Black Bean Butternut Squash Chili

1 onion, chopped
4 cloves garlic, minced
2 28 oz cans fire roasted (with juices)
4 cups ( ½) butternut squash
1 can black beans rinsed and drained
1 pound top round beef cubed
1 bay leaf
1 Tbsp ground cumin
1 Tbsp dried oregano
½ tsp freshly ground black pepper
1/8 tsp sea salt
1 Tbsp Chili powder
1/8 cayenne pepper
2 cups water

Place all veggies and beans in to the bottom of a slow cooker
Add beef, spices, and seasonings and water. Cover and slow cook on low for 8 hours. Adjust seasonings to taste.

Vanilla Cinnamon Custard

Preheat oven to 450-


2 large Omega DHA eggs (flaxseed fed hens)

1 package of regular unsweetened yogurt (170g size; about 5 oz)

2 scoops Muscle Whey Vanilla Protein powder

1 tsp cinnamon

1 TBSP Xylitol

½ cup water

Olive oil or nonstick cooking spray (to grease ramekins)

Clean eating! A high protein dessert recipe to satisfying anyone’s sweet cravings!!!!!!!!!!!!

In a blender bottle, add the 2 eggs and 2 scoops Muscle Whey protein powder. Mix well together; will be a little lumpy. Alternately add a spoonful of yogurt and a little water, blending as you go, until all ingredients are mixed uniformly. At this time add the cinnamon and Xylitol. A little more water may be necessary. The mixture should have the consistency of cream. (a little thicker than milk)

Pour into 2 greased ramekins (custard dishes), and put into preheated oven for 10-15 minutes. The top will become brown in the middle; test to see if the custards are done by poking a spoon into the surface. If the inside is a little liquidy, you may bake for 3-4 minutes longer if desired.

Take custard out, sprinkle a little more cinnamon on top if desired, and cool/serve!

Makes 2 servings

Nutrition Facts: 245 calories per serving

7g fat

3.5g carbs

31g protein


This Halloween, plan to have a healthier alternative around the house for that time when the candy cravings come along! For those who strive to always choose food wisely, but wish to splurge on occasion, splurge smart with these! This is virtually a sugar free recipe, although there is some naturally occurring sugar present in both applesauce and peanut butter.

1/4 cup organic butter
1/4 cup creamy natural peanut butter (stirred well before measuring)
6 tablespoons baking Splenda
1 tsp. vanilla extract
1 1/2 cups organic flour
1 organic egg
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp. salt
1/4 cup unsweetened applesauce

Cream together butter, peanut butter, Splenda, egg, applesauce and vanilla.

Whisk together baking powder, baking soda, flour, and salt.

Add flour mixture to butter mixture; stir well. Drop by spoonfuls onto an ungreased cookie sheet. Bake at 375°F for 12 to 14 minutes; remove from oven when cookies are just set. Do not over-bake; cookies should not turn brown.

Jamie Eason’s Pumpkin Protein Bars

Pumpkin Protein Bars
Nutrition Facts:
Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein
Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein


  • ½ C Xylitol Brown Sugar Blend (Ideal)
  • 1 – 4 oz. jar baby food applesauce
  • 2 tsp. ground cinnamon
  • 1 ½ tsp. ground ginger
  • ½ tsp. ground clove
  • 1 tsp. baking powder
  • 1 tsp. baking soda
  • ½ tsp. salt
  • 2 tsp. vanilla extract
  • 4 large egg whites
  • 1 – 15 oz. can of raw pumpkin
  • 2 C oat flour
  • 2 scoops vanilla whey protein
  • ½ cup almond milk
  • ½ C chopped walnuts (optional)


  1. Preheat the oven to 350.
  2. 2. Spray a 9 X 13 Pyrex dish with non-stick spray.
  3. Combine first 11 ingredients and mix well.
  4. Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
  5. Makes 24 squares.

Baked Kale Chips

You either love Kale or you hate Kale. I thought I hated it, but after I realized the nutrients couldn’t be passed up “Vitamin A, C, and K, tons of fiber, great for your skin etc” and how many ways you can cook it, I decided I loved it! Here is a fun way to eat it if you are dieting or just want a crunchy snack that is better for you than potato chips! Enjoy!

Heat oven to 350 degrees. Arrange a bunch of Kale (remove stems) and lay out on two baking sheets. Drizzle evenly with olive oil and toss. Season with Sea salt. Bake, rotating the trays until crisp, about 12-15 minutes.

If you want a nice zest to them, I sometimes add zest from one lemon! I also have tossed in a pinch of cardamon or Cayenne!

Turkey Chili

Fall is around the corner, and there is nothing better on a fall day than a hot bowl of healthy soup! This is high is fiber, low in fat, and has a great amount of protein! Enjoy!

  • 1 packet of 99% lean ground turkey
  • 1 18oz can of chili-style stewed tomatoes
  • 1 14oz can of white kidney beans, rinsed and drained
  • 1 14 oz can of red kidney beans, rinsed and drained.
  • 1 10oz can of stewed tomatoes with chili peppers
  • 2 celery stalks, diced
  • 1 medium onion, diced
  • 4 cups vegetable or chicken broth
  • 1 clove of garlic
  • 1 Tsp cayenne pepper
  • 1 Tsp Sea salt
  • 1 Tsp black pepper


Combine all ingredients, except turkey, in a large pot. Sauté turkey in a pan until cooked through; add to soup pot. Bring to a boil, then let simmer for 30 to 60 minutes. Alternatively, you can put all ingredients into a slow cooker and leave on low for 6 to 8 hours.

Spicy Oat Bran Muffins

Preheat oven to 375 degrees. Mist a muffin tin with extra virgin olive oil.
Mix together the following dry ingredients:

  • 2 cups oat bran
  • 1 teaspoon xantham gum
  • 1 teaspoon pink salt
  • 1 teaspoon cinnamon
  • 1 teaspoon ginger
  • ½ teaspoon cayenne pepper

How to Prepare :

In a 1 cup measuring cup, add 1/4 cup extra virgin olive oil, then fill the cup to the top with water. Add to muffin mixture, adding a little more water if necessary. Mixture should be smooth, not pasty, but not too watery.

Pour mixture equally into 6 muffin tins. Put tin in the oven for 20 minutes. Every oven is different; check muffins every 5-7 minutes after the first 20 minutes has passed. When a toothpick/fork comes out clean, after being inserted into the center of a muffin, they are done

Note: oven temperature may be adjusted to achieve a different texture. 375 degrees yields a crusty exterior and soft, moist inside. 300 degrees for longer time will yield more evenness all the way through the middle.

Nutritional Information (1muffin):

Calories: 220
Fat: 11g
Carbohydrates: 31g
Protein: 8g

Amy’s Turkey Burgers


  • 1 pound 99%lean honeysuckle white turkey
  • 2 large sweet potatoes
  • 3-4 tablespoons Heinz low sugar ketchup or sugar free ketchup
  • 2 tablespoons low sodium soy sauce
  • 1 or 2 teaspoons Mrs. Dash seasoning
  • 1 tsp. coconut extract
  • 1 teaspoon garlic powder

How to Prepare :

Place turkey in a large bowl. Cook sweet potatoes until soft, remove peel and add to turkey. Smash mixture together until blended well. Sweet potatoes will act as a binder for turkey. Add your seasonings and liquids for moisture and flavor. Mix together until potatoes are fully blended in, without lumps. Form 4-6 patties, and grill! You can also put the mixture in a pan (greased with non stick cooking spray) and cook as a “meatloaf.” Make sure if you are following a specific diet that you realize you are already getting your carbohydrates included in these burgers. (sweet potato is an excellent complex carbohydrate; it’s not necessary to add another such carbohydrate to this meal). These burgers pair well with green beans, asparagus, or salad greens with vinegar.

“Hawaiian Tropic” Smoothie


  • 1/2 cup water
  • 1/2 cup unsweetened Almond Milk
  • 1 medium banana, frozen
  • 10 almonds
  • 1 tsp. coconut extract
  • 1.5 scoops vanilla Muscle Nutrition Iso Muscle protein powder
  • 4 ice cubes (use more or less depending upon desired thickness)

How to Prepare :

Put water, almond milk, banana, almonds, coconut extract, and protein powder into blender. Blend approx. 30 seconds or until mixture is smooth.
Add ice to blender. Blend/Whip on high speed for an additional 20 seconds or Enjoy!!

Per serving (serves 1): 350 calories, 34 grams protein, 35.7 grams carbohydrates, 9.8 grams fat.

BBQ ChickenBBQ Chicken

  • 2 large chicken breasts (about 16 oz), cut into chunks
  • 1/2 tbsp of sweet and tangy barbeque seasoning
  • Salt to taste Directions Season and salt chicken.
  • 1/2 tsp olive oil (enough to line the pan)


Directions :
Season and salt chicken. Refrigerate for 30 minutes or over night if you have the time. Heat oil and sear all sides of chicken to lock in juices. Cover pan with lid and let it cook for 8 to 10 minutes. Serve over brown rice or salad.
Nutritional Information:
Calories: 150, Total Fats: 4 g, Saturated Fat: 0.5 g, Trans Fat: 0 g, Cholesterol: 65 g, Sodium: 660 mg, Total Carbohydrates: 0 g, Dietary Fiber: 0 g, Sugars: 0 g, Protein: 26 g, Iron: 4 mg

Tamarind Chicken with Tomato and Mint Salad

  • 4 skinless chicken breasts
  • 3 tbsp tamarind purée (find it in the spice aisle)
  • small chunk root ginger , peeled and grated
  • 3 tsp mild chilli powder
  • pinch golden caster sugar
  • 250g cherry tomatoes , halved
  • ½ small red onion , sliced handful mint leaves,1 lemon ,½ juiced, ½ cut into wedges or cheeks, to serve

Directions :
Soak wooden skewers for 10 minutes, or use metal ones. Cut the chicken into chunks and put in a bowl with the tamarind, ginger and 2 tsp of the chilli powder. Add a pinch of sugar, season, then toss everything well and leave to marinate for 10 minutes.

Mix the tomatoes, onion, mint, green chilli, the remaining chilli powder and the lemon juice. Season and mix well. thread the meat onto the skewers and grill on a high heat, turning, until golden and cooked through (about 8 minutes). Serve with the salad, and a lemon cheek.