RECIPES


 CHICKEN OR TURKEY PROTEIN MUFFINS

1 pound of ground chicken or turkey meat                                                                                                                                                                                                                            
1 whole egg or 2 egg whites
½ cup chopped onion
2 green onions chopped
1 small red bell pepper chopped
½ cup mushrooms chopped
1 to 2 tsp of pink sea salt
1 to 2 tsp of fresh ground pepper
2 tsp chili powder
1 tsp smoked paprika
2 tbs gluten free Tamari sauce (optional) 

Pre-heat oven to 400 degrees.
In a bowl mix together well all of the ingredients. Using a large or small muffin pan, spray each cup with a non stick olive oil or other non stick spray. Divide the mixture among each cup filling it to the top. Place in the oven for approximately 30 to 40 minutes. My oven is not convection, so it took 40 minutes. I checked them to see if they were done by inserting a meat thermometer into the center. I wanted them to read about 150 to 160 degrees.
You have the option with this type or recipe to make it any flavor you want. Like Italian spices or use cumin or rosemary and garlic. The options are endless!




GLUTEN FREE BANANA CARROT MUFFINS

Ingredients
2 cups almond flour (also called almond meal)
2 teaspoons baking soda
1/2 teaspoon salt
1 tablespoon ground cinnamon
1/2 cup shredded unsweetened coconut
3 large organic eggs
3 bananas mashed
1/2 cup (8 tablespoons) grassfed unsalted butter
2 tablespoons raw honey
1 teaspoon apple cider vinegar
1 1/4 cups pitted and chopped dates
2 medium carrots, shredded
3/4 chopped walnuts
Instructions

Preheat oven to 325.
Lightly oil a 12 cup muffin pan or use muffin liners.
In a large bowl mix together the almond flour, baking soda, salt, cinnamon, coconut.                                            
In another bowl whisk the eggs, banana, butter, honey and vinegar.
Stir the wet ingredients into the dry ones.
Fold in the dates, carrots, and walnuts.
Divide the batter among the muffin cups.

Bake for 40 minutes until golden brown.
Cool in the pan for 5 min, then turn them out on a rack to cool until room temp.




BERRY MAPLE GRAB N GO PORRIDGE
¼ cup uncooked old fashioned rolled oats
1/3 cup almond or hemp milk
¼ cup plain Greek yogurt
1-1/2 tsp chia seeds
2 to 2 tsp pure dark maple syrup
¼ cup blueberries, raspberries or other fruit (or enough to fill jar)

In a small half pint (8oz) mason jar, add oats, milk, yogurt, chia seeds, and maple syrup. Put lid on jar and shake until well combined. Remove lid, add berries and stir until mixed well. Put lid back on and refrigerate overnight or up to 2 days. Eat chilled.
Low in calories!

High in fiber and protein!



HEALTHY STIR FRY RICE
2 tbs Coconut oil
½ tbs Toasted sesame oil
2 tbs minced ginger
3 cloves chopped garlic
½ red onion sliced
2 cups green onion thinly sliced
4 small sweet peppers diced
1 cup sliced shitake mushrooms
2 cups cooked brown and wild rice

Stir fry oil, garlic, ginger and onion until soft and translucent, then add veggies and stir fry until soft, then add rice and a few splashes of Tamari sauce (instead of salt) and stir fry until rice, veggies and all ingredients are incorporated completely and mixture almost starts to fry or get a slight crispness to the rice. I use a large stir fry pan, frying pan, or you can use a Wok.
Yummy and healthy!



GLUTEN FREE PUMPKIN PANCAKES
In one bowl mix wet ingredients together.
1 cup unsweetened coconut milk
1/2 cup organic pumpkin puree
2 whole eggs
1 tbs grapeseed  or canola oil
1 tbs apple cider vinegar

In another bowl mix dry ingredients together.
1 cup gluten free Manini's multi use flour
2 tbs of coconut palm sugar
1 tsp (aluminum free) baking powder
1/2 tsp baking soda
1/2 tsp pumpkin spice
1/2 tsp cinnamon
1/4 tsp sea salt

Pour wet ingredients into dry and mix well.  Pour about 1/3 cup scoops of batter onto a pre-heated griddle sprayed with coconut oil cooking spray.  Flip when underside is golden brown. Makes approximately 8 to 10 pancakes.
Add grass fed butter, dark maple syrup and crumbled walnuts or pecans for the yummy-est pancakes ever!


WEIGHT LIFTER'S PROTEIN PANCAKE BREAKFAST
In a mixing bowl mix together;
3/4 cup oat bran
3/4 cup whole oats
1/2 tsp baking soda
1 scoop vanilla protein powder (whey or plant based protein)
1 tsp cinnamon
whip up 2 - 3 whole eggs in a separate bowl
add 1 cup of a non dairy milk (coconut milk, hemp milk or almond milk)
combine into dry mixture bowl, add some thawed frozen blueberries (optional) and mix all ingredients well.  Makes about 6 pancakes depending on how big you make them.
Approx. 88 cal., 6 g protein and 14 g carbs per pancake
A breakfast like this sets me up great for a heavy weight lifting day! Love it!
I added some crumbled raw walnuts for some more healthy fats, a drizzle of dark maple syrup for sweetness and some fresh raspberries.  Those are all optional items depending on your caloric needs.
I serve mine with 2 strips of turkey bacon which adds 30 calories, 6 g of protein and very little fat per slice to your meal. 



VEGETARIAN PORTABELLA MUSHROOM BURGER
served with an amazing salad!
1 large to very large portabella mushroom rubbed in evoo, seasoned with a little chunky sea salt and placed on a grill.
Grill it like you would a hamburger, approx. 5 min on each side.  Also I grilled onions and added them to the top of the burger for more amazing flavor!
I used a gluten free bun with a little vegannaise and mustard, sprouts, tomato and sliced avocado, you can also use a lettuce wrap instead.
I served it with a lovely kale and baby greens salad piled with other veggies and topped with sprouted pumpkin and sunflower seeds.  For dressing I used lemon juice and balsamic vinegar  OMG! It was good, so good I had another again the next night!

So satisfying and healthy!





 
SMOKED SALMON WRAP SNACK (under 230 calories)
serves 1
1 Brown rice tortilla
2 slices of smoked salmon
1 scallion sliced
a slice or 2 of avocado (without avocado calories are 210)
Roll up and eat! 





SUPER EASY PROTEIN PANCAKES - serves 1
2 whole eggs
1 ripe banana
1/4 tsp vanilla extract (optional)
dash of cinnamon (optional)
1 tbs flax meal (optional)
Put all ingredients in a bowl or blender and mix or blend until smooth, add handful of frozen or fresh blueberries (optional) stir them around and pour or spoon, in small amounts, the batter on to a pre-heated non-stick pan or griddle, flip them over in about 1 minute or when small bubbles appear.  Wait another minute or so and serve.  I added a small amount of dark maple syrup and crushed a small amount of walnuts over the top.  I served mine with 2 slices of turkey bacon and YUM!
Syrup is good, but these pancakes are sweet enough on their own!


VEGAN EDAMAME BASIL PESTO
12 to 14 oz pkg of edamame, cooked.  I used a bag of frozen edamame shelled.
1 cup basil leaves, packed down (couple of big handfuls)
2 Tbs fresh lemon juice
1 to 3 cloves of garlic
1/2 cup water or broth
2 Tbs nutritional yeast
1 to 2 Tbs extra virgin olive oil
1/2 tsp sea salt
1 tsp dried oregano
Put the liquids in the blender or food processor and then add the other ingredients and blend until smooth.  Put over pasta, chicken, fish or whatever you like pesto on.
Light, creamy & delicious!



GIGI'S CHOCOLATE BLISS BREAKFAST SMOOTHIE FOR 2
1&1/2 cups of vanilla almond milk (or other vegan milk)
1 frozen banana 
3 to 4 frozen mango chunks
4 large fresh strawberries
1/3 cup fresh or frozen blueberries
1/2 tsp cinnamon
1 scoop chocolate infusion Green Superfood (Amazing Grass brand)
1 tbs raw cacao powder
1 scoop chocolate whey concentrate protein powder
2 tbs ground flax seeds
2 tbs hulled hemp seeds
2 tbs chia seeds
1 large handful of chopped kale leaves
4 ice cubes
I added a cup of filtered water at the end just so it wouldn't be too thick.  Blend on high for 40 - 45 seconds in high speed blender and serve.
Super delicious & satisfying!
 

 GIGI'S SUPER 8 GREEN SMOOTHIE FOR 2
2 cups filtered water
1 small cucumber
2" knob of fresh ginger
1 apple quartered
1 yellow bell pepper
1/2 large avacado
2 large handfuls of parsley
2 tbs hulled hemp seeds
1 scoop acai/gogi berrry green superfood (Amazing Grass brand)
3 to 4 ice cubes
Blend in Vitamix (or other high powered blender) for 45 seconds or until creamy and well blended.  
Creamy, yummy & super healthy!







VEGGIE STIR-FRY
2 tbls coconut oil
1/2 tbls toasted sesame seed oil
3-5 cloves of chopped/minced fresh garlic
4 -5 tbls of chopped/minced fresh ginger
1/2 a yellow or purple onion sliced
2 carrots sliced
6 or 7 Brussels Sprouts cut in 1/2 or quartered depending on their size.
Tamari sauce ( added 1/2 tbls at a time after each veggie ingredient)
(optional additional ingredients)
1 cup of edamame (added in towards the end of cooking)  
1 to 2 packages of angel hair Miracle Noodles. (found at Whole Foods)
Heat the oils on medium heat for 2 minutes, before adding in the garlic and ginger. Heat them for 1 to 2 minutes, then add the onion, saute until translucent and then add the carrots and Tamari, stir for 1 minute, then add the brussels sprouts and a bit more Tamari. Cover with lid and let steam for 5 to 7 minutes, then stir it up and add edamame for 2 minutes before adding noodles (optional). 
Can be served as a side to a Salmon fillet or served over brown rice, quinoa or tofu. 
This really is quite delicious!



BERRY CHIA SEED JAM
2 cups of berries ( I did blueberry/raspberry one time, this time is strawberry)
3 - 4 tbls dark maple syrup
1 tsp vanilla extract
2 tbls chia seeds
In a vitamix, food processor or regular blender, blend the berries up with the maple syrup and vanilla extract until smooth and maybe a bit chunky, depending on your jam preference.  Put the mixture in a saucepan on low to medium heat for about 3 to 4 minutes while stirring occasionally.  Add chia seeds and turn down the heat to low.  Keep stirring while chia seeds gel up and jam starts to thicken for about 5 minutes.  Turn off heat and keep stirring until consistency is perfect.  When ready, poor mixture into a glass jar with a lid.  When jam is cooled seal up the container and refrigerate.
Imagine that! A healthy jam! Yum!


GOOD MORNING SUNSHINE SMOOTHIE
1/2 cup unsweetened vanilla almond milk or coconut milk
1/2 cup of mango or cantaloupe chunks
1 small banana
1/4 cup chopped carrot
1/4 of a naval orange (peeled)
1/4 of a lemon (peeled)
2 tbs dark maple syrup
2-3 strawberries or 1/4 cup pineapple chunks 
1 scoop of SunWarrior vanilla raw protein powder or vanilla whey
2 cups of ice cubes
Blend well in a high speed blender or Vitamix for 1 min.
Super refreshing and energizing!


KALE SMOOTHIE
1 cup unsweetened vanilla almond milk or coconut milk
1/2 banana
3-4 strawberries
1/4 cup blueberries
1 large handful kale
1 tbs ground flax
1 tbs chia seeds
1 tsp cinnamon
1 scoop SunWarrior vanilla raw protein powder
3-4 ice cubes
Blend well in a high speed blender like a Vitamix for 35 to 40 seconds and enjoy!
Here's to your health! Cheers!


Mom's Vegan Chocolate Crispy Treats

Ingredients:
½ cup organic almond butter
1/2 cup organic brown rice syrup or 1/4 cup raw honey
½ cup vegan chocolate chips or dark cacao chips
3 cups organic crispy brown rice cereal
Coat a 9x9 square baking pan with cooking spray. Place almond butter, brown rice syrup, and chocolate chips in a large saucepan over medium heat. Cook 4 minutes, stirring constantly, or until all ingredients are melted together. Turn off heat, and stir in crispy rice cereal. Mix well, then pour into baking pan and press mixture down evenly. Cool in refrigerator for 20 minutes or until hardened and cool. Slice into squares and enjoy. Keep in freezer for best results. Any kind of nuts can be added to mixture too, if desired.
BEWARE! These are very yummy!

Healthy, Homemade, Gluten Free, Low Fat Chips or Crackers
Take a brown rice tortilla and slice it into triangles for chips and squares for crackers, bake them in the oven or toaster oven at 350 degrees for about 5 - 7 minutes and you will have one of the best tasting chips ever.
Love these!


Perfect, Quick, Healthy Snack
One organic millet rice cake
Canned sockeye salmon (mixed with 2 tbs Vegannaise stone ground mustard)
Broccoli sprouts
Sliced tomato
Small pinch of Himalayan sea salt
Delicious!
  


Baked Eggs 
I have had eggs every way you can think of, but I never tried baking them before. What a great option I have discovered!
Using a muffin pan, spray each cup with a little cooking spray, then crack an egg in however many cups you want, sprinkle with your favorite seasonings and put in the oven on 350 degrees for 17 minutes. Pop them out of the oven, use a spoon to lift the eggs out of the muffin pan (they come out easily)and serv. I had mine with a cinnamon Mochi rice biscuit topped with raw almond butter. You can add veggies or a grain to the bottom of the cup, then the egg and create a little breakfast on the go. There are so many ways I plan on dressing these up. I will share as I discover more options. Enjoy!





Sweet Potato Lentil Stew
Serves 4 to 6 (serve over brown or basmati rice or couscous)
¼ cup safflower oil
1 medium onion diced
2 small tomatoes diced
1 tsp of minced fresh ginger
1 1/2 tsp turmeric
1 tsp cumin
1 tsp ground coriander
½ tsp ground cinnamon
1/8 tsp cayenne
pinch of fine sea salt
2-3 medium sweet potatoes, peeled and cut into ¾ inch cubes
7 cups of vegetable broth
1 cup of brown lentils

Instructions
Heat the oil over medium heat in a large, deep pot. Add the onion and cook, stirring frequently for 2 minutes or until the onion starts to soften. Stir in the tomatoes and ginger and cook for 3 minutes. Stir in the turmeric, cumin, coriander, cinnamon, cayenne and a pinch of sea salt. Cook and stir for 2 minutes, then taste for seasonings. Add the sweet potatoes, broth and lentils. Stir well, and bring to a boil over high heat. When the mixture comes to a boil, reduce the heat, cover and simmer for 45 minutes or until the lentils and sweet potatoes are soft. This is so hearty and yummy and even yummier served with homemade cornbread.

Cornbread (shown in picture with stew)
Serves 12
1 cup of sorghum or dark pure maple syrup
1&1/4 cups coconut, almond, soy or rice milk
1/4 cup safflower oil
1 &1/2 cups organic cornmeal
1/2 cup whole wheat flour
1 tsp. baking soda (make sure it is fresh, not outdated)
1/2 tsp. fine sea salt
Preheat the oven to 400 degrees.  Oil a 9"x9" (or similar size) baking dish or 12 cup muffin tin.  Combine the syrup, milk, and oil in a medium bowl and mix well.  In another bowl, stir together the cornmeal, flour, baking soda, and salt.  Add the dry mixture to the wet mixture, and mix just until well combined, don't over mix or the cornbread can become heavy and tough.  Pour the batter into the prepared pan, and bake for 25 to 30 minutes or until a toothpick inserted into the center of the cornbread comes out clean.  It will be golden brown and crazy delicious!

Chocolate Peanut Butter Cups (the healthy version)
Makes 12
¼ cup Earth Balance Butter
¾ cup crunchy peanut butter (unsweetened & unsalted)
¾ cup of graham cracker crumbs or 10 graham cracker squares smashed to crumbs
(naturally sweetened or low in sugar like Health Valley brand).
¼ maple sugar or other granulated sweetener.
1 cup of grain sweetened, non-dairy chocolate chips (or carob chips).
¼ cup of a nut or rice milk ( I use unsweetened almond milk).
¼ cup chopped pecans, almonds or peanuts

Instructions
Line a 12 cup muffin tin with paper liners & set aside. Melt the butter in a small pan over medium heat. Stir in the peanut butter, graham cracker crumbs, and maple sugar and mix well. Remove the mixture from the heat. Evenly divide the mixture, approximately 2 tbsps per muffin cup. Combine the chocolate and the milk in another pan. Stir over medium heat until the chocolate has melted. Spoon the chocolate evenly over the peanut butter mixture. Top with chopped nuts. Set in the refrigerator or freezer for 2 hours before serving.

 

Green Smoothie Recipe

(1 serving)
1 cup frozen mixed berries
1 cup kale
1/2 banana
1 cup water
Tear kale leaves off of stems and tear into small shapes. Put berries, kale, 1/2 banana, and water into a blender and blend until smooth. Enjoy!
132 calories, 1.1 g fat, 31.2 g carbohydrates, 3.8 g protein, 5.8 g fiber, 31 mg sodium, 0 PointsPlus

 Instead of Ice Cream, Ice Cream Dessert
Ingredients:  serves 2
2 frozen bananas
1.5 tbsp. of all natural peanut butter or almond butter
1/4 cup of vanilla flavored almond milk
1/4 tsp. vanilla extract
1/4 tsp. cinnamon
1/4 cup of berries (strawberries or raspberries are good)
1 tbsp. of dark chocolate, cacao or carob chips
How to prepare:
Freeze 2 cut up bananas, then put all ingredients in a blender (except chocolate chips and berries).  Blend until smooth. Pour into freezeable container and put in freezer for 15 to 20 minutes.  Take out, pour into serving bowls and garnish with chocolate chips and berries.


Salmon Wrap
Ingredients:
1 Ezekiel 4:9 Sprouted Grain Tortilla
2-3 tbs of Hummus
Large handful of Arugula or other salad greens
Large handful of Radish Sprouts
Small handful of Cilantro
Left over Salmon Filet or canned Salmon (Chicken or other fish can be used too)

How to assemble:
Heat tortilla in microwave for 15 seconds to soften, then spread on Hummus, pile on veggies, then place cold salmon on top of veggies and roll up your wrap for a quick healthy lunch or snack. I added pumpkin seeds on the side for added nutrition. You could also add avocado to this as well. I love making up different types of healthy wraps like this and look at all of the clean nutrients you get like protein, fiber, healthy carbs, healthy fats and antioxidants. Wraps are great to put leftovers in to take with you to work for lunch the next day too.



Healthy Smores
Purchase a box of low sugar or low fat graham crackers. They may be a tad difficult to find, but they're out there. Buy a bunch of ripe bananas and cut several of them into thick slices. Use the bananas in place of the traditional marshmallow.  Instead of milk chocolate squares, use dark chocolate for a heart healthy s'more.
Build the s'mores with chocolate and bananas and then wrap each one in foil. Put your s'mores in an oven preheated to 250 and bake for 3-4 minutes per side. Or put your healthy s'mores right onto the BBQ grill and heat for just a few minutes. Enjoy your s'mores without all of the guilt!










 
Cocoa-Banana Frozen Dessert 

Ingredients: 2 frozen bananas, 2 tablespoons pure unsweetened cocoa powder, 1 teaspoon pure vanilla extract, 2 tablespoons real maple syrup
Instructions -  Peel the bananas and place in a blender or food processor along with the cocoa powder.  Add the vanilla extract and the maple syrup.  Blend till very smooth.  Pour into individual custard cups or small bowls and freeze until just frozen. Nutrients Per Serving Calories: 118.1 Protein: 1.4 grams Fat: 0.7 grams Carbohydrate: 30.0 grams Fiber: 3.0 grams Cholesterol: 0.0 mg
                                                                                                                                                      Homemade Pizza 
Ingredients:
1 pre-made whole wheat pizza dough
extra virgin olive oil
tomato paste
fresh mozzarella cheese or vegan rice mozzarella cheese
1 fresh Roma or Hot House tomato
fresh mushrooms
black olives
fresh raw zucchini squash
Dried Italian seasoning

Need:
Large baking sheet or pizza stone
pastry brush

 Directions:
Set pizza dough out of refrigerator for 20 minutes before starting.  Place dough on lightly floured surface and begin to roll dough out flat with a rolling pin.  Roll it out as flat as you can get it either round or square.  Don't over work the dough or it will get tough. Place rolled out dough either on a large cookie sheet or on a pizza peel if you are going to be sliding it on to a pizza stone already pre-heated in the oven.  Take a pastry brush and paint on a thin layer of olive oil all over the dough, then spread on a thin layer of tomato paste, then place small rounds of fresh mozzarella cheese around (not too much now), then slices of tomato, then slices of mushroom, then sliced black olives, then sliced zucchini.  Sprinkle Italian seasoning all over pizza then place in 450 degree pre-heated oven for approximately 12 minutes.  OMG so good!





Broccoli Salad with Avocado

The contrasting textures of crunchy broccoli and creamy, soft avocado make this quick salad interesting and delicious. It is rich in monounsaturated fat and full of protective phytochemicals and fiber. Don't forget to use the broccoli stems, which, if properly trimmed, are as good to eat as the florets. Cut a slice off the butt end of each large stalk and peel the stalks just below the outer fibrous layer to expose the tender, lighter-colored flesh within.
  Ingredients
1 pound broccoli (serves 4)
1 ripe avocado
2 tablespoons extra virgin olive oil
2 tablespoons freshly squeezed lemon juice
1 tablespoon grainy prepared mustard
  Instructions Trim and wash the broccoli and cut it into bite-sized pieces. Steam or boil the broccoli in a large pot until it is just crunchy-tender and bright green, then drain it well, and cool. Peel and pit the avocado, then cut it into small cubes. Fold the avocado into the broccoli. Whisk the olive oil, lemon juice, and mustard together in a small bowl, until well mixed. Toss the broccoli and avocado with the dressing.
Makes 4 servings; 177 calories, 4.8 grams of fiber, 0 cholesterol, 4.6 grams protein



Black Bean and Corn Salad
       Ingredients:
  • 1/8 tsp ground cayenne pepper
  • 1/2 cup chopped fresh cilantro
  • 1/2 cup olive oil
  • 1/3 cup fresh lime juice
  • 1 red bell pepper chopped
  • 2 tomatoes chopped
  • 1 avocado-peeled pitted and diced
  • 2 - 15oz. cans of black beans
  • 1 - 15oz. can of whole kernel corn
  • 1 clove of garlic minced
  • 6 green onions thinly sliced
Instructions:
  1. Place lime juice, olive oil, garlic, and cayenne pepper in a small jar.  Cover with lid and shake until ingredients are well mixed.
  2. In a large bowl, combine beans, corn, avocado, bell pepper, tomatoes, green onions and cilantro.
  3. Shake lime dressing and pour it over the salad.   
  4. Mix salad to coat vegetables and beans with dressing and serve.
Nutrition Facts:

Servings:  approx. 6
Calories:  300
Fat:         8.5g
Chol.:     0mg
Sodium:  0mg
Carbs:    40g
Protein:  12g
Fiber:     8g


Gluten Free Vegan Chocolate Chip Cookies
Ingredients:
  • 2 1/2 cups of blanched almond flour
  • 1/2 tsp baking soda
  • 1/2 tsp Celtic sea salt
  • 1 scoop vanilla whey protein powder
  • 1/2 cup virgin unrefined coconut oil - (optional, 1/2 cup grapeseed oil)
  • 1 tbsp vanilla extract
  • 1/2 cup organic grade B maple syrup - (optional, 1/2 cup stevia)
  • 1 cup dark chocolate chips 60% to 73% cacao
  • optional - 3/4 cup chopped walnuts
Instructions:
  1. Combine dry ingredients in a large bowl and mix well.
  2. Stir together wet ingredients in a smaller bowl.
  3. Mix both dry and wet ingredients well together.
  4. Form 1/2 inch balls and press onto parchment lined baking sheet.
  5. Bake at 350 degrees for 7 to 10 minutes.
  6. Cool and serve.
Makes approx. 24 cookies


Blueberry Protein Smoothie
Ingredients:
  • 1 cup frozen organic blueberries   
  • 2 tbsp flaxseed meal
  • 1 small-medium banana
  • 1 scoop whey protein powder
  • 1 tbsp almond butter
  • 3/4 cup vanilla almond milk
  • 1/2 tsp cinnamon
  • optional - 2 ice cubes or crushed ice for more chill.
Instructions:
Put all ingredients in a blender and blend until smooth and serve.
Makes approx. 16oz. at 438 cal.  Lots of fiber, protein, antioxidants and omega 3s.  Can be split in half for 2 people if lower calorie intake is desired.  Great recovery drink after a hard workout!


Banana Almond Butter Protein Muffins
Ingredients:
  • 3/4 cup oatmeal
  • 1/4 cup oat bran
  • 1 tbsp whole wheat flour
  • 6 egg whites
  • 1/2 scoop vanilla whey protein powder
  • 1/4 tsp baking soda
  • 1 tsp grade B maple syrup
  • 1 tbsp natural almond butter
  • 1 large banana
  • 1/2 tsp vanilla extract
  • 1/2 tsp banana extract
  • 1/2 tsp cinnamon
  • 1/4 cup mashed banana (helps keep muffins moist) 
Instructions:
  1. In a blender, mix all the ingredients except for the large banana.  Blend until mix gets thick.
  2. Cut the banana in to cubes.  Add the banana to the mix and stir in with a spoon or spatula.
Pour the mix in muffin pan and cook at 350 degrees.  20 min. for small muffins and 30 min. for big muffins.  You can double the recipe and make a bigger batch for freezing.  Just microwave them as needed.
Big muffins are approx. 190 cal, 4.6g fat, 17g protein, 18g carbs.  Small muffins are approx. 75 cal, 8g protein, 7.5g carbs and 2g fat.                                                                                                              Great as a pre or post workout snack!

Vegetarian BLT Wrap
Ingredients:
  • 1 Ezekiel Sprouted Grain Tortilla or wrap
  • 2 to 3 strips of Tempeh Fakin Bacon (excellent protein source)
  • Sliced cherry tomatoes
  • Handful of mixed salad greens
  • Vegenaise or hummus
  • Avocado slices (optional)
 Directions:
Spray a small amount of low calorie cooking spray in a frying pan, place on medium heat.  Put strips of Tempeh bacon in the pan, cook until edges are slightly crisp.  Approx. 3 minutes on each side.
Heat up tortilla in microwave for 15 seconds, then spread a thin layer of Vegenaise or hummus on tortilla.  Place the bacon slices on the tortilla, slice a few cherry tomatoes and grab a handful of salad greens, place them on top of the bacon, roll up your wrap and enjoy your healthy BLT!




Mango Lassi (Smoothie) Recipe

(serves 2)
1 cup frozen mango chunks
1 cup low fat plain yogurt (Greek is fine)
2 tablespoons water
1/4 teaspoon vanilla
1 teaspoon fresh lemon or lime juice (optional)
1/4 teaspoon ground cardamom or nutmeg (optional)
Combine all ingredients in a blender and process until smooth. Pour into glass with ice (optional ice) and enjoy!
For 1/2 recipe - 158 calories, 2.1 g fat, 29.4 g carbohydrates, 6.9 g protein, 1.6 g fiber, 50 mg sodium.


Quick, lean, breakfast ideas:
1. Soft boiled eggs. The best are organic since they have higher levels of Omega 3. Have 2-3 soft boiled eggs depending on your current fitness goals. 
2.  Eggs scrambled or fried in NON-HYDROGENATED spread or coconut oil, add in some spinach or broccoli for a quiche like taste and extra energy/nutrients.
3.  Plain greek yogurt with some nuts mixed in and cinnamon/stevia to taste.
4.  Cottage Cheese, non-fat or low fat plain and mix in some berries.
5.  Omelets, made with any vegetables, peppers, onions, mushrooms. Just NO cheese.
6.  Tofu scrambled with seasonings and vegetables.

Quinoa Hot Breakfast Porridge (serves 2)
Ingredients:

1/2 cup Quinoa
1 cup water
1/2 tsp cinnamon
pinch of salt
1/2 cup almond milk
1 sliced banana
1/4 cup blueberries or any other berry
1/4 cup walnuts, pecans or pine nuts
Maple syrup (grade B)

To prepare:
Combine quinoa, water, cinnamon, and salt in a small saucepan and bring to a boil. Reduce heat and simmer the grains for 10-12 minutes, until most of the water is absorbed. Now add the almond milk and continue cooking for another 10 minutes. Remove the cereal from the heat and stir in the fruit and nuts. Let the fruit and cereal mixture rest for a couple minutes. Serve with a drizzle of maple syrup  Store leftover porridge in a covered container in the fridge.
I will often double the recipe and reheat a portion for a quick healthy breakfast on a busy day.