Monday, July 17, 2017

PB Cup Oatmeal Cookies

     When all things are right in the world, PB Cup Oatmeal Cookies will be a large part of your life.  And why not, each of the 36 cookies are only 43 calories, 1.2g net carbs and 2.5g protein.  The big question will be many cookies constitute a serving...I'm sayin' 6! ... anything less would be a crime!  #cookiecrimes  So make it legal and whip some up today!  :)

Ingredients for 36 cookies~
1/4 cup Coconut Oil, melted
2 jumbo Eggs
6oz container Kroger Carbmaster's Cinamon Roll Yogurt
1/2 cup Swerve Granular Erythritol
1/2 cup Peanut Butter Powder
1/2 cup Oats
1 scoop Quest Peanut Butter Protein Powder
2 Quest PB Cup Cravings, crumbled
1 teaspoon Baking Powder
Dash Cinnamon
Dash Vanilla
3.5 Tablespoons (216 Chips) Lily's Stevia Sweetened Dark Chocolate Chips

     Mix all ingredients except Chocolate Chips til thoroughly combined.  Drop by level Tablespoons on Silpat lined Cookie Sheets, bake at 350 for 10 minutes.  Remove and garnish with 6 Chips per cookie.  Enjoy  :)

Fried Green Beans

     If you are looking for the perfect side dish, I have a savory healthy option you will love.  Fried Green Beans pairs well with Fish, Chicken or Steak, you simply can't go wrong.  Each of the 8 4oz servings are only 75 calories, 6g net carbs and 2g protein.  See how fun and flavorful vegetables can be!  :)

Ingredients for 8 Servings~
2 Tablespoons Extra Virgin Olive Oil
1 medium diced Onion
1 Tablespoon chopped Garlic
Dash Cayenne Pepper
2 pounds trimmed fresh Green Beans
2 Tablespoons Water
Salt and Pepper to taste

     Heat 1 Tablespoon EVOO in skillet, add Onion, Garlic and Cayenne til golden brown, may take 30 minutes to get that rich color.  Add the extra Tablespoon Oil and Green Beans along with Water to skillet, add lid on medium heat til crisp tender.  Season with Salt and Pepper to desired taste.  Enjoy  :)

Split Pea Basmati Rice

     You know that warm comforting feeling that can only come from one source!?  Thought so...  That's right, carbs!...but the good kind (you know,... like cholesterol...or fat).  While this might be considered a warm weather dish, I found it perfectly satisfying during the summer...starches knows no seasons...  Each of these 8 hearty servings are only 185 calories, 24g net carbs and 7.5g protein.  Add some diced Grilled Chicken and serve with Crusty Bread and you have a perfect dish on your hands!  :)

Ingredients for 8 large servings~
1/2 cup Yellow, Red or Green Split Pea Lentils
1/2 cup Brown Basmati Rice
1 Tablespoon Extra Virgin Olive Oil
1 medium diced Onion
1 Tablespoon chopped Garlic
Dash Cayenne Pepper
1 teaspoon Cumin
1/2 teaspoon Turmeric
1 inch peeled chopped Ginger
2 Roma Tomatoes, chopped
1 Poblano or Serrano Chili, seeded and diced
4 cups Water
1 Tablespoon Chicken Base, or 3 Chicken Bouillon Cubes
1/2-1 bunch Cilanto, leaves removed
15oz drained can Garbanzo Beans
Diced Red Bell Pepper, to taste as garnish

     Soak Split Pea's and Rice in water for 30 minutes, drain.  Meanwhile, heat EVOO in skillet, add Onion, Garlic and Cayenne til Onions are golden brown, may take 30 minutes.  Add Cumin, Turmeric, Ginger, Roma, and Chili's til Tomatoes are softened, about 5 minutes.  Add Water, Chicken Base, Lentils and Rice, bring to boil and simmer for 40 minutes or til Lentils and Rice have softened.  Stir in drained Garbanzo Beans and Cilantro to heat thru.  Garnish with Red Bell Pepper and Cilantro, as desired.  Enjoy  :)

Kale Chips

                                                                         (Before roasting)

     I LOVE LOVE LOVE Kale!!!  And, especially when they are in chip form!  I threw together these chips and added a sprinkle of Nutritional Yeast, who's down with that!?  It turned out FANTASTIC,btw!...  I could literally eat these everyday...and, after you make these you will want them  everyday too.  Low calorie and high flavor, not to mention super crispy and crunchy. Who needs potatoes when you can have KALE, and all for 110 calories, 3g net carbs and 3g protein!  ;)

Ingredients for 3 equal servings~
2 Tablespoons Extra Virgin Olive Oil
1/2-1 Tablespoon Nutritional Yeast, depending on taste
Lite Salt to taste
Pepper to taste
Garlic Powder to taste
5oz plastic container Baby Kale Leaves

     Mix first 5 ingredient in large mixing bowl, stir in Kale to coat thoroughly, lay leaves flat on parchment lined cookie sheet.  Bake at 350 for 15 minutes, flip leaves over half way thru.  May need to do two batches due to generous amount of Kale.  Enjoy  :)


Roasted Chickpeas

     After school snack, salty cravings, late night nibble!?  I have the answer for all three...Roasted Chickpeas!  Simple to whip up and great macros, each of the 8~ 3oz servings are only 109 calories, 12g net carbs and 5g protein.  If you are looking for a fun and tasty science experiment in the kitchen then I've got you covered!  :)

Ingredients for 8 servings~
2 cans drained Garbanzo (Chickpeas) Beans
1 Tablespoon Extra Virgin Olive Oil
Heaping teaspoon Curry
Heaping teaspoon Garlic Powder
Dash Lite Salt
Dash Pepper
Dash Onion Powder

     Rinse drained Beans and rest on paper towel to dry completely, removing any lose skins.  Add rest of ingredients to bowl and toss with Beans, lay on Parchment lined cookie sheet and roast at 400 for 20 minutes, remove and stir, then bake another 20 minutes.  If starting to brown too deeply, remove earlier.  Enjoy  :)

Wednesday, July 5, 2017

Buffalo Bacon Chicken Salad

     When the good folks at send you a bottle of Buffalo Wing Sauce, you have no choice but to create a fabulous Buffalo Bacon Chicken Salad!  Their Original Buffalo Wing Sauce is their best seller, and with just the right amount of flavor and heat it is no wonder!  Ready to use as a sauce or dip, but I chose to marinate my Chicken and I'm so glad I did.  You will have to try my recipe and see for yourself if I made the right decision.  In fact, they offer a variety of ever-expanding sauces and marinades.  Visit to see how 3 decades of work transforms into many southern flavors to delight the palate, and for where to buy!

1 16oz bottle Moore's Buffalo Wing Sauce
Chicken Breasts
Ears of Corn
Mixed Greens
Sliced Avocado
Diced Roma Tomato
Crumbled Turkey Bacon
Sliced Purple Onion
Blue Cheese Salad Dressing (I use Brianna's)
Pepper to season

     Marinate Chicken Breast in enough Buffalo Wing Sauce to coat well, seal in airtight container or ziplock bag and chill in fridge overnight.  Grill as desired along with Corn, dice and set aside.  Put mixed Greens in Salad Bowl, top with Chicken and Corn, Avocado, Tomato, Bacon and Onion.  Top with Salad Dressing as desired, and season with Pepper .  Enjoy :)

Cinnamon Roll Pancakes

      Thank you ABS Protein Pancakes for sending me a bag of your delicious Cinnamon Roll Pancake Mix (, you sure know a way to a girls heart!  This hearty stack is only 340 calories, 10g net carbs and 46g protein...yes, you read that right and no you don't need glasses, 46g protein.  (macros do not include Banana slices or Chocolate Chips)  Start your day right, get your ABS Protein Pancakes today!

Ingredients for one serving~
1 rounded scoop ABS Protein Pancakes Cinnamon Roll
1 Jumbo Egg
Water as per directions and desired consistency
1/4 cup Peanut Butter Powder
Banana slices, as desired (not included in macros)
Lily's Stevia Sweetened Chocolate Chips, as desired (not included in macros)

     Mix Pancake Mix, Egg and Water to desired consistency, add mix in 4 equal parts to Pam sprayed heated skillet, cooking equally on each side.  Meanwhile, add Water to Peanut Butter Powder to desired consistency, top equally on each Pancake, stack and garnish as desired.  Enjoy  :)

Tuesday, June 27, 2017

Healthy Fourth of July Tips

     If you think this is another sermon about how to white knuckle it thru the Holiday, then you are barking up the wrong article!  (... now do I have your attention!?...thought so...)  Special occasions are made for fun and I am all about having a good time.  But, part of an enjoyable experience is going to bed at night feeling good about yourself with no regrets of the day, and that is where I come in.  I am here to help by providing some awesome tips for navigating and enjoying the festivities to the fullest!  #partyondude  So let's get started~

1) Make a plan AND write it down.  Before the big day arrives, make sure to have an idea of the schedule and be prepared for down times, especially so you are not filling those empty moments with Americas greatest past time...eating!
2) Make a bored list.. (yes, I said bored list).  Don't be in the moment deciding what to do, have a reliable list written that you can easily access: catch up on a book or magazine, check Facebook, work a cross word puzzle, do a couple pages in a scrapbook, call an old friend, look on Pinterest for a new recipe you want to try, clean out your closet to donate to charity, paint your nails, work a puzzle etc.
3) Plan to include extra activity in your day, most people are off work and have more flexibility to exercise.  Even if you don't plan a formal workout, include outdoor activity as part of your get together.  Have relay races in the pool, set up a badminton game in the backyard, go for a family walk (look up the nearest nature trails in your area), play a game of around the world with the basketball, or croquet anyone!?  The point is, make it an active vacay and don't sit around all day inside eating, eating and more eating.  Being outdoors doing activities is a great way to bond to others, as we know the way to connect with people we love is thru shared experiences.  Volunteering at a Food Bank is another option if you have time in the day.
4) Have a list of healthy between meal snack options in case anyone gets hungry (especially you!), depending on the days schedule.  Have you heard of Carrots with Peanut Butter ...don't knock it til you've tried it!  String Cheese with 24 Almonds, 1/2 cup Cottage Cheese with a diced Apple stirred in (you can also stir in a low carb yogurt with Cottage Cheese or even a scoop of Protein Powder), 2 boiled Eggs with 2 pieces of Turkey Bacon, 1/2 an Avocado wrapped in a low carb get the gist!
5) Now, let's get down to food!  If you think I'm going to give you a list of all the "you can't eat" foods you are sadly mistaken....unless... and this is big so listen up...unless they are HUGE triggers for you and wild horses will invade your mind and body and you won't be able to stop til you 1) are sick or 2) all the food is gone.  Know thy triggers!  I repeat, KNOW THY TRIGGERS!!!  If that is the case then it is best to not eat even one "Lay's Potato Chip", let's work together to find suitable alternatives, and chips are a good place to start, especially since they show up on most warm weather Holidays.
     a) If eating the entire bag of Potato Chips is in the realm of possibilities, since we know this is not an Olympic sport it is best to stay away.  However if you can stop after a reasonable single portion then enjoy every single salty bite with abandon and lick those greasy fingers clean.  BUT, make sure and buy the individual bags, ...DO NOT, let me repeat DO NOT buy the bulk bag.  Let each person get their single serving bag and when it's gone You. Are. Done.!...get it, got it, good!  Capish!?  Have fun with displaying the assorted bags in a decorative bowl to add to the festivities.  My last fun chip tip, there are a few Protein Potato Chips on the market that I really love, Quest Protein Potato Chips and Protes are among my favorite ones, they are individually packaged and great for dipping in Salsa!  ole'
     b) You can't have fireworks without Ice Cream! #amiright!?  So, we are dealing with the same principal here, if you can't have a spoonful with out eating a gallon, simply stay away and let's work on alternatives, if that's not a problem then have a 1/2 cup and enjoy every slow melty bite with gusto.  Top with berries, nuts (sliced Almonds or Pecan Chips), Lily's Stevia Sweetened Chocolate Chips, or reconstituted Peanut Butter powder.  If you are sensitive to the real sugar stuff and it fires up your cravings then I have two super duper suggestions that will still let you be the life of the party.  Four words, Halo Top Ice Cream!  They come in many different wonderful flavors and is the best darn stuff I have ever eaten in the frozen category,  I actually prefer this to the sugar filled stuff.  Visit on where to buy these low sugar, low carb, low fat, low calorie pints of deliciousness.  These can sometimes be a little pricey, so another great option is to make your own by dicing a peeled medium banana into coins, laying flat on wax paper and freezing, when frozen add your disks along with 3-4 Tablespoons milk to blender and whip into instant Ice Cream, this is phenomenal and you can't tell the diff!  Top with the above suggestions for a wonderfully healthy treat.  Lastly, go to my blog, and type Ice Cream in search bar and be prepared for about 30 homemade Ice Cream suggestions!  ...that should just about cover it!  ;)
     c) A Fourth without Hamburgers is like a day without sunshine... true or false!?  ...that was a trick question, of course a Burger beckons the sun, duh!  Here in lie's the problem, I am married to a grill master, my dying wish for my last meal would be his Grilled Burgers, my mom's Potato Salad (, and my famous Baked Beans, (... can you imagine not worrying about the consequences of would be a great meal)! Ha  However, that being said, it is unlikely that this Fourth will be your last meal AND my husband pounds out a 1/2 pound of meat per entree'...this girl don't need no half pound of beef....but she do need bout half o' dat half!  So, here are your three options; eat half with the bun and condiments and enjoy every last bite, or eat it plain with no bun, or lastly, crumble your Cheeseburger on a Salad with condiments on top (  All great options, void of any suffering!
     d) Side dishes definitely add to the party, they also add a tremendous amount of calories.  So pick your sides wisely and stick to a few spoonfuls.  Did you know after three bites your taste buds loose that initial "lovin' feelin" and then you are just filling up for fun vs flavor.  Eat three glorious bites and move on to friendlier fare.  In no way would I want you to miss those special Holiday dishes that let you enjoy that full sense of tradition...unless, of course, as previously mentioned, they bring on the "wild horses" syndrome...then it's time to talk to the hand not the face...errr, ...mouth!
     e) Unless you plan to cart around a food scale in your bra purse, you are going to have to rely on other measuring tools to help keep portions in check.  I call this the smiley face method, imagine drawing a smiley face on a 9" plate.  Fill 1/4 with your protein/meat, 1/4 with your side dishes, and the bottom half with a beautiful mixed green salad that you will have to probably bring yourself.  If you stick to that visual you will be just fine.  Get what you want that first go round and after that push back, you are dun!  No seconds, period!  Time to get up, help clear plates, or go to the other room to visit.  You will finish with a happy plate and membership in the clean plate club will come at a small price!  This is a great time to stick a piece of sugar free mint gum in your mouth...
     f) Don't be rude, always volunteer to bring things to share.  You can control the offerings by bringing a big bowl of cut Watermelon, or other fruit (which are great dessert options...have you tried sprinkling Watermelon with Lime Juice and Lite Salt..simply divine!).  How bout a platter of cut veggies with a container of Fage Yogurt and a packet of Ranch stirred together.  And, don't forget a big bowl of beautiful mixed greens.  I bet others will appreciate your offerings.
     g) Eating is not a sport, no one will give you a gold medal for finishing first.  Take your time, slow down, take a drink of water between bites, look at those with whom you are sharing a meal not your plate, set your utensils down between bites, chew your food completely and savor the flavor.  Did you know it takes 20 minutes for your brain to catch up to your belly.  So help yourself out, dine like the French ...remember who won the race between the Tortoise and the Hare!?  #goals

     I hope some of these tips help you have a happy healthy holiday full of fun and laughter.  Wishing you all the best on these joyous occasions!  Please contact me with any questions or concerns if you need any additional help.  In good health, paige  :)

Double Chocolate Protein Balls

     When Terra's Kitchen sends you their Protein Powder (, there is no option other than to whip up some over the top Double Chocolate Protein Balls.  Not only does their nutrient rich powder provide heart healthy fats, it also aids in controlling blood sugar.  Each of my 1oz balls are only 70 calories, 2g net carbs and 4g protein.  How can that be bad!?

Ingredients for 14 Protein Balls~
1/2 cup Peanut Butter Powder
1/3 cup Lily's Stevia Sweetened Chocolate Chips
3 heaping scoops TK Protein Powder (
2 Tablespoons Cocoa Powder
2 Tablespoons ground Flax Seed
2 Tablespoons chopped Walnuts

     Mix together til well incorporated, divide into 14 1oz portions and roll into balls.  Store in fridge.  Enjoy  :)

Simple Pasta

     Who doesn't love simple, especially when it comes to making and cleaning up dinner!?  I was able to throw this dinner together in a jiffer, all the while keeping my macros in check.  Each of the 2 cups are only 328 calories, 25g net carbs and 33g protein.  When life gets hectic, it's Simple Pasta to the rescue!

Ingredients for 4 servings~
8oz bag Thin Slim Foods Impastable (
2 cups Pasta Sauce
8oz diced Grilled Chicken Breast (can sub with regular cooked Chicken)
15oz can Black Beans, drained
1 cup shredded Mozzarella
Garnish with Salt, Pepper, and Green Onion as desired

     Bring sauce pot of water to boil, add Pasta, return to boil, continue to boil 4-6 minutes, drain water and stir in Sauce, Chicken and Beans, return to heat til heated thru.  Top with Cheese and garnish as desired.  Enjoy  :)

Mango Nectar Pork Loin

      I love the slow cooker, ... have I mentioned my lazy tendencies...I feel like I have...!?  Hence, I love the slow cooker!  Not in love with cleaning it, but it's a consequence I can live with...or buy the liners and clean up is easy breasy.  #problemsolved  It's so nice to throw things together in the morning, let the house fill with the homey aroma of warm food, and be able to whip things together in a jiffer at the end of the day.  So, that being said, you will have to give this simple yummy Mango Nectar Pork Loin a try.  You can dish this up as a taco, burrito, over rice or atop a salad.  A Pork Loin has 160 calories, 0g carbs and 23g protein per 4 ounces.  You could use a Pork Butt, although that would be more fat and calories.  This recipe is especially good if you are feeding a crowd, a real winner!  ;)

Salt, Pepper, Onion Powder, Garlic Powder and Cayenne Pepper, to taste
3-5 pound Boneless Pork Loin
2-7oz cans diced Green Chili Peppers
1 11.3oz can Mango Nectar
1 lime, halved

    Add Pork Loin to Crock Pot, season liberally as desired.  Add Peppers and Mango Nectar, squeeze Lime on top and leave Lime halves in Crock Pot.  Heat on low for 7-8 hours.  Remove and slice/shred.  Serve in a Taco, Burrito, over Rice or Salad.  We enjoy ours with Avocado, Shredded Cheese, Tomato, Salsa and Sour Cream in a low carb tortilla.  It would be good with Black Beans, Corn and Rice as well.  Enjoy  ;)


Friday, June 23, 2017

Apple Fennel Walnut Salad

     How do you like your Fennel best!?  What's that?'re not familiar with Fennel...(insert look of shock) ...  Actually to be honest, this is my first go round with this licorice flavored veggie...don't freak, I'm not talking about the flavor of that black string or the taste of a box of Good N Plenty  (that candy actually gives me shivers because I got sick in the 5th grade after eating two boxes of it at the movies...who was in charge of me that day is what I want to know...I digress)  This is a mild Anise that is wonderfully light and appealing, especially in Salads, Roasted, Grilled or even in Pasta.  Each of the 6 cup servings are only 105 calories, 6g net carbs and 1g protein.  Try something new today!  ;)

Ingredients for 6 servings~
1 large Fennel Bulb
1 small Fuji Apple
1 small Granny Smith Apple
1/4 cup chopped Walnuts
2 Tablespoons Extra Virgin Olive Oil
2 Tablespoon  Apple Cider Vinegar
1 teaspoon Spicy Brown Mustard
Salt to taste

     Remove stem from Fennel Bulb and dice Bulb and add to large mixing bowl, dice Apple's and add to bowl along with Walnuts.  Mix Oil, Vinegar and Mustard til thoroughly combined and pour over Salad, toss well to incorporate.  Season with Salt as desired.  Enjoy  :)