Blackberry Pecan Protein Muffins

These muffins are full of protein.  There is approximately 5.5 grams in each muffin!  Beware though, there are seeds.  My husband didn't like these muffins very much because of this.  If you do not like seeds you can substitute a different type of fruit and I am sure they will still taste great.  These are also wheat free (of course!).

What you will need:

3 cups of oat flour (ground from whole oats in a food processor)
1/2 cup of sugar
1 1/3 cups of egg substitute (egg whites)
2 cups of frozen blackberries, thawed and mashed (do not drain them)
1 tablespoon of baking powder
1 teaspoon of cinnamon
1/2 teaspoon of salt
2 scoops of vanilla protein powder
1 1/2 cups of pecan pieces

How to make them:

Preheat your oven to 400 F.  Grease two twelve cup muffin pans.  Mix all of your dry ingredients in a bowl first.  Add eggs, blackberries and nuts and mix well.  Divide batter evenly into muffin pans.  Bake for about 15 minutes or until a toothpick inserted in the center comes out clean.  Cool for a couple of minutes in pans and then cool completely on a rack.  You can freeze any extras for a quick, healthy breakfast or snack.  Enjoy!

Blackberry Vanilla Smoothie

This is a very delicious smoothie.  I made this with rice milk and no yogurt for my husband because he can't have a lot of dairy.  There is some dried milk in the protein powder, but it is not enough to cause him problems.  If you have a sensitivity to dairy this would be a great option for you.

What you will need:

1 cup of Rice Dream Vanilla flavored Rice Milk (available at Kroger)
1 cup of Private Selection frozen Blackberries (available at Kroger)
1 medium banana, cut up into pieces
1 scoop of Vanilla Protein powder (I use ON 100% Gold Standard Natural Whey because there are no artificial flavors, colors or sweeteners)

How to make it:

Place all items in the blender.  I usually add the milk first and then the protein powder so that the powder doesn't stick to the sides of the blender.  This way all the protein powder gets mix in well.  Blend on high for 2-3 minutes or until your smoothie looks nice and thick.  Serve immediately.  This makes a great, quick and healthy breakfast, or your can freeze it in a freezer safe bowl and have a good frozen treat instead of ice cream.  Enjoy!

Quick, Easy and Healthy Strawberry Oatmeal Pancakes

These pancakes are super quick to make.  They are also very healthy and easy.  You don't have to pre-cook the whole oats at all which makes this recipe something you can make every morning if you want.  You also don't have to use the quick cooking kind of oats.  I use regular whole oats because they just get blended up anyway.  I use my blender to make these.  It is very easy to mix all the ingredients together in a blender and then just pour the mixture right onto your skillet.  When your done, all you have to clean up is the skillet and the blender.  

What you need:

1 cup of egg beaters (egg substitute)
1 1/2 cup of frozen strawberries, thawed
1 cup of Kroger Strawberry Vanilla yogurt (or your favorite strawberry yogurt)
2 cups of whole oats
1/4 cup of milk (if necessary)

How to make them:

Put all of your ingredients in the blender and turn on high until your batter looks smooth.  If the batter is to thick add a little milk to thin it out if necessary.  I use an electric skillet for cooking these but you can use a large pan on the stove too.  If using an electric skillet, turn it on about 275 F.  If your using the stove, set it to medium low.  Pour your pancakes right out of the blender into your skillet.  Cook until you see the bubbles coming up and then flip them over.  These pancakes will brown very nicely.  You can serve these plain and they will taste great.  You can also top with butter and your favorite syrup or whip cream and fresh strawberries for an extra special breakfast treat!  I usually get about 12-16 medium sized pancakes out of this batter.  You can freeze the leftovers for snacks, too!

Wheat Free Strawberry Walnut Bread

This is a simple bread to make and it tastes amazing.  It is a great, healthy bread that you can make and not feel bad about eating.  Berry season is coming and this is a great bread that can be made with any type of berry.

What you need:

3 cups of oat flour (made from whole oats ground in a food processor)
1 cup of sugar
1 tablespoon of baking powder
1/2 teaspoon of salt
1 teaspoon of cinnamon
1 1/3 cup of egg whites
2 (10-ounce) packages of frozen strawberries, thawed, sliced (do not drain, the juice adds moisture to this bread)
1 cup of walnut pieces
2 teaspoons of Kroger Light Brown Sugar (for sprinkling on top of bread)

How to make it:

Preheat oven to 375 F.  Grease 2 loaf pans.  Stir together flour, sugar, baking powder, salt and cinnamon in a large mixing bowl.  Combine eggs, strawberries and walnuts and add to dry ingredients.  Stir well.  Divide batter between loaf pans.  Sprinkle 1 teaspoon of the light brown sugar evenly over the top of each loaf.  Bake for approximately 30-45 minutes or until a tooth pick inserted in the center comes out clean.  You can also watch to see if the bread has pulled away from the sides of the pan during baking.  That also means its done.  Cool in loaf pans for about 10 minutes and then remove from pans and cool completely.  Serve plain, with fruit flavored cream cheese, or your favorite preserves.  Make a couple of these and stick in the freezer for those last minute guests.  Just thaw and serve (or if your like my husband, eat it frozen!).

Dark Chocolate Cranberry Oatmeal Peanut Butter Cookies

This is, hands down, the most amazing cookie I have ever tasted!  The name is a mouth full, but don't worry, you won't be able to say it anyway because your mouth will be full of the cookies!  It's got everything you need for the perfect cookie, and it's still wheat free!  It is full of antioxidants, protein, and good fats.   I never thought I would find a cookie that tastes as good as these that is still very healthy.  Enjoy!

What you need:

1/2 cup of Dark Chocolate Dreams All Natural Peanut Butter from The Peanut Butter Co. (available at Kroger)
1/2 cup of Kroger blended Raspberry yogurt
1/2 cup of packed Kroger Light Brown sugar
1/2 cup of egg whites
1 cup of oat flour (ground from whole oats in food processor)
1/2 teaspoon of vanilla extract
1/2 teaspoon of baking soda
2 cups of quick cooking whole oats
1 cup of sweetened, dried cranberries

How to make them:

Preheat oven to 375 F.    Add dark chocolate peanut butter, yogurt, brown sugar, egg whites and vanilla to blender and mix until everything looks creamy.  I use the whip setting on my blender.  This should only take about a minute, if that. Mix flour and baking soda together in a bowl and then add the mixture from the blender.  Mix well.  Add whole oats and cranberries to the bowl and mix well.  Scoop out rounded teaspoonfuls of batter and place on ungreased cookie sheet, about 2 inches apart.  Bake about 15 minutes.  Cool on baking sheets for a minute or two and then finish cooling on a baking rack.  Make several batches and freeze the left overs (if there are any!) for a great healthy snack. 

Yummy Bean Salad

Every time I make this salad it disappears quickly!.  It is very healthy and it is a very inexpensive, easy salad to make.  This is a great salad to bring to a family get together or a pot luck.  If it is a large gathering of people, I would recommend doubling the recipe.

What you need:

1 can Kroger Kidney Beans

1 can Kroger Black Beans

1 can Kroger Garbanzo Beans

1 can Kroger Whole Corn

1 cup chopped celery

1 cup chopped sweet onion

1 cup Kroger Mild Chunky Salsa

¼ cup lime juice

½ tsp cumin

1 tsp chili powder

Salt and pepper to taste

How to make it:

Drain and rinse all canned items well.  Combine all ingredients in a bowl and mix.  Refrigerate for at least 1 hour.  Serve chilled.

Super Fruity Smoothie

This smoothie tastes so good you will want to make it every day, although I don't recommend that! 

What you need:

1 cup of rice or skim milk
1 cup of Kroger Private Selection Frozen Smoothie Blend Fruit
1 cup of Kroger Brand Strawberry Vanilla Yogurt
2 scoops of strawberry frozen yogurt

How to make it:

Put all ingredients in the blender and blend on high until smooth.  Share with your kids (or not!), and Enjoy!

Wheat Free Banana Nut Muffins

Here is my twist on another classic.  I love muffins, but again, need to avoid the wheat.  You can use this recipe as a base and substitute raisins, zucchini, or anything else for the banana to create any kind of muffin you want.

What you need:

3 cups of whole oats, ground into flour in a food processor
1/4 cup of sugar
1 tablespoon baking powder
1/2 teaspoon salt
1/2 cup milk
 3/4 cup egg whites
1/3 cup yogurt, any flavor
1 teaspoon cinnamon
2 medium bananas, mashed
1/2 cup chopped walnuts

How to make them:

Preheat oven to 400 F.  Grease 12 cup muffin pan.  Mix oats, sugar, baking powder, cinnamon, and salt in bowl.  Mix eggs, milk, yogurt, banana, and nuts in blender.  Add egg mixture to dry ingredients and mix just until moistened; do not over mix.  Spoon batter into muffin cups.  Bake until a toothpick inserted in center comes out clean or about 15 minutes.

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Oatmeal Raisin Breakfast Cake

Here is another great, wheat-free recipe.  If you have trouble getting your kids to eat a healthy breakfast, try this one.  Telling my kids they get to eat cake for breakfast really made their day!

What you need:

3 cups of whole oats, ground into flour in a food processor
1/4 cup of sugar
1 tablespoon baking powder
1/2 teaspoon salt
1/2 cup milk
1 cup egg whites
1/3 cup yogurt, any flavor (don't worry, you won't be able to taste it!)
1 teaspoon cinnamon
1 cup raisins
1/2 cup chopped walnuts

How to make it:

Preheat oven to 375 F.  Grease an 8 inch cake pan.  Mix egg, milk, and yogurt in blender.  Add walnuts and blend on low until mixed.  Slowly add oats, sugar, baking powder and salt into blender and mix until well blended.  Pour mixture into greased cake pan and evenly distribute the raisins throughout the mixture.  Bake for 30-45 minutes or until toothpick inserted into middle comes out clean.  Serve warm with peanut butter or just plain.  This would also taste great with 1/2 cup of frozen vanilla yogurt for a dessert.

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Quick Tip to Jump Start your Weight Loss

     I was visiting a local retail shop the other day and got into a discussion on weight loss with the lady working there.  When she asked how I lost my weight I told her the first thing I did was to stop drinking calories.  Her eyes kind of lit up!  She hadn't even thought of that, she said.  If you look at how many calories you drink in a day you can jump start your weight loss by cutting out the high calorie drinks.  It can really add up.  I lost between 10-15 pounds just by cutting out the drinks!

Wheat Free Peanut Butter Oatmeal Cookies

Here is a classic favorite made without flour, if you can believe that.  I did everything in my food processor for this recipe.

What you need:

1/2 cup natural crunchy peanut butter (I love Kroger Brand......only two ingredients!)
1/2 cup unsalted real butter, softened
1/2 cup sugar
1/2 cup packed brown sugar
1/2 cup egg whites (or 2 egg whites)
1/2 teaspoon vanilla extract
3 cups whole oats (keep one cup separated, we'll use that first)
1/2 teaspoon baking soda

How to make them:

Preheat oven to 375 F.  Using the multi-purpose blade, take the separated cup of whole oats and the 1/2 teaspoon of baking powder and put them in your food processor.  Turn it on until the oats look like flour.  Add butter, peanut butter, sugar, brown sugar, egg whites and vanilla to food processor and mix until everything looks creamy.  This should only take about a minute, if that.  Add the rest of the whole oats to the food processor.  Hold down the pulse for about 2 seconds, 10-12 times or until all the oats are mix into the batter.  Do not over mix.  Scoop out rounded teaspoonfuls of batter and place on ungreased cookie sheet, about 2 inches apart.  Bake 10-15 minutes or until golden brown.  Cool on baking sheets for a minute or two and then finish cooling on a baking rack.  Make several batches and freeze the left overs (if there are any!) for a great healthy snack. 

Wheat Free Pumpkin Walnut Bread

I modified a typical zucchini bread recipe and then mixed everything, once again, in my blender.  I had to help my blender along a little bit with a spoon, but I was still able to get everything mixed good (and I have a really cheap blender!).  I also used a food processor to turn my whole oats into an oat flour so that I didn't have to use wheat flour since I am sensitive to it.

What you need:

1 cup of egg whites
1 cup of sugar
2 teaspoons of vanilla extract
2 cups of canned pumpkin
2 cups of whole oats ground into flour (in food processor)
1 teaspoon salt
1/2 teaspoon baking powder
1 teaspoon allspice
1 teaspoon baking soda
1/2 cup finely chopped walnuts

How to make it:

Preheat oven to 325 F.  Grease two 4x8-inch loaf pans.  Beat eggs, sugar, and vanilla in blender until foamy.  Add pumpkin to egg mixture and blend until mixed.  Combine all dry ingredients in a bowl first and then gradually add them to the blender.  This is where you may need to help your blender along in order to get it all mixed good (but don't stick your spoon in to far or you will hit your blades and dull them).  Once everything is mixed well, add your walnuts and mix on your blender's lowest setting or you will turn your walnuts into mush.  Split batter between your two greased pans and bake for 1 hour or until done.  These will be very moist, heavy loaves because of the egg whites and a tooth pick inserted may not come out clean even when the loaves are done baking.  This is a great alternative to regular bread if you have a wheat sensitivity.  You can easily substitute 2 cups of zucchini or 2 cups of mashed bananas to make your favorite breads without the oil and wheat.  This is a very healthy recipe.  Enjoy!

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Chocolate Raspberry Smoothie Delight

Here is another super easy smoothie that can conquer the biggest chocolate craving.  Give it a try!!

What you need:

1 cup of chocolate Soy milk or your favorite chocolate milk
1 cup of  Raspberry yogurt (I use Kroger brand)
1 cup frozen raspberrys
1 scoop chocolate protein powder
A scoop of fat free cool whip (for topping, optional)

How to Make them:

Throw everything in the blender, turn it on high, and blend till smooth.  Pour it in a cup and top with cool whip for a great, healthy dessert that is sure to delight the chocolate lover.

Strawberry Vanilla Protein Smoothie

This one is super easy and very healthy.  Sometimes I take a small amount of the smoothie and freeze in it a bowl to eat later as frozen yogurt.

What you need:

1 cup of vanilla flavored Rice or Soy milk (you can use skim milk too)
1 cup of  Strawberry Vanilla yogurt (I use Kroger brand)
1 cup frozen strawberrys
1 scoop vanilla protein powder

How to Make them:

Throw everything in the blender, turn it on high, and blend till smooth.  Pour it in a cup or to-go mug and you have a great healthy snack or meal that is very filling because of all the protein.

Wheat Free Healthy Blender Pancakes

This is one of my favorites.  These are not your typical pancakes so don't expect light and fluffy!  These will be heavier then you are used to because of the egg whites but my kids love them, even without butter or syrup and I make them almost every day.

What you need:

1 cup egg whites
1 cup natural peach yogurt
2 cups quick cooking oats
1/2 teaspoon cinnamon (optional)


How to make them:

Put all ingredients in the blender and turn it on high. Blend until you have a nice looking batter. I turn my blender on liquefy. If the batter looks a little thick I add just a little milk so that it will blend better. Cook on an electric skillet or stove on medium low. I usually get 12-16 medium sized pancakes out of this batter.

Sometimes I will put a different flavor of yogurt in or even cut up a banana or apple. I have also added vanilla protein powder to these for the extra protein. They taste great and you can make a bunch and freeze them for snacks. Enjoy!