Categories
Healthy Recipes

Protein Peanut Butter Bites

 

Protein Peanut Butter Bites

  • 1/2 cup natural drippy peanut butter (or sub almond butter)
  • 1/4 cup honey (or date syrup or coconut syrup)
  • 1 teaspoon vanilla extract
  • 1/3 cup protein powder of choice*
  • 1/3 cup flaxseed meal
  • 1/2 cup rolled oats (gluten free, if desired)
  • 1/2 teaspoon cinnamon
  • 1 tablespoon chia seeds
  • 1 tablespoon mini chocolate chips (vegan, if desired)
  • 1/4 cup unsweetened shredded coconut
  1. In the bowl of a food processor, add in the peanut butter, honey, vanilla, protein powder, flaxseed meal, oats, cinnamon and chia seeds.
  2. Pulse together until well combined.
  3. Add in chocolate chips (and coconut if using) and pulse a few more times.
  4. Use a medium cookie scoop or your hands to grab dough and roll into 10 balls, place in an airtight container.
  5. Store in the fridge for up to 1 week, or the freezer for up to 2 months. Enjoy!
Servings: 10 balls
Serving size: 1 energy bite
Calories: 150kcal
Fat: 8.8g
Saturated fat: 1.2g
Carbohydrates: 14g
Fiber: 3.2g
Sugar: 7.7g
Protein: 7.5g

Categories
Healthy Recipes

Rainbow Chili

 

  • 300 g 10.5 oz of 90/10 lean ground beef (measured raw)⠀
  • 130 g about 1/2 cup onions, chopped
  • 180 g about 3/4 cup celery, chopped
  • 2 Dorot garlic cubes (or 2 tsp minced garlic⠀)
  • 300 g yellow + orange peppers (1 of each)

⠀Combine the above and sauté in a large pot, then add:⠀

  • 16 oz butternut squash (frozen or fresh⠀)
  • 12 oz riced cauliflower (frozen or fresh⠀)
  • 14 oz can fire roasted diced tomatoes with green chilies⠀
  • 1.5 cups chicken stock⠀
  • 66 g 1/4 cup tomato paste ⠀
  • 1/2 tsp liquid smoke⠀
  • 1/2 tsp oregano⠀
  • 3 tsp Trader Joe’s chili lime or regular chili powder⠀
  • 2 tsp cumin⠀
  • 4 tsp Tony Chachere creole seasoning (or alternative seasonings⠀)
  • 2 tsp salt⠀
  1. Simmer until desired tenderness! It’ll be hearty and thick. For added volume and crunch, serve over roasted broccoli! ⠀

Macros

One serving: 515 grams

305 calories/37 carb/7 fat/24 protein

MFP Entry: Katie Crokus Rainbow Chili

Topping Suggestions

2% shredded cheese

Avocado

Cottage cheese

Fried egg

Categories
Healthy Recipes

Healthy No Bake Cookies

 

  • 120 ml unsweetened cashew milk (1/2 cup⠀)
  • 24 g PBfit⠀
  • 12 g black cocoa powder⠀
  • 35 g swerve sugar replacement⠀
  • 80 g quick oats⠀
  • 1 dropper full of liquid stevia chocolate ⠀
  • 1 tsp vanilla ⠀
  • Pinch salt⠀
  1. Combine the cashew milk, black cocoa powder, PBfit in a small saucepan and bring to a light boil. Allow mixture to boil for one more minute, then remove from heat and mix in oats, stevia, vanilla, salt. ⠀

  2. Portion out cookies onto parchment paper and allow to set in the fridge, where they should stay. They are meant to be enjoyed cold or room temperature.

Macros for the entire batch:⠀ 446 cals / 66C / 10F / 24P⠀ ⠀ 

*I got 9 cookies from this batch (50 cals/7C/1F/3P)⠀

 

Categories
Healthy Recipes

Air Fryer Honey and Sriracha Roasted Brussel Sprouts

  • 2 cups brussel sprouts
  • 1 tbsp honey
  • 2 tbsp sriracha
  • 1 spray olive oil
  • 2 pieces cooked bacon
  1. Rinse and dry brussel sprouts.
  2. Cut brussel sprouts in half then lightly coat them with a spray of olive oil.
  3. Mix honey and sriracha together then toss the brussel sprouts in the mixture.
  4. Place brussel sprouts in air fryer and cook at 350 for 15 minutes. Shake the basket every 4-5 minutes.
  5. Remove from air fryer and divide into two portions.
  6. Chop up cooked bacon slices and sprinkle over the top.

Categories
Healthy Recipes

Sloppy Joes

  • 2 pounds organic ground beef 90/10
  • 1 white/sweet onion diced
  • 2 bell peppers diced red (green, orange or yellow)
  • 5 cloves garlic minced
  • 1 1/4 cups organic ketchup
  • 2 tbsp organic honey
  • 2 tsp chili powder
  • 1 tsp dry mustard
  • 1/2 tsp red pepper flakes
  • 1 1/2 tbsp worcestershire sauce
  • 2 tbsp organic tomato paste
  • 3 tbsp salted butter
  • 1 tbsp Dijon mustard
  • 1 1/2 tsp liquid smoke
  • 1/4 cup apple cider vinegar
  • 1/2 tsp black pepper
  • 1 cup water
  1. Place 1 tbsp butter and garlic in saute pan and brown the ground beef. Drain and keep separate.
  2. Place tomato paste in saute pan with remaining butter. Add onion and bell pepper. Saute until vegetables are soft, approx 5 minutes. Meanwhile, place all liquid ingredients in a bowl and whisk together.
  3. Next, add the ground beef mixture back into the onion, tomato paste and bell peppers.
  4. Place the remaining dry ingredients into the beef mixture. Stir. Then stir in the liquids, including the water.
  5. Cook over medium heat until the desired thickness of the sauce is reduced to your liking.

*Note: 1 serving is approximately 200g

Categories
Healthy Recipes

Sheet Pan Chicken Shawarma Bowl

  • 1½ lbs. boneless (skinless chicken thighs)
  • 3 cloves garlic (minced)
  • 2 tsp. ground cumin
  • 1 tsp. ground coriander
  • 1½ tsp. paprika (may substitute smoked paprika)
  • ½ tsp. turmeric
  • 1 tsp. salt
  • ¼ tsp. black pepper
  • 3 Tbsp. Primal Kitchen Avocado Oil (divided (may substitute olive oil))
  • Juice of ½ lemon
  • ½ medium red onion (thinly sliced lengthwise)
  • 2 small bell peppers (any color)
  • 4 cups riced cauliflower (~16 ounces)
  • 4 cups chopped romaine lettuce
  • 1 cup grape or cherry tomatoes (halved)
  • 1 small cucumber (diced)
  • Handful of chopped (fresh cilantro (optional))
  • ⅓ cup Primal Kitchen Cilantro-Lime Dressing and Marinade
  1. Place the chicken in a zip-top bag or container with a lid. Combine garlic, cumin, coriander, paprika, turmeric, salt and pepper in a small bowl. Add 2 Tbsp. oil and juice of ½ lemon and stir to combine.
  2. Pour marinade over chicken and massage to coat well. Refrigerate for at least 30 minutes and up to 48 hours.
  3. When ready to cook, preheat the oven to 375℉. Line a large rimmed baking sheet with parchment paper or a silicone baking mat.
  4. Remove chicken from marinade, discard any excess marinade. Place chicken in a single layer on one end of the baking sheet and bake for 15 minutes.
  5. Remove pan from the oven, add peppers and onions to the middle of the baking sheet and the riced cauliflower to the end opposite the chicken. Drizzle cauliflower with remaining 1 Tbsp. oil and toss gently to coat. Sprinkle veggies with a pinch of salt.
  6. Return the pan to the oven. Bake an additional 15-20 minutes or until chicken is cooked through (165℉ on an instant-read thermometer) and veggies are tender.
  7. Remove pan from the oven. Serve chicken and peppers over cauliflower rice along with chopped lettuce, tomatoes, and cucumbers. Drizzle with Primal Kitchen Cilantro-Lime Dressing, sprinkle with chopped cilantro (if using) and serve with lemon wedges.

*Homemade or Whole30-compliant option: Combine ⅓ cup Primal Kitchen Avocado Oil Mayo1 clove of garlic, peeled and smashed, ½ cup fresh cilantro leaves, ¼ tsp. salt + more to taste, and the juice of ½ lime (about 1½ tsp.) in a blender or food processor and blend/process until smooth.

*Egg-Free Option (contains dairy): Combine ⅓ cup plain yogurt1 clove of garlic, peeled and smashed, ½ cup fresh cilantro leaves, ¼ tsp. salt + more to taste, and the juice of ½ lime (about 1½ tsp.) in a blender or food processor and blend/process until smooth.

NUTRITION

  • SERVING SIZE: ¼ RECIPE (INCLUDES DRESSING)
  • CALORIES: 435
  • SUGAR: 10G
  • SODIUM: 734MG
  • FAT: 27G
  • CARBOHYDRATES: 22G
  • FIBER: 7G
  • PROTEIN: 33G

Categories
Healthy Recipes

Egg Roll In A Bowl

 

  • 1 lb 97% lean ground turkey
  • 16 oz bag tri-color coleslaw mix (453 grams green cabbage, red cabbage and carrots)
  • 1/4 cup low sodium coconut aminos (or low sodium tamari or soy sauce)
  1. Brown ground turkey in large non-stick pan on medium-high heat
  2. Once turkey is cooked (about 5-8 minutes) add in shredded coleslaw mix
  3. Reduce heat to medium and cook while stirring for another 5 minutes or until cabbage and carrots become tender
  4. Add in coconut aminos, stir and cook for an additional 1-2 minutes
  5. Remove from heat and divide into 3 portions
  6. *Optional: top with chili sauce or toasted sesame seeds (not included in nutrition facts)

Notes

Categories
Healthy Recipes

Mexican Sweet Potatoes

  • 4 medium sweet potatoes
  • Olive oil (for rubbing)
  • Kosher salt
  • 1 recipe Black Bean Salsa
  • 1/2 cup frozen corn kernels
  • Creamy Cilantro Sauce (to serve (plus a few extra cilantro leaves))
  • Mexican hot sauce (such as Cholula, to serve)
  • Other topping ideas: Sour cream (Mexican Crema, cheese, Vegan Nacho Cheese, Vegan Sour Cream, Cashew Cream, or Chipotle Sauce)

For Creamy Cilantro Sauce

  • 1 cup raw or roasted cashews*
  • 1/2 cup water
  • 1/4 cup lime juice (juice from 2 limes)
  • 2 large handfuls cilantro leaves and tender stems**
  • 1/2 teaspoon kosher salt
  1. Start soaking the cashews for the Creamy Cilantro Sauce (or make it in advance; you can also soak the cashews the night before for easy day-of prep).
  2. Preheat oven to 450°F.
  3. Wash the sweet potatoes and slice them in half. Place on a parchment paper lined baking sheet and rub lightly with olive oil, just enough to coat. Sprinkle with kosher salt. Bake until tender and lightly browned on the edges, about 25 to 35 minutes depending on the size of the potatoes.
  4. Make the Black Bean Pico de Gallo.
  5. Defrost the frozen corn.
  6. Make the Creamy Cilantro Sauce. Save out a few cilantro leaves and chop the cilantro for a garnish.
  7. To serve, top the roasted sweet potatoes with Black Bean Pico de Gallo, corn kernels, cilantro, and dollops of Creamy Cilantro Sauce.

For Creamy Cilantro Sauce

  1. Place the cashews in a bowl and cover them with water. Soak for 1 hour (or the very least, 30 minutes if you have a high speed blender). For preparation in advance, you can soak the cashews overnight, which is even better.
  2. Juice the limes.
  3. Drain the cashews. Add the cashews, water, lime juice, cilantro, and kosher salt to a blender, then blend on high for 1 minute. Stop and scrape, then add additional liquid if necessary to come to the desired creamy consistency (we added 2 additional tablespoons; you could add more for a more drizzle-able sauce). Blend for several minutes until creamy and smooth. Store in a sealed container in the refrigerator for up to 1 week or in the freezer for several months.

Categories
Healthy Recipes

Egg Bake Casserole

  • 1-1 1/2 cups of shredded sweet potato
  • 1 red pepper chopped
  • 1 green pepper chopped
  • 1/2 yellow or sweet onion chopped
  • 1 cup of mushrooms chopped
  • 1/2 cup of shredded cheddar cheese
  • 12-16 eggs
  1. Spray 9×13 glass baking dish with cooking spray or wipe with butter or coconut oil
  2. Shred sweet potato and place in bottom of the dish
  3. Add chopped peppers, onion, and mushroom
  4. Mix up and pour the eggs over the sweet potatoes and veggies until covered
  5. Place in oven at 350 for about 30 minutes or cooked through
  6. Add a thin layer of cheese over the top
  7. Bake for another 5 minutes
  8. The veggies can be substituted for anything else.

Categories
Healthy Recipes

Instant Pot Pot Roast

  • 1 3-pound chuck roast
  • Kosher salt and freshly ground black pepper (to taste)
  • 1 1/2 tablespoons canola oil
  • 1 yellow onion (chopped)
  • 3 cloves garlic (minced)
  • 2 tablespoons tomato paste
  • 1/4 cup dry red wine
  • 3 cups beef stock
  • 2 teaspoons Worcestershire sauce
  • 4 sprigs fresh thyme
  • 1 sprig fresh rosemary
  • 2 bay leaves
  • 1 1/2 pounds baby red potatoes
  • 4 large carrots (cut diagonally into 2-inch pieces)
  • 2 1/2 tablespoons cornstarch
  1. Set a 6-qt Instant Pot® to the high saute setting.
  2. Season beef with 1 1/2 teaspoons salt and 1 teaspoon black pepper. Heat oil; add beef and cook until evenly browned, about 2-3 minutes per side; set aside.
  3. Add onion, and cook, stirring frequently, until translucent, about 2-3 minutes. Stir in garlic and tomato paste until fragrant, about 1 minute.
  4. Stir in red wine, scraping any browned bits from the bottom of the pot.
  5. Stir in beef stock, Worcestershire, thyme, rosemary, bay leaves, potatoes and carrots. Top with beef. Select manual setting; adjust pressure to high, and set time for 60 minutes. When finished cooking, quick-release pressure according to manufacturer’s directions.
  6. Remove beef, potatoes and carrots from the Instant Pot®; shred beef, using two forks.
  7. In a small bowl, whisk together cornstarch and 1/4 cup cold water; set aside.
  8. Select high sauté setting. Bring to a boil; stir in cornstarch mixture and cook, stirring frequently, until slightly thickened, about 2-3 minutes. If the mixture is too thick, add more beef stock as needed until desired consistency is reached.
  9. Serve beef, potatoes and carrots with juices immediately.