Building up muscles, mental health and love for life with nutritious & delicious food for the whole family
The Ultimate pre-workout smoothie recipe:
1 banana
4 to 5 ice cubes
1/2 c unsweetened almond milk
1 tbsp. pnb
1/4 c walnuts
2 tsp ground flaxseeds
3 tsp oats
1 pack instant coffee like Starbucks VIA brand
1 pack cocoa dark choc supplement
Blend until smooth and as always supplement with what you have, leave out the dark choc or coffee, use almonds instead of walnuts…..but do it, make it and make sure you have a pre-workout snack or smoothie so that you can crush your workouts appropriately!! 😉
Version 1 on the left >>>>>Take 1 c oats, 1 c almond milk-unsweetened, 1 tsp flaxseed meal, 1 tsp chia seeds, cinnamon and nutmeg add to bowl and stir. Place uncovered in fridge overnight. When ready to eat add fresh fruit and a few drops of honey-more cinnamon if you want too! Makes 2 servings.
Version 2 on the right <<<<< Take 1/2 c oats, dash of cinnamon, nutmeg, ginger, 1 tsp flaxseed meal, chia seeds and coconut flakes-unsweetened, 1/2 c almond milk-unsweetened, 1/2 c mixed berries-fresh or frozen, 2 heaping tbsp Greek yogurt. Stir well and place in fridge overnight. Makes 2 servings.
Enjoy!! A
What you will need:
heaping handful of spinach leaves (I keep a bag in the freezer)
juice of one lemon
a few of the following: dark cherries, peaches, watermelon and pineapple
TBSP flaxseed
1/2 c unsweetened almond milk
Blend until smooth
Bounce around with energy!
Enjoy!!
xoxo-A
Oh. My. So. Good!!!
1/2 c frozen or fresh blueberries
20 g vanilla protein powder
3 to 4 ice cubes
1.5 c almond or coconut milk-unsweetened
4 to 5 chocolate covered espresso beans
1 small banana
1 tbsp. flaxseeds or ground flaxseed meal or chia seeds
3 tsp. oats
1 tsp. natural nut butter
Blend well and enjoy!
xoxo-A
These are to die for!! Hands down one of the best things I have ever whipped up!
Absolutely in love with them! Great way to crank up your protein intake!
Here is the recipe:
4 oz unsweetened applesauce
1 c unsweetened almond milk
1 and 1/2 c all natural pancake mix
1/2 c chocolate protein powder
1 c mixed berries
1 dash nutmeg and 2 dashes cinnamon
Mix well and cook about 2 to 3 min on each side-they will not really bubble up as an indicator to flip so keep an eye on them and flip about 2 to 3 min on each side.
Makes about 15 to 16 small/med sized pancakes.
My 4 year old son gobbled them up too!
I drizzled some honey on mine and made enough for left overs the next day!
Heavenly!
Enjoy!!!
xoxo-A
Bringing you a new smoothie idea EVERYDAY this week! You’re welcome!!! This one is great and you know sometimes you just want a little bit of everything in your smoothies and if you are anything like me then in life too!!!
Ingredients:
1 c unsweetened almond milk
3 tsp oats
1 tsp chia seeds or flaxseed
1 scoop or approx 20 grams of chocolate protein powder or 3/4 c plain greek yogurt
Few ice cubes
Fruit:
A few of each-strawberries, blueberries, pineapple, mangos, kiwi, blackberries and avocado
(I have frozen bags of strawberries, blueberries, pineapple and mango in the freezer, the avocado, blackberries and kiwi were fresh. Frozen fruit is the way to go as it is frozen at its peak and you don’t have to worry about it going bad in the fridge over time!)
I added some fresh parsley and then blended til smooth and creamy! I write this at 7:45 am and my smoothie was consumed at 5:30 am-I am still satisfied and full but will eat again with in the next hour by 9 am……as I am sure I will be ravenous again!!
Smoothies are a great way to get a balanced on the go breakfast as you can drink it in the car on the way to work or where ever your day may be bringing you!!
Enjoy!
A
Ingredients:
1/2 c frozen strawberries
1/2 c frozen banana
1/2 c plain Greek yogurt (like Chobani or Fage brand)
1 c unsweetened almond milk
1/4 small lime (peeled)
1/4 c cucumber (peeled)
2 tsp flax or chia seeds
3 tsp oats
Fresh parsley (small handful)
Blend until very smooth
Enjoy! A
INGREDIENTS:
1/3 C MILLET FLOUR
1/3 C UNSWEETENED ALMOND MILK
8 EGGS
2 COOKED CHOPPED SWEET SAUSAGE LINKS
4 STRIPS COOKED CRUMBLED BACON
1/2 SMALL JALAPENO PEPPER-CHOPPED
1/3 C CHOPPED ONIONS
1/3 C CRUMBLED FETA CHEESE
1/2 C ROUGH CHOPPED TOMATOES
1 SMALL SWEET CHOPPED ORANGE PEPPER
1 TBSP CHOPPED BASIL LEAVES
Steps:
Pre-heat oven to 350
Cook your bacon and sausage (or completely omit these all together and go meatless)
Wisk together in a large bowl the eggs, flour and milk
Add all other ingredients into bowl and stir together
Season lightly with garlic powder, salt, pepper, cayenne pepper, oregano
Spray muffin tins with spray and fill cups 3/4 of the way with egg mix
Bake for 20 to 25 min-try poking with a fork to make sure they are done
Let cool for a few min and then remove from tins to cool completely
Store some in freezer and take out as needed. Yields 18 muffins.
These are extremely versatile! Try making them with spinach, any type of different peppers, mushrooms and different cheeses! I can’t wait to try again with a different combo of ingredients! Also great to make ahead for the week so you have a delicious and nutritious grab and go breakfast everyday for you and your family. No Excuses! Always eat breakfast!
Enjoy!!!
xoxo-A
Mix together:
1/2 cup old-fashioned oats
1 cup unsweetened almond milk
Microwave for 1 min
Add and stir in:
1/2 scoop vanilla creme protein powder
1 tsp plain Greek yogurt
1 tsp almond butter
As much cinnamon as you want-about 1/4 tsp or so
Microwave for another 1 and 1/2 min (oatmeal is tricky so you have to keep an eye on it when it is in the microwave or it will explode-not fun to clean up but not the worst thing that can happen in your day!)
Slice your favorite berries or apples and top off (about 1/2 cup chopped)
Essential to a balanced breakfast, you have your clean oats (complex carbs) and protein (Greek yogurt, almond butter and powder) with a kiss of natural sugar from the berries!!
Hope you enjoy this as much as I do!!!
xoxoxo-A
1/2 c chopped fresh mango
1 med banana
1 c unsweetened almond milk
1 packet instant coffee-I use Starbucks
1 tsp chia seeds
2 tsp flaxseeds
3 tsp oats
3 ice cubes
1 scoop AMP Wheyabolic Extreme 60 protein powder-from GNC-this is the kind I use (chocolate)
This is a complete and balanced breakfast 20 + grams of Protein, good carbs, lots of fiber, packed with good fats, omega 3 and 6 from the chia seeds, vitamin C and vitamin B from the banana and vitamin A and C from the mangos plus vitamin D and E from the almond milk, also great source of calcium!!!
What if you started every morning this way? I bet your body would thank you all day!!!
Enjoy!!
xoxoxo-A
