This smoothie is a perfect way to start your day.
Matcha is the most concentrated form of green tea. It comes in a powdered form and can be found at many health food stores. It is known as a superfood for its vast antioxidant content. Antioxidants protect our body’s cells from damage. Damage to your cells can increase your risk for many common diseases and can occur in many ways – through stress (exercise), the environment (pollution), exposure to cigarette smoke, and much more. Providing an extra boost of antioxidants in your day can help lower your risk of cell damage by removing those free radicals!
In a blender combine:
1 container dole diced peaches (canned in WATER – not syrup)
1/2 cup spinach
1/2 cup frozen mango
1/4 cup plain greek yogurt
1 tsp chia seeds
1 tsp matcha powder
~1/3 cup water or milk (if you are using a magic bullet add enough water/milk to fill to the top)
You will need:
3/4 cup pitted & packed dates
1/2 cup chocolate whey protein (or protein powder of choice)
1 cup oats
1/2 cup Almond butter (or peanut butter)
1/4 cup cacao powder (unsweetened)
1/3 cup unsweetened almond milk (I used vanilla)
1 tsp chia seeds
1. Microwave 3/4 cup pitted and packed dates in 30 ml of water for 40 seconds. This will soften them and make them easier for you to mash.
2. Once dates are mashed – mix in a bowl with the rest of the ingredients.
3. Form mixture into balls with your hands.
4. Roll balls in shredded coconut.
5. Store in the fridge.
ENJOY cold 🙂
YUM! Nothing beats pancakes…especially with protein!
This is a great meal after a workout involving resistance training. The high protein content will help with your muscle synthesis and development.
1 mashed banana
1 egg OR 2 egg whites
3/4 cup oats
1 scoop chocolate whey protein (or your own protein powder of choice)
1/2 tsp cocoa powder
1/3 tsp baking powder
1 tsp flax seeds
Cook in a pan with coconut oil just like a regular pancake!
Approximately 7 minutes per side on medium heat.
Top with greek yogurt, flax seeds, and fruit!
Looking for a little treat after dinner? This dessert is quick and easy for one.
In a coffee mug combine:
1/4 cup almond meal
1-2 tbsp cocoa powder
2 tsp coconut sugar (or sweetener of your choice)
2 egg whites
1 1/2 tbsp milk
1/2 tsp baking powder
Dark chocolate chips (70% cacao)
Microwave for 2 minutes.
Use a knife to release the sides from the mug.
Topping: I used melted dark chocolate almond butter. Yogurt is also a great topping.
Everyone loves banana bread! This wholesome banana bread is great for breakfast or a snack!
Blend in a bowl:
~1 cup mashed bananas
1 tsp vanilla
3/4 cup unsweetened vanilla almond milk (you could use skim or coconut milk)
3/4 cup almond flour
3/4 cup whole-wheat flour
1/3 cup yogurt (I used 0% vanilla)
1 egg OR 2 egg whites
After blending, mix in:
1 1/2 tsp baking powder
3/4 tsp baking soda
1 cup oats
1 heaping tsp of cinnamon
2 tbsp flax seeds
4 tsp coconut sugar
And 2 pinches of salt
Optional: I added 70% dark chocolate cacao nibs
Fact- Dark chocolate is a great addition as it contains antioxidants known as flavonoids. Flavonoids play a major role in heart health! ♥ Make sure that the chocolate you choose is greater than 70% cacao for the most benefits. Also, make sure it has cocoa mass or cacao powder listed as the first ingredient and NOT SUGAR!
Cook at 350F for ~1 hour. Test with tooth pick to ensure it is fully cooked.
Chia seeds are a great addition to many recipes. They contain the Omega-3 fatty acid, ALA, which is an essential fat. Therefore, it must be consumed in the diet. 1TBSP of chia seeds contain 3 grams of omega-3 fatty acids and 3 grams of protein!
Additionally, I added ground flax and wheat germ for a nutrient boost in this muffin recipe! Ground flax is the most nutritious source of flax as it is easier to digest within the body and you will take away the most nutrients from this form!
As I am sure you already know, flax is a great contributor to a healthy digestive system. It provides a wonderful source of dietary fibre which can help with bowel functioning! Also, just like the chia seed, flax contains a great source of the omega-3 fatty acid ALA too.
Not only are these muffins packed with nutritional benefits but they are DELICIOUS.
Enjoy chocolate lovers 🙂
Blend wet ingredients in a bowl:
2 ripe bananas
1/4 cup Greek yogurt
1/3 cup Coconut Sugar
In separate bowl mix dry ingredients:
1/3 cup whole wheat flour
1/3 cup wheat germ
1/2 cup flax meal
1/3 cup cocoa powder
1 tbsp Chocolate PB2
1 tsp baking soda
1 tsp baking powder
A pinch of salt
Mix wet and dry together.
Stir in 1 tsp flax seeds and 2 tsp Chia seeds.
Add dark chocolate chips (70% cacao is best) as you desire (I used ~1/3 cup).
Bake at 350 for ~16-20 mins.
Make sure they are done by poking with a tooth pick- when it comes out clean they’re done.
Makes ~10 muffins
PS- If you are looking to make this wheat/gluten-free, remove the 1/3 cup whole wheat flour and replace with either 1/3 cup flax meal or 1/3 cup almond flour. (Note: with almond flour/meal the shelf-life decreases and it may be beneficial to keep them in the fridge or freezer).
I created this recipe for all you pizza lovers out there! Anyone I have ever made this for has fallen in love. Who says pizza can’t be healthy?
1 Medium head of cauliflower
1/2 tsp Basil
1/2 tsp Oregano
1/2 tsp Garlic powder
1 tbsp egg whites
1/4 cup Parmesan Cheese
1/4 cup shredded mozzarella cheese
4 tbsp almond meal (almond flour)
1/4 tsp salt
1. Chop up cauliflower into fine pieces or use a food processor (yield approximately 2.5 cups).
2. Once processed, put in a covered microwavable container and microwave for 4 minutes.
3. Allow cooling on a kitchen towel. When ready to handle, ring out as much water as possible from the cauliflower using the towel.
4. Add dry ingredients, mix. Followed by the wet ingredients, mix.
5. Use your hands to form it into a dough ball.
6. Lay out the dough on a baking sheet with parchment paper sprinkled with olive oil in your desired pizza shape.
7. Cook at 450 F until golden brown (~10 mins)
8. Remove from the oven and add your desired toppings.
9. Cook for another ~12 minutes at 450 F.
Topping ideas:pizza sauce, mozzarella cheese, fresh basil, kale, onions, mushrooms, cooked chicken breast, peppers, etc.