Healthy Taco Seasoning

• 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

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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.

Seasoning for up to 3 lbs. of meat.   

Chocolate Protein Snack Bars

• 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

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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

Angie's Chocolate Protein Peanut Butter Fudge

• 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.

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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

Angie's Favorite Maple Dijon Balsamic Dressing

• 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

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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

A favorite Cumin Black Bean Turkey Tomato Soup

• 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)

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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

Mixed Trio 3-Bean Salad

• 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

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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

Mixed Vegetable Shrimp Salad with Lime Dressing

• 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

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Directions: 

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.

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)