Ground Turkey Muffins

Ground Turkey Muffins

1 lb. extra lean ground turkey breast

1 egg white

1 whole egg

1/2 c. oats

1/2 c. diced red onion

1 tbsp. garlic powder

1 tsp. salt

1 tsp. pepper

1 tsp. red pepper flakes

1/2 tsp. chili powder

1 stalk of celery

Dice the celery and onion into finely chopped pieces. Add to mixture of remaining ingredients. Spray muffin tin with nonstick cooking spray. Fill the muffin pan 1/2 way with turkey mixture.

Bake at 350 degrees for 35 minutes or until fully cooked.

Banana Nut Muffins

Banana Nut Muffins

I had some over ripe bananas that needed to be used up so I made some tasty little muffins for everyone to enjoy.

1.5 c oat flour 

2 bananas

1 egg 

1 egg white

1/3 c walnuts 

1/4 c unsweetened applesauce

1/2 tsp baking soda

3/4 c Brown sugar 

1 tsp canola oil 

1/2 tsp vanilla extract

and a dash of cinnamon

Spray muffin pans with nonstick cooking spray. Bake at 350 degrees for 20 minutes.

Put the oats in a food processor until it resembles a flour consistency. Combine all the wet ingredients (bananas, egg, egg white, applesauce, canola oil, vanilla extract, and brown sugar). Mix with a mixer. Combine all dry ingredients in a separate bowl (oat flour,baking soda, walnuts, cinnamon). Add dry ingredients to wet ingredients.

Fill muffin pans half way and bake.

Greek Yogurt Substitutions

Who isn't always looking for easy ways to cut calories throughout the day? Weight loss doesn't have to involve starving yourself. There are plenty of substitutions you can make throughout the day to still enjoy delicious food without making it taste like cardboard.

Plain Greek Yogurt- can be used in place of sour cream in many recipes
They are the same equivalent in cooking (1c.=1c.).

• Spinach and Artichoke Dip
• Buffalo Chicken Dip
• Mixed with Ranch Dressing Powder or Onion Soup Mix to make a veggie dip or dressing
• Topping for sandwiches and tacos
• Topping for an omelett
• Chicken or Tuna Salad
• Smoothies
• Granola Bars
• Mixed with salsa and microwaved
• Mix with flavored protein powder for an extra protein boost
• In a Quiche (in place of sour cream) 
• Eat it as yogurt and sweeten it yourself (save ~15 g sugar)
• Use splenda, fresh fruit, or a sprinkle of regular sugar

Blueberry Greek Yogurt

Serving Size 6 oz.

Calories 140

Fat 0

Sugar 20g

Plain Greek Yogurt

Serving Size 6 oz.

Calories 100

Fat 0

Sugar 7g

Cauliflower Pesto Chicken Pizza

Today I discovered one of the best low-carb alternatives to Pizza - Cauliflower Crust Pesto Chicken Pizza.

This recipe is so simple to make and tastes delicious!!

1 head of cauliflower
1 egg
1/4 tsp. salt
1/4 tsp. pepper
1 tbsp. oregano (divided)
1 tsp. basil
1 grilled chicken breast
1 tomato
4- 6 oz. pesto
1 c. fat-free mozzarella cheese


First, I rinsed one head of cauliflower and cut the florets into pieces. Next, throw all of the cauliflower into a food processor (may have to do small batches at a time). Once all of the cauliflower is pureed into a "rice-like" texture, place it in a microwave safe bowl and microwave for 8 minutes.

While the cauliflower is in the microwave, you can start to cook your chicken for the pizza topping.

When the cauliflower is done in the microwave, place in a towel and soak up the moisture as much as possible. Put the cauliflower back in the bowl and add 1 egg and a couple dashes of salt and pepper. Mix it all together and form the dough into a ball while in the bowl.

Spray a baking sheet with non-stick cooking spray and spread the cauliflower across the pan into a pizza shape (Don't make too thick or won't cook thoroughly). Bake the crust for 10- 15 minutes (should look golden/brown).

 Next spread the pesto across the cauliflower crust, add fat-free mozzarella cheese, oregano, basil, sliced tomato, and grilled chicken.

Bake in oven at 450 degrees for an additional 10-15 minutes (make sure edges are crispy).

Delicious!!!!!

Whole Wheat Banana Walnut Pancakes

Luckily this weekend my sister was in the mood to cook breakfast on Saturday morning. She came up with the idea to make pancakes. We found a recipe on www.skinnytaste.com but decided to change up some of the ingredients to use up ingredients we had on hand. Here is what we came up with:

Whole Wheat Banana Walnut Protein Pancakes

1 cup whole wheat flour

2 tsp. baking powder

1 scoop vanilla protein powder

1/4 tsp. salt

1/4 tsp. cinnamon

2 medium ripe bananas, mashed

1 c. soy milk

4 egg whites

2 tsp. vegetable oil

1 tsp. vanilla

1/2 c. chopped walnuts

Mix all the dry ingredients together. Mix the mashed bananas, soy milk, egg whites, vegetable oil, and vanilla together until there is no clumps. Pour the wet ingredients into the dry ingredients and mix with a spoon until there are no more clumps. Lastly, add the chopped walnuts and mix throughout.

Spray a griddle with non-stick cooking spray and scoop 1/4 c. of batter per pancake. This will make approximately 12 pancakes.

These can be served with a calorie-free syrup , 2 tbsp. of melted peanut butter, yogurt, cottage cheese, fruit, jelly, or honey.

ENJOY!!!