Saturday, February 28, 2015

Pralines Sea Salt Caramel Sundae

     How many calories would you expect to pay for this Pralines Sea Salt Caramel Sundae!?  Would you guess 109 calories, 7.3g net carbs and 4g protein!?  If so, you would be correct!!!  And you have me to thank for coming up with this spectacular creation ... well me and a few awesome ingredients! You will not be able to believe the intense flavor surprise just waiting for you in this healthy treat  ;)

1 teaspoon Cinnamon Roll Sweet Spreads Coconutter
1 Tablespoon Walden Farms Maple Pancake Syrup
1/2 cup Arctic Zero Sea Salt Caramel Frozen Dessert
1/2 Walnut, broken into pieces
2 Tablespoons Spray Whipped Topping

     Combine Sweet Spreads and Syrup in bowl and microwave for 20 seconds, stir til smooth.  Put Arctic Zero in bowl and top with Syrup, Walnut pieces, and end with Whipped Topping.  Enjoy the heck outta this marvelous wonder  ;)

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Salmon Sliders

     Food is Fun!!!  Salmon Sliders proves my point!!!  Being healthy does not have to be boring, you can combine all kinds of flavors to make your taste buds sing a happy song!  Best part is for one serving it is only 154.5 calories, 10.4g net carbs, and 22g protein, that does not include the calories for the cucumber ( which is negligible).  Now your only problem will be to decide if you want these as an appetizer, healthy snack or light lunch  ;)

Ingredients for 2 servings~
8 Tablespoons room temperature Fat Free Cream Cheese
2 ~2.5oz packets Chicken of the Sea Salmon
1/2 diced Red Bell Pepper
3 diced Green Onion
1/2 cup shredded Carrots
1/2 cup torn fresh Kale
2 teaspoons Lite Soy Sauce
Garnish with Lite Salt or flavored Popcorn Salt, if desired
Sliced Cucumber

     Mix all together, except for Salt and Cucumber.  After well mixed, scoop on top of Cucumber slices and sprinkle with Lite Salt or flavored Popcorn Salt.  Enjoy  :)

For 10 dollars off your first 30 dollar order at click

Sea Salt Caramel Fudge Pancakes

     I CAN'T EVEN....!!!  Could you just die over these pictures!?  Whelp, can I tell you that they taste even better than they look, ... if that's possible!  Even better news is that the entire stack of Sea Salt Caramel and Fudge topped Chocolate Pancakes are only 323 calories, 12.5g net carbs and 42g protein.  Can you give me one reason this wouldn't be the next thing you make in the kitchen!?  :)

1 scoop Chocolate Milkshake Quest Protein Powder
2 Tablespoon Spectrum Chia&Flax Seed with Coconut and Cocoa
1/4 cup Egg Whites
1/4 cup low fat Cottage Cheese
1/2 cup Low Cow Simple Truth Sea Salt Caramel Ice Cream
1 Tablespoon Choc Zero Chocolate Syrup, plus more for garnish
1/2 teaspoon Baking Powder
Dash Vanilla
Dash Cinnamon

     Add Protein Powder, Chia&Flax Seed, Egg Whites, 1/4 cup Ice Cream, Cottage Cheese, 1 Tablespoon Chocolate Syrup, Baking Powder, Cinnamon and Vanilla to Magic Bullet and grind til well blended.  Drop by 1/4 cup onto Pam sprayed skillet and cook til done on each side.  Top stack of pancakes with remaining 1/4 cup Ice Cream and drizzle with Chocolate Syrup.  Enjoy  :)

Deep Dish Tuscan Supreme Polenta Pizza

     Hello healthy Saturday night Pizza Party!!!  No need to sacrifice fun or flavor, whip up Vitacost's Tuscan Vegetable Polenta to make the perfect deep dish holder for all your favorite toppings!  Your only problem will be deciding who you want to invite to the party  ;)

Ingredients for one 9" Deep Dish Pizza~
3 1/2 cups Water
1 cup Vitacost Tuscan Vegetable Polenta
1/2 cup shredded Parmesan
1 Tablespoon EVOO
1 diced Yellow Onion
1 Tablespoon chopped jarred Garlic
Dash Cayenne
1 pound low fat Beef, Turkey, or Chicken
1 packet Taco Seasonings
Pizza Sauce
1 Green Bell Pepper sliced
Small can Mushrooms
Purple Onion sliced rings
Mozzarella Cheese

     Bring Water to boil, stir in Polenta and reduce to simmer, whisk 3-4 minutes til thickened, remove from heat and stir in Parmesan, cool.  Meanwhile, heat EVOO in skillet along with Onion, Garlic and Cayenne til golden brown, add meat til cooked thru, drain off any oil.  Sprinkle with Taco Seasonings to desired taste and stir til combined.  Spray inside of 9" Springform Pan with Pam and pat cooled Polenta along bottom and up sides an inch or so, bake at 425 for 15 minutes, remove.  Add a layer of Pizza Sauce, top with Meat, then layer Bell Pepper, Mushrooms, Purple Onion, ending with Mozzarella.  Continue to bake at 425 for 30 minutes or til cheese begins to brown.  Enjoy  ;)

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Shrimp N Porcini & Truffle Polenta

     The next time you want to impress your In Laws or your husbands Boss at a dinner party I suggest you whip up Shrimp N Porcini & Truffle Polenta.  You will look like Martha Stewart extraordinaire!!!  This is so easy, flavorful and elegant.  Thanks to Vitacost we can have luxurious flavors of Polenta in a dash, and make dinner time a memorable experience  ;)

Ingredients for 6~
6 slices Turkey Bacon
Tablespoon EVOO
Large Yellow Onion, diced
Tablespoon chopped jarred Garlic
Dash Cayenne
8oz sliced Mushrooms
2 pounds large raw Shrimp, remove shells and tail
2 cups 25 cal/cup Cashew Milk
2 cups Water
1 cup Vitacost Porcini & Truffle Polenta
2 Tablespoons Light Butter
1/4 cup shredded Cheddar
Diced Roma Tomato
Sliced Green Onion
Shaved Parmesan

     Add Turkey Bacon to skillet and heat til fully cooked on each side, remove and crumble, set aside.  Add EVOO to Turkey Bacon residue in skillet, heat and cook Onions, Garlic and Cayenne til golden brown, then add Mushrooms til cooked thru, then add Shrimp and cook til pink.  Meanwhile, add Cashew Milk and Water to saucepan til boiling, slowly whisk in Polenta, reduce to simmer and stir 3-4 minutes til thickened.  Remove from heat and stir in Butter and Cheddar.  Add Polenta to serving bowl and top with Shrimp mixture and finish with garnish of Bacon, Tomato, Green Onion and Parmesan.  Enjoy ;)

For 10 dollars off your first 30 dollar order at click

Thursday, February 19, 2015

Thai Coconut Red Rice with Chicken

     Vitacost has a great new rice offering to help us make "happy plates"!  Pair the Thai Coconut Red Rice with a Coconut Chicken and you will have a perfect dinner that looks and tastes like a 5 star restaurant.  Every girl appreciates a little assistance when it comes to meal prep,... then you have more time to shop for shoes!  What are you waiting for, order your's today from  ;)

Ingredients for 4~
1 pound boneless skinless Chicken Tenders
1 can Lite Coconut Milk
1 Tablespoon minced fresh Ginger
Dash Pepper
Tablespoon EVOO
Yellow Onion, diced
Tablespoon chopped jarred Garlic
Dash Cayenne Pepper
Head of Broccoli, chopped into florets
2 cups shredded Carrots
2 cups Water
1 cup Vitacost Thai Coconut Red Rice
Fresh Pineapple, diced for garnish

     Add Chicken Tenders to marinade of Coconut Milk, Ginger and Pepper and store in fridge for 5-6 hours.  Meanwhile, add EVOO to skillet along with Onions, Garlic and Cayenne and cook til golden brown, then add marinated Chicken and cook thru, dicing into bites with spatula.  Add Broccoli and Carrots and cook til crisp tender, then remove from heat.  Heat Water to boiling and add Rice mixture, cover and reduce to simmer for 20 minutes, til liquid all absorbed.  Serve Chicken mixture over top of Coconut Rice, top with fresh diced Pineapple.  Enjoy  ;)

For 10 dollars off your first 30 dollar order at click

Cauliflower Taco Shell Fiesta

     We've had Cauliflower Pizza Crust, we've had Cauliflower Chicken Fried Rice, and now we have Cauliflower Taco Shell's!  Woot Woot  The beauty of this is that it is very little ingredients, low in calories, high in healthy and a fun craft project all rolled into one!  So the next time you are feelin' all Martha Stewart ish, whip out your food processor and surprise you family with homemade shells!!!

Head of Cauliflower, cut into small florets
2-3 Eggs
Dash Salt
Dash Pepper
Dash Garlic Powder

     Add Cauliflower florets to food processor and grind til rice like texture, add to bowl and microwave for 5 minutes.  Cover bowl with lid and let the trapped heat continue to soften the Cauliflower.  When cooled add Eggs and spices and blend to dough, decide if you need 2 or 3 Eggs depending on need to create a dough.  Pat out 6 inch circles on Silpat lined cookie sheet, bake at 375 for 15 minutes, flip and cook another 10 minutes, cool and fill with your favorite fillings!  Enjoy  ;)

Maple Blueberry Mug Cake

     Thank you Blueberry Mug Gods for sending me this recipe in my dreams last night!!!  I woke up salivating!!!  I knew I had to head straight to the kitchen and start "muggin" my ingredients into this rich Maple cup of wonder!  Picture warm Blueberries surrounded in fluffy white cake with a stream of Maple frosting trickling down all sides .... sounds horrible, right!?  :0   As if that weren't enough, all this is only 264 calories, 10g net carbs and 43g protein.  What are you having for breakfast tomorrow!!!???  ;)

1 scoop Quest Vanilla Milkshake Protein Powder
1/3 cup Egg Whites
1/4 cup lowfat Cottage Cheese
1/4 cup fresh Blueberries
Dash Cinnamon
Dash Maple Extract
1/2 Tablespoon favorite nut butter
1 Tablespoon ChocZero Sugar Free Maple Pancake Syrup

     Spray mug with Pam and mix all ingredients in mug (except Nut Butter and Syrup).  Microwave for one minute, stir and microwave for one more minute.  Then stir together Nut Buter and Syrup.  Put Cake on plate and drizzle with Maple Syrup.  Enjoy  ;)

Kale Fruit and Nut Salad

     I'm well aware that it's dead winter but a girl can dream can't she!!!???  And, this beautiful Kale Fruit and Nut salad is the perfect way to image the feel of the sun on my face and wind at my back.  This is amazingly delicious and so pleasing to the eye, not to mention super duper healthy, so I think it qualifies for any time of year!  Enjoy this little wonder  ;)

1 bunch of Kale, torn to pieces
Chopped Fuji Apple
Fresh Blueberries
Chopped Strawberries
Dried Diced Dates
Shredded Carrots
Slivered Almonds
Diced Red Onion
Crumbled Feta Cheese ( I like the Whole Foods brand best)
Lite Italian Dressing
Optional Protein Topping~Salmon or Chicken

     After tearing your Kale into pieces, start topping with all your favorite things!  There are no rules so you can add or subtract from my suggestions.  But, I will tell you that this is one of the best salads I have ever eaten.  Enjoy  ;)

Stone Ground Mustard Cauliflower Florets

     Tired of the same ole same ole boring side dishes!?  Whelp, I have answers!  Try these Stone Ground Mustard Cauliflower Florets tonight for dinner and watch all those frowns turn upside down after biting into these babies!!! Simple to make and a sure crowd pleaser  ;)

Head of Cauliflower, trim into Florets
2 Tablespoons Stone Ground Mustard
2 Tablespoons EVOO

     After trimming Cauliflower, mix together Mustard and EVOO~pour over Florets and coat completely.  Spread onto foil lined cookie sheet and bake at 425 for an hour, stirring every 15 minutes.  Enjoy  ;)

Whipped Yogurt Fluff Tarts

     Prepare to dive face first into these fluffy clouds of heavenly delight!!!  These carry all the components of a perfect dessert~high protein, low carb, high flavor, very filling, easy to make and beautiful to feast your eyes upon!!!  Each of these Tarts is about 275 calories, about 18.3g net carbs and 31g protein.  The next time you want to impress your friends with out a lot of fuss, I suggest you pull this recipe out and prepare for a round of applause ;)

Your favorite flavor of Quest Bar
Your favorite flavor of Yoplait Greek 100 calories Whips
Body Crunch 360 Whey Protein Crunchies in Natural~
Fresh Fruit for garnish, as desired
Spray Whip for garnish, as desired

     Microwave your Quest Bar for 12 seconds and mold to the inside of a Pam sprayed Tart Pan.  Bake at 350 for 4-5 minutes,making sure not to over bake.  When cool, remove from pan, and fill with your favorite Yoplait Whipped Greek Yogurt.  Top with desired amount of  Body Crunchies, fresh fruit and Whipped Topping.  Prepare to be amazed~  Enjoy  ;)

Wednesday, February 18, 2015

Double Chocolate Protein Fudge

     I am such a lucky girl to be the recipient of some Body Crunch samples from Body 360 Nutritionals!!! These Whey Protein Crunchies are the perfect addition to Protein Fudge, or any thing that you want to add an extra punch of protein with fun little crunchies in natural or chocolate flavors.  Each sample pack has 42 calories, 1-3g net carbs and 7-8g protein.  Find out more at, or follow them on IG @body360fit.  The chocolate flavor just screams fudge to me and I think the results are dynamite.  This recipe makes 2 servings, each one is 235 calories, 7g net carbs and 20g protein.  Perfect after dinner treat to curb those late night cravings!

Ingredients for 2 servings~
2 Tablespoons Sweet Spreads Chocolate Brownie Coconutter
1 Tablespoon Swerve Granular Erythritol
1/2 cup Cashew Milk
2 Tablespoons Vitacost Cocoa Powder
1 scoop Quest Chocolate Milkshake Protein Powder
Body 360 Chocolate Body Crunch Sample Packet

     Melt Brownie Sweet Spreads in microwave for 20-30 seconds, then stir in Erythritol followed by Cashew Milk til smooth.  Continue to stir in remaining ingredients and spoon into wax paper lined loaf pan.  Chill in refrigerator til set.  Remove and slice when ready.  Recipe makes 2 servings.  Enjoy  :)

For 10 dollars off your first 30 dollar order at click

Sugar~Friend or Foe!? Plus, 13 lucky tips ;)

     If you are one of those people who go to weddings for the chic in white with veiled face vs wondering how soon we can cut the cake, all the while strategizing  your second (or third, fourth, or fifth) piece while eating your first, ...this article is not for you.... so move on, ...we don't like you anyway...!!!
      Ever since I can remember, sugar has been my first love.  Someone asked me once if I was stranded on a desert island would you rather be left with Tom Selleck or an unlimited supply of chocolate chips cookies... that was a no brainer, sorry Tom, no offense.  As a child, Halloween was my favorite holiday, the strength of my little legs was all that stood between me and open season on an endless supply of candy...the mere reason for bearing children was to be able to continue to Trick or Treat.  "I don't care if my child is only 3 months old wrapped in swaddling clothes lady, just hand over the loot"!!! Years later I'm filled with shame when reflecting upon the encouraging words thrown at my small children, "C'mon kids, just one more block, you can do it, quit crying, no I'm not carrying you, at 7 you can walk, just a few more miles, etc...".  I can proudly say that I have put the past behind me now and did not have one piece of candy this year.  Of course, we have a few rules in my house, the first being, NO CANDY IS PURCHASED UNTIL HALLOWEEN EVE!!!  After the lights go out, the Hubs is ordered to hide any left overs from my sight, and get rid of it the next day.
     You have to understand something here, I have STRUGGLED with a sugar addiction all my life.  I no longer want to be in bondage to sugar and have had to structure my life around the harsh reality of  a bonafide "sugar addict".  You might ask yourself if you too would fall into this category.  Ever since the book, "Sugar Blues" came out in 1975, researchers have debated whether sugar really can trigger an addiction's "gotta have it and have it now" response.  Now it seems it really does, and I can personally attest to that phenomenon.  It's painful, it's uncomfortable, it's filled with anxiety and it interfere's in every aspect of your life. Scientists at the Massachusetts Institute of Technology say mice will cross an electrified zone to get to sugar even when they're completely full, and getting that sugar high stimulates the same brain regions that are associated with good lovin' and bad drugs.  Does any of this sound familiar to you!?  If so, I would sincerely love to share some of the things that have helped me to get off of sugar and on to a life filled with inner peace, hope and the ability to focus on things other than my next sugar binge.

1) White knuckle thru 3 days completely off sugar and see the dramatic reduction in cravings.  It won't be easy but it will be worth it and you can do hard things.  THIS TRULY WORKS
2) Increase the Protein in your diet.
3) Decrease the Carbs in your diet.
4) When cravings hit hard, opt for a piece of Sugar Free Mint Gum.  It's a life saver!!!
5) Pop a handful of nuts and watch your cravings magically fade.
6) Go for a walk, exercise curbs appetite and cravings.
7) Substitute sugar for a plant based sweetener, stevia or erythritol.  They do not affect a rise in blood sugar and therefore should not trigger a sugar binge.  I am in love with Swerve granular or confectioners style erythritol, found at your local market or online at
8) Experiment with many of my Sugar Free desserts on my blog at http://foodfitnessbypaige.blogspot .com.  I enjoy desserts every single day, some times twice a day with out any nasty addiction effects.
9) Have you heard of Quest Bars!?  Of course you have, silly question!  Those curb a sweet tooth six days a week and twice on Sunday!  It's a very safe solution to a sugar filled dessert.
10) Have you heard of Quest Chips!?  Of course you have, silly question!  Pop something salty in your mouth and a lot of times that will kill a sweet urge.
11) Recognize that as time passes your taste buds will change and you will enjoy a sweeter satisfaction from naturally sweet foods, such as dates, fruit, sweet potatoes.  For example, a wonderful treat can be  half a baked sweet potato chilled and topped with a handful of crushed walnuts.  Or enjoy my Double Chocolate Protein Fudge recipe on my Blog for a sugar free treat.  Voila'
12) Discover the improved new world of sugar free chocolate.  I have fallen under the spell of two brands that knock my socks off~ Amberlyn Sugar Free Chocolate and Lilys Sugar Free Chocolate.
13) On my life, it is easier not to take the first bite than to deal with a potential uncontrollable urge to start and not stop until you have made yourself sick.

     I hope you have found this article helpful.  I love sharing and wish you the benefit of my experience and wisdom.  Please feel free to share any tricks you have found to overcome the ill effects of sugar, I would sincerely enjoy your feedback!  In good health~paige  RN NCHC  :)

Saturday, February 14, 2015

Frosted Apple Pie Donuts

     Frosted Apple Pie Donuts ... #nuffsaid ... #dropthemic ...  (This recipe makes 8 Donuts, each has 95.5 calories, 5.6g net carbs and 10.7g protein)

Apple Pie Quest Bar, torn into pieces
2 Tablespoon Almond or Cashew Milk ( I use the 30 or 25 cal/cup)
5.3oz Yoplait 100 calorie Greek Apple Pie Yogurt
4oz finely chopped Fuji Apple
Jumbo Egg
1/3 cup Egg Whites
1 scoop Quest Vanilla Milkshake Protein Powder
1/4 cup Nutiva Coconut Flour
1 teaspoon Baking Powder
1/2 teaspoon Salt
Dash Vanilla
Dash Cinnamon
8 teaspoons Cream Cheese Frosting ( recipe below)
Bob's Red Mill Dried Diced Apple, for garnish if desired

     Melt Quest Bar and Milk in microwave for 30 seconds and stir til smooth, repeat if necessary til as smooth as possible.  Stir in remaining ingredients ( except for Frosting and Dried Diced Apple for garnish).  Drop by 1/4 cup into Pam sprayed Donut Pan and bake at 375 for 8 minutes.  Cool and frost with 1 teaspoon Frosting, garnish with Dried Diced Apple bits if desired.  Enjoy :)

Ingredients for Frosting~
1 Tablespoon White Chocolate Sweet Spreads Coconutter
1 Tablespoon Sweet It Syrup (
4oz Fat Free Cream Cheese
1 Tablespoon Sweet It Powder(
1 Tablespoon Swerve Erythritol Confectioners Style
Dash Almond Extract

     Microwave White Chocolate Sweet Spreads with Sweet It Syrup for 30 seconds and stir til combined, blend in rest of ingredients til smooth or whip in Magic Bullet.  Makes 9 Tablespoons. (Each Teaspoon has 12 calories, .6g net carbs and .7g protein)

For 10 dollars off your first 30 dollar order click

Pistachio Ice Cream

     One of my daughter's favorite Ice Cream is Pistachio, so when Vitacost sent me some of their amazing Pistachio's it was a no brainer what I was going to do!!!  These Organic nuts are perfect to pop straight in your mouth or use as an ingredient in a dream filled recipe!  (Luckily for me they have shells on them slowing down my consumption.)  As I was shelling a 1/2 cup for the Ice Cream I couldn't help but play the "one for you one for me" game ...  my love filled smiled rapidly turned upsidedown when my measuring cup was full ... game over :/ ... but ICE CREAM ON !!! ( frownie face turned back upsidedown)  ;)  .....recipe yields 5~1/2 cup servings at 208 calories, 20.6g net carbs and 12g protein.

1/2 cup shelled Vitacost Organic Pistachio's, extra for garnish if desired
2 cups Fat Free Half n Half
4 Tablespoons Nutiva Vanilla Hemp Protein Powder
10oz Sugar Free Fat Free Instant Pistachio Pudding
6oz Fage 0% Plain Greek Yogurt

     Add first four ingredients to Magic Bullet and blend til smooth, pour in 9 X 13 pan and stir in Yogurt til fully incorporated.  Place in freezer, after 30-45 minutes, remove and stir.  Repeat 3 or 4 times til desired consistency. Scoop a 1/2 cup when ready to eat and garnish with extra Pistachio's if desired.  Enjoy  ;)

For 10 dollars off your first 30 dollar order at click