Five Simple Healthy Recipes You Can Make At Home!
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!!
Protein Powder: Tone it Up (Plant Based Protein)
Chia Seeds: Bob’s Redmill
Cacao Chips: Pascha Chocolate Chips
Below are the recipes and be sure to check out the videos too for my tips!!
12 Servings, 2TB
· 2 Medium Red Onion (medium-large, thinly sliced or spiralized)
· 3/4 cup Apple Cider Vinegar
· 1 tsp Chili Powder (optional, sub garlic powder)
· 1/4 cup Water
· 1 tsp Stevia Powder
· 1 tsp Sea Salt
- Thinly slice the onions, leaving them in rings. Carefully place the rings into a pint size mason jar and sprinkle with the salt and other seasonings.
- Pour the vinegar and water over the rings to fill the jar and put the lid on. Leave at room temperature for two hours so flavors can meld.
- Transfer to the refrigerator for up to two weeks (though ours are usually gone in a couple of days!).
4 Servings, 1 Cup
2g protein, 3g carbs, 4g fat
- 1 cup Cashews (soaked, drained and rinsed)
- 4 cups Water
- 2 TB Pitted Dates
- 1/8 tsp Sea Salt (optional)
- Soak cashews overnight, or for 12 hours, in water with 1/2 tsp sea salt.
- Drain the soaking water and rinse the cashews well. Do not keep this water to re-use as it contains phytic acid and is best to discard it.
- In high-speed blender combine cashews and pure water along with vanilla, sweeteners, or any other optional ingredients. See the notes for some flavor suggestions.
- Blend 2-3 minutes until smooth and creamy. Mixture will expand some, so make sure your blender is not full before starting it.
- Strain mixture into a large bowl through a sprout bag, cheesecloth, or thin kitchen towel.
- Pour into glass jar or pitcher and store in refrigerator for up to four days.
16 Servings, 2 TB Each
5g protein, 11g carbs, 16g fat
- 4 cups Cashews (raw)
- 1/2 tsp Sea Salt
- 2 tsp Vanilla Extract (optional)
- 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.
5 Servings, 1 bar
15g protein, 33g carbs, 16g fat
- 1 cup Pitted Dates
- 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.
16 Servings, ¼ cup
1g protein, 9g carbs, 0g fat
· 3 cups Water
· 3/4 cup Tomato Paste
· 2 TB Stevia Powder (sub monkfruit)
· 1/4 cup Honey
· 1/4 cup Coconut Aminos
· 1 tbsp Liquid Smoke
· 2 tsp Dijon Mustard
· 2 tspSea Salt
· 2 tsp Smoked Paprika
· 1/2 tsp Garlic Powder
· 1 tsp Black Pepper
· 1 tsp Onion Powder
· 1 tsp Cayenne Pepper
- Dump all ingredients into a sauce pan, bring to a boil and reduce to simmer for 20 minutes, stirring occasionally.
- Remove from heat and cool. Store in the fridge for up to 2 weeks in a tightly-sealed container.
Enjoy making these delicious recipes at home and be sure to check back often to my blog for more!
Eat Real Food. Be Healthy. Feel Amazing!
Eat Real Food. Be Healthy. Have Endless Energy!
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!
Eat Real Food. Be Healthy. Feel Amazing!