2 Minute Pumpkin Protein Muffins

1/2 cup of oats

1 cup of liquid egg whites

1/2 cup of canned pumpkin

1/2 teaspoon of pumpkin pie spice or cinnamon

3 tablespoons of stevia

Pre heat oven to 350 degrees. Put all ingredients into magic bullet or blender. Spray muffin tray with non stick spray. Fill 6 muffin tins 1/2-3/4 full with batter. Bake for approx 22 min. Cool on rack.

 I like eating mine either plain or topping with a dollop of greek yogurt sweetened with stevia!

Each muffin ends up being approx 53 calories, 7g of carbs, 5.5g of protein with less than 1g of fat.

Whole Wheat Oatmeal Brown Bread

You will need:

3 cups of oats

4 cups of whole wheat flour

1/2 cup of molasses

1 pack of yeast

2 tablespoons of oil

1 tablespoon of agave nectar or honey

1/2 tsp of salt

2 cups of boiling hot water

1/2 cup of luke warm water

Place 1 cup of oats in mixing bowl and add 2 cups of freshly boiled water.

Stir and add in 2 tablespoons of oil and 1/2 tsp of salt. Set mixture aside.

In a separate bowl pour in 1/2 cup of warm water. Sprinkle 1 packet of yeast over the water.

Drizzle 1 tablespoon of agave or honey over the top of the yeast.

Leave both mixtures to set for 10-15 mins or until the yeast mixture is foamy

and the oat mixture is luke warm.

While mixtures are setting you can grind the remaining 2 cups of oats in the magic bullet or blender into oat flour and set aside.

Add the oat mixture to the water and yeast mix. Pour in the 1/2 cup of molasses and mix well. Add in the oat flour and stir. Add 3 cups of whole wheat flour (I use white whole wheat flour which is a lighter whole wheat flour that is still unbleached but I've also used plain whole wheat flour)

Mix the the flour throughout the dough.

Spread 1/2 cup of whole wheat flour out on a clean work surface. Put the dough onto the surface. Knead for 5 minutes occasionally adding some of the remaining flour as the dough becomes sticky. I usually have about 1/4 cup of flour left at the end but you may need the whole 4 cups depending on the flour used.

Clean the bowl and spray with non stick spray. Put the dough in the bowl and cover the top of the bowl with plastic wrap. Let rise for 1 hr in a warm place.

Split the dough into 2 and place into 2 bread pans sprayed with non stick spray.

Cover bread pans and let rise for an additional hr.

Pre heat oven to 350 degrees. Uncover bread and place in the oven to cook. Bake for approx 35 mins.

 Place bread on cooling rack as soon as it comes out of the oven and butter

the top to prevent it from being dry.

This bread also makes amazing grilled cheese sandwiches!! My kids love them!

Good for you Chocolate Pudding

1/2 of a ripe avocado

2 tablespoons of natural peanut butter

1/4 cup of unsweetened almond milk

1 tablespoons of cocoa

2 tablespoons or 8 packets of stevia

1 scoop of chocolate protein powder

Put all ingredients in magic bullet or blender until mixture is smooth with no avocado chunks remaining! For a lower calorie version you can also leave out the peanut butter. Another good version is Chocolate banana pudding made by omitting the peanut butter and adding 1/3 of a frozen over ripe banana to the mixture before blending. I also sometimes add 1/4 teaspoon of cinnamon and 1/2 teaspoon of vanilla to the recipe when I want a little extra flavor. You can also add chopped fresh strawberries or raspberries to the pudding for a sweet chocolate berry treat.

Not so Naughty Chocolate Cheesecake

1/2 cup of fat free cream cheese

1 scoop of chocolate protein powder

4 packets of stevia

1/2 tablespoon of milk or milk substitute (I use unsweetened almond milk)

Put cream cheese and protein powder in a bowl and mix well. Add in the stevia and milk and mix throughout. I separated the mixture into 2 mini tupperware containers before placing in the freezer for a half hr but you can choose to use whatever you want for a mold or just chill in the mixing bowl. If you want the cheesecake richer in chocolate than also add 1 teaspoon of cocoa and 4 more packets of stevia. Another version would be using vanilla or white chocolate protein powder and topping the cheesecake with berries other than strawberries like blueberries or raspberries or making a homemade berry compote to top the cheesecake. High in protein and low in calories, you can have your cheesecake this holiday season and eat it to!!

2 servings. Approx 125 calories per serving with 20 grams of protein!

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.