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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


Amaranth, Quinoa and Steel Cut Oats Breakfast

17 Nov


1/4 cup steel cut oats
1/4 cup amaranth
1/4 cup quinoa
1 TBSP Amaranth (for popping)
2 cups water
2 TSP Cinnamon
1 TSP Vanilla
1 TBSP Honey
1 TBSP Peanut Butter


1. Soak steel cut oats, amaranth and quinoa overnight in 2 cups of water.

2. Pop the Amaranth and save for morning (heat in a hot covered pan until 3/4 of them are popped they burn easily –  and pour in a bowl)

2. Add grains and water to a saucepan cover and bring to a boil, reduce to medium heat and cook until thickened to your desired consistency ~10-15 minutes.

3. Add Cinnamon, Vanilla, Honey and Peanut Butter stir in the till mixed well.

4.  Sprinkle with the popped Amaranth and enjoy


26 Oct

Ingredients (Makes 10 cookies)
-4 egg whites
-1/2 cup oatmeal
-1 cup berries
-2 scoops of vanilla protein powder

-Combine egg whites, protein powder and oatmeal well.
-Stir in blueberries
-Drop spoonfuls of mixture on a baking sheet coating with cooking spray.
-Bake at 425 degrees F. for 10-15 minutes.

Nutritional Facts – Per serving one cookie
Calories 57g
Protein 7g
Carbohydrate 5g
Fat 1 g

Fast Shrimp Bisque

26 Oct


2 cups water
2 teaspoons Old Bay Seasoning or other seafood seasoning
12 ounces fresh or frozen medium shrimp in shells, thawed
2 stalks celery, thinly sliced (1 cup)
1 12 ounce can evaporated milk
1 cup milk
2 tablespoons all-purpose flour
2 teaspoons anchovy paste or 1 or 2 anchovies, finely chopped
Seafood seasoning (optional)


1. In a 4-quart Dutch oven combine the water, Old Bay Seasoning, shrimp, and celery. Cook, uncovered, over medium-high heat for 5 to 8 minutes or until shrimp shells turn pink and shrimp are opaque. Remove shrimp with slotted spoon or tongs; set aside to cool.

2. In a medium bowl whisk together evaporated milk, milk, flour, and anchovy paste; stir into liquid in Dutch oven. Cook, uncovered, over medium heat for 10 minutes, stirring occasionally.

3. Meanwhile, peel shrimp. Chop about half the shrimp. Add chopped shrimp to soup. Cook for 1 to 2 minutes or until heated through. Ladle into bowls. Top with remaining shrimp. Pass additional seafood seasoning.

For a spicy curry seafood soup, use coconut milk in place of evaporated milk and add a little curry powder and Asian chili sauce.

Red Wine-Braised Short Ribs

17 Oct

5 pounds bone-in beef short ribs, cut crosswise into 2′ pieces
Kosher salt and freshly ground black pepper
3 tablespoons vegetable oil
3 medium onions, chopped
3 medium carrots, peeled, chopped
2 celery stalks, chopped
3 tablespoons all-purpose flour
1 tablespoon tomato paste
1 750-ml bottle dry red wine (preferably Cabernet Sauvignon)
10 sprigs flat-leaf parsley
8 sprigs thyme
4 sprigs oregano
2 sprigs rosemary
2 fresh or dried bay leaves
1 head of garlic, halved crosswise
4 cups low-salt beef stock

Preheat oven to 350°. Season short ribs with salt and pepper. Heat oil in a large Dutch oven over medium-high heat. Working in 2 batches, brown short ribs on all sides, about 8 minutes per batch. Transfer short ribs to a plate. Pour off all but 3 Tbsp. drippings from pot.
Add onions, carrots, and celery to pot and cook over medium-high heat, stirring often, until onions are browned, about 5 minutes. Add flour and tomato paste; cook, stirring constantly, until well combined and deep red, 2-3 minutes. Stir in wine, then add short ribs with any accumulated juices. Bring to a boil; lower heat to medium and simmer until wine is reduced by half, about 25 minutes. Add all herbs to pot along with garlic. Stir in stock. Bring to a boil, cover, and transfer to oven.
Cook until short ribs are tender, 2–2 1/2 hours. Transfer short ribs to a platter. Strain sauce from pot into a measuring cup. Spoon fat from surface of sauce and discard; season sauce to taste with salt and pepper. Serve in shallow bowls over mashed potatoes with sauce spooned over.