Ingredients:
2 eggs
1 tsp. olive oil
2 tbsp. light shredded cheese
1/2 tsp. minced chives
1/4 cup chopped red pepper
Salt and pepper to taste
Directions:
Whisk 2 eggs (with salt and pepper to taste) and add shredded cheese and ½ chives and red pepper. Heat a small pan with olive oil and cook egg mixture over medium-high heat until omelet sets. Serve with fruit on the side. Enjoy!
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xo L
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Ingredients
- 1 cup (250 ml) frozen berries (I choose a mix of blackberries, raspberries, blueberries and strawberries.)
- ½ cup (125 ml) Activia low fat yogurt
- 1 tbsp. (15 ml) liquid honey
- Orange juice
1. Place the frozen berries, Activia low fat yogurt and honey in a blender.
2. Pour the orange juice in the blender and blend the ingredients until the mix reaches a smooth consistency. Add orange juice as needed for a more liquid mix.
3. Enjoy!
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xo L
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What you need:
(Optional: Add shaved turkey breast)
Make it:
MIX cream cheese and salsa; spread onto tortillas.(Add turkey breast if desired)
TOP with shredded cheese and chili powder; roll up tightly.
CUT each roll-up into 9 slices.
- 1/4 cup (50 mL) egg whites
- 2 tbsp (25 mL) light mozzarella cheese, shredded
- 2 tbsp (25 mL) red pepper, finely diced
- 1 tbsp (15 mL) sodium reduced deli ham, finely sliced
- Pepper to taste
- 1 whole-grain English muffin, toasted
Directions
- Use a microwave safe bowl, about the same diameter as the English muffin. Spray lightly with canola oil spray.
- In the bowl, mix together egg, cheese, red pepper, ham and pepper. Microwave on high for 1 minute. Turn the egg over and microwave for another 30 seconds to 1 minute. OR add a tsp of butter to pan and pour ingredients into pan, flip and cook each side.
- Place egg on the toasted English muffin and off you go!
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xo L
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Ingredients
Black Beans, canned, 3 cups
Green Beans, canned, 14.5 oz or 3.5 cups
Dark Red Kidney Beans, 14.5 oz or 3.5 cups
Chick Peas, 14.5 oz or 3.5 cups
Onions, raw, .5 cup, chopped
Green Peppers (or mixed bell peppers), 0.5 cup, chopped
Vinegar, .5 cup
Canola Oil, .25 cup
Garlic, 1 clove
Sugar, 1tsp
Directions
Drain and rinse canned beans.
Chop garlic, onion, and peppers.
Mix oil and vinegar and then stir all ingredients together. Cover and chill for a few hours before serving. Serves 6.
xo L
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Ingredients
1 cup ripe strawberries
1/2 cup plain low-fat yogurt
1/4 cup fresh orange juice
1 tbsp splenda
Directions
Blend until smooth. Enjoy!
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xo L
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Ingredients
- Whole Grain Wrap
- Light Ranch dressing
- Green Onion
- Sun-dried tomatoes, drained and finely chopped
- Fresh spinach or lettuce
- Turkey breast, sliced
Directions
COMBINE dressing, green onions, sun-dried tomatoes and shredded cheese; spread mixture on one half of tortilla. TOP each with ¼ of spinach and turkey. Add desired amount of light ranch dressing. ROLL tortillas and secure with toothpicks if necessary.
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xo L
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Ingredients
2 cups minute rice
2 cups water
1 red pepper
1 cup green beans
1 grilled and sliced chicken breast
1/2 cup light shredded cheese (optional)
Any veggies you like can be added!
Directions
Mix minute rice and water in casserole dish
Cut up and add red pepper and green beans
Slice and add grilled chicken breast
Microwave on high for 10 minutes, remove with oven mitts
Add light cheese (optional)
Add salt & pepper to taste
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xo L
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Ingredients
3/4 cup 175 ml vanilla flavored yogurt low-fat
1/2 cup 125 ml berries, fresh or frozen (raspberries, blueberries, strawberries)
3/4 cup 175 ml Special K* Vanilla Almond or Special K Red Berries Cereal
Directions
- In a tall glass, layer yogurt, fruit and Kellogg’s Special K cereal until glass is full.
- Top with extra fruit.
- Serve immediately.
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xo L
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Ingredients:
- 18 oz. Refrigerated Low Sugar Cookie Dough
- 8 oz. package Light Cream Cheese, softened
- 1/3 cup Spelnda
- Roughly 4 cups Assorted Fruit (blueberries, raspberries, strawberries, kiwi, peaches, bananas, etc)
Steps:
- Preheat oven to 350 degrees.
- Take cream cheese out of the refrigerator to soften.
- Place cookie dough on center of baking stone or nonstick cookie sheet (We usually set aside about ¼ of the dough for a future use to help the cookie fit our 14” baking stone without overflowing.)
- Flatten with your hand.
- Roll the dough out, using a lightly floured roller, to almost cover the pan.
- Bake 18-20 minutes or until golden brown. (Do not over bake.)
- Wash and Slice fruit while cookie is baking.
- Cool 10 minutes.
- Loosen cookie with a long, serrated knife.
- Cool completely.
- While cookie is cooling, combine cream cheese and spelnda in a small bowl until smooth.
- Spread mixture on top of the cooled cookie.
- Arrange fruit slices and pieces in a circular (or any) pattern on top of cream cheese mixture.
- Slice using a pizza cutter.
- Enjoy!
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xo L
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Ingredients
Desired amount of mixed greens, baby spinach or romaine lettuce
1 grilled and sliced chicken breast with seasoning/salt
6 fresh strawberries (sliced)
6 mandarin orange slices
2 tsp of Italian vinaigrette dressing
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xo L
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Whole Wheat Wrap
Skinless, Boneless Chicken Breast
Shredded Lettuce
Chopped Tomatoes
Light Shredded Cheese
Hot Sauce (such as Franks Red Hot)
Light Mayonnaise
1. Whisk hot sauce and mayonnaise into bowl
2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken tenders; cook until cooked through and no longer pink in the middle.
3. Shred Cheese, lettuce and chop tomatoes
4. To assemble wraps: Lay a tortilla on a work surface or plate. Top with chicken, lettuce, celery and tomato and cheese. Drizzle with some of the hot sauce mixture and roll into a wrap sandwich. Enjoy!
Nutrition Facts
Calories 200, Total Fat 8 g, Saturated Fat 2 g, Monounsaturated Fat 1.5 g, Cholesterol 50 mg, Sodium 600 mg, Carbohydrate 29 g, Fiber 3 g, Protein 24 g, Potassium 220 mg. Daily Values: Vitamin A 35%, Vitamin C 20%. Exchanges: Starch 1.5,Vegetable 1,Lean Meat 3,Fat 0.5.
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xo L
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Smoothie Ingredients
- 1 cup vanilla soy milk or almond milk
- 1 cup raspberries
- 1 peeled kiwi
- 1/2 teaspoon honey
- Dash of cinnamon
- 2-4 ice cubes
Instructions
- Place ingredients in your blender. Start slow and gradually speed up blender until smooth. Then blend for another 30 seconds on high.
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xo L
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Very Berry Smoothie
Ingredients:
- 1 cup mixed berry yogourt
- 1/2 cup soy milk
- 1-1/2 cups frozen mixed berries
- 1 banana, cut into chunks
Directions:
- Add the yogurt and milk to a blender, and blend until combined.
- Add the berries and bananas, and continue blending until smooth.
- Serve icy cold.
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- Preparation time: 15 minutes / Cooking time: 7 to 9 minutes
- Preheat oven to 350°F (180°C) • Baking sheets, ungreased
1 cup all-purpose flour
1/2 cup unsweetened cocoa powder
1 tsp baking soda
1/4 tsp salt
2 eggs
1 cup margarine or butter, softened250
3/4 cup packed brown sugar
1 1/2 cups quick-cooking rolled oats
1 cup bran cereal(not flakes)
3/4 cup white chocolate chips
- In a small bowl, sift flour, cocoa powder, baking soda and salt.
- In a large bowl, beat eggs, margarine and brown sugar. Fold in flour mixture. Stir in oats, bran cereal and chocolate chips.
- Drop dough by heaping tablespoonfuls (15 mL), about 2 inches (5 cm) apart, onto baking sheets.
- Bake in preheated oven for 7 to 9 minutes or until just crisp. Let cool on baking sheets on a wire rack for 5 minutes, then remove to rack to cool completely.
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xo L
- 2-1/4 cups whole wheat flour
- 2/3 cup SPLENDA
- 2 teaspoons double acting baking powder
- 1 teaspoon baking soda
- 1/4 teaspoons salt
- 6 ounces light unsalted stick margarine
- 1 cup plain whole milk yogurt
- 1 teaspoon grated orange peel
- 2 eggs
- 1 cup fresh cranberries
- Preheat oven to 400°F.
- Coat 18 nonstick mini muffin cups with cooking spray or line with paper liners.
- In large bowl, mix flour, sugar blend, baking powder, baking soda, and salt.
- Use pastry blender to cut in margarine until the mixture looks like large crumbs.
- In separate bowl, mix yogurt, orange peel and eggs.
- Add wet mix into flour mixture, stir just enough to combine.
- Gently fold in cranberries
- Fill muffin cups 2/3 with batter and bake 15 minutes, or until golden brown and toothpick inserted into the center comes out clean.
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xo L
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Ingredients:
2 cups (500 mL) chopped seedless watermelon
1 cup (250 mL) strawberries
1 cup (250 mL) plain low-fat yogurt
Handful of ice
Directions:
Blend all ingredients together.
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xo L
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CUT 1 melon (3-1/2 to 4 lb.) in half lengthwise; remove and discard seeds. Scoop out melon, leaving each half with a 1-inch-thick shell. Chop removed melon; drain well. Cut thin slice off bottom of each melon shell to allow it to stand upright.
STIR 1-1/2 cups boiling water into 2 pkg. (85 g each) Jell-O Jelly Powder in large bowl at least 2 min. until completely dissolved. Stir in 1-1/2 cups cold water. Add 1/2 cup of the reserved chopped melon and 1/2 cup fruit to jelly mixture.
FILL melon shells with jelly mixture. Pour any remaining jelly into small bowl to enjoy later. Refrigerate 4 hours or until firm. Cut each melon half into four wedges to serve.
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Ingredients:
- 1 c. flour
- 1 c. oatmeal
- 3 tbsp. splenda
- 1 tsp. salt
- 4 tsp. baking powder
- 1 c. blueberries, washed
- 1 egg
- 1 c. low fat milk
- ¼ c. vegetable oil
- nonstick cooking spray
Directions:
- Preheat oven to 400° F (200° C).
- In a large bowl, mix together the flour, oatmeal, sugar, salt, and baking powder.
- Mix in blueberries.
- In another bowl, break the egg and use a fork to beat it just a little bit. Then add the milk and vegetable oil, and mix.
- Add egg mixture to the dry ingredients in the large bowl.
- Using a mixing spoon, mix about 25 or 30 times. Don’t mix too much! Your muffin mixture should be lumpy, not smooth.
- Line a muffin tin with paper liners or lightly spray with nonstick spray. Spoon in the muffin mix. Fill each muffin cup about 2/3 of the way up.
- Bake for about 20 minutes.
- When muffins are finished baking, remove from muffin tin and cool them on a wire rack.
- Enjoy your berry tasty muffins!
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xo L
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- 125 ml or 1/2 cup All-Bran Original cereal
- 50 ml or 1/4 cup all-purpose flour
- 15 ml or 1 tbsp granulated sugar
- 3egg whites
- 150 ml or 2/3 cup skim milk
DIRECTIONS
1. In blender container, combine all ingredients. Process on medium speed for 30 seconds or until smooth. Scrape down sides of blender. Refrigerate for 1 hour.
2. Process again for about 10 seconds after taking from refrigerator. Heat 18 cm (7-inch) non-stick skillet over medium heat. Spray with non-stick cooking spray. Pour 30 ml (2 tbsp) of batter into heated skillet; tilting to cover bottom completely. Cook until crêpe is set on top and golden on bottom (do not flip). Place on paper towels to cool. Stack between sheets of wax paper. Serve warm filled with fresh fruit.
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- 1 tube (11.3 ounces) refrigerated dinner rolls
- 1 can (8 ounces) pizza sauce
- 1/4 cup finely chopped onion
- 1/3 cup finely chopped green pepper
- 2 ounces sliced turkey pepperoni, chopped
- 1 cup (4 ounces) shredded skim mozzarella cheese
- Separate dough into eight rolls; cut each into quarters. Press dough onto the bottom and up the sides of miniature muffin cups coated with cooking spray.
- Spoon pizza sauce into each cup. Sprinkle with onion, green pepper, pepperoni and cheese. Bake at 375° for 15-18 minutes or until crusts are browned and cheese is melted. Yield: 32 appetizers.
Nutritional Facts 1 pizza cup equals 44 calories, 1 g fat (1 g saturated fat), 4 mg cholesterol, 134 mg sodium, 6 g carbohydrate, trace fiber, 3 g protein.
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1 mini whole wheat pita bread (4 inch), halved
2 Tbsp. Hummus
4 thin slices cucumber
4 thin slices tomato
SPREAD insides of pita halves with hummus.
FILL with remaining ingredients.
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Simple Steps
- Spread one side of tortilla with peanut butter.
- Place peeled banana on tortilla edge and roll up tortilla around banana.
- Slice tortilla log into half inch slices to make coins.
This easy snack makes a great post workout pick me up! :)
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xo L
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Lemon Drop Jello Wedges
- 8 large lemons
- 2 packages of low calorie Jello (3oz)
- 1 cup boiling water
- 1 cup lemon vodka (optional)
- 1/2 cup lemon juice
- 1/2 cup ice cold water
Cut the lemons in half lengthwise. Then using a spoon core out the insides of the lemon, leaving just the shell.
Make sure not to cut through the side of the lemon peel. Save the pulp for juicing.
Then juice the pulp in a lemon juicer. Simultaneously, bring 1 cup of water to boil.
In a large bowl, combine the 2 boxes of lemon Jello with the one cup of boiling water. Stir until the Jello is dissolved. Then add the vodka, lemon juice and cold water.
Place the lemon shells, peel side down in a muffin tin. Then pour the Jello into the lemon shells until the liquid reaches the top.
Place in the refrigerator until solidified. Roughly 4 hours.
When ready to serve, cut the lemon halves into wedges. It is best to do this with a warm sharp knife. Run a knife under hot water, dry it and then slice the halves into wedges.
Enjoy!
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Source: http://www.savoryreviews.com/2010/06/02/lemon-drop-jello-shots/
xo L
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Ingredients:
- 1 8-oz. container of your favorite flavor of yogurt
Utensils:
- small paper cups
- wooden popsicle sticks (available in craft stores)
- plastic wrap
Directions:
-Pour yogurt into paper cups. Fill them almost to the top.
-Stretch a small piece of plastic wrap across the top of each cup.
-Using the popsicle stick, poke a hole in the plastic wrap.
-Stand the stick straight up in the center of the cup.
-Put the cups in the freezer until the yogurt is frozen solid.
-Remove the plastic wrap, peel away the paper cup, and eat your pop!
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xo L
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What you need:
- 1½ cups quick oats
- ½ cup whole-wheat flour
- ½ teaspoon baking soda
- ½ teaspoon salt
- 1 teaspoon cinnamon
- ½ cup fresh or frozen blueberries
- 1 egg
- 1 cup skim milk
- 3 tablespoons apple sauce
- ¼ cup brown sugar
What to do:
- Preheat oven to 350° F.
- Coat baking pan with cooking spray.
- Place all of the ingredients into a large bowl and mix until just combined.
- Pour into prepared pan and bake for 20 minutes or until a toothpick inserted into the center comes out clean.
- Allow to cool for 5 minutes and cut into squares.
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xo L
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- 2 slices whole-wheat bread
- 2 tablespoons butter, softened
- 2 large eggs
- kosher salt and pepper
- 1 cup berries (such as blueberries, raspberries, or blackberries)
- 1 cup plain yogurt
- 2 tablespoons sliced almonds, toasted (optional)
- Spread the top of each slice of bread with ¼ tablespoon each of the butter. Using a round cookie cutter or drinking glass, cut a 2½- to 3-inch hole in the center of each slice of bread, reserving the cutout pieces.
- Heat the remaining 1½ tablespoons of butter in a large nonstick or cast-iron skillet over medium heat. Place the bread and the cutouts, buttered-side up, in the skillet. Crack 1 egg into each hole. Season with ¼ teaspoon salt and ¼ teaspoon pepper. Cook until the underside of the bread is golden, 3 to 4 minutes. Flip and cook the egg to desired doneness, 1 to 2 minutes for a runny yolk.
- Divide the berries and yogurt between two bowls and sprinkle with the almonds (if using). Serve with the eggs.
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xo L
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- 1 egg
- 3 egg whites
- 1 tbsp (25 mL) skim milk
- Pinch (1 mL) freshly ground black pepper
- 1 (15 oz/425 mL) can low-sodium black beans, rinsed and drained
- 1/4 cup (50 mL) salsa
- 1 tsp (15 mL) canola oil
- 4 whole wheat flour tortillas, 8-inch (20 cm)
- 1/4 cup (50 mL) reduced-fat shredded cheddar cheese (optional)
- In medium mixing bowl, whisk together eggs, egg whites, skim milk and pepper.
- In medium skillet, heat black beans and salsa over medium heat for 5 minutes, stirring well. Set aside and keep warm. In large non-stick skillet, heat canola oil over medium heat. Cook eggs for 3 to 4 minutes, stirring occasionally to scramble.
- Place tortillas on work surface. Divide egg mixture equally in centre of each tortilla. Add black bean mixture and cheese evenly over eggs. Add desired toppings and serve immediately. Enjoy!
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xo L
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Ingredients:
Makes one quesadilla
Two flour (or corn) tortillas
½ cup of light shredded cheese
1 onion, chopped
1 red bell pepper, diced
¼ cup corn, cut fresh from the cob or frozen and thawed
Salt and pepper to taste
Olive oil
Optional: Salsa, sour cream, avocado
Directions:
Preheat oven to 350 degrees. Over medium heat, saute onion, pepper and corn until the soft to the touch. Season with salt and pepper to taste, and then remove from heat. Cover a baking sheet with tin foil and place one tortilla on top. Spoon in veggie filling and sprinkle cheese on top. Cover with second tortilla and slide baking sheet into the oven. Bake for 10 to 15 minutes, or until cheese is entirely melted. Remove, slice into triangles and top with salsa, avocado or sour cream if you like. Enjoy!
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xo L
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Ingredients:
3/4 cup raspberries
3/4 cup chopped strawberries
1/2 cup chotted cantaloupe melon
1/2 cup chunk pineapple
3/4 cup seadless green grapes, cut in halves
1 1/2 to 2 cups apple, white grape, or cranberry juice (check the label for “100% fruit juice”)
Directions:
Wash and cut the fruit as described and place the fruit in interesting patterns into eight 3 oz. popsicle molds. Pour the juice of your choice into each mold to just barely cover the fruit, then place a popsicle stick in the center. Freeze until solid (about six hours). Enjoy!
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xo L
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- 2 large boneless, skinless chicken breasts, cubed
- 2 tablespoons olive oil
- 2 tablespoons balsamic vinaigrette salad dressing
- 1 bunch fresh spinach, rinsed and dried
- 1 pint strawberries, sliced
- 1 (5 ounce) package candied pecans
- Place the chicken breast meat into a skillet with 2 tablespoons of olive oil and 2 tablespoons of balsamic vinaigrette over medium heat; cook and stir until the chicken is browned, no longer pink in the center, and the juice has nearly evaporated, about 10 minutes. Remove the chicken to a bowl and let cool.
- Place the spinach into a salad bowl; scatter the strawberries, and candied pecans over the spinach. Drizzle 2 tablespoons of balsamic vinaigrette over the salad and top with the chicken. Serve slightly warm or chilled.
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xo L
You’ll Need:
1 flatbread
1/2 cup chopped green zucchini
1/2 cup chopped yellow zucchini
1/2 cup chopped tomato
A pinch of dried oregano or Italian herbs
Freshly group pepper to taste
Olive oil spray
1/4 cup shredded parmesan cheese
Directions:
Wash and chop your veggies, then toss with pepper and herbs. Lightly spray the flatbread with the oil and pile on the veggies. Sprinkle on the cheese and bake in a toaster oven at 350 degrees for about 10 minutes. Slice and serve!
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xo L
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1 whole-wheat pita pocket
1/3 cup spaghetti sauce
1/3 cup sliced mushrooms
1/4 cup cooked spinach
1/3 cup shredded low-fat mozzarella
Cooking spray
Directions:
Toss the veggies with the sauce and cheese. Carefully slice the pita on one end about a quarter of the way, just enough to have an opening to fill. Hold the pita in one hand as you spoon the veggie mixture into it. Don’t over stuff! Lightly spray the outside of the pira and grill it on both sides in a skillet on medium heat for about 2 to 3 minutes on each side (or until the cheese is melted). Enjoy!
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You’ll Need:
4 ounces of grilled, skinless chicken breast cut into slices
1 whole wheat wrap
1 cup of shredded lettuce
cut up cucumber and red pepper
1 tsp of mustard
1 tsp of guacamole
1 tsp of salsa
Directions:
start by putting mustard, guacamole and salsa onto wrap then add chicken, lettus and veggies. Enjoy!
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xo L
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Great breakfast choice - boosts metabolism!
Ingredients:
1/2 cup cooking oats
1 cup skim milk
1/2 cup sliced fresh peaches
A pinch of cinnamon
1 tsp honey
Directions:
Combine the oats and milk in a microwave-safe bowl. Microwave on high for 1 to 2 minutes and stir. Add sliced sweet peaches, then sprinkle cinnamon and drizzle honey on top.
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xo L
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1 banana
1/2 cup raspberries
1/2 cup vanilla low-fat yogurt
1/2 cup ice cubes
BLEND all ingredients except ice in blender on high speed until well blended. Enjoy!
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Ingredients:
1 cup 1% milk
1 low fat strawberry yogurt container
1/2 cup frozen strawberries
1/2 banana
1 tsp benefiber or flax seed (optional)
Directions:
Combine ingredients in blender, blend until smooth. Enjoy!
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xo L
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- 2 cups cubed honeydew
- 1 small Granny Smith apple, peeled, and cut up
- 1 kiwifruit, peeled and cut up
- 2 - 3 tablespoons splenda artificial sweetener
- 1 tablespoon lemon juice
- 1 cup ice cubes
- Honeydew and/or kiwifruit slices
1. In a blender container, combine honeydew, apple, kiwifruit, splenda, and lemon juice. Cover and blend until smooth.
2. Add ice cubes; cover and blend until cubes are crushed and mixture is slushy. Garnish with additional honeydew and/or kiwifruit slices, if desired. Enjoy!
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- 6 ounces whole-wheat linguine
- 2 tablespoons pine nuts
- 3 tablespoons olive oil
- 1 garlic clove, roughly chopped
- Pinch of salt plus additional for seasoning
- 1 1/2 cups fresh flat-leaf parsley leaves
- 1/2 cup (about 1 1/2 ounces) shredded Parmesan
- 2 tablespoons water
- 1/2 teaspoon lemon zest
- 1/2 pound boneless, skinless chicken breast, cut into 1-inch pieces
- Freshly ground black pepper
- 1/4 medium onion, finely chopped
- 1 cup canned or jarred quartered artichoke hearts, drained
- 1/3 cup white wine
- 6 ounces asparagus, ends trimmed, cut into 1/2-inch pieces
- 2/3 cup frozen peas
- 1/2 teaspoon freshly squeezed lemon juice
1. Cook linguine according to package directions, reserving 1 1/2 cups pasta water; drain.
2. Meanwhile, to make the pesto, puree pine nuts, 1 tablespoon oil, garlic and pinch of salt in a food processor until smooth. Add parsley and pulse until just combined, about five times. Add Parmesan and water and pulse five times more. Stir in lemon zest.
3. Pat chicken dry and season with salt and pepper to taste. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until well browned on all sides, about 5 minutes. Transfer chicken to a plate and set aside.
4. Return skillet to stove and heat remaining oil over medium-high heat. Add onion, season with salt and pepper to taste, and cook until softened, about 3 minutes. Stir in artichoke hearts and cook until slightly broken down, about 3 minutes. Stir in wine, scraping the bottom of skillet. Cook 2 minutes.
5. Add asparagus and cook until crisp-tender, about 2 minutes. Stir in linguine and 1 cup reserved pasta water; add pesto, chicken and peas. Cook until peas are heated through, about 1 minute, adding additional pasta water as needed to loosen sauce. Stir in lemon juice.
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xo L
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Makes: 12 servings
Prep time: 20 minutes
Bake time: 20 minutes
12 reduced-fat vanilla wafers
8 ounces reduced-fat cream cheese, softened
4 ounces fat-free cream cheese, softened
3 ounces white chocolate baking squares, melted and cooled
1/2 cup sugar
1/4 cup fat-free milk
1 1/2 teaspoons vanilla
1 egg white, lightly beaten
Chocolate curls (optional)
Sliced strawberries (optional)
Sliced kiwifruit (optional)
1. Preheat the oven to 350 degrees F. Line a muffin pan with twelve 2-1/2-inch foil or paper baking cups. Place one vanilla wafer on the bottom of each cup. Set aside.
2. In a medium bowl, beat cream cheeses with an electric mixer on medium speed 30 seconds. Beat in white chocolate, sugar, milk, and vanilla until well combined. Stir in egg white. Spoon mixture into muffin cups until each is about three-quarters full.
3. Bake about 20 minutes or until set, then set pan on a wire rack to cool 10 minutes. Remove cheesecakes from pan; cool on wire rack 1 hour. Cover and chill 3 to 24 hours.
4. Before serving, remove baking cups. If desired, garnish with chocolate curls, strawberries, and/or kiwifruit. Enjoy!
Nutrition facts per cheesecake: 153 calories, 4g protein, 17g carbohydrate, 7g fat (4g saturated), 0g fiber
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xo L
Bean/Guacamole Burrito
Ingredients
- 1/2 cup canned low-fat beans
- 1/4 low-fat cup salsa
- 3 tablespoons prepared guacamole
- 1 cup shredded romaine lettuce
- 2 small (6-inch) whole-grain tortillas
- 1 cup red grapes on the side
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In a blender combine:
- 1/4 c plain/vanilla yogurt
- 1/4 c skim milk
- 1/2 banana
- A splash of vanilla
- A dash of cinnamon
- 4 ice cubes
Blend to desired consistency. Substitute whatever fruit is in season or even use something like canned peaches. Enjoy! Cinnamon boosts metabolism and suppresses appetite, all for zero calories. :)
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xo L
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- 1/4 cup frozen strawberries
- 1/4 cup frozen blueberries
- 1/4 cup frozen raspberries
- 1 cup skim milk
- 1/2 cup low fat yogurt
-
Combine all ingredients in a blender, and blend until smooth. Enjoy! (for added health benefits add a tsp of fiber powder or flax seed).
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xo L
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Ingredients
- 1 package sugar free chocolate fudge pudding mix
- 1 can diet cola
- 1/4 cup sauce applesauce
- 3 large egg whites
- 1 3/4 cups white flour
- 1/4 tsp salt
- 1 1/2 tsps vanilla extract
- 1 cup hot water
- 1 1/2 tsps baking powder
- 1 1/2 tsps baking soda
- 1/2 cup cocoa powder
- 24 grams Splenda
Directions
- Pre-heat oven to 350° F (175° C).
- Spray a 9 x 13” cake pan with cooking spray.
- Mix all dry ingredients together
- In a separate bowl, beat egg whites until frothy and add the remaining ingredients to the eggs except for the 1 cup hot water.
- Add the egg mixture to the dry ingredients and mix just until moistened.
- Slowly stir in hot water. Do not over mix.
- Bake for about 20-25 minutes or until toothpick comes out clean.
- Let cool. Enjoy!
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xo L
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- 10 ounces skim milk or plain soy milk
- 1 tablespoon natural peanut butter
- 1 medium banana
In a blender, combine all ingredients and mix until smooth. Use 6 ice cubes for a thicker consistency. Enjoy!
This smoothie is great for after a workout! It’s high in fiber and will re-energize you!
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xo L
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Peach Smoothie
1 cup skim milk
1 cup frozen unsweetened peaches
2 tsp flax seed
1 tsp fiber powder
Place milk and frozen unsweetened peaches, fiber powder and flax seed in blender and blend for 1 minute. Enjoy! … This recipe works as a natural detox, releasing toxins from your body at a quicker rate - resulting in speedier weight loss.
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Ingredients:
2 kiwis
1 cup whole strawberries
2 cups fresh baby spinach (or other leafy green)
1/2 cup water
Blend until smooth. Enjoy!
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xo L
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Ingredients
- 2 cups all-purpose flour
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 3/4 cup unsalted butter, melted
- 1 cup packed brown sugar
- 1/2 cup white sugar
- 1 tablespoon vanilla extract
- 1 egg
- 1 egg yolk
- 2 cups semisweet chocolate chips
Directions
- Preheat the oven to 325 degrees F (165 degrees C). Grease cookie sheets or line with parchment paper.
- Sift together the flour, baking soda and salt; set aside.
- In a medium bowl, cream together the melted butter, brown sugar and white sugar until well blended. Beat in the vanilla, egg, and egg yolk until light and creamy. Mix in the sifted ingredients until just blended. Stir in the chocolate chips by hand using a wooden spoon. Drop cookie dough 1/4 cup at a time onto the prepared cookie sheets. Cookies should be about 3 inches apart.
- Bake for 15 to 17 minutes in the preheated oven, or until the edges are lightly toasted. Cool on baking sheets for a few minutes before transferring to wire racks to cool completely.
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What You’ll Need
1 c blueberries
1 c strawberries
1/4 avocado, peeled and pitted
2 Tbsp wheat germ
2 Tbsp ground flax seed
1/2 c plain low-fat yogurt
1 c ice
Blend ingredients together until smooth. Enjoy!
Wheat germ and flax seed work to reduce water retention in belly and blueberries, strawberries and avacado have anti-oxidants which help to flush toxins.
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xo L
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Ingredients
- 1 cup frozen whole strawberries
- 1/2 cup pineapple juice
- 1/2 cup orange juice
- 1/2 cups lowfat strawberry or vanilla yogurt
Put all ingredients into blender. Blend well until smoothie consistency is reached. Enjoy!
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xo L
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Ingredients:
3 mandarin oranges peeled and unseeded
1/2 cup of vanilla yogurt
1/4 cup orange juice
1 cup of ice cubes
Directions:
Blend the mandarin oranges with the yogurt, orange juice, and ice cubes until slush mixture is formed. Enjoy!
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xo L
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- 1 1/4 cups orange juice
- 1 ripe medium banana, peeled and sliced
- 1 cup frozen blueberries, strawberries, blackberries or raspberries
- 2 ice cubes, crushed
- 1 tablespoon sugar, (optional)
Directions:
Place all of the ingredients into blender or magic bullet and blend until smooth.
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xo L
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3 cups chopped honeydew melon
4 kiwifruit, peeled and coarsely chopped
2 cups crushed ice
2 tablespoons splenda artificial sweetener
2 tablespoons fresh lime juice
1/2 cup light rum (optional)
- 1. Arrange melon in a single layer on a baking sheet; freeze at least 30 minutes or until firm.
- 2. Combine the frozen melon and the remaining ingredients in a blender; process mixture until smooth. Enjoy!
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xo L
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Ingredients:
1&1/2 cups (1 L) ripe or frozen strawberries
1/2 cup (250 mL) plain low-fat yogurt
1/2 cup (125 mL) fresh orange juice
1 tbsp (15 mL) splenda artificial sweetener
Directions:
Place all ingredients into blender. Enjoy!
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xo L
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Ingredients:
- 5 Large Strawberries
- 1 Orange
- 1 Can of Pineapple
- 1 Cup Blueberries
- 1 Cup Greek Yogurt
- 1 Tbsp Vanilla
- 6 Packets Stevia (sugar substitute)
- Add scoop of protein powder for post work out snack (optional)
Directions:
- Place all ingredients in a food processor and blend until smooth.
- Fill popsicle molds, add popsicle sticks and place in freezer.
- Freeze for 24 hours.
- Enjoy!
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xo L
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Ingredients:
- 1 cup nonfat or low fat milk, dairy or nondairy
- 1 teaspoon apple cider vinegar
- 1 cup all purpose flour –OR- whole wheat pastry flour
- 1/3 cup unsweetened cocoa powder
- 3/4 teaspoon baking soda
- 1/2 teaspoon baking powder
- 1/4 teaspoon salt
- 3/4 cup packed light brown sugar
- 1/2 cup unsweetened apple sauce
- 1 teaspoon vanilla extract
Directions:
Preheat the oven to 350 degrees F. Line a standard 12 cup muffin tin with paper liners. Spritz them lightly with nonstick cooking spray.
In a small bowl, stir together milk and vinegar. Set aside.
In a medium bowl, whisk flour, cocoa powder, baking soda, baking powder and salt. Set aside.
In a large bowl, combine brown sugar, applesauce, and vanilla. Pour in the now curdled milk and mix all ingredients well.
Stir in dry ingredients until just combined. The batter will be thin and wet, similar to a runny pancake batter. Divide it evenly among the prepared muffin cups. Bake for about 18 minutes, until a toothpick inserted in the center of one comes out clean. Let cool for 10 minutes on a wire rack before removing to cool completely.Top with light whipped cream. Enjoy!
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1 pkg. low-calorie raspberry gelatin dessert
1 c. boiling low-calorie cranberry juice cocktail
2 c. cold low calorie cranberry juice cocktail
1 c. evaporated skim milk
Directions:
Dissolve gelatin in boiling juice; add cold liquid and beat with electric beater or wire whisk until well blended. Freeze in shallow pan for about 1 1/2 hours or until crystals form about 1” from edge of pan. Beat until creamy. Return mixture to pan and freeze, stirring occasionally until mixture is frozen, but slightly mushy (1 1/2 to 2 hours). Sherbet will be best when consistency is slightly soft. 8 (1/2 cup) servings. 50 calories. Enjoy!
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xo L
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- 1 cup semisweet chocolate chips
- 3/4 cup white chocolate chips
- 1 1/2 cups oven-toasted rice cereal (such as Rice Krispies)
- 1/3 cup slivered almonds
- 1/2 teaspoon vanilla
- Cover a large baking sheet with wax paper.
- Place semisweet and white chocolate chips in a medium glass bowl; microwave at HIGH 45 seconds. Stir, and microwave an additional 45 seconds or until almost melted. Stir until smooth. Add cereal and remaining ingredients; stir quickly to combine. Drop mixture by tablespoonfuls onto prepared baking sheet; chill 1 hour or until firm. Enjoy!
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xo L
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- 4 1/2 ounces all-purpose flour (1 cup)
- 1/2 cup unsweetened cocoa
- 1/4 teaspoon salt
- 1/3 cup butter
- 2 ounces dark chocolate, chopped
- 1 cup granulated sugar
- 1/4 cup 1% low-fat milk
- 1 teaspoon vanilla extract
- 2 large egg yolks
- 1 large egg
- Cooking spray
- 1. Preheat oven to 350°.
- 2. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, cocoa, and salt in a medium bowl; stir with a whisk.
- 3. Place butter and chocolate in a medium microwave-safe bowl, and microwave at HIGH for 45 seconds, stirring every 15 seconds. Stir until smooth, and set aside. Cool slightly. Add 1 cup sugar, milk, 1 teaspoon vanilla extract, egg yolks, and egg; stir with a whisk to combine. Add butter mixture to flour mixture, stirring just until combined. Pour batter into an 8-inch square metal baking pan coated with cooking spray. Bake at 350° for 20 minutes or until a wooden pick inserted in center comes out almost clean.
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xo L
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Ingredients:
- 3 cups chopped fresh mango (about 2 large mangoes, peeled and seeded)
- 4 tablespoons honey
- 4 teaspoons lime juice
Preparation:
- In food processor bowl or blender, puree mango until thick and smooth. Pour in the honey and lime juice and pulse until combined well with mango.
- Pour mixture into two small freezer-safe containers and cover with lid or foil. Freeze for 45 minutes and remove from the freezer only to stir the mixture. Set containers back in freezer for an additional 30 minutes.
- Scoop out frozen sorbet into 4 serving dishes. Enjoy!
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xo L
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Simple and healthy frozen yogurt :)
2 cups Greek yogurt
1 cup splenda
2 tsps vanilla extract
Combine ingredients in a large, freezer-proof bowl or pan. Freeze covered, stirring every 30 minutes until desired consistency is reached. Keep covered and frozen. Makes 4, 1/2 cup servings. Add some strawberries or bananas. Enjoy!
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xo L
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Ingredients:
- 4 cups seedless watermelon, cut into 1 inch dice
- 2 tablespoons granulated sugar
- Zest of 1 lime
Directions:
- Combine the watermelon, sugar and lime zest in a blender or food processor and process until smooth
- Divide evenly among popsicle molds, according to mold directions. Insert tops/sticks and freeze. Alternatively, divide the mixture between 8 Dixie cups or popsicle molds. Freeze for 30 minutes before gently inserting a popsicle stick. Enjoy!
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xo L
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Iced tea offers as much antioxidant power as hot teas, so drink up! Use the power of the sun to brew a clear, flavorful tea. For even more flavor, try one of the variations with mint, ginger, or berry.
Prep: 10 minutes
Stand: 2 hours
Makes: 8 servings
Ingredients:
4 to 6 tablespoons loose tea or 4 to 6 tea bags
1 1/2 quarts cold water
Ice
Lemon wedges (optional)
Directions:
1. Place loose orange pekoe tea into a tea ball (Do not use decaffeinated, green, or herbal teas.) Put into a 2-quart clear glass container. Add cold water. Cover and let stand in sunlight or at room temperature for 2 to 3 hours.
2. Remove tea ball or bags. Serve over ice or refrigerate immediately. If desired, serve with lemon wedges. Store in the refrigerator and use within 24 hours.
Nutrition Information per serving: 0 calories, 9g carbohydrate, 0g fat (0g saturated)
Very Berry Tea: Brew tea as directed. In a covered blender container blend 1 to 1 1/2 cups fresh or frozen strawberries or raspberries until smooth. If desired, strain raspberry puree to remove seeds. Stir berry mixture into brewed tea. Enjoy!
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xo L
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Ingredients
-
15 ounces black beans, drained and rinsed
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2 whole bananas
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⅓ cup agave nectar
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¼ cup unsweetened cocoa
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1 tbsp cinnamon
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1 tsp vanilla extract
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¼ cup raw sugar (optional)
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¼ cup instant oats
Preheat oven to 350 F. Grease an 8x8” pan and set aside. Combine all ingredients, except oats, in a food processor or blender and blend until smooth, scrapping sides as needed. Stir in the oats and pour batter into the pan. Bake approximately 30 minutes or until a toothpick inserted in the center comes out clean. Allow to cool before slicing. Chef’s Note: if you find these brownies are too soft or too fudge-y, add another 1/4 cup oats or flour. Enjoy!
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xo L
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These are SOOOO simple to make, yummy and healthy :)
Ingredients
Directions
- Mix all 3 ingredients together and roll into 20 balls.
- Preheat oven to 350° F (175° C). Bake for 9 to 10 minutes - bake to the size of half dollars.
- Divide the number of cookies by the carbs in the peanut butter to get a count per cookie.
- Note: you can use creamy or chunky peanut butter.
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xo L
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Ingredients
- 2 cups frozen strawberries
- 1 medium banana
- 1 cup low-fat strawberry yogurt or vanilla yogurt
- 1/2 cup cranberry juice cocktail or pomegranate juice
- 1 tablespoon pure maple syrup
Place strawberries, banana, yogurt, juice and maple syrup in a blender and blend until smooth. Divide among six 4-ounce freezer-pop molds. Freeze until firm, at least 6 hours. Enjoy!
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xo L
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These are SO delicious and healthy (and easy to make) - My sister and I made them last night.. JUST UNDER 200 CALORIES (big serving size)
Ingredients:
1/2 cup chocolate syrup
1 cup fat-free evaporated milk
1/2 teaspoon vanilla extract
3 cups ice cubes
Light whipped topping or dark chocolate shavings (optional)
Directions:
1. Combine the chocolate syrup, evaporated milk, vanilla, and ice in a blender and blend until completely smooth.
2. Pour into glasses, and garnish with a dollop of whipped topping or a sprinkling of chocolate shavings if desired. Enjoy!
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xo L
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this is what i had for breakfast this morning! really healthy and quick to make. tip: eat within half an hour of waking up to really jump start your metabolism.
1-2 cups fat free, sugar free vanilla yogurt
1/2 cup granola
1 banana sliced
8 strawberries
xo L
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i love to make these smoothies for a snack when im hungry between meals. theyre really quick and delicious.
ingredients:
5 whole frozen strawberries
1/2 cup low fat strawberry yogurt
1 cup of 1% milk
mix ingredients in blender or magic bullet until smooth. enjoy!
its that simple and very healthy :)
1 Cup of Nutella
6 Bananas
Throw both ingredients into a blender or food processor and blend until smooth. Then pour into a freezer safe container or popsicle forms and wait for it to freeze.
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