Casey Kennedy

Protein Ice Cream

June 24, 2020

Ingredients

milk of choice 1c. ( I love unsweetened almond, cashew and flax milk)
1 scoop of protein powder of choice (a mix or casein works best)
1 c. Ice or 1c. Frozen fruit of choice
1tsp xanthum gum (you can add more or less depending on how think you’d like your shake)
Stevia of choice for extra sweetness - optional

Easy Instructions!
Blend all ingredients together mix until ice or frozen fruit is fully blended. Usually about 3-5 minutes of mixing should work.

Posted by Casey Burks.

Iced Coffee Protein Shake

September 4, 2018

Ingredients

2 scoops vanilla protein powder of choice
1 cups unsweetened milk of choice
1 cup coffee of choice
Stevia it taste

Directions
Blend protein powder and milk, it is important you do this first because the powder will not mix with coffee on its on without clumping. After blending add in the coffee and stevia and you have an amazing morning or preworkout meal.

Posted by Casey Burks.

Turkey Burgers

July 15, 2018

Ingredients

1/2 pound ground turkey breast

1/2 cup chopped onion

2 tablespoons chopped fresh cilantro

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/2 teaspoon cumin

1/2 teaspoon salt

1/4 teaspoon black pepper

1 egg

2 whole-grain buns

Directions

Heat the grill or a skillet to medium heat. In a medium bowl, mix the turkey breast, onion, cilantro, garlic powder, onion powder, cumin, salt, pepper and egg. Form the mixture into 2 4-ounce patties.

Spray the cooking surface with cooking spray and place ...

Posted by Casey Burks.

Healthy Strawberry Shortcake

July 8, 2018

Ingredients

For the shortcake:

1 3/4 cups whole-wheat pastry flour, sifted

1/4 cup all-purpose (plain) flour, sifted

2 1/2 teaspoons low-sodium baking powder

1 tablespoon sugar

1/4 cup trans-free margarine (chilled)

3/4 cup fat-free milk (chilled)

For the topping:

6 cups fresh strawberries, hulled and sliced

3/4 cup (6 ounces) plain fat-free yogurt

Directions

Preheat oven to 425 degrees.

In a large mixing bowl, re-sift the flours, baking powder and sugar together. Using a fork, cut the chilled margarine i...

Posted by Casey Burks.

Lemon Herb Salmon

June 26, 2018

INGREDIENTS 4 Servings

1 tablespoon OLD BAY® with Lemon & Herb Seasoning

1 pound salmon fillet cut into 4 pieces

1/2 cup McCormick®Fat Free Lemon Butter Dill Seafood Sauce

2 tablespoons Parmesan cheese finely grated

2 tablespoons plain yogurt

6 cups romaine lettuce

1 cup cherry or grape tomatoes

1 cucumber sliced

croutons (optional)

PREPARATION

Sprinkle OLD BAY evenly over one side of salmon fillets.

Broil 5 to 6 minutes per side or until fish flakes evenly with a fork.

Dressing: Mix seafood sauce Parme...

Posted by Casey Burks.

Southwest Potato Skins

June 22, 2018

Ingredients

6 large baking potatoes

1 teaspoon olive oil

1 teaspoon chili powder

1/8 teaspoon hot pepper sauce

6 slices turkey bacon, cooked until crisp, chopped

1 medium tomato, diced

2 tablespoons sliced green onions (scallions)

1/2 cup shredded cheddar cheese

Directions

Heat the oven to 450 F. Lightly coat a baking sheet with cooking spray.

Scrub potatoes and prick each several times with a fork. Microwave uncovered on high until tender, about 10 minutes. Remove the potatoes from the microwave and pl...

Posted by Casey Burks.

Black Bean Burgers

June 17, 2018

Ingredients

1 1/4 cups dried black beans, picked over and rinsed, soaked overnight, and drained

3 cups water

1 bay leaf

2 plum (Roma) tomatoes, peeled and seeded, then diced

1 yellow onion, chopped

4 cloves garlic, minced

1 tablespoon tomato paste

1 tablespoon wine vinegar

1 chipotle chili in adobo sauce, minced

1 3/4 teaspoons ground cumin

1/2 teaspoon salt

1 1/2 tablespoons canola oil

1/2 red bell pepper (capsicum), seeded and chopped

1/2 cup cooked brown rice

1/4 cup chopped pecans

1 green (spring) onion,...

Posted by Casey Burks.

Spinach Quiche

June 16, 2018

Ingredients

1 egg

3 egg whites

1/2 cup fat-free sour cream

6 ounces lean ham, chopped (about 1 1/4 cups)

6 ounces shredded low-fat Swiss cheese

1 cup spinach
1/2 cup chopped mushrooms

Directions

Preheat the oven to 350 F.

Spray a skillet with cooking spray. Add the mushrooms and cook over medium heat until tender.

In a large bowl, whisk together the egg whites and sour cream. Stir in the sauteed mushrooms and spinach, ham and cheese. Pour the mixture into a muffin pan

Bake until the eggs are set and ligh...

Posted by Casey Burks.

Herb Crusted Cod

June 10, 2018

Ingredients

3/4 cup herb-flavored stuffing

4 cod fillets, each 4 ounces

1/4 cup honey

Directions

Preheat the oven to 375 F. Lightly coat a 9-by-13-inch baking pan with cooking spray.

Place stuffing in a bag and seal. Crush until it has a crumb texture.

Brush the fillets with honey. Discard any remaining honey. Place a fillet in the bag of stuffing. Shake the bag gently to coat the cod evenly. Place the fillet on the baking dish and repeat with the remaining fillets.

Chiseled In Stone Suits

Protein Ice Cream

Iced Coffee Protein Shake

Turkey Burgers

Healthy Strawberry Shortcake

Lemon Herb Salmon

Southwest Potato Skins

Black Bean Burgers

Spinach Quiche

Herb Crusted Cod

Avocado Tuna Salad

1 (5 ounce) can wild albacore tuna

1 small/medium avocado

1 carrot, chopped

1 celery stalked, chopped

2 tablespoons lemon juice

1/2 teaspoon dried dill weed

1/8 teaspoon smoked paprika

In a medium bowl, mash together the tuna and avocado.

Add the remaining ingredients and mix well.

Serve as a sandwich or over a bed of lettuce.

Enjoy!

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