• Organic Chicken Tenders
  • Olive Oil Spray
  • Non-fat Greek Yogurt
  • Sliced Almonds Garlic
  • Sea salt and Pepper
  • Baking Sheet


  1. Preheat oven to 350 degrees.
  2. Spray baking sheet with Olive Oil spray.
  3. Spoon greek yogurt into a medium sized bowl. Add salt and pepper to taste.
  4. On a clean flat surface (I like to use a cutting board) evenly spread sliced almonds.
  5. Dip chicken into greek yogurt and roll in almonds.
  6. Place onto baking sheet.
  7. Bake for approximately 25 minutes.

2 servings





I have been having a hard time digesting gluten lately so I decided to experiment with some flour free pumpkin muffins. I have to admit it was a fail the first few times, but I finally got it right and these are amazing!!!
Pumpkin Oatmeal Muffins
-1 1/2 cups of oats
-1/4 cup egg whites or egg beaters
-1/4 cup of plain nonfat greek yogurt
-1/4 cup veg oil or 1/2 cup applesauce
-nutmeg, cinnamon, ginger to taste (I like a lot!!)
-1 cup of pumpkin
-1/8 cup stevia
-tsp of baking soda
-tbs of baking powder

1. Preheat the oven to 350.
2. Mix all the ingredients in a large bowl until they form a consistent mixture. (You can put the oats into a food processor but I didn’t.) I let mine sit for 10 minutes so that the oats absorbed the batter.
3. Place baking cups into regular sized cupcake tray cups and spoon 2 tbs sized spoonfuls into each cup.
4. Bake for 15-20 minutes. They are finished cooking when a toothpick or knife can be stuck in them and come out clean!
5. Consume 1 muffin with a complete protein (eggs) for a yummy fall breakfast!!

Serving size: 12


Greek Yogurt Banana Oat Muffins

banana muffins

1 1/4 cup rolled oats
1/2 cup yogurt, plain low fat
1/2 cup greek yogurt
1/4 cup brown sugar
1/4 cup splenda
1/3 cup sunflower or vegetable oil
2 1/2 ripe bananas, mashed
1 egg large egg
1 cup whole wheat flour
1/2 tsp cinnamon
1/2 tsp nutmeg
2 tsp baking soda

In a bowl mix together ingredients in a large bowl. Make sure to mix well!! Fill greased or paper lined muffin cups 2/3 full and bake for approximately 15 minutes.
banana muff 1

Makes 12 muffins
Approximently 140 calories each