Archives for the month of: August, 2013

This dessert is what I used my “cinna-sweet protein mixed nuts” for! Sweet, warm peaches and blueberries topped with homemade coconut protein frozen yogurt and finished off with protein candied nuts makes this hot-cold combo a killer dessert! So easy to make too…and lick the bowl clean, good!

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Crumble
1⃣See previous post for “Cinna-Sweet Protein Mixed Nuts”

Coconut Pro-Fro-Yo
1⃣Mix in freezer-safe bowl
🔹1c greek yogurt
🔹1/2c dedicated coconut
🔹2T coconut water
🔹1sc vanilla protein powder
🔹1t vanilla extract
🔹Optional-sweetener of choice (I didn’t use anything, but taste as you are making it to see if you want it sweeter)
2⃣Freeze for a couple hours before you want to eat it

Peachy-Blue Mix
1⃣In a sauce pan, cook until tender and heated through, stirring:
🔹3 peaches, cubed into 1″ pieces
🔹1c blueberries
🔹1/8c honey
🔹Zest of 1 lemon
🔹Juice of 1/2 lemon
2⃣Place fruit mix in a bowl then add a scoop of pro-fro-yo and top with cinna-sweet mixed nuts! Enjoy

You know those candied nuts people make during the holidays? Well this is my healthy, clean, protein version! WARNING: They are addicting! I had to put these away in a covered container to keep my husbands hands (and mine) off of them so I had some left for an amazing dessert! Easy, quick and delicious!

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1⃣Mix in small bowl nuts, roughly chopped
🔹1/2c macadamia
🔹1/2c walnuts
🔹1/2c pecans
🔹1/2c cashews
🔹1/2c oats
🔹1/2t cinnamon
🔹1/8t nutmeg
🔹1/8t ginger
🔹1/8t cloves
2⃣Mix in small bowl until frothy, then pour onto mixed nuts/spices until well coated:
🔹1 egg white
🔹1t vanilla extract
3⃣Mix 1/2sc vanilla protein powder into nuts/egg mixture until well coated
4⃣In small sauce pan heat:
🔹2T coconut oil
🔹1T molasses
🔹1T honey
5⃣Pour nut mixture into sauce pan and stir until well coated
6⃣Spread out nut mixture onto a pan lined with foil and sprayed with Pam. Bake at 325F for 15 min, stirring every 5min. (Watch in the last 5 min as it could burn quickly.) Then remove from the oven and let cool

My hubby loves burger and I hadn’t made any in a while so I decided to make this jalapeño burger pita for dinner. I had recently bought a bunch if different peppers from a local farmers market so it worked out perfectly! I just chopped a few of them with some other veg and seasonings and the taste was unreal! So delicious, he had 3, so ill call it a win! Served this with some garlic, roasted asparagus.

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1⃣Chop and sautée until just tender peppers of choice (ribs and seeds removed for less heat), I used:
🔹1 jalapeño
🔹1/4 green
🔹1 cherry bomb
🔹1 green cayenne
🔹1 banana
Plus:
🔹1/4 red onion
🔹1 celery stalk
🔹1T garlic
🔹S&p
🔹Garlic powder
🔹Crushed red pepper
🔹Paprika
🔹Cumin
🔹Cilantro
2⃣Let cool then mix with 2lbs organic, grass-fed beef plus 1 egg
3⃣Form into patties and season each side with s&p and spike seasoning. Cook on grill/griddle pan
4⃣Heat pita in microwave to soften and cut off top 1/4 to stuff. Stuff with toppings of choice, we used red lettuce, pickles, tomatoes, onions and spicy brown mustard.
**Could also top with pepper jack cheese if you need cheese on a burger and sriracha for extra kick if desired**

I had some figs to use up and was craving some pancakes for breakfast. What a perfect combo-chocolate and figs! These turned out so delicious, thick and moist. The sauce was so rich and was the perfect topping!

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Choco-Figgy Procakes
1⃣Mix in a blender
🔹8 figs
🔹1/2t caramel
🔹2T coconut oil
🔹1egg
🔹1/4c geek yogurt
🔹1/4c coconut almond milk
2⃣Mix in bowl then stir in wet:
🔹2t cacao
🔹2sc chocolate protein powder
🔹1/2t baking powder
🔹1/4c flax
🔹1/8c stevia
🔹1c buckwheat flour
🔹1/2c oats
3⃣Scoop onto med/low pre-heated griddle pan and place a slice of fig on the batter
4⃣Serve with chocolate sauce
**for even sweeter pancakes, add in 1/4c honey and 1/4c dark chocolate chips to the batter before cooking!**

Chocolate Sauce
1⃣Heat in a mug
🔹1/4c Justin’s chocolate hazelnut butter
🔹1T coconut oil
2⃣Spoon on top of pancakes

These brussel sprout leaves are peeled from the stem, pan cooked in coconut oil and seasoned to perfection. These are by far the best I have ever had. Cooking brussel sprouts this way release the sulfur so you don’t have to worry about that bad smell/taste you can get if they are not cooked properly. This veg is packed with vitamins C and K as well as many other nutrients. These disease-fighting little leaves make a nutritious side any night of the week!

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1⃣Cut the bottom off of the brussel sprouts and peel the leaves all off. May need to keep cutting the stem as you go. Rinse all leaves to ensure they are clean and free if dirt.
2⃣Heat a frying pan with 1T coconut oil over medium heat then add in brussel sprout leaves
3⃣Add to pan:
🔹S&P
🔹1T chopped garlic
🔹Garlic and herb seasoning
🔹Crushed red pepper
🔹Any other seasoning of choice
4⃣Cook until leaves are tender, about 5-7 minutes, stirring

This dinner was amazing! The flavor combination was so delicious. Italian herb meatballs with the garlic-y, herb-y goodness of the couscous… A clean, healthy balanced meal that was super easy to make!

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Meatballs
1⃣I didn’t measure but this is what I mixed with about 2lbs of ground beef:
🔹Italian dressing (1/4c?)
🔹Worcestershire (1/8c?)
🔹S&P
🔹Garlic
🔹Chopped onion
🔹2 eggs
🔹2 slices of whole wheat bread soaked in milk, then tore into small pieces
🔹Garlic powder
🔹Italian herb seasoning
🔹Hot sauce
🔹Crushed red pepper
2⃣Mix with hands then form into balls and place on greased baking sheet
3⃣Bake covered at 375F for 20min. Remove and uncover then bake an additional 20min

Couscous
1⃣Bring to boil
🔹1c water
🔹1T olive oil
2⃣Add in the following, stir, cover and remove from heat. Let sit for 5 min:
🔹2/3c couscous
🔹1T Italian herb seasoning
🔹S&P
🔹1/2t crushed red pepper
🔹1T garlic
🔹1t garlic powder
🔹Couple handfuls of spinach
🔹2 triangles of laughing cow garlic and herb cheese (optional)
3⃣Mix again after 5min and spinach has wilted

A yummy summer drink I usually make is a fresh squeezed strawberry lemonade. It’s one of my favorites, so I figured why not make some muffins in that flavor with a sweet protein glaze on top! So yum. You’ll love these little guys. Plus…they have a secret ingredient that boost their nutritional value to make them even healthier!

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Muffins
1⃣Mix wet in blender:
🔹2c strawberries
🔹1 sweet potato, cooked and peeled
🔹1/2c applesauce
🔹1/8c honey
🔹1/8c coconut oil
🔹1 lemon, zested and juiced

2⃣Mix dry in large bowl
🔹1sc vanilla protein powder
🔹1sc strawberry protein powder
🔹1c oats, toasted and ground to flour
🔹1/2c buckwheat flour
🔹1/4c arrowroot powder
🔹1T flax
🔹1-1/2t baking powder
🔹1/2t baking soda
🔹1/4t salt

3⃣Mix wet with dry until just combined. Do not over mix! Then pour into a muffin tin, filling to the top. Bake at 325F for 20 min. Then remove and let cool.
4⃣Once muffins are cool, top with the glaze (recipe below) and a sliced strawberry

Glaze
1⃣Put 4 large strawberries in a mug and microwave for 30 sec then place in blender with
🔹1/8c coconut oil
🔹3/4sc vanilla protein powder
🔹1T almond milk (if desired, I didn’t)
2⃣Blend until smooth and glaze like. Pour onto muffins.
**Measurements might need to be altered depending in size if strawberries and protein powder, just play with it until you get the desired**

Need that extra boost of energy from caffeine mid-day? Don’t reach for a cup of coffee…reach for these! Protein bites with a kick of caffeine. Yumm! I love anything coffee flavored so these are perfect for me and a lot of you out there who love coffee!

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Caramel Macchiato Protein Bites
1⃣Combine in bowl and mix well
🔹1/2c oats
🔹1/2c oat flour
🔹3sc vanilla protein powder
🔹1/4c coconut flour
🔹1/4c almonds, chopped
🔹1/4c macadamia nuts, chopped
🔹1/4c instant coffee granules
🔹1/4c flax seed
2⃣Add in wet and combine
🔹1/4c greek yogurt
🔹1/4c honey
🔹1/4c coconut oil, melted
🔹1t vanilla extract
🔹1t caramel extract
🔹1/4c peanut butter, melted
🔹1/8c almond milk
3⃣Roll into bites and refrigerate. Even better the next day when the coffee had fully infused!

This smoothie is packed with nutrient dense, power foods! Coconut for immunity because of its anti-everything (fungal, bacterial, viral) properties, jicama for fiber, pineapple for antioxidants and vitamin c and chia seeds for nutrients and omega-3s. I added a scoop of whey for an extra boost of protein and it turned out to be one of the best smoothies! Give it a try!

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Tropical Powerhouse Smoothie
1⃣Mix in a blender:
🔹1c ice
🔹1/2c coconut, fresh
🔹1/2c jicama, fresh
🔹1/2c pineapple, fresh
🔹1/4c greek yogurt
🔹1/8c coconut milk/water
🔹1/8c pineapple juice
🔹1/8c almond milk
🔹1/2scoop vanilla protein powder
🔹1T chia seeds
(🔹1 banana-optional but would add extra thickness and would be tasty as well!)

In need of a quick, healthy snack idea? This cucumber salad has a only a few ingredients and takes about two minutes to make! It’s also a great make-ahead snack to have in the fridge on hand.

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Cucumber Salad
1⃣In a small bowl (that has a top) mix:
🔹1/2c vinegar
🔹1/4t salt
🔹1/4t black pepper
🔹1/4t crushed red pepper (omit if you don’t want it spicy)
🔹1/4t garlic powder
2⃣Slice a cucumber into vinegar dressing. Cover and shake to combine. Delicious right away or after a few minutes in the fridge when the flavors have marinated the cucumbers.

**I keep the vinegar that is left in the bowl and cut another cucumber right into it for next time!**
**Can also add in other veggies (green peppers, carrots, onions…) and it would be delicious as well!**