Archives for the month of: October, 2013

Three out of the three people I served this to said this was the best chili they ever had…so I’d say it’s a winner! Roasted butternut squash combined with grass-fed beef and tons of veggies! Seasoned this with herbs, chili powders and a dash of cinnamon which made this the perfect fall dish!

1⃣Peel and dice one small/medium butternut squash into 1″ pieces and place in a bowl
2⃣Drizzle with olive oil and mix pieces around to ensure they are all coated then season with:
🔹Chili powder
3⃣Place on sheet pan lined with parchment paper and place in 425F pre-heated oven and cook for 25-30 minutes

1⃣In a large pot, cook
🔹2lbs grass-fed ground beef
🔹1 Onion, chopped
🔹1 Jalapeño, diced
🔹1 Green bell pepper, chopped
🔹1 Zucchini, chopped
🔹3 stalks of celery, chopped
🔹4 cloves of Garlic, diced
🔹Crushed red pepper
🔹Garlic powder
2⃣When beef is fully browned, add in:
🔹2 canned or fresh diced tomatoes
🔹1can black beans
🔹1T tomato paste
🔹roasted butternut squash
3⃣Stir above then add in seasonings to flavor as desired (amounts are rough guesstimates):
🔹3T Oregano
🔹1t Cayenne pepper
🔹1t Crushed red pepper
🔹3T Chili powder
🔹1t Chipotle chili pepper
🔹2T Emeril’s essence
🔹1T Paprika
🔹1t Cinnamon


OH MY! Someone else needs to make these and let me know what you think because at my house they were a big hit! So delicious and EASY especially if you already have some chicken cooked. Topped these with salsa verde which was the perfect flavor addition. Yummy, low-carb dinner option. 20131030-072844.jpg 1⃣In a large frying pan sauté in organic grass-fed butter or olive oil: 🔹1 onion, julienned 🔹1 green pepper, julienned 🔹2 cloves garlic, diced 🔹s&p 🔹garlic powder 2⃣Once onions are translucent remove to bowl and set aside 3⃣Place organic grass-fed butter or olive oil in the same pan and heat 2lbs shredded (pre-cooked or raw diced) chicken. Season with: 🔹garlic powder 🔹s&p 🔹basil 🔹crushed red pepper 4⃣Once heated/cooked through add in 1/3c coconut aminos (or to taste), stir, then let it cook off for a few minutes. (Taste as you make it to see if it needs more spice/sauce.) 5⃣Next add to the pan and stir to combine: 🔹1/4c grade B maple syrup 🔹Sriracha as desired if you want heat, I put about 1/4c in mine and it added the perfect kick 6⃣When it is all heated and seasoned to your liking, stir back in the sautéed onions and peppers and 1 cup of cashews 7⃣Serve in boston lettuce to make lettuce wraps or tortilla shells. We topped ours with salsa verde

This roasted chicken turned out amazing! The herb seasoning on the outside infused with the tender meat on the inside to create an amazingly flavorful chicken. The brussel sprouts and onions cooked in the juices and herbs from the chicken and came out perfect as well! Leftover chicken will be for dinner tomorrow as Cashew Chicken Lettuce Wraps and I am using the bones from this chicken to make a bone broth that I will be using all week! Nothing goes to waste.

1⃣Wash and pat dry full chicken (around 3lbs), organs removed
2⃣Place chicken in a roasting pan and pour 1/4c melted, organic, grass-fed butter (preferably local) on top of chicken and rub around to ensure fully coated
3⃣Season with herbs/spices of choice. I used:
🔹crushed red pepper
4⃣Place in oven that has been preheated to 425F for 50min
5⃣Remove from oven and place 1-2lbs brussel sprouts cut in half and 1 large onion cut into large pieces around the chicken in the bottom of the pan. Also pour 1c chicken stock in the bottom of the pan
6⃣Put back into oven and cook for an additional 15min

This is a completely healthy, protein packed pie to satisfy above and beyond any chocolate craving that you may have! I made this because both my hubs and I were craving chocolate the other night. Needless to say, we no longer were craving it after digging into this baby. It tasted like the delicious dirt cake with the gummy worms we used to have when we were kids!

1⃣In a food processor mix until finely chopped:
🔹1c cocoa almonds
2⃣Add in and pulse to combine:
🔹1c chocolate protein powder
🔹2T cacao
🔹1/4t salt
3⃣Add in and pulse until crumby but will stick together when pressed:
🔹1/3c peanut butter
🔹2T coconut oil, melted
4⃣Press into a pie tin and set aside, reserve 1/2c for crumble on top

1⃣In a food processor, mix until smooth:
🔹2 bananas
🔹2T cacao
🔹2sc chocolate protein powder
🔹1c greek yogurt
🔹1/4c coconut flour
🔹2T honey-optional
2⃣Pour onto crust then top with reserved crust as crumbles
3⃣Put in the freezer for 2 hours then move to the fridge until ready to serve (should serve within 30 min of putting in fridge, if not leave in the freezer)

These baked protein bars were deliciously sweet and perfectly soft! Mostly made out of shredded carrots, these bars are nutrient packed and full of flavor. Cinnamon swirl protein powder adds a perfect spice that makes these taste like a true carrot cake. YUM!

1⃣In a food processor, mix until smooth:
🔹1med cooked sweet potato, peeled
🔹1 4oz jar pear baby food
🔹1/8c almond butter
🔹1/8c honey
🔹1T vanilla extract
2⃣Add in and mix until smooth:
🔹3T cacao
🔹2sc chocolate casein
🔹1/4c stevia
🔹1t baking powder
🔹1/4t salt
3⃣Add in and pulse to combine:
🔹1 jalapeno, ribs/seeds removed, minced
🔹1/4c dark chocolate chips
🔹1/4c walnuts
4⃣Pour into parchment lined 9×9 baking dish and bake at 350F for 30min

I used the leftover quinoa from yesterday’s “Strawberries & Cream Quinoa Protein Bars” and decided to make another healthy sweet treat with them! Fresh raspberries and vanilla protein powder sweeten these muffins perfectly! The vanilla glaze is amazing (definitely had a scoop of it on its own)! These are so filling from the quinoa too which was a bonus.

1⃣In a bowl mix:
🔹2c cooked quinoa
🔹2sc vanilla protein powder
🔹1/4c buckwheat flour
🔹1T honey
🔹1t vanilla extract
🔹2T coconut oil
🔹4oz baby food pears
🔹1/2c flaked coconut
2⃣Swirl in:
🔹1c mashed strawberries
3⃣Spread (about 1/2inch thick) onto a cookie sheet with sides that has been lined with parchment paper and greased.
4⃣Bake at 350F for 15-20min for chewy texture and around 30min for a more crunchy texture. (Ovens vary so check and bake shorter/longer as desired)
5⃣Top with glaze

1⃣In a mug heat:
🔹1T coconut oil
2⃣Stir in:
🔹1T flax milk
🔹1sc vanilla protein powder
🔹1t honey
3⃣Pipe onto muffins

Nom nom nom! These were so good! Healthy, minimal ingredients, easy and protein packed! These can be enjoyed either chewy or crispy if baked longer. This first batch I decided to go for chewy and they were delish. Next time I am going to try a different flavor and make them crispy just to change it up! I love the base recipe and the fact that it can be changed to have so many other flavors is a major bonus. Quinoa is the base for these protein bars which greatly elevates their nutritional value compared to regular protein bars.

1⃣In a bowl mix:
🔹2c cooked quinoa
🔹2sc vanilla protein powder
🔹1/4c buckwheat flour
🔹1T honey
🔹1t vanilla extract
🔹2T coconut oil
🔹4oz baby food pears
🔹1/2c flaked coconut
2⃣Swirl in:
🔹1c mashed strawberries
3⃣Spread (about 1/2inch thick) onto a cookie sheet with sides that has been lined with parchment paper and greased.
4⃣Bake at 350F for 15-20min for chewy texture and around 30min for a more crunchy texture. (Ovens vary so check and bake shorter/longer as desired)

It was a hot day here so I decided I wanted something cold for dinner. I stuffed these sweet pepper with a southwest chicken style mixture. They definitely hit the spot and are a healthy, low-carb, low-cal dinner option.

1⃣Cut the top off of 4 bell peppers and scrape out the seeds. Trim the bottom if necessary for them to balance
2⃣Fill pepper with southwest chicken mixture:
🔹2 chicken breasts, shredded (or 2 cans)
🔹3/4c greek yogurt
🔹1T spicy brown mustard
🔹1 cherry bomb pepper, diced
🔹1/4c diced onions
🔹1/2c diced tomatoes
🔹1/2c corn
🔹1/2c black beans
🔹spice to taste with: salt, pepper, garlic powder, chili powder
🔹optional-add in your favorite salsa

I was craving my “Cookies & Cream Protein Bites” but of course had to change them up to creat a new recipe! I swirled in peanut butter with the cookies and cream mix, added a chocolate base layer and cut them into bars. Turned out fab! I had to get these covered and into the fridge ASAP so I wouldn’t eat them because I already had too much “taste testing”. Easy peasy to make as well.

Chocolate layer
1⃣Heat in small bowl
🔹1/4c coconut oil
🔹1/4c peanut butter
🔹1/8c honey
2⃣Add dry to heated wet
🔹1/4c oats
🔹1/8c cocoa powder
🔹3 scoops chocolate protein powder
3⃣Press into bottom of medium, flat bottom container

Cookies&Cream layer
1⃣Mix in small bowl:
🔹1c cookies-n-cream protein powder
🔹1/2c greek yogurt
🔹1/4c almond milk
🔹1/8c peanut butter, melted
2⃣Press on top of chocolate layer and cut into bars

I made this cheesecake for a competition on Instagram and it turned out killer! I didn’t have it with wine, but after tasting it I imagine that it would pair amazingly with a Riesling or Moscato…next time. This cheesecake has a luscious, rich and delicious flavor from the thick greek yogurt, spicy cardamom and sweet pears.

1⃣Mix until smooth in a food processor:
🔹1c greek yogurt
🔹1sc vanilla protein powder
🔹1/4c coconut flour
🔹1t vanilla extract
🔹1/8t cardamom

1⃣In a small bowl mix:
🔹1/2c ground walnuts
🔹1/2c crushed graham cracker (or other nut of choice or ground oats-had to use graham cracker for competition)
🔹1T honey
🔹1T coconut oil
🔹1/8t cinnamon
2⃣Bake at 350F for 6-8min

1⃣Cool pie crust and line with slice pears and sprinkle with cinnamon
2⃣Pour on cheesecake filling
3⃣Optional to decorate top with walnuts, pear slices, etc
4⃣Refrigerate until ready to serve