Monday, January 20, 2014

Black Forest Protein “Cookies”

This recipe is one of my favorites that I've ever created!! I modeled the flavors of this "cookie" after a Black Forest cake that was my favorite dessert made by a catering company I used to do business with. However, at over 500 calories per slice, that cake just isn't a great option for my daily meal plans. But with some creativity, we present to you a healthy Black Forest option that can even be used as a quick breakfast on the go. They are good plain, but if you add the dip or make them into "whoopie pies" with the dip as a filling, they are truly amazing. Enjoy! :)

Black Forest Protein “Cookies”

Makes 48 cookies.

  • 1 cup + 2 Tsbp. white whole wheat flour
  • 2 cups Old Fashioned Rolled Oats
  • 4 scoops  chocolate flavored whey protein powder
  • 1 ½ cups Stevia
  • ½ c. cocoa powder
  • ¾ tsp baking soda
  • ¾ tsp baking powder
  • ½ tsp sea salt
  • 1 c. dried cherries (optional)
  • 1 c. pecans (optional)
  • Wet ingredients
  • ½ cup Greek yogurt  
  • ¾ cup egg whites
  • 1 c unsweetened applesauce
  • 1 tsp almond extract

  1. Preheat the oven to 375F
  2. In a large bowl, mix all the dry ingredients together with a whisk, until very well combined.
  3. In a medium bowl, add the wet ingredients and combine with a whisk until well incorporated.
  4. Mix wet to dry and fold delicately just to combine.
  5. Drop by tablespoonfuls, 12 at a time, onto a baking sheet lined with parchment paper or onto cookie sheet sprayed with Pam.  Press each cookie down with a fork to make a flat disc instead of a rounded ball.
  6. Bake for about 10 minutes or until the cookies start to turn golden brown
  7. Cool completely on a cooling rack.
  8. Refrigerate leftover cookies.

“Cheesecake” Dip for Black Forest Protein “Cookies”

  • 1 package sugar free white chocolate flavored pudding mix
  • 1 cup Greek Yogurt
  • ½ c Silk Almond Milk
  • 1 tsp. almond extract

  1. Mix Greek yogurt and almond milk with electric mixer.
  2. Add pudding mix.
  3. Mix for apx. 2 minutes or until smooth.
  4. Chill and serve.

Nutrition Info:

Without Cherries or Pecans
Per Cookie:

“Cookies”W/ Cherries
Per Cookie:

With Cherries and Pecans
Per Cookie:

Cookie Dip
Per Serving: (apx. 1 Tbsp.)

Sunday, January 19, 2014

Egg White Muffins

So, this is NOT our own original recipe, but since several followers have asked for more breakfast ideas, I'm going to share one of our favorites.  This recipe and accompanying information comes directly from the link at the bottom of this post off  Chef Courtney shared these on KC Live last summer.  If you're interested in more of her recipes, she has a cookbook called The Six Pack Kitchen.  It is available for $20 on her website

"The folks at Kansas City Fitness Magazine know the importance of a healthy breakfast. Courtney Busby is the chef for the KC Weight Loss Program, and she created these easy-to-make Egg White Muffins. They're not only nutritious and delicious, but a perfect way to start your day with protein.
Do you want to sign up for the KC Weight Loss Program? Write a short paragraph explaining why you want to lose weight and e-mail with the words "I'm Ready" in the subject line."

Egg White Muffins
·    1 Carton of Egg Whites: 3 tablespoons each 
·    1 small fresh sweet potato 
·    3 pieces of low sodium turkey bacon 
·    ½ a tablespoon basil, parsley, and black pepper: 
·    ¼ teaspoon of garlic and onion powder(add to taste): 
Optional Ingredients 
·    Spinach 
·    Green pepper 
·    Low sodium ham 
·    Turkey Sausage 
·    Mushrooms
Preheat oven to 350° degrees. 
Cook turkey bacon until crispy. 
Chop bacon into pieces, for later application. 
Slice and cube sweet potato, place in a bowl with 2 tablespoons of water. 
Microwave potatoes for 6 minutes. 
Spray 8" skillet lightly with EVOO, turn burner to medium heat. 
Add microwaved sweet potatoes and all seasonings (provided in ingredients) to skillet, to give potatoes a      light crusting and flavor. Cook for approximately 5-7 minutes. 
Spray Muffin tin with EVOO. 
Place 4-5 sweet potato cubes to each individual muffin cavity. 
Add turkey bacon to each muffin cavity. 
Pour egg whites until just below level of the top of each muffin cavity. 
Bake 15-20 minutes at preheated temperature (above).

Read more:

Coming Soon: Black Forest Protein Cookies

For those of you who have tried our Pumpkin Protein Cookies, you'll be excited to hear that there is a new protein cookie being created.  Our first test batches of Black Forest Protein Cookies are coming out of the oven this afternoon.  So far the verdict is that this recipe definitely has great potential, but we're not quite ready to release it yet since we want it to be just right for you.  Stay tuned for a delicious chocolate cherry flavored treat!  We're also considering a white chocolate dip to accompany them although I'm sure they will also be delicious with the original cheesecake dip recipe that accompanies the Pumpkin Protein Cookies.

Stay tuned for deliciousness!!  And if you happen to run into us this week, we just might have some samples so you can give us some feedback on the various recipes.  :)

Wednesday, January 15, 2014

Healthy Chicken Salad

So I was craving chicken salad today and went searching for a "healthy" version of a recipe.  I wanted one that wasn't full of Mayo and other non-healthy items.  After an extensive search, I found enough recipes that I decided to try out my own based on what I wanted in there.  What I came up with was a quick, easy low-cal, high protein tasty snack/lunch idea. --Tony

Here is what you will need for ingredients......

2-- 5 oz  cans of chunk chicken breast (if you're in a hurry, other wise when you do your food prep, cook an extra couple of chicken breasts and freeze for future use)
1/2 of red onion
1/4 cup of dried cranberries
1/2 cup of diced apple (I prefer a pink lady or a gala...more of a bite than a red delicious)
6 small sweet gherkins
1 cup of red grapes
1/2 cup of plain greek yogurt
1 teaspoon of freshly squeezed lemon
garlic powder (around 1/4 tsp)
black pepper (around 1/4 tsp)

Dice up your red onion, sweet gherkins, and your apple.  Halve your grapes.  Toss in a bowl with the chicken (once you've drained it) and the lemon juice.  Add your greek yogurt ( adding more or less depending on how creamy you want it, just beware it will change the nutritional value) and seasonings.  Stir up and chill it in the fridge until you're ready to eat and enjoy!

You can change it up how you want, like omitting the dried cranberries which cuts out most of the carbs.
Here are the nutritional numbers that I got when I plugged it into My Fitness Pal.

I say the recipe can serve 4 people so these numbers are per serving....


Sunday, January 5, 2014

Healthy Tuna (or egg) Salad

Tuna salad on "Sandwich Thins" bread or Ezekiel bread

Use tuna packed in water (NEVER use the tuna packed in oil--YUCK!!) Drain and add plain Greek yogurt (instead of mayo) and a little pickle juice and a few diced sweet Gherkins.  Add diced celery if you like a little crunch.

You can also do this for egg salad with diced hard boiled eggs instead of the tuna.

You can also put Greek yogurt instead of mayo in your favorite deviled egg recipe. It cuts the calories way down and makes a yummy snack.

"Panera" Black Bean Soup

I love the black bean soup from Panera Bread, but I can make my own which allows me to control the ingredients and saves me TONS of money.

Sometimes I make my own recipes or adjust what others have created, but I found a great recipe already online for this one.  Check out the recipe here.

Crockpot Asian Pork (or chicken)

Crockpot Asian Pork (or chicken)

Add your choice of pork chops, pork roast, chicken breasts, etc. to the crock pot.
Add chicken broth, some garlic, an onion, a can of pineapple chunks (and the pineapple juice), and some Asian seasoning of your choice. We found a sweet ginger Asian seasoning that is good.
Cook on low for 6-8 hours (or all day while you're at work).
Serve with some steamed veggies.

It's good reheated the next day with some brown rice for lunch.

Southwest Chicken Salads

Southwest Chicken Salads

Prep ahead:
Cook up some corn and refrigerate.
Rinse and drain a can of black beans.
Grill chicken breast and cut into strips.

When you're hungry, fill a bowl with lettuce and or your choice of salad mix/greens.
Top with corn, black beans, and grilled chicken strips.
Sprinkle with lime juice.
Use Lighthouse brand Yogurt Dressing in the Salsa Ranch flavor. (You can find this at Walmart near the salad mixes in the refrigerated produce section.) Or create your own Southwest dressing by mixing plain Greek yogurt with salsa.  Add a little stevia if you like a sweeter dressing or jalapenos if you like it spicer.

If you want a little extra crunch and flavor, you can also add a few tortilla strips (I use the Chipotle Cheddar flavor--find them near the croutons.)

Spaghetti Squash with Red Sauce

Spaghetti Squash with Red Sauce

An easy meal for a weeknight when you have a little time, but don't want to do a lot of work is spaghetti squash with red sauce and ground turkey. You can cook up the ground turkey ahead and then reheat it at serving time. You can even just dump it in with the spaghetti sauce to heat up.

  1. Split the spaghetti squash in half lengthwise, scrape seeds out of the middle, and place halves upside down in a baking dish with about 1/2 inch of water in the bottom.
  2. Bake at about 375 for 45 minutes or until the squash is tender and flakes into "spaghetti" when scraped with a fork.
  3. While the spaghetti squash is cooking, brown your ground turkey and drain.
  4. Heat your desired amount of spaghetti sauce (red sauce.)

You can change this up when you want something "special" and make "Chicken Parmesan" by pounding a boneless skinless chicken breast out thin and coating your chicken in Ezekial breadcrumbs and egg/milk wash and baking for about 30 minutes. Place on top of your spaghetti squash and top with red sauce.

White Chicken Chili

White Chicken Chili


  • 1 pound boneless skinless chicken breasts, chopped
  • 1 medium onion, chopped
  • 1 tablespoon olive oil
  • 2 garlic cloves, minced
  • 2 cans (14 ounces each) chicken broth (can use low sodium to make it healthier)
  • 1 can (4 ounces) chopped green chilies
  • 2 teaspoons ground cumin
  • 2 teaspoons dried oregano
  • 1/2 teaspoon cayenne pepper
  • 3 cans (14-1/2 ounces each) great northern beans, drained, divided
  • Chopped jalapeno pepper, optional


  • In a Dutch oven over medium heat, cook chicken and onion in oil until lightly browned. Add garlic; cook 1 minute longer. Stir in the broth, chilies, cumin, oregano and cayenne; bring to a boil.
  • Reduce heat to low. With a potato masher, mash one can of beans until smooth. Add to saucepan. Add remaining beans to saucepan. Simmer for 20-30 minutes or until chicken is no longer pink and onion is tender.
  • If you like a creamier chicken chili, stir in plain Greek yogurt a few minutes before serving and heat through.

  • Top each serving jalapeno pepper if desired.

  • Yield: 10 servings (2-1/2 quarts).

Nutritional Facts: 1 cup (calculated without jalapeno or yogurt) equals 219 calories, 7 g fat (3 g saturated fat), 37 mg cholesterol, 644 mg sodium, 21 g carbohydrate, 7 g fiber, 19 g protein.

Adapted from a Taste of Home recipe