Ground Turkey Bites

March 21, 2012

4 bites is one 4oz serving

  • 1 lb of ground turkey 99% fat free
  • 3-4 tbsp Mrs Dash (choose your favorite flavor)
  • 3-4 tbsp salt and pepper to taste
  • 1/2 cup brown rice to half the mixture (optional if wanting t o include a complex carb)

Preheat oven to 350 degree. Mix all ingredients together. For low carb just use ground turkey. If adding carb, add 1/2 cup brown rice to half of the mixture. Roll into a heaping tbsp into the mini cupcake holder. Makes 16-18 depending on size of balls. Cook for 15 min or until done.

Gingerberry Cocktail

December 17, 2011

71 Calories

  • 1.5 oz vodka
  • 2.5 oz ginger ale (Hansens has diet ginger ale with no sugar or cals)
  • 1 oz light cranberry juice
Pour all ingredients in a glass over ice.

Fat Free Banana Loaf

  • 3 egg whites
  • 3 ripe bananas
  • ½ cup applesauce
  • ¾ cup Splenda or similar sweetener
  • 2 cups flour
  • 1 tsp baking soda
  • ½ tsp baking powder
  • Pinch of salt
  • ½ cup almonds or walnuts, chopped (optional)
Preheat oven to 325. In a medium bowl, beat the egg whites, and add the remaining wet ingredients (bananas, applesauce, splenda). Mix thoroughly. In another bowl, mix the rest of the ingredients. Then lightly blend all of the ingredients together, and pour the mixture into a loaf pan. Bake for 50min or until toothpick comes out dry. Enjoy!!

Cravings Quencher Cocktail

Drink 1 hour before you eat and will help to prevent you from overeating

  • 8 oz water
  • 1 scoop green powder
  • 1 tbsp ground flaxseed (you can get at Sprouts)
  • 1 scoop whey protein (low carb-vanilla)
  • Few dashes of cinnamon

Mix all in blender and drink immediately. Then chase with a glass of water and follow with the following supplements:

  1. 1 tbsp liquid calcium, 1 vitamin B complex, 1 digestive enzyme, 1 acidophilus capsule (good bacteria)

Mexican Frozen Chocolate Pudding (Guilt free dessert)

Serves 1

  • 2 scoops chocolate whey protein (low carb)
  • ¼ to ½ cup brewed coffee, cooled
  • ¼ cup instant oats, unflavored
  • ¼ cup low fat cottage cheese
  • 2 tbsp. sliced almonds
  • 1 cup fat free whip cream
  1. In a bowl, combine all ingredients except for whip cream. You may use a hand blender to mix until smooth.
  2. Add more coffee if too thick. Fold in whip cream
  3. Refrigerate overnight and serve or freeze for an hour.

No Bake Protein Bars

August 20, 2011

Serves 8

  • 2 cups quick oats
  • ½ cup all natural peanut butter
  • 4 scoops whey protein powder (flavor of your choice)
  • 1 tbsp ground flaxseed
  • ½ cup water
  • Knead all ingredients in a large bowl.
  • Line square baking pan w/ wax paper. Spread dough into pan with a spatula.
  • Freeze for 30 minutes. Remove and cut into bars.

Enjoy!!

Protein Brownie

Lettuce Wraps

Serves 1

  • 16 ounces ground turkey or ground chicken
  • 2-3 Tbsp taco seasoning
  • 1/2 cup salsa
  • 1 head of lettuce
Coat pan with Pam cooking spray and cook ground turkey or ground chicken until brown. Drain oil from meat and add taco seasoning, and salsa. Clean and separate lettuce leaves. Spoon meat into lettuce leaves, fold and enjoy.

Peach Crantini

Serves 4

  • 2 oz vodka
  • 2.5 oz light cranberry juice
  • 1/2 oz sugar free peach syrup
Add all ingredients to a cocktail shaker with ice and shake for 10-15 sec. Serve in martini glass.

Protein Popsicles

July 13, 2011

Serves 2

  • 1 cup egg whites (make sure it is pre-packaged, pasteurized liquid egg whites)
  • 2 scoops chocolate whey protein powder (or any flavor of your choice)
  • sweetener (optional)- splenda or stevia to add some sweetness
Blend all ingredients together in a blender and pour mixture into ice pop trays or Popsicle trays and freeze overnight. Enjoy!!

Mexican Frozen Chocolate Pudding

Makes 4 servings

  • 2 scoops chocolate whey protein (low carb)
  • ¼ to ½ cup brewed coffee, cooled
  • ¼ cup instant oats, unflavored
  • ¼ cup low fat cottage cheese
  • 2 tbsp. sliced almonds
  • 1 cup fat free whip cream
  1. In a bowl, combine all ingredients except for whip cream. You may use a hand blender to mix until smooth.
  2. Add more coffee if too thick. Fold in whip cream.
  3. Refrigerate overnight and serve or freeze for an hour.

Sweet Potato Spread

  • 2 medium sweet potatoes
  • 1 Carrot
  • 1 Onion
  • ½ cup water
  • 1 tbsp almond butter
  • ¼ tsp cumin
  1. In a saucepan, cover sweet potatoes with water and bring to a boil. Simmer over medium heat until potatoes are soft when pierced with a knife (about 30min). Remove from saucepan. When cool, remove skin.
  2. While potatoes are cooking, peel carrot and onion, and chop into small pieces. Place in another saucepan and cover with ½ cup water. Simmer until soft, about 8 min.
  3. Puree sweet potato in a food processor along with almond butter and cumin until combined. Add carrot-onion mixture and puree until smooth.

Chocolate Mint Protein Bites

July 12, 2011

Serves 1

  • 2 scoop Gaspari Nutrition Myofusion mint chocolate protein powder
  • 1-2 tbsp chocolate sugar free fat free instant jello pudding
  • 1/2 cup quick oats
  • 4 tbsp all natural peanut butter or almond butter
  • 2-3 packets of sweetener
  • 1/4 cup water (use water as needed to make dough like consistency)

Mix all ingredients together to make a dough like consistency- Make into golf ball size bites. Refrigerate for about an hour or overnight.

If you do not have mint chocolate protein you may use chocolate protein and add 1-2 drops of mint extract!!