PREP TIME: 5 minutes | COOK TIME: 25 minutes TOTAL TIME: 30 minutes Servings: 12 brownies Gluten-Free, Vegan Freezer Friendly: 1 month Counter Friendly: 3-4 Days Ingredients 2 heaping Tbsp flaxseed meal 6 Tbsp water 1 15-oz. can black beans (well rinsed and drained // 1 can yields ~ 1 3/4 cups) 3 Tbsp coconut oil (melted // or sub other oil of choice) 3/4 cup cocoa powder (the higher quality the […]
PREP TIME: 5 minutes | COOK TIME: 1 minute Ingredients 2 tbsp unsweetened cocoa powder 2 tbsp sugar-equivalent sweetener, to taste (I use 1 tbsp Pyure Organic Stevia)* 2 tbsp nonfat dry milk powder 1/8 tsp vanilla extract Pinch of salt 1 cup water Instructions Single Cup Instructions: Whisk together the cocoa powder, sweetener, dry milk […]
YIELD: 6 DONUTS These easy and simple protein donuts are healthy, baked, gluten-free, dairy free, and packed with protein! Decorate them however you desire! PREP TIME: 10 minutes COOK TIME: 10 minutes TOTAL TIME: 20 minutes Ingredients PROTEIN DONUTS: 2/3 cup gluten-free 1 to 1 baking flour (or regular all purpose flour) 1/4 cup vanilla […]
Serves 1 Ingredients 1 large red apple, peeled, cored, and chopped 1 frozen banana, sliced ¼ cup dairy free milk (I use coconut milk or almond milk) 1 teaspoon honey or maple syrup ½ teaspoon cinnamon 4–5 ice cubes 1 tablespoon peanut butter, optional Instructions To chop the apple: Peel the apple using a knife […]
Ingredients 1 and 1/2 cups (360ml) warm water (lukewarm– no need to take temperature) 1 packet active dry or instant yeast (2 and 1/4 teaspoons) 1 teaspoon salt 1 Tablespoon brown sugar or granulated sugar 1 Tablespoon unsalted butter, melted and slightly cool 3 and ¾-4 cups (460-500g) all-purpose flour, plus more for work surface coarse sea salt for sprinkling Baking Soda Bath ½ cup (120g) baking soda 9 cups (2,160ml) water Instructions Whisk […]
Makes 26 cookies ½ pound butter, softened (2 sticks) ¾ cup + 1 tablespoon granulated sugar ¾ cup packed light brown sugar 2 large eggs 1 ¼ teaspoons vanilla extract ¼ teaspoon freshly squeezed lemon juice 2 ¼ cups flour 1/2 cup rolled oats 1 teaspoon baking soda 1 teaspoon salt Pinch cinnamon 2 2/3 […]
Ingredients ● 16 oz macaroni ● 4 cups water ● 1 tsp. salt ● 1 tsp. dry mustard ● pinch cayenne pepper ● 1 1/2 cups milk ● 1 1/2 cups half & half ● 8 oz cheddar cheese shredded ● 8 oz Monterey Jack cheese shredded ● black pepper to taste Instructions Stir macaroni, […]
Prep Time 10 minutes Total Time 10 minutes Servings 4A Ingredients 9 cups Rice Chex® cereal gluten free 1 cup white vanilla baking chips or white chocolate almond bark my preference 1/2 cup peanut butter 1/4 cup butter 3/4 cup powdered sugar 1/2 cup red white and pink candy-coated chocolate candies 1/4 cup red or pink jimmies sprinkles Instructions In large bowl, place cereal. In small microwavable bowl, microwave baking chips, peanut butter and butter uncovered on […]
Total Time: 10min Ingredients 1 lb Elbow Macaroni 4 tbsp butter 4 cups water 2 tsp dry ground mustard 2 tsp kosher or sea salt (+ more to taste) 1/2 tsp black pepper 1 cup evaporated milk 8 oz sharp cheddar cheese 8 oz monterey jack cheese 1/2 cup parmesan cheese Instructions Add macaroni, butter, water, […]
🔸1 AdvoCare Meal Replacement Shake (any flavor) 🔸1/2-3/4 cup nut butter (based on preference) 🔸1 tbsp. honey or 2 tsp. Splenda Stir all ingredients until combined. Take 1 tbsp. of dough and roll into a ball. Roll in desired topping and enjoy! Makes 4 servings 🔹Topping suggestions: Unsweetened coconut flakes Mini chocolate chips (great for […]
Ingredients 6 c. Corn Chex cereal 6 c. Rice Chex cereal 4 c. Golden Grahams cereal 4 c. pretzel twists 1 1/2 c. light Karo syrup 1 c. sugar 1 c. butter 1 c. plain Valentine’s Day M&M’s 1 c. mini marshmallows Valentine’s Day sprinkles Instructions Place half the cereal and pretzels in a large […]
Ingredients (makes 12 energy bites): 30g rolled oats 75g almond meal 1 tbsp honey 2 tbsp pure maple syrup 70g peanut butter 1 tsp vanilla extract 2 tbsp dark chocolate chips Instructions 1. Line a baking tray with baking paper. 2. Place the oats, almond meal, honey, maple syrup, peanut butter and vanilla in a […]
Ingredients 1 lb ground lamb, turkey or chicken 1/2 c scallions, finely chopped 1 tsp fresh garlic, chopped 2 T fresh mint leaves, chopped 1 tsp. Thai seasoning 1/2 tsp ground cinnamon 1 tsp ground allspice 1 tsp. salt 1 T coconut aminos 2 T warm water 1/4 tsp. baking powder Instructions 1 Heat oven […]
Serves: approx. 10-12 balls Ingredients ⅔ cup gluten-free oats pulverized in Vitamix ½ cup natural peanut butter ¼ cup vanilla protein powder (optional) 1 Tbsp. honey or Truvia Nectar 2 Tbsp. mini chocolate chips (I like Enjoy Life brand) Instructions Mix all ingredients in a mixing bowl until thoroughly combined. Roll into balls and enjoy!
Ingredients 15chocolate sandwich cookies with white filling, crushed (1 1/2 cups) 3tablespoons butter, melted 1/21 3/4 quart container chocolate ice cream 1/21 3/4 quart container vanilla ice cream 1/21 3/4 quart container strawberry ice cream 1/2cup chopped strawberries Directions Line an 8x8x2 or a 9x9x2-inch baking pan with 2 pieces plastic wrap or waxed paper, […]
Ingredients: 1/2 cup soy butter or nut butter of your choice 1/4 to 1/3 cup coconut nectar 1/3 cup organic cacao powder with maca (use regular cocoa powder if that’s what you have) 1/3 cup chopped hazelnuts 1/4 cup coconut oil (melted) 3 tbsps ground flax seed 1 tsp cinnamon 1/4 tsp sea salt Dash […]
Ingredients 2 Eggs 2 oz Cream cheese softened 1/4 tsp Vanilla 2 Packets stevia or other low carb sweetener (I used Truvia) 1/2 tsp Organic Vietnamese Cinnamon Ghee for the skillet Instructions A mixing bowl (I like to use a large glass measuring cup to easily pour the batter in the skillet), a hand […]
Ingredients 2 ripe bananas 1 cup pitted dates (optional) 1/2 cup almond butter 1/2 cup coconut flour 1/4 cup coconut oil, melted 1/4 cup palm shortening 2 tablespoons cocoa powder 2 teaspoons baking soda 1 tablespoon vanilla extract 1/2 teaspoon salt 1/2 cup dark chocolate chips 1/2 cup chopped walnuts Instructions Preheat oven to 350 […]
5 Min Prep These monster cookie dough energy bites are packed full of protein! Great little post workout treats without all of the sugar Yield: 16 INGREDIENTS ⅔ c. old fashioned rolled oats 2 tbsp. flaxseed meal ½ c. dry roasted peanuts ½ c. natural creamy or chunky peanut butter 2 tbsp. coconut oil, melted […]
Total Time: 25 min. Prep Time: 10 min. Cooking Time: 15 min. Yield: 10 servings Ingredients 2 medium ripe avocados 2 Tbsp. fresh lime juice 1 dash sea salt (or Himalayan salt) 1 dash ground black pepper 8 oz low-fat plain Greek yogurt 2 tsp. all-natural taco seasoning, no salt added 1 (15-oz) can nonfat […]
Ingredients SOUP INGREDIENTS: (serves 6) 4 large tomatoes, halved and seeded 2 medium sweet bell peppers, halved and seeded 1/2 sweet onion, cut into 1/2 inch pieces 1 (15oz) – Canned Fire Roasted Diced Tomatoes 1-2 tsp of Coconut Oil 1 cup Vegetable Broth 1 tbsp – Dried Basil 1 tbsp – Italian Seasoning 2 […]
Serves 4 Ingredients 1 lb Lean Group Turkey Meat 3/4 cup Sweet Pepper (chopped) 1/2 cup Onion (chopped) 6 Garlic Cloves (minced) 1/2 cup Tomato Sauce 1/2 cup Shoepeg Corn 2 Tbsp Homemade Taco Seasoning Homemade salsa 8 Corn Tortillas Optional: Cheese Instructions In a large skillet, brown ground turkey, sweet pepper, onion, and garlic […]
Ingredients 2 lbs Chicken Breast (Cooked & Pulled) 1 (15oz) can White Shoepeg Corn 1 (15oz) can Black Beans 3-4 Tomatoes (diced) 8 Corn Tortilla Avocado Instructions Warm tortillas so they are pliable. Layer corn, beans, chicken, tomatoes, and avocado. 21 Day Fix Container Equivalents 1 Red = Chicken 1 Yellow = Corn Tortilla 1 […]
Makes 1 serving Ingredients 1 Whole Wheat Pita 2-3 Tbsp of Homemade Pizza Sauce (see recipe below) Fresh Mozzarella Handful of Spinach Leaves 1 Tomato, sliced Homemade Pizza Sauce (below) Homemade Pizza Sauce Ingredients 2 vine ripe tomatoes (about 2 cups chopped) 2 cloves garlic, chopped or pressed A half shallot, chopped Handful of fresh […]
Prep Time – 20 minutes Serves 10 Ingredients 3 cans chickpeas (5 cups), drained and rinsed thoroughly 5 tbsp tahini 6 cloves garlic, minced Juice from 2 large fresh lemons 1/3 cup olive oil, plus 1 tbsp (for browning garlic) 1/3 tsp salt 1/8 to 1/4 cup water Instructions Brown the garlic in a skillet […]
Prep time: 45 minutes Serves: 6 Ingredients Crust: 1/2 cup whole wheat flour 1 cup wheat bran 1/4 tsp baking powder 1/4 tsp salt 1/2 cup water Pie: 1 cup tomato sauce, spiced with garlic, oregano and basil 1.5 cups cottage cheese 1 egg 8 oz canadian bacon 6 oz pineapple chunks, drained 1 medium […]
Serves: 16 Hands-on time: 15 minutes Total time: 35 minutes INGREDIENTS: 1 medium onion, grated, divided 1 lb extra-lean ground turkey 2 tbsp low-sodium tamari soy sauce 1/2 tsp cinnamon 1/2 tsp fresh ground black pepper Olive oil cooking spray 16 small whole-wheat or multigrain rolls, cut in half 4 slices low-fat cheese, cut into […]
Serves: 4 Hands-on time: 35 minutes Total time: 45 minutes INGREDIENTS: 1 slice whole-grain bread 1/2 lb yellow potatoes, scrubbed 2 tbsp extra-virgin olive oil, divided 1/2 tsp sea salt 1 tsp dried dill 1/4 head of cabbage, thinly sliced 1 large carrot, peeled and grated 4 small radishes, halved and thinly sliced 1 large […]
Serves: 4 Hands-on time: 20 minutes Total time: 20 minutes INGREDIENTS: 8 oz whole-wheat spiral pasta 1 ear corn, husked 2 cloves garlic, minced 1/2 cup 2% small-curd cottage cheese 1 red bell pepper, minced 2 6.4-oz pouches cooked tuna in water 1 tbsp extra-virgin olive oil 1/4 tsp sea salt Fresh parsley for garnish, […]
Serves: 2 Makes: 2 pizzas Hands-on time: 10 minutes Total time: 18 to 20 minutes INGREDIENTS: 1/2 cup natural salt-free tomato sauce 1/4 to 1/2 tsp red pepper flakes, or to taste 2 or 3 medium cloves garlic, passed through a garlic press or very finely minced 2 whole-wheat, sprouted-wheat or gluten-free pitas 1 cup […]
Serves: 8 Hands-on time: 45 minutes Total time: 1 hour, 30 minutes INGREDIENTS: 1 tsp extra-virgin olive oil 1 small onion, finely chopped 1 clove garlic, minced 1 lb ground turkey breast 3/4 tsp ground cinnamon 1/4 tsp ground nutmeg 1 28-oz can whole tomatoes in juice 1 tsp salt 8 sheets dried high-protein or whole-wheat […]
Serves: 4 Hands-on time: 45 minutes Total time: 45 minutes INGREDIENTS: Olive oil cooking spray 2 slices soft whole-wheat bread, crusts removed (about 1 1/4 oz after trimming) 3 tbsp 2% milk 1 tsp olive oil 1 white onion, finely chopped 4 cloves garlic, finely chopped 6 oz lean ground turkey 6 oz lean ground […]
INGREDIENTS: Olive oil cooking spray 2 egg whites 1/4 tsp sea salt, divided 1/8 tsp plus 1/4 tsp fresh ground black pepper, divided 1/2 cup fine whole-wheat bread crumbs 1/4 cup grated Parmigiano-Reggiano cheese (1 oz) 1 tsp dried oregano 1 tsp dried thyme Dash ground cayenne pepper, or to taste 1 9-oz pkg bite-size […]
Serves 4 Prep Time: 5 min. Cooking Time: 1 ½ to 2 h. Ingredients 2 to 3 apples; Ground cinnamon, to taste; Instructions Preheat your oven to 220 F. Line two baking sheets with parchment paper and set aside. Cut the apples into thin slices. Spread the apple slices on the baking sheets, making sure […]
Ingredients 3 tablespoons melted butter 1 cup all purpose flour 1 cup whole grain spelt flour 1/2 cup sugar 1/2 teaspoon salt 3 teaspoons baking powder 1 egg 1 cup of milk 1 teaspoon lemon zest 1 1/4 cup fresh or frozen raspberries Instructions Preheat oven to 400 degrees Fahrenheit. Grease a standard 12 cup […]