Category Archives: Food / Recipes

Chocolate Protein Pancakes

ChocolateproteinpancakesIngredients
  • 1 scoop Chocolate or Chocolate Vegan Shakeology
  • ½ banana
  • 1 egg
  • 1 tbsp. coconut flour
  • ¼ tsp. baking powder
  • 1-2 tbsp. water
Instructions
  1. In a bowl mash ½ banana with a fork. Mix in egg and beat until well blended. Add Shakeology, coconut flour and baking powder, and water and stir well. Batter will be very thick – like brownie batter!
  2. Preheat skillet to medium and spray with cooking spray. Spread pancake batter into pan. Cook until bottom is solid – about 2 minutes. Flip and cook maybe 30 seconds more until pancake is done. Enjoy your healthiest and most delicious meal of the day!

I topped mine with a little sugar free syrup, more banana, and some pecans.

Peanut Butter, Almond Butter, Walnuts, many other toppings can complete this delicious and filling breakfast.

Reintroducing the 5 Day Clean Eating Challenge!

JuneCleanEatingInviteIt’s been a LONG TIME, but we’re hosting a 5 day FREE clean eating challenge starting April 18th. This challenge will be great for full time working peeps or busy moms at home with kids!
We’ve done all the thinking for you. You just have to follow the plan, We have all the prep work done for your success.

Just Follow This Link and Click “Going” and we will reach out to you with the details.

Last summer when we ran this group “J.R.” lost 6# in 5 days, and “C.M” lost 2 inches around her waist!

Ok friends Let’s do this!

ICE CREAM!

Shakeology Ice CreamWhat better way to cool off on a hot summer afternoon than ice cream.  But this ice cream has no artificial sugars, dairy, soy, or anything bad for you.  It’s just purely amazing and a few simple ingredients, and poof – you’re ready to enjoy this delicious treat.

If you’d like the recipe for this, please leave your contact information on the form below and  I will send it out to you.

 

Quick and Easy Turkey And Veggies

One of the gals in my Challenge Group posted a picture and a recipe for her easy Turkey and Veggies.  She eats mostly Paleo so I love that this fits into her plan.

TurkeyVeggies

I modified for what I had on hand in the veggie drawer and mine consisted of this:

  • 1 1/3 tsp. EVVO
  • 1/2 chopped red onion
  • 20 oz. lean ground turkey
  • 1 chopped zucchini
  • 2 chopped red peppers
  • 2 diced jalapenos
  • 1 15 oz. can diced fire tomatoes
  • generous amounts of spices:  garlic powder, cyan pepper,  thyme, and rosemary

I heated the oil, cooked the onions until slightly browned, added the turkey and cooked about half way, then added all veggies and spiced and cooked for a few more minutes.

From the time I started chopping until I put this on my plate was maybe 15 minutes – tops!

Can serve 4 (maybe 5) and I’m counting it as 1 red, 1 green, 1 tsp. on the 21 Day Fix.

If you’d like more simple, healthy and delicious recipes like this, feel free to leave your contact info and I will include you in my newsletter.

Tofu Stir Fry

VeggieTofuIn my quest to eat less meat, I whipped up a delicious meat-free dinner and now have leftovers for days.  My friend Lynette is currently working her way through the Ultimate Reset, and I was inspired by her unwavering commitment to eating Vegan for 3 weeks.  I adapted a recipe to fit what I had available in my house, but it basically goes like this:

  1. In a large skillet, heat 1 and 1/3 Tbsp. extra virgin oil over medium-high heat. Stir in a diced shallot and cook for one minute. Stir in 3 garlic cloves minced, and cook for 30 seconds. Stir in one pound tofu, cut into bite sized cubes,  and cook until golden brown
  2. Stir in bell pepper and brocolli, cooking for 2 minutes. Stir in bok choy, and crushed red pepper, and heat through. Remove from heat.
  3. In a small saucepan, combine 1/2 cup water, 1/4 cup rice wine vinegar, 1 Tbsp. honey, and 2 Tbsp. soy sauce, and bring to a simmer. Cook for two minutes, then stir in 2 tsp. cornstarch dissolved in 2 Tbsp. water mixture. Simmer until sauce thickens. Pour sauce over vegetables and tofu. 

 

Why Go Gluten Free?

Gluten

You see it on food labels and restaurant menus. Everywhere you look, it seems people are talking about going gluten-free. Even yogurt at the store, and popcorn at the ball-game is labeled gluten-free.

Maybe you’ve wondered, What’s the real deal with gluten?

After reading “Wheat Belly” by William Davis, MD, I cut a lot of gluten out of my diet.

I used to have a bagel or a piece of wheat bread with my eggs and veggies.  I have swapped that out with Ezekiel bread and muffins.  I don’t do bread for sandwiches either.  I choose rice paper and make lunch wraps this way.  But you will find me caving to a few slices of deep dish pizza on occasion.  I’m human after all.

I did some research and came up with these commonly asked questions and their answers

Q.  What is gluten?

A. It’s a mixture of proteins that occur naturally in certain grains, such as wheat, rye and barley.

When breads, cereals and pastas are made with these grains, gluten may help improve their taste and texture. That’s why it’s sometimes added to other foods too — from french fries to deli meats.

Q.  So is there a downside?

A. For most of us, gluten is harmless. And cutting it out of our diet may make it harder to get the nutrients we need.

But some people can’t tolerate gluten. For those with celiac disease — up to 1 percent of the U.S. population — it’s a big concern. They need to avoid gluten entirely.

Q.  What’s celiac disease?

A. It’s an autoimmune disorder — which means the body’s natural defenses target and damage healthy tissue.

For people with celiac disease, gluten triggers an attack within the lining of the small intestine. That may cause symptoms such as bloating, constipation and diarrhea, especially in children. And the effects aren’t limited to the digestive tract. Celiac disease may trigger fatigue, mood changes or other problems as well.

Even worse, if you have celiac disease, gluten prevents the body from absorbing certain nutrients properly. That can lead to anemia, osteoporosis and other conditions.

The only way to confirm celiac disease is with a blood test and a follow-up biopsy. So if you think you may have this disorder, talk with your doctor.

Q.  Can gluten be harmful even if I don’t have celiac disease?

A. It can be — if you have a gluten sensitivity. That means you can tolerate small amounts of gluten. But large amounts may cause symptoms similar to those of celiac disease. The reaction is not usually as strong as in someone with the autoimmune disorder — but it may still be uncomfortable.

Q.  What happens if my doctor says I need to go gluten-free?

A. Your doctor or a registered dietitian can help you create a gluten-free eating plan.* If you have celiac disease, you’ll need to follow it for life. But you’ll still be able to eat a variety of healthy foods.

Gluten-free staples include fruits, vegetables, beans, and unprocessed poultry and meat. Certain grains — such as brown rice, corn and quinoa — also are OK.

Q.  What about weight loss? Doesn’t avoiding gluten help with that? 

A. There are many gluten-free foods to choose from at the grocery store. But not all of them are healthy. So if you just avoid gluten, you won’t automatically drop pounds. You still have to make wise choices and practice portion control.

If you’re not sensitive to gluten, there’s no proven benefit to going gluten-free. So before you change your diet, talk with your doctor about the best way to get the nutrients you need.

I hope this post was helpful to you, and if you’re interested in learning more about reducing gluten, eating vegan or vegetarian, or just eating a cleaner, more balanced diet, contact me directly as I have an interest in all these areas.

 

Salmon in Lemon Broth with Parmesan Pea Puree

Okay, this may not be one of my simple and bulk meals, but it sure was delicious and worth it.

SalmonInLemonBroth

If you’re interested in this recipe, just let me know and I’ll gladly send it to you.

Simple Sea Bass

I focus on 3 things when it comes to the meals I make at home:

  1. Easy
  2. Tasty
  3. Healthyimage

And maybe not even in that order.  I have a variety of recipe books I often reference so instead of keeping all these easy, tasty, and healthy recipes all to myself, I’m going to start sharing my favorites on a regular basis in hopes to inspire you.  Cool?

  • 1 lb. sea bass (cleaned and scaled)
  • 3 garlic cloves, minced
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon fresh parsley leaves
  • salt and pepper
  • 2 lemon wedges

Preheat oven to 450F°.

  1. In a cup, mix garlic, olive oil, salt, and black pepper.
  2. Place fish in a shallow glass or ceramic baking dish.
  3. Rub fish with oil mixture.
  4. Bake fish, uncovered, for 15 minutes; then sprinkle with parsley or Italian seasoning and continue to bake for 5 more minutes (or until the thickest part of the fish flakes easily).
  5. Drizzle remaining pan juices over fish and garnish with lemon wedges.

Serves 2-3

I then topped with some tabbouleh, and added some mixed peppers and onions, plus a 1/2 baked sweet potato sprinkled with cinnamon.

Enjoy!

Want more recipes like these?  Then sign up for my newsletter and I’ll make sure you get ones I’m sure you’ll love.

Garlic Parmesan Roasted Chickpeas

ChicPeasI am so making these.

Anyone else intrigued by protein packed foods that are not based on animals?

Makes: 2 1/2 cups

 

 

 

INGREDIENTS:

  • 2 15 1/2-oz BP
    A-free cans chickpeas (aka garbanzo beans), drained and rinsed
  • 1 tbsp olive oil
  • 1 tsp minced garlic
  • 1/2 tsp sea salt
  • Fresh ground black pepper, to taste
  • 1/2 cup grated Parmesan cheese

INSTRUCTIONS:

  1. Spread chickpeas on several layers of paper towel and let dry for 30 minutes.
  2. Preheat oven to 400°F. In a medium bowl, combine oil, garlic, salt and pepper. Add cheese and stir until crumbly and oil is absorbed. Add chickpeas and toss to coat.
  3. Spread on a baking sheet and bake for 45 to 50 minutes, until golden and crispy.

Nutrients per serving (1/4 cup Garlic Parmesan Roasted Chickpeas): Calories: 118, Total Fat: 3 g, Sat. Fat: 1 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 1 g, Carbs: 15 g, Fiber: 3 g, Sugars: 1 g, Protein: 6 g, Sodium: 202 mg, Cholesterol: 4 mg

By Brenda Bennett

No Guilt Chocolate Cupcake

YAY – My microwave is fixed, so I can start making these again.  And No Guilt!
CupcakeCollage

Ingredients

-1/4 tsp baking powder
-1 scoop Chocolate Shakeology
-dash of salt
-1 egg
-2 or 3 tbs water/milk
-optional mix in:  1 tsp. peanut butter

Directions
-In a mug mix Shakeology, baking powder, salt
-Next, mix in an egg and  2-3 tablespoons of water/milk
-Mix until dry ingredients are wet
-If you’d like to add peanut butter, put one dollop in the center and push it down a bit
-Microwave for 50-60 sec.
-When it is done the edges will pull from the sides.
-Enjoy!

If you’re following the 21 Day Fix Plan this equals:

  • 1.5 – RED
  • 1 – teaspoon (if you have Peanut Butter)