Category Archives: Snack

Protein shake chocolate bar

1 scoop chocolate protein powder, 1/2 cup coconut oil, 2 tbsp raw honey, 1 tsp vanilla, 1/8 tsp mint extract – combine then pour mixture into wax or parchment paper lined bread pan. Stick in freezer about 5-10 min.

Pumpkin Pie Smoothie

Half a can of pumpkin into 8 oz of vanilla almond milk (unsweetened)
1 scoop chocolate protein powder with a hefty shake of cinnamon and lighter taps of nutmeg, allspice and cloves – or pumpkin pie seasoning

Four-Cheese Stuffed Mushrooms

12 medium-large baby bella mushrooms (each about 2 inches wide)
1/2 cup finely chopped onion
2 tbsp. chopped garlic
1 1/2 cups roughly chopped spinach leaves
1/2 cup ricotta cheese
1/4 cup cream cheese, room temperature
1/4 tsp. nutmeg
1/4 tsp. salt
2 tbsp. shredded mozzarella cheese
2 tsp. Parmesan cheese
1 tsp. garlic powder

Preheat oven to 375 degrees. Spray a large baking sheet with nonstick spray and set aside.

Gently remove the stems from the mushrooms and set stems aside. Place the mushroom caps on the sheet, rounded sides down.

Bake in the oven for 12 – 14 minutes. (Afterward, do not turn the oven off.)

Meanwhile, chop mushroom stems. Bring a large skillet sprayed with nonstick spray to medium heat on the stove. Add mushroom stems, onion, and chopped garlic. Cook and stir until softened, about 2 minutes. Add spinach and continue to cook and stir until wilted. Set aside. If needed, pat dry.

Once mushroom caps are cool enough to handle, pat dry until free of excess moisture; set aside (still on the baking sheet). In a medium bowl, combine ricotta cheese, cream cheese, nutmeg, salt, and mozzarella cheese. Mix well. Add cooked veggie mixture, and stir until blended.

Evenly distribute the cheese-veggie mixture among the mushroom caps. They will be super-stuffed and the mixture will be piled on top!

In a small bowl, mix Parmesan cheese with garlic powder. Sprinkle the stuffed mushrooms with this mixture.

Return sheet to the oven and bake until topping begins to brown, 8 – 10 minutes. Let cool slightly and enjoy.

Creamy Crab-Stuffed Mushrooms

12 small-to-medium-sized (1 – 2″ wide) brown mushroom caps (stems removed)
2 oz. drained white crabmeat
2 tbsp. celery; minced
2 tbsp. red pepper; minced
1 opunce Cheese (any flavor)
1 tbsp. sour cream
1 tbsp. cream cheese
2 tsp. cheese for topping

Preheat oven to 375 degrees. Wipe mushrooms clean with a damp paper towel and then dry them. Place with the rounded sides down on a baking dish sprayed lightly with nonstick spray. Combine all other ingredients and stir until well mixed. Evenly distribute crab mixture among the mushroom caps. Place in the oven for 10 – 12 minutes, until hot. Makes 12.

Spicy Bacon-Stuffed Cheesy Mushrooms

12 medium baby bella mushrooms (each about 2 inches wide), stems chopped and reserved
1/4 cup diced red bell pepper
1 tbsp. diced jarred jalapeño slices (about 5 slices)
1/4 tsp. chopped garlic
3 tbsp. bacon, crumbled
2 tbsp. shredded Monterey Jack cheese
2 tbsp. cream cheese, room temperature
1/8 tsp. cayenne pepper
1/8 tsp. each salt and black pepper

Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.

Place mushroom caps on the sheet, rounded sides down. Bake until tender, 12 – 14 minutes. Leave oven on.

Meanwhile, bring a skillet sprayed with nonstick spray to medium heat. Add chopped mushroom stems, bell pepper, jalapeño, and garlic. Cook and stir until slightly softened, about 3 minutes. Transfer to a bowl and blot away excess moisture. Stir in all remaining ingredients.

Blot away excess moisture from mushroom caps. Evenly distribute cheesy veggie mixture among the mushroom caps. Bake until filling is hot, 8 – 10 minutes.


Roasted Asparagus Parmesan

1 pound fresh asparagus spears
1 tablespoon olive oil
3 tablespoons finely shredded Parmesan cheese
seasoning to taste

Preheat oven to 400 degrees F. Meanwhile, snap off and discard woody bases from asparagus spears. If desired, scrape off scales. Place asparagus in a 15x10x1-inch baking pan. Drizzle with oil, tossing gently to coat. Spread in a single layer. Sprinkle with seasoning blend.

Bake for 12 to 15 minutes or until asparagus is crisp-tender. Transfer to a serving platter; sprinkle with Parmesan cheese. Makes 4 side-dish servings.

Buffalo Ranch Chicken Dip

Makes: 1-1/4 cups dip

1/2 cup Buffalo Ranch Dressing
2 cans (4.5 oz. ea.) canned chicken, drained, OR 1 cup cut-up cooked chicken
2 ounces cream cheese
3 cups cut-up fresh vegetables (such as celery, peppers and carrots)

Combine all ingredients except celery in medium bowl. Chill or serve at room temperature with celery.

Pesto Brie Bruschetta

8 servings

  • 8 slices french bread
  • 1/2 cup basil pesto
  • 1 (8 ounce) wedge Brie cheese
  • 1 cup chopped cherry tomatoes
Spread each slice of bread with some pesto and top with cheese slices, cut to fit. Place in toaster oven and toast until bread is golden brown and cheese is melted and bubbly. Top each slice with some cherry tomatoes and serve.To grill, place bread on grill over medium coals. Grill for 2-3 minutes until toasted. Turn, remove from grill, and top with pesto and cheese. Return to the grill and cover. Grill 2-4 minutes until bottom of bread is toasted and cheese is melted and bubbly. Top with cherry tomatoes and serve. 

Amount Per Serving Calories 191 Calories from Fat 76 % Daily Value* Total Fat 8.5g 13% Saturated Fat 5.1g 26% Cholesterol 28mg 9% Sodium 387mg 16% Total Carbohydrates 19.0g 6% Dietary Fiber 1.0g 4% Sugars 1.4g Protein 9.8g

Portobello Pizza

1 serving

  • 1 portobello mushroom (about 3 ounces), stem removed, wiped clean with a damp paper towel
  • Garlic oil spray
  • 1 tablespoon low-carb tomato sauce (such as Raos)
  • 2 tablespoons shredded mozzarella cheese


1. Heat oven to 425 F. Spray both sides with garlic oil and place on an aluminum foil-lined baking sheet. Bake 30 minutes, or until fork tender, turning once halfway through cooking time. Increase heat to broil.
2. Top concave side of mushroom with tomato sauce and cheese. Place under broiler for 1 minute or until cheese melts and bubbles.
Amount Per Serving
Calories 66
Calories from Fat 28
Total Fat 3.1g
Saturated Fat 1.8g
Total Carbohydrates 4.3g
Dietary Fiber 1.1g
Sugars 2.1g
Protein 6.5g

Deviled Eggs 1

For perfect hard-cooked eggs, place eggs in a saucepot and add enough water to cover them by 1″. Bring water to a boil; remove from heat and leave eggs in water 15 minutes before peeling.


  • 6 hard-boiled eggs
  • 4 teaspoons capers, finely chopped
  • 2 tablespoons finely chopped celery
  • 1 green onion, finely chopped
  • 2 ounces cooked ham, finely chopped
  • 3 tablespoons mayonnaise
  • 1 teaspoon Dijon mustard
  • Paprika for garnish (optional)
  • Chopped parsley or chopped fresh dill for garnish (optional)


1. Cut eggs in half lengthwise; scoop out yolks into a bowl. Mix in celery, green onion, ham, mayonnaise and mustard. Season to taste with salt and pepper.
2. Divide the yolk mixture evenly among the reserved whites, mounding it slightly. Garnish with paprika and parsley if desired. Eggs may be stored, covered in plastic in the refrigerator for up to 1 day.

Calories 109
Calories from Fat 69
Total Fat 7.7g
Saturated Fat 2.0g
Cholesterol 193mg
Sodium 306mg
Total Carbohydrates 2.9g
Sugars 0.9g
Protein 7.4g

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