Sunday, February 11, 2018

Special Dark Cupcakes

     Brimming with excitement as I finished my chores, I was finally able to start in on my friends cupcake recipe that I had been thinking about all day.  Sarah, at No Excuses Nutrition (, is always coming up with cutting edge recipes that make you drool.  And this one takes the cake,...err...cupcake that is!  Although I have a few minor changes, these Special Dark Cupcakes remain unbelievably decadent, and rich beyond belief.  Just in time for Valentines (or any time quite frankly), each of the 8 cupcakes are only 168 calories, 8g net carbs and 14g protein.  Is there any better way to say I love you...orrrr,... I just love Chocolate... a lot...  ;)

Ingredients for 8 Cupcakes~
3/4 cups Oats
1/4 cup Nut Butter (sub with 3 Tablespoons melted Coconut Oil)
1 Jumbo Egg, room temperature
1/4 cup 25 cal/cup Almond Milk
1/2 cup Swerve Granular Erythritol
1/4 cup Hershey's Special Dark Cocoa
6 scoops unflavored Vital Proteins Collagen Peptides
2 teaspoons Apple Cider Vinegar
1 teaspoon Baking Powder
Dash Cinnamon
Dash Vanilla
Dash Lite Salt
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2 Tablespoons Butter, softened
1 cup Swerve Confectioners Erythritol
4 scoops unflavored Vital Proteins Collagen Peptides
3 Tablespoons Hershey's Special Dark Cocoa
1/4 cup 25 cal/cup Almond Milk
Dash Vanilla

     Add Oats to Magic Bullet or Blender and grind to fine powder, add to bowl along with remaining first set of ingredients.  Beat with mixer til well combined.  Add to Cupcake Liners that have been coated with cooking spray, fill about 2/3's full.  Bake at 350 for 22-24 minutes.  Meanwhile, add all frosting ingredients to bowl and beat with mixer til well combined, add to piping bag and chill in fridge til ready to frost.  If you don't have a piping bag, add to baggie, snip corner and frost as desired.  Enjoy  :)

Cookie Dough Protein Truffles

     Who ever thinks healthy eating is boring or tastes bad, has never tasted my Cookie Dough Protein Truffles.  Innocent on the outside, decadent on the inside.  Each of these 11~1oz Truffles are only 109 calories, 1.4g net carbs and 4g protein.  If you are hankering for an afternoon pick me up, or a late night bite of something sweet, I've got you covered.  So easy to make, and so easy to eat!  ;)

Ingredients for 11 Truffles~
1/4 cup Carrington Farms Organic Ghee Butter, room temperature (sub with Coconut Oil)
1/3 cup Swerve Granular Erythritol
1/4 cup Carrington Farms Organic Milled Flax
3 scoops Carrington Farms Organic Coconut Protein
Dash Cinnamon
Dash Vanilla
Dash Lite Salt
1/4 cup chopped Walnuts (sub with any Nut)
1/4 cup Lily's Stevia Sweetened Dark Chocolate Chips

     Add Ghee to mixing bowl and beat with mixer, add Erythritol and continue to mix til well incorporated and fluffy.  Add rest of ingredients and continue to beat, minus the Nuts and Chips.  After fully blended, stir in Nuts and Chips.  Weigh out by 1oz portions, roll into balls and chill in fridge til set and ready to eat.  Keep stored in fridge.  Enjoy  :)

Jarlsberg Pasta

     If you have goals of having a few meatless dinners now and then, add Jarlsberg Pasta to the list.  Rich, hearty and healthy, each decadent 2 cup serving is only 338 calories, 23g net carbs and 18g protein.  This works great for dinner and as a perfect left over for lunch.  And, using my secret Spaghetti Squash in place of pasta only adds to the goodness...not to mention my sneaky Cheese trick.  What are you having for dinner this week!?

Ingredients for 6~2 cup servings (1 cup of Spaghetti Squash and 1 cup Sauce):
1 very large Spaghetti Squash, cut in half and seeded (have the guy in produce cut it for you lengthwise)
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1 Tablespoon Ghee (sub with Olive Oil)
1 medium Onion, diced
1 Tablespoon chopped Garlic
Dash Cayenne Pepper
Dash Lite Salt
8oz fresh sliced Mushrooms
1 pound fresh Broccoli Florets
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1 Tablespoon Ghee (sub with Butter)
1/2 cup Flour
3 cups 30 cal/cup Almond Milk
2 teaspoons Chicken Base (sub with 2 Chicken Bouillon Cubes)
3oz Jarlsberg Semi Soft Cheese, grated (I always grate my own, so much better)
5oz Lite Jarlsberg Cheese, grated (I always grate my own, so much better)
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12 Cherry Tomatoes, sliced
Pepper to taste

     Cut Spaghetti Squash lengthwise (or better yet ask Produce Guy to do it for you) and remove seeds, place face down on foil lined baking sheet, bake at 400 for one hour.  Meanwhile, add Ghee to skillet, heat and add Onions, Garlic, Cayenne and Salt til golden brown.  Add Mushrooms til almost cooked thru, then add Broccoli and add lid to steam til crisp tender, set off heat or reduce burner to keep warm.  From third set of ingredients, melt Ghee and stir in flour til well incorporated over low heat, slowly stir in Milk til smooth, bring to low boil and stir continually til thickened, then stir in cheese til melted and pour in skillet, stirring into vegetables.  Remove Squash when done cooking and scrape strands from shell.  Either add one cup to bowl and top with cup of sauce, or combine all together and portion out 2 cup servings.  Garnish with sliced Tomatoes and Pepper to taste.  Enjoy  :)

Tuesday, February 6, 2018

Chocolate Chip Hearts

     Wanna show a little affection to your honey, Chocolate Chip Hearts say it in countless ways.  And, as an added bonus, if plant based protein is what you are looking for, then you will love these love cookies.  These no sugar added wonders are only 137 calories, 2g net carbs and 4g protein for each 1oz serving (macros don't include topping).  How do you say I like you, in fact, I like you alot!?  You might consider giving this gluten free offering to your sweetheart, and let them speak for themselves.  Healthy never tasted so good.

Ingredients for 14~1oz cookies~
1/2 cup Carrington Farms Organic Ghee (
1/2 cup Swerve Granular Erythritol
1/4 cup Carrington Farms Milled Flax (
1 jumbo Egg, room temperature
2 scoops Carrington Farms Coconut Protein Powder (
1/2 cup Almond Flour
1 teaspoon Baking Powder
Heavy dash Lite Salt
Dash Cinnamon
Dash Vanilla
1/4 cup Lily's Stevia Sweetened Dark Chocolate Chips

     Soften Ghee in microwave for 15 seconds, add Erythritol and beat with mixer til well incorporated.  Continue to add in the ingredients beating as you go along, when you get to Chocolate Chips, stir in with spoon.  Using food scale, measure out dough into 1oz balls.  Lay a heart shaped cookie cutter on Silpat lined cookie sheet and press dough inside mold, gently remove and repeat with remaining dough.  Bake at 375 for 11 minutes.  Cool and decorate if desired, but fabulous as is.  Enjoy  :)

Sunday, February 4, 2018

Blueberry Lemon Cookies

     Some say necessity is the mother of invention...pssshhh...lazy is the mother of invention in my opinion.  And I don't hate it.  On my Quest for some fast cookie action, I reached for my Quest Nutrition Protein Bars, these babies bake into the perfect cookie in a flash.  AND, have you ever tried to double stack them!?  Genius right!? ... am I the only one who thought of this!?  If  Blueberry and Lemon fell in love and had a baby just in time for Valentines, this is how their dessert table would look.  Welcome to the world Blueberry Lemon Cookies, weighing in at 193 calories each, 6g net carbs and 23g protein.  Congratulations Amore', we have a new way to celebrate!  ;)

Ingredients for 2 Cookies~
1 Blueberry Muffin Quest Protein Bar, sub with favorite flavor
1 Lemon Quest Protein Bar, sub with favorite flavor
2 Tablespoons fat free Cream Cheese (sub with reduced fat or regular)
1 Tablespoon Swerve Granular Erythritol, or to taste
Pink Food Coloring, or color of your choice

     Unwrap both Bars, and cut into equal halves.  Microwave half of Blueberry Bar for 15 seconds, lay heart shaped cookie cutter on Silpat lined cookie sheet and press softened Bar to mold to the heart shape, repeat process with half of Lemon Bar and press softened Bar on top of Blueberry layer, then gently remove the cookie cutter with out marring the shape of the dough.  Repeat with remaining ingredients.  Bake at 350 for 5 minutes.  Meanwhile, stir together Cream Cheese, Erythritol and Food Coloring til fully incorporated, add to baggie, snip corner and decorate as desired on cooled cookie.  Enjoy  :)  PS.  feel free to use your imagination and create these double stacks with all your favorite flavors, the possibilities are limitless...the world just got much bigger... and better!

Thursday, February 1, 2018

Lemon Love Cookies

 Nothing says Valentines like Lemon Love Cookies WITH SPRINKLES!!!  It's the perfect way to say I love you and surprise your sweetheart with heart healthy high protein low carb cookies.  Who needs a box of chocolates when you can celebrate with a  craft project as a labor of love!  This recipe makes 12 cookies, each frosted cookie is 57 calories, 2g net carbs and 6g protein (Sprinkles not included in macros).  Dust off your heart shaped cookie cutter and head to the kitchen  ;)

Lemon Quest Bar, torn into pieces
2 Tablespoons Lemon Juice
1/3 cup Egg Whites
1/3 cup Swerve Granular Erythritol
1 scoop Quest Vanilla Milkshake Protein Powder
1/4 cup Coconut Flour
1 teaspoon Baking Powder
1/4 teaspoon Salt
Dash Lemon Extract
Dash Cinnamon
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1 Tablespoon Coconut Oil, melted
4oz Fat Free Cream Cheese, softened
1/4 cup Swerve Erythritol Confectioners Style (sub with Granular)
Dash Almond Extract

     After tearing Quest Bar into pieces, mix with Lemon Juice and microwave for 30 seconds and stir til smoothly blended, repeat if necessary.  Stir in remaining ingredient and divide into 12~1oz balls.  Place heart shaped cookie cutter on Silpat lined cookie sheet and place dough inside cutter and press into heart shape, repeat 11 more times.  Bake at 350 for 12 minutes.  Remove and cool.  While cookies are baking, stir together second set of ingredients.  After cookies have cooled, frost with 2 teaspoons frosting mixture and garnish with sprinkles, if desired.  Enjoy  :)

Peanut Butter Cup Hearts

     No added Sugar, shapes of hearts, and melts in your mouth...that's what Valentines goodness is made of.  This simple treat will amaze you with layers of Chocolate and Peanut Butter intertwined in all things love related.  Your affection will grow when you find out each little confection is only 146 calories, 5g net carbs and 5g protein.  Shower your honey with Peanut Butter Cup Hearts this Valentines, ...and all thru out the year if you really want to show your devotion.  :)

Ingredients for 4 Peanut Butter Cup Hearts~
 4oz Lily's Stevia Sweetened Dark Chocolate Premium Baking Bar, divided in half
2 teaspoons Coconut Oil, divided in half
1/4 cup Peanut Butter Powder
2 Tablespoons Water
Sprinkles for garnish, optional and not included in macros
5 Silpat Heart Shapes

     Divide Chocolate and Oil in half, combine half of Chocolate and Oil in a microwavable bowl.  Heat first bowl for 30 seconds in microwave and stir til fully incorporated, repeat if necessary til completely melted.  Add a scant Tablespoon to bottom of Silpat shaped heart, repeat with remaining shapes.  Meanwhile mix Peanut Butter and Water til thick paste forms, divide into four equal pieces (I weighed mine and used the food scale weight to divide by 4 to ensure equal portions).  Shape each piece of Peanut Butter into heart shape slightly smaller than bottom of  Silpat form, I turned the 5th Silpat Heart upside down and used the bottom as a templet (smart, I know).  Lay each Peanut Butter heart on top of melted Chocolate in Silpat form, then melt the remaining Chocolate and Oil as before and top the Peanut Butter with a scant Tablespoon, may need to giggle to coat evenly.  Garnish with Sprinkles if desired.  Add to fridge to set, peel Silpat away from dessert when ready to eat.  You're gunna love this one, it literally melts in your mouth, extremely delicious and not to be missed!  Enjoy  ;)