Monday, April 23, 2012

Protein Peanut Butter Muffins

2 1/4 cups oat flour
1 scoop vanilla protein powder ( i used BSN whipped vanilla)
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon nutmeg
1/2 teaspoon salt (optional)
1/2 cup no calorie sweetener
1 baby pack of unsweetened applesauce
3/4 cup peanut butter ( i used white chocolate wonderful made by peanut butter and co.)
2 teaspoon vanilla extract
1/2 cup egg whites
3/4 cups unsweetened almond milk
1 cup semi-sweet mini chocolate chips (optional)

  1. Preheat oven to 375 degrees. Prepare muffin pan with cooking spray or muffin liners. Set aside.
  2. Whisk together flour, baking powder, baking soda,protein powder, nutmeg, sweetener and salt in a medium-sized bowl.
  3. Add the peanut butter and mix until incorporated. Beat in the vanilla and eggs, one at a time. Scrape sides of the bowl often to make sure everything is evenly mixed.
  4. Add one-third of the dry ingredients and mix until moistened. Add the almond milk, and applesauce mix until combined. Add the remaining dry ingredients.  Fold in chocolate chips, if using.
  5. Divide batter evenly between prepared muffin pan.  Bake until golden brown, 22-24 minutes. Remove from oven and allow to cool in pan for 5 minutes, then move to wire rack to cool completely.
  6. Eat!

I do not lie when I say you will have to hide these from hubby and children if you want any for

Wednesday, April 18, 2012

Quick healthy snack ideas

Easy healthy snackin' ideas:

Apple or pear with natural almond butter

Hummus with carrot sticks or sliced red/yellow/orange peppers

Ricotta cheese, mixed with cocoa powder, stevia, and vanilla extract (delicious high protein, low carb snack!)

Cottage cheese mixed with yogurt, berries, and walnuts or pecans

A couple hard boiled eggs with celery sticks and hummus(roasted red pepper hummus is my favorite)

Celery sticks with organic peanut butter or almond butter
Avocado slices

A piece of organic sprouted grain toast (sprouted grain preferred nutritionally over “whole grain”) with nut butter and berries

A bowl of blueberries mixed with raw almonds

Cottage cheese with cinnamon, apple slices, and walnuts

Turkey Jerky

Healthy Trail Mix (recipe as follows)


1/4 cup quick cooking oats
1⁄2 tbsp honey
1⁄4 tsp cinnamon
1 tsp sliced almonds
1 tbsp dried cherries
1 tbsp semi sweet chocolate chips
1 tbsp walnuts
Mix honey into oats and form dime-sized clusters. Spread on a baking sheet and toast at 275° F for 5 minutes. Once cooled, toss in a sealable container with remaining ingredients.

Friday, April 6, 2012

Slow cooker chicken taco soup

    This is a seriously delicous way to eat your chicken! Takes only 15 mins to put everything together.   
    * 1/2 onion, chopped
    * 1 (16 ounce) can Kidney beans
    * 1 (15 ounce) can black beans
    * 1 (8 ounce) can tomato sauce
    * 1 1/2 chicken broth
    * 1 (15 ounce) cans diced tomatoes with green chilies, undrained
    * 1 (1.25 ounce) package taco seasoning
    * 3 whole skinless, boneless chicken breasts
    * shredded Cheddar cheese (optional)
    * sour cream (optional)
    * crushed tortilla chips (optional)

1. Place the onion, kidney beans, black beans, tomato sauce, chicken broth, and diced tomatoes and green chilles in a slow cooker. Add taco seasoning, and stir to blend. Lay chicken breasts on top of the mixture, pressing down slightly until just covered by the other ingredients. Set slow cooker for low heat, cover, and cook for 5 hours.
2. Shred chicken while still in slow cooker .
3. Serve and Enjoy!
** Serve topped with shredded Cheddar cheese, a dollop of sour cream, and crushed tortilla chips, if desired. (of course this adds more calories, fat, etc.)

Number of Servings: 8