Peanut Butter Chocolate Chunk Bars:
Ingredients:
1 cup pitted dates (I use a few more than 1 full cup)
1/2 cup raw cashews
1/2 cup raw almonds
2 tbsp peanut butter (I use Trader Joe's brand)
1/3 cup dark chocolate chips
Directions: Throw the dates into the food processor and mix. After mixed add in the nuts. Blend well before adding the peanut butter and chocolate chips. Blend until the texture desired. I toped mine with unsweetened shredded coconut. Toss in the frig and let chill.
1 cup pitted dates (I use a few more than 1 full cup)
1/2 cup raw cashews
1/2 cup raw almonds
2 tbsp peanut butter (I use Trader Joe's brand)
1/3 cup dark chocolate chips
Directions: Throw the dates into the food processor and mix. After mixed add in the nuts. Blend well before adding the peanut butter and chocolate chips. Blend until the texture desired. I toped mine with unsweetened shredded coconut. Toss in the frig and let chill.
Easy Hummus:
Ingredients:
2 cups cooked chick peas
4 cloves of garlic
1/4 fresh squeezed lemon juice
1/4 extra virgin olive oil
Fresh chopped parsley for serving
Directions: Combine chick-peas and garlic in food processer. Blend well. Add lemon juice and EVOO. Blend together and refrigerate for a couple hours. Top with fresh chopped parsley. Dip veggies for a delicious healthy snack.
8 Servings:
135 calories per serving.
3 g protein
2.7 g fiber
Less than 1 gram of sugar.
2 cups cooked chick peas
4 cloves of garlic
1/4 fresh squeezed lemon juice
1/4 extra virgin olive oil
Fresh chopped parsley for serving
Directions: Combine chick-peas and garlic in food processer. Blend well. Add lemon juice and EVOO. Blend together and refrigerate for a couple hours. Top with fresh chopped parsley. Dip veggies for a delicious healthy snack.
8 Servings:
135 calories per serving.
3 g protein
2.7 g fiber
Less than 1 gram of sugar.
Berry Chia Seed Pudding:
Ingredients:
3-5 tbsp. chia seeds
1 cup milk of your choice (I used cow's milk)
2 tbsp. honey
1/4 tsp. vanilla
3/4 cup mixed berries(I used raspberries and blueberries)
Shredded unsweetened coconut (optional)
Directions: Add all ingredients to a 16 ounce glass jar or Tupperware. Shake and stir until all ingredients are combined. Place in the frig for a few hours. BOOM! DELISH! I added extra coconut and berries when serving.
Health tip: Chia seeds are packed with calcium, manganese, phosphorus, and is a great source of healthy omega-3 fats.
3-5 tbsp. chia seeds
1 cup milk of your choice (I used cow's milk)
2 tbsp. honey
1/4 tsp. vanilla
3/4 cup mixed berries(I used raspberries and blueberries)
Shredded unsweetened coconut (optional)
Directions: Add all ingredients to a 16 ounce glass jar or Tupperware. Shake and stir until all ingredients are combined. Place in the frig for a few hours. BOOM! DELISH! I added extra coconut and berries when serving.
Health tip: Chia seeds are packed with calcium, manganese, phosphorus, and is a great source of healthy omega-3 fats.
Lemon Protein Brownies: (9g protein per serving)
Ingredients:
1 cup quick oats
2 scoops vanilla whey protein (I used MRM vanilla)
1/4 tsp salt
1/2 tsp baking soda
4 oz fresh lemon juice
Zest from two lemons
2 eggs
8 oz organic applesauce
Directions:
1. Preheat oven to 350 degrees.
2. Mix the following together in a large bowl:
- Quick oats
- Vanilla Whey Protein
- Salt
- Baking Soda
3. Mix the following together in a small bowl:
- Lemon Juice
- Eggs
- Applesauce
- Lemon Zest
4. Combine the ingredients from the small bowl into the large bowl & mix together.
5. Spray an 8X8 dish.
6. Bake for 20 minutes in oven.
7. Put in refrigerator when done. Serve chilled.
Makes 16 squares
Serving size = 2 bars
11g protein per serving
1 cup quick oats
2 scoops vanilla whey protein (I used MRM vanilla)
1/4 tsp salt
1/2 tsp baking soda
4 oz fresh lemon juice
Zest from two lemons
2 eggs
8 oz organic applesauce
Directions:
1. Preheat oven to 350 degrees.
2. Mix the following together in a large bowl:
- Quick oats
- Vanilla Whey Protein
- Salt
- Baking Soda
3. Mix the following together in a small bowl:
- Lemon Juice
- Eggs
- Applesauce
- Lemon Zest
4. Combine the ingredients from the small bowl into the large bowl & mix together.
5. Spray an 8X8 dish.
6. Bake for 20 minutes in oven.
7. Put in refrigerator when done. Serve chilled.
Makes 16 squares
Serving size = 2 bars
11g protein per serving
Whey Protein Lemon Lara Bars:
Ingredients:
2 cups pitted dates
Zest and juice from one lemon
1 1/2 cups raw whole raw almonds
3/4 cup raw whole cashews
1 tsp vanilla
1/2 scoop vanilla whey protein powder (I used MRM)
Directions: Put nuts and dates in a food processer and blend. Add in the rest of the ingredients and mix well. Roll mixture into balls or place on wax paper inside baking dish. Refrigerate or freeze and enjoy!
Big Thanks to my girl for the idea!! Mersy Fitness! www.hollymersy.com
2 cups pitted dates
Zest and juice from one lemon
1 1/2 cups raw whole raw almonds
3/4 cup raw whole cashews
1 tsp vanilla
1/2 scoop vanilla whey protein powder (I used MRM)
Directions: Put nuts and dates in a food processer and blend. Add in the rest of the ingredients and mix well. Roll mixture into balls or place on wax paper inside baking dish. Refrigerate or freeze and enjoy!
Big Thanks to my girl for the idea!! Mersy Fitness! www.hollymersy.com
Easy Crockpot Chicken Recipe:
June 13, 2013: Check out my delicious dinner I prepared tonight!
Whole chicken with roasted red potatoes and baby carrots.
Ingredients:
Whole raw chicken cleaned and neck removed.
Whole yellow onion
Fresh Thyme
Real butter
Salt & pepper to taste
3-4 red potatoes
1 cup baby carrots
3 garlic cloves
Directions: Chop onion and place in the bottom of crockpot and toss in garlic cloves. No liquid needed (trust me, no liquid is needed). Place the chicken in the crockpot breast side down. Rub butter inside the skin and cavity area. Place fresh thyme under skin and on top of chicken. Add salt and pepper, bake on low heat for 4-5 hours. Make sure not to over cook. Some crockpots cook faster than others.
Potatoes & carrots:
Chop potatoes into small squares and toss in a bowl with baby carrots and EVOO (extra virgin olive oil). Add your favorite seasoning and bake for 35-45 minutes, until crispy.
Boom, Delish and super easy! I added the chicken to a huge bed of leafy greens and with fresh veggies from my garden. Enjoy!
Whole chicken with roasted red potatoes and baby carrots.
Ingredients:
Whole raw chicken cleaned and neck removed.
Whole yellow onion
Fresh Thyme
Real butter
Salt & pepper to taste
3-4 red potatoes
1 cup baby carrots
3 garlic cloves
Directions: Chop onion and place in the bottom of crockpot and toss in garlic cloves. No liquid needed (trust me, no liquid is needed). Place the chicken in the crockpot breast side down. Rub butter inside the skin and cavity area. Place fresh thyme under skin and on top of chicken. Add salt and pepper, bake on low heat for 4-5 hours. Make sure not to over cook. Some crockpots cook faster than others.
Potatoes & carrots:
Chop potatoes into small squares and toss in a bowl with baby carrots and EVOO (extra virgin olive oil). Add your favorite seasoning and bake for 35-45 minutes, until crispy.
Boom, Delish and super easy! I added the chicken to a huge bed of leafy greens and with fresh veggies from my garden. Enjoy!
Clean eats and ideas for grocery shopping.
Breakfast:
*Oatmeal: Boil 1 3/4 cups of water. Once boiling, add 1 cup oats and boil for 6 minutes. Add one scoop of your favorite protein and stir (I use MRM Chocolate protein powder). Add cinnamon.
*Plain Greek yogurt (1/2 cup with fresh berries)
*Eggs anyway! (I eat two eggs scrambled with spinach and tomatoes)
*Bacon or sausage with red sautéed potatoes.
*Green smoothie (blend together greens and enjoy) I use kale, spinach, Swiss chard, one pink grapefruit, berries and add ice.
*MRM Whey Super Protein Shake: 1/2 cup plain Greek yogurt, 1 scoop protein, 1/2 cup brewed black coffee, cinnamon, ice and 8 ounces of water or milk.
Lunch:
*Palm sized portion of chicken, beef, fish, lamb, beans or eggs
*Double the veggie portion. Salad, zucchini, asparagus, raw carrots, etc..
*1/2 cup cooked brown rice, quinoa or sweet potato. (Measure)
*Spinach and kale salad with nuts, strawberries, feta and balsamic.
Snacks:
*Nuts (I always have almonds on hand)
*Protein bars. (Lara and kind bars are delish)
*Plain Greek yogurt (mix with almonds, small amount of fresh fruit, protein or cinnamon)
*String cheese
*Hummus and veggies
*Trail mix.
*Avocado
Desserts:
*Dark chocolate (60% dark or more)
*Lara bars (lemon bar and chocolate chip cookie dough are the best) Sold at Target, Ralphs, Frazier Farms, Sprouts, and health food stores.
*Fresh fruit smoothie. Add plain Greek yogurt, fruit, juice from pink grapefruit, ice and some greens,
*Make your own dessert and use healthier ingredients such as the following: almond flour, coconut flour, stevia, coconut oil, honey, fresh fruit, and cocoa powder. Here are some great Paleo dessert recipes http://janeshealthykitchen.com/category/a-recipe-for-every-body/paleo-desserts/
Dinner:
*Palm sized portion of chicken, beef, fish, lamb, beans, ground turkey or eggs
* Double the veggie portion.
*1/2 cup cooked brown rice, quinoa or sweet potato.
*Spaghetti squash instead of noodles when making spaghetti. I also use cooked zucchini.
*Ground turkey tacos or pile my meat on a bed of salad and add guacamole and salsa.
*Stir fry with your favorite meat and veggies.
#1 Clean eating tip: Prep meals the night before to help stay on schedule. I make extra food while cooking dinner and divide into Tupperware for the next day.
MRM Protein Powder: Sold at Frazier Farms, Sprouts, Amazon and http://mrm-usa.com/ I add my protein to oatmeal, smoothies, baked goods, milk, yogurt and sometimes my coffee!
*Oatmeal: Boil 1 3/4 cups of water. Once boiling, add 1 cup oats and boil for 6 minutes. Add one scoop of your favorite protein and stir (I use MRM Chocolate protein powder). Add cinnamon.
*Plain Greek yogurt (1/2 cup with fresh berries)
*Eggs anyway! (I eat two eggs scrambled with spinach and tomatoes)
*Bacon or sausage with red sautéed potatoes.
*Green smoothie (blend together greens and enjoy) I use kale, spinach, Swiss chard, one pink grapefruit, berries and add ice.
*MRM Whey Super Protein Shake: 1/2 cup plain Greek yogurt, 1 scoop protein, 1/2 cup brewed black coffee, cinnamon, ice and 8 ounces of water or milk.
Lunch:
*Palm sized portion of chicken, beef, fish, lamb, beans or eggs
*Double the veggie portion. Salad, zucchini, asparagus, raw carrots, etc..
*1/2 cup cooked brown rice, quinoa or sweet potato. (Measure)
*Spinach and kale salad with nuts, strawberries, feta and balsamic.
Snacks:
*Nuts (I always have almonds on hand)
*Protein bars. (Lara and kind bars are delish)
*Plain Greek yogurt (mix with almonds, small amount of fresh fruit, protein or cinnamon)
*String cheese
*Hummus and veggies
*Trail mix.
*Avocado
Desserts:
*Dark chocolate (60% dark or more)
*Lara bars (lemon bar and chocolate chip cookie dough are the best) Sold at Target, Ralphs, Frazier Farms, Sprouts, and health food stores.
*Fresh fruit smoothie. Add plain Greek yogurt, fruit, juice from pink grapefruit, ice and some greens,
*Make your own dessert and use healthier ingredients such as the following: almond flour, coconut flour, stevia, coconut oil, honey, fresh fruit, and cocoa powder. Here are some great Paleo dessert recipes http://janeshealthykitchen.com/category/a-recipe-for-every-body/paleo-desserts/
Dinner:
*Palm sized portion of chicken, beef, fish, lamb, beans, ground turkey or eggs
* Double the veggie portion.
*1/2 cup cooked brown rice, quinoa or sweet potato.
*Spaghetti squash instead of noodles when making spaghetti. I also use cooked zucchini.
*Ground turkey tacos or pile my meat on a bed of salad and add guacamole and salsa.
*Stir fry with your favorite meat and veggies.
#1 Clean eating tip: Prep meals the night before to help stay on schedule. I make extra food while cooking dinner and divide into Tupperware for the next day.
MRM Protein Powder: Sold at Frazier Farms, Sprouts, Amazon and http://mrm-usa.com/ I add my protein to oatmeal, smoothies, baked goods, milk, yogurt and sometimes my coffee!