4 tsp Salt
1/2 tsp Black Pepper

Directions:
Set oven at 400 degrees.
In a large bowl, combine all ingredients. Form into 6 meatballs, mixture will be moist. 
Place meatballs in a muffin pan that has been sprayed with non-stick spray. Bake for 25-28 minutes or until done.  Serve!

Nutrition Facts:
Makes 6, 4 oz meatballs
Serving Size: One Meatball
Calories: 129
Protein: 26.8 Grams
Carbs: 4.5 Grams
Fat: 1.91 Gram

Helpful Hints:
This recipe can be used for smaller meatballs; I just like the 4 oz size for meal planning. If you choose to make burgers, omit the quick cooking oats and it will make 4 patties. You can always double it too! This is an adaptation of a recipe by Jamie Eason.
Enjoy!

Chicken Caesar Parmesan Meatballs

Chicken Caesar Parmesan Meatballs

I love things that are quick, easy and I want to eat repeatedly. This recipe is one of them! It is low fat, low calorie and big on taste!

Ingredients:

2 lbs Ground Chicken Breast

3 Egg Whites

1 cup Quick Cooking Oats
2 tbsp Non-Fat Caesar Dressing (I like La Madeleine's)
4-5 Cloves of Garlic, Minced
4 tbsp Low-Fat Parmesan Cheese

Directions:
1. Preheat oven to 425 degrees.
2. Spray muffin pan with non-stick spray.
3. Combine all ingredients together in a large bowl.
4. Roll meatballs and place in muffin pan.
5. Bake for 20-25 minutes, or until golden brown.

Helpful Hint: I let them cool and use a teaspoon to remove them from the pan.

Nutrition Facts:
Serving Size:1
Calories: 110
Fat: 1.6 grams
Carbs: 5.3 grams
Protein: 23 grams

Cinnamon Swirl Protein Bread

Have you been looking for a sweet treat that won't break the caloric bank? If so, this could be the one! I make this every week and my whole house smells like yummy cinnamon rolls. Plus, this is my boyfriend's absolute favorite, so he is happy. Pair this with some egg whites for a healthy breakfast or eat it alone for a mid-morning pick me up! It can be eaten cold or hot but must be kept refrigerated or frozen since there are no preservatives.

Ingredients:
Ideal (Xylitol)
Oat Flour (Bob's Red Mill, Whole Grain Oat Flour)
Vanilla Whey Protein Powder(EAS Vanilla Whey Protein Powder)
Cinnamon
Baking Powder
Kosher Salt
2 Egg Whites
Unsweetened Almond Milk (Almond Breeze)
1 4oz Container Baby Food Apples
1/4 cup Low Sugar Vanilla Yogurt

Preheat oven to 350 degrees. Spray an 8x8 inch Pyrex dish with non-stick spray.

In a small combine: (whisk together and set aside)
1/3 cup Ideal (Xylitol)
2 tsp cinnamon

In a large bowl combine: (whisk together)
1 1/2 cups of oat flour + 2 scoops of vanilla whey protein
1 tbsp baking powder
1/2 tsp salt
1/2 cup Ideal (Xylitol)

In a medium bowl combine: (whisk together and add to large bowl)
2 egg whites
1 cup unsweetened almond milk (Almond Breeze)
1 4oz container of baby food apples and 1/4 cup low sugar vanilla yogurt

Pour shallow layer of batter into Pyrex pan (about 1/4 of batter). Sprinkle heavily with half of cinnamon/sugar mixture. Add remaining batter and cinnamon/sugar mixture on top. Draw a knife through batter to marble. Bake for 20-30 minutes, cake tester should come out clean. (I have had it take up to 40 minutes, so don't worry if it does.) If you can remember, turn pan half way though baking so you don't have hot spots. Bread will be dense. Set on rack to cool for at least 10 minutes. Makes 16 squares.

Serving Size: 1 square
55 calories
1 gram of fat
5 grams protein
8 grams carbs

Helpful Hint: I have attached links to some ingredients you may not be familiar with. The oat flour, protein powder and almond milk can be found at your favorite grocery store. H.E.B. tends to have the best retail prices. Xylitol can be found at any nutrition store like Nutrition Depot or GNC. I prefer to order the oat flour and Xylitol online at www.iherb.com because it is less expensive and shipping is fast and free on orders over $20. And I must give credit where credit is due: this is an adaptation of a recipe that Jamie Eason created.

Sesame Soy Kale Chips

Are you looking for a quick, healthy, crunchy and tasty snack? If so, this will satisfy your craving and is packed with vitamins!

Ingredients:

1 large bunch of kale cut from stems and into small pieces

1 tbsp olive oil

1 tbsp low-sodium soy sauce

1 tsp garlic powder

1/2 tbsp sesame seeds

Sea salt and black pepper to taste

Directions:

1. In a large bowl, combine all ingredients.

2. Using your hands, toss kale so every piece is fully coated with olive oil.

3. Lay kale in a single layer on a baking sheet.

4. Bake for 15-20 minutes at 325 degrees until lightly crispy.

Helpful Hint: You may want to lightly spray your baking sheet with non-stick spray. Also, bake longer if you want crispier chips. Store in sealed container for up to a week.

Nutrition Facts Per Serving:

Makes 2 servings

Calories: 133

Fat: 9 grams

Carbs: 13 grams

Protein: 4 grams

Roasted Sweet Potato and Kale Salad

This is the first Recipe of the Week! I will only be posting recipes I have made and like because there is nothing worse than spending money and time on one that doesn't taste like anything or is just bad. If you have never tried or cooked kale, this is a great place to start! Enjoy!

Ingredients:
1 medium  sweet potato, peeled and diced
1/2 sweet onion chopped
1 small head of kale
1 tbsp or more garlic, minced
1 tbsp olive oil
1 tbsp balsamic vinegar
salt and pepper, to taste

Directions:
1. Preheat oven to 400 degrees.
2. In a medium bowl, mix 1/2 tbsp of olive oil with salt and pepper.
3. On a baking sheet, spread sweet potatoes in a thin layer and roast for 30 minutes, or until lightly brown and tender. (I like mine a little crisper so I will roast longer if necessary.)
4. While the potatoes roast, heat 1/2 tbsp olive oil in a pan over medium heat.
5. Add garlic and onions and saute until carmelized.
6. Cut kale leaves from stem and into bite size pieces. Add to pan with garlic and onions and cook until wilted.
7. Pour kale and onion mixture into a large bowl and drizzle with balsamic vinegar. Sprinkle with salt and pepper.
8. Add roasted potatoes to bowl and mix.
9. Place bowl in refrigerator until salad has cooled to desired temperature.

Nutrition Facts per serving:
Recipe Serves 4
Calories: 81.5
Fat: 4.3 grams
Carbs: 10.3 grams
Protien: 1.3 grams