Healthy Muffin Recipe Ingredients:
¼ cup coconut flour
¼ cup protein powder
¼ cup melted coconut oil
½ cup almond milk
½ cup honey
2 eggs
3 tbsp lemon juice
1 tsp baking powder
½ tsp baking soda
½ tsp salt

Honey Muffin Recipe Preparation:
Start by preheating your oven to 350 degrees. In a bowl, combine all of the dry ingredients first. Whisk until well combined.

Directly into the same bowl, add in all of the wet ingredients and mix until a batter is formed. In a 12 tin muffin pan, spray with a no- stick cooking spray and ladle in the batter about ½ of the way full into each tin.

Bake for 20 minutes or until the muffins pass the toothpick test.

Nutrition Facts for healthy dessert recipe are for 1 muffin. The recipe makes 12 muffins.
Calories 112
Total Fat 6 g
Saturated Fat 4 g
Polyunsaturated Fat .5 g
Monounsaturated Fat .6 g
Total Carbohydrate 13 g
Dietary Fiber 1 g
Sugars 10 g
Protein 3 g

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Pumpkin Smoothie Ingredients:
1 ½ cups milk of your choice
1 scoop vanilla protein powder
¼ cup canned pumpkin puree
½ frozen banana
½ tsp pumpkin pie spice
¼ tsp vanilla extract
2-3 ice cubes

Preparation: In a blender, add all of the above ingredients and blend until smooth. Serve and garnish with a dash of cinnamon. Enjoy!

The smoothie recipe makes 1 serving. Nutritional information is for 1 serving.
Calories 216
Total Fat 6 g
Saturated Fat 0.1 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 0.0 g
Total Carbohydrate 25 g
Dietary Fiber 6 g
Sugars 12 g
Protein 20 g

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Hey y’all, hope you guys are enjoying all of your end of summer holiday festivities! Coach and I are taking it easy and spending quiet time with family. Nothing crazy and no major cook out. Mom ruined that by getting sick on a holiday weekend, get well soon moms! 🙂

Anyway, one of my favorite summer veggies is sitting in my fridge waiting to be used up so I decided to bake. Zucchini’s are in season from about May through about mid September so since we have a little bit of time to enjoy this veggie, I made something that will get your kiddos eating veggies. I made Chocolate Zucchini Bread Bites! And since September is National Childhood Obesity Awareness Month, let’s get them in on the fun and the kitchen!

Zucchini’s contain more potassium than a banana, are rich in fiber as well as antioxidants. Add in a healthy dose of Vitamin A & C as well as manganese and you have an all star veggie!

Here’s what you’ll need for your super healthy Chocolate Zucchini Bread Recipe:

Dry:
1 cup almond flour
1/4 cup cacao powder
1/4 cup ground flax
1/4 cup + 2 tbsp coconut sugar
1 1/2 tsp baking soda
1/4 tsp salt

Wet:
1/4 cup coconut oil (melted)
1/4 cup plain Greek yogurt
1 egg
1 tsp apple cider vinegar
1 tsp vanilla extract

Late Add-Ins:
1 cup grated zucchini
1/4 cup mini chocolate chips

Preparation: Start by preheating your oven to 350 degrees. In a bowl stir all of your dry ingredients together until completely combined.

Next, combine all of your wet ingredients in a separate bowl until combined as well. Create a well in the center of your dry ingredients and pour in the wet. Fold the dry and wet ingredients until a batter is formed but making sure not to over mix.

Next add in the grated zucchini, then the chocolate chips until everything is incorporated.

Take a mini muffin tin and spray it with a non-stick cooking spray and fill the tins about 3/4 full. Bake for 18-22 minutes or until an inserted toothpick comes out clean. This recipe will yield 24 bites.

This sweet treat is so nutrient dense, you won’t even think twice about giving it to your kiddos! Coconut sugar is low glycemic, cacao powder is minimally processed so it retains much of the magnesium and iron. Couple that with the nutrients in the zucchini, the Omega 3s from the flax, super healthy fat from the coconut oil, not to mention this is a gluten free recipe. What’s not to love?

These zucchini bites are great for a small afternoon snack or as a sweet treat to pack in their lunch or post dinner.

Nutrition Facts
24 Servings
Amount Per Bite
Calories 74
Total Fat 5.6g
Saturated Fat 2.4g
Polyunsaturated Fat 0.3g
Monounsaturated Fat 0.2
Total Carbohydrate 6
Dietary Fiber 1
Sugars 3g
Protein 2g

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It’s a busy day of errand running so before I head out the door, I need a little snack to power me through. So I made a delicious dip made from simple whole ingredients I always have on hand.

Every single time I tell people I eat Greek yogurt they always make the same face…

but before you click away from this post and think to yourself “but it taste like sour cream!” let me let you know that you can alter the taste by making it sweet. In fact, I DO NOT recommend buying premixed yogurts because they’re LOADED with added sugars and junk ingredients. Just buy plain and you can control the flavors and sweetness. So back to my dip, here’s what you’ll need to make the healthy and delicious almond butter Greek yogurt dip:

1/3 cup PLAIN Greek yogurt (Buy dairy organic when possible. Check your favorite brands for coupons!)
1 tablespoons natural almond butter (you can even use peanut butter)
2 tsp stevia (Can also use raw honey or maple syrup)
dash of ground cinnamon

In a bowl combine the yogurt, almond butter, and sweetener of your choice and mix until thoroughly combined. Add in a few dashes of cinnamon and continue mixing. Slice an apple or fruit of your choice and begin the dunk fest! This dip is fantastic because it’s low in sugar, contains probiotics as well as protein from the Greek yogurt, you get healthy fats from the almond butter, and the cinnamon helps stabilize your blood sugar.

Nutrition Facts reflect the dip alone and does not include the fruit.
1 Serving
Amount Per Serving
Calories 144
Total Fat 9.0 g
Saturated Fat 0.7 g
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 5.2 g
Total Carbohydrate 8 g
Dietary Fiber 3 g
Sugars 3 g
Protein 10 g

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Do you ever have a sudden urge for something sweet, particularly a chocolate chip cookie? I certainly do however I don’t always want to make a huge batch that I end up slamming in one sitting nor do I ever buy any at the store. It’s been raining all afternoon here in Houston and I thought I’d whip up a quick batch of mini cookies. Just enough to knock out my sweet craving but still full of nutritional benefits.

Now, I’ve made mention before that I have a love affair with all things coconut. I always have coconut flour on hand because it’s an excellent source of fiber and even protein. It’s gluten free and lends a subtle coconut flavor. It is however an incredibly dry flour that requires a ton of liquid. I’ve ruined many a batch of cookies, cakes, and muffins just trying to get it right. If you’re new to coconut flour this is an easy introductory recipe and not to mention, it’s cheaper than almond flour. I use this brand…

These cookies are lightly sweet and perfect anytime of day. Here are the ingredients you’ll need for your healthy grain free chocolate chip cookies:

6 tablespoons egg whites
3 tablespoons coconut flour (slightly melted)
2 tablespoons coconut oil or butter
1 tablespoon vanilla protein powder
1 to 1 1/2 tablespoon coconut sugar (you can also use raw honey or maple syrup)
1 to 2 tablespoons mini chocolate chips (I used this kind)
1/2 tsp vanilla extract
1/8 tsp pink Himalayan Sea Salt

Preheat your oven to 350 degrees.

In a food processor combine the coconut flour, protein powder, coconut sugar, and pink salt. Pulse the dry ingredients until well combined. Once that’s achieved add in the coconut oil, egg whites, and vanilla extract. Mix the ingredients until a batter is formed and it should look like traditional batter. Not liquidy but a stiff cookie dough.

Fold in the chocolate chips until incorporated throughout the batter. On a baking sheet lined with parchment paper, spoon out 8 small to medium sized cookies and bake for approximately 10 minutes.

I paired my cookies with a cup of warm organic coconut chai tea to round out my afternoon snack.

Now the nutrition facts yield 8 servings or 1 cookie however if you’d like to make them smaller or double the recipe, have at it! Just remember to adjust the nutrition facts. Happy snacking!

Nutrition Facts
8 Servings
Amount Per Serving
Calories 65
Total Fat 4.5 g
Saturated Fat 4 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Total Carbohydrate 4 g
Dietary Fiber 1 g
Sugars 2 g
Protein 2 g

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SNACKS on the GO! People always want something they can toss in their backpack/purse/murse whatever it is that they carry and go. So that you’re not tempted at the work cafeteria or grocery store to buy prepackaged garbage, you have to spend a little time in the kitchen.

Many people love sweet potatoes but can often load them with the unhealthiest ingredients turning this slow complex carbohydrate into a nutrition disaster. This recipe takes wholesome ingredients with healthy fats and gives it to you in a portable delicious package. These sweet potato protein bites will fuel you through your day, workout, and just your active lifestyle in general.

The ingredients you’ll need for your healthy sweet potato snack bites:

1 cup mashed sweet potato (peeled & steamed)
¼ cup unsweetened shredded coconut
1 scoop vanilla protein powder
2 tbsp natural peanut or almond butter
1 tbsp coconut oil
1 tbsp of stevia depending on the sweetness of your protein powder
½ tsp ground cinnamon

Combine all ingredients together in a bowl and roll into 12 balls.

Place on parchment paper lined baking sheet and bake 15 – 20 minutes at 350 degrees.

These are delicious on their own and sometimes I like to enjoy it as a little side dish to my breakfast, lunch or dinner because they’re that GOOD.

Nutrition Facts per snack bite
12 Servings
Amount Per Serving
Calories 62
Total Fat 3.8 g
Saturated Fat 2.2 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Total Carbohydrate 4.8 g
Dietary Fiber 1.1 g
Sugars 1.8 g
Protein 2.5 g

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Protein Smoothie Recipes Ingredients:
1 Cup of spinach
1 cup of milk of your choice (I use Almond Milk)
1 frozen banana
1/8 tsp peppermint extract or 4-5 mint leaves
1 scoop of chocolate protein powder
2-3 ice cubes (optional)

Preparation
Using a high powdered blender combine all of the ingredients for 30 – 45 seconds or until smooth. Top with cacao nibs (optional) and enjoy!

Healthy smoothie recipes nutritional information is for one serving. This recipe makes one serving.
Calories 235
Total Fat 2.9 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Total Carbohydrate 36.5 g
Dietary Fiber 11.1 g
Sugars 15.0 g
Protein 20.3 g

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Healthy Smoothie Recipe Ingredients:
1 cup unsweetened almond milk or milk of your choice
½ cup plain Greek yogurt or scoop of vanilla protein powder
½ cup of pineapple tidbits
1 ripe frozen banana
¼ tsp vanilla extract
¼ tsp ground cinnamon
In a high powdered blender, combine all of the above ingredients and blend until completely smooth (about 20-30 seconds) and enjoy.

Nutrition facts are for 1 protein smoothie recipe and the recipe makes 1 smoothie.
Calories 217
Total Fat 3.8 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Total Carbohydrate 37.3 g
Dietary Fiber 2.4 g
Sugars 10.6 g
Protein 12.2 g

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Healthy Granola Recipe Ingredients:
1 cup rolled oats (I used gluten free)
¼ cup chopped walnuts
¼ cup pumpkin seeds
¼ cup raw sunflower seeds
2 tbsp raw honey or maple syrup for vegan
2 tbsp Goji berries
2 tbsp cacao nibs
1 tbsp coconut oil or butter (melted)

DIY Granola Recipe Preparation:
Preheat your oven to 200 degrees

In a bowl, combine all four of the dry ingredients until they’re combined. If needed, place your honey in the microwave to loosen it up so it’s easily mixed with the dry ingredients along with the melted coconut oil. Stir the wet and dry ingredients until the granola is well coated with the honey and oil.

Place the granola on a baking sheet lined with parchment paper in a thin layer and bake for 45-50 minutes. At a half-way point, toss the granola and continue baking. Once the granola is a golden brown color, remove from the oven and cool. The granola will crisp up during the cooling process.

Once cooled, add the Goji berries and cacao nibs until well incorporated. Store in an airtight container or Ziploc bag.

Nutritional information is for 1 serving. This recipe makes 8 servings of the healthy snack.
Calories 139.0
Total Fat 7.4 g
Saturated Fat 2.0 g
Polyunsaturated Fat 3.6 g
Monounsaturated Fat 1.2 g
Total Carbohydrate 16.0 g
Dietary Fiber 2.2 g
Sugars 6.2 g
Protein 3.2 g

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Homemade Granola Bar Recipes Ingredients:
1 medium ripe banana mashed
1 tsp honey
1 cup rolled oats
1/4 cup chopped almonds
1/4 cup dried blueberries
1/4 cup shredded unsweetened coconut
2 tbsp raw unsalted sunflower seeds
2 tbsp mini chocolate chips
1 scoop vanilla or plain protein powder

Energy Bar Recipe Preparation:
In a food processor, blend the banana and the honey until a smooth puree is formed. In a separate bowl combine the banana and oats blending until well combined. Add in the coconut and continue mixing. Next add in the almonds and blueberries continuing to mix. Once that’s completed, add in the oats. Continue to mix while adding in the remaining ingredients of protein powder, sunflower seeds, and chocolate chips.

In an 8X8 baking dish lined with parchment paper, add in the energy bar mixture and press the mixture into the dish until evenly flattened out. Place in the refrigerator to allow time to set. For best results, allowto set for 4 hours or freeze for up to an hour in the freezer.

Nutrition Facts for Breakfast Bars: This breakfast bar recipe makes 8 bars. The nutrition information is for 1 bar.
Calories 152.3
Total Fat 6.3 g
Saturated Fat 2.5 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 1.3 g
Total Carbohydrate 22.2 g
Dietary Fiber 3.5 g
Sugars 9.9 g
Protein 7.0 g

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