Chocolate Power Waffles



  • 1/2 cup Kodiak Power Cakes Mix
  • 1/4 cup water
  • 2 whole eggs
  • 1/4 cup 2% cottage cheese
  • 1 tablespoon cocoa powder

Peanutbutter topping

  • 1/4 cup powdered peanut butter
  • 3 tablespoons water
  • 1 tablespoon natural peanut butter
  • 2 teaspoons honey


  • 1 cup fresh berries
  • Whipping cream


  1. Heat waffle iron to medium heat.
  2. Place Kodiak Cakes mix, water, eggs, cottage cheese and cocoa powder in a blender.   Blend until smooth.  Once waffle iron is hot, spray with cooking spray and pour 1/2 cup of batter inside.
  3. For topping, stir together powdered peanut butter, water, peanut butter and honey. Pour over hot waffles and top with berries.
  4. 2 servings

Source:  Bethany Fehr, Nutritionist



Cobb Salad


  • 4 cups spinach
  • 2 boiled eggs, sliced
  • 4 slices turkey bacon, cooked
  • 4 ounces grilled chicken breast, chopped
  • 12 cherry tomatoes, chopped
  • 1/4 cup green onions, chopped
  • 4 tablespoons Bolthouse Farms Yogurt Ranch dressing


  1. Grill chicken breast and boil eggs.  Chop turkey bacon and place in a frying pan over medium/high heat.  Cook until crispy.
  2. For one serving, layer 2 cups spinach 1 boiled egg, 2 slices chopped bacon, 2 ounces  chicken, 6 cherry tomatoes, 2 tablespoons dressing, and 2 tablespoons green onions on a plate.
  3. 2 servings, 275 calories/12F/25C/32P

Source:  Bethany Fehr

Amish Breakfast Casserole (Diet)


  • 1 pound ham, diced
  • 1 medium sweet onion
  • 3 eggs, 4 egg whites
  • 4 cups frozen shredded has brown potatoes, thawed
  • 2 cups shredded cheddar cheese
  • 1 1/2 cups 2% cottage cheese


  1. Preheat oven to 350 degrees.  In a large skillet, cook ham and onion over medium heat.  In a large bowl, combine remaining ingredients; stir in ham mixture.  Transfer to a greased 9×13 baking dish.
  2. Bake uncovered, 35-40 minutes or until a knife inserted in the center comes out clean.  Let stand 10 minutes before cutting.
  3. 12 servings.

Source:  Tase of Home, Bethany Fehr, Nutritionist


Black Bean Tostadas


  • 1 pound grilled chicken breast
  • 16 thin corn tortillas
  • 1 1/3 cups black beans
  • 8 teaspoons Taco seasoning
  • 2 red bell peppers
  • Green onions, chopped
  • 1 cup, low-fat shredded mozzarella cheese
  • Shredded lettuce
  • 16 ounces guacamole
  • 1/2 cup non-fat, plain Greek yogurt
  • 1/2 cup salsa
  • 2 limes, juice of
  • cumin
  • cilantro, chopped


  1. Preheat oven to 375 degrees.  Line baking sheet with foil.  Spray foil with cooking spray.  Lay tortillas in a single layer on foil and spray with cooking spray.  Sprinkle tops of tortillas with taco seasoning.  Bake for 8 minutes.
  2. Drain and rinse beans.  Place on plate and microwave 40 seconds.  Mash.  Spread ton warm tortillas.  Slice bless peppers, grilled chicken and green onions.  Layer evenly on tortillas and top each one with 1 tablespoon of shredded cheese.
  3. Return to oven and another 8 minutes.  Top each with cilantro, cumin, guacamole, Greek yogurt, salsa and a squirt of lime juice.

Source:  Bethany Fehr, Nutritionist

Note- next time try tossing chicken with salsa, cumin, and cilantro first before heating.

Tres Leches Cupcakes


  • 1 1/2 cups (7.5 ounces) all-purpose flour
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/2 cup (1 stick, 4 ounces) butter
  • 1 cup (7.5 ounces) granulated sugar
  • 1 large egg
  • 1 cup buttermilk
  • 2 teaspoons vanilla extract


  • 14-ounce can sweetened condensed milk
  • 12-ounce can evaporated milk
  • 1 cup heavy whipping cream


  • 1 1/2 cups heavy whipping cream
  • 1/3 cup powdered sugar
  • Dash of vanilla extract
  • Fresh berries, for topping


  1. Preheat the oven to 350 degrees F. Line a standard muffin tin with foil liners (don’t use standard paper liners; the milk mixture will soak through). This recipe makes about 16 cupcakes so you can line another 4 muffin cups in a second pan as well or bake a second batch.
  2. In a medium bowl, whisk together the flour, baking powder, soda and salt. Set aside.
  3. In a microwave-safe bowl (you can also do this in a pan on the stovetop), melt the butter. Whisk in the sugar and continue whisking until the mixture is no longer warm to the touch. Whisk in the egg, buttermilk and vanilla until well-combined.
  4. Add the dry ingredients to the wet mixture and whisk until the batter is mostly lump-free without overmixing (maybe 20-30 strokes of the whisk total).
  5. Portion the cupcake batter evenly in the tins. Don’t overfill! For this recipe, in particular, it is best to have the baked muffins sit slightly below the rim of the muffin cup to help when adding the tres leches mixture. I use my #20 cookie scoop to portion the cupcake batter – about 3 tablespoons batter, or slightly less, per muffin cup.
  6. Bake the cupcakes for 14-16 minutes until the tops spring back lightly to the touch.
  7. Remove the cupcakes to a wire rack to cool completely. When cool, use a thin skewer to poke holes all over (and I mean, all over) the cupcake. Go crazy, but don’t poke all the way through the cupcake liner.
  8. For the milk mixture, in a large liquid measuring cup or in a blender, whisk together or blend the sweetened condensed milk, evaporated milk and heavy cream. The milk mixture needs to be drizzled or spooned over the top of each cupcake one at a time. I find it works best to pour the milk mixture in batches into a squeeze bottle (pictured below) and slowly squeeze the milk mixture onto the top of the cupcake while simultaneously pressing the milk mixture into the top of the cupcake with an small offset spatula. This tedious step can probably be sped up by using a thicker skewer to poke the holes. I use a fairly thin skewer which means the milk mixture doesn’t soak in quite as quickly. You’ll want to use about 2-3 tablespoons of milk mixture per cupcake (depending how soft and soaky you want them).
  9. Refrigerate the cupcakes for at least an hour, or cover lightly with plastic wrap and refrigerate up to 12 hours.
  10. When ready to serve (up to two hours ahead of time but not before that), prepare the topping by whipping the heavy cream, powdered sugar and vanilla extract together until stiff peaks form. Dollop
  11. the sweetened whipped cream on top of each cupcake and finish it off with a fresh berry. Serve immediately or refrigerate for 1-2 hours until serving.
  12. Yield: about 16 cupcakes


Just a heads up that there will be left over milk mixture. There’s no way around it since the ingredients aren’t sold in smaller cans, but since many of you have been irked about leftover components in recipes before, I thought I’d let you know that in advance. You can definitely halve the milk mixture recipe and then decide what to do with the half leftover cans of sweetened condensed and evaporated milk (of course you could just double or triple the cupcake recipe and then, problem solved).

I know the milk mixture part of the recipe (spooning it onto the cupcakes) seems a bit labor intensive, but these cupcakes are so worth it. Turn on Netflix or have your kids tell you entertaining stories to pass the time. The method I outline in the recipe (and pictured below) really is the fastest way I’ve found to do it. I use a really thin bamboo skewer to poke the holes but I’m guessing if you use something thicker, the milk mixture will soak in more quickly (just take care not to poke holes so big that the cupcake falls apart).

All images and text ©Mel’s Kitchen Cafe.

Thai Peanut Noodle Bowl (Diet, needs improving)


  • Chicken
  • 2 cups carrots, cut into matchstick
  • 2 cups sugar snap peas, trimmed and halved
  • 1 shallots, chopped
  • 4 ounces, capellini Pasta, cooked
  • 4 cups zucchini squash, spiraled


  • 1/8 cup soy sauce
  • 1/2 cup Peanut Butter, all natural
  • 2 teaspoons rice vinegar
  • 1/2 teaspoon Stevia in the Raw
  • 1/2 teaspoon garlic, minced
  • 1 dash ground ginger


  1. Cook pasta according to directions on the package.
  2. Whisk all sauce ingredients together in a small bowl.  Set aside.
  3. Spray a wok or skillet with cooking spray and heat to med/high heat.  Add Chicken.  Heat and stir until fully cooked and lightly brown.  Salt and pepper and remove from pan.
  4. Spray pan again and add shallot, carrots, and snap peas.  Season with salt and pepper.  Sauté for 3-5 minutes or until veggies are crisp tender.  Add chicken back to pan along with cooked pasta and peanut sauce.  Stir until heated through and well combined.  Remove from pan and cover to keep warm.
  5. Spray pan and add sprialized zucchini.  Season with salt.  Toss constantly for 1-2 minutes and remove from heat.  (Zoodles should be heated through but still crisp.  Do not overcook or they will be soggy).
  6. Servings: 4

Source:   Bethany Fehr

Key Lime Pie Protein Smoothie


  • 1 scoop vanilla protein powder (Quest Vanilla Milkshake Protein Powder)
  • 3/4 cup almond milk
  • Zest of one lime
  • 2 limes, juiced  (full recipe asked for 3/4 cup)
  • Pinch of salt
  • 1-2 cups ice
  • For topping: 1/2 of a wholegrain graham cracker, crushed
  • 1 teaspoon vanilla


  1. Add first 6 ingredients to blender and combine.  Top with graham cracker crumbs and serve immediately.

Source:  The seasoned mom, Bethany Fehr