Once in a while, I have an itch to bake, and lucky for my boys, today was one of those days 🤗 An old supervisor of mine in the Air Force brought some cookies in one day for a shop potluck, which he dubbed "Cowboy Cookies". They were delicious, and when I asked for the recipe, he said it was basically a regular chocolate chip cookie recipe with coconut, oats and some nuts added as well. I tried a few combinations myself, and this one is by far my favorite.
You will need: Dry ingredients 🍚 1 cup FlapJacked Buttermilk Pancake mix 4 tbsp peanut butter powder (Honeyville) 1/4 cup raw oats 1 level scoop vanilla protein powder (Orgain) 1/2 tsp baking soda 1/4 tsp sea salt 1/4 cup shredded unsweetened coconut Wet ingredients 🍪 1/3 cup organic cane sugar 1/3 cup organic salted butter 1 tbsp flax seed meal 2 tbsp water 2 tbsp room temperature almond milk 1 tsp pure vanilla extract Mix-ins 🍫🍒 1/4 cup chopped hazelnuts 1/4 cup chocolate chips 1/4 cup dried cherries Putting it all together: First, preheat oven to 350F. Next, combine all the dry ingredients and mix until well combined; set aside. (Using the Flap Jacked Pancake mix worked out great, and I didn't need to add any eggs as a result.) Mix the flax meal and water together, set aside as well. If your butter is not softened already, you can place it into a microwave safe bowl and heat for 1 minute at the lowest percentage (10%) heat to start softening ...sometimes I need to add an additional 20 seconds or so to get it soft enough to cream with the sugar, it depends on your microwave 🌞 Cream together the butter, sugar, vanilla extract and room temperature almond milk. Next add in the flax/water mixture, combining until well blended. Now it's time to add the dry ingredients and mix-ins (I find doing it all at once makes it easier). Once all ingredients are well incorporated*, they are ready to get on that cookie sheet! *if the dough is a little dry, add more almond milk, 1 tbsp at a time until it isn't crumbly anymore, this will depend on the protein powder used* Line a baking sheet with parchment paper, then take about a tablespoon of dough and form a ball, flattening into a disc on the pan. Repeat until pan is full, I fit 9 on the first pan and had enough for 7 the second time. Bake at 350F for about 8 minutes, until edges begin to brown. Cool on a cookie rack for a few minutes, then give them a taste! It will be hard not to eat half of the batch, but these are healthier cookies you won't (as) feel guilty about. ☺️ Ensure remaining cookies are cooled completely, then store in an airtight container or Ziploc. Makes about 16 cookies 🍪 See MFP nutritional info below 👇
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Yesterday at the grocery store, some colorful fruit caught my eye while walking around the produce section...so feeling adventurous I grabbed two of the lovely yet dangerous looking Dragon Fruit as well as a couple Horned Melons (to be experimented with soon).
After tasting the Dragon Fruit last night, I discovered a lightly sweet, part-kiwi-part-honeydew-part-jicama type flavor with a lightly spongy yet firm texture...different but nice at the same time, and my son really liked it too! So this morning I decided to use it as a topping in my smoothie bowl...the Purple Dragon was born! 🐉💜🤗 What you'll need: For the smoothie 🍌🍹🍃 1/2 banana, the riper, the sweeter 👍 1 scoop Orgain Vanilla Bean Protein powder 1/2 cup frozen blueberries 6 ounces unsweetened almond milk 2 cups baby spinach Toppings 🍓🍒🍉 1 tsp hemp hearts 1 tbsp unsweetened coconut chips 1/4 dragon fruit, sliced into chunks 1/4 cup fresh raspberries 1/4 cup fresh blackberries Putting it all together: Blend all of your smoothie ingredients together until smooth. Next top with the fresh fruit, hemp hearts and coconut chips...grab a spoon and dig in! This was such a refreshing breakfast, and I loved the crunch the dragon fruit seeds added along with the coconut chips. I hope you will enjoy this tasty bowl, and maybe it will spark the food adventurer in you! ☺️ See the MFP info for this recipe below 👇 Sometimes it's nice to have a delicious and refreshing salad for dinner, and it's a break from long cooking sessions over a hot stove (though I usually thrive in that environment 🤗). I recently grabbed a couple of bunches of organic collard greens at the store because the kale was not looking the best 😁 🍃
After trying to figure out what to do with them, inspiration came after recalling a friends dish that I've made many times over since we lived in Arizona. Years ago I snagged a super bowl party recipe from my friend Nicole, and this is a combination of raw collard greens and her Greek Orzo pasta 👌 You will need: 1/2 cup orzo pasta (makes about 1 cup cooked) 1/2 medium cucumber, sliced and quartered 10 grape tomatoes, quartered 1 small bunch collard leaves, raw and finely shredded (I piled them on top of each other then sliced them in half, layered them on top of each other again and sliced super thin using my santuko knife) 1 medium carrot, shredded 2 sweet baby peppers, quartered and sliced thin 1/4 small red onion, diced 8 kalamata olives, finely chopped 2 tbsp kalamata olive vinegar 2 oz reduced fat feta 1/2 lemon, juiced 2 tbsp olive oil 1/2 tsp ground black pepper 1/4 tsp salt 1/2 tsp garlic powder 1/2 tsp dried basil Putting it all together: Cook the orzo pasta according to instructions on package, then drain and rinse with cold water to stop the cooking process while also chilling the pasta. Combine shredded collard greens with the lemon juice, kalamata olive vinegar, olive oil and spices, mixing until well combined to allow the greens to tenderize a little. Chop all vegetables and olives; add into the greens, stirring well. Lastly, mix in the orzo, dole out into a dish and top with a sprinkle of feta cheese. This can be eaten standalone or served as a fresh side for any meal! Makes about 4 servings 🌸 See MFP nutritional info below! 👇 A few years ago, I was introduced to the "17 Day Diet" plan by Dr. Mike Moreno...some of my family members had great success with it, so I decided to try it out! I was pleasantly surprised with many of the delicious recipes, but my favorite was definitely the "Taco Salad"...this is my adaptation of the recipe dubbed the "Super Taco Salad", which is compatible with Level 3 and 4 on the program ☺️
Here's what you'll need: 3 cups baby spinach 1/4 lb lean ground turkey meat 1 tsp low sodium taco seasoning 1 tbsp of my Onion Garlic Blend (recipe below ingredients) 1/4 cup pinto beans (can sub black beans too), seasoned lightly with pepper salt and chili powder (optional) 2 tbsp prepared salsa (We love Muir Glen Cilantro Garlic) 2 tbsp 0% fat Greek yogurt 1 green onion, chopped 1/8 avocado, cubed 1/4 cup low fat shredded cheddar cheese http://www.wonderfullymadehealthandfitness.net/blog/cooking-time-saver-onion-garlic-blend Putting it all together: First, place the onion garlic blend in a skillet sprayed with olive oil on medium heat, sautéing for about a minute. Add in the turkey meat. Once browned, add the taco seasoning and mix well. You may want to add a tablespoon or two of water for saucier turkey, since the lean meat is a little drier. Next, season the beans (with retained liquid) with pepper, salt and a little chili powder (optional), heating in a small skillet on medium low or microwave if desired. Once the turkey and beans are hot, the rest is a cinch! Pile all the chopped toppings onto the spinach, sprinkling with cheese and green onions last. The thing I love about this salad is that there is no dressing required...the taco seasoning mixed with the salsa and sour cream makes an amazing flavor combination that stands out on its own. You can also cook more turkey meat and enjoy this during the week for an easy leftover meal 🤗 If you want to know more about the "17 Day Diet" plan, check this link out: http://health.usnews.com/best-diet/17-day-diet See the nutritional info for this recipe from MFP below 👇 Once in a while, something special comes along that makes your healthy eating plan that much easier...for me, this wonderful item was FlapJacked Protein Pancake mix I came across at the store a couple of months ago. It's amazing for baking, muffins, and some darn delectable pancakes, like these yummy PB&J ones I slapped on the griddle today. To make this recipe even more delightful, I threw together a fresh berry jam using my frozen antioxidant frozen blend from Costco, some coconut sugar, and a little water. It came out delicious...and it's healthy to boot!
Heres what you'll need: For the pancakes ❤️ 1/2 cup FlapJacked Buttermilk Pancake mix 2 tbsp peanut butter powder 2 tbsp egg whites 1 tsp hemp oil (can sub olive, canola, or coconut if desired) 1/3 cup+2 tbsp water For the Berry Jam 🍓 1 cup frozen mixed berries 1 tsp coconut sugar splash vanilla extract 2 tbsp water Putting it all together: First, place the berries, sugar, vanilla and 2 tbsp water into a small saucepan, heating on medium low until the mixture begins to simmer, stirring frequently. Leave uncovered as it reduces so it will thicken up a little. Turn off heat once the berry mixture has simmered for about 5-6 minutes, set aside until pancakes are ready ⏲ *this Berry jam also works great atop some Banana "Nice" cream of frozen yogurt! Next, combine all ingredients for the pancakes, setting aside while your griddle/pan preheats on medium (about 2-3 minutes per package instructions). Spray lightly with cooking spray, then dollop batter onto the hot pan (about 3 tbsp each made 4 flapjacks). Flip the cakes over when bubbles come through the top, cooking another minute or so on the other side. Once the pancakes are done, it's time to layer up this beautiful and delicious breakfast! 🍽 See the nutritional info for this meal below 👇 Chicken Burrito Bowl
Here's get another delicious recipe using my Slow Cooker Pulled Chicken...it's quick, loaded with protein, and will give Chipotle a run for their money any day! Makes 1 Burrito Bowl 🍲...You will need: 3 ounces Slow Cooker Pulled Chicken (link for recipe below) 1/2 cup prepared brown rice (I used my rice cooker to make 3 cups total, adding 4 crushed garlic cloves and a dash of salt) 1/4 cup black beans 1/8 tsp homemade Sazon (link for recipe below) 1/8 avocado, cubed 1/4 bushel cilantro, chopped 2 tbsp red onion, chopped 1/2 green onion, diced 1/2 Roma tomato, diced 2 tbsp prepared salsa (I used Muir Glen Cilantro Garlic) 1/8 cup low fat sour cream, or plain yogurt (Stonyfield Plain Low-fat Yogurt) 1/8 cup shredded cheese (Horizon Organic Cheddar) 1/4 can sweet corn, drained 1/2 lime, cut into wedges Putting it all together: First, place the black beans in a small saucepan with the Sazon seasoning and the juice of half of the lime wedges: turn heat to low and stir occasionally as you prepare the rest of the ingredients. Next (if necessary) reheat your chicken in a pan on low heat, making sure to add about 2 tbsp liquid (I added some of the reserved "stock" I kept after making the chicken). You can now heat up store bought prepared brown rice to save time, but if you decide to cook it yourself, just be aware that it takes about 30-40 minutes to cook completely through. Once the chicken, beans and rice are ready, and toppings are chopped, it's time to assemble! Place hot ingredients into a large bowl then top with veggies, onions, cilantro, avocado, salsa, corn, sour cream and cheese. Try not to devour it too fast! Multiply this recipe to meet your serving needs ❤️ It also works great in a tortilla or Flatout Wrap, just note the nutritional info is for the ingredients above alone 😉 I hope you will enjoy this as much as we did! http://www.wonderfullymadehealthandfitness.net/blog/meal-prepslow-cooker-shredded-chicken http://www.skinnytaste.com/homemade-sazon-seasoning-mix/ MFP nutritional information below 👇 If you've never tried Horchata, a sweet and refreshing rice drink from South America, it's time to give it a go this Cinco de Mayo! This recipe is easy to make and cuts out processed sugars that cause blood sugar spikes, something we all need to be wary of! 😳
How is this possible? Using the wonderful date fruit...I adapted this recipe (substituting brown rice for the white) and it came out creamy and delicious, without too long of a wait to enjoy! It's something I can use as a smoothie base, drink by itself and also feel good about my son enjoying for a sweet treat...I hope you will get a chance to try it very soon as well! ❤️ You will need: 1 cup long grain brown rice (uncooked) 5 cups filtered water 1 cup unsweetened almond milk 1/2 cup pitted dates 1 tsp cinnamon 1 tsp pure vanilla extract Combine all ingredients in blender, blending about 1 minute. Transfer to an airtight container (I used mason jars) and cover in fridge for 2-3 hours. Strain using cheesecloth or other fine filter, then enjoy immediately over ice or save for use in smoothies and other beverages! 🍚 I used it right away to make a Banana Horchata smoothie...just take 8 ounces of the freshly made horchata, 1 scoop vanilla protein powder (I used Orgain Vanilla Bean) and a frozen banana, blend, pour and top with a sprinkle of cinnamon! Yummy 🤗 Get the original recipe here below! http://minimalistbaker.com/date-sweetened-horchata/ Fruit filled crepes were one of my favorite breakfasts to enjoy with my dad growing up...he loved to cook and get all of his children involved in the process, and even though some mornings we wouldn't eat breakfast until it was nearly lunch, it was always worth the wait! ❤️
This is my healthy take on his dish, using low-fat plain yogurt and maple syrup for the creamy base (he used sour cream and brown sugar). For the crepe, I used a Flatout ProteinUp wrap (I am in love with these things!!), a yummy alternative that doesn't require the delicate hand and careful flipping of a fragile traditional crepe. It's also a great time saver! I hope you will enjoy this recipe, it can be a nice treat for the weekend or even during the week, it's that easy to make! 🤗 You will need: For the Filling 1/2 cup plain low-fat yogurt (I used Stonyfield Organic) 1/4 tsp ground cinnamon 1/8 tsp almond extract 1 tbsp pure maple syrup 3/4 cup fresh mixed berries (I had blueberries raspberries and blackberries on hand)🍓 For the "Crepe" 1 Flatout ProteinUp "light" original wrap 1 tbsp egg whites 🍳 Dash cinnamon Spray of canola oil Slivered almonds (optional) lightly toasted in a small skillet Putting it all together: First, mix all the filling ingredients together except the berries and set aside. Rinse your berries and place onto a paper towel to dry while you make the "crepe". If using almonds, using a small skillet on low, toast the nuts lightly; set aside. Next, combine the egg whites with a dash of cinnamon and brush onto one side of the wrap with a basting brush. Lightly spray a preheated (medium-low heat) nonstick skillet with the canola oil, then place the wrap egg white side down, allowing to cook for about 2 minutes. Remove the wrap to a plate, then spread about 1/2 of the yogurt filling on one side of the wrap. Sprinkle with all but 1/4 cup of the berries...now roll! Top the "crepe" with the remaining filling, berries and the toasted almonds. Prepare to enjoy a filling, delicious AND healthy breakfast! 🤗 Macros: 329 calories 17.7g protein 7.5g fat 49.2g carbs See the full Nutritional info from MFP 👇 |
AuthorKelly is a loving wife, mother, veteran, life-long athlete, personal trainer, and self taught cook with a passion for helping others. She hopes you will be inspired to live a healthier lifestyle while enjoying delicious meals cultivated in her home, and shared at your own tables. Archives
December 2020
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