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.