Banana Bites (C3)

The Latin Kitchen

Does this look great? WOW!

If you don't have granola or aren't sure what's compliant, just crush some nuts over this -- walnuts, pecans, almonds -- whatever you enjoy!

Click HERE for the full recipe on The Latin Kitchen
website.

Stuffed Chocolate Drizzled Strawberries (C1)

Recipe Author: Mandy Connolly

Each strawberry is stuffed with:

• 1 tsp of fat free cream cheese
• 2 Tbsp Greek yogurt with a splash of vanilla

Scoop out your strawberries and fill!

You can melt 1 Tbsp sugar free dark chocolate and drizzle over the top if you want!

Homemade Jam or Jelly (C3)

1 1/3 cup strawberries
Agave Nectar or Stevia equivalent to 2 Tbsp raw honey
2 Tbsp chia seeds
1 Tbsp water

This can really be done using just about any fruit that you want to make into jelly or jam.

Mash your fruit with a fork or run through your blender.  If you mash them, they will be more like jam; using your blender, they will be more of a jelly.

Mix in the remaining ingredients well, put in an airtight container and refrigerate.

Beef Jerky (C3)

For those of you that enjoy your beef jerky, here's a way to make it yourself!!!

The juices are allowed in Cycle 1, as the per serving amount falls under the allowed 2 Tbsp limit for cooking.

TO MAKE THIS CYCLE 2 COMPLIANT:
Omit the coriander, it would be a Cycle 2 recipe. Coriander is the other end of the plant that cilantro comes from (and we all know cilantro is a C3 ingredient).

For the full recipe and instructions on how to make this: Beef Jerky by I Breathe I'm Hungry.

Crunchy Chickpeas (C2)

Makes 12 snack servings of 1 ounce each

4 cups garbanzo beans, drained and rinsed
2 tsp extra virgin olive oil
1 tsp ground cumin
1 tsp ground chili pepper
1/2 tsp cayenne pepper

Preheat oven to 400 and put your rack in the middle position.

Place the chickpeas in a large bowl and toss with the remaining ingredients until evenly coated.  Spread the chickpeas in an even layer on a baking sheet and bake about 30-40 minutes, or until crisp.

Alton Brown has a version of this that uses red wine vinegar, olive oil, Dijon mustard, and some salt.  

In all the recipes, I don't see garlic anywhere -- I wonder why not? Garlic would be great for any of these!

Pumpkin Granola (C2)

Recipe Author: Brittany Simpson

2 cups of whole rolled oats
1/4 cup sugar free pancake syrup
1 Tbsp Truvia
3 Tbsp Pure Pumpkin (puree)
2 packets of 100 calorie natural almonds, crushed.
Cinnamon
Pumpkin pie spice
1 tsp of vanilla extract
2 tbs of ground flaxseed

Combine all ingredients in a bowl and spread on a greased baking sheet.

Bake at 325 for 20 mins.

Take out and stir, spread evenly. Put back in the oven for 5 to 10 mins. Watch it because you don't want it to burn!

ENTIRE recipe has 8 1/4 starch servings and 2 Friendly Fats.

Protein Bars (C2)

Recipe Author: Tina Peterson

Caution: Do not go overboard on eating too many of these!!! Four or less per day and not every day -- as an occasional treat only.

1 1/2 scoops chocolate peanut butter protein powder
2 eggs
1 Tbsp olive oil
1 heaping tsp baking powder
1/3 cup flaxseed meal
1/3 cup Greek yogurt
1 Tbsp cinnamon
1 tsp stevia sweetener

Combine all ingredients thoroughly and bake at 350 for 12 minutes.

A square brownie pan was used, with 1/4 cup of the batter in each square.

Chicken Jerky (C1)

Recipe Author: Sheila Harr Brehaut 

Slice chicken breast thin. Season with cajun, pepper, onion powder, and garlic powder (you could use whatever spices you like).

Place on foil-lined cookie sheet sprayed with pam. It's a good idea to use the cookie wire racks (all metal) to stack multiple layers of cookie sheets in the oven (especially if you're doing more than one tray at a time).

Cook in convection oven with fan at 350 degrees until all the liquid is gone and cookie sheet is dry.

Then flip meat and turn oven back to 200-250 degrees and continue to cook until meat is dried.

It takes a few hours.

Once cooked, place in zip lock bags and throw in the freezer until ready to eat.

The reason for the cooking temperature of 350 is first for safety reasons, and also because it cuts down the overall cook time.

Spinach-Artichoke Greek Yogurt Dip (C1)

16 oz container Plain Nonfat Greek Yogurt

14 oz can artichoke hearts, drained, chopped, squeezed dry
1/2 to 3/4 cup parmesan cheese
Half of 10 oz package frozen chopped spinach, thawed, squeezed dry
2 scallions, chopped
2 Tbsp chopped fresh dill
2 tsp dry Greek seasoning
1 tsp grated lemon zest

Garlic to taste
Red pepper flakes (optional--for those who enjoy a little more spice to their dip!)

1 head green cabbage (optional)

Combine all ingredients except for the cabbage head.

If desired, serve the dip in a hollowed-out cabbage head.

Peanut Butter Pie Filling (C3)

Recipe Author: Maranda Thomas

This is THE fix for that sweet tooth of yours!


1 serving compliant greek yogurt
3/4 scoop compliant protein powder (thickens it---vanilla or chocolate)
1 tsp vanilla extract
1 Tbsp peanuts ONLY peanut butter
1 packet of stevia or truvia or a dot of agave (optional).

Mix well and enjoy.

This is 1/2 Friendly Fat and 1 probiotic.

The fat grams in 1 Tbsp of compliant peanut butter are approximately 6-8 grams.

Avocado Egg Cups (C3)

Recipe Author: Simmie Sinow

Have you ever thought about baking an avocado?

Neither did I until someone mentioned a recipe they say online, so I decided to give it a try!


This can be prepared using either Eggbeaters or a whole egg.  When using a whole egg, it tends to get a bit messy as most eggs have more liquid than will fit in the pit of the avocado. We suggest using Eggbeaters (whole egg) instead.

1/2 large avocado with pit removed, avocado still in shell/skin
Eggbeaters (or a small egg)
Salt and pepper to taste
Grated parmesan cheese (or allowable cheese of your liking)

Preheat oven to 425.

Cut the avocado in half and remove the pit if making two servings.  If not, leave the pit in the half that you are not using and store in the refrigerator for future use.

Pour enough Eggbeaters (whole egg replacement) in the pit, sprinkle with a little bit of salt if you'd like and sprinkle some compliant cheese on top.

Place the avocado on a baking sheet or pie tin and bake as long as it takes to get the egg to the consistency you enjoy.  Start checking at about 10 minutes by tapping your spoon on the top to see how firm the egg yolk is.

Remove from the oven and enjoy right out of the skin/shell or scoop the entire avocado out of the shell and serve on a plate.

The combination of hot avocado, salt, egg and cheese really makes the avocado flavor pop!

Egg Dip (C3)

Recipe Author: Vaishali Makwana

2 eggs
1 avocado
1 - 6oz. Greek yogurt
2 TBs spicy mustard
1 whole red bell pepper

Chop eggs and avocado.

Mix with yogurt and mustard.

Cut up red bell pepper and use as you would have used chips to dip in.

So filling!

Nutritional information (approximate)

For ENTIRE recipe:
Calories 603
Friendly Fats: 4
Probiotics: 1

Three Ingredient Chocolate Bars (C1)

Chocolate Covered Katie's blog

Check THIS out!!!!!

This would be an occaional "treat" in C1 (after all, we are trying to break our cravings for sweets on a regular basis, right?!!).

Thank you, Chocolate Covered Katie!

Whey Powder Cheesecake (C4)

Karen Cole Koeberlein

This is C4 due to the graham crackers.

3/4 cup cottage cheese (food process)
1 pkg neuchafal cheese (food process)
1 1/2 scoop of whey protein vanilla flavor
1/2 tsp lemon juice
1 tsp vanilla
2 eggs
5 truvia sweetner
1 cup frozen blueberries
1/2 cup Greek strained yogurt

Crust 
12 graham crackers
1/4 to 1/2 cup smart balance melted
1/8 tsp cinnamon
2 truvia

Springform pan

Preheat oven 400 then place cheesecake in oven reduce to 325 for 35 minutes (playing around with the time of this). Protein burns edges be sure to grease pan well.

TO USE THIS IN CYCLE 2:
Use the filling only, and not the crust.  The crust has C3 ingredients used.

Strawberry Shortcake (C3)

Recipe Author: Maranda Thomas

For the topping:
1 Serving Plain Greek Yogurt
Cinnamon
1 packet Stevia or Truvia (equivalent to 2 tsp sugar)
1 tsp Vanilla extract

Mix the above ingredients well. This is your topping.

For the middle:
1 serving frozen strawberries pureed (or any fruit)

The shortcake:
You can use the protein pancake recipe from this blog or use the following protein pancake recipe:

Maranda's Protein Pancakes:
Combine one whole egg, 1 egg white, 1 Tbsp olive oil, 1 tsp cinnamon, 1 packet stevia, 3 Tbsp unsweetened almond milk,.

Beat well.

THEN I add 1 tsp baking powder and mix it up well.

Set the mix aside while you mix up your yogurt and get my berries pureed.

THEN spray your pan pan with olive oil and get that heating up.

At this point the mix has set long enough that it is time to add the scoop of protein powder to it. Mix gently.

Here is the secret to it tasting AMAZING and not like cardboard: Don't cook it long on either side!! Basically when you can get your spatulua under it without it tearing, flip it! Let it set for 20 seconds and immedately take it off the pan  Then cook your second.

Tuna Celery Snacks (C3)

Recipe Author: Joie Breen Christensen

1 can of tuna
2 Tbsp fat free mayonnaise
Dash of salt
Dash of pepper

Optional: sweet relish (relish not C1)

Mix on scoop into celery.

TO MAKE THIS A C1 RECIPE:
Use greek yogurt or plain unflavored (non-greek) yogurt instead of the mayonnaise.

Light Mayonnaise and Mayonnaise are both C3.

Flax Bread (C1)

Recipe Author: Diane Roy Soucy 

1 egg
1 Tbsp olive oil
Splash of vanilla extract (or other)
1 pack stevia or sweetener of choice
2 Tbsp Flaxseed Meal
1/2 tsp baking powder
Pinch of cinnamon

Melt coconut oil. Add the egg , vanilla and sweetener.

Mix with a fork. Add the dry ingredients, cover and microwave aprox 2 1/2 minsutes.

I use a small Pyrex cover to cook mine in, as I like the size. You can use any container or pan of your choice. You can vary the spices depending on what your plans are...dessert or as a bread....or skip them if you don't want a sweet bread.

You can add dill, basil, fresh garlic, tiny bit of grated low fat cheese etc.....I put ground anise in it once...yum!

Your imagination is the limit with this recipe!

Tip: as soon as you take it out of the microwave remove it from the pan as it will get wet. I put it on a cookie rack or paper towel.

*When I double the recipe I cut back a bit on the fat.

I eat this but not every day. Usually a couple of times/week.

Protein Poppers In A Cup (C3)

Recipe Author: Joie Breen Christensen

Carmel flavored protein popper coffee mug edition!

1/2 scoop vanilla protein powder
1 tsp butterscotch ff/sf jello
2 tsp walden farms Carmel sauce
1 1/2 tsp truvia
1/2 egg white or 1 Tbsp egg beaters
1 1/2 tsp almond milk
1/8 tsp baking powder

Mix all ingredients well in a coffee mug and microwave for 1 min 30 seconds and there you have it!

Most of the poppers have similar ingredients so you can use this formula as a starting point for the other flavors too.

Note: This is listed as "Breakfast" but only as a treat in addition to breakfast!

Spinach Poppers (C3)

Recipe Author: Beatriz Hill León

1 small container lowfat Cottage Cheese
1 cup cooked spinach
2 Eggs
3 Tbsp Fat free Feta cheese
2 Tbsp Fat free Fat Parmesan Cheese
Parsley
Onion Powder
Garlic Powder
Salt
Pepper
Red Pepper Flakes

Mix everything except the cooked spinach.

If the spinach is still hot, add after mixing the spices, eggs and cheeses.

Bake at 400 for 17 minutes in a 12 Muffin Pan..this recipe made 6 Poppers.

Healthy Oat and Carrot Cookies (C3)

Recipe Author: Becki Rios

2 cups oats
1 egg
1 carrot, shredded
1 apple
1 Tbsp vanilla extract
1/4 cup unsweetened almond milk
Cinnamon to taste
1 tsp grated fresh ginger

Combine all ingredients and put on a greased baking pan.  Drop by spoonful and bake at 350 for 15 minutes -- check periodically, as oven temperatures can vary quite a bit.

These can also be made in a pie pan.