GLUTEN FREE BANANA CARROT MUFFINS
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
Lightly oil a 12 cup muffin pan or use muffin liners.
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
|Low in calories!|
|High in fiber and protein!|
HEALTHY STIR FRY RICE
|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!|
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)
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!|
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!|
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!|
1 cup unsweetened vanilla almond milk or coconut milk
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
|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.
Perfect, Quick, Healthy Snack
One organic millet rice cake
Canned sockeye salmon (mixed with 2 tbs Vegannaise stone ground mustard)
Small pinch of Himalayan sea salt
Sweet Potato Lentil Stew
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)
Green Smoothie Recipe(1 serving)
1 cup frozen mixed berries
1 cup kale
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.
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.
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!
1 pre-made whole wheat pizza dough
extra virgin olive oil
fresh mozzarella cheese or vegan rice mozzarella cheese
1 fresh Roma or Hot House tomato
fresh raw zucchini squash
Dried Italian seasoning
Large baking sheet or pizza stone
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
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
- 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
- Place lime juice, olive oil, garlic, and cayenne pepper in a small jar. Cover with lid and shake until ingredients are well mixed.
- In a large bowl, combine beans, corn, avocado, bell pepper, tomatoes, green onions and cilantro.
- Shake lime dressing and pour it over the salad.
- Mix salad to coat vegetables and beans with dressing and serve.
Servings: approx. 6
Gluten Free Vegan Chocolate Chip Cookies
- 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
- Combine dry ingredients in a large bowl and mix well.
- Stir together wet ingredients in a smaller bowl.
- Mix both dry and wet ingredients well together.
- Form 1/2 inch balls and press onto parchment lined baking sheet.
- Bake at 350 degrees for 7 to 10 minutes.
- Cool and serve.
Blueberry Protein Smoothie
- 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.
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
- 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)
- In a blender, mix all the ingredients except for the large banana. Blend until mix gets thick.
- Cut the banana in to cubes. Add the banana to the mix and stir in with a spoon or spatula.
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
- 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)
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)
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)
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.