Chocolate Coconut Energy Bites

VZM.IMG_20160216_085651I’ve experimented with this recipe a for a while now and I finally got the recipe down to what I was looking for. I make these for my long runs as fuels or as a snack during the day. They are packed full of good calories and nutrition, so one little bite goes a long way. If you like something that is chewy with a little crunch, then these are right up your alley.

20160212_101900Chocolate Coconut Energy Bites

Ingredients:

  • 1 cup nut butter, I used a mix of cashew and macadamia nut butter
  • 1 cup raw un-sweetened shredded coconut
  • 1 cup raw cacao nibs, this is pure raw cacao, NO sugar added. 
  • 1/2 almond flour
  • 1/2 cup collagen hydrolysate
  • 1/4 chia seeds
  • 1/4 cup pure maple syrup
  • 4 tablespoons coconut cream, you could also use full fat coconut milk
  • 2 teaspoons pure vanilla
  • 1/2 teaspoon salt

Instructions:

  1. Pre-heat your oven to 350 degrees.
  2. Add the nut butter and cacao nibs to a food processor and mix until the cacao is chopped and mixed into the nut butter. 
  3. Add the rest of the ingredients and process until fully mixed.
  4. Layer a cookie sheet with parchment paper.
  5. Scoop out small mounts onto the parchment paper.
  6. Cook for 15-18 minutes.
  7. Cool and store in an airtight container in your fridge or freezer. I love storing them in my freezer because they last longer.
  8. ENJOY!

Green Machine Collagen Smoothie

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This smoothie is PACKED full of goodness that taste yummy and is great for your body. One of the ingredients that I added to this smoothie was Collagen Hydrolysate. Why would you put collagen in a smoothie? Well, here’s why –

  • Supports skin, hair and nail growth.
  • Promotes rapid cell growth producing synovial fluids to lubracate joints, then build tissue.
  • Can help tighten loose skin.
  • Can improve digestion since it naturally binds to water and helps food move more easily though the digestive track.
  • “Rumored” to help improve cellulite.
  • Easy digestible protein. 
  • Great source of the amino acids glycine, lysine and proline. 

It’s important that if you use any kind of collagen you get it from a good source. I would recommend using Great Lakes Gelatin -Collagen Hydrolysate

VZM.IMG_20160208_125339Green Machine Collagen Smoothie

Ingredients:

  • 1 cup of full fat unsweetened coconut milk
  • 2 tablespoons collagen hydrolysate
  • 2 large handfuls of organic greens (kale, spinach, chard)
  • 1 large organic celery rib
  • 1/2 organic cucumber – skin removed
  • 1 lemon, juiced
  • 1 inch ginger slice
  • 1 inch turmeric slice
  • 10 drops organic green leaf stevia
  • 1/2 handful mint leaves

Instructions:

Add all of the ingredients together to a blender and mix until smooth. Drink immediately and ENJOY!

Almond Butter Rice Bars

DSC_0025I love finding or coming up with recipes that I can use as a healthy snacks for my family or something I can grab as a quick pre and post workout snack if needed . These almond butter rice bars work great as both.

Instead of grabbing for the granola bars which are usually packed full of  unhealthy processed junk, try making some of these as a healthier option. They don’t store as well out of the fridge for long periods of time. So, if possible try to keep them in the fridge until you are ready to eat one.

Keep in mind that when I mentioned that the bars would be a great post workout snack, that doesn’t mean that anytime you exercise you need to eat something like this right away. The purpose of a post workout meal is to replenish the energy store that you might have used up with carbs and to aid with muscle recover after you have broken down your muscles with resistance training. So, if you are just casually exercising with no effort, you really don’t need to fuel yourself right away, unless you haven’t eaten and are hungry. DSC_0027

Almond Butter Rice Bars

Ingredients:

  • 1/2 cup of natural almond butter
  • 4 tablespoons pure maple syrup or pure honey
  • 2 cups of cooked brown rice
  • 1/4 cup of raw almonds – chopped

Instructions:

  1. Mix all of the ingredients together in a large bowl.
  2. Spread onto a 8×8 inch baking dish.
  3. Store in the fridge for 1 hour.
  4. Cut into 2×2 or 3×3 inch squares.
  5. ENJOY!DSC_0017

Banana Nut Breakfast Cookies

Here is another recipe that you can use as a side for breakfast, a snack and even make great pre or post workout fueling options. They are full of good fats, proteins and carbs. If you put them in the freezer they turn hard and taste more like a fudge, which is my favorite way to eat them!

DSC_0012Banana Nut Breakfast Cookies

Ingredients:

  • 2 ripe bananas
  • 1 cup raw almonds
  • 1/4 cup sunflower seeds
  • 1/4 pumpkin seeds
  • 1/4 coconut oil – melted
  • 1/2 coconut shreds
  • 3/4 pure cocoa powder
  • 2 tablespoons – honey (optional)

Instructions:

  1. Pre-heat oven to 350 degrees.
  2. Place the banana into a food processor and blend until completely smooth.
  3. Poor the almond into the banana mixture and blend for 1-2 minutes.
  4. Add the meaning ingredients and pulse until you reach you desired texture.
  5. Place small amounts onto a cookie sheet covered with parchment paper.
  6. Cook for 15 minutes.
  7. Let the cookies completely cool then remove and store in the fridge or freezer.
  8. Enjoy!!!

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Morning Detox Smoothie

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What does your breakfast usually look like, are you pulling out the cereal or grabbing for the muffins and donuts? If you are eating a quick and unhealthy breakfast each morning, then it’s time to change. Start your day off right with something that’s going to give you energy, not leave you needing more energy later on in the day. With just a little extra time in the mornings you can make a delicious and nutrition meal. If you’re short on time each morning, try prepping the night before to save on time.

This smoothie is a great idea for breakfast. Not only does it taste good, but it’s packed full of nutritious ingredients. The avocado is full of good fats which will help keep you full. The ginger and lemon are great for detoxifying you body. Ginger helps cleanse the body by stimulating digestion, circulation and sweating. Its digestive actions may help cleanse the build-up of waste and toxins in the colon, liver and other organs. WOW, makes you want to eat more ginger, right? The banana will add some carbs to boost your energy and replenish any depleted energy stores that might have been lost throughout the night. And the last but not least, the greens, blueberries and cucumbers are packed full of vitamins and minerals.

Instructions:

  1. Add all of the ingredients below into a blender.
  2. Blend until everything is completely smooth.
  3. Drink up and ENJOY!!!

morning detox

If you have kids, don’t forgot about their health too! Start their morning off right with this smoothie.
DSC00652Check this website out. In the article it talks about the health benefits of ginger.

 https://www.positivehealthwellness.com/diet-nutrition/15-wonderful-health-benefits-ginger/

Sweet Potato Crusted Broccoli Quiche

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I love cooking with eggs, one single egg is packed with nutrition. A single egg has 6 grams of protein including all of the essential amino acids, 13 vitamins and minerals, and DHA omega-3 fatty acids. Few other foods could boast such a high nutritional density. There are many ways to cook up an egg, one of my favorites is making a quiche. This quiche is one not to miss baking sometime this week. It’s easy and oh so delicious! I loved using sweet potatoes as a substitute for the crust. Get rid of the pastry crust and try something healthier. This also makes a great breakfast and lunch option.

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Sweet Potato Crusted Broccoli Quiche 

Ingredients

  • 2 tablespoon olive oil
  • 12 eggs
  • ½ large onion
  • 2 bell pepper chopped
  • 5 cloves garlic minced
  • 2 cups broccoli – chopped
  • 2 cups spinach – chopped
  • 1 tablespoon roasted cumin
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • ½ teaspoon chili pepper
  • 1 cup cilantro – chopped
  • ¾ cup  shredded cheese – preferably goat, grass-fed, or organic

Directions

  1. Pre-heart oven to 400 degrees.
  2. Peel sweet potatoes and slice thinly.
  3. Lay potato slices in casserole dish in a crust-like fashion.
  4. Coat the top of the sweet potatoes with 1 tablespoon of olive oil.
  5. Bake 400 degrees for 15 minutes. (After crust has baked, reduce oven to 375 degrees.)
  6. Heat 1 tablespoon olive oil. Sauté onions, garlic, and bell peppers until lightly browned.
  7. Blend eggs in a blender until mixed throughly, then add broccoli and spices, pulse 5-10 times.
  8. Add everything else together in a large bowl. Place the combined mixtures on the potato crust.
  9. Sprinkle with cheese on top.
  10. In a 375 degree oven, bake quiche until firm and the cheese has browned, about 40-50 minutes.
  11. ENJOY!!!

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Greens and Eggs Dish

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One of my healthy go-to lunches is a delicious blend of kale, chard, beets, avocados and 1-2 eggs. You have your greens, healthy fats and proteins. This meal also makes a great option for breakfast and dinner too.  This dish is so simple and easy to make, whether you’re in a hurry to get out the door in the morning or need a filling lunch during the day, this dish is a great option.

Ingredients

  • 1 1/2 cups chard or kale – chopped
  • 1/2 small beet – chopped into small pieces
  • 1/2 avocado
  • 1-2 eggs
  • 1 Tbsp olive oil
  • salt & pepper – to taste

Instructions

  1. Heat online oil in a pan on medium heat.
  2. Add greens, beets, salt and pepper.
  3. Cook for a couple of minutes until greens have become slightly wilted.
  4. Add 1-2 eggs and stir until eggs are completely cooked.
  5. Remove from pan and transfer onto a plate.
  6. Add avocados and Enjoy!!!

Coconut Protein Snacks

DSC_0007 I made these for a post workout option or even on those mornings when I need something really quick and easy. I’m not saying that you should eat these every morning, but they are a great option in those moments when you need something quick. They are also sweet enough that to me they taste like a treats, so I also like to eat them when I need something sweet.

Ingredients

  • 3/4 cup  protein powder – I used chocolate
  • 1 cup unsweetened coconut shreds – plus 1/4 cup of shreds to cover the balls.
  • 3/4 cup almond flour
  • 1/2 coconut oil
  • 1/3 almond butter
  • 1/4 cup pure cocoa powder
  • 2-3 Tbsp milk – almond, coconut, dairy or water
  • liquid stevia – to taste

Instructions

  1. Add all of these ingredients together in a big bowl and mix until well blended.
  2. Roll small amounts into a ball.
  3. Roll balls in coconut shreds until covered.
  4. Refrigerate or freeze until hard.
  5. Store in an airtight container in the fridge or freezer.
  6. Enjoy!!!

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Banana Nut Muffins

DSC_0006Ingredients

  • 1/2 cup almond flour
  • 1/2  coconut flour
  • 3/4 cup GF oats
  • 1 Tbsp Xanthan Gum (this is a natural thickener, you can also find this at any health food store)
  • 1 tsp pure vanilla extract
  • 1/2 tsp salt
  • 3 ripe bananas, mashed
  • 1/2 c milk (almond, coconut, rice or cows)
  • 1/2 c xylitol (xylitol can be found at health stores. If you do not have xylitol you can use 1/3 cup honey or maple syrup)
  • 3/4 cup walnuts, chopped
  • optional – you can add some protein powder to give them a protein boost.

Instructions

  1. Pre-heat your oven to 350 degrees.
  2. Mix all the dry ingredients into a large bowl until well blended.
  3. Mix all the wet ingredient into a smaller bowl until well blended.
  4. Add the wet ingredients into the large bowl with the dry ingredient, mix until well blended.
  5. Scoop the mix into muffins tins, filling the tin halfway.
  6. Cook the muffins for 10-12 minutes.
  7. Enjoy!

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Mason Jar Overnight Oatmeal

DSC_0012Do you struggle making breakfast in the morning because you are short on time? If so, these beauties are a great option to pre-make ahead. You can either make one the night before or make a bunch and store them in your pantry. You options for flavors are endless, use the ingredients that I have listed below or add you own flavors. The amount of time that it takes in the morning to prepare is less than 5 minutes. If you leave early for work and end up eating at work, you can bring one of these with you for breakfast. You can eat it cold or  if a microwave is available you can heat it up there.

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Ingredients

  • 1  cup water or any kind of milk (dairy, almond or coconut)
  • 1-2 Tbsp honey, maple syrup or liquid stevia (If using stevia do not use 1-2 Tbsp, but use 10-12 drops)
  • 2 tbsp chia seed
  • 1 tbsp hemp seed or another seed like  flax, sesame or sunflower
  • 1/4 cup blueberries
  • 1 tsp pure vanilla
  • 2/3 cup gluten-free oatmeal
  • 2 Tbsp walnuts
  • 1 tsp cinnamon

Instructions

  1. Mix all of the ingredients together in the mason jar, except for the water , blueberries, vanilla and honey, maple syrup or stevia.
  2. Store in pantry.
  3. When ready to soak mix in the water, blueberries, vanilla and honey. Leave the jar in the fridge for 5 hours or overnight. You might also want to had another 1/4 cup of water or milk if you like a thinner texture.
  4. Remove the jar from the fridge after it is done soaking.
  5. Place the jar in the microwave for 1-2 minutes. (remove lid)
  6. You can eat out of the mason jar or place oatmeal in a bowl.
  7. Enjoy!!!


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