Tuesday, January 31, 2012

Who said I can't have my cake and eat it?

One of our members made me some of these and they were incredible! Try them and let me know what you think.

Chocolate Protein Bar
Calories: 96
Fat: 1.4 grams
Carbs: 12 grams
Protein: 10 grams
1 cup Oat Flour
4 Egg Whites
2 scoops Vanilla Whey Protein Powder
1/2 cup Splenda, Truvia, or Ideal
½ tsp Baking Soda
¼ tsp Salt
8oz Berry flavored Baby Food
3 tbsp Baking Cocoa
4oz Water
1. Preheat oven to 350 degrees.
2. Mix dry ingredients (oat flower, vanilla whey protein, baking soda, salt, baking cocoa) together in a large bowl.
3. Mix wet ingredients (egg whites, Splenda, Truvia, or Ideal, Berry flavored Baby Food,Water) together in a medium sized bowl.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray cooking dish with a non stick butter spray and add batter to dish.
6. Bake 20-30 minutes in oven.
Makes 16 squares, serving size=2 bars.

*add a dolop of plain greek yogurt and a raspberry if you want it to be absoulty amazing.

Tuesday, January 24, 2012


Five movements 1 minute each 3 rounds. Rest 1 minute after all 5 movements have been completed before starting next round.

Box Jumps
High Pulls
Jump Rope
Over Head DB Press
medicine Ball Thrusters

Cinnoman Swirl Protein Bread

1/3 cup Ideal (Xylitol)
2 tsp cinnamon
1 1/2 cups oat flour + 2 scoops vanilla whey protein
1 tbsp baking powder
1/2 tsp salt
1/2 cup Ideal (Xylitol) or ¼ cup Stevia in the Raw
2 egg whites
1 cup unsweetened almond milk (Almond Breeze)
1/3 cup or 1 4oz jar of baby food applesauce and ¼ cup low sugar vanilla yogurt (optional)
Preheat oven to 350. Spray an 8 X 8 inch Pyrex dish with non-stick spray.
In small bowl combine: (set aside)
1/3 cup Ideal (Xylitol)
2 tsp cinnamon
In a large bowl combine: (whisk together)
1 1/2 cups oat flour + 2 scoops vanilla whey protein
1 tbsp baking powder
1/2 tsp salt
1/2 cup Ideal (Xylitol) or ¼ cup Stevia in the Raw
In a medium bowl combine: (whisk together & add to lrg bowl)
2 egg whites
1 cup unsweetened almond milk (Almond Breeze)
1/3 cup or 1 4oz jar of baby food applesauce and ¼ cup low sugar vanilla yogurt (optional)
Pour a shallow layer of batter into the loaf pan (about 1/4 of the batter).
Sprinkle heavily with half of the cinnamon/sugar mixture. Repeat with remaining batter & cinnamon/sugar on top.
Draw a knife through the batter to marble. Bake for 24 to 28 min. Let cool for 10 min. Bread will be dense

Monday, January 16, 2012



2 1/2 quarts water
4 Tbsp extra virgin olive oil
1 medium onion, peeled and chopped
3 cloves garlic, passed through a garlic press
3 ribs of celery, trimmed and chopped
2 carrots, peeled and chopped
2 cups sliced mushrooms
1 1/2 Tbsp low-sodium tamari (or use low-sodium soy sauce)
Freshly ground black pepper
4 cups fresh spinach
1 lb. dry lasagna noodles (Look for nutrient-dense pastas made from spinach, tomato, kamut, spelt, rice or gluten-free varieties. You could also use whole wheat.)
2 cups tomato sauce
2 1/2 cups nonfat cottage cheese
6 cups grated low or nonfat mozzarella cheese (I typically only use about 2 cups and it's just fine. 6 is just a lot of cheese.)
1 1/2 cups goat cheese


1. Preheat oven to 375 degrees. In large skillet, heat olive oil over medium heat. Add onion, garlic, celery and carrot. Cook 5 minutes until vegetables become soft. Add mushrooms and saute for another few minutes. Stir in tamari (or soy sauce), pepper and spinach. Let spinach wilt.

2. In large saucepan bring 2 1/2 quarts water to a rolling boil. Pour a little olive oil into the water to prevent noodles from sticking. Add lasagna noodles and cook al dente. Drain noodles and run them under cold water.

3. Spread 1/2 cup or more tomato sauce on the bottom of a 9x13 lasagna pan that's been coated with nonstick cooking spray. Place a layer of lasagna noodles on top. Spread 3/4 cup cottage cheese on top with 1 1/2 cups grated mozzarella cheese, 1/2 cup goat cheese and one third of the spinach and vegetable mixture. Repeat the layers until you have run out of ingredients. End with tomato sauce on top.

4. Bake in hot oven for 35 minutes. Sprinkle more grated mozzarella cheese on top of lasagna and return to oven. Let cook for another 5 minutes. Remove from heat and let sit for 20 minutes before cutting and serving. Do not skip this step! It's much easier to cut set lasagna. Serve hot with a colorful green salad.

Additional Information:
10 servings
35 minutes prep time
35+20 minutes cooking time

Nutritional Information:
Calories: 408 / Calories from Fat: 70 / Protein: 39g / Carbs: 43g / Dietary Fiber: 4g / Sugars: 6g / Fat: 7g / Sodium: 823mg

Banana Nut Muffins

1/2 cup dry oats
5 egg whites
1/8 cup walnuts
1/2 teaspoon vanilla
1 teaspoon cinnamon
1/2 teaspoon baking powder
1/2 banana
2 packets sweetener (Could add more depending on your
sweet tooth)

1 Tablespoon walnuts

Preheat oven to 350 degrees.
Spray muffin pan
Thinly slice 5-6 pieces from your banana, then cut those pieces in half and put off to the side.
Put the 1 Tablespoon of walnuts off to the side as well.

Chop the rest of your banana until it is almost mashed and combine with
the rest of the ingredients and mix in blender.
Use a 1/3 measuring cup to spread mixture evenly into the muffin pan. Should
make 5 muffins. Sprinkle the 1 Tablespoon of walnuts over muffins then pop in oven.

Bake for 15 minutes or until muffins have fully risen, depending on oven. Check frequently after 10 minutes to avoid over baking. When the muffins look to be about ready, put banana slices on each muffin so the banana can warm on top of muffins.

Take out of oven and let cool for 1-2 minutes. It should pop right out. Enjoy!!!

Spinach Chicken and Tomato CLEAN pizza

Homemade Spinach Sauce:
2 cups spinach
1 T water (more or less)
1 T Greek yogurt

Blend spinach and water then pour in small bowl. Add Greek yogurt to thicken (can add more for further thickening). Add spices to taste.

Build it:
1 low carb whole wheat tortilla
2 oz of cooked chicken (chopped)
4 tomato slices, 1/4 cup spinach, 1/4 cup 2% shredded mozzarella (or Swiss)
Spread about 2 T of sauce on tortilla then top with the rest of ingredients. Bake until cheese starts to brown at about 350 degrees. Cut into 4 squares and Enjoy!!
by: Tambrika Simpson

Egg White Puffs

Ingredients (Puffs):
5 egg whites
1/2 cup oats

Mix in blender then pour in my pancake puff griddle (or can make mini pancakes)

1.5 T of sugar free strawberry preserves (fruit, anything really) to go with it.

by: Tambrika Simpson