Super Fudge Protein Brownies

FudgeBrownies

When you’re trying to eat clean, super chocolately, gooey, delicious brownies are probably something you think are off limits. That’s where you’re wrong! Ditch the box and make your own. These are a delightful treat, filled with protein and no nonsense ingredients. It’s not permission to eat the whole pan in one go, though…remember…moderation!

Here’s what you’ll need:

  • 3/4 Cup Whole Wheat Pastry Flour
  • 1/4 Cup Vanilla Protein Powder
  • 3/4 Cup Unsweetened Cocoa Powder
  • 1/2 tsp. Baking Powder
  • 1/4 tsp. Salt
  • 1/2 Cup Coconut Sugar
  • 2 Squares of Dark Chocolate (at least 70%), chopped into pieces
  • 2 Eggs
  • 2 T. Coconut Oil
  • 1/4 Cup Peanut Butter (make sure it only contains peanuts!)
  • 1/4 Cup Almond Milk
  • 1/4 Cup Pecans (optional)

Here’s what you’ll do:

  • Preheat oven to 350.
  • Grease 8×8 baking dish with non-stick spray.
  • Mix all ingredients together in a medium sized bowl. If the batter is too thick, add additional milk by tablespoonfuls until it reaches a better consistency (not runny, but moist enough to where all of the ingredients are mixed together nicely).
  • Pour until baking dish. Using a knife, spread it evenly into the dish.
  • Bake 20-25 minutes or until the top is somewhat crispy.
  • Let cool for 10-15 minutes before cutting.

Enjoy!

Chocolate Covered Strawberry Protein Shake

ChocStrawShake3

Protein is an integral part of building muscle. If you’re hitting those weights hard, but aren’t getting enough protein, then you’re sabotaging your gains. Luckily, protein comes in many forms! I like to have a protein shake immediately following my intense weight sessions. This one is super easy and quite delicious!

Here’s what you’ll need:

  • 1 Cup Almond Milk
  • 1 Scoop Vanilla Protein Powder (I use this one: http://www.bodybuilding.com/store/san/rawfusion.html)
  • 1 Heaping Tablespoon Cocoa (I like mine real chocolate-ty!) 😀
  • Handful of Frozen or Fresh Strawberries
  • 5-8 Ice Cubes
  • **Alternatively, you can reduce the Almond Milk to 3/4 Cup and add 1/4 Cup of Espresso or strong coffee!)

Here’s what you’ll do:

  • Toss all ingredients into a blender.
  • Blend until creamy smooth.
  • Pour into glass and garnish with fresh strawberries.

Enjoy!

Flakey Peanut Butter Brownie Bites

PBBites

These little Peanut Butter Brownie Bites are so super easy to make, and you probably already have these 5 ingredients on hand! The important thing to note, is that you want all natural, organic peanut butter which contains only peanuts, or peanuts and salt. No added sugar, no palm oils, no stabilizers.

Here’s what you’ll need:

  • 1 Cup Peanut Butter (I use Crunchy, but Creamy would work just as well.)
  • 1 Egg
  • 1/2 tsp Baking Soda
  • 1/4 Cup Coconut Sugar
  • 1/8 Cup Chopped Pecans

Here’s what you’ll do:

  • Preheat oven to 350.
  • Grease 8×8 baking dish with non-stick spray.
  • Thoroughly mix all 5 ingredients together. (I’ve found that a wooden spoon works best!)
  • Transfer to baking dish and softly mash the batter down until it reaches the edges.
  • Bake 20 – 22 minutes or until the top is golden brown.
  • Let cool about 10 minutes before cutting.

Enjoy!

Fall is Coming Chicken Soup

chickensoup1

I got a little excited this past weekend because of the cool front that came through. Lows in the upper 50’s was something to celebrate, even if it did get up to 85 during the day. I mean, that’s cool weather for us Texans, right? We wanted something “fall-ish” for dinner, but nothing too complicated because we were busy outside (had to get those fall decorations out!). I figured a nice chicken soup would do! Now, when it comes to soups and stews, I don’t do measurements. I just start dumping things in until it tastes good. 😀

Here’s what you’ll need:

  • 2lbs Chicken (I used chicken breasts, but whatever cut you prefer will do.)
  • 6-8 Celery Stalks, chopped into roughly 1 inch pieces
  • 1 Small Bag of Carrots, chopped into roughly 1 inch pieces
  • 2 Bell Peppers (any color is fine), chopped
  • 2 Onions, Chopped
  • 2 Shallots, Chopped
  • 2 Cloves Garlic, Chopped
  • 1 Big Handful Fresh Baby Kale
  • 1 Big Handful Fresh Baby Spinach
  • 1 T. Coconut Oil
  • Herbs & Spices to taste: Salt, Pepper, Thyme, Rosemary, Garlic Powder, Sage, Basil, Bay Leaves

Here’s what you’ll do:

  • Put chicken in a stock pot (I believe mine is a 10qt.) and cover with water. (Leave about 2 inches at the top.)
  • Add in your Herbs and Spices.
  • Bring to a boil, then reduce heat to low, cover and simmer for about 1 hour.
  • Add Celery, Carrots, Bell Peppers, Onions, Shallots, Garlic and Coconut Oil.
  • Bring to a boil again, then reduce heat back to low, cover and simmer for about 30-45 minutes, or until the carrots are soft.
  • Remove Chicken and shred with a fork, then put it back in the pot.
  • Add in your handfuls of Kale and Spinach, and simmer for about 10 minutes more.
  • Remove from heat and let it sit for about 10 minutes, then serve.

Enjoy!

**This makes a lot, and tastes even better the next day!

Savory Beef Stir Fry

StirFry

The other day at the grocery store, I noticed Michael loading up on something while we were in the produce section. He was excited that the hatch chili’s were in season, so he was quickly filling up that plastic baggie with his find! We’ve been finding various ways to use them, so, I thought I would spice up some stir fry, and they gave it just the right amount of heat. 😉

Here’s what you’ll need:

  • 1lb Beef Cut for Stir Fry, or Top Round Steak thinly sliced
  • 2 Hatch Chili’s, sliced
  • 1 of each: Green, Yellow & Red Bell Peppers sliced (alternatively, I have found pre-sliced bell peppers and onions in the freezer section at Kroger. It’s much cheaper, faster and easier! 1 bag would do the trick.)
  • 1 Onion, chopped
  • 1 Clove of Garlic, minced
  • 2 T. Balsamic Vinegar
  • 1 T. Sesame Seed Oil
  • Salt & Pepper to taste
  • Sesame Seeds for Sprinkling
  • 2 Cups Long Grain Brown Rice, Cooked (This takes about 40-45 minutes, so I always get that going first.)

Here’s what you’ll do:

  • In a small bowl, mix together the beef, balsamic vinegar, sesame seed oil, garlic, salt & pepper & set aside for about 15 minutes to marinate.
  • Grease a skillet with non-stick cooking spray and heat on medium-high.
  • Toss in your beef and marinade and saute until the beef is browned.
  • Add in your hatch chili’s, bell peppers and onions and cook until they are soft.
  • Serve on top of your cooked brown rice & sprinkle with sesame seeds.

Enjoy!

**Makes 4 Servings.**

Salsa Chicken Salad

ChickenSalad

I’m going to give you the easiest way to make lots of tasty chicken, with almost zero effort. Ready? Here it goes:
Take 4-5 chicken breasts and 1 jar of green salsa (make sure there’s almost 0 sugar!), toss it all in the crockpot and let it go, let it go!!! 4-5 Hours on High or 6-8 Hours on Low. Once it’s done, you just take two forks and shred it all up. Easy, right? 🙂
You can eat this on its own, put it over brown rice, or in a whole wheat tortilla. The possibilities are endless. I put mine over a salad for a super healthy lunch or dinner.
Salad Mix:
• Spinach
• Romaine Lettuce
• Purple Cabbage
• Shredded Carrots
Toppings:
• Salsa Chicken
• Raw Sunflower Seeds
• Kalamata Olives
Balsamic Vinaigrette Dressing:

Mix the following in whatever size glass jar or container you might have. I use an old olive oil bottle and it works perfectly:
• 1 Cup Olive Oil
• ½ Cup Balsamic Vinegar
• 1 tsp. Salt
• 1 tsp. Pepper
• 1 T. Garlic Powder or Chopped Garlic
• 1 T. Italian Seasoning (i.e. Oregano, Basil) Even better, use chopped fresh oregano and basil.
Shake it all up!

Enjoy!

Cottage Pie

CottagePie1

If you’ve noticed, I like to make one dish meals. Mainly because I can get them together ahead of time, then pop them in the oven while I’m teaching a class. While this one is easy to make, it does take a little while, primarily because of the bake time. It’s yummy, nonetheless!

Here’s what you’ll need:

• 1lb Ground Turkey (at least 93/7)
• 1 Onion, chopped
• 1 ¾ Cup Beef Stock
• ¼ Cup Worcestershire Sauce
• 2 heaping Tbs. Cornstarch
• 12oz. Frozen Mixed Vegetables (peas, carrots, green beans, corn) (uncooked)
• Thyme, Garlic Powder, Salt & Pepper to taste
• 4 Medium-sized Sweet Potatoes
• 1 tsp. Coconut Oil

Here’s what you’ll do:

Bake the potatoes:
• Heat oven to 450.
• Line baking sheet with foil.
• Wash & dry potatoes, make little pokes all over with a knife, then place on baking sheet.
• Bake for 35 minutes.
• Turn them over, then bake for another 35 minutes.
• Remove from oven and let them cool completely.
• Slice them open, and using a spoon, scoop out the insides and place into a bowl.
• Add salt, pepper and 1 tsp. of coconut oil, then mash altogether with a fork.
• Set aside.

Make the turkey:
• Brown ground turkey and onion in a medium skillet, then drain off the liquid.
• Mix the beef stock, Worcestershire sauce, cornstarch and spices together, then add to the turkey.
• Add mixed vegetables
• Bring to a boil, then reduce heat to low and simmer 10 minutes.
• Place into a medium casserole dish, then add the mashed potatoes to the top
• Fluff the potatoes with the ends of a fork

**If you will be serving right away, place it under a broiler for about 10 minutes, or until the potato peaks are golden brown.

**If you will be serving later, then you will bake it at 350 for about 35 minutes, or until it bubbles.

Enjoy!