Almond Delight Protein Shake

I had the pleasure of working out with a dear friend the other day!  Post workout she offered to buy me a protein shake and I must admit it was delicious!  I normally eat my protein shakes in a boring fashion of water and protein powder shaken only, but the following items have become a favorite of mine!  

• Fudge Brownie Protein Powder (1 scoop)
• Spoonful of peanut butter 
• 1/2 C almond milk
• A large handful of spinach 
• 1 scoop of espresso flavored dynamic greens
• Ice - more or less depending on what consistency you enjoy

You could be creative and add a banana, avocado, almond butter, etc -- whatever your tastes prefer.  I don't measure perfectly I just mix what I feel like for the day and enjoy!  

Perfect Post Workout or On the Go Shake

Perfect Post Workout or On the Go Shake

Fudge Protein Muffins

"More mom, more!"  -

Lincoln approved muffins (age 2) 

I actually had to tell my toddler that he couldn't have any more of these for the day!  As cooking with protein powder usually does -- these have a different texture, but are the perfect snack on the go or healthy treat for your kids!  Not to mention, super easy and fast to make which are always a hit in my book.  

Muffins 1 scoop Dymatize Fudge Brownie Protein  1/3 C unsweetened apple sauce 1/3 C unsweetened almond milk 1 C oats 1 tsp baking powder 1 packet stevia

Blend all ingredients together until smooth

Frosting 1 scoop Dymatize Fudge Brownie Protein 2.5 tbsp unsweetened almond milk 1 tbsp lemon juice 1 tbsp unsweetened cocoa powder 1 packet of stevia

Blend all ingredients together until smooth 

Preheat your oven to 350 degrees.  Line a cupcake tin with liners and fill about half way full with batter.  Bake for 10-15 minutes depending on your protein.  Once your muffins are done, pull them out of the oven and set aside to cool.  

While these bake, make your frosting.  

Side note: You can eat the muffins without the frosting.  Personal preference! 

Flavors of Summer

Looking for amazing, fresh summer flavors to try?  Serve this salsa over grilled chicken or salmon as a flavorful topping to spice up a boring dish!

Grilled Pineapple Grapefruit Salsa

• 4 slices fresh pineapple, sliced 1/2 thick
• 1/2 large grapefruit, peeled and diced
• 1/2 C fresh cilantro, chopped
• 1 small red onion, finely diced
• 2 jalapeño peppers, seeded and diced
• 1/2 C pecans, chopped
• 1 clove garlic, crushed
• 1 lime, juiced
• 1 TBSP honey or agave
• 1/4 TSP salt

Heat grill to medium-high heat.  Grill pineapple slices until nice grill marks develop, about 2 minute son each side.  Remove to a plate; set aside to cool.  When cool, finely chop pineapple.  Add remaining ingredients; toss to combine.  Add salt and additional honey, as desired, to taste.  Allow salsa to sit before serving (ideally 30 minutes), for flavor to blend.  Enjoy!

Coconut Cinnamon Cashew Coleslaw

A local Arizona chiropractor shared the following recipe this week and I thought it sounded delicious!  So in turn ~ I am sharing with you!  I have not tried it yet myself but I plan to soon! 

Stir together salad ingredients:

• 1 medium head of cabbage (shredded) or 8 cups purchases
• 1 C raw organic cashews
• 1 T ground flax seed

For dressing, blend well:

• 3/4 C coconut oil (warmed if solid)
• 2 T coconut vinegar
• 1 tsp salt
• 1 tsp cinnamon
• 2 T honey (or sweetener of choice)

Drizzle dressing over cabbage mixture.  (Coconut will be become solid if cabbage is cold so drizzle slowly, and mix well)

Keep refrigerated until serving 

Serves 8

Protein Pancake Recipe

Are you bored with the same breakfast items?  Looking for something easy and healthy?  Protein pancakes are a great choice when you can't eat any more oatmeal and egg whites or are in a hurry and need something on the go!   The texture is definitely different from regular pancakes.  When you cook them they will not be light and fluffy as expected, they will prepare more dense due to the lack of raising agent.  The first time I made them, I was unimpressed, however I love protein pancakes now and make them as a treat!  

Protein Pancakes

• 1 scoop protein powder (I use Iso-100 by Dymatize either Vanilla or Birthday Cake flavor)
• 1/2 C oatmeal
• 3 egg whites
• Cinnamon to taste
• (may add stevia - I personally do not)
• Add water if needed to change consistency

Blend all ingredients together briefly, then cook like regular pancakes!  Top with peanut butter, sugar free syrup, or berries of your choice!  Enjoy!  

Turkey Meatball Muffin Recipe

As promised one of my favorite go to recipes!  You can use all lean turkey burger, or mix 1 lb of lean turkey and 1 lb of lean ground beef!  I personally prefer to mix mine!  They do have a little bit of spice to them, if you do not like spicy, I would decrease or leave out the red pepper flakes!  Enjoy!  

Meatball Muffins

1 lb lean ground beef

1 lb ground turkey 

3 egg whites

1 C oatmeal

½ tsp ground cumin

2 tsp dry yellow mustard

2 tsp pepper

2 tsp red pepper flakes

1 tsp salt

2 tbsp garlic powder

1 onion chopped

2 celery stalks chopped

Preheat oven to 375.  Spray muffin pan.  Mix ingredients together.  Roll into balls and place directly in muffin pan.  Bake for 45 minutes.  Makes 12 muffins.