Monday, January 22, 2018

Love Sugar Cookies

     When love is in the air, Sugar Cookies are in the tummy.  And my Love Sugar Cookies can be yours guilt free for only 74 calories, 4g net carbs and 6g protein.  So delicious, so sugar free, so gluten free, so filled with Valentines fun!  Show your honey you care by whipping up a batch today...who am I kidding, just make some for yourself and if anyone else walks in the room offer them one...just to be polite...not because you want to share.  Tis the season for all things heart shaped!  ;)

Ingredients for 9 frosted Cookies (macros don't include Sprinkles)~
1/3 cup Oats
1 Tablespoon Coconut Oil, melted
1/3 cup Almond Flour
2 Tablespoons 2% Fage Greek Yogurt
1 jumbo Egg
2 scoops unflavored Vital Proteins Collagen Peptides
1/4 cup Swerve Granular Erythritol
1 teaspoon Baking Powder
Dash Lite Salt
Dash Cinnamon
Heavy Dash Almond Extract, sub with Vanilla if preferred
- - - - - - - - - - - -
1oz/2 Tablespoons reduced fat Cream Cheese, room temperature
2 teaspoons Swerve Granular or Confectioners Erythritol
Food Coloring, if desired
Sprinkles, if desired (not included in macros)

     Grind Oats to powder in Magic Bullet or blender, add to mixing bowl along with remaining first set of ingredients, stir til well incorporated, set in fridge to chill for a couple hours.  When ready, weigh dough by 1oz portions, should yield 9.  Spray a heart shaped cookie cutter with Pam, lay on Silpat lined cookie sheet and press dough inside cutter to form heart, gently remove cutter and repeat 8 more times, making sure Hearts are spread equally apart on cookie sheet.  Bake at 350 for 10 minutes.  Cookies will be soft initially, but will stiffen as cools.  Meanwhile, mix Cream Cheese with Food Coloring to desired color, add to baggie, snip corner and decorate equally as desired when cookies have cooled.  Garnish with Sprinkles if desired.  Enjoy  :)

Cauliflower Meatballs

                                                                           (the end...)

     Cauliflower is the new "it girl" in produce.  Find her showing off in Pizza, Taco's, Stir Fry's and now MEATBALLS!!!  I received my inspiration for this from Gina at, she's the bomb when it comes to healthy fun.  My yummy twist on this weighs in at 247 calories, 12g net carbs, and 21g protein for 3 Meatballs and 1/4 cup Sauce (each Meatball is 74 calories, 3.3g net carbs and 6.5g protein).  This flavorful dish needs to be on your short list pronto!  :)

Ingredients for 12 Meatballs and 1 cup Sauce, 4 Servings~
1 Tablespoon Avocado Oil (sub with Olive Oil)
1 diced medium Onion
1 Tablespoon chopped Garlic
Dash Cayenne
1/2 pound/8oz ground Chicken Breast (Whole Foods grinds theirs fresh every day)
1 12oz frozen bag Riced Cauliflower, thawed
Dash Lite Salt
1/2 cup shredded Mozzarella
1 jumbo Egg (important to use Jumbo Egg or won't be enough volume)
1/4 cup Bread Crumbs
1 cup Marinara Sauce

     Heat Oil in skillet, add Onion, Garlic and Cayenne and cook til golden brown over medium heat.  Add Chicken and cook thru, drain if necessary.  Add Cauliflower and continue to cook til tender, season with Salt to taste, stir in Cheese til melty.  When cool enough to touch, scoop by 1/4 cup and compress into condensed balls and set on plate, repeat with remaining mixture.  Roll each ball in Egg, then in Crumbs and set on foil lined cookie sheet that has been sprayed with Olive Oil Spray.  Finish by spraying tops and sides of Meatballs with Olive Oil Spray before baking at 425 for 25 minutes.  Serve 3 Meatballs over of 1/4 cup Sauce.  Enjoy  :)

Wednesday, January 17, 2018

Blueberry Collagen Muffins

     Thank you Berry Gods for shining down upon us with all your juicy goodness!  There are so many things you can do with Berries, from pancakes, to cereal toppers, to muffins and to directly in my mouth.  But combining them with a few more delicious ingredients enhances their rich flavors even more.  Such is the case with my Blueberry Collagen Muffins, each of these 12 servings are only 81 calories, 5g net carbs and 4g protein.  Have them for breakfast, snack or dessert...but just have them, and enjoy the many benefits of Collagen.  This protein aids in skin, hair, nails and joints....we can all use a little extra boost in being our best!  Enjoy  :)

Ingredients for 12 servings~
1/2 cup Oats, Gluten Free if desired
8 scoops Vital Proteins Vanilla Collagen Creamer
1/3 cup unsweetened Applesauce (grind your own if possible)
1/4 cup Coconut Oil, melted
2 large Eggs
1/2 cup Swerve Granular Erythritol
1 teaspoon Baking Powder
Dash Lite Salt
Dash Cinnamon
Dash Vanilla
6oz/1 cup container fresh Blueberries
2 Tablespoons chopped Pecans

     Grind Oats in Magic Bullet or blender til powder.  Add to mixing bowl along with rest of ingredients except Blueberries and Pecans.  Once well incorporated, gently fold in Blueberries and add to Silpat lined or muffin lined tin, about 2/3's full.  Sprinkle evenly with Pecans and bake at 350 for 27-30 minutes.  Remove, cool and chill in fridge.  Collagen tends to bake very moist, and these tend to be wet near the bottom, so best served chilled.  Enjoy :)

Super Bowl Sunday

     Football is so popular they decided to name a Sunday after it.  It's almost considered a National Holiday.  For many it is the most important day of the year, we are a people obsessed with the sport.  With that comes tradition, and with tradition comes food... and plenty of it.  However, with a little strategy of our own, we can make just the right play and end up with a win on our happy plates.  Keep in mind, over indulgence doesn't help your team score touchdowns (but it does make your padding thicker).  Also, the game is on the TV not next to the food table, don't have to take a knee but you do have to take a seat...away from the calories.  Hydration is key in any athletic performance, however eating is not a sport, but filling up on water will help keep you full longer.  Dehydration can be confused for hunger, don't risk your brain getting a muscle cramp.  Proper nutrition is key to endurance, so offer to bring a dish to share that will help the party go the distance.  Blow the whistle on weight gain by passing on seconds, intercept those spiraling thoughts.  Exercising a few healthy principles will allow your own personal cheering section to stand up and yell HURRAH, a stadium filled with healthy choices hold the happiest fans on earth!  I'm routing for you!  Now let's get out there America and enjoy the Half Time show, laugh and cry at society altering commercials, and may the best Seven Layer Dip..errr man...errr team win!  Cheers  ;)

Dip~ you don't have to give up flavor or fun.  With a few little tweaks you can have it all, and it all starts right here with my Healthy Seven Layer Dip!

The Honest Stand~if you like the idea of 10 calories per Tablespoon, loads of flavor, plant based, gluten free and dairy free, then I have found a line of Dips that will set your chip on fire!  Whole Foods carries this entire line of good for you goodness.  They use all natural, organic veggies and nuts to bring you convenient comfort foods made from plants.  Try the Nacho Cheese for an experience you won't soon forget!

Dip Holders~Chips, chips, many choices so few toppings.  When it comes to Tortilla Chips you can be a little picky with all the new healthy options.  Here are my top three picks!

1)  Make your own!!!  So simple to throw together a portion controlled amount in minutes, this way you have control over how much and what you are putting in your mouth!  Try this for a fun craft project in the kitchen!

2)  Siete Chips!  I have discovered a new line of Tortilla Chips at Whole Foods Market.  These are grain free, you may be skeptical at first, but they are smooth, crispy, light and refreshing.  Almost too good!  They are made of trustworthy ingredients: Cassava Flour, Avocado Oil, Coconut Flour, Ground Chia Seeds and Sea Salt.  Definitely worth giving a try, honestly you would never know the difference if there weren't labels on the package!

3) High Protein Tortilla Chips!  I know I know, save the eye rolls for your mother.  These are good!  And if there weren't labels on the outside you would never know whats on the inside.  If you are looking for a little healthier version of a guilt free chip, give these a try.  They tote the qualities you are looking for in a chip: gluten free, non GMO, soy free, organic, kosher and vegan...the perfect mate!  These organic beauties are not only high in protein, but fiber too, and I love that they are perfectly portioned.  And once they are toting a little dip you will never know the diff.  Find them on Amazon, and order some today!

Desserts !!!
There are all kinds of choices on my Blog to choose from.  Simply go to the right hand column and click on desserts, you could fill the day reading all my 1000 healthy dessert recipes.  But for now, how bout you start with my Super Chocolate Chips.  They are perfect for any Sunday, but especially when it revolves around Football!  Cheers  :)

Super Chocolate Chips

     Super Chocolate Chips are not only perfect for the Superbowl, but for any gathering whether football related or not!  Consider these a win for only 73 calories, 3.3g net carbs and 2.6g protein.  If sugar free and gluten free is "yo thang", then these will score all kinds of points with your healthy regimen.  In a world filled with temptations, these are an easy reliable choice!  :)

Ingredients for 15 cookies~
3/4 cup Gluten Free Oats
2 Tablespoons Coconut Oil, melted
2 jumbo Eggs
1/4 cup Almond Flour
1/2 cup Swerve Granular Erythritol
1 teaspoon Baking Powder
Dash Lite Salt
Dash Cinnamon
Dash Vanilla
1/4 cup Lily's Stevia Sweetened Dark Chocolate Chips
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1oz/2 Tablespoons reduced fat Cream Cheese, softened to room temperature
1 teaspoon Swerve Granular Erythritol

     Grind Oats into powder in Magic Bullet or Blender, add to mixing bowl along with rest of first set of ingredients except Chips, when thoroughly combined, stir in Chips.  Measure out dough into 15 equal 1oz portions and lay a Pam sprayed Football shaped cookie cutter on Silpat lined cookie sheet.  Press the dough inside the cookie cutter to form shape, gently remove cookie cutter and repeat 14 more times.  Bake at 350 for 10 minutes.  Meanwhile, mix the Cream Cheese and remaining Erythritol til smooth, add to baggie, snip corner and pipe strings on cooled cookies.  Enjoy  :)


Chocolate Chip Cookie Energy Balls

     I have a story to tell you.  I had a hankering to create the perfect sugar free gluten free Chocolate Chip cookie.  Pridefully whipping together my fool proof creation, I smugly added the tray of dough to the oven.  Taking the time to bask in all my raw talent, I anxiously awaited the 10 minute buzzer to alarm.  For someone so full of themselves, you can imagine my shock to discover a giant melted mass form of ingredients scoffing at me.  Taunting me with getting the last word in, I hopelessly removed the blob to rest on the counter.  Having a mini meltdown seemed like the next logical step.  Wiping a tear for dramatic effect, I had a decision to make.  I can use all my energy flopping around on the floor in a hysterical fit, or I can use the same amount of energy in figuring out if these beasts can be turned into beauties.  But how in the world could I turn those catapillars into butterflies!?  So me think'd and me think'd...and then I thunk'd it.  I will crush those devils into delicious crumbs, stir in Almond Butter, shape them into balls, smooth out the edges and roll them into a beautiful white Collagen Creamer powder.  The end result were 22 DELICIOUS Chocolate Chip Cookie Energy Balls, all for 123 calories, 3g net carbs and 4g protein.  I realized it doesn't matter how you win, it matters how you loose...and, you never loose if you learn.  Humility never tasted so good.  Never never give up  ;)

Ingredients for 22~1oz servings~
1/2 cup Gluten Free Oats
1/4 cup Coconut Oil, melted
2 Tablespoons Coconut Flour
2 Jumbo Eggs
1/2 cup Swerve Granular Erythritol
1 teaspoon Baking Powder
Dash Cinnamon
Dash Salt
Dash Vanilla
1/4 cup Lilys Stevia Sweetened Dark Chocolate Chips
- - - - - - - - - - - -
1 cup Almond Butter
1 scoop Vital Proteins Vanilla Collagen Creamer

     Grind Oats to powder in Magic Bullet or blender, add to mixing bowl along with rest of first set of ingredients minus the Chips.  Once well incorporated, stir in Chips and drop dough onto Silpat lined cookie sheet and bake at 375 for 12 minutes.  Remove from oven and cool, then crumble in bowl, and stir in Almond Butter.  Shape into 22~1oz balls and roll in Collagen Creamer.  Store in fridge and enjoy this crunchy yet smooth work of art!  :)

Pereg Raw and Quinoa Bars


Just a Few Ingredients = Convenient, Satisfying Treats with a “Clean” Conscious
  • Non-GMO
  • Gluten Free
  • All Natural
  • Dairy/Lactose Free
  • Certified Kosher
  • No Refined Sugar or Corn Syrups

 “Clean eating” is the new gold standard in today’s snack category. Consumers are becoming more and more discerning about what goes into their food. But they aren’t willing to give up their craving for sweet confections, so the demand for better-for-you alternatives to candy bars has never been greater.
Pereg Natural Foods has answered the call. The all-natural ancient grain and spice specialists have been on board with the “less is more” movement for more than 100 years. Now, for the first time, they’re offering ready-to-eat snack bars that satisfy the sweet tooth with only simple, nutritious, all-organic ingredients.
Making its debut at the summer Fancy Food Show in NYC, these brand new Raw Bars and Quinoa Bars from Pereg Natural Foods ( pack a burst of flavor – and no more than six natural ingredients – into eight delicious, mind-blowing combinations, with no refined sugar or corn syrup.
“Consumers are trending toward the mantra ‘don’t eat anything you can’t pronounce,’” says Gill Schneider, CEO, Pereg Natural Foods. “They’re reading the labels, and they’re wary of long lists of ingredients. Now they can choose ‘clean’ snacks made from just a handful of ingredients they know and trust, like organic dates for sweetness and quinoa for crunch.”
Pereg bars are individually wrapped, and sold in 6-pack boxes and singles for $2.50 per bar, making them a convenient grab-and-go treat for the office or for a post-workout burst of energy. Parents can feel good about packing healthy Pereg bars in their children’s lunch boxes or serving them as a nutritious after-school snack.

Pereg Snack Bars come in two varieties: Raw Bars, made only from raw ingredients, fruits, and nuts; and Quinoa Bars, made with quinoa, fruits, and nuts. Like all Pereg products, they are kosher certified by both the Orthodox Union (OU) and CRC, dairy and lactose-free, and all natural, with no additives or preservatives. They are also certified gluten-free and non-GMO. Available to grocery industry supermarkets, independent stores, big box stores, distributors and food service.
Each variety comes in four delectable flavors:
Raw Bars (.88 oz.)
  • Cherry & Coconut – Ingredients: Organic Medjool Dates, Organic Shredded Coconut, Dried Amarena Cherries, Cherry Syrup, Cranberries, Raw Sugar
  • Peanuts & Dates – Ingredients: Organic Medjool Dates, Organic Shredded Coconut, Peanuts
  • Cocoa Nibs – Ingredients: Organic Medjool Dates, Organic Shredded Coconut, Cocoa Nibs, Ground Raw Cocoa Beans, Raw Sugar, Ground Espresso Coffee Beans
  • Matcha & Almonds – Ingredients: Organic Medjool Dates, Organic Shredded Coconut, Hazelnuts, Cashews, Almonds, Matcha Green Tea Powder
Quinoa Bars (1.4 oz.)
  • Sundried Banana – Ingredients: Puffed Quinoa, Dried Banana, Puffed Rice, Organic Medjool Dates, Coconut Chips
  • Nuts & Berries – Ingredients: Puffed Quinoa, Puffed Rice, Cranberries, Blueberries, Pumpkin Seeds, Coconut Chips
  • Spirulina – Ingredients: Puffed Quinoa, Puffed Rice, Organic Medjool Dates, Coconut Chips, Spirulina
  • Cocoa Nibs – Ingredients: Puffed Quinoa, Cocoa Nibs, Puffed Rice, Organic Medjool Dates, Coconut Chips
Established in 1906 and based in Clifton, NJ, Pereg Natural Foods (www.pereg-gourmet) is a leading producer of premium ancient grains, gluten-free flours, an extensive line of quinoa and couscous products, and more than 60 pure and natural spices and spice blends from around the culinary world. They manufacture all their products from start to finish, controlling the quality from the sourcing until the product is packed and ready for the consumer.
Pereg Natural Foods products are available at select retailers throughout the US and Canada, and on their website,  Follow Pereg Natural Foods on, Twitter @pereggourmet, and Instagram @peregnatural.

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New! From Pereg Natural Foods- Quinoa and Raw Bars are gluten-free, dairy free, vegan, all natural and kosher made with clean ingredients (