November12013
Protein Packed Banana Bread Oatmeal


Ingredients
1/2 cup
Old fashioned oats (not quick oats)
1 cup
Unsweetened almond milk (or skim milk or water)
1/2 Large
Banana (fresh or frozen and thawed), mashed
2
Egg whites, well beated
2-4 pkts
Stevia (or sweetener to taste)
1/2 tsp 
Vanilla extract (or butter extract)
Dash
Cinnamon
Pinch
Nutmeg & Salt
Optional:
1/2 scoop protein powder 1, 1 tbsp chopped walnuts or pecans
1 Put oats into a microwavable-safe bowl an add in almond milk (or milk/water). Microwave for 2- 2 1/2 minutes, and remove from microwave. Stir in mashed banana, sweetener, vanilla, spices and egg whites. Whisk until everything is well combined. Microwave an additional 2-3 minutes and stir in protein powder if desired. Top with nuts if desired and enjoy! 
Nutrition Breakdown
1
Serving
286 
Calories
7 g
Fat
45 g
Carbohydrate
7 g
Fiber
10 g
Sugar
14 g
Protein
6
WWP+*

Protein Packed Banana Bread Oatmeal

Ingredients

1/2 cup

Old fashioned oats (not quick oats)

1 cup

Unsweetened almond milk (or skim milk or water)

1/2 Large

Banana (fresh or frozen and thawed), mashed

2

Egg whites, well beated

2-4 pkts

Stevia (or sweetener to taste)

1/2 tsp

Vanilla extract (or butter extract)

Dash

Cinnamon

Pinch

Nutmeg & Salt

Optional:

1/2 scoop protein powder 1, 1 tbsp chopped walnuts or pecans

1 Put oats into a microwavable-safe bowl an add in almond milk (or milk/water). Microwave for 2- 2 1/2 minutes, and remove from microwave. Stir in mashed banana, sweetener, vanilla, spices and egg whites. Whisk until everything is well combined. Microwave an additional 2-3 minutes and stir in protein powder if desired. Top with nuts if desired and enjoy! 

Nutrition Breakdown

1

Serving

286 

Calories

7 g

Fat

45 g

Carbohydrate

7 g

Fiber

10 g

Sugar

14 g

Protein

6

WWP+*



















(Source: DashingDish)

October312013
Skinny Peanut Butter Cups


Ingredients
Chocolate Layer:
1/4 cup
Unsweetened almond milk (or skim milk)
1/4 cup
Plain low fat Greek yogurt
1/4 cup
Cocoa powder (unsweetened)
2 tbs
Protein powder (or additional cocoa powder)
Pinch
Salt
1 tbs
Baking stevia (or 2 tbs sweetener of choice) 1
Peanut Butter Layer:
1/4 cup
Peanut flour (or pb2)  You can use creamy pb melted for 30 seconds (nutrition facts will change)
1/4 cup +1 tbs 
Water
Pinch
Salt
1/2 tbs
Baking stevia or 1 tbs sweetener that measures like sugar 
1 In a small bowl combine the ingredients for the chocolate layer and stir until everything is well combined. In a separate small bowl, combine ingredients for the peanut butter layer and stir until everything is well combined. Both mixtures should be free of clumps and creamy.
2 Line mini muffin tin with 14 mini muffin liners (I used silicone), and spray with cooking spray. Pour 1 tsp of the chocolate mixture into each liner. Follow with 1 tsp of the peanut butter mixture on top of the chocolate layer, and finish off by pouring 1 tsp of the chocolate mixture on top of the peanut butter layer.
3 Place muffin tin in the freezer and freeze for 1-2 hours, or until they are firm enough to remove from the muffin liners. Enjoy! (Note: These must be kept and stored in the freezer! They can be enjoyed by popping them out of the freezer about 10 minutes before enjoying!)
Nutrition Breakdown
14Peanut Butter Cups (1 per serving)17Calories per PB Cup0.5 gFat2 gCarbohydrate0.5 gFiber0 gSugar2.5 gProtein1WWP+*

Skinny Peanut Butter Cups

Ingredients

Chocolate Layer:

1/4 cup

Unsweetened almond milk (or skim milk)

1/4 cup

Plain low fat Greek yogurt

1/4 cup

Cocoa powder (unsweetened)

2 tbs

Protein powder (or additional cocoa powder)

Pinch

Salt

1 tbs

Baking stevia (or 2 tbs sweetener of choice) 1

Peanut Butter Layer:

1/4 cup

Peanut flour (or pb2)  You can use creamy pb melted for 30 seconds (nutrition facts will change)

1/4 cup +1 tbs

Water

Pinch

Salt

1/2 tbs

Baking stevia or 1 tbs sweetener that measures like sugar

1 In a small bowl combine the ingredients for the chocolate layer and stir until everything is well combined. In a separate small bowl, combine ingredients for the peanut butter layer and stir until everything is well combined. Both mixtures should be free of clumps and creamy.

2 Line mini muffin tin with 14 mini muffin liners (I used silicone), and spray with cooking spray. Pour 1 tsp of the chocolate mixture into each liner. Follow with 1 tsp of the peanut butter mixture on top of the chocolate layer, and finish off by pouring 1 tsp of the chocolate mixture on top of the peanut butter layer.

3 Place muffin tin in the freezer and freeze for 1-2 hours, or until they are firm enough to remove from the muffin liners. Enjoy! (Note: These must be kept and stored in the freezer! They can be enjoyed by popping them out of the freezer about 10 minutes before enjoying!)

Nutrition Breakdown

14Peanut Butter Cups (1 per serving)17Calories per PB Cup0.5 gFat2 gCarbohydrate0.5 gFiber0 gSugar2.5 gProtein1WWP+*

(Source: DashingDish)

October302013
Butternut Squash and Spinach Lasagna Rolls Servings: 9 • Size: 1 lasagna roll • Old Points: 4 pts • Points+: 6 pts Calories: 227 • Fat: 5 g • Carb: 29 g • Fiber: 3 g • Protein: 16 g • Sugar: 3 g Sodium: 265 mg (without the salt) • Cholesterol: 30 gIngredients: For the Butternut Parmesan Sauce: 
1 lb butternut squash, peeled and diced
1 teaspoon olive oil
1/4 cup shallots, minced
2 cloves garlic, minced
2 tbsp fresh grated parmesan cheese
kosher salt and freshly ground black pepper, to taste
 For the Lasagna:
9  lasagna noodles, cooked (use gluten free noodles for gluten free)
10 oz package frozen chopped spinach, heated and squeezed well
15 oz fat free ricotta cheese (I like Polly-o)
1/2 cup fresh grated Parmesan cheese
1 large egg
salt and fresh pepper
9 tbsp (about 3 oz) part skim shredded Italian Blend Cheese (I used Sargento)
1 tablespoon parsley, minced
 Directions: Bring a large pot of salted water to a boil. Add butternut squash and cook until soft. Remove squash with a slotted spoon, reserve about 1 cup of the water and set aside, then blend until smooth with an immersion blender, adding 1/4 cup  of the reserved liquid to thin out.
Meanwhile, in a large deep non-stick skillet, add the oil, sauté the shallots and garlic over medium-low heat until soft and golden, about 4 to 5 minutes. Add pureed butternut squash, season with with salt and fresh cracked pepper and add a little more of the reserved water to thin out to your liking. Stir in 2 1/2 tablespoons of the parmesan cheese and set aside. Preheat oven to 350°F. Ladle about 1/2 cup butternut sauce sauce on the bottom of a 9 x 12 baking dish. Combine spinach, ricotta, Parmesan, egg, salt and pepper in a medium bowl.
 Place a piece of wax paper on the counter and lay out lasagna noodles. Make sure noodles are dry. Take 1/3 cup of ricotta mixture and spread evenly over noodle. Roll carefully and place seam side down onto the baking dish. Repeat with remaining noodles. Ladle about 1 cup of sauce over the noodles in the baking dish and top each one with 1 tbsp Italian cheese blend. Put foil over baking dish and bake for 40 minutes, or until cheese melts and everything is hot and bubbly. Top with parsley and serve. Makes 9 rolls. To serve, ladle a little extra sauce on the plate and top with lasagna roll.


Butternut Squash and Spinach Lasagna Rolls
Servings: 9 • Size: 1 lasagna roll • Old Points: 4 pts • Points+: 6 pts
Calories: 227 • Fat: 5 g • Carb: 29 g • Fiber: 3 g • Protein: 16 g • Sugar: 3 g Sodium: 265 mg (without the salt) • Cholesterol: 30 g

Ingredients:
For the Butternut Parmesan Sauce:

  • 1 lb butternut squash, peeled and diced
  • 1 teaspoon olive oil
  • 1/4 cup shallots, minced
  • 2 cloves garlic, minced
  • 2 tbsp fresh grated parmesan cheese
  • kosher salt and freshly ground black pepper, to taste


For the Lasagna:

  • 9  lasagna noodles, cooked (use gluten free noodles for gluten free)
  • 10 oz package frozen chopped spinach, heated and squeezed well
  • 15 oz fat free ricotta cheese (I like Polly-o)
  • 1/2 cup fresh grated Parmesan cheese
  • 1 large egg
  • salt and fresh pepper
  • 9 tbsp (about 3 oz) part skim shredded Italian Blend Cheese (I used Sargento)
  • 1 tablespoon parsley, minced


Directions:

Bring a large pot of salted water to a boil. Add butternut squash and cook until soft. Remove squash with a slotted spoon, reserve about 1 cup of the water and set aside, then blend until smooth with an immersion blender, adding 1/4 cup  of the reserved liquid to thin out.

Meanwhile, in a large deep non-stick skillet, add the oil, sauté the shallots and garlic over medium-low heat until soft and golden, about 4 to 5 minutes. Add pureed butternut squash, season with with salt and fresh cracked pepper and add a little more of the reserved water to thin out to your liking. Stir in 2 1/2 tablespoons of the parmesan cheese and set aside.

Preheat oven to 350°F. Ladle about 1/2 cup butternut sauce sauce on the bottom of a 9 x 12 baking dish.

Combine spinach, ricotta, Parmesan, egg, salt and pepper in a medium bowl.


Place a piece of wax paper on the counter and lay out lasagna noodles. Make sure noodles are dry. Take 1/3 cup of ricotta mixture and spread evenly over noodle. Roll carefully and place seam side down onto the baking dish. Repeat with remaining noodles.

Ladle about 1 cup of sauce over the noodles in the baking dish and top each one with 1 tbsp Italian cheese blend. Put foil over baking dish and bake for 40 minutes, or until cheese melts and everything is hot and bubbly. Top with parsley and serve. Makes 9 rolls.

To serve, ladle a little extra sauce on the plate and top with lasagna roll.

(Source: skinnytaste.com)

October292013

Ingredients
Bloomin Onion:
1 Large
Sweet onion (I used vidalia onion)
2 Large
Egg white, beaten
1/4 cup
Panko bread crumbs (or whole wheat bread crumbs)
1/4 cup
Almonds, ground into a flour consistency 1
1/8 cup
Parmesan cheese, grated
1 tsp
Garlic
1/2 tsp 
Salt
1/2 tsp
Pepper
1 tsp
Onion powder
1/2 tsp
Paprika
Optional: 
1-2 pkts stevia or 1-2 tsp sweetener of choice, to bring out sweetness of onion
Sauce: 
1/4 cup
Plain low fat Greek yogurt
1 tbs
No sugar added ketchup (or tomato paste)
2-3 pkts
Stevia or 1 tsp honey or sweetener of choice to taste
Pinch 
Salt
1/2 tsp
Garlic powder
1 tsp
White vinegar
(in blender)
1 Preheat the oven to 375 degrees. Line a baking sheet with foil (for easy clean up) spray with non-stick cooking spray.
2 Peel the skin from the onion and cut off the top and bottom so that the onion sits flat. Cut the onion into wedges, stopping about 3/4 of the way down, (make sure you don’t cut all the way down to the bottom, or onion will fall apart). 
3 To make the coating, combine the bread crumbs, almonds, parmesan cheese, and seasoning in a small bowl. Set aside.
4 Whip egg whites in a small bowl, until they are lightly mixed. Roll the onion in the egg whites, making sure it is evenly coated on the inside and outside of the onion. (This is the ‘glue’ that will hold the coating onto the onion, so you want to make sure you lightly pull it apart making a ‘flower’ out of the onion and get everything coated with the egg whites.)
5 Roll the outside of the onion in the coating mixture, and sprinkle the coating on the inside of the onion. Place on baking sheet and bake 40-45 minutes, or until coating is lightly golden brown and crispy. Enjoy with dipping sauce!
 
Nutrition Breakdown
4
Servings
Bloomin’ Onion:

85 
Calories per Serving
4 g
Fat
7 g
Carbohydrate
2 g
Fiber 
0.5 g
Sugar
5 g
Protein
Sauce:

15
Calories per Serving
0 g
Fat
1 g
Carbohydrate
0 g
Fiber
1 g
Sugar
2.5 g
Protein
2 / 0
WWP+*

Ingredients

Bloomin Onion:

1 Large

Sweet onion (I used vidalia onion)

2 Large

Egg white, beaten

1/4 cup

Panko bread crumbs (or whole wheat bread crumbs)

1/4 cup

Almonds, ground into a flour consistency 1

1/8 cup

Parmesan cheese, grated

1 tsp

Garlic

1/2 tsp

Salt

1/2 tsp

Pepper

1 tsp

Onion powder

1/2 tsp

Paprika

Optional:

1-2 pkts stevia or 1-2 tsp sweetener of choice, to bring out sweetness of onion

Sauce:

1/4 cup

Plain low fat Greek yogurt

1 tbs

No sugar added ketchup (or tomato paste)

2-3 pkts

Stevia or 1 tsp honey or sweetener of choice to taste

Pinch

Salt

1/2 tsp

Garlic powder

1 tsp

White vinegar

(in blender)

1 Preheat the oven to 375 degrees. Line a baking sheet with foil (for easy clean up) spray with non-stick cooking spray.

2 Peel the skin from the onion and cut off the top and bottom so that the onion sits flat. Cut the onion into wedges, stopping about 3/4 of the way down, (make sure you don’t cut all the way down to the bottom, or onion will fall apart). 

3 To make the coating, combine the bread crumbs, almonds, parmesan cheese, and seasoning in a small bowl. Set aside.

4 Whip egg whites in a small bowl, until they are lightly mixed. Roll the onion in the egg whites, making sure it is evenly coated on the inside and outside of the onion. (This is the ‘glue’ that will hold the coating onto the onion, so you want to make sure you lightly pull it apart making a ‘flower’ out of the onion and get everything coated with the egg whites.)

5 Roll the outside of the onion in the coating mixture, and sprinkle the coating on the inside of the onion. Place on baking sheet and bake 40-45 minutes, or until coating is lightly golden brown and crispy. Enjoy with dipping sauce!

 

Nutrition Breakdown

4

Servings

Bloomin’ Onion:

85 

Calories per Serving

4 g

Fat

7 g

Carbohydrate

2 g

Fiber

0.5 g

Sugar

5 g

Protein

Sauce:

15

Calories per Serving

0 g

Fat

1 g

Carbohydrate

0 g

Fiber

1 g

Sugar

2.5 g

Protein

2 / 0

WWP+*

(Source: dashingdish.com)

1AM
Pumpkin Protein Muffins
Ingredients

1 cup      Canned pumpkin
1/2 cup   Applesauce
1/2 cup Plain lowfat Greek yogurt (I like Chobani)
3  Egg whites
1 3/4 cup Old Fashioned Oats
1/4 cup Protein powder
1/2 cup  Baking stevia OR 1 cup sweetener of choice that measures like sugar 1
1 tsp Baking soda
2 tsp Baking powder
1/4 tsp Salt
1 1/2 tsp Cinnamon
1/2 tsp Pumpkin pie OR Apple pie spice
1 Preheat oven to 350 degrees. Line a 12-cup muffin pan with foil cupcake liners, or spray with non-stick cooking spray. Set aside.
2 In a blender, (or food processor), mix all of the ingredients together. Blend until oats are ground and mixture is smooth. ( I usually help move mixture around in my blender carefully with a spoon!)
3 Divide mixture among muffins tins, and place into pre-heated oven. Bake for 15-20 minutes, or until tops are lightly golden brown.
*Note this batter is very moist, and a toothpick may not come out clean…Don’t worry it is baked through if the tops are golden brown! 
4 Cool muffins before removing from pan. ENJOY!!!
Nutrition Breakdown
12 
Muffins
71 Calories per Muffin1 g Fat18 g Carbohydrate3 g Fiber2 g Sugar5 g Protein1 WWP+*

Pumpkin Protein Muffins

Ingredients

1 cup      Canned pumpkin

1/2 cup   Applesauce

1/2 cup Plain lowfat Greek yogurt (I like Chobani)

Egg whites

1 3/4 cup Old Fashioned Oats

1/4 cup Protein powder

1/2 cup  Baking stevia OR 1 cup sweetener of choice that measures like sugar 1

1 tsp Baking soda

2 tsp Baking powder

1/4 tsp Salt

1 1/2 tsp Cinnamon

1/2 tsp Pumpkin pie OR Apple pie spice

1 Preheat oven to 350 degrees. Line a 12-cup muffin pan with foil cupcake liners, or spray with non-stick cooking spray. Set aside.

2 In a blender, (or food processor), mix all of the ingredients together. Blend until oats are ground and mixture is smooth. ( I usually help move mixture around in my blender carefully with a spoon!)

3 Divide mixture among muffins tins, and place into pre-heated oven. Bake for 15-20 minutes, or until tops are lightly golden brown.

*Note this batter is very moist, and a toothpick may not come out clean…Don’t worry it is baked through if the tops are golden brown! 

4 Cool muffins before removing from pan. ENJOY!!!

Nutrition Breakdown

12 

Muffins

71 Calories per Muffin
1 g Fat
18 g Carbohydrate
3 g Fiber
2 g Sugar
5 g Protein
1 WWP+*

(Source: dashingdish)

May182013
May172013
May162013


High Protein & Fiber Pumpkin Muffins   

 Ingredients:

·         1/2 can of a 15 oz Pure Pumpkin Mix

·         1/2 cup applesauce

·         2 egg whites

·         3 scoops Protein Powder (ESA Protein Powder Vanilla)

·         1/2 – 3/4 cup Oatmeal (will depend on protein powder)

·         1 1/2 teaspoon baking powder

·         1/2 teaspoon baking soda

·         1 tablespoon pumpkin pie spice

·         1/2 teaspoon cinnamon

·         3 mini scoops stevia… or sweetener to taste

Directions:

1.      Pre-Heat oven to 350

2.      Spray muffin tins with non-stick cooking spray

3.      Mix all wet ingredients together till fully blended into bowel

High Protein & Fiber Pumpkin Muffins
 

 Ingredients:

·         1/2 can of a 15 oz Pure Pumpkin Mix

·         1/2 cup applesauce

·         2 egg whites

·         3 scoops Protein Powder (ESA Protein Powder Vanilla)

·         1/2 – 3/4 cup Oatmeal (will depend on protein powder)

·         1 1/2 teaspoon baking powder

·         1/2 teaspoon baking soda

·         1 tablespoon pumpkin pie spice

·         1/2 teaspoon cinnamon

·         3 mini scoops stevia… or sweetener to taste

Directions:

1.      Pre-Heat oven to 350

2.      Spray muffin tins with non-stick cooking spray

3.      Mix all wet ingredients together till fully blended into bowel

May152013
May142013
Sweet Potato and Carrot Soup
Ingredients:
1/2 Yellow Onion, chopped
2-3 Garlic Cloves, chopped
5 Cups Vegetable Broth
1-1.5 lb. Sweet Potato, peeled & chopped
1 lb. Peeled Carrots, chopped
1 tbsp. Freshly Grated Ginger
1 tsp. Cinnamon
1/2 tsp. Nutmeg and Cloves
Salt and Pepper to taste
Instructions:
Saute onions and garlic.  Add vegetable broth.  Add remaining ingredients.  Cook about 1/2 hour or until veggies are tender.  Blend. Bless. Enjoy!

Sweet Potato and Carrot Soup

Ingredients:

1/2 Yellow Onion, chopped

2-3 Garlic Cloves, chopped

5 Cups Vegetable Broth

1-1.5 lb. Sweet Potato, peeled & chopped

1 lb. Peeled Carrots, chopped

1 tbsp. Freshly Grated Ginger

1 tsp. Cinnamon

1/2 tsp. Nutmeg and Cloves

Salt and Pepper to taste

Instructions:

Saute onions and garlic.  Add vegetable broth.  Add remaining ingredients.  Cook about 1/2 hour or until veggies are tender.  Blend. Bless. Enjoy!

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