special sauce - Easy Healthy Kitchen

Want to try my favorite high-protein chocolate cake that's ready in just 5 minutes?

Easy Healthy Kitchen

Low Calorie, High Protein, and Delicious Recipes

Easy Healthy Kitchen

Low Calorie, High Protein, and Delicious Recipes

special sauce

Special Sauce

5 mins Beginner

333 cal | 10.3g protein | 44.7g carbs | 11.8g fat

333 cal | 10.3g protein | 44.7g carbs | 11.8g fat | 8.4g fiber

Serving size: 165g/5.8 ounces. Recipe makes 4 servings.

MyFitnessPal: Individual Healthy Apple Crisp EHK

These individual healthy apple crisps are the perfect treat, packed with flavor and nutrition! 🍏🍂 Each crisp delivers 10g of protein and over 8g of fiber, making them a wholesome and satisfying dessert option.

Made with fresh apples, a crunchy oat topping, and a hint of vanilla, these crisps are great for a cozy night in or a post-dinner indulgence without compromising on your health goals! 🙌

🍏 Ingredients:
🔸 4 Granny Smith apples, peeled and diced 🔸 2 tsp cinnamon, divided (5g) 🔸 1 pinch ground nutmeg 🔸 2 tsp lemon zest (about 1 lemon) 🔸 2 tsp lemon juice (10g) 🔸 1⁄2 tsp kosher salt, divided (3g) 🔸 1 tsp vanilla extract (4g)

Oat Topping: 🔸 1 cup old fashioned oats (80g) 🔸 1⁄4 cup oat flour (30g) 🔸 1 scoop vanilla protein powder (33.5g) 🔸 1 Tbsp monk fruit sweetener (15g) 🔸 8 tsp butter, cold and cubed (37g) 🔸 2 Tbsp water (30g)

🍎 Directions: 1️⃣ Peel and dice the apples, then add to a skillet with cinnamon, nutmeg, lemon zest, lemon juice, and a pinch of salt. Cook for 10 minutes until starting to soften, then stir in vanilla extract. 2️⃣ Evenly divide the cooked apple mixture into 4 ramekins (about 3/4 cup or 100g per ramekin). 3️⃣ In a bowl, combine oats, oat flour, protein powder, remaining cinnamon, monk fruit sweetener, and butter. Mix until crumbly. Add water if needed. Top each ramekin with 1/2 cup (60g) of the oat topping. 4️⃣ Bake at 350°F for 20-25 minutes, or until the topping is golden and crispy.

Serve with whipped cream for an extra touch of indulgence! (included in nutrition/macros)

Save this post for your next cozy dessert, and follow for more protein-packed, delicious recipes! 🍎

#HealthyDessert #HighProteinDessert #AppleCrisp #FiberRich #FallRecipes #EasyBaking #ProteinPacked #ComfortFood #EasyHealthyKitchen

🚨5 things to do instead of spending money on Am

🚨5 things to do instead of spending money on Amazon Prime Day:🚨

1️⃣ Clean your toilet. Yes, it’s gross, and it’s stressing you out, so just clean it.

2️⃣ Grab your 5-year-old sunglasses (yes, these really are 5-6 years old). No, you don’t need another pair just because they’re on sale for $10.

3️⃣ Put on @inagarten ’s new memoir “Be Ready When the Luck Happens” 🌟 20/10 recommend! Such a great book full of life lessons and “How easy was that?” Spoiler: If only life were as easy as making the ultimate brownie or roast chicken!

4️⃣ Take a walk outside. When was the last time you spent a few moments outdoors by yourself?

5️⃣ Donate to the charity of your choice. My family and I donated to @americanredcross today instead of buying things on sale from @amazon for #PrimeDay.

With Hurricane Helene taking people’s every possession and costing some their lives, and with Hurricane Milton coming in two days, the amount of help people need—and will need—is incomprehensible. So, instead of those new sunglasses or toys, consider a donation instead.

Not sponsored, just wanting to help 💙

#PrimeDay #GiveBack #HurricaneRelief #DonateNotBuy #HelpThoseInNeed #SupportCommunities #DoGood #AmazonPrimeDay #CharitySupport #hurricanehelene #hurricanemilton

🔹 Just because it’s Prime Day and things are

🔹 Just because it’s Prime Day and things are on sale, doesn’t mean you have to buy it.

This year, let’s shift our focus.

So many people have lost EVERYTHING—every single possession—due to Hurricane Helene, and with Hurricane Milton on the way, even more will be left without everything they own.

Instead of grabbing that candle warmer or gadget you don’t really need, consider donating to relief funds. Your contribution could mean the world to someone in need.

My family has donated to the @americanredcross to help those who need it most. 💙 I encourage you do do the same with the funds you would’ve spend on #amazon #primeday

#PrimeDay #HurricaneRelief #GiveBack #HelpThoseInNeed #DoGood #hurricanehelene #hurricanemilton #amazon #amazonfinds

367 calories | 31.5g protein | 24.7g carbs | 14.3g

367 calories | 31.5g protein | 24.7g carbs | 14.3g fat | 2.3g fiber

Serving Size: 397g/ 14oz. Recipe makes 10 servings

MyFitnessPal: Chicken and Rice Soup EHK

This cozy chicken and rice soup is my family’s go-to fall and winter meal! Packed with over 30g of protein, it’s the perfect option for meal prep and keeping you full and satisfied.

Ingredients
🔸 2 tsp avocado oil (9g)
🔸 1 cup mushrooms, diced (60g)
🔸 1 medium onion, diced (100-120g)
🔸 4 cloves garlic, minced (15g)
🔸 3 cups carrots, diced (366g)
🔸 2 cups celery, diced (220g)
🔸 1 cup dry jasmine rice (185g)
🔸 1 Tbsp chicken Better Than Bouillon
🔸 8 cups chicken stock
🔸 1 cup 2% milk (240g)
🔸 2 lbs rotisserie chicken, shredded
🔸 Fresh thyme & rosemary wrapped in cheesecloth

1️⃣ Heat oil in a large pot and sauté mushrooms, onion, and garlic until softened.
2️⃣ Add carrots, celery, 1 tsp salt, and pepper. Stir and cook for 5 minutes.
3️⃣ Stir in rice, then add chicken stock, bouillon, milk, and the herb bundle.
4️⃣ Bring to a gentle boil, cover, reduce heat, and simmer for 15 minutes until the rice is tender.
5️⃣ Add the shredded chicken and remaining salt, stir, and cook for 5 minutes more. Adjust seasoning to taste and remove herb bundle. Enjoy!

Full recipe at www.easyhealthykitchen.com (search “chicken and rice soup)

#ChickenAndRiceSoup #HighProteinMeals #EasyFallRecipes #SoupSeason #MealPrepIdeas #HealthyComfortFood #myfitnesspal #easyhealthykitchen #myfitnesspaluk

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