Banana Nut Muffins

     If you are looking for a healthy sugar free alternative to morning, or a pre/post workout fueling (my favorite choice), or simply the perfect snack.  I love how packed this is with fruit and vegetables...and the greatest part is, no one would even know it's all natural...but I do, and it makes me feel so good to consume them guilt free.  For these 12 servings (2 Muffins), they are only 200 calories, 31g carbs, 4g fiber, 27g net carbs, 7g protein, and 5.5g fat.  These are so easy to cart to the gym and have them ready after a hard workout, in fact I have them pre packaged and ready to walk out the door each morning!  ;)

Ingredients for 12 servings~

3 large ripe Bananas

6 extra large Eggs

2 handfuls of fresh Baby Spinach Leaves

1 teaspoon Baking Powder

1 teaspoon-Tablespoon Cinnamon, as desired to taste

Dash Vanilla

3 cups Oats

10oz shredded Carrots

2 chopped Apples (I love Cosmic Crisps)

1/2 Pint (8oz) fresh Blueberries

2 Tablespoons chopped Walnuts

     Add Banana, Eggs, Spinach, Baking Powder, Cinnamon and Vanilla to heavy duty blender, I use my Vitamix, pour into mixing bowl afterwards.  Stir in Oats, Carrots, and Apples til well incorporated, then fold in Blueberries gently.  Drop by 1/4 cup in silpat muffin tins, sprinkle evenly with chopped Walnuts, bake at 375 for 40 minutes.  Enjoy  :)

Healthy Ranch Dressing

 

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     In the world of health, there is no reason you can't have it all!  So let's start with the obvious...Ranch Dressing,...duh!  This is ridiculously easy, and illegally delicious!  And I haven't even started on the macros yet....   Each of the 4 servings are a generous half cup, feel free to cut this in half, it will be easy to get away with less for Dressing purposes.  Each 1/2 cup is only 110 calories, 5g carbs, zero fiber, and 5 net carbs, 13g protein and 5g fat.  Don't limit yourself to Salad, how bout a nice protein or vegetable topper!?  Find a new passion in Ranch Dressing like you have never known!  ;)

Ingredients for four servings~

1/3 cup dried Parsley

3 Tablespoons dried Dill Weed

2 Tablespoons Garlic Powder

1.5 Tablespoons Onion Powder

1.5 Tablespoons Minced Onion

1.5 Tablespoons Freeze Dried Chives

1-3 teaspoons Lite Salt (according to taste)

1 teaspoon Pepper

Dash Cayenne Pepper (according to taste)

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16oz container Cottage Cheese

     Add all spices to jar, shake well and store on shelf.  If desired, feel free to zap with Magic Bullet if you want it finely ground.  Add a 1/4 cup seasoning to 16oz container of Cottage Cheese, blend til silky.  Use as desired, I used in the typical way of Salad Dressing on a bed of Greens, Beans, Avocado, Radishes, Salsa, and whatever else your heart desired.  Enjoy :)

Ranch Seasoning

 

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     You will NEVER revert to pre packaged again after this simple swap of making your own Ranch Seasoning.  Easy easy easy breasy to throw together in a flash!  And the real beauty is that you can edit the portions according to your greatest desire.  And, as a double bonus, this is not just limited to Dressing, feel free to get wacky and use it as a seasoning for protein, sauces, or vegetables.  This is definitely worth the 5 minute investment of time!

Ingredients for one cup~

1/3 cup dried Parsley

3 Tablespoons dried Dill Weed

2 Tablespoons Garlic Powder

1.5 Tablespoons Onion Powder

1.5 Tablespoons Minced Onion

1.5 Tablespoons Freeze Dried Chives

1-3 teaspoons Lite Salt (according to taste)

1 teaspoon Pepper

Dash Cayenne Pepper (according to taste)

     Add all spices to jar, shake well and store on shelf.  If desired, feel free to zap with Magic Bullet if you want it finely ground.  Enjoy  ;)

Healthy One Pot Posole

 

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     Who ever said that healthy is boring has never had my One Pot Posole!  Can I hear an Ole'!?  This huge amalgamation of everything I love comes together perfectly in each and every bite.  I made mine with Chicken, and I am not even sad about it.  Loads of vegetables in my version, and a protein punch that will keep you full for hours.  Each of the 8 two cup servings are only 318 calories, 33g carbs, 6g fiber, 27g net carbs, 31g protein and 7g fat.  Feel free to garnish as desired, but I used fresh Limes, Avocado, sliced Radish, Cilantro and shredded Lettuce (not included in macros).  Try this for your next large gathering, or divide it up into 2 cup containers and have it for lunch all week!  ;)

Ingredients for 8~2 cup servings~

1 Tablespoon Olive Oil

1 diced Onion

1 Tablespoon chopped Garlic

Dash Cayenne Pepper (optional to taste)

3 cleaned, trimmed, diced Carrots

1 Head cleaned, trimmed, diced Celery

4 cups Water

1 Tablespoon Bouillon

25oz can drained Hominy

2 10oz cans Rotel

15oz can Pinto Beans (sub with favorite Bean)

4oz can diced Green Chilis

1.5 Tablespoons Chili Powder

1 Tablespoon Cumin

2 pounds Chicken Breast

     Add Olive Oil to large stock pot, along with Onion, Garlic, Cayenne, Carrots and Celery til Onions are light golden brown and softened.  Then add Water, Bouillon, Hominy, Rotel, Beans, Green Chilis, Chili Powder and Cumin til soft boil, reduce to a simmer and add Chicken Breast, bring back to a simmer for 20-30 minutes til cooked thru.  Remove Chicken Breast from pot, shred finely, stir back into pot.  Serve as desired with garnish.  Enjoy ;)

Beefy Bean Cottage Cheese

 

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     If you are looking for a high protein packed bowl of goodness for your next meal, this is one to try on for size!  Have you ever whipped your Cottage Cheese!?  If not, you are in for a grand surprise filled with silky creaminess!  As long as dairy is not a problem for you, this is a nice option for your dinner rotation.  For each 6 servings it is only 300 calories, 26g carbs, 6g fiber, 20g net carbs, 31g protein and 6g fat.  I served mine on a bed of mixed Greens, and topped with Salsa, feel free to get creative with your own ideas.  ;)

Ingredients for 6 servings~

1 diced Tomato

1 pound 96% lean Ground Beef

1 Tablespoon chopped Garlic

1 chopped Onion

Dash Cayenne Pepper (as desired, to taste)

1 Tablespoon Chili Powder

2 teaspoons Cumin

1 teaspoon Dill

2 cans drained Kidney Beans

16oz Cottage Cheese

     Dice Tomato, and drain on paper towel.  Meanwhile, add Beef, Garlic, Onion, and Pepper to skillet til browned and Onions soft and golden, drain well, and stir in Chili Powder, Cumin and Dill til well incorporated.  Then stir in Beans and Tomatoes.  Next add Cottage Cheese to blender and whip til silky, stir into Beef mixture.  Enjoy :)

Quinoa Flatbread

 

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     It's good to have friends, especially ones that have good ideas, and good connections to good ideas!  Such is the case with Quinoa Flatbread!  I was so grateful to have this one fall into my lap, and turn out so incredible.  This is a high value find!  Each of these 4 servings are only 160 calories, 31g carbs, 3g fier, 28g net carbs, 6g protein and 2.5g fat.  The beauty is that you can fill these with anything your little heart desires.  From breakfast to dinner, there are no limits, you are only restricted by your imagination!  As an extra plus, this literally takes 5 minutes to whip together, so head to the kitchen now!!!  

Ingredients for 4 servings~

1 cup Quinoa

1.5 cups Water

1 teaspoon Onion Powder

     Add all ingredients to heavy duty blender, and blend til well incorporated.  This will require a heavy duty blender, I used my Vitamix.  Pour onto parchment lined cookie sheet to fill pan, bake at 400 for 20 minutes.  If it starts to brown and bubble up, remove immediately as it will turn crispy vs soft.  Remove and cool slightly, flip Flatbread and parchment paper on the cookie sheet and gently peel parchment paper away from Flatbread.  Cut into four equal parts, and enjoy as desired.  Have fun!  ;)

Lentil Wraps

 

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      I love doing new fun things, and these Lentil Wraps fall right into that category.  I really appreciate when others share their ideas so we all can benefit!  And I had the best time creating filling ideas.  From Breakfast options, to Taco's, to my Vegan Basil medley.  As an added bonus, they will take on the flavor of whatever you fill them with. Each of the 8 Wraps were only 41 calories, 8.5g carbs, 1.5g fiber, 7g net carbs, 3g protein, and .4g fat.  If you try these, make sure to share how you finished them off.  I love sharing ideas, it helps to make the world go round!  ;)

Ingredients for 8 six inch wraps~

3/4 cup Red Lentils

1.5 cups Water

Pinch of Salt

     Add all ingredients to blender, and let soak for 3 hours.  Then blend til smooth.  Drop batter into VERY hot skillet sprayed with non stick cooking spray, flip when ready and finish cooking on the other side.  I was able to get 8 Wraps out of the batter, using a 6 inch skillet. I made the batter as thin as possible, add a little extra water if necessary.  Once cooked, I stored these in the fridge for the week, and was able to pull them out and microwave them for 30 seconds to heat and soften when ready to use.  Enjoy!  ;)

Balsamic Basil Tofu

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     If you are looking to experiment with Tofu, as I was, I have something for you to try!  I am leaning in to try new things, one of which is how to "Press" your Tofu before using it.  Once Pressed, you can add any flavors or spices and creating all kinds of masterpieces.  My Balsamic Basil Tofu turned out delish, and definitely worth a try.  Each of the 5 servings are only 317 calories, 40g carbs, 8g fiber, 32g net carbs, 18g protein and 10g fat.  Such a lovely macro profile, and something the whole family will enjoy! :)

Ingredients for 5 two cup servings~

14oz container Extra Firm Tofu

1/4 cup Balsamic Vinegar (I used the 15cal/Tablespoon Vinegar, slightly thinner than the syrups)

24oz Cherry Tomatoes

1 Tablespoon chopped Garlic

1 medium sliced Purple Onion

1 Tablespoon Olive Oil

2 cans drained Garbanzo Beans

1 diced Orange Bell Pepper

Basil Leaves

     After removing Tofu from its container, rest between 3 layers of Paper Towels on top and bottom.  Set a small Cast Iron Skillet (or something else with weight) on top (I even put my Magic Bullet in the skillet).  Allow Tofu to drain for up to an hour, remove from Press, and slice into bite size pieces, add to bowl along with Balsamic and let marinate for up to an hour.  Meanwhile, add Tomatoes, Garlic, Onion an Oil to parchment lined baking dish, stir to coat evenly with Oil, bake at 400 for 20.  Remove from oven, add Beans and Tofu to mixture and bake another 20 minutes, remove and add Peppers, bake another 5 minutes, remove and garnish with Basil Leaves.  Enjoy :)