Protein Blueberry Muffins

Thanks Pinch of Wellness for this delicious muffin recipe!

INGREDIENTS

• ⅔ cup granulated sugar
• 3 tablespoon butter softened
• 2 eggs
• 1 tablespoon vanilla
• 1 ¼ cups plain Greek yogurt nonfat
• 1 ¾ cup cake flour or gluten free flour if using gluten free flour, use 1:1 measure for measure
• ½ teaspoon salt
• ¾ teaspoon baking soda
• ½ teaspoon cinnamon
• 2 cups blueberries fresh

Streusel Topping

• ½ cup oatmeal old fashioned
• ¼ cup brown sugar packed
• 1 tablespoon cinnamon

INSTRUCTIONS

1. Preheat oven to 375F.
2. Line 16 muffin tins with liners. Grease with non stick spray and set aside.
3. In a medium sized mixing bowl, cream together the softened butter and sugar using an electric mixer. Mix on medium speed until creamed (about 3 minutes.)
4. Add in eggs and vanilla, mix on medium speed for 1 minute.
5. Add Greek yogurt, mix until combined.
6. In a separate bowl, combine the flour, salt, baking soda and cinnamon. Mix until combined.
7. Add the flour mixture into the Greek yogurt mixture. Mix with electric mixer until just combined.
8. Gently fold in blueberries using a rubber spatula.
9. Fill prepared muffin tins ¾ the way full. Top with 1 teaspoon of streusel if desired. (See below recipe for streusel).
10. Bake in oven for 18-20 minutes. Toothpick should come out clean when inserted into center of muffin.

Streusel Instructions

1. Combine the oatmeal, brown sugar, cinnamon and oil in a medium bowl. Mix until combined.

NOTES

For best quality, store these muffins in an airtight container in the refrigerator for up to one week. 

 

Calories with streusel topping: 145 calories / muffin

Calories without streusel topping: 125 calories/muffin

5 grams protein / muffin

NUTRITION

Calories: 145kcal

 

Thanks to Ascent for this delicious recipe:

Overnight Apple Pie Protein Oats

Ingredients

1/2 cup old fashioned oats

1/2 cup + 2 tbsp milk of choice

1 tbsp maple syrup

1/2 tsp nutmeg

2 tsp cinnamon

1 scoop Ascent Vanilla Bean Whey Protein Powder

1/2 cup diced apple 

Directions

1. In a small jar or container with airtight lid add in all ingredients except fruit.
2. Stir well then top with fruit, tighten the lid and refrigerate for 4 hrs up to overnight.
3. Sprinkle with extra hemp seeds, fruit or nut butter and enjoy.
4. Can be eaten cold or warmed in the microwave to desired temperature.

It is finally peach season ya all! This salad is so yummy!!!! Palisade peaches are my ABSOLUTE favorite but any ripe peach will do! Thank you Lillie Eats and Tells for this delicious recipe!

Freshly Charred Corn and Peach Salad

INGREDIENTS

• 2 ears of corn (291g after sliced off)
• 1 cup cherry tomatoes, halved (90 g)
• 1 small peach, diced (mango and pineapple work great too!) (130 g)
• 1 jalapeño, diced (25 g)
• 1/2 cup green onions, chopped (20 g)
• 1/2 cup cilantro, chopped (25 g)
• 3-4 radishes, chopped (35 g)
• 1 Tbsp red wine vinegar (or a fruit-infused clear balsamic is delicious!)
• 1 lime, juiced (15 g)
• 1/2 Tbsp olive oil (7 g)
• salt and pepper to taste

INSTRUCTIONS

• You can grill your corn using your favorite method. OR I like to cheat and simply char the outside of my corn over the open flame of my stove (carefully, with metal tongs.) If you want your corn more tender, cook it first. My preferred method is to microwave in the husk (or wrapped in a paper towel for four minutes. After it’s cooked, use your metal tongs to char it over the open flame of your stove.
• Set the corn aside to cool while you get everything else chopped.
• Slice your corn off the cob and add all ingredients to a large bowl.
• Toss well and season to taste! Enjoy piled on top of any grilled protein, or simply tossed into greens, or as a dip with chips! This makes a perfect summer side.

Serving: 160g or 1/4th the recipe

Fiber: 2.6g Calories: 99kcal Fat: 2.4g Protein: 2.3g Carbohydrates: 18.9g

 

Thanks to Eating Bird Food for this delicious recipe!

https://www.eatingbirdfood.com/frozen-yogurt-bark-with-berries/

 

Frozen Yogurt Bark with Berries

Ingredients

• 1 1/2 cups plain full-fat Greek yogurt
• 2 Tablespoons maple syrup or honey
• 1 teaspoon vanilla extract
• 1/3-1/2 cup fresh strawberries, sliced
• 1/3-1/2 cup fresh blueberries
• 2-3 Tablespoons unsweetened coconut flakes

Instructions

• Line a rimmed baking sheet with parchment paper.
• In a medium bowl, stir together yogurt, maple syrup and vanilla until well combined.
• Spread yogurt mixture evenly, about a 1/4 of an inch thick, onto the prepared baking sheet in rectangular shape. Scatter the strawberries and blueberries on top. Sprinkle with coconut flakes. 
• Place in the freezer for about 3 hours or until the yogurt is firm. Cut or break into 16-20 pieces and serve.
• Store leftover yogurt bark in a sealed freezer bag for up to 3 months. I like taking it out and letting it sit for about 3-5 minutes before eating.

 

Serving: 1/6 of recipe Calories: 94kcal Carbohydrates: 10g Protein: 6g Fat: 3g Saturated Fat: 3g Cholesterol: 7mg Sodium: 22mg Fiber: 1g Sugar: 7g

One time I added 10 scoops of collagen to this to bump up the protein. I have also made it with 4 additional scoops of vanilla whey protein and it’s delicious too!

 

Thanks to https://gimmedelicious.com/taco-recipes/#recipe for all the delicious Taco Combinations and Recipes.

Here are our 3 favorites!

Easy Baked Chicken Tacos

Ingredients

1/2 cup onion minced

2 cups cooked chicken shredded

1 cup black beans optional

1 cup salsa or diced tomatoes

3 tablespoons 

12 hard shell tacos

1 cup shredded cheese mozzarella, cheddar or any melting cheese

cilantro to garnish

Instructions

Preheat oven to 400F. Line a 9×13 baking dish with foil or parchment paper.

Heat olive oil over medium heat in a large skillet. Add the onions and cook for 3-4 minutes or until lightly golden. Add the chicken, black beans, salsa, and taco seasoning. Cook for 3-4 minutes stirring occasionally.

Line taco shells in a baking dish. Spoon a few tablespoons of the chicken into each taco shell. Top with a sprinkle of cheese and bake for 12-15 minutes or until the cheese is melted. Serve with a side of sour cream, lettuce, and slices of lime if desired!

 

 

Spicy Shrimp Tacos with Creamy Sriracha Sauce & Cilantro Lime Slaw

Ingredients

20 medium shrimp peeled and deveined

2 tablespoons olive oil

1 teaspoon 

1/2 teaspoon ground cumin

1/4 teaspoon onion or garlic powder optional

1/4 teaspoon black pepper optional

1/4 teaspoon kosher salt

Cilantro Lime Slaw

2 cups cabbage shredded

1/4 cup red onion thinly sliced

1/4 cup cilantro minced

1/2 jalapeno, seeded optional

1 tablespoon olive oil

1 tablespoon honey

2 tablespoons lime juice

salt and pepper to taste

Creamy Sriracha sauce

1/4 cup ranch dressing or sour-cream or greek Yogurt

1 tablespoon Siracha

6 small corn or flour tortillas

 

Instructions

To cook the Shrimp:

Combine shrimp, oil, and spices in a medium bowl or ziplock bag. Use right away OR cover and refrigerate for at least 10 minutes or up to 48 hours. Heat a large heavy-duty or cast iron skillet on high heat for 2 minutes. Add a teaspoon of oil to the pan and shrimp. Cook shrimp until pink and cooked through, about 4-5 minutes. 

To make the Slaw:

Combine all the ingredients in a large bowl until mixed through. Use right away or cover with plastic wrap and place in the fridge for up to 24 hours. 

To make creamy Sriracha Sauce:

Whisk sriracha and ranch or sour-cream or mayo in a small bowl. Taste and add more sriracha if desired. 

To assemble:

Grill tortillas on the stovetop over the flame until lightly charred (this step is optional). Top each tortilla with 4-5 pieces of shrimp and some slaw. Drizzle with sriracha sauce. Serve with lime wedges on the side. Enjoy!!

 

Carne Asada Tacos

Ingredients

For the marinade:

¼ cup fresh cilantro minced (leaves and stems)

2 tablespoons oil of choice

Juice of 1 lime or 2 tablespoons

1 teaspoon EACH chili powder, cumin, coriander

½ teaspoon EACH salt & pepper

1 pounds flank or skirt steak

8 small corn or flour tortillas

Pico

Lime wedges, sour cream, and cilantro to serve optional

Instructions

Whisk to combine all the ingredients for the marinade in a large bowl. Add the steak to the marinade and marinate for 30 minutes or overnight.

Heat a heavy-duty pan or grill on medium-high heat for at least 2-3 minutes. Remove the steak from the marinade and grill 5-6 minutes per side depending on the thickness of the steak.

Remove from heat and rest for 5-8 minutes before slicing. Slice into thin 1/4” slices or into tiny bite-size pieces.

While the steak is cooking, warm tortillas on the stovetop over an open flame or in a frypan until the edges are charred.

Divide steak onto warm tortillas and top with pico de gallo. Serve with lime wedges and your favorite salsa or a light drizzle of sour cream if desired.

I love this smoothie bowl from Lillie Eats and Tells!  A lot of you are obsessed with the Nautica Bowls or the Acai Bowls but they can be super high carb.  This is a nice balance. I will add in an acai packet or a Pitya packet to those also. It bumps the carbs up about 20 grams but often I have plenty of room for it! Give it a go and let me know what you think!

INGREDIENTS

• 1 cup Ice (125g)
• 1/2 cup Cashew Milk (125g)
• 1 scoop Protein Powder (30g)
• 1/3 cup Frozen Zucchini (50g)
• 1/3 cup Frozen Mixed Berries (50g)
• 1/4 tsp (heaping) Kosher Salt
• 1/8 tsp xanthan gum (for thickening)

Toppings:

• 1/4 cup Strawberries, chopped (30g)
• 1/4 cup Mango, chopped (30g)
• 1/4 cup Blueberries (30g)
• 1/4 cup Bananas, sliced (30g)
• 1 TBS Peanut Butter, drizzled (15g)
• 1 tsp Toasted Almonds (5g)
• 1 tsp Chia Seeds (2g)
• Pinch of Flake Salt

INSTRUCTIONS

• Add all smoothie ingredients in your blender and blend until smooth. You might need to use your tamper if you have one to keep it moving. I use my Ninja IQ, and give it a few shakes mid-blend.
• Top with your favorite toppings! Or mine. haha.

NOTES

You can search this recipe in My Fitness Pal  with or without the toppings:

MFP: NO TOPPINGS
159 cal, 13c, 1.3f, 23.5p, 3 fiber

 MFP: WITH TOPPINGS
366 cal, 36c, 12f, 29p, 8.7 fiber

NUTRITION
Fiber: 3g Calories: 159kcal Fat: 1.3g Protein: 23.5g Carbohydrates: 13g

 

Summer is here and sometimes a hot breakfast just doesn’t sound good. Smoothies done RIGHT can be a great addition to any day!  Main thing I would say is find a way to add some micro’s! Add some spinach, romaine or spring mix.  With half a banana EVEN YOUR KIDS WILL DRINK IT! Adding in some creatine or supplemental fiber power too isn’t a bad idea either!

 

THE BOHEMIAN:

-12 oz Coconut milk or Water

-50-100 grams Kale

-50-100g Frozen Pineapple 

-25 g Cashews

-1 Serving Vanilla Protein

-1 Tsp Cinnamon

-2 Tsp Chia seeds  

Blend first, then add Protein powder and blend again.

If you use fresh fruit add a couple ice cubes.

 

BERRY CHOCO LATTE:

-12 oz Almond Milk

-50-100 grams Spinach

-50-100g Frozen Blueberries

-7 g Cocao Powder

-1 serving Vanilla/Chocolate Protein

Blend first, then add Protein powder and blend again.

If you use fresh fruit add a couple ice cubes.

 

JUST BEACHY:

-12 oz Coconut milk

-50-100 grams Spinach

-25-50g Frozen Pineapple

-50-100g Frozen Mango

-1 Serving Vanilla Protein

Blend first, then add Protein powder and blend again.

If you use fresh fruit add a couple ice cubes.

 

G-MA’S PEACH PIE:

-12 oz Almond Milk

-50-100 grams Spinach

-50-100g Frozen Peaches

-7 g Maca Powder

-30 g Nut butter

-1 Tsp Cinnamon

-1 serving Vanilla Protein

Blend first, then add Protein powder and blend again.

If you use fresh fruit add a couple ice cubes.

 Balanced Betty & Frisky Freddie Bites 

Here are 3 different seed bite recipes.  One traditional – One for Chocolate lovers – One for Peanut Butter Lovers

 

The OG – Traditional with no frills added

Ingredients

1/2 Cup Almond Butter⁣⁣⁣⁣

4 Scoops Collagen Powder⁣⁣⁣⁣

2T Raw Honey⁣⁣⁣⁣

2T Chia seeds⁣⁣⁣⁣

1/4 Cup Almond Milk

1/2 Ground pumpkin seeds

1/2 Cup Ground Flax seeds

1/2 Cup Ground Sunflower seeds

1/2 Cup Ground Sesame seeds

 

Instructions: 

Fresh grind your seeds – Mix all ingredients

Weigh out 14 of each.  I double this so it makes a full month worth at least! 

Store in freezer until ready to eat.⁣⁣⁣

Macros: 8P   10C  14F

 

Peanut Butter Lovers

1 cup old-fashioned oats

1/2 cup creamy peanut butter

1/2 Ground pumpkin seeds

1/2 Cup Ground Flax seeds

1/2 Cup Ground Sunflower seeds

1/2 Cup Ground Sesame seeds

1/2 cup semisweet chocolate chips my fave are the fairlife (or vegan chocolate chips)

1/3 cup honey

1 tablespoon chia seeds (optional)

1 teaspoon vanilla extract

Instructions: 

Fresh grind your seeds except for the chia – Mix all ingredients

Weigh out 14 of each.  I double this so it makes a full month worth at least! 

Store in freezer until ready to eat.⁣⁣⁣

Macros: 10P   18.9C   19.8F

 

Chocolate lovers 

1 cup old-fashioned oats

1/2 cup Nutella

1/2 Ground pumpkin seeds

1/2 Cup Ground Flax seeds

1/2 Cup Ground Sunflower seeds

1/2 Cup Ground Sesame seeds

1/2 cup semisweet dark chocolate chips my fav are the enjoy life (or vegan chocolate chips)

Or ½ cup cocoa nibs

1/4 cup honey

2 tablespoons Cacao or Cocoa powder

1 tablespoon chia seeds (optional)

1 teaspoon vanilla extract

 

Instructions: 

Fresh grind your seeds – Mix all ingredients

Weigh out 14 of each.  I double this so it makes a full month worth at least! 

Store in freezer until ready to eat.⁣⁣⁣

Macros: 11.8P   25.2C   19.4F

 

Why I love them!  

1. Potatoes are packed with vitamins and minerals
2. Potatoes are a good source of antioxidants, which may reduce the risk of chronic diseases like heart disease, diabetes and certain cancers
3. Potatoes contain resistant starch, which may help reduce insulin resistance. In turn, this can help improve blood sugar control.
4. Resistant starch in potatoes is a source of nutrition for beneficial gut bacteria. They convert it to the short-chain fatty acid butyrate, which has been linked to reduced inflammation in the colon, improved colon defenses and a lower risk of colorectal cancer.
5. Potatoes are naturally gluten-free, which makes them an excellent option for people with celiac disease or a gluten sensitivity.
6. Studies have shown that potatoes are among the most filling foods. They may increase the levels of fullness hormones, such as cholecystokinin
7. Potatoes are delicious, versatile and easy to add to your diet. Try boiling, baking or steaming them and consuming them with the skin intact.

 

How we love to cook them! 

• Air Fry – Chop and spray with Avocado oil and toss in your favorite seasoning or seasalt and Air Fry for 10 minutes.
• Instant Pot – put your cage in the bottom of the instant pot fill with ½ cup of water and throw your whole potatoes in to the brim  Pressure Cook for 8-12 minutes depending of size and type of potato.
• Grill Basket Them – Chop and toss in Avocado oil and grill in a basket for 20 minutes
• Baked – Slightly oil the skin – poke holes so they don’t explode  – toss in sea salt and wrap in foil and bake for 30-45 minutes 
• Microwave – ok we all know I don’t do this but lots of clients do and it’s so easy – Clean – Poke (you DO NOT want to clean that up) & microwave for 3-4 minutes