Tried the carb free banana pancakes and peanut butter berry milkshake. Both delish! So glad I found your blog! ❤

Awesome to hear!!! 

Boneless skinless chicken breasts (or Turkey)preheat oven to 375
INGREDIENTS:
1/4 cup grainy mustard
1/2 tsp thyme
Garlic clove minced
1 TBSP Lemon juice
2 TBSP Honey
Sliced Lemon
Sliced Peppers
Pepper to taste
METHOD:Assemble skewers alternating Chicken, lemon and peppers.
Brush on marinade, saving some for a “sauce” if you would like.Roast in oven I usually do about 375 for 1/2 hour…but I like my chicken well done (it is a bit dry…)
So roast how you like…This can also be grilled…

Boneless skinless chicken breasts (or Turkey)
preheat oven to 375

INGREDIENTS:

  • 1/4 cup grainy mustard
  • 1/2 tsp thyme
  • Garlic clove minced
  • 1 TBSP Lemon juice
  • 2 TBSP Honey
  • Sliced Lemon
  • Sliced Peppers
  • Pepper to taste

METHOD:

Assemble skewers alternating Chicken, lemon and peppers.

Brush on marinade, saving some for a “sauce” if you would like.
Roast in oven I usually do about 375 for 1/2 hour…but I like my chicken well done (it is a bit dry…)

So roast how you like…This can also be grilled…

Guacamole Egg Bites

Guacamole Stuffed EggsTake whole eggs and hard boil.Let the water boil then start timer 10 minutes.Remove eggs, let cool. Remove the Shells/Yolks.INGREDIENTS - GUACAMOLE2 Ripe Avocados1 Lime Juiced1/2 cup Diced Onion (white)3 TBSP Fresh Cilantro2 Roma/Plum Tomatoes1 teaspoon Minced Garlic1 Pinch Cayenne Pepper
METHOD:Mix all of the items in a bowl and mash together.Stuff Eggs with Guacamole.TIP: You can also use the guacamole mix to dip celery in, put it on chicken breast and hamburger patties, and even mixing it into an omelet works too!

Guacamole Egg Bites

Guacamole Stuffed Eggs
Take whole eggs and hard boil.
Let the water boil then start timer 10 minutes.
Remove eggs, let cool.
Remove the Shells/Yolks.

INGREDIENTS - GUACAMOLE

2 Ripe Avocados
1 Lime Juiced
1/2 cup Diced Onion (white)
3 TBSP Fresh Cilantro
2 Roma/Plum Tomatoes
1 teaspoon Minced Garlic
1 Pinch Cayenne Pepper

METHOD:

Mix all of the items in a bowl and mash together.

Stuff Eggs with Guacamole.

TIP: You can also use the guacamole mix to dip celery in, put it on chicken breast and hamburger patties, and even mixing it into an omelet works too!

Cauliflower Rice without the Grain
INGREDIENTS:
Bushel of cauliflower
Olive oil
METHOD:
Chop cauliflower into small chunks and put into food processor.
Blend cauliflower until it has a “cous cous”  consistency.
Heat oil in a pan over med/high heat and pan fry the cauliflower until golden brown.
Enjoy!

Cauliflower Rice without the Grain

INGREDIENTS:

  • Bushel of cauliflower
  • Olive oil

METHOD:

Chop cauliflower into small chunks and put into food processor.

Blend cauliflower until it has a “cous cous”  consistency.

Heat oil in a pan over med/high heat and pan fry the cauliflower until golden brown.

Enjoy!

Popeye Shake
INGREDIENTS:
14 g of dry oats
1/4 tbsp flax seeds
1 cup soy milk (or skim milk)
70 g soft tofu
1 oz very ripe avocado
1 VERY ripe banana (the more ripe the better!)
1 generous handful of spinach leaves
*add water as necessary
METHOD:Put all the ingredients in a blender or magic bullet and blend until smooth. This is a great option for your second meal of the day. Enjoy!

Popeye Shake

INGREDIENTS:

  • 14 g of dry oats
  • 1/4 tbsp flax seeds
  • 1 cup soy milk (or skim milk)
  • 70 g soft tofu
  • 1 oz very ripe avocado
  • 1 VERY ripe banana (the more ripe the better!)
  • 1 generous handful of spinach leaves
  • *add water as necessary

METHOD:

Put all the ingredients in a blender or magic bullet and blend until smooth. This is a great option for your second meal of the day. Enjoy!

Homemade Frozen Yogurt
INGREDIENTS:
plain low fat yogurt
1 scoop vanilla protein powder
your choice of fruit ie: blueberries, raspberries, mango..
METHOD:
Blend all ingredients together.  Put in Tupperware or freezer safe bowl and freeze until set.
** You can also pour this into popsicle molds!
Enjoy!

Homemade Frozen Yogurt

INGREDIENTS:

  • plain low fat yogurt
  • 1 scoop vanilla protein powder
  • your choice of fruit ie: blueberries, raspberries, mango..

METHOD:

Blend all ingredients together.  Put in Tupperware or freezer safe bowl and freeze until set.

** You can also pour this into popsicle molds!

Enjoy!

Pseudo Cinnamon Bun
INGREDIENTS:
1 slice of whole grain bread, toasted (1/2 whole grain English muffin works well too)
3/4 tsp light cream cheese
cinnamon, to taste
brown sugar Splenda, to taste
METHOD:
Spread the cream cheese over the piece of toast then sprinkle the cinnamon & brown sugar over top. Once you sprinkle the cinnamon and brown sugar, spread it as well to mix it in so that it melts in with the cream cheese. You could however just mix it altogether then spread over.
Enjoy!

Pseudo Cinnamon Bun

INGREDIENTS:

  • 1 slice of whole grain bread, toasted (1/2 whole grain English muffin works well too)
  • 3/4 tsp light cream cheese
  • cinnamon, to taste
  • brown sugar Splenda, to taste

METHOD:

Spread the cream cheese over the piece of toast then sprinkle the cinnamon & brown sugar over top.

Once you sprinkle the cinnamon and brown sugar, spread it as well to mix it in so that it melts in with the cream cheese. You could however just mix it altogether then spread over.

Enjoy!

Egg white Crustless Quichepreheat oven to 350 degrees
INGREDIENTS:
75g mushrooms
70g raw spinach
1 tsp chopped or crushed garlic
pam spray
juice of 1 lemon
1 tbsp. water
liquid egg whites
seasoning of your choice (garlic salt is nice)
METHOD:
Grease 6 muffin tin tray with Pam spray.
Preheat oven to 350 degrees.
In a skillet sprayed with Pam, sauté the mushrooms garlic over medium heat until brownish (about 4 minutes), then add mushrooms and spinach.Squeeze lemon juice over the veggies and add some water and seasoning as they cook down. When the mushrooms and spinach are fully cooked, divide veggie mixture between the baking cups. Measure out one cup of liquid egg whites and pour in each cup over veggies. So about 1/6th of a cup of eggwhite per muffin cup.   Sprinkle some seasoning on top.  Bake in the oven at 350 for about 12-15 minutes or until they are no longer runny and the egg has set.  Use a sharp knife to swirl around the edges of the muffins so they can be inverted and release easily. 
Enjoy!

Egg white Crustless Quiche
preheat oven to 350 degrees

INGREDIENTS:

  • 75g mushrooms
  • 70g raw spinach
  • 1 tsp chopped or crushed garlic
  • pam spray
  • juice of 1 lemon
  • 1 tbsp. water
  • liquid egg whites
  • seasoning of your choice (garlic salt is nice)

METHOD:

Grease 6 muffin tin tray with Pam spray.

Preheat oven to 350 degrees.

In a skillet sprayed with Pam, sauté the mushrooms garlic over medium heat until brownish (about 4 minutes), then add mushrooms and spinach.

Squeeze lemon juice over the veggies and add some water and seasoning as they cook down. 

When the mushrooms and spinach are fully cooked, divide veggie mixture between the baking cups. 

Measure out one cup of liquid egg whites and pour in each cup over veggies. So about 1/6th of a cup of eggwhite per muffin cup.   Sprinkle some seasoning on top.  

Bake in the oven at 350 for about 12-15 minutes or until they are no longer runny and the egg has set.  

Use a sharp knife to swirl around the edges of the muffins so they can be inverted and release easily. 

Enjoy!

Fruit Sorbet
INGREDIENTS:
3/4 cup boiling water
1 package sugar free Jello
2 cups cold club soda (not tonic!)
1/2 cup sugar substitute
METHOD:Mix the water, jello mix and sugar until all the ingredients are dissolved. Add the club soda and then put the mix in a 9” square pan in the freezer for 1 1/2 hours. Take the mix out of the freezer after you have ice crystals forming 1” around the edge of the pan. Spoon the half frozen mixture into a blender, mix, and then put it back in the pan in the freezer. That’s it! When it comes out it’s hard as a rock so you need to let it sit on the counter for 15 minutes or so before serving.It’s a bit less like true sorbet and a bit more like the stuff you put in a snow cone, but it’s nice for a change and for summer.For variations, you can add in 1 - 1 1/2 cups of mashed fruit. For instance, use lemon flavored Jello and put in a cup of honeydew melon. Another variation uses black cherry Jello with 1/2 tsp of lemon zest and 3 tablespoons of lemon juice.

Fruit Sorbet

INGREDIENTS:

  • 3/4 cup boiling water
  • 1 package sugar free Jello
  • 2 cups cold club soda (not tonic!)
  • 1/2 cup sugar substitute

METHOD:

Mix the water, jello mix and sugar until all the ingredients are dissolved.

Add the club soda and then put the mix in a 9” square pan in the freezer for 1 1/2 hours.

Take the mix out of the freezer after you have ice crystals forming 1” around the edge of the pan. Spoon the half frozen mixture into a blender, mix, and then put it back in the pan in the freezer.

That’s it! When it comes out it’s hard as a rock so you need to let it sit on the counter for 15 minutes or so before serving.

It’s a bit less like true sorbet and a bit more like the stuff you put in a snow cone, but it’s nice for a change and for summer.

For variations, you can add in 1 - 1 1/2 cups of mashed fruit. For instance, use lemon flavored Jello and put in a cup of honeydew melon.

Another variation uses black cherry Jello with 1/2 tsp of lemon zest and 3 tablespoons of lemon juice.

Protein Powder “Cookie”*makes 1 cookie
INGREDIENTS:
(all measurements are approximate - I used a little less than 1/2 tsp of the liquid spray margarine).
1/2 scoop of Protein Powder
1/2 tsp liquid spray margarine (0 calories for 5 sprays…but there must be some calories in it if you add up the sprays…I use less than the 1/2 tsp)
1/2 - 1 tsp of splenda or stevia (depends on how sweet you like it - or a flavoured sugar-free syrup works too)
splash of water
METHOD:Mix all ingredients together until it forms a “ball” and then place the bowl/cup into the microwave for about 30 seconds (20-25 seconds if you want it more chewy). Then I use the same fork or spoon I mixed it with to pop the cookie out of the cup, then let it cool for a second. (At 25-30 seconds in the microwave, it expands to maybe the size of half of your palm). Done! Makes a cookie-like treat. Yes, not quite the same, but still a nice sweet treat.
Protein Powder “Cookie”
*makes 1 cookie

INGREDIENTS:

(all measurements are approximate - I used a little less than 1/2 tsp of the liquid spray margarine).

  • 1/2 scoop of Protein Powder
  • 1/2 tsp liquid spray margarine (0 calories for 5 sprays…but there must be some calories in it if you add up the sprays…I use less than the 1/2 tsp)
  • 1/2 - 1 tsp of splenda or stevia (depends on how sweet you like it - or a flavoured sugar-free syrup works too)
  • splash of water

METHOD:

Mix all ingredients together until it forms a “ball” and then place the bowl/cup into the microwave for about 30 seconds (20-25 seconds if you want it more chewy). Then I use the same fork or spoon I mixed it with to pop the cookie out of the cup, then let it cool for a second. (At 25-30 seconds in the microwave, it expands to maybe the size of half of your palm). Done!

Makes a cookie-like treat. Yes, not quite the same, but still a nice sweet treat.