APPLE PIE ROSES - No added sugar, low fat, whole grain out

The macro of these Roses are amazing and ideal for a healthy dessert on the go or to add them to your kids' lunch box. 

For only 139 calories you get a delish dessert that will totally satisfy your sweet tooth.

All you need is:
1 kg or 2.2lbs apples, cored and peeled

500g (about 1 lb) phyllo dough, whole wheat

Stevia

Cinnamon





Slice the apples into thin chunks (half moons), put them into a microwave safe bowl and add water and lemon juice. Microwave on 600 W for about 3 mins.

Roll out a sheet of phyllo dough and brush it with the water remaining on the bottom of the microwave bowl. Top with another phyllo sheet and repeat the process. Now that you have 3 phyllo sheets arranged one over another, you can cut them into about 7 cm (2-3") wide strips. Sprinkle them with cinnamon and stevia. If you wish, you can also spread them with apricot jam before sprinkling it.

Now arrange the apple slices along the strips and fold over the other half of the dough. To get the idea, just go on YouTube and type "apple roses".

Put the roses into the muffin tray. If you want them make look like a bouquet, also use paper muffin cups.

Bake on 375°F for about 40 mins.

Serves 14. Macros for 1 rose:
139 kcal, 26.8g carbs, 8g sugars (from apples), 1.7g fat, 3.9g protein

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Homemade PROTEIN FROYO

It is no secret that for a fruit flavored froyo you need only 2 ingredients, which is obviously yogurt and frozen fruit. All you need to do is blend them together and you are done.

But what if you want to make a plain froyo like the one at the store? And what if you want one packed with protein for a complete afternoon snack or even better... a late night snack?!

Easy...

All you need to do is freeze your Greek yogurt into ice cubes and blend them with  2 raw egg whites. If necessary, add a splash of milk. And of course, don't forget to add a pinch of sweetness by adding some stevia. 

Here you go...

Your protein froyo is done and all you need to do is add your fave topping!!

Enjoy!

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1 min PROTEIN FRAPPUCCINO

Freeze your fave milk into ice cubes.

Blend together:

1/2 cup milk ice cubes

1 scoop whey (I used ON Rocky road flavor)

1 cup coffee, cold

1 tsp unsweetened cacao (optional)

Pinch of Xanthan gum (optional)

Stevia

Top with whipped cream... Yum!

This Frappuccino has at least 25g protein, depending on the brand of whey you use.

#frappuccino #icedcoffee #summer #protein

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