#flexibledieting Recipes RSS



Egg Muffins

Quick and easy high protein snack!  Ingredients:  10 eggs 6 Tbsp flour 6 Tbsp plain Greek yogurt 1/2 tsp baking powder 1/2 tsp black pepper 1 1/4 cups shredded cheese (I used cheddar for this recipe) Directions: Whisk eggs and yogurt until blended Whisk in baking powder, pepper, and flour Fold in cheese Pour in greased muffin tin Bake for approximately 18 minutes on 350 degrees (until top springs back when touched) Nutrition: Makes 12 muffins. Nutrition per 1 muffin: 4g carbs, 9g protein, 8g fat (124 calories) 

Continue reading



Turkey Cranberry Sandwich

Below is a delicious turkey and cranberry sandwich recipe. It is full of whole grains, lean protein, and flavor! Filling and super satisfying!  Ingredients:  2 slices whole grain oatmeal bread (or any whole grain bread) 1 Tbsp olive oil mayonnaise 2 oz. cooked turkey breast 1 slice muenster or swiss cheese 3 Tbsp cranberry orange relish (or cranberry sauce) Spring mix 1 tsp chopped onion (optional) Black pepper to taste Directions: Toast bread Spread on mayo Put turkey on microwavable plate with cheese slice on top, and heat about 20 seconds or until cheese begins to melt Lay spring mix over toast Add turkey and cheese  Top with onion and black pepper and other slice of toast (or leave it as...

Continue reading



Quinoa Salad

This simple but nutrient dense recipe can be a perfect snack or even enjoyed for an entire meal with the excellent balance of nutrients! It is super fresh and full of flavor!    Ingredients 1 cup uncooked quinoa (makes 4 cups cooked) ¼ cup shelled pistachios 2 Tbsp shelled sunflower seeds ½ cup (about 2oz.) reduced fat feta cheese 1 Tbsp orange flavored olive oil (or unflavored) 2 Tbsp black current flavored balsamic vinegar (or unflavored) Lemon zest from ½ lemon (about 1-2 Tbsp) Lemon juice from ½ lemon (about 2 Tbsp) ½ cup reduced sugar dried cranberries 1/3 cup chopped fresh basil leaves salt and black pepper to taste   Directions Cook quinoa per instructions and let cool completely Mix...

Continue reading



Honey Roasted Brussels Sprouts

Brussels sprouts are delicious on their own (duh), right?? But we can always make them better :) Here is a delicious and nutritious recipe for honey glazed roasted Brussels sprouts. Try them out, and let me know how you like them!  Ingredients: 16 oz. bag Brussels sprouts 2 Tbsp olive oil 2 Tbsp honey ½ cup chopped pecans ¾ cup reduced sugar craisins Salt and pepper Directions: Preheat oven to 400 degrees Fahrenheit Wash Brussels sprouts and slice lengthwise. Mix in a bowl with olive oil. Add salt and pepper to taste. Place cut-side down on pan and roast for 15 minutes. Add pecans evenly to pan and roast for another 10-12 minutes, checking the pecans frequently to make sure...

Continue reading