About: Joshua Escher

Recent Posts by Joshua Escher

Hot Cinnamon Pears

Here is a great treat for a cool fall or winter day! ! 1 can lite pears (either sliced or halves) Cinnamon   Pour pears in to a microwave-safe dish. Sprinkle cinnamon on top. Heat in microwave for 1 minute. Divide in to 4 small dishes. Enjoy. ...
Read more No comments

Cucumber and Dill Sandwich

1/4 cup plain non fat greek yogurt 1/2 tsp. lemon juice 1 dash sea salt 1 dash pepper 1/2 tsp dill, fresh 1/3 cup cucumber, sliced small 2 slice whole wheat bread In a bowl, add greek yogurt, lemon juice, salt, pepper and dill; mix until combined. Stir in cucumbers. Add cucumber mixture to one slice of bread and top with other slice of bread.   Note: Calories are calculated using 90 calorie bread; therefore, you could reduce calories by using 45 calorie bread.  Calories per sandwich: 219, Fat: 0, Cholesterol: 0, Sodium: 99, Potassium: 60, Carbs: 39, Fiber: 4.3, Sugar: 6.4, Protein: 10...
Read more No comments

Pumpkin Spice Latte

School has started, fall is coming, and the weather is going to start getting cooler. Try this version of a hot fall treat that is sweet, tasty, AND healthy!   Pumpkin Spice Latte Ingredients (makes 2 servings) -1 cup unsweetened vanilla almond milk -1/2 cup plain pumpkin purée filling (120g) -1 scoop MRM whey protein -1 Tbsp vanilla extract -3 stevia packets (or any sweetener of choice) -1.5 tsp pumpkin pie spice -10 oz strong brewed coffee -Mix all ingredients in blender then microwave for 45 seconds and enjoy!   Macros per serving (12oz) 90 calories 2g fat 7g carbs (2g fiber) 10.5g protein...
Read more No comments

STRAWBERRY SMOOTHIE (snack size) 1/2 cup frozen strawberries 1/2 – 1 cup unsweetened Almond milk (or coconut milk)   TIP: Looking for a way to minimize calories and maximize nutrition? Use unsweetened Almond or Coconut milk. They come in an unsweetened or light versions as well. You can get some with vanilla flavoring too. It has less calories but more calcium than skim milk. Calories range 30-60 calories per 8 ounce serving. It is a non-dairy product. Great when used on cereal or in a Smoothie (or a low calorie ice coffee). There are a few different brands.    ...
Read more No comments

Recent Comments by Joshua Escher

    No comments by Joshua Escher yet.