February 12, 20180

These are soooo easy to make! Not only can you make them gluten free, but also use whatever flour you want! I used whole wheat flour (hence how brown they are). They are also a great source of protein! Courtesy of my favorite website for healthier meals,!


This easy homemade bagel recipe is made from scratch with just four (5) ingredients – flour, Greek yogurt, egg white, baking powder and salt!  No yeast, no boiling, no fancy mixer. Bake them in the oven or in the air-fryer!


  • 1 cup (5 oz) unbleached all purpose flour, whole wheat or gluten-free mix*
  • 2 teaspoons baking powder (make sure it’s not expired or it won’t rise)
  • 3/4 teaspoon kosher salt (use less if using table salt)
  • 1 cup non-fat Greek yogurt (not regular yogurt, it will be too sticky)
  • 1 egg white, beaten (whole egg works fine too)
  • (optional toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes)**



  1. Preheat oven to 375F. Place parchment paper or a silpat on a baking sheet. If using parchment paper, spray with oil to avoid sticking.
  2. In a medium bowl combine the flour, baking powder and salt and whisk well. Add the yogurt and mix with a fork or spatula until well combined, it will look like small crumbles.
  3. Lightly dust flour on a work surface and remove dough from the bowl, knead the dough a few times until dough is tacky, but not sticky, about 15 turns (it should not leave dough on your hand when you pull away).
  4. Divide into 4 equal balls. Roll each ball into 3/4-inch thick ropes and join the ends to form bagels. (or you can make a ball and poke a hole in the center then stretch it slightly)
  5. Top with egg wash and sprinkle both sides with seasoning of your choice. Bake on the top rack of the oven for 25 minutes. Let cool at least 10 minutes before cutting.


  1. In a medium bowl combine the flour, baking powder and salt and whisk well. Add the yogurt and mix with a fork or spatula until well combined, it will look like small crumbles.
  2. Lightly dust flour on a work surface and remove dough from the bowl, knead the dough a few times until dough is tacky, but not sticky, about 20 turns (it should not leave dough on your hand when you pull away).
  3. Divide into 4 equal balls. Roll each ball into 3/4-inch thick ropes and join the ends to form bagels.
  4. Top with egg wash and sprinkle both sides with seasoning of your choice.
  5. Preheat the air fryer 325F degrees and set for 11 to 12 minutes. Transfer in batches without overcrowding and bake 11 to 12 minutes, or until golden. No need to turn. Let cool at least 10 minutes before cutting.

*To make them gluten-free I tested them with Bob’s Redmill 1 to 1 Gluten Free flour mix, see notes above for oven temp and bake time. The points are 4 SP each with this flour.

**Toppings may add calories and points.


Yield: 4 Servings, Serving Size: 1 bagel

  • Amount Per Serving:
  • Freestyle Points: 3
  • Points +: 4
  • Calories: 152 calories
  • Total Fat: 0.3g
  • Saturated Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 434mg
  • Carbohydrates: 26.5g
  • Fiber: 1g
  • Sugar: 2.5g
  • Protein: 10g


Get my favorite air fryer below! I like the bigger version because there are more presets and you can do more in it! (this is an affiliate link)

September 14, 20160

This delicious Creamy Raspberry Vinaigrette goes perfectly with the Summer Tomato Salad, but can be used on any of your favorite vegetable or salad dishes.


SERVES: 6 (approx. 1 Tbsp. each)
Prep Time: 10 min.
Cooking Time: None

¼ cup extra-virgin olive oil
1 Tbsp. fresh lemon juice
1 tsp. Dijon mustard
¼ tsp. sea salt (or Himalayan salt)
¼ tsp. ground black pepper
1½ tsp. raspberry preserves
1 Tbsp. reduced-fat (2%) plain Greek yogurt

1. Combine oil, lemon juice, mustard, salt, pepper, preserves, and yogurt in a medium bowl; whisk until emulsified.
TIPS: • If using the Orange Container to measure this rich and delicious dressing, only fill the container halfway. That measurement counts as one full orange, since a little goes a long way!
• You can serve this dressing over your favorite salads and vegetables.


August 23, 20160

This is a sneaky way to get some superfoods into your kids while not feeling the guilt that usually comes with a big plate of nachos!

Prep Time: 20 min.
Cooking Time: 31 min.


Parchment paper
Nonstick cooking spray
4 cups raw kale, stems and ribs removed and discarded, leaves cut into 1-inch pieces
1 Tbsp. olive oil
1 dash sea salt (or Himalayan salt)

12 oz. raw extra-lean ground beef
1 Tbsp. FIXATE Taco Seasoning (see separate recipe for FIXATE Taco Seasoning)
1 Tbsp. olive oil
¼ tsp. sea salt (or Himalayan salt)

2 medium Roma tomatoes, seeds removed, chopped
½ cup chopped onion
1 cup canned black beans, drained, rinsed
½ cup shredded cheddar cheese
1 Tbsp. fresh lime juice (juice of ½ medium lime)
¼ cup chopped fresh cilantro


1. Preheat oven to 400º F.
2. Cut a sheet of parchment paper into four equal squares. Lay parchment paper squares on a large baking sheet; lightly coat with spray. Set aside.
3. Combine kale, oil, and salt in a large bowl; toss gently to blend.
4. Evenly arrange kale, in a single layer, on each parchment paper square.
5. Bake for 15 to 18 minutes, turning halfway through, or until dry and crispy. Set aside.

1. Combine ground beef and taco seasoning in a large mixing bowl; mix with clean hands until just blended. Cook’s Note: Try not to overmix as that will make the meat tough; knead just enough to combine ingredients into a uniform, homogenous mixture.
2. Heat oil in large skillet over medium-high heat; swirling to coat pan.
3. Add ground beef mixture and salt; cook, stirring frequently, for 6 to 8 minutes, or until lightly browned and cooked through. Drain and discard any excess fat.
4. Top kale chips evenly with ground beef mixture, tomato, onion, black beans, and cheese.
5. Bake for 3 to 5 minutes, or until everything is warm and melty.
6. Carefully transfer each parchment sheet to a serving plate. Drizzle evenly with lime juice and garnish with cilantro; enjoy!

TIP: Kale chips can be more fragile than tortilla chips, so you might want to enjoy these nachos with a fork.
VARIATION: Substitute ground chicken breast or 93% lean ground turkey for ground beef


1 lime, medium
1 bunch cilantro, fresh
1 bunch kale, fresh
1 onion, medium
2 Roma tomatoes, medium
8 oz. cheddar cheese
12 oz. extra-lean ground beef
1 can black beans (15 oz.)
1 bottle olive oil
1 container sea salt (or Himalayan salt)
1 can nonstick cooking spray
1 roll parchment paper

August 22, 20160

Image result for fixate

Sometimes the hardest part of healthy living is coming up with new recipes. But with FIXATE, a new cooking show exclusively on Beachbody on Demand, Autumn Calabrese and her brother, international chef Bobby Calabrese, show you exactly how to create tempting and delicious meals that can still help you lose weight. We are going to be featuring some of the delicious new recipes along with a grocery list for each all week!

All the fresh flavors of late summer come together for a picnic in this savory and refreshing make-ahead salad…The Cucumber Dill Salad.

serves 4  PREP TIME: 10 minutes 

1 Green Container

2 tsp. ground coriander
½ tsp. ground black pepper
½ tsp. sea salt (or Himalayan salt)
3 Tbsp. apple cider vinegar
1 Tbsp. raw honey (preferably acacia honey)
3 cups thinly sliced English hothouse cucumber (approx. 1 medium cucumber)
½ cup thinly sliced red onion (approx. ½ medium onion)
2 Tbsp. finely chopped fresh dill


1. Combine coriander, pepper, salt, vinegar, and honey in a medium bowl; whisk until incorporated.
2. Add cucumber, onion, and dill; toss to blend.
3. Refrigerate salad, covered, at least 1 hour and enjoy!

TIP: Eat this salad immediately after refrigerating for an hour to prevent the salad from wilting and getting too watery



1 English hothouse cucumber, medium
1 bunch dill, fresh
1 red onion, medium

1 bottle apple cider vinegar
1 jar black pepper, ground
1 jar coriander, ground
1 jar honey, raw
1 jar sea salt (or Himalayan salt)

August 13, 20160

Migas Tex-Mex scrambled eggs with veggies recipe

This version of the traditional Tex-Mex breakfast scramble with crunchy tortilla strips, onions, tomatoes, and peppers has only 229 calories per serving, and the servings are hearty. Perfect for brunch!

Total Time: 29 min.
Prep Time: 10 min.
Cooking Time: 19 min.
Yield: 2 servings

2 large eggs
4 large egg whites
1½ tsp. olive oil
2 (6-inch) corn tortillas, cut into strips
¼ medium onion,chopped
¼ medium bell pepper, chopped
¼ medium tomato, chopped
½ oz. shredded cheddar cheese (2 Tbsp.)

1. Combine eggs and egg whites in a medium bowl; whisk to blend. Set aside.
2. Heat oil in medium nonstick skillet over medium-high heat.
3. Add tortillas; cook, stirring occasionally, for 3 to 4 minutes, or until crisp. Remove tortillas from pan.
4. Add onion and bell pepper; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
5. Add tomato; cook for 3 to 4 minutes.
6. Add egg mixture; cook, stirring frequently, for 3 to 4 minutes, or until eggs are almost set.
7. Add tortillas and cheese; cook, for 1 to 2 minutes or until cheese is melted.

Migas Tex-Mex scrambled eggs with veggies recipe nutrition facts and meal plan portions

Recipe Adapted from

August 12, 20160

Egg white scramble with chicken and herbs, healthy high-protein breakfast recipe.

This satisfying egg white scramble made with chicken is a great choice to start the day with plenty of protein.

Total Time: 12 min.
Prep Time: 5 min.
Cooking Time: 7 min.
Yield: 1 serving

Nonstick cooking spray
6 large egg whites (2/3 cup)
3 oz. cooked chicken breast, diced
3 Tbsp. shredded Parmesan cheese
Sea salt and ground black pepper (to taste; optional)
5 fresh basil leaves, chopped (for garnish; optional)

1. Heat medium nonstick skillet lightly coated with spray over medium-low heat.
2. Add egg whites; cook, stirring constantly, for 3 to 4 minutes, or until almost set.
3. Add chicken and cheese; cook, stirring frequently, for 2 to 3 minutes, or until eggs are set.
4. Season with salt and pepper if desired; garnish with basil.

Egg White Scramble Chicken Recipe

*Recipe adapted from

August 11, 20160

Egg salad is one of those tricky foods that seems healthy. It’s made from eggs and it’s got the word salad right there in the name, but mayonnaise is the glue that holds it together and turns it into the creamy spread you know and love.
Avocado Egg Salad Toast |

But you know what makes a great substitution for mayo? Mashed avocado. It provides the same creamy texture, with a healthy dose of monounsaturated fat (that’s the good kind) and gives you another twist on avocado toast. We added lemon juice to bring a touch of bright acidity to the dish and to help prevent the avocado from turning brown.

Here are a few other variations to try: Dress up the avocado egg salad with some fresh, cracked pepper or a sprinkle of smoked paprika. Cut up some cherry tomatoes, green onions, or jalapeño slices and throw them into the mix. Swap out the toast for a whole grain tortilla and top it with salsa. Skip the toast and dip into the salad with whole grain crackers, endive leaves, or celery stalks. Going grainless? Enjoy it in lettuce cups!

Avocado Egg Salad Toast

Prep time
Total time
  • 8 large hard-boiled eggs, coarsely chopped
  • 1 ripe medium avocado, slightly mashed
  • 2 Tbsp. fresh lemon juice
  • ½ tsp. sea salt (or Himalayan salt)
  • 4 slices low-sodium sprouted whole-grain bread, toasted
  • 1 cup watercress
  1. Combine eggs, avocado, lemon juice, and salt in a medium bowl; mix well.
  2. Spread ¼ of egg mixture onto each slice of toast.
  3. Top evenly with watercress.

Calories in Avocado Egg Salad Toast Recipe |

*Recipe adapted from

August 10, 20160

This week we are focusing on some of the basics of healthy eating…EGGS!  Today we are talking about HOW to get the perfect Hard Boiled Egg. I hate it when I go to bite into the egg and come away with a chalky tasting, grey tinged yolk. And peeling them? Sometimes it’s a breeze, but more often than not I’m picking a million little shell pieces from the egg which seem to be hanging on for dear life!
But NO more! Here are some great tips and tried and true reviews on how to get the PERFECT Hard Boiled Egg:
Step 1: Cooking the Eggs
 Boiled Eggs
Place eggs in saucepan. Fill pan with cold water until eggs are covered by 1″. (I actually measured this using a ruler. This is science, after all.) Heat water over high heat until it is at a full rolling boil. Remove pan immediately from heat, cover with lid, and leave for 10-18 minutes. When time is up, carefully strain the hot water into sink and place eggs directly into a bowl of ice water. (The water shouldn’t just be cold. It needs to be ice cold. I used a large metal mixing bowl, filled it halfway with cold water, and put a large chunk of ice into the bowl to accomplish this.) Do all of this as quickly as you can safely as the idea is to “shock” the eggs. Let the eggs sit in the ice water for at least 15 minutes before peeling.
Results: This was easy, practically foolproof, and produced delicious eggs. The eggs cooked for 10 minutes had soft, flavorful yolks. The eggs that cooked for 12 minutes and I found the yolks a bit chalky for my taste, but still edible. The eggs that cooked for 15 minutes were way too chalky-tasting for me. But, no grey-green color and nothing tasted of sulfur.
How to cook and peel hard boiled eggs times method 1


  1. Preheat oven to 325 degrees F (175 degrees C).
  2. Put 1 egg in each of 12 muffin cups.
  3. Bake in preheated oven for 30 minutes.
  4. Plunge baked eggs in a large bowl filled with ice water until cooled completely, about 10 minutes.



Step 2: Peeling the Eggs

Here are a few tips that seemed to help make peeling the hard-boiled eggs a success:
– Make sure the ice water is super cold.
– Leave the eggs in the ice water for at least 15 minutes. I didn’t find it necessary to crack them before they went into the water.
– Gently tap the egg on a flat surface (I used my kitchen counter) when you’re ready to peel it. Create lots of little cracks all over the egg.
– Do not try to create these cracks by rolling the egg around in your hand. I tried this once. It resulted in a partially squashed egg that stuck to its shell.
– Peel your eggs under cold running water. It doesn’t have to be on full blast, just a little bit. I placed a mesh strainer in the bottom of my sink to catch all the egg shells.

How to cook and peel hard boiled eggs peeling

A few more good things to know:
1. Older eggs are generally easier to peel than fresh eggs because as an egg ages, its pH rises and it begins to shrink away from its shell. This creates an air pocket between the egg white and the egg shell.
2. If you’re using super-fresh eggs (eggs bought from a farmer or if you’re using eggs from your own chickens), it’s often recommended that you let them sit for 10 days before boiling them. If you don’t want to wait, you might want to consider steaming them (instead of boiling them). Pour an inch of water into a pot, insert a steam basket and bring the water to a full boil. Place the eggs in the basket, cover, and let them steam for 15 minutes. This should make them easier to peel.
– If you’re really struggling with peeling, gently crack them all over and then put them back in a bowl of cool water for 15 minutes.

 Stay tuned this week for recipes using hardboiled eggs as well as some of my favorite recipes featuring Eggs! 

*Article adapted from

July 14, 20160

Now that summer is well underway, I find myself preparing more and more salads as the temperature gets hotter and hotter! This salad is a fresh twist that just tastes of summertime!


8 cups fresh baby spinach
1 medium orange bell pepper, thinly sliced
½ cup fresh blueberries
½ cup sliced fresh strawberries
¼ cup slivered almonds
8 Tbsp. Strawberry Vinaigrette (recipe below)

1. Combine spinach, bell pepper, blueberries, strawberries, and almonds in a large serving bowl; toss gently to blend.
2. Drizzle salad evenly with Strawberry Vinaigrette; toss gently to blend.
3. Serve immediately.

Strawberry Vinegrette 

2 Tbsp. apple cider vinegar (or white balsamic vinegar)
2 Tbsp. extra-virgin olive oil
1 Tbsp. raw honey
¼ tsp. sea salt
¼ tsp. ground black pepper
1⅓ cups sliced fresh strawberries

1. Place vinegar, oil, honey, salt, pepper, and strawberries in a blender; cover. Blend until smooth.

Spinach and Berry Salad Calories