kiwi flax muffins
Clean Eating Kiwi Flax Muffins
(Makes 16 Muffins)
Ingredients:
1 1/2 cups whole wheat pastry flour (can use any flour)
1/2 teaspoon baking soda
1 1/2 teaspoon baking powder
1/2 teaspoon cinnamon
1/2 cup flax seed meal or grind up your own flax seeds
2 egg whites
1/2 cup honey
1/4 cup safflower oil or coconut oil or oil of your choice
1/4 cup organic soy milk or milk of your choice
1 cup kiwi – chopped (although, you could use almost any fruit)
Olive oil to spray over tops of muffin pans
Directions:
Prepare your muffin tins by spraying the top surface with a light coat of olive oil and placing muffin paper in the tins.
In a large bowl, combine all dry ingredients.
In a separate bowl, combine all wet ingredients except for kiwi.
Mix both bowls separately, and then combine.
Lastly, fold in your fruit and scoop into lined muffin tins.
Bake at 350 for approximately 20 minutes. Muffins are done when you poke them with a knife or toothpick and it comes out clean.
Nutritional Content:
1 serving = 1 muffin
Calories: 125
Total Fat: 5 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 0 gm
Sodium: 91 mg
Carbohydrates: 48 gm
Dietary fiber: 3 gm
Sugars: 9 gm
Protein: 3 gm
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Quinoa avocado salad
Quinoa and Avocado Salad
(Makes 6 servings)
Ingredients:
3 cups cooked and cooled quinoa
1 (10 ounce) cherry tomatoes, halved
1 cup fresh, chopped cilantro
2 medium avocados, cut into chunks
2 teaspoons onion powder
1 tablespoon garlic powder
Juice of 2 limes
Salt to taste
Directions:
Mix everything together in a large mixing bowl and serve.
If you would prefer you can add in some cooked ground turkey breast or some shredded chicken breasts. Simple and delicious!
Nutritional Content:
(Data is for 1 cup)
Calories: 232
Total Fat: 12 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 14 mg
Carbohydrates: 29 gm
Dietary fiber: 8 gm
Sugars: 2 gm
Protein: 6 gm
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sweet potato protein brownies
Description recipe makes 12 1 brownie is 160 cals 8g protein
Give these sweet potato brownies a try!
Ingredients
1 medium Egg
4 tablespoon Coconut Oil
1/2 cup Egg White
1 tsp Vanilla Extract
50 g Bananas
400 g Sweet Potato (Without Skin, Cooked, Boiled)
1 tsp Baking Powder (Low Sodium)
1/2 tsp Baking Soda
6 tbsp Cocoa Powder (Unsweetened)
2 serving (serving = 1 scoop) choc Protein Powder
12 serving (serving = 1 tsp) truvia No Calorie Sweetener
2 serving (serving = 2 tbsp) Peanut Butter
2 serving (serving = 30 chips) Extra Dark Chocolate Chips
2 serving (serving = 2 tbsp) Coconut Flour
1/2 serving (serving = 1 cup) Unsweetened Almond Milk
Directions
we blended the sweet potato and banana first, then added in the peanut butter and liquids and blended again, then added the dry ingredients and blended til everything is mixed (except chocolate chips) – pour and spread into a sprayed or greased brownie pan and add the chocolate chips – put in oven @ 350° for around 35-45 minutes let cool for at least 15 minutes, cut into pieces and enjoy!
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shrimp skewers and white bean salad
Description the whole recipe is 300 calories 26g protein 26 grams protein
Ingredients
12 medium shrimp (shelled) Shrimp
1/2 cup, Cooked Dry White Beans
1/4 tsp, ground Oregano
1 dash Black Pepper
1/4 tsp Sage (Ground)
1 dash Salt
1/2 tsp Olive Oil
1/2 fl oz Lemon Juice
1/4 cup chopped Celery
1 cup Spinach
1/4 cup, chopped Sweet Red Peppers
3 cherry Cherry Tomatoes
1 serving (serving = 1/4 tsp) Old Bay Old Bay Seasoning
Directions
Preheat oven to 450F. Peel Shrimp, toss shrimp in half the lemon juice and sprinkle with old bay, salt and pepper. Skewer (soak your skewers first) and transfer to baking sheet lined with foil and sprayed and put in oven for 6-8 minutes (flipping once). Combine all ingredients for salad and lightly toss. Top salad with skewers and devour!
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Okay okay okay for our beef lovers
spicy beef salad
1lb extra lean ground beef, chicken, turkey
1 med onion-minced
2 garlic cloves -minced
2 tsp ginger
1 fresh hot pepper-your choice of heat
1-2 tbsp cayenne pepper
½ cup green beans
1 ½ cups basil, mint and/or cilantro
2 tbsp lime juice
Whole romaine leaves, cabbage leaves, or bok choy.
Place meat in pan with high heat. Drain excess fat if needed and return to pan.
Add onion, garlic, ginger, pepper and ½ of cayenne pepper. Cook for one minute.
Add green beans and cook for 1 minute, then add the herbs, lime juice and toss to combine. Taste for heat and add remaining spices and an extra pepper if desired.
Place the romaine leaves or other choice on platter and fill up with meat mixture. Top with extra fresh herbs, makes 4 servings. ENJOY!
Spicy Chicken Salad
1 ¼ lb boneless, skinless chicken breast, cut into 2” pieces
2 slices of fresh ginger
2tsp ground Szechuan peppercorns
2tsp Natural Sweetener
2 tsp Coconut Oil
2tsp Chile Oil
4-6 tsp low sodium soy sauce
-Garnish options: Thinly sliced celery, torn cilantro, chia seeds.
Place chicken and ginger in pan, cover with cold water and bring to boil. Turn down heat and cook for 10 min. meanwhile prepare ice water bath in a large bowl and insert a strainer.
When the meat is cooked, strain and place strainer in ice bath. Once chicken is cool, drain and place in plastic bag. Seal the bag and lightly beat the chicken with a small frying pan; set aside.
In large mixing bowl, whisk the pepper, sweetener, oils and 4tsp soy sauce. Tear meat into bite size pieces over the bowl and add your garnish, toss to combine. Add more soy sauce or Chile if desired. Makes 4 servings. ENJOY!
Leftovers?
In a bowl mix leftover meat-any kind- with a spoonful of non fat Greek yogurt, spicy mustard and a dash of chili powder. Stir in cold leftover meat and a handful of dried unsweetened fruit, and chives. Season with pepper and hot sauce and eat on whole wheat toast or a piece of cabbage. ENJOY!
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overnight chocolate peanut butter protein oats
Description
Don’t “have time” to make breakfast or just like to get a couple extra minutes of sleep? Here is the perfect recipe for you.
Ingredients
1/2 serving (serving = 1/2 cup dry) Quick Oats
1/2 cup Almond Milk
1 serving (serving = 2 tbsp) Bell Plantation PB2 Chocolate Powdered Peanut Butter
1 serving (serving = 1 scoop) Protein
Directions
Start by putting all of the ingredients into a shaker bottle or drinking glass.
Then stir them all together. It is easier to make sure they are properly mixed stirring them in a shaker/glass as opposed to stirring in a bowl.
Next, pour your mixture into a bowl and cover with plastic wrap.
Leave it in the fridge overnight.
Wake up and ENJOY!
You can also make this before your workout and leave it in the freezer till you are done. It will be a great meal post workout and leaving it in the freezer will make it taste similar to ice cream.
You can also add fruit or granola to the top!
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chunky tomato and spinach egg white quiche
Description
Full of protein! Perfect meal prep with 4 ingredients and servings.
Ingredients
1 cup, fresh Cooked Spinach (from Fresh)
12 large Egg White
2 serving (serving = 1/4 tsp) Mrs. Dash Original Seasoning Blend
2 serving (serving = 1 medium) Roma Tomatoes
Directions
Cut tomato in half and slice, sauté spinach… Mix in greased round casserole dish with egg whites. Bake on 375 for 30-40 minutes, or until eggs are cooked all the way through.
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6 uses for Chia Seeds
If you don’t already use chia seeds, you are missing out!
Not only are they gluten/grain free naturally, but one tablespoon of Chia Seeds has more calcium than a glass of milk, more Omega-3s than Salmon, and more antioxidants than blueberries. The are the single most powerful antioxidant on planet earth. Perfect? Almost… they do get stuck in your teeth if you chew them plain. :o/ BUT…They give you tons of energy without keeping you awake at night. They are currently being used for their nutritional and medicinal properties, endurance for athletes, for suppressing the appetite, weight loss, leveling blood sugar, and for aiding intestinal regularity.
1. Safe Egg Substitute
To substitute for an egg: Use 1 tablespoon finely ground chia seeds grind them dry in a blender, food processor or coffee grinder and 3 tablespoons of water per egg in a baked recipe
2. To Make Healthy Pudding
2 cups of coconut milk or other milk
1/2 cup chia seeds
2-3 tablespoons cocoa powder
1 teaspoon vanilla (or to taste)
1 tablespoon or more sweetener of choice (optional)- We use honey or agave nectar
Put in a blender and blend until smooth. Will thicken in about 10 minutes in the fridge.
There are endless flavor variations. You can omit the cocoa powder and vanilla and add a cup of strawberries for a strawberry version, or add cinnamon and nutmeg for a Chai Chia Pudding
3. Instead of Breadcrumbs
4. Sprouted for Salads
Ever had little sprouts on a salad at a restaurant? You can make them yourself. Just put some chia seeds in water, drain the water off and leave in a jar for a couple days. Every 12 hours or so, rinse with water and pour the water off. In a day or two, you’ll have little chia sprouts, which leads to the next use of chia seeds:
5. Homemade Chia Pet
These are the same seeds used to make the chia pets you can buy for ($20) in the store. Save about ($20) and make your own. Just fill a shaped pot with dirt, sprinkle some chia seeds on top of the dirt and water. Viola! Chia Pet.
6. As a “Breading” for Baking Fish and Chicken
Mixed with some almond flour and garlic powder, or even by itself, Chia Seeds make an excellent “Breading” for fish or chicken. It toasts up well and provides a nutty, crunchy flavor without the grains (another win-win!).
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Chia Seed Crusted Tilapia
A healthier alternative to using breadcrumbs or panko. Chia seeds have so many benefits and using them as a crust is quite easy. We used a Cajun seasoning mixed in with the seeds to give the fish more flavor. Enjoy!
Preparation Instructions
In a skillet over medium heat, heat a thin layer of coconut oil or olive oil. While that is heating up, put your egg in one bowl and the chia seeds and seasoning blend in another. Season your fish with pepper. Dredge the fish in the egg, then in the chia seed mixture, making sure to coat both sides. Place fish in the oil. It takes about 5 minutes to cook on each side, depending on how thick your fillets are.
Serve with veggies.
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Banana Chocolate Chia Seed Pudding
300 calories 11g protein for 1/2 of the entire recipe
Ingredients
0.5 medium banana, mashed
1 tbsp blue agave nectar
1 tbsp cocoa powder, unsweetened
6 tbsp chia seeds
1.5 cups vanilla almond milk, unsweetened
For Garnish:
0.5 medium banana, sliced
2 tbsp 0% Greek yogurt, plain
1 tsp chocolate chips
Directions
Use the mason jars to make the 2 separate flavors. Then add them together at the end.
To make chocolate pudding: In one mason jar or any container combine 4 tbsp chia seeds, 1 cup almond milk, cocoa powder & agave nectar. Stir well.
To make banana pudding: In a second mason jar or container combine mashed banana, remaining chia seeds (2 tbsp) and almond milk (0.5 cup). Stir well.
Cover both jars and refrigerate for at least 4 hours or overnight.
To serve divide equally between 2 bowls or glasses and layer in the following order: chocolate pudding, banana, banana pudding. Top with Greek yogurt and chocolate chips for your kiddos? :o)
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