Personal Trainer Recipe- Pumpkin Protein Muffins

Lee’s Summit fitness friends, here is a healthy recipe for Pumpkin Protein Muffins.  Life Transformations Personal Trainer, Molly Wichman, in Lee’s Summit, share clean eating tips.  Enjoy as a complete meal on the go.  Make ahead and grab and go.  Need to travel, place some premade Pumpkin Protein Muffins in the freezer to take to your destination.  By the time you get there, they should still be cold.  Don’t give up on your goals when out of town or on the go…just plan ahead.

Pumpkin Protein Muffins


2 Cups Oat or wheat flourmolly wichman fitness pumpkin protein muffins

4 Scoops vanilla whey protein

1 tsp Baking Soda

1 tsp Baking Powder

1/2 tsp Salt

6 tsp Ground Cinnamon

1 tsp Nutmeg

1/2 Cup Sugar Free Syrup or agave


1 Cup Unsweetened Vanilla Almond Milk

2 tsp Vanilla Extract

1/2 Cup Liquid Egg Whites or

4 oz Unsweetened Applesauce

15 oz of 100% Pure Pumpkin


Preheat oven to 350. Spray 2 muffin pans with non-stick spray. Mix dry ingredients in one bowl and wet ingredients in a separate bowl. Combine and mix well. Distribute batter evenly into 21 separate muffins. Bake for about 30 minutes.

Trainer Tip-Super Bowl Party

Lee’s Summit fitness friends, here are some tips to survive a Super Bowl Party.  Life Transformations Personal Trainer, Molly Wichman, shares clean eating tips below.

Are you ready for the big game?  You don’t have to let the big game take out your waistline.  Enjoy the game and spending time with friends while eating healthy and tasty foods.

Game food is usually greasy or salty or sweet…but pretty tasty.  Plan ahead and put out or take some healthy food for your friends and family.

There is always the classic veggie tray, fruit tray, wheat crackers, low fat cheese, mixed nuts, and celery boats.  But, here are some different recipes to spice up your Game Day food.  So go cheer on your favorite team and enjoy some tasty food!

Spinach Dip with Pine Nuts


  • 1 cup Greek-style plain nonfat yogurt life transformations personal training healthy recipe1
  • 2 tablespoons extra-virgin olive oil
  • 1/4 cup pine nuts
  • 1/2 small sweet onion, minced
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon pure chili powder
  • Pinch of cayenne
  • One 10-ounce package frozen whole-leaf spinach, thawed
  • Salt


  1. Scoop the yogurt into a paper towel-lined strainer set over a bowl. Let stand at room temperature for 30 minutes. You should end up with a 1/2 cup yogurt.
  2. Meanwhile, heat the olive oil in a small skillet. Add the pine nuts and minced onion and cook over high heat, stirring frequently, until the onion is softened and lightly browned and the pine nuts are golden, 4 to 5 minutes. Add the cumin, coriander, chili powder and cayenne and cook, stirring, for 1 minute. Scrape into a bowl.
  3. Using your hands to squeeze the spinach until very dry, then coarsely chop it and discard any stringy pieces. Stir the spinach and yogurt into the onion mixture and season with salt.

Serve With

Toasted baguette slices, wheat crackers or pita bread, fresh vegetables, or use as a condiment for chicken breast.

Adapted from


Turkey and Bean Chili


1 cup prechopped red onionlife transformations personal training healthy recipe11

1/3 cup chopped seeded green pepper

1 teaspoon  minced garlic

1 1/4 pounds ground turkey

1 tablespoon chili powder

2 tablespoons tomato paste

2 teaspoons dried oregano

1 teaspoon ground cumin

1/4 teaspoon salt

1/4 teaspoon black pepper

1 (19-ounce) can cannellini beans, rinsed and drained

1 (14.5-ounce) can diced tomatoes, undrained

1 (14-ounce) can fat-free, lower-sodium chicken broth

1/2 cup chopped fresh cilantro


  1. Heat a large saucepan over medium heat. Add first 4 ingredients; cook for 6 minutes or until turkey is done, stirring frequently to crumble. Stir in chili powder and next 8 ingredients (through broth); bring to a boil. Reduce heat, and simmer 10 minutes. Stir in cilantro.

Recipe adapted from


Turkey Cucumber Roll up

  • 3 medium cucumbers (each will yield about 6 slices)life transformations personal training healthy recipe141
  • ¼ cup store-bought basil pesto
  • 6 slices low fat Mozzarella Slices, cut into ½ inch strips
  • 6 oz deli smoked turkey breast, shredded
  • 1 bell pepper, thinly sliced into matchsticks
  • 1/2 cup spinach, shredded
  • salt and pepper, for seasoning

  1. Slice the cucumbers lengthwise on a mandoline at about a 2mm setting. If you don’t have a mandoline, you can always use a vegetable peeler. Place the cucumber slices on parchment paper and pat dry with a paper towel.
  2. Spread about 1 teaspoon of pesto on each cucumber, then evenly distribute cheese, turkey, bell pepper and spinach on each. Sprinkle with a little salt and black pepper. Roll up and place seam down. If you want an even nicer presentation, you can stick a toothpick in the middle for easy appetizers! Serve with extra pesto or sauce of choice. Makes about 18 rolls.

Adapted from


Trainer Recipe- Mixed Berry Crumble

Molly Wichman IFBB Fitness Pro and Life Transformations Personal Trainer in Lee’s Summit, MO loves to share healthy recipes for  clients and the  community.  Try out this tasty recipe for Mixed Berry Crumble.    Involve the kiddos and let them help make and eat these treats. Yummy

Mixed Berry Crumble


6 cups mixed berries (fresh or frozen)


Toppingmolly wichman fitness mixed berry crumble healthy recipe

1 ½ cups Old Fashion Oatmeal

1/2 cup whole wheat flour

1/4 cup ground flax

1/4 cup sugar substitute

2 tsp cinnamon

3 Tbsp. melted coconut oil



Preheat oven to 350 degrees. Place fruit in 9 x13 pan, set aside. In a large bowl combine all topping ingredients until everything is moistened with coconut oil. Evenly distribute mixture on top of fruit Place pan uncovered in the oven and bake for about 60 mins or until bubbling and the top is golden brown.


Enjoy warm with a dollop of vanilla Greek yogurt.

Makes 6 servings




Trainer Recipe- Salmon with Asparagus

Molly Wichman IFBB Fitness Pro and Life Transformations Personal Trainer in Lee’s Summit, MO loves to share healthy recipes for  clients and the  community.  Try out this tasty recipe for  Roasted Salmon with Asparagus.    This is great for a healthy dinner.

Roasted Salmon with Asparagus


1 1/2 lbs salmon fillet (4 servings)molly wichman fitness roasted salmon with asparagus healthy recipe

1 lb red, yellow, orange peppers chopped

1 lb asparagus (slice in 2 inch pieces)

2 large shallots (thinly sliced crosswise)

2 minced garlic cloves

1/2 c plain Greek yogurt

2 tbs tarragon

1/2 lemon

Olive oil for drizzling



Preheat oven to 425. Place peppers, asparagus, and shallots in large baking dish. Drizzle with oil, toss with hands to coat. Place salmon on top of vegetables. Drizzle salmon with olive oil and rub with garlic. Sprinkle with salt and pepper. Roast until salmon is just opaque in center (18-20 min).


While salmon and vegetables cook, combine tarragon and mayonnaise in a small bowl. Squeeze 1 tsp lemon juice into a bowl and mix well.


To serve divide vegetables on 4 plates, place a piece of salmon on each plate, top with tarragon mayonnaise and serve immediately.





Trainer Recipe – Baked Chicken Nuggets

Molly Wichman IFBB Fitness Pro and Personal Trainer in Lee’s Summit, MO love to share healty recipes for  clients and the  community.  Try out this tasty recipe for Homemade Baked Chicken Nuggets for a family dinner.  They will pair great with sweet potato fries and green beans.   This is a kid approved recipe. Yummy!
Homemade Baked Chicken Nuggets
Serves: 4-6
  • 1 Large Chicken Breast (bolied or baked, don’t overcook or chicken will be dry)molly wichman fitness recipe
  • 1 egg
  • ½ cup parmesan cheese (optional)
  • bread crumbs (or ground oatmeal)
  • Salt and pepper to taste
  1. Preheat oven to 375 degrees
  2. Place the cooked chicken breasts, egg and some salt in a high speed blender or food processor. Blend or pulse until smooth.
  3. In a separate large bowl, place the bread crumbs.
  4. If you want to add more flavor use some Parmesan cheese mixed with the bread crumbs. It works really well and the nuggets come out so delicious!
  5. You can add extra spices to the bread crumbs.
  6. Take out some of the blended chicken and form about 1 tablespoon of chicken mixture into a ball with your hands. If need, mix it using just a little bit of the bread crumbs to nicely form the ball. Or make fun shapes with cookie cutters. Finally roll them in the bread crumbs mix.
  7. Place on cookie sheet on top of greased parchment paper and bake at 375 for about 10 minutes, turning half way though if you want both sides crispy. Make sure you don’t bake for longer or they will come out dy.
  8. Serve with your favorite dip.
  9. You can also freeze and save some for later (before baking them)

Recipe adapted from

Baked Oatmeal Recipe

Life Transformations Personal Trainers in Lee’s Summit love to share healty recipes for clients and our community.  Try out this tasty recipe to warm up your morning or for a hearty snack.  Pair with some protein (eggs, lean ham, or whey protein) for a complete meal.  Baked oatmeal is a must try recipe!

Baked Oatmeal Banana Breadlife transformations personal training lees summit

  • 1/2 cup rolled oats
  • 3 tbsp mashed banana
  • 1tsp cinnamon
  • 3 tbsp water
  • Pinch of sugar free sweetener

Preheat oven to 380 degrees. Combine dry ingredients, then mix in wet. Pour into a greased small baking pan, mini loaf pan, or 1-cup ramekin Cook for 15-20 minutes, or more until it’s firm. Set your oven to broil for 5 more minutes to give it a crisp top.

Other Flavor Options (replace banana and cinnamon with the following)

3 tbsp pumpkin, 1tsp pumpkin pie spice

3 tbsp mashed banana, 1tbsp cocoa powder

2 tbsp mashed banana, 1tbsp peanut butter, 1tbsp cocoa powder

3 tbsp natural apple sauce, 1 tsp cinnamon

3 tbsp mashed strawberries, 1tsp vanilla extract

3 tbsp blueberries, 1tsp vanilla extract

Molly Wichman Fitness Baked Oatmeal

Super Healthy Carrot Cake Waffles

Molly Wichman IFBB Fitness Pro is a fan of easy healthy recipes.  Change up your breakfast with some Super Healthy Carrot Cake Waffles paired with some screambled eggs for a healthy breakfast.  Try this recipe and let me know what you think.


Super Healthy Carrot Cake Waffles


(Makes 2 waffles)


◾1/2 cup flour (oat flour, almond flour, coconut flour, whole wheat flour, or plain white flour)Molly Wichman Carrot Waffles

◾1/2 tsp cinnamon

◾1/4 tsp salt

◾1/4 tsp baking soda

◾1 tsp baking powder

◾pinch stevia extract, or 2 tbsp agave or pure maple syrup

◾1/4 cup shredded carrot (32g)

◾1/3 cup milk of choice (decrease by 2tbsp if using the agave/syrup) (80g is 1/3c)

◾1 tbsp more milk of choice or 1 tbsp oil (15g)

◾1 tsp pure vanilla extract (4g)


Combine first 6 ingredients in a mixing bowl, and stir well. In a separate bowl, combine remaining ingredients. Grease your waffle maker, with oil or oil spray (be sure to grease well if using the oil-free version), then let it preheat. Pour wet ingredients into dry, and stir to make a batter. When the iron is hot, pour half the batter into the center of the iron, and close the lid. (My machine has a light that goes out when the waffle is ready. Don’t lift the lid before the waffle is finished cooking.)


Ideas for topping…if needed:  Sugar free syrup or protein glaze (mix a ¼ scoop whey, and drops of water to make a glaze mixture).


Adapted from Chocolate Covered Katie March 22, 2013

Protein Strawberry Ice Cream

Life Transformations Fitness Owners, Robert and Molly Wichman, are always fans of healthy high protein recipes.  Check out this Protein Strawberry Ice Cream (courtsey of the Metabolic Nutrition Cook Book) for you and your family.  Easy to make and serve up as a healthy, tasty Summer treat.

Strawberry Ice Cream

Using Protizyme Strawberry Crème


1 scoop Protizyme Strawberry Crème

¼ cup strawberries

1 cup Chobani Plain Greek Yogurt


Place all ingredients in a bowl and blend. Place blended mixture in the freezer for an hour. After freezing ice cream for an hour, take it out, give it a mix with a spoon and enjoy.

Makes 2 servings. Per Serving:

Calories: 133           Protein: 24g             Carbs: 7g Fat: 1g

Molly Wichman Fitness Strawberry Ice Cream.jpg


Easy Protein Cheesecake Bites

If you need a healthy treat, try this healthy and easy recipe.  It is possible to eat healthy and enjoy your food.  Check out my other healthy eating recipes on my blog or at  I enjoy sharing quick and easy recipes for fitness fans and friends.  If you are in the Kansas City area, be sure to attend my Basic Healthy Eating Seminar on Saturday, May 24th 10:00am-11:00am at Life Transformations Fitness in Lee’s Summit, MO.

Easy Protein Cheesecake Bites

Serves about 6


For the crustEasy Protein Cheesecake Bites

  • 1 cup graham cracker crumbs (I used chocolate)

3 tablespoons ghee (clarified butter) or regular butter, melted

For the cheesecake filling

  • 2 cups plain nonfat Greek yogurt
  • 1 teaspoon pure vanilla extract
  • 10-15 drops liquid stevia (you can substitute a sweetener of choice such as Truvia, agave, honey or coconut sugar)
  • 2 scoops peanut butter protein powder
    • 2 eggs


Preheat oven to 325 degrees F. Line a muffin tin with cupcake liners and set aside.

In a bowl, add the graham cracker crumbs and melted ghee or butter and mix well.

Divide the crumbs between each of the muffin cups. Press down firmly to form a crust.

In a food processor, add all of the ingredients for the cheesecake filling. Blend on high until smooth and creamy.

Fill each muffin cup with the cheesecake filling. Bake the cheesecakes for about 35 minutes or until the center of the cheesecakes are set.

Remove from the oven and allow to cool. Once cooled, transfer the cheesecakes to the refrigerator and chill for 2 hours.

Serve with fresh fruit or desired toppings

*Recipe from


Semi Healthy Thanksgiving


 Thanksgiving is TOMORROW!  Last minute planning calls for checking out my Pinterest boards for a semi-healthy Thanksgiving recipe that everyone will enjoy.  I came across Almond Green Beans.  This recipe will avoid all the unwanted calories of a traditional Green Bean Casserole, but still have plenty of bold flavors.  Check this out and maybe it will end up on your Thanksgiving table.  Happy Thanksgiving to all!

Almond Green Beans

 Almond Green Beans

THIS simple, quick way of preparing beans makes it an easy recipe to turn to at the last minute. Cooking the beans in the basic ingredients results in a flavorful, impressive side dish.

6 ServingsPrep/Total Time: 25 min.


  • 1/4 cup butter, cubed
  • 1-1/4 teaspoons chicken bouillon granules
  • 1/4 teaspoon celery seed
  • 1/8 teaspoon pepper
  • 1-1/4 pounds fresh green beans, trimmed
  • 1-1/4 teaspoons soy sauce
  • 1/2 cup Diamond of California Slivered Almonds, toasted


  • In a large skillet, melt butter; add the bouillon, celery seed and
  • pepper. Stir in the beans. Cover and cook over medium heat for 9-11
  • minutes or until crisp-tender, stirring occasionally. Stir in soy
  • sauce and almonds. Yield: 6 servings.
Nutritional Facts: 3/4 cup equals 150 calories, 12 g fat (5 g saturated fat), 20 mg cholesterol, 298 mg sodium, 9 g carbohydrate, 4 g fiber, 4 g protein.