SMOOTHIES

Chocolate Cherry Almond Smoothie

Yeilds: 3 servings  – Serving Size: 1 cup – Calories: 150 – Total Fat: 9g  – Carbs: 20g – Protein: 7g

Ingredients

  • 8 oz. bag of frozen dark sweet cherries
  • 2 tablespoons unsweetened baking chocolate
  • 1 tablespoon honey or agave
  • 1/2 cup almond milk

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Directions

  • Combine all ingredients into blender and blend until smooth. Add ice if a thicker smoothie is preferred . 
  • Sprinkle top with additional chocolate powder and enjoy!

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Apple Cinnamon ‘n’ Coconut Smoothie

Yeilds: 2 servings – Serving Size: 1 – Calories:180 – Total Fat 5 grams – Carbs: 30g – Protein: 6g

Ingredients

  • 1 medium size apple
  • 1 cup coconut milk, or coconut water
  • 1 frozen banana
  • 1 teaspoon ground cinnamon
  • 1 cup ice

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Directions

  • Add all ingredients into blender and blend until smooth and creamy. Enjoy!

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Green Coconut ‘n’ Banana Smoothie

Serving Size: 1/2 the recipe –  Calories: 180 – Carbs: Total Fat: 4g – Protein: 8g

Ingredients

  • 1/2 cup cooked quinoa
  • 1 frozen banana
  • 1/4 cup apple juice
  • 3/4 cup coconut milk
  • 1 cup chopped spinach
  • 1/2 inch slice fresh ginger

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Directions

  • Place coconut milk, ginger, and spinach in blender and blend until spinach leaves are blended well.
  • Place all remaining ingredients into blender and blend,  enjoy!

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Mango Orange Smoothie

Yeilds: 2 smoothies Calories: 320 –  Carbs: 60 – Total Fat:0 – Protein: 13g

Ingredients

  • 1 ripe, peeled mango
  • 1-1/2 cups nonfat Greek yogurt
  • 1-1/2 cups orange juice
  • about 8 ice cubes
  • 1 teaspoon vanilla extract

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Directions

  • Combine mango, yogurt, ice, and juice in a blender
  • Cover and pulse until smooth, scraping down the sides as needed, enjoy!

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Almond Protein Smoothie

Yeilds: 2 servings – Calories: 190 – Total Fat: 5g – Carbs: 60g – Protein: 16g

Ingredients

  • 15 raw almonds
  • 1 frozen banana
  • 1 pear, core removed
  • 1 cup almond milk

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Directions

  • Add all ingredients to a blender and pulse until smooth. Add ice if you would like it thicker.  Enjoy!

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Strawberry and Cranberry Smoothie

Yeilds: 2 servings – Calories: 180 – Carbs: 28g  Total Fat: 3g – Protein: 4g

Ingredients

  • 3 tablespoons dried cranberries
  • 2 cups strawberries
  • 1 cup almond milk (low fat)
  • ice

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Directions

  • in a small bowl, soak cranberries and 2 tablespoons of water, allow to set for at least 15 min to make berries softer. 
  • In a blender, add cranberries, strawberries, almond milk and ice and blend until smooth. Enjoy!

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Skinny Kale and Mango Smoothie

Yeilds:1 serving – Calorie: 230 – Total Fat: 4g – Carbs: 14g – Protein: 11g

Ingredients

  • 1 tablespoon almond butter
  • 1 cup chopped kale
  • 1 ripe mango, peeled and pitted
  • 3/4 cup unsweetened almond or coconut milk
  • ice (if desired)

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Directions

  • Add all ingredients and blend, then add ice if desired. Enjoy!

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Raspberry Sunrise Smoothie

Yeilds: 3 servings – Calories: 70 – Total Fat: 1g – Carbs: 17g – Protein: 2g

Ingredients

  • 1 cup frozen raspberries
  • 1/2 cup almond milk
  • 1 cup frozen mangos
  • 1/2 cup orange juice

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Directions

  • In a blender, combine the strawberries and almond milk and blend until smooth. Scrape off and pour the contents in 2 separate glasses.
  • Keep the glasses in the freezer for at least 20 min to help separate the next layer.
  • Next, combine the mangos and orange juice in the blender, or until smooth. Pour the contents in the glasses.  Enjoy!

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Filling Pumpkin Smoothie

Yeilds: 1 serving – Caloreis: 230 – Total Fat: 2g – Carbs: 36 – Protein:24g

Ingredients

  • 1/2 cup pumpkin puree
  • 1 frozen banana
  • 1 cup almond milk
  • 1 serving vanilla protein powder
  • 5 drops stevia sweetener
  • dash cinnamon
  • about 6 ice cubes

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Directions

  • In a food processor or blender, combine all ingredients. Add ice for desired consistency. Blend until smooth. Enjoy!

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Slimming Banana Split Protein Smoothie

Yeilds: 2 servings – Calories: 210 – Total Fat: 4g –  Carbs:28 – Protein: 18g

Ingredients

  • 1/2 cup non fat Greek yogurt
  • 1/2 cup unsweetened almond milk
  • 1 tablespoon almond butter
  • 1 cup strawberries
  • 1 banana
  • 2 scoops protein powder
  • ice

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Directions

  • Blend all ingredients, except ice into blender. Add desired amount of ice (more for thicker) Enjoy!

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Breakfast Smoothie Pick Me Up

Yields: 1 smoothie – Calories: 290 – Total Fat: 3 g – Carbs: 64g – Protein: 7g

Ingredients

  • 1 tablespoon ground flax seeds
  • 6 oz almond milk
  • 5 strawberries fresh or frozen
  • 1 cup chopped spinach
  • 1 frozen banana

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Directions

  • blend all ingredients. Add ice if you like it thicker, enjoy!

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Skinny Mango Smoothie

Yeilds: 1 serving – Calories: 250 – Carbs: 30 – Total Fat: 12g – Protein:4g

Ingredients

  • 1 fresh. ripened mango, pitted and peeled
  • 1/4 cup almond milk
  • about 5 ice cubes

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Directions

  • blend all ingredients into blender. Enjoy!

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Power Morning Energy Smoothie

Yields: 1 serving = Calories: 320 – Total Fat: 7g – Carbs: 23g –  Protein: 21g

Ingredients

  • 1 frozen banana
  • 3/4 cup almond milk
  • 1/2 cup chopped spinach
  • 1/4 cup nonfat Greek yogurt
  • 1 tablespoon almond butter
  • 1 tablespoon protein powder
  • 1 tablespoon ground flax seeds

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Directions

  • Combine all ingredients and blend until smooth. Add ice as desired. More ice makes it thicker.  Enjoy! 

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Filling Chocolate Smoothie

Yeilds: 1 serving – Calories:230 – Total Fat: 8g – Carbs: 40 – Protein: 6 g

Ingredients

  • 1 cup almond milk (unsweetened)
  • 1 frozen banana
  • 1 serving chocolate protein powder
  • 1 tablespoon almond butter

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Directions

  • Add all ingredients to blender and pulse until smooth. Add ice if desired, to thicken smoothie. Enjoy!

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BREAKFAST

Bagel with Sun Dried Tomatoes ‘n’ Swiss

Yeilds: 2 servings – Serving size: 1/2 bagel – Calories: 260 – Total Fat: 13g – Carbs: 20g – Protien: 13g

Ingredients

  • 1 whole wheat bagel
  • 1 tablespoon extra virgin olive oil
  • 2 thin slices of swiss cheese
  • 2 tablespoons finely chopped sun dried tomatoes (any variety jarred in olive oil)
  • 3 fresh basil leaves. finely chopped
  • 1/4 teaspoon dried oregano

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Directions

  • Cut the bagel in half and toast (if desired). Drizzle both halves with extra virgin olive oil.
  • Sprinkle the oregano and distribute the cheese, sun dried tomatoes, and basil around the bagel.   Enjoy!

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Slow Cooker Vegetable Omelette

Yeilds: 6 servings – Serving Size: 1/6th slice omelette – Calories: 160 –  Total Fat: 9g – Carbs: 7g = Protein: 12g

Ingredients

  • 8 large eggs
  • 1/2 cup grated parmesan cheese 
  • dash of salt and pepper
  • 1 tablespoon olive oil
  • 1 chopped medium onion
  • 1/2 cup carrots, peeled and chopped
  • 1/2 cup potatoes
  • 1 medium tomato
  • 1 medium red bell pepper

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Directions

  • In a medium bowl, whisk the eggs, Parmesan, salt and pepper
  • Over medium heat, in a saucepan with your olive oil, saute the onions for 2 min, then add all the vegetables. Cook for 10 min or until almost tender.
  • Transfer the vegetables to the slow cooker, then pour the egg mixture inside, making sure the vegetables are well covered.
  • Set on high for 2 hours, then enjoy!

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Blueberry Quinoa Breakfast Bowl

Yeilds: 4 servings – Serving Size: 1 cup plus toppings – Calories: 240 – Total Fat: 3g – Carbs: 40g – Protien: 11g

Ingredients

  • 1 med chopped banana
  • 2 cups fat free milk 
  • 1 cup uncooked quinoa, pre rinsed
  • 2 tablespoons honey
  • 1 cup fresh blueberries
  • 1/2 cup raisins (optional)

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Directions

  • Over medium heat, in a medium pot, bring quinoa and milk to a boil. Cover and reduce heat to a simmer. Cook quinoa until milk is absorbed, approx. 15 minutes.
  • Add the honey and blueberries, stir to combine. Serve into individual bowls.   Enjoy!

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Salmon and Eggs on Toast

Yeilds: 4 servings – Serving Size: 1 slice toast with toppings – Calories: 250 – Carbs: 22g – Protein: 20g – Total Fat: 8g

Ingredients

  • 2 (4-ounce) slices of wild smoked/lox, chopped
  • 4 eggs
  • 1/4 cup milk
  • 1/4 cup chopped rosemary 
  • 4 slices whole wheat bread, toasted
  • dash of salt and pepper

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Directions

  • Whisk the eggs and milk together vigorously until incorporated and frothy. Add eggs to a nonstick pan sprayed with cooking oil, over medium heat, and allow to set a bit on the bottom, then push the edge of the eggs into the center of the pan and allow the liquid eggs on top to slide into the edges of the pan. Continue to push up the edges and stir gently to form large curds. Do not over stir the eggs.
  • Top toast with scrambled eggs, chopped smoked salmon, season with rosemary, salt and pepper. Enjoy!

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Spinach ‘n’ Feta Lettuce Wrap

Yeilds: 1 serving – Serving Size: 1 wrap – Calorie: 280 – Total Fat: 10g – Carbs: 7g – Protein: 8g

Ingredients

  • 2 large eggs
  • 1/2 cup diced onions
  • 1 cup baby spinach chopped
  • 2 tablespoons fat free feta crumbles
  • 1 medium diced tomato 
  • 1 large lettuce leaf 
  • dash of salt and pepper

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Directions

  • Add all the ingredients, except the lettuce, to a mixing bowl and whisk to combine. Heat nonstick skillet to medium heat. Add egg mixture and cook to desired consistency. Add cooked egg to the edge of lettuce leaf and fold over. Enjoy!

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Artichoke and Spinach Quiche Cups

Yeilds: 3 servings – Serving Size: 2 quiche cups – Calories: 230 – Total Fat: 16 g – Carbs – 6g – Protien: 11g

Ingredients

  • 3 egg whites
  • 2  large eggs
  • 1 cup spinach, coarsely chopped
  • 1/2 cup grilled artichokes, coarsely chopped
  • 1/2 cup grated parmesan cheese, 
  • 1/4 cup low fat ricotta cheese
  • 1 tablespoon olive oil
  • 1 red bell pepper, finely chopped
  • dash of salt and pepper

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Directions

  • Preheat oven to 375 degrees
  • In a small bowl, whisk the egg whites until fluffy
  • In a medium-large bowl, whisk the eggs, then add the spinach, artichokes, bell pepper,Parmesan, ricotta, salt and pepper. Gradually pour the egg white mixture and lightly mix.
  • Brush 6-8 individual muffin tins with the olive oil. The number of cups you make depends on the size of the molds you use.
  • Pour the mixture into the tins, leaving some space from the rim.
  • Bake in the oven for 20 min or until cooked through.      Enjoy!

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Open Face Scrambled Eggs ‘n’ Avocado

Yeilds: 2 servings – Calories: 240 – Total Fat: 15g – Carbs: 16g – Protien: 11g

Ingredients

  • 2 large eggs
  • 2 teaspoons water
  • 1 avocado, diced
  • 1 teaspoon olive oil
  • 2 slices of whole grain bread, toasted
  • dash of salt and pepper

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Directions

  • Whisk together eggs, water, salt and pepper until fluffy
  • Pour olive oil in a non stick skillet over medium heat. Add eggs and stir with a spoon until they begin to scramble. Add diced avocado and stir until desired consistency. Serve over toast and enjoy!

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Quick and Easy Raisin Scones

Yeilds: 10 servings –  Serving Size: 1 scone – Calories: 240 – Total Fat: 8g – Carbs: 37  – Protein: 5g

Ingredients

Dry:

  • 2 cups white whole wheat flour
  • 1 tablespoon baking powder
  • 1/2 teaspoon cinnamon
  • 1/4 cup coconut palm sugar
  • 1 1/2 cup raisins
  • dash salt

Wet:

  • 5 tablespoons solid coconut oil (see instructions)
  • 1 cup low-fat buttermilk, plus 1 tablespoon for brushing over scones

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Directions

  • Preheat oven to 375 degrees
  • Place measured coconut oil in the ‘fridge for 30 min or until solid all of the way through. Line a rimmed baking sheet with parchment paper, set aside.
  • In a medium bowl, whisk together dry ingredients. Using a fork or hands, cut in coconut oil until it resembles coarse crumbs. Add buttermilk, and stir just until moistened. Gently fold in raisins, just until combined, or dough leaves the side of the bowl.
  • Turn dough into a working surface, lightly dusted with flour. Use hands to shape dough into a 1″  thickness. Use a biscuit cutter, dip in flour, and cut into 10 biscuit shapes using a knife, cut into rectangle shapes . Place on a parchment lined cookie sheet (or nonstick cookie sheet).
  • Brush scones with buttermilk. Bake until golden, about 15-17 min. Allow to cool a bit before serving.  Enjoy!

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Easy Pumpkin Pancakes

Yields: 12-16 pancakes  – Serving Size: 3 pancakes – Calories:340 – Points Plus:8 – Total Fat: 11g – Carbs 36g – Protein: 10g 

Ingredients

Dry:

  • 1 tablespoon baking powder
  • 2 cups white whole wheat flour
  • 1 tablespoon baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon pumpkin spice or cinnamon

Wet:

  • 2 teaspoons vanilla extract
  • 1-1/4 cup low fat milk (almond, soy coconut, dairy)
  • 1/4 cup maple syrup
  • 1 cup canned 100% pumpkin puree (unsweetened, not pie filling)

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Directions

  • Whisk together all the dry ingredients in a large bowl. In another bowl, whisk together all the wet ingredients.
  • Combine the wet and dry together. Mixture should be the consistency of a thin pancake batter with some lumps. If mixture is too thick, add a bit more milk.
  • Spray a nonstick pan or pancake griddle with cooking spray to coat lightly. Place the pan over medium-low heat. Add 1/4 cup of the pancake mix. Smooth into rounds with the back of the ladle or spoon. About 3 pancakes should fit in a medium-large pan at a time.
  • Allow pancakes to cook for about 3-4 min until bubbles form on the surface. They are golden on the bottom, and easy to flip. Cook an additional 3 min after flipping.   Enjoy!

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Fried Eggs with Red Pepper and Brussel Sprouts

Yields: 4 servings – Calories:120 – Total Fat: 9g – Carbs: 11g – Protein: 5g  – Points Plus: 5

Ingredients

  • 1 red bell pepper
  • 4 cups brussel sprouts, halved
  • 1 half cup chopped onions
  • 1 clove garlic, minced
  • 2 tablespoons olive oil
  • 3 tablespoons vegetable stock or water
  • dash of salt and pepper

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Directions

  • In a saute pan over medium heat, add olive oil, onions, and brussel sprouts and cook for 5 min. Add bell pepper, salt, pepper, and minced garlic.  Cook for 12 more minutes, stirring frequently.
  • Add the stock, and cook for about 3 min or until the stock has evaporated.
  • Form 4 spaces between the vegetables. Add eggs to each space. Reduce heat to low and cook for 5 to 8 min or until the eggs are cooked through. Remove from heat. Sprinkle walnuts over the dish and serve. 

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Breakfast Casserole for the Slow Cooker

Yields: 4 servings – Calories: 200 – Total Fat: 10g  – Carbs: 14g  – Protien: 13g

Ingredients

  • 1 teaspoon olive oil
  •  2 cups potatoes, thinly sliced
  • 1/2 cup salsa (no sugar added)
  • 1/4 cup diced onions
  • 5 large eggs
  • 2 cups sliced mushrooms
  • 1/2 cup (part skim) mozzarella, grated
  • dash of salt and pepper

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Directions

(a smaller baking dish was placed inside the slow cooker for this serving size)

  • Rub olive oil on all sides of the slow cooker. You may also use an oil spray. Distribute the potatoes, onions, salsa, and mushrooms inside the slow cooker.
  • In a separate bowl, whisk the eggs. Add the mozzarella, salt and pepper. Pour the mixture into the slow cooker on low for 4 hours, or until potatoes are tender and the eggs set.    Enjoy!

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Avocado Baked with Eggs

Yields 2 servings – Serving Size:1/2 avocado – Calories: 230 – Total Fat: 20g – Protein: 8g – Carbs: 9g  – Points Plus: 6

What You Will Need

  • 2 large eggs
  • dash  salt and black pepper
  • sprinkle of oregano
  • 2 dashes paprika
  • 1 ripened avocado

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Directions

  • Preheat oven to 400 degrees
  • Cut the avocado in half, remove the pit, then scoop out about 2 teaspoons from each to make room for the eggs. Crack one egg at a time, drop inside each avocado half, making sure the yolk is centered in each half.
  • Season each egg with black pepper, salt, paprika, and oregano
  • Carefully transfer avocado halves to a parchment lined baking pan
  • Place in oven and allow to bake for 10 min or until the whites have set
  • Remove from the oven and enjoy!

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Mini Parmesan ‘n’ Tomato Frittatas

Yields 4 servings- Calories: 180-Total Fat:13 Carbohydrates: 3 g Protein: 13 g  – Points Plus: 6

Ingredients

  • 6 large eggs
  • 1/4 cup diced onions
  • 1 tablespoon olive oil
  • 1/4 cup low fat milk
  • 1/4 cup grated parmesan  cheese
  • 1 cup diced tomatoes
  • dash of salt and pepper

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Directions

  • Preheat oven to 350 degrees F.
  • Spray ramekins with cooking spray.
  • Place olive oil in a saute pan over medium heat. Place onions, tomatoes in the pan and cook for 5 to 8 min, until softened and onions are slightly translucent. Whisk eggs with milk, salt, pepper and parmesan.
  • Place egg mixture into 4 different ramekins placed directly on the rack on the stove or spaced out on a sheet tray. Cook for 16-18 min, until set in the centers. Frittatas can be served warm or cold and will stay fresh in the ‘fridge for one day. Enjoy!

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Egg ‘n’ Toast Breakfast Cups Egg-and-Toast-Breakfast-Cups-750x500

Yields six servings – Serving size: 1 cup Calories: 270 Total Fat: 16g Carbohydrates: 13g Protein 17 g  – Points Plus: 6

What You Will Need

  • about 3 slices deli turkey or lean meat of your choice 
  • 6 large eggs
  • 1/2 cup grated reduced fat cheese
  • 6 slices whole wheat bread, crusts removed
  • 2 tablespoons olive oil
  • dash of salt and pepper

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Directions

Preheat oven to 375 degrees. Spray 6 cups in a muffin tin with cooking spray, or lightly grease with olive oil. Press each slice of bread into a round. Fold over and press edges of bread to fit the cups if necessary.

Brush each slice of bread with olive oil (or use back of spoon) Sprinkle each cup with the cheese. Add a layer of turkey.

Crack an egg into each bread round. Sprinkle with salt and pepper. Bake for about 20 min. until the whites of the eggs are set.

Enjoy!

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Baked Sweet Potatoes with Spinach and Feta

Yields: 4 servings – Calories: 320 – Total Fat: 15g – Carbs: 38g – Protein: 9g

Ingredients

  • 4 medium sweet potatoes
  • 2 cups chopped spinach
  • 3/4 cup feta cheese
  • 1/2 cup coarsely chopped walnuts
  • 2 tablespoons olive oil
  • dash of salt and pepper

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Directions

  • Preheat the oven to 400 degrees for the potatoes
  • Poke each sweet potatoe with fork several times on the top
  • Bake directly on oven rack or on a baking sheet for 45 min
  • Meanwhile for the spinach: in a medium bowl, toss the spinach in olive oil, salt and pepper.
  • Place an even layer of parchment lined baking sheet
  • Bake 400 degrees in oven for about 10-12 min, or until crispy.
  • Make a slit on top of each sweet potato, stuffing each with spinach. Top with feta and walnuts. Enjoy!

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Filling Cheesy Veggie Skillet

Yields: 6 servings – Calories: 140 – Carbs: 7g – Total Fat: 8g – Protein: 9g

Ingredients

  • 1/2 cup Parmesan
  • 1/2 cup shredded reduced fat cheese of choice
  • 1 cup sliced mushrooms
  • 1 green bell pepper, diced
  • 2 tablespoons oregano
  • 1/2 cup whole wheat bread crumbs
  • 1 cup chopped onions
  • 1 clove of garlic, minced
  • 1 1/2 tablespoons olive oil
  • dash of salt and pepper

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Directions

  • In an oven safe saute pan, over medium-low heat, place onions in one tablespoon olive oil. Add salt and pepper. Allow to cook until onions are soft and transparent, about 5 min.
  • Add bell pepper, mushrooms, and oregano. Allow to cook for an additional 5-8 min, until the peppers are softened, and the water released from the vegetables has evaporated. Add garlic and cook for 30 seconds longer. Remove from heat.
  • Add the melting cheese, followed by the Parmesan
  • Top with the bread crumbs. Drizzle with the remaining olive oil.
  • Turn on the broiler. Place the pan under the broiler for 5-8 min or until the top cheese is golden. Remove, serve and enjoy!

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