Naked Turkey Burgers

​If you’re trying to cut back on carbs, then “naked” burgers are a great choice. They’re yummy & satisfying!

Naked Turkey Burgers
**Feeds a family of four, or, use as leftovers for lunch the next day.

1lb package of lean ground turkey
1 tsp. All Natural Liquid Smoke, per patty
Salt, pepper, garlic powder and red pepper to taste
1 Onion, sliced
1 Tomato, sliced
1 Tbsp. Ketchup (look for one that has minimal ingredients), per patty
1 Tbsp. Whole Grain Mustard, per patty

1 Package Pre-Washed Salad Mix (try one that contains kale, spinach, and/or romaine)
1tsp. olive oil, per serving
1tsp. Balsamic Vinegar, per serving

1. Spray skillet or griddle with non-stick cooking spray.
2. Form turkey into four equal size patties.
3. Season with Liquid Smoke, and spices.
4. Heat skillet over Medium High heat.
5. Add patties and cook until the one side is brown, then flip.
6. Add onion and tomato slices.
7. Cook until no pink remains.
8. Fill plate with salad and top with olive oil and balsamic vinegar.
9. Top the salad with your turkey patty, onions and tomato.
10. Top the patty with ketchup, mustard and pickles.

Gonna Make You Sweat Track Workout

​I felt skippy this morning. I wanted to run, but, I didn’t JUST want to run, so, I upped the ante and threw in a few extras to really get my fitness on. Give it a try and keep a record of your time. Each time you do the workout, try and complete it a little faster than the last time.

A few pointers:

• Try to stay in the outer lanes.

• This is what I mean when I say inchworms:
Stand with feet about hips width distance apart
Hinge forward placing your palms on the ground in front of your feet
Walk your hands out until your body is in a plank position
Now, walk your feet towards your hands keeping your legs as straight as possible
That equals one!

• Hydrate, hydrate, hydrate!!


Baked Oatmeal Pie

A very satisfying breakfast that I could eat every morning! This makes enough for me and my husband, plus a little left over for a snack later.

Baked Oatmeal Pie

½ Cup Rolled Oats
2 tsp Baking Powder
¼ Cup Coconut Sugar
1 tsp Cinnamon
4oz. Applesauce (make sure there’s no added sugar…should just be apples!)
½ Cup Almond Milk
1 Egg
1 tsp Vanilla
1 heaping Tablespoon Peanut Butter
½ Cup Walnuts – divided
**Optional for extra protein – add ½ scoop of vanilla protein powder
**Optional – ¼ Cup Dark Chocolate Chips (as close to 70% cocoa content or above…reduce coconut sugar to 1/8 cup if you choose to add chocolate chips)

• Preheat oven to 350°
• Spray 8-in. pie plate with cooking spray
• Mix all ingredients together except for ¼ cup of the walnuts
• Pour batter into pie plate
• Sprinkle the top with extra cinnamon and the other ¼ cup of walnuts
• Bake for 25-30 minutes, or until the edges are golden brown

Strawberry Prot-Cake

I’ve been super busy today, and now that I’ve slowed down for a bit, I am in desperate need of a healthy snack. When it’s almost grocery day, the fridge and pantry start to look a little bare, so, here are some things I found to work with: Strawberries about a day away from going bad, an orange, oats & a small container of leftover coconut milk. Let’s make some Strawberry Prot-Cakes!


1lb Fresh Strawberries (or whatever you have left in your fridge!) – sliced
Juice from one orange

• Combine the sliced Strawberries and the orange juice in a bowl and set in the fridge.


Can of Coconut Milk – works best if it has been refrigerated at least overnight
1 tsp coconut sugar

• Skim the cream from the top of a can of coconut milk and combine with the coconut sugar. I used my hand mixer with the whisk attachment.


1 Cup Oat Flour (I put the oats I had in my pantry into my NutriBullet to make my oat flour.)
1 Scoop Vanilla Protein Powder
1 tsp Baking Powder
2 Eggs
1/3 Cup Coconut Sugar
1/3 Cup Coconut Oil
1 tsp Vanilla
1/2 Cup Vanilla Almond Milk

• Preheat oven to 350°
• Grease 8×8 pan
• Stir all ingredients together – mix well
• Pour batter into pan and bake 20-25 minutes (until toothpick inserted comes out clean)
• Cool at least 10 minutes before cutting
• Top with Strawberries and a drizzle of the coconut cream
• Enjoy!

Choco-Chili Cookies

​These little cookies certainly hit the spot when you’re craving a sweet snack. You can also skip baking these and have them raw if that’s what you prefer!

Choco-Chili Cookies

2 Tbsp Cocoa Powder
½ Cup Oat Flour
⅔ Cup Oats
¼ tsp Baking Soda
¼ tsp Chili or Cayenne Powder
¼ tsp Cinnamon
¼ Cup Coconut Sugar
1 Tbsp Peanut Butter (Make sure to get a brand that only contains peanuts or peanuts & salt. So many have sugar and extra oils that you don’t need!)
¼ Cup Coconut Oil
2 – 3 Tbsp Almond Milk (enough to make the batter moist)
1 tsp Vanilla
¼ Cup Semi-Sweet Chocolate Chips (Mini works best, and don’t forget to pick one with a high cocoa content. Shoot for as close to 70% or above as possible.)
¼ Cup Chopped Walnuts or Pecans

• Preheat oven to 325°
• Line Cookie Sheet with parchment paper
• Mix all ingredients together until moistened
• Use a small spoon to drop batter into balls on cookie sheet
• Bake for 10 minutes
• Enjoy!