Wednesday, March 21, 2018

Sweet Potato Protein Brownies

1/2 cup powdered peanut butter (mixed with about 1/3 cup water to make it pb consistency)
1 scoop chocolate protein powder
150 grams (about 1/2 cup) cooked sweet potato (peel and microwave for about 3 minutes)
2 egg whites
1/4 cup honey
1/4 cup cocoa powder
2 tsp vanilla
1/2 tsp baking soda

Preheat oven to 350 and spray an 8x8 baking dish with cooking spray.

Add the sweet potato to a food processor and process until smooth.  Add the rest of the ingredients and process until batter is smooth- scrape down sides of bowl as needed.

Pour batter into prepared baking dish and bake for 25 minutes.  Cool and cut into 9 squares.  I store them in the refrigerator.

85 calories and 7 grams protein each.

Friday, March 16, 2018

Powdered PB Protein Brownies

3 egg whites
3/4 cup water
1 tsp vanilla
3/4 cup powdered peanut butter
1/2 cup cocoa powder
1 scoop chocolate protein powder
1 packet stevia
1 tsp baking soda
1/4 tsp salt
1/4 cup honey

Preheat oven to 325.  Spray an 8x8 baking dish with cooking spray.

In a small bowl, whisk together egg whites, water and vanilla.

In a large bowl, whisk together powdered pb, cocoa powder, protein powder, stevia, soda and salt.  Stir in the egg white mixture and mix well.  Stir in the honey.  Pour into prepared dish and bake for 30 minutes.  Cool and cut into 9 squares.

88 calories and 9 grams protein each.

Thursday, March 1, 2018

Butternut Squash Salad with Farro and Pepitas

Photo and recipe from Smitten Kitchen

My new favorite salad- so amazing!

1 medium butternut squash, peeled and cut into cubes
2 tbsp olive oil
1 cup farro (maybe try barley next time?)
1/3 cup salted pepitas (I used about 1/4 cup salted sunflower seeds)
3 ounces crumbled feta
1 tbsp. sherry vinegar (I used red wine vinegar)
1 tbsp. water
1/2 heaping tsp. salt
1/2 tsp. granulated sugar
1/2 small red onion, finely chopped (try shallots next time)

Preheat oven to 375.  Place the squash on a large baking sheet and coat with 1 tbsp. oil.  Sprinkle with salt and pepper.  Roast until tender, about 25 minutes, turning halfway through (if you remember!).  Set aside to cool.

While squash is roasting, cook farro per package directions.  Drain and cool.

Meanwhile, in a small bowl, whisk together vinegar, water, salt and sugar.  Stir in the onion.  Set in the fridge for at least 20 minutes.

In a large bowl, mix together squash, farro, red onion and its brine, cheese and seeds.  Toss with 1 tbsp. oil.

Friday, January 5, 2018

Kielbasa Egg Casserole with Spinach

6 eggs
6 egg whites
1 package turkey kielbasa, sliced
half a bag spinach, chopped
2 oz. feta

Preheat oven to 350.  Cook kielbasa.  Whisk eggs with salt and pepper.  Pour into greased 13x9 baking dish.  Top with spinach, then kielbasa, then feta.  Bake for 40 minutes. (Doesn't really need the feta- might omit next time- would make each piece 197 calories).

Cut into 6 pieces.  220 calories each.

Tuesday, November 14, 2017

Turkey Chili Stuffed Acorn Squash

Photo and recipe adapted from skinny taste

This is my new favorite recipe.  So delicious.  Even Everett said, "mom I'm eating this SO fast because it's SO good." ;)

  • 2 acorn squash, halved, seeded
  • 1 pound ground turkey
  • 1-1/2 teaspoon kosher salt
  • 1/3 cup onion, chopped
  • 2-3 cloves garlic, chopped
  • 10 ounces canned Rotel mild tomatoes with green chilies
  • 1/2 cup canned tomato sauce
  • 1/2 cup water
  • 1 tsp cumin
  • 1/4-1/2 tsp chili powder
  • 1/4 tsp paprika


  1. Preheat oven to 400F degrees. Spray a baking sheet with nonstick spray.
  2. Place squash halves on the baking sheet, cut sides down. Bake until soft, 30 to 35 minutes.

  3. Meanwhile, in a large skillet, brown turkey over medium-high heat, breaking it up as it cooks into smaller pieces and season with salt and pepper.

  4. When meat is browned and cooked through add onion and garlic; cook 3 minutes over medium heat.

  5. Add the can of Rotel tomatoes, tomato sauce, water, cumin, chili powder, and paprika.
  6. Cover and simmer over low heat about 25 minutes stirring occasionally.

You can top with cheese, but it's not necessary- so good with no toppings.

Sunday, May 7, 2017

Chicken and Veggie Fried Rice

Recipe from Blue Apron

Chicken from 1 rotisserie chicken
2 eggs
1 cup jasmine rice
6 oz. green beans, cut into 1 inch pieces
2 green onions, sliced (separate green and white)
1 lb. cabbage, thinly sliced
1 zucchini, cut into 1/4" inch pieces
1- 1" piece of ginger, grated
1/2 cup teriyaki sauce
1/3 cup peanuts, roughly chopped
1/4 cup rice vinegar
1 tbsp. sesame oil

Toss chicken with 1/4 cup teriyaki sauce and 2 tbsp. vinegar and set aside.  Scramble the eggs then set aside.

RICE: Heat sesame oil in small pot, add half the ginger and season with salt and pepper; cook 30 seconds.  Add the rice and 2 cups water, heat to boiling then cover, reduce heat to low and cook 12-14 minutes, or until water has been absorbed and rice is tender.  Remove from heat and fluff with fork.  Stir in 2 tbsp. vinegar and season with salt and pepper to taste.

In a large saute pan, heat 1 tbsp. olive oil until hot, add cabbage and green beans; season with salt and pepper.  Cook 5-7 minutes until slightly softened.  Add zucchini, white bottoms of green onions and remaining ginger.  Cook 3-5 minutes or until softened.

Add the chicken, rice and remaining teriyaki sauce to pan.  Cook 5-6 minutes or until thoroughly combined and heated through.  Garnish with peanuts.

Monday, May 1, 2017

Korean Beef (turkey) Bowls

This was amazing!  So flavorful.
Original Recipe from Damn Delicious

1 c brown rice (1/4 c per bowl)
4 large eggs (not necessary- don't add next time)
1 tbsp olive oil (might use 1/2 tbsp next time?)
2 garlic cloves, minced
10 cups spinach or baby kale/spinach blend 

For the Korean "Beef"
1/4 c brown sugar
1/4 c soy sauce
1 tbsp grated ginger
2 tsp sesame oil (use only 1 next time)
1/2 tsp sriracha
1 tbsp olive oil (use 1/2 next time)
2 cloves garlic, minced
1 lb ground turkey
3-4 green onions, thinly sliced

In a small bowl, whisk together sugar, soy sauce, ginger, sesame oil and sriracha.

Heat 1 tbsp olive oil in a large skillet over medium heat.  Add garlic and cook, stirring frequently, 1 minute.  Stir in spinach until wilted.  Set aside.

In same pan, heat 1/2 tbsp olive oil.  Add garlic and cook, stirring frequently, 1 minute.  Add ground turkey and cook until browned.  Stir in sauce mixture and green onions until well combined, about 2 minutes.

Turn off heat, add spinach and 1 bag brown rice into turkey mixture and combine.