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Mermaid Smoothie

Over the last year, I've been testing new recipes and have developed a long journal of ideas. Nevertheless, the first go at preparing any recipe is always a wild card.

I promised you this one in Instagram stories, because while it was originally meant to be an elaborate fruit bowl, my failed attempt actually resulted in one of my favorite summer smoothie's to date. Like I said, 10x better than the smoothie I'd paid $12 for the day before.

Packed with antioxidants, protein, minerals, and a blue-green microalgea that's one of the most potent nutrient sources out there, this smoothie will leave you feeling refreshed, satiated, and just a dash more mermaid-like ;)


Recipe (Serves 2):

  • 1/2 Banana (preferably frozen)
  • 1.5c Raw Spinach
  • 1/2c Pineapple Chunks (frozen)
  • 1/2c Trader Joe's Organic Mango Chunks (frozen)
  • 4 Single Blackberries
  • 1 Packet Vital Proteins Collagen Peptides To-go
  • 2 Tsp Spirulina Powder
  • 1/4 Avocado
  • 1.5c Coconut Milk

Blend all ingredients together, adding ice to achieve desired consistency. Optional: garnish with unsweetened shredded coconut, chia seeds, and one additional Blackberry. Enjoy!

190 Cal / 26g Carbs. / 6g Fat. / 10g Protein  -  1 Serving


Chocolate Lover's Power Bowl

You can bet my meal prepping includes chocolate, and this is one of my all time favorite breakfast/snack/dessert bowls & one of the recipes I'm most proud of! 

Packed with antioxidants, healthy fats, and loads of fiber, this dish is promises more glowing benefits than your best beauty cream. Designed to satisfy that sweet tooth and keep hormone levels balanced (no sugar spikes), if you're craving something rich in chocolate or a mid-day treat with no added sugars, you'll love this Chocolate lover's Power Bowl!

Recipe:

  • 1/4 c Blueberries
  • 1/2  Banana - Sliced
  • 1/4 tsp Ground Cinnamon
  • 1/4 tsp Pure Vanilla Extract
  • 3 medium Strawberries - Sliced
  • 1/3 c Unsweetened Coconut Milk
  • 1 tbsp Unsweetened Organic Dark Chocolate Chips, 100% Cacao - TRY THESE
  • 1.5 Tbsp Organic Chia Seeds
  • 1/3 c Cooked Quinoa 

For meal prep mix quinoa, chia seeds, chocolate chips, vanilla extract, and ground cinnamon in snack sized storage bags and freeze. When ready to enjoy, use microwave safe bowl, and cover with warm coconut milk. If still frozen of cold, microwave for 60-90seconds. Top with fruit, shaved coconut, sliced almonds. Enjoy!
 

403 Cal / 47g Carbs. / 19g Fat. / 12g Protein  / 16g Fiber  -  Serves 1



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Pumpkin Chocolate Protein Muffins

Pumpkin Chocolate Protein Muffins

Recipe:

Mix cake mix, protein powder, eggs, and milk according to instructions on package– leave out butter & replace with 1/4 c Greek Yogurt. Mix in pumpkin puree and flaxseed. use coconut oil to lightly grease muffin pans. Scoop batter into pans filling each hole halfway as batter will rise in oven. Bake at 350, let cool, and store in fridge. Best served cold for moist fudge-like texture. 
 

198 Cal / 35g Carbs. / 4g Fat. / 8g Protein  (1 serving = 2 muffins)



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Simply Nourish Bowl

This is by far one of my favorite dishes for brunch... and I say brunch because you can enjoy it at either breakfast or lunch. As a new mom, this is also the dish that makes me feel most put-together– it's luxurious, balanced, and powerful start to your day! Best of all, it takes about 3min to prepare. I've remade this recipe at least 3x since having Winnie & will usually freeze 6-8 bowls at a time. 

Recipe (Serves 1):

  • 1 c Chopped Lacinato Kale
  • 1/2 c Diced Sweet Potato, Baked
  • 1/4 c Organic Black Beans
  • 1/4 c Quinoa, Cooked
  • 2 Pasture Raised Eggs

Prepare quinoa and sweet potato in advance. For quinoa cook plain, 1 to 1 ration of quinoa to water. For sweet potatoes wash and cut into 1inch wedges– bake plain. 

Dish up kale, quinoa, sweet potatoes (diced), and black beans. To store for later, use quart sized freezer Ziploc & leave some air in the bag– do not pack down. When ready to enjoy, microwave for approx 2min from frozen. In small nonstick pan, fry two whole eggs– I highly recommend pasture raised! Serve over easy for that runny yolk, top with salt, pepper, and hot sauce (optional). Enjoy! 
 

353 Cal / 43g Carbs. / 11g Fat. / 21g Protein  



 
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Loaded Pasta Sauce

Loaded Pasta Sauce

Continuing our Meal Pre Series, this recipe is an adaptation of Keri Glassman's (MS, RD, CDN) Squash Champion. Needless to say, while you're welcome to serve this with pasta, I recommend spaghetti squash– the sweetness from the squash compliments the sauce and spices beautifully for a complete and balanced dish! Altogether, this meal is loaded with protein & rich in nutrients while keeping your calorie count low.

Recipe (Serves 6):

  • 1 Diced Red Onion (Small) 
  • 1 tbsp Minced Garlic
  • 1 tbsp Fresh Rosemary
  • 4 Whole Organic Tomatoes
  • 1 c Organic Strained Tomatoes
  • 6 cups Organic Baby Spinach
  • 1 lb Ground Beef or Turkey 
  • 1 tbs Extra Virgin Olive Oil
  • Pinch of Cheyenne
  • 1tsp Red Pepper Flakes 

Sauté onion, garlic, and rosemary in olive oil until onion is transparent. Remove rosemary branches, add diced tomatoes and spices. Cover and simmer on low. In separate pan, brown ground beef or turkey with rosemary. Once cooked, add protein to sauce. Stir in strained tomatoes and spinach, cover and simmer until spinach is soft. Serve over spaghetti squash & sprinkle with grated parmesan. For meal prep, freeze & reheat once spaghetti squash is cooked and ready to enjoy!

*Disclaimer– I love spinach, so I load up on this recipe. Paul could probably do with less spinach and more meat. The choice is yours. 
 

202 Cal / 10g Carbs. / 10g Fat. / 17g Protein  - Per Serving



 
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Tropical Power Bowl

Tropical Power Bowl

When considering the nutritional data below, you'll notice this recipe is both high calorie and high fat, but don't be deceived, the main source of calories is quinoa, and the fat content is primarily sourced from coconut and almonds. All of these are whole, unprocessed, high quality ingredients– quinoa, a protein rich superfood, and both almonds & coconut rich in health benefits including improved heart health, lower cholesterol, healthy brain function, and a boost in metabolism (perfect for breakfast). In fact, in fitness, healthy fats are necessary to both shed excess weight and keep it off. Additionally, the ingredients in this recipe are all rich in fiber proven to keep you feeling full longer.

Personally, I enjoy this dish as either a breakfast or afternoon snack. Consider it a hot cereal bowl to satisfy that sweet tooth ;)

Recipe (Serves 1):

  • 1/2 c Cooked Organic Quinoa
  • 1/2 c Mango Chunks (Trader Joe's)
  • 2 tbsp Unsweetened Shredded Coconut
  • 1 tbsp Organic Chia Seeds
  • 1/4 tsp Pure Vanilla Extract
  • 1/2 tsp Organic Agave Nectar
  • 1/2 c Unsweetened Coconut Milk
  • 1 tsp Raw Sliced Almonds
  • 1/4 tsp Ground Cinnamon

Mix quinoa, mango, coconut, chia seeds, and vanilla extract, this will serve as your base. From here either freeze for later or add warm coconut milk to enjoy immediately. Top with almond slices, shredded coconut, and cinnamon.

421 Cal / 57g Carbs. / 19g Fat. / 10g Protein  - Per Serving



 
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