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Chocolate Orange Meringue Cookies!

16 calories, 4 carbs, 0g fat,  0g protein!

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This recipe uses the zest of a whole orange to add a delicious citrus tang to the chocolate. Meringues are normally healthy cookies since they’re basically just egg whites, cream of tartar and sugar, but by using cocoa powder you not only get great chocolate flavor but cut down on calories from sugar! You can use this recipe to experiment with all different flavors, coconut or crushed/pureed berries like raspberry would be great too!

*These are about 3 inches in diameter*

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Recipe here:

piecesinprogress.tumblr.com/creativecookies

35 notes | 2 days ago

Shrimp & Sugar Snap Pea Pasta with Roasted Garlic!

269 calories, 44 carbs, 4g fat, 18g protein!

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This is by far one of my favorite dishes because it has the best of everything AND it only took 30 minutes!! There’s lots of freshly roasted garlic along with roasted onions, peppers and cherry tomatoes! They all get tossed with pasta, fresh shrimp and sugar snap peas to make this high protein pasta healthy and packed with flavor. I topped it with an extra tablespoon of parmesan for 20 calories and added a side salad for one of the best, healthiest meals I’ve made! If you don’t eat shrimp try tossing in one of the gardein soy protein products! :)

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Full recipe here:

piecesinprogress.tumblr.com/pastapossibilities

9 notes | 3 days ago

26

Tofu Mac and Cheese! 327 calories, 8g fat, 46 carbs, 20g protein!! ~ This dish is one of my family’s favorites because it’s a great healthy way to get kids to eat more protein. The tofu in the cheese sauce makes it creamy and the use of healthy pasta (Rozoni smart taste), fat free milk, and low fat cheeses make it diet friendly! I served it plain (no veggies), but you could easily prepare some veggies and toss them in with the pasta- Here’s my favorite veggie additions! - 4 cups cauliflower cooked with 2 teaspoons chopped garlic (or even better roast garlic in the oven and throw in a few cloves!) you can get it frozen then thaw it and cook with the garlic for 5-10 minutes - 5 cups (raw) baby spinach (that’s one bag) and 1/2 cup caramelized onion (throw the spinach in raw so it wilts in the sauce!) - marinate thick eggplant slices and portabella mushrooms in white wine and garlic, grill 3 minutes on each side and chop - oven roast about 20 asparagus spears and thick slices of zucchini with cloves of garlic and slices of red onion (400* about 30 minutes), chop asparagus and toss in Full recipe here: piecesinprogress.tumblr.com/pastapossibilities

12

Homemade Pico De Gallo! Per 2 Tablespoons: 5 calories, 1 carb, 0g fat, 0g protein ~ I absolutely love this sauce! It’s great on chips, on fresh cut peppers, in egg white scrambles, omelets, or my favorite use on salads as dressing! It’s incredibly easy to make, just chopped tomato, red onion, red pepper, cilantro, garlic and fresh lime juice. Best of all the longer it sits in the fridge the better it gets! You can mix up the spiciness by adding jalepeno or the flavor by adding fruits like peach, mango or even roasted garlic or caramelized onion! ~ Recipe here: piecesinprogress.tumblr.com/saucetastic

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Mango Coconut Cupcakes! 107 calories, 4g fat, 10 carbs, 2g protein ~ These cupcakes were a huge hit before my family even realized they were healthy. They have chunks of fresh mango and coconut flakes (with coconut extract) to create a really tropical bright summary cupcake. I frosted them with 1/2 a teaspoon of Pillsbury sugar free frosting for an extra 17 calories and used marshmallows for the decoration. ~ Recipe here: piecesinprogress.tumblr.com/brilliantbaking

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Homemade Pita Bread!! Per pita: 106 calories, 0g fat, 3g protein! ~ Pitas are one of the easiest breads to make and are fantastic on their own, with roasted veggies, healthy hummus or dips, or for mini pizzas. The dough needs time to rise but once it’s ready it takes less than 5 minutes to bake and they stay good stored properly for about a week( but in my experience have never lasted that long). The best part is you can make all different flavors by using herbs and spices like rosemary, thyme, basil, oregano, cumin, red pepper flakes, GARLIC, minced onion or anything else you like! Here I used oregano and lots of garlic. :) ~ Recipe here: piecesinprogress.tumblr.com/breads

9

Balsamic Roasted Veggie Pita Pockets 135 calories, 3g fat, 23 carbs, 5g protein ~ There are so many things you can do with my 30 calorie balsamic glazed veggies but this is one of my favorites!  This pita pocket makes a great filling snack that’s super easy to toss together, it has eggplant, red onion, zucchini, squash, and garlicky cheese spread! The pitettes from Tofuyan are also one of my favorite items, I like to make mini pizzas and 45 calorie garlic bread out of them too (just cut in half, top with 2 voices roasted garlic and bake 5 minutes)!  To make this pita pocket snack: - 1 serving balsamic roasted vegetables (recipe through the link) - 1 Tablespoons Alouette light garlic and herb cheese spread - 1 Tofuyan pitette

11

Spicy Mexican Brownies! 153 calories, 29 carbs, 5g fat, 3g protein ~ For my little sister’s Cinco de Mayo party she wanted me to make spiced mexican inspired brownies and they came out good but I wanted a healthier version for myself so I created this! It still uses a lot of sugar but I doubled the cocoa powder and added nonfat yogurt (the cocoa covers up the yogurt taste completely) and substituted light butter for regular. I always make my brownies in cupcake tins to help even out portion size! They came out soft, really moist, chocolately, spicy and almost identical to the originals but with less than half the calories and an even bigger portion size!    ~ Recipe here: piecesinprogress.tumblr.com/brilliantbaking

Mediterranean Quinoa Salad!

284 calories, 43 carbs, 2g fat, 17g protein!!

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Quinoa is one of the healthiest grains out there and comes in a variety of colors and styles. I made this salad simply by tossing everything together but it’s even better if you let it sit in the fridge for at least 15 minutes. This salad has tons of protein and is really filling making it an excellent healthy vegetarian meal! You can mix in whatever you like but here’s how I made mine:

You need:

-1 oz fat free feta cheese

-1/4 cup mixed chopped red onions and green peppers

-3 sun dried tomatoes, sliced

-3/4 cup quinoa

-1/4 cup black beans

- juice of half a lime or lemon (or both!)

30 notes | 1 month ago

26

Easy Microwave Egg Whites! These are absolutely perfect for sandwiches (and only about 30 calories with 8g protein and no fat) because they come out the right size and shape! All you have to do is pour two fresh egg whites (1/4 cup liquid egg whites) into a microwave safe bowl. Cook it for a minute on one side, use a spoon to flip it, cook another 30 seconds on the other side and enjoy! My favorite ways to use this! 1.- Put on a sandwich, top with 1/4 cup low fat cheese and microwave for 15 seconds to melt the cheese! (I like to use 2 slices of hearty multi-grain or rye bread) 2.- Chop and add to healthy stir fries for extra lean protein! 3.- Add veggies and cheese for a quick almost-omelette! 4.- Double the portion size and enjoy as is for a quick snack! Hot sauce makes it even better. :)

16

Chocolate Chocolate Chunk Muffins! 107 calories, 2g fat, 20 carbs, 5g protein!! ~ These cupcake sized fluffy muffins came out incredibly! They’re soft and filled with melty chunks of chocolate. It’s a really simple recipe too, just throw ingredients together, spoon into muffin cups and bake for about 15 minutes! What helps make them really healthy is using non fat greek yogurt and sugar free hershey’s dark chocolate for the chunks. You could try throwing any sort of berry in this recipe too! ~ recipe here: piecesinprogress.tumblr.com/brilliantbaking

39

Mexican Stuffed Peppers!! 328 calories, 7g fat, 53 carbs, 18g PROTEIN!! ~ I made these tonight for dinner and they were a huge hit! Even though a serving is only 1 pepper I used the biggest ones I could find in the produce section and really packed in the stuffing. They have Spanish rice, red kidney beans, lots of cheddar cheese, sour cream and a bit of zucchini for some extra veggie goodness. What I really love about stuffed peppers is that when you roast them all the amazing flavor from the peppers mingles with the stuffing making the whole thing absolutely delicious! ~ Recipe here: piecesinprogress.tumblr.com/victoriousvegetables

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There’s a lot of misinformation about nutrition and types of diets so I wanted to make this to help explain that you can and SHOULD have carbs as an important part of your healthy balanced diet! There’s plenty more to know about carbs and nutrition but this guide should help get you started towards using carbohydrates to enhance your health and fitness plans! For other nutrition guides & info on calories, protein and more go here! (piecesinprogress.tumblr.com/nutritionalknowledge)

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Red Pepper Mac and Cheese! 238 calories, 40 carbs,  5g fat, 13g protein!! ~ This super easy 15 minute dish uses cheddar cheese and a traditional roux to make a creamy cheese sauce. It has diced red peppers, cubed zucchini and garlic to give it lots of veggie freshness while keeping it low cal and healthy! It’s a perfect dish to throw together when you’re in a hurry! I ended up have one and a half servings of it to make a whole meal but you could also easily have 1 regular serving with a side dish like gardein crispy chick’n tenders (or any other soy meat), a big salad, or a cup of soup! ~ Recipe here: piecesinprogress.tumblr.com/pastapossibilities

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Butternut Squash Barley Lentil Soup! Per cup: 93 calories, 20 carbs, 0g fat, 5g protein!! ~ This soup has a fantastic sweet spicyness from the combination of butternut squash and spices. I used cumin, garlic, an Indian spice blend and a hint of red chili flakes. In addition to the squash there’s also chunky carrots, onions and tomatoes which, with the thickness of lentils and barley grain, make the soup rich, filling and delicious. With 6 ingredients it’s a really simple dish to make and can be part of a healthy hearty meal! (I suggest 2-3 cups for a meal size or a sandwich/ wrap/ salad with a single serving of it). ~ Recipe here: Piecesinprogress.tumblr.com/sensationalsoups ~