Sunday, February 16, 2014

Mojito Protein Shake

Shake of the Month

I came across this great cocktail-inspired Postworkout Shake in my Oxygen Magazine, so I decided to share it with you!

Mojito Protein Shake

1 Scoop Vanilla Whey Protein Powder
1/3 Cup Unsweetened Almond Milk
1/2 Teaspoon Honey
10-12 Fresh Mint Leaves
1 Teaspoon Lime Zest
Juice of 1/2 Fresh Lime
1 Cup Ice Cubes

Blend all ingredients until smooth.  Serve.

Nutrition per serving:  Calories: 150, Totals fats 1 g, Saturated Fat: 0 g, Trans Fat: 0 g, Cholesterol: 5 mg, Sodium: 100 mg, Total Carbohydrates: 11 g, Dietary Fiber: 0 g, Sugars: 9 g, Protein: 24 g, Iron: 0 mg.

Tuesday, September 24, 2013

Protein Power Bites

Protein Power Bites

Yesterday after my personal training sessions I decided to get a little creative in my kitchen.

 I came up with these delectable little pre or post-workout Power Bites!  Perfect little bite sized yummy healthy goodness!

Power packed with a great balance of complex carbohydrates, fiber, protein and healthy omega 3 fatty acids.  All natural ingredients, what's not to love.

So easy and no-bake, just chill in your fridge!  The boys had them for dessert last night after dinner.  They loved every bite.

I stored the leftover in a mason jar in the fridge.

I only had Bob's Red Mill Unsweetened Flaked Coconut so I decided to run it through my cuisinart.  Now I have created desiccated coconut for my recipe!  Voila! 

Ready to Rumble!
All my ingredients above and I am ready to rumble!


1 cup Oats (use gluten-free if needed)
1/2 cup all natural Chunky Peanut Butter
1/2 cup unsweetened desiccated Coconut
1/2 cup mini Dark Chocolate Chips
1/3 cup Honey
1/4 Cup Flaxseeds or Chia Seeds
2 tablespoons Vanilla Protein Powder
1/4 teaspoon cinnamon


Spray a large bowl with Pam, Mix all the ingredients together in bowl until it looks like an evenly distributed uniformed dough.

Roll the dough into twenty-four 1-1/2 inch balls.  

Refrigerate the bites for 30 minutes.

Store in an airtight container for up to a week.  Enjoy!

Sugar Cookie Protein Shakes

Sugar Cookie Protein Shakes

Craving Sugar Cookies?  You really need to try this Sugar Cookie Protein Shake recipe!  It is so delicious and easy to make.

This is such a great recipe, it really tastes like cookies!  Check it out!

Sugar Cookie Protein Shake

1 Scoop Vanilla Protein Powder
1/2 Teaspoon Vanilla Extract
1 Tablespoon Coconut Oil or less
Dash of Sea Salt
1 Cup Unsweetened Almond Milk
1 Tablespoon Almond Flour

Sole Français & Roasted Potatoes

Filet of Sole Français 

This is such a great recipe and so easy to prepare.  Sometimes plain broiled fish gets too boring for me, so I decided to turn to Cooking Light for some inspiration! 

You can also use chicken for this recipe.  

This recipe has a subtle hint of lemon and white wine, I added lemon slices for a more pronounced lemon flavor.

Oven Roasted Potatoes

These are my oven roasted red potatoes.  They are so incredibly delicious and a so easy to prepare.  I wasn't sure if I was going to serve my filet of sole with brown rice or potatoes.  I had a bunch of potatoes on my counter so I decided to throw them together with a bunch of herbs, olive oil, and fresh ripe tomatoes.  They were incredible!

Fresh From The Oven

I seasoned them up with sea salt, black pepper, olive oil and fresh parsley.  I had a few ripe tomatoes ready to eat so I decided to roast them along with the potatoes at 375 degrees.  They were so good, as you can see from this photo.

Into The Oven They Go!
Here's the recipe for the Filet of Sole!  Enjoy!

Filet of SoleFrançais 

3/4 cup Egg Beaters or whole eggs
1/4 cup grated fresh Parmesan Cheese
1/4 cup chopped fresh Parsley
1/4 cup dry White Wine
2 tablespoons fresh Lemon Juice
1/4 teaspoon of sea salt
3 Garlic Cloves, minced
8 (4-ounce) slices Filet of Sole 
1/4 cup all purpose flour
1 tablespoon Olive Oil
Cooking Spray
2 tablespoons of Butter (optional)
1/4 cup dry White Wine
3 tablespoons fresh Lemon Juice


Combine first 8 ingredients in a shallow dish.

Dredge filets in flour, and dip in egg substitute mixture.  

Heat 1 1/2 teaspoons oil in a large non-stick skillet, coated with cooking spray over medium heat.  Add 4 filets; cook 2 minutes on each side or until done.  Remove fish from pan; keep warm.  Wipe the drippings from pan with a paper towel.  Repeat the procedure with 1 1/2 teaspoons oil and the remaining filets.

Melt butter in pan (or olive oil); add 1/4 cup of wine and 3 tablespoons juice.  Bring to a boil; cook for 10 seconds.  Serve immediately over filets.

Monday, September 9, 2013

Zucchini & Tomato Bake

Zucchini & Tomato Bake

This was such an easy and delicious recipe I have to share it with you. It's the perfect entree to serve for Sunday brunch.  

I have made this before, but I decided to lighten it up this time around.

Bisquick Heart Smart

3 Cups Thinly Sliced Zucchini 
1 Large Garden Tomato
1 Cup Heart Smart Bisquick
1/2 Cup Grated Onion
1/2 Cup Grated Cheese
1/4 Cup Reduced Fat Mozzarella 
1/4 Cup Canola Oil
4 Eggs Beaten
Salt & Black Pepper

Obviously you can add or subtract what you like.  I only used 1/4 cup of onion and did not add any salt.  I only had extra virgin OliveOil so I decided to swap it out for canola oil instead for a lighter taste.  I used Bisquick Heart Smart instead of the original.  The original recipe calls for 1/2 cup of oil, I lightened it up to a 1/4 cup.  You can also use egg beaters or egg whites, I used whole eggs. I added a fresh garden tomato and a sprinkle of reduced fat mozzarella.  

Before I decided to add Tomato

Living next door to an amazing farmers market I always have tons of fresh produce on hand so I decided to add a garden tomato to the top, so good!  I used a 13  x 9 pan sprayed with Olive Oil spray.  Preheated the oven at 350 degrees.

Ready for the Oven

Baked for 25 minutes and that is all!  So delicious!  You can add or subtract anything you like, mushrooms would be a nice addition.

Finished Product
Definitely a great dish for house guests in the morning or afternoon.  This is a great recipe and a great way to add some vegetables to your morning meal.  I would also add a green salad along with it.  Try it out for yourself, you will not be disappointed!  Bon Appetite!   

Brunch is served!