Chocolate Chip Mug Cake

Allison Ballina MS RD LDN


  • 1/4 C flour
  • 2 tbsp honey
  • 1/4 tsp baking powder
  • 1/2 tbsp applesauce
  • 3 tbsp low fat milk
  • 2 tbsp chocolate chips
  • 1/8 tsp vanilla extract
Mix all ingredients in a coffee mug and microwave for 1 minute.
Let cool, enjoy.

Nutrition Facts (recipe serves 2):

200 calories

40 g CHO

3 g Pro

4 g Fat

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Mozzarella Sticks


cooking spray

½ cup whole wheat bread crumbs

¼ cup grated Parmesan cheese

½ teaspoon garlic powder

½ teaspoon dried rosemary

2 large eggs

2 tablespoons whole-wheat flour

12 part-skim mozzarella sticks, cut in half crosswise

Freeze cheese sticks for 1-2 hours after cutting, prevents from melting while cooking.
Line a large baking sheet with foil and spray it with olive oil cooking spray.
Mix the bread crumbs with the cheese, garlic powder and rosemary in a bowl.
In a shallow bowl, whisk the eggs with 1 tablespoon water. Place the flour in another shallow bowl, and the breadcrumbs mixture in a third bowl.

Dip each cheese stick in flour, shake off the excess, then dip in eggs, again shaking off the excess, and finally dredge in the breadcrumbs mixture, gently pressing to coat. Use one hand for dipping in the egg mixture and one for the dry plates, to avoid a sticky mess.

Place the coated cheese sticks on the prepared baking sheet.

Preheat the oven to 400 degrees F. Lightly spray them with olive oil spray. Bake 5 minutes, turn, spray with more olive oil spray and bake 5 more minutes, until golden and crisp. Serve immediately.

zucchini sticks

Garlic and Parmesan Oven Roasted Zucchini


2 cloves garlic

2 zucchinis

2 tbsp olive oil

3/4 cup Parmesan cheese


Preheat oven to 350 degrees

Cut zucchini into wedges

In a bowl, stir olive oil and garlic

Brush the olive oil mixture over the top of the zucchini

Sprinkle tops with Parmesan cheese

Bake for 10-15 minutes, or until cheese is golden brown

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Oatmeal Bake Picture

Oatmeal Bake

Makes 6 servings, keep in refrigerator as breakfast for the week.


1 ½ cup oats

1/2 cup chopped nuts

1/2 cup dried fruit

1/4 cup seeds (any you like – sunflower, pumpkin, flax, sesame)

1 tsp cinnamon

1 tsp salt

1.25 cups skim milk

1 egg

1 tsp vanilla



Preheat oven to 350 degrees

Mix dry ingredients

Mix wet ingredients

Pour wet into dry. Stir to combine

Pour into a 9×9 baking dish either coated in cooking spray or lined with parchment

Bake for 40 minutes

Cut into 6 squares

Enjoy hot or cold!


Nutritional Info: (per serving)

27 g CHO

13 g Pro

10 g Fat

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Chili Pic

Butternut Squash & Turkey Chili


2 tablespoons olive oil

1 chopped onion

2 cloves minced garlic

1 pound ground turkey breast

1 pound butternut squash – peeled, seeded and cut into 1-inch dice

1/2 cup chicken broth

1 (4.5 ounce) can chopped green chilies

2 (14.5 ounce) cans petite diced tomatoes

1 (15 ounce) can kidney beans with liquid

1 (8 ounce) can tomato sauce

1 tablespoon chili powder

1 tablespoon ground cumin

1 teaspoon garlic salt


Heat the olive oil in a large pot over medium heat

Stir in the onion and garlic, cook and stir for 3 minutes

add the turkey, and stir until crumbly and no longer pink

Add the butternut squash, chicken broth, green chilies, tomatoes, kidney beans, hominy, and tomato sauce

Season with chili powder, cumin, and garlic salt

Bring to a simmer, then reduce heat to medium-low

cover, and simmer until the squash is tender, or about 20 minutes

Nutrition Information per serving (1 cup)

138 Calories

CHO: 18 g

Protein: 5 g

Fat: 5 g

(Recipe adapted from

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Mini Quiche Pic

Mini Quiches

Mini Quiche Pic

This recipe makes multiple servings, so this breakfast can be prepared ahead of time to serve as a quick, healthy breakfast for the whole week

Use a muffin tin to make 6 single serving sized quiches


  • 6 eggs
  • 1/2 cup fat free milk
  • ½ cup Feta
  • ½ cup spinach
  • ½ cup red pepper


Preheat oven to 350 degrees

Spray muffin tin with cooking spray

Wisk eggs, ½ cup of milk, and any additional desired seasonings

Pour mix into a muffin tin, filling it about ¾ of the way

Add about 2 tablespoons of feta and vegetables to each mini quiche, mixing them in with the egg

Bake for 20 minutes

Remove them from the pan, and store for later!


Pair each quiche with a carbohydrate source of your choice for breakfast. This can include anything, like a whole grain English muffin or toast, oats, or piece of fruit.

Note that you could also prepare this recipe in a pan with English muffins as the base, and cut it into 6 servings after it’s finished cooking.

Each mini quiche, paired with a carbohydrate source, has about:

26 g CHO

14 g Pro

6 g Fat

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Zucchini Pizza Boats

Zucchini Pizza Boats


1 Medium Zucchini

1/4 cup tomato sauce

1/4 cup reduced fat mozzarella cheese


Preheat the oven to 350 degrees.

Wash the zucchini. Cut off the ends and then slice it in half lengthwise.

Scrape out the seeds in the center of the zucchini, creating a hollow middle.

Fill the hollow centers with tomato sauce.

Top with shredded reduced-fat mozzarella cheese (may add additional toppings of your choice)

Bake in oven for approximately 30 minutes, or until zucchini is soft and cheese is golden brown

Serve warm and enjoy!

Nutritional Facts (per serving: 1/2 medium zucchini):

110 Calories

8 g Carbohydrate

4 g Fat

8 g Protein

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twice baked potatoes

Twice Baked Potatoes

Allison Ballina MS RD LDN



3 small russet potatoes

1/2 c. low-fat cottage cheese

1 large egg

1 1/2 tbsp. dill

1/2 tsp. minced garlic

2 scallions, diced

1/2 tsp. salt

1/4 tsp. pepper


Bake potatoes at 350 degrees for 35-40 minutes, or until fully cooked.

When cooked, slice potatoes in half, then scoop out center of potato, leaving skin intact.

Place contents of potato in food processor with cottage cheese, egg, scallions, dill, garlic, salt, and pepper. Pulse until well blended.

Scoop potato mixture back into potato skins, heaping over the top.

Place filled potatoes back in oven in baking dish at 400 degrees for 20-25 minutes.

Nutrition Information (per half potato):

Calories: 75


Fat: 1g

Protein: 5g

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oatmeal raisin cookies

Oatmeal Raisin Walnut Cookies

Allison Ballina MS, RD, LDN


3/4 c. whole-wheat flour

2 c. rolled oats

1 tsp. baking powder

1/2 tsp. baking soda

1/2 tsp. salt

1/2 tsp. cinnamon

2 tbsp. unsalted butter, room temperature

1/2 c. brown sugar

1 large egg

1/2 c. sugar free maple syrup

1/4 c. unsweetened applesauce

1/2 tsp. vanilla extract

1/2 c. raisins

2 oz. chopped walnuts


Pre-heat oven to 375 degrees.

Spray a baking sheet with non-stick cooking spray.

In a large bowl, mix brown sugar, egg, applesauce, vanilla, syrup, and butter with a hand mixer.

In a medium sized bowl, mix oats, flour, baking powder, baking soda, salt, and cinnamon.

Slowly add dry ingredients to wet ingredients while mixing.

After combined, stir in walnuts and raisins.

Bake in oven for 10 minutes.

Yield: 21 cookies

Nutrition Facts (per cookie):

107 calories

18g carbohydrate

2g protein

3g fat

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