A healthy, delicious muffin for breakfast or just a snack!
Banana Nut Protein Muffins
1 Cup Flour (you can use oat flour, whole wheat pastry flour, or spelt flour)
¼ Cup Vanilla Protein Powder
¾ Cup Malted Cereal – dry
⅓ Cup Coconut Sugar
1 Tbsp Baking Powder
½ tsp Salt
2 Ripe Bananas – Mashed
¾ Cup Almond Milk
¼ Cup Coconut Oil
1 tsp Vanilla
½ Cup Walnuts
•Preheat oven to 400°
•Stir all ingredients together until moistened
•Spoon batter into greased or paper-lined muffin pans (about ¾ full)
•Bake 18-20 minutes
***I usually end up with extra batter, so, I just grease a small ramekin and pour the rest of the batter in there. It will usually have to bake a few extra minutes.
A refreshing smoothie just in time for summer! My beautiful niece is very picky about what she eats/drinks, and even she likes this one!
Refreshing Watermelon Smoothie
3/4 cup Watermelon
1/2 of a 6 oz. container Vanilla Coconut Yogurt
1/2 Scoop Vanilla Protein Powder (I like this one: NitroFusion Multi Source Plant Protein)
1/3 Cup Almond Milk
Several Ice Cubes
Toss all ingredients into a blender or NutriBullet, blend until smooth, then enjoy!
Sometimes you just want a sweet treat, but, don’t reach for that candy bar! Try making these instead!
1 Cup Almond Butter
2 Tbsp Brown Flaxseeds + 3 Tbsp Water (Mix these and let them sit while you gather the rest of the ingredients.)
1/2 tsp Vanilla
1/3 Cup Organic Coconut Sugar
1/2 tsp Baking Soda
1/2 tsp Pink Himalayan Salt (any salt will do, but this kind is better for you!)
Small Handful of Semi-Sweet (The higher cocoa content, the better. Shoot for as close to 70% or above as you can.) Chocolate Chips
• Preheat oven to 350°
• Grease 8×8 dish
• Stir all ingredients together until nice and smooth and pour into pan (the batter will be kind of sticky, so using a knife to spread it evenly is helpful)
• Bake 20-25 minutes until they are golden brown and slightly pulling away from the edges
• Let them cool 10-15 minutes before cutting
• Cut brownies into 9 equal squares…eat one now, and save the others as treats/snacks for the rest of the week.
Since I was little, I can always remember being active. We weren’t allowed to sit around and watch cartoons all day, and this was LONG before smartphones and computers, so our only other choice was to play. Isn’t that what little kids should be doing anyway? I had three brothers, so sitting around playing Barbies or baby dolls was out of the question if I didn’t want to play by myself. Spaceship on the swing-set, kickball, street hockey, wrestling and war with acorns were our go-to games and what we spent most of our childhood doing. Looking back, I wouldn’t have changed a thing. As I got a little older, I became addicted to rollerblading, and had them strapped to my feet almost all the time. When I wasn’t rollerblading, I was running…with my super cool Walkman. Remember those?!
Fast forward a few years. Into the real world I went, at a very young age. When you are 19, and your mother gives you advice on boys, please for the love of God listen to her! I didn’t, and I suffered many years because of my stupidity. During this suffering, I became anorexic. Not because I wanted to be skinny, but because I felt like I didn’t have control over anything else in my life. I just stopped eating for the most part. When this happened, of course my energy levels plummeted. The active, healthy me went right out the window, and I became a shriveled, sick, shell of a person. My hair fell out in clumps. My eyelashes started falling out. I lost down to about 80lbs. I went to bed as soon as I got home from work. I secretly prayed every night that I would just fall asleep and never wake up. Not a very fun life for someone who is in their twenties.
After deciding that I didn’t want to live like that anymore, I turned back to diet and exercise to get me out of my predicament. Eating healthy, nutritious food brought new life into me, and I began to regain energy. I started off slowly with yoga, until I was healthy enough to get back to running and doing the things I once loved. Feeling better about myself, and how far I had come, I finally had the courage to get out of the terrible situation I was in, and, I never looked back. Since that time, health & fitness has remained a huge part of my life. It’s something I’m passionate about because I’ve seen firsthand what an impact it can have on your life. It’s not always an easy road, but it’s well worth the journey!