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Healthy Recipe

Protein Pumpkin Bars

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Grain-Free-Pumpkin-Bars

Happy #TastyTuesday! I’m just over here living the “basic girl” dream of pumpkin this and pumpkin that. This recipe has been my absolute favorite go-to snack lately and who can blame me? It is freaking delicious (and nutritious)! Pumpkin is an incredible source of Vitamin A, Vitamin C, antioxidants and fiber. And with more potassium than a banana, pumpkin is a great post workout recovery food. Top a bar with natural nut butter for a healthy snack or serve with a spoonful of fresh whipped cream for a great dessert. I promise once you have tried these bars you will be excited to be “basic”.

Ingredients:

  • 1 c. canned pumpkin (not pumpkin pie mix)
  • 6 egg whites
  • 2 t. vanilla
  • 2 scoops vanilla protein powder (100 cal/20 g. protein per scoop)
  • 4 T coconut flour
  • 1 t baking powder
  • 2 t cinnamon
  • 1/2 t nutmeg
  • 1/4 t ginger
  • 2 packets of stevia

 Mix until smooth and spread greased 8 x 8 pan. Bake at 350 for 25 minutes. Makes 4 servings.

 Macros per serving: 142 cal | 20 g. pro | 2 g. fat | 12 g. carbs

Healthy White Chicken Chili

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white-chicken-chili

Sorry, but this weather is right around the corner, so why not be prepared for a healthy version of chili BEFORE you are chilly? I got this amazing recipe from a client a few years ago and although I can totally wait for the cold weather that makes me crave warm, comfort food, I couldn’t wait to share this delicious recipe with you!

* 1 tablespoon EVOO

* 1 1/2 cups chopped onion (I use 1 small onion because I’m not a huge onion fan)

* 2 4-ounce cans chopped green chilies

* 1 teaspoon dried oregano

* 1 teaspoon ground cumin

* 1/8-1/4 teaspoon cayenne pepper

* 2 15-ounce cans great northern beans, rinsed

* 1 15-ounce cans black beans, rinsed

* 4 cups reduced-sodium chicken broth

* 4 cups shredded cooked skinless turkey, or chicken

Heat oil in a large pot oven over medium-high heat. Add onion; cook until softened, about 5 minutes. Stir in chilies, oregano, cumin and cayenne. Cook for 5 minutes. Stir in beans and broth; bring to a simmer. Cook for 20 minutes. Add turkey (or chicken); cook for 5 minutes more. Serve.

Chocolate Banana Frosty Protein Shake

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proteinshake

My life is now complete! After years of having the same post workout combo (protein power mixed with water and a 1/2 of a banana), I decided it was time to mix it up a bit. After what looked like a science experiment gone horribly wrong, I came up with this delicious goodness. I found the original recipe online and made some tweaks to make it my own.

1 scoop MRM All Natural Chocolate Malt Whey Isolate

1 c. Almond Breeze Unsweetened Vanilla Almond Milk

1/2 Frozen Banana

1/4 Alcohol Free Vanilla Extract

5-6 ice cubes

Blend in your handy dandy Ninja blender and enjoy!

This shake is a perfect post workout replenisher as is, but if you would like to make it more of a meal, make these modifications to make it more filling.

Add: 1 T nut butter

Add: 2 T uncooked oats

Use: 1 frozen banana

But if you would like to jazz up this shake a bit, pick and choose what you you would like to add and make your own version.

1/2 c milk of your choice and 1/2 c cold coffee

1-2 T cocoa

1-2 T chia seeds

1 c spinach

1/4 c cottage cheese or plain greek yogurt

Healthy White Chicken Chili

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I got this amazing recipe from a client. I made it this weekend and it was a great way to warm up after a “chili” day!

 

1 tablespoon EVOO

1 1/2 cups chopped onion (I used 1 small onion cause I’m not a huge onion fan)

2 4-ounce cans chopped green chiles

1 teaspoon dried oregano

1 teaspoon ground cumin

1/8-1/4 teaspoon cayenne pepper (I used 1/4 t and it was a bit much)

2 15-ounce cans great northern beans, rinsed

1 15-ounce cans black beans, rinsed

4 cups reduced-sodium chicken broth

4 cups shredded cooked skinless turkey, or chicken

 

Heat oil in a large pot oven over medium-high heat. Add onion; cook until softened, about 5 minutes. Stir in chiles, oregano, cumin & cayenne. Cook for 5 minutes. Stir in beans and broth; bring to a simmer. Cook for 20 minutes. Add turkey (or chicken); cook for 5 minutes more. Serve.