Stevia-sweetened Tazo Passion Tea Lemonade

 
Adapted from DIY Starbucks Passion Tea Lemonade

Ingredients
4 oz. strong brewed Tazo Passion Tea
2 t. stevia powder
4 t. lemon juice
8 oz. water
4 oz. ice

Directions
Mix in a pint jar, screw on the lid, and shake vigorously.

Nutrition Facts
Servings 1.0

Amount Per Serving
calories 4
% Daily Value *
Total Fat 0 g	0 %
Saturated Fat 0 g	0 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg	0 %
Sodium 0 mg	0 %
Potassium 21 mg	1 %
Total Carbohydrate 1 g	0 %
Dietary Fiber 7 g	29 %
Sugars 1 g
Protein 0 g	0 %
Vitamin A	0 %
Vitamin C	13 %
Calcium	0 %
Iron	0 %

Blueberry Orange Protein Muffins

Adapted from Eating Well's Blueberry-Orange Muffins

Ingredients
1 1/2 c. all-purpose, unbleached, heritage-grain flour
3/4 c. unflavored whey protein powder, ~3 scant scoops, ~60g protein
1 1/2 t. baking powder
1/2 t. baking soda
3/4 t. salt
1 t. ground cinnamon
1 large egg
1 large egg white
1/2 c. packed light brown sugar
1 c. plain 2% Greek yogurt
1/2 t. orange extract
1/3 c. orange juice
2 T. melted butter
1 t.  vanilla extract
1 1/2 c. blueberries
1 t. raw sugar

Directions
Preheat oven to 400°F. Coat 12 muffin cups with nonstick cooking spray.

Whisk flour, protein powder, baking powder, baking soda, salt and cinnamon in a large bowl.

Whisk egg, egg white, and brown sugar in a medium bowl until smooth. Add yogurt, orange zest, orange juice, butter, and vanilla; whisk until blended.

Make a well in the dry ingredients; add wet ingredients and stir with a rubber spatula until just combined. Fold in blueberries.

Spoon batter into prepared muffin cups. Sprinkle tops with raw sugar. Bake until tops are golden and spring back when touched lightly, 20 to 25 minutes. Cool for 5 minutes on a wire rack. Loosen edges and turn muffins out onto rack to cool completely.

DIY Muffin Cups: Make your next batch of muffins or cupcakes the ultimate grab-and-go treat by lining your tin with muffin liners. No liners? No problem. Use 5-inch squares of parchment paper, coat each muffin cup with cooking spray, and push each square into the cups using a small can or bottle, pressing the paper up the sides. (It's OK if some of the paper is sticking out over the rim.) Fill each cup as directed.

Nutrition Facts
Servings 12.0

Amount Per Serving
calories 147
% Daily Value *
Total Fat 3 g	4 %
Saturated Fat 2 g	8 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 24 mg	8 %
Sodium 249 mg	10 %
Potassium 97 mg	3 %
Total Carbohydrate 21 g	7 %
Dietary Fiber 1 g	4 %
Sugars 8 g
Protein 10 g	20 %
Vitamin A	3 %
Vitamin C	9 %
Calcium	6 %
Iron	5 %

Smoked Salmon Cream Cheese

Ingredients
8 oz. Neufchâtel cheese
8 oz. dry smoked peppered salmon, broken into small flakes
1/4 c. finely minced sweet onion
1 T. lime juice

Directions
Mix all ingredients in a small bowl.

Nutrition Facts
Servings 16.0

Amount Per Serving        1 oz.
calories 59
% Daily Value *
Total Fat 4 g	6 %
Saturated Fat 2 g	10 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 25 mg	8 %
Sodium 175 mg	7 %
Potassium 26 mg	1 %
Total Carbohydrate 1 g	0 %
Dietary Fiber 0 g	0 %
Sugars 1 g
Protein 5 g	10 %
Vitamin A	2 %
Vitamin C	1 %
Calcium	2 %
Iron	0 %

Lemon Curd Berry Porridge

 
Ingredients
1/2 c. skim milk
1/2 c. water
1/4 t. ground Saigon cinnamon
1/2 t. vanilla extract
pinch powdered lemon zest
few drops lemon extract
1/2 c. whole, rolled oats

Toppings
1 t. lemon curd
1/4 c. frozen blueberries or raspberries


Stovetop Directions
Add milk, water, spices, and extracts to a small saucepan and heat on medium until simmering.  Add oats, stir, and reduce to low, cooking while stirring occasionally.  Serve in a bowl; stir in lemon curd and berries.

Microwave Directions
Add dry ingredients to a large microwave-safe bowl and stir.  Replace water with additional skim milk.  Add wet ingredients and stir.  Cook 2-3 minutes on high (depending on microwave power).  Stir in lemon curd and cook another 1-2 minutes.  Stir in berries and enjoy! 


Lemon Curd Raspberry Porridge is shown with ruby red grapefruit wedges and Southwest Scramble, which are not included in the following calculations.

Nutrition Facts
Servings 1.0

Amount Per Serving
calories 239
% Daily Value *
Total Fat 3 g	5 %
Saturated Fat 1 g	3 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 7 mg	2 %
Sodium 59 mg	2 %
Potassium 230 mg	7 %
Total Carbohydrate 43 g	14 %
Dietary Fiber 5 g	21 %
Sugars 14 g
Protein 9 g	19 %
Vitamin A	5 %
Vitamin C	8 %
Calcium	16 %
Iron	9

Chocolate Milkshake Whey Protein Smoothie

Adapted from Men's Health's Double Chocolate Mint Smoothie

Ingredients
1 T. cashew butter, salted
6 ice cubes, ~4-6 oz. -- freeze coffee milk for more intense flavors
1/2 c. whole milk
1/2 oz. 72% dark chocolate
2 T. unsweetened cocoa powder
1/2 t. vanilla extract
1/2 t. espresso powder
few drops orange extract
pinch cayenne
dash cinnamon
2 t. raw sugar
1-2 scoops whey protein powder, enough to add 20g protein

For Orange Chocolate, increase the orange extract to 1/8 t. or add frozen orange juice concentrate
For Mint Chocolate, omit the orange extract and add a few drops of peppermint extract

Blend and enjoy!

DIY Smoothie Pack Directions
Blend everything except the chocolate, and protein powder and freeze silicon 1 oz. ice cube trays. Unknown number of cubes + protein powder + chocolate in a zipper bag.  Freeze.  Empty the bag into a blender.  Add 1/2 c. liquid and you have frozen yogurt / soft serve you have to eat with a spoon!  Let the smoothie pack contents thaw before blending if you have an older blender, or want a less thick smoothie.  Adding the protein powder thickens and "bulks" the smoothie and I haven't measured how it changes the volume in my DIY smoothie cubes. 


Nutrition Facts
Servings 1.0

Amount Per Serving
calories 371
% Daily Value *
Total Fat 19 g	29 %
Saturated Fat 8 g	39 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 16 mg	5 %
Sodium 91 mg	4 %
Potassium 527 mg	15 %
Total Carbohydrate 27 g	9 %
Dietary Fiber 4 g	18 %
Sugars 16 g
Protein 29 g	59 %
Vitamin A	4 %
Vitamin C	0 %
Calcium	29 %
Iron	15 %

Caprese Chicken Bowl with Balsamic Quinoa [WIP]

Adapted from Caprese Chicken Quinoa Bake Chicken Caprese Quinoa Salad TheIronYou's Key West Chicken Bowls with Lemon Quinoa

This is delicious, but a bit time-consuming and needs some adjustments to the macronutrients.  I'll probably skip the pesto in favor of basil chiffonade and sprinkled asiago and pine nuts.  For a salad, I'd skip the quinoa.  If I want the quinoa, I'd probably convert this to a baked hot dish.

Ingredients
Quinoa
1 c. quinoa
1/2 T. olive oil
2 c. water
1 T. balsamic vinegar
1 t. chicken bullion paste
1/4 t. salt
1/4 t. fresh ground black pepper
1/2 T. butter

Pesto
2 c. basil leaves
1/3 c. pine nuts
1/3 c. grated parmesan, asiago, or romano cheese
3 T. olive oil

Chicken *** COOK DIFFERENTLY NEXT TIME ***
1 lb. chicken breasts
1 bay leaf
several peppercorns
salt
1/2 c. white wine
splash of balsamic vinegar
1/4 large sweet onion, slivered
2 cloves of garlic, smashed
enough water to cover the chicken

Sauce *** May not need the sauce if I incorporate the flavors into the chicken cooking ***
2 T. balsamic vinegar
2 T. honey
1 T. olive oil
1/4 t. salt
1/4 t. finely minced fresh rosemary
1/4 t. fresh ground black pepper
1/2 T. garlic, minced
2 t. honey mustard

Salad
6 c. mixed salad greens
36 cherry tomatoes, quartered
18 ciliegine mozzarella balls

Directions
Quinoa
Place quinoa into a fine-mesh strainer. Rinse thoroughly with cool water for about 2 minutes. Rub and swish the quinoa with your hand while rinsing. Drain.
Heat a splash of olive oil in the saucepan over medium-high heat, and add the drained quinoa. Cook, stirring, for about 1 minute, letting the water evaporate.
Add 2 cups of water and ¼ teaspoon of salt. Bring to a rolling boil, lower to a simmer (turn heat down to the lowest setting), cover, and cook for 15 minutes.
Remove from the heat and let stand for 5 more minutes, covered.
Fluff the quinoa gently with a fork (you should see tiny spirals separating from and curling around the quinoa seeds.)
Stir in the olive oil, balsamic vinegar, zest, salt, and pepper.

Pesto
While quinoa is cooking, combine pesto ingredients in a food processor and blend for about 2 minutes, scraping down the sides every 30 seconds.

Chicken *** COOK DIFFERENTLY NEXT TIME ***

Meanwhile, put chicken breasts, salt, spices, wine, and aromatics in sauce pan and add water until just covered. Bring to a boil and then cover, reduce to a simmer and cook for 8 to 10 minutes, or until chicken is cooked through. Remove chicken and place in a large bowl. Shred chicken using two forks.

Sauce *** May not need the sauce if I incorporate the flavors into the chicken cooking ***
Mix ingredients in a small saucepan and simmer to reduce.  Toss with chicken to coat.

Salad
Layer 1/6 of the greens, quinoa, chicken, tomatoes, cheese, and pesto. 

Nutrition Facts
Servings 6.0

Amount Per Serving
calories 633
% Daily Value *
Total Fat 32 g	50 %
Saturated Fat 12 g	60 %
Monounsaturated Fat 10 g
Polyunsaturated Fat 5 g
Trans Fat 0 g
Cholesterol 97 mg	32 %
Sodium 7044 mg	294 %
Potassium 608 mg	17 %
Total Carbohydrate 39 g	13 %
Dietary Fiber 4 g	16 %
Sugars 11 g
Protein 40 g	80 %
Vitamin A	81 %
Vitamin C	23 %
Calcium	14 %
Iron	29 %

Stevia-Sweetened Ginger Limeade, Plain or Sparkling, or "Ginger Ale"

Ingredients
1 T. stevia powder
1 T. lime juice
1/2 t. fresh grated ginger
14-16 oz. ice cold water or plain seltzer
tiny sprinkle each of ground coriander, ground cardamom, and cayenne, optional, for "ginger ale"
1 drop orange extract, optional, for "ginger ale"

Directions
Add stevia, ginger, juice, and optional spices and extract to a pint glass.  Stir vigorously, muddling the ginger a bit, and add enough water to make a pint.

Concentrated Option
Add 1/2 c. stevia powder, 1/2 c. lime juice, and 4 t. fresh grated ginger with enough cold water to fill a pint jar.  Mix 1:8 concentrate:water in a glass to drink.  Enjoy!


Nutrition Facts
Servings 1.0

Amount Per Serving
calories 30
% Daily Value *
Total Fat 2 g	3 %
Saturated Fat 0 g	0 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg	0 %
Sodium 4 mg	0 %
Potassium 18 mg	1 %
Total Carbohydrate 6 g	2 %
Dietary Fiber 0 g	0 %
Sugars 1 g
Protein 0 g	0 %
Vitamin A	0 %
Vitamin C	8 %
Calcium	0 %
Iron	0 %

Greek Chicken Quinoa Salad

Adapted from SkinnyTaste's Grilled Mediterranean Chicken and Quinoa Salad and TheIronYou's Key West Chicken Bowls with Lemon Quinoa

Ingredients
1 c. quinoa
2 c. water
1 T. butter
2 T. lemon juice
1/4 t. powdered lemon zest
¼ t. fine grain sea salt
¼t.  ground black pepper

16 oz. skinless thin sliced chicken cutlets
kosher salt and freshly ground black pepper
1 clove garlic, minced
1 T. chopped fresh rosemary or oregano
1 T. lemon juice

1/4 c. red onion, finely diced
1/4 c. kalamata olives, pitted and sliced
2 c. cucumber, peeled and diced (from 1 English)
1 c. cherry tomatoes, quartered
1/3 c. crumbled feta

1 T. extra-virgin olive oil
2 T. lemon juice
1 t. spicy honey mustard
2 t. freeze-dried salad herbs
kosher salt and fresh pepper, to taste


Directions
Place quinoa into a fine-mesh strainer. Rinse thoroughly with cool water for about 2 minutes. Rub and swish the quinoa with your hand while rinsing. Drain.
Heat a splash of olive oil in the saucepan over medium-high heat, and add the drained quinoa. Cook, stirring, for about 1 minute, letting the water evaporate.
Add 2 cups of water and ¼ teaspoon of salt. Bring to a rolling boil, lower to a simmer (turn heat down to the lowest setting), cover, and cook for 15 minutes.
Remove from the heat and let stand for 5 more minutes, covered.
Fluff the quinoa gently with a fork (you should see tiny spirals separating from and curling around the quinoa seeds.)
Stir in the butter, lemon juice, zest, salt, and pepper.

Meanwhile, season chicken on both sides with salt and pepper, garlic and rosemary. Drizzle both sides with the lemon juice and 1 teaspoon olive oil and pat into the meat with your fingertips. Refrigerate 20 minutes while you prepare the skillet.
Preheat the skillet on high heat, and heat sunflower seed oil.
Arrange the chicken and cook until cooked and firm, 1 to 2 minutes per side. Transfer the chicken to a cutting board, then slice into 1/2-inch pieces.
While the quinoa cools, dice all the vegetables. To the large work bowl with the cooled quinoa, add the red onion, olives, cucumber and tomatoes to the cooled quinoa, and squeeze the lemon over it.
Drizzle the remaining tablespoon olive oil over the quinoa, then add grilled chicken, feta, salt and pepper to taste and toss well. Taste for salt and adjust as needed, add more lemon juice if needed.

Nutrition Facts
Servings 6.0

Amount Per Serving
calories 275
% Daily Value *
Total Fat 7 g	11 %
Saturated Fat 1 g	7 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 52 mg	17 %
Sodium 543 mg	23 %
Potassium 371 mg	11 %
Total Carbohydrate 26 g	9 %
Dietary Fiber 3 g	12 %
Sugars 1 g
Protein 25 g	50 %
Vitamin A	8 %
Vitamin C	15 %
Calcium	9 %
Iron	17 %

Cherry-Almond Dark Chocolate Nut Bark

Adapted from Eating Well's Chocolate Nut Bark

Ingredients
7.33 oz. Trader Joe's 72% Dark Chocolate Pound Plus, chopped
1 t. vanilla extract
1 T. whole milk
1/2 t. instant espresso
1/8 t. orange extract
1/8 t. sea salt
pinch cinnamon
sprinkle cayenne
3/4 c. finely chopped dried fruit, such as cherries
3/4 c. finely chopped toasted nuts, such as almonds

Directions
Line an 9"x9" glass baking pan with parchment paper.
Mix everything except fruit and nuts in a microwave-safe bowl.  To melt chocolate, microwave on Medium for 1 minute. Stir, then continue microwaving on Medium, stirring every 20 seconds, until melted. Or place chocolate in the top of a double boiler over hot, but not boiling, water. Stir until melted.
Mix in the fruit and nuts.  Pour into the lined pan, and place another piece of parchment over the top.  Press the mixture into an even layer.  Refrigerate until set, about 20 minutes.  Transfer the bark and bottom layer of parchment to cutting board and cut into 16 pieces.

Nutrition Facts
Servings 16.0

Amount Per Serving
calories 109
% Daily Value *
Total Fat 7 g	10 %
Saturated Fat 2 g	12 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg	0 %
Sodium 18 mg	1 %
Potassium 68 mg	2 %
Total Carbohydrate 11 g	4 %
Dietary Fiber 2 g	9 %
Sugars 6 g
Protein 2 g	4 %
Vitamin A	0 %
Vitamin C	0 %
Calcium	2 %
Iron	11 %

Ham & Cheese Pretzel Rolls

Adapted from Soft Pretzels and Oreo Truffles

Ingredients
3 oz. unsalted butter, melted
1.5 c. warm skim milk
2 T. brown sugar
2 1/4 t. active dry yeast
2.5 t. salt
4.5-5 c. unbleached heritage grain AP flour
Olive oil
8 oz. thin-sliced vintage, extra-sharp Cheddar
8 oz. thin-sliced or finely-diced uncured ham
1 bunch green onions
Butter

Directions
Combine the water, sugar, yeast, and butter in the bowl of a stand mixer and mix with the dough hook until combined. Let sit for 5 minutes.

Add the salt and flour and mix on low speed until combined. Increase the speed to medium and continue kneading until the dough is smooth and begins to pull away from the side of the bowl, about 3 to 4 minutes. If the dough appears too wet, add additional flour, 1 tablespoon at a time. Remove the dough from the bowl, place on a flat surface and knead into a ball with your hands.

Oil a bowl with olive oil, add the dough and turn to coat with the oil. Cover with a clean towel or plastic wrap and place in a warm spot until the dough doubles in size, about 1 hour. 

Roll half of the dough into a large, thin rectangle.  Layer the cheese, ham, and green onions.  Starting with the long edge, roll the dough into a coil, and slice the roll into 16 pieces.  Stand these on a flat side in a buttered glass baking pan, and let rise, covered, in a warm place for an hour.  Preheat oven to 350˚F and bake for 20 minutes until golden brown.

Nutrition Facts
Servings 32.0

Amount Per Serving
calories 127
% Daily Value *
Total Fat 5 g	8 %
Saturated Fat 3 g	16 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 16 mg	5 %
Sodium 275 mg	11 %
Potassium 16 mg	0 %
Total Carbohydrate 15 g	5 %
Dietary Fiber 1 g	3 %
Sugars 1 g
Protein 6 g	12 %
Vitamin A	5 %
Vitamin C	6 %
Calcium	7 %
Iron	6 %