Enos Chiropractic Center

06/24/2026

06/22/2026

🍋 Cooking With Your Chiropractor – Episode 82

High-Protein Lemon Meringue Roll

Craving something sweet without derailing your goals? This light and fluffy High-Protein Lemon Meringue Roll delivers dessert vibes with impressive macros. Perfect for anyone looking for a satisfying treat while staying on track!

🛒 Ingredients

Base

225 ml liquid egg whites
½ tsp cornstarch (or cream of tartar)
Dash of preferred sweetener
½ tsp vanilla extract
Pinch of salt
Lemon Cheesecake Filling

150 g plain 0% Greek yogurt
30 g light cream cheese
1 tsp lemon zest (or more to taste)
Squeeze of fresh lemon juice
Dash of sweetener
Pinch of salt

👩‍🍳 Instructions

1️⃣ Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.

2️⃣ Whip egg whites until foamy.

3️⃣ Add cornstarch and salt, then continue whipping until stiff peaks form.

4️⃣ Briefly mix in vanilla extract and sweetener.

5️⃣ Spread mixture evenly onto the prepared baking sheet.

6️⃣ Bake for 8–10 minutes, until lightly golden.

7️⃣ Turn the oven off and leave the door slightly open for about 2 minutes.

8️⃣ While cooling, mix together Greek yogurt, light cream cheese, lemon zest, lemon juice, sweetener, and salt until smooth.

9️⃣ Spread filling over the egg white base and gently roll it up.

🔟 Slice and enjoy immediately, or chill before serving for a firmer cheesecake texture.

📊 Approximate Macros (Entire Roll)

✅ 280 Calories
✅ 42g Protein
✅ 18g Carbohydrates
✅ 4g Fat

💡 High-volume protein desserts are one of the easiest ways to satisfy a sweet tooth while supporting your health and fitness goals.

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06/22/2026

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06/16/2026

🥣 Cooking With Your Chiropractor – Episode 81

High-Protein Homemade Cream Cheese (Labneh Style)

Love cream cheese but not the extra calories? This simple homemade version gives you the same rich, creamy texture with a huge protein boost and only a few ingredients!

Perfect for spreading on toast, using in recipes, adding to protein desserts, or enjoying with fruit and veggies.

🛒 Ingredients

* 500 g plain nonfat Greek yogurt (Chobani or your favorite brand)
* 2 tsp fresh lemon juice
* ¼ tsp salt

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👩‍🍳 Instructions

1️⃣ Add Greek yogurt, lemon juice, and salt to a bowl.

2️⃣ Stir until everything is thoroughly combined.

3️⃣ Line a strainer with cheesecloth, a clean kitchen towel, or several layers of paper towels.

4️⃣ Place the strainer over a bowl and pour the yogurt mixture into the lined strainer.

5️⃣ Gently weigh the mixture down with a small bowl or mug.

6️⃣ Refrigerate for approximately 24 hours to allow excess liquid to drain.

7️⃣ For an even thicker consistency, lightly press the mixture before removing it from the cloth.

8️⃣ Transfer to a container and enjoy your homemade high-protein cream cheese!

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💡 Ways to Use It

✔️ Spread on toast or rice cakes
✔️ Add to wraps and sandwiches
✔️ Use as a dip for vegetables
✔️ Mix with berries and cinnamon for dessert
✔️ Substitute for traditional cream cheese in recipes

⸻

📊 Approximate Macros (Entire Batch)

✅ 320 Calories
✅ 50g Protein
✅ 14g Carbohydrates
✅ 2g Fat

💡 Traditional cream cheese is calorie-dense and high in fat. This protein-packed alternative delivers the same creamy texture with significantly more protein and fewer calories!