Category Archives: Recipes

Crisp Cucumber Salsa

2 cups finely chopped seeded peeled cucumber 1/2 cup finely chopped seeded tomato 1/4 cup chopped red onion 2 Tbsp minced fresh parsley 1 jalepeno pepper, seeded and chopped 4-1/2 tsp minced fresh cilantro 1 garlic clove, minced or pressed 1/4 c reduced-fat sour cream 1-1/2 tsp lemon juice 1-1/2 tsp lime juice 1/4 tsp ground cumin 1/4 tsp seasoned salt Note: 1/4 cup is only 16 calories! In a small bowl, combine the first seven ingredients. In another bowl, combine the sour cream, lemon juice, lime juice, cumin and seasoned salt. Pour over cucumber mixture and toss gently to coat. Serve immediately with chips....
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Pea and Avocado Dip

Yields: 6-8 servings | Serving Size: 2-3 Tbsp |Calories: 80 | Total Fat: 3.9 g | Saturated Fat: 0.6 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 4 mg | Carbohydrates: 9.3 g | Dietary Fiber: 4.1 g | Sugars: 2.9 g | Protein: 3.1 g |   Ingredients 1 -1/2 cups of green peas, fresh or frozen, cooked and cooled 1 avocado I clove of garlic 1 tablespoon lime juice hot sauce to taste Directions Place all the ingredients into a food processor and mix to the consistency you prefer.  ...
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Tuna Cakes

INGREDIENTS: 6.5 oz. foil-pouch tuna, oil-pack, drained, or salmon or fresh crab (half a 12 oz. can or 5 oz. can will work OK, if that’s all you have on hand) 2 beaten eggs ¼ tsp. Seafood Spice Blend (There are many great recipes to make this online!) 3 T. mayo ½ c. celery, finely chopped 1/3 c. green onion, chopped 2 oz. yellow onion, chopped ¼ c. red bell pepper (best as it is sweeter, but any color is fine) 1 Revolution Roll (Oopsie) (or other low-carb biscuit or bread you have on hand) Dash black pepper 2 T. olive oil (to saute veggies) 1 T. olive oil (to fry croquettes) DIRECTIONS:  Heat the 2T. olive oil in non-stick skillet and saute veggies...
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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. ...
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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...
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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...
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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.    ...
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2 Ingredient Pumpkin Muffins

1 box spice cake mix, 1 (15ounce) can pure pumpkin puree Simply mix the pumpkin and cake mix and drop by heaping tablespoons in greased muffin cups, bake at 350 for 18-22 minutes.   Serving: 18, calories 113.8 Total Fat 0.4g Cholesterol 0mg Sodium 119.9mg Total Carbs 24.4g Dietary Fiber 2g, Protein 2.9g...
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