I am excited to present Motion 4 Life’s first community cookbook! Many thanks to each of you who contributed your favorite recipes. Eating healthy can be easy, enjoyable, and tasty! Each of these dishes provides important nutrients to help you on your wellness journey. It is important to focus on portion size and food groups when making your meals. These recipes help you with just that! Each recipe has the recommended serving sizes along with food groups. I encourage you to try and modify these recipes to fit your flavor fun. Always remember that ‘All Foods Fit, Moderation is Key!’

Amanda Garant MS RD CD – March 2019


Coconut Protein Cookies

Makes 18 cookies


1.5 c shredded coconut flakes
1/2 c sunflower seeds
1/2 c high protein powder
1/4 c of honey
1 t vanilla
1 t cinnamon
2 T coconut oil
1/8 c water



Preheat oven to 300 degrees.

Roughly chop sunflower seeds (or other nuts) in the blender until broken up into chunks.

Place all ingredients into a bowl and stir together. If it is to crumbly add 1T coconut oil.

Scoop cookies onto a cookie tray.

Gently press cookies flat.

Bake for 15 minutes.


Meal Plan Counts

1 cookie = 1 protein & 1 fat/oil


Shared By:

Heidi – A fun easy way to get more protein!


Salted Caramel Brownies

Makes 24 small brownies


1/2 lb. (2 sticks) unsalted butter
8 oz plus 6 oz Hershey’s semisweet chocolate chips
3 oz unsweetened chocolate
3 extra- large eggs
1 1/2 T instant coffee granules (such as Nescafe’)
1 T pure vanilla extract
1 c plus 2 T sugar
1/2 c plus 2 T all-purpose flour, divided
1 1/2 t baking powder
1/2 t kosher salt
5 to 6 oz good caramel sauce (such as Fran’s)
2 to 3 t flaked sea salt



Heat oven to 350 degrees.  Butter and flour a 9x12x1 ½- inch baking pan.

Melt butter, 8 oz of the chocolate chips and the unsweetened chocolate together in a medium bowl set over simmering water.  Allow to cool for 15 minutes.  In a large bowl, stir (do not beat) together eggs, coffee, vanilla, caramel, and sugar.  Stir chocolate mixture into egg mixture and allow to cool to room temperature.

In a medium bowl, sift together 1/2 c of the flour, the baking powder and salt and add to chocolate mixture.  Toss remaining 6 oz chocolate chips and remaining 2 T flour in a medium bowl and add to chocolate mixture.  Spread evenly in prepared pan.

Bake at 350 degrees for 35 minutes, until a toothpick comes out clean.  Don’t overbake!


Meal Plan Counts

1 brownie = 1 grain & 1 fat/oil


Shared By:

Sue T = A wonderful dessert that everyone will enjoy!


Frosted Carrot Drops

Makes 3.5 dozen cookies



3/4 c sugar
1/2 c margarine or butter, softened
1 t vanilla
1 egg
1 3/4 c all-purpose flour
1 t baking powder
1 c finely shredded carrots
1/2 c chopped walnuts or pecans
1/2 c raisins


1 c powdered sugar
1 t grated orange peel, if desired
3 to 5 t orange juice



Heat oven to 350 degrees.  In a large bowl, beat sugar and margarine until light and fluffy.  Add vanilla and egg; blend well.  Lightly spoon flour into measuring cup; level off.  Stir in flour and baking powder; mix well.  Stir in carrots, walnuts and raisins.  Drop dough by teaspoonfuls 2 inches apart onto ungreased cookie sheets.  Bake at 350 degrees for 10 to 15 minutes or until edges are light golden brown.  Remove from cookie sheets; cool completely.

In small bowl, combine powdered sugar, orange peel and enough orange juice for desired spreading consistency; mix well.  Frost the cooled cookies.

Meal Plan Counts

1 cookie = 1 grain & 1 fat/oil


Shared By:

Sue T – A different kind of cookie to make at Christmas time.


Cranberry Orange Scones

Makes 8 scones


2 c flour
1 T sugar
2 t baking powder
1/2 t salt
1/4 c butter or margarine
1/2 c heavy cream
1 egg
1 c Craisins Sweetened Dried Cranberries
2 t orange zest
Sugar for sprinkling



Preheat oven to 425 degrees.  Grease a cookie sheet.

Combine dry ingredients in a large mixing bowl.  Work butter into the dry ingredients with a pastry blender or fork until butter is the size of small peas.  Add remaining ingredients, except sugar, mixing just until dry ingredients are moist.

Turn dough onto a lightly floured surface and gather into a ball.  Pat into a circle 3/4 -inch thick; cut into 8 wedges.  Place on cookie sheet.  Sprinkle with sugar.

Bake 12 minutes or until golden brown.


Meal Plan Counts

1 scone = 2 grains & 2 fat/oils


Shared By:

Sue T = Wonderful breakfast or brunch recipe.

Thanks for enjoying our 9 part recipe blog series! Be sure to follow us on social media for more recipes to come! #newfoodfriday



Amanda Garant 

Registered Dietitian 

Motion 4 Life Fitness




Submit a Comment

Your email address will not be published. Required fields are marked *


Submit a Comment

Your email address will not be published. Required fields are marked *

Keep in touch!

Join our mailing list for information on classes, memberships and special events.


7 am – 7:30pm

Sat     8 am – 12 pm



14801 Market Center Drive
Suite 100, Carmel, IN 46033

(148th & Gray Road, Carmel / Westfield)

Pin It on Pinterest