Archive | Uncategorized RSS feed for this section

Kodiak Banana Nut Muffins

17 Feb


Kodiak Power Cakes pancake mix has a muffin recipe on the back. (Of course, I adjusted it a bit to lower the calorie total so I could add in my favorite walnuts.) These are very yummy muffins. The mix is whole grain wheat and oats, but they are more tender than most of my whole grain bakes.



2 cups Power Cakes mix

1 cup unsweetened almond milk

1/4 cup Eggbeaters (or two egg whites)

1/4 cup brown sugar

1/4 cup splenda granulated (you could leave this out and they would still be sweet enough!)

2 Tbsp melted butter

2 ripe bananas mashed (10 ounces frozen banana cubes)

1 tsp cinnamon

2 ounces chopped walnuts

Directions: Combine all ingredients in mixing bowl and blend until smooth. Fill muffin tins sprayed with Pam. (I had to fill each muffin cup to the top) Bake at 350 degrees for 18 or 19 minutes until toothpick comes out slightly moist.

Makes 12 muffins, each about 150 calories with 6.6 grams protein.


Asian Dipping Sauce

29 Nov

Excellent for dipping the Mini Chicken Cilantro Potstickers from Trader Joe’s or Costco!

Mix together:

1 Tbsp soy sauce

1 Tbsp teriyaki sauce

1 Tbsp water

1/2 Tbsp vinegar

1/4 tsp sesame oil

1 Tbsp Splenda granulated (or sweetener of choice.)

Broccoli Salad

19 Nov



4 cups chopped broccoli florets

3 Tbsp sunflower seeds

3 Tbsp raisins

1/4 onion, chopped

1/2 apple, chopped

3 strips bacon, pre-cooked and chopped

Dressing: 1/2 cup plain yogurt, 4 Tbsp Splenda (or sweetener of choice,) 3 Tbsp apple cider vinegar

Mix the dressing ingredients and set aside.

Chop all ingredients and mix together. Add the dressing and stir to coat.

Makes 4 servings, about 140 calories each. Keeps well in the refrigerator for several days.

Blueberry Protein Coffee Cake

28 Jul



1 1/2 cups old fashioned oats

1 cup brown rice flour

2/3 cup vanilla whey protein powder

1/2 cup splenda granulated

1 tsp baking powder

1 tsp baking soda

1/2 tsp salt

3/4 cup plain greek yogurt

1 egg plus 2 egg whites, lightly beaten

1 cup applesauce

2 Tbsp oil

2 Tbsp water

2 cups blueberries

Directions: Preheat oven to 350 degrees. Coat a 13X9 pan with cooking spray.

In a large bowl, mix first 7 (dry) ingredients. In a separate bowl, mix next 5 (wet) ingredients. Stir until smooth, then add wet ingredients to dry and mix just until evenly moistened. Fold in the blueberries.

Bake 25 minutes. Let cool a bit, and then cut into 8 large pieces. Eat one, and wrap the remainder in foil and freeze. To re-heat, place in toaster oven at 425 degrees for 7-12 minutes.

8 servings. Per serving: approximately 220 calories, 14 grams protein and 5 grams fiber.

Tropicale Dressing for Taco Salad

28 Jul

1/4 cup store bought mustard

1/4 cup apple cider vinegar

1/4 cup splenda granulated

2 Tbsp olive oil

2 Tbsp water

1/2 tsp cumin

1/4 tsp oregano

Wisk all ingredients together. About 50 calories per 2 Tbsp.

Crockpot Baked Apples

5 Nov



3 medium apples

1 Tbsp brown sugar

1 Tbsp granulated splenda (or sweetener of choice)

2 tsp cinnamon

1/2 tsp pumpkin pie spice

1 Tbsp dried cranberries or raisins

2 Tbsp chopped walnuts or pecans

3 tsp butter (or butter substitute of choice)

1/2 cup water

Directions: Cut the core out of the three apples without cutting all the way through the bottom of the apple. Place in crockpot. Mix together brown sugar, splenda, cinnamon, pumpkin pie spice, cranberries, and chopped nuts. Carefully spoon this mixture into the empty core of each apple. Put 1 tsp butter on top of the mixture in the apple. Carefully pour 1/2 cup of water in the crockpot. Cook on low about 5 hours.

About 180 calories per apple.

Recipe Review: Zucchini Marinara Bake

22 Jun

Its that time of year again–everybody who has a little space is growing a few zucchini and tomato plants, right? Or you might be like I usually am, and hope that your friends and neighbors will share the bounty with you. Anyway, if you like those two vegetables, this is a wonderful no-fail recipe (in my humble opinion : ) ) I was a little surprised at how the baking dish was filled to the brim, but decided to trust my own recipe, and sure enough, it did not boil over. I just love the flavor combo in this recipe, and I love that you can have a great big serving for 200 calories, and I love that you still get a little treat of cheese and pasta every few bites!


(Zucchini Marinara Bake, pictured before baking)

A serving of this with a side of chicken or fish makes a fantastic dinner.