It has been several weeks (dare I say, months) since I posted what has been cooking in my house.  I have mostly been using my Instagram account (@flyjenduf) to share pictures and healthy eating advice.  However, I began to realize that the platform didn’t really give me enough room to go into detail on how I made each item.

Homemade Granola Covered Apple Crisps


Quite possibly one of the easiest (and quickest) pre-workout snacks that I make.  Don’t make a trip to the store if you don’t have to.  Use what you have in your pantry.  The things you really like.

REQUIRED INGREDIENT – Your favorite kind of apple – for me, Red Delicious

Slice apple in half.  Cut out the stem and core of apple.


  • Dash of Cinnamon
  • Dried cherries or raisins
  • Hint of butter
  • Dash of Sugar
  • Granola

Spread all optional ingredients on apple, except granola.  Place in microwave safe container.  Heat in microwave for four minutes, covered.  You can tell when the apples are tender when you start to get a whiff of the incredible smell of apple pie in your kitchen.  Juices will be flowing.  Upon pulling apple out of microwave, sprinkle with granola (or even a little bit of yogurt or peanut butter).

Total cook time – 5 minutes.  Total prep time – even less.

Egg Noodles with Spicy Chicken Sausage


I made this dish as a spin off to a recipe that I found in a Food Network magazine.  I oftentimes find great looking meals in these magazines that are LOADED in sodium, fat and calories.  If I think I can make healthy adjustments and not sacrifice taste, I am willing to give it a try.  Hence, I gave this a try one Friday night.


  • 1 bag of Egg Noodles
  • 5 links fresh spicy chicken sausage, casings removed
  • 1 cup low sodium chicken broth
  • 1 onion, chopped
  • 1 garlic clove, chopped
  • 1 cup roasted red pepper, chopped (sold in a jar in the produce section)
  • 1 1/2 tablespoons paprika
  • 1/2 green cabbage, sliced
  • Dash of fresh dill


  1.  Cook Egg Noodles as described on package.  Reserve 1/2 cup of water upon draining.
  2. In separate pan (seen above), cook sausage in small amount of olive oil (not listed above).  As sausage is cooking, break it up with wooden spoon.
  3. Once sausage is cooked, add chopped onion to sausage pan.
  4. Once onion is tender, add garlic, red peppers and paprika.  Mix well.
  5. Add cabbage and chicken broth. Cook until cabbage is tender.
  6. Add noodles to mixture.  Mix well.  Use any reserve cooking water from Step 1 to loosen noodles.
  7. Once mixed, remove from heat.  Top with dill as needed.

Protein Pancake


Everyone swears by their own version of “protein pancake”.  Here is mine.  It’s good enough that my husband will eat it.  I say that because he absolutely HATES eggs and isn’t bothered by the fact that they make up the majority of the recipe.


  • 1 banana mashed
  • 1 scoop Vanilla Vega Protein and Greens Protein Powder
  • 3 Egg Whites


  1.  EASY!  Mix all ingredients in mixing bowl.  Pour into greased pan over medium/high heat until top of mixture starts to bubble.  Flip it.  Cook 3-4 minutes more.  Enjoy.
  2. Top with syrup, more bananas, pecans, get creative.

This recipe is less than 300 calories, under 1 gram of fat and includes close to 20 grams of protein.  Lean and mean.  Perfect for someone trying to lose weight or someone trying to build muscle.


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