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Sweets

twix small

Twix Bars…not just for kids

Twix Bars…not just for kids

Do you see all these “healthy sweets” and wonder what to do with them?  I mean, we are suppose to eat whole foods, but most of us have a love for sweets and chocolates, but still want our clothes to fit day after day.  Here is one of my favorite modifications.

You will get your protein, fat, & fiber….and LOW NET CARB!

INGREDIENTS:

PREPARATIONS:

  1. Slice the GG crackers into 4 strips
  2. Melt the chocolate chips in the microwave (30 seconds, stir, repeat about 3 X’s)
  3. Layer parchment on a pan, cover the gg crackers in peanut butter and then sandwich them together (4 gg strips per twix Bar)
  4. Freeze 10 minutes
  5. Cover each twix bar in a thin layer of chocolate and top with sea salt
  6. Freeze 10 minutes

Originally posted 2020-06-02 09:58:48.

PB cookies small

Peanut Butter Cookies

Peanut Butter Cookies

These are delicious, easy, and easy on the waistline.  You won’t miss what is missing from traditional peanut butter cookie recipes.

INGREDIENTS (yields 8-10 cookies)

  • ⅓ cup almond flour
  • ¼ cup natural peanut butter
  • ¼ cup ChocZero vanilla fiber syrup
  • 1 tsp vanilla
  • ½ tsp baking soda
  • *¼ cup Swerve or Monkfruit, to top cookies with  (OPTIONAL)

PREPARATIONS:

  1. Preheat the oven to 350° and line a baking sheet with parchment paper
  2. Combine peanut butter, syrup, and vanilla in a bowl.
  3. In a separate bowl combine the almond flour and baking soda
  4. Mix the wet and dry, only until combined
  5. Drop onto the baking sheet, roll into a ball, sprinkle with Swerve or Monkfruit (optional), and criss-cross with a fork.
  6. Bake 10-ish minutes.

 

Nutritional info: (per cookie)

70 calories, 2.5 net carb, 6g fiber, 4g fat, 2g protein

Originally posted 2020-05-01 13:37:05.

Thin Mints

Thin Mints

Thin Mints

These are simple to make and delicious to eat.  We used a cap from the avocado oil to make the cookies into tiny disks.

INGREDIENTS (Serves 16)

  • 1 cup of almond flour
  • 2 Tablespoons of cocao powder
  • 2 Tablespoons Choczero maple syrup
  • 2 Tablespoons melted coconut oil
  • Pinch of sea salt
  • 1/2 teaspoon peppermint extract

CHOCOLATE COATING

 

PREPARATIONS:

  1. Combine almond flour, cocoa powder, maple syrup, coconut oil, sea salt and peppermint extract in a medium bowl until dough forms. The mixture might seem a little crumbly, but that’s okay. Place dough in the fridge for about 15 minutes.
  2. While the dough is in the fridge, preheat your oven to 350°F and prep a baking sheet by lining it with parchment paper.
  3. Place the chilled dough on a piece of parchment paper. Cover it with a second piece of parchment. Pat it down with your hands and then use a rolling pin to roll out the dough. You’ll want the dough semi-thin— about 1/4 of an inch thick. Use a small circular cookie cutter (we used avocado oil cap) to cut out circular cookies and place each on your prepared baking sheet.
  4. Place cookies in the pre-heated oven and bake for 13-15 minutes. Remove from the oven and let cool completely.
  5. Melt chocolate by adding your chocolate chips and coconut oil into a small bowl. Melt in the microwave using 30-second increments or use a double boiler. Once chocolate is melted, stir in the peppermint extract.
  6. Using a fork, dip cookies into the melted chocolate. Let any excess chocolate drip off before placing the cookie back on the parchment lined baking sheet.
  7. Place cookies in the fridge or freezer for the chocolate to set, about 30 minutes. Once the chocolate has set, you’re ready to enjoy! Store leftover cookies in the freezer and enjoy straight from the freezer – no need to thaw.

 

Nutritional info (serves 16, serving 1/16th recipe):  *we made small cookies, yielded closer to 60 cookies in total, so one serving was 4 tiny cookies)

77 calories, 1g protein, 7.5g carb, 5.5g fiber, 7g fat

Originally posted 2020-08-08 11:54:39.

strawberryshortcake

Strawberry Shortcake

Strawberry Shortcake

This is a simple, delicious, family favorite that pleases even the finicky dessert eater

INGREDIENTS:

  • 1 cup HEAVY CREAM
  • ⅛ cup Monk Fruit or Swerve
  • ½ tsp vanilla
  • 2 cups Strawberries, sliced
  • Kid-approved Biscuits (or sugar-free angel food cake from the grocery)

PREPARATION:

  1. Whip heavy cream, swerve, and vanilla together on high for 4-5 minutes till thick.  Keep in the fridge until ready to serve.
  2. Prep the biscuits or angel food cake and allow to cool
  3. Top the biscuit or cake with strawberries and whipped cream

Originally posted 2019-06-26 13:57:44.

Easter Table small

Easter- a fresh twist

Easter- a fresh twist

I hope whatever this Easter weekend brings you, that you have a wonderful one.

I spent some time coming up with our Easter brunch menu and thought I would share.  I took some familiar recipes and “healthied them up”.  They are favorites, taste delicious, and will leave you feeling full but not filled out.

Happy Easter!

Brunch Menu:

  • Egg Casserole
  • Strawberries
  • Strawberry Spinach Salad
  • Green Beans- restaurant-worthy
  • Cauliflower Mash
  • Roasted Chicken
  • Biscuits
  • Strawberry Shortcake
  • Mimosa
  • OJ (for the kids)

Easy Egg White BakeEasy Egg White Bake

This is so easy, light, and delicious.  I love it because I make it the night before and can enjoy the holiday morning with the family.

 

whole-chicken-in-crock-potCrock-Pot Chicken

This is easy, dependable, delicious, and guarantees leftovers.  The hardest part is remembering to turn on the crock-pot!

 

Strawberry-Spinach-Salad-with-Champagne-Dressing_Landscape_74126801232-1024×683Strawberry Spinach Salad

This salad is a lighter version of an old favorite. To turn this into a meal, add grilled chicken, salmon, or shrimp.  Goat Cheese is also delicious with this.

 

String Beans in Tomato Sauce

A version of this dish can be found in several restaurants

 

mashed-garlic-cauliflower

The Best Mashed (NO) Potatoes, EVER!

I met this recipe when living in Jackson, Mississippi.  A restaurant called Walkers served this with Redfish. I found the recipe and make it often and serve it with anything.  This is one of my personal all-time favorite vegetable recipes.  If you make it, please let me know.

Biscuits 2Biscuits

Use these on the table with Brunch AND as the base for Dessert

 

strawberryshortcakeStrawberry Shortcake

This is a simple, delicious, family favorite that pleases even the finicky dessert eater

 

Orange-Strawberry-Mimosas_003Strawberry Mimosa’s

The Unicorn does exist Easter morning at our house: the kids eat candy for breakfast & cocktails begin at 9:00 am.

 

 

Enjoy!

Copy of XO,

What are you cooking this year?

Originally posted 2020-04-06 15:15:12.

Frozen Pops small

Frozen Pops

Frozen Pops

The really cool thing about frozen pops is that they are not only delicious but easy to make.  Feel free to customize these, we had strawberries and blueberries in the house (plus it kept with the red, white, and blue theme for July 4th).  You know I am a big fan of use what you have and what you love.

INGREDIENTS (serves 4):

  • ¼ cup protein powder *(mine was 10g protein)
  • 1 unflavored fiber pouch*
  • 6 oz Fage 0% Greek yogurt
  • 1 cup sliced berries

PREPARATION:

  1. Combine the first 3 ingredients in a blender (what you would use to make a smoothie). Pulse this until combined and creamy.
  2. I left the fruit out and stirred it in after blending the base
  3. Divide the yogurt mix between 4 reusable popsicle molds.
  4. Place the molds upright in the freezer for 3-4 hours or governing.
  5. Gently place the mold under hot water for 5 seconds to remove the popsicle.

**Use what you have. I use IDLIfe Vanilla (not vanilla bean) Protein Powder (grass-fed, soy-free, gluten-free) and AdvoCare Unflavored Fiber. I am not sure how other brands will affect the recipe.

Nutrition information:

62 calories, 8g carb, 3.5g fiber, 4.5g net carb, 9g protein, 1g fat

Originally posted 2020-06-29 21:20:54.

Pumpkin Bread

Pumpkin “BRAN” Bread

Pumpkin “BRAN” Bread

INGREDIENTS:

  • 1 ½ cup brown flaxseed meal (don’t be scared… you can buy Bob’s Mill brand or use pulverized GG crackers
  • 6 Tbsp Swerve Sweetener (or granulated erythritol)
  • ½ cup unflavoured protein powder (I used vanilla because it is what I had)
  • 2 tsp baking powder
  • ½ tsp baking soda
  • 1 ½ tsp ground cinnamon
  • 1 tsp ground ginger
  • ¼ tsp salt
  • 1 cup pumpkin pie puree (NOT pumpkin pie filling)
  • 3 large eggs
  • 1 tsp vanilla
  • 20 drops Stevia extract
  • ½ cup unsweetened almond milk (I used unsweetened cashew milk because it’s what I had)
  • ⅓ cup coconut oil, melted

PREPARATIONS:

  1. Preheat the oven to 325 degrees F and spray a bread pan with avocado oil.
  2. In a large bowl, whisk together the flaxseed meal, granulated Swerve, protein powder, baking powder, baking soda, spices, and salt.
  3. In a medium bowl, whisk together pumpkin puree, eggs, vanilla & Stevia.  Add to flaxseed mixture and stir to combine.
  4. Stir in almond milk, then melted coconut oil, until well combined.
  5. Divide batter among prepared muffin cups and bake 40-50 minutes or until set and a tester inserted in the center comes out clean.

OPTIONAL ICING:

Pumpkin Bread w Icing

 

 

 

INGREDIENTS:

  • 2 Tbsp Greek Whipped Cream Cheese
  • 2 tsp swerve confectioners sugar

PREPARATIONS:

Combine and spread on slice of bread. I would spread the icing on each individual slice rather than top the entire loaf with the icing, because it will turn the bread soggy.

 

NUTRITIONAL INFORMATION (Serves 12)

Calories 133, carb 12.5g, fiber 4.7g, net carb 1.8 g, 6.5g protein, 9.3g fat

*nutrition facts do not include icing

 

 

Cookie Crisp new

Cookie Crisp

Cookie Crisp

Do you remember the cereal Cookie Crisp?  This is an adult spin on a favorite.  You can munch these little cookies all by themseves or put them in a bowl with almond milk and have a healthy spin on a favorite cereal treat.

INGREDIENTS (yields 36 mini cookies, serving sizes 6 cookies)

PREPARATION:

  1. Combine all the protein, fiber, and flour.  Then stir in the almond butter.  Add 8 Tbsp of water.  You can add more if needed to get a sticky dough consistency.
  2. Drop these in 1 teaspoon balls onto a cooking sheet with parchment paper.
  3. Bake at 350 for 45 minutes (yes…45 minutes).
  4. Toss the mini cookies in a bowl with the chocolate chips. The hot cookies will melt the chocolate chips.
  5. Toss these in a bowl and top with almond milk.
  6. Store these in the fridge or freezer.

NUTRITIONAL INFO: (per serving)

190 calories, 8g carb, 5g fiber, 3 net carb

Originally posted 2020-06-15 19:21:24.

Reeses Mousse

Protein Fluff

Protein Fluff

Love a Reese’s Peanut Butter cup but can’t stop at 1? Me too!  I want lots of bites.  For the same amount of calories, you get a huge bowl of a protein, fat, & fiber snack!

This is a lot of food, tastes delicious, and if you like crunch…I have a solution for that as well.

INGREDIENTS: (Serves 1)

  • 1 cup 0% Greek plain yogurt
  •  2 Tbsp PBFit or PB2 powdered peanutbutter
  • 1 Tbsp cocoa powder
  • ½ tsp vanilla
  • FIBER (you choose one: FiberOne cereal if you want crunch, Unflavored Fiber pouch, Zen Basil seeds, chia seed, cocoa nibs, goji berries)

PREPARATIONS:

Combine all together in a bowl.

Originally posted 2020-06-15 18:17:15.

Bread Pudding small

Banana Chocolate Chip Bread Pudding

Banana Chocolate Chip Bread Pudding

Did you have any extra waffles?  I cook once and eat often, which means I keep the extras frozen and ready to go for the kids. Sometimes, I have waffles hanging around in the freezer that I turn into Bread Pudding!  Yes, you can turn your fiber/protein waffles into BREAD PUDDING!

Here is a healthy version that will still please the family

INGREDIENTS: (serves 12)

  • 2 large bananas
  • 2 Tbsp Greek Cream Cheese
  • ⅓ cup Vanilla Protein Powder
  • 1 pouch Unflavored Fiber (10g)
  • 1 tsp cinnamon
  • 3 servings (6 waffles) #one80eating fiber/protein waffles, broken into cubes
  • 1 whole egg
  • 2 egg whites
  • 2 Tbsp coconut oil
  • 1 cup unsweetened almond milk
  • ¼ cup Lily’s Chocolate Chips

PREPARATIONS:

  1. Coat an 8×8 baking dish with nonstick spray and preheat the oven to 350°
  2. In a bowl, mash the bananas.  Next, add greek cream cheese and vanilla, and mix until the three make a smooth consistency.
  3. In a second bowl,  combine the protein powder, fiber powder, almond milk, and cinnamon until combined.  Add the cubed waffles and toss to combine.
  4. Fold the coated waffles into the banana mixture, add the chocolate chips, and stir until combined.
  5. Pour the mixture into the coated baking dish and bake 30-40 minutes.  Serve hot or cold

 

Originally posted 2020-06-10 23:00:26.

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    “One huge, enthusiastic upvote for Suz. Her recommendations have helped me drop 45 pounds. She isn’t pushing products or recommending unhealthy fads, she’s changing the way you eat one two-minute tip at a time!”

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