Recipes for a Healthier You By Katie Farrell l Dashingdish.com l Food Ideas l Improve Health l Live Better l Devotions for a Healthier You

Cinnamon Roll Cookies

Ingredients: 1/2 cup Creamy peanut butter (or nut butter of choice) 2 1/2 tbs Low sugar maple syrup or honey 3/4 cup Old fashioned oats (not quick oats) 1/4 cup

Protein powder (or additional oats, or almond/oat flour) 1/4 cup Baking stevia or 1/2 cup sweetener that measures like sugar, pinch salt ,1/2 tsp Cinnamon

Method: 1. In a small microwavable bowl, combine the peanut butter and syrup/honey. Microwave for about 20-30 seconds (or until the peanut butter is just melted), then stir until combined. Stir in the rest of the ingredients, mixing until everything is completely combined. 2. Roll the dough into 7 even size balls, and flatten each ball slightly with your hands, molding them into a cookie shape. Place each cookie on a piece of parchment paper, or foil lightly sprayed with foil to prevent sticking.

Enjoy cookies right away, or place them in a covered container in your fridge for up to one week, or in your freezer for up to 3 months.

Servings: 7 (1 cookie per serving)

Thai Chicken Salad

Ingredients:

For the Salad: 6 cups Pre cut shredded cabbage mix 1 1/2 cup

Cooked and shredded chicken breast 2 Green onions, thinly sliced 1/4 cup Chopped cilantro (or small handful) 1 small Red bell pepper, finely diced 1 small Orange bell pepper, finely diced Optional: Chopped peanuts (or almonds) for topping

For the Dressing: 1/4 cup Peanut butter 2 tbs Soy sauce 2 tbs Rice Wine Vinegar 1 tbs Lime juice 1 tbs Honey or Sweetener (to taste) 1/8 tsp Ginger (dry spice)

Pinch Salt & Pepper Method: 1.

To Make the Salad: Place cabbage in a large bowl and add the top with chicken, green onions, cilantro and bell pepper. Toss to combine. 2.

To Make the Dressing: Microwave peanut butter for 20-30 seconds, or until it is just melted. (If you are using peanut flour, simply mix it with water until it is watery enough to resemble melted peanut butter). Whisk together peanut butter, soy sauce, vinegar, lime juice, sweetener in a small until everything is combined. (OR you could simply blend everything together until smooth).

Refrigerate until ready to serve. 3.

When you are ready to enjoy your salad, pour the dressing on top of the salad and gently toss to combine. Divide salad into two servings and top with peanuts or almonds if you desire. Enjoy!

Servings: 2 (1 salad per serving)

Chocolate Peanut Butter Protein Bar for One

Ingredients:

Protein Bar: 2 tbs No sugar added maple syrup 1/4 cup Protein powder 1 1/2 tbs peanut OR almond flour, 1/2 tbs unsweetened cocoa powder, and a pinch salt

Method: 1. Spray a small bowl with cooking spray and pour syrup in bowl. Microwave syrup in the bowl for 30 seconds. Remove and quickly stir in the protein powder, peanut flour, cocoa powder, and salt. Work quickly to form mixture into a bar, and set on a piece of parchment paper, or foil lightly sprayed with cooking spray, so it wont stick. (Note: the reason you need to work fairly quickly is because it will get more sticky as it cools.) Let come completely to room temperature. (about 5-10 minutes) and enjoy immediately. Or you could wrap it in foil, or place in a ziplock bag, and enjoy as a delicious snack any time of day!

Servings: 1 (1 bar per serving)

Flourless Peanut Butter Chip Brownies

Ingredients:

1 (15 oz) can Black beans, drained and rinsed well (other beans may also work) 2 Eggs 2 tbs Peanut butter, melted 1/4 cup Low sugar maple syrup or honey 1 tsp White vinegar 1/2 cup Unsweetened cocoa powder 3/4 cup, baking stevia (or 1 1/2 cup sweetener that measures like sugar), 1/2 tsp baking powder, 1/2 tsp baking soda, 1/4 tsp, salt 1/4 cup, peanut butter chips

Method: 1. Preheat oven to 350 degrees. Spray a 9×9 baking pan with cooking spray. Place all of the ingredients (except for the peanut butter chips) into a blender (or food processor) and blend batter until it is completely smooth.

Stir in peanut butter chips and pour mixture into baking pan, spreading it out evenly. 2. Bake for 18-22 minutes, or until a toothpick comes out clean (a few crumbs are ok, but it shouldn’t be wet). Let cool completely, and cut into 9 brownies.

Store leftovers in fridge for up to 7 days, or in the freezer for up to 1 month. 9 Servings

(1 brownie per serving)

Personal Pan Egg White Pizza

Ingredients: 6 Egg whites (or 1 1/4 cup egg whites from carton) 2 cups cauliflower & broccoli, chopped into bite size pieces, 1/2 small tomato, cut into thin slices (I like Roma tomatoes for this) 1 1/2 tbs parmesan cheese, grated (or cheese of choice), and a pinch salt & pepper

Method: 1. Start by steaming your veggies until tender. You can do this by steaming them in the microwave 3-5 minutes, or until tender. (You could do this two ways, either in a bowl with 1/4-1/2 cup water, covered with saran wrap and pierced with holes, or you could buy the steam-able frozen bags of veggies). Or you could lightly sauté the veggies in a large skillet until tender. 2. Preheat oven to 425 degrees. Spray a medium non-stick skillet with cooking spray. Pour egg whites into skillet, and place steamed vegetables, tomato slices, salt and pepper, and parmesan cheese over the top of the egg whites.

Drizzle ketchup evenly over the top if desired (this becomes like the tomato sauce in a pizza). Place skillet in the oven for 20-25 minutes, or until the top becomes lightly golden brown (this may vary slightly based on the size of your skillet, but the egg whites should be firm to the touch).

Remove from the oven and slide the pizza onto a plate. Slice into pizza slices, if desired and enjoy!

Servings: 1 (1 egg white pizza per serving)

10 Minute Black Bean & Corn Quesadillas

Ingredients:

1 (15 oz) can black beans, rinsed and drained, 1 cup corn, 1/3 cup salsa, 2 tsp taco seasoning, 1/4 cup fresh cilantro, chopped (or green onions), 1 cup shredded cheese of choice, 1-8 whole grain wraps

Method:

1. In a medium bowl, mix together beans, corn, salsa, taco seasoning and cilantro. 2. Preheat a large skillet over medium low heat, sprayed with cooking spray. Place one tortilla in the skillet, and scoop 1/2 cup of the filling onto the tortilla in the pan. Sprinkle 1/4 cup cheese over the bean mixture, and place second tortilla on top of the cheese. Press down on top tortilla lightly with the back of your spatula, so you can meld the tortillas together as the cheese melts.

When the bottom tortilla begins to brown, flip the quesadilla over until both tortillas are lightly browned and crispy and the cheesy filling has melted.

Cut into wedges if desired and enjoy!

4 Servings (1 quesadilla per serving)

Crispy Popcorn Chicken

Ingredients: 1 lb Boneless skinless chicken breasts, cut into bite size pieces

1 large egg, 1 tb honey (or 1 additional egg)

1 cup panko bread crumbs (or whole grain breadcrumbs) 1/4 cup Parmesan cheese grated, 1 tsp garlic powder 1 tsp onion powder, 2 tsp dried parsley, 1/4 tsp salt ,1/4 tsp Pepper

Method: 1. Preheat oven to 400 degrees. Spray a foil-lined baking sheet with nonstick spray and set aside. In one shallow dish whisk together egg and honey. In another shallow dish mix together panko bread crumbs and seasonings. 2. Dip chicken in egg mixture then bread crumb mixture, and then place onto prepared baking sheet. Lightly spray chicken with nonstick cooking spray then bake for 10-12 minutes, flipping halfway through so both sides are crispy.

(Please note: Baking time may vary slightly based on the size of the chicken pieces, and individual oven. Bake until chicken is no longer pink in the middle, and is fully cooked.) Divide chicken between 4 servings and enjoy with honey if desired!

Servings: 4 (serving size will vary)