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My Daily Smoothie Recipe

This is my breakfast that I have almost every day. I like to change up the ingredients to keep it interesting, but I am sharing the base recipe below. What is important to me is for the shake to be nutrient dense and also calorie dense, so it keeps me full for a long time and fuels my workouts (or replenishes my body post workout). I make sure to include fiber, fat, protein, greens, and carbs!

Recipe:
✨1 cup water or unsweetened almond milk (liquid)
✨1 scoop protein powder (usually @julianbakery chocolate beef protein)
✨1/2 avocado or 1-2 T nut butter (fat)
✨2 cups power greens (greens)
✨1 scoop @vitalproteins (more protein/collagen)
✨1 T flax or chia seeds (fiber)
✨1/2 banana or blueberries (if you are keto, remove the carbs)
✨1 t spirulina or maca (optional superfood)
✨Ice cubes (if you like it thick)

-Blend all of the ingredients together until well mixed then add your favorite toppings.
-Topping ideas- gf or grain-free granola, cacao nibs, coconut flakes, nuts or seeds, almond or coconut butter, fruit, etc! The sky is the limit for toppings.

Some people may scoff at the idea of drinking your breakfast or having protein powder instead of whole foods but I have found that this works the best for me and many of my clients. Shakes are easy to make and you can take them on the go if you have a busy schedule. I make sure to include plenty of whole foods and proteins throughout the rest of the day. When I was knee-deep in sibo symptoms, it was the only meal that I didn’t experience digestive distress (more about sibo later). In addition to that, it keeps my blood sugar stable and I have tons of energy!

Easy Summer Recipes

I made another fun recipe video for you guys!! Please find the link for the video on my Instagram and the full recipes below! 🙂

https://www.instagram.com/tv/B_7-m5Vj-je/

Burgers, Grilled Asparagus, and Sweet Potato Fries

Grilled Grass-fed Burgers

  • 1 package of ground beef (I used 80/20)
  • ½ t onion powder
  • ½ t garlic powder
  • Salt + Pepper to Taste
  • 1 egg
  • 1 t of your favorite seasoning (optional)

Preheat the grill. Mix all of the ingredients together in a large bowl and then form into patties. I made four patties. Grill for about 3 minutes per side on high heat (or until cooked to your liking). Let rest for a few minutes before serving. Serve with your favorite burger condiments! If you want to add cheese to the burger, make sure to add it on during the last minute on the grill.

Grilled Asparagus

  • 1 bunch of organic asparagus
  • Salt + Pepper to Taste
  • Avocado Oil (spray or pour)

Rinse the asparagus well and then break or cut the bottoms of the stalks off. Place in the grill tray over medium/high heat and sprinkle with salt, pepper, and oil. Cook for about 5 minutes stirring occasionally. Note: You can make without a grill tray but you have to be careful the spears don’t fall through!

Sweet Potato Fries

  • 4 medium sweet potatoes
  • Avocado oil (spray or pour)
  • Salt + Pepper to Taste
  • Chili flakes (optional)

Preheat oven to 420 degrees. Rinse and peel the potatoes then chop into fry size pieces. Line a baking sheet with parchment paper. Spray the pan with avocado oil then spread the potatoes out evenly. Spray them with avocado oil, then sprinkle with the spices. Bake for ten minutes, flip, then bake for ten more minutes or until they are done! They are best when they have a little char on the edges. Note: If you don’t have avocado oil spray, place the potatoes in a bag or a bowl and pour 1-2 T of oil over the potatoes, then stir or shake to coat them evenly before spreading out onto the pan.

Find the Video

Bliss Balls!

Bliss Balls

Healthier No Bake Cookies

Course Dessert, Snack
Keyword bliss balls, chocolate, dairy-free, gluten-free, no-bake, raw balls, recipe, snacks

Ingredients

  • 1/2 cup GF oats
  • 1-2 T maple syrup
  • 2 T cacao powder
  • 2 scoops collagen peptides optional
  • 1 t vanilla
  • 1/3 cup almond butter or PB
  • 1/3 cup almond flour
  • 3 T melted coconut oil

Instructions

  1. Mix all of the liquid ingredients together first then add the dry ingredients. Roll into balls and enjoy! 

Carrot Apple Muffins!

There is nothing that screams Easter bunny more than carrots! I adapted an old recipe created by a good friend and made it healthy 🙂 This recipe is extremely versatile and you can easily add and remove ingredients and they will still taste great! For example, if you are missing a few things or if you don’t have the correct flour, just use what you have! Enjoy and have a beautiful Easter weekend.

Carrot Apple Muffins

Course Breakfast, Dessert, Snack
Keyword dairy-free, dessert, gluten-free, muffins, snacks
Servings 18 muffins

Ingredients

  • 3 eggs
  • 1/2 cup melted coconut oil
  • 1/2 banana
  • 2 t vanilla
  • 2 cups grated/shredded carrots grate yourself or buy them pre-shredded
  • 2 cups chopped apples
  • 1 cup almond flour
  • 1 cup oat flour
  • 1/2 cup coconut sugar
  • 2 t cinnamon
  • 1/2 t salt
  • 2 t baking soda
  • 1-2 t pumpkin pie spice
  • 1/2 cup coconut flakes
  • 1/2 cup chopped walnuts
  • 1/2 cup raisins optional

Instructions

  1. Preheat oven to 350 degrees.

  2. Beat together the oil, eggs, banana, and vanilla.

  3. In a separate bowl, combine all of the other ingredients in a large mixing bowl.

  4. Fold the liquid mixture into the dry ingredients until well combined.

  5. Line a muffin tin with baking cups and full each one 3/4 full of the batter.

  6. Bake for 20 minutes or until cooked through.

Recipe Notes

Serving suggestion: Tastes great served warm with melted grass-fed butter spread on top! 🙂

GF + Grain Free Brown Butter Sugar Cookie Recipe

It’s cookie time!! Spring is in the air and I wanted to share my gluten free and grain free cookies recipe! This recipe is just in time for Easter as well 🙂 I first tried brown butter cookies on a trip to Paso Robles at the Brown Butter Cookie Company and I was immediately hooked. I knew I had to try to recreate the recipe myself so here it is!! Let me know what you think!

Gluten Free/Grain Free Brown Butter Sugar Cookie Recipe

Course Dessert
Keyword cookie, gluten-free, recipe
Prep Time 30 minutes
Cook Time 10 minutes

Ingredients

  • 3/4 cup butter Pasture raised (I like Kerrygold)
  • 3/4 cup coconut sugar plus 1/8 cup for rolling
  • 1 egg
  • 1/2 t vanilla extract
  • 3/4 t baking powder
  • 1/2 t salt
  • 1/2 cup coconut flour
  • 1/2 cup almond flour
  • 1/2 cup cassava flour

Instructions

Brown Butter

  1. Melt the butter over medium heat in a small pot, stirring occasionally as the butter simmers.

  2. The butter is done when it is dark yellow/light brown in color. The particles at the bottom of the pan will be dark brown and it will have a nutty aroma.

  3. Remove from heat, place in fridge, and bring back to a solid.

Cookie Dough

  1. Preheat the oven to 350º and line a cookie sheet with parchment paper. 

  2. Add the butter and coconut sugar to a mixer and beat on high for about five minutes or until fluffy. After scraping the bowl, slowly add the eggs, vanilla, baking powder, and salt.

  3. Once well-combined, slowly add each flour to the mixer, and beat until smooth.

  4. Roll dough into 1½ inch balls and roll them in the remaining coconut sugar (in a separate bowl). 

  5. Place 12 cookies on a baking sheet and use a fork or the bottom of a drinking glass to press down each cookie to flatten.

  6. Bake for 10-15 minutes and cool on baking sheets.

Recipe Notes

  • To make #nutfree, use more cassava flour in place of almond flour!
  • To make #paleo, substitute the butter for ghee or coconut oil.
  • To make #vegan, substitute a #flaxegg instead of a real one, and coconut oil for the butter.
  • To make cookie shapes, roll out the dough on a floured surface with a rolling pin. I used cassava and tapioca flour so the dough didn’t stick. The use your favorite cookie cutters! Carefully transport to a parchment paper lined cookie sheet and bake. FYI these cookie are easily breakable because they do not contain gluten which is a binder!
 

The Ultimate Paleo Granola Recipe

Homemade Paleonola!!! ??
I have been wanting to try this recipe for a long time and it finally happened. I was happy because not only did I love it, but it received glowing reviews from my friends and family!! ❤️

Recipe⬇️
2 T chia seeds
1 t cinnamon
2 t vanilla
2 T almond butter
1/4 cup coconut oil (melted)
1 cup unsweetened coconut flakes
1 cup chopped raw almonds
1 cup raw pumpkin seeds
1 cup chopped raw pecans or walnuts
2 T maple syrup
2 T coconut sugar

*Mix all of the ingredients together. Bake at 300 for 30 min stirring halfway through * Add only 1 T of each sweetener if you want it less sweet ?

Give it a try, you won’t be disappointed!

Simple Salmon Dinner

This meal is a staple in our house and works for lunch or dinner. It is well balanced and includes protein, carbohydrates, and fat. I have really been loving my green beans lately (topped with olive oil, salt, and pepper of course)! I would have to say wild-caught salmon is one of the healthiest foods you can eat with an abundance of omega-3 fats. The quinoa finishes out the dish and fills you up 🙂 All of this can be freshly prepared in less than 30 minutes!

To make:

*Wild Salmon- Heat a cast iron skillet until hot and use coconut or avocado oil. Sear the salmon for about 3 minutes per side and sprinkle with salt and pepper. Top with Green goddess dressing from Trader Joes.

*Organic green beans- Steam for 10 min and top with olive oil, salt, and pepper.

*Organic Quinoa- Soak the quinoa overnight then rinse before cooking. Bring 2 cups of water to a boil in a medium sauce pan with 1 cup quinoa. Once boiling, reduce heat and simmer for about 20 min until all of the water is gone, stirring occasionally.

Mediterranean Lamb Meatballs

This was my first time making a recipe with ground lamb and it turned out great! We made this beautiful Mediterranean meal on Sunday night and I’m excited to share how to do it with y’all. If you haven’t tried lamb, now is the time! If you don’t like lamb, feel free to sub it out with any other form of ground meat. You can use this recipe as a main dish or an appetizer. We mixed up some healthified tzatziki sauce to go with it, as well as the beet hummus I posted yesterday on my Instagram. Serving suggestion pictured above! I made a salad with mixed greens, tzatziki sauce, hummus, cucumber, tomatoes, @woolwich_dairy 100% goats milk feta cheese, and avocado!!

Mediterranean Lamb Meatballs

Ingredients

  • 1 package ground lamb
  • 1 T cumin
  • 1 organic egg
  • 1 T fresh chopped mint leaves
  • 1/2 t sea salt
  • 1 T minced garlic
  • 1/2 t paprika
  • 1 T lemon zest
  • 1/4 chopped white onion
  • 1/2 t pumpkin pie spice
  • 1/2 t pepper

Instructions

  1. Preheat the oven to 375 degrees.

  2. Mix all of the ingredients together by hand in a glass bowl.

  3. Form 1.5 inch balls and place on a baking tray lined with parchment paper.

  4. Bake for 15 minutes or until cooked through. 

Tzatziki Sauce

A healthified version of a Greek favorite!

Ingredients

  • 1 Siggi's plain greek yogurt
  • Juice of 1 lemon
  • 1 t dill
  • 1 clove minced garlic
  • 1/2 t cumin
  • 1/2 chopped cucumber
  • 1 T fresh chopped mint leaves
  • Salt+pepper to taste

Instructions

  1. Mix it all up and you’re good to go!

Beet Latte <3

Check out this delicious and beautiful recipe for a coffee alternative latte!!

Beet Latte

Ingredients

  • 1 cooked beet
  • 1 t coconut butter
  • 2 t tocos optional
  • 1 scoop collagen optional
  • 1/2 cup hot almond milk
  • 3/4 cup hot water
  • Sprinkle of cinnamon

Instructions

  1. Blend up all the ingredients until well combined and frothy, and pour into your favorite mug!

Cinnamon Apple Bread with Healthy Caramel Sauce

I don’t know about you, but I think that one of the best combos ever created has to be caramel and apples. Here is my take, with a fun fall recipe for cinnamon apple bread topped with caramel sauce! You can find the recipe for the bread below, and the recipe for the caramel sauce on rachaelsgoodeats.com. Enjoy!

Paleo Cinnamon Apple Bread

Pairs perfectly with healthy caramel sauce

Ingredients

  • 1 cup organic apple sauce
  • 1 t vanilla extract
  • 1/4 cup coconut oil
  • 2 eggs
  • 1/4 cup organic maple syrup
  • 1/2 t sea salt
  • 1 t pumpkin pie spice
  • 1 t baking soda
  • 1 t baking powder
  • 1 cup chopped apple
  • 2 cups almond flour
  • 1/2 cup coconut flour
  • 1 t cinnmon

Instructions

  1. Preheat the oven to 350 degrees F. Lightly grease a bread pan with coconut oil.

  2. In a mixing bowl, mix together all liquid ingredients. Add the melted coconut oil last or else it will harden before mixing thoroughly. 

  3. Add in all of the dry ingredients and mix well. 

  4. Lastly, fold in the chopped apples. 

  5. Pour mixture into bread pan. 

  6. Bake for 55-65 minutes or until a toothpick when inserted into the center comes out clean.

Recipe Notes

Bread is a tad crumbly so make sure to keep it in the pan. Slice it in the pan before serving.

 

 

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