Pumpkin Spice Bars

Pumpkin stem

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½ cup egg whites

1/2 c Splenda (for Baking)

1 c Pumpkin Puree (not pumpkin pie mix)

1.5 cups of cinnamon roll or vanilla whey

1/2 tsp Baking Soda

1tsp pumpkin pie spice

1/4 tsp Salt

chopped nuts (opt)…walnuts are GREAT in these!

Beat together the eggs, Splenda, pumpkin. Stir in the dry ingredients. Pour into a 8×8 baking pan sprayed with Pam. Bake at 350 degrees for 20-25 minutes.


Roaste Red Pepper Soup

Posted On September 13, 2011

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Red bell peppers.

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1 cup chopped onion
1-2 tsp of chopped garlic
2 1/2 cups low sodium chicken broth

1 small jar of  roasted red bell peppers, drained

1-2 packets of splenda
1/2 teaspoon sea salt
1/4 teaspoon pepper
2 teaspoon dried basil
3/4 cup Greek non fat plain yogurt

Heat skillet with nonstick spray and cook and garlic onions until tender.

Add broth, roasted peppers, splenda, salt and pepper. Cook uncovered 10 minutes over medium heat, stirring occasionally. Remove from heat.
In blender, place half the mixture with half the basil.  Puree until smooth. Repeat with rest of mixture. Return to saucepan; stir in yogurt, and heat over low heat just until hot (do not boil!)

Lemony Lemon Chicken

Posted On September 8, 2011

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8 boneless skinless chicken breast halves
1 teaspoon lemon pepper ( I like to use the salt free kind)
3 tablespoons lemon juice
1 teaspoon lemon zest

Flatten each chicken breast to 1/4-inch thickness between sheets of plastic wrap or waxed paper. Sprinkle both sides of chicken with lemon pepper.
Heat skillet sprayed with non-stick spray over medium-high heat. Cook chicken, lemon juice and zest 15 to 20 minutes, turning chicken once and stirring juice mixture occasionally, until juice of chicken is no longer pink. (if it starts to burn, lower the heat and cook longer)
Serve chicken topped with juice mixture.  You can also top with some lemon slices and chopped nuts.


Posted On September 7, 2011

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Soy Chicken

Posted On September 5, 2011

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I made this in the oven, but it would be great on the grill!

  • boneless-skinless chicken breasts (approx 6-8 lbs)
  •  1/2 cup liquid bragg aminos (or low sodium soy sauce)

<A HREF=http://www.netrition.com/cgi/goto.cgi?pid=653-0002&aid=3543”>Liquid Bragg Amino</A><P>

  • 1/4 cup splenda for baking
  • 1/2 teaspoon garlic powder
  • ginger to taste


  1. Combine all ingredients together except chicken  making sure splenda is dissolved.
  2. Pour marinade over chicken and let marinade. (overnight is best)
  3. Bake in a 325 degree oven for approx 1 hr  (baste every 20 minutes)

Another Banana Bread….or is it Cake?

This is unbelievably moist!  I baked it like bread, but it was more cake-like in consistency.  This is great bread for eating low carb. If you need fats, spread some natty PB on top 🙂

2 cups unsweetened vanilla greek yogurt (or just plain greek yogurt)

1 egg

1 cup wheat bran

4 scoops whey (I used vanilla scivation)

1 very ripe banana

1 tsp Baking powder

1 tsp (or more) of Cinnamon

1 tsp vanilla

1/2 cup (or to taste) splenda for baking

Mix everything in a blender (or blend with a stick blender).  Pour into a loaf pan sprayed with non-stick spray.  Bake at 350 for approx 45-50 min.

Come join me!

Posted On August 19, 2011

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If  you haven’t already joined me on Facebook, come on over 🙂 I post some things that I don’t always get a chance to post here.  Feel free to make any comments, suggestions, etc!  Fun chatter is always good too!


Protein Wheat Bran Muffins

wheat bran

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Don’t know what to do with your wheat bran? Here is another simple recipe.
½ cup liquid egg whites
1/4 cup greek non fat yogurt
5 tbsp Whey (I used vanilla)
3/4 cup Wheat Bran
1 tsp baking powder
1 tsp baking soda
2 tsp Cinnamon, Ground
sweetner to taste
1-2 tsp water
1 tsp Vanilla Extract
1/5 tsp Salt
Optional: Blueberries, nuts, choc chips, etc
1. Preheat the oven to 350 degrees.
2. Spray a muffin tin with nonstick baking spray and set aside.
3. Mix all ingredients except for the cinnamon and sweetener
4. Add the cinnamon, sweetener, and vanilla extract to taste.
5. Pour the batter into six small muffin tins sprayed with non-stick spray or lined with cupcake papers
6. Bake for about 15-20 minutes or until a knife inserted into the center comes out clean.

I also love this!

Posted On August 18, 2011

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I love these!

Posted On August 18, 2011

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