Join us here for some favorite recipes from our Fitness Instructors!!!

Healthier Walnut Refrigerator Cookies {whole grain, egg free}, adapted from

Pro tip: serve cookies in cute bowls, rather than on a platter. They’ll look more appealing!

Makes 36 cookies (8 servings)

1 C ground oat flour

1 C whole wheat flour

3/4 C coconut sugar

1/4 tsp salt

1/4 tsp baking soda

1/2 C (1 stick) butter, softened (vegan or otherwise)

1/2 C coconut oil

1 tsp vanilla extract

1 flax egg (1 tbsp flax + 3 tbsp water)

1 C finely chopped walnuts (about 2 cups walnut halves)

In a large bowl, combine flours, sugar, salt and baking soda. Mix well with a wooden spoon or hand mixer.

Mix in the butter, coconut oil, extract and flax egg. Keep mixing until thoroughly combined. Finally, mix in the chopped walnuts.

Lay out three pieces of plastic wrap and form three logs of dough, about 5″ long. Wrap and refrigerate for at least two hours.

Preheat oven to 350; line two baking sheets with silpat mats or parchment paper.

Slice two logs into 12 pieces each. Lay on the baking sheets with about 1″ between each cookie.

Bake at 350 for 8-10 minutes, turning halfway through. Remove and let cool on the sheet for a few minutes before transferring to a wire rack. Repeat with remaining dough log.

Serve cooled cookies, or store in a cookie tin in the fridge (I enjoy these slightly chilled).


2 Ingredient Organic Dark Chocolate Trail Mix Energy Bites

1/4 Cup Whole Food’s Antioxidant Energy Trail Mix (You can use any kind of trail mix though), and 3 Tbsp Organic Dark Chocolate Chips.

-In a microwave safe bowl, melt the dark chocolate chips in the microwave. Make sure not to over heat them or they will burn

Microwave 20 seconds and stir. If they have not completely melted after stirring, microwave an addition 10-15 seconds.

On a piece of wax paper make chocolate circles with a spoon. (approximately 8) Should be the size of a quarter.

Place the trail mix on top of the chocolate drops. Press them down into the chocolate lightly.  Let the chocolate bites dry for about 40-60 minutes. Place in a refrigerator for faster results.

Calories: Per Chocolate Bite : 39 Calories, 1.5 g Fat, 6 g Carbs, .05 g Fiber, 2.5 g Sugar, .08 g Protein.


Paleo Raspberry Crumb Bars

IngredientsCourse Dairy Free, Dessert, Gluten Free, Paleo

Shortbread Layer

2 cups almond flour

2 tablespoons coconut flour

1/4 teaspoon salt

1 teaspoon vanilla

1/3 cup pure maple syrup

1/3 cup Golden Barrel Coconut Oil, melted

Raspberry Layer

1 1/2 cups raspberries

1 tablespoon maple syrup

1 tablespoon tapioca flour

1/8 teaspoon salt

Crumb Topping

1/4 cup chopped pecans

1/4 remaining shortbread dough

Servings: squares


Preheat oven to 350° and line a 9 inch square pan with parchment paper. Set aside.

In a medium bowl, combine almond flour, coconut flour, salt, vanilla, maple syrup, and coconut oi. Stir together until it is well mixed and everything is incorporated evenly. Press 3/4 of the mixture (the other 1/4 will be used for the topping) into the bottom of the pan and bake for 12 minutes.

While the base is cooking, make the filling. In a sauce pan combine the raspberries, maple syrup, tapioca flour, and salt. Cook over medium heat, pressing the raspberries to break down. Cook for 2-3 minutes, until the mixture is thick and no large raspberries remain. Scrap mixture into a small bowl and refrigerate until needed.

Once the base is cooked let cool 5 minutes. While that is cooling add chopped pecans to the remaining dough.

Spread the raspberry sauce on the base then sprinkle the dough/pecan mixture evenly on top as evenly as possible. Press down gently to make sure it stays in place. Bake for 20 minutes, or until golden brown.

Store any leftovers in the fridge.


Pioneer Woman Grilled Mini Sweet Peppers with Goat Cheese

  • 1 pound Mini Sweet Peppers
  • 1/2 Tablespoon Olive Oil
  • Kosher Salt And Freshly Ground Black Pepper
  • 1 Log (4 Oz. Size) Goat Cheese
  • Minced Fresh Rosemary
  • Minced Fresh Thyme
  • Maldon® Smoked Sea Salt Flakes

Heat grill to medium to medium-high heat. Make sure grates are scrubbed clean and then oiled. (To oil the grates, add some canola oil to a small bowl. Then fold a heavy paper towel a few times to make a smaller square. With a tongs, grasp the folded paper towel and dip it into the oil until the paper towel is drenched. Then run the paper towel over the grates, repeating until all grill grates are thoroughly oiled.)

Cut stems off peppers, then slice peppers in half lengthwise and remove inner ribs and seeds. Place halved peppers on large rimmed baking sheet and drizzle with olive oil, folding to coat evenly. Sprinkle with a bit of kosher salt and freshly ground black pepper. Fold and repeat.

Place peppers cut-side down on hot grill grates. Once the peppers are charred to your liking, flip to grill the other side of the peppers. Each side should only take a minute or two. When peppers are done, remove them to the rimmed baking pan, cut-side up – or to a platter for a nicer serving presentation. Using a small knife or spoon, remove a bit of goat cheese from the log and add it to the center of a grilled pepper half. Repeat until all goat cheese is used.

Sprinkle peppers with fresh rosemary and thyme, plus a nice amount of Maldon smoked sea salt flakes. Some of the salt flakes can be rather large, so lightly crunch them between your finger tips as you sprinkle, if desired. I’ve found that our family likes to get plenty of pops of smoked salt in their bites, so I tend to sprinkle fairly generously. Serve warm.

Laurin’s Pioneer Woman Steak-bites

1 pound Sirloin Steak (without Much Gristle) Or Pre-cut Beef Tips

  • Kosher Salt To Taste
  • Fresh Ground Black Pepper To Taste
  • 2 Tablespoons Butter


Trim off the large obvious piece of fat that runs along the side of the meat. Next, cut strips less than 1-inch wide. Rotate the meat and cut into small bite-sized pieces. If you see any more large chunks of fat, gristle or long silvery membrane, cut them off.

Sprinkle generously with kosher salt and freshly ground pepper. Toss the meat around a bit to thoroughly coat with the seasonings.

Next, turn on your ventilation fan overhead. Heat the skillet over medium high to high heat. As the pan heats, add about 2 tablespoons butter to the skillet. Allow the butter to melt, then brown, before you add the meat.

Place some of the meat in the pan in a single layer. It should sizzle loudly when it hits the pan – if it doesn’t, the pan isn’t hot enough. Don’t stir or disrupt the meat for 30-45 seconds. You want it to sizzle and brown on one side. Scoop as many steak bites as you can with your spatula and flip them over. Repeat until all the meat is turned. Cook for an additional 30 to 45 seconds—just long enough to sear the outside of the meat but NOT cook the inside.

Remove the meat to a clean plate. Add a little more butter to the pan and repeat the cooking process with the next batch just as before. Lastly, when all the meat is nicely browned and removed to the plate, pour all that browned/blackened butter all over the meat. And enjoy!


The Ultimate Healthy Pumpkin Spice Latte

The Ultimate Healthy Pumpkin Spice Latte
Yields: 1 latte
Make your own PSL at home for a fraction of the cost and calories! This recipe is easily doubled or tripled to serve more.
  • 1 cup (240mL) nonfat milk
  • 1 tbsp (15g) pumpkin purée
  • 4 drops vanilla crème stevia, or adjusted to taste
  • ⅛ tsp ground cinnamon
  • tiny pinch ground nutmeg
  • tiny pinch ground ginger
  • ¾ cup (180mL) extra strong coffee
  1. Add the milk and pumpkin to a small pot. Heat over medium-low heat, stirring constantly with a whisk, until the mixture begins to simmer. Add in the stevia, cinnamon, nutmeg, and ginger. Whisk the mixture until it becomes frothy.
  2. Add the coffee to a large mug, and pour the milk mixture on top


Deann’s Oven Roasted Vegetables

You’ll Need

  • 1 medium zucchini, cut into bite-size pieces
  • 1 medium yellow summer squash, cut into bite-size pieces
  • 1 medium red bell pepper, cut into bite-size pieces
  • 1 medium yellow bell pepper, cut into bite-size pieces
  • 1 pound fresh asparagus, cut into bite-size pieces
  • 1 red onion, chopped
  • 3 tablespoons extra virgin olive oil
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • Fresh Basil
  1. Preheat the oven to 450 degrees Fahrenheit.
  2. While oven is pre-heating, prepare all vegetables by cutting into bite-sized pieces.
  3. Then, place the zucchini, squash, bell peppers, asparagus, and red onion in a large roasting pan, and toss with the olive oil, salt, and black pepper.
  4. Spread vegetables in a single layer on a baking pan.

Roast in the oven for 30 minutes, stirring occasionally until the vegetables are lightly browned and tender

Deann’s Crispy Southwest Wrap

PREP TIME:  10 MIN                                COOK TIME:  15 MIN

*1 lb ground beef  (or chicken/turkey)                                      *1 cup cooked rice….any kind will work

*salt and pepper                                                                             *1 1/2 cups grated cheese cheddar,

*2 1/2 tsp chili powder                                                                     monterey or pepperjack

*1 1/2 tsp cumin                                                                              * 1/2 sour cream

* 2 TB water* 1/2 sour cream                                                       *6-8 flour tortillas….can use corn

*1 can black beans rinsed and drained

*1 cup frozen corn thawed

*1/2 red bell pepper chopped

*1 green onion chopped

**Add the ground beef to a large skillet over medium heat.  Cook and crumble until browned.  Drain grease.  Season with a little salt and pepper and add chili powder, cumin, garlic powder and water.  Stir to combine.  Add black beans, corn, bell pepper and onions, toss to combine.  Saute for 2-3 minutes.

**Heat a large skillet over medium high heat.

**Warm the rice.  Layer tortilla with a handful of cheese evenly spread scross the tortilla.  Add a small scoop of rice, placing it in a line along one end of the tortilla.  On top of the rice add a few small dollops of sour cream and a spoonful of the beef filling.  Starting at that end, roll the tortilla up, folding in the sides like a burrito.

**Spray the skillet generously with cooking spray and place the wraps seam side down on the greased skillet.  Gently brush the tops of the wraps lightly with oil or spray the with cooking spray.  Turn the wraps every minute or two until they are golden and crispy on all sides.  Serve warm with salsa and/or a  creamy cilantro dipping sauce below.

Creamy Cilantro Dipping Sauce

  • 3/4 cup Sour Cream (can be low fat but not fat free)
  • 1/4 cup mayo (low fat but not fat free)
  • 2 Tbl lime juice, fresh
  • 1/4-1/2 cup cilantro
  • 1 green onion
  • 1/2 tsp cayenne
  • 1/2 tsp sea salt
  • 1/2 tsp fresh black pepper
  1. Place all ingredients into food processor or blender
  2. Blend until smooth.
  3. Taste and adjust seasonings.
  4. Place in container, cover and chill for 1 hour.



Joey’s fav pumpkin smoothie

1 cup pureed pumpkin

1 cup milk (or more)

4 TB favorite creamer (I like hazelnut) if you don’t want to use creamer use 1 TB of honey & increase milk

1 tsp cin

1 tsp pumpkin pie spice

8 ice cubes (or more)

Blend everything together till smooth.  Yummy!!!

PS ( you may need to play with amounts till you like….I always just eye my ingredients!!!)