Egg White Bites

~Egg White Bites~

ready in 15min. Makes 8 servings

Nonstick cooking spray

8 fresh eggs, separated

2 plum tomatoes, chopped, seeded and drained

pinch dried basil

Preheat oven to 350

Prepare a muffin pan with cooking spray.

Drop 1 egg white into each of the muffin cups.

Place 1tsp of chopped tomato on each egg white and sprinkle with basil.

Place on center of rack and bake for 6 to 8 minutes or until reaches desired doneness.

A great snack to refuel your muscles after a workout!!

Chicken with Sun-Dried Tomatoes

Chicken with sun-dried tomatoes

ready is 4 to 6 hours. makes 4 servings

2oz sun-dried tomatoes (not packed in oil)

1lrg onion

8oz whole baby carrots

3 stalks celery, sliced

1tsp dried thyme

1/4tsp salt

1/8tsp black pepper

4 boneless, skinless chicken breast halves

1/4 cup fat-free chicken broth

2 cups cooked brown rice

1. Slice sun-dried tomatoes and place in the bottom of a slow cooker alone with the onion, carrots, celery and seasonings.

2.Place chicken breast on top of the veggies and pour the chicken broth on top over the top.

3.Cover slow cooker and cook on low or med for 4 to 6 hours or until chicken is no longer pink and carrots are tender. Serve with the rice.

Crust-less Pumpkin Pie

Crust-less Pumpkin Pie

This dessert lets you have all the flavor of pumpkin pie without any of the negative nutritional impact. Who needs crust, anyway?

ready in 1 hour. Makes 4 servings

1 package silken tofu

1 cup pumpkin puree

1 1oz box sugar free, fat free vanilla instant pudding mix

1tsp pumpkin pie spice

Add all ingredients to a large bowl and blend until smooth. Refrigerate before serving.

Nutrients per serving: calories:90, total fat:3g, sat fat:0g, trans fat:0g, sodium:263mg, total carbohydrates:12g, dietary fiber:2g, sugars:2g, protein:4g, iron:0.5mg

Broccoli Cheese Cornbread

Broccoli Cheese Cornbread



When i made this cornbread i halved the recipe to just make one pan. This cornbread is so good though that you may want to make the whole batch. :D



4 eggs, beaten

2 sticks of melted butter

1 med onion, chopped

1 12oz carton of cottage cheese

1 pkg chopped broccoli, thawed

1 handful of shredded cheddar cheese

2 boxes jiffy cornmeal mix



Take a 12-inch cast iron skillet and grease it with oil. Preheat skillet to 350

Mix the eggs, melted butter, onion, cottage cheese, shredded cheese, and broccoli in a bowl. Add jiffy mix and stir until blended. Pour the mixture into the greased skillet. Bake at 350 for 45 minutes to an hour.

Cut and serve

Oatmeal Raisin cookies with banana and zucchini

Oatmeal Raisin Cookies

Prep: 20 min....Total:35 min.....makes 2 dozen cookies

Nonstick cooking spray (i use the olive oil kind for better health)

1 cup whole wheat flour

1 cup old fashioned oats

1tsp baking soda

1/2tsp salt

1/4tsp cinnamon

3/4 cup firmly packed light or dark brown sugar

6TBS trans-fat-free soft tub butter (smart balance)

1/2 cup banana puree

1/2 cup zucchini puree

1lrg egg white

1/2 cup raisins

1/2 cups chopped walnuts (optional)

1. Preheat oven to 350. Coat two baking sheets with cooking spray or line with cooking parchment.

2. In a bowl or zipper-lock bag, combine the flour, oats, baking soda, salt, and cinnamon, and shake or stir to mix.

3. In a large bowl beat the sugar and butter with a wooden spoon until just combined; do not over mix. Add the banana and zucchini purees and egg white. Then stir just to blend. DO NOT use an electric mixer or it will make cookies tough. Add the flour mixture, raisins, and walnuts, if using and stir to combine.

4.Drop the dough by heaping heaping tablespoonful onto baking sheets, leaving about 1 inch in between. Bake until golden brown, 12 to 15 min. Let the cookies cool on the baking sheets for 4 to 5 min, just until they are firm enough to handle, then transfer to a rack to cool completely.

Banana Pudding Pie with hidden fruits and veggie

Banana Pudding Pie

(with cantaloupe and yellow squash)



Prep time:20 min .....Total 75 min (3hr refrigerated) ......serves 8



2(3-OZ) pks instant banana pudding mix

1/2 cup cantaloupe puree

1 cup banana puree (mushed up over ripe bananas work well)

1/2 cup yellow squash puree

1/4 cup water

1 large banana, thinly sliced plus one more sliced for garnish

1(9inch) store-bought graham cracker crust (Arrowhead mills makes a healthy version)

1/2 pint fresh raspberries



1. In a large bowl combine the pudding mix, cantaloupe , banana and squash purees and add water. Stir with a wooden spoon until smooth.



2. Spread the banana slices in a single layer over the bottom of the pie crust. Pour the pudding mixture over the bananas and smooth top. Cover and chill until firm, about 3 hours, or freeze 1 1/12 hours.



3. Just before serving, decorate with raspberries and banana slices. :)

Homemade Pink Pancakes with beet

Pink pancakes





First you will need to steam some beets and after they cool, you puree them in a food processor or get a can of beets and puree it in a blender if you want it to be faster. Don't get beets with vinegar added. :) You will need 1/4 cup of the puree and you can freeze the rest for later.






These pancakes are very healthy and a full protein meal.





Dry Ingredients





1/2 cup whole wheat flour


1/2 cup white four


1tsp baking soda or powder


1/4tsp of salt








Wet Ingredients





2TBS butter


1 egg


1 cup milk or buttermilk


2TBS maple syrup ( i didn't use any)








Ingredients to add later





1/2 cup of ricotta cheese


1/4 cup of beet puree


1tsp pure vanilla


1/2 tsp of cinnamon


Fresh or thawed frozen raspberries








Take the dry ingredients and mix them all together.





Melt the 2TBS butter in a pan or microwave and mix it with the wet ingredients.





Mix the wet and dry ingredients together until there are no lumps.





Add the beet puree, ricotta cheese, cinnamon and vanilla to the mixture. If it seems to runny then you can add a little more flour to make it like normal pancake batter.





Now using 1 tab of butter in your skillet, pour the batter in small amounts into the skillet. Once the tops bubble, slip the spatula under them and flip. Use more butter each time you add another pancake to the skillet.





After each pancake is done, put it on a plate and cover to keep warm. When all pancakes are finished cooking, add a dusting of powdered sugar if you like and sprinkle with the raspberries. They are delicious and melt in your mouth. I like mine with just butter, but honey or pancake syrup is yummy also. :)