Sarah's Fit Blog


Slow Cooker Fudge:
*2-1/2 cups dark chocolate chips
*1/2 cup canned coconut milk
*1/4 cup raw mild honey
*Dash of sea salt
*1 teaspoon pure vanilla extract
Add chocolate chips, coconut milk, honey and salt, stir to combine.  Cover and cook on low 2 hours without stirring. It’s important that lid remain on during this 2 hours.
After 2 hours, turn the slow cooker off, uncover, add vanilla and stir to combine ingredients.  Allow to cool in uncovered slow cooker, until fudge has reached room temperature…approximately 4 hours.  Using a large spoon, stir vigorously for 5-10 minutes until it loses some the gloss.
Lightly spray a 1 quart casserole dish with non-stick cooking spray. Pour fudge into dish, cover and refrigerate 4 hours or until firm.  Cut into 30 pieces. This fudge is very rich and meant to be eaten on occasion as a treat.

Harvest Chicken Salad:
*3 cups spinach
*4 oz bbq’d sliced chicken breast
*2 tbs craisins
*1/4 cup chopped apple
*1/4 cup diced celery
*1 tbsp toasted walnuts
*2 tbs Low Fat Dijon Honey Mustard Dressing
Place all ingredients in a bowl and toss. Drizzle with desired amount of dressing.

Weight Watchers Pumpkin Cookies
*15 oz can of pumpkin puree
 *1 box spice cake mix
 *1/2 cup mini chocolate chips
Mix, drop spoonfuls on cookie sheet, bake at 350 for 25 minutes.

(Even Healthier) Protein Power Pumpkin Cookies 
*1 cup pumpkin
*1/4 cup applesauce
*1/2 tsp. cinnamon
*1/2 tsp. pumpkin pie spice
*2 tbsp protein powder of choice
*1 tbsp agave nectar
*1/2 cup mini chocolate chips
*2 cups rolled oats
Preheat oven to 350 degrees. Combine all the ingredients in the order listed. Mix until well combined. Drop cookies onto baking sheet and press down slightly. Bake for 15 minutes.

Protein Meatloaf
 *1 lb lean ground turkey
 *1/2 cup cottage cheese
 * 3 egg whites
 *1 cup rolled oats
 *1/2 cup salsa
*splash of hot sauce, pinch of S&P
Mix, place in small bread pan, bake at 350 for 40 minutes.

Broiled Zucchini
 *large zucchini
 *olive oil or flax seed oil
 *minced garlic
 *parmesan cheese
Slice zucchini, place on cookie sheet, brush on olive oil and garlic mixture, sprinkle with cheese.
Broil for 8 minutes or until golden brown.

Almost Carb-less Blueberry Lemon-Zest Pancake
*10g Old fashion Oats
*15g vanilla or unflavored protein powder
*2 egg whites
*35g blueberries
*2g sugar free fat free lemon pudding mix (optional)
*a touch of lemon zest 
*Stevia to taste
Cook them up just like a regular pancake!

Spicy Peppers and Sausage
*lean turkey kielbasa
*red bell pepper
*yellow bell pepper
*green bell pepper
*small onion
*clove of garlic, minced
*tsp olive oil
*tsp flax seed oil
Cut up the sausage, peppers and onions, fry in a saucepan with garlic and oils until peppers are steamed.

Peanut Butter-Oatmeal-Ricotta Cookies
*1 tbs natural peanut butter
*1/4 cup old-fashioned oats
*1/4 cup reduced-fat ricotta cheese
*2 packets (or to taste) Stevia
*1/4 tsp baking powder
*1 egg white
*dash cinnamon
Preheat oven to 350 degrees. Line pan with parchment paper. Mix everything together with a fork, pressing to mash ricotta cheese. Spoon 5 cookies on to pan. Bake for 10-12 minutes or until tops of cookies start to brown.

Kielbasa and White Bean Soup with Kale
*1 package of low fat turkey kielbasa, coin sliced
*3 cloves garlic, minced
*1/2 cup onion, diced
*1 stalk of celery, diced
*2 lrg carrots, sliced
*2 med potatoes, cubed
*4 cups water
*1 can chicken broth, low sodium
*1 bunch of kale
*1 can drained white northern beans
*1 tsp sal
*½ tsp black pepper
Add all ingredients into slow cooker, cook for 8 hours and add kale the last 15 minutes of cooking.


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