Double Berry Shakeology

Double Berry Shakeology

from Shakeology

This delicious smoothie has the flavor of sweet raspberries and strawberries, plus 12 grams of fiber per serving!

Prep Time: 5 min
Total Time: 5 min.
Yield: 1 serving


INGREDIENTS

1 cup unsweetened almond milk
1 scoop Strawberry Shakeology
1 cup fresh or frozen raspberries
1 cup ice

DIRECTIONS

In a blender, add almond milk, Shakeology, raspberries, and ice.  Cover and blend until smooth.

Shakeology Sunshine Bars: A sunny recipe for dreary days

Shakeology Sunshine Bars
from Shakeology Blog

Prep Time: 10 min.
Total Time: 3 hrs. 10 min.
Servings:  12 (1 bar each)


INGREDIENTS

2 scoops Chocolate Shakeology
1 cup egg white powder
2 cups old-fashioned rolled oats
2 Tbsp wheat germ
2 Tbsp flax seed
1 tsp ground cinnamon
½ cup unsweetened almond milk
¼ cup raw honey
¼ cup all-natural almond butter
ripe medium bananas, mashed
Nonstick cooking spray

DIRECTIONS

• Combine Shakeology, egg white powder, oats, wheat germ, flax seed, and cinnamon in a large bowl and mix well. 

• Mix almond milk, honey, almond butter, and bananas.

• Press into an 8 x 8-inch pan that is lightly coated with spray. Cover with plastic wrap and press down to flatten into pan. Refrigerate for 3 hours. 

• Cut into twelve bars.

Nutritional Information (per serving):

Calories: 182
Total Fat: 5 g
Saturated Fat: 0 g
Cholesterol: 3 mg
Sodium: 99 g
Carbohydrates: 25 g
Fiber: 4 g
Sugar: 10 g
Protein: 12 g

Blueberry Flax Microwave Muffins

Blueberry Flax Microwave Muffins

Making muffins from scratch each morning is easier than you might think.

Ingredients:
1/4 cup quick-cooking oats
1/4 fresh or frozen blueberries
1 tsp baking powder
2 TBSP ground flax
2 tsp cinnamon
1 tsp olive oil
2 egg whites
sprinkle of sugar (or other natural sweetener)

Directions:
Mix quick-cooking oats, blueberries, baking powder, ground flax, cinnamon, olive oil, egg whites, and a sugar in a microwave-safe Tupperware container.

Cook on high for 50 to 60 seconds. Let it cool, throw a top on it, and enjoy whenever the hunger pangs hit.

Single Serving Blueberry Muffin

Single Serving Blueberry Muffin

Ingredients

3 tbsp spelt flour (30g) (or ww pastry, white, or Bob’s gluten-free)
1/4 tsp baking powder
heaping 1/16 tsp salt
1-2 tbsp blueberries (fresh or frozen)
1/2 tsp vanilla extract
1 tbsp coconut or veg oil (You can use applesauce if you don't mind the taste of fat-free baked goods)
1 tbsp plus 1 tsp milk of choice (Use less if using liquid sweetener)
pinch uncut stevia OR 1 tbsp sugar or liquid sweetener


Instructions

Preheat your oven to 330 degrees. (Or continue reading for microwave option.) Mix dry ingredients, then add wet. Mix until just combined (don’t overmix), and bake for 17 minutes or so. Baking time will vary, depending on the flour and oil/applesauce you use. If you don’t want to heat your oven for just one muffin, you can make this in the microwave! Just grease/spray a little dish, pour batter in, heat for 90-ish seconds, and enjoy!

See the single-lady post for Single Serving Blueberry Muffin Nutrition Facts

Recovery Rice Crispies

Recovery Rice Crispy Treat Bars (pictured is my chocolate version)

I made these yummy and healthier version of Rice Crispy Treats, all while sticking to my healthy eating plan! Just because you're eating better, doesn't mean you can't enjoy sweet treats! 

Skinny “Starbucks” Pumpkin Scones

Skinny “Starbucks” Pumpkin Scones

These are delicious!!  With the help of my super cute nephews, we made these and they were gone by the end of the day!!   However, instead of the glaze, we added chocolate chips to the mix. 

Madame Samm's No Bake Chewies

Madame Samm's No Bake Chewies

1 cup of raw large flake oatmeal..( not instant)

3/4 cup of peanut butter

1/2 cup of honey, ( a good kind)

1 cup of chocolate chips or 1 cup of dark raisins

1/2 cup of toasted coconut ( I put it in a dry pan on med heat and just

brown it, takes 2 min)

In a small pot, add peanut butter and honey and stir until well blended and it thins out like a warmed honey... ( 3 minutes tops).  

Now pour this sweet mixture onto oatmeal and coconut, raisins or chocolate chips. Form into balls.... BE sure to run your hands under cold water and shape balls. This way the mixture will not stick to your hands.  Keep repeating that... Refrigerate

HINT from Madame Samm:

"Refrigerate and take as needed...I would not eat these near bedtime...they will keep you up for hours...that is what happened to me the other day!"

17 Snacks That Power Up Weight Loss

17 Snacks That Power Up Weight Loss

Click here for: Kale Chips

Click here for:  Fruit And Spice Steel-Cut Oatmeal

Click here for:  Mashed Avocado Snack

Click here for:  Spice Roasted Nuts

Click here for:  Mixed Berry Ice Pops

Click here for:  Raspberry-Apple Smoothie

Click here for:  Carrot Muffins

Click here for:  Texas “Caviar”

Click here for:  Skinny Crab-Deviled Eggs

Click here for:  Cheesy Lemon-Pepper Dip

Click here for:  Caprese Stacks

Click here for:  Slim Calm Sexy Squares

Click here for:  Vegetables with Almond Butter Dipping Sauce

Click here for:  Spicy Yogurt Dip and Veggies

Click here for: Strawberry Shortcake Smoothie

Click here for:  Gazpacho

Click here for:  Sesame Squares

Sesame Squares

Sesame Squares

As an extra health tweak, use a peanut butter that's high in omega-3 fatty acids.

SERVINGS: 32 

⅓ c honey
⅓ c peanut butter
¾ c nonfat dry milk
¾ c sesame seeds
¼ c raisins
¼ c shredded coconut

1. COMBINE combine the honey, peanut butter, dry milk, sesame seeds, raisins, and coconut in a large bowl.
2. SPREAD the mixture into an 8 × 8-inch baking pan and refrigerate for 4 hours.
3. CUT into 1-inch squares.

NUTRITION (per square) 58 cal, 1 g pro, 6 g carb, 3 g fat, 1 g sat fat, 0 g dietary fiber 24 mg sodium, 5 g sugars

Recipe from Rodale Whole Foods Cookbook, (published by Rodale, which publishes Prevention).

Spicy Yogurt Dip and Veggies

Spicy Yogurt Dip and Veggies

If you like your dips more on the savory side, you'll love this dip that uses yogurt and seasonings to spice things up.

SERVINGS: 8

32 oz fat-free plain yogurt
Garlic powder to taste
Onion powder to taste
Seasoned salt to taste
Cut-up fresh veggies

1. LINE a strainer with a coffee filter or white paper towel. Place the strainer over a bowl (this catches the liquid that will drain off the yogurt). Spoon the yogurt into the filter-lined strainer.
2. COVER and refrigerate for 8 hours or overnight. This process yields about 16 ounces of yogurt cheese.
3. SEASON the cheese lightly with the seasonings suggested above, or add freshly chopped herbs such as parsley, rosemary or thyme. Use as dip for fresh vegetables.

NUTRITION (per serving) (¼ cup yogurt dip ) 34 cal, 4 g pro, 5 g carb, 0 g fat, 0 g sat fat, 1 g dietary fiber, 85 mg sodium

Recipe from The 17-Day Diet by Mike Moreno, MD, (published by Rodale, which publishes Prevention).

Slim Calm Sexy Squares

Slim Calm Sexy Squares

Bake these over the weekend for grab-and-go snacks for your work week.

SERVINGS: 8

2 c old-fashioned rolled oats
¼ c ground flaxseed
¾ tsp ground cinnamon
¼ tsp ground cloves
¼ tsp salt
½ c almond butter
¼ c honey
1 tsp vanilla extract
½ c finely chopped and pitted Medjool dates
½ c dried cherries or goji berries

1. PREHEAT the oven to 350°F. Coat an 8" x 8" pan with canola oil cooking spray.
2. COMBINE the oats, flaxseed meal, cinnamon, cloves, and salt in a large bowl.
3. COMBINE the almond butter, honey, and vanilla in a small bowl. Add to the dry ingredients and stir to combine. Stir in the dates and cherries until well combined.
4. PRESS the mixture firmly into the prepared pan.
5. BAKE for 25 minutes, or until the edges are browned. Let it cool completely before cutting into eight bars.
6. STORE in an airtight container.

NUTRITION (per serving) 276 cal, 8 g protein 38 g carb, 11 g fat, 1 g sat fat, 7 g dietary fiber, 111 mg sodium, 18 g sugars

Recipe from Slim Calm Sexy Dietby Keri Glassman, MS, RD, CDN, (published by Rodale, which publishes Prevention).

Caprese Stacks

Caprese Stacks

Choose beautiful, ripe tomatoes and fragrant, fresh basil for this satisfying snack. These also make a nice lunch when accompanied with a bowl of soup.

SERVINGS: 2

2 light (100-calorie) English muffins, split
1 medium tomato, cut into 8 thin slices
4 tsp sun-dried tomato bruschetta spread
4 slices (1 ounce each) fresh mozzarella cheese
¼ c fresh basil

1. PREHEAT the broiler. Toast the English muffins until lightly browned and quite crispy.
2. PUT the toasted muffin halves on a baking sheet. Place 2 slices of tomato on each. Top each with one teaspoon of the bruschetta spread and one slice of cheese.
3. BROIL the muffins for 3 to 5 minutes, or until the cheese is melted and starting to bubble. Garnish each muffin stack with fresh basil. Serve hot.

NUTRITION (per serving) (1 serving = 2 stacks) 280 cal, 15 g total fat, 8 g sat fat, 420 mg sodium, 27 g carb, 9 g fiber, 17 g pro, 40% calcium

Recipe from 400-Calorie Fix Cookbook by Liz Vaccariello with Mindy Mermann, RD, (published by Rodale, which publishes Prevention).

Skinny Crab-Deviled Eggs

Skinny Crab-Deviled Eggs

These eggs make great little finger foods to  take to your next luncheon or party. For optimal nutrition and taste, use Kraft Mayo with Olive Oil instead of traditional mayonnaise. Not a crab lover? You can swap out all the ingredients hummus; simply hollow out the hard-boiled eggs and fill them with your favorite flavored hummus. 

SERVINGS: 8

4 large hard-boiled eggs
4 tsp mayonnaise
1 tsp Dijon mustard
1 Tbsp chopped green onions
¼ c lump crabmeat, shells removed

1. CUT the eggs lengthwise.
2. REMOVE the yolks and place them in a mixing bowl.
3. MASH with a fork and stir in the mayonnaise and mustard.
4. FOLD in the green onion.
5. SPOON about a tablespoon of the mixture into each egg white half and top with the crab-meat.

NUTRITION (per serving) 52 cal, 4 g pro, 1 g carb, 4 g fat, 0 g fiber, 80 mg sodium

Recipe from Six Weeks To Skinny Jeans by Amy Cotta, (published by Rodale, which publishes Prevention). 

Texas “Caviar”

Texas “Caviar”

Black-eyed peas are rich in complex carbs, which play an important role in keeping blood sugar levels steady.

SERVINGS: 4

¼ c olive oil
2 Tbsp apple cider vinegar
1 clove garlic, minced
¼ tsp salt
1 can (15 oz) unsalted black-eyed peas, rinsed and drained
1 green bell pepper, chopped
¼ c roasted red pepper strips, drained
½ small red onion, finely chopped
2 gluten-free brown rice tortillas, each cut into 8 wedges

1. WHISK together the oil, vinegar, garlic, and salt in a large bowl. Stir in the black-eyed peas, bell pepper, red pepper, and onion.
2. COVER and chill for at least 2 hours, or until ready to serve.
3. PREHEAT the oven to 400°F. Place the tortilla wedges on a large baking sheet and lightly coat them with cooking spray.
4. BAKE for 6 to 8 minutes, or until lightly toasted. Serve with the black-eyed pea mixture.

NUTRITION (per serving) 249 cal, 5 g pro, 24 g carb, 15 g total fat, 2 g sat fat, 4 g fiber, 317 mg sodium

Recipe from Flat Belly Diet Gluten-Free Cookbook from the editors of Prevention, (published by Rodale, which publishes Prevention). 

Carrot Muffins

Carrot Muffins

If you’re looking for some wheat-free options when it comes to snacks, these muffins work great. The carrots provide beta-carotene, and the flaxseeds offer up a near-zero carbohydrate source of fiber. The pecans give the muffins some crunch, while the spices and orange peel add zing. 

SERVINGS: 12

1½ c almond meal/flour
1 c chopped pecans
½ c ground golden flaxseeds
2 tsp ground cinnamon
1 ½ tsp baking powder
1 tsp baking soda
1 tsp ground nutmeg
½ tsp ground cloves
½ tsp sea salt
1 c shredded carrots
2 Tbsp orange peel
½ c raisins (optional)
2 eggs, separated
½ c xylitol or ¼ tsp liquid stevia or to desired sweetness
½ c sour cream or coconut milk
¼ c coconut oil, extra-light olive oil, or butter, melted
½ c applesauce
¼ tsp cream of tartar

1. PREHEAT the oven to 350°F. Place paper liners in a 12-cup muffin pan or grease the cups.

2. STIR together the almond meal/flour, pecans, flaxseeds, cinnamon, baking powder, baking soda, nutmeg, cloves, and salt in a large bowl. Stir in the carrots, orange peel, and raisins (if using).

3. WHISK together the egg yolks, xylitol or stevia, sour cream or coconut milk, oil or butter, and applesauce in a medium bowl.

4. BEAT the egg whites and cream of tartar with an electric mixer in a large bowl until stiff peaks form. Gently fold the beaten whites into the egg yolk mixture until combined. Fold egg mixture into the flour mixture until well combined.

5. DIVIDE the batter among the muffin cups, filling each about half full. Bake for 40 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Cool in the pan on a rack for 5 minutes. Remove from the pan and cool completely on the rack.

NUTRITION (per muffin) 248 cal, 6 g pro, 9 g carb, 22 g total fat, 6 g sat fat, 5 g fiber, 255 mg sodium

Recipe from Wheat Belly Cookbook by William Davis, MD, (published by Rodale, which publishes Prevention). 

Mashed Avocado Snack

Mashed Avocado Snack

If you love guacamole, give this super quick spread a try. This delicious pineapple-avocado combination is something new and different. (And get more tasty ideas with these 25 Things You Can Do With Avocado.)

TOTAL TIME: 5 minutes
SERVINGS: 1

¼ avocado, mashed
¼ c chopped fresh or canned, drained, juice-packed crushed pineapple
½ tsp hot-pepper sauce
Pinch of salt
2 multigrain Wasa crisp breads

Mix the avocado, pineapple, hot-pepper sauce, and salt, and spead over the crisp breads.

NUTRITION (per serving) 161 cal, 3 g pro, 26 g carb, 6 g fat, 1 g sat fat, 0 mg cholesterol, 254 mg sodium, 7 g fiber.

Recipe from Flat Belly Diet! Cookbook by Liz Vaccariello with Cynthia Sass, MPH, RD, (published by Rodale, which publishes Prevention).