Category Archives: Recipes

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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Low Calorie Snack

Nice low cal lunch or snack. Only about 75 calories. Cucumber slices, carrots, hot pepper and two thin slices of turkey lunch meat. View on Pinterest...
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Tomato Salsa

Make Healthy Food Swaps Substitute tomato salsa for fattening condiments like mayo, sour cream, butter, and creamy salad dressings. With less than 20 calories per ΒΌ cup, salsa makes a terrific, low-cal dip for crunchy veggies like baby carrots, celery sticks, and bell pepper slices. View on Pinterest...
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Healthy Wrap

Healthy wrap: 1/2 cup chopped chicken, 3 Tbsp Fuji apples chopped, 2 Tbsp red grapes chopped, 2 tsp honey, 2 Tbsp almond butter. Mix and wrap in a Romaine lettuce leaf. View on Pinterest...
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