Tagged easy meal

RECIPE: Cilantro Lime Rice & Beans (better than Chipotle!) – Easy, Plant-based dish!

Everyone loves Chipotle (right?) and their simple yet delicious spread of Tex-Mex goodness.

But… let’s be honest. Cost-wise, they make a killing charging what they do for some of the most affordable types of food around. Namely, rice ‘n beans (or arroz y frijoles).

Even if you do skimp on the guac (which, if so, who ARE you?) eating at places like Chipotle often can definitely put a dent in your finances.

So, allow me to bring to you my HOMEMADE CILANTRO LIME RICE & BEANS (that are better than Chipotle).

I love me some rice ‘n beans, as do most people I know. Especially while traveling through Latin America, where gallos pinto – the traditional rice ‘n beans dish – is typically served with breakfast.. AND lunch.. AND dinner at times… I grew to love them even more rather than get tired of them.

I love this dish so much that there are at least 5 different, flavorful rice ‘n beans recipes I plan to share here on the blog (as well as helpful tips and advice for anyone who plans on traveling or living in places like Costa Rica).

It all starts with the two [obvious] key ingredients…

Arroz.

Y frijoles.

Now, if you don’t have the kitchen blessing that is a rice cooker, you’re still good to go. You can use a saucepan on the stove top. Yes, this may be the easiest, better-tasting, restaurant-replica recipe you have ever made.

What kind of rice do you need? Whatever you have on hand. I had a blend of brown and white.

What kind of beans? Well, for this recipe, classic black beans. And yes, canned is just fine (though I’d recommend low or no-salt added to have better control of the sodium in your recipe).

Grab a handful of other ingredients – like fresh cilantro, onion, extra virgin olive oil, and lime – and you’re basically good to go.

Mmmmmmmmmmmmmm yas.

The bigger plus? This recipe makes at least 6-12 Chipotle portions if you get their rice bowl… and it costs less than one or two orders.

By the way, you can find an amazing tex-mex bowl recipe (along with tons of helpful info) in one of my best-selling books, the grocery store tour guide, which is also available as an ebook!

Without further ado – here it is! Try it out, share, and let me know what you think :)


CILANTRO LIME RICE & BEANS (makes around 6 cooked cups)

  • 2 cups brown and/or white rice (before cooking) *cook according to packaging or using leftover rice is fine!
  • Half a large red onion, finely chopped
  • 1 Tbsp Extra Virgin Olive Oil
  • 1 (~8 oz.) can of Black Beans (preferably organic and low or no sodium to better control salt content), drained and rinsed
  • 1 small bushel of fresh cilantro, leaves picked and chopped (about 1/3 cup chopped)
  • The juice from one lime
  • 1 tsp. ground cumin
  • 1/4 tsp. sea salt (or more, to taste preference)
  • 1/4 tsp. black pepper (or according to taste)

Directions

  1. Cook rice according to package or use leftover rice. Two uncooked cups yields 4.5 to 6 cooked cups.
  2. In a fairly large saute pan heated at medium to high, saute onions in olive oil until fragrant and softened (about 2-3 minutes). Add rice and stir, letting cook for another 2-3 minutes.
  3. Add black beans, cumin, salt, and pepper. Stir to all incorporate. Lower heat to higher “low” spectrum, cover the pan, and let flavors marry for 3-4 minutes. You can also add 1/4 cup or so of water before covering, especially if the rice was leftover. This will add more moisture while cooking.
  4. Uncover and remove from heat. Stir in lime juice and cilantro, then taste and add more salt if necessary. Stir again and then ENJOY! :)

RECIPE: The BEST Cranberry Sauce (with a twist!) – Healthy, Vegan, Gluten Free

The holidays are upon us! A time for festive decoration, plenty of social events with coworkers, friends, and family, and a plethora of seasonal food favorites to enjoy.

If you’ve visited this blog before (or are subscribed to my YouTube channel), you have already gotten a taste for some of my go-to recipes for this time of year like:

I recently realized that the popular side dish and condiment, Cranberry Sauce, was missing from my growing arsenal of holiday recipes! So, now is the time to fix that.

Not only is the following recipe incredibly easy and with minimal ingredients, but it has an extra twist of flavor thanks to the mango juice, spices, and alternate sugar (like coconut). Plus, including apples and pears bumps up the nutritional value by increasing the vitamins, fiber, and flavonols to make your body one happy machine.

 

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Whatever you do – I beg you – never, ever choose those processed tin jars filled with a solid cylinder of cranberry jam. Then again, I can assure you that once you make this recipe you will never want to go back.

Without further ado, here’s this simple and amazing recipe! Try it out and let me know what you think… and feel free to share the link with others, too :)

 


The BEST Cranberry Sauce… with a twist!

Ingredients

  • 1¼ cups coconut sugar, light brown sugar, and/or cane sugar (I will usually use a third of each or whatever I have on hand)
  • 16 oz fresh cranberries (two 8-oz bags)
  • One Fuji apple, peeled and chopped
  • One Bartlett pear (slightly ripe), peeled and chopped
  • One cup mango nectar or juice
  • 1/8 tsp nutmeg or allspice
  • 1/4 tsp cinnamon

Directions

  1. Rinse and drain cranberries. Measure out the mango juice.
  2. In a medium saucepan, bring cranberries, sugar, and mango nectar to a boil on high heat. Cranberries should begin to pop and coagulate with the liquid.
  3. Lower heat and let simmer for 10 minutes before adding chopped apple and pear. Also add spices.
  4. Let simmer together another 5 minutes or so, until all incorporated (but apple and pear should maintain their form and not mush up).
  5. Serve warm or let cool and refrigerate overnight if you prefer serving cold cranberry jam… It’s delicious both ways! This will keep in a sealed container in the fridge for a week, though I’ve never had it last longer than a few days :)

Steps in Photos

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ENJOY!

 

RECIPE: How to Make HIGH PROTEIN PLANT BASED ICE CREAM – Vegan / Gluten Free / Nice Cream / Chocolate Lovers

I absolutely love this rich, chocolate “nice” cream and make it on the regular. It is not only easy and delicious, but the extra love from the legit hard chocolate shell topping really make it over the top.

ICE CREAM

This filling and flavorful dessert also happens to be a completely plant-based source of HIGH protein with over 30 grams in this recipe!  Plus, it’s great for any time of day: pre-workout, post-workout, breakfast, lunch, or dinner. Shoot, even dessert after a big ol’ salad.

Watch the video here, recipe is below:

EASY, RICH, CHOCOLATE “NICE” CREAM

Ingredients:

1 cup Frozen Blueberries

2 Ripe Bananas, sliced and frozen solid

1-2 Tbsp High-Quality Cocoa Powder (like my favorite: Pernigotti Cocoa)

1 Scoop Plant Based Protein Powder (recommend: RawFusion Plant-Based Protein)

Generous Sprinkle of Ground Cinnamon

Small splash of Balsamic Vinegar

About a quarter to a third cup of Unsweetened Almond Milk (for desired consistency)

Directions:

  • Put the ingredients, in the order shown, into a high powder blender or food processor. Blend until all incorporated. Add more almond milk for desired consistency. Blend until smooth. Pour into bowl and set in freezer for 15-20 minutes.

To make the HARD CHOCOLATE SHELL COATING:

In a small bowl, mix: ½ Tbsp. melted coconut oil, 4-5 drops Liquid Stevia, a scant teaspoon high-quality cocoa powder, and a pinch of salt. Mix until smooth.

  • Take the bowl of ice cream out of the freezer and pour the chocolate shell coating mixture all over the top, using a spatula to get every last bit. It will harden in seconds.
  • Top your “nice” cream with something crunchy, like hemp hearts, chopped nuts, or sesame seeds.
  • Enjoy! :)

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Find more recipes and smart food-shopping tips in my Grocery Store Tour Guide!

RECIPE: How to Make the BEST Banana Pancakes – Vegan / Easy / Single-Serving / Gluten Free

This is one of my GO-TO recipes for the easiest, most delicious, minimal-ingredient Banana Pancakes ever…

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I have this almost every morning with my “moon egg” (if you don’t know what I’m talking about, check out this video: https://youtu.be/pNkGUw9HPNE).

These Banana Pancakes are not only moist and delicious, but also happen to be vegan, gluten free, and sugar free (for you fans of the “free’s” out there) while being very fiber- and nutrient-rich. Not to mention, crazy flavorful!

WATCH THE VIDEO HERE, FULL RECIPE IS BELOW:

 
SINGLE-SERVING BANANA PANCAKES

Ingredients:

A Splash of Apple Cider Vinegar (about 2 tsp.)

½ cup Unsweetened Almond Milk to start (have more on hand to get batter consistency)

A small splash of Pure Vanilla Extract (about ½ tsp.)

4-5 drops of Liquid Stevia (to taste)

½ of One Large, Ripe Banana (make sure it is spotty with brown and NOT green or all yellow)

1 Tbsp. Chia or Flaxseeds (or one packet of this Flax Chia Blend by Carrington Farms)

½ cup Quick Cooking Oats, pulsed in a blender or food processor to be semi-ground

½ tsp. Baking Powder

Generous sprinkle of Ground Cinnamon

A pinch of salt

DIRECTIONS

  • Get out a 2-cup Liquid measuring cup, like this one I use in the video and a mini-spatula or fork. Put all of the liquid ingredients in the measuring cup (measuring as you go), stir, and let sit for a few minutes.
  • Take half of the banana and break it apart with your fingers as you add to the liquid ingredients. Then take a fork and mash/mix it in until larger chunks are gone.
  • Add in all dry ingredients, mixing well. Add more almond milk (typically ¼ to of a cup) until it is more of a moderate batter consistency – not too thin, but not thick. Allow the batter to thicken by letting it sit ~5-10 minutes.
  • Preheat stove top to medium heat (I typically go to level 4). Once pan is heated, spray pan with coconut oil spray. Give batter a quick stir and pour in about ¼ cup per pancake.
  • Set a timer for 3 minutes, then flip. Pancakes should be a light golden brown. Let other side cook another 3 minutes.
  • This makes 4-6 pancakes depending on your size. I like to pour a little maple syrup on the side and dip them, but you can also stack ’em up pretty and pour maple syrup on top! Feel free to slice up the other half of your banana to top them off, too!
  • ENJOY (I know you will… they’re amazing) :)

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Find more recipes and smart food-shopping tips in my Grocery Store Tour Guide!

 

Easy, Homemade Oat Waffles (or pancakes) – gluten-free, vegan, low-fat, delicious! (RECIPE)

If you’re looking for a twist on getting healthy oats in for breakfast, but want to venture from the typical (delicious) bowl of warm oatmeal as your only vehicle – this recipe is exactly what you need.

EASY, Homemade Oat Waffles (or pancakes, if you don’t have a waffle maker).

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This recipe takes less than ten minutes to put together, twelve total minutes to cook, and the result is two giant waffles (which can yield 2-4 servings depending on your size and satiation) or 6-8 medium pancakes. It also utilizes ingredients that can all be found on the grocery list within The Grocery Store Tour Guide & Nutritional Workbook.

And if you’re worried about the overt denseness that a lot of oat-based recipes are guilty of producing? You’ll see that these waffles – though seemingly more dense than those made with a typical store-bought batter at first – turn out perfectly crispy on the outside while staying soft and fluffy on the inside.

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Plus, these high-fiber waffles will help satiate you and keep you full much longer than processed or store-bought mix versions. You can enjoy them with a touch of maple syrup or honey, eat them aside a scramble, or even use two pieces as your bread for an almond butter and banana sandwich.

You can even make these in bulk and freeze them. Just pull your serving out of the freezer and heat up in the toaster oven whenever a waffle-urge hits!

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As for the waffle maker I use, it is the Presto FlipSide Waffle Maker and it is amazing. I got it off of Amazon over two years ago and use it once a week on average, if not more. It not only makes the perfect waffles every time, but can be used as a sandwich press, scramble cooker, hash browns, and for tons of other sweet or savory concoctions. It’s easy to clean, takes up no kitchen space to store, and is virtually fail-proof.

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Basically, don’t be surprised if I organize a compilation of recipes utilizing this thing for a special eBook in the future… because it’s that awesome.

Once you bite into one of these crisp and fluffy waffles, you will taste their mild sweetness and hint of vanilla with cinnamon. They have just the right amount of whole-grain flavor while keeping the traditional feel of a classic Belgian waffle.

Now, enough talk. Onto this delicious recipe!


HOMEMADE OAT WAFFLES (or pancakes) *photos below

  • 1 cup of quick-minute or old fashioned rolled oats
  • ½ cup flour (I use a gluten-free flour blend, like Trader Joe’s brand)
  • 1 Tbsp. xylitol (or sweetener of choice, like stevia for baking, turbinado, regular sugar, or coconut sugar)
  • 2 tsp. baking powder
  • tsp salt
  • ½ tsp. ground cinnamon
  • 1 cup almond milk (I use unsweetened vanilla flavored)
  • 2 tsp. apple cider vinegar
  • 1 tsp. pure vanilla extract
  • ~8 drops liquid stevia (if you do not have this, use 2 Tbsp of your above sugar/sweetener instead of one)
  • 1 whole egg or a flax substitute (using a 1:3 ratio of ground flaxseed to water)
  • 1 tsp. coconut oil
  • Non-stick cooking spray (like Trader Joe’s Coconut Oil Spray) for the waffle maker or pan
  1. Get out a large bowl, a liquid measuring cup (at least 16 oz large), your blender/food processor, and your waffle maker.
  2. Pour almond milk and apple cider vinegar into the measuring cup. Whisk and let sit as you do the following steps.
  3. Put oats into your blender or food processor and blend for about ten seconds, or until they are ground to about half the consistency that they were beforehand (see photos below).
  4. Into your large bowl, put oats, flour, baking powder, xylitol/sweetener, salt, and cinnamon. Whisk altogether to incorporate.
  5. Into the measuring cup with liquids, add vanilla extract, liquid stevia, and egg (if using). Whisk to blend well and make sure egg is mixed, then add liquids to dry ingredients in bowl. Whisk well.
  6. Add flax-egg substitute, if using, and coconut oil into bowl. Whisk well (making sure coconut oil blends since it may be more solid due to the cold batter). Let batter sit for at least ten minutes to thicken.
  7. Plug in waffle maker to let it preheat (or begin heating pan, if making pancakes, on medium-high heat).
  8. After batter has rested for at least ten minutes, give a quick stir and pour it all into the liquid measuring cup. Scrape the bowl with a spatula to ensure you get all of the waffly-pancaky batter goodness into the cup (photo below).
  9. Once waffle maker is heated, open and spray lightly with non-stick spray on both sides. Give batter a quick stir and pour exactly half (or 1 cup) of your batter into the center of the waffle maker. Close, set timer for 6 minutes, and flip to other side (if you are using the same Presto FlipSide waffle maker I own).
  10. Once the timer goes off, check your waffles. They should be light and slightly golden in color (see photos). Feel free to let them cook an additional 1-2 minutes if you like a really well-done and crispy waffle.
  11. Enjoy however you like! *To maintain crispness if you do not plan on eating immediately, set your oven to about 200 degrees F and place cooked waffles directly on the racks. This will keep them from getting soft as it keeps them warm. If you plan on freezing them, make sure they are cooled completely on a rack before freezing.

Remember to tag #truehealthtrifecta and share how you like this recipe on the True Health Trifecta Facebook page!

Step-by-step photos:

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Sautéed Cabbage & Carrots: my UNIVERSAL side dish! (RECIPE)

This dish has been a legit staple in my household for a long time now and, even still, I find myself craving it almost daily.

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I even included this as a bonus recipe in my latest book, The Grocery Store Tour Guide & Nutritional Workbook (which will be available in just one week… and I am super excited about sharing with you all)!

Before I get into this insanely easy and flavorful recipe, here’s a little bit more about the 70-page Grocery Store Tour Guide & Nutritional Workbook. This beautifully designed, visual book contains a plethora of useful information, including:

  • Shopping preparation tips
  • Explanations about supermarket psychology
  • How to identify and define misleading label claims
  • Tidbits about nutritional lingo and regulated terms, such as GMO, Certified Organic, Gluten Free, etc.
  • Food storage and safety tips
  • A thorough seasonal produce chart
  • Aisle-by-aisle tips to navigate the supermarket like a health-conscious pro
  • A list of ingredients to avoid
  • My personal kitchen essentials
  • Easy Meal and snack recipes
  • A post-tour quiz (if you are a trainer or nutrition coach, this e-book is great to use with clients!)
  • Much, much more…

Plus, unlike my print-only book – The Holistic Fitness Starter Guide – which will be available at the end of the month, I decided to publish The Grocery Store Tour Guide in print and as a quickly accessible e-book. This means that as soon as you buy it here, you will be able to download it to your PC, laptop, or tablet immediately and begin reading while you wait for the printed copy to arrive!

How cool is that?!

Now, as exciting as this new book is, back to the deliciousness that is My Universal Side Dish. First of all, it’s crazy simple to make since we are using pre-shredded cabbage and carrots. The only chopping involves the fresh herbs, ginger, and garlic (unless you have minced ginger and garlic in jars, in which case, this may be the easiest recipe ever).

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This is also so incredibly flavorful thanks to the fresh Rosemary and Thyme. Sometimes, I’ll add in fresh basil or sage and it becomes a bigger explosion of flavor in your mouth.

As I mention in The Grocery Store Tour Guide & Nutritional Workbook, this side dish goes well with nearly everything. On salads, sandwiches, in wraps, or by itself. It’s fast to whip up and perfect to keep ready-handed in the fridge. One of my favorite ways is wrapped up in rice paper wraps with some thin rice noodles.

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Give this recipe a try. I promise you will be happy you did!


 

MY UNIVERSAL SIDE DISH: SAUTéED CABBAGE AND CARROTS

Ingredients:

2 (10-16 oz.) bags of Shredded Cabbage

½ of one (10-12 oz.) bag of Shredded Carrots

1 Tbsp. fresh Rosemary (leaves from about three 4” sprigs), chopped

1 Tbsp. fresh Thyme (leaves from about 5 4” sprigs), chopped

1-2 inches of fresh ginger root, peeled and minced

2 garlic cloves, minced

1 Tbsp. Coconut Oil

Salt & Pepper to taste

 

Directions (photos below):

  • Heat a large sauté pan or wok on the stove at medium to medium-high heat and place coconut oil in the pan.
  • Once the coconut oil is melted, add ½ bag of carrots and two bags of cabbage. Sprinkle minced ginger on top and season the surface with salt and pepper. Cover to let cook down about 5-7 minutes. (The pan may seem really full, but the veggies cook down quite a bit.)
  • Remove lid and toss the cabbage and carrots to encourage even wilting/cooking. Cover and let continue softening for another 3-5 minutes.
  • Remove lid and add rosemary, thyme, and minced garlic. Toss well until all the herbs are well incorporated into the mix. (If the veggies seem to be browning from the bottom of the pan, lower the heat a little bit.)
  • Continue cooking, tossing occasionally, until veggies are softened and cooked down to a little less than half of the original volume. Add more salt to taste, if needed.

Enjoy in any which way!

 

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Sweet Potato Soup: Easy, satiating, and delicious! (RECIPE)

‘Tis the season for warm and inviting soups.

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If you’re looking for a flavorful and easy meal – or a nutrient-rich accompaniment to any meal – this rich and creamy sweet potato soup is sure to do the trick. With the sweetness from roasted sweet potatoes and a surprising little kick thanks to fresh ginger root, this takes very minimal prep time and will make you a batch big enough to last a week.

Okay, in my house it’s more like a few days, but you get the idea.

It’s also whole food and plant-based (vegan), Paleo (if you indulge in the tubers), and gluten-free for those with sensitivities. Sugar-free, Low-sodium, blah blah benefits, benefits, benefits, free this, free that… Basically, unless you’re not into nightshades or onions or garlic, this recipe is perfect parts of magic for everyone.

Soups are so satisfying. It is the perfect meal if you’re craving something savory and filling, but aren’t a fan of feeling weighed down after eating. Plus, soups like this are incredibly inexpensive to put together. If you’re a single college student or a part of a monster household, it’s a lot of bang for your buck – financially and nutritionally.

There is virtually no fat in this recipe, it’s high fiber, and drowning in beneficial nutrients to make your mind and body all kinds of happy. You can eat it alone, aside a sandwich, aside a salad, with sprouts on top, as a different kind of salad dressing, tossed with other veggies or pasta, or drink it warm out of a mug. Ver-soup-tility, for the win!

Enough talk. Recipe time!

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SUPER SWEET POTATO SOUP

Ingredients:

  • 2 large sweet potatoes
  • Half a large sweet (yellow) onion, chopped
  • 2 stalks celery, chopped
  • 2 large carrots, chopped
  • 2-3 garlic cloves, minced
  • 2 inches fresh ginger root, peeled and minced
  • 1 Tbsp Extra Virgin Coconut Oil
  • 1 cinnamon stick, broken in half (optional, but recommended! Use 1/4 teaspoon ground cinnamon otherwise)
  • 1 carton (4 cups) low-sodium, organic vegetable or chicken stock
  • Salt & Pepper, to taste
  • Additional water, if needed

Preheat oven to 425 F. Scrub potatoes and poke holes on top of each with a fork. Place on a tin-foiled cookie sheet or baking dish and place in oven for about 45 minutes or until knife tender and syrup begins bubbling through fork holes.

While the potatoes are in the oven, heat a large saute pan on the stove at about medium to medium-high heat.  Warm & melt coconut oil. Add in onion, celery, carrots, and ginger, and stir to mix and coat in oil. Add some salt & pepper.

Once onions are translucent and carrots and celery soften, add in garlic and saute a couple of more minutes (don’t let garlic get burned or too dark, it will result in a bitter taste). Add in about one cup of the vegetable or chicken stock and the cinnamon stick or ground cinnamon. Turn heat down to medium-low and let simmer. Add a little bit more salt & pepper.

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By this time, the ‘taters should be done in the oven. Take them out and let them cool a bit. Carefully cut a slit through the skin to help them cool down faster. Once they’re cool enough to handle, remove the skin and chop roughly.

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Add the potatoes to the saute pan and pour in the rest of the vegetable or chicken stock. Bring the mixture back up to a simmer and cover. Let simmer for about 5-6 minutes. If you have a potato masher, you can also gently mash them up in the saute pan. Add a little bit of salt & pepper.

Remove the cinnamon sticks and transfer the almost-soup from the saute pan into a high speed blender or food processor, and blend until smooth, about 2 minutes. Add water until consistency you like is reached.

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If you’re not eating it right away, pour the soup into containers and let cool before refrigerating. Otherwise, pour the now smooth-n-creamy soup back into the sauce pan and let simmer a couple of minutes before serving. Hint: It’s great with broccoli sprouts and/or sliced almonds on top.

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ENJOY!

EASY, Go-To Protein Shake Recipes!

Common Question: How do I USE protein powder?

Depending on the type of protein powder (for the sake of simplicity, I will refer to the two more common comparisons: whey and plant-based), there is little difference when it comes to actual preparation and ways to enjoy.

Compared to whey, plant-based protein (like my favorite: RawFusion), tends to act more like a ‘flour’ when mixed or baked into different things. It is a bit thicker, slightly harder to blend, and can even be made into a pudding quite easily (similar to casein protein for anyone familiar with Casein Fluff). Whey, however (especially whey isolate), tends to become more gummy and liquid-like and would not suffice in a pudding-type treat. Due to this, it does blend into liquids or other foods, like yogurt, much faster and easier.

So in the case of consistency, plant-based proteins = thicker like flour; whey proteins = easier to blend into liquid. Regardless, both are great for blended smoothies. And since most clients I have worked with are in need of a convenient way to use protein powder as opposed to becoming the next Master-of-Creative-Culinary-Uses-For-Protein (guilty, as proven by the video at the bottom of this post), I will share a couple of my favorite go-to protein smoothie ideas that are easy, delicious, and nutritionally-sound.

These are great any time of day: breakfast, an hour or so before your workout, after your workout, or literally any time. Sure, there are certain benefits timing-wise if you want to get more detailed with the science of nutrient absorption versus activity and a whole slew of other metabolic factors, but what ultimately matters is simply getting into the routine of having additional protein and feeding your body favorable nutrients in general. Trust me. Do not over-complicate things, especially with new routines. Focus on the grand scheme rather than minute details. Have your shake or smoothie where it fits best for you and your schedule.

Remember: it is best to start with small and simple habits!

Protein Mocha Frappuccino

  • 8-10 oz. unsweetened almond or coconut milk
  • 1 scoop Protein Powder of choice (or 2 for active men) *I use RawFusion
  • 1 Tbsp. Instant Coffee Granules
  • 1 Tbsp. Unsweetened Cocoa Powder *omit if you’re using Chocolate-Flavored Protein
  • 1 Handful of Ice
  • 1 Tbsp. Chia Seeds OR 2 Tbsp. Ground Flaxseed
  • Optional: 1 tsp. vanilla extract, or any extract of choice! Coconut, Mint, Orange, Banana.. tons of fun flavors out there! Be creative!

Blend in blender and enjoy!

Fruity Protein Smoothie

  • 8-10 oz. unsweetened almond or coconut milk
  • 1 scoop Protein Powder of choice (or 2 for active men) *I use RawFusion Vanilla
  • A big handful of raw spinach
  • 1 Cup Frozen Berries
  • 1 Tbsp. Nut Butter, Coconut Butter, Chia Seeds OR 2 Tbsp. Ground Flaxseed
  • Optional: 1 tsp. vanilla extract, or any extract of choice! Coconut, Orange, Banana… get creative!

 Blend in blender, sprinkle some cinnamon on top, and enjoy!

*For those seeking a trusty, inexpensive little blender, I always suggest this Hamilton Beach Single Serving Blender with Travel Lid. It is easy to find (sold at Wal-Mart or Amazon.com for $12-14), blends your shake smoothly, lasts FOREVER (I’ve had mine for over 6 years, plus check out these reviews), and is great to keep at work and/or at home.

The great thing about smoothies is that you CAN very easily adjust and get creative according to your taste! Make it a Veggie Smoothie by adding in some cucumbers, celery, spinachMake it an Apple Pie Smoothie by using vanilla protein, cinnamon, a chopped apple (or even organic apple sauce), and some walnutsMake a Pumpkin Pie Smoothie by using pumpkin puree, vanilla protein, cinnamon, ginger, nutmeg, and some pecans… Don’t be scared to try new things! You’ll be surprised at some of the deliciousness you come up with.

For those who ARE open to becoming more creative with protein powder, try mixing it into some organic Greek Yogurt, or mixing it into cooked and cooled down oatmeal, or even making it into a pudding like I mentioned and using it as a dip or sweet cream sauce like I did in this recipe.

Want to get really fancy?

Check out this video recipe for Protein Marshmallows!

Coming soon: Recipes for both my easy, homemade chocolate bars and simple, sprouted grain “graham” crackers to use with the Protein Marshmallows for the delicious S’mores-From-Scratch as shown here…

Smores

Like I said, the possibilities really are endless! :)

Quinoa and Veggie Stuffed Squash

I am so backed up on posting recipes on here that I will probably spend the next couple of weeks putting a new one up every other day! Okay, maybe not that much to bombard your updates… but at least a handful more before the year is over to play catch up a bit. :)

This one also got some awesome reviews from the members of Anytime Fitness. It’s super easy and SUPER yummy, and you can play around with ingredients (adding more veggies you like, including meat/cheese or not, all kinds of fun deliciousness) according to your personal specifications. Make sure to comment below with any fun alterations you try!

I kept this the same format as the last instead of typing it out on here, and will continue doing so due to the feedback about it being easy to print and share. Yay for my computer skills making you happy! :)

Mmm.. I love squash season...
Mmm.. I love squash season…

Some more recipes you have to look forward to (just off the top of my head, because there will be a LOT more) are: Oven-Roasted Veggies; Cinna-Beer Buns with Honey Beer Caramel & Chopped Pretzel Filling (the original, unhealthy version… consider it a Splurge-cipe!); my Go-To Dinner Salad (trust me, it’s absolutely mouth-watering); and tons of others I’ve gotten requests for.

If you want to be a little ahead of the game when it comes to food photos, recipes, fitness tips, free workouts, or other randomly entertaining things, add me on Instagram and Twitter.

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And, one last thing: Please, please, PLEASE share our Veteran’s Corner page with any and all military veterans you know! It is bound to be a GREAT venue for them, whether they are experienced writers or not, and we are very excited about making this something special! I have also decided to include veteran’s spouses, family members, or significant others as possible contributors. If this describes you, please go check out the submission page and I look forward to hearing from you soon!