Smoothies are one of my favorite ways to enjoy breakfast, and as a perk, it's a great food preparation method to pack as many nutrients into one meal as possible! I love eating whole fruits, but veggies are lower on my favorites list unless in salad form. This green smoothie is packed with 2 whole cups of baby spinach, something my son hasn't quite acquired a taste for yet which helps me get more of what he needs into his diet too! Adding oats helps thicken while adding fiber too ☺️

I hope you will get a chance to try this out soon, it's delicious, healthy and refreshing!

You will need:

For the smoothie 🍓🍹🌱:

1 rounded scoop Orgain Vanilla Bean protein (or other alternative)
1/4 cup raw oats (I like Bob's Red Mill Extra Thick Cut)
1/2 cup unsweetened almond milk
2 cups baby spinach🍃
1/2 cup ice cubes ❄️
1 small banana 🍌
1 ripe nectarine 🍑

Toppings:

1/4 cup fresh blueberries
1/4 fresh strawberries, sliced 🍓
1 tbsp shredded coconut
1 tsp chia seeds

Putting it all together:

Blend all smoothie ingredients on high in the blender, until smooth with no lumps. Pour into two bowls, then divide toppings between the two smoothies. Bust out a spoon and dig in! 🍽 Switching the straw out for a spoon once in a while is a nice change of pace, and can be done with any smoothie!

I've also put together a video tutorial with step-by-step slides of how to make this recipe! 🌎

See MFP nutritional info below👇

I've reall enjoyed trying new recipes with the Flap Jacked Protein Pancake mix...it is a great way to add protein to your diet, and when it comes to baked goods, the texture and fluffiness has really impressed me! These delicious muffins are lightly sweet and full of nutrients! Keep in mind, the riper the banana you use, the sweeter these will be ❤️🍌👌

You will need:

1 1/2 cup Flap Jacked Buttermilk Pancake mix
1/2 tsp baking soda
1/4 tsp baking powder
Dash sea salt
1 cup unsweetened almond milk
1 egg
1 small banana 🍌
1 tsp vanilla extract
2 tbsp agave nectar
1 tbsp olive oil
​1/4 cup chopped pecans

Putting it all together:

First, preheat the oven to 350 and prep your muffin pan (I used Pam baking spray). Mash the banana and set aside. Next, combine all the dry ingredients together, mixing so well incorporated. Add in the wet ingredients (including mashed banana), then lightly whisk/stir just until combined. Do not over mix! Then let the batter rest for a few minutes. 😴

Fill each muffin cup about 2/3 of the way full, sprinkling each one with a little of the chopped pecans. Pop in the oven for 18-20 minutes, until the muffins are a nice golden brown color. Insert a toothpick into one of the muffins, and if it comes out clean they are ready! Cool for a few minutes, then they are ready to enjoy! ☺️

See MFP nutritional info below 👇

A One of the easiest and most refreshing plates we enjoy is a Caprese salad...the mix of fresh ingredients and soft fresh mozzarella compliment each other so well. It can be served as a side dish, eaten as an appetizer during a weekend cookout, or added to salads for an easy meal! 👌

Heres what you'll need:

2 "on the vine" tomatoes 🍅
2 oz fresh mozzarella pearls
4 basil leaves 🌱
2 tbsp red onion
1 tbsp olive oil
1/4 tsp Sea salt
1/2 tsp fresh cracked Black Pepper

Putting it all together:

Dice your tomatoes into bite sized pieces, then slice about 1/4 of a small red onion thinly. Next layer your basil leaves on top of one another and slice. Quarter each mozzarella pearl then toss with the vegetables, olive oil, and seasonings. Allow to "marinate" for about 10-15 minutes in the fridge, then eat by itself or top a nice bowl of fresh greens for a refreshing salad! Makes about 4 1/2 cup servings ☺️

See MFP nutritional info below 👇

A few months ago on a grocery run, I picked up a package of frozen seafood medley on a whim...in the back of my mind I was recalling a delicious Seafood Cioppino I ordered when visiting Sedona, AZ with my soon to be husband ☺️

I distinctly remember it being being the first time I had calamari with the tentacles attached (that was pretty creepy floating in my bowl 🐙) , and though a little freaked out initially, down the hatch it went! It was delicious, and it's still one of my favorite foods.

This simple recipe is full of protein, minerals and of course...flavor! It only took about 30 minutes from start to finish to prepare, which is a bonus for those busy days when meal preparation is low on the priority list 🕰

You will need:

1 16 oz bag frozen seafood medley (wild caught)
1 14.5 oz can diced fire roasted tomatoes (Muir Glen) 🍅
1 15oz can tomato sauce
1 1/2 cups hot water
1 cube vegetable bullion (Rapunzel)
1 1/2 cup frozen kale and spinach (Costco)
3 cloves garlic
1/2 medium red onion
1 tsp Old Bay seasoning
1 tsp dried Thyme
1/2 tsp black pepper
1 tbsp olive oil
1 lemon 🍋 (for wedges to serve on the side)

Putting it all together:

In a large saucepan, place olive oil and roughly chopped onions and garlic on medium heat. Sauté on medium heat until tender.

Meanwhile, rinse the thawed seafood with cold water and check for any shell fragments. Once onions and garlic are ready, add in all of the remaining ingredients...tomato sauce, diced tomatoes, water and bullion cube, seafood, spices and frozen kale/spinach 🍵

Simmer on medium-low heat covered for about 20 minutes, stirring occasionally. When hot and bubbly, remove from heat, then serve with a lemon wedge and some crispy bread! I made crisps using Flatout Bread ProteinUp Wraps, which I will share in another post! Enjoy this delicious and healthy meal for lunch or dinner, any time of the year!

See MFP nutritional info below 👇

Today calls for a simple breakfast...🍓Strawberry Banana 🍌Heritage Flakes with Unsweetened Almond milk ❤️ I very rarely eat cereal, but when I do it's an organic, non-gmo, low sugar and whole grain variety.

Natures Path Heritage Flakes have 17g of whole grains with kamut oats spelt barley millet and quinoa. Talk about a powerhouse breakfast! I love that they also stay crunchy in the milk for a while ☺️

​ *Tip of the day: Measure your ingredients out! You may think you are getting it spot on eyeballing ingredients, but it's really easy to over do it that way!

In this bowl:

3/4 cup Heritage Flakes
1/3 banana, sliced
2 strawberries, sliced
​1/3 cup unsweetened almond milk

See the MFP nutritional info for this meal below 👇

Delicious Turkey Melt Wrap with a side of fresh cantaloupe 👌

You will need
1 Flatout Protein Up Wrap (multigrain)
3 ounces turkey lunch meat (Boars Head Cracked Peppermill Turkey)
1 slice cheese (Sargento Garlic&Herb Jack)
1 handful baby spinach
4 grape tomatoes, quartered
2-3 mushrooms, diced
1/2 tbsp Olive Oil Mayo
Dash of salt, pepper and onion powder
Spray of Olive Oil (for skillet)

Putting it together...light spray a skillet and turn to medium heat. Add spinach, tomatoes mushrooms and seasonings, sautéing until tender. Remove from heat and set aside. 🌱🍅

Spread mayo over half of the wrap, then place heese and turkey on top. Place under high broil for about a minute just to melt the cheese and heat up the turkey. Place hot veggies over the top of the turkey and cheese and roll away! Let cool for a minute or two before devouring ☺️

See MFP nutritional info below ⬇️

Omelets are one of my favorite quick breakfasts that somehow seen a little more special than a basic scramble. Check out the video slideshow I put together with the instructions below! 🤗🍳👇

See MFP nutritional info ⬇️

Roasted vegetables are a fan favorite in our house...there's something that the roasting does to any vegetable that brings out a rich and deep flavor that you can't get from other cooking methods! For this recipe, I decided to combine quinoa and some roasted vegetables into a casserole topped with some fresh feta cheese, and I'm happy to say it was delicious!

Heres what you'll need:

1 large sweet potato, cut into small cubes
1 bunch of asparagus, cut into small pieces
1/2 cup diced yellow pepper
1 red onion, roughly chopped
1 zucchini, cut into small chunks
1 TBSP olive oil
1 teaspoon of Bragg 24 Herb and Spice blend
1/2 teaspoon sea salt
1 cup of quinoa
1 cube vegetable bullion
1 teaspoon olive oil
1/2 cup crumbled feta cheese
Fresh ground black pepper

Putting it all together:

First, preheat your oven to 400F.

Next, combine all of the chopped vegetables and toss with the olive oil, herbs and sea salt until well coated. Place the vegetables on a foil lined baking sheet and place in the preheated oven, roasting for about 35 minutes. You'll need to flip the vegetables a couple of times to ensure they are roasted evenly.

While the veggies are roasting, it's time to prepare the quinoa! In a medium saucepan, combine the teaspoon of olive oil, vegetable bullion 1 cup of quinoa and 2 cups of water. Bring to a boil then reduce heat and allow to cook with the lid on for about 20 minutes, until tender and liquid is absorbed.

The veggies and quinoa should be done at about the same time, making the next step so easy! First, reduce the temperature of the oven to 350F. In a large baking dish sprayed with non-stick spray, combine the quinoa with the roasted veggies. Sprinkle the feta cheese on top followed by a little fresh ground black pepper and place in the oven for 10 minutes. The cheese should just begin to brown when done! Serve immediately and enjoy!

Makes 6 servings 🌟

I've been on a collard green kick lately, making salads and other meals using them. Growing up we always had them cooked as "greens" my Granmda would make...they were so good, but who knew they were just as delicious raw? Today was my first crack at a smoothie using these tender and mild greens. It was delicious!

Here's what you'll need:

3 small collard leaves (about 2 cups)
1 medjool date, pitted
1 tbsp cacao powder
1 rounded scoop protein powder (I used Orgain Vanilla Bean)
1/2 ripe banana (I used a frozen one to make the smoothie cold ❄️☺️❄️)
1/2 cup fresh or frozen blueberries
1/2 cup water 💦

Place all ingredients in the blender, and mix until smooth...the date may take a little longer to break up, but little chunks are okay and pretty tasty if you like a smoothie with some bite 😃

See MFP nutritional info below 👇

Years ago when we lived in Arizona, there was a great Irish Pub we would go to for a hearty meal on the weekends. One visit I got the shepherds pie, but after devouring it I thought it should have been called comfort pie! It's the best combination of a delicious meat and gravy base, vegetables topped off with mashed potatoes and sometimes cheese. 😍

So a few months later I decided to take my own crack at the recipe, and after carefully selecting the ingredients and following a recipe, I made my first Shepherds pie...everything was perfect, the sauce, the veggies, the garlic mashed potatoes topped with white cheddar...but it wasn't meant to be that night 😫tragedy struck when my inner clutz (thanks mom 🙄) kicked in removing the masterpiece from the oven and it flipped out of my hands, face down on the door of the oven...I could only stand there and cry as all my hard work dripped between the hinges of the oven door, and my husband stood by shocked unable to console me (he was probably devastated that it was ruined, after all the excitement after a small taste test he'd had earlier).

Somehow I was able to salvage some remaining ingredients from the fridge, sans lamb meat that was used up in the first batch, and managed to put together a mini pie for us to eat, with bittersweet enjoyment as we lamented over the one we lost. 😢 My husband joked with me for months telling me he would remove dishes from the oven, and sometimes I would humor him and let him do the laboring... today, it's something we still laugh about from time to time ☺️

It's been years since I've made a traditional Irish Shepherds pie with lamb (I've tried a vegetarian version that was pretty tasty) but after surveying my freezer and pantry, I found everything needed to make a beef version, and so I named this dish "Cowboy's Pie". The prep only took about 25 minutes, and with about 30 minutes of baking and a short stent under the broiler to brown the cheese, this baby was ready for us to dig in!

You will need:

For the Beef Filling:
1 lb Grassfed beef 85% lean
1/2 small yellow onion, diced
4 Baby Bella mushrooms, chopped
4 cloves garlic, chopped
1 tbsp olive oil
2 tbsp Worcestershire Sauce
2 tbsp balsamic vinegar
2 tbsp Unbleached flour
1/4 cup water
1/2 tsp garlic powder
1/2 tsp black pepper
1/4 tsp sea salt

For the veggies:

1/2 cup sugar snap peas, cut into small chunks
2 medium carrots, diced

For the topping:
2 cups steamed or boiled sweet potato, mashed
1/2 cup mozzarella cheese
fresh ground black pepper, dried parsley (optional)

Putting it al together:

First, take the cubed sweet potato (the smaller the faster they will cook) and place in a pot with about a cup of water, on medium high heat. Stir occasionally as the water boils to ensure all the potatoes cook through. It shouldn't take more than 10 minutes or so...do a fork test (see if it inserts and comes out easily from one of the bigger sweet potato pieces) and if done, drain the potatoes and mash them. Cover and set aside.

Next, in a large skillet on medium heat, add olive oil, onions and garlic, sauté for about a minute. Add in the ground beef and cook until browned. Next add the chopped mushrooms, mixing well. Now to make the gravy: pour the vinegar, Worcestershire sauce, flour, water, and spices over the beef mixture, stirring until well combined and the sauce starts to thicken. Remove from heat and cover while you prepare the rest of the ingredients.

Chop the sugar snap peas and carrots fairly small, though if you want to retain a little crunch, larger pieces are ok. Once your veggies are diced, it's time to assemble! In a deep baking dish or corningware, spray lightly with olive oil, then spread the beef and gravy into the bottom. Sprinkle over the fresh vegetables, then top with the mashed sweet potatoes, spreading to make a smooth top, and pile on the cheese. Crack some freshly ground black pepper or parsley over it, then cover and place in a 350F oven for 25-30 minutes. Remove the cover, then brown the cheese under a low broil for about 2-3 minutes. Keep an 👁 on it so you don't burn it! Once the cheese is browned to your liking, remove from the oven, and allow to sit out and cool for about 10 minutes before serving.

This dish works great for a comfort meal, but it's much heathier than its heartier cousin...it also freezes well for future enjoyment if you decide to make a bigger batch. I hope you will enjoy this creation inspired by my Irish heritage, and past catastrophes turned funny memories 🤗

See MFP info below 👇