No-Bake Energy BITES

No Bake Energy Bites
1 cup oatmeal
1/2 cup peanut butter or other nut butter
1/3 cup honey
1 cup coconut flakes
1/2 cup ground flaxseed
1/2 cup chocolate chips, Mini's if you prefer
1 tsp Vanilla

Mix every thing together in a medium bowl until thoroughly mixed. Let chill in the refriderator for half hour. Once chilled, roll into balls and enjoy! Store in an airtight container and keep refrigerated for up to one week.

Yogurt-Walnut dip

Dip
(got this from Dr. Oz show last week and like it)

• ½ cup lowfat plain Greek yogurt
• 1 tsp ground walnuts
... • ¾ tsp garlic powder
• 1/8 tsp black pepper
• 1 tsp Tabasco
• chopped cilantro to taste

I usually make double or triple depending on the size of the occasion. I would suggest you make a single batch and see if you like it first… then make some more ;)

From Sarah Hermann Landers...

Thank you for sharing with us on Xyng food on FB. 

Smokey Chipotle Hummus

Smokey Chipotle Hummus
(1/4 cup = 166 calories or 2 Tbsp = 83 calories)

... • Two 15 ounce cans of garbanzo beans (Chick Peas) drained
• ½ cup water
• ¼ cup tahini
• 3 TBS + 2 tsp fresh lemon juice
• 2 TBS olive oil
• 1 Chipolte Chili in Adobo Sauce (they come in a small can of several chili’s… you only need one!!! No more… way to spicey!)
• 1 large clove of garlic ( 1 tsp of minced garlic in the jar is what I use and is the equivalent)
• 1 ½ tsp cumin
• One 14 ounce jar of pimientos
• 1/3 cup chopped cilantro

• In a food processor I first lightly chop up the cilantro then place in a bowl and place to the side… then blend everything up except the pimientos. Once it’s all blended then add pimientos and cilantro. Season with salt (or sea salt is better for your health) and pepper to taste. Enjoy!!

I also make my own pita chips for dipping. I use the low carb tortilla wraps (Turmaro’s is one I’ve found that are 60 calories, 4 net carbs and 6 grams of protein!! I cut the tortialla’s into triangle pieces then place on a cookie sheet at 350 until they are crisp (around less than 10 minutes) I flip them halfway.

This is such a great low carb and high protein snack and super easy to make. Sprinkle cheat on it at your “Eat and Cheat’s” I don’t feel guilty for snacking on this one bit!!

Protein Energy Cookies

Protein Energy Cookies
This makes over 60 cookies!!

... • 4 cups of smooth peanut butter (little jars are 2 cups)
• 2 cups of honey (24 oz) (so you need 2 little bears)
• 2 cups of sunflower seeds (little over one jar)
• 1 1/3 cups of powdered milk/ or protein
• 8 cups of oats
• 2 cups of chocolate chips (optional but I totally recommend) (One 12 oz bag)
• 2-3 TBS butter (it says margarine but butter may be more calories but is a much better fat for you than margarine… I refuse to buy margarine)

• Put all ingredients in a LARGE bowl (and I’m talking HUGE) and mix it all up at room temperature. This is very messy and it takes some muscle and a little elbow grease to get this all mixed up ☺
• Use an ice cream scoop to measure out balls…. Then lightly press down… not too much.
• Put on ungreased cookie pan
• Bake at 350 for 8-10 minutes. Less time is better!! This makes over 60 cookies, so if you have a conventional oven you can do three racks at a time. If you don’t have a conventional oven then plan on spending the morning baking! ☺
To keep fresh, put in plastic bags and refrigerate the one you are going to be having now and then double bag and freeze the rest. Great on the go snack ☺

Chili Italian Soup

Chili Italian Soup

2 lbs browned hamburger
2 cans of tomatoes (I used roasted tomatoes with chilies)
1 bell pepper chopped
3 stalks of celery chopped
1 8 oz carton of mushrooms
1 med. onion chopped
2 cans of white beans
2 cubes beef bullion
1TB minced garlic
1 tsp salt
1/2 tsp black pepper
1 pkg of chili soup mix
1/2 pkg of Italian dressing (powder) not liquid

Brown hamburger and onion together, drain grease. Add all other ingredients and 3 cans of water. Let simmer on stove for 45 minutes.

Great for eating days and full of great veggies that are not high in carbs. 

Sausage-Mushroom Quiche

Sausage- Mushroom Quiche

1 lb of browned sausage, drained well
1 cup of sliced mushrooms
1/2 medium onion chopped
1/2 green bell pepper chopped
6 eggs
1 cup milk
1 cup cheese (I used cheddar, mozeralla, and colby jack) shredded
1 TB flour (thickener)
1 pie crust

Take mushrooms, onions and peppers and saute in olive oil until cooked through. (I use about 1/2 TB of oil)
Take you pie crust and line a pie pan, poke holes with fork so dough doesn't bubble up. I cook my crust for about 6 minutes in oven before I put all the goodies inside.
Layer browned sausage, and mushroom mix over the bottom of your quiche.

Next, mix well beaten eggs with milk. Add flour to cheese and add to egg-milk mixture. Pour over sausage and mushrooms in the pan.
Cook for 40 minutes at 350 degree oven.
You can season how you like. I added basil, salt and pepper to this one.
Quiche is fun and easy to make. You can add well drained spinach (good source of iron), ham, bacon or broccoli.
There's not much crust in a slice and I don't eat the crinkled side crust. This will last several days in the fridge and you can reheat for 30 seconds in microwave. Pretty simple and makes a nice change in breakfast or lunch.

Chicken Taco Bowls

This low carb, quick and easy, budget friendly meal has been a hit with our family!! I use green salsa when I make mine. Serve over brown rice for health! It's only 8:40 am and dinner is already in my crock pot!
(Obviously for dairy free, just don't add the cheese)
Recipe HERE.
(pic from original blog)