FitForceFX Train • Nourish • Transform Sun, 08 Oct 2017 22:41:41 +0000 en-US hourly 1 Low Fat Slow Cooker Taco Soup Sun, 08 Oct 2017 22:41:41 +0000 Read More]]> As a busy health-conscious mom (and a lazy chef) I’m always looking for ways to make meals both healthier and EASY! However, the meals also have to be tasty, so I created this easy crock pot taco soup recipe and it’s DELICIOUS! Even the kids love it and keep asking for it! So, if you are a taco lover, lazy cook, health-freak, or all of the above you will love this recipe! Enjoy!

Low Fat Taco Soup

A delicious, nutritious low fat low carb taco soup that is full of flavor and super easy to make!

  • 1.5 lb lean ground turkey (93% lean)
  • 1 sweet (or yellow) onion, diced
  • 1 15.5 oz can can of black beans, with liquid
  • 1 15 oz can tomato sauce
  • 2 14.5 oz cans peeled and diced tomatoes (of the no salt added variety)
  • 1 15 oz can low sodium fat free chicken broth
  • 1 4oz can mild diced green chile peppers
  • 1 1.25 oz package taco seasoning mix (I used Trader Joe's brand but you can use any low sodium brand)
  • 1/2 red pepper, diced
  • 1/2 green pepper, diced
  • 1/2 head green cabbage, shredded (OPTIONAL)
  1. In a large skillet, cook the ground turkey until browned. Drain, and set in the slow cooker.

  2. Sauté the diced onions until browed in the same pan used to brown the turkey. Add to slow cooker.

  3. Add the black beans (with liquid), tomato sauce, diced tomatoes, chicken broth, green chile peppers, green peppers, red peppers and taco seasoning mix to the slow cooker. Stir and cover. Set to low for 4-5 hours or high for 2-3 hours.

  4. Plate and garnish with fat free sour cream, avocado, a small amount of shredded Mexican cheese blend, tortilla chips, and chopped green onions.

  5. OPTIONAL: You can choose to sauté 1/2 a shredded cabbage as a base to pour the soup on. This adds a great amount of fiber and substance without the calories! Enjoy!

Healthy Oatmeal Chocolate Chip Cookies Sat, 24 Jun 2017 05:34:31 +0000 Read More]]> If you’ve been following my recipes for a while, you know that I don’t like to restrict whole food groups (chocolate chip cookies ARE a food group, you know). However, at the same time I don’t want to put a lot of junk in my body, or feed it to my family. It took me a few tries, but I’ve finally created a healthy version chocolate chip cookie that actually resembles a cookie and is truly delicious! Toot toot (that’s the sound of my own horn). These are seriously amazing, guys! I’m very excited. And it’s not just me – everyone loves them! They are super reduced in calories, fat, and 75% less sugar than their regular fatty sugary counterparts. They also have more protein and fiber and they have the consistency of a regular oatmeal cookie. It’s hard to believe that there is only 2 tbsp of butter in the entire batch! I’m a cookie wizard! 😉 Honestly, I was dubious when I put the dough on the cookie sheet and I thought that these were going to be a disaster. I was dead wrong.

So without further ado, here is the recipe.

UPDATE! June 23, 2017 – I have been playing around with total elimination of the brown sugar and I finally found a way that leaves the taste and texture intact. See sugar substitutions in recipe below. Enjoy! xo ~J

Low Fat Low Sugar Oatmeal Chocolate Chip Cookies

A healthy oatmeal chocolate chip cookie that actually tastes like a cookie, but has 75% less calories, fat, and sugar!

  • 1 cup oat flour ((you can mill your own in a food processor))
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/8 tsp salt
  • 1 tsp ground cinnamon
  • 1/2 tsp nutmeg
  • 2 tbsp salted butter ((room temperature))
  • 1/2 cup brown sugar (OR sub 1/2 tsp stevia extract powder + 1/8 tsp blackstrap molasses)
  • 1 large egg
  • 1/3 rounded cup plain unsweetened applesauce
  • 1 tsp vanilla extract
  • 2 cups old fashioned oats
  • 1/3 cup semi-sweet MINI chocolate chips ((must be mini chips as they will distribute nicely))
  • Kosher salt (or pink Himalayan salt)
  1. Preheat oven to 350F and line a baking sheet with parchment paper.

  2. In a medium bowl, whisk together the oat flour, baking powder, baking soda, salt, cinnamon and nutmeg.

  3. In a large bowl, cream together the butter and the sugar (or stevia and molasses). Beat in the egg, followed by the applesauce and the vanilla extract.

  4. Working by hand, stir in the flour mixture and the oats until just combined and no streaks of flour remain.

  5. Stir in the chocolate chips.

  6. Using a cookie scoop, drop balls of the dough onto the prepared baking sheet, flattening each cookie slightly. You should have about 18 cookies.

  7. Bake for about 18-20 minutes, or until cookies are light brown at the edges.

  8. Remove from oven, and while still hot, sprinkle tops with Kosher salt (or pink Himalayan salt).

  9. Let cool on sheet for 3 or 4 minutes then transfer to a wire rack to cool completely.

  10. Store in an airtight container.

To make this recipe egg free, you may substitute a “flax egg” by mixing one tablespoon of flax with 3 tablespoons of water and let it sit for 5 minutes.

To make this recipe dairy free try substituting coconut oil for the butter. If you do this substitution you will need to chill the dough for at least 2 hours prior to laying it out on the cookie sheet.

Note: I have not personally tried either of these substitutions, so I take no responsibility for the outcome! 😉

Healthy Peanut Butter Chocolate Protein Balls Wed, 22 Feb 2017 04:56:08 +0000 Read More]]> Take a look at your average protein ball recipe and you will find a lot of sugar and saturated fat in them. The majority of protein ball or “energy ball” recipes calls for main ingredients of dates (it’s natural but still high in sugar, guys), and/or lots of coconut oil (very high in saturated fat). So, I haven’t ventured far into the protein ball arena because well…I like to eat more than just one teeny tiny ball! Enter J’s Peanut Butter Chocolate Protein Balls. They are amazeballs. Truly. Seriously. Even my kids like them and they don’t like much of anything. I hope you like them too.

Note: The protein powder you use will really affect the taste so I really suggest using BPI’s chocolate cookie. For 20% off this awesome protein powder, or any of BPI’s other products, follow this link and use my code FITFORCEFX at check-out. If you already have another protein powder you really like the taste of you can use that too – just make sure it’s a tasty one. I cannot guarantee amazeballs flavor if using another brand. 😉 Also if you use a different protein powder the macros may differ.  xo ~J

J's Amazeballs Peanut Butter Chocolate Protein Balls

Peanut butter chocolate protein balls that taste like a peanut butter cup, but without all the guilt. Pop a few, your waistline won’t mind!

  • 4 tbsp PB2
  • 2 1/3 tbsp Water (Same as 2 tbsp + 1 tsp)
  • 1 scoop BPI Whey HD
  • 1 scoop Powdered Stevia Extract
  • 3 1/2 tbsp Mini Semi-Sweet Chocolate Chips
  1. Mix dry ingredients together well

  2. Add in water 1 tbsp at a time, then the final 1 tsp

  3. Mix with spatula and knead well with fingers

  4. Mix into 10 balls, a little under 1″ in diameter

  5. Put chocolate chips on cutting board, lightly wet ball with fingertips, roll balls in chocolate chips one at a time and press chocolate chips in while reshaping balls. Balls will be coated approx 75% with chocolate chips.

  6. Enjoy!

Low Fat Reduced Sugar Spiced Pumpkin Protein Muffins Fri, 10 Feb 2017 22:10:41 +0000 Read More]]> Are you really good at eating muffins and not so good at restraining yourself to just one? I am! Do you love spicy pumpkin treats? My low fat, reduced sugar healthy muffins are JUST as tasty and satisfying as regular muffins! They are seriously amazing! Even the kids and hubby agree. I like my baked goods really spicy, so these have full-on spice flavor. Mmmmm, yummy! And the macros? These muffins have awesome macros while still keeping a great muffin texture and full flavor! They are even moist – no sawdust muffins here! The sugar is drastically reduced, so these muffins will not be as sweet as your average muffin, but they are still plenty sweet enough. One way to reduce sugar cravings is to start reducing the sweet flavor in your foods (whether it be from sugar or something more healthy). As your taste buds adjust you will find that you will start to become sensitive to it and things will start to taste too sweet to you. That’s a win!

The Macro Comparison (equivalent serving size):

Regular Pumpkin Muffin: Cals: 321  Carbs: 47g  Fiber: 2g  Fat: 14g  Protein: 2g  Sugars: 33g

Low Sugar Reduced Fat Pumpkin Protein Muffin:  Cals: 144  Carbs: 21g  Fiber: 2g  Fat: 5g  Protein: 5g  Sugars: 11g

As you can see, the calories, carbs, fat, and sugar are all reduced by more than half. And the protein has been a little more than doubled! Same great taste! It is possible to enjoy yummy food and still stick to healthy eating. Hope you enjoy these as much as my family does! xo ~J

Low Fat Reduced Sugar Spiced Pumpkin Protein Muffins
Yields 24
A delicious, low-fat low-sugar spicy pumpkin protein muffin! A healthy muffin with all the flavor and texture of a regular full-fat, full-sugar muffin!
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Prep Time
5 min
Cook Time
20 min
Total Time
25 min
Prep Time
5 min
Cook Time
20 min
Total Time
25 min
  1. 1 15oz can real pumpkin purée
  2. 1 cup unsweetened applesauce
  3. 1/4 cup vegetable oil
  4. 1/2 cup brown sugar
  5. 3/4 tsp stevia powdered extract
  6. 2 large whole eggs
  7. 2 egg whites
  8. 3/4 cup oat flour (home-milled)
  9. 2 scoops BPI Whey HD Chocolate Cookie protein powder
  10. 1.5 cups all-purpose flour
  11. 2 tsp ground cloves
  12. 2 tsp cinnamon
  13. 2 tsp ground nutmeg
  14. 1/2 tsp pumpkin pie spice
  15. 1 tsp baking soda
  16. 1/2 tsp salt
  17. 1/2 tsp baking powder
  18. 1/2 cup mini semi-sweet chocolate chips
  1. Preheat oven to 350 degrees F. Line 2 muffin tins with nonstick liners. In a large bowl beat sugar, stevia, oil, and applesauce in a bowl to blend. Mix in eggs, egg whites & pumpkin. In a separate bowl, mix flour, cloves, cinnamon, nutmeg, pumpkin pie spice, baking soda, salt, and baking powder. Mix dry ingredients well. Stir dry mix into pumpkin mixture in 2 separate additions. Mix in chocolate chips. Divide batter equally between 24 muffin liners. Bake until tester inserted comes out clean, about 20 minutes. Transfer to racks and cool for 10 minutes. Enjoy!
  1. For the vegetable oil, you can substitute coconut oil, but please note that coconut oil is very high in saturated fat.
  2. Best to use the mini chocolate chips for this recipe as they really give better coverage and allow you to use less than regular chocolate chips.
Healthy Panang Chicken Curry Tue, 07 Feb 2017 22:20:04 +0000 Read More]]> Sorry kids, not all Thai food is good for you. In fact, most of the favorites aren’t good for you. Sadly one of my personal favorites, Panang curry, is one of those on the naughty list. So, rather than crying silently to myself as I eat another plain boring chicken breast, I decided to comfort food hack this delicious dish! Eating healthfully should be delicious – and it IS! Enjoy! xo ~J

Panang Curry with Chicken
Serves 4
A delicious healthy version of Panang Curry. With reduced fat and sugar, this dish is sure to please both the tastebuds and the waistline!
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  1. 1 jar red curry paste
  2. 4 large cloves garlic
  3. 2 14oz cans of light coconut milk
  4. 5-6 skinless chicken breasts (cubed)
  5. 2 red peppers (cubed)
  6. 1 green pepper (cubed)
  7. 1 large zucchini (cubed large)
  8. 1 tbsp sugar
  9. 2 tbsp fish sauce, or to taste
  10. 6 kaffir lime leaves, torn
  11. 1 tbsp sriracha, or to taste
  12. 2 tbsp PB2 (or 4 tbsp natural peanut butter)
  13. 1/4 cup fresh Thai basil leaves (for garnish)
  1. In a large non-stick skillet, fry the curry paste and garlic over medium heat until fragrant.
  2. Stir the coconut milk into the curry paste and bring to a boil.
  3. Add the chicken; cook and stir until the chicken is nearly cooked through.
  4. Add your desired veggies.
  5. Add the sugar, fish sauce, torn lime leaves, PB2, and sriracha into the mixture; simmer together for 5 minutes.
  6. Taste and adjust the saltiness by adding more fish sauce or sriracha if necessary.
  7. Plate over riced cauliflower, quinoa, or brown rice and garnish with Thai basil leaves.
  1. Due to the lower fat content, this dish will be less thick than it's traditional high fat counterpart. If you would like a thicker curry, try adding in a little cornstarch until desired thickness is reached.


Black Truffle Rosemary Yorkshire Pudding Fri, 21 Oct 2016 04:30:04 +0000 Read More]]> How do you improve on my already delicious low-fat yorkshire pudding? Why you switch out the olive oil for truffle oil, of course! These yorkies are probably my favorite yet. The kids like the plain ones, and while those ARE delicious, the hubs and I like these ones best! There is a trick to Yorkies though…they are a finiky bunch! Bring the egg and milk to room temperature and preheat the oiled pan (after the oven has reached the preheat temperature). Also giving the batter a good whipping gets those yorkies nice and “uppity”. 😉


Black Truffle & Rosemary Yorkshire Pudding
Yields 12
A delicious healthier Yorkshire pudding. So tasty, you won't even notice they are a healthier version!
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  1. 1 cup flour
  2. 1 cup fat free Fairlife milk
  3. 2 eggs
  4. 1/4 tsp black truffle olive oil (spread in each muffin insert)
  5. Dried (or fresh) rosemary
  1. Bring eggs and milk to room temperature before beginning. Eggs that are at room temp beat up fluffier, which = fluffier Yorkies. Mix all ingredients together until smooth.
  2. Preheat oven to 400 degrees F. After oven has preheated, heat oiled muffin tin in oven for 3 minutes. Once heated, pour batter evenly in muffin tin pockets. Sprinkle with rosemary. Bake for 25 mins, or until golden brown. Don't even think of opening the oven to peek! Your Yorkies will drop if you open the oven! Enjoy!
  1. Fat free Fairlife milk is our milk of's higher in protein and lower in sugar than regular fat free milk. It's expensive but it's hard to argue with more protein and less sugar. 🙂
Adapted from The Mother-In-Law
Adapted from The Mother-In-Law
Garlic & Herb Spaghetti Squash: Low Carb, Low Fat Deliciousness! Tue, 16 Aug 2016 04:16:55 +0000 Oh boy this is so good it needs no further introduction! I hope you guys like it too! This is some tasty clean eating!

Garlic & Herb Spaghetti Squash
A delicious low fat, low carb healthy way to enjoy garlic & herb "pasta"!
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Prep Time
5 min
Cook Time
45 min
Total Time
45 min
Prep Time
5 min
Cook Time
45 min
Total Time
45 min
  1. 1 medium spaghetti squash
  2. .5 tsp olive oil
  3. 1 TBSP white wine vinegar
  4. 2 TBSP pecorino romano cheese, freshly shredded
  5. 2 TBSP parsley (fresh is preferable but you can use dried)
  6. 2 cloves fresh garlic, minced
  7. Pink Himalayan salt, to taste
  8. Optional: add a lean protein like grilled chicken breast, tofu, or shrimp
  1. Preheat oven to 450F.
  2. Cut stem off spaghetti squash and then cut in half width-wise (this makes the “noodles” longer). Scoop out the seeds and guts and discard.
  3. Spray lightly with EVOO on the insides and sprinkle with salt.
  4. Place flat side down on a lined baking sheet and cook for 35-40 minutes.
  5. Flip so flesh side is facing up and roast for 10 more minutes.
  6. While squash is roasting, prep your other ingredients.
  7. In a small bowl, combine the olive oil, white wine vinegar, cheese, parsley garlic and salt and mix well.
  8. When squash is done, use a fork to gently loosen up the spaghetti squash strands from the outer shell.
  9. Mix the dressing into the squash.
  10. Enjoy!
  1. Optional: add a lean protein like grilled chicken breast, tofu, or shrimp to increase the protein in this dish.
Spicy Roasted Chickpeas Thu, 14 Jul 2016 01:51:23 +0000 Say ‘goodbye’ to #hangry with this spicy roasted chickpea snack. A great healthy solution to quell that snacky feeling! Don’t like chickpeas? You’ll like them like this all roasted and crunchy!

Spicy Roasted Rosemary Chickpeas
A healthy and delicious roasted chickpea snack. Perfect for happy hour!
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  1. 1 14.5 oz can of chickpeas (rinsed)
  2. 1/4 tsp garlic powder
  3. 1 tsp rosemary, dried
  4. 1/8 tsp cayenne pepper (or spicy Hungarian paprika)
  5. fresh ground Himalayan salt
  6. fresh ground pepper
  7. 1/8 tsp olive oil
  1. Rinse chickpeas and blot dry with paper towels
  2. Mix in a bowl with olive oil, garlic, rosemary, cayenne (paprika), salt & pepper
  3. Spread seasoned chickpeas on a foil-lined baking sheet and roast at 450 degrees for 30 mins
Train. Nourish. Transform.


Healthy Low Fat, Low Sugar Mixed Berry Crisp Fri, 13 May 2016 20:21:09 +0000 This yummy low fat, low sugar berry crisp is a fine bit of kitchen wizardry! It’s so clean you can have it for breakfast! Even a la mode! It’s easy too, which works for this lazy chef! Enjoy!


Berry Crisp
Serves 6
A delicious low fat, low sugar berry crisp that is super clean and healthy! It's the perfect dessert...or breakfast.
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Cook Time
35 min
Cook Time
35 min
For the topping
  1. 1 cup oat flour (I mill my own using old fashioned oats in a food processor)
  2. 1 cup old fashioned oats
  3. 1 tsp baking powder
  4. 1/2 tsp baking soda
  5. 1/4 tsp salt
  6. 1 tsp cinnamon
  7. 1/2 tsp nutmeg
  8. 2 tbsp butter
  9. 1/4 cup unsweetened applesauce
  10. 1/2 tsp powdered stevia EXTRACT (or 2-4 tbsp regular stevia powder)
  11. Zest of 1 lemon
For the filling
  1. 1 16oz bag raspberries (frozen or fresh)
  2. 1 16oz bag strawberries (frozen or fresh)
  3. 1 scoop BPI Vanilla Caramel Protein Powder
  1. Preheat oven to 375 degrees.
  2. Mix your fruit in a 9x9 baking pan (or you can use 6 baking ramekins for individual crisps). If frozen, microwave on high for 3-4 minutes until defrosted and slightly liquid.
  3. Mix protein powder into the berries.
  4. Combine all the dry ingredients for your crust together in a bowl.
  5. Cut butter in to dry ingredients until mixture is crumbly.
  6. Add applesauce to dry ingredients and mix well.
  7. Sprinkle topping over fruit and bake in oven.
  8. Serve warm, plain or with ice cream, banana ice cream, or even greek yogurt.
  1. You can choose other types of berries if you wish and if you are using frozen berries and do not use protein powder, there is no need to thaw if you don't want to.
Come fly with me! Sun, 01 May 2016 06:06:21 +0000

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Train. Nourish. Transform.

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