More About ROCKNBUTTERFLY



Recipes I've Shared:

High Protein Cookies

for oatmeal raisin I added in a lil clove, nutmeg, cinammon and butter

Breakfast sausage 99/1

home made lean breakfast sausage

Key lime protein squares

I addapted this from Recipes for Gals in Figure and Bodybuilding with a lil tweeks

Banana muffins/bread 84g serv

The healthiest version I can think of... using greek yogurt, splenda for baking.Surprised my self at how good these were. Kids LOVED them. Nuts optional:)

Chunky Pear muffins with Gingersnap crumble

muffins without crumble is 134 cal,3 fat, 22 carbs, 2.5 fiber, 3 Protein

Chunky apple cinnamon Belgian waffles

Kind of labor intensive.. but worth it. you can add nuts to these. I like a lil more cinnamon and to add nutmeg. A little chopped apple over the top adds a great texture contrast.

Fage waffles

Makes 6 Belgian style waffles should make more for reg waffles...... playing with a recipe Kids really enjoyed them with a lil Sugar free syrup. Feel free to add flavorings these are just basic:)

pillsbury sugar free brownie mix chocolate fudge brownie bites

pillsbury sugar free brownie mix chocolate fudge brownies
egg white and greek yogurt to make "healthier"

Homemade LOW sodium pasta sauce

I make my own just cause I dont like the 500mg of salt in a .25 cup of sauce. for a .5 cup of this is only 31mg of salt


Incredible! (4 ratings)
Whole Wheat homemade lasagna

This is my personal recipe. Found a good way to sneak extra veggies with out the kids knowing. Not as fast a popping a frozen one in the oven but a lot better for you.

Cinnamon waffles

My daughter loves the Kellogg's cinnamon toast waffles but hate buying processed foods so I decided to make my own. Many ways to make these healthier but I'd thought I put them in this way just in case I eat one of hers:)

Whole wheat pancakes

low fat
low calorie
low sodium
just freaking good pancakes


Very Good (1 rating)
Yummy buttercream icing

easy buttercream icing....... no so easy on the hips:)

Cherry Harvest Granola

Wonder snack alone great in yogurt or as a cereal. Heart heathy!

Spicy Chipotle Shrimp

I serve it over pasta

On the go bars

hearty nutrient bars. Like to take with me on the go when I know that I wont have time to eat. Free from preservatives and other ingredients ya cant pronounce LOL

Buttermilk biscuits

Don'T open that can...For a few extra minuets you can make you own homemade biscuits..... just like grandma used to make.

Strawberry Protein shake

I love to drink this after a work out