Spinach Artichoke Dip

Spinach artichoke dip

Trust me. You won’t miss the extra fat and calories from all the gooey cheeses in the traditional recipe. This one’s packed with nutrients and protein you can feel good about!

4 large pieces artichoke hearts (I used canned, packed in water)

1 Cup 2% cottage cheese

1/4 Cup shredded Parmesan cheese

3 cloves garlic, pressed or diced very finely (I had some roasted in the refrigerator that I used)

2 Cups raw spinach, steamed then drained (you could probably also use frozen)

1 Cup plain Greek yogurt

Combine all ingredients in a glass baking dish and bake in a 350 degree oven for about 15 – 20 minutes until bubbly.  Serve with whole grain crackers or tortilla chips.

Makes 4 servings (1 serving pictured)

Calories 124 / Carbs 8 / Fat 3 / Protein 17


Raspberry Lemon Muffins

Raspberry Lemon Muffins

These muffins are healthy, fairly low in calories, carbs and fat, but definitely do not skimp on taste! They have a light lemony flavor that’s not overpowering. Bake up a batch and enjoy on a hot summer day. Or a cold day. Or any day. Really.


1 cup oat flour (you can buy this but I grind old fashioned oats in my food processor–so easy and cheap!)

1 cup brown rice flour

1 tsp. baking powder

1/2 tsp. baking soda

2 Tbs. chia seeds

1/2 cup unsweetened applesauce

1 tsp. liquid Stevia (or to taste)

1 tsp. vanilla

1 tsp. lemon flavor (I use a natural lemon oil/safflower oil flavoring from my health food store)*

1 Tbs. coconut oil (heated to liquid form)

1 whole egg**

2 egg whites

Zest of one lemon

Juice of 1/2 lemon

Up to 1 cup of unsweetened almond milk (or your choice of dairy or non-dairy milk)

1 1/2 cup red raspberries

COOK’S NOTES:  *Feel free to omit the lemon flavor and just rely on the juice if you don’t like as much lemon, but really the flavor using both was very light and refreshing.  **Whole eggs make baked goods moist, but I may try this next time without the whole egg and opt for 3 egg whites instead to further reduce the calorie count. Some recipes lend themselves well to using only the whites. It’s a trial and error thing!


In medium bowl, mix all dry ingredients together and form a well in the center. Add in liquid ingredients except the milk. Stir in milk a little at a time until the batter is of cake batter consistency. Stir well to incorporate.

Fold in raspberries and pour into greased muffin tins (I rubbed muffin tins with coconut oil). Bake at 400 F for 20 minutes or until golden.

Makes 12 muffins

Serving size: 1 Muffin

118 Calories/19 Carbs/3 Fat/4 Protein