Category Archives: Dessert

Swirled Cheesecake Brownies

Some “healthier” recipes just don’t taste as delectably satisfying if you forgo too many of the ingredients that make it delectable. This brownie recipe is a great combination of a healthier AND sweetly satisfying. With all things, though, enjoy in moderation. Make sure you cut these into the 24 bars as suggested in the recipe so you don’t end up eating more calories and fat than you think you are. Enjoy one with a nice glass of low fat (or almond) milk to help fill you up and keep you from over-indulging! You can also freeze some if you’re making the entire batch for only a couple people and don’t want them to go to waste.

cheesecake brownies

Cheesecake topping

4 ounces reduced-fat cream cheese
1/4 cup sugar
1 large egg
1 tablespoon all-purpose flour
1 tablespoon nonfat plain yogurt
1/2 teaspoon vanilla extract

Brownie layer

2/3 cup whole-wheat pastry flour
1/2 cup unsweetened cocoa powder
1/4 teaspoon salt
1 large egg
2 large egg whites
1 1/4 cups packed light brown sugar
1/4 cup canola oil
1/4 cup strong (or prepared instant) coffee
2 teaspoons vanilla extract


Preheat oven to 350° F. Coat a 7-by-11-inch baking pan with cooking spray.
Topping: Place cream cheese in a small mixing bowl and beat with an electric mixer until smooth and creamy. Add sugar and beat until smooth. Add egg, flour, yogurt and vanilla; beat until well blended.
Brownie layer: Whisk whole-wheat flour, cocoa and salt in a bowl. Place egg, egg whites and brown sugar in a large bowl and beat with the electric mixer on medium speed until smooth. Add oil, coffee and vanilla; beat until well blended. Add the dry ingredients and beat on low speed just until well blended, stopping once to scrape down the sides.
Scrape half of the brownie batter into the pan. Slowly pour the topping evenly on top. Drop the remaining brownie batter in large dollops over the topping. Draw the tip of a sharp knife through the two batters to swirl the batters together.
Bake the brownies until the top is just firm to the touch, about 20 minutes. Let cool completely and cut into 24 bars.

Nutritional Information

per bar (makes 24 bars)

105 calories

4 g fat

21 mg cholesterol

16 g carbohydrates

2 g protein

1 g fiber

54 mg sodium

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Pomegranate Mint Yogurt

I’ve had a pomegranate sitting in my fridge for awhile now just waiting for me to find a way to use it up. I thought about using it on pork chops but very rarely do I ever eat pork or any other meats. Now that Spring has finally arrived with summer-like temperatures I thought this would be a great way to use it up for a nice, light treat. Sometimes I mix it up with whatever else I have on hand, such as honey, vanilla yogurt, granola, pineapple, almonds, or any other fruit or topping that you have on hand that will add great taste with minimal fat and/or calories.

pomegranate parfait






1/2 cup nonfat Greek yogurt (such as Fage)
1/3 cup pomegranate arils (the pulpy seeds)
2 tsp thinly sliced fresh mint (about 5 leaves)

optional: granola, honey, slivered almonds, pineapple chunks, or a tiny amount of vanilla and/or almond extract

Fold mint into yogurt. Layer yogurt mixture and pomegranate arils in a clear dessert dish. Makes 1 serving.

Per serving (serves 1):

(optional ingredients are not included in the nutritional info)

145 cal

0 g fat

69 mg sodium

19 g carbs

4 g fiber

16 g protein

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Chocolate Gluten Free Cupcakes (also called, chickpea and spinach muffins, but don’t tell the kids or fussy adults)

Hey Laura here, 

I not sure how many of you know but most of the recipes posted here are posted by Kristin Johnson, my gym minion!  Tilapia Tuesdays, all her idea! 

This one is posted by yours truly, and a recipe I just made for my sons snack day at school.  My son is gluten free and statistics show that 1 out of every 6 households is catering to someone who is gluten free.  One of the most challenging things to get a great substitute for is sweets.  Have you priced gluten free muffins?  $6 or $7 for 4 muffins!! 

So here is a great recipe for the gluten free people, or a healthier snack if you are looking for better quality food for yourself or family. Image

1 Bag of dried chickpeas (soak for 2 hrs, rapidly boil 15 minutes)
3 eggs
1/4 cup of applesauce
1/4 cup of oil
2 squares of baking chocolate
1/2 bag of fresh spinach
1 1/2 cups of brown sugar
1/2 tsp baking powder
1/2 tsp of baking soda
2 tsp of vanilla extract1 tsp of butter flavor

Chop cooked chickpeas in a food processor, about 1/3 of the peas at a time, until it is a very fine mixture.  Set chickpeas aside, then melt chocolate square in the oil in the microwave.  Blend the remaining ingredients, including the oil and chocolate, in the food processor.  Blend until spinach is very fine, no leaves.  Slowly 1 cup at a time, add chopped chickpeas.  Mix until blended.  Bake in silicone backing cups or greased metal pans.  Cook at 350 for 35-40 minutes. Makes 2 dozen
Now because these were for treat day, I pushed 3 m&m’s into each muffin, glazed the top and added sprinkles. 

Nutrition Info:  doesn’t include m&m’s or glaze
Our cupcakes                      Hostess            Weight Watchers cupcake recipe online
Calories: 158                          160                   210
Carbs:     24                            26                    32
Sugar:     12                            18                    20
Fiber:      1.3                            1                      2
Protein:   4.8                            1                      3
Fat:         4.9                            6                      8


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Cinnamon Roll Pie

Hey here is an awesome baking recipe perfect for the weather now. If you read through this recipe you are going to ask, “Why would I want to make a cake with chickpeas?”
Easy; chickpeas are gluten free, high in fiber and fairly high in protein. For those that are going for a lower / healthier carb lifestyle to promote weight loss or keeping that lean muscle showing, this is a great alternative. It is also AMAZINGLY TASTY!

Now lets talk practical:

blend the mixture in small batches in a food processor to make sure all the chickpeas chop up;

I added 4 scoop of vanilla protein powder to raise the protein content;

I added raisins (or crasins) because I love cinnamon raisin bread;

I also eliminated the oil and put in 1 cup of apple sauce; this also allowed me to lower the sugar to 1 cup.

Please try this recipe and enjoy!


Have you been looking for a great recipe that lets you sneak in some healthy ingredients? Yes? Then you should MUST give this one a try! Your friends and family will never believe that it’s secret ingredient is beans (that is, if you can coerce yourself to share any of it after you’ve tasted how amazing it is). The original recipe that I followed is from Chocolate Covered Katie but I did make a few alterations, which I have included in the recipe below.

  • 1 cup quick oats
  • 500 grams re-hydrated chick peas (garbanzo beans) *please see note below before making
  • 1/4 cup applesauce
  • 1 T pure vanilla extract
  • 2 tsp almond extract
  • 1 T butter extract
  • 3 T canola oil
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • 1/2 tsp salt
  • 1 and 1/2 cups sugar (white or brown, I used brown)
  •  3 T cinnamon

Pre-heat oven to 350…

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Get Fit with Good Fat!

You may often hear about how avocados are good for you but then you also hear how they’re also high in fat. Confusing, right? Should you eat them or avoid them? Well, we are going to fill you in on some of the facts about avocados and say, yes, you can and SHOULD eat them! And the truth is, with this nutrient-packed fruit working wonders for your waistline (and almost every other part of your body), you should include them to be a regular part of your healthy diet.

Let’s go ahead and read up on the FACTS about avocados:

-There are 55 calories in ONE ounce of avocado (say whaat?!)

-85% of its calories come from all healthy fats.

-There are 3 grams of filling Fiber in TWO ounces.

-There are 5 grams of fat (the good kind, remember?) per ounce of avocado.

-The mono and polyunsaturated fats in these fruits can help ward off carb cravings because they stabilize fluctuating blood sugar levels.

-They fight inflammation! Phytosterols (a plant compound) account for a major portion of the fats in avocado and they keep post-training inflammation under control so you can stay pain free.

-They help build muscle!

-They strengthen your bones. One cup of avocado slices provides 44 milligrams of magnesium, a mineral that researchers say can boost bone density by 2% for every 100 milligram increase of magnesium in your body.

-Avocados are a good source of vitamin K, calcium’s bone-building partner!

-Oleic acid, found in avocados, is a type of fat that has been shown to increase satiety (fullness).

-They help your heart. Avocados are the only fruit high in monounsaturated fat, the premier fat for cardiovascular health. Research has shown that upping mono fats and lowering cholesterol reduces harmful LDL and increases beneficial HDL cholesterol.

-With 136 milligrams of potassium per ounce, avocados help reduce the risk of developing high blood pressure.

-They protect your eyes. Avocados are high in free-radical-fighting plant pigments called Carotenoids. Lutein and Zeaxanthin are specific types of Carotenoids that protect your eyes from age-related vision loss diseases like Macular Degeneration.

Need I go on? I don’t think so.



Now that you know all of the amazing things that avocados can do for your body aren’t you ready to go to the store and buy some? You should be! To get you started, here are some quick ideas for you to try:

-For a quick snack mash up half of an avocado and spread on a whole-grain English muffin with greens and chopped radishes.


-Add three slices to a sandwich, pita or salad, or add 2-3 slices (roughly chopped) to garnish a black bean soup.


-For a healthy guacamole, mix together chopped avocado, diced onion, tomato, cilantro, a pinch of salt and lime juice (all ingredients to taste) with a fork or in a food processor if you prefer.


-Add it to your protein shake! Mix 1 scoop vanilla protein, ½ of a banana, ¼ cup of blueberries, ¼ of a ripe avocado and a handful of spinach, plus ½ a cup of low-fat milk or almond milk.


-Make an edible bowl! Scoop out the seed (discard that) and then fill the flesh halves with shredded cooked chicken breast, diced onion, diced tomato and a pinch of shredded cheddar (throw the outer skin “bowl” part away once insides are eaten).


Or try this delicious Avocado Deviled Egg recipe from eatingwelllivingthin



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More Cold treats for these HOT days!

Here are some more Protein Ice Cream recipes for you to try. Check out more delicious and healthy recipes at, where I found these tasty little treats!  Use whatever milk you typically prefer (such as unsweetened almond milk, rice milk, coconut milk, skim milk, etc.) and the 1.5 scoop of protein powder equals 1/3 cup, should you prefer to measure that way to be exact (I would). Blend the mixes well before you put them in your ice cream maker (or the Ziploc bag method if you prefer that.)
1 cup unsweetened almond milk (chocolate or vanilla unsweetened)
1.5 scoop protein powder (chocolate or vanilla to match the almond milk)
6-8 drops liquid Stevia (**optional**)
DREAMSICLE (orange/vanilla):
1.5 scoop vanilla protein powder
1 tsp vanilla extract (pure)
1/4 tsp orange extract 1 cup almond milk (vanilla, unsweetened).
1.5 scoop chocolate protein powder
1 cup unsweetened chocolate almond milk
1 Tbsp natural peanut butter
1 scoop chocolate protein powder
1 cup unsweetened chocolate almond milk
1/4 tsp mint extract
1.25 scoop vanilla protein powder
1 cup unsweetened vanilla almond milk
1/4 tsp mint extract
2-3 Tbsp chocolate chips
1 scoop chocolate or vanilla protein powder
1 cup unsweetened almond milk – vanilla or chocolate
1 tsp decaf instant coffee crystals
1 cup strawberries (frozen or fresh)
1 scoop vanilla protein powder
1 cup milk
1/2 tsp vanilla (optional)
1/2 cup mashed banana (frozen or fresh)
1.5 scoop vanilla protein powder
1 cup milk
1/2 tsp vanilla (optional)
1.5 scoop chocolate protein powder
1 cup chocolate almond milk
8-10 drops Capella’s Chocolate Fudge Brownie flavor drops (or other flavor drops)

1.5 scoop vanilla protein powder
1 cup milk
Sprinkle of Cinnamon
Sprinkle of Nutmeg
Sprinkle of Cardamom (*optional)
1/2 tsp vanilla (pure)

1.5 scoop vanilla protein powder
1 cup vanilla unsweetened almond milk
1 green apple, peeled & diced
1 tsp of Cinnamon
1/4 tsp Nutmeg
Sprinkle of Cardamom (*optional)
1/2 tsp vanilla (pure)
1 Tbsp butter
  • In a bowl, combine the diced apple, butter, vanilla & spices. Microwave in 30 second increments until apples are soft. Stir.
  • In a blender, combine protein powder & almond milk (and stevia if using). Blend Well.
  • Mix protein powder/almond milk with apples and stir.
  • Add to ice cream maker or prepare with ziploc method.*DO NOT BLEND THE APPLE MIXTURE*
Check back soon for some healthy side dishes for you to make for those back yard BBQ’s this summer!

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Healthy Summer Sweets

Looking for a healthier way to satisfy your sweet tooth on those hot summer days? This recipe should do the trick! It’s loaded with protein and low on fat, so no need to feel guilty!


Chocolate Banana Protein Ice Cream




  • 1 medium banana, mashed
  • 1 scoop chocolate protein powder
  • 3 tsp hot chocolate powder
  • 1/2 tsp cinnamon
  • 1/2 tsp xanthan gum (not essential)



1. Combine the ingredients with enough water to form a thick batter.
2. Freeze for an hour       


Keep checking back for more healthy summer treats and side dishes to take to all those BBQ’s you have lined up this summer!

Don’t know where to pick up the protein powder needed for this delicious recipe? No problem, stop by the gym, we’ve got you covered!



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Cinnamon Roll Pie

Have you been looking for a great recipe that lets you sneak in some healthy ingredients? Yes? Then you should MUST give this one a try! Your friends and family will never believe that it’s secret ingredient is beans (that is, if you can coerce yourself to share any of it after you’ve tasted how amazing it is). The original recipe that I followed is from Chocolate Covered Katie but I did make a few alterations, which I have included in the recipe below.

  • 1 cup quick oats
  • 500 grams re-hydrated chick peas (garbanzo beans) *please see note below before making
  • 1/4 cup applesauce
  • 1 T pure vanilla extract
  • 2 tsp almond extract
  • 1 T butter extract
  • 3 T canola oil
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • 1/2 tsp salt
  • 1 and 1/2 cups sugar (white or brown, I used brown)
  •  3 T cinnamon

Pre-heat oven to 350. Stir all ingredients together in a large mixing bowl then blend all ingredients VERY well in a food processor. If you have a small food processor like I do, I suggest doing 1 1/2 cups at a time and then re-mix it all in the mixing bowl again after it’s been blended. Spread mixture into a greased and floured pan (I used a 10 inch spring form pan which made it extremely easy to take out) and bake for about 35 minutes or until a toothpick inserted in the middle comes out clean (a little bit of crumb is ok). Let sit at room temperature for at least 10 minutes before you remove it from the pan. Serve plain, with butter, or if you want to add even a little more sweetness to it, Katie also has a great recipe for Cinnamon Roll Frosting that you should check out! I did serve mine with this; it was delicious. I did however, add about 1/2 tsp vanilla, sweetened it with a little bit of brown sugar (about 1 – 2 tablespoons), and used almond milk to thin it.

I know what you’re thinking right now, ” Where’s the picture? There’s usually always a picture! ”


It hurts me to publish this without a picture to go along with it. You should be able to not only read about this amazing recipe but SEE how delicious it looks and be left with no other choice than to get whatever ingredients  you may be lacking, head to the kitchen, throw it together and then anxiously wait the 35, no 45 minutes (curse those 10 minutes for cool down!) until you can finally taste the amazing creation.

So, what do I have to say for myself? Why have I failed you so? All I can say in my defense is that once you make this Cinnamon Roll Pie and painstakingly count down the minutes for it to be cool enough to taste without burning the roof of your mouth, you will understand why there is no picture. How could anyone lose focus on the fact that this thing tastes SO GOOD – and it has beans in it?! I needed to share the wealth (rather, what was left of it) immediately! Luckily, there are some people in this world who can control their desires to cut into and devour their amazing creations long enough to take a picture to share with the rest of us! So, just click on the first link above and you’ll be able to see how beautiful glorious this thing is.

*update regarding the beans: the first time I made this recipe I used dry garbanzo beans (in a bag) that had been soaking in water for a few days, so they were re-hydrated, not cooked. The second time I made this I realized that the first time I didn’t use canned beans, which are cooked, not just re-hydrated, so the second time I actually used the canned beans like the original recipe called for. I did not like the outcome. It ended up having a funny, almost chewy texture that I did not like and I did not eat or share any of it. Since the only thing I changed was using canned beans I’m pretty sure that’s why they turned out differently. I would suggest not using canned beans. Just buy a bag of dry chick peas, put them in a container and cover with water (make sure you add enough water as the beans will absorb the water). Let them sit 8-10 hours, overnight, or even a few days in the fridge is fine. Then measure out 500 grams.

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Black Bean Brownies










These are delicious and you can’t even taste the beans! They add moisture and make brownies more nutritious!


* 1 (15.5 ounce) can black beans, rinsed and drained
* 3 eggs
* 3 tablespoons vegetable oil
* 1/4 cup cocoa powder
* 1 pinch salt
* 1 teaspoon vanilla extract
* 3/4 cup white sugar
* 1 teaspoon instant coffee (optional)
* 1/2 cup milk chocolate chips (optional)


1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease an 8×8 square baking dish.

2. Combine the black beans, eggs, oil, cocoa powder, salt, vanilla extract, sugar, and instant coffee in a blender; blend until smooth; pour the mixture into the prepared baking dish. Sprinkle the chocolate chips over the top of the mixture.
3. Bake in the preheated oven until the top is dry and the edges start to pull away from the sides of the pan, about 30 minutes.

Nutritional Information
Black Bean Brownies

Servings Per Recipe: 16

Amount Per Serving
Calories: 126

* Total Fat: 5.3g
* Cholesterol: 40mg
* Sodium: 144mg
* Total Carbs: 18.1g
* Dietary Fiber: 2.6g
* Protein: 3.3g


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Gluten-Free Pumpkin Muffins

So this week I made this recipe into bread and muffins.  The bread will take about 40-50 minutes of baking time, or when you pull the toothpick out clean.

Gluten-Free Pumpkin Muffins

Dry Ingredients:
■1 cups Almond Flour
■ 1 cup Oat flour
■ 2/3 cup of protien powder (I used a rice powder with no sweetener, but you can use what you have)
■1 tsp Baking Soda
■½ tsp Sea Salt
■2 tbsps Pumpkin Pie Spice (or 3 tea cinnimon, 1 all spice, 1 clove)

Wet Ingredients:
■2 cup Pumpkin Puree
■4 Eggs
■¼ cup Grapeseed Oil
■¼ cup Agave Nectar
■ 1/8 tea of stevia
■ 1 1/2 cup of cranberries
■ 1/4 cup of rasins
■1/4 cup Chopped Nuts (optional)

1.Preheat oven to 350° F.
2.Mix dry ingredients together in a medium bowl. Get out all of the lumps.
3.Mix wet ingredients together in large bowl.
4.Add the dry ingredients to the wet ingredient bowl.
5.Put muffin papers in muffin tin. Divide the batter into the 12 muffin papers. (Makes 12 muffins.)
6.Bake for 22 – 24 minutes. Check with toothpick for doneness.

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