Egg and veggie muffins

I haven't made these yet, but thanks to my trainer Jaime Brown at Body Design Personal Training in Smyrna, GA,  I can't wait to try them!  I will post a picture of them soon!  In the meantime.....here's what you use:
Egg whites
Veggies (onions, bell peppers, mushrooms, spinach)
Salt free seasonings
Muffin pan
Olive oil or cooking spray
Cook your veggies (I'm going to use onions, bell peppers, spinach, and mushrooms) and add in your seasonings.  Spray the muffin pan then divide out the veggies in each muffin section.  Pour  the egg whites in each section along with the veggies then cook at 350 degrees until done.  Can't wait to try them!

Chocolate Chip Protein shake holiday gift idea

Here is a quick, easy, and definitely healthy gift idea!  You've seen the hot cocoa gifts like this, so why not use protein powder instead?  These make great stocking stuffers too!
Ingredients:
Protein powder (whatever flavor you want, but I used chocolate)
Dark chocolate chips
Plastic decorating bags (you can find these in the cake decorating section at Michael's craft stores)
Rubber bands
Ribbon
Take one of the plastic bags and cut the tip off.  You will use this bag as a sifter and insert it in the other bags as you pour the protein powder in.   This keeps the powder from sticking to the bag so it doesn't look "foggy".
After you insert the bag with the cut tip in another bag scoop protein powder in (I used 3 scoops per bag) then slowly remove the bag with the cut tip out and the powder will sift down into the other bag.  Then pour in about 1/4 cup dark chocolate chips on top.  Twist the top of the bag and secure with a rubber band.  Tie ribbon around the rubber band.
You can also add almonds or sugar free peppermint at the top of the powder as well.  Make sure you tell whomever you give it to that it's protein powder and not hot chocolate :)  This can be mixed in a blender with ice and water or ice and soymilk or skim milk.
Happy holidays!

Homemade Protein Bars

No need to buy those expensive protein bars when you can make your own!  These are lower in calories, carbs, and fat anyway!  They are quick, easy, and fun to make!  There's a variety of food you can use too for different flavors :)
Ingredients:
2 cups quick oats
1/2 cup of natural peanut butter or almond butter
3-4 scoops of protein powder (whatever flavor you like) I used vanilla.
1 tbsp. ground flaxseeds
1/2 cup of water
*You can also add or substitute the above with pumpkin, almonds, pecans, walnuts, dark chocolate chips, dates, dried cranberries, dried cherries, dried blueberries, and/or raisins.
Mix all of the ingredients together (the mixture should be the consistency of cookie dough).
Place wax paper on top of a casserole dish or plastic container that is shallow, and spread the mixture into the container.  Freeze for about 30 minutes then cut into bars or squares.  I keep mine refrigerated after that.  This recipe makes about 8 bars.

Healthy Asian noodle bowl

Need something quick, easy, and healthy to keep you warm during these cold winter days.....Try this healthy Asian noodle bowl:

2 cartons of low-sodium chicken broth
frozen veggies
low sodium soy sauce
lemon/lime
basil
lean chicken
whole wheat noodles or some kind of healthy noodle or brown rice

Mix everything together and heat!  I didn't measure the ingredients other than the chicken broth...it's however much you want in your bowl.  That is it people :)

Spaghetti Squash with marinara sauce and chicken

If you love eating regular spaghetti then you're going to love this recipe!  It tastes just like regular spaghetti, but it doesn't have near as many calories!
Ingredients:  (Makes about 4 servings) 1 spaghetti squash, all natural no salt added tomato paste (6 oz.), 3 medium sized tomatoes, Italian seasonings, one garlic clove, half an onion, one celery stalk, and one carrot.
Cut the spaghetti squash in half and lay face down in a baking dish.  Spray the dish with olive oil before placing the squash in the dish.  Bake at 350 degrees uncovered for about an hour.  Check the squash by inserting a fork in it .  When it's soft then it's ready!  Meanwhile, dice the carrot, celery stalk, tomatoes, and onion.  Saute the veggies then mix in the tomato paste and Italian seasonings.  If you want chicken in your sauce then cook your chicken, and cut it up and mix it in with the sauce.  When the squash is ready turn it over and run a fork through it to make the spaghetti noodles.  Place the noodles on a dish and pour your sauce on top!  Enjoy!

Turkey Sausage Breakfast Casserole

Here's a breakfast casserole that you can eat and serve to your friends and family without any guilt!
Ingredients:  5-6 slices of Ezequiel bread, 1 lb. of lean turkey sausage 1 1/2 cup of fat free shredded cheese, 6 egg whites, 2 cups of Almond Breeze unsweetened soymilk, and butter that is healthy.
Remove the crust around the bread slices and spread with the margarine/butter.  Place in a pan that has been sprayed with olive oil and set aside.  Cook the turkey sausage, stirring to crumble and then drain well.  Spoon over the bread slices in the casserole dish and sprinkle with cheese.  Combine the egg whites and Almond Breeze soymilk.  Mix well together and pour over the cheese and bread slices.  Cover and chill overnight.  Remove from the refrigerator about 15 minutes before baking and bake uncovered at 350 degrees for about 35-45 minutes.

Cranberry Salad

Cranberry Salad
Ingredients:  1 package of sugar free cherry jello, 1 bag or can of whole cranberries, 1 small can of crushed pineapple, 1/2 cup of crushed pecans or almonds.
Heat the cranberries until boiling hot.  Add the cherry jello and when that dissolves add the pineapple and pecans/almonds.  Stir and simmer for about 2 minutes.  Pour into a covered dish and congeal in the refrigerator overnight or for several hours before serving.

Protein Pumpkin Spice Latte

Protein Pumpkin Spice Latte
Who says you need to go to Starbuck's and spend $5.00 on coffee when you can make it at home!
Here's how to make this delicious and nutritious latte!
1/2 scoop of vanilla protein powder
6-8 oz. brewed coffee
1 tsp. of pumpkin
Cinnamon and Pumpkin spices
Optional:  Top your coffee with sugar free Cool Whip and more cinnamon and pumpkin spices
Enjoy!

Blueberry Protein Pancakes

Blueberry Protein Pancake:
1/2 cup of dry oatmeal
.25 cup of blueberries (or you can use raspberries or both)
2 egg whites
Blend the oatmeal and the egg whites in a blender.  You can also add cinnamon and/or pumpkin spices.  Add water if needed to the mix.
Pour the mix into a small skillet (spray with olive oil first).  Add the blueberries to the pancake as one side cooks. 
This recipe makes two medium sized pancakes.  Top with more cinnamon, agave nectar, or sugar-free syrup.

Leha's Infamous Protein Cupcakes

Protein Cupcake:
Since I've discovered how to make this I've been eating it almost every single day without feeling guilty!  There's a variety of ways you can make the cupcake...
1 scoop of your favorite low carb protein powder
1 egg white
1 tsp. of unsweetened cocoa powder
1/2 tsp. of baking powder (make sure the sodium is low)
1 tsp. of applesauce or pumpkin
Put everything in a coffee mug and mix together.
Here is where the fun comes in:  You can add nuts and/or cinnamon/pumpkin/nutmeg spices to the mix above if you want to.  Place the coffee mug with the mixture in the microwave for 60 seconds.  When it's finished turn the coffee mug upside down and your cupcake should come out.  Use a butter knife if you need to cut it out.  Let it cool off for a little while before icing the cupcake.  You may need to trim the bottom of the cupcake if it isn't leveled.
Icing options:  Natural peanut butter (pictured), almond butter, greek yogurt, sugar free cool whip, or take a tablespoon of protein powder and mix with some cold water to make icing (you can add food coloring to your cool whip or protein icing mix to make it different colors).
Top the icing with a piece of dark chocolate, a small piece of fruit, crushed nuts, a dash of cinnamon or pumpkin spice, or crushed sugar free peppermint for the holidays! 

Depending on what you use one cupcake is approximately:
200 hundred calories
30 grams protein
6 grams carbs
4 grams of fat

Baked Chick Peas Please!!!

Chick Peas Please!!!
Try saying that fast a few times :)  Here is another "I'm craving something salty" snack that is easy and fast!  I can't stop eating them myself!

Cans of Chick Peas (I used two cans but use however many you want).  Make sure you rinse the chick peas really good to reduce the sodium.
No salt substitute and any other salt free seasonings
Broil at 500 degrees for about 20 minutes.  Turn them occasionally and when they feel hard and crispy like nuts they are ready to eat!

Baked Kale

Baked Kale
I love to eat salty foods! So I read up about kale and all of the healthy benefits it has to offer.  If you love salty foods like me then this will definitely give you satisfaction without the guilt!
Make sure the kale you buy looks healthy.  Do not buy kale that is wilted!
Wash off the bundle of kale and break off the ends.  Place the bundle on a pan and spray with olive oil.  Choose whatever no salt seasonings you like and dash away!  Bake until crispy.

Sweet Potato Souffle

Sweet Potato Souffle:
6 large sweet potatoes
1-1/2 Vanilla Almond Soy Milk
1/4 cup of Agave Nectar
5 egg whites
1/2 tsp. Cinnamon
10 packets of Stevia or Splenda
1/2 tsp. of Nutmeg
1/4 cup of Pecans and Almonds

Microwave the sweet potatoes then scoop out the potatoes out of the skin and into a bowl.  Mix all of the other ingredients then blend in with the sweet potatoes.  Mix everything together then place mixture into a souffle dish.  Top with the crushed almonds/pecans and bake at 350 degrees for about 25 minutes.

Pumpkin Protein Muffins

Pumpkin Protein Muffins:
(or you can use sweet potatoes)
1 1/2 scoop of vanilla protein powder
1/2 cup of pumpkin or sweet potatoes
4 egg whites
Cinnamon and Pumpkin Pie spices
1 tsp. of vanilla extract
Stevia or Splenda (1 or 2 packets)
1/2 tsp. of baking powder

Blend everything together and bake at 350 degrees in a muffin pan.  Enjoy!
259 Calories
.5 grams of fat
4 grams of carbs
45 grams of protein