Lisa’s Fudgy Healthy Nut Bars

Healthy Brownies? YEP! only 142 calories per serving, without walnuts 110 cals

Lisa’s Fudgy Healthy Nut Bars

1 can black beans rinsed and drained
1/2 cup unsweetened cocoa powder
1 tsp instant coffee
3 EX LG eggs
3 tblsp whole wheat flour
3/4 cup agave nectar
1 tablespoon coconut oil
1 tsp vanilla extract
1/2 cup walnuts (optional)
Preheat oven to 350. Spray an 8×8 pan with cooking spray.
Combine the beans, cocoa powder, coffee, eggs and flour in a food processor. Process until the mixture is smooth about 2 min,
Add agave, coconut oil and vanilla, process until the ing are all combined
Pour batter in prepared dish and smooth top. Bake for 20 min turning 1/2 way. Turn down oven to 300 and bake another 10 min or till a toothpick inserted in the centre comes out with a little bit of soft batter clinging to it. It should NOT come out clean if it does it over cooked.
Let bars cool completely at room temp in the baking dish on a wire rack. Then put them in the fridge for at least 3 hours. When cooled cut them into 12 squares and serve.

I made these and the FAM LOVED THEM and guess what? THEY ARE HEALTHY . The brownies seem underdone when you take them out BUT they will firm up once cooled. These are awesome and you don’t have to feel guilty

only 142 calories per serving, without walnuts 110 cals

Roasted Brussels Sprouts and Cauliflower 

Roasted Brussels Sprouts and Cauliflower

You will Need:
2 lbs of Brussels Sprouts cut in half or thirds if they are big
1 lb of cauliflower….sliced thinly
1 small onion sliced thinly
1/4 cup of olive oil
1 tsp black pepper
1/2 tsp sea salt
1lb of bacon cooked and crumbled
1/2 cup of balsamic vinaigrette

Heat your oven to 350

In a large bowl toss the brussels sprouts, cauliflower, and onion with the olive oil, salt, and pepper. Put them on a greased cookie sheet and Roast for 20-25 min. or until veggies are tender.
Right before you serve it add crumbled bacon and drizzle with balsamic vinaigrette and toss well
ENJOY ~

Cheesy Mashed Cauliflower

Cheesy Mashed Cauliflower

A Great Low Carb option in place of mashed potatoes and very yummy!

Ingredients:

1 med/ large head of cauliflower chopped up small
5 oz Cream Cheese
1/4 cup light cream
1/2 tsp Salt
1 1/2 tsp minced garlic 3/4 cup shredded Monterrey Jack cheese
2 and 1/2 Tbs Parmesan Cheese
1 tsp Paprika
Non stick spray ( I used Olive oil spray)

Directions:
Pre heat oven to 350°
Chop Cauliflower and add to a boiling pot of hot water and boil for 10- 12 minutes.
Drain cauliflower well. ( while draining in colander.. I push out any excess water out with paper towels.)
Meanwhile in a bowl combine the cream cheese, light cream, salt, garlic and Parmesan cheese and using hand mixer mix until blended… add cooked cauliflower and mash together with mixture. I then use hand mixed to mix saving some small chunks and place into greased baking dish, top with cheese sprinkle with paprika and bake for 30 minutes or until cheese starts to lightly brown.
ENJOY!!!!!

Lisa’s AWESOME Chili and 7 Up Biscuits

Lisa’s AWESOME Chili and 7 Up Biscuits

What’s for Dinner ?? Its cold here today so this is what I have made for Dinner tonight, I don’t measure much so I did the measurement out for you all, keep in mind that you may add more or … Continue reading

Lisa’s Cranberry Lemon Muffins

Lisa’s Cranberry Lemon Muffins

Travis say’s they are worth posting because they are as he just said ” ahhhhh these are the best ever Mom” . This batter is very versatile and my go to muffin batter See Note at bottom of recipe

what you need :
3 cups all-purpose flour
4 tsp baking powder
1/2 teaspoon salt
2 large eggs
3/4 cup brown sugar
1/4 cup white sugar
3/4 cup milk
1/3 cup canola oil
1/4 cup juice from lemon
lemon zest off one lemon
1/2 tsp Lemon Extract (optional if you love lemon)
1 tsp Vanilla Extract
1 cup cranberries (I used fresh frozen ones I had in the freezer)

Pre heat oven to 375 and either grease muffin tins or use muffin cups.

In a large bowl mix together flour, baking powder and salt. Set aside.
In a large measuring cup or bowl whisk together eggs, brown sugar, and white sugar until combined. Whisk in milk, oil, lemon juice, lemon zest, lemon and vanilla extract.

Fold the wet ingredients into the flour mixture and mix everything together with a rubber spatula or wooden spoon. Do not over-mix as this will produce tough, dense muffins. Gently mix until all the flour is off the bottom of the bowl and no big pockets of flour remain. The batter will be really thick and somewhat lumpy. Fold in your cranberries .

Spoon muffin mix into your prepared muffin tins, fill them all the way to the top. Sprinkle some white sugar on top of each muffin and make for about 25-30 min till tops are lightly golden. A toothpick inserted in the centre should come out clean. Store muffins at room temperature in an airtight container for up to 5 days. Muffins freeze well, up to 3 months.
Enjoy
NOTE: The recipe to use for a basic muffin batter is 1 cup of milk. I substituted 1/4 cup of lemon juice to make these.

Lisa’s Swiss Chard

I made this last night, first time I ever tried Swiss Chard and I LOVED it 
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Lisa’s Swiss Chard 

1 bunch of swiss chard
1 package of mushrooms, (i used mini bella) 
green onions
1 clove garlic (or more depends on your taste, I have a jar of already minced garlic I used 2 tsp) 
salt and pepper
Olive oil (or prefered oil)

Wash swiss chard and pat dry, cut the leaves away from the stem in a V shape along the stem up the leaf. Chop leaves and then chop stems

In a frying pan heat up some olive oil, add the stems first as they take longer to cook. Sautee for about 3-5 min add garlic and mushrooms, when they are about cooked add in the leaves, salt and pepper to taste, once the leaves are wilted its cooked. 
~ENJOY~

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Auntie Lyla’s Bran Muffins

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Here you go everyone as promised  ~ENJOY~

 Auntie Lyla’s Bran Muffins  

Image
Makes 12 muffins 
1/4 c Crisco, not oil
1/2 c brown sugar
2 eggs
1 c milk with 1/2 tsp baking soda mixed in
1 1/2 tsp baking powder
1 1/2 c bran
1 c flour
Mike in whatever fruit you wish to use, I have used banana’s, raspberries, mixed fruit, blueberries, dried cranberries, its what ever your preference is. You can either spray your muffin tin or use liners .Bake at 375 for 15-20 minutes.
My whole family loves these, I make a fresh batch everyday, they are so YUMMMYYYYY and easy to make  
Enjoy
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VEGGIE QUESADILLA!!

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VEGGIE QUESADILLA!!
Image
Ingredients
1 roma tomato, thinly sliced
Baby spinach
Pesto
Feta crumbles
Shredded mozzarella
2 large low carb tortillas or whole grain tortillas

(add any other veggies you like too!)

Directions
Place a tortilla on a skillet over medium heat, and spread a layer of pesto on top.
Add a light layer of mozzarella cheese, then feta.
Add tomato slices, spinach, and top with another layer of mozzarella cheese.
Place the other tortilla on top, heat for about 5 minutes, flip, and heat for another 5 minutes or until cheese has melted.

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VEGGIE QUESADILLA!!

FRIEND ME /FOLLOW me on Facebook, I am always posting AWESOME stuff!:https://www.facebook.com/lisa.k.walker.9

VEGGIE QUESADILLA!!
Image
Ingredients
1 roma tomato, thinly sliced
Baby spinach
Pesto
Feta crumbles
Shredded mozzarella
2 large low carb tortillas or whole grain tortillas

(add any other veggies you like too!)

Directions
Place a tortilla on a skillet over medium heat, and spread a layer of pesto on top.
Add a light layer of mozzarella cheese, then feta.
Add tomato slices, spinach, and top with another layer of mozzarella cheese.
Place the other tortilla on top, heat for about 5 minutes, flip, and heat for another 5 minutes or until cheese has melted.

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Garden Chicken Supreme

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Garden Chicken Supreme
Serves 4
Image
Ingredients
4 chicken breast fillets
1 teaspoon each dried basil, rosemary, sage and thyme
2 cloves garlic
2 brown onions
2 zucchini
1 red, 1 green and 1 yellow capsicum
6 tablespoons olive oil
400g/14oz can chopped tomatoes
salt and pepper 
2 tablespoons chopped fresh parsley
basil leaves for garnish

Method
1. Rub the chicken fillets with the herbs. Peel and finely chop the garlic and onions. Wash all the vegetables. Chop the zucchini. Cut the capsicums in half, remove the seeds and the white pith and cut into wide strips.

2. Heat 2 tablespoons of the oil in a large pan. Add the chicken and fry for 8 minutes. Turn over and fry for another 5 minutes. Remove from the pan and keep warm.

3. Add the remaining oil, onions, garlic, zucchini and capsicums to the pan. Cook, stirring, for 10 minutes or until vegetables are softened. Add the tomatoes (with the juice) and season.

4. Cover and simmer for 10 minutes. Stir in parsley and place chicken on top. Cover and simmer for 10 minutes, garnish with basil and serve with rice or couscous. Try wild rice for something exotic.

Per Serving: 
Calories 360
Carbs 15g
Protein 33g
Fat 19g
Fibre 5g
Sodium 0.2g

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