Tried overnight oats yet?  How does a protein packed, high fiber, 5 minute prep breakfast that you make the night before and tastes like carrot cake sound? Thank me later!

Ingredients for 1 serving:

2 scoops Vanilla protein powder (here’s my fav! Performance Protein)

1/2 cup, grated Carrots raw

3 tablespoons chopped raw Walnuts

1 tsp ground Cinnamon

1 cup Almond, coconut or oat milk (or 2/3 cup your favorite milk, 1/3 cup greek yogurt for an extra protein boost)

1/2 cup Oatmeal or rolled oats regular or quick dry uncooked

Directions

1. Use your favorite plant-based milk and blend it with the protein powder and cinnamon.

2. Stir in and add yogurt if you are using it to boost protein.

3. In a glass or container, add the oats, grated carrot, walnuts and combine. Next, add the protein shake and mix.

4. Place the lid and close. Let it chill in the fridge overnight for a thicker consistency, or enjoy it immediately.

A beautifully delicious high protein "treat" for when you need to grab and go or just feel that need to indulge.

Ingredients:

2 Cups mashed ripe bananas

4 Cups oatmeal

1/2 teaspoon vanilla

1/2 cup applesauce

2 scoops vanilla protein powder (I like Tri-Release by Isagenix link here)

2/3 cup chopped walnuts

1/2 cup dried cherries or raisins (optional)

2 tsp cinnamon

Directions:

Preheat oven to 350.

Mix all ingredients together in a bowl until everything is uniformly moist.

Drop dough by tablespoonful on uncreased cookie sheet

Flatten to desired thickness (dough will not spread during cooking)

Bake 15 minutes

Cool and store in an airtight container.

Freeze what won’t be used in the next 3 days.

#Cookies #Protein #HealthyBreakfast #HealthyHoliday

We all know that we should eat less meat, but sometimes struggle to find vegan recipes that are satisfying, not overly starchy and meet our protein requirements. Here’s a wonderful protein packed, vegan recipe that is perfect for fall. It’s hearty and filling yet light all at the same time. Enjoy!

Ingredients:

2 Large Sweet Potatoes

1 Block Extra Firm Tofu

1 Red Bell Pepper

1/2 cup Grape tomates halved

2 Cups Kale - ribbed and ripped into bite size pieces

2 Tbsp total Coconut Aminos or Soy Sauce

2 Tbsp Natural Peanut Butter

2 Tsp Rice Vinegar

4 Cloves minced or 1 Tsp Powdered Garlic

1/2 Tbsp Fresh or 1/2 Tsp Powdered Ginger

1 1/2 Tbsp total Olive or Avocado Oil

Dash Sall & Peppers

Directions:

1. Preheat oven to 425 and peel sweet potatoes and chop into large bite size chunks.  Toss in olive oil salt and pepper and spread on a baking sheet. Bake for 25 - 30 minutes at 425.

2. While sweet potatoes are cooking, cut tofu into bite size chunks and toss in a light coating of 1 Tbsp soy sauce, 2 cloves garlic and olive oil.  Spread on a baking sheet lined with parchment. Bake for 15 - 20 minutes at 425, until edges are slightly golden.

3. Wash and pull leaves of the ribbing of Kale and discard the ribbing.  Tear kale into smaller pieces and massage lightly to soften then dry in a salad spinner or with paper towels. 

4. Cut a red bell pepper into thin slices and then cut slices in half.  Cut grape tomatoes in half

5. Toss peppers, tomateos and kale in a small amount of olive oil.  Spread on lined baking sheet and roast 5 - 10 minutes at 425 until edges are lightly roasted.

6. While last of the vegetables are cooking, make peanut sauce by mixing 2 tbsp peanut butter, 2 tsp rice vinegar, remaining garlic and ginger and soy sauce..  Stir well to combine and loosen peanut butter with water if needed until it reaches a slightly drizzly texture.

7. Combine all ingredients in dinner bowls and serve with a drizzle of peanut sauce.

A few years ago my dear friend Beth shared this Keto Chili recipe with me and it has been a favorite meal for all of my family ever since. It is packed with nutrients, fiber, protein and most importantly flavor! It is a perfect meal for helping stick to your fitness goals and at the same time feeling full and warm on cold winter days. I highly recommend making a double or even triple batch and portioning out and freezing any leftovers. (For reference, my family of 4 with 2 teenage boys I make a triple batch. We eat that night, have one meal of leftovers for lunch or dinner the next day, and freeze 4 portions for thawing and reheating for lunches down the road.).

Ingredients (for a single batch):

1 lb Lean Ground Turkey

1 bunch of Rainbow Chard (chop stalks and then tear and separate leaves into a separate bowl.)

1 bunch of Celery

1 Large White/Yellow Onion

2-3 Bulbs of Garlic

2  Bell Peppers (red/yellow/orange)

1 package of Sliced White or Crimini Mushrooms

1 large Can of Diced Tomatoes (no salt added)

1 can of Tomato Paste (no salt added)

Salt & Pepper

Garlic Powder

Onion Powder

Cumin

Chili Powder

Cayenne Pepper

Red Pepper Flakes

* all spice amounts to taste and your spice level. I usually add a good helping of all at each step of the cooking process and then any extra needed once all ingredients have simmered together for about 30 minutes.

Directions:

1. Chop all ingredients

2. Heat a large 5 qt for 1 recipe or stockpot for a double or triple batch and add a tablespoon of olive oil.

3. Add the onions.

4. Once they start to become translucent add the turkey, some of all the spices and cook until browned.

5. Add the celery, the chopped stalk of the chard, garlic and another dose of spices. Cook 5 minutes or until the celery and chard soften slightly.

6. Add the peppers and cook another 3 - 5 minutes.

7. Add the mushrooms and another dose of spices. Cook until mushrooms are cooked.

8. Add the tomatoes, tomato paste and one can of warm water from the tomato paste can, helping to get all tomato paste into the chili!

9. After it has reduced slightly add the torn chard leaves, cover until wilted and then stir them into the chili.

10. Cover again and let simmer 30 minutes.

11. Taste and add more spices as needed. (I usually go heavy on the cumin, chili powder, a little lighter on onion and garlic, and only a dash of cayenne and red pepper are needed for my family at this point.)

12. Simmer until reduced to preferred consistency.

13. Spoon into serving bowels and top with your choice of Cheddar Cheese, Sour Cream, Green Onions etc.

Enjoy!!!!!!

In the days after Thanksgiving, the meals can get a little monotonous. Reheated plates, turkey sandwiches, maybe switching out the gravy for cranberry for a slight change… Try this fresh take on leftover turkey to get you back into a healthy, clean, and delicious meal routine!

Prep: 15 mins, Cook: 2 hrs 15 mins, Total: 2 hrs 30 mins, Servings: 4

Ingredients

1 cup shredded leftover cooked turkey

1 turkey carcass

1 whole cardamom pod

2 whole cloves

1 star anise pod

1 teaspoon fennel seeds

2 teaspoons coriander seed

1 (2 inch) piece fresh ginger, peeled and smashed

ó onion, peeled (Optional I also like to add some carrot shreds and broccoli)

8 cups water, or more as needed

1 {16 ounce) package dried flat rice noodles

.1/4 cup fish sauce

1 tablespoon shredded fresh basil leaves (Optional)

1 tablespoon chopped fresh cilantro

salt It to taste

Directions

Step 1

Toast the cardamom pod, cloves, star anise, fennel, and coriander in a small skillet over medium-low heat until fragrant, 5 to 7 minutes. Place the spices onto the center of a 8 inch square piece of cheesecloth. Gather together the edges of the cheesecloth, and tie with kitchen twine to secure. Sear both sides of the ginger and 1/2 onion in the same skillet until lightly charred, about 3 minutes on each side.

Step2

Place the turkey carcass, water, sachet, ginger, and onion in a large pot over medium-high eat. Bring to a boil, then reduce to a simmer. Simmer for 2 hours.

Step 3

Fill a large pot with lightly salted water and bring to a rolling boil over high heat. Once the water is boiling, stir in the rice noodles, and return to a boil. Cook the noodles uncovered, stirring occasionally, until the noodles have cooked through, but is still firm to the bite, 4 to 5 minutes. Drain well in a colander set in the sink.

Step 4

Remove the carcass, sachet, ginger, and onion from the soup. Strain the soup to remove any meat that may have fallen off the bones, if necessary. Season with fish sauce and salt. Divide the rice noodles and turkey meat evenly into 4 large bowls. Scatter the basil, cilantro, and sliced onion on top. Ladle the soup on top. Serve with a wedge of lime and hot sauce.

Enjoy!