Very Berry Frozen Yogurt

1 cup of plain fat free Greek Yogurt

1 cup of frozen berries of choice

2 tablespoons of stevia or honey

Blend all ingredients in magic bullet. Couldn't be easier!!

Banana Protein Pancakes and Mini Muffins

1/3 cup of oats

2/3 cup of liquid egg whites

1/3 over ripe banana

Put all ingredients in magic bullet or blender. Cook like a regular pancake. Makes 2 for around 200 calories. Can be made in advanced and frozen separately and then cooked in the toaster!

I use this same recipe to make mini protein pancakes in the oven! The portions at the top make 4 mini muffins or you could make 6 using these proportions below or double the recipe for a batch of 12.

1/2 cup of oats

1 cup of liquid egg whites

1/2 over ripe banana

*you can also add a tablespoon of stevia if you want them to be sweeter or fresh or frozen blueberries before cooking is a nice addition as well

Preheat oven to 350 degrees. Put all ingredients into magic bullet or blender and blend well. Spray muffin tray with non stick spray. Fill the cups 1/2 to 3/4 full.

Bake for 18 mins. Take out of pan and cool on rack before eating.  

I like topping mine with natural peanut butter and a couple of fresh banana slices. :)

Healthy Ways to Get Your Chocolate Fix

Chocolate Peanut Butter Fudgesicles

4 scoops of chocolate protein powder

2 tablespoons of natural peanut butter

¾ cup of egg whites

Blend ingredients in magic bullet or blender. Pour into popsicle making holders. Freeze and enjoy!! Recipe makes 8.  You can also omit the peanut butter for a chocolate only version.

Chocolate and Strawberry Greek Yogurt

1 cup of plain Greek Yogurt

1 tablespoon or 4 packets of stevia

1 teaspoon of cocoa

½ scoop of chocolate protein powder

Mix all ingredients and top with either fresh, chopped strawberries or raspberries or top with berry compote made from frozen strawberries or raspberries:

½ cup of frozen berries

1 tablespoon or 4 packets of stevia

Defrost berries in the microwave, add stevia and blend in bullet or blender!

Chocolate Peanut Butter Spread on Rice Cakes

1 scoop of chocolate protein powder

1 tablespoon of natural peanut butter

1 ½ tablespoons of unsweetened almond milk

2 plain rice cakes

Make a paste by mixing the protein powder, peanut butter and almond milk. Spread the mixture onto 2 plain rice cakes. You can also use the paste to dip apple slices in or I often eat it on its own when I want a sweet snack lower in carbohydrates and calories.

 1 tablespoon or 4 packets of stevia
1 1/2 scoop of chocolate protein powder
1 teaspoon of cocoa
Mix all ingredients and either add chopped strawberries or raspberries or top with compote made from frozen strawberries or raspberries:

1/2 cup of frozen berries
1 tablespoon or 4 packets of stevia
defrost berries in the microwave and add stevia, blend in magic bullet or blender!!


Guilt Free Chocolate Brownies

1 15 oz can of black beans rinsed and drained
3 eggs
3 tablespoons of coconut oil
1/4 cup of cocoa
1/2 -3/4 cup of stevia
1 tsp of vanilla(optional)

Preheat oven to 350. Blend beans with eggs in bullet or blender until mixture becomes a puree. In a bowl mix bean/egg mixture well with remaining ingredients. Spray 8x8 pan with non stick spray and pour in batter. Bake for 30-35 mins.

My Favorite Quick and Easy Pumpkin Recipes

Pumpkin Protein Pancakes

1/3 cup of oats

2/3 cup of liquid egg whites

1/3 cup of canned pumpkin

1 tablespoon or 4 packets of stevia

1 teaspoon of pumpkin pie spice

Blend all ingredients in the magic bullet or blender and cook like a normal pancake. This recipe makes two. Eat plain or top with Greek Yogurt. These can also be made in advance or frozen separately in ziplock bags and then reheated in the toaster.

Pumpkin Pie Smoothie

1 ½ cups of unsweetened almond milk

1/3 of a frozen over ripe banana

1/3 cup of pumpkin

1 teaspoon of pumpkin pie spice

1 scoop of vanilla or white chocolate protein powder

Put all ingredients in magic bullet or blender until fully blended! If you desire it to be sweeter you can also add stevia.

Pumpkin Greek Yogurt

¾ cup of fat free Greek Yogurt

¾ cup of canned pumpkin

½ scoop of vanilla or white chocolate protein powder

1/2 teaspoon of pumpkin pie spice

1 1/2 tablespoon or 6 packets of stevia

Simply mix ingredients together in a bowl and enjoy!

Pumpkin Oatmeal

1 cup of cooked oatmeal (place 1/3 cup of oats in a bowl with 2/3 cup of water, cook in microwave on high for 1 3/4min-2 ½ min depending on microwave)

¾ cup of canned pumpkin

1 teaspoon of pumpkin pie spice

1 ½ tablespoons or 6 packets of stevia

1 scoop of vanilla or white chocolate protein powder

Crustless Pumpkin Pie

1 cup of canned pumpkin

1/2 cup of unsweetened almond milk

3 tablespoons of stevia

1 teaspoon of pumpkin pie spice

1 egg 

Place ingredients in microwave safe bowl, mix well, cook on high in microwave for 8-10 minutes or until the sides of the pie start separating from the bowl. Remove from microwave and cover with plate for an additional 5 minutes to complete cooking the pie throughout. Eat warm or chill in fridge before eating!! You can also add 1 scoop of protein powder to the recipe before baking to make the pie into a mini meal or leave it out and enjoy it as a dessert on its own or with a little sugar free whipped topping!!

***For all of these recipes you can adjust the amounts of pumpkin pie spice and stevia to suit your taste!!

Pumpkin Spice Protein Muffins

1 cup of oat flour(blend oats in bullet or blender until the consistency of flour)

3 scoops of vanilla or white chocolate protein powder

1 tsp of cinnamon

2 tsp of pumpkin pie spice

1/4 tsp of salt

1 tsp of baking soda

3/4 cup of liquid egg whites

1 egg

1/2 cup of unsweetened almond milk

1/2 cup of stevia(I use truvia)

1 cup of canned pumpkin

Pre heat oven to 350. Mix dry ingredients together. Mix wet ingredients together in separate bowl. Combine all ingredients and mix well together. Spray muffin tray with non-stick spray. Pour mixture into muffin tray and bake for 20-25 minutes. Makes 12.