clean eating recipes, kid friendly recipes, Meal Prep, paleo recipes, Uncategorized

Almond flour blueberry muffins

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Makes 12 muffins

Ingredients:

  • 2 Cups Almond Flour
  • 2 Eggs
  • 2 Egg Whites (*To make these vegan use 1 tsp baking soda and 1/4 cup of apple sauce in place of the eggs)
  • 1/4 Cup Agave (Maple Syrup or Stevia)
  • 1/2 Tsp Baking Soda
  • 1 Tbsp Apple Cider Vinegar
  • Dash of Salt
  • 1 Tsp Vanilla Extract
  • 2 Tbsp Coconut Oil (or Other Healthy Oil)
  • 1 Cup Blueberries
  • 1/2 teaspoon of cinnamon

Directions:

  1. Pre-heat oven to 350 F.
  2. Place all ingredients excluding blueberries into your food processor and blend until smooth.
  3. Once completely mixed fold in blueberries.
  4. Spray muffin tin or mini muffin tin with a healthy, non-stick cooking spray.
  5. Evenly scoop batter into muffin tin.
  6. Bake for 22-25 minutes.
  7. Remove from oven and place on cooling rack.

Original recipe from damyhealth.com

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!
#coachlife, paleo recipes

Paleo Taco Bowls

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Looovvee using this recipe for meal prepping! This made about 4 portions 🙂
Ingredients:
2 lbs ground turkey
2 cups of cauliflower rice
2 tablespoons of butter
1/2 red onion, diced
1 avocado, diced
2 cups of cherry tomatoes, diced
1 bunch of cilantro, chopped
1 can of black beans
1 can of corn
Some hot sauce to drizzle over the top!
Directions:
  1. Cook ground turkey in either multipurpose seasoning or a taco seasoning here http://skinnyms.com/skinny-ms-taco-…
  2. Saute the cauliflower rice in butter till soft.
  3. Rinse beans and corn
  4. Add all ingredients into prepping containers (PICTURED ABOVE)
  5. Feel free to drizzle hot sauce or some type of dressing over the top!
Shakeology

Inside Shakeology… Maca Root

Maca root (lepidium meyenii) is an adaptogen and a member of the cruciferous family, like broccoli and cabbage, but due to it’s unique properties it considered one of the world’s natural “super foods.”  Maca is grown high in the mountains of South America, mainly in high altitude regions of Peru.

The pleasant tasting root is usually available in powder form after being harvested and grounded down. The maca root benefits include a positive effect on hormone balance, energy levels, and a health booster.

And not only is it a natural source of healing nutrition, but it also has a long history of being a safe superfood that has been consumed for its medicinal benefits for thousands of years in regions of the Andes Mountains.

Maca is considered an “adaptogen”, a name given to certain herbs, plants, and natural substances that help the body naturally adapt to stressors like a busy schedule, demanding job, or illness, for example. (3)

Another unique fact about maca root is that historically it has been considered a very potent aphrodisiac and a traditional fertility secret of populations living in the Andes.

Top 5 Maca Root Benefits

Although maca itself contains no actual hormones, most of maca root’s benefits are attributed to its ability to help restore sexual, endocrine (hormonal), and mental health. Here is how maca may be able to benefit both men and women:

1. PMS, Menopause, and Women with Polycystic ovary syndrome (PCOS)

Maca Root is well known to help with hormone balance that often contributes to improving the symptoms of PMS and Menopause. In females with PCOS, maca is believed to help by controlling estrogen levels in the body.

Estrogen levels that are either too high or too low can make it difficult for a women to ovulate and become pregnant.  Therefore balancing the amount of estrogen that a women produces, and in turn the amount of related progesterone produced, is very important for increasing reproductive health, fertility, and decreasing symptoms related to PCOS- like irregular menstrual cycles, excess hair growth, and more. (4)

 
2. Women’s Hormones, Fertility, and Sexual Health

A 2008 study from the journal Menopause showed that maca benefits had positive results on boosting menopausal women’s moods and decreasing levels of anxiety and depression.

The same study also showed that the improvement in mood led to increased sexual libido. (5)  A separate study done in 2008 by CNS Neuroscience & Therapeutics showed that maca had the ability to increase sexual libido in women, likely due to its positive effects on serotonin levels, the “feel good” hormone. (2)

In one study done using animals and maca, it was found that in female animals taking maca, multiple egg follicles were able to successfully mature, which is important for ovulation and reproductive health. (4)

Maca is believed to restore women’s hormonal balance by supporting the endocrine system and aiding in the regulation of healthy adrenal and thyroid hormone production. (3)

The adrenal gland and thyroid gland play a major part in regulating many feelings – everything from stress levels to appetite. Restoring the health of these glands is paramount for someone wanting to feel their best.

3. Male’s Testosterone Levels and Fertility

In clinical studies, serum levels of testosterone were not shown to be affected by maca. Black maca however, has been shown to have positive effects on sperm production, more than yellow maca and red maca.

Red maca has its own benefits for male hormonal health.  It has been shown to reduce prostate size in studies done on male rats. This points to the conclusion that maca may possibly help improve human prostate health as well.

In other studies, maca has also been shown to improve sperm production, mobility, and volume, all important factors of increasing fertility. (1)

In another 2010 report summarizing the results of 4 clinical trials carried out by BMC Complementary and Alternative Medicine, maca was able to show benefits related to improving sexual dysfunction and sexual libido in adult men and women. However the other two trials did not show the same positive results, so more formal research is still needed to determine the exact power of maca on fertility. (2)

Even though the studies haven’t yet show maca to naturally boost testosterone, there are other great natural alternatives that may help that you can find in this article on how to naturally increase testosterone.

4. Energy, Memory and Mood

Those who regularly use maca powder report that it makes them feel more awake, energized, and driven, often relatively quickly after beginning to use it. A positive attribute of using maca for increased energy compared to using caffeine is that maca does not give most people “jitters” or a sense of shakiness like high levels of caffeine can.

Clinical trials have shown that maca has positive effects on energy, stamina, and mood. Maintaining positive energy levels is related to having lower levels of anxiety and depression, both of which maca has been shown to positively help achieve.

Exactly how maca increases energy is still unknown, however it’s believed that it may be able to do so by helping to stabilize blood sugar levels (which decrease energy spikes and dips), and to maintain adrenal health, which regulates mood and energy throughout the day. (3)

Maca benefits also include regulating the hypothamlus, helping the pituitary gland to properly function, which is another key element in balancing focus and energy. (4) An increase in focus, energy and mood enables people to concentrate better and therefore to improve memory and ability to complete tasks.

antioxidants stamp label 5. Antioxidant Booster

Maca root acts as a natural antioxidant, and boosts levels of glutathione and SOD (superoxide dismutase). These are two major disease fighters in the body. Results from recent studies demonstrate that maca root has the ability to help prevent the development of chronic human diseases that are characterized by high levels of “bad” cholesterol, high antioxidative states, and impaired glucose tolerance. (6)

And because maca root increases the glutathione levels in the body, it not only improves your immune system and disease resistance, but also it is helps balance proper levels of cholesterol in the body.  Plus, it significantly improves glucose tolerance, by lowering levels of glucose in blood. (6) This is especially important for those who need to worry about heart health and conditions like diabetes or metabolic syndrome.

While more research is still needed to reveal how exactly maca benefits the body’s hormonal and nervous systems, initial studies that have been completed have shown promising results for use of maca.

Taste?
Maca is a pleasant tasting root usually available in powder form. It is very rich in nutrients (has a higher calcium level than milk) and is very nutrient dense.

Maca Root benefits include increased fertility in both men and women, hormone balance, booster for the immune system, and  increased energy, stamina, improved sexual function, memory, and focus. (12)

 

Consuming maca often makes people feel more “alive”, energetic, and leaves them with a sense of well-being, all of which are thought to be due to its ability to restore proper hormone balance and elevate “feel good” endorphins. Another benefit of maca is its relatively high amount of absorbable plant-based nutrients, including protein, fiber, calcium and magnesium, among others.

Maca Nutrition Facts

Maca root powder is comprised of approximately 18% protein, 76.5% carbohydrates, 5% fat, and 8.5% fiber (indigestible carbohydrates). Maca provides a powerful source of nutrition, including:

  • Over 20 amino acids, including 8 essential amino acids
  • 20 free-form fatty acids (such as lauric, linolenic, palmitic acid, oleic , and steric acid)
  • Vitamins B-1, B-2, C and E
  • Calcium
  • Magnesium
  • Potassium
  • Copper
  • Zinc
  • Manganese
  • Phosphorus
  • Selenium
  • Sulphur
  • Sodium
  • Iron

Maca is also a rich source of phytonutrients.

There is no particular recommended serving size of maca according to experts, however most people feel best when starting with about 1 tablespoon daily (in powder form) and possibly working their way up to 2-3 tablespoons, spread throughout the day. Because maca can help increase energy and stamina, many people like to consume it before exercising.

In the Andes Mountain, locals may consume as much as a pound of dried or fresh maca root daily.  Most people supplement with 1g to 20g daily in powder form.

Maca Side Effects

Although maca does not generally produce harmful side effects in those that use it, and it has been safely consumed for thousands of years, there is still more to learn about the exact safety and side effects of using maca for medicinal benefits. (2)

Because of maca’s effects on hormone levels, physicians believe that maca should not be consumed by people who rely on hormone-altering medications for treatment of illnesses like breast cancer or prostate cancer, for example, or for other serious conditions. People who have high blood pressure are also advised to not consume maca.

More research is still needed on whether or not maca is safe for use in pregnant or nursing women. So, until it is confirmed to be safe, it is best for these women to avoid maca. (2)

Credit and Appreciation to Dr. Axe, 

Source for this article is https://draxe.com/top-5-maca-root-benefits-and-nutrition/