A little Blue Blueberry Snack Cookies but oh so yummy!

public.jpeg
  • 3 ripe bananas

  • 1 tsp vanilla extract

  • ½ tsp baking soda

  • 1 ½ cups cassava flour

  • ¼ cup shredded coconut unsweetened

  • ¼ cup chopped walnuts

  • ¼ cup ground flaxseed

  • 2T coconut Oil

  • ¼ tsp sea salt

  • ¼ cup wild Maine blueberries

  • ¼ cup almond milk, unsweetened


INSTRUCTIONS

  1. Preheat the oven to 350 degrees Fahrenheit

  2. In the bowl of an electric mixer combine the bananas, sunflower seed butter (unsweetened), vanilla extract, and blend until the bananas are completely mashed and everything is combined.

  3. Stir in the baking soda, cassava flour, coconut and mix well.

  4. Finally add in the chopped walnuts and shredded coconut and mix until well combined.

  5. Fold in blueberries carefully or your batter will turn blue like mine! ha!

  6. On a parchment paper lined baking sheet drop large spoonfuls of the batter and then gently press down on each to slightly flatten.

  7. Bake the cookies for approximately 10-12 minutes until golden on top. Let them cool on the baking sheet for 5 minutes before transferring to a cooling rack.

  8. Store them in an air tight container, they will stay fresh for 4 to 5 days or freeze!

Nutrition Facts per Serving (1 Cookie):

Calories 210, Fat 10.5 g, Protein 3.5g, Carbohydrates 23.9g, Sugars 5.1g, Fiber 3.7g

public.jpeg

Healthy Curry Coconut Curry Pumpkin Soup

monika-grabkowska-VVPC-DEBi2I-unsplash.jpg
  • 2 T pumpkin seeds

  • 2 T Ghee (or you can use butter)

  • 3 T Tapioca Flour

  • 2 T Curry Powder

  • 4 Cups Low Sodium Organic Vegetable broth

  • 1 (29 ounce) can pumpkin or you can roast a small pumpkin as well

  • 1 ½ cups low fat coconut milk (I use Trader Joe’s Brand)

  • 2 T coconut aminos

  • 1 T coconut sugar (sometimes I leave out)

  • Salt and pepper to taste.


INSTRUCTIONS

  1. Preheat the oven to 425 degrees Fahrenheit and line a rimmed baking sheet with parchment paper. Place the pumpkin on the pan and drizzle each half with just enough olive oil to lightly coat the pumpkin on the inside (about 1 teaspoon each). Rub the oil over the inside of the pumpkin and sprinkle it with salt and pepper.

  2. Turn the pumpkin face down and roast until it is tender and completely cooked through, about 45 to 50 minutes. Set the squash aside until it’s cool enough to handle, about 10 minutes. Then use a large spoon to scoop the pumpkin flesh into a bowl and discard the tough skin.

  3. Arrange pumpkin seeds in a single layer on a baking sheet. Toast in preheated oven for about 7-10 minutes, or until seeds begin to brown.

  4. Melt butter in a large pot over medium heat. Stir in flour and curry powder until smooth. Cook, stirring, until mixture begins to bubble. Gradually whisk in broth and cook until thickened. Stir in pureed (if you made fresh) pumpkin and coconut milk. Season with coconut aminos, sugar, salt, and pepper.

  5. Bring just to a boil, then remove from heat. Garnish with roasted pumpkin seeds.

 If you roast fresh Pumpkin follow the steps below! 

If you choose to make fresh pumpkin, follow steps below! 

  1. If have a high-performance blender like a Vitamix or Blendtec (you could also use an immersion blender instead), transfer the cooked pumpkin to your blender. Add in the ghee, flour, curry powder, vegetable broth, coconut cream, coconut aminos, coconut sugar and salt and pepper. Pour in batches into your blender, being careful not to fill the container past the maximum fill line (you can work in batches if necessary and stir in any remaining broth later). Securely fasten the lid and select the soup preset, being careful to avoid hot steam escaping from the lid. The blender will stop running once the soup is super creamy and hot.

  2. If you would like to thin out your soup a bit more, stir in a little more broth if needed, if you used a small pumpkin, you might want to leave it as is. Taste and stir in more salt and pepper, if necessary.

  3. Serve immediately (I like to top each bowl with a little more black pepper). Let leftover soup cool completely before transferring it to a proper storage container and refrigerating it for up to 4 days (leftovers taste even better the next day!). Or, freeze this soup for up to 3 months.

Serves 6

Nutrition:  Calories  182  Fat 12.4g  Carbs 18.9g  Protein 1.8g  Fiber 1.8g  Sugar 7.5g

monika-grabkowska-VVPC-DEBi2I-unsplash.jpg

Angie's Post Workout Raspberry Protein Yogurt Parfait

alisha-hieb-LzrMzmVWhJw-unsplash.jpg
  • 1 cup nonfat coconut yogurt or Greek yogurt

  • 1 T vanilla protein powder

  • ½ tsp vanilla extract

  • stevia to taste if needed

  • 1/3 cup Paleo granola (I used Elizabeth’s Coconut Cashew Grain Free)

  • Raspberries or blueberries ½ cup


INSTRUCTIONS

1.  In a bowl mix, yogurt, vanilla and protein powder and set aside.

2.  In a mason jar, add granola, yogurt mixture, raspberries or blueberries, granola, yogurt and remaining fruit of choice for topping.  Enjoy!  This is a quick and easy post workout treat!    

 Nutrition:  Calories 343,  Protein 30g,  Carbs 29g,  Fiber 3.8g,  Sugar 18.4g,  Fat 13.4g

alisha-hieb-LzrMzmVWhJw-unsplash.jpg

Mindful Mediterranean Grilled Chicken Salad

public.jpeg

Marinade/Dressing:

  •  2 T olive oil

  • Juice of 1 fresh lemon

  • 2 T red wine vinegar

  • 2 T fresh chopped parsley

  • 2 tsp dried basil

  • 2 tsp fresh garlic, minced

  • 1 tsp dried oregano

  • 1 tsp sea salt

  • pepper, to taste

  • 1 lb. chicken breasts

Salad:

  •  6 cups Romaine leaves, chopped

  • 1 large cucumber, diced

  • 2 tomatoes, diced

  • 1 red onion, sliced thin

  • ½ avocado, sliced

  • ⅓ cup Kalamata olives

  • Fresh lemon wedges, to serve


INSTRUCTIONS

Directions: 

  1. Whisk all of the marinade/dressing ingredients in a glass mixing bowl. Pour out/separate half of the marinade into a large, shallow dish. Refrigerate the remaining marinade to use as the dressing later.

  2. Add the chicken to the marinade in the bowl; marinade chicken for 15-30 minutes (or up to two hours in the refrigerator if time allows). Meanwhile, prep all the veggies for the salad and place them on a large platter or bowl.

  3. Once chicken is ready, heat 1 tablespoon of oil in a grill pan or a grill over medium-high heat. Grill chicken on both sides until browned and completely cooked through.

  4.  Allow chicken to rest for 5 minutes; slice and arrange over salad. Drizzle salad with the remaining dressing and mix well. Serve with lemon wedges.

Serves 4

 Nutrition:  Calories  337  Carbs 25g  Protein 30.1g  Fat 16.5  Fiber  10.4g  Sugar 8.1g

  Enjoy! 

public.jpeg

High Vibration Chicken Salad

public.jpeg
  • 2 cups shredded chicken – or rotisserie (I prefer shredded chicken)

  • 1/2 avocado

  • 1/2 tsp garlic powder

  • 1/2 tsp salt

  • 1/2 tsp pepper

  • 2 tsp lime juice

  • 1 tsp fresh cilantro

  • 1 tsp dijon mustard (optional)

  • 1/8 cup mayo

  • 1/2 cup plain Greek Yogurt or almond (Kite Hill Almond Yogurt or So Delicious Coconut Yogurt)


INSTRUCTIONS

Directions: 

Mix everything together including avocado and let sit to marry the flavors.  Serve over a bed of bibb lettuce or mixed greens. 

Servings 2   

Nutrition:  Calories 302  Carbs 9.7g  Protein 28.6g  Fat 18.6  Fiber  3.1g  Sugar 3.1g

 Enjoy! 

public.jpeg

Protein Packed Snack Chocolate Chip Cookie

public.jpeg
  • 2 ripe bananas

  • 2 eggs

  • 1 tsp vanilla extract

  • 1/3 cup applesauce

  • ½ tsp baking soda

  • 1 ½ cup oat flour

  • ¼ cup shredded coconut unsweetened

  • ¼ cup chopped walnuts

  • ¼ cup Lily’s Dark Chocolate Chips

  • 2 scoops of your favorite protein powder

  • 1/2 cup almond milk, unsweetened


INSTRUCTIONS

  1. Preheat the oven to 350 degrees Fahrenheit

  2. In the bowl of an electric mixer combine the bananas, eggs, vanilla extract, applesauce and blend until the bananas are completely mashed and everything is combined.

  3. Stir in the baking soda, oat flour, coconut and mix well.

  4. Finally add in the chopped walnuts and chocolate chips and mix until well combined.

  5. On a parchment paper lined baking sheet drop large spoonfuls of the batter and then gently press down on each to slightly flatten.

  6. Bake the cookies for approximately 10-12 minutes until golden on top. Let them cool on the baking sheet for 5 minutes before transferring to a cooling rack.

  7. Store them in an air tight container, they will stay fresh for 4 to 5 days or freeze!

Nutrition Facts per Serving (1 Cookie):

Calories 140, Fat 5.9 g, Protein 6.3g, Carbohydrates 19g, Sugars 3.5g, Fiber 3.9g

public.jpeg

Angie's Breakfast Protein Cookies

public.jpeg
  • 2 ripe bananas

  • 2 eggs

  • 1 tsp almond extract

  • 1/3 cup applesauce

  • 1 tsp cinnamon

  • 1 tsp ginger

  • ½ cloves

  • ½ tsp baking soda

  • 1 ½ cup hazelnut flour

  • 1T coconut flour

  • ¼ cup shredded coconut unsweetened

  • ¼ cup chopped walnuts

  • ½ cup frozen blueberries

  • 2 scoops of your favorite protein powder

  • 4T water


INSTRUCTIONS

  1. Preheat the oven to 350 degrees Fahrenheit

  2. In the bowl of an electric mixer combine the bananas, eggs, almond extract, applesauce and blend until the bananas are completely mashed and everything is combined.

  3. Stir in the cinnamon, ginger, cloves, baking soda, hazelnut flour, coconut flour and coconut and mix well.

  4. Finally add in the chopped walnuts and frozen blueberries and mix until well combined.

  5. On a parchment paper lined baking sheet drop large spoonfuls of the batter and then gently press down on each to slightly flatten.

  6. Bake the cookies for approximately 20 minutes until golden on top. Let them cool on the baking sheet for 5 minutes before transferring to a cooling rack.

  7. Store them in an air tight container, they will stay fresh for 4 to 5 days or freeze!

Nutrition Facts per Serving (1 Cookie):

Calories 211, Fat 13.4g, Protein 8.6g, Carbohydrates 14.3g, Sugars 5g, Fiber 5g

public.jpeg

Yummy Insta Pot Chicken Curry Salad

public.jpeg
  • 2 cups low-sodium chicken broth or you can use water as well

  • 2.5 lbs. chicken

  • ¼ cup walnuts

  • 1 cup low fat or nonfat yogurt – I used Forager Cashew Yogurt (Dairy Free, Soy Free and Gluten Free)

  • 4 T mayonnaise (I used avocado mayo)

  • 2 teaspoons curry powder

  • 1 tsp dijon mustard (optional)

  • ½ cup halved grapes

  • ½ cup cilantro (you can leave out)

  • Salt and Pepper to taste


INSTRUCTIONS

1.     Place chicken breasts in inner pot of instant pot.

2.     Add in 2 cups chicken broth or water.

3.     Season with salt.

4.     Set pressure cooker to 6 minutes on high pressure and turn the valve to seal in the steam.

5.     It will take less than 10 minutes for your pressure cooker to reach pressure.

6.     Once cook time has elapsed, let the pressure release naturally for 5 minutes, and do a quick release.

7.     Remove the meat from the liquid and let rest for 5-10 minutes.

You determine cook time based on size of individual breasts, not total pounds. This recipe was developed using organic chicken breasts which tend to run smaller than conventional chicken breasts.

·       6 ounce chicken breasts 6 minutes on high pressure for fresh/ 10 minutes on high pressure for frozen

·       8 ounce chicken breasts 7 minutes on high pressure for fresh/11 minutes on high pressure for frozen

·       10 ounce chicken breasts 8 minutes on high pressure for fresh/12 minutes on high pressure for frozen

As for how to determine size, 1 pound is 16 ounces. So if you had a pound and a half package that is a total of 24 ounces. If there are 4 chicken breasts, you would divide 24 by 4. This tells you each breast would weight about 6 ounces each.

TO MAKE THE YOGURT CURRY SAUCE:

  1. Whisk all ingredients together in a medium bowl until combined. Taste, and season with extra salt, pepper, and/or lemon juice if needed.

  2. Place on top of salad greens or you can use on your favorite bread!

  3. Serve immediately, or store in a sealed container for up to 4 days.

Enjoy! 

Nutrition: 6 servings, 1 cup chicken salad and 1 1/4 cups greens

Calories 318  Protein 43.2g  Carbs 6.2g  Fat 16g  

public.jpeg

Healthy Taco Seasoning

public.jpeg
  • 2 Tbsp. ancho chili powder

  • 2 tsp. ground cumin

  • 2 tsp. paprika

  • 1 tsp. oregano

  • 1 tsp. salt

  • ½ tsp. cayenne pepper

  • 1 ½ tsp. garlic powder


INSTRUCTIONS

1.      Mix all ingredients together in a small jar and shake to combine. Store in a cool, dry place for up to 6 months.

To prepare taco meat

  1. Add 1 lb. ground beef or bison to a medium skillet over medium-high heat.

  2. Use a spatula to break up the meat as it cooks.

  3. When the meat is cooked through, sprinkle 1 ½ Tbsp. taco seasoning over meat. Add 2-3 Tbsp. water and stir to combine, adding more water as needed.

  4. For saucier taco meat, add 2 Tbsp. tomato paste to meat mixture and stir.

  5. Seasoning for up to 3 lbs. of meat.   

public.jpeg

Chocolate Protein Snack Bars

public.jpeg
  • 1 cup gluten free oat flour

  • 4 large egg whites

  • 2 scoop vanilla protein powder

  • Stevia to taste (2T or 1/4 cup)

  • ½ tsp baking soda

  • ¼ tsp salt

  • 8 oz applesauce

  • 3 tbsp cocoa powder, unsweetened

  • 4 fl oz water


INSTRUCTIONS

1. Preheat oven to 350 degrees
2. Mix the following together in a large bowl:

  • Oat Flour

  • Protein Powder

  • Baking Soda

  • Salt

  • Baking Cocoa

3. Mix the following together in a small bowl:

  • Egg Whites

  • Stevia in the Raw

  • Applesauce

  • Water

4. Combine the ingredients from the small bowl into the large bowl and mix together
5. Spray an 8X8 dish (I use Pyrex) with non-stick spray & add the batter to the dish
6. Bake for 20-30 minutes in the oven (I usually bake ours for about 23 minutes)

NOTES

  • Once the protein bars have cooled, separate them into Ziploc bags or Saran Wrap

  • Remember to store in the refrigerator!

Servings: 16 Bars

Nutrition: Calories 56 Protein 3.6g Carbs 9g Fat .7g

public.jpeg

Angie's Chocolate Protein Peanut Butter Fudge

fudge.jpg
  • 1 Cup Plain Pumpkin Puree

  • 1/8 Cup Natural Cocoa

  • 2 Scoops Chocolate Protein Powder

  • 1/8 Cup Honey (you can use honey or maple syrup – you can also skip this if protein powder is sweet enough)

  • 3 Packets of Stevia (only use if you need the sweetness)

  • 1/3 Cup of Natural Crunchy Peanut Butter

    *1 scoop protein powder is usually about a ¼ cup.


Great tip - When using sticky ingredients (honey, nut butter, etc) to help you create less mess before using your measuring spoons or cups spray them with a healthy oil first. This way these sticky products will not stick to the spoons or cups. This will save you on clean up and makes the transfer so easy! Try it next time!

Directions:

  1. Blend all ingredients in a bowl with a spoon until smooth. Having your nut butter at room temperature helps this process go faster.

  2. I used an 8×8 baking pan. First, I take parchment paper and covered the bottom and sides of the pan with one big sheet of parchment paper. Then I added the batter on top.

  3. Then I took another sheet of parchment paper and covered the batter. This is easy, less messy and I do not have to fight to get the fudge out when I am ready to serve it.

  4. Place in freezer overnight.

  5. Remove from freezer and cut into 12 squares. Serve immediately. Keep the cut fudge covered in the freezer until ready to eat. This is a cold treat.

Servings 12   

 Nutrition:  Calories 82,  Protein 6.5g,  Carbs 6. 7g,  Fiber .9g,  Sugar 4.2g,  Fat 3.6g

fudge.jpg

Angie's Favorite Maple Dijon Balsamic Dressing

taylor-kiser-EvoIiaIVRzU-unsplash (1).jpg
  • ½ cup extra virgin olive oil

  • ¼ balsamic vinegar (or you can also use Apple Cider Vinegar to change it up

  • 3 tbsp Dijon mustard

  • 2 tbsp maple syrup


Directions: 

  1. Whisk olive oil, balsamic, Dijon mustard and maple syrup in a small bowl or salad dressing jar to shake and enjoy!

Servings 6 – 2T each   

Nutrition:  Calories 178,  Protein 0g,  Carbs 3.6g,  Fiber 4g,  Sugar 3.1g,  Fat 18.9g

taylor-kiser-EvoIiaIVRzU-unsplash (1).jpg

A favorite Cumin Black Bean Turkey Tomato Soup

public.jpeg
  • 1 tablespoon olive oil

  • 2 lbs. organic ground turkey

  • 8 cups organic low sodium chicken broth

  • 2 cups carrots, diced

  • 6 tablespoons organic tomato paste

  • 1 onion, chopped

  • 1 bunch of parsley, chopped

  • 3 garlic cloves, minced

  • 2 tsp cumin

  • 2 tsp chili powder

  • 1 cup organic black beans

  • 2 cups zucchini, diced

  • salt and pepper to taste (optional)


Directions: 

  1. In a large pot, heat half of the oil over medium heat. Add ground turkey, brown for approximately 5 minutes.

  2. Meanwhile, heat remaining oil in frying pan over medium heat. Add carrots, onion and garlic. Saute until slightly soft, about 5 minutes. Add cumin and chili powder, stir to coat vegetables and let spices toast for a couple of minutes and turn off heat.

  3. In turkey pot, add 6 cups of broth. Bring to a boil, reduce heat and simmer.

  4. Add remaining 2 cups of broth to frying pan, to help spices release from the pan. Scrape bottom of pan and pour contents into large pot. Add tomato paste and zucchini and bring to a simmer for 10 minutes.

  5. Add meat and black beans to soup and simmer until heated through and beans are cooked to your liking.

Servings 6   

 Nutrition:  Calories 338,  Protein 34.5g,  Carbs 20.8g,  Fiber 5.4g,  Sugar 6.2g,  Fat 13.1g

public.jpeg

Mixed Trio 3-Bean Salad

ella-olsson-rD3YrnhTmf0-unsplash.jpg
  • 3 tbsp reduced-sodium tamari

  • 1 1/2 tbsp rice wine vinegar

  • 2 tsp honey

  • 1/4 tsp crushed red pepper

  • 2 tsp extra virgin olive oil

  • 2 cups haricots verts or green beans, cut into 1” pieces

  • 2 cups organic black beans, rinsed

  • 1/2 cup shelled edamame

  • 2 tsp grated fresh ginger

  • 1 tsp garlic, grated

  • 3 tbsp chopped fresh cilantro

  • 2 tsp toasted sesame oil

  • 2 tsp toasted sesame seeds


Directions: 

  1. Whisk tamari, vinegar, honey and crushed red pepper in a small bowl.

  2. Heat extra virgin olive oil in a large cast-iron skillet over med-high heat. Add haricots verts, black beans, edamame; cook, stirring often, until blistered or cooked through, 4-5 minutes. Add ginger and garlic; cook, stirring constantly, for 30 seconds. Add the tamari mixture and cook until the sauce is slightly thickened, and the beans are just tender, 1-2 minutes/

  3. Transfer the beans to a platter. Top with cilantro, sesame oil and sesame seeds (sometimes I add fresh avocado on top too!)

Serves 4: 1/2 cup each

Nutrition:  Calories 115,  Protein 4g,  Carbs 15g,  Fiber 4g,  Sugar 6g,  Fat 6g

ella-olsson-rD3YrnhTmf0-unsplash.jpg

Mixed Vegetable Shrimp Salad with Lime Dressing

taylor-kiser-EvoIiaIVRzU-unsplash (1).jpg
  • 1/4 cup coconut oil

  • 1/4 cup extra virgin olive oil

  • 3 tbsp fresh lime juice

  • 1 1/2 tbsp finely chopped cilantro

  • 1/2 tsp salt

  • 1/2 tsp ground pepper

  • 2 cups mixed veggies (steamed: sliced small red potatoes, carrots, or beets, green beans, peas; raw: sliced radishes, cucumbers or tomatoes)

  • 1/2 container organic romaine lettuce or 6 leaves

Optional: grilled or sautéed shrimp with your choice of flavoring I love Old Bay if you want to add protein to make a Magic Plate, 1 hard-boiled egg, sliced, 1 thick slice of red onion, broken into rings and crumbled feta, or farmer’s cheese for garnish


Directions: 

  1. Whisk coconut oil and olive oils, lime juice, cilantro, salt and pepper in a medium bowl until thoroughly blended. Add mixed veggies and toss to coat.

  2. Line a large serving platter with lettuce. Scoop the dressed veggies onto a plate or platter. Surround with egg, onion and cheese, if desired.

Serves 6: 1 1/4 cups each  

Nutrition:  Calories 214,  Protein 3g,  Carbs 8g,  Fiber 2g,  Sugar 2g,  Fat 20 (macros without shrimp)

taylor-kiser-EvoIiaIVRzU-unsplash (1).jpg