I have said before whole much I love pudding. And chocolate and cheese are the best food groups, obviously 😉 I have made a chocolate cheesecake, but now let’s do a chocolate cheesecake pudding. This is incredibly quick, and I know using a jello mix in here is total cheating, but this combo of ingredients makes for a very fast desert hat is low on sugar, high in protein, and oh so satisfying 🙂
-1 12 oz package extra form morinu silken tofu (shelves not refrig section at the grocery)
-Cheesecake flavor sugar free fat free jello pudding mix
-1 cup low fat kefir
-1/4 cup unsweetened almond milk
-1 scoop chocolate whey protein of choice
-2 tbs cocoa powder
Simply throw all ngredients into a blender, pour into simgle serving cups, and refrigerate overnight.
Makes 5 servings at 112 cal, 2.4 fat, 11carb, .8 fiber, 13g protein each!
I think maybe it’s a Southern thing, but I LOVE a creamy chicken salad. Especially on a sandwich 🙂 Grapes, walnuts, and celery, these comprise the magical triad for and ideal flavor/texture combo when it comes to chicken salad. I always prefer shredded chicken to chopped, and the creamiert he better! Fat free Greek yogurt allows ultra creamy texture without making this heavy!
Cooked shredded chicken 5 oz
Walnuts 1 oz
Grapes about 1 cup
1/4 Red onion chopped
Greek yogurt, about 4tbs
Black pepper to taste
Celery, about a cup chopped
Mix it all up and enjoy on bread, crackers, on a wrap, or on a bed of greens! So tasty and yet so nourishing!!
Makes 3 servings at 205 cal, 9fat, 2 fiber, 18 protein each 🙂
Yummy! I love Mediterranean food, and for me, I’d rather have a falafel than almost any meat I can think of! I know a few of the spices here are a bit strange, but trust me, if you can find Za’atar and Aleppo Pepper, this flavor is amazing! The fresh parsley is also a must. These were delicious and healthier than the usual fried fare when it comes to falafel! A homemade creamy tzatziki sauce keeps things from getting dry. I will be making this again soon!
2 cups mashed chick peas
-large handful of parsley, chopped well
-2 cloves garlic, minced
-2 prunes or dates, minced
-2sp olive oil
-1 lemon rind zested/ minced
-1/2 tsp black pepper
-1 tsp za’atar blend (try natural foods store)
-1/2 tsp aleppo dried chili pepper (subs crushed red pepper if hard to find)
Mix well in a bowl using your hands form into balls. Yields about 12. Place on parchment paper and bake at 400 for 13min.
Remove and cool.
To make tzatziki sauce combine:
-1/2 large cucumber grated
-1/2 cup plain non fat greek yogurt
-juice of 1/2 large lemon
-2 small cloves garlic minced
Serve with pita, greens or pea shoots as pictured, Hummus, and warm pita or flatbread.
Another take on the tater tot gone cauliflower tot, now gone broccoli tot 🙂 Because everything that can be dipped in ketchup is delicious. Tastes like eating junk food, but really, nutrient packed. Win-win, if you ask me.
1 large stalk broccoli lightly steamed, removed immediately from heat and run under cold water to begin cooling, then chopped
1 large clove garlic minced
2 green onions chopped
1 yellow bell pepper chopped fine
Black and red pepper to taste
1 laughing cow light cheese wedge
Once your broccoli is well cooled, place it into a towel or cheesecloth. Then wring as much water out as you possibly can; this is the key to these sticking together. Then place broccoli and all other ingredients in a large bowl and mix well. Form into little nugget/tots and place on parchment paper.
Bake at 400F x15 min, flip, and bake and additional 10min. Enjoy!
I’ll admit, I prefer the doughy goodness of regular pizza crust any day, but you simply cannot argue with these macros! And my guy ate half the pizza in one sitting, so that is one taste teste approval! You don’t taste the turkey in this, and it holds together really well, no falling apart crust here! One little slice packs a whopping 15g of protein for a mere 100 calories. If you are trying to watch your calories or simply build muscle, this is the pizza for you!! Would you believe that all that bubbly cheese is nothing but low fat cottage cheese? It bakes up well, not just a cold side dish with fruit!
1 lb extra lean ground turkey
1/4 tsp each onion/garlic powder
1/4 tsp crushed red pepper
1/2 tsp each oregano and basil
Mix well and press onto parchement paper in pizza shape of choice
Bake 375×15 min. Remove from oven and blot off extra moisture that accumulates in cooking.
Top with :
2/3 cup marinara sauce
1 large minced garlic clove
1/2 cup fresh spinach
1 small zuccini sliced, steamed, patted dry
1/2 can sliced black olives
1/2 can quartered artichoke hearts
About 1/2 cup low fat cottage cheese
Bake at 375 x 12 min then broil on high for 2-3 min.
Parchement paper burned a little on broil, but the pizza was perfect!
2 filling pieces are only 202 cal, 4.5 fat, 3.5 fiber, 9 carb, 31 protein!
A cookie nutritious enough that you can eat it for breakfast? Sign me up! I used to eat Oreos and milk for breakfast as a kid. Not the best start to the day, but try these out instead with some protein and brain food, and you can feel good about chocolate cookies for breakfast. Really it is just like eating oatmeal 🙂 These are nice and chewy and soft.
1 egg (or flax egg)
3tbs coconut flour
1 cup gf rolled oats
1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp almond extract
1 tsp vanilla extract
1/4 tsp cinnamon
1tbs carob powder
6 tsp chia seeds
1 small ripe banana
2/3 cup almond milk
1/4 cup kefir
3 tsp chocolate pb2
1/2 scoop chocolate whey protein
Simply blend together all wet ingredients (including banana) and then combine with all dry ingredients in a bowl. Scoop onto parchment paper or greased foil.
Bake at 350F x 10 min, and enjoy!
Makes 17 cookies
This is one hearty salad that is extra easy to make, great for prepping ahead. Filling, tasty, and full of protein and fiber, this is simplicity in dining at its finest. Other than roasting the Kabocha squash (bake cut in half at 375 for about 20min), there is nothing to do but combine ingredients. Sure, I used canned ingredients, but hey, this is still very healthy and nutritious, but with real life ease of preparation 🙂
1/2 can black olives
1/2 can artichoke hearts
1 can garbanzos
Black pepper to taste
1/4 lemon juiced
1tsp olive oil
Kale 3-4 cups washed, dried, and broken into small pieces
1/2 medium roasted kabocha, chopped
Combine all ingredients in a large bowl and serve! Pair with some grains for a main course or makes a filling side salad.
Keeps really well in the fridge pre mixed, ready all week to pack for lunches!
Makes approx 8 servings at 132 cal, 3.8g fat, 21g carb, 7 g fiber, and 6.2 G protein per serving.