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Edible No-Bake Cookie Dough

Serving size: 1 piece; Makes about 15 pieces

  • ​1 cup oat flour (process oats in food processer until ground to a powder)
  • 1 cup protein powder of choice (I used chocolate plant-based powder)
  • 1 cup creamy peanut butter
  • 1/2 cup honey
  • 1/4 cup coconut oil, melted
  • 1/4 cup semi-sweet chocolate chips (and 1-2 tbsp for topping)
  • 1/2 tsp vanilla extract
  1. Mix oat flour, protein powder, peanut butter, honey, coconut oil, and vanilla in a large bowl.
  2. Add chocolate chips and stir to mix.
  3. Dump cookie dough in 9×13 pan lined with parchment paper and sprinkle with remaining chocolate chips.
  4. Press down to flatten and put in fridge for about 30 minutes.
  5. Take out of the fridge, chop into bite-sized pieces and store in air-tight container. Throw back in the fridge to keep them fresh or store in the freezer for up to 6 months.
  6. Enjoy bites of cookie dough for that afternoon pick-me-up or an on-the-go snack!

KP’s Tip: Adding protein powder is a great way to boost protein. Use whatever flavor you have. You could also use 2c oat flour if you don’t want to use a protein powder. Get creative and use different toppings as you see fit!

Recipe adapted from: https://www.mealswithmaggie.com/no-bake-cookie-dough-bars/#tasty-recipes-3743

Original & Maple Brown Sugar Pumpkin Seeds

Serves 4-6 from each flavor

  • ​Pumpkin Seeds (extracted from 3 pumpkins)
  • 1/2 tbsp olive oil
  • 1 tsp salt
  • 1 tsp pepper
  • 1 tsp brown sugar
  • 1 tsp maple extract
  1. Separate pumpkin seeds from what I call “pumpkin guts” and rinse well in cool water in a colander. Make sure most of the pumpkin is off the seeds. 
  2. Preheat oven to 300⁰ and line cookie sheet with parchment paper, separated in the middle for both flavors. 
  3. Lay out a dish drying mat and lay pumpkin seeds in a single layer on mat. 
  4. Pat dry with paper towels and try to get as much moisture out of the seeds as possible. 
  5. In a bowl, combine olive oil, salt, pepper, half the amount of seeds, and mix. 
  6. In a separate bowl, combine brown sugar, maple extract, and the other half of the seeds and mix. 
  7. Lay out pumpkin seeds on cookie sheet, in a single layer. 
  8. Roast in oven for 45 minutes or until crispy. 
  9. Take out of oven and serve immediately!

KP’s Tip: Pumpkin seeds are a great snack since they offer up a great deal of protein fiber, and healthy fats. Sure, you can buy store-bought pumpkin seeds, but the sodium content in them is extremely high. Making them yourself allows you to control the sodium content.

Banana Sushi

Serves 1

  • 1 whole wheat wrap
  • 1 banana
  • 2 tbsp natural peanut butter
  • 1 tbsp chocolate chips
  1. Place wrap on a cutting board and spread wrap with peanut butter, spreading on only the left or right side of the wrap. Use a small dab of peanut butter on the opposite side of the wrap to help it stay closed once you roll it up.
  2. Top peanut butter with chocolate chips, banana, roll it up and cut up into bite-sized pieces for a perfect, kid-friendly snack!

KP’s Tip: Use other fun toppings like rice krispies cereal, berries, or chia seeds to add a crunch and different flavor to your sushi.

Bento Box

Serves 1, Serving size 1 box

  • 2 eggs, hard boiled
  • 1/4 cup hummus (flavor of your choosing)
  • 3/4 cup raw vegetables (carrots, celery, cucumber)
  • 1 cheesestick (mozzarella, cheddar)
  • 1/2 cup berries
  1. Place 2 hard boiled eggs in lunch container. Add in hummus cup, raw veggies, cheesestick and fruit.
  2. Repeat with as many containers as needed for lunches or dinner for the week.
  3. Refrigerate and enjoy!

Calories 402. Fat 21g, Protein 26g, Carbs 29g

KP’s Tip: Feel free to switch up the fruit, veggies and cheesestick you use to give yourself variety and change up the flavors.

Hot ‘N’ Honey Turkey Meatball Skewers

Serves 4, Serving size 2 skewers

  • 1lb ground turkey
  • 1 egg
  • ½ c Italian seasoned whole wheat breadcrumbs
  • ¼ teaspoon salt and ¼ tsp pepper
  • 1 can pineapple chunks
  • 4-5 large jalapenos, cut into chunk and deveined and deseeded
  • 1 pint cherry tomatoes
  • 20-25 skewers
  • Skewer Glaze:
  • 1/4c honey
  • 1/4c Dijon mustard
  • ¼ tsp crushed red pepper
  1. Line large plate with wax paper. Mix first four ingredients together in bowl.
  2. Form bite-size meatballs and place on lined plate. This should make about 20 meatballs. If you have more than one layer, be sure to separate the layers between wax paper. 
  3. Place plate in freezer and leave for about 15-20 minutes or until the meatballs are firm. 
  4. While the meatballs are in the freezer, chop up and prep all your veggies. Make sure the jalapenos are free from seeds and veins; otherwise they’ll be too hot! 
  5. After the veggie prep, combine all three glaze ingredients and mix well until blended. 
  6. Take meatballs out of the freezer when done and assemble skewers in the following order: meatball, jalapeno, 1 tomato and 2 pineapple chunks. Repeat until all skewers are completed. 
  7. Preheat grill to about 375⁰ and spray with nonstick grill spray. 
  8. Coat one side of the skewers with the glaze while still on the plate, and place glaze-side down on grill. Coat the other side with the glaze and let cook, about 10 minutes. Flip over and cook another 10 minutes. 
  9. Continue to rotate until skewers are completely cooked through. 
  10. Take off grill and enjoy!!

Calories 321. Fat 11g, Protein 23g, Carbs 33g

KP’s Tip: Pair with a side of brown rice or quinoa to complete the meal!

Grillin & Chillin for a Finger-Lickin’ BBQ

That first smell of a grill sparking up and searing meats or vegetables is one of the most inviting smells of summer. Not only is your grill an awesome outdoor cooking method, but it’s also a great party-friendly way to cook a ton of delicious food! Since we’re mid-grill season, I wanted to share some great tips and tricks to make the most of your grilling experience. 

So why can grilling your food be a better option than other cooking methods? Flavor, time, and efficiency are three of the most obvious reasons. Take grilled chicken versus baked chicken; the grilled chicken is going to have a more charred and smoky flavor without adding more calories or sauces to it than a baked chicken in the oven. This is the case with pretty much every meat; steak, sausages, hot dogs, burgers, etc. Not only is the flavor deliciously enhanced in a grill, but the time you need to cook the food lowers as well. Again, baking any meat can take anywhere from 25-40 mins, but cooking a burger or dog on a grill takes a mere 10 minutes! Not to mention, who wants to heat up the house in the middle of summer with an oven when you can grill outside. 

In addition to efficiency, the amount of food you can grill at one time increases as well. Grills typically have more surface area to cook food than an oven will. Of course it depends on what you’re making, but you’re typically going to cook more at one time on the grill than in the oven. We love to save time, so why not use the grill to help you? 

Are there any foods that you’ve always wanted to grill, but never knew if it could happen? I have personally been experimenting with different foods to see what works and what doesn’t. Wings, pizza, vegetables, onion, pineapple, and watermelon are a few of the foods I’ve tried lately and let me tell you, they’ve all come out delicious. 

Some other foods you can grill that you may not have realized include eggs (cooked in a cast iron skillet), bacon, meatloaf, lasagna, avocados, peaches, and bananas. I don’t know about you, but this makes me want to get creative! Anywhere from savory to sweet can work on your grill, it’s all about using the right tools and trying something new. 

Who doesn’t love a good hack when they see one? Some grilling hacks that I hope can make your grilling experience easier are below. 

  • Using grill mats to keep foods cleaner and falling through grates.
  • Brushing ½ an onion on your grill grate to prevent sticking.
  • Grilling corn on the cob in the husk for maximum flavor and steaming, cutting off and squeezing out the corn while it’s still warm. It’ll keep the silk from sticking too!
  • Always soak your skewers in water for 10-20 minutes before using to prevent burning. 
  • When grilling fish, leave the skin on for more flavor and nutrient value (vitamin E, D, Iodine, Selenium, and healthy fats). 
  • Using tin foil to make “packs” and combo dishes. 
    • Cheesy vegetable packets
    • Mixed chicken and vegetable packets 
    • Loaded “smashed” potato packets 
    • Banana, chocolate and marshmallow packets
    • Smore’s packets

These are just a very few examples of recipes and foods you can make on the grill. If you’re not a big grill person, I hope this helps give you ideas and new ways to start utilizing it. I myself was always timid of the flames and heat, but it’s such a great way to kick off summer, and even use it all throughout the year! Check out my personal recipe for delicious turkey meatball skewers to make for your family, or for your next party. Have a wonderful summer! 

Grilled Street Corn Salad

Serves 6-8, Serving size 1/2 cup

  • 5 ears of corn in-husk
  • 1 pint cherry tomatoes
  • 1-2 avocados
  • 1 lime
  • 1 cup feta cheese 
  • ½ tsp Cilantro
  • Salt and Pepper to taste
  1. Preheat grill to high heat. Once heated, place ears of corn in the husk on the grill. Cook for 10 minutes, rotate to the other side and cook another 10 minutes. If the husk gets burned, not to worry. It will only give your corn more flavor on the inside. 
  2. After corn is done, place on a heat-safe plate and let cool. 
  3. While corn is cooling, slice the cherry tomatoes in half lengthwise, and then into thirds. 
  4. Slice the avocados into bite-sized pieces and combine with the cherry tomatoes in a large mixing bowl.
  5. Once corn is cool enough, cut the thick end of the corn off where the husk is (making sure to cut into the cob itself). You will then be able to squeeze the corn out, holding the top (hairy end) of the corn and slowly pushing the ear of corn out. 
  6. Once you have done that with all of your corn, slice the corn right off the cob and place into the mixing bowl.
  7. Slice your lime in half and squeeze the juice into your bowl. Add feta and cilantro.
  8. Mix well to combine and eat up! 
  9. Slice your lime in half and squeeze the juice into your mixing bowl. Add feta and cilantro.

Calories 145. Fat 7g, Protein 5g, Carbs 18g

KP’s Tip: This is a great starchy side to have with dinner. It works great with kabobs, since the grill will already be used for the corn!

EAT OUT, DON’T SKIMP OUT!

It’s a very common question in my office from my patients: what should I do when I’m going out to eat? We work SO hard during the week to stay consistent and eat clean, but when the weekends roll around, we forget how hard we’ve worked. We want to let loose and just enjoy ourselves without feeling like all the work we did during the week is just cancelled out. The food and drinks we indulge in don’t always have to make you feel worse before another week hits us. So here are my top tips for what to do, plan, and expect for when eating out…

HAVE A PLAN

Read the menu to make a plan ahead of time. When you have a plan, there’s no decision to be made when you’re actually in the restaurant. When you go out to eat, you want to enjoy the company around you, not worry about what you’re going to order and how many calories it’s going to be! Just remember that chain restaurants are legally required to provide calories, where mom and pop type places do not have to. We’ll talk more about strategies with calorie-less restaurants…

HYDRATE 

Make sure you’re drinking water before and throughout the meal. It’s no secret that when you drink enough water, it helps lower appetite. Making sure you’re hydrated before you start eating helps keep those hunger pangs away and ultimately helps you make a more mindful decision when you’re looking at a menu. 

SHARE

Don’t be afraid to share: an app and an entree with a friend or beau. Collaborating with the person you’re dining with can not only help with portion control, but it can offer up more dishes to try, and your wallet will thank you. Getting both an appetizer and an entree will give you more dishes to try than if you were to just get one entree and forego the app. Go outside of your comfort zone and try something different. 

SIMPLIFY

Keep it simple; stay away from creams, gravies and sauces. Ordering a protein and two side dishes can often be a lot less calories than a salad. The less there is within each meal, the less calories it’s going to pack in. Watch for things that may seem healthy, but have sauce, cream or gravy along with them. Grilled chicken can be great, but not if it comes topped with cheese, heavy cream, or gravy. Forego the sodium-ladened additions and keep it simple. 

MAXIMIZE 

Try to get dishes that are 500 calories or less. This may seem like a lot of calories, but when you look at the calories on most menus, this is more difficult to find than you’d think. Most meals can easily provide 800-1200 calories, and that’s just the entree, let alone the fries and the drink you have with it. So sticking with under 500 calories per meal can help limit that overstuffed and bloated feeling after eating out. 

SNACK…ALWAYS SNACK

Snack ahead of time; never go hangry. Imagine sitting in a restaurant, your stomach is yelling at you out of hunger, and you want to make a healthy choice, but all you see is juicy burgers and chicken fingers on the menu. You’re going to say “F’ it” and order the cheeseburger because you’re literally STARVING. Making decisions when you’re hangry can be very dangerous, so never let yourself get hangry or save your calories for the day before you go out to eat. Otherwise, you’ll regret it later, stuff yourself full, and won’t be hungry for the rest of the day. 

WATCH YOUR MIXERS 

Avoid drinking your calories; try seltzer water or tea. Take the surge in craft beers for example. Many craft beers (which are the tastier ones) are typically between 200-300 calories for one, and the likelihood you’re just having one is usually slim. So it’s better to stick with a hard liquor, use water, plain iced tea, or seltzer (calorie-free) as your mixer, and you typically don’t need as many. This will keep calories low and again prevent any serious stuffed feeling after your meal. 

GET PICKY 

Try soup and salad for a little bit of everything. I often get in the mood for something hot, but I want some crunch and veggies too. I’ll get a soup and salad or chili and salad which is very filling, the portions are automatically smaller than a full entree, and you’re getting the satisfaction from different textures when you eat. Sometimes it’s better to pick on different things, than order a healthier meal you’re not really craving. The more you try to avoid that craving, the more it will pick back at you. 

NON-NEGOTIABLES

Identify your non-negotiables. What I mean by this is what to you means you’re truly enjoying your meal. If you order something because you know it’s better for you, but all you can think about is that cheesesteak that you really want, you’ll be left feeling unsatisfied and still wanting more. You often will snack on other people’s food that you’re with just to get some satisfaction. Think about what you want and order a salad with that cheese steak instead of fries. Or put cheese steak on top of your salad and skip the bun altogether. Figure out clever ways to eat the foods you love, without going overboard with other unhealthy foods. You’ll feel better AND satisfied. 

TAKE YOUR FOOD HOME 

A cardinal rule that’s been around forever, but still rings true. It’s helpful to try and eat half of your meal and take the other half home rather than just stuff the rest in your belly, because “it doesn’t seem like that much.” Going back to the calorie amounts in foods, most meals are over 1,000 calories. So by splitting up your portions in two, you’re not only cutting calories but you’re also sticking to a smaller portion that will leave you feeling lighter after a meal. Another bonus; you get to eat and enjoy your meal twice over! I don’t know about you, but to me that’s winning. 

So next time you’re ordering or eating out, think about a few of these tips and try to implement them when necessary. Eating out doesn’t mean you have to leave feeling stuffed, tired and fluffy. It’s up to us what we put in our mouths, so do yourself a favor and leave the restaurant feeling empowered, in control, and satisfied! 

Tropical Parfait

Serves 1 , Serving size 1 Parfait

  • 1 cup plain greek yogurt
  • ½ c fresh or canned pineapple chunks
  • 1 tbsp shredded coconut
  • 1 tbsp chocolate or caramel syrup (optional)
  1. Preheat oven to 350⁰ and line a small baking sheet with tinfoil.
  2. Spread shredded coconut across the baking sheet.
  3. If you have a fresh pineapple, cut it up into chunks while the oven is preheating.
  4. Once oven is preheated, place coconut into oven, about 3 minutes, stirring once halfway through. Take out once coconut is browned.
  5. Assemble parfait with greek yogurt first, pineapple, chocolate or caramel syrup, and topped off with the coconut.
  6. Dig in and enjoy!

Calories 237 (with syrup). Fat 3g. Protein 19g.

KP’s Tip: Parfaits are a great option for breakfast, as yogurt offers protein and carbs. Adding fruit, granola, or whatever you prefer adds to the delicious taste of it. With its tropical taste and island-style vibe, your day will start on the bright side of things. Add some mandarin oranges, lime, or grapefruit for some more citrus bite. 

KP’s Breakfast Sammy

Serves 1 , Serving size 1 Sandwich

  • 1 egg
  • 1 “sliced thin” pepper jack cheese slice
  • 2 slices canadian bacon
  • 1 “everything” bagel thin or sandwich thin
  • About 1 tsp butter
  • Cooking spray

1. Pan-fry your egg over medium heat. I have a one-egg pan that I use which works perfectly!

2. While your egg is frying, toast your bagel thin whole, don’t separate into two pieces.

3. On a separate plate, place 2 pieces of canadian and microwave for about 30 seconds to heat.

4. Once the egg is done, place aside but leave in the pan.

5. When bagel/sandwich thin is done toasting, place on a plate.

6. Add your slice of cheese to the bottom of the bagel while lightly buttering the other side.

7. Place egg on top of the cheese slice and then layer with turkey sausage (flat side down).

8. Top off your sandwich with the top part of your bagel and enjoy!

Calories 310. Fat 15g. Protein 21g.

KP’s Tip: If you want to make two at a time (which I usually end up doing), just make two separate eggs in one pan and toast your bagels at the same time since you only use one slot for one bagel.