Yes, you read that right! Red velvet meets healthy! Treat your sweetie to a Valentines treat that isn’t chocked-full of carbs and sugar crashes.

Healthy Red Velvet Protein Pancakes

Screen Shot 2015-02-07 at 9.54.47 AM



2 cups oat flour
1 cup stevia in the raw
1/2 cup unsweetened cocoa powder
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
2 scoops vanilla protein powder
1 1/2 cups unsweetened vanilla almond milk
1/2 cup plain non-fat greek yogurt
1 teaspoon vanilla extract
2 large eggs
1/2 cup Xylitol
2 tablespoons red liquid food coloring


  • Sift together all of the first 7 ingredients and set aside.
  • Then mix the remaining ingredients in a bowl.
  • Add the wet ingredients to the bowl of the dry ingredients.
  • Mix well with a spoon or a handheld electric mixer until smooth.
  • Pour spoonfuls of batter (I used a 1/4 cup measuring cup) onto a warmed griddle or skillet that has sprayed with cooking spray.
  • Cook until bubbles appear (3-4 minutes) and then flip.
  • Serve with sugar free pancake syrup or eat plain. They are good either way!
  • Note* This makes about 16 small pancakes, recipe can be halved!


Nutrition Info: calories 61, Total Fat 1 g, Total Carbohydrate 11 g, Dietary Fiber 1 g, Protein 4 g, Sugars 2 g

*Note if you use Stevia in place of Xylitol, the carbs and calories will be less!

Chicken and Broccoli Cheesy Casserole – Low Carb Recipe


3 cups cubed chicken
16 oz (1lb) bag of frozen broccoli
1 med onion diced (about 1 cup)
2 cups shredded mozzarella cheese
1 tsp garlic powder
1 cube chicken bouillon – I use the sodium free packets
1/2 cup water (optional, I added this to help disperse the chicken flavoring but the water from the veggies as they cook also would suffice if the dish seems too watery to you)
1 Tbsp olive oil or melted coconut oil
1/4 tsp pepper (or to taste)
1/4 c greek yogurt
1 cup ricotta
Cooking Spray

– Grease a 9 x 13 inch casserole pan

– Add broccoli, onion, chicken bouillon, water, olive oil and pepper to a medium frying pan. Cook covered for about 10 minutes. Stir occasionally.
– In a medium bowl mix the chicken chunks, garlic powder, sour cream and ricotta cheese together. Mix till blended. After 10 minutes of cooking the veggies, pour the broccoli mix into the bowl with the chicken. Stir until blended.
– Add 1/4 c of the shredded mozzarella cheese to the mix. Stir.
– Transfer your mix to the greased pan and spread evenly.
– Add the remaining mozzarella cheese to the top and pop that baby in the oven!
– Bake at 350 degrees for 50 – 60 minutes. Once the top layer of cheese is browned a bit it should be done.   If you like your broccoli on the softer side bake until the florets are to your liking.

I’ve been experimenting in the kitchen lately. I don’t know why, maybe because it’s winter? Who knows. But I’ve got another delicious treat for you 🙂

Oatmeal Peanut Butter Chocolate Chip Cookies



  • 2/3 cup  oat bran
  • 1/2 teaspoon ground cinnamon
  • 1 teaspoon baking soda
  • 1 large egg
  • 1 cup peanut butter
  • 6 Tablespoons brown sugar substitute; Ideal, etc
  • 1/2 cup  semi-sweet or dark chocolate chips
  • 1 tsp vanilla extract


In a medium bowl toss the oats, cinnamon, and baking soda together. Set aside. In a stand mixer, beat the egg. Mix in the peanut butter and brown sugar until combined. Pour in the dry ingredients and slowly mix until everything is combined.  Fold in the chocolate chips.

Chill the cookie dough for 30 minutes.

Preheat oven to 350F degrees. Line two large baking sheets with parchment paper. Scoop the dough, and roll into balls and place onto prepared baking sheet. Bake two batches – 7 cookies on each baking sheet. You can gently press down on the dough mounds with the back of a spoon to slightly flatten or leave in ball form. If you find the cookie dough balls are oily-looking from your peanut butter, blot each with a paper towel.

Bake for 7 to 10 minutes. The cookies will look very soft and underbaked, but that’s ok. For crispy cookies, bake for up to 12 minutes. Sometimes I press a couple more chocolate chips into the tops of each cookie immediately after coming out of the oven. This is optional and only for looks!

Allow the cookies to cool for 10 minutes on the baking sheet before transferring to a wire rack to cool completely. Cookies stay fresh stored covered at room temperature for up to 7 days, if they last that long! Cookies freeze well, up to 3 months.

My absolute favorite Pizza is Barbecue Chicken. Unfortunately, it’s chocked full of calories, sugars and carbs. But there is a better way! A healthy version!

BBQ Chicken Cauliflower Crust Pizza


1 cauliflower pizza crust

1 cup chicken, cooked and shredded

1/2 cup barbecue sauce
3/4 cup mozzarella, shredded

1/4 cup red onion, thinly sliced

2 tablespoons cilantro, torn


1. Mix the chicken and barbecue sauce, top the pizza with the chicken, mozzarella and red onion and bake until the cheese is bubbling, about 10-15 minutes.

P.s. If you want something quicker and don’t have the time to make your own crust. Use a Flat-out wrap! They are low carb, high in fiber and protein!

Cauliflower Pizza Crust

Love pizza but don’t want the extra carbs or calories? Use Cauliflower!! Cauliflower makes a surprisingly good pizza crust that is much healthier!


Prep Time: 10 minutes Cook Time: 20 minutes

1 medium head cauliflower, cut into florets
1 egg
1/2 cup mozzarella, shredded
1/4 cup parmigiano reggiano (parmesan), grated 1 teaspoon oregano or Italian seasoning blend salt and pepper to taste

  1. Rice the cauliflower in a food processor, place it in a microwave safe dish and microwave for 8 minutes or until cooked.
  2. Place the cauliflower in a tea towel and squeeze as much moisture out as you can.
  3. Mix the cauliflower, egg, mozzarella, parmesan, oregano, salt and pepper, press the mixture onto a baking mat or parchment paper lined baking sheet and bake in a preheated 450F oven until lightly golden brown, about 15-20 minutes.

Nutrition Facts: Calories 127, Fat 6g (Saturated 3g, Trans 0), Cholesterol 65mg, Sodium 178mg, Carbs 11g (Fiber 5g, Sugars 5g), Protein 10g

If you’re looking for a delicious way to start your day and keep you full! Try my blueberry oatmeal! It’s LOADED with fiber, protein and nutrients to keep you satisfied and sustained. It’s sooo delicious, it tastes just like blueberry cobbler. I seriously can eat this every day!!




1/4 cup Oat Bran

1 scoop Dymatize Blueberry muffin flavored Protein Powder

1 tsp stevia

1 tsp cinnamon

1/4 cup fresh or frozen blueberries



Mix all ingredients in a bowl with enough water to coat evenly. You don’t want too much water or it will make it soupy and you’ll have to keep reheating it until it sets up.

Microwave for 90-60 seconds.

Stir and microwave for 30 more seconds.

Allow to cool. And Enjoy!!

There’s something about winter that makes you want to stay in and bake! But sometimes that’s not the best thing for your waistline or your health. So I have been experimenting in the kitchen lately to try to make some new recipes that are fun and fat loss friendly. Because who says that fat loss has to taste bad? Def not me!!

Peanut Butter Chocolate Chip Cookies

Gluten Free- Flour Free- Low Sugar


Screen Shot 2015-01-16 at 11.08.29 AM


1 cup peanut butter

1 cup stevia

1/2 tsp sea salt

2 tsp vanilla (because it makes everything better!)

1 tsp baking soda

3/4 cup 60% dark chocolate chips

1 egg

1 scoop vanilla protein powder


Mix everything together, roll into balls and bake at 350 degrees F for 7-10 minutes.

Allow to cool on the sheet for about 5 minutes and then transfer to wire rack until completely cool and set up.


Who said that fat loss has to taste bad? And that you can’t have cookies?? Definitely not me! These are quick, easy to make and sooo delicious! They are a big hit with everyone. 🙂



Almond Butter Chocolate Chip Cookies

Gluten Free – Dairy Free – Low sugar



• 1 Cup unsalted Almond Butter

• ¾ cup “Ideal” Brown sugar

• 1 large egg

• ½ teaspoon baking soda

• ¼ teaspoon sea salt

• 2 teaspoons pure vanilla extract

• 4oz 60% Cacao dark chocolate chips

•  1 Scoop Whey Vanilla Protein Powder (optional)



• Mix the first 5 ingredients together until blended, then stir in chocolate chips.

• Bake at 350 degrees F for 7 minutes.

• Allow to cool on sheet for 5 minutes before transferring.

• Allow to cool on wire rack for 15 minutes.

• Enjoy!

On chilly winter days, nothing is better than a bowl of chili! Try out this recipe! It’s hubby approved! 🙂


In 4-Quart pot, brown 4 lbs lean (93/7) ground beef in a skillet. After browning, drain meat. Add:

1 Box  (32oz) Low sodium swanson beef broth

2 cans (8oz) Hunt’s no-salt tomato sauce


Float 3 Anaheim peppers, bring to boil, and then add Packet #1.


Packet #1:


2-3 slices of diced fresh onion

4 tsp. Garlic powder

2 Tbsp Chili Powder


Cover and simmer at medium boil for 1 hour. Remove peppers, squeeze juice and set aside. Add Packet #2.


Packet #2

5 Tbsp Chili powder

4 tsp. Cumin

1 tsp black pepper

1/2 tsp Cayenne Pepper

1 sodium free Beef Bullion packet

1 sodium free  Chicken Bullion packet

1 tsp Brown Sugar substitute; Ideal brown sugar, etc. I used sucanat because it’s what I had on hand

2 Packets Sazon Goya


Continue boiling with lid on for 30 minutes. Then add juice from peppers and packet #3.


Packet #3

4 tsp Chili Powder

2 tsp Cumin


Leave covered and simmer for additional 15 minutes and serve.

It freezes and reheats well. 🙂

Cauliflower is one of the best veggies for you: rich in fiber and nutrients. AND cauliflower is a very versatile veggie; you can make “mashed potatoes”, pizza crust, use it as a flour substitute, etc. I saw a recipe a while back for cheesesticks and decided to give it a whirl.

Clean Cauliflower Cheesesticks



  • 1 large head of cauliflower, or about 4 cups.
  • 4 eggs (could use egg whites if you wanted)
  • 2 cups of mozzarella cheese or mexican blend
  • 3 tsp oregano
  • 4 cloves garlic, minced ( I actually used garlic salt in place because I didn’t have cloves of garlic, I just guessed at the amount)
  • salt and pepper to taste ( I omitted the salt here because I used garlic salt)
  • 1 to 2 cups mozzarella cheese (save for topping at the very end)


  1. Preheat oven to 425 F degrees. Line a large baking sheet with parchment paper.
  2. Cut your cauliflower into florets. Add the florets to your blender and blend until cauliflower resembles a rice consistency.
  3. Place the cauliflower in a microwave safe container and cover with lid. Microwave for 10 minutes. Place the microwaved cauliflower in a large bowl and add the other ingredients. Mix everything together. It’ll look and smell like mashed potatoes, yum!! photo 6
  4. Spread using a spatula on the baking sheets and shape into  a rectangular shape for the breadsticks.
  5. Bake the breadsticks (keep that extra cheese topping to the side for later) for about 25 minutes or until nice and golden. The crust is not soggy at all. Once golden, sprinkle with remaining mozzarella cheese and put back in the oven for another 5 minutes or until cheese has 7
  6. Slice and serve. 🙂

P.s.  Use some low carb/sugar pizza sauce for dipping. I use walden farms pizza sauce, but it does get a little strong after a bit 🙂