Spaghetti and Squash Family Recipe



My Healthy Version of Spaghetti done with Spaghetti Squash bowl

I will have to say this is a household favorite and one of my personal ones.  I have always had a life affair with Spaghetti and this one is amazing considering we wont be adding a bunch of cheese to the top or any noodles at all!  I have been perfecting this one for years!
First of what you will need:

- 4-5 -1lb packages of extra lean ground beef
- 1 whole head of celery
- 1- 2 onions depending on size
- 3 jars of Classico (roasted red pepper) Its the only one without sugar!
- 2 cans of Huntz tomato paste with garlic. mmmm garlic
- 2 cans of mushrooms (if your spouse will let you)
- 2 to 5 giant hand fulls of spinach (optional)(get those greens)
- 1 red pepper (doesnt really which colour)
- 2 green pepper 
- 5 gloves of garlic
- 1 tablespoon of basil
- 1 tablespoon of oregano 
- 1 tsp of paprika 
- salt to taste
- 2 to 4 spaghetti squashes depending on people serving

So this is the easy part:

This can make at least 2 dinners for 4 people.


Step One:
Pre cook beef in pan on stove top until cooked.  I like to rinse all the fat off in a strainer in the sink.  Then add to pot

Step Two:
Then chop veggies add to pot.

Step Three:
Add all sauces including jars and cans of tomato paste.  Stir.

Step 4:  
Add all spices and stir.

Let cook together for 3- 4 hours on high on slow cooker or stove top for medium heat slightly covered until veggies are cooked.

Step 5:
Chop Spagetti Squash in half and remove all seeds.  Lightly oil with olive oil.  Sprinkle a little cinnamon, salt and pepper.  Cook in oven at 350 degrees (c) approximately 25 to 35 mins or until soft.   

Please enjoy and if you try it please Take a photo and  post on instagram and use hashtag #bodytemporecipe   !!!!



March 14, 2018 by Erin Crawford

Healthy Version of Rich Fudgey Brownies



My Healthy Version of Chocolate brownies!

Ok... I dont want to toot my own horn but dang these are soo good!!  I can say i have had many fails in the kitchen and this recipe is so far from it.  Not only is it super easy to make but its fast!  I will say this is what I consider a sometime snack.  What I mean by that is that this is a great way to treat and not feel heavy or bloated.  
First of what you will need:


  • 1 can of black beans (14oz)
  • ½ cup honey
  • ¾ cup chocolate chips of choice
  • ¼ teaspoon of baking powder
  • 1 teaspoon of vanilla extract
  • ½ cup of quick oats
  • ¼ teaspoon of salt
  • ¼ cup of coconut oil
  • 2 tablespoons of cocoa powder
  • 1.5 scoops of magnum Quattro salted caramel protein and 1.5 scoops of magnum chocolate love protein (or just 3 scoops of either).

So this is the easy part:

Up to 12 brownies


Cook time:
15 – 18mins in oven at 250°C
Place all ingredients in food processor and blend for 2-3 minutes. Place in 8 x 8 greased pan. Or until well blended!  You want this to be super smooth texture.

Place into pre heated oven for 15 to 18 mins.  They will still be super soft and look super soft in middle.  Place in fridge for up to 8 hours to firm up and viola!  The most rich and fudgey tasting brownies.

Please enjoy and if you try it please Take a photo and  post on instagram and use hashtag #bodytemporecipe   !!!!

Thank you so much for Reading!

Healthy Mug Protein Carrot Cake~Gluten Free



This is to date one of the most moist and Healthy cakes I have created to date! ENJOY!

What you will need:

Cake base:

-2 tbs of whipped sweet potatoes (doesnt have to be fresh i use my plain left overs in fridge)

-1 egg white or 3 tbs of egg whites

- 1/8 of a shredded carrot on cheese grater

-1/2 tsp of baking powder

-1/2- 3/4 scoop of vanilla protein powder (Magnum Quattro Vanilla protein powder for best result)

-1 tsp of cinnamon or to taste



Whip the potatoes with fork in large based mug (i use starbucks city mugs) with egg whites until smooth.  Now add in Magnum protein powder, Cinnamon, baking powder until blended.  Now you can add in your carrot (just as much as you like).

Place in microwave for 120 seconds.  Check and then depending on your microwave place back in for another 45 seconds.


1/2 scoop of Magnum Quattro Vanilla mix in with a tsp of coconut oil and a dash of cinnamon.  If too thick ad like 2 drops of water.  Mix.  then top!


Easy peasy!  ENJOY!


Please share with your Friends xo





Coconut Lime Kale Chips


1 full head of kale

2 tbsp of coconut oil melted

1/4 of squeezed lime

salt lightly

pepper lightly


Directions: Turn on oven at 350 degrees. Remove kale stems and cut kale into approx. 1.5 - 2 inch squares, then put the kale in bowl and mix with rest of ingredients until they are covered.  Lay them flat on cookie sheets but not in a pile.  Usually one batch will take two cookie sheets.  Bake them for approx. 15-20mins until they are crisp.

October 16, 2015 by Erin Crawford

Turkey Loaf Gluten Free

Turkey Loaf

Gluten free/ wheat free




2 pounds of ground turkey

¼ coconut flour

2 cups of finely chopped spinach

1 carrot grated with cheese grater

1 medium size onion grated with chees grater

2 tablespoons of psyllium powder

handful of dehydrated garlic slices

½ cup eggwhites

2 tablespoons of basil

1 teaspoon of sea salt

Couple of twists of fresh ground pepper

Directions: Pre heat oven to 400 degrees. Mix all ingredients thoroughly. Then place mixture in an 8”x8” glass pyrex dish (1.9L). Place in oven for 30 to 40 mins.
October 16, 2015 by Erin Crawford

Magnum Quattro Protein Icecream

This Recipe is a simple but great tasting one and without dairy or gluten.



1 cup water

2 scoops Vanilla or chocolate Quattro protein

2.5 cups strawberries

one scoop of magnum greens (optional)

progressive fish oils for an orange tang (optional)


Blend! Makes two giant bowls for you and a friend!

October 14, 2015 by Erin Crawford

Quattro Protein Coconut chocolate cookies



Pre heat oven to 375 degrees F


1 cup sifted coconut flour

1/2 cup coconut oil

3/4 cup egg whites

1/2 cup of semi sweet dark chocolate chips

1 1/2 cup unsweetened shredded coconut

1 tablespoon pure vanilla

1/4 pink h. Salt

2 scoops Magnums Quattro vanilla protein.

Bake at 375f degrees@for 10-15mins. 

Instructions: Mix all wet ingridents and then add in protein. Mix all together them add in shredded coconut and chocolate chips. Slowly incorporate the coconut flour.  Use a tablespoon to make balls and flatten with fork and place in oven for 10 to 15 mins.


Enjoy these tasty treats!

October 14, 2015 by Erin Crawford

PROTEIN Pumpkin Pie

Protein Pumpkin Pie:


If you love pumpkin pie I guarantee you will love this PROTEIN packed pie.

Pre heat oven to 375 degrees F




2 tablespoons coconut oil (heaping)

¾ cup ground almond meal

2-3 tablespoons of coconut flour

stevia to taste.


Directions: Mix all ingredients in a bowl to make a paste. If too loose add a bit more of the coconut flour. Place in bottom of pie pan and bring up the edges of pan. Place in oven at 375 degrees F for 8-10mins. Until lightly browned. Be careful with coconut flour as it burns FAST.


Pie Filling:

1.5 cups Almond milk

1 tsp cinnamon

1 tsp of nutmeg

¼ tsp of salt

¾ can of pumpkin puree (preferred BPA Free liner can and organic)

4 scoops of Magnum Quattro protein powder vanilla

6 tablespoons of egg whites (beat to fluff)

Stevia to taste.



In a saucepan add milk, cinnamon, and nutmeg. Bring to a boil. Remove from heat and put in mixing bowl. Stir in pumpkin until blended. Then add protein powder and eggs until combined and not lumps. At this point you may add in stevia if necessary. (I don’t use it but if not sweet enough add). Place the filling in pie pan on top of crust. Then place in oven and bake for 20mins or until pumpkin filling has set. Should be firm to touch within reason. I tend to leave the center a little soft. Prevents over cooking and completes baking when resting. Cool and portion and/ or store in fridge.


Enjoy this amazing dish :)

October 07, 2015 by Erin Crawford

Protein Pancakes


  • 12 tablespoons of egg whites(beat two mins)
  • 2 tablespoons Vanilla
  • 1cup water mixed with any Magnum protein Flavor.



  1. mix all wet ingredients.
  2. then add in this mixture of dry:
    • 1/2 cup coconut flour
    • 1/2 teaspoon of baking soda
    • 2-3 packets of stevia to taste
    • 1/2 teaspoon of salt


February 26, 2015 by Erin Crawford

Chocolate Peanut Butter Protein Bars

Makes 10 servings


  • 10 scoops of vanilla or chocolate protein powder
  • 10 tablespoons of ground flax seeds
  • 10 teaspoons of sesame seeds
  • 10 teaspoons of ground chia seeds
  • 1 cup of coconut flour
  • ½ cup organic cocoa powder
  • 3 tablespoons vanilla extract
  • 1 can of pumpkin puree (100% pure pumpkin)
  • 1 cup of crunchy peanut butter
  • 2 cups of water ( start with one cup and then add more if necessary - we want the consistency very thick)


  1. Mix all dry ingredients in bowl. 
  2. Add rest of wet ingredients.
  3. Mix until all the lumps are nice and smooth.
  4. Place in large baking pan with one layer of saran wrap on bottom.  Place finished mixed dough in center.  T
  5. Take another large piece of saran wrap in over top and then begin to evenly spread the dough across.  If you want add lightly almond slivers on top. 
  6. Place in Freezer for 5 hours and continue to store.  Use as needed.


February 26, 2015 by Erin Crawford