CHOCOLATE PROTEIN MUG BROWNIE

INGREDIENTS 1 Scoop Chocolate Casein Protein Powder (*see below for substitution instructions) 1 Egg White 1 TB Coconut Flour 1 TB Baking Cocoa 1/2 tsp Baking Powder 1/4 Cup Water or Milk of Choice (I recommend SugarFree Vanilla Coconut Milk) TOPPINGS TB Natural PB or PB2 A few dark chocolate chips *Other toppings could include nuts, sliced fruit, almond butter, shredded coconut (the list goes on!) DIRECTIONS: Mix all brownie ingredients in a bowl until its thick and well-stirred. Spray a mug with nonstick spray. Add brownie mixture to mug, then cover with plastic wrap. Microwave for 30sec to a minute (I went with 45 seconds). Plop onto a plate and add toppings. Enjoy! * If you use any other protein powder besides casein, it will give a different consistency which I cannot vouch for. Casein is very thick and makes this mug cake dense and rich.

Pumpkin Pie Oatmeal

Youll definitely love the pumpkin flavor in this sweet bowl of oatmeal. Ingredients: * 2 tablespoons fat-free vanilla yogurt * 1 tablespoon pumpkin butter * 1/8 teaspoon pumpkin pie spice Nutrition: 137 cal., 2 g total fat (1 g sat. fat), 0 mg chol., 44 mg sodium, 27 g carb., 2 g fiber, 4 g pro.

Cheesy Hash Brown Oatmeal

This recipe is a staff favorite! The oats blend right in with the hash browns for a southof-the-border taste. Ingredients: * 1/4 cup cooked hash brown potatoes * 2 tablespoons shredded Monterey Jack cheese * 1 tablespoon salsa Nutrition: 244 cal., 11 g total fat (4 g sat. fat), 13 mg chol., 310 mg sodium, 29 g carb., 3 g fiber, 8 g pro.

Tropical Coconut Oatmeal

Get whisked away to the tropics with a bet-you-never-tried-it combo of flavors in this oatmeal. Ingredients: * 1 tablespoon macadamia nuts, chopped * 2 tablespoons toasted, shredded coconut * 2 tablespoons dried pineapple Nutrition: 262 cal., 13 g total fat (6 g sat. fat), 0 mg chol., 54 mg sodium, 34 g carb., 4 g fiber, 5 g pro.

Hot Cocoa Oatmeal

Think hot cocoa mix only goes a mug? Weve re-envisioned it as an oatmeal topper. Ingredients: * 1 tablespoon instant hot cocoa mix * 2 tablespoons mini marshmallows Nutrition: 221 cal., 3 g total fat (1 g sat. fat), 0 mg chol., 156 mg sodium, 44 g carb., 3 g fiber, 5 g pro.

Bacon & Salsa Oatmeal

This oatmeal recipe proves that you can still enjoy bacon on a heart-healthy diet if you eat it in moderation. Ingredients: * 1 strip chopped, cooked bacon * 2 tablespoons reduced-fat cheddar cheese * 2 tablespoons diced tomato * 1 tablespoon sliced green onion Nutrition: 172 cal., 8 g total fat (3 g sat. fat), 17 mg chol., 295 mg sodium, 16 g carb., 2 g fiber, 10 g pro.

Blueberry Nut Oatmeal

No pancakes here! Transition traditional flapjacktoppers into oatmeal flavor-boosters. Ingredients: * 1/4 cup blueberries * 1 tablespoon chopped walnuts * 1 tablespoon maple syrup Nutrition: 204 cal., 7 g total fat (1 g sat. fat), 0 mg chol., 7 mg sodium, 34 g carb., 3 g fiber, 4 g pro.

Apple Crisp Oatmeal

Crisp apples, granola, and almonds put bite in your oatmeal bowl. Ingredients: * 1/2 cup chopped apple * 2 tablespoons low-fat granola

* 1 tablespoon chopped almonds * 1/8 teaspoon apple pie spice Nutrition: 200 cal., 6 g total fat (1 g sat. fat), 0 mg chol., 40 mg sodium, 34 g carb., 5 g fiber, 6 g pro.

Peanut Butter Cup Oatmeal

A dab of peanut butter and a sprinkle of chocolate chips are all you need to jazz up your oatmeal. Ingredients: * 1 tablespoon creamy peanut butter * 1 tablespoon mini chocolate chips Nutrition: 257 cal., 14 g total fat (5 g sat. fat), 0 mg chol., 78 mg sodium, 27 g carb., 3 g fiber, 8 g pro.

Turtle Sundae Oatmeal

Pure indulgence, this sweet treat hardly seems like another boring oatmeal breakfast. Ingredients: * 1/4 cup fat-free whipped dessert topping * 2 tablespoons pecans * 1 tablespoon sugar-free caramel dessert topping Nutrition: 252 cal., 12 g total fat (1 g sat. fat), 0 mg chol., 45 mg sodium, 34 g carb., 3 g fiber, 4 g pro.

Trail Mix Oatmeal

Bring trail mix to your breakfast table by tossing the grab-and-go bits on your oatmeal. Ingredients: * 2 tablespoons mix dried fruit bits * 2 tablespoons dry-roasted mixed nuts * 1 tablespoon flaxseed Nutrition: 276 cal., 14 g total fat (2 g sat. fat), 0 mg chol., 18 mg sodium, 33 g carb., 6 g fiber, 8 g pro. Cant get enough oats? Read on for even morerecipes that use this heartsmart whole grain.

Protein chocolate balls

-4 dl of high fiber oats -3 dl of optional chocolate protein powder -1 dl of cacao powder -1 dl of organic peanut butter -3 tbs of ground flax seeds -1 dl of water

Walnut/almond brownies

Ingredients: 2 cups Medjool dates, *pitted* 1 cup raw almonds 1 cup raw walnuts cup cocoa powder 1 tsp vanilla extract tsp sea salt Instructions: - Line a pan with parchment paper (sandwich paper) - Using a food processor, process the dates into a thick paste. You might have to stir them around a few times with a spoon. - Add the almonds and walnuts and pulse until well combined. Add the cocoa powder, vanilla extract and salt and process to combine. - Freeze or refrigerate until firm enough to cut into squares, about 1 hour.

Energy Ball
- 1 cup of medjool dates - 3/4 of a cup of almonds - 3/4 of a cup of walnuts - 2 tablespoons of chia seeds - 2 tablespoons of ground flax seed - 2 tablespoons of cinnamon - 1 tablespoon of coconut oil - 1 tablespoon of hemp protein powder - 1 tablespoon of raw cacao powder - 1 tablespoon of water Start by placing the almonds, walnuts, ground flax seed and chia seeds in your food processor. Blend for 1 minute, until the a flour forms and the nuts have crumbled. Then add the remaining ingredients, pitting the dates before adding those. Blend for another minute until a stick dough forms. Use your hands to roll the mixture into little balls, place in a bowl and store in the fridge.

Cauliflower Crust Garlic Breadsticks

Serves 2 to 4 1/4 of a large head of cauliflower (about 5 1/2 oz/160 g) 1 teaspoon olive oil 2 cloves garlic, grated or minced 1 large egg, lightly beaten 4 oz mozzarella cheese, freshly grated and divided (low-fat cheese is fine) 1/2 teaspoon dried Italian herb seasoning, divided 1 pinch each salt and pepper Cooking spray Marinara sauce, for serving (optional) Preheat the oven to 350F and line a 9 by 5-inch loaf pan with parchment paper so that the excess paper hangs over the sides; lightly spray the parchment paper with cooking spray. To rice the cauliflower, grate it on a cheese grater; you should have about 1 1/2 cups (lightly packed) of riced cauliflower. Put the riced cauliflower into a microwave-safe bowl

and microwave (uncovered) until softened, about 6 to 8 minutes, stirring occasionally (dont add water or anything else); cool slightly. While the cauliflower cooks, heat the oil in a small skillet over low heat; add the garlic and cook until fragrant, about 30 seconds to 1 minute, stirring constantly; cool slightly. To the bowl with the softened cauliflower, add the garlic, egg, 3/4 of the cheese (reserving 1/4 for topping later), 1/4 teaspoon of the dried Italian herb seasoning (reserving 1/4 teaspoon for topping later), and a pinch of salt and pepper. Stir to combine and then spread in the prepared loaf pan. Bake until the loaf is set and starting to turn golden, about 20 to 30 minutes. Line a baking sheet with a piece of parchment paper; use the parchment paper to lift the loaf out of the loaf pan and carefully flip it over onto the lined baking sheet (so the bottom is on top). Bake until golden, about 10 minutes. Preheat the broiler. Cut the loaf cross-wise into 8 pieces. Slightly separate the pieces and sprinkle the cheese on top along with the remaining 1/4 teaspoon dried Italian herb seasoning. Broil a couple minutes until the cheese is melted and golden in spots. Serve hot or warm. (If you let it cool for about 10 minutes after taking it out of the oven, the crust will harden a bit so its easy to hold like a thin-crust pizza.)

HEALTHY BURGER RECIPE

small cup of lentils handful of spinach 1 onion 2 carrots 1 chilli 1 garlic loads of herbs! Start off by putting the lentils on to cook, once they are simmering away start chopping and grating the onion, chilli, garlic and carrots. Heat up a frying pan with a little oil and add the chopped and grated goods. This is a good time to start with some seasoning, as the carrot and onion can soak it all up wonderfully. Add any spices that tickle your fancy, personally I like quite a lot of coriander, chilli powder, cumin, turmeric, smoky paprika powder and some salt and pepper. By the time you have fried this all up, the lentils should be lovely and soft, so drain and rinse and spoon into a food processor, add as much spinach as you like and blend until the mixture is smooth. This is what will bind your burger. Now to the fun and messy part: Combine the carrot and onion mixture with the lentil mixture in a bowl and get your hands dirty! Start scooping out small handfuls of the mix and shape into patties on a board covered in chickpea flour, or whatever flour you have lying around at home. Once all patties are shaped, start heating up the frying pan with a splash of oil. Make sure the oil is hot to create a crispy burger crust and start frying. Et voil, enjoy!

Perfect Vanilla Doughnuts

1 tsp apple cider vinegar or white vinegar (5g) 2/3 cup milk of choice (160g) 1 tsp pure vanilla extract (4g) 3 tbsp coconut or vegetable oil (30g) 1 cup spelt or all-purpose flour (130g) (A reader had success with gluten-free ap flour.) 1 1/2 tsp baking powder 1/3 cup xylitol or sugar (60g) 1/32 tsp pure stevia extract or 2 extra tbsp sugar (or 2 NuNaturals packets)

1/4 tsp salt

Combine first four ingredients in a small bowl, and whisk well. Preheat oven to 350 F and grease a doughnut pan if you have one. (If you dont have a doughnut pan, you can cook in a mini muffin tin for doughnut holes.) In a large measuring bowl, combine all remaining ingredients and stir very well. Now pour wet into dry and immediately pour into the pan. Bake 15 minutes, then allow to cool before removing. Top these vegan doughnuts with jam, or chocolate frosting, or glaze. (My simple glaze recipe is linked under the second photo in this post.)

Cinnamon-Bun Baked Oatmeal

1/2 cup oats (50g) 1/4 tsp vanilla extract 1/2 tsp cinnamon sweetener, such as 1 1/2 tbsp maple syrup or 1 to 1 1/2 packs stevia (I omitted, but Ive cautioned yall before about my lack of sweet tooth.) 1/4 cup unsweetened applesauce (60g) (You can sub pumpkin or mashed banana) 1/4 cup milk of choice, creamer, juice, or water heaping 1/16th tsp salt Optional, for a more-buttery flavor: 1 tbsp oil or nut butter (if oil, scale the other liquid back) Optional: handful of raisins, chopped walnuts, brown sugar for the top Preheat oven to 375 degrees. Combine raw oats, spices, applesauce, and liquid. Pour into a small baking pan, loaf pan, or 1-cup ramekin (or, for mini boats, two 1/2-cup ramekins). Cook for 15-20 minutes, or more until its firm. Finally, set your oven to high broil for 3 more minutes (or simply just bake longer, but broiling gives it a nice crust). Dont forget to spray your ramekins first, if you want your cakes to pop out.

Healthy peanut butter cups

Ingredients For the bars 3/4 cups organic peanut butter 1 tablespoon organic grade b maple syrup 2 tablespoons organic coconut oil (melted/liquid) For the topping 1/2 cup raw cacao 1 tablespoon organic grade b maple syrup 2 tablespoons organic coconut oil (melted/liquid) Directions For the bars Step 1: Combine the peanut butter, maple syrup and liquid coconut oil (melt if needed) in a medium size bowl and stir until well combined. Drop a spoonful at a time into silicone muffin cups until they are approximately 1/2 full. Put them into the freezer for at least 15 minutes or until hardened.For the toppingStep 2Combine the raw cacao, maple syrup and liquid coconut oil (melt if needed) in a medium size bowl and stir until well combined. Drop a spoonful at a time on top of the frozen/hardened peanut butter in the silicone muffin cups. Put them into the freezer for at least 15 minutes or until hardened.

Step 3Keep in the freezer until served because they will melt and lose their shape at room temperature if the coconut oil begins to melt.

Banana Breakfast Sandwiches

2 Bananas cut in half lengthwise 4 slices french bread 2 eggs 1/2 cup whole milk 1/2 teaspoon pure vanilla extract 1/2 teaspoon cinnamon pinch salt 1 tablespoon butter maple syrup confectioner's sugar In a bowl, whisk together eggs, milk, vanilla, cinnamon and salt. Soak the french bread in the mixture for a few minutes or until the bread is saturated. Melt the butter in a large pan and place two pieces of bread down until slightly browned. Turn over and then arrange bananas over the top. Add the other slice of bread and then flip the sandwiches. Use a heavy pan or a lid to press the sandwiches down to make them more like a panini. Brown each side of the sandwich. When both sides are golden, remove and add more butter, maple syrup and powdered sugar.

Chocolate Banana Pancakes

3/4 cup of Flour 3/4 cup of Skim/Non-fat Milk 2 Egg whites 2 Tbsp of Cocoa (I used Meijers hot cocoa mix which is 36 cals per tbsp!) 2 tbsp of baking powder 1 dash of Salt 1/2 medium Banana Directions: 1. In a large bowl, mix the flour, egg whites, baking powder, milk, salt and cocoa until smooth 2. Slice the 1/2 a banana into small slices 3. Heat the griddle or frying pan on low heat. (If you decide to use oil, add those calories, I use cooking spray!) 4. Pour or scoop the batter onto the griddle or pan, use approximately a tablespoon of batter for each pancake. 5. Add banana slices onto the pancakes as they cook. 6. Brown on both sides and serve hot.

Whole Wheat Banana Muffin Recipe

Ingredients: * 100g instant oatmeal * 3/4 cup whole wheat flour * 1 TBSP baking powder

* 1/2 tsp baking soda * 1/8 tsp salt * 1 cup of mashed banana (I used 2 bananas and the bread was just sweet enough, but if you like really sweet, use 3) * 1/4 cup splenda (didnt have any, so used regular sugar, thats why the muffin is 100 cals, it could be less) * 1/2 cup unsweetened apple sauce * 3 TBSP egg white * 1/2 tsp vanilla extract * 1/2 tsp cinnamon Directions: 1. Mix all dry ingredients together in a large mixing bowl. Set oven to 350 degrees F. 2. Then mix all of the wet ingredients together in a separate bowl. I added the banana to this mixture and mushed it up with a spoon. I left it kind of chunky so that I could taste the chunks in my muffin. 3. Now mix both together in the large mixing bowl. 4. Once all stirred up and even, spray a muffin pan with cooking spray and then dollop the batter into each little muffin hole. Makes 12. 5. Top with fruits if you desire. 6. Place in oven for 15-20 min. To check if your muffins are done, take a toothpick and puncture the bread. If it comes out clean youre done. If it comes out with some goo sticking on it, you need to leave it in the oven a wee bit longer.

10 Chocolate Chip Cookies

Ingredients 2 Tablespoon coconut flour 2 Tablespoon mashed banana or applesauce pinch salt 1/8 teaspoon molasses 1/4 teaspoon vanilla extract stevia or other sweetener, to taste (I used one packet of stevia) 3 Tablespoon almond milk, or milk of choice chocolate chips (I used about 1/2 Tablespoon) In a small bowl, mix coconut flour and salt. Add in mashed banana or applesauce, molasses, and vanilla extract and stir. Add in almond milk, one tablespoon at a time until fully incorporated. Stir in chocolate chips. Drop dough by tablespoon or teaspoon, depending on how big you want them, on a greased microwave safe plate and flatten into cookie shapes/ Microwave for 45 seconds to a minute, watching them carefully, looking and smelling for done-ness. Let cool for a minute or two to allow the cookies to firm up before inhaling them all.

Apple Cheesecake Muffins

1 whole apple 1 cup cottage cheese 1 whole egg 2 egg whites

A little cinnamon and agave Put all ingredients in the #nutrabullet (blender), pour into cupcake tin and bake at 350 for 30 minutes top w/ some crushed nuts and little more agave.Smash those in your face and moan!