Post Workout Green Smoothie 

12 Feb

Need a little something to carry you through your busy post workout morning? This has certainly helped me not pass out from fatigue while getting kids carpooled and fed on many a school morning. All you really need is a super duper blender — I’m kinda partial to my Vitamix but each to his own I’m sure you love whatever you happen to have too.

Green Go Juice:

  • 1 cup almond milk
  • 1/2 green Apple
  • 1/2 small lemon — cut off the rind and freeze the other half for tomorrow 
  • 1 Tbsp peeled fresh ginger, feel free to prep extra and freeze for later
  • 1/2 cucumber chopped 
  • 2 stalks celery 
  • Large handful kale
  • 2 Tbsp powder Stevia 

It works well to prep the fruit and veggies and put them in ready-to-go bags to store in the freezer. Just empty bag in blender after you’ve put in the almond milk. Blend and pour into your favorite big cup. Super refreshing and energizing.


Triple Threat Veggie Burger

12 Feb

Want some veggies with your veggies? Cause you know you can never get enough of a healthy thing right? Especially when you balance that with dark chocolate.

This super stacked burger is my current go to for lunchtime grumblings. I keep all the veggies a fixings prepped and ready to go in the fridge.

Cauliflower Bun:

  • One cauliflower head riced or two Trader Joe’s sized pre-riced cauliflower packages (microwave 8 minutes)
  • 5-6 eggs depending on size of cauliflower, it should look batter like not too dry
  • 1 tsp sea salt
  • 1 tsp pepper
  • 1 tsp garlic seasoning (I use one mixed with other spices)

Cook on over medium heat on nonstick skillet, like latkes. Let cool, store in fridge for up to a week in Tupperware. 

Pick and heat your favorite veggie burger. I used the original BOCCA burger this time. Warm two cauliflower buns and top with a little guacamole or hummus (I make my own) and mustard. I then layer spinach, tomatoes, thinly sliced cucumbers, zucchini, bell peppers, burger and sprouts. Not a complicated recipe but those are the best kinds.

Pumpkin Spice Protein Pancakes

19 Nov


During this time of year I sort of become obsessed with “pumpkin spice” seasoning. I put it on absolutely everything that makes even a little bit of sense no judging here — celery, PB and yes pumpkin spice is delicious. It just makes me happy.

In this spirit I went perusing for protein pumpkin pancake recipes the other day and couldn’t really find one with enough pumpkin or spice for me so I decided to workout my own. After several trial batches I found the right taste-bud pleasing combination for me. I can eat the entire batch and not feel guilty cause they’re super healthy, as just a bonus they also fill me up and keep me satisfied until late in the afternoon. The above Instagram pic. is an earlier version, good but I’ve finally made them great. I kind of love them, a lot.

Pumpkin Spice Protein Pancakes


1 C. pureed pumpkin (plain)

2 eggs

1 Tbsp. PB2 or your favorite protein powder

1/2 tsp. baking powder

2 tsp. pumpkin spice

1/2 tsp. vanilla extract

1/4 tsp. maple extract

4 packets stevia

dash of salt

Mix well. I just use a spoon and mix it up in a large measuring cup. Preheat nonstick skillet over medium-low. Spray a little olive oil and spoon/spread out a medium sized circle. I’ve found a medium-low heat is important to prevent scorching. I topped mine with unsweetened homemade applesauce I cooked super quick in the microwave — just one apple, peeled, diced — small. Nuke for 2 minutes, puree a little if you like and of course add pumpkin spice. Yum!


Lite and Fit Lemon Cheesecake — No Bake!

2 Apr

2/3 C. Boiling water
1 small pkg. sugar free lemon jello
Dissolve jello in water, let cool and place in blender. Add:
1 C. Fat free cottage cheese
1 (8 oz.) block fat free cream cheese
1/4 C. Stevia or sweetener
2 tsp. lemon juice
2 small pkgs. Lite n Fit Dannon Greek yogurt vanilla flavored fat free sugar free (I’ve also used non Greek yogurt vanilla flavored which is still good but not as creamy in texture)
Blend, obviously. From this point you can put in snack sized Tupperware, it makes nine cheesecake treats you can have all to yourself — or if you’re wanting to share with a group just pour it in a pie tin with or without crust (if going with crust I would recommend my oatban gingered pie crust I’ve posted before which is super easy:
Gingered Oatbran Crust
3/4 C. Oat bran, 6 tsp. Splenda brown sugar, 1 tsp. ginger, dash butter extract, 6 tsp. warm water. Press into bottom of large pie dish or cheesecake pan with release sides. Bake 350 for 10 minutes, cool — can press a little more into sides if you like at this point. Fill and refrigerate 4-6 hours. Serve with a little fat free Reddi whip if you desire and indulge without guilt.)


“How To Be Well”

14 Aug

I’ve been reading an old nutritional cookbook published back in 1943 entitled “How to be Well” it was written by Leah D. Widtsoe who was married to the better known John A. Widtsoe who has a building named after him and everything.
In the forward John simply sings his wife’s praises in her pursuit to help people eat healthily. I thought many of his comments could be applied to the world today.
“The physical well-being of mankind is in the hands of the woman (man) who prepares the world’s food. … for man’s food determine’s the quality of the blood which carries nourishment to every part, organ, and cell of the body. … Thus it comes about that the woman (man) who prepares the food of the family rises to a place of first social importance. If she ( he) does not comply with modern knowledge of nutrition, she (he) becomes an incipient menace to humanity. If, on the other hand, she (he) strives to use all available food knowledge, she (he) becomes a producer of health and strength among her (his) family.”
I know I added the “he” just because it’s 2013. I think those wise words are just as true today.
If more people would sing praises to those who devote their time to family nutritional planning and cooking we would not only have someone rearing and caring for the next generation, but we could also see a decrease in so many of the nutritional related diseases which have run rampant.
There are many interesting recipes in this book one which involves a beef broth custard, which then utilizes cookie cutters to create shapes for a filler in soups.
It discourages adding sugars to cooked cereals and other foods since, “All starches in digestion become a simple sugar before they can be utilized, and when sugar is added, it is the same as eating sugar with sugar. The use of sugar is an acquired taste and should not be encouraged.” She encourages adding dried or cut up fruit instead.
The use of foods which have not been overly cooked or processed are encouraged as they posses the highest number of nutrients. There are many recipes for wheat cereal, breads, molasses muffins, soy bean muffins, corn pone.
She says pancakes are not recommended but if made should be created with whole wheat flour and served with minimal fruit sauce.
I think I may have to test some of these recipes out and report later. An overall interesting read. I can almost imagine what she might have to say about GMOs and aspartame. I wonder what she would think about monk fruit and Srevia if she had it?
A central reoccurring subject in her book is the connection of diet and mental health.
“Feeble-mindedness is greatly on the increase. The number of people suffering from some form or other of mental or nervous breakdown is another alarming symptom of improper food before and during infancy as well as later in life. … If the blood lacks nerve and brain food, naturally they cannot be nourished, and in time some abnormality is sure to develop.” Leah Widtsoe, pg. 35.
She also links improper diet to creating addictive personalities. Poor nutrition leaving a desire for something a craving which people may continue to fill with sugar and unhealthy foods or alcohol and tobacco, non of which genuinely fill the nutritional lacking and thereby create an addictive cycle.
“…let it be emphasized that if the body is well nourished, there are no unsatisfied cravings for anything except for good food. … On the other hand, if the body is poorly or imperfectly nourished, then the nerves cry out for something, anything to ease the craving,” How to be Well, pg. 33.
If I were to apply her philosophies in today’s society I would solve much of the world’s violence and homeless issues by planting a garden in the backyard of those in low-income housing and provide them with classes in gardening and nutrition. I’m certain that all of those things could only help. I find it fascinating that we are still dealing all the issues they faced in her time plus perhaps a few more. Maybe that us because people didn’t read her book and teach their children how to be well? Those who don’t learn from the past are doomed to repeat their mistakes I guess.
Over the past few days I have tried out a few of her natural living precepts: eliminated my fat free cool whip, diet sodas, fat free and sugar free jello etc. I have noticed a difference for sure I have been eating mostly veggies some organic and lean proteins with limited amounts of meat and a little fruit. I have allowed myself Stevia to sweeten my herbal tea and my plain fat free yogurt along with cinnamon and nutmeg. I also have been eating oat bran in things since it is minimally processed. I have been exercising like I normally do but in three days I’ve lost four pounds, I guess she knows what she is talking about. I have noticed a reduction in cravings for sure which is something I have always struggled with. Will it make me smarter and less crazy? I will have to wait and see.
Surprisingly enough this book is still in print, I found copies available on Amazon:


Creamy Fat free Key Lime Pie with Gingered Crust

13 Aug

This was born out of my husband’s love of Key Lime Pie and my own love of not having to thaw them from the freezer. It sets up in the fridge and its ready to serve, doesn’t get easier than that.
Plus it’s fat free, low in sugar and uses an oat bran crust — so it’s almost healthy? Yeah, I know. It makes one large 9-inch pie big enough for that family potluck or book club meeting, or just my husband.

Ginger Oat Bran Crust:
1 C. Oat bran (I used Hodgeson’s Mill brand)
6 tsp. Splenda brown sugar blend
6 tsp. warm water
1/2 to 1 tsp. ground ginger (You may want to add last and start with 1/2 and see what you think, I used a full 1 tsp. but I really love a little gingery kick.)
Mix with fork, let it sit a bit as the Oat bran will soak up the moisture. Use bottom of small measuring cup to press it evenly into a 9 inch pie dish. Bake at 350 degrees for 10 minutes until golden in color. Let cool. I speed this up a bit by sticking it in the freezer, along with some hot pads cause I don’t want to melt the shelving.

Creamy Key Lime Filling:
1/2 C. Warm water
1 packet unflavored gelatin ( dissolve in warm water)
1 1/4 C. Cold fat free milk
1 small package of fat free, sugar free instant vanilla pudding
1 package (8 oz.) fat free cream cheese at room temperature
1 tsp. lemon juice
14 packets of True Lime
Zest of one lime
1/8 C. Splenda
1 container (8 oz.) fat free cool whip
Dissolve gelatin in warm water, add milk then pudding. Mix well, till thick then add cream cheese and mix til smooth and creamy. Add lemon juice, lime and Splenda. Last mix in thawed cool whip. Pour into cooled crust and let set up in refrigerator overnight. Serve with a bit of fat free Reddi Whip, then lightly dust whipped cream with a little ginger.


Luscious Low-Fat Chocolate Trifle

7 Jul

This was one of those dessert experiments I made for our Fourth of July celebrations. I truly didn’t expect it to turn out as well as it did — which is why I didn’t bother taking a picture, my bad.
So just close your eyes and imagine a beautiful glass trifle dish layered with moist, fat free chocolate cake, creamy fat free, sugar free chocolate pudding, fat free cool whip and regular crushed Heath bar.
It got rave reviews and second helpings all around. I will mostly likely make it again and when I do I’ll be sure not to underestimate my dessert and take a picture.

1 box chocolate cake mix ( could use sugar free cake if you prefer)
1 can of diet cherry Dr. Pepper
Only two ingredients, so simple, so moist, so delicious. Mix cake mix and soda together, it will foam up a bit and grow. Spray or prepare a 9×13 pan and bake according to directions on cake mix. Let cool then cut into little rectangles about lady-finger size.

2 small boxes of fat free, sugar free instant pudding
1/2 C. Warm water
1 package unflavored gelatin
2 3/4 C. Fat free milk, cold

Dissolve gelatin in warm water, add milk and then slowly blend in pudding. Blend until starts to thicken. I put in fridge to set up a bit.

12-16 oz. fat free cool whip
1 bag Heath chips or four Heath candy bars crushed. ( optional could also use a drizzle of sugar free Carmel and chocolate syrup on top of whipped cream layer or on top of cake layer instead for a sugar free option)

Assemble Trifle:
Layer trifle as follows: cake, pudding, cool whip, Heath, cake, pudding, cool whip, end with Heath chips.

Fat free Cool Whip tip: do not try to quick thaw or stir to thaw — it will turn into a runny mess that in no way resembles fluffy whipped cream. Let sit in refrigerator overnight and thaw slowly. You’re welcome.

You can make this up the night before if you like or just the morning before. You do want to give it a few hours in the fridge before serving to solidify and create a moist delicious trifle consistency.

Overnight Oatmeal Breakfast Cake

24 Jun

This is a super convenient breakfast that my boys love it comes from one of my favorite blogs Barefeet In The Kitchen . It’s gluten free, healthy and I do all the work the night before.

3 C. GF oats
1/2 C. Sugar or Splenda
1/2 C. Raisins or chopped up apples or both, yum
1 1/2 C. Milk or non-dairy alternative I like almond milk you can even use fat free it will still be super good
3 eggs
1/4 C. Oil
2 tsp. baking powder
1 tsp. kosher salt
1 tsp. cinnamon
1/4 tsp. nutmeg
Mix ingredients together and pour in a greased 2 quart casserole dish with lid or just a 7×10 pan and cover with Saran Wrap. Put in refrigerator over night. In the morning remove lid, place in cold oven, close door and set temperature for 350 degrees and timer for 40-45 minutes. I like mine a bit browner so 45 is good with me. It bakes as the oven preheats and you get ready for your day. I generally go exercise while it bakes. So easy and tasty.


June Exercise Challenge

19 Jun

The exercise challenge this month comes from Bodyrocktv it’s the 550 Rep Fat Massacre. My best time so far was 21 min. 24 sec. it really, really hurt good. Let me know your best time on them. The website has a tutorial on how to do each move but here are the exercises:

Backward Lunge Kick ups 25 ea.
Walkover pushups 50
Mountain Climber 50
Sumo Squats Knee ups 50
One leg bridge 25 ea.
Side to side squat and leg lift 50
One arm triceps pushup 25 ea.
Star Crunch 50
Diagonal touchdown
25 ea.
Side plank lift 25 ea.
One leg wall sit 25 ea.

Just Peachy, Minty Iced Herbal Tea

19 Jun

This refreshing drink was a real hit at our get together this month and it is really easy to make.

4 pouches of peach herbal tea
4 sprigs of chocolate mint herb (or if you just grow regular mint that’s fine too or you could use a couple pouches of mint tea)
4 cups boiling water + cold water
Stevia or Splenda to taste

Place tea bags and mint in bottom of gallon-sized pitcher, pour hot water over them, cover with lid and let seep until cool. Add cold water to finish filling pitcher and Stevia to taste. Refrigerate for an icy refreshing summer drink. — Submitted by Melissa Campbell