4 Ingredient PROTEIN Cookies!

Here it is!  Same recipe as Friday - 2 ingredient cookies....but this time with PROTEIN!  Yeah!  This recipe makes 16 cookies for small protein treats - BUT heres a GREAT TIP!:

• Make it a MEAL!  Do 4-8 cookies depending on your calorie needs for a breakfast meal with protein/fat and carbs!  YUM!
• Example: 5 of 16 cookies = 251 calories/3.5g fat/36.5g carbs/21.9g protein

Ingredients:
2 bananas, mashed with spoon at bottom of bowl
1 cup instant oats (or blend old fashioned oats in a blender)
1/2 cup Liquid egg whites (or 3 egg whites)
1 scoop protein powder
1 tsp cinnamon (optional)

Directions:
Mash bananas in the bottom of a bowl until smooth.  Stir together oats, protein and cinnamon and fold in.  Pour egg whites in - combine until moist and completely combined like a cookie dough.

Roll into ball shape and press into flat discs on sprayed foil covering cookie sheet.  Bake at 350 for 12-15 minutes (more moist cookies at 12 minutes, crispy at 15)

Nutritional Info: (Serving Size is one cookie)
Yields 16 Cookies

Calories	50.2
Fat	0.7g
Carbs	7.3g
Protein	4.4g
Sugar	3.75g

**Try them with a glass of cold Unsweetened Almond Milk!  No sugar, 2.5g healthy fats and 35 calories for an entire cup!

Tips:
Try a few Healthy Add-Ins like:
2 TBS chopped Plum Azins (dried chopped plums - no sugar added)
2 TBS chopped nuts (for a little healthy fat!)
1 TBS almond or peanut butter (make some peanut butter oatmeal cookies!)

Happy and HEALTHY eating!

2 ingredient Clean Cookies? No Way! YES WAY!

I didn't believe it - but just 2 ingredients only and REAL, CLEAN, GUILT-FREE, NO SUGAR ADDED cookies are born!  I didn't try them but my husband LOVED them and said they are truly like a cookie without all the junk!

Ingredients:
2 bananas, mashed with spoon at bottom of bowl
1 cup instant oats (or blend old fashioned oats in a blender)
1 tsp cinnamon (optional)

Directions:
Mash bananas in the bottom of a bowl until smooth.  Pour in oats and cinnamon and fold in - combine until moist and completely combined like a cookie dough.

Roll into ball shape and press into flat discs on sprayed foil covering cookie sheet.  Bake at 350 for 12-15 minutes (more moist cookies at 12 minutes, crispy at 15)

Nutritional Info: (Serving Size is one cookie)

Calories	57.1
Fat	0.8g
Carbs	12.2g
Protein	1.5g
Sugar	3g

**Try them with a glass of cold Unsweetened Almond Milk!  No sugar, 2.5g healthy fats and 35 calories for an entire cup!

Tips:
Try a few Healthy Add-Ins like:
2 TBS chopped Plum Azins (dried chopped plums - no sugar added)
2 TBS chopped nuts (for a little healthy fat!)
1 TBS almond or peanut butter (make some peanut butter oatmeal cookies!)


STAY TUNED for the protein version - Im going to try my hand at adding protein powder, egg whites and other ingredients to make clean protein cookies!

Rise and Shine it's BREAKFAST time!

One of the reasons I wanted to begin my business was to help people understand that healthy, clean eating doesn't have to be boring or un-flavorful!  Butter, salt, chemically laden sauces - blah!  Thats not flavor - thats YUCK!

But I truly believe that people still use butters, salt, sauces, etc because its all they know.  Most people lack the creativity to put together healthy yet creative and TASTY meals because they are used to their current eating habits or processed/convenience foods.

But guess what - you CAN put together delicious, restaurant style meals that are clean, low fat, high in lean protein, high in fiber and will fill you up, fuel your day, your metabolism and leave you wanting MORE healthy foods!

Try these clean, healthy and QUICK meals for breakfast!

Italian Eggs and Toast:

4 egg whites, scrambled (quick scramble in micro 2 mins in BPA free container)

1/2 cup fresh spinach

5 sliced cherry tomatoes

2 TBS Ragu Light, No Sugar Added Pasta Sauce

**Scramble eggs and stir in sauce and veggies

2 slices whole grain toast, sprayed with olive oil cooking spray and topped with 1tsp grated parmesan and 1 tsp Italian Seasoning

**Broil toast on high until crisp!

Calories	286.6
Fat	8.4g
Protein	23g
Carbs	32.4g

Spanish Torta Scramble:

4 egg whites, scrambled 

3/4 cup roasted yukon gold potatoes cubed and spiced with chili powder

1/2 cup roasted or sautéed bell peppers and onions seasoned with 1/2 tsp garlic powder

2 TBS sliced green or black olives

4 thin slices roma tomatoes

**Scramble eggs and top with potatoes, bell pepper/onion mixture, sliced olives and tomato slices!

Calories	259.2
Fat	6.9g
Protein	17.4g
Carbs	32.3g

Fruit and Nut Waffles with Calypso Eggs:

2 Whole Grain Waffles (try Kashi!)

2 tsp all natural almond or peanut butter over waffles (1 tsp each)

2 tsp chopped walnuts (1 tsp over each waffle)

1/4 cup blueberries (overtop waffles)

2 TBS sugar free maple syrup made with stevia

**Toast waffles and spread almond butter over, top with nuts, berries and syrup!

4 egg whites, scrambled and topped with 2 TBS fresh mango pico de gallo

Calories	261.8
Fat	9.3g
Protein	17.1g
Carbs	28.1g

ENJOY!  And try to make your favorite breakfasts clean and healthy - its easy!  

Your Body will thank you!

In Health,

Nutritionista