e Recip Book
allison frahn owner of alli’s slim pickins, inc. & ifbb figure pro I’ll take the guesswork away from you as you ENTER THE SLIM PICKINS ZONE! What’s going on in here?
I’m recreating unhealthy foods and slashing those calories to smithereens; I’m providing healthier versions of traditional meals that can often be high in fat, sugar, and calories; I’m accommodating dietary requests such as: gluten-free, low- carbohydrate, dairy-free, high fiber (note the symbols in the Table of Contents); I’m going to show you how to conquer your sweet tooth guilt-free; I’m going to provide some healthy information, related to such things as antioxidants, and EFA’s (essential fatty acids); I’m getting creative with twists on traditional dishes (i.e., Noodle-free lasagna); Introduction I’m providing Holiday and seasonal features; I’m providing convenience recipes for the fast, on-the-go lifestyle; If you think that eating healthy or “clean” requires food to I’m giving you an escape to your meal plan rut with “Meal Plan taste bland, then I am about to change your mind! makeovers” which offer creative ways to prepare your “ordinary” foods; I’m recreating Ethnic-inspired dishes the healthy way; We know that keeping our bodies in shape is hard work… and yes it absolutely does mean making sacrifices I’m “Slim Pickinizing” recipes that recreate popular “unhealthy” foods when it comes to the foods that we choose to eat! However, into healthy, lower calorie versions, with a side-by-side caloric comparison; the key is to still enjoy the foods that you love by simply recreating them into a healthier version with good-for-you foods. It’s amazing what a few simple tweaks can do! It’s all about creativity my friends and I’m excited to provide you with the know-how to That’s what I’m here for! do this on your own! Don’t be nervous to re-create some of your favorite recipes once you get the hang of it! You don’t have to suffer You will see how easy it can be to transform typically unhealthy recipes into in order to eat healthy - it’s all about taste without the guilt. mouth-watering, waist-friendly ones without sacrificing the flavor. As my trademark proclaims, I will always do my best to deliver to you: Each Alli’s Slim Pickins recipe provides detailed ingredients, nutritional information, and step-by-step instructions on how to prepare each 100% Taste, 0% Guilt! mouth-watering meal! Come on, let’s make it happen… Allison L. Frahn Table of Contents
Breakfast Muffins & Breads
Pancakes Appetizers, & Crepes Snacks & Sides
Casseroles, Pasta, Pizza, Soups & Stews & Sandwiches
Poultry, Meat, Fish Sweet Tooth & Veggie Entrees
CLICK THE LOGO ON ANY PAGE TO RETURN HOME Breakfast
Cherry Cheese Danish Omelet
Low Carb Western Scramble Wrap
Veggie n’ Cheese Frittata
Overnight Baked French Toast
PB&J Oatmeal
Hot CocOATS
Breakfast Pizza Cherry Cheese Danish Omelet Ingredients 1 tsp. coconut oil 6 egg whites 2 TB fat free cream cheese, softened 2 TB unsweetened almond milk 1 tsp. cinnamon 3/4 scoop vanilla protein powder 1TB tart cherry juice 2 TB unsweetened almond milk 6 sweet cherries, pitted (if using canned or frozen, make sure unsweetened) 2 TB sugar free maple syrup
How to Prepare
• Spray medium-large skillet with non-stick cooking spray. Add 1 tsp. coconut oil to pan and set aside on burner (don’t put flame/heat on yet). • In a large mixing bowl, add whites, cream cheese, almond milk and cinnamon and whisk thoroughly. • Put flame/heat on medium and once coconut oil is melted, pour egg white mixture into pan. Cook for approximately 5-6 minutes or until underside How often have you looked in a bakery case or seen an ad for a delicious is golden brown. Flip omelet over in pan and cook the underside for an food and automatically get a negative feeling writing it off as “it probably additional 3-5 minutes or until golden brown and firm. isn’t that good anyway”. Deep down inside, you really want to take a big • In the meantime, mix protein powder with cherry juice and almond milk until bite but know that the item is just loaded with excess fat, sugar, and calories smooth. The consistency should be a little thicker than syrup, so depending that you don’t want to put in your body. I don’t blame you! However, did upon protein used, you might need to adjust the amount of almond milk. you ever stop and think how you could have the taste of those treats without • Slide the omelet onto a plate and pour protein mixture on top. Place cherries actually eating them? What does that mean? It means that I’m here to help on top and fold omelet in half. Drizzle with the maple syrup…grab your fork… you switch your mindset from deprivation to creation! Instead of feeling that and dig in! Enjoy! you wish that food wasn’t bad for you, create the flavor using food items and healthy ingredients that you already eat! Let me give you an example. I’m walking through Costco and I pass the bakery section – the 100% TASTE, 0% GUILT smell is just absolutely incredible! What was the culprit of the hour? Nutrition Data:
Cheese Danishes! They looked so delicious, particularly the Cherry IN THIS SECTION MENU ON ANY PAGE CLICK THE ICON TO RETURN BREAKFAST Cheese Danish. So, I went right home and changed my egg white Per omelet (serves 1): omelet to mimic the flavor of this Danish that was just swirling around 292 calories, 42 grams protein, 17.5 grams carbohydrates, 6 grams fat in my mind. Yes, I’m sharing that with you…don’t be afraid to create some of your very own recipes – be bold, be daring, be you! Low Carb Western Scramble Wrap Ingredients
5 egg whites ¼ cup unsweetened almond milk 1 TB real bacon bits ¼ cup low fat cheddar cheese ¼ tsp. cumin salt & pepper to taste 1 tsp. olive oil ¼ cup each: red/green peppers – diced, red onion - chopped 1 low carb wrap Carbohydrate impaired? By choice? Well then…I might just have exactly what you have been asking for! In response to your e-mail How to Prepare requests for some low-carb meal options – I’m at your service! There are many reasons that people may choose to eat low carbohydrates whether • Add 1 tsp. oil to large non-stick skillet. Add peppers and onions and sauté it be they are following a total low carbohydrate/ketogenic diet plan on medium-high heat until browned, stirring occasionally - approximately 7 or just choose to lower or avoid carbs at select meals of the day. minutes. Low-carbohydrate diet advocates in general recommend reducing nutritive • In the meantime, put whites, almond milk, cumin, bacon bits, cheese, salt and carbohydrates (commonly referred to as “net carbs,” i.e. grams of total pepper in a mixing bowl and beat with a whisk (or a fork will do) for 1 minute carbohydrates reduced by the non-nutritive carbohydrates) to very low levels. until fluffy. Set aside. Some recommend levels less than 20 grams of “net carbs” per day, at least • Once the pepper and onion mixture is browned, add the egg mixture to the in the early stages of dieting. By contrast, the U.S. Institute of Medicine skillet. Let cook for approximately 3 minutes, and then stir with a spatula to recommends a minimum intake of 130 grams of carbohydrate per day. scramble the mixture. While low carbohydrate diets are popular weight loss options, • Cook for an additional 2-3 minutes, stirring frequently, until eggs are crumbly limiting carbohydrates does have potential risks. If you replace the and firm. carbohydrates in your diet with protein and fat you risk increasing • Scoop onto your low carb wrap and, well…er…wrap it up!! Yum! your saturated fat and cholesterol consumption, limiting fiber sources, and potential muscle loss due to inadequate glucose stores. However, some people do benefit from lowering their carbohydrate 100% TASTE, 0% GUILT intake whether it is to promote fat loss, better manage blood sugar levels or improve blood cholesterol levels. The best way to find out what Nutrition Data: works best for you is to change your carbohydrate intake, by either Per serving (serves 1): increasing or decreasing it, until you find the level that helps you feel 312 calories, 37 grams protein, 14 grams net carbohydrates, 12 grams fat energized while helping you reach your weight loss and health goals. With that said, unless under the guise of a medical expert, I believe that choosing to eat low/no carbs at only certain meals, be it before bedtime, seems like a healthier option (that’s just my humble opinion)…but, you’re the boss!! Soooo, let’s get to cooking some scrumptious food, sans the carbs! What’s up first? A tasty and very filling Low Carb Western Scramble wrap! Ingredients Veggie n’ Cheese Frittata 2 cups egg whites 1/4 cup unsweetened almond milk 1/2 cup low fat cottage cheese 3 TB coconut flour 2 TB each: onion, red pepper, yellow pepper 1/2 cup chopped broccoli 1/2 tsp. each: sea salt and black pepper)
How to Prepare
• Preheat oven to 350 degrees • Spray a 6”-8” oven-safe iron skillet with non-stick cooking spray. Set aside. • Put all ingredients into a mixing bowl and whisk (or use a fork) to blend all ingredients together. • Pour into the skillet and bake for approximately 25-30 minutes, or until top of frittata is golden brown and center is firm. • NOTE: this is great cold too! So make a bunch at once and just grab n’ go when needed!
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Nutrition Data: Per ½ Frittata (recipe serves 2): 164 calories, 25 grams protein, 11 grams carbohydrates, 2 grams fat
What’s a frittata? Basically it’s an omelet that requires no flipping (for those of us that haven’t quite mastered this technique) and it’s cooked in an iron skillet in the oven versus on the stove. With that short intro, there are so many reasons why I love them: they are easy to make, you can create lots of variations depending upon the ingredients that you add (i.e. spices, veggies), and they can be made super healthy...how? I’ll show you! The Veggie n’ Cheese Frittata that I created for you today has only 164 calories and 2 grams of fat! Enjoy for breakfast (or with these stats, any time of day!) Ingredients
Overnight Baked French Toast 12 pieces light bread (45 calories per slice) 2 large eggs 2 cups egg whites, lightly beaten 2 cups unsweetened almond milk 1 TB vanilla extract 2 TB coconut oil, melted 2 TB cinnamon 2 scoops vanilla protein powder 2 tsp. sea salt (or table salt)
How to Prepare
[ Takes less than 10 minutes to prepare the night before! ]
• Cut up bread into 1-inch pieces and arrange in a 9x13 baking dish, coated with non-stick cooking spray. Set aside. • In a large mixing bowl, combine eggs, whites, almond milk, vanilla and coconut oil. Blend well with hand mixer (or you can use a whisk) until light and fluffy. • Add in cinnamon, protein powder and sea salt and continue to mix until ingredients are well blended. • Pour over the top of the bread pieces into the baking pan. The guests have gotten their beauty sleep after an awesome Holiday • Cover with plastic wrap and put in the refrigerator overnight or at least 8 celebration…hmmm, now what? We typically have traditional foods that hours. make it to the table during the actual Holidays, but what happens for • Preheat oven to 350 degrees F. breakfast the next morning? I’m going to give you a recipe that takes • Remove the plastic wrap from the baking pan and bake for 45 minutes, or almost no preparation at all, but certainly looks and tastes as if it does! until puffy and golden brown on top. This recipe is perfect for those “morning-after’s” where you have guests • Remove from oven and cut into 6 even pieces. Drizzle with sugar free syrup if to entertain and you want to make sure that they are deliciously satisfied. you desire extra sweetness! That’s it! Enjoy!! This Overnight Baked French Toast takes less than 10 minutes to prepare and then the next morning you simply remove it from the fridge and put it in the oven….that’s it!! Your guests won’t know how you found the time to throw this together (but don’t worry, we won’t tell them how easy it was!). 100% TASTE, 0% GUILT The bread soaks up the egg, milk, and yogurt overnight to create a thick and fluffy texture that is swirled with the perfect blend of sweet Nutrition Data: and spice to create a dish that is simply delightful…and healthy! This is Per serving (serves 6): genuine home cooking that will fill your house with the warm scents of 220 calories, 22 grams protein, 13 grams carbohydrates, 9 grams fat cinnamon – a perfect way to accompany the post-Holiday nostalgia! Peanut Butter & Jelly Oatmeal Ingredients 1/3 cup dry oats 1/4 cup fresh blueberries 3/4 cup unsweetened vanilla almond milk (can use water* if desired) 1 scoop Vanilla protein powder w/ approx. 20g protein/3g carbs/3g fat per scoop 1TB Sugar Free jam (Grape or Strawberry) 1TB Peanut Butter 1 packet sweetener (Splenda,Stevia) adjust to taste
How to Prepare
• Put oats, blueberries, and almond milk (or water) in a microwave safe bowl. Cook for approximately 1 minute (or until oatmeal starts to bubble). • Remove from microwave and add jam, protein powder, peanut butter and sweetener to oatmeal. • Stir with a spoon until well blended. YUM! • Enjoy…or else!
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Nutrition Data: Per serving (Serves 1): 377 calories, 27 grams protein, 36 grams carbohydrates, 15 grams fat. *Per serving (using water): 346 calories, 27 grams protein, 35 grams carbohydrates, 12 grams fat. Ingredients Hot Coc-Oats ½ cup oats ½ cup water 1 packet stevia (or your favorite sweetener) Pinch sea salt 6 oz. almond milk (or you may use water) 1 packet sugar free hot cocoa (one that contains 30 calories)
Optional add-ins: cinnamon, nutmeg, vanilla extract, almond extract
How to Prepare
• Put oats, water, stevia, and sea salt in a large microwaveable mug and microwave for 1 minute. Set aside. • In a separate microwaveable mug, combine the almond milk and hot cocoa and microwave for 1.5 minutes (or until hot). Be careful when removing from microwave. • Give the hot cocoa a stir and then pour over the top of the oats! • Grab a spoon and eat the oats first and then drink the cocoa or drink the cocoa and then eat the oats! It’s really all up to you! Sip and savor! Enjoy!!
My mind never stops working! From time to time I’ll come up with a recipe 100% TASTE, 0% GUILT that seems a bit out there, until you try it for yourself! What are two things that I love? Hot cocoa and oatmeal! Well, what if I combined them? That’s Nutrition Data: exactly what I did! I’m constantly creating new and innovative ways to eat my Per serving (entire mug): food so with that I’m bringing you one of my recipe creations…Hot cocoats!! 210 calories, 7 grams protein, 34 grams carbohydrates, 5 grams fat This recipe is so simple and easy that it’s somewhat embarrassing…I also think, how did I not come up with this sooner?! There’s just something about drinking out of a mug that’s so satisfying, cozy, and nostalgic! The fact that I get to drink my hot cocoa (which has the awesome flavor of the oats - practically like cake batter!) and then eat my oats afterwards (which are now flavored by the hot cocoa)…I mean it’s almost too good to be true!! If you want to be a rebel and eat your oats first and then drink the hot cocoa, I won’t tell anyone; either way you’re in for a treat! Ingredients
Breakfast Pizza 1/2 cup egg whites 3 oz. raw chicken, finely diced 1/4 c chopped tomato 2 TB chopped red bell pepper 1 tsp. oregano 1/4 tsp. black pepper sea salt, to taste (optional) 1 oz. low-fat cheddar shreds 1/4 cup light tomato sauce (with about 50 calories per 1/2 cup) 1 low-carb pita (like Toufayan)
How to Prepare
• Heat skillet, coated with non-stick cooking spray on medium heat. Add chicken and cook until no longer pink, approximately 5 minutes, stirring occasionally to separate into tiny pieces. • In the meantime, in a small mixing bowl, combine egg whites, tomato, bell pepper, oregano, black pepper and sea salt. Whisk together (or use a fork) until fluffy and ingredients are well blended. • Once chicken is cooked, add the egg white mixture to the skillet with the chicken. Use a spatula to scramble the mixture as it cooks. • While egg white mixture is cooking, toast the pita (optional), and spread with There’s never been a better time to eat pizza for breakfast than right the tomato sauce. Set aside. now! I’m not talking about the unhealthy cold pizza that’s left over • Once the egg whites are fully cooked to your liking (as dry or wet as you from the night before; the doughy pizza pulled from the cardboard prefer), turn the heat down to low and sprinkle the cheddar cheese on top and box; the pizza that leaves you with heartburn and heartache. No, allow to melt. no, no…come on now we’re talking about a recipe that’s coming • Once melted, transfer/slide the egg white mixture on top of the pita. Enjoy! from me! I’m talking about the pizza that you are going to cook for yourself and enjoy every single morsel…without any bit of guilt! Why? Because it’s super healthy…AND delicious….AND low carb! You can make a bunch of these at once, serve them to your kids, your 100% TASTE, 0% GUILT family, your friends – they won’t even know they’re eating super healthy! What’s even better? Serve them fresh (they are super easy to make for a quick Nutrition Data: meal), have as leftovers (they taste great cold if you make in advance) or Per serving (1 pizza): pack along on the go (yes, they are that versatile)! It’s pizza making time! 314 calories, 50 grams protein, 15 grams carbohydrates, 6 grams fat Muffins & Breads
Gluten Free Banana Berry Bread
Gluten Free Banana Choco Chip Muffins
Veggie Loaf Cake
Gluten Free Cinna-Raisin Protein Bread Ingredients
- Gluten Free - 1 ½ cups brown rice flour 1/2 cup oat flour 1/2 cup gluten free strawberry protein powder Banana Berry Nut Bread 1 ½ tsp. baking powder 1/2 tsp. baking soda 1/4 tsp. sea salt 1 tsp. cinnamon 1 oz. walnuts 2 eggs + 1 egg white, beaten 4 ripe bananas, mashed 1/3 cup unsweetened applesauce 1 tsp. vanilla extract 1/2 cup granulated stevia 3 TB melted coconut oil 1/2 cup fresh cherry halves
How to Prepare
• Preheat oven to 350° • Coat bread pan/loaf pan with non-stick cooking spray and set aside. • In a large mixing bowl combine brown rice flour, oat flour, protein powder, baking powder, baking soda, sea salt, cinnamon, and walnuts. Mix thoroughly and set aside. • In a separate mixing bowl, mix beaten eggs, mashed bananas, applesauce, vanilla, stevia, and melted coconut oil. Stir thoroughly until well blended. To gluten or not to gluten, that is the question. No, I’m not referring to • Add the banana mixture to the bowl with the dry ingredients and stir until all your backside – I’m referring to the protein that is found in wheat, barley, ingredients are well blended and batter is formed. and rye. Those that are affected by gluten have to be very cautious. So • Fold in cherry halves. what do you eat? Well, it’s really what you don’t eat and that’s anything • Pour batter into bread pan. that contains this gluten protein! Trust me, it cuts out a lot of foods and • Bake for approximately 60 minutes or until knife inserted in center of bread what’s even trickier is that gluten is hidden in so many food products loaf comes out clean and loaf is golden brown. such as salad dressings and soy sauce – who would’ve thought?! One of • Remove from pan after about 15 minutes and cool on wire rack. Cut into 8 the biggest restrictions for gluten sensitive people is breads and baked slices and enjoy the gluten free goodness!! goods because of the origin of the flours used. However, have no fear! (I bet you knew that was coming, right?) This is where I step in! Being that it’s not a comfortable feeling to experience any gastrointestinal discomfort and/or other complications, I’m going to provide you a 100% TASTE, 0% GUILT delicious recipe that you can still enjoy without the fear of gluten. In fact, you probably won’t miss the gluten packed version one bit! Nutrition Data: Per slice (serves 8): 298 calories, 11 grams protein, 41 grams carbohydrates, 10 grams fat - Gluten Free - Ingredients
2 cups oat flour Banana Choco Chip Muffins (you can grind your own oats in a food processor if you don’t have oat flour) 1 1/2 tsp. baking powder 1/2 tsp. baking soda 1/4 tsp. sea salt 1 cup granulated stevia (or your favorite sweetener) 5 egg whites 1 cup mashed bananas (the more ripe, the better) 1/2 cup unsweetened applesauce 2 tsp. vanilla extract 1 tsp. lemon extract (optional) 1/3 cup carob chips, unsweetened
How to Prepare
• Preheat oven to 350° • Coat a jumbo 6-cup muffin tin with non-stick cooking spray and set aside. • In a mixing bowl, combine egg whites, bananas, applesauce, and extracts; mix well. • In a separate large mixing bowl combine oat flour, baking powder, baking soda, salt, stevia, and carob chips. One of the biggest restrictions for gluten sensitive people is breads and • Add the banana mixture to the bowl with the dry ingredients and stir until all baked goods because of the origin of the flours used. If you have an ingredients are well blended and batter is formed. intolerance or sensitivity to gluten (the protein that is found in wheat, barley, • Scoop your batter in even portions into the muffin tin. and rye) you might find after eating a food or food product containing • Bake for approximately 25-30 minutes or until knife inserted in center of the the gluten grain you feel lethargic, have stomach bloating, gas, etc. At muffin comes out clean and the tops are golden brown. one extreme is the 1% of the U.S. population that has Celiac disease, but • Remove from pan after about 15 minutes and cool on wire rack. Enjoy!! experts estimate that as many as 10% have non-celiac gluten intolerance, or gluten sensitivity. However, only you and your doctor can determine this. 100% TASTE, 0% GUILT So what do you eat? Well, it’s really what you don’t eat and that’s anything that contains this gluten protein! Trust me, it cuts out a lot of Nutrition Data: foods and what’s even trickier is that gluten is hidden in so many food Per jumbo muffin (recipe makes 6): products such as salad dressings and soy sauce – who would’ve thought? 235 calories, 10 grams protein, 39 grams carbohydrates, 4 gram fat Being that it’s not a comfortable feeling to experience any gastrointestinal discomfort and/or other complications, I’m going to provide you a delicious recipe that you can still enjoy without the fear of gluten. Ingredients Veggie Loaf Cake 1.5 cups egg whites 2 eggs 1/2 cup low fat cottage cheese 1/4 cup coconut flour 3/4 cup oat flour 1/2 cup each, chopped: onion, zucchini, red pepper, tomatoes, mushroom 1/2 tsp. each: sea salt and black pepper 1TB garlic powder 2 TB Italian Seasoning
How to Prepare
• Preheat oven to 375 degrees. • In a small skillet coated with non-stick cooking spray, sauté onion, zucchini, pepper, tomatoes, and mushrooms for approximately 5 minutes – or until veggies are slightly tender. • In a large bowl, combine eggs, egg whites, cottage cheese, flours, salt, pepper, garlic powder, and seasoning. • Add the veggies once they are done to this mixture and mix to thoroughly combine. • Coat a 9x5 loaf pan with cooking spray and pour/spoon the mixture into the pan. • Bake for approximately 30 minutes, or until toothpick inserted in center comes out clean and top is golden brown. • Remove from oven and let set for 15 minutes before slicing into 6 even pieces. Enjoy! During the hot summer months, it’s often more enjoyable to eat food that is light, simple, and doesn’t require hours in the kitchen. Well, I have the perfect dish for you. This Veggie Loaf Cake is a cinch to make. The 100% TASTE, 0% GUILT beauty about this loaf cake is that you can also make it in advance, slice it up, and take it with you on the go, as it is even delicious when eaten Nutrition Data: cold. The fluffy texture of the eggs, flavored with the natural taste of Per slice (recipe makes 6 slices): the veggies and the perfect amount of seasoning, gets a thick and firm 125 calories, 11 grams protein, 14 grams carbohydrates, 3 grams fat texture by the addition of the flours to create a beautiful tasty package. With l25 calories per slice, eat it any time of the day guilt free! - Gluten Free - Ingredients
1/2 cup of vanilla whey protein powder Cinna-Raisin Protein Bread 1/4 cup unflavored casein powder 3/4 cup gluten-free rolled oats 1 cup egg whites 1 TB cinnamon 1/2 tsp. salt 1/2 tsp. baking powder 3 TB raisins
How to Prepare
• Preheat oven to 325° • Put all ingredients except raisins into a food processor or blender (if you don’t have either, you can put into a large bowl and use a hand mixer or whisk) and blend until completely smooth. • Pour batter into a small loaf tin and stir raisins into the batter. • Bake for approximately 40 minutes, or until the top is golden brown and a knife inserted into center of loaf comes out clean. • Let cool for 20 minutes and slice into 8 equal pieces. Enjoy!
100% TASTE, 0% GUILT
Nutrition Data: Per slice (loaf serves 8): 110 calories, 17 grams protein, 8 grams carbohydrates, 1 gram fat
If you typically avoid bread because you can’t (or don’t want to) eat gluten, or because you don’t like the fact that it’s typically refined, or because you’d rather eat something homemade, then I have the solution for you! My homemade Cinna-Raisin Bread is not only gluten free, high in protein, without refined flours…it also has only 8 grams of carbohydrates per slice! This bread is a great breakfast treat toasted with a little nut butter, it’s great for a sandwich with your favorite filling, it’s even perfect on it’s own for a grab-n-go snack. Pancakes & Crepes
“Oooh La La” Low Carb Crepes
Caramelized Banana Stuff’d Crepe
Ratatouille Veggie Stuffed Crepes
Harvest Apple Spice Pancakes
Oatcakes!
Oven Baked Cherry Pancake
Savory Pumpkin Pancakes
Slim Pickinized Eggnog Pancakes Ingredients
8 egg whites “Oooh La La” 1 scoops vanilla whey protein powder (*see below fun tips) 1/4 cup water Low Carb Crepes 1 tsp. vanilla extract 2 tsp. cinnamon
How to Prepare
Ode to the crepe…how I love thee! These super thin pancake-like creations • Put whites, protein powder, water, vanilla and cinnamon into a blender. Blend are so delicious and extremely versatile, especially for us fitness fanatics. until smooth. (If you don’t have a blender, you can use a whisk but be sure to You can make flavored crepes, stuffed crepes, sweet crepes, savory crepes, blend very well until batter is completely smooth). low carb crepes - the possibilities are endless! But are they healthy? They • Coat 8’’ skillet with non-stick cooking spray and put over medium-high heat. are when I make them! The key to crepes is keeping them as thin as possible • The KEY here is technique!! Pour approximately ¼ cup of the batter onto so it all comes down to the cooking technique. I couldn’t narrow it down the skillet and swirl all around to cover the bottom of the pan in a very thin to just one recipe, so my next 3 recipes will each feature a different style layer. After approximately 1 minute, or once it starts to bubble and bottom of crepe. This way you can see how versatile they really are and then use is golden brown, flip crepe over and cook for an additional 30 seconds or the “know-how” to create your very own using your favorite ingredients! until underside is golden brown. Put on plate and repeat this process with all I’m going to start with a low-carb crepe! Yes, I’ll repeat that. A 6 crepes (using an 8’’ skillet will yield 6 crepes, if you use a larger skillet, low carb crepe!! The beauty about these crepes is that they are so light, you will have less crepes – but they will be bigger!). NOTE! As you continue easy to make, and you can eat them wherever, whenever! Just roll them cooking, the pan will get hotter so it will take less time to cook each one. up and go! As we know, keeping our bodies in shape is hard work… ENJOY!! and yes it absolutely does mean making sacrifices when it comes to the foods that we choose to eat! However, the key is to still enjoy the foods FUN TIPS & VARIATIONS that you love by simply recreating them into a healthy version. That’s what I’m here for! I’ll take the guess work away from you and bring you • Use your favorite flavor protein powder or a combination new recipes each and every week! It’s all about ingredient swaps! (i.e. strawberry, chocolate, banana) • Add a tsp. of nut butter KICK TO THE CURB – SLIM PICKINIZE • Add a tsp. of flaxseed Flour – Whey Protein • Add a tsp. of sugar free preserves Whole Eggs – Egg Whites
The key to this recipe is swapping the flour with whey protein and whole eggs with egg whites. You won’t miss them at all! It’s amazing what a few 100% TASTE, 0% GUILT simple tweaks can do! It’s all about creativity my friends and I’m excited to provide you with the know-how to do this on your own! Don’t be nervous Nutrition Data: to re-create some of your favorite recipes once you get the hang of it! Per serving (all 6 crepes!!!): 219 calories, 52 grams protein, 1.5 grams carbohydrates, 0.5 grams fat Ingredients
FILLING 2 tsp. coconut oil 1 medium banana, sliced Caramelized Banana Stuff’d Crepes 1/4 tsp. cinnamon a pinch of salt 1/2 tsp. vanilla extract
CREPE 2 egg whites 1/2 scoop vanilla protein powder 2TB water 1/2 tsp. vanilla extract
How to Prepare
• FILLING: Heat coconut oil in a skillet over medium-high heat. Add banana slices, cinnamon, and salt. Let the bananas cook about 10-15 minutes, stirring occasionally to prevent burning, until the bananas and cinnamon have caramelized (a nice rich brown color and thick syrupy coating). • CREPES: While the bananas are caramelizing, put whites, protein powder, water, and vanilla into a blender. Blend until smooth (if you don’t have a blender, you can use a whisk but be sure to blend very well until batter is completely smooth). • Coat a separate 10’’ skillet with non-stick cooking spray and put over medium- Holy Crepe! You won’t believe how scrumptious this breakfast (or high heat. dessert…or lunch…or dinner…you get the point) is, and it’s just perfect • The KEY here is technique!! Pour the batter onto the skillet and swirl all around for us fitness fanatics! Why? It is super easy to make, so incredibly to cover the bottom of the pan in a very thin layer. After approximately 90 healthy, and it kills the sweet tooth craving that we so often get! This seconds, or once it starts to bubble and bottom is golden brown, flip crepe week I’m featuring the Caramelized Banana-stuff’d Crepe! Prepare your over and cook for an additional 60 seconds or until underside is golden taste buds because they’re about to get wet! I start with a low-carb crepe brown. and fill it with bananas that have been heated over a high flame with • Put crepe onto a plate and fold in half. Scoop the caramelized bananas onto cinnamon and coconut oil to create a caramelized flavor and texture the crepe and fold the crepe in half again to seal in all the goodness. ENJOY!! that is out of this world! This treat will leave you saying Ooh La La, or you’ll at least be thinking it! What’s more? It has only 240 calories!! 100% TASTE, 0% GUILT
Nutrition Data: Per serving (entire recipe): 240 calories, 18 grams protein, 21 grams carbohydrates, 9.0 grams fat Ingredients
FILLING Ratatouille Veggie Stuffed Crepe 2 tsp. coconut oil 1/4 cup each: onion, green pepper - chopped 1 cup each: cherry tomatoes, eggplant, mushrooms - chopped 1 tsp. fresh garlic, minced 1/8 tsp. thyme CREPES 1/2 tsp. oregano 1/4 cup whites or 2 egg whites 2 tsp. fresh parsley, chopped 1/2 cup unsweetened almond milk sea salt and pepper, to taste 1/2 cup oat flour (you can sub whole wheat flour) 1/2 tsp. ea.: garlic powder, basil How to Prepare
• FILLING: Heat coconut oil in a large sauce pan over medium heat. Add ALL filling ingredients and let simmer for about 15-20 minutes or until veggies have softened and liquid is absorbed. Turn up the heat and let veggies brown, approximately 5 minutes, stirring occasionally to prevent sticking to pan or burning. Remove from heat and set aside. • CREPES: Put whites, almond milk, oat flour, garlic and basil into a blender. Blend until smooth. (if you don’t have a blender, you can use a whisk but be sure to blend very well until batter is completely smooth). It’s time for some savory goodness with my ratatouille-inspired Savory • Coat 10’’ skillet with non-stick cooking spray and put over medium-high heat. Stuffed Veggie Crepe! You can eat this wrap hot or cold, which makes it • The KEY here is technique!! Pour approximately ¼ cup of the batter onto the perfect for leftovers! What’s more, you can even add chicken or your other skillet and swirl all around to cover the bottom of the pan in a very thin layer. favorite meat to increase the protein and enhance the heartiness of this After approximately 1 minute, or once it starts to bubble and bottom is golden meal. This light crepe is stuffed with a ratatouille inspired blend of veggies, brown, flip crepe over and scoop ¼ of the veggie mixture onto the center of enhanced with a perfect blend of herbs and spices that will be sure to leave the crepe. Cook for an additional 30 seconds or until underside is golden you feeling as if you’re at a French café…and trust me, love will be in the brown. Fold one side of crepe over and roll to seal in the mixture (creating a air! This meal is packed with nutrients and fiber to leave you satisfied and rollup). Put on plate and repeat this process with all 4 crepes. NOTE! As you energized throughout the day. It’s all about ingredient swaps! The key to continue cooking, the pan will get hotter so it will take less time to cook each this recipe is swapping the white flour with oat flour, butter with coconut oil, one. ENJOY!! whole milk with almond milk, and choosing the filling ingredients wisely. 100% TASTE, 0% GUILT
KICK TO THE CURB – SLIM PICKINIZE Nutrition Data: Butter – Coconut Oil Per serving (2 crepes): White Flour – Oat Flour 216 calories, 8 grams protein, 28 grams carbohydrates, 8 grams fat Whole Milk – Almond Milk Ingredients
1/3 cup whole wheat OR oat flour Harvest Apple Spice Pancakes 1/4 cup vanilla protein powder 1/4 tsp. baking powder 2 tsp. brown sugar 1/4 tsp. cinnamon 1/8 tsp. each: ground cloves, ginger, nutmeg 1/4 cup finely chopped apple 1/3 cup almond milk 1 whole egg 1/4 cup egg whites 1 TB plain nonfat Greek yogurt 1 TB water 1/2 tsp. lemon juice 1 tsp. vanilla extract
How to Prepare
• Put ALL (yes, ALL) ingredients in a bowl and mix together until a smooth batter is formed. (Depending upon protein powder used, batter might be thick; if so, add additional water 1 TB at a time until batter is pourable). Set aside. • Coat skillet lightly with non-stick cooking spray and place on medium-high heat. Allow to heat up for approximately 30 seconds. (Depending how big your skillet is, you might need to repeat this process to cook all pancakes). • Pour batter slowly onto heated skillet to form approximate 3” round pancakes. Fit as many as you can at one time so you can eat sooner! • Let cook for approximately 2 minutes or until bubbles form on top of pancake and underside is nice and brown. Once this occurs, flip pancakes over and cook for an additional 1-2 minutes or until pancakes are firm and underside is It’s almost that time of year again where apple pickers will be in full also browned. Stack on a plate. (Repeat this process until all batter is used). swing for the harvest season. That’s right, as crazy as it seems Fall • Grab a fork and dig in to your stack of pancakes. Enjoy! is just around the corner. With that, I’m bringing you a super simple recipe that you can make for breakfast or any time of day. My Harvest Apple Spice pancakes are perfect when you’re in the mood for a 100% TASTE, 0% GUILT warm and hearty breakfast. They are also great chilled or at room temperature so make them in advance, put in Tupperware or Ziploc Nutrition Data: bag and eat on the go. Wait until you see how easy and delicious this Per serving (recipe makes 1): recipe is; the hardest part is putting all the ingredients in the bowl. 356 calories, 30.5 grams protein, 42.7 grams carbohydrates, 7.1 gram fat How to Prepare
• Preheat oven to 350F and coat 2 non-stick cookie sheets with cooking spray; set aside. Oatcakes! • In a mixing bowl, combine the oats, flour, bran, baking powder, and salt. Now cut in the applesauce, egg white, coconut oil and ¼ cup almond milk with a fork, until the mixture resembles crumbly but moist dough (you might need to add the remaining almond milk - add just enough to make a firm but not dry dough). • Roll the dough into 1 1/2-inch balls. Place 9 of the balls onto each cookie sheet, pressing each ball with the heel of your hand to an approximate ¼ inch thickness. • Bake for 15 to 20 minutes, or until lightly browned. They’re ready to eat!
100% TASTE, 0% GUILT
Nutrition Data: Per oatcake (recipe makes 18): 45 calories, 2 grams protein, 6 grams carbohydrates, 1.5 grams fat
3 OF ALLI’S FAVORITE VARIATIONS OF HER BASIC OATCAKES Move over rice cakes, I’ve got another healthy and versatile snack option for you…presenting (drum roll) … Oatcakes!! These cakes are so incredibly easy, 1 CINNAMON RAISIN SPICE convenient, delicious…and less than 50 calories each! The beauty about these • Prepare as directed above, except add the following ingredients to the bowl in cakes is that they are a great alternative to your regular oatmeal that I’m sure step #2: 2 TB cinnamon, 1 tsp. nutmeg, 1 TB vanilla extract, 1/3 cup raisins, you eat almost every day! In addition, I’ve added a few ingredients to pack stevia (optional). (ADDS approx. 10 calories per cake). these little cakes with a huge fiber punch…kiss those hunger pangs good bye! 2 BANANA WALNUT There are so many options that you have once you bake them, so • Prepare as directed above, except add the following ingredients to the bowl bake a bunch at once and keep them in your refrigerator or freezer in step #2: 2 TB banana extract, ¼ cup walnuts, 1 tsp. cinnamon. (ADDS until you are ready to enjoy them! I’m going to start by giving you the approx. 20 calories per cake). basic recipe and then I’m going to give you 3 of my favorite varieties. 3 SESAME ONION In addition, I’ll give you some ways to eat the oatcakes once they are • Prepare as directed above, except add the following ingredients to the bowl baked. PLEASE be creative and use your favorite seasonings to come in step #2: 3 TB sesame seeds, 3 TB finely chopped (or dehydrated) onion, 1 up with your very own varieties. This is where the fun begins! tsp. sea salt. (ADDS approx. 10 calories per serving).
Ingredients CREATIVE WAYS TO EAT YOUR OATCAKES
1 cup oats, crushed 1/2 c. no-sugar-added applesauce • Make a sandwich! Use 2 oatcakes as the “bread” and fill with eggs, grilled 1/2 cup coconut flour 1 egg white chicken, roasted veggies, nut butter, tuna…whatever your heart desires! 1/2 cup oat bran 1 TB coconut oil, softened • Layer in a bowl with fruit and yogurt like a parfait! 1 tsp. baking powder 1/4-1/2 cup unsweetened almond milk • Crumble on top of your favorite salad! 1/2 tsp. sea salt Ingredients Oven Baked Cherry Pancake 1/2 scoop vanilla protein powder 1/4 cup whole wheat flour 1/4 tsp. baking powder 1 Splenda or stevia packet (or your favorite sweetener) 1/3 cup almond milk 1 whole egg 1/4 cup egg whites 1/2 tsp. lemon juice 1/2 tsp. vanilla extract 1 tsp. coconut oil 10 cherries, sliced in half and pitted
How to Prepare
• Preheat oven to 400 degrees. • Mix protein powder, flour, baking powder and sweetener in a bowl until evenly mixed. • Add milk, eggs, lemon juice and vanilla extract. Whisk until well blended. Set aside. • Coat 8 inch or 9 inch baking pan with cooking spray. Add coconut oil and cherries. • Put in preheated oven for approximately 2 minutes until oil is melted and slightly browned. • Carefully remove pan from oven using mitt and pour the batter over the top of the cherries. • Put back in the oven and cook for 20-25 minutes, or until the entire pancake is puffy, golden brown, and crisp around the edges. Enjoy! Why did I choose cherries for my oven-baked pancake? Cherries are one of the richest sources of anthocyanin’s (of the 150 different flavonoids found in plants, anthocyanins appear to have the greatest antioxidant capacity), containing more than raspberries, blackberries and strawberries. You see, 100% TASTE, 0% GUILT what gives cherries’ their deep red color are actually the antioxidants of this fruit. These rich, red pigments are a type of phytonutrient known as Nutrition Data: flavonoids, which have been linked to a variety of health benefits such as Per serving (serves 1): relieving muscle and joint soreness more quickly, keeping the heart healthy, 350 calories, 28 grams protein, 34.2 grams carbohydrates, 11.3 gram fat as well as reducing inflammation, total cholesterol and belly fat. Sign me up!! What’s even better? Wait until you taste how delicious this pancake is! Ingredients Savory Pumpkin Pancakes 1/4 cup oat flour (can sub whole wheat flour) 3 egg whites 1/2 cup canned pure pumpkin 1/4 cup unsweetened almond milk 1/2 tsp. baking powder 1/4 tsp. each: sage, rosemary salt and pepper, to taste pinch cinnamon 1 TB coconut oil (if you don’t have coconut oil, you can sub for another)
How to Prepare
• In a small bowl, mix together all of the ingredients except for the coconut oil until they are thoroughly combined and a smooth batter is formed. Set aside. • Lightly coat a large skillet with non-stick cooking spray and heat the coconut oil over medium low heat until it is liquid form. Gently grab the handle of the skillet and swirl the oil around to coat the bottom of the pan. • Spoon the batter onto the pan to form three to four pancakes and cook for approximately 3 minutes or until the edges are dry and the batter bubbles towards the center and the bottoms are golden brown. • Flip and cook for roughly another two to three minutes or until the pancakes are firm in the center. Enjoy! It’s pumpkin season! As I’m sure you can already see, there is Pumpkin flavored everything! What better time of year than to share one of my favorite pumpkin recipes, my Savory Pumpkin Pancakes. The beauty about these 100% TASTE, 0% GUILT pancakes is that they are not only delicious and nutritious, but they are so versatile! You can eat them any time of day as a snack, couple them with Nutrition Data: your favorite meat or poultry for a meal, or have them for dessert by adding Per serving (recipe makes 1): some sugar free syrup, yogurt, fruit or honey; the possibilities are endless! 300 calories, 17 grams protein, 24 grams carbohydrates, 15 gram fat - Slim Pickinized - Ingredients
PANCAKE Eggnog Pancake 1/3 cup + 1TB whole wheat flour 1/2 tsp. baking powder 1 TB unsweetened applesauce 1/4 cup egg whites 1/4 cup water FILLING 1 tsp. vanilla extract 1 scoop Vanilla Protein Powder 1/2 tsp. cinnamon (I like the thick consistency of MHP Probolic) 1/4 tsp. nutmeg 1 tsp. rum extract 1/4 cup fat free ricotta cheese 1 TB light butter spread 1 TB sugar free maple syrup, ( plus extra to drizzle on top of finished pancakes) 3 TB unsweetened almond milk or water How to Prepare I’m going to go back to the basics of Alli’s Slim Pickins; the very premise upon which I built this brand. I’m taking a favorite food that is typically • Put all pancake ingredients in a bowl and whisk until batter is smooth, with no deemed “not so healthy” and Slim Pickinizing it to make it so! I will provide lumps. Set aside. you a ballpark estimate of the nutritionals of the original version and compare • Put all filling ingredients in a bowl and mix with a spoon until smooth and it to my version! What we have here is a seasonal favorite that is currently thick. Set aside. being offered for a limited time in a restaurant chain…the Egg Nog pancake! • Coat a small skillet with cooking spray and place on stove over medium heat. If you have seen this in their ads or at the actual restaurant, you would • Pour half of the pancake batter into the skillet. Once the top of the pancake is agree that it looks SO incredibly delicious, BUT it is jam packed with bubbling and the bottom is golden brown (approximately 2 minutes), flip over. excessive calories, sugar and fat! Two sweet pancakes layered around • Once underside of pancake is browned (approximately 2 minutes), remove eggnog cream and smothered in sugar, butter rum sauce and whipped pancake from pan and place on a plate. topping. Sound good? Yes! However you might as well kiss that waist • Repeat this process with the remaining half of the batter. line goodbye! Want to know how can you have your cake and keep that • Once both pancakes are cooked, spread the filling over once pancake waistline too? That’s what I’m here for! I’m going to demonstrate how easy (reserve a small dollop for the top) and place the second pancake on top. it can be to transform typically unhealthy recipes into mouth-watering, waist- • Put reserved filling mixture on top of the second pancake and drizzle with the friendly ones with the same flavor. This is so much fun! ENTER THE SLIM sugar free syrup. PICKINS ZONE! We’re recreating this Egg Nog Pancake and slashing those calories to smithereens! How much? I’m glad that you asked: 100% TASTE, 0% GUILT
Original Egg Nog Pancake / Slim Pickinized Egg Nog Pancake Nutrition Data: Per serving (recipe makes 1): Calories: 1080 / 420 420 calories, 43 grams protein, 41 grams carbohydrates, 9 gram fat Fat: 43g / 9g Carbs: 149g / 41g Protein: 23g / 43g Hot n’ Spicy Stuffed Peppers
Over-stuff’d Avocados
Slim Pickinized Chicken Quesadillas
Loaded Potato Skins
Chicken Florentine Quichettes
Skinny Salmon Sliders
Candied Butternut Squash
Sweet Potato Fries Appetizers, Snacks & Sides Low-Carb Spaghetti (Squash)
Pumpkin Fried Rice
Grilled Romaine Salad
Simply Shredded Asparagus Salad
Kale Chips Ingredients Hot n’ Spicy Stuffed Peppers 2 large bell peppers (red or green) 1.5 tsp. olive oil + 2 TB water 1/4 cup onion, chopped 8 oz. cooked chicken breast, cut into bite size pieces 1/2 c canned diced tomatoes, no salt added 1 TB lime juice 1/2 tsp. each: cilantro, garlic powder, cayenne pepper (more or less depending upon your desired heat), ground cumin 1 packet stevia sea salt, to taste (optional) 3/4 cup cooked brown rice
How to Prepare
• Preheat oven to 375 F • Carefully slice the tops off of the peppers (approximately ¼ inch from top). Remove the seeds. Wrap peppers in aluminum foil and place on baking dish. Put in oven and bake for approximately 15 minutes. How will you celebrate CINCO DE MAYO? Are you thinking: I can’t • In the meantime, heat oil and water in skillet pan over medium heat and add celebrate because it will just ruin all of the effort that I have been putting onion. Cook approximately 5 minutes until onions are tender. Add chicken, into working out and eating clean? Well, throw that idea right out the tomatoes, lime juice, cilantro, garlic powder, cayenne, cumin, stevia, and sea window! Celebrating this Mexican holiday doesn’t need to include salt. Stir well and allow to cook together for 5 minutes. sugary margaritas or greasy foods. Simply grab your friends…crank • Add brown rice to skillet and mix to thoroughly combine all ingredients. up the music… dance, laugh, and work up that appetite for a delicious, Remove from heat and set aside. nutritious meal. Burn baby burn those calories away! Sooo, what will • Remove the peppers from the oven and spoon half of the mixture into each you serve? How about Hot n’ Spicy Stuffed Peppers! You’ll be the hit of the peppers. Return peppers to the oven and cook for an additional 15 of the party with this mouth-watering Mexican inspired meal! Kick up minutes. Enjoy!! the spiciness, according to your liking, to get that metabolism revved even further! It’s time to have some good old fashioned genuine fun! What’s more? You don’t want to spend hours prepping a meal; you want 100% TASTE, 0% GUILT to enjoy quality time with your guests! So you will absolutely love the fact that preparing this meal is so incredibly simple!! The flavor of the pepper Nutrition Data: permeates the chicken and brown rice mixture that is so conveniently Per stuffed pepper (recipe makes 2): holds…couple this with the sautéed onions, tangy tomatoes and heat 264 calories, 27 grams protein, 28 grams carbohydrates, 5 grams fat of the spices and you have a dish that your guests will sweat over! Ingredients Over-Stuff’d Avocado 1 medium Avocado 3 oz. can tuna, drained 1/4 cup each: green pepper, red onion, cucumber - all diced 1/3 cup nonfat Greek yogurt, plain 1 tsp. dijon mustard 1 tsp. lemon juice 1/4 tsp. each: sea salt 1 packet sweetener (i.e. Splenda or stevia) 1/4 cup fresh orange sections, diced
How to Prepare
• Slice Avocado in half, lengthwise (be careful of the pit, it’s big!) Split open and remove the bit. • Scoop out the center of the avocado, leaving about ¼ inch of the fruit all around, and put the scooped out fruit into a bowl. Set the halves aside. • Add tuna, pepper, onion, cucumber yogurt, mustard, lemon juice, salt and What if you could over-stuff your food and under-stuff your belt? Well, it sweetener to the bowl with the scooped out avocado. Mix all ingredients until is with great pleasure that this week I introduce you to Ms. Avocado (or very well blended. Mr., you decide) – love at first sight! (Or should I say bite being that it’s a • Add orange sections and mix gently. pretty ugly fruit on the outside!) Note that I referred to the avocado as a • Scoop half of the mix into each of the Avocado halves. fruit, yes…it is! It’s not a vegetable as some might assume; it is actually part • Put in refrigerator for approximately 10 minutes to slightly chill. (Or wait to of the berry family. The rich, pale yellow-green flesh of the pear-shaped take them out until you’re ready to leave for your picnic!) fruit has a texture likened to a firm ripe banana, smooth and buttery, with • Grab a spoon and eat up! Yum. Enjoy! a faintly nutty flavor. In addition to its’ mouth-watering taste, it is super healthy too! There are 13 vitamins that the body absolutely needs: vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic 100% TASTE, 0% GUILT acid, biotin, vitamin B-6, vitamin B-12 and folate) and avocados naturally contain many of these vitamins. The avocado provides nearly 20 essential Nutrition Data: nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. Per serving (serves 1): While it is true that avocados are high in fat, most of it is monounsaturated 470.5 calories, 32 grams protein, 28.3 grams carbohydrates, – the “good” fat that actually can help to lower cholesterol levels. 25.5 grams fat (good fat!) Now that I’ve gotten you acquainted, let’s make magic happen people and stuff this fruit to the max! That’s right we’re Slim Pickinizing the plain avocado today…I cannot wait for you to taste this dish! What’s even better? There’s no messy cleanup required! Simply enjoy this meal…that’s all you have to worry about! - Slim Pickinized - Ingredients
Chicken Quesadilla 1 tsp olive oil 6 oz chicken, grilled and diced ¼ cup each, sliced: red pepper, green pepper, onion ¼ packet low sodium taco seasoning 2 TB salsa 1 oz shredded low-fat cheddar cheese 1 large low-carb tortilla (9 in)
How to Prepare
• Coat skillet with cooking spray and place on medium-high heat. • Add olive oil and let heat for 20 seconds. • Add peppers and onions and cook for 8 minutes, stirring frequently, until browned and tender. • Add diced chicken and seasoning mix. Stir well. • Remove skillet from heat and pour chicken mixture into a bowl. I’m bringing you a classic appetizer that’s not so friendly on the waistline • Wipe the skillet clean, then re-coat with cooking spray. – the Chicken Quesadilla! I’m sure you’re thinking that there is no way • Place the tortilla in the pan and layer chicken mixture on top and then the this can be made healthy…but oohhh yes, it will be done! It is so easy salsa and then the cheese. to transform typically unhealthy meals into mouth-watering, waist-friendly • Fold the tortilla in half (like an omelette) and let cook for approximately 5 ones. It’s amazing what a few simple tweaks can do! It’s all about creativity minutes on each side, until both sides of tortilla are golden brown and crispy. my friends and I’m excited to provide you with the know-how to do this • Slice into 3-4 pieces. You’ve been Slim Pickinized!! YUM! on your own! Don’t be nervous to re-create some of your favorite recipes once you get the hang of it! You don’t have to suffer in order to eat healthy - it’s all about taste without the guilt. As my trademark proclaims, 100% TASTE, 0% GUILT I will always do my best to deliver to you: 100% Taste, 0% Guilt! Nutrition Data: Per serving (serves 1): Applebee’s® Chicken Quesadilla / Slim Pickinized Chicken Quesadilla 395 calories, 50 grams protein, 24 gram carbohydrates, 11 grams fat
Calories: 1290 / 395 Fat: 90g / 11g Carbs: 90g / 24g Protein: 71g / 50g Ingredients Loaded Potato Skins 4 medium white potatoes, baked 1/2 c low sodium salsa (hot or mild) 1 c chopped tomato 1/2 c chopped green bell pepper 1/4 c each: chopped red onion, chopped chives 1/3 c sliced black olives 1 TB chopped cilantro 1 tsp. each: black pepper, garlic powder, cumin sea salt, to taste (optional) 1/2 c low-fat cheddar shreds 8 oz. grilled chicken, finely diced
How to Prepare
• Slice baked potatoes, lengthwise and scoop out the inside – leaving approximately ¼ inch potato around the skin. (Be creative and find a good use for this potato in another one of your meals!) • Place a piece of tin foil on a cookie sheet and arrange skins on top. Put back “Are you ready for some football?” If you’re a big football fan, or have in the oven and bake at 350 degrees for 10 minutes. a significant other, brother, or son that is, I’m sure this infamous jingle is • In the meantime add tomato, green bell pepper, red onion, chives, black running through your head. Football season is upon us people! If you’re olives, cilantro, black pepper, garlic, cumin, and sea salt to a mixing bowl. not excited, you can guarantee that about 90% of America is! With Mix all ingredients until thoroughly blended. Set aside. that, it’s time to stop excluding yourself from the big old Sunday pigskin • Once potatoes have been in the oven for 10 minutes (to slightly harden/dry gatherings be it to avoid the usually unhealthy offerings or because out before adding the wet ingredients), remove and evenly spoon in the salsa it’s just plain old boring to you. It’s time to join in the festivities! Why? amongst each half. Then, divide the chicken evenly on top of the salsa. Because you get to spend some quality time with some great people! • Next, evenly spoon in the tomato, veggie, and herb mixture from the mixing Ok, want the real reason; the obviously more important reason? Because bowl, ensuring that each half gets the same amount. I’m going to provide you with an absolutely delicious and perfect recipe • Finally, evenly sprinkle on the low-fat cheddar shreds amongst each half. for game day that will just send balls in a perfect spiral!! That’s right; • Put back in the oven for approximately 20 minutes until cheese is fully melted we’re making skins for skins! Eh hem, potato skins for pigskins, that is! and skins are golden brown. It’s game time! These potato skins are the perfect addition to game day with the boys… and girls! They are super easy to eat and the best part is your guests won’t even know that they are healthy! Yes, even you can eat them guilt free! Watch 100% TASTE, 0% GUILT their faces as you sink your teeth into these treats that only appear unhealthy. These snacks have gotten a bad rap because they are typically loaded with Nutrition Data: gobs of cheese, bacon, sour cream, etc. Well, not on my stopwatch! It’s Per skin (recipe makes 8): time to recreate these bad boys into nutritious ones…just leave it up to me! 140 calories, 12 grams protein, 18 grams carbohydrates, 2 grams fat Ingredients
2 tsp olive oil 1/2 cup chopped onion Chicken Florentine Quichettes 1/2 cup chopped frozen spinach, thawed 1/4 cup diced tomato 1 tsp ea: garlic powder, basil 1/2 tsp sea salt 6 oz cooked white meat chicken breast, chopped into small pieces 1 1/2 cup egg whites 6 oz non-fat plain Greek yogurt 1/2 reduced fat shredded Mozzarella cheese 1/4 cup coconut flour
How to Prepare
(makes 6 Quichettes)
• Preheat oven to 350 C. • Spray a 6-jumbo muffin tin with cooking spray, set aside. • In a sauce pan, heat oil over medium heat until melted and then add chopped onion, spinach, tomato, garlic and salt. Cook approximately 5 minutes or until lightly browned and tender. • While the veggies are cooking, put chicken, egg whites, yogurt, cheese, and Not only is this recipe so delicious and unique, but the best part is that coconut flour into a large mixing bowl. Stir well until ingredients are well you can toss these muffin-like quichettes into your bag and eat on the blended. Set aside. go go go! What’s more, you won’t even believe how amazing these • Once the veggie mixture is browned, add to mixing bowl with the egg white smell when baking in the oven! No more grabbing fast food on the run mixture and whisk or stir with spatula until all ingredients are well blended. that can simply destroy that amazing physique that you have worked • With a large spoon, distribute evenly into the 6 muffin cup tins. so hard for in the gym; I’m here to provide a delectable recipe so you • Place in oven and cook for approximately 40 minutes, or until cooked through can eat like a king (or queen) while maintaining your busy schedule! and browned on top. Let cool for 5-10 minutes. Enjoy! My Chicken Florentine Quichettes are basically a whole meal in a lil muffin-like quichette! The fluffy egg whites and chicken, combined with the creamy yogurt and cheese, all seasoned perfectly with a blend of spices and veggies provide a satisfying and hearty meal 100% TASTE, 0% GUILT that you won’t soon forget! Share with your family and friends… Nutrition Data: or freeze for leftovers; they are just as amazing once defrosted! Per serving (1 quichette): 164 calories, 24 grams protein, 8 grams carbohydrates, 4 grams fat Skinny Salmon Sliders Ingredients 12 oz. salmon, cooked 1/4 cup onion, finely chopped 1/2 cup finely chopped frozen spinach, thawed 1 tsp. garlic powder 1/4 tsp. each: sea salt and black pepper 2 egg whites 2 TB coconut flour 1/4 cup cream of rice, uncooked
How to Prepare
• Coat a skillet with non-stick cooking spray and add onion and spinach. Cook on medium heat for approximately 10 minutes or until onions are translucent and mixture is lightly browned. • In the meantime, mash salmon into a puree. You can use a food processor, or the back of a sturdy fork to do so. Put in a large mixing bowl and set aside. • Cook the cream of rice according to the package directions, using just water. Often times the appetizer or cocktail portion of a get together is typically Once cooked, add to the bowl with the salmon. “off limits” to those that are trying to watch their caloric intake (unless, of • Once the onion and spinach mixture is done, pour into the bowl with the course, we’re talking about the veggie platter). You just graciously allow salmon and cream of rice. the pigs in a blanket, bacon wrapped scallops, sliders, etc. pass you by. • Add the garlic powder, sea salt, pepper, egg whites, and coconut flour. Using Sigh. However, when you’re hosting the get together the power is in your your hands (or you can use a spatula if you wish) mash all together extremely hands to create appetizers and meals that not only look and taste delicious, well until a thick dough-like consistency is formed. but also are good for you! Today I’m showing you how to make Skinny • Roll the dough into 12 even balls. If the dough is sticking to your hand, spray Salmon Sliders that will wow your guests…heck, you don’t even have to a little cooking spray on your palms before rolling. tell them that they are actually healthy (wink, wink). With only 70 calories • Re-spray the skillet with non-stick cooking spray and place over medium heat. per slider, you can serve as individual appetizers, a quick snack, or have Add the salmon balls and cook for approximately 6-7 minutes on each side. a few accompanied by some veggies for a delicious and satisfying meal. Remove from heat and enjoy!! Keeping our bodies in shape is hard work…and yes it absolutely does mean making sacrifices when it comes to the foods that we choose to eat! However, the key is to still enjoy the foods that you love by simply recreating them into a healthy version. That’s what I’m here for! I’ll take the guess work 100% TASTE, 0% GUILT away from you and bring you new recipes each and every week! It’s all about being creative with good-for-you foods! As my trademark proclaims, I Nutrition Data: will always do my best to deliver to you: 100% Taste, 0% Guilt! It’s all here Per slider (recipe makes 12): for you and ready to go. Each Alli’s Slim Pickins recipe provides detailed 70 calories, 8 grams protein, 4 grams carbohydrates, 2.5 grams fat ingredients, nutritional information, and step-by-step instructions on how to prepare each mouth-watering meal! Come on, let’s make it happen... Ingredients Candied Butternut Squash 1 lb butternut squash, cut into bite size pieces (approx 1 in.) 1/4 cup nonfat, unsweetened almond milk 2 tsp vanilla extract 2 tsp cinnamon 1/2 tsp nutmeg 1/4 cup sugar free maple syrup 1/2 scoop vanilla protein powder 1/2 tsp sea salt (optional)
How to Prepare
• Preheat oven to 350 degrees. • Put squash into large mixing bowl and add almond milk, vanilla extract, cinnamon, and nutmeg. Toss to coat. • Put squash on a cookie sheet, coated with non-stick cooking spray, and arrange into a single layer. • Bake for approximately 25 minutes, or until squash is tender and lightly Fall is upon us…and with that comes a slew of seasonal flavors! There’s browned. just something about the Fall season that brings such awesome feelings of • Remove from oven and spoon squash into large mixing bowl. comfort and warmth; maybe it’s the pumpkin spice, the apple cider, the • Add maple syrup, vanilla protein powder and sea salt. Gently toss to coat butternut squash, the pumpkin pie…I could go on and on! You’ll start to squash thoroughly. see it everywhere if you already haven’t – restaurant chains offering apple • Last, but not least…eat it up and enjoy! cider, pumpkin spice lattes, spice donuts, apple fritters, roasted squash, pumpkin soup….ok you get the point. The only issue with this is that most (of NOTE: this dish tastes delicious cold too! (just sayin’) course not all) of these offerings are loaded with extra calories and fat from excess sugar, butter, etc. Well, I want you to have the best of both worlds – the wonderful tastes of Fall as well as eating healthy. So, you know what I 100% TASTE, 0% GUILT do best…I’m going to create a recipe that does just that for you! I’m featuring the delicious and naturally low in calorie butternut squash! Nutrition Data: This vegetable is pure awesomeness! You can use it in so many delicious Per serving (recipe serves 4): recipes (swap it for potatoes, yams, etc.) and slash calories without even 71 calories, 3.5 grams protein, 13 grams carbohydrates, 1.5 grams fat trying! I’m swapping yams for butternut squash in this recipe and cutting out the unnecessary butter and sugar that is typically added to this Fall favorite…introducing the Candied Butternut Squash! It is truly so delicious that you’ll have to try to stop yourself from eating the whole recipe! Actually, go ahead, why not? It’s so low in calories – only 70 calories per serving! Ingredients Sweet Potato Fries 4 oz yam – sliced lengthwise into ¼” thick strips 1 tsp olive oil 1T water Pinch of salt and/or cinnamon (optional) to taste
How to Prepare
• Put yams, oil and water in Ziploc bag and shake to coat evenly. • Arrange flat on baking sheet, coated with non-stick cooking spray. • Bake in oven at 375 for 25-30 min (or until deep golden brown) – turning 1x halfway during cooking.
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Nutrition Data: Per serving (Serves 1): 178 calories, 2 grams protein, 32 grams carbohydrates, 5 grams fat.
One of the biggest reasons that people avoid eating fries is due to the high fat content and typically unhealthy method of preparation (it’s certainly not because they don’t taste good!). Well, my recipe below provides the best of both worlds: taste and nutrition! What’s more? They are so simple to make! Ingredients
2.5 cups cooked spaghetti squash (1 small spaghetti squash) - Low Carb - 1 tsp olive oil ¼ cup minced onion Spaghetti Squash salt & pepper, to taste How to Prepare
• Pierce the squash several times with a sharp knife. • Use any of the following methods for cooking: • Bake about an hour in the oven at 375 F • Microwave 10 to 12 minutes, then let stand for 5 minutes or so afterward to finish steaming • Boil for half an hour or so • Slow Cooker/Crock Pot: Put it in with a cup of water and let it go on low all day (8 to 10 hours) • When done, cut in half across the middle (not lengthwise), remove seeds and pulp (use tongs and an oven mitt -- it is HOT) and separate strands with a fork. • Coat a skillet with cooking spray and add 1 tsp olive oil and onion over med-high heat. When onion is tender and slightly browned (approximately 5 minutes), add the prepared spaghetti squash and cook for and additional 5 minutes. Enjoy!
You might have passed the spaghetti squash in your grocery store NOTE: Eat as is, or serve with your favorite marinara sauce. time after time, but never really knew what it was OR how to prepare it. If you are a low-carb lover, you might just deem me as your new “bestie”, as this food is an excellent replacement for pasta. 100% TASTE, 0% GUILT
Nutrition Data: Per serving (serves 2): 50 calories, 1 grams protein, 10 grams net carbohydrates, 0 grams fat Pumpkin Fried Rice Ingredients 1/2 cup brown rice, cooked 1/3 cup canned pure pumpkin 1 tsp. sesame oil 1/4 cup each: onion, celery, and zucchini, finely diced * 1/4 cup frozen edamame beans and carrot mixture (if you can’t find mixed, use 1 TB of each) 1/2 tsp. each: garlic powder, ginger pinch sea salt and cayenne pepper (optional, to your liking) 1 packet stevia (or your favorite sweetener)
*Feel free to make it your own and add whatever veggies that you like.
How to Prepare
• Coat a skillet with non-stick cooking spray over medium heat and heat the sesame oil. • Add the onion, celery, zucchini, edamame, carrots, garlic, ginger, salt, and cayenne and sauté until nice and golden brown, stirring occasionally. • Add the brown rice, pumpkin, and stevia packet and mix well to combine. • Cook for an additional 5 minutes until rice and pumpkin are thoroughly heated. Transfer to a bowl or plate and…Enjoy!
Option: Add diced grilled chicken for some added protein (calories not included)
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Nutrition Data: Per serving (recipe makes 1): How many times do you look at your meal plan and see a small serving 200 calories, 3 grams protein, 36 grams carbohydrates, 5 grams fat of brown rice that you just know is not going to fill you up! Well, it’s time to turn that little serving of rice into a filling and satisfying meal! The best way to do this is by incorporating foods that add volume without a lot of calories. In today’s recipe, I’m giving you a perfect example by incorporating veggies including pumpkin! Yes…pumpkin! Be creative like this with your meals so that you feel satisfied without the temptation to stray from the plan! Ingredients Grilled Romaine Salad 1 head leafy romaine lettuce 1 TB coconut oil ½ tsp. garlic powder pinch sea salt and black pepper 1 tsp. lemon juice
How to Prepare
• Fire up that grill! • Leaving the head intact, cut the hard end off and then slice horizontally every inch or so until the lettuce is fully sliced. • Lay a large piece of aluminum foil, approximately 20in. long on the counter, and coat lightly with non-stick cooking spray. • Place the coconut oil in the center and then place the lettuce on top. • Sprinkle the garlic, salt, pepper, and lemon juice on top of the lettuce. • Fold the sides of the foil up to create a pocket but don’t seal completely. • Put on the grill and grill for approximately 10 minutes or until the leaves are browned (depending upon temperature of your grill, you might need to adjust the time). • Carefully remove the foil from the grill and pour the salad into a bowl. Give it a stir to get the oil and spices evenly distributed. • Top with your favorite meat or veggies and…enjoy! I’m sure you’ve tried many different varieties of salads, but have you ever grilled yours? Yes, literally grill your salad? If not, you don’t know what you’re missing! The flavor of this chargrilled romaine salad is spectacular! 100% TASTE, 0% GUILT It’s truly hard to get the same gratification out of a cold romaine salad again (sorry). The beauty about this salad is that it’s so simple to make Nutrition Data: with only a few ingredients. As you’re cooking up your favorite steak, Per serving* (recipe serves 2): chicken, fish, or veggies, just simply add this to the grill and have a meal 116 calories, 4 grams protein, 7 grams carbohydrates, 8 grams fat in minutes! Also, if you don’t have a grill, you can do this on the stovetop *Note: this does not include any added meat or veggies as well in a large sauté pan. Ok, enough talking let’s get to the recipe! Simply Shredded Asparagus Salad Ingredients
3/4 lb. asparagus, (the thicker the better) 1/4 red pepper, finely chopped 1 TB freshly squeezed lemon juice 2 tsp. Dijon mustard 1 TB + 1 tsp. olive oil 2 TB balsamic vinegar 1/4 tsp. each: onion powder, sea salt (more or less, to taste), ground black pepper (more or less, to taste) 2 TB reduced-fat, grated parmesan cheese
How to Prepare
• Using a sharp vegetable peeler, shave the asparagus into paper-thin slices into a large mixing bowl. Hold the tough ends/stems and shave towards the spear. Throw out the tough end once stalk is shaved down. • Add all remaining ingredients and mix thoroughly.
Serving Suggestions
• As a smaller side dish: accompanying a nice juicy piece of salmon. • As a large main course: topped with tender slices of grilled chicken or fish.
100% TASTE, 0% GUILT Asparagus is a repeat offender on most nutritional plans, but it can get real boring…I know this. With that, I’ve shredded it up to add a Nutrition Data: little variety to our routines! BUT, before we shred away, let me tell Per side dish serving (serves 4): you a little bit about the asparagus. I’ll start out by informing you as 69 calories, 1.4 grams protein, 5.2 grams carbohydrates, 4.8 grams fat to the reason that asparagus makes urine smell (yours doesn’t? well Per main course serving (serves 2): then you’re amongst the lucky that don’t have the gene to break down 138 calories, 2.7 grams protein, 10.3 grams carbohydrates, 9.5 grams fat the chemicals inside the asparagus into their smelly components); it is simply a result of the digestive track breaking down 2 compounds found in asparagus in order to metabolize them: methyl mercaptan and asparagine. Not everyone has this post-asparagus-odor-issue, but if you do...you would just know. OK, fun facts are over let’s get to the recipe. Ingredients - Alli’s Basic - How to Prepare 1 lb bunch Kale 1 TB olive oil Kale Chips • Preheat oven to 250F (or lower)* 1 tsp sea salt • Remove kale leaves from the stem and rinse in water. • Dry the leaves as best you can (use a salad spinner, or do it ahead of time and let air dry on clean kitchen towels). Make sure the kale leaves are very dry after washing. Any moisture left on the leaves will create soggy leaves. • Toss kale with oil and salt in a large bowl. • Place leaves in a single layer on a wire rack over a sheet pan or a parchment lined pan and bake until crispy, about 30-45 minutes for 250F oven or a few hours if your oven has a “dehydrate” function.
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Nutrition Data: Once you eat one, you just can’t stop! Well if we were talking about potato Per approx 2 cup serving (serves 4): chips, I would say that’s a problem. However, it’s not a problem when we’re 90 calories, 4 grams protein, 9 grams carbohydrates, 4 grams fat talking about kale chips! In fact, I encourage it. Kale chips have become all the rage lately, and for good reason. They are absolutely delicious, so healthy (loaded with Vitamins K, A, C), well known for their cancer fighting properties, 3 OF ALLI’S FAVORITE VARIATIONS OF HER BASIC KALE CHIPS AND you can eat almost 2 cups of chips for less than 100 calories! Move over potato chips…a new sheriff is in town (well, you get my point). 1 SOUR CREAM N’ FUNION There are endless ways to season and prepare Kale chips, I’m going to start by giving you the basic recipe, along with some tips to cook the • Prepare as directed above, except add the following ingredients to the bestest kale chips, and then I’m going to give you 3 of my favorite varieties. bowl in step #4: ¼ cup low fat sour cream, 1 tsp ea: dried parsley/apple Hold the applause. PLEASE be creative and use your favorite seasonings cider vinegar, ¼ tsp ea: onion powder/garlic powder, pinch black pepper. to come up with your very own varieties. This is where the fun begins! (ADDS approx. 25 calories per serving).
TIPS FOR BAKING THE BEST OVEN KALE CHIPS 2 ALL BBQ’D UP • Prepare as directed above, except add the following ingredients to the bowl in • Use the lowest temperature your oven will allow (some ovens has a step #4: 2 TB ea: no sodium added tomato paste/apple cider vinegar/water, “dehydrate” function that bakes at 130F). A lower oven temperature 1 packet stevia, 1 tsp prepared yellow mustard, ¼ tsp ea: onion powder/ will dry out the kale without risk of browning the leaves. garlic powder/cayenne pepper. (ADDS approx 15 calories per serving). • Bake your kale on a cooling rack or similar tray so any moisture evaporates instead of “steaming” the leaves. If you 3 SWEET MAPLE CINNAMON don’t have a rack you need to be extra sure the leaves are • Prepare as directed above, except add the following ingredients to the bowl completely dry before placing it on a parchment lined pan. in step #4: 2 tsp cinnamon, 1 tsp vanilla, ¼ cup sugar free maple syrup, 1-2 • If you have finally caved to the kale chip obsession (hello!) consider packets stevia. (ADDS approx 15 calories per serving). getting a food dehydrator for perfect chips every time. Casseroles, Soups & Stews
Green Bean Casserole
Sweet Potato Strudel
Crust-less Turkey Pot Pie
Chicken n’ Butternut Squash Stew
Sweet Potato Lasagna Ingredients
CRISP ONIONS SAUCE 1 large yellow onion, thinly sliced 1 TB Coconut oil 2 egg whites 1/2 lb sliced mushrooms (approx 3 cups) 1/4 cup coconut flour 1 tsp garlic powder pinch sea salt 1/2 tsp EA: sea salt and black pepper 1/4 tsp ground nutmeg Green Bean Casserole 1 lb fresh green beans, 1 cup low sodium chicken broth rinsed and ends trimmed 1/2 cup nonfat sour cream 1/2 cup unsweetened almond milk How to Prepare
NOTE: While onions are cooking in the oven, Prep the green beans.
• CRISP ONIONS: Preheat oven to 475 degrees. Combine the onion, whites, flour and salt in a large Ziploc bag and toss to coat. Spray a cookie sheet with nonstick spray and spread the onions on a single layer on the pan. Bake in the oven until crisp and golden brown for approximately 25 minutes, flipping every 8-10 minutes. Once done, remove from the oven and set aside. Reduce oven temperature to 375 degrees. • GREEN BEANS: while onions are cooking, fill a large pot with water and bring to a boil. Cook the green beans for approximately 5 minutes just to blanch. Immediately drain in a colander and set aside. • SAUCE: Melt coconut oil in a large skillet over medium-high heat and add the mushrooms, garlic powder, salt, pepper, and nutmeg. Cook for approximately 5 minutes, or until mushrooms get tender. Add the chicken broth and cook for 2 minutes. Next, stir in the sour cream and almond milk and cook for 10 minutes to allow mixture to thicken. I’m bringing you a delicious Green Bean Casserole. The woodsy flavor • Remove from heat and stir in the green beans and half of the onions. Pour into of the mushrooms combined with the crisp onions, saltiness of the chicken a casserole dish and top with the remaining onions. Put in the oven and cook broth and hint of sweet nutmeg, swirled together with the creaminess of for approximately 15 minutes until casserole is lightly browned and bubbly. the sour cream and almond milk, smother the tender green beans in this Enjoy! Yum. mouth watering casserole. You’ll forget that you’re eating veggies!
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Nutrition Data: Per serving (serves 4): 171 calories, 9 grams protein, 22 grams carbohydrates, 5 grams fat Ingredients Sweet Potato Streudel 8 oz. raw sweet potato - baked or microwaved 2 TB sugar-free maple syrup 1 tsp. coconut oil 2 tsp. vanilla extract pinch sea salt 2 tsp. cinnamon 1-2 packets stevia (or your favorite sweetener) 6 walnut halves 1 scoop vanilla protein powder
How to Prepare
• Bake or microwave sweet potato until it is soft and tender all the way through. Peel off skin. • Put into a mixing bowl and add coconut oil. Mix well. • Add protein powder and mix thoroughly until smooth. • Next add all remaining ingredients and stir thoroughly to ensure all ingredients are combined evenly. • That’s it! Eat it warm or put in the fridge and eat cold….either way it’s delicious!!
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Nutrition Data: Per serving (recipe serves 2): 200 calories, 12 grams protein, 25 grams carbohydrates, 5.5 grams fat Sweet potatoes consistently show up on your meal/diet plan, so why not jazz them up and make a dessert out of them? That way you can conquer that sweet tooth, while sticking to your plan. Ok, so you might need to pull a bit of protein and fat from another meal… but we’re talking measly calories here for a scrumptious dessert! The sweet potato, sweet maple syrup and cinnamon combined with the salt and savory coconut oil create a taste that is out of this world! Ingredients
Crustless Turkey Pot Pie 1 cup ea, sliced: onion, carrot 3/4 cup celery, finely diced 3/4 cup ea, thawed: frozen edamame beans, yellow corn 1/2 cup unsweetened almond milk 1 can (10 oz.) condensed low-fat cream of chicken soup 1 tsp. ea: thyme, sage 1/2 tsp. ea: black pepper, sea salt (adjust to taste) 1 lb. cooked turkey breast, cut into small chunks 4 pieces light whole wheat bread, toasted and crumbled
How to Prepare
• Coat a large skillet (or large pot) with non-stick cooking spray over medium- high heat. Your stomach rumbles and your mouth starts to water as you reminisce • Add onions, celery, carrots, edamame, and corn. Cook for approximately 10 about Mom’s home cooking during the holidays; you can practically minutes, stirring occasionally, until vegetables are lightly browned. taste it. A smile appears on your face. Why? There are certain foods that • In the meantime, preheat oven to 350 F. you simply associate with “home”. These feelings are irreplaceable… • Once browned, add almond milk, condensed soup, thyme, sage, salt, and it’s the warm, fuzzy feelings that you get with each bite; the sense of well- pepper. Stir to mix well and then let simmer for approximately 5 minutes, or being and satiety that abound as those aromas fill the kitchen; it’s comfort. until mixture starts to boil. However, due to the ingredients often found in these foods (butter, sugar, • Once at a boil, remove skillet from heat, add turkey chunks, and mix cream, etc.), they can certainly add an inch or two to the waistline! thoroughly. Comfort foods are not the healthiest choices, but they are our guilty • Pour the mixture into a casserole dish that has been coated with non-stick pleasures; foods that we enjoy but feel as if we shouldn’t. Often these feelings cooking spray. arise during the Holidays, when comfort foods and family gatherings are • Sprinkle the whole wheat bread crumbs evenly on top. abundant. You may feel torn over the happiness derived from chewing • Put in the oven and bake for approximately 15 minutes, or until the top is every morsel of this delightful food versus the satisfaction from avoiding all golden brown. Remove from oven and let sit for 10 minutes before serving. of these excess calories. That is no way to spend the Holidays! How can Enjoy! we turn these guilty pleasures into guiltless pleasures? Just leave it to me! I’m recreating the decadent Chicken Pot Pie…and since we are going to have so much turkey left over from Thanksgiving, we’re making a healthy 100% TASTE, 0% GUILT Crustless Turkey Pot Pie! We’re swapping some of the heavier ingredients Nutrition Data: (flour, butter) with lighter versions! It’s so delicious I bet your family won’t even Per serving (serves 4): know it’s a healthy version! P.S. If you simply must have the full-fat versions, 325 calories, 42 grams protein, 26 grams carbohydrates, 6 grams fat here are some tips to be more healthful: 1.) eat a smaller amount, 2.) do some extra physical activity to burn the extra calories off, 3.) try replacing a few of the ingredients with lighter ones (i.e. skim milk, low fat cheese, etc.). Ingredients
16 oz. raw chicken breast, cut into bite size pieces 1 TB olive oil 1 medium onion, chopped 2 gloves garlic, minced 1/2 cup each, chopped: green and red pepper 1/2 cup canned diced tomatoes, no salt added Chicken n’ Butternut Squash Stew 2 pkg frozen winter squash, thawed 3/4 cup unsweetened applesauce 1 cup chicken broth, low sodium canned 1 tsp poultry seasoning 1/2 tsp each: nutmeg and ground cumin Salt and pepper, to taste (optional)
How to Prepare
• Heat the olive oil in a medium saucepan over medium heat. • Add chicken and brown about 10 to 15 minutes, or until no longer pink in center. • Remove chicken and put on a plate. • Add onion, garlic, peppers, and tomatoes to pan; sauté on medium heat about 10 minutes, or until browned. • Return chicken to the pan with the vegetable mixture. Add squash, The sweet flavors of the squash and applesauce, combined with the applesauce, broth, and remaining spice ingredients. salty (low sodium) chicken broth, along with the aromatic vegetables • Stir well and bring to a simmer. Cook, partially covered, about 20 minutes, and spices, will leave your taste buds love struck and begging for more! until stew is nice and thick. May this stew bring you warmth, comfort, satiety, and all the flavors of • Serve in your favorite bowl and dig in! Are you in love?? Enjoy! Fall. Just think about sitting around the table enjoying this warm stew with family and friends as you laugh and reminisce, or simply curling TIP: feel free to garnish w/ some parsley or a dollop of light sour cream up with a good book and savoring a large bowl all by yourself! (not included in below stated nutrition) 100% TASTE, 0% GUILT
Nutrition Data: Per serving (serves 1): 276 calories, 27 grams protein, 29 grams carbohydrates, 6 grams fat Ingredients
1 1/2 cups low-fat marinara sauce 2 lb. sweet potato, sliced lengthwise, approximately 1/8” thickness 1 cup low-fat ricotta cheese 1/2 cup egg whites 1/4 tsp. each: sea salt and pepper 1 cup each: mushrooms, onions, red peppers - sliced Sweet Potato Lasagna 2 cups broccoli slaw 1 cup low-fat shredded mozzarella cheese
How to Prepare
• Preheat oven to 350 C. • Combine ricotta cheese, egg whites, salt, and pepper in a mixing bowl. Stir well and then set aside. • Combine sliced mushrooms, onions, red pepper, and broccoli slaw into a separate mixing bowl. Mix thoroughly until veggies are evenly distributed. Set aside. • Layer 1/3 of the marinara sauce (1/2 cup) onto the bottom of a 9”x13” Pyrex pan. Then put a single layer of sweet potato slices to cover the marinara sauce. Then pour 1/2 of the cheese mixture on top of the sweet potato and smooth with a spatula to evenly distribute. Then layer 1/2 of the veggie mixture on top of the ricotta. • Repeat step #4 again, starting with the marinara on top of the veggies, then sweet potato, then ricotta mixture, then veggies. • Use the remaining 1/2 cup of marinara to cover the veggie layer. Lastly I absolutely love being inspired to create unique, delicious and sprinkle the mozzarella cheese evenly on top. healthy dishes. I must thank Whole Foods Market for this Sweet • Cover with a piece of aluminum foil and put in the oven to bake for Potato Lasagna idea. Replacing the noodles with sweet potatoes… approximately 60 minutes, or until sweet potatoes are soft and tender. Remove genius! Changing a few of the ingredients and substituting “lighter” the foil and bake for an additional 10 minutes, or until cheese is golden versions of others and voila! It’s been Slim Pickinized! brown. Enjoy! 100% TASTE, 0% GUILT
Nutrition Data: Per serving (recipe serves 9): 190 calories, 11 grams protein, 28 grams carbohydrates, 4 grams fat Pasta, Pizza & Sandwiches
Slim Pickinized Fettuccine Primavera
Pineapple Turkey Burgers
Buffalo Chicken Pizza
Slim Pickinized Big Mac
Apple Cinnamon Dessert Pizza Ingredients
- Slim Pickinized - 2 tsp olive oil 1/2 cup each: broccoli florets, cauliflower florets, sliced mushrooms, chopped onions, sliced red pepper Fettuccine Primavera 1 large carrot, sliced 2 light swiss cheese wedges (like Laughing Cow) 1/4 cup light ricotta cheese 1/3 cup unsweetened almond milk 1/4 cup fresh parmesan cheese, grated 1 package Shiritaki noodles (or Miracle noodles) 1 serving whole wheat fettucine, cooked ½ tsp of each seasoning: garlic powder, sea salt, black pepper, basil
How to Prepare
• In a large skillet or pot, lightly coated with cooking spray, heat 2 tsp oil over med-high heat. • Add broccoli, cauliflower, mushrooms, onions, pepper and carrot. I’m unveiling the delectably indulgent Fettuccine Primavera! I’m sure you’re • Cook for approximately 10 minutes, stirring frequently, until veggies are thinking that there is no way this can be made healthy…but oh yes, it will tender. be done! It is so easy to transform typically unhealthy meals into mouth- • Add cheese wedges, ricotta, almond milk and parmesan cheese (reserve watering, waist-friendly ones. Yes, the typical fettuccine dish is so thick and approx 1 tsp of parmesan to sprinkle on top once dish is cooked). Stir until all the sauce is so heavy which makes it delicious BUT terrible from a nutritional ingredients are well blended. perspective! ENTER THE SLIM PICKINS ZONE! We’re recreating this and • Cook for approximately 10 minutes, stirring frequently, until all cheeses are slashing those calories to smithereens! How much? I’m glad that you asked. blended and smooth. • Add noodles and seasonings and stir very well. Cook for an additional 5 minutes. Original Fettuccine Primavera / Slim Pickinized Fettuccine Primavera • Evenly distribute 2 portions onto your favorite plates or bowls (or save one serving for a delicious leftover!) You’ve been Slim Pickinized! Calories: 570 / 310 Fat: 36g / 10g 100% TASTE, 0% GUILT Carbs: 44g / 41g Protein: 17g / 14g Nutrition Data Per serving (serves 2): 310 calories, 14 grams protein, 41 gram carbohydrates, 10 grams fat Ingredients
20-oz package extra lean ground turkey 2 TB liquid Aminos (such as Bragg) ¼ cup red bell pepper, chopped ¼ cup red onion, chopped Pineapple Turkey Burgers ¼ tsp ground black pepper 1 tsp thyme seasoning 4 pineapple slices, approx. 1/2 inch thick
How to Prepare
• Preheat the grill to medium-high. • Combine ground turkey, liquid aminos, pepper, onion, black pepper, and thyme in large bowl and mix thoroughly until all ingredients are well distributed. • Divide turkey mixture into 4 equal portions and form into burger patties. • Put on a plate; grab the 4 pineapple slices and head to the grill. • Place the burgers and the pineapple slices on the grill (the pineapple will cook for the same amount of time as the burgers to soften up and get that yummy smoky flavor). • After approximately 8 minutes, flip the burgers and the pineapple slices (the underside should be nice and brown). This sweet n’ salty combo is guaranteed to knock your socks off (I welcome • After approximately 4 minutes, place one pineapple slice onto the top of each all photos to prove this)! I’m combining the sweet taste of pineapple with the burger. lean ground turkey that we have all come to know and love for a flavor that’s • Cook for an additional 3-5 minutes, or until burgers are cooked thoroughly sure to please those taste buds. Grilling is so easy, fun, and the clean up is a and no longer pink in the center. cinch! In addition, there is so much room for creativity and it is a super healthy • Turn off the grill. Using a long spatula, carefully remove the burgers from the way to prepare your food. These turkey burgers are so juicy and flavorful, grill (don’t lose those pineapples!) and onto a plate. Eat ‘em up! Yum!! Enjoy! you won’t want to weaken the taste with a bland old bun, but if you choose to do so – be my guest! As for me, I’m preparing them naked, sans the bread. 100% TASTE, 0% GUILT
Nutrition Data Per burger (makes 4 burgers): 185 calories, 33 grams protein, 9 grams carbohydrates, 2 grams fat Ingredients
Buffalo Chicken Pizza 6” Whole Wheat Pita bread 1/4 cup buffalo sauce 1/4 tsp. each: garlic powder, sea salt, cayenne 3 oz. grilled chicken 2 TB each: chopped: red bell pepper, spinach 1 TB corn 1/4 cup low-fat shredded mozzarella cheese 2 TB low-fat blue cheese dressing
How to Prepare
• Preheat oven to 375ºF • Line a baking pan with a piece of foil and place the pita bread on top and bake in oven for 8 minutes or until lightly browned. • In the meantime, combine buffalo sauce, garlic powder, sea salt, cayenne and chicken in a bowl and mix well. Set aside. • Remove pita from oven and spread chicken mixture evenly over the top of the I absolutely love taking standard foods and stepping it up a notch to pita. produce something totally creative; for instance – pizza! It started out as • Layer the bell pepper, spinach and corn on top. Then drizzle the blue cheese some dough with a little tomato sauce, some herbs, and cheese. Huh, now dressing, followed by the mozzarella cheese. that just seems plain old boring!! You can get anything you want added • Put back in the oven and bake for an additional 8 minutes, or until cheese is to it these days, i.e. meat lovers, veggies, pineapple, ham, etc. Well, let’s fully melted. Enjoy! take that a step further and call out that you can even get basically two meals in one with offerings such as Baked Ziti pizza, Buffalo Chicken pizza, 100% TASTE, 0% GUILT Taco pizza…and on and on and on. Wow! How good do these sound? But, as usual, we avoid such foods due to the excess calories, fat, etc. that Nutrition Data so easily add up! Well, I’m going to bring you a healthy Buffalo Chicken Per pizza (recipe makes 1): Pizza today that tastes amazing but with only a fraction of the calories! 390 calories, 39 grams protein, 35 grams carbohydrates, 10.5 grams fat Ingredients - Slim Pickinized - 4 oz 93% lean ground beef, raw 1 slice low-fat American cheese 2 lettuce leaves Big Mac 6 pickle slices 2 TB chopped sweet onion
SAUCE 2.5 TB low fat mayo 1 TB pickle relish (if you can find the one sweetened with Splenda, use it!) 1 TB sugar free ketchup 1 tsp Dijonnaise 1/8 tsp ea: onion powder, garlic powder, sea salt, paprika 1 packet sweetener, i.e. stevia or Splenda
How to Prepare
• Form ground beef into two thin patties and cook on skillet over medium-high I’m bringing you an American favorite…the Big Mac®! The very thought heat for approximately 10 minutes, flipping halfway through to brown both of this burger probably sends chills down your spine as you cringe with sides, until fully cooked. how unhealthy it is! Yet another part of you tries to stop your mouth from • In the meantime, put all sauce ingredients into a small bowl and mix together watering as you think about the big juicy burgers with that sauce…mmm well. that sauce…and how delicious it could be if it wasn’t packed with those • Split open hamburger bun and put onto a plate. Spread half of the sauce onto excessive calories and fat! Well I’m here to solve this dilemma! I’m going each side of the bun. to demonstrate how easy it can be to transform typically unhealthy recipes • Once burgers are fully cooked, take one burger on put on the bottom half of into mouth-watering, waist-friendly ones with the same flavor. ENTER the bun. Add half of the cheese slice. Then layer 1 TB chopped onion, then THE SLIM PICKINS ZONE! We’re recreating the Big Mac® and slashing 3 pickle slices, then lettuce leaf. Remove second burger from pan and place those calories to smithereens! How much? I’m glad that you asked. on top of lettuce. Repeat process adding half cheese slice, onion, pickles and lettuce. Complete sandwich with the top half of the hamburger bun. Sink your teeth in and…enjoy! Yum! Original Big Mac® / Slim Pickinized Big Mac 100% TASTE, 0% GUILT Calories: 704 / 310 Fat: 44g / 14g Nutrition Data Carbs: 40g / 22g Per serving (serves 1): Protein: 38g / 31g 310 calories, 38 grams protein, 40 gram carbohydrates, 14 grams fat Ingredients
1 small Rome apple (or your favorite baking apple) 1 large pita pocket, sliced in half to separate top and bottom (forming 2 circles) Apple Cinnamon Dessert Pizza
How to Prepare
• Preheat oven to 350°F. • Line a baking sheet with aluminum foil and lay one half of the sliced pita onto it. Spread the coconut oil evenly onto the pita. • In a small bowl, mix the egg whites, yogurt, vanilla extract, whey, cinnamon, stevia, and salt until smooth. I absolutely love taking standard foods and stepping it up a notch to • Spread the mixture evenly onto the pita. produce something totally creative; for instance – pizza! It started out as • Peel and core the apple and slice into extremely thin pieces. some dough with a little tomato sauce, some herbs, and cheese. Huh, now • Arrange the apples over the entire pita and layer until all the apples are used. that just seems plain old boring!! You can get anything you want added Sprinkle some extra cinnamon and stevia on the top (optional). to it these days, i.e. meat lovers, veggies, pineapple, ham, etc. Well, let’s • Bake for 30 minutes, or until the apples are tender and the top is golden take that a step further and call out that you can even get basically two brown. Remove from the oven and let sit approximately 10 minutes before meals in one with offerings such as Baked Ziti pizza, Buffalo Chicken pizza, serving. Slice it up and enjoy! Taco pizza…and on and on and on. Wow! How good do these sound? But, as usual, we avoid such foods due to the excess calories, fat, etc. that so easily add up! Well, I’m going to bring you a healthy Buffalo Chicken 100% TASTE, 0% GUILT Pizza today that tastes amazing but with only a fraction of the calories! Nutrition Data Per pizza (recipe makes 1): 290 calories, 24 grams protein, 33 grams carbohydrates, 7 grams fat Asian Orange Chicken
Low Carb Chicken Parm
Fried Chicken
Slim Pickinized Chicken Cordon Bleu
Brown Sugar Baked Salmon
Meal Plan Makeover: Chicken n’ Rice Cupcakes
Meal Plan Makeover: Almond Encrusted Tilapia Poultry, Meat, Fish Simple Meal Plan: Grilled Chicken Potato Skewers & Veggie Entrees Grilled Fish Tacos Sizzlin’ Southwest Steak Stir-Fry
Surf n’ Turf Kabobs
Stuffed Acorn Squash Ingredients
Asian Orange Chicken SAUCE 3/4 cup water 2 TB lemon juice 1/4 cup rice wine vinegar 3 TB light soy sauce 1/2 packet Crystal Light Orange Sunrise 1 packet Splenda 2 TB brown sugar 1 TB coconut oil 1/2 tsp minced fresh ginger root 1 lb white meat chicken breast, raw, 1 teaspoon minced garlic chopped into bite size pieces 2 TB chopped scallions 2 TB coconut flour 1/4 tsp red pepper flakes 1/4 tsp black pepper How to Prepare
• Put water, lemon juice, vinegar, and soy sauce into a saucepan over medium- high heat. Stir in the Crystal Light, Splenda, brown sugar, ginger, garlic, What happens when you’re hit with a craving for Chinese food? I’m scallions, and red pepper flakes. Bring to a boil. Once boiling, remove from sure a mental struggle ensues in which you try to fight it because you fear heat and set aside. the excessive oil, globs of sugary sauce, outrageous sodium levels, etc, • Coat a large skillet with cooking spray and place over medium-high heat. Add right? Or how many of you miss the good old taste of “real” Chinese food coconut oil and once it fully melts add the chicken pieces. because all you order anymore is steamed chicken and broccoli for all of • Cook chicken until fully browned, approximately 10 minutes, stirring frequently those reasons that I just mentioned? What if I told you that you could have so it doesn’t burn. the best of both worlds; that you can enjoy the taste of the “real” version • Remove the chicken from the skillet and put into a bowl. Add the coconut flour without all of the fat and calories? Yes, you can read that sentence again! and pepper and stir to coat chicken. Set aside. You can enjoy the taste of Chinese food while still being healthy….I’m going • Put the skillet back over medium-high heat and pour the sauce from the to prove that to you with a popular classic Chinese dish - Orange Chicken. saucepan into the skillet. Bring to a boil. This chicken dish is typically fried and smothered in sugary sauce that • Reduce heat to medium-low and add the chicken pieces. adds calories that we just don’t need! I’m redoing this for you right now! • Simmer approximately 10 minutes. Enjoy! You will be amazed at how a few simple tweaks can allow you to enjoy • Optional: garnish with orange slices and scallions before serving. Also, if the classic flavor and still have it be good for you! The sweet orange you’re not watching your carbs, serve over brown rice. Yum! flavor, combined with the tangy rice wine vinegar, a hint of sesame oil, and aromatic spices combine to form a sauce that mimics the real thing! This sauce covers tender chunks of white meat chicken and crisp 100% TASTE, 0% GUILT veggies to create a meal that will leave your taste buds on cloud nine. Nutrition Data Per serving (serves 2): 372 calories, 54 grams protein, 16 grams carbohydrates, 9.5 grams fat Ingredients
(2) 8 oz chicken breasts, raw - Low Carb - 1 egg white ¼ cup unsweetened almond milk ¼ cup Fiber One cereal 1 TB Italian seasoning herb blend Chicken Parm ½ tsp garlic powder ½ cup tomato sauce (w/ approx. 60 calories) ¼ cup low fat mozzarella cheese
How to Prepare
• Preheat oven to 350 degrees Celsius. Coat a small baking pan with cooking spray and set aside. • Add Fiber One cereal to food processor and blend until breadcrumb like consistency (if you don’t have a food processor, you can put in a plastic bag and crush with the back of a heavy spoon). • Put Fiber One crumbs into a Ziploc bag and add the Italian seasoning and garlic powder. Set aside. • In a small bowl, whisk the egg white and almond milk until well blended. • Take one chicken breast and dip both sides into egg mixture then put into Ziploc bag. Repeat with the other chicken breast. Seal then shake the Ziploc bag until both chicken breasts are even coated with the Fiber One mixture. • Place the chicken breasts onto the baking pan and put into preheated oven for 25 minutes, turning once halfway through cooking. • Remove the chicken from the oven and evenly layer half of the tomato sauce then half of the cheese onto each breast. What’s not low-carb about chicken? (you might be asking yourself…). • Put back into the oven and broil (you must change oven temp setting to Broil) Well, good question! There are no carbs in the actual chicken, but that for approximately 5 minutes, until cheese is fully melted. Enjoy! bread coating sure has them! So, what did I do? I replaced the bread coating with a crushed fiber cereal and voila! A low-carb breaded chicken parmesan that is sure to taste as good as the real thing. 100% TASTE, 0% GUILT Nutrition Data: Per serving (serves 2): 360 calories, 67 grams protein, 7 grams net carbohydrates, 7 grams fat Ingredients Fried Chicken 6 oz chicken breast tenders (raw) 1 egg white 1T water 1 tsp coconut oil, melted 1/3 c Fiber One cereal Pinch of black pepper, paprika, salt (optional) to taste
How to Prepare
• Blend fiber cereal & spices in food processor. • Pour blended mixture into Ziploc bag – set aside. • Whisk egg whites, oil, and water. • Dip chicken in egg mixture and then place into the bag. • Seal bag and shake to coat evenly. • Place chicken on baking sheet coated with cooking spray and bake in the oven at 375 for 25-30 min (or until deep golden brown) – turning 1x halfway during cooking. Enjoy! I decided to create a good ol’ comfort food that is extra delicious on a cold day. Typically, our comfort foods (at least my favorites) tend to be rich and high in calories so we avoid eating them in an effort to 100% TASTE, 0% GUILT preserve our waistline that we work so hard to maintain. Well, with a little creativity, I threw that theory right out the window! Now you can Nutrition Data have your comfort food…and eat it too. Sink your teeth into my Fried Per serving (serves 1): Chicken and enjoy every single morsel with a guilt-free conscience! 274 calories, 44 grams protein, 9 grams carbohydrates, 7 grams fat. Ingredients - Slim Pickinized - (2) 6 oz. raw boneless, skinless chicken breast 2 slices low fat ham Chicken Cordon Bleu 2 low fat mozzarella string cheese sticks ½ tsp of each seasoning: thyme, paprika, garlic powder, salt, black pepper Cooking Spray toothpicks
How to Prepare
• Preheat oven to 350 degrees F. • Coat a baking dish with cooking spray. • Put all seasonings in a small Ziploc bag and shake to combine mixture. • On a cutting board, pound chicken breasts to approximately 1/4 inch thickness. Sprinkle both sides of each breast with the seasoning mixture (save a small portion to use later). • Place 1 slice of ham on top of each breast. Pull apart one cheese stick and arrange on top of the ham on one breast. Repeat for second breast. • Roll up each breast tightly and secure with a toothpick. Ode to the Chicken Cordon Bleu: think of the gooey cheesiness that • Place in baking dish, and lightly coat the chicken with cooking spray. protrudes from the middle of a fried chicken breast rolled together with • Sprinkle chicken evenly with remaining seasoning mixture. the smoky taste of ham…delicious, yes!…BUT terrible from a nutritional • Bake for 30-35 minutes, or until chicken is no longer pink. This is delicious on perspective! ENTER THE SLIM PICKINS ZONE! We’re recreating this and its own or served with rice and vegetables (no rice if you’re counting carbs!) slashing those calories to smithereens! How much? I’m glad that you asked. YUM!!!!
Original Chicken Cordon Bleu / Slim Pickinized Chicken Cordon Bleu 100% TASTE, 0% GUILT Calories: 704 / 310 Fat: 44g / 14g Nutrition Data Carbs: 40g / 22g Per serving (serves 2): Protein: 38g / 31g 275 calories, 52 grams protein, 1 gram carbohydrates, 7 grams fat Ingredients
Brown Sugar Baked Salmon 6 oz. raw salmon filet 2 tsp. brown sugar 1 tsp. dijon mustard 1 tsp. apple cider vinegar 1/8 tsp. chili powder pinch of sea salt (optional)
How to Prepare
• Preheat oven to 375 degrees • Mix brown sugar, mustard, vinegar, chili powder and sea salt in a small bowl to form a paste. • Put a piece of tin foil on top of a grill pan (a baking pan or cookie sheet could also be used) and apply a light coat of non-stick cooking spray. • Place the salmon on the foil and spread the brown sugar mixture evenly over the top of the filet. • Bake in the oven for approximately 20 minutes (or until salmon has a golden During family and friends’ gatherings (particularly around the Holidays), brown crust and flakes easily with a fork). there will be plenty of traditional foods that repeatedly show up on the menu. While this is not necessarily a bad thing, these foods are not MEAL TIP always the healthiest choices for us. One example of this type of food : Serve with roasted asparagus and potatoes for a well-balanced meal is the famous Honey Baked or Brown Sugar Ham! Yes it is delicious, but it is often packed with tons of sodium, excess sugar, nitrates, and 100% TASTE, 0% GUILT “stuff”. The good news is that you can still enjoy the conceptual flavors of this dish by simply swapping the food source to a healthier one! Nutrition Data My Brown Sugar Baked Salmon simply replaces the ham with a filet of Per serving (serves 1): salmon, keeps our sugar usage to a minimum while still providing the flavor, 270 calories, 34 grams protein, 9 grams carbohydrates, 11 grams fat and uses spices and other ingredients to add full robust flavor without the excess calories. That’s it! It’s so simple…and so delicious! Hey, perhaps if you were the host and served this dish it just might become the new tradition; now you’re not only impacting your own health in a positive way, but paying it forward to those around you (and those to come) as well! Just a thought… - Meal Plan Makeover- Ingredients
(2) 6 oz. raw Tilapia filet Almond Encrusted Tilapia (you may adjust portion size according to your diet needs) 1 egg white + 1 TB water, beaten together 1 oz sliced almonds, divided into 2 portions ¼ tsp each: garlic powder, black pepper Garnish with parsley and lemon (optional)
How to Prepare
• Add garlic powder and black pepper to egg white mixture and blend together with fork • Put each almond portion into small plastic bag • Dip tilapia filets in egg white mixture and then put in the bag with the You have just received your new diet/meal plan and guess what’s on it? almonds. Seal bag or hold closed with hand and shake/massage to coat the The same food that you have been eating day in and day out for what seems filet like an eternity! Sigh. Well it’s time to turn those growls into grins my friends! • Coat a large skillet with non-stick cooking spray and place over medium- Why you ask? Well all you have to do is get a little creative! Simply use high heat. Place filets into pan and cook for approximately 7 minutes or the foods that are on your plan and throw them together, along with some until golden brown on bottom. Use a spatula and carefully flip the filet over low-calorie/calorie free enhancements, to create some delicious (and yes (do this gently to keep as many of the almonds intact as possible). Cook for sometimes crazy) concoctions! We’re going to enact a meal plan makeover! an additional 7 minutes or until golden brown and fully cooked through the So, there they are: oats, egg whites, tilapia, asparagus, ground turkey, center. Remove from pan and serve with your asparagus. Enjoy! almonds, yams, chicken…need I go on? There are endless ways to combine these staples. Let me first give you a quick glance into some of my Frahncoctions that I like to make when I am bored of eating the same food 100% TASTE, 0% GUILT prepared the same way each day before I introduce the feature recipe • Mix your oats and egg whites together, add some stevia and cinnamon Nutrition Data (you can add your nuts or nut butters here if you have them as well!) Per filet (recipe makes 2): • Mash your tilapia with your spinach, avocado and 258 calories, 41 grams protein, 0.5 grams carbohydrates, 10 grams fat other veggies and make a tilapia salad • Mash your sweet potatoes with your chicken, add some cinnamon and stevia (just try it) • Mix your ground turkey in a skillet with some onions and peppers. Once cooked, add your almonds and eat with a spoon I know that you might be thinking that some of these look a bit crazy, but trust me - they are very tasty!! Ok, so now for the feature recipe… using your tilapia, egg white, asparagus, and almonds we are making a very simple but deeelicious dish – Almond Encrusted Tilapia! Yes it’s healthy, Yes it fits right into your meal plan using those exact ingredients, Yes I’m going to show you how to prepare it in a snap – it’s so easy! - Meal Plan Makeover- Ingredients
1.5 cups brown rice, divided into 1/4 cup portions Chicken n’ Rice Cupcakes 16 oz. raw white chicken breast - finely diced (you may adjust portion size according to your diet needs) 1/3 cup low sodium chicken broth 1/2 cup ea: cherry tomatoes - halved; chopped spinach (or you may use whatever veggies you like) 1/4 cup finely diced onion 2 tsp poultry seasoning (this is a blend of rosemary, sage, thyme, marjoram, black pepper) 2 tsp garlic powder
How to Prepare
• Preheat oven to 350 • Coat a 6 cup muffin pan with cooking spray. Set aside. • In a large bowl, combine chicken, chicken broth, tomatoes, spinach, onion, poultry seasoning, and garlic powder. Stir to mix well. Another Meal Plan Makeover! Let’s face it; there are some foods that are • Scoop ¼ cup brown rice into each muffin cup. Divide chicken mixture evenly just going to repeatedly show up on your meal plan week after week. It’s time into each of the 6 muffin cups and press down with back of spoon to pack to stop fighting it and start having fun with it! I know it can get boring to eat down firmly over the rice. these same foods consistently, but there is a reason that these foods are on • Put in oven and cook for 25-30 minutes, or until top is lightly browned and your plan…they are healthy and nutritious! Usually you will find lots of lean chicken is fully cooked. Remove from oven and let cook for a few minutes protein – such as white meat chicken breast – which is crucial for repairing before serving. Serve with a side salad (optional, calories not included). Enjoy our muscle tissue and building lean muscle, complex carbohydrates – such and savor each one of your meals! as brown rice – which fuels our intense workouts and fills those depleted glycogen stores, and veggies – such as spinach – which are filled with lots of fiber and vitamins to nourish our body and keep things moving appropriately. 100% TASTE, 0% GUILT So, how do you transform these monotonous foods into meal plan powerhouses that you actually look forward to eating time and time again? Nutrition Data Get creative! Let me help you out. This meal fits right into your plan using the Per filet (recipe makes 2): repeated offender meal plan foods, plus adding some low calorie/calorie free 278 calories, 39 grams protein, 25 grams carbohydrates, 2.5 grams fat enhancements to really amp up the flavor! My delicious Chik’n Rice Cupcakes meal is so easy to make and convenient to pack and eat on the go! Don’t be afraid to get experiment and create your own variations…just have fun! Ingredients
6 oz raw white meat chicken breast, cut into bite size pieces - Meals in Minutes- 5 oz baby new potatoes, halved 1/4 cup ea: zucchini, yellow squash, red pepper – cut into bite size pieces 1 TB lemon juice Grilled Chicken & Potato Skewers 1 TB fresh rosemary (if you don’t have fresh, you can use 1 tsp dry) 1/4 tsp garlic powder pinch sea salt (optional) 2 wooden skewers
How to Prepare
• Preheat grill over medium-high heat. • Cut all chicken, veggies, and potatoes into bite size pieces. Put in Ziploc bag and add lemon juice, rosemary, garlic, and sea salt. Let sit for 2 minutes (this can also be done as early as the night before for added flavor…and time saving!) • Take a skewer and alternate chicken, veggies and potatoes until both skewers contain all of the ingredients. • Place skewers on grill and cook for approximately 10 minutes, flipping once halfway through. That’s it! Now enjoy a little time for you!
Who wants to spend hours inside cooking and prepping all of our Varieties: meals? Not me! So, how can you minimize the time it takes to cook, • Use yams/sweet potatoes vs. new potato enjoy the beautiful outdoors, and still eat the same healthy food all at the • Spicy: add paprika and cayenne to the garlic powder same time? Get to grilling and consolidating! Get creative and combine • Asian flare: add 5-spice and ginger to the garlic powder the foods on your meal plan and cook them all together. This means • Italian seasoning: add oregano and basil to the garlic powder less time prepping and more time for YOU! There are endless ways to prepare my Grilled Chicken and Potato skewers, so I will give you a few ALLI’S FAVORITE varieties below my recipe for added enjoyment. The beauty about this Add cinnamon and stevia in place of the garlic powder and omit the rosemary recipe, aside from being super quick and easy, is that it combines the foods that are already on your meal plan (which you know you will be eating day in and day out), so you can prepare and cook a bunch of 100% TASTE, 0% GUILT these all at once and just freeze and thaw as needed! Simplicity is key! Nutrition Data Per 2 skewers (entire recipe): 315 calories, 41 grams protein, 31 grams carbohydrates, 3 grams fat Ingredients
(3) 4 oz. raw tilapia filets (3) low-carb tortillas
MARINADE 1/4 cup lime juice DRESSING 1/4 cup rice wine vinegar 3TB lime juice Grilled Fish Tacos 2 tsp. garlic powder 2TB Olive oil 1/4 tsp. each sea salt and pepper 2TB rice wine vinegar 1 tsp. chili powder SLAW 1/2 teaspoon ground cumin 1.5 cups shredded jicama pinch each sea salt and pepper 1/3 cup chopped red onion 2 packets stevia 1/3 cup chopped red bell pepper (or your favorite sweetener) 2TB chopped cilantro
How to Prepare
• Put raw tilapia filets into a large Ziploc bag and add the marinade ingredients. Seal the bag and gently toss to thoroughly combine and coat the fish. Set aside for 10 minutes. • In the meantime, put all “Dressing” ingredients into a large mixing bowl and stir well to combine. There are so many variations of fish tacos – and some are a lot healthier • Add all “Slaw” ingredients to the bowl with the dressing and stir well to coat. than others! It’s important to check the ingredient description on the menu Set aside. or ask your server…or, you could always make them yourself and take • Heat your Foreman grill or grill pan (you can pan sear if you don’t have a that worry away altogether. “How?” I’m happy you asked! My insanely grill) and cook the marinated filets for approximately 8 minutes (be sure to flip healthy, yet incredibly delicious and low-carb Grilled Fish Taco has all the if you are using a pan) or until fish is fully cooked with a deep golden brown flavors of this Mexican-inspired treat, without any of the guilt! The crunchy crust. jicama covered in the sweet and spicy cilantro lime dressing combines • Arrange the low-carb tortillas onto a plate and put one filet onto each tortilla. with the warm flaky texture of the tilapia all snuggled in a low carb tortilla • Give the slaw a final mix and divide evenly onto each of the three tilapia filets. to create a taste bud explosion (…all for less than 300 calories)! Roll it up and enjoy!
100% TASTE, 0% GUILT
Nutrition Data Per taco (recipe makes 3): 280 calories, 28 grams protein, 13 grams carbohydrates, 13 grams fat Ingredients
3/4 lb. lean beef, cut into strips (i.e. top round, flank steak) 1 cup each: red and green pepper, sliced 1/2 cup onion, sliced 2 cups broccoli Sizzlin’ Southwestern Steak Stirfry 1 tsp. garlic, crushed Spices: 1/4 tsp each: cumin, sea salt, paprika, chili powder 1/2 cup canned black beans, rinsed, drained 2/3 cup tomatoes, chopped 1/4 cup salsa, mild or hot depending upon preference 1/4 cup fat free sour cream 1 packet sweetener (i.e. Splenda or stevia)
How to Prepare
• Spray large skillet or wok with cooking spray. Add peppers, onions, broccoli, garlic and spices. Sauté on medium heat for approximately 6-8 minutes. • Add lean beef and cook for additional 6-8 minutes, or until mixture starts to brown and meat is cooked to your liking. • Gently stir in black beans, tomatoes, salsa, sour cream and sweetener. Cook for an additional 2-4 minutes, stirring occasionally.
Dietary fiber is only found in plant foods: fruits, vegetables, nuts and Portion half of the stir-fry mixture onto a plate (if solo, store the other half for grains, thus making it very easy to fall short of our recommended daily tomorrow/later or share with someone special!). If you are extra hungry or are intake. The average American consumes 12-18 grams of dietary fiber a eating this meal post-workout, feel free to serve over brown rice – but note that day, which is considerably less than the recommended level. The current the below nutritionals do not include rice! For your FYI, a half-cup serving of recommendations suggest that adults should consume 20-35 grams per cooked brown rice would add an additional 110 calories, 2.5g protein, 23g day. Some examples of excellent sources of fiber include: oats, bran, carbs, 2g fiber, 1g fat. Eat up while it’s hot! beans, broccoli, and berries. With all the benefits that fiber provides, what better time to start incorporating into your diet than now! My 100% TASTE, 0% GUILT Sizzlin’ Southwestern Steak Stir-fry has 9 grams of fiber per serving! Nutrition Data Per serving (serves 2): 410 calories, 43 grams protein, 33 grams carbohydrates, 12 grams fat, 9 grams fiber! Ingredients
MARINADE ¼ cup each: Bragg Liquid Aminos, lemon juice, water Surf n’ Turf Kabobs 1 TB Flax oil 1 TB dijon mustard ½ cup unsweetened apple sauce 1 tsp. each: parsley, garlic powder
KABOBS 4 wooden skewers ½ lb. chicken breast, raw - cut into 2 in. cubes ½ lb. top sirloin, raw - cut into 2 in. cubes 4 large shrimp, raw, peeled 1 each: red, green, yellow pepper 1 small onion ½ cup cherry tomatoes
How to Prepare
• MARINADE: Blend all ingredients together in food processor or blender for 30 Grilling is so easy and fun…plus, the clean up is a cinch! What’s more? seconds. Set aside. It is a super healthy way to prepare your food because you don’t have • KABOBS: Put cubed chicken into one Ziploc bag and the sirloin in another. to cook with oils or a ton of added flavorings, as the grilling alone gives Pour ½ of the marinade into each of the bags. Seal bags and shake to coat a tremendously fantastic flavor. My Surf n’ Turf kabobs feature a variety chicken/meat thoroughly. Put bags in refrigerator for 4 hours (even better to let of chicken, steak, and seafood! The beauty about this recipe is that you sit overnight)! can use it as a base for the “how-to” and then can switch it up, using • After marinating time has passed, fire up the grill! whatever meats or veggies you wish! I have also provided some helpful • Cut up vegetables into 1 in. chunks. Clean shrimp and put 2 each onto 2 tips for grilling safely – especially if you’re new to this grilling thing: paper plates. Remove bags from fridge and divide meat and chicken evenly onto the 2 plates. Arrange meat & veggies onto skewers, alternating meat and TIPS FOR GRILLING SAFELY veggies –each portion should fit onto 2 skewers. Place skewers onto grill for 15 min, or until cooked – turning once. • Propane and charcoal BBQ grills must only be used outdoors • Position the grill well away from siding, deck railings TIP: Serve Kabobs on top of brown rice or a large garden salad if you’re and out from under eaves and overhanging branches. watching your carbs! Enjoy!! • Place the grill a safe distance from lawn games, play areas and foot traffic. • Keep children and pets away from the grill area 100% TASTE, 0% GUILT • Never leave your grill unattended. Nutrition Data Per 2 skewers (recipe serves 2): 390 calories, 53 grams protein, 16 grams carbohydrates, 12 grams fat Ingredients
2 tsp. coconut oil 2 TB dried cranberries 1/3 cup quinoa 1/2 tsp. cinnamon Acorn Squash Stuffing 2/3 cup low sodium vegetable broth 1/4 tsp. poultry (or you can use water) seasoning 1/4 cup onion, finely diced pinch of nutmeg 2 TB diced carrot, finely diced 1/4 tsp. salt 2 TB celery, finely diced 1/8 tsp. pepper 1/3 cup unsweetened applesauce 1 packet stevia
How to Prepare
• Preheat oven to 375 degrees. • Line a baking tray with aluminum foil, set aside • Cut squash in half with a large sturdy knife (be careful, as it can be tough to cut through the stem). • Scoop out all of the seeds and stringy pulp with a spoon. • Put 1/2 TB of coconut oil into each squash half and place onto the baking tray. • Bake for approximately 45-50 minutes, or until the squash is tender when pierced with a fork. • In the meantime, rinse the quinoa and cook according to package directions. Note: I prefer using vegetable broth in place of water as it gives more flavor, but that is up to you. • While the acorn and quinoa are cooking, coat a skillet with non-stick cooking spray and add the onion, carrot, and celery. Cook on medium heat for approximately 5 minutes, or until vegetables are tender and lightly browned. Turn off heat. • Once the quinoa is cooked, fluff with a fork and then add applesauce, cranberries, cinnamon, seasoning, nutmeg, salt, pepper, and stevia. Mix well until ingredients are thoroughly combined. • Remove the squash from the oven and scoop half of the quinoa mixture into Whether it’s the holiday season or not, why not offer an alternative to the each squash half. traditional bread stuffing! As you prepare your holiday or plain old dinner • Grab a fork and … Enjoy! menus, perhaps you can lighten some of the dishes up (of course we all can allow an indulgence from time to time!) However, if you’re reluctant to eat the typically heavy traditional bread stuffing or have some guests or 100% TASTE, 0% GUILT family members that would like a vegetarian or gluten free option – I’ve got just the recipe for you! So move over turkey stuffing and create some Nutrition Data room for my meat-free, vegetarian, gluten-free Stuffed Acorn Squash! Per Squash half (recipe makes 2): 270 calories, 6 grams protein, 49 grams carbohydrates, 5.5 gram fat 10-min Oatmeal Raisin Cookies
Lemon Vanilla Soufflé
Peanut Butter Cookie Dough Balls
Slim Pickinized Candy Apple
Patriotic Parfait
Sweet Tooth Avocado Lime Popsicles Banana Orange Sorbet Blueberry Cheesecake Roundups Berry Nutty “Ice Cream” Carrot Cakesters Chocolate Avocado Mousse Devil’s Food Mug Cake Hauntingly Light Mocha Caramel Pudding Frosted Pumpkin Cupcakes Light Red Velvet Ice Cream Inside Out Baked Apple Pie Dairy Free Mint Choco Chip Smoothie Key Lime Pie Cookies n’ Cream Shake Pro Cake Pops Pumpkin Pie Smoothie Strawberry Shortycakes Rockin’ Raspberry Flax Frappe Ingredients
FILLING Blueberry Cheesecake Rounds 1 cup low fat cottage cheese, whipped 1 cup fat free cream cheese, softened 2 egg whites 1 scoop vanilla protein powder 1/4 cup coconut flour 1/2 cup blueberries 1 tsp lemon extract 3 packets sweetener (stevia or Splenda)
CRUST 1 cup Fiber One, ground into breadcrumb consistency 1 egg white 2 tsp coconut oil, softened 1 TB unsweetened applesauce 1 tsp vanilla extract TOPPING 1/2 tsp sea salt (optional) 1/3 cup sugar free blueberry preserves
Feel good about eating dessert! Yes, you can read that again! As health enthusiasts, a guilt association has developed with the act of eating dessert How to Prepare due to the usually high calories, sugar and fat that exists in many of them. However, treating yourself to dessert doesn’t have to be a bad thing! As a • Preheat oven to 350° matter of fact, you should! Why? Eating dessert is a treat; it tastes good, • CRUST: Put Fiber One crumbs, white, coconut oil, applesauce, vanilla, and salt makes us smile, nourishes our soul, and quite frankly provides pleasure in a bowl and mix until crumbly. Divide evenly and press onto bottom of 6-cup and satiety. I bet you’re agreeing with all of this but still fearing those muffin pan coated with non-stick cooking spray. Put in oven and bake for 6 calories. So, how do you have the best of both worlds? Eating a delicious minutes. Remove from oven to cool. dessert without the “bad” ingredients and all those excess calories? Leave • FILLING: Combine all ingredients except blueberries into a large mixing bowl that part up to me! I have recreated a version of Blueberry Cheesecake… and beat until smooth (if you don’t have electric mixer, you can use a spatula, for 150 calories!!! In fact, you can even eat this right before bedtime! but be sure to stir until smooth and creamy). Gently stir in blueberries. Scoop equal amounts over the cooled crusts and smooth with back of spoon to evenly KICK TO THE CURB / SLIM PICKINIZE distribute in cups. Full Fat Cheeses / Fat Free Cheeses • Put in oven and cook for approximately 20 minutes or until tops are lightly Sugar / Stevia golden brown and toothpick inserted in center of cheesecake comes out clean. Egg Yolks / Egg Whites • Remove from oven and spoon 1 TB of preserves over each cake. Let cool at least one hour. Best when chilled. Enjoy!! The key to this recipe is swapping the full fat cheese with fat free/low fat cheese, sugar with stevia/Splenda, egg yolks with egg whites, regular flour 100% TASTE, 0% GUILT with coconut flour, and the butter in the crust with apple sauce! You won’t miss the original ingredients one bit! The best part about this is they are baked Nutrition Data in a muffin pan, so the individual servings are ideal for portion control! Per cheesecake round (serves 6): 152 calories, 17 grams protein, 15 grams carbohydrates, 3 grams fat Ingredients
3/4 cup oat flour (or you can use regular oats and grind them into flour) 1/2 cup coconut flour 1TB baking powder 1/2 tsp. sea salt 1 TB cinnamon 1/2 tsp. nutmeg Carrot Cakesters 1/2 tsp. ginger 8-12 packets stevia, Splenda, or favorite sweetener 1 cup egg whites, lightly beaten 1 cup grated carrots 1 TB coconut oil, melted 1/2 cup unsweetened applesauce 1/4 cup nonfat, unsweetened almond milk 2 TB vanilla extract
How to Prepare
• Preheat oven to 350 degrees. • Spray a 12 muffin tin (or (2) 6 muffin tins) with non-stick cooking spray. Set aside. • In a large bowl mix oat flour, coconut flour, baking powder, salt, cinnamon, nutmeg, ginger, and sweetener together until well blended. • In a separate bowl, whisk together egg whites, carrots, coconut oil, apple sauce, almond milk and vanilla until well blended. • Add the egg mixture to the dry ingredients and mix well until just blended Even your kids will love my Carrot Cakesters! Of course the occasional (don’t over mix). treat is not a problem, as we don’t want to deprive our kids, but let’s have • Spoon the mix evenly into each of the 12 muffin cups. a healthy treat to offer in place of all of those sugar-filled goodies: My • Bake for about 25 minutes, or until knife inserted into the center of the muffin cakesters are perfect snacks that satisfy our sweet tooth, the healthy way! comes out clean. Enjoy! 100% TASTE, 0% GUILT
Nutrition Data Per serving (1 cakester): 63 calories, 4 grams protein, 7 grams carbohydrates, 2 grams fat Ingredients
Devil’s Food Mug Cake 1 scoop CHOCOLATE casein protein powder (ensure casein for cake-like consistency) 2 TB. unsweetened cocoa powder 4 tsp. coconut flour 2 tsp. instant coffee granules 1/2 tsp. baking powder 1 packet stevia 2 egg whites 3 TB. unsweetened almond milk
How to Prepare
• Spray all sides of a mug (or your favorite microwaveable cup) with non-stick cooking spray. This will help the cake to form its shape as well as prevent sticking. Set aside. • Put egg whites and almond milk in a bowl and fluff with fork. • Add all remaining ingredients and mix until ingredients are well blended. • Pour cake batter into the mug (make sure you get it all in there or you just lose precious bites of cake). The chocolate cravings kick in and your getting bored with chugging • Microwave for 1 minute or until cake is firm in the center. You can either let down a quick protein shake. Well, now you can enjoy a cake with cool or eat it while it’s hot. Enjoy! only adding a few more ingredients to the protein powder. Too good to be true? Try it and see how easy and delicious this is! Better yet, 100% TASTE, 0% GUILT there is no baking required as it only takes minutes to prepare in your microwave. I prepared a Devil’s food mug cake (with angelic nutrition) Nutrition Data so kick those cravings to the curb and enjoy every last bite! Per cake (recipe makes 1): 204 calories, 32 grams protein, 10 grams carbohydrates, 4 grams fat Ingredients
1/3 cup canned pure pumpkin 1 small banana, mashed FROSTING Jumbo Frosted Pumpkin Cupcakes 2 TB unsweetened applesauce 1/2 scoop vanilla protein powder 3 TB avocado 1/4 cup nonfat Greek yogurt 3 egg whites, lightly beaten 1/4 cup reduced fat cream cheese 1 tsp. vanilla extract 3TB granulated stevia 1 cup whole wheat flour, sifted (or your favorite sweetener) 1 tsp. baking powder 1 tsp. vanilla extract 1 tsp. cinnamon 1/2 TB pumpkin pie spice (or substitute with 1 tsp. cinnamon, 1/4 tsp. nutmeg, 1/4 tsp. ginger) 3TB granulated stevia (or your favorite sweetener) 1/4 tsp. salt
How to Prepare
• Preheat oven to 350 degrees • Put a baking cup into each mold in a 6-cup Jumbo muffin pan. Set aside. • In a large mixing bowl, blend pumpkin, banana, applesauce, avocado, egg whites, and vanilla until smooth and fluffy. Add whole wheat flour, baking powder, cinnamon, pumpkin pie spice, stevia, and salt and mix until a smooth batter is formed. • Evenly scoop the batter into each of the 6 cups and bake in the oven for approximately 30 minutes, or until a knife inserted in the center of the cupcake comes out clean and the tops are golden brown. • While the cupcakes are in the oven, put frosting ingredients into a mixing bowl and whip until the frosting is smooth and fluffy. Set aside. • Remove cupcakes from oven and let cool on a wire rack. Once cool, frost each cupcake and…Enjoy!
Whether you’re looking to bake a seasonal goodie for a family gathering or just want to eat a healthy treat for yourself to enjoy, then I have got the 100% TASTE, 0% GUILT perfect recipe for you! These Jumbo Frosted Pumpkin Cupcakes are so flavorful, moist and satisfying with a savory frosting that will make it hard Nutrition Data to eat just one (even though they are huge!). The best part is they have only Per Jumbo cupcake (recipe makes 6): 135 calories and 2 grams of fat per cupcake so, go ahead and have another 135 calories, 8 grams protein, 22 grams carbohydrates, 2 gram fat one (or be generous enough to share the mouth-watering goodness)! Ingredients
2 large Rome apples, washed (or your favorite baking apple) 1/4 cup oats 2TB coconut flour Inside-Out Baked “Apple Pie” 1/2 tsp. baking powder 1 tsp. cinnamon 2 packets Stevia 1/8 tsp. sea salt 1/2 cup egg whites 1 teaspoon vanilla extract 2 tsp. coconut oil
How to Prepare
• Preheat oven to 375°F. • Boil a pot of water (to be used later to fill the bottom of the baking dish). • Remove apple cores leaving 1/2 inch of flesh around all sides, including the bottom of the apples. (If you don’t have an apple corer, use a knife to cut out stem and then the core and then use a spoon to dig out the seeds.) • In a small bowl, combine oats, flour, baking powder, cinnamon, stevia, and salt. Mix well. Add egg whites and vanilla to the mixture and stir well. Set aside. • Place apples upright in a baking pan. • Evenly scoop half of the filling mixture into each of the apples. Top each with 1 It serves us well to think “outside the box” as this can lead to different tsp. of coconut oil. perspectives, forced creativity, and can open doors that you never knew • Add boiling water to the baking pan until there is approximately 1/4 inch of existed; I constantly do this when it comes to cooking. Now, what if I were water in the pan. to think “inside out”? Hmmm. Well, I did just that and it led me to create • Bake for 40 minutes, or until tender and golden brown. Remove from the oven this recipe! Introducing to you…Inside-Out Baked Apple ‘Pie’! This dessert and let sit approximately 10 minutes before serving. Enjoy! is so incredibly delicious, so healthy, so simple, and so darn pretty to look at you will hesitate taking a bite (ok who am I kidding, you’ll devour it after just one taste!) The hot, tender apple surrounds a combination 100% TASTE, 0% GUILT of cinnamon, egg whites, oats, and coconut flour to form a perfect center crust. This dish is worth sharing with your family and friends! Nutrition Data Per apple (makes 2): 235 calories, 10 grams protein, 36 grams carbohydrates, 6 grams fat Ingredients CRUST 1 1/4 cup graham crumbs FILLING 1 egg white 3 oz package sugar free lime gelatin 2 TB unsweetened apple sauce Key Lime Pie Delight 1/2 cup unsweetened 1/2 tsp sea salt coconut OR almond milk 1/3 cup nonfat plain greek yogurt 1 1/4 cup fat free whipped topping MERINGUE (like Cool Whip) 3 large egg whites 1 scoop vanilla protein powder 1/3 cup granulated stevia or Splenda 1/3 cup granulated sugar 1/4 tsp cream of tartar How to Prepare 1 tsp vanilla extract
• Preheat oven to 350° • CRUST: Put graham cracker crumbs, salt, applesauce, and egg white in a bowl and mix until crumbly. Press onto bottom and sides of 9-in round pan coated with non-stick cooking spray. Put in oven and bake for 8 minutes. Remove from oven to cool. • FILLING: Heat milk in sauce pan until hot, but not boiling. Put gelatin mix into mixing bowl, pour the hot milk over gelatin and mix until gelatin is fully dissolved. Stir in yogurt until fully blended. Set in fridge to let cool approximately 10 minutes. Remove from fridge and stir in whipped topping There’s just something about Key Lime Pie that makes me happy! It brings and protein powder until smooth and well blended. Scoop and spread evenly back vivid memories of warm weather, the Florida Keys, and the delicious over the cooled crust. Set aside. creamy citrus taste! There are so many variations of the Key Lime pie (even • Adjust oven temperature to Broil setting in the Keys where it supposedly originated); some have meringue topping, • MERINGUE: Beat egg whites and cream of tartar in a mixing bowl with an some without, some with crust, etc. However, one thing is unanimous – electric mixer on medium speed until soft peaks form. Gradually add Splenda/ they are usually loaded with sugar and fat. So, how can you still savor the sugar and continue mixing until the egg whites are glossy and hold stiff peaks. beautiful taste without the guilt? You guessed it! That’s where I step in! I Blend in vanilla. have recreated yet another version of the Key Lime Pie that won’t ruin that • Spread meringue over top of pie filling, be creative and decoratively swirl waist line…for less than 200 calories!!! The key (no pun intended) to this peaks on top! Put in oven and broil until meringue is lightly browned on recipe is swapping the condensed milk, egg yolk and sugar filling with top, only 30 seconds to 1 minute. Watch carefully to ensure that this doesn’t coconut milk and lime gelatin, and the butter in the crust with apple sauce. burn! Remove from oven and put in fridge to fully set, approximately 2 hours. Garnish with lime slices and grated lime rind (optional). Enjoy!! KICK TO THE CURB / SLIM PICKINIZE
Condensed Milk / Coconut/Almond Milk 100% TASTE, 0% GUILT Yolks/Filling / Gelatin Butter / Apple Sauce Nutrition Data Per slice (serves 6): 194 calories, 10 grams protein, 33 grams carbohydrates, 2.5 grams fat Ingredients
3/4 c. whole wheat flour 2 scoops vanilla protein powder 1/2 c. oats 1/3 c. water (more or less Pro Cake Pops 1/2 c. ground flaxseed depending upon protein used) 1 tsp baking powder 1 TB cinnamon 12 popsicle sticks (can use 1/2 tsp sea salt bamboo skewers, just cut them in 1/2 c. no-sugar-added applesauce half) 4 egg whites 1 TB vanilla extract 1/2 c. water 1/3 c. canned pumpkin 1 TB coconut oil 2/3 c. granulated Splenda/Stevia
How to Prepare
• Put flour, oats, flaxseed, baking powder, cinnamon, sea salt, applesauce, whites, vanilla and water in a large microwaveable safe bowl and mix until thoroughly blended. Microwave on full power for 5-6 mins or until “cake” is raised and fully cooked in the middle. • Take a big fork (or a mashed potato masher works really well) and chop up the cake into a crumb-like consistency. Add pumpkin coconut oil and stevia/ I’m sure you’ve seen them all over the place, including places such as splenda and mix until dough is formed. Starbucks…Cake Pops! They are so scrumptious looking with all of the colors • Evenly scoop (approx one heaping TB) of dough into your hands and roll like and flavor combinations. However, what you don’t see is what’s under the a meatball until round doughballs are formed. Place on a large plate and pastel pink, blue, white, yellow coatings do you? Well, that’s a good thing! insert the stick in the middle. Set aside and let completely cool (the fridge is These little cake pops contain sugar, butter and empty calories! Sigh. Another best). tempting treat that you’ll have to avoid…until now! I’m going to recreate • Mix protein with just enough water to form a liquid paste (make sure it’s thin these tasty little works of art into a healthy version! These cake pops can be enough for pops to be dipped and coated, but not too thin or watery which made a bunch at a time so all that you have to do is freeze them and defrost will not coat the pops). Dip the cooled pops in the protein paste and put back as needed for a quick and tasty treat – even on the go! What’s more? Kids on sheet. Place in fridge for at least 20 minutes to set. Enjoy! love them too! These pops give you all the flavors of a dessert without all the calories. They are fantastic treats to satisfy your sweet tooth craving at just *Have some fun and dip in some rainbow sprinkles (this will only add about 15 the perfect size! The moist cake-like dough, combined with cinnamon and cals) – go ahead! covered in a special sweet vanilla coating brings a taste you won’t soon forget…nor will you want to! And….they are high in protein, low in sugar 100% TASTE, 0% GUILT and fat! Oh yeah, did I mention – they are less than 100 calories per pop! Nutrition Data Per cake pop (recipe makes 12): 99 calories, 7 grams protein, 11 grams carbohydrates, 3 grams fat Ingredients
Sweet Strawberry Shortycake 1 cup sliced strawberries
FILLING SHORTYCAKES 6 oz container fat free 2/3 cup quick oats, dry unsweetened greek yogurt 1/2 cup egg whites 1/2 cup fat free Cool Whip 1 TB vanilla 1.5 scoops vanilla protein powder 1/2 scoop vanilla protein powder 1 pkt stevia or Splenda 1/4 tsp sea salt
How to Prepare
• Preheat oven to 350 C. • Combine oats, egg whites, vanilla, protein powder, and salt in mixing bowl. Whisk together well with fork. Spoon evenly into 6-cup muffin pan, lightly sprayed with non-stick cooking spray. Put in oven and bake for approximately 10-15 minutes, or until “cakes” are firm and lightly browned. Remove from oven and set aside to cool. • While cakes are baking, combine yogurt, cool whip, protein powder, and stevia in mixing bowl. Whip together well with spatula or spoon until smooth and creamy. Set aside. • Grab a bowl! Layer 3 cakes, half of the yogurt mixture and half of the strawberries until you have a strawberry shortycake stack! Grab a spoon and Did you have an opportunity to celebrate Valentine’s Day? I hope so! I mean dig in…Yum! (Save the other half for later) who doesn’t love Valentine’s Day? What we don’t love are all of those excess calories, sugar, and fat that comes with the sweets that many people offer as gifts on this day! Well, you can share my Sweet Strawberry Shortycakes 100% TASTE, 0% GUILT with your sweetie (or yourself) any day…without the guilt!! It’s so much more rewarding and enjoyable to indulge in a dessert that won’t destroy all that Nutrition Data hard work that you put into the gym. The juicy strawberries, combined with Per stack (recipe makes 2 stacks): the sweet creamy filling, layered between the chewy shortycakes create a 335 calories, 37 grams protein, 37 grams carbohydrates, 4 grams fat dessert that will knock your socks off but keep those waist buttons intact! Ingredients
3/4 cup oats 1/4 cup coconut flour - 10 Minute - 3/4 cup vanilla protein powder (casein) 1 TB cinnamon Pinch of sea salt Oatmeal Raisin Cookies 1 packet stevia (or your favorite sweetener) 1/3 cup unsweetened applesauce 3 egg whites 1 tsp. vanilla extract 1/4 cup raisins 2 TB crunchy peanut butter, softened water (depending upon the protein powder used, you might need to add some water if the dough is too crumbly)
How to Prepare
• Preheat oven to 375° • Coat a cookie sheet with non-stick cooking spray and set aside. • In a mixing bowl, combine applesauce, egg whites, vanilla extracts, raisins, and peanut butter; mix well. • In a separate large mixing bowl combine oats, coconut flour, protein powder, cinnamon, salt, and stevia; mix well. There’s just something about warm cookies fresh out of the oven that warms • Add the dry ingredients to the bowl with the wet ingredients and stir until the my heart! Often health enthusiasts will avoid making them because they mixture is well blended and a dough is formed. either don’t know how, think it’s too time consuming, only see recipes that are • Scoop your dough into even portions onto the cookie sheet. loaded with excess fat and sugars…well, it’s time to erase all of these thoughts • Bake for 10 minutes. and get to baking! Why? I’m bringing you a delicious Oatmeal Raisin Protein • Remove cookie sheet and let set for 10 minutes before moving to a wire rack cookie that takes only 10 minutes to bake and has only 100 calories! to cool. Enjoy!!
100% TASTE, 0% GUILT
Nutrition Data Per cookie (recipe makes 10): 100 calories, 9 grams protein, 10 grams carbohydrates, 3 gram fat Ingredients
Vanilla Lemon Souffle 1 cup egg whites 2 whole eggs 1/2 cup unsweetened almond milk 3TB lemon juice 1/2 cup vanilla protein powder
How to Prepare
• Preheat oven to 375 degrees. • Coat 3 soufflé cups (you can use a muffin pan if you don’t have soufflé cups) with non-stick cooking spray. • Blend or whisk together egg whites, eggs, almond milk, and lemon juice until foamy. • Add in protein powder and blend well until fully mixed and frothy. • Fill each soufflé dish to the top, and smooth with a spatula. • Bake until soufflés rise, are firm in the center, and golden brown on top (approximately 20 minutes). As always…enjoy! Soufflés are typically high in fat and calories, but they don’t have to be! Especially not when you prepare them on your own using a few simple ingredients…only 4 to be exact! This dish is so light, simple 100% TASTE, 0% GUILT and refreshing and it’s super easy to make! You can enjoy for dessert, breakfast, as a snack….any time of the day really. What’s even better is Nutrition Data that any leftovers even taste great right out of the fridge. My Vanilla Lemon Per soufflé (recipe makes 3): soufflés will leave you deliciously satisfied without any of the guilt! 152 calories, 27 grams protein, 2 grams carbohydrates, 4 grams fat Ingredients
2/3 cup oat flour, sifted Peanut Butter Cookie Dough Balls 1 cup coconut flour 1 cup vanilla protein powder 1/2 cup unsweetened applesauce 1/2 teaspoon sea salt 1 TB vanilla extract 3 TB peanut butter 1 tsp. lemon juice Your favorite sweetener (i.e. stevia, Splenda), to taste (optional) Extra protein powder to dust
How to Prepare
• Put applesauce, sea salt, vanilla extract, peanut butter, and lemon juice into a large mixing bowl. Stir well. • Add flours and protein powder and mix well until a thick dough is formed (you might want to use your hands for this one!) • Take a heaping TB of dough and roll between your palms to form a ball. WHY? Because sometimes you just want to pop a quick sweet treat Sprinkle with protein powder to dust and place on a large platter or cookie in your mouth…so push that candy aside and reach for your protein sheet. packed PB Cookie Dough Balls! These delicious no-bake treats are loaded • Put in the fridge to set (or place in the freezer to save and eat for up to 6 with protein and fiber to provide a convenient snack that will leave you weeks). Enjoy! satisfied. Plus, they have only 68 calories per piece, so go ahead and have a couple throughout the day! They freeze fantastically, just put 100% TASTE, 0% GUILT them in little Ziploc bags and grab whenever you get that crave! Keeping our bodies in shape is hard work…and yes it absolutely does Nutrition Data mean making sacrifices when it comes to the foods that we choose to eat! Per ball (recipe makes 24): However, the key is to still enjoy the foods that you love by simply recreating 68 calories, 8.5 grams protein, 4 grams carbohydrates, 2 grams fat them into a healthy version. That’s what I’m here for! I’ll take the guess work away from you and bring you new recipes each and every week! It’s all about being creative with good-for-you foods! As my trademark proclaims, I will always do my best to deliver to you: 100% Taste, 0% Guilt! It’s all here for you and ready to go. Each Alli’s Slim Pickins recipe provides detailed ingredients, nutritional information, and step-by-step instructions on how to prepare each mouth-watering meal! Come on, let’s make it happen... - Slim Pickinized - Ingredients
1 medium apple (variety of your choice) Candy Apple 2 soft caramel squares 1/3 cup unsweetened almond milk 1 scoop chocolate protein powder (a blend works best vs. pure whey) 1/4 cup water (if needed) 1 TB chopped peanuts 1 wooden stick 1 piece wax paper
How to Prepare
• Wash and thoroughly dry apple. Insert wooden stick into the center of the top of the apple, approximately 1 in deep. Set aside. • Heat almond milk and caramel squares in small saucepan. Once caramel is completely melted, remove from heat and let sit for 2 minutes. • Add chocolate protein powder and mix until smooth and thick. • Note: if coating is watery, let sit for a few more minutes until spreadable. If coating is too thick, add the ¼ cup water 1 TB at a time, until smooth and I’m bringing you a scrumptious treat that’s so abundant around the holidays, spreadable. Discard unused water. especially Halloween – the Candy Apple! I’m sure you’re thinking that there • Hold apple by wooden stick and roll into melted coating while at the same is no way this can be made healthy…but oohhh yes, it will be done! It is time smoothing over apple with a spatula until mixture is completely used and so easy to transform typically unhealthy meals into mouth-watering, waist- apple is fully coated. friendly ones. It’s amazing what a few simple tweaks can do! It’s all about • Immediately roll the apple into the chopped nuts while still sticky so the nuts creativity my friends and I’m excited to provide you with the know-how to adhere well to the coating do this on your own! Don’t be nervous to re-create some of your favorite • Place the apple, top down, onto the wax paper and place in the fridge for recipes once you get the hang of it! You don’t have to suffer in order to eat approximately 1 hour to completely set. healthy - it’s all about taste without the guilt. As my trademark proclaims, • Remove from the fridge, slice it up and …as always…enjoy! You’ve been Slim I will always do my best to deliver to you: 100% Taste, 0% Guilt! Pickinized!! YUM!
Original Candy Apple / Slim Pickinized Candy Apple 100% TASTE, 0% GUILT Calories: 723 / 376 Nutrition Data Fat: 43g / 13g Per serving (serves 1): Carbs: 90g / 41g 375 calories, 25 grams protein, 41 gram carbohydrates, 12.5 grams fat Protein: 6g / 25g Patriotic Parfait Ingredients 3/4 cup nonfat plain Greek yogurt 1/2 tsp. vanilla extract 1 packet stevia or desired sweetener 1/2 cup sliced strawberries 1/3 cup blueberries 1/4 cup granola (that contains approximately 120 calories per 1/4 cup)
How to Prepare
• In a mixing bowl, combine yogurt, vanilla, and stevia and mix thoroughly. Set aside. • Portion the blueberries and strawberries into three equal portions. • Get a large parfait glass (you can use a bowl or large cup if you wish) and put a portion of strawberries and blueberries at the bottom. • Next, layer 1/2 of the yogurt mixture on top of the fruit. Then put the granola on top of the yogurt. • Repeat with a portion of fruit, then the remaining yogurt and top with the last portion of fruit. • Grab a spoon and enjoy your independence!
As family and friends come together to celebrate Independence Day, there 100% TASTE, 0% GUILT are going to be countless parties with an array of food and drink. We always have the option to choose the foods that we eat, so let’s celebrate Nutrition Data Independence Day the healthy way! A good way to do this is to offer healthy Per parfait (recipe makes 1*): options at your own party or bring a healthy dish to share at someone 275 calories, 22 grams protein, 42 grams carbohydrates, 2.5 grams fat else’s get together! One suggestion that I have with this is keep it simple and festive. With that, I’m going to show you how to make a delicious You can choose to make one large portion (instead of individual portions) to serve Patriotic Parfait that not only looks pretty; it tastes pretty darn great too! by simply multiplying the recipe times the number of servings you wish. Ingredients
Avocado-Lime Popsicles 1 cup sliced ripe avocado 1 cup unsweetened almond milk 3 TB lime juice 1 scoop (approx. 1/4 cup) vanilla protein powder 4 packets stevia (or your favorite sweetener) pinch sea salt
How to Prepare
• Put all ingredients into a blender and blend until smooth and creamy. • Pour evenly into 4 popsicle molds and freeze until set (at least 2 hours). Enjoy!
100% TASTE, 0% GUILT
Nutrition Data Per popsicle (recipe makes 4): 90 calories, 6 grams protein, 2 grams carbohydrates, 6.5 grams fat
What’s more refreshing after a hot day in the sun than an ice-cold popsicle? The caveat to this is usually store bought popsicles have added sugars that we definitely don’t need! Well, I’m going to give you the best of both worlds and show you how to make your very own sugar free popsicle using only 4 ingredients! What’s even better is this popsicle has super healthy fats and a little bit of protein to make it complete. My Avocado-Lime Popsicles are so delicious and refreshing and provide a perfect little dessert or snack any time of the day! Ingredients
Banana Orange Sorbet 1 medium orange 1 large banana 2 scoops vanilla protein powder (approx. 30g scoop) 2 TB unsweetened Greek yogurt
How to Prepare
• Cut orange in half and remove orange segments, leaving the shell. Put the orange segments into a bowl and set the shells aside. • Slice banana into small pieces and put into the bowl with the orange segments. Put in freezer for 1.5 hours, or until completely frozen. • Remove the frozen fruit from the freezer and put into a food processor with the yogurt and blend for a few seconds or until the consistency is somewhat smooth. • Add the protein powder and blend again for a few seconds until the mixture is Spring is on its way and we can already feel the temperatures begin to smooth. rise! As the weather gets warm, I get so inspired to create recipes that • Scoop immediately into the orange shells and eat right away! Yum! (if you are refreshing to eat without the worry of it being too cold or unseasonal. want to prepare ahead and eat them later, just put the sorbet filled orange With that, I’m starting off my spring fever kick with a delicious and shells into the freezer until ready to eat. Then remove and let sit at room temp healthier spin on the average frozen sorbet. Often times the sorbets you for a few minutes before serving.) Enjoy! might come across at the grocery store or ice cream parlors have tons of added sugar, calories, and preservatives that we simply don’t need! With 100% TASTE, 0% GUILT that, it’s time to show you how to create your very own without all the unnecessary extras. The flavor I chose (due to the awesome consistency Nutrition Data of this fruit when frozen) is Banana Orange sorbet. Plus, you can use the Per serving (recipe makes 2): orange peel for an adorable little disposable cup to eat the sorbet out of. 202 calories, 26 grams protein, 24 grams carbohydrates, 0 grams fat Ingredients Berry Nutty Icecream 1.5 scoops Vanilla Protein Powder 1/4 pkg Sugar Free Vanilla pudding mix 1 TB ground flaxseed 1/4 cup Unsweetened Almond Milk 1/4 cup water 10 almonds, crushed 1/2 cup Raspberries 1/2 cup Strawberries, sliced
How to Prepare
• Mix protein powder, pudding mix, flaxseed, almond milk and water in a bowl until smooth. • Add almonds and berries and stir well (I prefer to stir extra hard to crush the berries into the mixture). • Put in the freezer for about 20-30 minutes until it’s ice cold and somewhat frozen (the longer that you leave it in the freezer, the harder it will get – adjust Have you had your fiber today? If you haven’t, it’s time to get moving… according to your preference). Enjoy…and then enjoy some more! literally! If you avoid it because of the fear of bloating, let me first give you a few bits of information. An increase in fiber at first might cause a temporary bloated feeling, however, this extra fiber can eventually flatten your tummy 100% TASTE, 0% GUILT even more so once “things get moving” in your digestive tract! You see, fiber adds bulk which (aside from keeping us dieters feeling fuller longer) Nutrition Data helps everything move and groove through the intestines more quickly. Per serving (serves 1): Thus, if you’re feeling jammed up, this fiber can relieve you of that excess 330 calories, 33 grams protein, 27 grams carbohydrates, waste; your body just needs time to adjust to processing this increased bulk. 10 grams fat, 9 grams fiber! I have two suggestions to help mitigate the bloat on a daily basis: 1.) don’t eat more than the RDA – too much of a good thing is still too much, 2.) take a good digestive enzyme with your meals. My recipe below provides you with a delicious way to get started…Berry-Nutty “Ice Cream”!. Ingredients Chocolate Avocado Mousse 1 cup ripe/soft avocado 1 tsp. vanilla extract 2 scoops chocolate protein powder 2TB unsweetened cocoa powder 2 packets stevia/Splenda pinch sea salt
How to Prepare
• Mash avocado and vanilla extract in a mixing bowl with a fork or a wire whisk if you have one available. • In a separate bowl, combine protein powder, cocoa powder, sweetener, and salt. • Gradually stir in the protein powder blend into the avocado, making sure to continuously stir so mixture is smooth. Note: as you add the protein powder it will get thick. • Once all ingredients are mixed well and smooth, put in refrigerator and let chill for at least one hour. • Remove from fridge and separate into two equal servings. That’s it…enjoy!
100% TASTE, 0% GUILT You see the avocado creeps into your meal plan again, while a part of you is content because the avocado is so delicious and satisfying, the Nutrition Data other part of you is getting pretty bored. Am I right? Well, remember one Per serving (1/2 of recipe): thing: there is always a solution to the meal plan boredom conundrums! 235 calories, 25 grams protein, 5.5 grams carbohydrates, 12.5 grams fat That solution is being creative with the food prep without adding calories and/or swapping or combing foods from other meals. Today I’m giving you a fantastic example! I snagged a scoop of protein powder from one of my meals and half an avocado from another one of my meals to create a delicious and satisfying dessert without straying from my plan… Chocolate Avocado Mousse. Eureka! I satisfied my sweet tooth without straying from my plan. Let me show you how simple this yummy dessert is! Ingredients Hauntingly Light Caramel Mocha Pudding 1/4 cup nonfat, unsweetened almond milk 1 scoop chocolate protein powder 1/4 teaspoon instant coffee granules 1/4 teaspoon vanilla extract Sugar Free Caramel pudding cup (like Jell-O brand)
How to Prepare
• Put chocolate protein powder and coffee granules into small bowl. Add almond milk and vanilla extract and mix until nice and smooth. • Empty pudding cup into the bowl with the protein mixture. Blend with a spoon until thoroughly mixed and light and fluffy. • That’s it! You may top with a squirt of light whipped cream and sugar free caramel syrup (if you feel like getting fancy). Eat it all up!
100% TASTE, 0% GUILT
Nutrition Data Per serving (1 pudding): Trick or Treat! How many times have you taken “just a bite” of a delicious 168 calories, 21 grams protein, 16 grams carbohydrates, 2 grams fat treat and ended up eating more (or at least you wanted to)? I’ll just have a few M&M’s (…the bags gone), I’ll just have one Oreo (the sleeve is empty), I’ll just have one scoop of ice cream (the container is gone)… Trust me, I get it!! What better time to be talking about such temptations than around the holiday where people actually trick for treats! You’re going to be surrounded by tons of candy and other tempting sweets during Halloween, so why not plan ahead and make a dessert that is not only more delicious than candy, but it’s okay to eat! Let me show you the tricks to this treat that has NO added sugar…ONLY 2 grams of fat….and less than 170 calories!! Now the temptation to eat the whole dessert is perfectly fine – in fact, it’s encouraged! With sweet treats, the trick is recreating them and/ or adding healthier ingredients to make more without adding many calories. Here we start with a pudding snack and add some almond milk, protein, and a couple ingredients for flavor. Experiment with your own combinations if you dare! [Insert evil laugh]. Ok, let’s get to tricking…and then treating ourselves and those around us with our hauntingly simple, light, and delicious pudding creation! Ingredients Light Red Velvet “Ice Cream” 1/3 cup almond milk 1 TB heavy cream 2 TB fat free cream cheese 2 TB vanilla non-fat Greek yogurt 1 TB coconut flour 1 TB unsweetened cocoa powder 1/4 cup vanilla protein powder (casein preferred for consistency purposes) 4 tsp. red food coloring
How to Prepare
• Put almond milk, cream, cream cheese, yogurt, and food coloring in a mixing bowl and whip together until smooth. • Add coconut flour, cocoa powder, and protein powder and stir together until thick and fluffy. • Put in the freezer for 30 minutes. • Remove and stir well to fluff the mixture again (it should be almost solid at this point). Scoop into a serving bowl with an ice cream scoop (or large spoon)… Red Velvet. The sight alone is enough to make your mouth water… you’ve get all of it in the bowl!...and put back in freezer for an additional 30 minutes, seen it all over in cakes, muffins, cupcakes, ice cream (how could you miss or until desired consistency is reached. it?)…it’s all the rage…but what exactly is…Red Velvet? No more wondering, • Remove from the freezer, grab a spoon…and dig in! Enjoy. I’m about to reveal the “secret ingredients”! Ok here goes: cocoa powder! YUP, that’s the magic ingredient in this heavenly dessert…oh, and red food 100% TASTE, 0% GUILT coloring, but that wasn’t as obvious. So where does the Red Velvet take an unhealthy (but insanely delicious) twist? When the mounds of other Nutrition Data not-so-healthy ingredients come out to play. To call out a few, in random Per recipe: order, butter, buttermilk, sugar, cake flour, and cream cheese (the full fat 240 calories, 30 grams protein, 10 grams carbohydrates, 9 grams fat kind). Another tempting treat that you’ll have to avoid…until now! That’s right; I’m going to recreate this delectable dessert into a healthy version! There’s no reason why you should have to avoid the scrumptious flavors of desserts…at least not when I’m around! Wait until you try this dessert. The creamy texture, combined with the flavors of cocoa, cream cheese, and vanilla, combine to make this an ice cream treat you’ll scream for! Even your kids will love it with the beautiful red color! This faux “ice cream” will give you all the flavors of a dessert without all the calories. It is a fantastic treat to satisfy your sweet tooth craving and….it is high in protein, low in sugar and low in fat! Roll out the red carpet. - Dairy Free - Ingredients
Mint-Choco Chip Shake 1 cup unsweetened almond milk 1/3 cup liquid egg whites 1 oz avocado 1/4 tsp peppermint extract 1 tsp vanilla extract 2 TB coconut flour 1 TB cocoa powder 1 TB vegan carob chips 2-3 stevia packets (depending upon desired sweetness) 5-7 large ice cubes (depending upon desired thickness) 1 scoop Glutamine, optional
How to Prepare
• Put all ingredients, except for ice cubes, in a large blender and mix thoroughly, approximately 20 seconds. • Add ice, 2-3 cubes at a time, and blend for approximately 30 seconds each time, scraping down the sides if necessary until shake is thick, creamy, and “Milk: It does a body good.” Without me even having to explain, I’m sure fully blended. you pictured at least 2 milk mustache ads from that campaign! Of course you • Scoop our pour it into a tall glass and enjoy your dairy free goodness!! YUM! did. Dairy groups are one of the most popular food groups in the Western world, however many of us have a sensitivity to it so it doesn’t do our bodies good at all! Certain enzymes are required to absorb the nutrients in dairy, 100% TASTE, 0% GUILT and without them digesting these products becomes difficult, creating mucous and acid in the gut. Lactose (the sugar contained in milk) intolerance is a Nutrition Data common allergic reaction as we need the enzyme lactase in order to digest Per shake (serves 1): milk. Without it we might experience gas, bloating, and gurgling, upset 218 calories, 16 grams protein, 15 grams carbohydrates, 10 grams fat stomach…sounds fun huh? Not so much. So, I guess we’re doomed to never enjoy the taste of ice cream or milkshakes ever again…sigh…well, you can wipe that frown away! Why? If you don’t know the answer by now… that’s what I’m here for! I’m here to bring you an awesome recipe that will allow you to have the rich creamy taste of a milkshake…without the milk!! This week I’m bringing you a dairy free Mint Chocolate Chip shake that I know you will love! I’m telling you, I’ve really outdone myself this time (well, until next time)! The rich creamy texture and flavor of this un-milk shake will leave your taste buds AND your tummy tickled. It is SO satisfying, SO delicious, and SO easy to make. Ingredients Cookies n’ Cream Shake 1 cup unsweetened almond milk 1 tsp. vanilla extract 1 Oreo cookie 1.5 scoops vanilla protein 1 TB coconut flour 2 tsp. unsweetened cocoa powder 1 stevia packet (depending upon desired sweetness) 5-7 large ice cubes (depending upon desired thickness)
How to Prepare
• Put all ingredients except the ice cubes into a blender and blend on high speed for approximately 10 seconds or until well blended. • Add ice cubes until desired thickness is achieved. • Pour into a tall glass and sip or spoon it up! Enjoy • (YES, it’s really that simple)
100% TASTE, 0% GUILT You’ve heard the expression “a little bit goes a long way!” Well I’m here to tell you that this is so true, especially when it comes to healthy eating! It’s Nutrition Data all about the flavor! You can still get the flavor of your favorite treats in your Per shake (recipe makes 1): healthiest recipes by simply using a small portion of the treat and spreading 265 calories, 36 grams protein, 14.5 grams carbohydrates, 7 grams fat the love. That’s right; make it work hard for our enjoyment! You would be surprised how even just a little bit of our favorite treats can permeate our healthy foods and taste like we’re eating a whole lot of the “real thing” when in fact it’s just a tiny bit! Do you want an example? My dreamy Cookies n’ Cream Shake proves my point. By simply using 1 Oreo in this whole shake, it basically tastes as if you’re eating a “real” shake, but it’s just your regular protein shake with a few creative ingredients. It’s time to test it out for yourself! Ingredients
Pumpkin Pie Smoothie 1/2 cup canned pure pumpkin 1/2 cup unsweetened almond milk (if you don’t have almond milk you can omit and just use 1 cup water total)* 1/2 cup water 5 large ice cubes 1.5 scoops vanilla protein powder 1 tsp. cinnamon 1/4 tsp. nutmeg pinch ground ginger 1/2 tsp. sea salt 1 pkt. stevia or desired sweetener
How to Prepare
• Put almond milk and/or water, ice cubes, and pumpkin into a blender and blend for a few seconds to combine. • Add protein powder, cinnamon, nutmeg, ginger, sea salt, and stevia and blend for approximately 30 seconds until shake is smooth and ice cubes are fully crushed. Feeling hungry just stinks doesn’t it! Well then let fiber be your friend! • Pour into a glass and as always…enjoy! Fiber increases food volume without a lot of calories, which can truly help you feel fuller for longer (a true benefit, especially when eating less to prepare for competitions, beach season, or just to be healthy and lose 100% TASTE, 0% GUILT some extra body fat). I’m sure you’re thinking “how many more vegetables can I eat?” But high fiber doesn’t always have to involve green veggies; Nutrition Data pumpkin is super high in dietary fiber! With that, I’m going to show you Per serving (recipe makes 1): how to make a delicious dessert-like treat with 5g of fiber that is sure to 210 calories, 30 grams protein, 15 grams carbohydrates, 3.5 grams fat leave you satisfied…my Pumpkin Pie smoothie! (For only ~200 calories!) *if you omit almond milk: 190 calories, 30 grams protein, 15 grams carbohydrates, 1.5 grams fat Ingredients Rockin’ Raspberry Flax Frappe 1/2 cup nonfat plain Greek yogurt 3/4 cup raspberries, frozen 1/2 scoop Vanilla protein powder 2 TB ground flaxseed 1/2 cup unsweetened almond milk 2 tsp vanilla extract 1 packet Stevia or Splenda 4 ice cubes 1 tsp walnuts
How to Prepare
• Put yogurt, raspberries, protein powder, flaxseed, almond milk, vanilla and sweetener in a blender and blend for approximately 10 seconds. • Add ice cubes and Frappe (this is a blender setting; if you don’t have this option, blend on the highest speed) for approximately 30 seconds, or until thick and frothy. • Pour in a cup or a bowl (thick enough to be eaten with a spoon!). • Sprinkle the walnuts on top and slurp (or, scoop) it up!* • *Note: if you prefer it harder, put it in the freezer for a few minutes. If you would rather drink it, let it sit for approximately 5 minutes.
Are you fat loaded? If not, you should be! Let me explain…I’m talking about the good fats, the EFA’s (essential fatty acids). While you could 100% TASTE, 0% GUILT get your EFA’s in a pill form (certainly better than not getting any at all), the best way to obtain EFA’s is from whole food sources. Approximately Nutrition Data 90% of EFA’s are absorbed from whole food sources versus 50% Per serving (serves 1): from pill forms. Here’s a listing of 10 foods that provide the biggest 282 calories, 24.7 grams protein, 19.6 grams carbohydrates, bang for your buck: salmon, flaxseed, walnuts, cloves, cauliflower, 11.6 grams fat (2.2 grams Omega-3!) mustard seeds, cabbage, oregano, romaine lettuce and broccoli. My suggestion for the most convenient ways to obtain Omega-3’s via food sources would be to simply add flaxseeds (ground) and/or walnuts to your meals. Some examples: add to your breakfast cereals (hot or cold), blend into your protein shakes, sprinkle onto yogurt or cottage cheese, and add to your salads. It really can be that easy! If you have never tried flaxseed, I highly suggest you do so. It has a somewhat nutty flavor and happens to be one of my favorite foods. Want to try it now? Ok! A little about Alli
Allison Frahn is a professional Figure competitor with the International Federation of Body Builders who has graced the Olympia stage for the past 2 years, in both 2012 and 2013. She is the owner of Alli’s Slim Pickins, Inc. in which she created a healthy line of protein muffins and seeks to reintroduce and expand this in the near future. Until that relaunch, she has successfully promoted her brand name as a weekly columnist for FitnessRX in which she provides her healthy recipes under the Alli’s Slim Pickins umbrella. Being a professional Figure competitor with the International Federation of Body Builders, living a healthy lifestyle and building the ideal physique is deeply rooted in me. I spend countless hours training in order to consistently improve, so it’s critical that I eat right so as to not sabotage my goals. I’m passionate about training, but I’m also passionate about food! Plain and simple - I love to eat! I also want to enjoy the taste of my food, and started out not doing so! Why? Because I was instructed to eat plain grilled or boiled chicken, steamed vegetables, steamed potatoes, etc. Yes, this is healthy, but who wants to eat like this? I always look forward to eating and I wanted to make sure that I still do even when eating healthy (which now makes up the majority of my meals). So with that, I have spent years in the kitchen recreating unhealthy foods into healthy ones by simply swapping ingredients and using good-for- you ingredients. That way, I was able to combine the best of both worlds: delicious tasting food AND food that is good for you. There you have it, as my trademark proclaims: 100% Taste, 0% Guilt. delivers weekly recipes through
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