Matcha Green Protein Smoothie

by | Oct 6, 2018 | Clean Eating, Eat., Recipes

Love matcha, ya me too… What I don’t love is all the sugar that traditional coffee shops put in their matcha!  So today I am sharing with you an easy way to enjoy matcha, plus it has almost 20 grams of protein in each smoothie.  This could be a great way to start your day, to drink after a workout, or simply a healthy treat at the end of your day.

Enjoy!

Eat Real Food.  Be Healthy.  Feel Amazing. 

Looking for more healthy recipes?  Check out my blog!

Healthy Back to School Treats

by | Sep 13, 2018 | Recipes

Are you looking for a quick, easy and healthy back to school treat for your kid’s lunchbox?  Well look no further!  This treat is super simple to make and you can store the cut bars in the freezer for up to two months.  This recipe is also gluten, dairy and soy free- plus you can make it nut free by swapping out the peanut butter for sunflower seed butter.  Here’s the details:

CHOCOLATE-PB CRUNCH BARS

3 cups QUINOA FLAKES (I use Ancient Harvest brand)

1 1/2 cup CHOCOLATE CHIPS, DAIRY FREE (I use Enjoy Life brand)

1 cup PEANUT BUTTER (I use Wild Friends brand)

1/2 cup MAPLE SYRUP

1/4 cup COCONUT OIL

  1. Melt the chocolate, peanut butter, syrup and oil, stirring until creamy and combined.
  2. In a large bowl, dump in the quinoa flakes and pour over the chocolate mixture. Mix well to fully combine.
  3. Spread evenly and push down flat into a 9×13 baking dish lined with parchment paper.
  4. Put in the freezer for 1 hour prior to cutting into 24 equal squares.

Servings: 24 | Nutrition for each bar: 5g protein, 25g carbs, 13g fat, 3g fiber

Enjoy! | Eat Real Food.  Be Healthy.  Feel Amazing. 

Looking for more healthy recipes to keep you and your family healthy this school year?  Check out my blog!

5 Ingredient Healthy No Bake Cookies

by | Jun 12, 2018 | Uncategorized

5 Ingredient No Bake Gluten Free PB-Coconut Oatmeal Cookies

A quick and easy recipe for thick, no bake peanut butter cookie meet oatmeal cookie with a coconut twist. They are vegan, gluten free, have no refined sugar added and have 4g of protein per cookie!

  • ready in just minutes
  • delicious and chewy
  • satisfyingly thick
  • made with just 5 ingredients
  • satisfyingly nutty and sweet, like honey-roasted peanuts
  • made with deliciously healthy ingredients
  • perfect for on-the-go snacking

And did I mention they’re made with just 5 ingredients? Check out the recipe below, plus I’ve given you a bonus too- my PB-Hemp Brownie recipe that is packed with protein and high in fiber.  And no, these are not “that kind” of brownies.  Hemp is one of the most bio-available protein sources on the market today!

PB-Coconut Oatmeal No Bake Cookies (Servings: 21)

1 cup PEANUT BUTTER

1/3 cup MAPLE SYRUP

1 cup OATMEAL

1 cup UNSWEETENED COCONUT

1 tsp CINNAMON

½ tsp SEA SALT (IF YOUR PB IS NOT SALTED)

  1. ON THE STOVE OR IN THE MICROWAVE (DO IT IN 20-30 SEC SESSIONS IN MICROWAVE, STIR) MELT THE PB AND SYRUP TOGETHER.
  2. ADD THE OATS AND COCONUT. MIX TO COMBINE.
  3. LINE A BAKING SHEET WITH PARCHMENT PAPER. DROP THE DOUGH IN 21 EQUAL SIZED BALLS (ABOUT 1 TB PER COOKIE).
  4. USING A FORK, SMOOSH DOWN EACH BALL INTO A COOKIE SHAPE.
  5. POP THE SHEET INTO THE FREEZER FOR 20 MINS. REMOVE FROM FREEZER AND STORE IN AN AIR-TIGHT CONTAINER FOR UP TO TWO WEEKS IN THE FRIDGE.

Nutrition per cookie: 4g protein, 11G carbs, 9G fat, 2g fiber

 PB-Hemp Brownies (Servings: 12)

1 15-oz BLACK BEANS (DRAINED AND RINSED IF USING CANNED)

2/3 cup PEANUT BUTTER

1/4 cup MAPLE SYRUP

2 Tbsp FLAXSEED

5 Tbsp WATER

1/4 cup CACAO POWDER

3 Tbsp HEMP SEEDS

1/2 tsp SEA SALT

1 tsp VANILLA EXTRACT

1/2 tsp CINNAMON

1 tsp BAKING POWDER

1/4 cup PUMPKIN PUREE

  1. ADD THE GROUND FLAXSEED AND WATER IN A SMALL BOWL, MIX. SET ASIDE FOR 5 MINUTES.
  2. PREHEAT THE OVEN TO 350 DEGREES AND LINE AN 8X8 PAN WITH PARCHMENT PAPER.
  3. PUREE THE BEANS IN A FOOD PROCESSOR AND THEN ADD THE REMAINING INGREDIENTS AND BLEND UNTIL SMOOTH.
  4. POUR EVENLY INTO PAN AND BAKE FOR 23-28 MINUTES, OR UNTIL THEY PUFF UP A BIT AND THE CENTER IS JUST SLIGHTLY SET.
  5. CUT INTO 12 BROWNIES AND STORE IN THE FRIDGE IN AN AIR-TIGHT CONTAINER FOR UP TO 2 WEEKS.

Nutrition per brownie: 8g protein, 18G carbs, 9g fat, 6g fiber

I use these products:

Bob’s Redmill Gluten Free Oats

Bob’s Redmill Unsweetened Coconut

Wild Friends Peanut Butter

Love this recipe and want new recipes every week?  Check out my Real Food Meal Prep Program!

Eat Real Food.  Be Healthy.  Feel Amazing!

THE BEST SALAD EVER!

by | May 13, 2018 | Uncategorized

BEST SALAD EVER

(Delicous, healthy, GF, DF, Vegan)

Are you ready for the BEST salad recipe ever?  Don’t let the mint or cilantro scare you away, it really makes the dish!  If you’re not a cilantro fan, substitute flat leaf parsley instead.  I love this for my weekly meal prep, potlucks, BBQs, and even family dinner night.  It will soon be your favorite too!  Oh, and did I mention it is gluten free, dairy free, soy free and vegan?  It so delicious and everyone can enjoy it….

SUMMER QUINOA EVERYTHING SALAD

2 cup RICE QUINOA MIX (or 1 cup rice, 1 cup quinoa)
4 cups CHICKEN STOCK
2 RAISINS, CHOPPED- 2 SMALL BOXES (28G EACH)
1/2 cup ALMONDS OR CASHEWS, CHOPPED
1/2 RED ONION, DICED
1 RED BELL PEPPER, DICED
1/4 cup SHREDDED COCONUT
2 Tbsp MINT LEAVES, CHOPPED
1/4 cup CILANTRO, CHOPPED
JUICE OF ONE LIME
2 cups KALE, CHOPPED AND STEMS REMOVED
6 Tbsp BOLTHOUSE CLASSIC BALSAMIC DRESSING

1. COOK THE 2 CUPS QUINOA/RICE OR GRAIN OF YOUR CHOICE USING THE CHICKEN STOCK AND ALLOW TO COOL.

2. CHOP UP THE VEGGIES, RAISINS, MINT, CILANTRO, AND NUTS AND MIX INTO QUINOA.

3. ADD THE DRESSING AND LIME JUICE. MIX WELL. STORE IN FRIDGE UNTIL READY TO EAT. A SERVING IS 1/10 OF THE RECIPE OR ABOUT 1 CUP. RECIPE MAKES 10 SERVINGS.

Servings: 10

Nutrition: 10g protein, 36g carbs, 10g fat, 5g fiber

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