May 18
These cookies are a yummy substitute for shortbread. They have the same great buttery taste with slightly crumbly texture. They are fairly crunchy which I like but you can soften them up a little by storing in a plastic container overnight if you prefer a softer cookie. They are really yummy with tea or coffee as a snack or dessert 😉
Ingredients:
*1 scoop vanilla casein protein powder
*1/4 cup almond flour/meal
*2 tablespoons coconut flour
*2 tablespoons stevia
*3-4 tablespoons erythritol (Truvia brand is easy to find if you are having trouble spotting this on shelves)
*1/4 cup extra virgin (unrefined) coconut oil
*1 tsp vanilla (I used butter vanilla)
Preheat oven to 350.
Mix casein protein powder, almond flour, coconut flour, stevia, & 2 tablespoons of the erythritol in a small bowl.
In another larger bowl mix the coconut oil & extract. Using a fork is the easiest way.
Mix dry ingredients into coconut oil. You will need to press & mash it using the back of spoon to incorporate. It will be quite dry & crumbly. If you need to you can pop the bowl into the microwave for 10-15 seconds to melt coconut oil a little which might make it easier to combine. It should look like picture below when combined.
Press mixture into an ungreased square pan using back of spoon. Sprinkle with 1 tablespoon of erythritol.
Bake for 17-19 minutes or until light to medium brown. When it first comes out of oven sprinkle with a final tablespoon of erythritol (if desired). Allow to cool for 5 minutes then cut into 9 equal pieces. Allow to cool for several minutes (10-15) before removing from pan. Enjoy!
Per cookie:Â
95 calories
8.1 grams fat (it is all healthy fat from the almond flour & coconut oil)
1.9 grams carbs
0.9 grams fiber
3.6 grams protein
May 11
This is a mish mash of meatza and quiche done breakfast style. You get sausage, cheese, bacon, eggs, & some veggies all at a reasonable calorie count-yay!!
Ingredients:
1/2 of a roll of pork breakfast sausage
3/4 cup fresh baby spinach (chopped or torn and packed tightly into the measuring cup)
1 1/2 cups egg whites
3Â slices center cut bacon (cooked & crumbled)
3 slices Cracker Barrel Cracker Cuts 2% extra sharp cheddar (or 80 calories worth of another kind of cheese)
Preheat oven to 375.
Divide sausage evenly into the 3 soufflé dishes. Press down all along bottom evenly to create a bottom crust for your casseroles. Bake in oven for 15 minutes.
Remove from oven and blot tops of sausage crusts gently to remove some of the fat. Then layer 1/4 cup spinach, 1/2 cup egg whites. 1 slice bacon and 1 slice cheese into each pan.
Bake for another 30 minutes. Be careful because these will be very hot. Please allow to cool for 15 minutes before eating or dump them onto a plate if you are impatient & want to eat right away. You can also make the night before & reheat in microwave. I made these into cute little personal portioned servings but you could also make it in a regular pie pan. I can’t be sure on exactly how long it will take to cook that way as I have only made it in soufflé pans but they are done when eggs are firm.
Per serving: 312 calories & 35 grams of protein.
May 07
This is a super fast way to add a little spice into your day & make veggies more exciting. I also have used this as a party appetizer so I know it passes the taste test 😉
Ingredients:
1-5 ounce can chicken breast
1/2 container fat free plain Greek yogurt
2 wedges laughing cow light blue cheese
1 low fat string cheese
Hot sauce of your choice
Garlic powder, salt, & pepper (to taste if desired)
1 cup chopped celery (or whatever else you want to dip)
In a small microwave safe bowl mix chicken, blue cheese, string cheese, yogurt, and as much hot sauce as your heart desires. I also like to add a little garlic powder plus salt & pepper. Mix well & microwave for 1-2 minutes or until warm.
Enjoy it with celery.
One giant serving with celery:
288.5 calories with 43 grams protein
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