No-bake Protein Bars:
2 C Old fashioned Oats
1/2 C natural peanut butter
4 scoops protein powder (I used 1 scoop Syntha6 Vanilla Ice Cream flavor protein powder)
1/2 C Water
1 Tbsp Flax Seeds
Mix all ingredients in a bowl. Line a baking pan with wax paper and press ingredients evenly across bottom of pan. Freeze for 30 min. Cut into 8 bars, individually wrap and refrigerate until ready to eat. Nutritional information depends on the peanut butter and protein powder that you use.
3 small avocados, peeled, cut into 1/2 inch pieces
2 Tbsp chopped onion (I used white)
2 Jalapenos, seeded, chopped
2 Garlic cloves, finely chopped
Juice of 2 limes
1/4 tsp salt
1/4 tsp pepper
1 tsp olive oil
Put it all in a blender and blend away! Beware, its spicy! Note: to better store guacamole, place plastic wrap directly onto guacamole and refrigerate.
Easy Baked Veggies:
This is probably my most favorite way to make veggies. Its easy and the veggies taste great! You can alter this with almost all veggies. My only suggestion when experimenting is that you do not use regular tomatoes as they will cause the veggies to be water/runny; cherry or grape tomatoes do not cause this to happen though so use those! This is how I typically make them, but sometimes I do experiment and throw in a different veggie or two, or use a different spice on top.
Cherry or Grape Tomatoes
Bell Peppers (red is the best for you, but I typically use a variety of colors)
Chop all veggies - small or large pieces, whatever you like - and place into a baking pan sprayed with non-stick spray. Use an olive-oil mister to mist the veggies if you like. Sprinkle with pepper & sea salt. Bake until veggies are starting to brown. Enjoy!
Some variations on this that I have used are to add okra, asparagus, egg plant, and edamame to the mix. Also, you can use other spices such as Caribbean jerk, or a flavored Mrs. Dash seasoning.
Amazing Baked Beets:
1) purchase large golden beets (or 2 bunches small ones; I used 3 large beets)
2) remove beet greens, wash beets (FYI beet greens are very good for you, so if they are still in good condition you could saute them!)
3) peel beets (you can decide if you want to do this or not, but the beets I had were all un-even and even though I washed and scrubbed them they did not look clean)
4) slice beets and lay on a cookie sheet
5) mist with olive oil, sprinkle pepper and sea salt
6) bake 400 degrees until beets have brown spots and are crispy
7) enjoy (best when fresh from the oven...don't burn yourself though!)
Bake chicken in oven. I typically use 350 or 400 degrees and about 30 min; I just keep an eye on the chicken and adjust as necessary. 10-15 min prior to removing chicken from oven, top chicken with a serving of blueberries (about 1/2 cup.) Blueberries can be either fresh or frozen but I prefer frozen. I also enjoy mashing the blueberries into the chicken after I plate it all. Its OK to play with your food sometimes!
Rainbow Swiss Chard:
1) Chop ribs of chard and saute with garlic and onion.
2) Add water and/or chicken broth to pan.
3) Add remaining chard to pan and cover.
4) Cook until ribs are soft and leaves are wilted.
5) Eat and enjoy!
Beans N Greens:
2) saute Kale and Beet Greens in a mix of water and chicken (or veggie) broth
3) add navy beans
4) cover until greens have wilted/are soft
1) Brown some ground meat w/ onions, and some peppers (I used one jalapeno and one cayenne both seeded)
2) Add some taco seasoning
3) Once cooked, you need a casserole dish or baking pan (I used a 8X8 which makes enough for 4 servings if you are a heavy eater like me!!). Layer these things: Enchilada sauce, tortillas, meat, cheese, and secret ingredient: spicy re-fried beans. You can go in whatever order you want, but I suggest starting off with some enchilada sauce on the bottom to keep it from burning.
4) once you fill up the pan, bake it at 400 degrees for about 10-15 min.
5) slice and serve w/ more shredded cheese on top!!
Spicy Turkey and Bean Chili
2) Add 1/2 lb of ground turkey (or sub whatever type of ground meat you want) and cook until browned.
3) Add 1/2 tsp salt, 1/2 tsp pepper, 1 tbsp tomato paste and 1 can of stewed tomatoes.
4) Add 1 cup chicken (or beef, or veggie) broth, 1 can black beans (rinsed) and 1 can of dark red kidney beans (rinsed)
5) Add 2 tbsp unsweetened cocoa powder.
6) Taste the chili. If its not spicy enough you can add crushed red pepper, or ground cayenne pepper.
7) Ladel chili into a bowl and top with aprox. 1/4 cup shredded cheese.
8) Serve with Broccoli Corn Bread (see recipe below). If chili is too spicy you can crumble the cornbread into the chili to cool it down a bit.
Broccoli Corn Bread
2) still until all ingredients are mixed together.
3) pour into a 9x13 baking dish sprayed with non-stick spray.
4) bake at 375 for aproximately 45 min.
5) slice into 16 pieces, serve and enjoy!! Goes well with Spicy Turkey and Bean Chili (see recipe above!)
Lemon Lavender Cupcakes
2) Add 1 egg, 2 tbsp lemon juice and 1 tbsp lemon zest and mix!
3) In a separate bowl combine 1 cup white whole wheat flour (I used regular whole wheat), 1 1/2 tsp dried lavender buds, 1 tsp baking powder and 1/4 tsp salt.
4)Add 1/3 of flour mixture to sugar/butter mix and blend. Add another 1/3 of the flour and mix again. Add 1/2 cup low fat buttermilk, and remaining flour mixture and blend until nice and smooth.
5) Fill cupcake liners 2/3 of the way full and bake at 350 for 24-26 min.
6) While the cupcakes are mixing you can make the icing - or you can wait until the cupcakes are cooked and cooled food - the icing is quick to make. In a bowl combine 1 cup powdered sugar and 5 tbsp lemon juice. Mix until smooth. Stir in 1 tsp lemon zest. Spoon icing on top of cup cakes (after they have cooled off, or else your icing will melt and slide off!) Sprinkle cupcakes with lavender buds so they look pretty!
7) Eat your heart out!
Ham and White Bean Soup
1) In a soup pot heat 1 tbsp olive oil and then saute 1 sweet onion (chopped into medium pieces) until soft.
2) Add the following: 2 large carrots (peeled, halved and copped), 1/2 a head of cabbage (cut into bite size pieces), 12 ounces lean ham steak cubed, 1 quart chicken broth (I used 2 cans), 1 can diced tomatoes, 2 cans white beans (un-drained) and 2 tbsp fresh parsley ( I used dried and just sprinkled what looked good).
3) Bring to a boil then reduce to a simmer and cook about 15 min. Your ham steak should have been fully cooked in package so this is just to blend the flavors and get the veggies soft.
4) YUM YUM in your TUM TUM.