Peanut Butter Coconut Protein Truffles

These literally took 5 minutes to make and 3 minutes to eat, haha! Super easy and very tasty. Bet you can’t just eat one…well you don’t have to; eat them all!

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Recipe:

Ingredients:

•1 Scoop vanilla protein (I used Kaizen naturals whey)
•2 Tbsp organic coconut flour
•1 Tbsp shredded organic coconut
•1 Tbsp natural peanut butter
•2 Tbsp Silk Coco-Almond Milk

Method:
➡Mix all ingredients together in small bowl until well combined, then using your hands roll in your palms forming balls, roll in extra shredded coconut.
Devour!

➡Macros for all (I made 4 and a mini and ate them all pre workout)
Calories: 328 | Carbs: 15g | Fat: 16g | Protein: 30g

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Oat Caramel & Chocolate Slice

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So I needed to make a nut/gluten free dessert for my moms birthday so I created these amazing raw slices, they are so delicious and very decadent! Recipe as follows.

▪Crust: 
•1-1/2C oats  
•2tsp vanilla 
•2Tbsp VitaFiber IMO (can use honey/agave) 
•Dates as needed (I used 10)
▶Blend all ingredients adding dates until the mixture forms dough. Flatten onto 9×9 baking dish and place in freezer. 

▪Caramel: 
•2C dates 
•1/3C water 
▶Blend adding water until you reach a smooth and thick consistency. Spread evenly over base place in freezer. 

▪Chocolate: 
•2C almond milk 
•3-4Tbsp cacao 
•Sweetener to taste 
▶Bring almond milk to medium heat until it bubbles then add cacao and sweetener. Stir well and allow to simmer, stirring often, remove from heat once thickened. Cool then spread over caramel. Place in fridge. Slice once hardened.
Or:
•1/2C Coco oil
•1/2C cacao
•2Tbsp maple syrup
(I used this method – the top may crack when sliced)
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★Protein Krispies★

So I have been thinking about doing an ebook as many of my friends and family say I should at least try and do it because I have such great recipes, please comment and let me know what you would like to see in this ebook.  This was going to be the first recipe but decided to share it…

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Ingredients:

  • ½ cup natural peanut butter
  • ½ cup almond butter
  • 3 Tbsp honey or agave or maple syrup
  • 3 Tbsp unsweetened almond milk
  • 2 tsp pure vanilla extract
  • 1 scoop protein powder
  • 3 Tbsp unsweet shredded coconut
  • 1½ cup crispy rice (I heaped the last ½ cup)
  • 3 Tbsp chocolate chips (enjoy life)

Directions:

Heat peanut butter and almond butter until easy to stir, add in sweetener, vanilla and almond milk and stir until well combined (you are going to want to use a spatula) add in protein, coconut, rice and 2Tbsp of chocolate chips, use spatula to work these ingredients in.  Press into a 9×9 glass dish, press down with spatula until level, pour last Tbsp of chocolate chips over top and press into mixture.  Refrigerate for at least 2 hours before slicing. Yields 16 squares.  Feel free to use all peanut butter or all almond butter.

Macros: 149 Calories | 11 Fat | 10 Carbs | 6 Protein

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Strawberry Pancakes

Back from Mexico and back to eating normally again. I had lots of strawberries leftover from Valentine’s day so I came up with this yummy pancake meal ♡

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▶Ingredients:
1-1/2C oat flour
•1/2 scoop protein powder
•1Tbsp cinnamon
•1Tbsp maca powder (optional)
•1tsp baking powder
•1Tbsp chia seeds
•2Tbsp xylitol (or raw sugar of choice)
•1 egg
•1C pureed strawberries
•1/2-3/4C coconut milk or your choice
•1tsp pure vanilla extract

▶Directions:
Combine all dry ingredients until well combined. Puree your strawberries in blender (I had to add a little water) add all wet ingredients (start with 1/2C milk, add more if needed) to dry and mix until well combined.  Fry in pre-heated greased pan 2-4 min per side.

▶Topping:
•5 Strawberries
•1/2tsp Pure vanilla extract

▶Cut strawberries into small chunks and cook over medium heat with vanilla for about 10min, stir often and mash with fork. Top pancakes and add extra fresh strawberries.

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Yam and Egg Muffins

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I made these yummy treats for pre workout snacks for the week, also is a good breakfast or grab and go snack! I didn’t really measure anything but this is what i can remember. Recipe as follows:

I made 12 muffins feel free to halve the recipe.

Ingredients:
1 small-medium yam or sweet potato, shredded
•2 thick slices yellow onion,  chopped
•1/2 bell pepper, chopped
•2 cloves garlic, minced
•Handful of Spinach leaves, torn
•2 pieces bacon (nitrate/hormone free), chopped
•7 eggs
•1/4C egg whites
•Seasonings-S&P, oregano or basil
•Coconut oil for greasing muffin tin

▶Directions:
→Preheat oven to 400ºC.
→Shred yams and chop veggies/bacon up. Beat eggs and whites in dish (large measuring cup works good so easy to pour)with seasonings.
→Grease your muffin tin and evenly portion out shredded yams into muffin tins, then add torn spinach and rest of veggies/bacon evenly.
→Pour beaten eggs evenly over each cup, coming about 3/4 up the sides (they will rise).
→Place in oven and cook for about 30 minutes.
→Use knife or fork to lift from sides and bottom of tin, serve & enjoy or refrigerate for later ♡
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Blueberry, strawberry, banana Smoothie

Start the day off right with this refreshing smoothie!

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1-1/2 cup unsweet almond milk
1 cup frozen blueberries
5 fresh strawberries
1/2 frozen banana (or fresh)
2 tbsp peanut flour aka PB2 (can sub 1/2tbsp natural peanut butter)
1/4 tsp bee pollen (can sub 1 tsp honey)
1 tsp coconut milk powder (optional)
1 scoop glutamine (optional)

Blend all ingredients together until smooth.

Top it off with:
1 tsp chia seeds
1/2 tsp coconut
Pinch bee pollen
3 blueberries

Enjoy ♡

Spaghetti Marinara with Brown Rice Noodles

I like to throw whatever I can find in my spaghetti sauce, this is what I came up with tonight.

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Ingredients:

•1lb lean ground beef, turkey, bison or veggie ground round
•1 medium bell pepper, chopped
•1/2 medium zucchini, chopped
•2 celery sticks, chopped
•1/2 medium yellow onion, chopped
•1 large carrot, chopped
•1/2 cup broccoli, cut into mini pieces
•4 garlic cloves, minced
•1 small jalapeno, minced (optional)
•1 large can whole tomatoes
•1 jar of tomato sauce
•1 package of brown rice noodles (or noodles of choice)

Spices for me are endless but for this dish these are essential:

•2-3 Tbsp dried oregano
•1-2 tsp dried basil
•1-2 tsp Garlic powder
•Fresh ground pepper to taste

Feel free to add any other spices or veggies as you like.

First off you fry the ground meat of choice, drain off any excess fat.

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While your meat is cooking,  chop up vegetables.

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Once the meat is well done add the chopped veggies and spices.

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Fry the mixture for about another 10 minutes or until vegetables are turning soft, they will cook more once sauce added.

I picked up some organic roma tomatoes and this pasta sauce as it has no added sugar. First time trying these brown rice noodles,  they were good.

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Get your boiling pot of water for noodles of choice. Add tomatoes and tomato sauce to mixture, crush the whole tomatoes with hands into mixture.

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Simmer on low for 15-20 minutes stirring occasionally, cook noodles according to package. Serves 6-8 (lots of leftovers).

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Enjoy ♡