Shari Duncan

Healthy Snacks


by on Apr.25, 2010, under Fruits and Veggies, Healthy Snacks, Recipes, Weight Loss, Whey Protein Recipes

Experiment with different fresh and frozen fruits and yogurt flavors for variety.

Berries should be a staple to your diet… One serving of berries daily will do much more than just keep the doctor away.  They are after all, natures #1 antioxidant fruit.

This protein smoothie is excellent as a post-workout meal, breakfast or mid-day snack or meal replacement.  It provides the perfect balance of protein – from the whey and yogurt, carbohydrates – from the fruit and yogurt, and healthy fats from the almond milk and flax seed.  It is also a great source of calcium, antioxidants and fiber.  And, if that isn’t reason enough to give this a try… it really tastes amazing!

Mix together well in blender or Magic Bullet:

1 scoop of Whey adds approximately 25-30grms of muscle building proteine

1 scoop of Whey adds approximately 25-30grms of muscle building protein

  • 1 scoop vanilla Whey Protein
  • Fresh or Frozen Berries (Blackberries, Strawberries, Raspberries, Blueberries)
  • 1/2 container low sugar yogurt ( I like Dannon Light N Fit – Pomegranate Berry)
  • 1 tsp milled Flax Seed
  • 6-8 oz Almond Milk
  • Crushed Ice/Water


Try different fruit combinations such as peaches, pineapple, melon, or banana as well as flavored yogurts.  Substitute Soy for Almond Milk if you like.  You really cannot go wrong with this one.


….. READ ON:

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Banana Yogurt Pudding – with a PUNCH!

by on Apr.11, 2010, under Healthy Snacks, Natural Bodybuilding, Recipes, Whey Protein Recipes

This pudding packs a punch!   ~24 grams of protein per serving; 23 carbs and only 5 grams of fat.

When cutting carbs  pre-contest, I am continuously searching for ways to make high protein, low sugar alternatives of my favorite snacks.  This is one version of banana pudding that is good enough to enjoy anytime, not just during contest prep.  It is made with fresh bananas, greek yogurt and natural peanut butter; so it is not only ohh so good, it is ohh so good for you too!

In a medium bowl mix together:

Banana Pudding with a double protein punch - Greek Yogurt & Vanilla Protein Powder

Banana Pudding with a double protein punch - Greek Yogurt & Vanilla Protein Powder

1/2cup greek yogurt (plain)

1/4package sugar free banana pudding mix

1 scoop vanilla protein powder

1 Tbsp Naturally More Peanut Butter (or PB of choice)

1/2 ripe banana, mashed (save other half to top pudding)


(Optional) – 1 packet Stevia or Splenda

Gradually stir in approx 1/2 cup  milk  until mixture is of pudding consistency (I use light Soy)

Top pudding with remaining banana slices and sprinkle with additional cinnamon.

Place in Freezer for approximately 20-30 minutes or in the refrigerator for at least 2 hours until well chilled.

OPTIONAL: Top with 1/4cup granola, if desired


Nutrition Information per Serving:

Calories: 215

Protein: ~24 grams*

Carbs: ~23 grams

Fats: ~5 grams

* ( Macros may vary based on brand of Protein Powder or type of milk product used)

Greek Yogurt

Greek Yogurt


Greek Yogurt is an excellent source of calcium and is also higher in protein and lower in sugar than traditional yogurts you may have tried.  It has a much thicker and creamier consistency as well. It is an excellent breakfast, lunch or snack food.  try it mixed with granola, fresh fruit, or honey.

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Frozen Grapes….Nature’s Popsicle

by on Apr.04, 2010, under Fruits and Veggies, General Nutrition, Healthy Snacks, Recipes

If you’ve never tried them, you should.  You will be hooked.  PROMISE.

It’s like eating little frosted candies and how I wish I could take credit for this one!   I buy grapes, I eat grapes; but I never once thought about  freezing grapes BEFORE snacking on them… until I tried some this weekend while visiting my son .

Could something so simple REALLY taste THAT good?

The flavor of the fruit is truly enhanced when frozen.  The sweetness is intensified and the center becomes almost “creamy” in consistency. It is the freshest frozen popsicle!

Grapes are rich in vitamins and minerals and rich in antioxidants that are found in the skin.  The deeper the color of the fruit, the  more potent the antioxidant profile.  Grape seed extract is often used as a natural antihistamine and anti-inflammatory agent.

So today I went right to my local market and picked up a bag of the deepest, reddest grapes I could find.    And, yes, I did a side by side tastes test:  Frozen verses fresh.  Hands down. – frozen won. Oh, another plus to frozen; they take longer to eat; which means you won’t eat as many in one sitting!

Frozen Grapes; Better than ice cream - REALLY!

Frozen Grapes; Better than ice cream ? I SAY YES!

Here’s what you do:

1)    Buy grapes (red are more nutritious than green)

2)  “Pluck” grapes from stems.  Wash and dry on paper towels.

3)  Stick them in the freezer in airtight bag or bowl.

4)  Forget about them for a while.

It really is that simple.

Next time you crave a frozen sweet treat, reach for the grapes … instead of the ice cream.    You will be glad you did.

Frozen Grapes (red or green) Serving: 1 cup
Calories: ~104
Fat: 0g
Carbs: 27g
Protein: 1g
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Lemon – Coconut Power Bars

by on Feb.27, 2010, under Healthy Snacks, Recipes, Whey Protein Recipes

These bars pack nearly 16 grams of protein, 15 grams of carbohydrates and only 2.5 grams of fat.

They are low sugar; and a good source of vitamin C and fiber.  The shredded coconut and coconut flour not only add sweetness, but moisture.  Perfect as a breakfast bar or as a snack in between meals.

less than 150 Calories per bar


3 scoops Vanilla Protein Powder

Perfect breakfast bar or snack anytime of the day.

Perfect breakfast bar or snack anytime of the day.

1C Low Carb Flour

1C Oats

2 TBSP Coconut flour

2-3 TBSP shredded coconut

1sm package sugar free Lemon pudding

baking powder/soda

_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ __ _

Juice and zest of ½ large or 1 medium fresh lemon

1C Egg Beaters

1 oz reduced fat cream cheese, softened (1/8 package)

1 C light soy (or low fat) milk

~2-3 TBSP Splenda Blend, stevia or desired sweetener.

OPTIONAL:  If batter is too thick (or dry) add unsweetened applesauce; or flax or coconut oil to add moisture.  Mix until bars are desired consistency.

_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

Coconut Oil

Preheat oven to 350 degrees.

Lightly grease bottom of 8×8 or 9×9 baking pan with coconut oil (or no stick spray).

Combine dry ingredients in large mixing bowl.  Add remaining ingredients and sweetener to taste. Mix very well.

Evenly spread batter in baking dish.  Bake approximately 18-20 minutes  or until toothpick comes out clean.  Cut into 12 bars.

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Chocolate-Flax PROTEIN Muffins

by on Jan.01, 2010, under Healthy Snacks, Recipes, Whey Protein Recipes

Best so far, (if I do say so!) Healthy and totally satisfies those chocolate cravings.

AND…nearly 9 grams of protein per muffin!!

½ c oats

½ c low carb baking powder

1-2 TBSP Coconut flour

3 TBSP Milled Flax*

High in protein, fiber & Omega-3; with a sweet, nutty flavor.

High in protein, fiber & Omega-3; with a sweet, nutty flavor.

2 scoops chocolate protein powder

1 TBSP Hershey’s Cocoa Powder

2 TBSP Splenda Brown Sugar

Baking Soda/Baking Powder



1 whole egg and 2 egg whites

4-6 oz unsweetened applesauce

2 TBSP low fat sour cream

1 TBSP Vanilla Extract

~1/3 c water

Preheat oven to 350 degrees. Combine dry ingredients well. Add wet ingredients to dry. Adjust amount of water to achieve desired consistency for muffins.   Spray muffin tins with butter flavor spray. Fill muffin tins approx 2/3 full and bake for approx 14-15 minutes, until toothpick comes clean.

Recipe makes one dozen protein packed muffins.

Available at most supermarkets (EVEN Wal-mart!)

Available at most supermarkets (EVEN Wal-mart!)

*Flax seeds are one of nature’s best health foods. They are one of the richest sources of omega-3. They also are rich in soluble fiber and contain high quality protein. Vitamins B-1, B-2, C and E, and minerals iron and zinc, plus smaller amounts of potassium, calcium, phosphorus, and magnesium are found in flax seeds.

(Look for future blogs about the power of Flax)!

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Oatmeal Peanut Butter PROTEIN “Muffies”

by on Dec.06, 2009, under Healthy Snacks, Recipes, Supplementation, Whey Protein Recipes

Satisfies your sweet tooth, but with NO SUGAR!…   Made with wholesome oats, high fiber coconut flour, natural honey, and added protein.

  • 1/2cup unsweetened applesauce (use more if needed)

    Peanut butter "muffies" made with added protein

    Peanut butter "muffies" made with added protein

  • 1-2 Tbsp honey
  • ~2Tbsp Splenda (or Splenda Blend – white or brown)
  • 1 cup all natural peanut butter
  • 2 egg whites
  • 1/2 cup oats
  • 1/4 cup low carb baking flour
  • 1/4 cup coconut flour
  • 2 heaping scoops protein powder (vanilla or chocolate – or try a scoop of each!)
  • 3/4 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • dash salt and cinnamon to taste

Heat oven to 375 degrees.

Mix first 5 ingredients very well in large bowl.

Blend in protein powder, oats, flours, salt, cinnamon, baking soda and powder.

Shape into small balls; placing 2-3 inches apart on cookie sheet.          pbcookies 002

Dip a fork into flour and flatten slightly in pan.

Bake for approximately 10 minutes.
“Muffies” should set and brown slightly but don’t let them get too hard.

Recipe yields about 3 dozen, depending on size of Muffies.

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