By Katie Guinn

March 11th, 2017

🍀St Patty’s day is right around the corner! On this day everyone is a little bit Irish! But here’s a healthy alternative to the shakes loaded with sugar! 🍀

2 cups raw frozen spinach
1 scoop vanilla protein powder
2 tsp unsweetened cocoa powder
Peppermint liquid stevia to taste
Unsweetened vanilla almond milk
1 tsp SF FF pudding mix

Blend and enjoy!! 🍀

By Katie Guinn

February 1, 2017

Just made this delicious 4 Berry Post Workout Protein Shake!!

Not only is it delicious, but it’s low carb, low glycemic and high in protein! Perfect for your protein source after a weight training workout. 🙂

1 cup triple berry blend
1 scoop strawberry protein powder
1 tsp SF FF pudding mix
Stevia to taste
Unsweetened vanilla almond milk

Blend and enjoy!!

Who doesn’t love a delicious holiday themed drink? But…. they can be loaded with TONS of sugar and calories. But here’s some cleaned up alternatives that are enjoyable to your palate and won’t damage your waistline.

Peppermint Mocha

  • Brew coffee
  • Add 1 TBSP unsweetened cocoa
  • Peppermint sweetleaf (stevia) drops to taste.
  • You can add a scoop of protein powder if wanted to give it a creamer taste. Screen Shot 2016-04-17 at 2.53.10 PM

Vanilla Bean Frappucino

  • 8 oz unsweetened vanilla almond milk
  • 1 scoop vanilla protein powder 1 tbsp lean vanilla bean ripped cream coffee creamer
  • 1 tbsp SF FF vanilla pudding mix
  • Ice and stevia to taste.
  • Blend together and enjoy a healthy treat!!


vanilla frapp

Pumpkin Spice Latte

  • Brew a cup of your favorite coffee.
  • Add a few drops of sweet leaf stevia pumpkin spice flavored stevia drops.
  • Then stir in 1 tbsp of ripped cream protein coffee creamer!

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Hey everyone! It’s almost October and you know what that means?!?! Pumpkins!! Pumpkin EVERYTHING is hitting the shelves, restaurants and coffee shops.

My ‘once a year treat’ is a pumpkin scone and pumpkin spice latte from Starbucks. I literally only have one year, why? Because they are so jam packed full of sugar, calories and fat.

I’m all about taking something unhealthy and cleaning it up. You’ve probably read my earlier post about my new obsession with scones after a trip across the pond to Ireland.

And I’m obsessed with Pumpkin every fall, so why not combine the two??

So, here it is! Pumpkin Protein Scones!!


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2 C. Quest Baking mix
1 1/2 Tbsp. Just like Sugar- Brown Sugar substitute
1 1/2 Tbsp. Stevia in the Raw
1 Tbsp. Baking Powder
1 Stick Butter
3 Tbsp. Unsweetened Vanilla Almond Milk
1  Large Egg
1/2 C. Canned Pumpkin
1/2 C. Plain Fat Free Greek Yogurt
2 Tsp. Vanilla Extract
1 Tsp. Cinnamon
1 1/2 Tsp. Pumpkin Pie Spice
1/2 Tsp. Nutmeg

1/2 C. Stevia
1 Tbsp. Unsweetened Vanilla Almond Milk
1/4 Tsp. Vanilla Extract


1. Mix together all of the dry ingredients.

2. Add the butter in slivers to the dry mix, I used a stand mixer.

3. Add the rest of the ingredients, all of the wet ingredients. It becomes a very creamy mixture, almost like pumpkin pie filling.

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4. Use flour to coat a cutting board and have a small pile of flour to the side.

5. Coat your hands with flour, the dough is VERY sticky!!

6. Work the dough into a ball- this part is VERY messy.

7. Flatten the dough into a disc shape.

8. Transfer to a parchment paper lined cookie sheet.

9. Use a pizza cutter to cut into 12 wedges.

10. Bake at 375 degrees for 15-18 minutes.

11. Top with icing, after it cools, if so desired.

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Hey everyone! When we went to Ireland we became big fans of scones at breakfast. The only problem is that they aren’t quite fat loss friendly, so I decided I would try to clean them up a bit. I found a recipe and subbed out some ingredients to make them low carb. I kept the butter that was in the recipe, as I wasn’t sure how the consistency would turn out with a butter substitution. I will try again another time and update you if it turns out!

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1.5 cups of your favorite pancake mix (I used a multigrain/whole grain mix)

1.5 cups of Quest protein baking mix

1 cup of unsweetened almond milk

1 stick of butter, cold

Splash of vanilla

3 Tbsp of xylitol



Using a stand mixer, mix the baking mix and pancake mix with small slices of the butter, mix until crumbly. It never got crumbly for me. But you can use a pastry blender, if you wish. I personally didn’t want to, but either way is fine.

Add the almond milk, vanilla and 2 tbsp of xylitol. It then forms a thick dough, mix it well.

Spread some oat flour or almond flour on a cutting board.

Gather all the dough into a big ball and smash it down on flour covered cutting board until it forms a circular/disk shape. Flatten it until it’s about 1/2″ thick.

Use a sharp knife or a pizza cutter to cut the dough into 16 wedge shaped slices.

Place the wedge shaped pieces onto a greased cookie sheet.

Sprinkle the remaining 1tbsp of xylitol on top of scones.

Bake at 400 degrees for 10-15 minutes, or until the the edges are lightly brown.

Serve with butter spray or sugar free jam/jelly.


Macro breakdown:

Calories 125, Fat 6g, Carbs 9g, Protein 9g.

Looking for a delicious Post-Workout treat??!?! Try my Chocolate Peanut Butter Shake! It’s full of protein, low carb and no added sugar! It is AMAZING!!

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1 TBSP PB2 (powdered peanut butter)

11 grams Sugar Free Fat Free chocolate pudding mix

10 oz unsweetened vanilla almond milk

1 scoop chocolate protein powder

Stevia to taste

Blend with ice and enjoy!! 🙂

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I’m really digging the Fit Miss protein powder!! Vanilla chai flavor is AWESOME!! As an experiment, I threw in a scoop into my coffee. Wham!! Protein coffee creamer!! It is delicious!!! Low Carb, low fat and no added sugar!

Just brew a cup of your favorite coffee, and stir in a scoop of protein powder. You have to stir it very vigorously!! Or use a blender 🙂

Happy Thanksgiving Week!! Who’s ready for some time off to spend with friends and family?

Although holiday gatherings typically mean lots of meals and not-so-healthy foods, I want to share with you a recipe that has been a family favorite of ours for several decades!

I actually cleaned it up several years ago, when my brother was diagnosed with Crohn’s disease. He has to be on a special diet and avoid things like dairy, gluten and sugar. Which is actually VERY conducive for fat loss. So it now remains as a HEALTHY family favorite option at our dinner table.

I hope you enjoy it! It’s one of my all time favorite recipes!

Gluten-Free Modified Sweet Potato Casserole


sweet potato cass 





  • 40 oz canned sweet potatoes, drained
  • ½ cup unsweetened almond milk
  • 1 cup succanat, xylitol or stevia
  • 1/3 cup Earth Balance buttery spread
  • 2 eggs or egg white equivalent
  • ½ tsp sea salt
  • 1 tsp vanilla



  • ½ cup oat bran or brown rice flour
  • 1 cup turbinado sugar
  • 1 cup chopped pecans
  • 1/3 cup Earth Balance butter spread




  • Mix well filling ingredients in a mixer
  • Pour into 13×9 pan lightly coated with cooking spray
  • Mix topping ingredients and crumble on top
  • Bake at 350 degrees for 35-45 minutes.

I found this recipe on Quest Nutrition’s website. I decided to give it a try and they were quite tasty!

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Yields: 4 servings


  1. 1 Cinnamon Roll Quest Bar®


  1. 2 12 scoops Quest® Vanilla Milkshake Protein Powder
  2. 34 cup unsweetened almond milk
  3. 23 cup egg whites
  4. 14 cup coconut flour
  5. 14 cup oat flour
  6. 14 cup canned pumpkin
  7. 2 tablespoons zero-calorie sweetener
  8. 1 teaspoon cinnamon
  9. 1 teaspoon baking powder
  10. Pinch of salt
  11. Nonstick cooking spray


  1. 13 cup nonfat cottage cheese
  2. 14 cup canned pumpkin
  3. 2 tablespoons sugar-free maple syrup
  4. 12 teaspoon cinnamon


Prep: 5min Cook: 10min


  1. Preheat oven to 400°F.
  2. Break Quest Bar® into small pieces and place on a nonstick baking sheet.
  3. Bake for 4 to 5 minutes, or until golden brown. Remove and let cool.


  1. In a mixing bowl, combine Quest Protein Powder®, almond milk, egg whites, coconut flour, oat flour, pumpkin, sweetener, cinnamon, baking powder, and salt.
  2. Scoop pancake batter by the heaping tablespoon onto the griddle four times. Cook pancakes on each side for 2 to 3 minutes or until lightly golden brown.

Syrup & Assembly

  1. In a mini-blender, combine cottage cheese, pumpkin, sweetener, syrup, and cinnamon. Blend until smooth.
  2. Place one pancake on each plate. Drizzle syrup over pancakes, top with Quest Bar® pieces, and serve.

Anyone else LOVE fall?

My hand is raised! I love everything fall brings; football, cooler weather, and pumpkin flavored everything.

You may notice that your favorite pumpkin coffee drink is back at many coffee shops. One of the most popular is 380 calories, 13g of fat, 52g of carbs, and 49g of sugar…..

Holy cow!!!

BUT I have an alternative!

45 calorie Pumpkin Spice Latte!!

Brew a cup of your favorite coffee. Add a few drops of sweet leaf stevia pumpkin spice flavored stevia drops. Then stir in 1 tbsp of ripped cream protein coffee creamer!

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Enjoy!! Only 45 calories, 5g of carbs and 3g protein!!