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!
- Slice the GG crackers into 4 strips
- Melt the chocolate chips in the microwave (30 seconds, stir, repeat about 3 X’s)
- Layer parchment on a pan, cover the gg crackers in peanut butter and then sandwich them together (4 gg strips per twix Bar)
- Freeze 10 minutes
- Cover each twix bar in a thin layer of chocolate and top with sea salt
- Freeze 10 minutes
Originally posted 2020-06-02 09:58:48.
I get asked by friends and clients if I regulate what my kids eat. The answer, NO! I don’t monitor what they order, I don’t monitor their snacks, but I do feed them dinner (high fiber/protein), & I buy healthy (high fiber/low sugar ) foods. I control what is in the house, but I do not comment on what they eat. I want each of them to have a healthy relationship with food. Having to sneak because they worry about my comments is going the wrong direction.
I lead by example, quietly. They see how I eat when no one is looking but them. They know why I eat the way I teach in CarpenterOne80. It’s getting in them.
We have pizza here. Yes, I encourage that they start with a salad. Do they? Not as often as I want them to, but the idea is presented. They are watching me eating the salad (pizza is not a trigger for me, I usually skip it or only eat the toppings). I make the cookies. I love to make the cookies. I don’t often eat them, because I don’t make my favorites (extra heavy on chocolate chips). I make their favorite which is milk chocolate chip cookies. They will do what you do. I think my kids would tell you that I like how I eat. Good enough, for now!
Kids need to be around foods they love and learn a healthy moderation. It comes from practice and modeling. Parents, you are the nutritional gatekeepers. Yes, it’s a responsibility, but you can do it and you can get better at it each day.
To get you started, here a few of the lunchbox snacks that I keep in our house for the kids
Originally posted 2020-08-15 11:37:12.
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
- 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.
- While the dough is in the fridge, preheat your oven to 350°F and prep a baking sheet by lining it with parchment paper.
- 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.
- Place cookies in the pre-heated oven and bake for 13-15 minutes. Remove from the oven and let cool completely.
- 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.
- 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.
- 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.
This is a simple, delicious, family favorite that pleases even the finicky dessert eater
- 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)
- Whip heavy cream, swerve, and vanilla together on high for 4-5 minutes till thick. Keep in the fridge until ready to serve.
- Prep the biscuits or angel food cake and allow to cool
- Top the biscuit or cake with strawberries and whipped cream
Originally posted 2019-06-26 13:57:44.
Happy Mother’s Day! Cheers to a delicious breakfast in bed (while kids are making theirs).
The simple strawberry mimosa (and one with a twist)
Grab a bottle of Bubbles!
- 1 cup strawberries, diced
- 1 cup orange juice
- 1 bottle champagne (or sugar-free 7-UP)
- Add strawberries and orange juice in the blender, and blend until smooth. PRO TIP: add 7-up to this and its PERFECT for the kids!
- Pour fruit mixture into champagne flutes until about ½ full.
- Fill the glass with champagne (or 7-up)
Originally posted 2019-05-08 13:50:15.
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)
- 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.
- Drop these in 1 teaspoon balls onto a cooking sheet with parchment paper.
- Bake at 350 for 45 minutes (yes…45 minutes).
- Toss the mini cookies in a bowl with the chocolate chips. The hot cookies will melt the chocolate chips.
- Toss these in a bowl and top with almond milk.
- 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.
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)
Combine all together in a bowl.
Originally posted 2020-06-15 18:17:15.
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
- Coat an 8×8 baking dish with nonstick spray and preheat the oven to 350°
- In a bowl, mash the bananas. Next, add greek cream cheese and vanilla, and mix until the three make a smooth consistency.
- In a second bowl, combine the protein powder, fiber powder, almond milk, and cinnamon until combined. Add the cubed waffles and toss to combine.
- Fold the coated waffles into the banana mixture, add the chocolate chips, and stir until combined.
- 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.
This could be the easiest frozen yogurt recipe, ever. ( I also use this to make a thick and delicious pudding!) Yes! You can have frozen yogurt or pudding for breakfast!
- 1 serving Protein powder (mine is ½ cup) Use Vanilla or Chocolate depending on what you have
- 2 Tbsp Psyllium Husk ( or *2 pouches unflavored fiber)
- 2 Tbsp Cashew Milk (or almond milk)
- ¾ Fage Nonfat Greek yogurt
- 3 drops Liquid Stevia (optional)
Mix all the ingredients together in a bowl and freeze for 10 minutes. That’s it! You can put it in the fridge for 10 minutes and enjoy it like a pudding
- 1 Tbsp. Lily’s Chocolate Chips
- Sliced Strawberries
- 1 Tbsp Peanut Butter
Nutritional Information: (based off My Fitness pal, omitting toppings)
Calories 230, 1g fat, 32g carb, 29g fiber, 3 net carb, 24g protein
Originally posted 2020-06-08 16:03:02.