Category Archives: Recipes

Almond no bake energy-protein cookies

Nutrition, Recipes

Almond No Bake Energy-Protein Cookies

 This recipe is vegan-adaptable (swap sugar for honey or agave about 1 cup instead of 2 cups) and less sweet. I also added almonds because I love nuts and wanted more protein in these! I feel like these could be a nice contribution to a holiday gathering and I encourage you to riff on them too, like adding coconut or sprinkles or whatever you love to the mix!
  • ½ cup coconut oil
  • 2/3 cup of honey or 1¼ sugar
  • ½ cup unsweetened almond milk
  • ¼ cup cocoa powder
  • ½ cup creamy, unsalted almond butter
  • 1 tsp sea salt
  • 2 teaspoons vanilla extract
  • ½ cup slivered almonds
  • 3½ cups quick-cooking oats
  1. Put the honey/sugar, coconut oil, almond milk, sea salt and cocoa powder in a 4-quart saucepan over medium-low heat and whisk until no lumps remain.
  2. Increase to medium heat and bring to a rolling boil. Boil for 1 minute.
  3. Remove the pan from the heat and stir in the almond butter and vanilla until combined.
  4. Put the oats and slivered almonds in a large bowl and pour mixture over top.
  5. Mix with a spoon until combined.
  6. Drop the dough by the tablespoonful or ice cream scooper onto wax paper.
  7. Cool in the refrigerator until set. 
    Thank you for trying this recipe. If you like it, please subscribe to this website and share share with your friends.
    Blissful Day,
    Shari

5 ingredient skinny smoothie recipes

Nutrition, Recipes

Below you will find 6 different recipes including nutrition info. There should be something for everyone. My favs are blueberry and green tea. ENJOY!

Recipe: Green Monster Smoothie
Prep time: 5 minutes
Cook time: None
Yield: 1 serving
Serving size: 1 smoothie

Ingredients
1 cup unsweetened almond milk
1 small banana, frozen
2 cups baby spinach
1 tablespoon chia seeds
1 scoop vanilla protein powder
8-10 cup ice cubes

Instructions
Blend all of the ingredients together in a blender until smooth.

Nutrition Information
Per Serving: (1 smoothie)
Calories: 239 Calories from fat: 76 Fat: 8g Saturated Fat: 1g Cholesterol: 42mg 
Sodium: 366mg Carbohydrates: 24g Fiber: 9g Sugar: 9g  Protein: 22g

Recipe: Chocolate Banana Protein Smoothie

Prep time: 5 minutes
Cook time: None
Yield: 1 serving
Serving size: 1 smoothie

Ingredients
1 scoop chocolate protein powder
1 small banana, frozen
1 teaspoon mini semi sweet chocolate chips
2 teaspoons stevia (or your favorite zero- or no-calorie sweetener}
½ cup water

*If using fresh fruit instead of frozen, add 1 cup of ice cubes. Adjust ice or liquid accordingly for desired consistency.

Instructions
Blend all of the ingredients together in a blender until smooth.

Nutrition Information
Per Serving: (1 smoothie)
Calories: 167 Calories from fat: 28 Fat: 3g Saturated Fat: 2g Cholesterol: 42mg Sodium: 173mg Carbohydrates: 20g Fiber: 2g Sugar: 12g Protein: 17g

Recipe: Skinny Tropical Smoothie

Prep time: 5 minutes
Cook time: None
Yield: 1 serving
Serving size: 1 smoothie

Ingredients

  • 1 cup unsweetened almond milk
  • 1 cup frozen tropical fruit mix
  • 1 scoop vanilla protein powder
  • ½ teaspoon coconut extract

*If using fresh fruit instead of frozen, add 1 cup of ice cubes. Adjust ice or liquid accordingly for desired consistency.

Instructions
Blend all of the ingredients together in a blender until smooth.

Nutrition Information
Per Serving: (1 smoothie) Calories: 177 Calories from fat: 32 Fat: 4g Saturated Fat: 1g Cholesterol: 42mg Sodium: 318mg Carbohydrates: 18g Fiber: 3g Sugar: 12g  Protein: 18g

 
Recipe: Skinny Blueberry Protein Smoothie

Prep time: 5 minutes
Cook time: None
Yield: 1 serving
Serving size: 1 smoothie

Ingredients

  • 1 (6-ounce) container nonfat, blueberry Greek yogurt
  • ½ cup frozen blueberries
  • 1 scoop vanilla protein powder
  • ¼ cup water

*If using fresh fruit instead of frozen, add 1 cup of ice cubes. Adjust ice or liquid accordingly for desired consistency.

Instructions
Blend all of the ingredients together in a blender until smooth.

Nutrition Information
Per Serving: 1 smoothie Calories: 265 Calories from fat: 11 Fat: 1g Saturated Fat: 1g Cholesterol: 48mg Sodium: 226mg Carbohydrates: 33g Fiber: 2g Sugar: 25g Protein: 30g

Recipe: Green Tea SmoothiePrep time: 5 minutes
Cook time: None
Yield: 1 serving
Serving size: 16 ounces

Ingredients

  • ¾ cup green tea, chilled
  • 1 frozen banana
  • ¼ cup nonfat, plain Greek yogurt
  • 1 teaspoon honey or agave
  • ½ cup baby spinach
  • ½ cup ice cubes (5-6)

Instructions
Blend all of the ingredients together in a blender until smooth.

Nutrition Information
Per Serving (16 ounces):   Calories: 164 Calories from fat: 4 Fat: 0g Saturated Fat: 0g Cholesterol: 3mg Sodium: 41mg Carbohydrates: 36g Fiber: 3g Sugar: 22g Protein: 8g

Recipe: Skinny Pineapple Pomegranate Smoothie
Prep time: 10 minutes
Cook time: None
Yield: 1 serving
Serving size: 1 smoothie

Ingredients
½ cup pineapple, diced (fresh* or frozen**)
¼ cup pomegranate seeds
½ cup raspberries (fresh* or frozen**)
½ cup water
for more protein add 1 scoop

*If using fresh fruit, add ¾ crushed ice to blender. If using frozen fruit, you do not need to add ¾ cup crushed ice to blender.  

Instructions
Add all ingredients to a blender and blend all ingredients together for 30 seconds to 1 minute until mixed well and smooth.

Nutrition Information
Per Serving: (1 smoothie) Calories: 209 Calories from fat: 18 Fat: 3g Saturated Fat: 0g Cholesterol: 0mg Sodium: 15mg Carbohydrates: 50g Fiber: 11 g Sugar 36g Protein: 4g

If you would be so kind to share my website with your friends, I soo appreciate it!  Feel the love. Help our place & people have healthier body’s, mind’s & friendships.

Blissful body & mind.

Shari

GF Apple-Chia Crisp

Recipes

 

Apple-Chia Crisp with Salted Maple Yogurt

Serves 10 to 12

FOR THE CRUMBLE

  • 2 cups old-fashioned rolled oats
  • ¾ cup almond flour
  • ¾ cup melted coconut oil
  • ½ cup packed brown sugar
  • ½ cup slivered almonds
  • ¼ cup shredded unsweetened coconut
  • ¼ cup roasted salted pepitas
  • 1 teaspoon ground cinnamon
  • ½ teaspoon kosher salt

FOR THE FILLING

  • 5 Honeycrisp apples, peeled, cored, and thinly sliced
  • 5 Granny Smith apples, peeled, cored, and thinly sliced
  • ¼ cup packed brown sugar
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons chia seeds
  • 2 teaspoons ground cinnamon
  • ½ teaspoon freshly grated nutmeg
  • ½ teaspoon kosher salt

FOR THE YOGURT

  • 1½ cups unsweetened coconut or Greek yogurt
  • 1½ tablespoons maple syrup
  • ¾ teaspoon kosher salt

Yumm great recipe

Let me know what you think! If you would be so kind to share with your friends, I appreciate you and your time to visit here.

Thank you Furthermore & Equinox for the recipe.
Shari

 

Learn How to Make a Whole-Food Protein Smoothie

Nutrition, Recipes

Learn How to Make a Whole-Food Protein Smoothie

BY EXPERIENCE LIFE STAFF | 

This portable smoothie from Dr. Mark Hyman can power the busiest of days. It’s 100 percent whole, real food — with plenty of plant proteins, healthy fats, fiber, and potent phytonutrients.

Ingredients: 

  • 1 cup frozen wild blueberries or other  seasonal fruit
  • ½ cup frozen cranberries
  • ¼ lemon with rind (optional)
  • 2 tbs. almond butter
  • 2 tbs. pumpkin-seeds
  • 2 tbs. chia seeds
  • 2 tbs. hemp seeds
  • 1 small handful nuts, such as walnuts, almonds, or pecans (optional: add a Brazil nut or two for selenium)
  • 1 leaf de-stemmed, ripped-up kale or handful of spinach (optional)
  • 1 tbs. extra-virgin coconut butter
  • ½ cup unsweetened almond or hemp milk
  • 1 cup water, plus 1 to 3 ice cubes if desired.

Improvise! It’s fine to use the greens, seeds, and seasonal fruits you have on hand — just strive to maintain suggested ratios.

For a fast to-go smoothie, put the ingredients in a wide-mouth Mason jar and use a hand blender to mix to desired consistency. Then drink one portion straight from the jar. Chill the unused portion for a great midmorning or afternoon snack.

You can also use a regular blender, if you prefer. If the shake is too thick, add more water until you reach a drinkable consistency.

Makes 2 to 3 servings. Prepared as shown, each 1-cup serving contains about 370 metabolism-boosting calories — a nice balance of plant-based protein, healthy fats, and phytonutrient-rich, fiber-packed, low-glycemic carbs. Rightsize the recipe based on your appetite and energy needs. You can also add unsweetened, plant-based protein powder and supergreens to further pump up the nutritional value, if desired.

Prep time: 3 to 5 minutes, including cleanup.

Thank you for visiting. If you like this recipe please save and share with friends.

Shari

 

 

Healthy Start to Your Day Drink

Nutrition, Recipes

Try this simple blended drink in addition to your breakfast to get several servings of veggies first thing in the morning, and to get your body craving more nutrient-dense food later in the day:

  • 1 cup water (preferably filtered)
  • 1/4 to 1/2 cup organic apple cider
  • Two stalks of celery, cut in chunks your blender can handle
  • One whole, unpeeled cucumber (cut in half or quarters)
  • 1/2 of a lemon, rind and all
  • Two leaves of organic kale
  • Little nib of ginger (about the size of your pinkie fingertip)

Ideally the ingredients are all organic; if they’re not, wash them well before adding them to the blender. Blend to smoothie consistency, but still with some chewy bits. Pour into a tall glass and enjoy (to get the most nutrition and satisfaction, be sure to chew each sip before you swallow).

Article  and recipe provided by Pilar Gerasimo from The Living Experiment

Thank you for hanging out on the website. I you the like the recipe please share with friends and leave any comments below.

Blissful day,

Shari

 

Easy Chocolate Chia Seed Pudding Recipe

You must try this. This is the version I enjoy, but there are many other ones as well..
 
Simple, 6-ingredient chocolate chia seed pudding that’s naturally sweetened and so thick and creamy. Loaded with nutrients and perfect for breakfast, a snack, or dessert!
 
15 minutes
Ingredients
Vegan, Gluten free, Paleo
∙ Serves 4
Condiments
  • 2 tbsp Maple syrup if not blending
Baking & Spices
  • 1/4 cup Cacao or unsweetened cocoa powder
  • 1/4 tsp Sea salt
Nuts & Seeds
  • 1 1/2 cups Almond breeze almondmilk, Unsweetened Original
  • 1/3 cup Chia seeds
    LET SET FOR 2-3 HOURS IN THE FRIDGE
    you can place the pudding in single serve bowls or 1 med bowl to scoop out later
    NOTE**   can also add in unsweetened coconut flakes and top with your favorite nuts and berries. 
    If you like this recipe please leave a comment below and as always please share with friends.
     
     
     
    Thank you for stopping bye.

    Blissful day and healthy eats,   Shari

Juicy Turkey Burgers

Recipes
Ultra Juicy Turkey Burgers
ultra-juicy-turkey-burgers
Author: The Lean Clean Eating Machine
Recipe type: dinner
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 6-8
Incredible juicy turkey burgers, cooked in the oven instead of the grill.
Ingredients
  • 1.25 lbs. organic lean ground turkey
  • 2 tsp. olive oil
  • 1.5 Tbsp. dijon mustard
  • 1 Tbsp. liquid aminos
  • 2 large cloves garlic; minced
  • 1 Tbsp. Italian seasoning
  • 1 tsp. onion powder
  • ½ tsp. granulated garlic
  • ½ tsp. ground black pepper
  • ¼ tsp. ground Himalayan pink salt
  • ½ cup yellow sweet onion; finely chopped
  • ¼ cup fresh flat leaf parsley; finely chopped
  • 1 Tbsp. milder hot sauce (I used Tapatio brand)
  • ***Optional:***
  • 2 ripe avocados; peeled, pitted and mashed
  • ¼ cup cilantro
  • ¼ Red onion; half finely chopped for quick guacamole, other half sliced and used for burger topping
  • 1 small jalapeno; seeded and finely chopped
  • 1 small lime; juiced
  • Salt and pepper to taste
  • Hot sauce of your choice
  • Lettuce wraps to serve them in (large romaine leaves, butter lettuce, collard greens, etc.,)
Instructions
  1. In a large mixing bowl, combine ground turkey, olive oil, mustard, liquid aminos, garlic and seasonings.
  2. Add in chopped sweet onion, parsley and hot sauce.
  3. With clean hands, combine mixture completely. You want the texture to seem almost mushy in order for it to stick and stay together.
  4. Once your turkey is well mixed, grab an amount that is slightly smaller than a tennis ball to form a patty with your hands. Patties should be about ¾” thick.
  5. Place patties on a non-stick baking sheet with edges (you cannot use a flat sheet as the juices will run everywhere). Repeat process until all of your turkey is used. You should have about 8 patties total.
  6. Move your oven rack about 6″ from the broiler, and turn broiler on the high setting. Allow it to heat up for a few minutes.
  7. Place your baking sheet into the oven and allow patties to cook for approximately 7 minutes on one side, then flip and cook for 7 minutes on the other. The outer portion of your turkey should turn a golden brown.
  8. When finished, remove patties from oven and check the internal temperature of your thickest patty with a meat thermometer. The temperature needs to be at least 165F. If you don’t have a meat thermometer, a patty is finished when the juices run clear and the interior is opaque with no pink.
  9. In a medium mixing bowl, combine avocados, lime juice, cilantro, chopped red onion and chopped jalapeno, mixing thoroughly.
  10. Place turkey burger on one half of your lettuce leaf and top with red onion slices, a spoonful of guacamole and a drizzle of hot sauce. Place other lettuce leaf on top and enjoy!

If you like this recipe please share with your friends!
Shari

Coconut protein balls

Recipes

coconut-balls-pict

Ingredients:

1 cup almond flour

4 scoops vanilla protein powder

2 1/2 cups unsweetened shredded coconut (separated into 1 1/2 cups and 1 cup)

the juice and zest of 1 lemon

3 tbsp coconut oil

3 tbsp honey

1 tsp vanilla

1 tsp sea salt

DIRECTIONS:

Put all the ingredients except 1 cup of coconut in a food processor and blend until well combined.

Scoop out a heaped teaspoon of mixture and roll into a ball with hands.

Finish off by rolling in coconut to cover the outside of the ball.

Set in fridge for 1 hour to chill and set.

Soo yummy Enjoy!
If you like this recipe please share with your friends. Thank you for coming to this blog.

Shari

Eating with the changing season.

Nutrition, Recipes

fall-vegtables-pict

It’s as predictable as the sunrise. Back to school time rolls around, and fall produce appears in the market. Pumpkins and squash, collards, sweet potatoes and apples are just a few of our fall favorites. See recipes below.

They bring an appreciation of the changing seasons, as well as beautiful color and lots of nutrition to the table.

5 Reasons Seasonally Eating is Smart

Today’s supermarkets carry almost all foods all year long. We are lucky to be able to eat whatever we want. But eating what is in season has some important benefits.

1. When you eat foods that have just been picked, you know that you’re eating it when it is at its best and its freshest.

2. Food that is freshly harvested has more vitamins and minerals then food that has been stored for a while.

3. You also can get seasonal food from nearby farm stands and markets. This not only supports local businesses, but is also good for the environment.

4. Food that is grown nearby doesn’t have to be shipped or transported. It has a smaller carbon footprint.

5. Seasonal foods are also likely to be cheaper then foods that are out of season.

Fall foods like pumpkin, collards, squash and sweet potatoes help us prepare for the cold months ahead. Here’s why they’re so good for you.

Pumpkins

There’s much more to pumpkin than jack o’ lanterns and pumpkin spice lattes.

Pumpkins are loaded with vitamins A, B6, C and E.

They also high in potassium, iron, and fiber. They make delicious desserts, but can also be used in soups and side dishes.

And don’t throw out their seeds! Roast them and eat them for magnesium, zinc, and Omega 3 fats.

Collards

One of the healthiest of the dark green vegetables, collards have 7 grams of fiber in every cup and are rich in vitamin A.

They also contain magnesium, potassium and protein and can be used in any recipe that calls for spinach.

Squash

Squash contain vitamin A, C, E, and B6. They also are loaded with niacin, thiamine and folate. Their antioxidant compounds help to boost the immune system and fight inflammation.

Sweet Potatoes

The orange flesh of a sweet potato is one of the best sources for beta-carotenes.

They ‘re also so high in vitamin A that just 3.5 ounces of their flesh has one third of all the vitamin A you need for the day.

Want to start adding these ingredients to your diet today?

Here’s a great recipe for a quick, light and delicious meal using pumpkin and collards in a colorful and healthy way.

Quinoa Curry Pumpkin Collard Wraps

INGREDIENTS

1 cup cooked quinoa

1/2 cup pumpkin puree

1 teaspoon paprika

1 teaspoon curry powder

salt to taste

handful alfalfa sprouts

1 cucumber, peeled and cut into thin strips

1 avocado, cut into thin strips

6 large collard leaves (or 12 smaller ones)

Tahini sauce

DIRECTIONS

Combine quinoa, pumpkin puree, and spices. Mix until smooth.

Cut off the thick vein from the collard leaves and lay them out flat in front of you. If you are using smaller leaves, layer them on top of each other.

Add a few spoonful’s of the filling to each leaf. Top with cucumbers, avocado and alfalfa sprouts, then roll collard leaf into a wrap.

Serve drizzled with tahini sauce or use the sauce as a dip.

Sourced from  http://danettemay.com/5-reasons-to-eat-seasonal-veggies-this-fall/

If you like this article share with your friends and leave a comment below.

Healthy Happy Day!

Shari

Hummus Beet Wrap

Recipes

Hummus Beet Wrap

Beets-fi-300x180

INGREDIENTS

1 Tbsp. Hummus
1 6-inch Sprouted Grain Tortilla (Gluten Free)
½ c. (75g) Peeled and Grated Beet (TIP: Cut beet into 3 or 4 big chunks and grate using the
grating disk for a food processor or large holes of box grater.)
2 tbsp. Feta (½ oz.)(15g)
¼ Packed c. (5g) Arugula, roughly chopped

DIRECTIONS

Spread hummus on tortilla, leaving a 1 ½ inch(4cm) border. Sprinkle evenly with beets, feta, and
arugula. To roll up, fold in 2 opposite sides of tortilla and roll, starting with the end closet to you.
Slice each wrap in half on the diagonal. Wrap each wrap tightly in foil or parchment paper and
refrigerate in an airtight container or zip-top bag. (Make Ahead: May be made up to 1 day in
advance.)

If you likes this recipe please leave a comment below. If you would be so kind please chare with your friends.
Shari