Archives for the month of: July, 2013

Yup, this happened today..healthy coffee cake with protein! Thick, moist and sweet! The crumble on top and within the cake add a slight crunch and the pop of juice from the fresh blueberries sweeten each bite 💙 Enjoy a slice with a big cup-o-joe and your day will be complete I promise 😉

Blueberry Protein Coffee Cake
1⃣Mix dry
1c oat flour
1/4c buckwheat flour
1/4c coconut flour
1/4c arrowroot powder
1scoop vanilla whey protein powder
1scoop vanilla sun warrior
2t baking powder
1t cinnamon
1/4c baking stevia
1/2t salt
2⃣Combine wet then mix with dry
1c almond milk
1/2c greek yogurt
1/4c honey
1/4c coconut oil
1 egg
1t vanilla extract
1t coffee extract
3⃣Pour half batter into greased 8×8 pan
4⃣Layer with 1c blueberries and 1/2 of the crumble (see below for recipe)
5⃣Pour on the rest of the batter then top with 1/2c blueberries and the rest if the crumble
6⃣Bake at 350F for 30 min or until toothpick comes out cleaned when poked, let rest for 15 min then enjoy with a cup-o-joe!

1⃣Toast in small sauce pan
1/4c pecans
1/4c sliced almonds
1/4c dedicated coconut
2⃣Add in, stir and turn off heat when combined and melted
1/4c almond milk
1T coconut flour
1T coconut butter
2T honey
2T coconut oil
1/2t cinnamon
1/2t salt
3⃣See cake instructions 4-6 for what to do with this


This recipe is dedicated to my mother. My favorite cookie growing up was her butter rum cookies. She didn’t make them very often, but when she did I would eat a ton of them. They were a sweet, soft cookie with a butter pecan, rum topping…so, so yummy. That is where this recipe is inspired from and I think I achieved no-bake protein cookie greatness!

Toasted butter pecan rum no bake protein cookies
1⃣Combine dry:
🔹2scoops vanilla whey
🔹2 scoops vanilla sun warrior
🔹1/4c oat bran
🔹2T oat flour
🔹1t stevia
🔹1/2t cinnamon
2⃣Heat wet then mix with dry:
🔹1/4c coconut milk
🔹2T coconut oil
🔹1T honey
🔹1t vanilla extract
🔹1t rum extract
🔹1t butter extract
3⃣Roll batter into balls, place on parchment paper and flatten with back of spoon

1⃣Heat in mug:
🔹2T coconut butter
🔹1T raw creamed honey
🔹1T coconut milk
🔹1t stevia
🔹1/2t vanilla extract
🔹1/2t rum extract
🔹1/2t butter extract
2⃣Place in small ziplock, cut the corner and pipe onto cookies
3⃣Top with 1/3c toasted pecans

This light salad is protein-packed with chicken and flavor-packed with dried cranberries, celery, walnuts and a greek yogurt based dressing. It is a super easy, throw together dinner that never fails. We usually serve it over a bed of spinach or in a wrap. This is a cleaner version of a recipe that came from my mother-in-law.💜

Summer Chicken Salad
1⃣Mix dressing in bowl:
🔹1/3c greek yogurt
🔹1T mustard
🔹1T honey (optional)
🔹S&p as desired
2⃣Add in solids, stir to combine
🔹 can chicken or 1c cooked and shredded
🔹1 celery stalks diced
🔹1/2 onion diced (optional)
🔹1/4c walnuts
🔹1/4c craisins
3⃣Serve by itself, as a salad, on bread, with crackers or in a wrap. All ways are delicious!

Peanut butter + chocolate = the best combo of all time of course! The hubby and I recently went out to eat and there was a naughty peanut butter pie with a chocolate crust on the menu that looked to die for…started racking my brain right then and there. Last night I whipped this baby together and oh my it has to be as good, if not better than the naughty version….seriously as good as it looks👌❤Chocolate-peanut butter heaven and so easy to make!

Peanut Butter Protein Pie with a Choco-Coco Drizzle
1⃣Heat in small bowl
🔹1/4c coconut oil
🔹1/4c peanut butter
🔹1/8c honey
2⃣Add dry to heated wet
🔹1/4c oat bran
🔹1/8c cocoa powder
🔹3 scoops chocolate protein powder
3⃣Press into pie tin and place in freezer while making filling

1⃣Combine in blender
🔹1 banana
🔹1c greek yogurt
🔹1/4c peanut butter
🔹1/4c coconut flour
🔹2 scoops vanilla protein powder
2⃣Pour into pie crust

🔹3 squares dark chocolate
🔹1t coconut oil
2⃣Drizzle onto pie and top with carob/dark chocolate chips
3⃣Refrigerate until ready to eat so it can set up or stick in the freezer for an ice cream peanut butter pie!

Protein pancakes with an apple-date combo and spiced with a cinnamon-molasses greek yogurt drizzle…HEAVEN! These were thick and fluffy and sweet and yummy and I could go on forever. I used roasted almond flour in the batter and it added a smokey undertone that complimented the sweetness of the apples and dates perfectly 👌 Try these and let me know what you think.

Apple Cinna-Date Procakes (Protein Pancakes)
1⃣Mix in blender until frothy:
🔹2 egg whites
2⃣Add to egg whites in blender:
🔹1/2c oat flour (homemade)
🔹1/2c roasted almond flour (homemade)
🔹1 scoop vanilla protein powder
🔹1/4c almond milk
🔹1T flax seed
🔹1T chia seeds
🔹1T stevia
🔹2t psyllium husk
🔹1t vanilla extract
🔹1t baking powder
🔹1/2t cinnamon
3⃣Let it sit and thicken while prepare apple-date mixture

Apple-Date Mixture
1⃣Melt 1T coconut oil in small frying pan in medium heat
2⃣Add in and cook until apples soften:
🔹1 diced apple
🔹2 dates soaked then diced
3⃣Stir 3/4 of mixture into pancake batter, reserve the rest for garnishing
4⃣Cook pancakes in pan over med-low heat with coconut oil
5⃣Plate and drizzle with Cinna-lasses sauce and too with remaining apple-date mixture

Cinna-Lasses Protein Sauce
1⃣Heat in small mug for 20 seconds
🔹1/4c greek yogurt
🔹1/4t vanilla extract
🔹1/4t maple extract
🔹1t stevia
🔹1t molasses
2⃣Stir in 1t vanilla protein powder after heated and drizzle over pancakes

**To make homemade oat and almond flour-blend ingredients in coffee grinder. For this recipe I used old fashioned oats and dry roasted almonds.
**Trick for almond flour-to ensure all almonds are ground before it turns into almond butter (it will if you grind it too long) shake the coffee grinder while it is grinding. You will get an even blend this way and not have almond chunks!

Oh my this was soooo good, tasted just like the regular full sugar, flour, butter version but doesn’t have any of it! Strawberry-rhubarb pie is my absolute favorite so I knew I would have to make the perfect healthy version to be satisfied…I succeeded and this is it! I wouldn’t change a thing. It was sweet and crunchy with a sour/tart kick from the rhubarb. Dreamy…

1.)Combine in food professor and blend until a crunchy powder
-1c almonds
-1c cashews
2.)Then add in
-1/4c honey (heated)
-1T coconut oil (heated)
-1/2t baking powder
-1 scoop vanilla protein powder (not whey-I used sun warrior) -1t vanilla extract -1/4t sea salt
3.) Press ½-3/4 crust mixture into 8×8 with nonstick spray and bake at 350F for 10 minutes or until starting to brown then remove set aside and let cool

1.)Leave remaining crust mix in food processor and add
-1t cinnamon
-1/2-3/4c oats (depending on what you have left from the crust)
2.)Pulse until combined and set aside

1.)Heat in pan 8 min (or until just tender) on medium heat
-3c rhubarb, chopped into ½” pieces
2.)Add in and continue cooking for a couple minutes
-1/3c agave (or honey)
-zest of 1 lemon
-1t cinnamon
3.)Add in and continue to cook for a few more minutes
-3c strawberries, diced
4.)Turn off heat and let cool
*if you want to make the filling bind together, once cool, you can add in 2-3T of arrowroot powder (or cornstarch)

1.)Pour filling mixture onto crust then top with crumble
2.)Bake at 350F for 15 min or until crumble starts to brown

Sweet peaches pan seared in coconut oil, sprinkled with cinnamon and drizzled with molasses! A delicious, quick and easy dessert that was totally satisfying and perfect for right after dinner. Homemade vanilla fro-yo on top would make this even better…next time!


One of my favorite breakfast dishes is zoats. Zucchini+oats=zoats! You can make these sweet or savory and they are delicious either way. I have made these in a variety of different flavor combos and they are always yummy. By using the grated zucchini, it cuts down on the carbs while adding in a veg and extra vitamins. These are very filling and definitely satisfying. Give them a shot and let me know what flavor combos you come up with!

Mango Coconut Zoats
1⃣Bring to boil for 5 min:
🔹1/2c oats
🔹1/2c grated zucchini
🔹1c milk or water
🔹1t cinnamon
🔹1t sweetener of choice (optional)
🔹1T coconut oil
🔹1t coconut extract
🔹Pinch of salt
2⃣Mix in, boil and stir for 3 more minutes 1/4c liquid egg whites
3⃣Turn off heat and stir in
🔹1/2 chopped mango
🔹1/3c shredded coconut
4⃣Optional add-ins I usually use
🔹1/2 scoop protein powder
🔹1t chia seeds
🔹1T flax seed
🔹1t psyllium husk
🔹1/4c nuts

**You can also microwave this, which I do when I’m in a rush. Add egg whites to first step ingredients and microwave on 30sec intervals, stirring between each, until fully cooked**

Old faithful right here. Back a few years ago, this was the very first recipe for protein bars that I ever made. I still make them to this day and follow basically the same recipe. Just add a few extras if I’m feeling like it. They are so good and an easy go-to snack. We have a long drive tomorrow so we will need these bites to keep us fueled!

Choco-Nut &Oat Protein Bites
1⃣Combine dry:
🔹5 scoops chocolate protein powder
🔹1 c oats
🔹1 c crushed mixed nuts
🔹2 T cocoa powder
2⃣Heat in microwave then combine with dry:
🔹1c peanut butter
🔹1/3c honey
3⃣Add water a little bit at a time until desired consistency
4⃣Roll into bites and refrigerate
**I change this recipe every time with different add-ins, milks, nuts, seeds, spices, extracts etc. This is just the most basic one and what I used for this batch 😉

This is my husband’s all-time favorite dinner. Last night I asked him what he wanted for dinner and of course, he chose sloppy joes. I can’t complain though because they are so delicious! I make my own sauce so I know exactly what I’m putting in it and add lots of cut up, sautéed veggies to the meat mixture. A little hot sauce on top and it’s the perfect combo of sweet and heat. Last night we had it on double protein bread, but today for lunch, I decided to put it on a homemade coconut protein tortilla. The two paired fabulously and I definitely recommend trying this one out!

Sloppy Joe Mix
1⃣Chop veggies and sauté with olive oil, garlic powder and s&p
🔹1 zucchini
🔹1 onion
🔹1 green peeper
🔹1 jalapeño
🔹1T garlic, minced
🔹2 stalks of celery
2⃣Add ground turkey (I used 3 lbs) and brown, season with s&p, garlic powder and crushed red pepper
3⃣Add in
🔹Sautéed veggies
🔹1 large tomato, diced (or 1 can)
🔹1 can black beans, drained and rinsed
4⃣For the sauce, add to pan and stir
🔹1c ketchup
🔹1/3c mustard
🔹1/8c molasses
🔹Hot sauce as desired
**I don’t measure, I add and then taste as I go, I suggest you do the same. These were just guess measurements.**

Coconut Protein Tortilla
1⃣Mix in blender:
🔹2T coconut flour
🔹1/2T garden of life raw protein powder
🔹1t psyllium husk
🔹Pinch s&p
🔹1/4c almond milk
🔹2 egg white
🔹Herbs of choice
2⃣Pour into heated and greased (coconut oil) pan on low to med-low until you are able to shake the pan and it has released. Flip and brown the other side. Makes 1 tortilla