Big Jon Fitness

Sweet Potato Chips

5 oz. sweet potato (or whatever oz. are on your menu)

sea salt to taste

Cooking Directions

1. Preheat oven to 300 degrees

2. Slice potato thin with a mandolin slicer.

3. Arrange slices individually on parchment paper, sprinkle with sea salt.

4. Bake for 10-30 minutes until chips are curling and almost all dried out. They will start to

curl up. When they are done they will be slightly wet but will dry out as they cool. Allow

chips to cool on baking sheet or cooling rack. Store in air tight container.

Cauliflower Popcorn

1 head cauliflower or 1 head equal amount of pre-cut commercially prepped cauliflower

4 tablespoons olive oil

1 teaspoon salt, to taste

Cooking Directions

1. Preheat oven to 425 degrees.

2. Trim the head of cauliflower, discarding the core and thick stems; cut florets into pieces about

the size of ping-pong balls.

3. In a large bowl, combine the olive oil and salt, whisk, then add the cauliflower pieces and toss


4. Line a baking sheet with parchment for easy cleanup (you can skip that, if you don’t have any)

then spread the cauliflower pieces on the sheet and roast for 1 hour, turning 3 or 4 times, until

most of each piece has turned golden brown.

5. (The browner the cauliflower pieces turn, the more caramelization occurs and the sweeter

they’ll taste).

Protein Mug Cake

1 scoop protein

1 egg white

1 tbs unsweetened cocoa powder

1/4 tsp baking powder

2 tsp all natural peanut butter

2 tbs unsweetened almond milk

1 pkt stevia

3 tbs Chobani plain Greek yogurt

stevia to taste

1/2 tsp vanilla

Cooked Directions

1. In a bowl, or mug, mix protein, egg white, baking powder, almond milk, peanut butter,

stevia, and vanilla together until well blended.

2. Microwave mixture for 45-60 seconds.

3. For frosting, mix Greek yogurt, stevia and vanilla together. And garnish atop cake.

Protein Balls

3/4 scoop whey protein isolate

1/2 tbs natural peanut butter

1/3 c oatmeal

1/2 tsp vanilla

water as needed

Cooking Directions

1. In a small bowl, add all ingredients (minus water) and mix well will a spoon or fork.

2. Once all ingredients are well blended, add tsp of water and mix well. (if mix is not all

incorporated add additional tsp of water) Note: Mix is supposed to be just moist enough to

incorporate all ingredients.

3. Form mix into bite size balls, and store in freezer for at least 20 min. (but no longer than 1

week.) and enjoy!

Yogurt & Berries/Banana

3/4 c Chobani plain Greek yogurt

1 1/2 oz almonds

4 oz banana OR 6 oz blueberries

stevia to taste

Cooking Directions

1. Mix Greek yogurt, frozen fruit, ½ tsp of vanilla extract and 1 tsp of stevia in a bullet/ mini

food processor/blender until fully blended.

OR 2. Mix ½ tsp of vanilla extract and 1 tsp of stevia with 8oz of Greek yogurt. Garnish with fruit

and chopped almonds, and enjoy like a parfait!

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