Chicken and coleslaw wrap

October 21, 2013


Serves 2

Ingredients

    1 can (5 ounces) chunky white meat chicken in water, drained
    1 cup coleslaw, without dressing
    1 can (4 ounces) crushed pineapple, drained
    1/4 cup reduced-fat coleslaw dressing
    2 flour tortillas, each 8 inches in diameter

Directions

In a small bowl, add the chicken, coleslaw, pineapple and dressing. Stir to mix evenly. Cover and refrigerate for at least 25 minutes.

To serve, top each tortilla with the chicken mixture. Fold both sides of each tortilla up over the filling, and then roll to close. Serve immediately.

Posted by Casey Kennedy.

 

Shrimp with Lime Juice and Djion Mustard

October 19, 2013


Serves 8

Ingredients

    • 1 medium red onion, chopped
    • 1/2 cup fresh lime juice, plus lime zest as garnish
    • 2 tablespoons capers
    • 2 tablespoons Dijon mustard
    • 1/2 teaspoon hot sauce
    • 1 cup water
    • 1/2 cup rice vinegar
    • 3 whole cloves
    • 1 bay leaf
    • 1 pound uncooked shrimp, peeled and deveined

Directions

In a shallow baking dish, combine the onion, lime juice, capers, mustard and hot sauce. Set aside.

In a large saucepan, add the water, vinegar, cloves and bay leaf. Bring to a boil and add the shrimp. Cook for 1 minute, sti...


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Posted by Casey Kennedy.

 

Cinnamon French Toast

October 14, 2013



Serves 2

Ingredients

    4 egg whites
    1 teaspoon vanilla
    1/8 teaspoon ground nutmeg
    4 slices cinnamon bread
    1/4 teaspoon ground cinnamon
    2 teaspoons powdered sugar
    1/4 cup maple syrup

Directions

In a small bowl, combine the egg whites, vanilla and nutmeg. Whisk to mix evenly. Dip the bread into the egg mixture, coating both sides.

Place a nonstick frying pan or griddle over medium heat. When a drop of water sizzles as it hits the pan, add the bread. Sprinkle with cinnamon. Cook until both sides are golden b...


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Posted by Casey Kennedy.

 

Orange Dream Dessert Drink

July 10, 2013



Serves 4

Ingredients

    • 1 1/2 cups orange juice, chilled
    • 1 cup light vanilla soy milk (soya milk), chilled
    • 1/3 cup silken or soft tofu
    • 1 tablespoon dark honey
    • 1 teaspoon grated orange zest
    • 1/2 teaspoon vanilla extract
    • 5 ice cubes
    • 4 peeled orange segments

Directions

In a blender, combine the orange juice, soy milk, tofu, honey, orange zest, vanilla and ice cubes. Blend until smooth and frothy, about 30 seconds.

Pour into tall, chilled glasses and garnish each glass with an orange segment.


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Posted by Casey Kennedy.

 

Healthy Meatballs

March 25, 2013


 Ingredients:
1 1/2 lbs 96% lean ground beef or for a more lean option 99% lean ground turkey
1 large egg, slightly beaten
1/2 cup oats
1/4 cup fat free cheese of your choice or do not use any to reduce the fat and calorie content of the recipe
1 -2 tablespoon fresh minced garlic (or use 1 teaspoon garlic powder or to taste)
1 -2 teaspoon salt (or to taste, I use 2 teaspoons seasoned salt)
1 teaspoon fresh ground black pepper
1/4 cup sugar free ketchup
1/2 teaspoon dried oregano (optional, or to taste...

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Posted by Casey Kennedy.

 

Hurricane Punch

February 6, 2013


 
Serves 6

Ingredients

1 1/2 cups pineapple, chopped
2 cups citrus fruit, peeled
Juice of 1 lemon
8 ounces cranberry juice
1 cup ice and extra for serving

***If you would like a little more zing I would suggest adding coconut rum and/or infused cranberry vodka :)  Just remember 1 shot per glass! 


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Posted by Casey Kennedy.

 

Honey Mustard Grilled Chicken

January 9, 2013





Great for a healthy cheat meal!!!
 
Makes 4 servings 

Ingredients 
1/3 cup Dijon mustard
 1/4 cup honey
 2 tablespoons olive oil mayonnaise
 1 teaspoon steak sauce
 4 skinless, boneless chicken breast halves


 Directions
Preheat the grill for medium heat.
In a shallow bowl, mix the mustard, honey, mayonnaise, and steak sauce. Set aside a small amount of the honey mustard sauce for basting, and dip the chicken into the remaining sauce to coat.
Lightly oil the grill grate. Grill chicken over indirect heat f...

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Posted by Casey Kennedy.

 

Another Banana Bread Recipe

November 25, 2012


 
Mix in one bowl:
1 cup oat flour
1 TBSP cinnamon
1/2 tsp baking soda
1/4 tsp salt
2 scoops vanilla whey protein 

Mix in another bowl: 
3 egg whites
1/2 cup low fat Ricotta cheese
8 oz mashed banana (this is about 2 large bananas)
4 packets of Stevia <– this is up to you. Add more if you like things sweet, less if you don’t. If you are a Splenda user, this would equal about 1/2 cup Splenda.
2 oz of water. (more or less to make a batter consistency.)

Combine the wet ingredients into the dry ingredient...

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Posted by Casey Kennedy.

 

Banana Protein Muffins

October 8, 2012

 
3/4 cup Ripe banana - 1 large
6 Egg whites
1/2 cup Plain low fat greek yogurt 
3/4 cup ground oats or almond flour
2 scoops Vanilla protein powder 
1/4 cup Baking stevia OR 1/2 cup sweetener of choice that measures like sugar 
1 tsp  Baking powder
1 tsp  Baking soda
1/2 tsp salt
1/2 tsp cinnamon
 
Preheat oven to 350 degrees. Spray muffin tin with non-stick cooking spray, or line with silicone, foil or paper liners.
Place all of the ingredients in a blender, (or food processor), and blend until mixture ...

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Posted by Casey Kennedy.

 

Cinnamon Protein Bread

September 30, 2012


 
INGREDIENTS

1/3 cup Ideal, Truvia or Splenda
2 tsp cinnamon
1 - 1/2 cups oat flour and 2 scoops vanilla whey protei
1 tbsp baking powder
1/2 tsp salt
2 egg whites or 1 whole egg
1 cup unsweetened almond milk
1/3 cup or 1 4oz jar of baby food applesauce 
 
***For a lower carb option substitute the oat flour for 1/2 cup of almond flour and add in an extra scoop of protein powder 

 TOPPING
3 tsp cinnamon 
1/4 c. Ideal, Truvia or Splenda
 
Mix dry and wet ingredients separately, once mixed well combine both an...

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Posted by Casey Kennedy.

 
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