Healthy Eating


Shrimp Catalan

Power of 5 test kitchen, inspired by Pamela IzquierdoShrimp Catalana

One of the most popular and classic tapas. Shrimp is sautéed in olive oil and lots of garlic (2 “must-have” ingredients in Spanish cooking)

Makes 2 servings

Prep 10 minutes

Cook 8 minutes

Total 18 minutes


  • 10-12 large shrimp – deveined, can be cooked in shell or peeled
  • 3 cloves garlic, thinly sliced
  • 1 tsp. lemon juice
  • 2 tbsp. extra virgin olive oil
  • Sea salt to taste
  • 1 tsp. chopped fresh parsley
  • 2 tbsp. extra virgin olive oil
  • 1 small red apple, peeled and cut into ¼-in. cubes (can substitute peach or pear for apple)
  • 3 tbsp. pine nuts
  • large bag of fresh baby spinach (or kale/spinach mix)
  • Sea salt to taste


  1. Sauté garlic, oil, lemon juice with shrimp; add sea salt/pepper
  2. Once cooked, add additional oil, spinach, apples and pine nuts
  3. Sauté until done & serve

Nutritional Information:

Calories 295

Carbohydrates 12g

Fiber 4g

Protein 11g

Additional notes

May be served with ¼ C cooked quinoa, black/brown rice or black baaeans


Protein Pancakes

Inspired by:  Training4Fitness, adapted in the Power of 5 test kitchenprotein pancakes

Servings 6

Prep  10 minutes

Cook 15 minutes

Total 25 minutes


  • ½ C high quality protein powder
  • ½ C almond flour (or oats)
  • ½ tsp. baking soda
  • ¼ tsp. sea salt
  • 10 drops liquid stevia (or half a banana)
  • 4 eggs
  • 1 C cottage cheese
  • ½ C low fat milk
  • 1 tbsp. coconut oil


  1. Combine the protein powder, almond flour, baking soda and salt in a medium bowl. Mix until fully combined.
  2. In a food processor combine the stevia, eggs, cottage cheese and milk. Add the dry ingredients and pulse to combine.
  3. Heat a pancake griddle over medium heat. Grease with the coconut oil, cook the batter by ¼ C scoops until bubbles form, then flip and cook the other side until golden. Serve with grass-fed butter. Enjoy!

Nutritional Information (1 serving):

Calories 311

Carbohydrate 11g

Protein 37g

Fat 12g

Fiber 2g


Egg White FrittataEgg White Fritatta

Originally inspired from Lea Michele Egg White Frittata. Adapted & Tested in the Power of 5 Test Kitchen

This is a delicious filling breakfast, brunch or any meal

Makes 2 large servings

Prep 10 minutes

Cook 10 minutes

Total 20 minutes


  • 2 tablespoons olive oil
  • 1 red pepper, chopped
  • 1 green pepper, chopped
  • 1/4 yellow onion, chopped
  • 1 teaspoon kosher salt
  • 1 teaspoon black pepper
  • 8 egg whites (either separated or in a carton)
  • 1/2 cup feta cheese, crumbled
  • 2 cups fresh spinach


  1. Preheat the oven to 375°F.
  2. In a heavy skillet, add olive oil and bring to medium-low heat.
  3. Saute onions and peppers until vegetables are tender, about 7 minutes.
  4. Sprinkle the mixture with salt and pepper.
  5. Pour egg whites into the skillet and cook for 3 minutes.
  6. Sprinkle the top with feta and spinach.
  7. Put skillet in oven and bake, uncovered, for 8 to 10 minutes. (If you use whole eggs instead of egg whites, bake at 400°F.)
  8. Loosen the edges of the Frittata with a rubber spatula, and then invert onto a plate.

Cook’s Notes

This can also be made on top of the stove, covered once you have put all the ingredients together. Your Preference!