The Easy Way to Eat Right!

October 31, 2016


Posted in Healthy, Nutrition, Recipes, Weight Loss

Protein-Packed Thanksgiving Favorites

Eating healthy shouldn’t mean missing out on Thanksgiving. Your Thanksgiving menu can be healthy without sacrificing amazing fall flavor. Whether it's a roast turkey, a protein-packed side dish or a heart-healthy dessert, these recipes take classic holiday dishes and give them a healthy spin. Try some of these lightened-up versions of your favorite classics instead. This is the year Thanksgiving isn’t going to kill your diet. 

Turkey may be the centerpiece, but good stuffing is the heart and soul. In this healthy stuffing recipe, we show you how to take one of the most eagerly anticipated dishes at the Thanksgiving table and transform it into a dish you won’t feel guilty about indulging in. Fantastic by itself, we guaranteed that your guests will be requesting seconds.

 Healthy Thanksgiving recipes-Protein Packed Stuffing


Bread Ingredients:

  • 1/4 cup water
  • 1 tbsp unsalted butter, melted
  • 1 tbsp zero-calorie sweetener
  • 1 whole egg
  • 1 egg white
  • 1 tbsp baking powder
  • 2 bags Quest Sea Salt Protein Chips, crushed
  • 1/3 cup Quest Multi-Purpose Mix Protein Powder
  • 1/4 cup all-purpose flour 1/2 teaspoon salt Non-stick cooking spray

Stuffing Ingredients:

  • 2 tbsp unsalted butter
  • 1 cup low-sodium chicken stock
  • 1 cup carrots, diced
  • 1 cup onion, diced
  • 1 bag Quest Sea Salt Protein Chips
  • 1 egg
  • 1 tsp salt
  • 1/2 tsp dry thyme


Bread: Preheat oven to 375° F. In a medium sized bowl, whisk together water, sweetener, butter, eggs and baking powder. Add crushed Quest Sea Salt Protein Chips and mix with wet ingredients. Add all-purpose flour, Quest Multi-Purpose Mix Protein Powder and salt. Mix everything together until incorporated. Form into a smooth ball of dough. (Note: dough will be sticky). Spray a sheet pan with non-stick spray and place dough in the middle of the pan. Bake for 20 minutes; cool for 10 minutes. Slice the loaf in half. Reserve half for another use. Cut remaining half into ½” slices, then cube the bread into small pieces; set aside.

Stuffing: Heat a sauté pan over medium heat and add butter. Once butter is melted, add carrots, onions, salt and thyme; cook about 5 minutes. Take cubed bread and place in medium-sized bowl; whisk 1 egg and toss cubed bread pieces in egg. Add chicken stock to sauté pan and bring to simmer. Add bread and crushed chips to pan and incorporate with other ingredients; simmer for an additional 3 minutes or until bread begins to absorb chicken stock. Spray a loaf pan with non-stick spray and add stuffing mixture into pan. Bake for 20 minutes uncovered or until golden brown and crispy on top. 

Nutrition (Per Serving):

  • Calories: 210  |  Protein: 22g  |  Net Carbs: 12g  |  Fat: 8g

 Healthy Thanksgiving Recipes - Garlic Mashed Potatoes



  • 4 cups cauliflower (340g)
  • 1/2 cup unsweetened almond milk (or soy milk, rice milk, cow milk, hemp milk, etc.)
  • 1 garlic clove
  • 1/2 tsp pepper
  • salt to taste

Microwave cauliflower in a bowl and cover for 5 minutes, then blend all ingredients together.

You can add any other spices you like.

Nutrition (Per Serving):

  • Calories: 110  |  Protein: 9g  |  Net Carbs: 6g  |  Fat: 4g

Quest protein packed sweet potatoes recipe

Sweet Potatoes 



  • 2 medium sweet potatoes
  • 2 Cinnamon Roll Quest Bars
  • ⅓ cup unsweetened almond milk
  • 1 tablespoon unsalted butter
  • ¼ cup nonfat Greek yogurt
  • 1 scoop Quest Vanilla Milkshake Protein Powder 
  • ¼ cup sugar-free maple syrup
  • 2 tablespoons zero-calorie sweetener
  • ½ teaspoon butter extract
  • ½ teaspoon cinnamon
  • Topping
  • 1 tablespoon zero-calorie sweetener
  • Pinch cinnamon
  • 2 tablespoons crushed pecans
  • Pinch salt
  • 2 tablespoons sugar-free syrup


Preheat oven to 400°F.

Poke several holes in each potato and wrap each in tin foil.

Bake for 45 minutes or until soft and tender. Remove from the oven.

Peel off the skin of the potatoes and place them inside a large food processor.

Unwrap and break up the Quest Bars into small pieces and place into a small microwave safe bowl with the almond milk and butter. Heat for 80 seconds.

Stir until the bar is soft and melted. Heat longer if needed.

Add the melted bar to the food processor along with the Greek yogurt, Quest Vanilla Milkshake Protein Powder, 1/3 cup syrup, zero-calorie sweetener, butter extract and cinnamon. Pulse several times as you incorporate all of the ingredients. Don’t over-process or the potatoes will become smooth and thin. Simply pulse to achieve a mashed sweet potato consistency.


Heat the tablespoon of zero-calorie sweetener and cinnamon in a small saucepan over medium heat.
Stir in the pecans and coat. Sweetener should begin to melt and caramelize in 3-4 minutes.
Remove when the pecans have become candied. Sprinkle in the salt.
Scoop the potatoes into a medium serving dish. Sprinkle pecans on top.
Drizzle with remaining 2 tablespoons syrup. Serve immediately. 

Nutrition (Per Serving):

  • Calories: 120  |  Protein: 9g  |  Net Carbs: 6g  |  Fat: 5g

Healthy Thanksgiving Recipes - Protein Packed Dinner Rolls and gravy


This is the time of year that we get to spend the most time with the people we love, which is a wonderful feeling as the year comes to an end. But don’t forget to continue to love yourself and continue with your healthy eating habits.

Nothing brings a smile to the Thanksgiving table like the sight of dinner rolls and gravy.

In this healthy holiday recipe, we show you how to recreate one of your holiday mainstays. Pouring gravy over your biscuits has never been so guilt-free. Your smile will be even bigger.


  • ¼ cup warm water (100°F -115°F)
  • 2 ¼ teaspoons active yeast
  • ½ cup all-purpose baking flour
  • 1 ½ scoops Quest Multi-Purpose Mix Protein Powder
  • 1 scoop Quest Vanilla Milkshake Protein Powder
  • 2 tablespoons coconut flour
  • 2 tablespoons zero-calorie sweetener
  • ½ teaspoon salt
  • 2 tablespoons unsalted butter, softened plus 4 teaspoons unsalted butter, melted
  • 1 egg
  • ¼ cup butternut squash puree (baby food jar)


  • Preheat oven to 350°F. Pour the yeast into the warm water for about 10 minutes or until it gets bubbly and activated. (Be sure the water isn’t too hot or too cold). 
  • In a large mixing bowl, stir together the flour, Quest Multi-Purpose Mix Protein Powder and Quest® Vanilla Milkshake Protein Powder, coconut flour, zero-calorie sweetener and salt. With a hook attachment on the mixer, pour in the yeast, 2 tablespoons softened butter, egg and squash puree. Mix about 5 minutes or until well combined. Mixture will be sticky.
  • Coat your hands with more Quest® Multi-Purpose Mix Protein Powder. Form the dough into 8 even balls and place on parchment paper. Bake for 8 minutes. 
  • Brush the tops with the remaining melted butter and return to oven for 3-4 minutes or until no longer doughy inside. 





  • 1 teaspoon unsalted butter
  • ½ cup sweet yellow onions, chopped
  • 1 cup beef broth
  • 2 tablespoons sugar-free syrup
  • Pinch cayenne pepper
  • 1 teaspoon cornstarch
  • 5 tablespoons Quest® Multi-Purpose Mix Protein Powder


Heat butter in a nonstick skillet over medium heat. Add the onions and cook for 8 minutes, or until caramelized.
    Add in the broth and syrup and simmer for 2 minutes. Sprinkle in the cayenne and remove from heat. Let cool for 5 minutes.

      Pour into a mini blender and add the cornstarch and protein powder. Blend a few seconds until smooth. Serve immediately or reheat.

      Nutrition (Per Serving):

      • Calories: 150  |  Protein: 13g  |  Net Carbs: 7g  |  Fat: 6g

      Healthy Thanksgiving Recipes - Protein Packed Pumpkin Pie


      Who says you can't have your pie and eat it, too? Cut carbs and fat—and keep the taste—with this healthy take on traditional pumpkin pie. The best part? If you whip it up for Thanksgiving, you can help yourself to a guilt-free serving of seconds.



      • 1/2 cup ground almonds
      • 2 1/2 tbsp almond sesame seed, peanut butter
      • 2 tbsp agave syrup or regular honey


      • 1/2 can pumpkin puree
      • 1/4 cup quest vanilla protein powder
      • 3/4 cup liquid eggs
      • 1 tsp cinnamon
      • 1 tsp toffee flavoring


      Make the base by blending the base ingredients until you get compact dough. Press the dough down into the bottom and along the sides of a pie mold. Remember to use a mold with a removable bottom that allows you to unmold your pie easily. 
      Bake the crust at 360 F (180 C) for 10-15 minutes, and then remove it from the oven. This step is optional, but it ensures your base cooks a bit longer than the pie so it's nice and crispy.
      Make your filling by blending the filling ingredients together using an immersion blender, regular blender, or food processor. Pour this onto the base.
      Bake at 320 F (160 C) for 45-50 minutes, or until the filling has cooked through. Be careful not to over bake it. To ensure a creamy center, remove your pie as soon as it's cooked through—you'll know when an inserted knife comes out clean.
      Let the pie cool before slicing and … that's it! Eat with abandon!

      Nutrition (Per Serving):

      • Calories: 162  |  Protein: 10g  |  Carbs: 11g  |  Fat: 9g


        August 12, 2016


        Posted in Healthy, Nutrition, Tips

        From Snacks To Sneals®!

        Carbessentials quest protein bars, healthy, weight-loss


        August is officially here which means summer is coming to an end and the back-to-school madness is right around the corner. It’s back to the lunch-packing grind for parents; many may be wondering what’s new in healthy options for their children?

        It’s an important question, as each lunch offers an opportunity to improve your child’s diet. These choices can make a big difference toward the daily and weekly totals of calories, fat, saturated fat, fiber, sugar, and sodium your child consumes.

        How your child eats today will have a large impact on their health throughout childhood as well as adulthood. Consuming nutritious food helps children and teens develop, grow, do well academically, and feel good about themselves. Child and teen eating disorders, obesity, dental cavities and iron-deficiency anemia can be prevented with good nutrition. 

        Twenty-five percent of all children between the ages of 2 and 18 years old are overweight according to the Centers for Disease Control and Prevention. Children who are overweight and obese have a greater risk of developing major health issues such as; high blood pressure, Type 2 diabetes, high cholesterol, joint pain, and heart disease. We need to teach our children good nutrition habits to decrease the likelihood of them becoming overweight. Helping your child choose nutrient-dense foods over empty-calorie foods, such as cookies and sodas, can help prevent childhood obesity, and provide your child with a higher quality of life.

        Parents must find a balance between packing healthy lunches and lunches their children will actually eat. Getting your child involved in preparing, choosing and packing his own lunch will make him more likely to eat it–so it’s great to let him lend a helping hand. CarbEssentials offers lots of healthy alternatives to the usual snacks you might be packing in your kids’ lunch.

        Dr. Powell’s Sneals® increase satisfaction, decrease hunger, protect muscle mass, stabilize blood sugars and insulin levels, all while increasing energy levels. A Sneal® is a single serving food that ranges between 60 to 250 calories, that is quick, convenient, portable, great tasting, and has an equal protein to carb ratio and is as lean as possible.

        So what's in your child’s lunch when they go back to school? Here are a few ideas;

         Carbessentials IPS chips

        IPS Chips

        • A chip that is so incredibly light, crispy, and delicious, you won't believe you're getting healthy egg white protein in every bite. In fact, each one-ounce serving of IPS Chips contain 7 grams of protein, the equivalent of two egg whites. How's that for a satisfying SNEAL? And with half the fat of leading fried potato chips and fewer carbs than the leading baked potato chips. IPS Chips are the first chips that you don't need to feel guilty about giving to your children. IPS Chips come in four delectable flavors that will leave your kids reaching for more! BBQ, White Cheddar, Cinnamon and Sea Salt and Black Pepper.

        Carbessentials Quest Protein Bars

        Quest Protein Bars

        • Quest protein bars were designed for anyone who cares about good nutrition and weight management. These protein packed bars are irresistible, with 20-22 grams of protein. They will keep your kids feeling full longer.

        Carbessentials Simply Snackin'

        Simply Snackin’ Jerky

        • High protein, low calorie Simply Snackin' gourmet dried meats are the preferred choice. Simply Snackin’ products deliver an experience unlike any conventional jerky bite after bite of moist, lean, savory chicken breast, beef sirloin or venison paired with flavorful mangos, apples, blueberries and other artisan ingredients. Both lean, tasty and with no MSG or trans fat.

        Carbessentials Nuero

        Nuero Drinks

        •  Each Neuro is Vegan, Gluten Free, Kosher, and offers you the best ingredients to help your body get what it needs. All at only 35 calories per bottle. It’s time to exchange those sodas and high sugary drinks for beverages that serve a specific purpose, to help you nurture your body, mind and overall well-being.



        Note: Some flavors may not be available in every size.