Monthly Archives: September 2013

Protein Shake Ideas

Whole foods are always best, but some people are insist upon protein shakes. If you’re going to have a protein shake, it’s better to make your own protein shake rather than purchase a premade bottled shake that may be full of artificial ingredients, added sugar, and other unhealthy ingredients. In today’s hectic world, it’s sometimes more realistic to have something that’s quick, easy, and doesn’t require utensils to eat, and is still better than many other processed and fast food options.

If you’re not into protein powder, you can experiment with these recipes with plain Greek yogurt or silken tofu.

Carrot Cake Shake

 

Carrot Cake Shake

Ingredients

1/2 Cup Ice

1/2 Cup Carrots, cut into smaller pieces

1/2 tsp Cinnamon

1/4 tsp Ground Cloves

1 tsp Lemon Juice

Milk or Milk Alternative of Choice (I prefer Unsweetened Vanilla Almond Milk)

1 Scoop Protein Powder

Garnish: Raisins, Unsweetened Coconut Flakes, Cinnamon

Directions

Mix all ingredients in a blender, adding enough milk to reach desired consistency.

 

Mint Chocolate Chip Shake

 

Mint Chocolate Chip Shake

Ingredients

1/2 Cup Ice

 Large Handful Spinach

1/2 tsp Peppermint Extract

Optional: 1/4 – 1/2 Medium Avocado

Milk or Milk Alternative of Choice (I prefer Unsweetened Vanilla Almond Milk)

1 Scoop Protein Powder

Garnish: Mini Chocolate Chips (I prefer Enjoy Life Semi-Sweet Mini Chocolate Chips), or chopped dark chocolate bar

Directions

Mix all ingredients in a blender, adding enough milk to reach desired consistency.

 

Pumpkin Pie Shake

 

Pumpkin Pie Shake

Ingredients

1/2 Cup Ice

1/2 Cup Pumpkin Puree

1/2 tsp Pumpkin Pie Spice

Milk or Milk Alternative of Choice (I prefer Unsweetened Vanilla Almond Milk)

1 Scoop Protein Powder

Directions

Mix all ingredients in a blender, adding enough milk to reach desired consistency.

 

Creamy Vanilla Almond Shake

 

Almond Butter Shake

Ingredients

1/2 Cup Ice

1 Tbsp Natural Almond Butter

Milk or Milk Alternative of Choice (I prefer Unsweetened Vanilla Almond Milk)

1 Scoop Protein Powder

Directions

Mix all ingredients in a blender, adding enough milk to reach desired consistency.

 

Cinnamon Blueberry Protein Pancakes 2

Cinnamon Blueberry Protein Pancakes with Easy Blueberry Balsamic Sauce

Serves: 1 (3 medium pancakes, as shown above)

Time: 10 minutes

Cinnamon Blueberry Protein Pancakes 4
Ingredients

1 Scoop or 1/4 Cup Vanilla Protein Powder (I use Life Time Fitness Dairy-Free FastFuel)

1 Tbsp Almond Flour

1/4 tsp Baking Powder

1/4 tsp Cinnamon

2 Large Egg Whites

1/2 Cup Unsweetened Vanilla Almond Milk

1/2 tsp Coconut Oil

1/2 Cup Frozen Blueberries, Divided

1 Tbsp Balsamic Vinegar

1 Tbsp Water

Directions

1. In a small bowl, whisk together protein powder, almond flour, and baking powder. Whisk in egg whites and almond milk.

2. Heat a small nonstick pan (ceramic coated or other natural nonstick pan, not Teflon), over medium heat.

3. Add 1/3 coconut oil to pan. Add 1/3 pancake batter to pan, then drop several blueberries into pancake. When edges begin to dry, flip the pancake and heat until cooked (about 2-3 minutes per side).

4. Repeat step 3 two more times.

5. While pancakes are cooking, add 1/4 cup blueberries, balsamic vinegar, and water to a small saucepan. Heat over low heat and mash blueberries with a fork. Simmer until sauce begins to thicken.

6. Stack pancakes and top with blueberry balsamic sauce. Serve warm.

Cinnamon Blueberry Protein Pancakes 3
Cinnamon Blueberry Protein Pancakes

Nutrition Facts

Blueberry Pancakes (Using Life Time Fitness Dairy-Free FastFuel):

Calories 170, Total fat 5.7g, Total carbs 12g, Fiber 3.7g, Sugar 5.5g, Protein 22g

Blueberry Balsamic Sauce:

Calories 40, Total fat 0g, Total Carbs 10g, Fiber 1g, Sugar 8g, Protein 0g

I use Life Time Fitness Dairy-Free FastFuel Complete. Use the code 122124 to save an additional 10% when you choose “Autoship.”

Slow Cooker BBQ Chicken

Slow Cooker BBQ Chicken

 

Ingredients

2 Medium Yellow Onions, Sliced

1 Whole Chicken, or 3-4 Pounds Bone-In Chicken (Breasts, Drumsticks, whatever you like)

2 Tbsp Paprika

1 Tbsp Salt

1 Tbsp Mustard Powder

1 Tbsp Chili Powder

2 tsp Onion Powder

2 tsp Garlic Powder

2 tsp Lemon Pepper

1 tsp Cayenne Pepper

Directions

1. Add onions to slow cooker.

2. Pat chicken dry with paper towels. Do not rinse chicken – this just spreads bacteria in your kitchen.

3. Rub spice mixture over chicken and add to slow cooker. If you have leftover spice mixture that hasn’t been contaminated with raw chicken, save it for the next time you prepare this dish (there WILL be a next time). Cook on low for 6-8 hours or high for 4 hours.

Chocolate Strawberry Pancakes

Chocolate Protein Pancakes

 

Chocolate Banana Pancakes

Serves: 2

Time: 10 minutes

 

Ingredients

1 Cup Vanilla Protein Powder*

1/4 Cup Cocoa Powder

1/2 tsp Baking Powder (aluminum free)

2 Large Eggs

1/2 – 1 Cup Unsweetened Vanilla Almond Milk

1/2 Banana, Mashed (Optional)

1/4 Cup Mini Chocolate Chips (Optional)

1 tsp Coconut Oil

 

Directions

1. In a medium bowl, mix protein powder, cocoa, and baking powder. Whisk in eggs, almond milk, banana and chocolate chips.

2. Preheat a ceramic coated fry pan and add 1/4 tsp coconut oil before cooking each pancake. Pour 1/4 of mixture into pan. Flip pancake when edges begin to dry. Repeat 4 times to make 4 medium pancakes.

3. Top with desired toppings, such as natural almond butter (above), organic strawberries (below, thawed from frozen), organic blueberries, etc.

Chocolate Pancake

Chocolate Pancake 2*Protein Powders: Protein powders will vary in consistency. Start with 1/2 cup almond milk, but increase to reach a somewhat runny pancake batter consistency.

I use Life Time Fitness Dairy-Free FastFuel Complete. Use the code 122124 to save an additional 10% when you choose “Autoship.” It is available here: https://shop.lifetimefitness.com/Products/Nutritional-Products/Protein-%26-Meal-Replacement-Powder/Dairy-Free-FastFuel/p/2555

Chocolate Strawberry Pancakes

Pizza Omelet

pizza omelet 1

Serves: 2

Time: 15 minutes

Ingredients

3 Eggs

4 Egg Whites

1/4 Cup Coconut Milk

1 tsp Coconut Oil

1/2 Cup Pizza Sauce

4 Oz. Goat Cheese (I used some soft goat cheese and some sliced goat cheese)

Vegetable Topping of Choice, Prepared (I sautéed white and baby bella mushrooms in a little coconut oil)

 

Directions

1. Whisk eggs and coconut milk. You can use 5 whole eggs, but your pizza “crust” will be more yellow.

2. Melt coconut oil in a medium oven-safe nonstick skillet on medium-high heat. Add eggs and cook until fully cooked. Flip the egg “crust” if you can, and like to show off (I can!). Turn off heat.

3. Spread pizza sauce over eggs, then vegetables toppings and cheese. You don’t have to use goat cheese if you’re not sensitive to cow dairy.

4. Place pizza under broiler until cheese starts to brown, about 3-5 minutes. Watch carefully to prevent burning. Cut into 4 slices and serve.

pizza omelet 2

 

Apple Cinnamon Protein Oatmeal

Apple Cinnamon Protein Oats

Makes: 2 Servings

Time: 15-20 minutes for slow cooking steel cut oats

 

Ingredients

1/3 cup Gluten-Free Steel Cut Oats

2 Cups Water

1 Scoop Vanilla Protein Powder

1 tsp Cinnamon

1 Medium Organic Apple, Chopped

Optional: 1 Tbsp Ground Flax Seed

 

Directions

1. Cook oats according to package instructions, but double the water.

2. When oats are cooked to your liking, stir in flax seed, protein powder, apple, cinnamon, and flax seed.

Stir Fry

Stir Fry

 

Ingredients

1 lb Chicken Breast or Tenders, cut into small pieces

Variety of Vegetables, cut into bite-size pieces (broccoli, carrots, mushrooms, bell peppers, snow peas, asparagus, etc.)

1 Onion, Diced

4 Tbsp Coconut Oil

1 Tbsp + 1 tsp Cornstarch or Arrowroot Starch

½ Cup Chicken broth

2-4 Tbsp Tamari (organic and low-sodium preferred)

Optional: sesame seeds or sliced green onions (garnish)

 

Directions

1. Mix 1 tsp cornstarch or arrowroot with chicken broth, set aside.

2. Combine 1 Tbsp cornstarch/arrowroot with tamari and chicken, mix well, and set aside.

3. Preheat wok on high heat. Add 2 Tbsp coconut oil to wok, then add chicken, and cook until opaque, about 3 minutes. Remove chicken and set aside.

4. Add remaining oil to wok, add vegetables (in order of decreasing density), and cook until tender-crisp. Add enough tamari to coat.

5. Return chicken and both mixture to pan, stir until liquid boils and thickens, about 1 minute.

Optional: garnish w/sesame seeds or sliced green onions.

 

You can substitute chicken for beef, shrimp, scallops, or whatever you’d like! Serve over steamed broccoli slaw, riced cauliflower, brown rice, or quinoa.

 

Coq au Vin

Coq au Vin

Coq Au Vin

Makes: 4 servings (1/2 breast each)

Time: 45 minutes

 

Ingredients

1/4 Cup Almond Meal

2 Bone-In Split Chicken Breasts (organic preferred)

1/2 tsp Salt (sea salt or Himalayan preferred)

1/2 tsp Pepper

2 Tsp Arrowroot Starch or non-GMO corn starch

1 Tbsp Coconut Oil

3 Large Carrots, Sliced Thin

1 Medium Yellow Onion, Sliced

1 Tbsp Fresh Rosemary, Chopped

2 1/4 Cups Low-Sodium Chicken Broth, Divided

1/2 Cup Red Wine

1 Tbsp Tomato Paste

 

Directions

1. Cut chicken breasts in half on the diagonal. Sprinkle salt and pepper over chicken. Dredge chicken in almond meal in a dish.

2. Whisk arrowroot starch with 1/4 cup chicken broth and set aside.

3. Heat 1 Tbsp coconut oil in large pan over medium-high heat. Add chicken breasts and cook on each side until lightly browned on both sides, about 5 minutes per side. Transfer to a plate.

4. Add carrots, onions, and rosemary, and cook, stirring occasionally, until vegetables are softened, about 5 minutes.

5. Add chicken broth, wine, and tomato paste. Bring to a simmer and add chicken to pan, along with any juice on the plate.

6. Cover, reduce heat to a simmer, and cook until internal temperature of the chicken reaches 165 degrees, about 15-20 minutes.

7. Transfer chicken to a serving plate. Increase heat to medium-high. Stir arrowroot mixture and add to pan. Stir until sauce is thickened, about 1 minute. Pour sauce and vegetables over chicken and serve.

Spanish Cauliflower “Rice”

Spanish Cauliflower Rice

Ingredients

1 Head Cauliflower

1 Medium Red Onion, Chopped

1 Tbsp Coconut Oil

1 15-Oz. Can Tomato Sauce

1 Tbsp Cumin

1 Tbsp Chili powder

Salt to taste

 

Directions

Grate cauliflower on a box grater. Heat coconut oil in a fry pan on medium heat, then add onions and cauliflower. Cook until vegetables begin to soften, then add tomato sauce, cumin, and chili powder. Cook until vegetables are tender. Add salt to taste.