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Basic Smoothie Recipe

1/2 cup plain greek yogurt

1/2 - 1 cup 2% milk (depending on preferred thickness)

1/2 scoop of protein powder

1/2 frozen banana

1/4 - 1/2 frozen blueberries


Blend and enjoy.  This recipe balances the carbohydrates with the proteins and fats and contains 290 fat burning calories!


Good Morning Muesli

1 cup rolled oats

1/2 cup orange juice

1/2 cup water

1 cup Greek yogurt

1/2 cup almonds, chopped

2 Tbsp ground flax

1/4 cup dried cranberries

1 medium apple, cored and diced

2 Tbsp honey

Zest of 1 orange

1 tsp cinnamon

Makes 2-4 servings

Place the rolled oats, chopped almonds, apple, flax seeds, cranberries, yogurt, orange juice, water, honey and orange zest into a medium mixing bowl, stir to combine, then cover and place in fridge overnight. 

Once ready to serve sprinkle each serving with a tsp of cinnamon and enjoy :)

This is a great make ahead breakfast for those who are crunched for time in the morning. Experiment with different fruit and nut combinations for an energizing and satisfying start to your day.


Homemade Nutty Granola 

3 cups rolled oats

2 cups sunflower seeds

1 cup walnuts, coarsely chopped

1 cup almonds, coarsely chopped

1 1/2 cups unsweetened shredded coconut, dried fruit  (cranberries, blueberries, raisins etc) or mixture of both

1/2 cup sesame seeds

1/2 cup flax seeds

1/2 cup maple syrup

1/4 cup coconut oil 

1 Tbsp cinnamon

1 large orange, zested

Makes about 10 cups

Preheat oven to 350 F and prepare two rimmed baking sheets. Combine the oats, sunflower seeds, walnuts, almonds, dried fruit mixture, sesame seeds, flax seeds and zest in a large bowl. Heat the coconut oil and maple syrup in a small saucepan over low heat, whisk to thoroughly combine, then pour over the oat mixture and stir until everything is well coated.

Divide mixture between the two baking sheets and spread into a thin layer. Bake, stirring every 10 min, for about 40 min, until golden brown. Cool completely and store in an airtight container.


Cinnamon Almond Flaxseed Pancakes

3/4 cup flour

1/2 cup flaxseed meal

1/4 cup almonds, chopped

1 1/2 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

1 tsp cinnamon

1 1/2 cup 2% buttermilk

1 large egg

1 Tbsp coconut oil

Maple syrup for topping

Makes about 12 pancakes

Whisk flour, flaxseed meal, almonds, baking powder, baking soda, cinnamon and salt in medium bowl until well blended. Whisk buttermilk and egg together in separate bowl and then add blended mixture to dry ingredients and whisk just until incorporated.

Coat large nonstick pan with coconut oil and heat over medium heat. Working in batches add batter to pan in just under 1/4 cupfuls. Cook until bubbles appear on surface of pancakes, about 2 minutes. Flip pancakes and cook until golden on bottom. Repeat with remaining batter and oil as needed. Serve with mixed berries and top with maple syrup.

** Cooked pancakes can be frozen individually and then popped into toaster for an easy satisfying snack