Tuesday, December 31, 2013

Pumpkin Granola Bars with Chocolate

INGREDIENTS: (upper right picture)
3 1/4 cup oats
3/4 tsp pumpkin pie spice
3/4 tsp cinnamon
1/4 tsp nutmeg
1/2 tsp salt
1/2 cup pumpkin puree
1/2 cup applesauce
1/3 cup honey
1/2 cup 85% dark chocolate broken into pieces
1 tsp vanilla

1. Preheat oven to 350 degrees and grease an 8x8 pan.
2. Combine oats, spices and salt. Set aside.
3. Whisk pumpkin, applesauce, honey and vanilla until smooth.  Pour over the oats and stir well. Stir in the chocolate.
4. Press into the pan and bake for 25-30 minutes.  Let cool for 5 minutes on wire rack, cut, then remove from pan and let cool.  Makes 12 bars!

Thursday, December 12, 2013

Creamy mushroom and asparagus crusted chicken

1/2 cup diced mushrooms
8 stems diced asparagus
1 tbsp Dijon mustard 
1 1/2 tbsp Greek yogurt
2 chicken breasts

Mix mushrooms and asparagus together. Then mix in mustard and yogurt. 
Place the raw chicken breasts on a coated baking sheet. Sprinkle with salt and pepper if desired. Place mixture on top of chicken and cook for 15-20 minutes at 375 degrees. Enjoy!!

Saturday, December 7, 2013

Pumpkin Pancakes

These Pancakes are moist and delicious and will for sure be a favorite!

1/2 cup plus 1 Tbsp oats turned into a flour
1 tsp baking powder
1 Tbsp granulated sweetener
1 Tbsp greek yogurt
1/4 cup pumpkin puree
1/4 cup almond milk
2 egg whites
Cinnamon and pumpkin spice to taste

Optional Topping:
1/2 cup greek yogurt
1 tsp vanilla
2 tsp granulated sweetener
4 Tbsp almond milk

Mix everything in blender and fry in a pan in some coconut oil or use a cooking spray.  About 45seconds to a minute each side.

Top with the greek yogurt optional topping or syrup and DIG IN!!!

Friday, November 15, 2013

Pumpkin Oatmeal

Combine 1/2 cup oatmeal with 1 cup of water.  Microwave until it is cooked through.

Then mix in 1 TBSP ground up flax seed, 1 TBSP maple syrup, cinnamon and pumpkin pie spice to taste.

I then added a handful of walnuts, and 1/2 cup pumpkin puree.

SOOOO much better than pumpkin pie!!!

Monday, September 23, 2013

Carrot Cupcakes/Muffins

This recipe is YUMMY!!!  It is a cupcake recipe but to me it is too dense for a cupcake so I am going to go ahead and call it a muffin!  ENJOY!

Cooking spray/muffin tin liners
3 large carrots trimmed and peeled
1 1/4 cups whole wheat pastry flour
1 tsp baking powder
1/4 tsp baking soda
1 tsp cinnamon
1/2 tsp ground ginger
1/4 tsp cloves
1/4 tsp salt
2 large eggs
2/3 cup maple sugar
1/4 cup safflower oil

1/4 cup low fat plain yogurt
1/2 cup cream cheese (1/3 less fat)
1/4 cup honey
orange zest (to taste)

1. Preheat oven to 325 degrees and put muffin liners/spray the muffin tins.
2. Prepare the carrots and set aside.
3. Whisk together dry ingredients and set aside.
4. In a different bowl, whisk wet ingredients or use a blender/food processor to do so until smooth.
5. Add the dry ingredients in 3 different batches to the wet ingredients and mix by hand.  Then fold in the carrots.
6. Transfer to the pan and bake until a toothpick comes out clean (about 12-18 minutes depending on your oven)  Makes 12 muffins for 175 calories each.

7. In a food processor mix the topping ingredients until smooth.  Spread over the top of each muffin.


Friday, September 6, 2013

Shakeology Mug Cake (Peanut Butter optional!)

-1 scoop chocolate shakeology or a protein powder you like
-1/4 tsp baking powder
-dash of salt
-1 tablespoon cocoa powder (if you want extra chocolatey!)
-2 egg whites (or go vegan and use 1 tbsp ground flax seed with 3 tbsp water)
-dash of of maple syrup
-1 tablespoons almond milk (or your preference)
-splash of vanilla
-1 Tablespoon of PB or almond butter if you want
-dash of cinnamon if you want

-spray a mug with cooking spray
-In a bowl, mix together all ingredients (minus PB) then transfer over to coated mug. 
-Add the PB to the center and push it down a little.
-Microwave for 60-90 seconds and you have heaven in a mug!!  The cake will start to peel away from the outside of the mug PB turns into a gooey filling.
You can turn it out onto a plate or eat out of the mug!

Friday, August 9, 2013

Oatmeal Blueberry Muffins


-1/2 cup whole wheat flour, OR oat flour
-1/2 cup oats
-1 tsp baking powder
-1 tsp baking soda
-2 tsp cinnamon
-2 tbsp ground flax seed
-3 egg whites
-1 tsp vanilla extract
-1/4 cup honey
-1/2 cup unsweetened applesauce
-2 tbsp sugar
-however many blueberries you want!

1. Preheat oven to 350 degrees and spray mini muffin tins with cooking spray.
2. Mix all dry ingredients together
3. Mix all wet ingredients together
4. Combine wet and dry ingredients.  fold in blueberries.
5. Place in mini muffin tins and cook for about 9 to 10 minutes.
6. Let cool in tray for 1 additional minute then remove to a cooling rack

Oatmeal Cookie Ice Cream Sandwiches


-cooking spray
-1 1/4 quick cook old fashion oats
-1/2 cup whole wheat pastry flour
-2 tsp flaxseed meal
-1 tsp cinnamon
-1/2 tsp baking powder
-1/4 tsp sea salt
-1/4 cup raw honey
-1 large egg white
-2 tsp unsalted almond butter
-1 tsp vanilla extract
-1/4 cup dark chocolate chips


1. Preheat oven to 350 degrees and lightly spray 2 baking sheets with cooking spray
2. In a large mixing bowl combine oats, flour, flaxseed meal, cinnamon, baking powder and salt.
3. In a small mixing bowl whisk together honey, egg white, almond butter, and vanilla.
4. Add egg mixture to dry ingredients all at once and combine. Stir in chips.
5. Divide batter equally into 16 mounds (about 1 rounded tcsp) and arrange evenly on baking sheets.  Using the back of a slightly dampened spoon, flatten each mound into 2 1/2 inch circles.  Bake 9 to 10 minutes.  Cool on sheets for an additional 10 minutes then remove to racks to cool. 
6. Use your favorite ice cream or frozen yogurt to make ice cream sandwiches!!

Saturday, August 3, 2013

Zucchini Pasta

-Marinara Sauce
-Creme Cheese
-Milk (I used almond milk)
-Parmesan Cheese

For Pasta: Cut Zucchini into strips as if it were long pasta.  Saute for several minutes stove top. Set aside.

For Sauce: Saute a diced onion, then about a 1/2 cup fat free cream cheese and about 1/2 cup milk.  Reduce.  Add spices to taste. Add a tablespoon of Parmesan cheese if desired.

Pour sauce over Pasta and Enjoy!  Use Marinara sauce as an alternative!  YUMMMMMM

Thursday, July 25, 2013

Black Bean Cake Brownies

These brownies will satisfy any chocolate craving!!  They are so good and good for you!  I was excited to try this new recipe out and happy that they tasted just as good as they look.  You can not even tell it is made with black beans!


1 can black beans, drained and rinsed
2 eggs
2 egg whites
1 Tbsp coconut oil
2 Tbsp almond butter
1/2 cup cocoa
1/4 tsp salt
1 tsp vanilla
2/3 cup stevia
1/2 tsp instant coffee
1 1/2 tsp baking powder
mini dark chocolate chips (topping)


1. Preheat oven to 350 degrees
2. Combine all ingredients (except chips) in a blender/food processor
3. Pour batter into a 8in baking dish sprayed with Pam
4. Place chips on top
5. Bake 12-15 minutes


Friday, July 12, 2013

Mango "Salsa"

This is so refreshing and perfect during any time of year.  You are supposed to have it with chips but I just ate it alone. You can also mix with a little quinoa and make it a meal!  YUMMY!!

1 can black beans
about 3 mangos
1-2 red peppers
Fresh Cilantro (to taste)
Fresh Lime juice (to taste)
about 1/2 red onion


Thursday, July 4, 2013

Chocolate Banana Pancakes

These are absolutely incredible!!!!  MUST TRY!!!

1/2 cup oats
1/2 TBSP cocoa
1 tsp baking powder
1 TBSP granulated sweetener
2 egg whites
2/3 medium banana
2 TBSP unsweetened almond milk (or water)

Topping: 1/3 cup greek yogurt, 1/3 cup cottage cheese, 2-3 TBSP sugarfree maple syrup

Mix ingredients with a hand blender until smooth. Fry in a pan in some coconut oil about 30-45 seconds each side

Thursday, June 27, 2013

Crusted Asparagus


15 asparagus spears, bottoms cut off
2 tbsp greek yogurt
¼ cup egg whites
2/3 cup oats, lightly pulsed in processor
1/3 cup bread crumbs (I used panko for added crunch)
1 Tbsp chia seeds
 Salt and pepper
Garlic powder
Olive oil cooking spray


1.       Preheat oven to 400 degrees
2.       Combine yogurt and egg whites in a long container for dredging
3.       Combine oats, bread crumbs, chia seeds, garlic powder, salt, pepper in a separate long container for dredging.
4.       Dredge each spear through liquid mixture then dry, covering completely
5.       Transfer to a baking sheet lines with foil and sprayed with cooking spray. Repeat for each spear. Spray all spears with olive oil cooking spray.
6.       Bake 15-20 minutes until brown and crisp

Quinoa Stuffed Bell Peppers


1 medium onion, chopped
3 cloves garlic, finely minced/smashed
1 Tbsp Olive Oil
3 ribs celery, chopped
6 Roma tomatoes diced
1 can black beans, rinsed, drained
1 1/2 cups cooked Quinoa
3 large red bell peppers, halved lengthwise, ribs removed
1/4 fresh basil chopped
Cheese if you wish (grated parmesean)
Vegetable or Chicken broth
Salt and pepper to taste


1.    Heat oil in saucepan over medium heat.  Saute garlic, onion, celery for 5 minutes.  Add basil, salt, pepper, cook additional minute.
2.    Stir in tomatoes and cook for several minutes
3.    Stir in black beans and cooked quinoa
4.    Add Cheese if you wish
5.    Fill each halved bell pepper
6.    Put in 350 degree oven in a baking dish that has about 1/4 broth on bottom
7.    Cover with foil and bake for 40 minutes
8. Uncover, grate a little parmesean cheese on top, and then broil for 5 minutes. 

Monday, June 3, 2013

Clean Eating Carmel Popcorn

OH MY GOODNESS THIS IS AMAZING!!! Satisfies late night snacking!!


1/4 cup almond butter or peanut butter
1/2 cup honey
8-10 cups popped popcorn
1.In a small pot, warm the honey on high heat. 
2.Bring it to a boil. Let it boil up in the pot about 1 inch and then quickly remove from heat.  
3.Stir in nut butter with a whisk and whisk until smooth. Should be “pourable”. 
4.Pour over the popcorn and mix with a spoon. The mixture is hot, so don’t be tempted to mix with your hands.

Coconut Crusted Honey Lime Chicken

Another simple recipe with only 5 INGREDIENTS!!

6 Chicken Tenders
4 Tablespoons unsweetened coconut flakes
4 Teaspoons Honey
1/2 unsalted rice cake (mashed up)
1/2 lime

1. Toast Coconut flakes stove top for a couple minutes then mix with crushed rice cake
2. Coat both sides of chicken with this mixture and place on greased cookie sheet.
3. Drizzle top with honey and press down.
4. Squeeze half a lime on top.
5. Bake at 350 for 15 minutes.  I then put under broiler for a couple to make it even more crispy...your choice!  ENJOY!

Crispy Cinnamon Apple Chicken Tenders


6 Chicken Tenders
1 Gala Apple
1 Brown Rice Cake
1 Tablespoon Honey
2 Teaspoons Cinnamon

1. Finely dice apple in express food chopper (or a Ninja)
2. Grind rice cake in chopper with the apple (if you do not have a chopper then just pound the rice cake to crumble it and mix with finely diced apple)
3. Place raw chicken on greased cookie sheet then add apple rice cake mix to the top and pat down.
4. Top it off with honey drizzled on and cinnamon.
5. Bake at 350 for 15-20 minutes.

Can serve with greek yogurt honey dipping sauce if you would like!

Thursday, May 30, 2013

Banana Oatmeal (Raisin or Chocolate Chip) Cookies


3 mashed bananas
1/3 c applesauce
2 c oats
1/4 c almond milk
1/2 c raisins
1 tsp vanilla and cinnamon


1. Mix all ingredients together adding either raisins or chocolate chips or leave it plain
2. Bake 350 degrees for 20 to 25 minutes.


Chicken Salad Lettuce Wraps

These wraps are so easy to make and soooo good!  No real measurements but I chopped up cooked chicken, diced celery, raisins, avocado, non fat plain Greek yogurt, salt, pepper, chili powder all mixed up and wrapped in lettuce!  You can add craisins or nuts too for added flavor.  Enjoy!!

Sunday, May 19, 2013

Yogurt Popsicles

Healthy treat to have and very refreshing!

-plain nonfat organic yogurt
-strawberries, diced up
-muesli or grape nuts cereal

1. Fill popsicle holder with some yogurt
2. Layer in fruit and muesli
3. Add more yogurt
4. Add more fruit and muesli
5. Finish with yogurt
6. Freeze for about 2 hours till set!  ENJOY!!

Celery “Penne” (as a pasta substitute)

- basic recipe, add chicken or other protein sources you like to get a higher amount of protein

TOTALLY satisfied my craving for pasta!

INGREDIENTS (3 servings):
- 600 g celery, trimmed and cut into 5cm pieces (+- 15 stems)
- 1 onion (+- 250 g)
- 2 garlic gloves (minced)
- 800 g can chopped tomatoes in juice
-50 g fresh coriander (chopped) or if you don’t like coriander you can use flat-leaf parsley or basil 
- fresh black pepper

- Bring a pot of salted water to a boil. Add the celery and cook until just tender when pierced with a knife. Remove from the heat and drain.
- Heat up a non-stick pan over medium heat. Add the garlic gloves and onion. After 2 minutes add the chopped tomatoes in juice and half the coriander and fresh black pepper. Stir together, then stir in the celery. Cook, stirring often, until the tomatoes have cooked down, about 10 minutes. Taste and adjust the seasonings. Stir in the remaining parsley just before serving.

Nutritional facts (1 serving):
Energy: 117 cal
Protein: 6.4 g
Carbohydrates: 20 g (sugar 12 g)
Fat: 1.3 g (saturated 0.1 g)
Fiber: 10 g