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How to make RaspberryWatermelon Pops

Prep time: 10 minutes | Cook time: 4 hours to chill | Serves1

1 cup raspberries
2 cups watermelon, cubed and remove seeds

1. Add the raspberries and watermelon to the blender and blend until
smooth.

2. Pour the mixture into the popsicle molds and place in the
refrigerator for 4 hours.

3. Serve and enjoy.

Per Serving
Calories: 26, Fat 0.2 g, Carbohydrates 6.3 g, Sugar 4 g, Protein 0.6 g, Cholesterol 0 mg

How to make TangyMint Infused Water

Prep time: 10 minutes | Cook time: 1 hour to chill | Serves1

1 tangerine, sliced
1 grapefruit, sliced
1/2 cucumber, sliced
1 liter water
5 fresh mint leaves

1. Add the cucumber, grapefruit, tangerine and mint leaves to a glass pitcher.

2. Pour the water into the glass pitcher and stir well.

3. Place the pitcher in the refrigerator for 1 hour.

4. Serve and enjoy.

Per Serving
Calories: 32, Fat 0.2 g, Carbohydrates 7 g, Sugar 5 g, Protein 1 g,
Cholesterol 0 mg

How to make Protein Hot Cocoa

Prep time: 5 minutes | Cook time: 10 minutes| Serves 2

1 cup low-fat milk
1 package sugar-free hot chocolate mix
1 scoop (¼ cup) unflavored protein powder

1.In a small saucepan over medium-low heat, whisk together the milk, hot chocolate mix, and protein powder.

2.Whisk continuously just until warm. Do not boil.

3.Pour into a heat-proof mug, and enjoy.

Per Serving:
Calories: 254; Total fat: 5g; Protein: 28g; Carbohydrates: 23g; Fiber: 1g;
Sugar: 19g; Sodium: 332mg.

How to make Café Mocha Protein Blend

Prep time: 5 minutes | Cook time: 5 minutes| Serves 2

½ cup low-fat milk
1 cup decaffeinated coffee, brewed and chilled
1 scoop (¼ cup) vanilla protein powder
1 teaspoon unsweetened cocoa powder
½ teaspoon vanilla extract
4 ice cubes

1.In a blender, combine the milk, coffee, protein powder, cocoa powder,
vanilla, and ice. Blend on high until smooth.

2.Pour half of the shake into a glass, and enjoy.

3.Store the remaining half in an airtight container in the refrigerator for up to a week, and reblend prior to serving.

Per Serving:
Calories: 95; Total fat: 2g; Protein: 10g; Carbohydrates: 9g; Fiber: 0g;
Sugar: 7g; Sodium: 33mg.

How to make Berry Bliss Protein Shake

Prep time: 5 minutes | Cook time: 5 minutes| Serves 2

1 cup low-fat milk
½ cup low-fat, plain Greek yogurt
1 scoop (¼ cup) vanilla protein powder
1 cup frozen mixed berries
1 small handful spinach
1 teaspoon vanilla extract
1 tablespoon freshly squeezed lemon juice

1.In a blender, combine the milk, yogurt, protein powder, berries, spinach,
vanilla, and lemon juice. Blend on high until smooth.

2.Pour half of the shake into a glass, and enjoy.

3.Store the remaining half in an airtight container in the refrigerator for up to a week, and reblend prior to serving.

Per Serving:
Calories: 206; Total fat: 4g; Protein: 18g; Carbohydrates: 24g; Fiber: 3g;
Sugar: 16g; Sodium: 109mg.

How to make Peanut Butter and Chocolate Protein Shake

Prep time: 5 minutes | Cook time: 5 minutes| Serves 2

1 cup low-fat milk
½ cup low-fat, plain Greek yogurt
1 scoop (¼ cup) chocolate whey protein powder
2 tablespoons powdered peanut butter
1 tablespoon unsweetened cocoa powder
3 ice cubes

1.In a blender, combine the milk, yogurt, protein powder, peanut butter,
cocoa powder, and ice. Blend on high until smooth.

2.Pour half of the shake into a glass, and enjoy.

3.Store the remaining half in an airtight container in the refrigerator for up to a week, and reblend prior to serving.

Per Serving:
Calories: 189; Total fat: 5g; Protein: 21g; Carbohydrates: 18g; Fiber: 2g; Sugar: 12g; Sodium: 170mg.

How to make Lemon Pie Protein Shake

Prep time: 5 minutes | Cook time: 5 minutes| Serves 2

1 cup low-fat milk
½ cup low-fat, plain Greek yogurt
½ medium banana
1 teaspoon lemon zest
2 teaspoons freshly squeezed lemon juice
⅛ teaspoon lemon extract
¼ teaspoon vanilla extract
1 scoop (¼ cup) vanilla protein powder
2 to 4 ice cubes

1.In a blender, combine the milk, yogurt, banana, lemon zest, lemon juice,
lemon extract, vanilla, protein powder, and ice. Blend on high until
smooth.

2.Pour half of the shake into a glass, and enjoy.

3.Store the remaining half in an airtight container in the refrigerator for up to a week, and reblend prior to serving.

Per Serving:
Calories: 189; Total fat: 4g; Protein: 18g; Carbohydrates: 21g; Fiber: 1g; Sugar: 15g; Sodium: 95mg.

Chocolate-Raspberry Truffle Protein Shake

Prep time: 5 minutes | Cook time: 5 minutes| Serves 2

1 cup low-fat milk
1 scoop (¼ cup) chocolate protein powder
2 teaspoons unsweetened cocoa powder
1 teaspoon vanilla extract
½ cup frozen raspberries

1.In a blender, combine the milk, protein powder, cocoa powder, vanilla,
and raspberries. Blend on high until smooth.

2.Pour half of the shake into a glass, and enjoy.

3.Store the remaining half in an airtight container in the refrigerator for up to a week, and reblend prior to serving.

Per Serving:
Calories: 285; Total fat: 5g; Protein: 27g; Carbohydrates: 33g; Fiber: 6g; Sugar: 24g; Sodium: 176mg.

Green Machine Protein Shake

Prep time: 5 minutes | Cook time: 5 minutes| Serves 2

1½ cups water
½ medium banana
½ small Granny Smith apple
2 loose handfuls spinach
1 small handful fresh parsley
¼ avocado, peeled
Juice of 1 lemon
1 scoop (¼ cup) unflavored protein powder

1.In a blender, combine the water, banana, apple, spinach, parsley,
avocado, lemon juice, and protein powder. Blend on high until smooth.

2.Pour half of the shake into a glass, and enjoy.

3.Store the remaining half in an airtight container in the refrigerator for up to a week, and reblend prior to serving.

Per Serving:
Calories: 133; Total fat: 5g; Protein: 10g; Carbohydrates: 16g; Fiber: 4g; Sugar: 8g; Sodium: 38mg.

How to make Piña Colada Protein Shake

Prep time: 5 minutes | Cook time: 5 minutes| Serves 2

1½ cups unsweetened coconut milk
½ cup low-fat cottage cheese
1 cup frozen pineapple chunks
1 teaspoon coconut extract
1 scoop (¼ cup) vanilla protein powder
4 or 5 ice cubes
Sugar substitute, for added sweetness (optional)

1.In a blender, combine the coconut milk, cottage cheese, pineapple,
coconut extract, protein powder, ice, and sugar substitute (if using). Blend
on high until smooth.

2.Pour half of the shake into a glass, and enjoy.

3.Store the remaining half in an airtight container in the refrigerator for up to a week, and reblend prior to serving.

Per Serving:
Calories: 195; Total fat: 5g; Protein: 14g; Carbohydrates: 18g; Fiber: 1g; Sugar: 13g; Sodium: 250mg.

How to make Chocolate-Mint Protein Shake

Prep time: 5 minutes | Cook time: 5 minutes| Serves 2

1 cup low-fat milk
½ cup low-fat cottage cheese
1 scoop (¼ cup) chocolate protein powder
1 tablespoon cocoa powder
¼ teaspoon mint extract
4 ice cubes

1.In a blender, combine the milk, cottage cheese, protein powder, cocoa
powder, mint extract, and ice. Blend on high until smooth.

2.Pour half of the shake into a glass, and enjoy.

3.Store the remaining half in an airtight container in the refrigerator for up to a week, and reblend prior to serving.

Per Serving:
Calories: 170; Total fat: 3g; Protein: 19g; Carbohydrates: 15g; Fiber: 0g; Sugar: 12g; Sodium: 307mg.

How to make Banana Cream Protein Shake

Prep time: 5 minutes | Cook time: 5 minutes| Serves 2

1½ cups low-fat milk
¼ cup low-fat, plain Greek yogurt
1 small banana
1 teaspoon vanilla extract
1 scoop (¼ cup) vanilla protein powder
1 tablespoon sugar-free instant banana pudding mix

1.In a blender, combine the milk, yogurt, banana, vanilla, protein powder,
and pudding mix. Blend on high for 2 to 3 minutes, until the powder has
dissolved and the mixture is smooth.

2.Pour half of the shake into a glass, and enjoy.

3.Store the remaining half in an airtight container in the refrigerator for up to a week, and reblend prior to serving.

Per Serving:
Calories: 226; Total fat: 4g; Protein: 17g; Carbohydrates: 30g; Fiber: 1g; Sugar: 19g; Sodium: 263mg.

How to make Vanilla Bean Protein Shake

Prep time: 5 minutes | Cook time: 5 minutes| Serves 2

1 cup low-fat milk
½ cup low-fat, vanilla Greek yogurt
1 teaspoon vanilla extract
1 scoop (¼ cup) vanilla protein powder
4 ice cubes

1.In a blender, combine the milk, yogurt, vanilla, protein powder, and ice.
Blend on high for 2 to 3 minutes, until the protein powder has dissolved
and the mixture is smooth.

2.Pour half of the shake into a glass, and enjoy.

3.Store the remaining half in an airtight container in the refrigerator for up to a week, and reblend prior to serving.

Per Serving:
Calories: 153; Total fat: 2g; Protein: 16g; Carbohydrates: 14g; Fiber: 0g; Sugar: 12g; Sodium: 78mg.

How to make Appleand Blackberry Cake

Prep time: 20 minutes | Cook time: 40 minutes | Serves 8

1 cup all-purpose flour
1 heaping tablespoon granulated sweetener
2 teaspoons finely grated lemon zest
2 teaspoons baking powder
3 eggs
3 tablespoons low-fat milk
3 ounces (85 g) low-fat spread or light butter, melted
2 pounds (907 g) assorted apples, peeled, cored, and cut into slices
Low-fat cooking spray
½ cup blackberries
2 tablespoons sliced almonds
Sifted confectioners’ sugar, to decorate (optional)

1. Preheat the oven to 400ºF (205ºC)).

2. In a large bowl, mix the flour with the sweetener, lemon zest, and
baking powder. Make a well in the center and add the eggs and milk.
Whisk, then add the melted spread or light butter and mix well.

3. Add the apple slices to the batter and fold in lightly.

4. Spray a 9-inch nonstick springform pan with low-fat cooking spray. Add the batter and sprinkle with the blackberries and sliced almonds. Bake for 30 to 40 minutes, until well-risen, firm, and golden.

5. Allow to cool slightly before serving, dusted with confectioners’
sugar, if desired. Cut into slices to serve.

Per Serving
calories: 175 ; fat: 7g ; protein: 6g ; carbs: 21g ; fiber: 4g ; sugar: 15g ; sodium: 268mg

How to make ChocolateBrownies with Almond Butter

Prep time: 5 minutes | Cook time: 25 minutes | Makes 16 brownies

Nonstick cooking spray
½ cup cocoa powder
1 tablespoon ground flaxseed
½ teaspoon ground instant coffee
¼ teaspoon baking soda
½ cup almond butter
¼ cup melted coconut oil
2 large eggs
1 teaspoon vanilla extract
½ cup agave nectar

1. Preheat the oven to 325ºF (165ºC). Coat an 8-by-8-inch glass
baking dish with the cooking spray.

2. Place the cocoa powder, flaxseed, instant coffee, baking soda,
almond butter, coconut oil, eggs, vanilla, and agave nectar in a highspeed
blender or food processor. Blend on medium-high until smooth.
Pour the batter into the baking dish.

3. Bake for 25 minutes or until a toothpick inserted in the middle
comes out clean. Let cool for 10 minutes before cutting into 16
squares.

Per Serving (1 brownie)
calories: 124 ; fat: 9g ; protein: 3g ; carbs: 11g ; fiber: 2g ; sugar: 9g ;
sodium: 49mg

How to make ChocolateQuinoa Crisps

Prep time: 15 minutes | Cook time: 5 minutes | Makes 16 crisps

5 tablespoons coconut oil, melted, divided
1 cup dry quinoa
2 tablespoons maple syrup
2 tablespoons unsweetened cocoa powder
1 teaspoon vanilla extract
Sea salt

1. In a wide, heavy-bottomed saucepan (at least 6 inches deep with a
lid) over medium heat, heat 1 tablespoon of coconut oil.

2. Add a few dried quinoa seeds. Once the pan is hot enough, the
quinoa should pop. It will not expand as much as a popcorn kernel, but
it will brown and jump in the air.

3. Cover the base of the pot with the remaining quinoa.

4. Gently shake the pot constantly to prevent sticking or burning of
seeds. Remove from the heat once the popping starts to slow, usually
after 1 to 5 minutes. Be sure not to let the quinoa burn.

5. Once the quinoa has stopped popping, pour onto a baking sheet to
cool.

6. In a medium bowl, whisk together the remaining 4 tablespoons of
coconut oil with the maple syrup, cocoa powder, and vanilla until
smooth. Add salt to taste.

7. Fold in the puffed quinoa.

8. Scoop 1-tablespoon mounds of the mixture onto a lined baking
sheet, and gently press to flatten.

9. Chill in the refrigerator or freezer for 30 to 60 minutes, until
hardened.

10. Transfer to a large bag or airtight container, and keep refrigerated.

Per Serving
calories: 92 ; fat: 5g ; protein: 2g ; carbs: 10g ; fiber: 1g ; sugar: 2g ; sodium: 1mg

How to make GrilledStone Fruit with Greek Yogurt

Prep time: 5 minutes | Cook time: 5 minutes | Serves 6

Nonstick cooking spray
3 large fresh peaches, halved and pitted
1 teaspoon extra-virgin olive oil
6 ounces (170 g) low-fat, honey-flavored Greek yogurt
¼ cup sliced almonds
Ground cinnamon, for garnishing

1. Spray your grill (or a grill pan on the stovetop) with cooking spray.
Heat the grill or grill pan to high heat, about 500ºF (260ºC).

2. Brush each peach half with olive oil.

3. Place the cut fruit on the grill flesh-side down, and grill for two
minutes. Using tongs, turn the fruit over and cook for another 2
minutes. Transfer to a serving dish.

4. Serve the fruit with the Greek yogurt, and garnish with the
almonds and cinnamon.

Per Serving
calories: 78 ; fat: 3g ; protein: 4g ; carbs: 11g ; fiber: 2g ; sugar: 8g ; sodium: 8mg

How to make ChocolateOatmeal Cookies

Prep time: 5 minutes | Cook time: 15 minutes | Makes 8 cookies

Nonstick cooking spray
2 medium ripe bananas
¾ cup old-fashioned rolled oats
1 tablespoon vanilla extract
1 tablespoon cocoa powder
2 tablespoons dark chocolate chips

1. Preheat the oven to 350ºF (180ºC). Line a baking sheet with
aluminum foil and coat with cooking spray.

2. In a large bowl, using a large fork, mash together the bananas and
oats.

3. Add the vanilla and cocoa powder to the banana mixture and
combine. Fold the chocolate chips into the dough.

4. Using an ice scream scoop, scoop the dough into 2-inch balls and
place on the prepared baking sheet.

5. Bake for 15 minutes, or until firm and golden brown on the bottom.

6. Serve warm or at room temperature, or freeze for up to 1 month.

Per Serving (2 cookies)
calories: 156 ; fat: 4g ; protein: 3g ; carbs: 29g ; fiber: 4g ; sugar: 12g ; sodium: 4mg

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