I always have bags of frozen fruit in my freezer for easy access to make a quick smoothie. You don't always have to have fresh fruit lying around. Frozen is just as good and still loaded with nutrients!
Ingredients:
handful of frozen strawberries
handful of frozen peaches
1/2 cup milk, almond milk, or soy milk
1/4 cup orange juice
1/2 cup water (more or less depending on how thick you want your smoothie)
Blend all ingredients together in a blender.
Ingredients:
2 cups spinach
1/2 cup water
1/2 cup strawberries
1/2 banana
1/4 cup orange juice
Mix together in blender and serve!
These are a healthy, all-natural cookies with no added sugars! A great quick snack for children and adults. I put a little variety in the recipe...you can choose to add protein or no protein!
Ingredients:
2 ripe mashed bananas
2 cups oats OR 1 1/2 cup oats & 1 scoop vanilla protein powder
1/4 cup canola or olive oil
1 tsp ground cinnamon
1/2 tsp salt
1/4 cup natural unsweetened applesauce
1/2 cup dark chocolate chips OR 1/2 cup chopped walnuts OR 1/2 cup Raisins...basically anything you want to add to your cookies to make them to your liking!
Directions:
Preheat oven to 350*
Mix all ingredients together
Use a tablespoon and scoop dough onto cookie sheets.
Bake for 20-25 minutes
Cool and serve!
ingredients:
2lbs Chicken tenderloins
1 cup low-sodium soy sauce
3 cups pineapple juice
Directions:
Pour all ingredients into crockpot and cook on medium heat for 4-6 hours.
Ingredients:
2 cups whole wheat flour
1/3 cup old-fashioned oats
1 tsp baking soda
1 tsp baking powder
1/2 tsp salt
1 tsp ground cinnamon
1/2 cup unsalted butter, softened
2/3 cup honey or agave
2 large eggs
1 tsp pure vanilla extract
1 cups dark chocolate chips
1 cup coconut flakes
Directions:
1. Preheat oven to 350*
2. Combine all dry ingredients into bowl
3. Combine all wet ingredients in a separate bowl
4. Combine both wet and dry ingredients
5. Stir in chocolate chips and coconut flakes
6. Drop into balls onto cookies sheet...as big or small as you want. Just make sure they are all similiar in size.
7. Bake for 12-14 minutes, or until golden.
8. Remove to cooling rack.
Easy stir fry recipe...like my others..but decided to add some creaminess to it.
Ingredients:
1lb raw chicken cut into strips
1 frozen bag of mixed vegetables (I used an Asian Blend)
2 cups brown rice
2 cups water
1 can Fat-free Low Sodium Cream of Mushroom Soup
Directions:
1. Put a big sauce pan or pot on medium heat on stove.
2. Add in all ingredients
3. Let cook for about 30 minutes. Until chicken is well done and rice is fully cooked.
4. Should have a stew-like consistency.
** you can change up the consistency of the recipe by adding more or less water. I like adding more water..because I refrigerate/freeze all my meals. So when reheating it doesn't dry up as easily.
Ingredients:
1/2 small minced onion
1 tsp olive oil
1lb lean ground turkey
1/2 cup ketchup
1/2 cup oats
2 tsp worcesterchire sauce
1 egg
2 cups spinach
Directions:
Preheat oven to 350*
Mix all ingredients together in a bowl
Portion mixture into cupcake tins
Bake for about 30 minutes
A trick for making all my protein bars is to always use at least 1 ripe banana in the mixture -- it helps keep the protein bar moist and prevents it from crumbling!
ingredients:
1 ripe banana
1 1/2 cups oats
1 tbsp flaxseed
3 scoops protein powder (any flavor ) i used graham cracker
1/2 tsp baking soda
1/2 tsp cinnamon
1 tsp vanilla extract
1/2 cup unsweetened applesauce
1/3 cup olive oil
1/2 cup coconut flakes
1/2 cup chopped cherries (I used frozen)
1/4 cup blueberries (i used frozen)
Directions: Preheat oven to 350*
Mix all ingredients together
Bake for 25-30 minutes
Quick and healthy treat...also gluten free!
Ingredients:
2 small ripe bananas
3 tbsp flax seed
2 tbsp stevia
1/2 tsp baking soda
1/2 tsp baking powder
2 scoops protein powder (any flavor) i used Graham Cracker **If you want a true brownie flavor- opt for chocolate
1/2 tbsp unsweetened cocoa powder
1 tsp vanilla extract
Optional: 1/2 cup dark chocolate chips
1/2 cup coconut flakes
Directions:
1. preheat oven to 350*
2. Mix all ingredients together
3. Bake for 10-12 minutes
Thanks to my client, Kelsey, I have a new recipe for when you're craving something sweet but still trying to keep it healthy...plus it is super easy!! **They literally taste like chocolate fudge**
Ingredients:
1 cup pitted dates-- I used sunmaid brand
1/2 tsp vanilla extract
1/2 tsp salt
2 tbsp cocoa powder
2 tbsp shredded coconut
1/2 cup raw unsalted pecans
Directions:
1. Blend all ingredients together in a food processor.
2. Roll into mini balls.
3. Made about 8-10 balls.
