These energy bites have been a long time favorite of mine. The textures and flavors are totally satisfying and the ingredients are perfect for sustained energy (hence the name)! Years ago, these were my go-to running/yoga snacks when I wanted some energy without submitting myself to a food coma by eating a giant, heavy meal. These also make a great mid-day snack, or for all my pregnant/breastfeeding mamas- late night snacks! The ingredients are beneficial for increasing milk production as well so I decided to make a batch to bring with me to the hospital in preparation for baby #2's arrival (more to come on that later).
1 cup GF rolled oats
2/3 cup unsweetened coconut, shredded
1/2 cup smooth peanut butter
1/2 cup flaxseed meal
1/2 cup chocolate chips
1/3 cup honey
1 Tbsp chia seeds
1 tsp vanilla extract
Mix all ingredients until well combined
Place in a large bowl and cover
Refrigerate for at least 30 minutes
Form mixture into tight balls and store in refrigerator or freezer
What are your go-to snacks for exercise, late nights, and/or breastfeeding? Let me know in the comments below!
Looking for a great back-to-school snack? This is easy, inexpensive, delicious, and nutritious! I've always bought these pre-made in the grocery stores, but never thought how easy it would be to make them myself! In one of my recent health coaching classes, the group was looking for other satisfying snack options besides popcorn (homemade of course!) and nuts- voila! These can also be used to substitute croutons in salads. Not only will it give you the satisfying salt and crunch that a crouton does, but it's a great protein and fiber source as well!
*Store in an air-tight container at room temperature for up to 3 days*
I never could have imagined how good these ingredients would taste all together. Separate, they are just plain good, but together- they are amazing! This is a simple, rich, and nutritious breakfast that will please any crowd!
- 3 hardboiled eggs
- 1 Tablespoon of diced red pepper (chopped very fine)
- 1 Tablespoon of diced red onion (chopped very fine)
- 1 ripe avocado, diced
- Salt & Pepper to taste
Directions (my favorite part):
Mix all of the ingredients and stir until the avocado coats evenly. Enjoy!
I started making overnight oats when I was working in Boston and had to sit through 4 hours of traffic everyday. The ride was long, I was hungry- this was the perfect treat to make a long ride seem shorter. The ingredients are wholesome and this simple breakfast will curb your appetite for hours.
Fast forward several years.
My commute is much shorter, but now I'm a Mom. Trying to get everyone up and going in the morning and prepared for work, school, childcare, etc. can sometimes feel like I've run a marathon before I've even left the house. This recipe is prepared the night before and it's an easy (and healthy!) grab and go breakfast- 1 less thing to worry about in the morning!
1/2 cup of plain almond milk
3/4 Tablespoon of chia seeds
2 Tablespoons of peanut butter
1 Tablespoon of maple syrup
1/2 cup rolled oats (I used these)
Optional: fruit for topping
Combine all ingredients in a mason jar, cover, and store in the refrigerator overnight...and viola!
This smoothie will satisfy any peppermint patty craving! It's cool and refreshing and a great way to get some veggies in. Although it's the perfect drink for St. Patrick's Day, I've been guilty of drinking this year round. Enjoy :)
1.5 frozen bananas (peeled and sliced before freezing)
1 cup of almond milk
2 drops of peppermint extract
1 handful of spinach
5 fresh mint leaves
Optional: cacao nibs for toping
Put all ingredients in a blender and mix well.
When football season is over, but your appetizer game is still strong...
Your guests will NEVER believe what is in this! No dairy, no gluten, no soy...ALL GOOD! I usually serve carrot sticks with this dip. If you're a chip person, I suggest sweet potato chips.
2 cans (14 oz) artichoke hearts, chopped
16 oz frozen spinach
1 cup cashews, roasted and unsalted
2 tbsp olive oil
1 tbsp garlic powder
1 tsp onion powder
1 tsp dried basil
1 tsp salt
1/2 tsp black pepper
1/4 tsp cayenne pepper
Carrot sticks for dipping
Mix frozen spinach and artichokes in a large saucepan over medium heat
Add cashews to food processor and blend until it turns into a powder
Slowly pour in olive oil and blend under the powder becomes creamy
Once spinach is completely thawed, drain the excess water and add the greens to a large bowl
Pour creamy cashew mixture and the seasonings into the large bowl
Serve immediately with carrot sticks (or whatever you want) and Enjoy :)
Mmmm mmmm. Nothing like a hearty soup to get you through the winter! Chili is one of our staple dinner meals each week. In an effort to mix things up, we tried this chili-like soup recipe to give us the same chili-satisfaction, while still changing it up!
3 cups riced cauliflower (or another grain-like food of your choice)
1 lb 100% grass fed beef
1/2 cup chopped green bell pepper
1/2 cup chopped red bell pepper
1/2 cup frozen corn
1 cup finely diced sweet onion
3 cloves of garlic, chopped
2 cans (14.5 oz) diced tomatoes (reduced sodium is preferable)
1 can (14.5 oz) of tomato sauce
2 cups of broth (I made my own)
1 tbsp flaxseed meal
1/2 tsp dried marjoram
salt & pepper to taste
In a large dutch oven, brown the ground beef and season with salt
Drain the fat
Over medium-low heat, add peppers, onions, and garlic and cook for 5 minutes
Add tomatoes, tomato sauce, broth, marjoram, flaxseed, frozen corn, and season with salt and pepper to taste
Cover and simmer on low heat for 30 minutes
I served this soup over a scoop of riced cauliflower and it is SO good! Husband approved ;)
What's one of your staple meals?
This recipe is unique- there is no exact measurement. In an effort to reduce waste in our house, we keep all vegetable trimmings that accumulate over the week. Every time we chop an onion or peel a potato, we keep the scraps in a freezer bag. My most recent broth consisted of kale, onions, leeks, carrots, celery, and a chicken carcass. I put the vegetable trimmings and chicken bones in a crockpot and filled it with water. I left the crockpot on low for 10 hours. Afterward, I drained the contents of the crockpot. All of the nutrients are then secreted into the water and the flavor is superb! This is one of my favorite immune booster hacks :) Use the broth immediately or store in your freezer for future.
Feel free to use only vegetables or only bones when creating your broth. If you are using bones, you will have to scrap the fat off the top of the broth once it's finished and has been refrigerated. Have fun with this recipe and make it your own!
I'm not kidding when I say this pulled pork is perfect! Not only is it perfect, but it made my house smell heavenly for 2 whole days. This recipe is great for get togethers with friends, football games, and chilly winter nights. I served it with roasted sweet potatoes and salad. The secret is in the homemade BBQ sauce...check it out!
5-5.5 pound Boston butt
5 cups of broth (I made my own)
3/4 teaspoon kosher salt
3/4 teaspoon black pepper
4 garlic cloves, minced
1/2 sweet onion, sliced
BBQ Sauce Ingredients:
14.5 oz can of diced tomatoes
1/4 cup tomato sauce
1 sweet onion, diced
4 cloves of garlic, chopped
2 tbsp tomato paste
2 tbsp dijon mustard
3 tbsp apple cider vinegar
1 tbsp extra virgin olive oil
2 tbsp paprika
1 teaspoon smoked paprika
3/4 teaspoon cayenne pepper
2 teaspoons kosher salt
1 teaspoon black pepper
1 cup drained pineapple chunks (save juice)
3/4 cup pineapple juice
Add broth to the crockpot and place pork in crockpot
Season pork with salt, pepper, and garlic
Place chopped onion in broth surrounding the pork
Cook on low for 8-9 hours (I cooked overnight)
After pork in done cooking, remove broth and fat
Shred the pork in the crockpot using 2 forks
To make the BBQ sauce, blend all ingredients in a food processor until smooth
Place shredded pork and blended BBQ sauce in slow cookie and cook on low for 5-6 hours
I hope you enjoy this as much as we did! What's your favorite football food? Let me know in the comments below.
I searched high and low for a unique kale chip recipe to share with my first health coaching group. We used the first session to talk about the importance of greens and how we can incorporate more of them into our lives. Many were surprised at how much they enjoyed these bold and crispy treats!
1 bunch of kale (de-stemmed, coarsely chopped, washed, and dried)
1 tablespoon of melted coconut oil
3 tablespoons of nutritional yeast
2 teaspoons of garlic powder
1 teaspoon and a pinch of chili powder
1 teaspoon of onion powder
1 teaspoon of smoked paprika
1/2 teaspoon of salt
Preheat oven to 300 degrees
Place kale in large bowl and massage coconut oil into the leaves
Add spices and massage again until well combined
Place kale leaves on a cookie sheet covered in parchment paper (I used 2 cookie sheets to make sure the kale leaves were laid out in a single layer)
Bake for 10 minutes then rotate the pans and cook for another 12-15 minutes
Let the kale cool on the cookie sheets for 3 minutes before eating
Enjoy immediately, these do not keep well as left overs