Archive for May 25, 2015

Protein Puppy Chow

Protein Puppy Chow

This is a great snack if you’re craving something sweet but not all of the processed sugary sickly sweet completely bad for you snacks lol. This recipe still has about the same amount of calories as its normal counterpart regular puppy chow, or muddy buddies for all you non-southerners, but it has half the sugar and twice the protein.


1/2 Cup Dark Chocolate Chips

2 Tbs Coconut Oil

2 Tbs Cocoa Powder (I used Hersey’s Special Dark)

1 Scoop Chocolate Protein Powder (I used BioTrust but any work)

  • 1 Scoop = 1 1/4 Tbs

1/2 Cup Peanut Butter (I used organic its lower in calories)

8 Cups Chex Cereal (Again lower calorie and gluten free)

3 Scoops Chocolate Protein Powder

  • 3 Scoops = 3 3/4 Tbs

First you want to melt the chocolate. It should take about 1 1/2 minutes in the microwave, that’s the easiest. You want to make sure you stir every 30 seconds or the chocolate could burn.

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Next in a smaller bowl melt the coconut oil. This only takes about 20-30 seconds.



I know the bowl looks empty but there is melted coconut oil in there lol.

Now you want add the cocoa powder and just ONE scoop of protein powder. Mix until those three are completely combined.

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Add your coconut oil mixture to your dark chocolate and mix completely until combined.


Next add your peanut butter again mix, mix, mix.


Have your chosen chex set up and then add your chocolately goodness to the chex and stir making sure all the pieces are coated.

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Next add your chex to a plastic bag or container and this is the best part. Add in the remaining protein powder and close your container. Now shake, shake, shake! Shake until you feel like all pieces are sufficiently covered. Place in the fridge for 5-10 minutes just to set the chocolate and then enjoy.

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Servings 16

Serving size 1/2 cup

Calories 149

Fat 6.9 g

Sat Fat 3 g

Cholest. 2.9 g

Sodium 172.1 mg

Carb 17.3 g

Fiber 1.4 g

Sugar 3.8 g

Protein 5.7 g

Choco-Cherry Pops

Choco pop

These Greek yogurt pops are absolutely the thing to have on a hot summer afternoon and are definitely a healthier alternative than the local ice cream truck. Fairly easy to make but slightly time consuming because of the freezing period.


2 Cups Frozen Cherries

2 Tablespoons Sugar

1 Tablespoon Lemon Juice

1/3 Cup Water

2 Cups Non Fat Greek Yogurt

1 Cup Mini Semi-Sweet Chocolate Chips


6-4 Oz Cups or 12-2 Oz Cups

Matching number spoons of Popsicle sticks

First you want to make the cherry puree or a coulis. To do this you want to combine the cherries the sugar the lemon juice and the water into a small pot. Let this mixture simmer on low for 25-30 minutes. You want the cherries to cook down and reduce so that there isn’t as much water.

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From that point you want to blend the mixture until smooth. I used my immersion blender but a regular blender works too. Transfer this to a bowl to cool. Make sure the bowl is large enough to hold your yogurt as well. I set my bowl on top of a cooling rack so that the cherry mixture would cool faster.

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Once cooled add in the Greek Yogurt and mix thoroughly to combine. Once combined mix in your mini chocolate chips.

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Set up your cups and sticks at this point. I wanted to make 12 pops but I only had bigger cups so I had to make fewer pops. For 6 pops scoop 1/2 cup of mixture into each cup and place a stick in the center. For 12 pops scoop 1/4 cup of mixture into cup and place stick in center. The sizes of the cups matter for how much you place in them. If you place a small amount in a large container your stick may not be sufficiently covered to be able to hold the pop once frozen. 


For extra pizzazz I added a few more mini chips to the ‘bottom’ of my pops. Then place them on a baking sheet for a flat stable surface and cover. Place in the freezer for 5-6 hours and then enjoy.

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My Dad photo bombed me trying to steal my pop lol.

Servings 6

Serving Size 1 Pop

Calories 291

Fat 10.7 g

Sat Fat 6.7 g

Cholest. 0 mg

Sodium 32.8 mg

Carb. 42.5 g

Fiber .9 g

Sugar 36.1 g

Protein 8.1 g

Creamy Greens Pasta Bake

Pasta Bake

Super simple and super yummy. This meatless main dish is sure to wow even the most dedicated of carnivores.


12 Oz Dry Ziti Pasta

4-6 Cups Chopped Kale

3 Tablespoons Flour

1/2 Teaspoon Garlic Powder

1/4 Teaspoon Salt

2 Tablespoon Butter

2 1/2 Cup Milk (I used 1%)

1/2 Cup Half-and-Half

3 Oz Cheddar Cheese

2 Oz Parmesan

Cook and Drain your pasta then set to the side.


Wash and dry your kale then chop and place in a 3-quart casserole dish. IMG_1715 IMG_1716

Combine flour garlic powder and salt in a bowl.

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Melt your butter in a sauce pan then add in your flour mixture. Cook that for at least 2 minutes over medium heat.

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Add in your milk and half-and-half, then cook for 5 minutes or until thick.


Measure out your cheese and then combine everything and place into your quart dish. I sprinkled some extra Parmesan over the top.

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You can cover and store in the fridge or bake right away. For baking bake for 30 minutes at 350 degrees Fahrenheit.

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Serve hot and enjoy.


Serves 8

Calories 339

Fat 10.3 g

Sat Fat 6 g

Cholest. 30.6 mg

Sodium 670.2 mg

Carb. 43.8 g

Fiber 4.1 g

Sugar 6 g

Protein 16 g

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