Crisp Cucumber Summer Salsa

8 Jun

Note: 1/4 cup is only 16 calories!

2 cups finely chopped seeded peeled cucumber
1/2 cup finely chopped seeded tomato
1/4 cup chopped red onion
2 Tbsp minced fresh parsley
1 jalepeno pepper, seeded and chopped
4-1/2 tsp minced fresh cilantro
1 garlic clove, minced or pressed
1/4 c reduced-fat sour cream
1-1/2 tsp lemon juice
1-1/2 tsp lime juice
1/4 tsp ground cumin
1/4 tsp seasoned salt
Tortilla chips of your choice

In a small bowl, combine the first seven ingredients. In another bowl, combine the sour cream, lemon juice, lime juice, cumin and seasoned salt. Pour over cucumber mixture and toss gently to coat. Serve immediately with chips.


2 Feb


250 g Mascarpone
1 teaspoon vanilla extract
3 tablespoons Marsala brandy or Tia Maria
150 ml strong Coffee or espresso, cooled to room temperature
150 ml Single Cream
4 tablespoons icing sugar
16 savoiardi biscuits sponge fingers
Frozen bar of 70% Chocolate
cocoa powder

1. Whisk the mascarpone with the vanilla and Marsala and 50ml coffee, until everything is thoroughly mixed together. Whisk the cream with the icing sugar until smooth, then fold in the mascarpone mix.

2. Pour the remaining coffee into a bowl (sweeten with more icing sugar if you like). Take one sponge finger at a time and dip it in to the coffee. Set it to one side and continue with the remaining biscuits.

3. Line 4 serving glasses with 4 sponge fingers, breaking them in half if you need to. Spoon the mascarpone mix in until you reach the top of the glass. Refrigerate for 20 minutes to allow the flavours to infuse.

4. Remove the Tiramisu from the fridge. Take the frozen chocolate bar and grate a little chocolate over the top of each Tiramisu. Finally, dust with sifted cocoa powder to serve.

Turkey Pumpkin Chili

28 Jan


  • 2 tablespoons minced garlic
  • 1 onion (chopped, approximately 2 cups)
  • 1 sweet red bell pepper (chopped, approximately 1 cup)
  • 1 Anaheim* chili pepper (minced, approximately 1/3 cup)
  • 2 teaspoons olive oil
  • 1 ½ lbs. ground turkey
  • 1 can (15 oz.) black beans
  • 1 can (15 oz.) kidney beans
  • 1 can (14-16 oz.) tomatoes (chopped, with the juice) or 2 cups fresh tomatoes, chopped
  • 2 teaspoons sea salt
  • ½ teaspoon pumpkin pie spice
  • ½ teaspoon cayenne pepper (more if you like it spicy)
  • 1 can (15 oz.) 100 percent pumpkin


1.Sauté garlic, onion, red pepper and chili pepper in olive oil for approximately 5 minutes. Add the ground turkey. Mix together and cook until turkey is no longer pink.

2. Add beans (no need to drain or rinse—just dump the whole can in), tomatoes and spices. Simmer for a few minutes. Add the pumpkin. Stir and heat thoroughly.

3. Taste and adjust the seasonings, as you prefer.

* If you can’t find an Anaheim chili pepper, select another mild pepper so that it equals approximately ⅓ cup once minced.

Nutrition Analysis 750 cal, 12 g fat, 80 mg chol, 960 mg sodium, 106 g carbs, 34 g fiber, 58 g protein.


28 Jan


  • 1 cup corn flour
  • 1 cup cornmeal
  • 1¼ tablespoon baking powder
  • 1 teaspoon iodized salt
  • 1¾ cups canned corn kernels
  • 1 tablespoon heavy cream
  • 1 pound salted butter, room temperature
  • 1½ cups sugar
  • 4 eggs
  • ½ cup shredded sharp cheddar cheese
  • ½ cup shredded Colby Jack cheese
  • ¼ cup canned green chilis or jalapenos (optional)


Preheat oven to 325° F. Thoroughly mix dry ingredients and set aside.

Lightly spray a large iron skillet or a 9×13 pan with gluten-free cooking spray. Place skillet or pan in 325° F oven for 10-15 minutes until hot. This will cause the bottom of the cornbread to caramelize.

Lightly process corn and cream in a blender to make a creamed corn.

Lightly mix butter and sugar by hand. The mix should have small pieces of butter.

Add eggs, creamed corn and cheese to sugar and butter. Mix. Try not to break up the cheese. If using, add chilis or jalapenos.

Add dry ingredients to the wet ingredients and gently mix. You should see pockets of dry mix and wet mix. This gives the cornbread texture. Do not overwork the batter or the cornbread will become cakey.

Pour batter in hot skillet or pan and bake until golden brown. About 20-25 minutes. Cornbread is done when an inserted skewer comes out clean.

Allow to cool for 10 minutes.

Chocolate Peanut Butter protein Crepes Recipe

13 Jan


  • -Two white eggs
  • -1 tablespoon of almond meal
  • - scoop of your favorite protein powder;
  • -1 tablespoon of baking powder
  • -1 tablespoon of water


  • -2 tablespoons Chocolate PB2
  • -1 cup plain greek yogurt

Cooking Instructions:

    1. Whisk the two egg whites together with water. After this, mix in the other ingredients. Warm up the frying pan and after a few seconds spray the pan with non-stick frying oil and pour the whole mixture into that pan. Cook the crepe for around 1  minutes or 90 seconds on each side.
    2. Mix the cup of plain Greek yogurt with a scoop of protein powder spread on crepe
    3. When it comes to the peanut butter sauce mix together the 2 spoons of chocolate PB2 and 1.5 tablespoon of water, then pour on top
    4. Serve and enjoy


Depending on the protein powder applied the nutrition may vary; so in this case it is based on the FitMiss Chocolate delight powder:

  • 17.7 grams of carbohydrates,
  • 278 of calories,
  • 41 grams of protein,
  • 2.8 grams of fiber, 0.8 of saturated fats
  • 9.2 grams of sugar.


8 Jan

Ingredients (Makes 8 servings)
• 2 cups crunchy peanut butter
• 2 scoops chocolate protein powder
• 2 ripe bananas, mashed
• 2 tbsp flax seeds
• 1 tsp stevia
• 1 tsp pure cocoa powder

1. In a large bowl, mix together peanut butter, cocoa powder, stevia, whey powder,
bananas, and flax seed.
2. Shape the mixture into 8 walnut-size balls, and place them in a container lined with
parchment to separate the layers. Freeze for 2 hours minimum before serving.

Nutrition Facts Per Serving
Serving Size 1 Ball
Calories 87
Protein 8g
Carbohydrates 7g
Fats 3g

Clean Eating Zuppa Toscana

24 Dec


1 Container (5 links) Jennie-O Hot Italian turkey Sausage
2 Containers (4 cups) Swanson – Natural Goodness 100% Fat Free 33% Less Sodium Chicken Broth
1 Red Onion
6 Cloves Garlic
8-10 Baby Red Potatoes (sliced in 1/4s)
4 Cups Chopped fresh Kale
1 Cup Fat Free Half & Half
1 tsp Red Pepper Flakes
Salt and Pepper to taste

1. Brown sausage links in a sauté pan, drain off any fat
2. Cut links in half lengthwise, then cut slices.
3. Lightly saute chopped red onion and crushed garlic in large pot
4. Place sausage, chicken broth and potatoes in with onions and garlic
5. Bring to boil then simmer until potatoes are cooked – 45 min to an hour … you really want the potatoes to remain a little firm not mushy
15 minutes before serving:
6. Add red pepper flakes, cream and kale to the pot, stir
7. Simmer for remaining 15 minutes
8. Add salt, pepper, to taste.

Eat up …. yummy

Makes 6 servings

Per Serving

Calories – 278
Carbs – 27
Fat – 9
Protein – 22
Sodium – 1185
Sugar – 5



Get every new post delivered to your Inbox.

Join 183 other followers