Pumpkin Ricotta Parfaits

Serves: 8

Recipe Level: Easy

I got this recipe from my boyfriend's mother and made a few small additions. It is a great update to traditional pumpkin pie and can be dressed up for entertaining. I know it sounds like a weird combination, but the savory flavor and creamy texture of the ricotta pair perfectly with the sweetness of the pumpkin custard. A traditional piece of pumpkin pie is about 325 calories (without any whipped cream on it). This recipe cuts 100 calories and 20 grams of carbs, and more than doubles the protein. There aren't a lot of desserts out there that pack in 12 grams of protein per serving, so this one will actually fill you up and you won't feel the desire to eat half a pie!

Pumpkin - 2 cups roasted & pureed or 1 can

Fat Free Evaporated Milk - 1 can

Truvia Baking Blend - 1/2 cup (if substituting sugar or Splenda, use 1 cup)

Eggs - 2 whole

Pumpkin Pie Spice - 1 1/2 tbsp.

Vanilla - 1 tsp.

Low Fat Ricotta - 2 cups 

Cinnamon Roasted Almonds - 2 oz. (about 40-50 nuts)

1. Preheat oven to 375 degrees. 

2. I hate doing extra dishes, so I mix this up in the same dish in which I bake it. In a deep casserole dish, mix together pumpkin, evaporated milk, Truvia, and pumpkin pie spice. I crack the eggs into the evaporated milk can and beat them up with the vanilla to avoid dirtying another bowl. (Did I mention I really hate doing dishes?) Then combine the eggs into the pumpkin mixture, making sure everything is well mixed.

3. Place in the oven and bake for 45 minutes or until it is completely cooked through and the center is set.

4. Remove from the oven and let cool.

5. To create the parfaits, use a clear class. (I used wine glasses, but any kind will work, you just want to be able to see the layers.) I did a more rustic interpretation, just layering them in with a spoon, if you wanted a cleaner presentation, you could use a piping bag or a zip top bag with the corner cut off and pipe each layer in. Start with a layer of ricotta, then ad a layer of pumpkin, then a layer of ricotta, then pumpkin and so on. You want about a 1/4 cup of ricotta and 1/8th of the pumpkin mixture in each parfait.

6. Top the parfaits with cinnamon almonds. You can buy them or make your own by taking raw almonds, tossing them in agave and cinnamon and roasting in the oven at 400 degrees for about 10-15 minutes. 

Nutrition Information per serving from Myfitnesspal.com

Pumpkin Ricotta Parfaits - 225 Calories, 11g. fat, 25g. carbs, 12g. protein

Creamy Cauliflower Pear Soup with Balsamic & Pecans

Serves 6

Recipe Level: Easy

There is a local restaurant that does a delicious cauliflower soup that gave me the idea for this soup. My boyfriend is not a big fan of tomatoes, so this soup has become our go to for soup and sandwich night. It pairs really well with grilled cheese! This recipe is vegan, if you are not you could substitute chicken stock in place of the veggie stock and top with bacon bits or whatever other garnishes strike your fancy. I love this combination for the play of sweet and salty.

Cauliflower - 1 medium to large head
Pears - 1 medium
Onion - 1 small or 1/2 large
Garlic - 5 cloves
Olive Oil - 1 tbsp.
Vegetable Stock - 1 box low sodium
Pepper - 1/2 tsp
Rosemary - 1/2 tsp
Nutmeg - 1/4 tsp
Salt - to taste
Pecan Halves - 20 pieces
Balsamic Vinegar - drizzle

1. Chop cauliflower, pears, onion and garlic. You want everything to be about the same size so they have the same cooking time but they don't have to look perfect as the soup will be being pureed.

2. Heat 1 tbsp. of olive oil in a soup pot over medium heat. Add the cauliflower, pear, onion and garlic and saute for 2-3 minutes. Add pepper, rosemary, nutmeg and a heavy pinch of salt.

3. Pour a full box (32 oz.) of vegetable stock or broth into the pot, reduce heat to low and cover with lid. Cook for 30 minutes or until all the veggies are very tender. You want them almost overcooked, so they puree nicely.

4. If you have a stick or hand blender, you can blend the mixture directly in the pot. If using a tradition blender, you will want to blend in batches. Either way, be very careful as the mixture will be extremely hot.

5. Taste the mixture to make sure you have it to your desired smoothness, and also check for seasoning. Add more salt or pepper if needed.

6. Chop pecans and top each bowl with about a tablespoon and a delicate drizzle of balsamic vinegar.

Nutrition Information per serving from Myfitnesspal.com

Creamy Cauliflower Pear Soup with Balsamic & Pecans - 102 Calories, 6g. fat, 11g. carbs, 4g. protein

Cheesy Chicken Bacon Spaghetti Squash Cauliflower Alfredo

Serves 6

Recipe Level: Moderate

You are not going to believe this recipe. When I put in all the information to calculate the nutrition information on Myfitnesspal.com, I couldn't believe it. A lunch size portion of fettuccine alfredo at Olive Garden is 800 calories, 48 grams of fat and 69 grams of carbs. This lightened up version still satisfies that craving for creamy, cheesy goodness, but it comes in at less than one third of the calories. It is also a great way to sneak in veggies for the kids...they'll never know the sauce is made out of cauliflower.

Spaghetti Squash - 1 whole

Boneless Skinless Chicken Breasts - 2 whole

Bacon - 2 slices

Cauliflower - 1 head

Garlic - 8 cloves

Chicken or Veggie Stock - 2 cups

Greek Yogurt - 1/2 cup

Fontina Cheese - 1.5 oz. 

Asiago or Parmesan Cheese - 1.5 oz.

Salt & Pepper - To taste

1. Preheat oven to 400 degrees.

2. Cut one spaghetti squash in half and remove seeds and any goopey strings. Place on a baking dish with the skin side down and coat the fleshy side with a dash of salt. 

3. Put two boneless skinless chicken breasts on another baking dish. Season with salt, pepper and garlic powder. 

4. Place the squash in the oven for 45 minutes or until the flesh is nice and soft. Put the chicken in the oven  until it reaches an internal temperature of 160 degrees (35-40 min. depending on the size.)

5. While the squash and chicken are baking in the oven, start cooking the bacon in a deep skillet with lid or large sauce pot. (you are going to cook the cauliflower in the same pan, so you are going to need a pretty large pot)

6. While the bacon is crisping up, cut up a head of cauliflower and the cloves of garlic. When the bacon is done cooking, remove from the pan with a slotted spoon or fork. Leaving about a tablespoon of the fat in the bottom of the pan. 

7. Add the cauliflower florets and garlic to the pan and saute for 1-2 minutes before adding the vegetable or chicken stock. After adding the stock, bring to a boil, then reduce and let simmer for 20 minutes, until the cauliflower is nice and very tender. (You want it pretty soft, almost overcooked.)

8. Spoon the cauliflower out and put in a blender or a deep narrow cup or bowl if using a hand blender. Blend the cauliflower, slowing adding in the liquid until it reaches the consistency of Alfredo sauce. Check the seasoning and add salt and pepper to taste.

9. Stir in 1/2 cup of Greek yogurt once the Alfredo is mostly cooled. 

10. Once the squash and chicken are done cooking, let them cool for 10 minutes or so. Then shred or dice the chicken breasts. Scoop out the squash into a casserole dish with a fork. It will look just like spaghetti strands. Once you have all the squash strands in the baking dish, add the chicken and Alfredo sauce and stir everything together.

11. Top the casserole with your favorite cheeses (I used Fontina and Asiago) and the bacon crumbles and bake for 25 minutes. 

12. Grate a little extra Asiago or Parmesan over your dish and enjoy the ooey gooey goodness without the guilt!

Nutrition Information per serving from Myfitnesspal.com

Chicken Bacon Spaghetti Squash Cauliflower Alfredo - 243 Calories, 9g. fat, 18g. carbs, 28g. protein

Homemade Pumpkin Tortillas

Serves 16
Recipe Level: Easy

This recipe stems from my boyfriend's unhealthy obsession with sweet potato tortilla trips. I had some pumpkin I had just roasted and was planning on making tortillas, so why not just throw them together. It's a similar flavor combination to those chips he loves, mixing corn and sweet potato. The experiment was a success. The pumpkin actually added some moisture giving them a softer texture. Plus it's a great way to sneak in some vitamins to what is otherwise a food that is pretty much devoid of nutritional value.

Masa Harina - 2 cups
Roasted  & Peeled Pumpkin - 2/3rd cup (or canned pumpkin)
Warm Water - 3/4 cup
Salt - 1/4 tsp.

1. Combine Masa, salt, and pumpkin in a large mixing bowl. Ad water a few tablespoons at a time and mix in with your hands until the dough comes together. You are looking for a stiff consistency that is not too dry and definitely not sticky. If it gets too wet, you can always add more masa, or if it seems too dry you can add more water.

2. Transfer dough onto plastic wrap spread out on your counter. Roll the dough into one large log and cut the log into 16 even pieces. (Cut in half, then cut each of those in half and so on)

3. Take each piece into your hand one at a time and roll into a ball and set the balls aside.

4. Get another piece of plastic wrap and put the ball between the two sheets. Using a rolling pin, flatten and roll until it is about an 1/8th in thick and as round as possible. (If you have a tortilla press, you would use it in place of the rolling pin, with a layer of plastic covering the top and bottom.)

5. Once the tortillas are rolled, transfer to a hot cast iron or non-stick skillet that has not oil. You want to cook the tortilla about one minute on the first side and 30 seconds on the second side. Then transfer to a plate or basket and cover with a towel to keep warm while you cook the rest of the tortillas.

6. Serve with your favorite tacos and toppings.

Nutrition Information per serving from Myfitnesspal.com
Homemade Pumpkin Tortillas - 51 Calories, 1g. fat, 11g. carbs, 2g. protein

Roasted Brussels Sprouts with Bacon

Serves 4

Recipe Level: Easy

With the change in seasons and the weather cooling off, I thought it was time to post a nice fall recipe. One of my favorite fall foods is Brussels Sprouts, especially when you add bacon to them. These make a great side dish for hearty pork or chicken dishes.

Brussels Sprouts - 30 sprouts
Garlic - 3 cloves
Olive Oil - 1 tbsp.
Bacon - 2 slices all natural
Salt - 1 tsp.
Pepper - 1/2 tsp.
Lemon - 1 whole

1. Preheat oven to 375 degrees.

2. Wash brussels sprouts removing the outer delicate leaves.Cut off the stem and cut the larger sprouts in half and leave the smaller ones whole. As you cut the sprouts, some more outer leaves will come off. Save these! They are great in soups, stir-fries or pastas.

3. Chop the garlic and zest the lemon. Toss the brussels sprouts in a casserole dish with olive oil, add salt, pepper, garlic and lemon zest. Mix the sprouts to make sure they are coated evenly.

4. Put the brussels sprouts in the oven and set timer for 20 minutes.

5. While the sprouts are in the oven, saute two slices of bacon in a skillet over medium heat. You want them cooked through, but not too crispy. Drain them on a paper towel to remove excess fat, then chop the bacon into small pieces.

6. After 20 minutes in the oven, take the sprouts out of the oven and mix in the bacon bits in with them. Put back into the oven and bake for another 10 minutes.

7. Remove the sprouts from the oven and squeeze 1/2 of the lemon over them before serving.

Nutrition Information per serving from Myfitnesspal.com
Roasted Brussels Sprouts with Bacon - 114 Calories, 6g. fat, 14g. carbs, 6g. protein

Ancho Turkey Tacos

Serves 8 Tacos

Recipe Level: Medium

Okay, I know everyone has a taco recipe, but it is really worth giving these a try. These are so much better than using any powdered taco mix and don't contain all the extra sodium and preservatives. The flavor here is much deeper and hits all the notes on your tongue...a little sweet, tangy, spicy, without being too spicy.

Ground Turkey - 1 pound
Cumin - 1 tsp.
Dried Ancho Peppers - 3 whole large
Chicken Stock - 1 cup
Water - 1/2 cup
Yellow Onion - 1 medium
Garlic - 3 cloves
Cherry Tomatoes - 4-5 small or 1/2 of a regular tomato
Serrano or Jalapeno - 1 pepper w/ seeds removed
Agave Nectar or Honey - 1 tbsp.
Red Wine Vinegar - 2 tbsp.
Salt - 1 & 1/2 tsp.

1. Re-hydrate the ancho pepper using the chicken stock and water. This can be done in a sauce pan on the stove top or in the microwave in a microwave safe dish with a tight fitting lid. If doing on the stove top, place water, stock and peppers in pan and bring to boil. Once the water boils, remove from heat and cover with lid, let sit for 20-30 minutes or until the peppers are tender. If doing in the microwave, put peppers, water and stock in dish and microwave for 2 minutes or so, then cover with lid and let sit for 20-30 minutes.

3. Once the anchos are tender, you'll want to remove the stem and seeds but don't discard the water/stock mix you re-hydrated them in. There is tons of flavor here! To remove the seeds, just go to the sink and remove the stem then run them under running water to rinse them out. Once the ancho peppers are seeded, place them in a blender or food processor. Add 1/2 the onion, the garlic, cherry tomatoes, serrano pepper, agave, red wine vinegar and 1 tsp. of the salt. You don't have to worry about chopping because the blender will take care of that for you. For the onion, you may want to cut into big chunks just to help the mixture get going, but everything else can be added whole. Add in about 1/2 cup of the water/stock fluid that you saved to the blender. Pulse and as mixture comes together, add another 1/4 cup if needed. You are looking for a consistency of BBQ sauce. Set mixture aside.

4. Chop the other half of the onion and add to a skillet over medium heat. Then add your pound of ground meat to the pan. Season with 1/2 tsp. of salt and 1 tsp. of cumin. Chop up the meat and continue to stir until it is mostly browned.

5. Add the ancho mixture from the blender to the skillet and mix thoroughly making sure all the meat is coated. Turn the heat down to medium-low and simmer the meat in the sauce for 15-20 minutes or until any excess moisture is cooked off. Taste it as it is reducing and if you'd like added sweetness, you can add more agave. Do you want more tang? Add more red wine vinegar. Or added heat? Add some cayenne. Tasting your food is the more important I can give to any novice cook!

6. Serve the mixture hot with soft corn tortillas, low-fat shredded cheese, fat-free plain Greek yogurt (in place of sour cream), and load on all the veggies you want....lettuce, tomato, onion, cabbage or slaw, cilantro, and salsa. I highly suggest you try these with my spicy mango salsa if mangos are in season.

Nutrition Information per taco from Myfitnesspal.com
Ancho Turkey Tacos (on soft corn tortilla, with cheese, yogurt and veggies) - 206 calories, 10g. fat, 18g. carbs, 13g. protein

Spicy Mango Salsa

Serves 4

Recipe Level: Easy

Mango - 1 large ripe
Serrano or Jalapeno - 3 small Serrano or 1 Jalapeno
Green Onion - 3 small or 2 large
Cilantro - 2 tbsp chopped
Lime - 1 whole
Cayenne Pepper - dash
Chili Powder - dash
Salt - dash

1. Dice mango into small cubes. First peel the mango with a paring knife or vegetable peeler. The mango has a core so it's best to approach it the same way you would an apple. Stand it up and cut it on one side, leaving about 1/4 to 1/2 inch from the center for the core. Rotate the mango and slice down the next side. Doing this should leave you with 4 pieces of mango. Then just dice them into small chunks.

2. Dice the peppers into very small pieces, almost making confetti out of them. If you don't want it too spicy, you can remove the seeds from the pepper. I usually leave them in for an extra bite.

3. Chop the green onions into 1/2 inch pieces, slightly on a bias. I use both the white and green part of the onion, just not the roots and if there are any flimsy tops, I don't use those either.

4. Chop the cilantro as fine as you can. Then add the mango, peppers, green onions, and cilantro to a bowl.

5. Zest the lime and add to the mixture. Then squeeze one half the lime onto the mango mixture. Then taste the mixture. If it is to your liking, you can consume it just like this. If not, you can add a little salt or more lime juice to bring out more flavor and some chili and cayenne to kick up the spice. I use a little of all of them for my taste.

6. Enjoy on tacos (like my Ancho Turkey Tacos), burritos or your favorite Mexican dish or with baked chips or sweet potato tortilla chips or even veggies.

Nutrition Information per serving from Myfitnesspal.com
Spicy Mango Salsa - 38 Calories, 0g. fat, 10g. carbs, 1g. protein

Greek Style Chicken Burgers w/ Tzatziki Sauce

Serves 4

Recipe Level: Easy

These chicken burgers are amazing! I came up with them when I was craving a gyro and wanted similar flavors without all the fat and calories. The seasoning mix is what makes these...well that and the tzatziki sauce which is basically just a big word for a creamy cucumber sauce.

Burgers:
Ground Chicken - 1 lb.
Egg - 1 whole
Oregano - 1 1/2 tsp.
Dill - 1 tsp.
Parsley - 1 tsp.
Garlic Cloves - 4 cloves chopped
Pepper - 1/2 tsp.
Salt - 1 tsp.
Olive Oil - 3 tsp. (for cooking)

1. Mix the spices, garlic and egg with the ground meat in a bowl. The best tool for this is clean hands. This mixture is going to be very loose and moist because of the addition of the egg, but that is what keeps it moist and delicious when you eat it....unlike some other chicken burgers I've tried. I didn't want to add carbs by adding a binder like breadcrumbs or panko so this recipe does not lend well to grilling. You really need to cook the burgers in a skillet or I'm afraid they might fall apart. Another option is to shape them into meatballs. It also makes them easier to serve without the bun, but for tonight I was craving some carbs too.

2. Heat a large skillet over medium high heat with a couple of teaspoons of olive oil in the pan to help to keep the burgers from sticking. Now that the meat mixture is combined, this is also your opportunity to do a little taster burger. Just grab a small bit of the mixture and fry it up to check your seasoning. If you want more salt or pepper or garlic or whatever, now is the time to add it...before you portion and cook your burgers.

3. I portion four burgers out of a pound of meat, so each is basically a quarter pounder. So these are pretty big burgers. You can portion them up ahead of time and refrigerate until you are ready to cook them. This will probably even help them set up a little more too.

4. Cook up the burgers over the medium-high heat. You want to get some carmelization on the burgers...that equals flavor, so don't be afraid to crank the heat. Also keep in mind that chicken needs to be cooked all the way through to at least 160 degrees. If you don't have one, I suggest investing in a meat thermometer. Ours has really been a life-saver. Josh loves it when he is grilling too, no more guessing game about if it is done or not. Plus it has a simple chart on it that reminds us what temp each protein should be cooked to. It is super helpful!

Tzatziki Sauce:
Plain Greek Yogurt - 6 oz. fat-free
Lime Juice - From 1/2 a lime
Cucumber - 1/2 cucumber shredded
Dill - 1 tsp.
Cilantro or mint - 2 tbsp.
Salt & Pepper - To taste

1. Grate 1/2 cucumber on a box grater and add to Greek yogurt and lime juice. Chop herbs and add to mixture. Salt and pepper to taste.

2. I top the burgers with the tzatziki and serve a little on the side for dipping too. I slice the remaining half of the cucumber to top the burgers along with lettuce, tomato, onion, whatever else you might like on a burger or gyro.

3. I served it on a sandwich thin bun because I wanted a little bread but not too much. You could also serve on a pita or tortilla or with no bread of any kind. It is so full of flavor you don't really need the bun. I ate the leftovers for lunch the next day sans carbs and it was still just as satisfying.

All in with the sandwich thin bun, sauce, toppings and all, it still only came in at 370 calories. If you want to go the low-carb option, the burger is 208 calories on it's own and completely carb free. Both are delicious!

Nutrition Information per serving from Myfitnesspal.com
Greek Chicken Burger w/ Tzatziki on Sandwich Thin 370 Calories, 17g. fat, 25g. carbs, 33g. protein
Greek Style Chicken Burger Plain - 208  Calories, 12g. fat, 0g. carbs, 24g. protein.

Peanut Butter Yogurt Dip

Serves 2

Recipe Level: Super Easy

It is crazy to think these three little ingredients can make something so yummy. This is one of those cases where the whole is greater than the sum of its parts. I know this recipe might sound a little too easy. But it really is a game changer. It takes an apple from eh to OMG. I feel like I am indulging in some sinful treat every time I eat it. So I encourage you to give it a try and feel free to change it up and let me know how it goes. Oh and kids will love this healthy treat! Just make sure there are no peanut allergies.

Fat Free Greek Yogurt - 1 serving (6 oz.) vanilla or plain
Natural Peanut Butter - 2 tbsp.
Stevia - 1 packet or to taste

1. Mix up all the ingredients in a small bowl.

2. This makes two portions (because I like to eat a lot of it) but it could probably go a little further. I portion it out into little dressing cups with the lids and keep them in the fridge so I can grab them on the go.

I usually eat this with apples but it would be good on just about anything (celery, carrots, crackers, pretzels, you name it). Another great option is to slather between to slices of banana and freeze for a yummy frozen treat.

Nutrition Information per serving from Myfitnesspal.com

Peanut Butter Yogurt Dip - 150 Calories, 8g. fat, 11g. carbs, 11g. protein

Baked Panko Mozzarella Sticks

Serves 8

Recipe Level: Easy

Low Fat Mozzarella String Cheese - 4 sticks
Egg - 1 large whole
Panko Bread Crumbs - 1/3rd cup
Parmesan Cheese - 2 tbsp.
Kosher Salt - Dash
Garlic Powder - 1/4 tsp.
Dried Oregano - 1/4 tsp.
Dried Basil - 1/4 tsp.
Black Pepper - 1/4 tsp. or a couple grinds
Olive Oil - 1 tsp.

1. Preheat oven to 475 degrees.

2. In a small bowl or pie pan, beat egg with fork. In another bowl combine the panko bread crumbs, Parmesan cheese, salt, garlic powder, oregano, basil and pepper.

3. Brush a baking sheet with 1 tsp. of olive oil to cover the bottom so the sticks won't stick.

4. Cut each string cheese stick in half.

5. Roll each stick in the egg mixture first then move to the panko and Parmesan mixture. You will want to have one "wet hand" and one "dry hand" so your fingers don't get caked with the breading.

5. Once the sticks are coated, transfer them to the oiled baking sheet. Bake for 8-10 minutes, or until the breading is nice and browned. You'll want to keep and eye on them, so don't go too far while they are baking.

6. Serve them hot out of the oven while the cheese is still ooey gooey good. They are great on their own or with marinara sauce.

Nutrition Information per serving from Myfitnesspal.com

Baked Mozzarella Sticks (per stick) - 56 Calories, 3g. fat, 3g. carbs, 5g. protein

Joyful Almond Bites

Serves 12

Recipe Level: Easy

I went back and forth on putting the word vegan in the title of this recipe. I didn't want to scare anyone off thinking these little bites are anything but chocolately coconutty goodness. VEGAN CAN BE YUMMY TOO!!! These are also gluten-free and paleo friendly so everyone can enjoy these little treasures.

Coconut Oil - 1/3rd cup
Creamy Almond Butter - 1/3rd cup
Truvia Baking Blend - 2 tbsp. or 1/4 cup Agave Nectar (for paleo)
Vanilla Extract - 1/2 tsp.
Cocoa Powder - 1/3rd cup
Shredded Coconut - 4 tbsp.
Slivered Almonds - 4 tbsp.
Kosher or Sea Salt - sprinkle

1. Mix coconut oil, almond butter, Truvia or Agave, vanilla extract, and cocoa powder in a blender. Mix for a couple minute or until the mixture comes together and is very smooth. Let the mixture sit for a few minutes so the air bubbles will rise to the surface.

2. While your mixture is setting, take a little over half your almonds and coconut and add to the bottom of a silicon mini-muffin tin or a regular mini-muffin tin lined with cupcake wrappers.

3. Pour your chocolate mixture over the coconut and almonds trying to get even amounts in each cup.

4. Take a toothpick or small knife and run it through the mixture in each cup to make sure it coats the coconut and almonds on the bottom and to ensure all the air bubbles are out.

5. Take the reserved almonds and coconut and sprinkle a little on the top of each chocolate cup. Then add a little sprinkle of salt to the top of each too. A little dab will do you here, you don't want too much salt, but a little brings out the cocoa flavor.

6. You can place in the fridge or freezer depending on how patient you are to let them set. They are usually good to go after 10 minutes in the freezer or 30 minutes in the fridge. You will need to keep them refrigerated or frozen because the coconut butter melts just above room temperate. I usually just leave them in the freezer because I love when they are nice and frosty.

Enjoy!

Nutrition Information per serving from Myfitnesspal.com

Joyful Almond Bites - 132 Calories, 12g. fat, 5g. carbs, 2g. protein

Chocolate Chip Banana Oat Cookies

Serves 12

Recipe Level: Easy

This is my go to recipe anytime I have old bananas that I need to use up. You want to make sure your bananas are nice and ripe with lots of spots so they will mash up and become these yummy cookies. These cookies are also very versatile. You can easily make them vegan and gluten-free friendly so everyone can enjoy them. And they clock in at only 70 calories each and provide fiber and protein to keep you full. When was the last time a cookie was so good to you?

Banana - 1 medium to large ripe 

Peanut Butter - 2 tbsp.

Apple Sauce - 1/3rd cup

Vanilla Protein Powder - 1 scoop low carb.

Vanilla Extract - 1 tsp.

Old Fashioned Oats - 3/4 cup

Chocolate or Carob Chips - 3 tbsp.

1. Preheat oven to 350 degrees.

2. In a mixing bowl combine mashed banana, peanut butter, apple sauce and vanilla.

3. Stir in the protein powder. If you are making vegan cookies make sure to use a soy based protein powder or one that does not include any milk products.

4. Add in the old fashioned oats. If you are making this gluten-free make sure you are using gluten-free oats. 

5. Line a baking sheet with a silicon baking pad. This dough is relatively loose and has a tendency to stick if you don't use the silicon. 

6. Portion out the dough in 1 inch balls/globs on the silicon sheet. Like I said, the dough is pretty loose so it isn't going to look perfect. 

7. Add a few chocolate chips to the top of each cookie and press them in. It is easier to stretch the chocolate chips if you add them to the top of each cookie rather than mixing it into the dough. You want them to be the same thickness in the middle so they bake evenly. Don't be afraid to press them down a bit.

8. Bake for 20 minutes. These are great warm right out of the oven or room temperature. They stay nice and soft and will keep for a couple days.

Nutrition Information per serving from Myfitnesspal.com

Chocolate Chip Banana Cookies - 70 Calories, 3g. fat, 9g. carbs, 4g. protein

Quacamole Cups

Serves 4 (two little cups each)

Recipe Level: Easy

I have been meaning to post this recipe for a while. It is a great way to class up the classic guacamole. I make this recipe all the time, it is a great Summer dish. Anytime I can find good ripe avocados at the store, I plan to make guacamole. You want them to be a little soft but not mushy. If you can't find any ripe ones, you can speed up the ripening process by placing them in a brown paper bag on the counter for a couple days. Don't refrigerate your avocados! (or your tomatoes for that matter)

This makes a great dip with tortilla chips, veggies or if you want the fancier version you can do the cups too. I also like because it helps with portion control. Otherwise I might want to eat a whole bowl of this stuff.

Avocado - 1 large
Tomato - 1/2 small or 3-4 grape
Jalapeno - 1/4 - 1/2 medium
Onion - 1/4 small
Cilantro - 2 tbsp. chopped
Lime - 1 small
Wonton Wrappers - 8
Salt - To taste
Cayenne Pepper - To taste (optional)
Feta Cheese or Queso Fresco - 4 tbsp.

1. Preheat oven to 350 degrees.

2. Spray a muffin tin with olive oil. If you don't have spray you can drop a bit into each muffin cup and spread around with a basting brush or papertowel. Press one wonton wrapper into each muffin cup so that it covers the bottom and comes partly up the sides. Bake in the over for 6-8 minutes or until the wontons are slightly browned and crispy.

3. I always chop all my veggies before I slice open the avocado since they have a tendency to brown. You want everything diced finely, I usually start with the onion, then tomato, then jalapeno and add them to a bowl. I usually remove the seeds and ribs from the jalapeno because I don't want it too spicy, but feel free to leave them if you like a lot of spice.  Add two tablespoons of chopped cilantro to the mix of vegetables along with the juice of half the lime.

4. Slice the avocado in half. I don't usually worry about removing the pit yet. Once the avocado is cut in half, take a large spoon and slip in around the avocado between the soft flesh and the tough skin. If it is ripe it should come right out. Just scoop the flesh into the bowl with the chopped veggies. Then just pick the pit out.

5. I add the other half of the lime juice on top of the avocado to help keep it from browning then mash all ingredients together with a potato masher. I don't like mine super chunky but I also don't want it to be complete mush, I like a little texture. This is also your opportunity to add cayenne pepper and salt. This is really to taste and depends a little bit on how juicy your lime is. The more juice you get out, the less salt you should need. I usually just do a pinch of cayenne on top for a little color.

6. Once you have the guacamole to the consistency and seasoning level that you like, spoon it into the cooled wonton cups. Top with feta or queso fresco and the remainder of cilantro.

Nutrition Information per serving from Myfitnesspal.com
Two Guacamole Cups - 134 calories, 8g. fat, 15g. carbs, 5g. protein