Here’s the thing, so many of you think that eating healthy is expensive- and I agree, it can be if you are relying solely on the store to do all of the work! This week I am bringing you 5 recipes (including how-to videos) for simple and healthy recipes that you can make at home to save a ton of money. Also, by making these recipes at home for items you’d normally buy at the store, you control the ingredients. When you control the ingredients of your food, it makes it so much easier to be healthy, lose weight and actually enjoy the food you’re eating. Each of these recipes are gluten free, dairy free, soy free and refined sugar free. But hey, you’d never know because they are so delicious!!
Preheat oven to 325F and place raw cashews on a medium-sized baking sheet. Spread evenly in one layer and toast for 10-15 minutes, or until lightly golden. Let cashews cool on pan for 10 minutes. Place slightly cooled cashews in bowl of food processor and cover with lid. Then, grind your cashews in a blender then transfer to food processor. This is not necessary, but I find that the cashew blend better that way.
Add the remaining ingredients, then blend in food processor. After blending for 5 minutes, scrape the sides of the processor and mix, let the processor cool then begin blending again for another 5 minutes. It usually takes about 15-20 minutes unless you have a high powered food processor.
Transfer cashew butter into jar with lid and store in fridge.
1/2 cup All-Natural Peanut Butter (sub cashew or almond butter)
2 TB Unsweetened Cacao Powder
1/4 tsp Sea Salt (if peanut butter is salted, leave this out)
1 TB Of Water (if needed)
2 TB Organic Dark Chocolate Chips
1/2 cup Chocolate Protein Powder (sub collagen powder)
Line a loaf pan with parchment paper. Add dates, nut butter, protein powder, cocoa powder and sea salt into the base of your food processor. Process until everything is combined and peanuts are broken down into tiny bits.
At this point the mixture might be sticking together well and forming a ball of dough. If so, great! If not, it may be dry and not really sticking together (it will depend on how moist your dates were). If this is the case you’ll want to add a little water. Add 1 Tablespoon, run the food processor and see if the mixture starts holding together. If not, add another tablespoon and blend again. You’ll likely only need to add 1-3 Tablespoons of water.
Once the mixture is holding together, transfer into the loaf pan lined with parchment. Fold the parchment over top and press the mixture evenly into the pan. Once even, add chocolate chunks and press those into the top of the mixture as well.
Place the mixture in the freezer for 1 hour to harder up before removing from pan and cutting into 5 bars or 15 squares. A serving would be one bar or 3 squares.
Store bars in fridge for up to 1 week or wrapped up in the freezer for 2 months. Enjoy cold or at room temperature.
Tired of relying on snack bars full of crappy ingredients, sugar and artificial shit that you can’t even pronounce? I’ve got your back! Try out this blender bar recipe this week! These bars are super quick to make and you can store them in the freezer for when that sweet tooth hits. All you have to do is pop everything into the blender, form in the pan, bake for 20 minutes, cool & cut, then store in the freezer. This recipe is also gluten, dairy and soy free but packed with flavor and nutrition!! Grab the recipe by clicking below.
THE KEY TO FEELING FULL AND SATISFIED AFTER BREAKFAST…
Do you find that when you have a fruit smoothie or a simple bowl of oats in the morning you’re hungry just an hour or two later? YES? Most of us do- this is because you’re eating mainly carbohydrates. Carbohydrate rich meals spike your blood sugar and then you crash down, causing you to crave more of the same. Try switching up your first meal of the day to focus on quality protein, veggies, fiber and healthy fats. This will ensure that you are satisfied and stay full longer!
MAKE AHEAD LOW CARB TACO BREAKFAST BOWL
32g protein, 12g carbs, 21g fat, 7g fiber
1 1/4 lbs Extra Lean Ground Beef (Grass fed beef or pasture raised turkey)
2 1/2 Tbsps Chili Powder
1 1/4 tsps Oregano
1 1/4 tsps Cumin
1 1/4 tsps Black Pepper
1 1/4 tsps Sea Salt
2/3 cup Water
5 Egg (Cooked to your preference)
5 cups Baby Spinach (chopped)
2 Red Bell Pepper (diced)
2 Tomato (Romas, diced)
1 Avocado (sliced or mashed (1.5 oz per serving)
Heat a skillet over medium heat and spray with cooking spray. Add the ground beef (or turkey) and sauté to cook through. Break up the meat as it is cooking. Once it is cooked through add the chili powder, oregano, cumin, black pepper and sea salt. Add the water and sauté for another minute as you mix well. Reduce heat to the lowest setting and let simmer while you prepare the rest or until all water has been absorbed.
Divide the meat into 5 servings and store in the fridge for the week. Chop the bell pepper and tomato and place in a container in the fridge.
When ready to eat, cook up your egg and slice your avocado. (Keep the pit in the avocado to reduce browning.)
Place 1 cup of spinach in a bowl. Top with diced green pepper, tomato, mashed avocado, taco meat and fried egg. Enjoy!
I am such a food nerd, so I’d love to see your food pics, so be sure to tag me (@carmenohling) on your stories or posts if you make this delicious breakfast bowl!
Why not start the day off tomorrow with a healthy breakfast that’s ready to go when you wake up? This is a quick make-ahead breakfast for tomorrow’s holiday or any day that you don’t have much time in the morning!
1 cup unsweetened almond milk (or milk of your choice)
1 cup pumpkin puree (fresh or canned- not pie filling!)
2 medjool dates (soaked for a few hours if dry)
1 tsp vanilla extract
1 tsp cinnamon
1 tsp pumpkin pie spice
dash sea salt
2 TB chia seeds
Blend until well combined, adding chia seeds last. Pour into a container with a tight fitting lid (like a mason jar) and store in the fridge overnight or a minimum of 4 hours. The recipe makes 2 servings, so double or triple it if you need servings. I love to top mine with a ½ cup Greek yogurt to add a little protein.
When it’s hot and I want something sweet, this is pretty much my go-to recipe. You can mix up the protein powder flavor, change it up by removing the ice and adding frozen fruit, or remove the cocoa powder if you’re not much into chocolate.
Here’s the base recipe:
😋😋Protein Ice Cream 😋😋
1 Scoop @pescience Snickerdoodle Whey (or the protein powder of your choice*)
1/2 cup Cashew Milk (or the milk of your choice or even water- but make it cold!)
1 TB Unsweetened Cocoa Powder (optional)
1 TB Stevia (optional)
1/2 Tsp Xanthum Gum (NOT OPTIONAL – this makes it thick!)
1-2 Cup Ice
Do this➡️➡️➡️ Blend for 2-3 minutes (yes, that long!) in a high speed blender (yes, you need this too!)…ENJOY!
Let me know what you think and I’d love to hear about new flavor combinations that are BOMB!! I love PESceince protein because it does not give me that bloated feeling and tastes amazing!! (https://pescience.com/) I also ALWAYS use dark chocolate unsweetened cocoa powder- try it and you will never go back to regular!!
You know all those amazing recipe videos on social media? Don’t you just wish they were a little healthier because they all look so yummy!!! My friend (and amazing nail tech Roxie Howell- check her out @ River’s Edge Day Spa- FB link below) posted one of those videos the other day. I took this as a personal challenge to “clean it up” (even though it really wasn’t a challenge- lol!)
Well, here is it:
CREAMY FAJITA PASTA
1 1/4 lb BONELESS AND SKINLESS CHICKEN BREASTS
1 RED BELL PEPPER, SLICED
1 YELLOW BELL PEPPER, SLICED
1 ORANGE BELL PEPPER, SLICED
1 ONION, SLICED
1 TACO SEASONING PACKET (NO SUGAR ADDED)
1 8-oz QUINOA PASTA (OR 100% WHOLE WHEAT)
1 cup CHICKEN STOCK, LOW SODIUM
6 oz FAT FREE CREAM CHEESE
1 cup FAT FREE CHEDDAR CHEESE
SEA SALT AND BLACK PEPPER TO TASTE
BOIL WATER FOR THE PASTA.
HEAT A LARGE SKILLET/PAN TO MEDIUM AND SPRAY WITH COOKING SPRAY.
SLICE UP YOUR VEGGIES AND CHICKEN INTO STRIPS.
COOK CHICKEN, SEASON WITH SEA SALT AND BLACK PEPPER AND ONCE ALMOST ALL THE WAY COOKED ADD 1/2 THE TACO SEASONING PACKET.
COOK PASTA IN BOILING WATER, DRAIN AND SET ASIDE.
REMOVE CHICKEN FROM PAN ONCE COOKED AND SET ASIDE. IN THE SAME PAN COOK THE VEGGIES. SEASON WITH THE OTHER 1/2 OF THE TACO SEASONING.
ONCE PASTA, CHICKEN AND VEGGIES ARE ALL COOKED PUT INTO THE LARGE SKILLET- NO NEED TO WASH IT.
ADD CHICKEN STOCK, THE CREAM CHEESE IN CHUNKS, AND CHEDDAR CHEESE AND STIR UNTIL COMBINED, GETTING ALL THE BITS FROM THE BOTTOM OF THE PAN.
COOK FOR A FEW MORE MINUTES AND ENSURE ALL CHEESE IS MELTED AND COMBINED.