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Butternut Squash Mac and Cheese

posted Sep 16, 2012, 10:10 AM by Victor Puentes Jr


    1 small butternut squash (about 1 pound), peeled, seeded, and diced (about 3 cups)
    1 cup low-sodium vegetable broth
    1 1/2 cups skim milk
    Pinch of nutmeg
    Pinch of cayenne pepper
    3/4 teaspoon salt
    Freshly ground black pepper
    1 pound whole wheat spirals
    1 cup shredded extra-sharp cheddar cheese
    4 tablespoons Parmesan cheese, grated
    1/2 cup part-skim ricotta cheese
    2 tablespoons breadcrumbs
    1 teaspoon olive oil
    Olive-oil cooking spray, for baking pan




    Preheat oven to 375 degrees Fahrenheit. Bring a large pot of water to a boil. Combine squash, stock, and milk in a medium saucepan; bring to a boil over medium-high heat. Reduce heat to medium; simmer until squash is tender when pierced with a fork, about 10 minutes. Remove from heat.

    Add noodles to boiling water; cook according to package instructions, about 8 minutes. Mash contents of saucepan; stir in nutmeg, cayenne, and salt, and season with black pepper. Stir to combine.

    Drain pasta, and transfer to a large bowl; stir in squash mixture, cheddar, ricotta, and 2 tablespoons Parmesan.

    Coat a 9x9 inch baking dish with olive oil spray and pour in the noodle mixture.

    In a small bowl, combine breadcrumbs, remaining parmesan, and oil; sprinkle evenly over noodles.

    Cover with foil, and bake 20 minutes. Remove foil, and continue baking until lightly browned and crisp on top, 20 to 40 minutes more. Serve immediately.

    Serves 8!

    Carrot Cake Protein Bars

    posted Sep 15, 2012, 2:58 PM by Victor Puentes Jr   [ updated Sep 16, 2012, 10:11 AM ]

    • 1 cup oat flour (or oats blended in blender)
    • 2 scoops Vanilla Muscle Gain
    • 2 tsp cinnamon
    • 1/2 tsp baking soda
    • 1/4 tsp salt
    • dash allspice
    • dash nutmeg
    • 4 egg whites
    • 3/4 cup Splenda, Truvia etc
    • 8 oz baby food carrots ( 2 little jars)
    • 4 oz water
    Preheat oven to 350 degrees
    Mix flour, muscle gain, cinnamon, allspice, nutmeg, baking soda and salt together. Whisk and stir it up till blended
    Mix egg whites, splenda, baby food carrots and water in a bowl.
    Add wet ingredients to dry ingredients and mix together.
    Spray glass pyrex dish with non-stick spray
    Pour ingredients into dish
    Bake 20-30 minutes.

    Content from Spark Champs

    Best Grilled Fish

    posted Aug 24, 2012, 10:47 AM by Victor Puentes Jr   [ updated Aug 24, 2012, 10:52 AM ]

    On a plate, sprinkle lots of garlic powder, a tiny amount of McCormicks Montreal Steak Seasoning, and some shakes of dried minced garlic and dried minced onion.

    Take your piece of fish and dip the bottom and sides. On the top, do a layer of garlic powder, small amount of McCormick’s Montreal Steak (it has a lot of salt, so be sparing), then some more garlic powder and some minced garlic.

    Spray PAM on the grill so it doesn’t stick and grill to desired level.

    We haven’t really added calories per se, but we certainly added flavor. Yum!


    1) The guy at the fish counter will most likely remove the skin for no additional charge.

    2) If you like this, better get the big bottles of garlic powder, etc. :-)

    3) Great for all phases of the 24 Day and beyond.
    ** Content from Adv Tips
    1 ounce portions of salmon or other thick fish

    Garlic powder

    Montreal Steak Seasoning (not the fish or chicken or the low sodium – this one tastes best)

    Dried Minced Garlic

    Dried Minced Onion

    This is how I prepare much of my fish. Of course, salmon is the favorite. The natural oil makes it moist and rich, but this will work just as well with other thick fish.


    posted Aug 17, 2012, 9:51 AM by Victor Puentes Jr

    2 packets Pink Lemonade OR Mandarin Orange Spark
    1/4 cup lemon juice - BOILING hot
    1 Small P\package sugar-free lemon jello (box/powder)
    2 1/4 cup vanilla Greek yogurt
    Small tub of cool whip (sugar-free light)
    1 low-fat graham cracker crust pie filling

    Microwave 1/4 lemon juice to a boil.
    Stir in lemon Jello and Spark until dissolved.
    Add and stir in Greek yogurt.
    Fold in light sguar free cool whip then pour in tograham cracker crust filling.
    Refrigerate 4 hours or you may freeze.
    ***Note: original recipe from Kayla Lowery

    189-Calorie Cake

    posted Aug 3, 2012, 7:18 PM by Victor Puentes Jr   [ updated Aug 3, 2012, 7:18 PM ]

    Cooking Method: 
    Cook Time: 
    15 minutes
    Total Time: 
    4-6 hours
    10 slices
    • 1 pre-made Oreo pie crust OR reduced-fat graham cracker pie crust
    • 1/2 cup creamy OR crunchy peanut butter (you may replace the peanut butter with peanut flour which will shave each slice down to 133 calories)
    • 1 cup sweetener of choice (or 10-12 packets of Stevia, or to taste)
    • 1/2 cup skim milk (or milk of choice)
    • One 8-ounce package fat-free cream cheese
    • One 8-ounce container Light Cool Whip
    • 3 tablespoons Light Hershey's Syrup
    • Optional Toppings: Reese's Ice Cream toppers, Reese's Minature candies (crushed), 100-calorie Nutter Butter cookies (crushed), Reddi Whip
    1. Spray a circular, 8×8 springform pie pan with non-stick cooking spray. Remove Oreo crust from pan and re-form it in the bottom of your springform pan, pressing it down with your hands. (You could skip this step and leave it in the original pie pan, but Katie's method makes a taller cake).
    2. In a large bowl, mix peanut butter, sweetener, milk and cream cheese until smooth (Katie recommends a KitchenAid mixer, but you could do this part by hand). Fold in Cool Whip until well blended.
    3. Pour mixture over pie crust and drizzle with chocolate syrup. Chill for at least 4-6 hours (or overnight). Let sit at room temperature for at least 15 minutes (to soften) and add topping of choice before serving

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