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SKINNY HUMMINGBIRD CUPCAKES

198 Cals 3 Protein 31 Carbs 6.5 Fats
PREP TIME:
20 mins
COOK TIME:
23 mins
TOTAL TIME:
45 mins
YIELD:22 SERVINGS
COURSE:Dessert
CUISINE:American
These super moist hummingbird cupcakes are light, full of pineapple, chopped bananas, pecans, cinnamon and spices topped off with a sweet cream cheese frosting.
INGREDIENTS
3/4 cup all-purpose flour
3/4 cup whole wheat flour
1 cup sugar, I used raw
2 tsp baking soda
1 tsp salt
1 tsp ground cinnamon
1/4 tsp nutmeg
1/4 tsp ground ginger
2 tbsp oil
2 large eggs
1 tsp vanilla
2 cups mashed ripe bananas
20 oz can crushed pineapple in juice, drained well
1/2 cup chopped pecans
For the Frosting:
8 oz 1/3-less fat Philadelphia Cream Cheese
1 cup powdered sugar
2 tsp vanilla extract
22 pecan halves
INSTRUCTIONS
Preheat oven to 350°. In a large bowl, combine flour, sugar, baking soda, salt, and spices; stir well with a whisk.
In a medium bowl, combine oil, eggs, and vanilla; stir well. Add banana and pineapple; mix well.
Fold wet ingredients and chopped pecans with the dry ingredients, batter will be stiff and dry but keep folding it and it will all come together.
Spoon batter into cupcake tin. Bake at 350° for about 23 minutes, or until a wooden toothpick inserted in the center comes out clean.
Meanwhile, to prepare frosting, beat together cream cheese, powdered sugar and vanilla until smooth. Refrigerate until ready to use.
Cool cake completely on a wire rack.
Spread frosting over the cupcakes once they are cooled. Garnish each cupcake with a pecan half on top.
Serving: 1cupcake, Calories: 198kcal, Carbohydrates: 31g, Protein: 3g, Fat: 6.5g, Saturated Fat: 0.5g, Cholesterol: 16.5mg, Sodium: 284mg, Fiber: 1.5g, Sugar: 22gBlue Smart Points:7Green Smart Points:8Purple Smart Points:6Points +:5

Chocolate Peanut Butter Protein Fudge

Prep Time 5 minutes
Total Time 5 minutes
Servings 24
Calories 89 kcal
Ingredients
1/4 cup crunchy natural peanut butter, no sugar added
1/2 cup coconut oil
1 teaspoon vanilla extract
5-10 drops chocolate stevia
4 scoops chocolate whey protein powder sweetened with stevia
2/3 cup flaxseed meal
1/4 cup unsweetened almond milk
optional topping:1/4 cup chopped peanuts
Instructions
Melt 1/4 cup peanut butter with coconut oil.
Stir in vanilla extract and stevia. Taste and adjust sweetener.
In another bowl whisk together protein powder, flax and milk until incorporated.
Stir protein powder mixture into wet ingredients.
Line a loaf pan with parchment paper and pour mixture into loaf pan.
Spread to even out and sprinkle optional chopped peanuts in top.
Refrigerate until hardened, about an hour.
Lift parchment out onto a cutting board and cut fudge into 24 squares.
Keep refrigerated.
Recipe Notes

Weight Watchers PointsPlus: 2*

Nutrition Facts
Chocolate Peanut Butter Protein Fudge
Amount Per Serving (1 g)
Calories 89
Calories from Fat 65
% Daily Value*
Fat 7.2g
11%
Saturated Fat 4.4g
28%
Cholesterol 5mg
2%
Sodium 21mg
1%
Carbohydrates 2.4g
1%
Fiber 1.1g
5%
Sugar 0.8g
1%
Protein 5.1g
10%
* Percent Daily Values are based on a 2000 calorie diet.

CHOCOLATE CHOCOLATE CHIP BISCOTTI

100.9 Cals 1.9 Protein 18.2 Carbs 2.9 Fats
PREP TIME:
15 mins
COOK TIME:
30 mins
TOTAL TIME:
45 mins
YIELD:24 SERVINGS
COURSE:Dessert
CUISINE:American
If you”re a chocolate lover, then these chocolate chocolate chip biscotti cookies are the perfect grown up cookie.
INGREDIENTS
1-2/3 cup all purpose flour
1/2 cup good quality unsweetened cocoa powder, got mine at Trader Joe’s
1-1/2 tsp baking powder
pinch of salt
3/4 cup superfine sugar, you can put sugar in food processor
3/4 cup dark chocolate chips
2 large eggs
1 large egg white
INSTRUCTIONS
Preheat oven to 375°.
Line two baking sheet with parchment paper.
Combine flour, cocoa powder, baking powder, salt and sugar in a large bowl.
Add chocolate chips and mix.
Gradually add eggs and egg whites to the mixture and combine to make a dough. (If dough is too dry add one more egg white)
Divide the dough into two or three loafs.
Place on the lined baking sheets and bake 20 minutes. (If the dough is too sticky to form with your hands, you can use a wooden spatula to transfer it onto the baking sheets)
When cool enough to handle, gently cut the loaves on the angle into 1/2 inch slices (a serrated bread knife works good for this).
Return to the baking sheets fitting as many as you can. You may need to do this in batches.
Bake the biscotti for another 3-4 minutes on each side. (less time for if you like it softer)
NOTES
Makes around 24
Serving: 1biscotti, Calories: 100.9kcal, Carbohydrates: 18.2g, Protein: 1.9g, Fat: 2.9g, Saturated Fat: 2g, Cholesterol: 17.5mg, Sodium: 41mg, Fiber: 1.1g, Sugar: 10gBlue Smart Points:4Green Smart Points:4Purple Smart Points:4Points +:3

Keto Pumpkin Spice Waffles

Servings 8 @ 2 Belgian pieces or 1 standard
Calories 118 kcal
Ingredients
6 eggs
1 cup pumpkin puree canned, not pie filling
1/2 cup vanilla protein powder
1/2 cup coconut flour
1 tsp pumpkin pie spice
1 tsp pumpkin liquid stevia
Instructions

Place all ingredients into a blender and blend on high until evenly mixed.

Heat waffle iron and follow manufacturer’s instructions for cooking waffles. Makes 4 large Belgian waffles or 8 standard waffles.

Recipe Notes

Net carbs per serving: 3g

This recipe was first published in October 2016.

Nutrition Facts
Keto Pumpkin Spice Waffles
Amount Per Serving (1 serving @ 2 pieces Belgian waffle)
Calories 118
Calories from Fat 36
% Daily Value*
Fat 4g
6%
Saturated Fat 2g
13%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 123mg
41%
Sodium 102mg
4%
Potassium 206mg
6%
Carbohydrates 7g
2%
Fiber 4g
17%
Sugar 2g
2%
Protein 12g
24%
Vitamin A 4944IU
99%
Vitamin C 1mg
1%
Calcium 28mg
3%
Iron 1mg
6%
* Percent Daily Values are based on a 2000 calorie diet.

Mango Citrus Veggie Juice No Added Sugar, Dairy & Gluten Free

Prep Time 5 minutes
Total Time 5 minutes
Servings 1
Calories 246 kcal
Ingredients
1 mango peeled, chopped or 1 cup frozen
1 orange peeled
1 yellow or orange pepper stem removed, cored
1 cucumber peeled
1/2 lemon peeled
Instructions
Add all ingredients to your high powdered blender or food processor. (Add 1/4-1/2 cup water if the mixture is too thick for your blender.)
Serve immediately!
Makes 20-22 ounces.
Nutrition Facts
Mango Citrus Veggie Juice No Added Sugar, Dairy & Gluten Free
Amount Per Serving (1 g)
Calories 246
Calories from Fat 9
% Daily Value*
Fat 1g
2%
Sodium 11mg
0%
Carbohydrates 60g
20%
Fiber 9g
38%
Sugar 40g
44%
Protein 5g
10%
* Percent Daily Values are based on a 2000 calorie diet.

EASY PUMPKIN SPICE GRANOLA

133 Cals 3 Protein 21.5 Carbs 4.5 Fats
PREP TIME:
15 mins
COOK TIME:
30 mins
TOTAL TIME:
45 mins
YIELD:11 SERVINGS
COURSE:Breakfast, Brunch, Snack
CUISINE:American
Skinny Pumpkin Granola – Homemade pumpkin granola made with oats, quinoa, maple, pumpkin spice, cinnamon, pecans, pepitas and dried cranberries.
INGREDIENTS
1/4 cup uncooked quinoa, rinsed well and pat dry with paper towel
1 1/2 cups rolled oats*
1/4 cup ground flaxseeds
1/4 cup pepitas, or other seed
1/4 cup chopped pecans
1/2 cup dried cranberries
1/4 cup real maple syrup, or honey
1/4 cup pumpkin puree
1 tsp oil, coconut or canola
1 tsp pumpkin spice, or more to taste
1/4 tsp cinnamon
pinch kosher salt
1/2 tsp vanilla extract
INSTRUCTIONS
Preheat oven to 325° F.
Spread oats* and quinoa out on a parchment lined baking pan.
Toast in the oven 10 minutes, stirring once.
Remove the oats from the oven, pour the toasted oats into a medium bowl and add the ground flaxseeds, pepitas, pecans and dried fruit.
Reduce oven to 300° F.
In a second medium bowl, combine maple syrup, pumpkin puree, oil, pumpkin spice, cinnamon, salt and vanilla.
Pour over oats and stir together with a spatula.
Spread back onto a baking sheet and bake an additional 20 minutes, or until golden.
NOTES
Makes 3 2/3 cups.
*Use gluten free oats for gluten allergies.
Serving: 1/3 cup , Calories: 133kcal, Carbohydrates: 21.5g, Protein: 3g, Fat: 4.5g, Saturated Fat: 0.5g, Sodium: 10mg, Fiber: 3g, Sugar: 8gBlue Smart Points:5Green Smart Points:5Purple Smart Points:3Points +:4

BLUEBERRY RASPBERRY GAZPACHO WITH MINT

139 Cals 3 Protein 32 Carbs 0.3 Fats
PREP TIME:
10 mins
TOTAL TIME:
4 hrs
YIELD:4 SERVINGS
COURSE:Dessert
CUISINE:American
A simple, chilled sweet berry soup topped with fresh berries and mint topped with frozen yogurt. The perfect dessert if you”re having company because you make it ahead and keep it chilled until ready to serve.
INGREDIENTS
1 1/2 cups blueberries
1 1/2 cups raspberries
2 tbsp raw sugar or sweetener of your choice
1 tbsp fresh orange juice
1 tsp lemon juice
1 tsp lime juice
1 tsp lemon zest
fresh mint leaves for garnish
4 scoops, 1/4 cup each fat-free vanilla frozen yogurt
INSTRUCTIONS
Combine the berries with the sugar, orange, lemon and lime juice and the lemon zest in a medium heatproof bowl.
Cover tightly with plastic wrap.
Place the covered bowl over a large saucepan of simmering water; cook on low 10 minutes.
Set aside until it cools.
Refrigerate until cold, about 4 hours.
Divide fruit and its liquid among 4 bowls; garnish with fresh mint and top each bowl with a 1/4 cup scoop of frozen yogurt.
NOTES
Adapted from Bon Appétit
Serving: 1/4 sauce with 1/4 cup fro-yo, Calories: 139kcal, Carbohydrates: 32g, Protein: 3g, Fat: 0.3g, Sodium: 37mg, Fiber: 5.4g, Sugar: 22.8gBlue Smart Points:4Green Smart Points:4Purple Smart Points:4Points +:4

BALI BANANA DATE SMOOTHIE

195 Cals 5 Protein 39 Carbs 1 Fats
PREP TIME:
1 min
COOK TIME:
4 mins
TOTAL TIME:
5 mins
YIELD:1 SERVING
COURSE:Breakfast, Brunch, Drinks
CUISINE:American
This simple Banana Date Smoothie is made with a combo of banana, dates, yogurt, honey, ice, and cinnamon, makes a refreshing and tasty concoction.
INGREDIENTS
1/2 ripe medium banana
1/4 cup nonfat Greek yogurt
1/2 cup 1% milk
1/2 tbsp honey
1 pitted date, chopped
1/8 tsp cinnamon
2 ice cubes
INSTRUCTIONS
Blend banana, yogurt, milk and honey until smooth.
Add dates, cinnamon, and ice.
Blend for 3 minutes more.
Serving: 1smoothie, Calories: 195kcal, Carbohydrates: 39g, Protein: 5g, Fat: 1g, Cholesterol: 6mg, Sodium: 136mg, Fiber: 3g, Sugar: 31gBlue Smart Points:5Green Smart Points:6Purple Smart Points:5Points +:5

GIANT TURKEY MEATBALL PARMESAN

274 Cals 27 Protein 9.5 Carbs 14 Fats
PREP TIME:
5 mins
COOK TIME:
55 mins
TOTAL TIME:
1 hr
YIELD:4 SERVINGS
COURSE:Dinner
CUISINE:Italian
This Giant Turkey Meatball isn”t your regular meatball, is HUGE, baked in the oven similar to how you would make a meatloaf, then topped with marinara and melted cheese – I’m OBSESSED!
INGREDIENTS
1 lb 93% lean ground turkey
1/3 cup seasoned breadcrumbs, Can substitute gluten-free breadcrumbs
3 tbsp grated pecorino romano cheese
1 large egg
1 clove crushed garlic
2 tsp tomato paste
1 tbsp fresh minced parsley
1/2 teaspoon kosher salt
1/3 cup Delallo Pomodoro Fresco Marinara
1 oz 1/4 cup shredded mozzarella cheese
grated parmesan, optional for topping
INSTRUCTIONS
Preheat the oven to 350°F.
In a medium bowl combine turkey, breadcrumbs, pecorino, egg, garlic, tomato paste, parsley and salt and gently mix to combine. Form into an oval loaf using your hands, slightly flattened at the top on a nonstick baking sheet. Bake uncovered 50 to 55 minutes, or until it’s cooked in the center and the internal temperature of 160 °F with a thermometer. Remove from oven, top with marinara and cheese and bake 3 to 5 minutes until the sauce is hot and the cheese is melted.
Slice in 8 equal pieces. Serve with more warmed sauce on the side if desired.
VIDEO
Serving: 2slices, Calories: 274kcal, Carbohydrates: 9.5g, Protein: 27g, Fat: 14g, Saturated Fat: 3g, Cholesterol: 140mg, Sodium: 596.5mg, Fiber: 1g, Sugar: 2gBlue Smart Points:6Green Smart Points:7Purple Smart Points:6Points +:7

Easy Low Carb Coconut Flour Pancakes

Prep Time
3 mins
Cook Time
12 mins
Total Time
15 mins
Course
Breakfast
Cuisine
British
Servings
4
Calories
146 kcal

INGREDIENTS

1x
2x
3x
▢
1/4 cup / 38g coconut flour
▢
3 eggs large
▢
2 tbsp butter or coconut oil melted
▢
6 tbsp / 84ml almond milk or coconut milk, unsweetened
▢
1 tsp baking powder
▢
1 tsp vanilla extract
▢
1 tbsp powdered sweetener (So Nourished) optional
▢
more melted butter / coconut oil for frying
INSTRUCTIONS

Beat the eggs with a balloon whisk or with an electric mixer until frothy. Add the rest of the ingredients and beat until you have a smooth batter. Let the batter sit for a couple of minutes so the coconut flour can absorb the liquids.
Melt butter or coconut oil in a skillet or non stick frying pan over a low heat. Use 2 tbsp of batter for 1 pancake and spread out using the back of the spoon. Two to three pancakes per pan. Pancakes should be approximately 4 inch / 10 cm in diameter.
Fry the pancakes on low heat until bubbles form on the top, about 3 minutes. Don”t move them during this time. Then flip and cook for a further minute. Please don’t be tempted to rush this and increase the heat or you risk burning them.
Repeat until all batter is used up. The mix makes 8 pancakes.
VIDEO
The mix makes 8 pancakes. 2 pancakes per serving.
Net carbs: 1.6g per 2 pancakes / 1 serving.
The additional butter / coconut oil for frying is not included in the nutrition calculation.
These pancakes are small – about 10 cm or 4 inches in diameter. The size makes them easier to flip. It also means you can re-heat them in the toaster!
Store in the fridge for 4-5 days or freeze for up to 3 months.
For best results, measure with a food scale.
Coconut flour brands can differ in texture. If your batter is too thick, add another splash of nut milk. If it’s too thin, add a sprinkle of coconut flour. The batter should not be pourable. You’ll need to spoon it into the pan and spread slightly.
– Sugar free syrup such as Lakanto Maple (use code SUGARFREE for 20% off***)
– a knob of butter
– sour cream or Greek yoghurt / coconut yoghurt
– berries such as blueberries, strawberries, raspberries
– Sugar Free Lemon Curd
– Keto Caramel Sauce
– bacon
***only ships to US addresses. European readers can buy Lakanto here
NUTRITION
Calories: 146kcal
Protein: 6.5g
Fat: 11g
Fiber: 1.8g
Sugar: 0.8g