3-Bean Turkey Chili


2 lbs. extra lean ground turkey
½ cup chopped onions
1 tbsp. garlic powder
2 – 4 oz. cans of diced green chilies
1 – 15 oz. can Organic Tri-Bean Blend (drained)
1 – 15 oz. can Organic Black Beans (drained)
2 – 14.5 oz. cans Organic Diced Tomatoes (do not drain)
1 tbsp. brown sugar
1 tbsp. chili powder
2 tbsp. white vinegar
3 tbsp. regular yellow mustard
2 tsp. cumin
1 tsp. salt
1 tbsp. dried or fresh cilantro
2 tsp. adobo sauce (optional)

In a large pot add onions and meat, sprinkled with garlic powder and cook until no longer pink (drain using a plate, if desired).
Next add the green chilies, beans, tomatoes, brown sugar and spices (except cilantro) and stir until combined.
Bring to a boil and then reduce heat to a simmer for about 10 minutes.
Finally, add cilantro. Serve hot.

Nutrition Facts:
Makes 12 servings
1 serving = 196 calories, 1 g fat, 20 g carbs, 24 g protein

Pumpkin Protein Bars


¼ cup Stevia in the Raw (or brown sugar)
1 – 4 oz. jar baby food applesauce or 1/3 cup regular applesauce
2 tsp. ground cinnamon
1 ½ tsp. ground ginger
½ tsp. ground clove
1 tsp. baking powder
1 tsp. baking soda
½ tsp. salt
2 tsp. vanilla extract
4 large egg whites
1 – 15 oz. can of raw pumpkin (or 2 cups mashed baked sweet potato)
2 C oat flour
2 scoops vanilla whey protein
½ cup almond milk
½ C chopped walnuts (optional)

Preheat the oven to 350.
Spray a 9 X 13 Pyrex dish with non-stick spray.
Combine first 11 ingredients and mix well.
Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
Makes 24 squares.

Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein
Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein

Paleo Banana Pudding

3 sliced bananas (I used very ripe ones)
2 tbsp organic unprocessed coconut oil
1/4 cup canned coconut milk (full fat)
Coconut flakes

Heat oil in skillet over medium heat. Then add bananas and cook until soft. Mash with spatula and add coconut milk. Cook until slightly thickened. Remove from heat. Serve warm topped with coconut flakes (optional) and cinnamon.

Servings: 5
Calories per serving: 159
Fat: 10g
Carbs: 18g
Protein: 1g
Sodium: 3g
Sugar: 9g

Orange Almond Biscotti Cookies

2 cups Oat Flour
1 cup Stevia
1 tsp Baking Powder
1 tbsp Orange Extract
¼ tsp Salt
½ tbsp Almond Extract
4 Egg Whites
4oz baby food Applesauce

Preheat oven to 350 degrees.
Mix dry ingredients (oat flour, baking powder, salt) together in a large bowl.
Mix wet ingredients (egg whites, almond extract, orange extract, baby food applesauce) together in a medium bowl.
Add wet ingredients to dry ingredients and mix together.
Spray baking sheet with a non stick butter spray and spread mixture on sheet.
Bake for 20 min on middle rack.
Remove biscotti from oven and let cool for 10-15 minutes.
Cut dough down the middle and cut into about 13 slices.
Bake in oven for another 15-20 minutes.
Makes about 26 cookies.

Per Cookie:
Calories: 31
Carbs: 4 grams
Fat: .4 grams
Protein: 1.5 grams

No Bake Chocolate Oatmeal Cookies

½ natural applesauce (no sugar added)
½ cup Almond milk
½ cup Stevia in the Raw
1 scoop chocolate protein powder
½ cup natural peanut butter
1 tsp vanilla
2 ¼ cups cooking oats
¼ M&M’s (optional)
Combine applesauce, Almond milk, Stevia, and protein powder in a small sauce pan and heat until melted and combined. (about 2 min.) Reduce heat and stir in peanut butter and vanilla until smooth. Remove from heat. Add cooking oats and stir until coated. Using 1oz cookie scoop, scoop cookies onto sheet of waxed paper. Press flat, if desired, using greased spatula or fingers. Let cookies cool before removing from paper. Store in an airtight container in the refrigerator.
For a bit of added fun, press one M&M into the top of each cookie as you flatten the cookie.

Nutrition: (approximate per cookie) 80 cal., 10g sodium, 7.5g carbs, 4g protein
Yield: about 21 (1oz) cookies

Mini Pumpkin Scones

1 cup oat flour
1 cup whole wheat flour
½ cup all purpose flour
1 teaspoon baking powder
1 teaspoon baking soda
2 teaspoons ground cinnamon
½ teaspoon cloves
½ teaspoon nutmeg
pinch salt
½ cup Stevia in the Raw
2 large egg whites
1 cup pumpkin puree
½ cup natural applesauce
1 teaspoon vanilla extract
1 cup confectioners’ sugar
2 tablespoons almond milk
1 teaspoon vanilla extract

Preheat oven to 350 degrees. Line cookie sheet with aluminum foil and spritz with cooking spray.
Combine flours, powder, soda, cinnamon, cloves, nutmeg, and salt. Set aside. In another bowl, combine Stevia, egg whites, pumpkin, applesauce, and vanilla. Mix thoroughly. Add to flour mixture and stir until combined. Drop by the teaspoon-full onto prepared cookie sheet. Bake for 10 min. Allow to cool slightly before removing to sheet of waxed paper. Drizzle with glaze and allow to finish cooling. Serve warm. Store in refrigerator. Makes about 3 dozen.

Low-Carb Apple Cinnamon Protein Bars

4 scoops vanilla whey protein powder
1/2 cup almond meal/flour
2 tsp baking powder
1/4 tsp salt
2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp allspice
3 egg whites
1/4 cup stevia in the raw
1/2 cup fat-free cottage cheese
1 tsp vanilla extract
1 medium apple – grated (large holes)

Spray an 8-by-8 inch Pyrex dish with non-stick spray. Preheat oven to 350 degrees. In a large bowl, combine protein powder, almond meal, baking powder, salt, cinnamon, nutmeg and allspice. Whisk together and set aside.
In a smaller bowl, combine egg whites, no-cal sweetener, cottage cheese and vanilla. Whisk until well incorporated and then add the wet ingredients to the dry and mix again.
Fold in grated apple and mix until combined.
Pour batter into the prepared dish and bake at 350 degrees for 25 minutes.

Makes 16 squares
1 square = 64 calories, 2.4 g fat, 4 g carbs, 8 g protein

Lemon Protein Bars

1 cup oat flour
2 scoops vanilla whey protein
1/4 tsp salt
1/2 tsp baking soda
2 qt mix Crystal Light Lemon flavored (preferably without aspartame)
4 egg whites
1/2 cup Stevia in the raw
1 cup unsweetened applesauce
4 oz water
Preheat oven to 350 degrees.
Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl.
Mix egg whites, Stevia, applesauce and water in a bowl.
Add wet ingredients to dry ingredients and mix together.
Spray 8×8 glass pyrex dish with non-stick butter spray.
Pour ingredients into dish.
Bake 23 minutes.
Makes 16 squares, 2 squares per serving.

Calories: 86
Fat: 1 gram
Carbs: 10 grams
Protein: 9 grams

Fruit and Nut Granola Bars

Servings: 20
1/2 cup honey
1/2 cup natural peanut butter
1/4 cup natural brown sugar
2 tbsp agave nectar
1 tbsp organic coconut oil
1/4 tsp cinnamon
1/2 tsp vanilla extract
2 cups organic rolled oats
2 cups brown rice cereal
1/4 cup roasted unsalted peanuts
1/4 cup sliced almonds
1/2 cup dried fruit (I used raisins)
1/4 cup wheat germ
1/2 tsp iodized sea salt

Lightly grease 9×13 pan with coconut oil and set aside. In a large bowl, combine oats, rice cereal, nuts, dried fruit, wheat germ, and salt. Mix well. In small saucepan, combine honey, peanut butter, brown sugar, agave, coconut oil, cinnamon, and vanilla. Heat and stir until bubbly. Pour into oats mixture and stir until thoroughly incorporated. Pour ingredients into prepared pan. Grease your fingers or a spatula lightly with coconut oil and press firmly into pan. Refrigerate for 30-60 minutes before cutting into bars. Cut into 20 pieces.

Nutrition Info (per serving):
Calories: 157
4g protein
23g carbs
6g fat
97mg sodium
13g sugar

Cinnamon Swirl Protein Bread


1/3 cup Ideal (Xylitol)
2 tsp cinnamon
1 1/2 cups oat flour + 2 scoops vanilla whey protein
1 tbsp baking powder
1/2 tsp salt
1/2 cup Ideal (Xylitol) or ¼ cup Stevia in the Raw
2 egg whites
1 cup unsweetened almond milk (Almond Breeze)
1/3 cup or 1 4 oz jar of baby food applesauce and ¼ cup low sugar vanilla yogurt (optional)


Preheat oven to 350. Spray an 8 X 8 inch Pyrex dish with non-stick spray.

In small bowl combine: (set aside)
1/3 cup Ideal (Xylitol) (I used regular white sugar and only used ¼ cup)
2 tsp cinnamon
In a large bowl combine: (whisk together)
1 1/2 cups oat flour + 2 scoops vanilla whey protein
1 tbsp baking powder
1/2 tsp salt
1/2 cup Ideal (Xylitol) or ¼ cup Stevia in the Raw (I used ¼ brown sugar)

In a medium bowl combine: (whisk together & add to lrg bowl)
2 egg whites
1 cup unsweetened almond milk (Almond Breeze)
1/3 cup or 1 4oz jar of baby food applesauce and ¼ cup low sugar vanilla yogurt (optional)

Pour a shallow layer of batter into the loaf pan (about 1/4 of the batter).
Sprinkle heavily with half of the cinnamon/sugar mixture. Repeat with remaining batter & cinnamon/sugar on top.
Draw a knife through the batter to marble. Bake for 24 to 28 min. Let cool for 10 min. Bread will be dense.

To make it into muffins, either grease the muffin tin or line with muffin cups. Spoon batter into cups so each is about 1/3 full. Sprinkle with cinnamon sugar mix. Spoon remaining batter evenly into cups. Sprinkle with remaining cinnamon sugar mix. Bake for 15-20 min.

Makes 16 squares
1 square = 55 calories, 1 g fat, 8 g carbs, 5 g protein