Going Bananas Chocolate Smoothie

Early morning get up and go breakfast smoothie. My Going Bananas Chocolate Smoothie is packed with protein and will kickstart your metabolism.

Going Bananas Chocolate Smoothie
1 cup unsweetened vanilla almond milk or coconut milk
2 tbsp protein powder
½ banana, frozen or fresh
½ tbsp of natural peanut butter or almond butter
1 tbsp of ground flax seeds or flax seed oil
1 tbsp of cocoa powder
½ tsp matcha powder (optional, but recommend. It has a metabolic boosting effect.)
2-4 ice cubes

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Quinoa Lentil & Sweet Potato Salad

Quinoa and lentil over a bed of kale and radicchio. What are you eating? (Suggested portion, ½ cup quinoa mixture)

Quinoa Lentil & Sweet Potato Salad

Ingredients (Serves: 3-4)

1 cup quinoa, rinsed and cooked
1 cup of dry red lentils
2 cups of water
1 sweet potato
3 cups spinach, chopped
3 T balsamic
1 T maple syrup
½ tsp thyme
½ tsp dijon mustard
½ lemon
salt and pepper, to taste
¼ cup goat cheese
Instructions

1. Soak lentils in water for at least 30 mins. *Skip this step and steps 5-7 if using canned lentils.

2. Preheat oven to 400 degrees F.

3. Chop up sweet potato into bite-sized pieces. Spray or drizzle lightly with olive oil.

4. Bake for 30-35 mins.

5. Rinse lentils and then add to a medium-sized pot and cover with water.

6. Bring lentils to a boil over medium-high heat and then reduce heat to medium-low and cook uncovered for 20 mins.

7. Lentils are done when all of the water has been absorbed.

8. Add 1 teaspoon of olive oil and the spinach to lentils and cook over low heat until spinach has wilted.

9. Stir in cooked quinoa, sweet potatoes, balsamic vinegar, maple syrup, thyme, dijon mustard and salt and pepper.

10. Let cool slightly before adding goat cheese (unless you want it melted in).

11. Keeps in refrigerator for up to 5 days.

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Banana Oat Greek Yogurt Pancakes

Eating healthy doesn’t mean you have to give up comfort food. You just have to figure out a healthier alternative to making it. Here’s my recipe for a stack of no guilt flourless pancakes.

Banana Oat Greek Yogurt Pancakes

Prep time: 5 minutes
Cook time: 10 minutes
Total time: 15 minutes
Yields: 1 serving, 6-7 pancakes

Ingredients
½ cup rolled oats
½ teaspoon baking powder
½ teaspoon cinnamon
½ medium banana, sliced
1 tablespoon flaxseed oil
2 egg whites
¼ cup plain Greek yogurt
1–2 tablespoons almond milk
½ teaspoon vanilla extract
¼ chopped walnuts [optional]
Maple Syrup and Fresh Berries

Instructions
1. Preheat a skillet over medium heat and coat with cooking spray or oil. Make sure that it’s hot before beginning to cook.
2. Add ingredients to a blender in the order listed above. Blend until oats are broken down and batter is smooth.
3. Pour batter onto hot skillet until desired size of pancakes is reached. Tip: To keep them the same size use a ¼ cup measuring cup.
4. Cook until the edges begin to look dry and bubbles start to form on the top of the pancake, about one minute. Using a spatula, flip and cook about two more minutes on the other side. Repeat with remaining batter, making sure the culture skillet again with oil between each batch.

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OMG! Today’s post~GRANOLA BARS, HEALTHY AND ONLY 5-INGREDIENTS!

OH MA GARSH! That’s all I got, OMG! Today’s post~GRANOLA BARS, HEALTHY AND ONLY 5-INGREDIENTS!

Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Makes 10 bars.

Ingredients
1 cup packed dates, pitted
¼ cup honey (or substitute maple syrup or agave for vegan option)
¼ cup creamy natural almond butter
1 cup roasted unsalted almonds, loosely chopped
1 ½ cups rolled oats (gluten free for GF eaters)
optional additions: chocolate chips, dried fruit, nuts, coconut, currants, vanilla, etc.
INSTRUCTIONS
Process dates in a food processor until small bits remain (about 1 minute). It should form a “dough” like consistency.
Toast your oats in a 350 degree oven for 15-ish minutes or until slightly golden brown (I’ve toasted the oats and almonds together)
Place oats, almonds and dates in a bowl - set aside.
Warm honey and peanut butter in a small saucepan over low heat or microwave for 1 minute. Stir and pour over oat mixture and then mix, breaking up the dates to disperse throughout.
Once thoroughly mixed, transfer to an 8x8 dish or other small pan lined with plastic wrap or parchment paper so they lift out easily.
Press down until uniformly flattened. Cover with parchment or plastic wrap, and let set in fridge for 15-20 minutes to harden.
Remove bars from pan and chop into 10 even bars. Store in an airtight container for up to a few days. I kept mine in the fridge to keep them extra fresh.
NOTES
*If your dates don’t feel sticky and moist, soak them in water for 10 minutes then drain before processing. This will ultimately help hold the bars together better.

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Island Breeze Smoothie

When the city issues an extreme cold weather alert I begin thinking of sun, sand, pineapple drinks with little umbrellas, bright colors and green Palm trees. Hmmm….seems fitting to have my Island Breeze Smoothie for breakfast. Who’s with me?

Island Breeze Smoothie

Servings: 1

Protein source = 1 scoop protein powder OR 3 tbsp hemp hearts OR ½ cup vanilla Greek yogurt
½ banana, frozen
½ cup of frozen pineapple
1 cup vanilla almond milk (or coconut water or coconut milk)
Handful of baby spinach

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OVEN ROASTED BRUSSELS SPROUTS AND ACORN SQUASH .

V is for Veggie, that’s good enough for me. OVEN ROASTED BRUSSELS SPROUTS AND ACORN SQUASH . This recipe will leave you with enough for 2-3 more meals. You can use this all week.

INGREDIENTS
1 small, about 3 cups acorn squash, peeled and diced
4 cup Brussels sprouts, cut half
1 cup pecans, chopped
1 cup dates, chopped
2 sprigs fresh rosemary, chopped
¾ tsp sea salt
½ tsp black pepper
2 tbsp Dijon Mustard
¼ cup coconut oil, melted
¼ cup apple cider vinegar
2-3 cloves garlic, minced
½ tsp ground cinnamon
¼ tsp ground nutmeg
½ tsp dried chili flakes (optional)
INSTRUCTIONS

Preheat the oven to 375F and line a large rimmed baking sheet with parchment paper.
In a large mixing bowl, combine the Brussels sprouts, squash, pecans and dates and set aside.
In a smaller mixing bowl, or in a small food processor, combine fresh rosemary, salt, pepper, mustard, coconut oil, apple cider vinegar, garlic, cinnamon, nutmeg and chili powder and whisk (or process) until all the ingredients are well incorporated.
Pour that over the reserved vegetables and mix until well combined.
Transfer the veggies into the prepared baking sheet and bake in the oven for about 40-45 minutes, stirring once or twice during cooking.
Serve

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Oven-Roasted Carrots

A gorgeous 4 CARROT bright ……. blow of Oven Roasted Carrots! (See what I did there?) This tasty group of vitamin paced beauties will add BLING to any meal.

Oven-Roasted Carrots
Serves 4-6

Ingredients
4 medium carrots, peeled and each carrots cut in three pieces and then in quarters
3 tablespoons olive oil
salt and pepper to taste
Directions:
1. Preheat oven to 400 degrees F.
2. Line a baking sheet with foil and spray lightly with non-stick cooking spray or olive oil.

3. In a bowl, mix together carrots and olive oil until carrots are all covered. Spread the carrots in a single layer on the baking sheet. Sprinkle salt and pepper over top.
4. Bake uncovered, turning once, until carrots are tender (about 25-30 minutes). Top with fresh parsley (optional).

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Eggplant Parmesan

The traditional eggplant Parmesan recipe requires you to fry each eggplant slice BUT that doesn’t mean that’s how I do it. I’ve cut back on the fat and BAKED THE EGGPLANT! ….. I KNOW, RIGHT?!?! It’s a bit of work but worth every minute for this plate of drool worthy goodness.

Eggplant Parmesan
Yield: Serves 8
First cut the eggplant and salt the eggplant rounds. Then prep the rest of the ingredients while the eggplant rounds are releasing their moisture.

Ingredients - Eggplant Preperation
2 large eggplants
1 teaspoon kosher salt

Ingredients - For the Tomato Sauce
1 Tbsp olive oil
2-3 cloves minced garlic
1 small onion, diced
2 15-oz cans of organic crushed tomatoes (or tomato sauce)
2 Tblsp finely chopped fresh basil
1 Tblsp finely chopped fresh parsley
1 tsp dry oregano flakes
Salt and pepper to taste

Dredge Eggplant in …..
1 ½ cups Italian seasoned breadcrumbs
1 ¼ cups grated Parmesan cheese, divided
¾ cup flour
4 eggs, beaten (more if needed)
2 Tblsp olive oil (to oil the sheet pans)
Olive Oil spray (for the top of each dredged eggplant round)
1 ½ pounds fresh mozzarella, sliced into ¼-inch slices

Method
1. Wash and peel eggplants
2. Slice the eggplants into ¼-inch thick rounds. Lay the eggplant slices into a colander over a rimmed sheet pan (or bowl). Sprinkle both sides of the eggplant rounds lightly with salt. Cover with parchment paper and place a light weight on top (I used a couple of cans I had in my pantry). Let the eggplant rounds sit and release moisture for 2 hours.
3. Heat 1 Tbsp olive oil in a 4-quart saucepan on medium heat. Add the diced onion and cook for 2-3 minutes. Add the minced garlic and gently cook for 1 minute or until fragrant. Add the crushed tomatoes, basil, parsley, oregano, salt and pepper. Increase heat to bring to a simmer, than lower heat to maintain a very low simmer for minimum of 30 minutes, covered and stirring occasionally.
4. While the sauce is cooking set up your dredging station. Place flour in a shallow bowl, beaten eggs in another bowl, and combine 1 ½ cups of breadcrumbs with ¼ cup grated Parmesan cheese, and place in a rimmed dish, in that order.
5. Preheat the

Berrylicious Protein Smoothie

GOOD MORNING! #WhatsForBreakfast? This Berrylicious Protein Smoothie is making me smile 😊

Berrylicious Protein Smoothie

Yield: Servings 2

Ingredients
1 scoop vanilla whey protein powder
3 cups strawberries
1 cup blueberries
1 cup raspberries
1 cup Greek yogurt
1 tsp cinnamon
2 tbsp honey
1 tsp fresh lemon juice
½ cup ice cubes

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I’ve got the perfect make ahead Vinaigrette recipe with an added bonus

I’ve got the perfect make ahead Vinaigrette recipe with an added bonus. It’s healthy, sugar free, absolutely yummers AND can be stored in the refrigerator up to a month! I’ve used this on all my salads lately and as a dressing in my veggie wraps.

Vinaigrette

Ingredients
1 garlic clove, minced
2 tsp shallot, finely minced
1 tsp dried oregano
¼ tsp dried thyme
1 tsp sea salt
¼ tsp ground black pepper
¼ cup of red or white wine vinegar
2/3 cup olive oil

Directions
Place all ingredients into a mason jar with a tight fitting lid.
Shake the jar to mix the ingredients.
Store the dressing in the refrigerator for up to a month.

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Roasted Broccoli and Cauliflower White Cheddar Soup

Getting warmed up with this bowl of soul soothing healthy ….

Roasted Broccoli and Cauliflower White Cheddar Soup

Yield: 4 Servings

Ingredients
1 head Cauliflower, cut into small florets
1 head Broccoli, cut into small florets
¼ cup olive oil, divided (to drizzle over vegetables) plus 1 teaspoon (add to dutch oven)
Sea Salt, ground black pepper
2 shallots, peeled and quartered
2 cloves garlic, minced
4 cups low-sodium chicken broth (or vegetable broth)
1 cup almond milk
4 oz sharp white cheddar cheese, grated

Directions
Preheat oven to 450 degrees F
Separate broccoli and cauliflower florets on two baking sheets. Drizzle both pans with two tablespoons of olive oil each and season with sea salt and ground black pepper.
Roast for 20 to 25 minutes (until fork tender). Rotate the rack the two baking sheets are sitting on half way through the roasting time.
Once fully cooked, set aside a quarter of both the broccoli and cauliflower off to the side.
In a Dutch oven add 1 teaspoon olive oil, add the shallots to the pot and cook for 3-4 minutes or until the onions are soft. Add the garlic and cook for 1 minute longer.
Pour the broth and remaining cauliflower and broccoli into the pot.Cover, increase the heat to medium and simmer for 20 minutes.
Ladle the broth ad vegetables into a blender and puree until smooth. Pour the soup back into the pot, reduce the heat to low and add the almond milk. Stir and and add the reserved vegetables and grated white cheddar cheese.
Serve

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Apple anyone? It’s snack time!

Apple anyone? It’s snack time! (Apple + almond butter + granola) you can use any nut butter you like. Happy snacking.

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Slow Cooker Turkey Chili

What’s for dinner? How about a bowl of healthy slow cooker turkey chili? You guys, seriously, set it and forget it. By the time you get home for dinner not only will your home smell divine but dinner is ready. Grab a bowl, Buon Appetito!

Slow Cooker Turkey Chili

Yields: 6-8 servings

Ingredients
1 ½ teaspoons olive oil
1 yellow onion, diced
2-3 garlic cloves, minced
2 pounds lean ground turkey
2 tablespoons tomato paste
1 can kidney beans, drained and rinsed
1 can black beans, drained and rinsed
1 can pinto beans, drained and rinsed
1 cup frozen sweet corn
2 red bell peons, diced
1 28-ounce can diced tomatoes
2 cups reduced sodium chicken broth
1 teaspoon cumin
1 teaspoon unsweetened cocoa powderDirections
1 ½ tablespoons child powder
½ teaspoon smoked paprika
½ teaspoon dried oregano
½ teaspoon ground cayenne pepper
¾ teaspoon sea salt
½ teaspoon ground black pepper
2 teaspoons reduced sodium soy sauce

Directions
Heat the oil in a large pan.
Add the diced onion and cook until tender, about 3-4 minutes and add the garlic and continue to cook until fragrant.
Add the turkey and cook until browned, stirring to break it up as it cooks.
Add the tomato paste and cook 3 minutes
Add all ingredients from the pan into the slow cooker. Then the red bell pepper, diced tomato, chicken broth, beans, corn, spices, and soy sauce and stir to combine.
Cover and cook on low for 7-8 hours
Serve

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Love this idea!

Love this idea!

#Repost from @dula_nd Here’s my simple #healthtip for the day: put #hemphearts and #chiaseeds in shakers and put them on the table for meals. This makes it easy and convenient for you to add a nutritional boost to your food! Our favourite #hempseeds are from @manitobaharvest.
#health #healthyeats #healthyfats #fiber #calcium #protein #goodfats #minerals #iron #magnesium

Tuna Avocado Wrap

I didn’t have time to make this pretty because I HAD to eat it right away. This wrap was sooooo good and it’s one of @drjoeyshulman 10 Minute Meals. Lunch is served.

Tuna Avocado Wrap

1 whole wheat wrap
4 ounces white tuna
½ tbsp mayonnaise
Cherry tomatoes, halved
Celery, julienned
½ avocado, sliced
Baby spinach

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