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Healthy recipes that taste great, are easy to make and use simple everyday ingredients.

Those are what I feed my family because I need simple, quick and delicious to satisfy 3 hungry teenagers. There's no sense in using extravagant ingredients and complex cooking methods because you won't make them and your family won't eat them.

I believe recipes need to taste great and be simple to create so that you'll make them and you'll eat them.

I post recipes here from time to time but I also include many different healthy and delicious recipes in the emails that go out to my fit friends.

If you would like to get your hands on some of those recipes, just click the button below and they are all yours!

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You can also just come back here from time to time and you'll be able to get recipes here as well.


Healthy Recipes For You!

(Last update: November 25, 2019)

Bacon Zucchini Muffins

3 cups shredded zucchini (approximately 2 small zucchini)
1/2 tsp salt
6 slices of chopped bacon (regular, chicken or turkey)
2/3 cup almond milk (or other non dairy alternative)
10 eggs
1 tsp dijon mustard
2 cloves garlic crushed
1/2 tsp chili powder
1/2 tsp pepper
1/2 cup coconut flour
1/2 red onion finely diced
you can use any veggies or spices you like

Preheat the oven to 400

Using a cheese grater, shred the zucchini and then place it in a colander. Sprinkle with salt and leave to sit for approx. 10 minutes. The salt should draw some of the moisture out of the zucchini.

Cook the bacon in a small frying pan until crispy. Once cooked, chop the bacon into small pieces. Using a paper towel, place it in the pan to absorb some of the excess bacon grease and then spread it around the muffin tins to grease them (you could use cooking spray instead)

In a bowl whisk together the eggs, almond milk, mustard, garlic, chilli powder, pepper and coconut flour. Stir until very well combined

Firmly press on the zucchini to try and remove as much excess water as possible. Divide the shredded zucchini, bacon, red onion and parsley between the 12 muffin cups. Pour the liquid egg mixture evenly into each of the cups and bake in the oven for 25 minutes. The muffins are done when they are golden in color and the tops are completely dry.



Pancake Tuesday!

Here is my recipe for PROTEIN pancakes---good for breakfast, lunch or dinner!!!!

1 egg
1-2 scoops Boot Camp Vanilla protein
2-4 tbsp of unsweet almond milk
3/4 tsp baking powder
1 tsp cinnamon
1/4 tsp nutmeg
1/2 mashed banana (optional)

Mix together-pour into your pan-watch for bubbles and carefully flip--cook at low heat.

Top with fresh fruit!



Banana Split Smoothie

1 Scoop of Carrie’s Vanilla Protein
1 Frozen Banana
1/2 Cup of Frozen Pineapple Chunks
5 Frozen Strawberries
1 Teaspoon of Pure Cocoa Powder
1 1/2 Cups of Cold Water

Blend and enjoy the no guilt treat!



Crustless Pumpkin Pie

  • 1 15 oz. can pumpkin

  • 1 12 oz. can evaporated skim milk

  • 3 egg whites

  • 1 1/2 tsp vanilla

  • 1 1/2 tsp. cinnamon

  • 3/4 tsp. ground ginger

  • 1/4 tsp. ground cloves(optional)

  • 1/4 tsp. ground nutmeg

  • 1/4 tsp. allspice

  • 1/2 tsp salt

  • 2/3 Cup Splenda (or Stevia to taste)

  • 9" round pie pan

  • Non-Stick Spray

  • Large Bowl

    1. Mix: Combine Pumpkin, evaporated milk, egg whites, vanilla and Splenda in the bowl. Whisk until smooth.


    1. Spices: Add in all the spices and the salt. At this point, if there are other spices you prefer, you can add them now.


    1. Bake: Spray your pie pan with non-stick spray. Pour in the mixture. Bake on 325 for 50 minutes. Then crank it up to 425 to brown it on top. Before removing from oven, insert a toothpick in the center of the pie. If it comes out clean,  it's done. If not, give it another 5 minutes and test again with the toothpick.


  1. Serve


Pumpkin Pie Protein Shake

6 ice cubes
1/3 cup canned pumpkin puree
1/3 cup water
1/2 cup vanilla-flavored unsweetened almond milk
2 packets Splenda (optional)
Cinnamon (to taste 1-3 tsp)
Nutmeg (to taste- 1-3 tsp)


pumpkin pie spice (1-3 tsp-again to taste)
1 scoop Carrie's vanilla protein powder

Add all ingredients in the blender---mix---enjoy




Nutty Monkey Protein Smoothie

1 scoop of my protein powder-chocolate, 300ml water, 1/2 frozen banana, 1 tbsp of natural peanut butter, 1/4 cup of unsweetened almond mix

Blend and enjoy--that is the whey (get it-hehehehe) to start your day and power up -- nurish your body and brain!




Ingredients: 2 litres distilled or purified water, 2 limes, handful of mint leaves, ice (optional)

Squeeze the juice out of two fresh limes into a small measuring cup or bowl.  Add fresh mint leaves (I use lots) and pulverize them with the lime juice. Add the mint/lime (leaves and pulp) to the water and chill.

Serve over ice. You can also add lime wedges to the glass.  I strain off the mint leaves when I pour it into the glass, but you may like to keep them in the glass. As the pitcher sits in your fridge the juice of the limes and the mint infuses the water and it just gets better and better.

I started this as a nice summer drink, but have also made hot tea using the water for a 'warm-me-up' drink.





1 package of extra lean ground beef, 1 package of extra lean ground turkey, 1 egg, 1/2 cup of oats, big glug of chunky salsa, mix of cut up veggies (diced up fine....celery, onion, carrot, spinach, broccoli,)

Mix it all together(which takes all of 3 minutes) ...put it into a baking pan--top it with more salsa (no ketchup!!!!!)

Bake it at 350 for 45-60 minutes......serve it with brown rice, and a garden salad or steamed veggies!!

Delish and Nutrish!



Chocolate Berry Dream

1 scoop Health & Fitness Protein

6 oz water

1 Cup Frozen Strawberries or Raspberries

Blend and Enjoy!!

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