5/20/2015 3 Comments
No Bake Almond Joy Bars
If you know you are going to crave something sweet, why not be prepared? These are so easy* to make ahead and keep in the fridge for when the sweet tooth strikes.
*You need a food processor. Its worth the investment..it will make every future baking experience more enjoyable!
1.5 Cups Dates (I used pitted deglet)
1 Cup Nuts (I used almonds)
4 T Cocoa Powder
1 T Vanilla Extract
Pinch of Sea Salt
1.5 Cups Shredded Coconut (unsweetened)
1/3 Cup Almond flour
1/4 Cup Coconut Oil (melted)
3 T Honey
Pinch of Sea Salt
Optional Top top layer: (I'd recommend because it holds everything together and looks fancy)
1/4 Cup Chocolate Chips
1. Double check that your dates don't have pits, even if they say pitted. It's a stupid, painful surprise when you bite into a date pit.
2. Food process all bottom layer ingredients.
3. Press bottom layer into parchment lined 8x8 pan
4. Mix all top layer ingredients (if its not sticking together use more honey)
5. Press top layer over bottom layer
6. Melt chocolate over stove or in microwave and drizzle over top layer.
7. Leave it alone! Place in fridge for at least 30 min (or if desperate freezer ;) )
Protein Style: I have substituted vanilla protein powder for the almond flour in top layer and it was delicious
3/18/2015 0 Comments
Quinoa Porridge (protein style)
I fell in love with this in Ecuador and decided to make my own protein version! The texture is what gets me with a very slight crunch.
1 Cup Cooked Quinoa (I prep big batches and use it throughout the week. Ratio is 1 C Quinoa/2 C Liquid)
1/2 Cup Almond/Flax/Cow Milk
1 Scoop Protein Powder
1 t Cinnamon
1/2 t Vanilla extract (sometimes I do, sometimes I dont..)
1. Mix everything but Vanilla extract
2. Heat 5 minutes over medium-low on stove or for 1 minute in microwave
3. Stir. Add Vanilla extract if you fancy.
Too boring for you?? Add nuts, berries, or a splash of maple syrup (real please, no HFCS!)
3/3/2015 0 Comments
6 Ingredient Protein Bar
1 C Oats
2 Scoops Protein Powder
1/2 C Nut Butter
3 T Cocoa Powder
2 T Cacao Nibs
1-2 T Honey
(Optional) Sprinkle of Unsweetened Coconut Flakes
1. Mix 6 ingredients in a bowl
2. Roll out on parchment paper or silicon mat
3. Sprinkle and press in coconut
4. Place in fridge until they harden a bit
5. Cut into squares (Pizza slicer works well)
Keep in Fridge and Enjoy!
Sometimes I'm surprised how much I love healthy food - veggies, meat, water...they actually taste amazing. BUT that doesn't mean I have a foolproof diet. When I am not prepared and something not so healthy is within reach, I will often indulge. They key is to stay prepared! Take the time when we have it to get those healthy foods ready to grab and eat. Below are some of my favorite prepare ahead meals and snacks.
Roast Brussels Sprouts, Sweet Potatoes, Zucchini, etc
Cut into similar size pieces. Lightly toss (or spray with misto) in Olive Oil
Bake at 400 for 15 minutes.
Add on top of salads or alongside meat and rice.
Steam Broccoli, Cauliflower
I have a rice cooker with steamer on top, so I can take care of both simultaneously
Veggies could also be steamed on the stove
Blend Leafy Greens
Blend greens with water and freeze in ice cube trays
Use for smoothies, sneak into chili or other soups
Salsa Chicken in Crockpot
Buy fresh salsa, dump in crockpot with chicken, cook on low 6-8 hours. It's that easy.
I love it on salads, with my eggs, or made into tacos
Trader Joes or Aidells sausage
Brown and pack with veggies and rice for tomorrow's lunch or add in soup
I haven't had one yet I didn't like, but my current favorite is Chicken Sausage with Spinach, Fontina & Roasted Garlic
DIY Trail Mix
Buy you favorite nuts, dried fruit, seeds, cacao nibs, etc. Place in a container and shake 'em up!
Much less expensive than store bought and you get to customize.
Endless options and you can add protein powder
Melt dark chocolate and mix in your favorite nut, dried fruit, or shredded coconut (the best)
Drop onto parchment paper and put in the fridge (or freezer, if you just cant wait)
I tried to keep these ideas as simple as possible. I've been making a lot of recipes in the crockpot that have a few more steps, but are still prettty easy. Coming soon :)
7/10/2014 0 Comments
Protein Yogurt aka "proyo"
I love food. Especially simple, delicious food. Food that I can throw together, pack to take with me on the go, and that can multitask as a meal, snack, or treat.
Protein yogurt is a post workout snack I get REALLY excited about, it's what I eat when I'm trying to control my sweet tooth, and sometimes I even have it twice a day (crazy, I know...). It is basic, yet the variations are endless! I seriously look forward to eating my Proyo creation from the moment I mix it up and lick the spoon each morning.
Breakfast Protein Yogurt
1 Cup 2% Greek Yogurt
1/2-1 Scoop Protein Powder
1/2 Banana sliced
1/4 Cup Walnuts or Pecans
1 tsp Cinnamon
1 tsp Maple Syrup(optional)
Milk (optional, as needed)
I use various Protein Powders, but always try to purchase those without soy and artificial flavors
I often cut these recipes in half to eat as snacks
If you don't like greek yogurt, use whichever kind you do like
I use PLAIN yogurt, always & forever ;)
What's your favorite PROYO creation?!
Post Workout Protein Yogurt
1 Cup Nonfat Greek Yogurt
1 Scoop Protein Powder
1/4 Cup Blueberries
1/4 Cup Granola (My current fave is Udi's Gluten Free)
Milk (depending on thickness of yogurt/preference)
Protein Yogurt Treat
1 Cup 2% Greek Yogurt
1 Scoop Chocolate Protein Powder
1/4 Cup Shredded Coconut
1-2 Tbsp Dark Chocolate Chips
1-1 tsp Honey (optional)
Milk (optional, as needed)
The name and the lack of any flour didn't convince me at first, but after I tried these bad boys I was hooked (This recipe is adapted from Fast Paleo, with my own touch!) The zucchini gives the brownies a moist texture along with an easy way to sneak in veggies. And they have NO FLOUR of any kind! Give them a shot...I think you will love the final product!
1 C Peanut Butter (I prefer crunchy)
1 1/2 C grated Zucchini
1/3 C honey
1 tsp vanilla
1/4 C Cocoa powder
1 tsp baking soda
1 heaping tsp cinnamon
1/2 tsp nutmeg
1/2 tsp allspice
2/3 C Dark chocolate chips
Mix wet ingredients in a large bowl and then add dry ingredients. Pour into a greased 8x8 baking dish and bake for 25 minutes at 350.
*Leave out the cocoa powder and you will have delicious blonde brownie/chocolate chip cookie bars
If you think crockpots are so 1992, you are mistaken and missing out!! I often get home after 7:00pm and not having to make dinner at that time makes life much easier. It takes just a few minutes in the morning to throw everything in and out the door you go!
Both of these recipes also work great as leftovers - over salads, in tacos with avocado, spinach, and tomatoes, or even nachos for the husband and kids.
Fall-off-the-bone Spare Ribs (Easy)
2-3 lbs spare ribs
1/2 onion chopped
3 cloves garlic chopped
12 oz Tomato sauce
1/4 C water
2 Tbsp (gluten free) soy sauce or coconut aminos
2 Tbsp (GF) Worcestershire sauce
1 Tbsp apple cider vinegar
2-3 Tbsp honey
Chili powder, paprika, pepper
1. Mix wet ingredients.
2. Pour half into crockpot, add ribs, onions, & garlic, pour remaining liquid over.
3. Cook on low for 8ish hours.
Enjoy with sweet potatoes and some green veggies!
Paleo Salsa Chicken (Super Easy)
4-6 boneless skinless chicken breasts
1 12oz package of FRESH salsa (your preferred heat level)
1. Pour a small amount of salsa into crock pot
2. Place chicken breasts in crock pot
3. Pour remaining salsa over chicken
4. Cook on low for 8-9 hours
5. Chicken should shred easily and taste delicious
Enjoy with black beans, rice, and sauteed onions, mushrooms & peppers.
I love my crustless egg bakes, but today I really wanted a crispy crust to surround all the cheesy egg and veggie goodness. I was inspired by a brown rice crust at E Street Coffee Shop in Encinitas (Go by if you are local! - best customer service and usually someone playing a guitar in the corner <3 )
This recipe is very easy and you can substitute whatever veggies and cheese you love most.
Broccoli Cheddar Quiche with Brown Rice Crust:
2 Cups Brown Rice (cooked)
2 Cups Broccoli (steamed, but not mushy)
(I used a rice cooker with steamer top to accomplish both the steps above)
1+1/4 Cup shredded cheese
7 Eggs (1 for crust, 6 for quiche)
1/4 Cup Milk
1/8 Cup chopped green onions
Salt, pepper, garlic & onion powder (to taste)
1. Cook rice and broccoli
2. Mix 2 cups brown rice, 1 egg, and 1/4 C cheese and push into pie tin to form crust
3. Bake crust at 450 for 8 minutes of until edges are golden brown
4. Whisk 6 eggs, add broccoli, 1 cup cheese, milk, green onions, and spices.
5. Pour mixture into crust and bake at 375 for 30 minutes
6. Try to let it cool for 10-15 minutes before slicing. Difficult, but it will hold together better!
Enjoy and share your variations!
Does being stuck at the office working on another enthralling spreadsheet cause you to take a few too many snack breaks? This is a problem for me and I'm sure many people can relate! For about 2 weeks I have been logging my food and drink intake. It has made me mindful about my habits and I have cut back on my between meal snacking.
In those two weeks I have developed more willpower, yet not enough to keep me away from all unnecessary snacking. I am currently working at a conference registration desk where 90% of the people checked in yesterday, leaving 2 days of manning my post without a lot of activity happening :/ A short walk to the exhibition hall will lead me to tables full of pastries, chocolates, and more COFFEE! But I must resist. Here is how I am approaching this battle:
Drink water or green tea (avoid sugary or highly caffinated drinks)
Pack healthy snack options (Still can't eat every hour on the hour!)
Read, learn, engage (always have options ready to make downtime productive)
Eat high protein, nutritious meals (meat and veggies are easy to come by in Austria ;) )
That's all I've got folks...I will report back after the conference to deliver my results!
Feel free to share your suggestions in the comment field below.
I love food and hope you do too! My recipes are simple - buy the highest quality ingredients you can afford and slow down to enjoy the food that is fueling you.
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Photo used under Creative Commons from Ewan-M