Chocolate-PB Energy Bites

Chocolate-PB Energy Bites

by | Aug 23, 2021 | baking, gluten free, protein, recipe, Uncategorized, vegan

(makes 12-14 1-2 inch balls) 

  • ¾ cup (60 grams) instant oats
  • ¼ cup (70 grams) Chocolate Perfect Protein Powder (your favorite)
  • ½ cup (50 grams) almond flour
  • ¼ cup (65 grams) almond or peanut butter
  • ½ tsp vanilla extract
  • 3 tbsp maple syrup or honey

Grind the oats in a high-speed blender or food processor and pour them into a bowl. Add the protein powder, almond flour, and nut butter.
Stir the ingredients together and then add the vanilla and maple syrup and, using your hands, form it into a thick batter.

If the mixture seems really dry, add more peanut butter or maple syrup/honey.

Now, roll into balls (1-2 inches/2.5-5 cm) and put them on a plate. Place in the freezer for at least 30 minutes, then place in a tightly sealed container (or freezer-safe bag).

These will keep for a month in the fridge or 2 months in the freezer. ENJOY!!!

Zesty Shrimp Noodles

Zesty Shrimp Noodles

by | May 4, 2021 | cooking, gluten free, protein, recipe, seafood, squash, Uncategorized

Ingredients:

  • 1 lb raw shrimp, peeled and deveined
  • 4 small-medium zucchini
  • 14 oz can organic, diced tomatoes
  • 1 Tbsp olive oil
  • 1-2 Tbsp ghee (clarified butter)
  • 4 garlic cloves, minced
  • 1/4 tsp crushed red pepper flakes
  • 1 tsp italian seasoning
  • salt & pepper to taste

Directions:

  • make zucchini noodles by spiralizing zucchini (to save time, you can buy premade).
  • heat oil in saute pan and once hot, add shrimp and garlic.  cook until shrimp is pink and garlic is browned.  remove from pan.
  • add ghee, zucchini noodles and spices to pan and saute for 2 minutes.  add diced tomatoes and cook for an additional two minutes.
  • toss shrimp in with zucchine and serve

Lemon Cream Overnight Oats

Lemon Cream Overnight Oats

by | Apr 6, 2021 | gluten free, grains, protein, recipe, Uncategorized, vegetarian

😋🍋Eat this Lemon Cream Overnight Oats as-is or with some yummy toppings – either way, you will be looking forward to breakfast!

You can use any kind of milk you want in this, but I like oat milk because it has a creamier texture.

✅If you want to boost the protein and cut back on the tartness, stir ½ to 1 scoop of your favorite vanilla plant-based protein powder. If you use protein powder, stir it in just before serving. You might have to add a little more milk so it doesn’t get dry.

LEMON CREAM OVERNIGHT OATS

 (Makes 2 servings)

Oats:

  • 1 cup (80 grams) old fashioned oats (gluten-free, if possible)
  • 2 tbsp chia seeds
  • Juice of half a lemon
  • 1 tsp vanilla extract
  • 1½ cups (355 ml) unsweetened oat milk (or other milk of choice)
  • 2 tablespoons maple syrup

Optional toppings:

 

Place all the oats ingredients in a large mason jar and cover tightly. Shake it to mix the ingredients, and store it in the refrigerator overnight.

 

In the morning, shake the jar again and divide the oats between two bowls. Stir in the optional protein powder (and milk if needed). Add optional toppings and enjoy!

Coco-Nutty Snack Bars

Coco-Nutty Snack Bars

by | Apr 1, 2021 | baking, gluten free, recipe, Uncategorized, vegan

I’ve got a special treat for you today.

It’s a healthy snack bar recipe that’s perfect for a mid-morning or mid-afternoon pick-me-up.

Not only does it taste great, but it’s vegan, gluten-free, and low in sugar!

They will keep for several weeks in an airtight container (if they last that long).

Note: the trickiest part of this recipe is actually how sticky the “batter” is. That’s because it’s not really a batter, as it’s made almost entirely of nuts and seeds. 

I recommend using a rubber spatula to mix it as well as spread it out in the pan before baking.

Feel free to mix up the kinds of nuts, seeds, and nut butters you use. You really can’t go wrong.

Coco-Nutty Snack Bars

  • 1 cup (125 g) chopped pecans or almonds
  • ⅔ cup (66 g) unsweetened shredded coconut
  • ¼ cup (36 g) pumpkin seeds
  • ¼ cup (36 g) chia or flaxseed (ground)
  • ¼ tsp Himalayan salt 
  • 1 tbsp coconut sugar
  • 2 tbsp melted coconut oil
  • 1-2 tbsp natural nut butter (either peanut, almond, or other flavor) 
  • 3 tbsp honey or maple syrup

Preheat the oven to 325°F (162ºC). Line an 8-inch (20 cm) square pan with parchment paper.

Place the first 5 ingredients in a large bowl and mix well.

In a separate bowl, whisk together the remaining ingredients. Pour over the nut mixture and stir together well.

Pour the resulting batter into a prepared baking pan. It will be sticky and hard to maneuver, but press it down into an even layer that covers the bottom of the pan.

Bake for 25 minutes.

When done, let cool for about 45 minutes. Slice into 16 bars. Remove the bars and let cool for another 30 minutes on a cooling rack. Store in an airtight container.

Hope you enjoy these! 

Toasty Cinnamon Oats

by | Mar 24, 2021 | baking, gluten free, grains, recipe, Uncategorized, vegetarian

😋 This recipe gives you the crunchy goodness of granola … but without all of the sugar and excess calories!

Try it over yogurt or a bowl of berries or even applesauce. Delicious!

👩🏾‍🍳 TIP: This is also amazing with pumpkin pie spice.

TOASTY CINNAMON OATS

(makes 4 servings)

  • ½ Tbsp coconut oil
  • 2 tsp butter 
  • 1 cup rolled oats (gluten-free, if possible)
  • ½ tsp cinnamon
  • ¼  tsp nutmeg
  • 1-2 tsp coconut sugar (to taste)

 

Melt the coconut oil and butter in a nonstick skillet over medium-high heat. Stir in the oats, making sure they are well coated. 

After about 2 minutes, sprinkle with cinnamon and nutmeg, and continue to stir as the oats turn a toasty golden color, another 2-3 minutes.

Remove the skillet from the heat and toss in the coconut sugar, making sure it’s evenly distributed. Pour the oats onto a sheet pan or large plate so they can cool completely. Store in an airtight container.

Sooooo good. Hope you enjoy this recipe 🙂

 

Frittata In A Mug

Frittata In A Mug

by | Dec 14, 2020 | cooking, egg, gluten free, greens, protein, recipe, Uncategorized

💪💥Want to prep AND cook a delicious and healthy meal in less than 3 minutes?

 

🍽One that you can eat for breakfast, lunch, or dinner, or even as a snack? Of course, you do. 🙂

 

🎩Ta da! It’s a microwaved frittata that you can cook in a mug.

 

FAST & EASY FRITTATA IN A MUG

(Serves 1) 

  • 2 eggs
  • Salt & pepper to taste
  • 4-5 chopped spinach or kale leaves
  • 1 big tbsp salsa
  • 1 tbsp feta or goat cheese crumbles

Coat the inside of a coffee cup or mug with olive oil spray. Crack the eggs into the mug, add a couple of pinches each of salt and pepper, and whisk together. 

Stir in the rest of the ingredients and place in the microwave, and cook for 75-90 seconds. 

😍That’s IT! Enjoy!