clean eating recipes, kid friendly recipes, Meal Prep

The BEST Pumpkin muffins (no added sugar)

These are the EASIEST muffins to make and they are filled with protein and good fats which is the best way to start any day!

 

Ingredients

2 cups Kodiak Cakes Power Protein Flapjack and Waffle Mix

1 (15 oz) can pumpkin

1 egg

1 tsp vanilla

1 tsp baking soda

1 1/2 tsp pumpkin pie spice

1/4 cup honey

1/4 cup coconut oil, melted

Instructions
  1. In a mixing bowl combine kodiak cakes mix, baking soda, and pumpkin pie spice. Add the pumpkin, egg, vanilla, and honey and mix until combined. Stir in melted coconut oil. Lastly stir in mini chocolate chips.
  2. Spoon batter into a lined/greased cupcake tin. Bake at 350 for 20-22 minutes or until a toothpick inserted comes out clean.

Original recipe came from https://boysahoy.com/easy-kodiak-cakes-pumpkin-chocolate-chip-muffins-recipe/

#momlife, clean eating recipes, kid friendly recipes

Granola Bars *no added sugar*

Soft-Baked Cinnamon Granola Squares

Makes about 12-16 kid-size servings

Adapted from Better Homes and Gardens

• 1 1/2 cups rolled oats

• 1/2 cup shredded unsweetened coconut

• 1/4 cup honey*

• 1/4 cup of almond flour

• 3 tablespoons of nut butter

• 2 tablespoons water

• 1 teaspoon vanilla

• 1/2 teaspoon cinnamon

• 1/8 teaspoon baking powder

• 2 tablespoons chia seeds or flax meal

1 Preheat the oven to 325 degrees F and line a baking sheet with parchment paper or a Silpat.

2 Place all ingredients into the bowl of a food processor and blend well. Pour out onto the center of the prepared baking sheet and use your hands to press thin, about 1/4-inch thick. Bake for 15-20 minutes, remove from oven and let cool completely on the pan. Break into pieces and store in an airtight container for up to 1 month either at room temperature or in the fridge.

*For kids under one, you can substitute brown rice syrup.

Note: For softer bars bake for 15 mins, for crunchy bars bake closer to 20 minutes

clean eating recipes

Paleo Meatballs

Ok my husband took one bite of these and declared “ ground beef is definitely your jam babe” LOL! These are so good! You can either bake these or cook them in a crockpot! They come out great either way! I served this over spinach one night and then over cauliflower mash another night!
Ingredients:
2 pounds of ground beef
1 pound of chicken italian sausage
3 stalks of celery, finely diced
1 small white onion, diced
3 eggs
1/2 cup of almond meal
2 tablespoons of dried oregano
3 cups of fresh basil
3 cloves of garlic
salt and pepper to taste
Mix all ingredients and either place on baking sheet in 400 degree oven for 18-20 minutes OR place in crockpot with this sauce:
Sauce:
1 can diced tomatoes with juice
1 can tomato paste
5 gloves of garlic
Pour over meatballs and slow cook on low for 6-8 hours
#coachlife

5 ways to stay on track this weekend!

Graduation Parties, Summer BBQ’s, Pool Parties, Birthday Parties….Summer time is filled with lots weekend activities that can distract you from your health and fitness goals. Try these 5 tips to help you stay focussed this season! 

  1. Stop thinking of days as “weekdays” and “weekends”.
    Today is a Day. It is another day for you to eat right and get in a workout just like every other day. It is another day to fight for your goals! You don’t get any special “treats” for making it to the weekend, you don’t get to skip your workout because your significant other is home or you have “other things to do”. Get it done!
  2. STOP sleeping in!!!
    WHAT?! How could she?! Wake-up at the same time everyday, not only are you going to feel better physically by keeping your sleep cycle consistent but you are straight up going to rule the world because you will have so much more extra time!
  3. Plan fun workouts for the weekends.
    I love picking longer workouts for the weekends or workouts that I truly love doing; it gets me excited and pumped for my sweat sessions! Pick a new trail to run, a new program to try, take a yoga class at the studio down the street. Plan it into your schedule.
  4. Eat before events.
    Events mean food…A LOT of food. Instead of being that angry girl standing in the corner pounding down celery sticks and carrots while everyone eats cake and cheese dip, eat a big salad or have a protein shake before you go to the event so that you aren’t starving and can control your portion sizes.
  5. Don’t overdo breakfast.
    Weekends mean more time to spend with family in the morning’s right? Instead of spending that extra time whipping up a huge breakfast, spend the extra time finding new healthy recipes to make together as a family.
#coachlife, clean eating recipes

Protein Packed Muffins

blueberry oat muffins
I have had so much fun with these muffins! Ellie and I are both starving when we wake up so this is an easy protein packed breakfast or snack for on the go! In the picture above I mixed 1 cup of blueberries into the batter and topped with chopped almonds! SO GOOD! Get creative with your toppings!
Ingredients
  • 3 cups rolled oats (gluten-free if necessary)
  • 1.5 scoops protein powder (I use vanilla shakeology)
  • 1 tsp baking powder
  • 1 tsp ground cinnamon
  • 1/2 tsp sea salt
  • 2 eggs
  • 1 teaspoon vanilla extract
  • 1/2 cup unsweetened applesauce
  • 1/2 cup plain 0% greek yogurt
  • 2 T coconut oil, melted
  • 1/4 cup honey
  • 1 cup unsweetened almond milk
  • toppings: crushed walnuts, frozen blueberries chopped almonds, almond butter
Instructions
  1. Preheat oven to 350 degrees F.
  2. In a large bowl combine oats, protein powder, baking powder, cinnamon and sea salt.
  3. In a separate bowl combine eggs, vanilla extract, applesauce, greek yogurt, coconut oil, honey and almond milk.
  4. Add wet ingredients to dry and stir to combine.
  5. Grease a muffin pan very well with coconut oil.
  6. Divide batter evenly among muffin tin.
  7. Stir in toppings of choice into each one.
  8. Bake for 15-20 minutes (mine took 18 minutes).
  9. Let cool for 20 minutes before removing to cool completely. Don’t skip this!! 
  10. Store in an airtight container on the counter for up to 5 days.
  11. *These freeze well. I take two out in the morning and microwave it for 20-30 seconds.

Modifications made to recipe from http://www.thehealthymaven.com/2015/02/customizable-protein-packed-oatmeal-cups.html#_a5y_p=3355477

#coachlife, clean eating recipes, paleo recipes, whole30, Whole30 Recipes

Paleo/Whole30 Stuffed Bell Peppers

This recipe takes a little more time to prep (about 30 minutes, with a toddler pulling at you) but it is completely worth it! NOTE: THE PICTURE FEATURED HAS CHEESE ON HALF OF THE PEPPERS FOR MY HUSBAND. CHEESE IS NOT WHOLE30/PALEO APPROVED.
Ingredients
2 Tablespoons of grass-fed butter
2 tablespoons of avocado oil or coconut oil
1 small yellow onion
3 celery stalks, diced
3 carrots, diced
1 pound of chicken italian sausage
1 pound of grass-fed beef
3 garlic cloves, minced
Sea salt and pepper to taste
1 small zucchini, finely diced
3 cups of fresh basil
1 can of diced tomatoes (14.5 ounces)
5-6 bell peppers
Directions
  1. Preheat oven to 350 degrees
  2. Fill a large soup pot with water and bring to a boil.
  3. While you are waiting for the water to boil, cover the bottom of another big soup pot with the butter and oil and over medium heat saute the onion, celery, and carrots until the onions become translucent.
  4. Crumble in the sausage and ground beef and add salt and pepper before meat is fully cooked.
  5. Add the zucchini, basil and tomatoes, mix well, and let the meat and veggies cook over medium-low heat, stirring occasionally for another 10-15 minutes.
  6. In the meantime, remove the tops of the bell-peppers and rinse well to remove seeds
  7. By now your water should be boiling. Place the bell peppers gently into the boiling water and submerge them for 5-6 minutes or until the bell peppers are just a little tender but not falling apart.
  8. Pull the bell peppers out of the water with tongs, and arrange in a large baking dish. Fill each bell pepper with the meat mixture and bake in your preheated oven for 20 minutes.
Have leftover filling? Freeze it and add to spaghetti sauce later!