Mini Chocolate Souffles

Ingredients

• Olive oil non-stick cooking spray
• 1/4 cup unsweetened cocoa
• 1 1/2 tbsp white wheat flour
• 1/2 cup low-fat milk
• 6 tbsp honey, divided
• 1/2 tsp pure vanilla extract
• 2 large egg whites
• 1/8 tsp cream of tartar

Instructions

1. Preheat oven to 350°F. Lightly spray the bottoms of 4 single-serve ramekins (souffle cups).
2. In a heavy saucepan combine the cocoa and flour. Add milk and 3 tbsp of honey and whisk smooth.
3. Cook, stirring, over low-medium heat until thick, approximately 2 minutes. Stir in vanilla and set aside to cool slightly.
4. Place egg whites and cream of tartar in a small mixing bowl and beat until soft peaks form. Gradually beat in remaining honey and continue beating at high speed until stiff peaks form.
5. Fold 1/4 cup of the egg whites into the chocolate mixture to lighten; then gently fold in remaining whites. Divide mixture evenly into the prepared ramekins. Place ramekins on a baking sheet and bake 15 minutes, or until puffy and set. Serve immediately.

Egg whites are a great low-calorie, fat-free protein source, containing 4 grams of protein per large egg, with only 16 calories apiece! Make this recipe healthier: Use smaller ramekins to reduce serving size, and serve smaller souffles with fresh berries to add fiber and vitamins.

Brownie

Ingredients

• 1 square (7 g) dark chocolate
• 2 tbsp whole wheat pastry flour or gluten free flour
• 1/4 tsp baking powder
• 2 tsp unsweetened cocoa powder
• Pinch sea salt
• 2 tbsp unsweetened vanilla almond milk
• 1/4 tsp vanilla extract
• 2 tsp applesauce
• 1 tsp honey

Instructions

1. Preheat oven to 350 FF. Break up chocolate into small pieces. Set aside.
2. Place dry ingredients, except chocolate pieces, in a large mixing bowl and mix.
3. Add wet ingredients to bowl and mix to combine. Stir in chocolate pieces.
4. Pour batter into a single-portion oven-proof loaf dish and bake 16 to 18 minutes. Serve.

Seafood Gazpacho

Ingredients:

• 1 large orange
• bell pepper
• 3 1/2 pounds yellow and orange tomatoes
• 1 cup sweet onion, coarsely chopped
• 1/2 tbsp extra-virgin olive oil
• Pinch sea salt
• Freshly ground pepper, to taste
• 1 lb lump crab meat or cooked shrimp

Instructions:

1. Roast the bell pepper: position rack in the upper third of the oven and preheat broiler. Place pepper on a baking sheet and broil, turning every 4 to 5 minutes, until the skin is blackened and blistered on all sides. Transfer to a bowl, cover and let steam until the skin is loosened, about 10 minutes. When cool enough to handle, remove the skin. Discard stem, seeds and ribs.
2. Peel tomatoes: make a small “X” in the bottom of each tomato and plunge into boiling water until skin is slightly loosened, 30 seconds to 2 minutes. Transfer to a bowl of ice water for 1 minute. Peel with a paring knife, starting at the X. Core each tomato and divide in half; set aside.
3. Place the roasted pepper and half of the tomatoes in a blender. Add onion and oil and purée until smooth. Transfer to a large metal bowl. Purée remaining tomatoes until smooth and add to bowl; stir to combine. Refrigerate the gazpacho until chilled, at least 2 hours. Season with salt and pepper. Serve topped with crab or shrimp.

Lettuce Wraps

Fit tip: Grass-fed beef is three to five times higher than grain-fed beef in conjugated linoleic acid (CLA), which reduces body fat while preserving lean muscle mass.

Ingredients:

• 1 lb flank steak
• Zest of 1 lime
• Juice of  3 limes
• 2 tbsp olive oil
• 1 tbsp honey or agave nectar
• 2 tbsp balsamic vinegar
• 1 tsp ground cumin
• 1 tsp chili powder
• Fresh cracked black pepper, to taste
• 8 butter lettuce or romaine lettuce leaves
• 1 each cucumber, red bell pepper, mango, julienned
• Fresh cilantro leaves, to garnish

Instructions:

1. Score the flank steak by slicing 1/4″ deep gashes against the grain about 3/4″ apart. This will help tenderize the beef and allow the marinade to penetrate more deeply.
2. Combine lime zest, lime juice, oil, honey or agave, cumin, chili powder and balsamic vinegar in a large zip-top plastic bag. Place steak in the bag with marinade. Let sit for 10 minutes.
3. Heat grill or grill pan over high heat. Remove steak from bag and cover with black pepper. Place steak on grill and let cook about 4 minutes per side.
4. Remove steak and let rest 5 to 10 minutes before slicing. Then, slice against the grain into strips. Divide evenly onto lettuce leaves, along with the cucumber, bell pepper and mango; top with cilantro leaves.

Bun-Less Turkey Burgers

Ingredients:

• 1 lb lean ground turkey
• 1 small apple, cored and
• finely diced
• 1/4 cup chopped walnuts
• 1/4 cup unsweetened dried cranberries
• 2 tbsp chopped fresh tarragon
• 1/2 tsp sea salt
• 1/4 tsp pepper

Instructions:

1. Using your hands, combine all ingredients and form into 4 equal-sized burger patties.
2. Grill patties on medium-high heat for about 7 minutes per side, or until internal temperature reaches 165°F.

Sweet potato Hash

Ingredients:

• 1/2 cup onion, chopped
• 1/2 cup bell pepper
• 1 chicken jalapeno sausage, diced
• 1/2 tsp ground cumin
• 1 sweet potato, shredded
• Hot sauce (optional)
• 3 fresh sage leaves or 6 cilantro leaves, chopped
• 2 eggs
• Sea salt and black pepper, to taste

Instructions:

1. Sauté the onion, bell pepper, sausage and cumin. Cook for 3 minutes, stirring frequently.
2. Add the sweet potato and hot sauce. Cook 4 to 5 minutes.
3. Add the sage or cilantro and cook 1 minute. Remove from skillet and set on a plate.
4. Fry the eggs for 3 minutes, flip, and cook an additional minute. Place eggs over hash. Season and serve.

Tuna Lime Cakes

5-oz can low-sodium solid white albacore tuna in water, drained

2 sliced green onions

3 egg whites

1 tbsp coconut flour

1/4 tsp chili powder

1/4 tsp paprika

1/8 tsp sea salt

1 tbsp lime juice

4–5 shakes hot sauce

2 tsp coconut oil

2 tbsp chunky salsa

1/4 avocado (optional)

Instructions:

1. Combine all ingredients, except coconut oil, salsa and avocado, in a medium-sized bowl. Let sit 2 to 3 minutes so the coconut flour absorbs the moisture of the egg whites and lime juice.
2. Meanwhile, heat a nonstick pan or electric griddle to medium-high heat or 350°F.
3. Divide and shape mixture into 2 fish cakes.
4. Heat coconut oil in the pan and cook cakes about 4 to 5 minutes, then flip. The bottom of the cakes should be a nice golden brown.
5. Cook 2 to 3 minutes more. When cooked, top cakes with salsa and avocado, and serve with a side salad.