Sunday, October 30, 2011

Curried Carrot Soup

1 tablespoon olive oil
1 onion, chopped
1 tablespoon curry powder
2 pounds carrots, chopped
4 cups vegetable broth


Heat oil in a large pot over medium heat. Saute onion until tender and translucent. Stir in the curry powder. Add the chopped carrots, and stir until the carrots are coated. Pour in the vegetable broth, and simmer until the carrots are soft, about 20 minutes.
Transfer the carrots and broth to a blender, and puree until smooth. (I use immersion blender). Pour back into the pot, and thin with water to your preferred consistency, if desired.

Nutritional Information

Servings Per Recipe: 6

Amount Per Serving

Calories: 133
Fat: 3 g
Carbs: 20.2g
Protein: 2.4g

Gingerbread Flax Muffins

1/3 cup unsweetened almond milk (or your preferred non-dairy milk)

1 teaspoon apple cider vinegar

2 tablespoons ground flax seed

1 1/4 whole wheat pastry flour or all purp flour

2 teaspoons baking powder

1 tablespoon ground ginger

1 teaspoon ground cinnamon

1/8 teaspoon ground cloves

1/4 teaspoon salt

1/4 cup canola oil

1/4 cup unsweetened applesauce

1/3 cup molasses

1/4 cup sugar (I used sucanat)

1 teaspoon vanilla

Preheat oven to 350 F. Spray a muffin tin with cooking spray.

First measure out the milk. Mix the apple cider and ground flax seed directly into the measuring cup and stir vigorously with a fork for about a minute. That helps to bring out the oils of the flax seeds while the vinegar thickens and curdles the milk. Both of those things will help the muffin to rise.

In a mixing bowl, sift together the flour, baking powder, ginger, cinnamon, cloves and salt.

Make a well in the center and add the milk mixture. Add in the oil, applesauce, molasses, sugar and vanilla. Use a wooden spoon to mix ingredients together until everything is just moistened. Don’t overmix, it’s okay if the batter is a little lumpy, muffins like that.

Fill muffin tins most of the way full. Bake for about 22 minutes, until tops are puffed up and firm and a knife or toothpick inserted into the center comes out clean.

When cool enough to handle, transfer to a cooling rack to cool completely.

Per Muffin:

Calories: 255
Fat: 10.6 g
Carbs: 35.8 g
Protein: 3.9 g

Chocolate Peanut Butter Protein Fudge

It couldn't be much easier! 4 ingredients & a nice treat with added protein! It is SUPER creamy and sooo good!

1/4 cup Unsweetened Almond Milk
1/4 cup Chocolate Protein Powder (I used Cookies & Cream)
1/4 cup Natural Peanut Butter (creamy or crunchy)
1/4 cup Dark Chocolate Chips

In a microwave safe bowl mix together the almond milk and chocolate protein powder. Add in the peanut butter and chocolate chips, stir, and microwave for about 20 seconds or until the chocolate chips begin to melt slightly. Stir the mixture together and pour into a small glass dish. Since this recipe only makes about 6 pieces of fudge, I just poured the mixture into 1/4 of the 9×13 glass dish sprayed with a bit of baking spray. Refrigerate several hours. Enjoy!!

Makes 6 servings

Per serving:
148 calories
9.5 grams fat
4.4 carbs
5.7 grams protein

Saturday, October 29, 2011

Carrot Cake Protein Bars (or Muffins)

These really are so delicious and very easy especially if you already have the oat flour read to go. I got the original recipe from Jamie Eason here.


1 cup oat flour
2 scoops vanilla whey protein (I used Whey Gourmet Vanilla Ice Cream)
2 tsp cinnamon
1/2 tsp baking soda
1/4 tsp salt
1/8 tsp allspice
1/8 tsp nutmeg
4 egg whites
3/4 cup Splenda, Truvia, or Ideal
8 oz baby food carrots
4 oz water


Preheat oven to 350 degrees.
Mix flour, whey protein, cinnamon, allspice, nutmeg, baking soda and salt together in a bowl.
Mix egg whites, Splenda, baby food carrots and water (optional) in a bowl.
Add wet ingredients to dry ingredients and mix together.
Spray glass pyrex dish with non-stick butter spray.
Pour ingredients into dish.
Bake 20-30 minutes.

Makes 16 squares, 2 squares per serving. (or you can make muffins like I did)

Per serving:
Calories: 94
Fats: 1.25 grams
Carbs: 10 grams
Protein: 10 grams

Sunday, October 16, 2011

Coconut Curry Chili

I made this recipe and adapted it from Clean Eating's Classic Comfort Food magazine.

This was truly an awesome dish as well as healthy! The house smelled so wonderful as this simmered!! I changed a few things from the original recipe.

1 1/2 teaspoons red curry paste (I used Derleas's chili ginger paste because I was out of RCP)
1 teaspoon ground cumin
2 teaspoons curry powder
4 cups low sodium vegetable broth
1/2 cup cooked bulgur (I used couscous)
2 cups of cubed sweet potatoes
2 cups of chopped green pepper
3 cups of cooked kidney beans
1/2 cup of light coconut milk
19 oz can of crushed tomatoes
green onions, chopped for garnish

In large pot add curry paste, cumin, curry powder & a bit of broth. Mix until paste is smooth. Add remaining broth, bulgur, potato & green pepper. Bring mixture to a boil. Cover, reduce heat to med-low and simmer for 10 min.

Add beans, coconut milk and crushed tomatoes. Cook, uncovered for about 7 minutes, til bulgur is soft, veggies are cooked through and chili is thick. Top with green onions and serve.

Makes 4- 2.5 cup servings.

Calories: 340
Fat: 4 g
Carbs: 65 g
Protein: 17 g
Sodium: 412 mg
Sugars: 10 g

Friday, October 14, 2011

Cream Cheese Carrot Cake Baked Oatmeal

1/2 cup Rogers Porridge Oats (you can use regular)
1/8 teaspoon baking powder
dash of cinnamon, nutmeg, cloves & ginger
1/4 cup grated carrot (next time **tomorrow morning** I would use the really small side of the grater)
1 cup of water
2 Tablespoons Cinnamon Dulce Sugar free Syrup
splash of Vanilla (I used Butter Vanilla)
1 wedge of Laughing Cow Light cheese, cut into small pieces (I used this instead of cream cheese)
You could also add some pecans, walnuts, White chocolate chips and raisins (aka: gelatinous pustules).

Mix together dry ingredients. Add wet and stir to mix. Pour into sprayed baking dish. Top with bits of LC cheese. Bake at 350 for 30 minutes. Enjoy!!

**This was amazing!!!!**

Calories: 214
Fat: 5 g
Carbs: 35
Protein: 11 g

Sunday, October 9, 2011


We had some outstanding numbers this time around and we want to say BRAVO and congrats to each one who participated!!

So, we think this is a record for accrued miles, so I want to congratulate Cyndi Springford for a WHOPPING 222.93 MILES (not km)!! WOOOHHOOOO!! Cyndi, if you would like to send your mailing info to, we will get your prize sent out. Awesome job!!!

Saturday, October 8, 2011


Life is short. I spend 99.9 percent of my time trying to live well...eating healthy, exercising, staying on course with the agenda I have set for myself. I really DO love my life. I love how great I feel and I love the fact that I am helping others along the way. But being healthy is not only about diet & exercise, but about family and friends and happiness. That in turn translates into optimum health. The package deal.

I don't get to spend a lot of time with my husband, but he came home yesterday and will be here for 3 days. A really short time slot. So I am now enjoying the 20 percent end of the 80/20 policy. I sure as hell ate an awesome dinner & had several (ok, many) drinks last night (& possibly one or 2 tonight), I did not work out today. I feel no guilt. I plan on spending as much time together as a family as those 3 days will allow. There will also be a Thanksgiving dinner in there too!

Scott & I have changed so much in the last year. I see a side of him now I didn't know existed & it is wonderful! Last night was the perfect combination of laughs, conversation, wine & really just sheer happiness. I even got handed a stunning single rose along with a marriage proposal from him. I could not ask for more. :-)

Letting a schedule go & instead just winging it can be a blast! I know my training schedule doesn't always make for the best use of time when he comes home. So I allowed myself today to just be free of any predetermined activities and just enjoy life! Tomorrow I will be back at it with a 12k training run.

So the moral of my story is this: Live your life...take the time to adhere to your principles, but then to have flexibility as well. You just never know what great things will be waiting for you.

On that note I must go shave my legs, get out the wine glasses and put on some great stilettos!


Friday, October 7, 2011

Chunky Peanut Butter Cheesecake Baked Oatmeal

Baked Chunky Peanut Butter Cheesecake Oatmeal

Makes 1 serving


1/2 cup dry oats
1 cup water
1/8 t. baking powder
1 t. vanilla extract
1 T. Natural Chunky Peanut Butter (you can also use PB2 which cuts the fat back to almost nothing and calories in half)
2 T. DaVinci sugar-free Peanut Butter syrup
2 Tablespoons fat-free cream cheese (I used 2 wedges of Laughing Cow Light)


Mix the above in a sprayed oven-proof bowl. Cut cream cheese (slices) directly into bowl along with oatmeal. Drop in bits of Peanut Butter. Mix in gently.

Bake at 350 for 30 minutes.

This was reallllllllllllly deelish. Lauren said it tasted like Pirate Cookies!

Calories: 325
Fat: 14 g
Carbs: 35 g
Protein: 16 g

Sunday, October 2, 2011


First off we want to say thanks to those who participated. I (W) kind of knew going into it that if involved a bit of reading and work, numbers would be down. But that's ok! Those that did it, good on you!!

So without making you wait any longer, we would like to send a HUGE congrats to Wendy Dawn! Wendy, send me your mailing address to I will have your prize mailed out shortly!!

Cheers, Wendy

Saturday, October 1, 2011

Sweet Potato and Coconut Soup with Shrimp

This is likely my favorite soup recipe EVER!! I make it both with & without shrimp..tonight without. Lauren is allergic & wanted to eat some! You will guaranteed, have people peeking their noses in the kitchen when this is cooking. Healthy, AMAZING and just what is needed today!!

The original recipe came from the Janet & Greta Podleski, of the famed tv show Eat, Shrink & Be Merry.

Sweet Potato and Coconut Soup with Shrimp
2 tsp olive oil
1 cup ea chopped onions, chopped red bell pepper
3/4 cup chopped celery
2 tsp minced garlic
4 cups cubed, peeled sweet potatoes
1 tbsp grated ginger root
3/4 tsp each ground cumin, ground coriander, and curry powder
1/4 tsp cinnamon
2 cups chicken broth
1 can light coconut milk
1/2 tsp salt
1/4 tsp black pepper
3 tbsp each chopped fresh cilantro and chopped fresh basil leaves
2 tbsp light peanut butter
1 tbsp brown sugar
1 tbsp lime juice
1 lb cooked medium shrimp, tails removed (thaw first if using frozen)

-heat olive oil in a large, non-stick soup pot over medium heat. And onions, red pepper, celery and garlic. Cook and stir until vegetables begin to soften, about 4 min.

-Stir in sweet potatoes, ginger root, cumin, coriander, curry powder, and cinnamon. Cook and stir 30 more seconds. Add broth, coconut milk, salt and pepper. Bring soup to a boil. Reduce heat to low, cover and simmer about 10 min, just until sweet potatoes are tender.

-Transfer half the soup to a blender and puree until smooth. Return pureed soup to pot with remaining soup. Stir in cilantro, basil, peanut butter, brown sugar and lime juice. Mix well. Add shrimp and heat for about 2 min until shrimp is hot.

Makes 6 servings (About a generous 1.5 cups each) : 239 cal, 8.2g fat, 4.6 g saturated fat, 19 g protein, 24 g carb, 3 g fiber, 120mg cholesterol, 501 mg sodium.

***after I took out the 1/2 of soup to blend, I mashed the rest of the soup with a potato masher to have smaller chunks instead of big lumpy veggie pieces***


Chocolate Coconut Almond Granola

Well, I started out the morning with ingredients for a Chocolate Peanut granola...another standby, but was missing one crucial ingredient. So I created this recipe instead, using the ingredients I did have on hand. I have to say, it turned out wonderfully & the smell of it baking was amazing & comforting on this cool fall day! I hope you enjoy it!

Chocolate Coconut Almond Granola

3 cups of rolled oats (I used Rogers Porridge Oats)
1/2 cup raw almonds, chopped
1/2 cup unsweetened coconut (I used large chipped)
1/2 teaspoon sea salt
1/4 cup cocoa powder
1/4 cup coconut sugar (aka:palm)
1/4 cup sesame seeds
1/4 cup wheat germ
1/4 cup flax meal

Mix above together in large bowl.

Stir together in large bowl and add to dry ingredients:
1/2 cup honey
1 teaspoon vanilla
2 Tablespoons of vegetable oil (next time I will use coconut oil)

Add wet ingredients to dry then mix well until coated. Using your hands makes it go much easier! Spread on parchment lined cookie sheet and bake at 325 for about 25 - 30 min. You do NOT want to over bake!

Cool and store in freezer or airtight container. I like to eat ALL my granola right from the freezer.

Nutrition info per 1/4 cup:
Calories: 104
Fat: 4 g
Carbs: 16.3 g
Protein: 3.1 g
Sodium: 5.2 mg

Recipe makes 26-1/4 cup servings