Raw Cacao Cookie Dough Smoothie!

Sometimes I like to have dessert for breakfast! I came up with the Cookie Dough Smoothie the morning after I made “PN Raw Chocolate Chip Cookies” (recipe coming soon!). I woke up wanting to have one of the cookies I made for breakfast. Although they taste good and have very clean ingredients, they don’t have enough protein to be considered a healthy breakfast. So, I decided to make the ingredients into a smoothie to satisfy my craving and give my body the protein it needed to start my day right.

This smoothie contains one of my favorite ingredients: raw cacao nibs (found in the health food section of most grocery stores). Cacao can be found in a powder or solid form, and is an amazing food for your body. Raw cacao is chocolate in its original, minimally processed state. If you’re used to sweetened chocolate, like most of us are, it will be a bitter at first, once you are accustomed to its unique flavor profile, just a small handful seems to do the trick in satisfying a chocolate craving. What’s in the raw cacao bean that we love so much?


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The combination of important minerals such as Magnesium and Iron, fiber, healthy fat, and antioxidants have countless health benefits:

  • By providing minerals that most people are deficient in, raw cacao may help decrease sugar/carbohydrate cravings
  • Raw cacao promotes a healthy digestive system with all the fiber it adds to the diet
  • Contains “theombromine”, a protein that stimulates the central nervous system, which relaxes smooth muscles and gives the body a gentle boost of energy and feeling of “bliss” we often get from eating chocolate (without the added sugar and ingredients from processed chocolate!)
  • Improves overall mood and may help fight depression due to its ability increase the bioavailability of Serotonin to the brain

Have we convinced you to try out some Raw Cacao yet?! Check out the recipe below and let us know what you think!

Raw Cacao Cookie Dough Smoothie!
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Serves: 1
  • 1 cup unsweetened vanilla almond milk
  • 1 packet "stevia in the raw" or other natural sweetener (honey or maple syrup)
  • 2 TBLS (15 grams worth) unflavored whey protein (we use Standard Process)
  • 2 TBLS raw cacao nibs
  • 2 TSP vanilla extract
  • 2 TBLS coconut flour
  • pinch of sea salt
  • 2-3 ice cubes (more if you like it icier)
  • ¼ cup water, or more to desired consistency
  1. Put all ingredients in blender. Blend until the smoothie has reached your desired consistency. Enjoy!
  2. Note: I usually add spinach and/or another leafy green to my smoothies. Since this is more of a "dessert" smoothies, I decided to leave it out. When I don't get greens in at breakfast, I make sure to be extra conscious of getting them in later in the day!
1 Protein, 1 Fat, ½ Carb

As always, stay well, eat well, and have a beautiful week!

Ana and Amanda :)

Sweet Potato Quinoa Cakes


Everyone should try out this healthy side dish that is full of vitamins, minerals, and complex carbs. I have had sweet potato and quinoa cakes in the past and loved them so I decided to make my own at home. I love the quinoa cakes at whole foods but they have Canola oil in them so I try to avoid them. Canola oil is inflammatory as are other vegetable oils. This recipe is a little different from the sweet flavored cakes. It has more of a Mexican flavor but I am going to make a sweet version too. These cakes would be a great addition to any meal!

Sweet Potato Quinoa Cakes
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Recipe type: Side Dish
  • 3 medium sweet potatoes, cubed
  • 1 small red onion, chopped
  • 2 cups quinoa, cooked (1 c dry)
  • 1.5 Tbsp organic butter
  • ¼ tsp cayenne pepper
  • 1 tsp chili powder
  • 1 tsp cumin
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 Tbsp dried parsley
  • sea salt
  • ⅓ cup gluten free bread crumbs or almond flour
  • 1 egg
  1. Preheat to 350 degrees.
  2. Heat up a large skillet and add butter, sweet potatoes, and red onions. Cook on medium heat until soft (about 15 minutes).
  3. Bring 2 cups of water in a medium sauce pan to a boil. Add 1 cup quinoa and bring down to a simmer. Cook for about 15 minutes until all water is absorbed.
  4. In a large bowl, add sweet potatoes and mashed. Add the cooked quinoa and mix well.
  5. Now add all of your seasonings and bread crumbs. Mix well.
  6. Add 1 egg and mix with hands until everything is incorporated.
  7. Form into medium size patties. I made 17.
  8. Place patties on cookie sheet with parchment paper. Bake for 10-15 minutes then flip and bake for another 10 minutes.
Nutrition Information
Serving size: 1 cake Calories: 83 Fat: 2 Carbohydrates: 13 Protein: 2



Hawaiian Cinnamon Breakfast Bowl!

I just got back from an amazing trip visiting some friends and family on the Big Island of  Hawaii. Eating fresh, local foods and learning about tropical region medicinal foods and herbs were the two main themes. 99% of my food was from a local source or grower. Consistently eating plants grown without the use of chemicals and consuming protein from animals fed their proper diet immediately brings an abundance of  life and energy to your body.  Whether it was coconut oil from local coco’s, a star fruit I picked from the back of my cabin, or an avocado from a friend’s backyard, I was always snacking on a high fiber, life giving treat! One thing I did a lot of over there in between exploring some delicious new foods was surf! I needed a quick, high protein snack for before I jumped in the water so I could maximize my time in the waves (after all, I wanted to get in as much water time as possible after the 15 hour journey from winter in Connecticut!). Breakfast bowls are big in Hawaii, and I’ve actually posted a recipe involving a blueberry smoothie as a base of a breakfast bowl as a post surf meal in the past. But since I didn’t always want to use the blender on this trip, I adapted this simple yet tasty version of a breakfast bowl that all of us can  enjoy back here on the mainland but still bring back the flavors and aloha from the island!

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A beautiful rainbow on a flat day over a favorite surf spot- Pohoiki’s 2nd Bay, Big Island, Hawaii

Hawaiian Cinnamon Breakfast Bowl!
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Enjoy this high protein, energizing treat as a snack, breakfast, or frozen as a sweet treat at night!
Serves: 1
  • 1 Cup 2% Plain Greek Yogurt (I like Fage brand)
  • ½ Cup Frozen Mango Chunks OR ½ Cup Fresh Organic Papaya
  • 3-4 Sliced Strawberries
  • ¼ Avocado Diced
  • Pinch of Alfalfa Sprouts (get those greens in as much as you can!)
  • 1 Tsp. Cinnamon
  • Pinch Sea Salt
  • 1 Tsp. Local Honey (optional)
  • 2 Scoops Whey Protein (optional- 15 grams protein)
  • 1 TBLS Unsweetened Coconut Flakes
  1. Put yogurt in bowl (mix in protein powder if you are using it), and top with sliced fruit, sprouts and avocado. Sprinkle with cinnamon, sea salt, and coconut flakes. Drizzle with honey and enjoy while thinking about a place or person you love!
** "Dry mix" of cinnamon, coconut flakes, and sea salt can be mixed in advance to save time
*** PN RX: 1 protein (2 if using protein powder), 1 fruit, 1 fat

Tropical Dream Smoothie (Video)

This tropical smoothie will make you forget about the cold and the snow, and it’ll keep your beach vibe going all winter!


Tropical Dream Smoothie
Recipe type: Smoothie
Serves: 1
  • ½ banana
  • ½ cup frozen mango
  • ½ cup frozen pineapple
  • 1 - 1½ cups baby spinach
  • 2 tbsp coconut flakes
  • 8-12 fl oz unsweetened coconut milk
  • 2 scoops SP Whey Pro
  • Dash of salt
  1. Mix all ingredients in a blender and blend to desired consistency!
Nutrition Information
Serving size: 1 smoothie Calories: 324 Fat: 12g Carbohydrates: 41g Sugar: 29g Sodium: 243mg Fiber: 8g Protein: 19g Cholesterol: 25mg

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Homemade Breakfast Sausage Patties

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Are you looking for a healthy way to start your Thanksgiving off? Try our homemade breakfast sausage recipe. These patties are great to cook in the beginning of the week and grab as a quick breakfast or snack on the go!

Homemade Breakfast Sausage Patties
  • 1lb organic ground pork
  • 1lb organic ground beef
  • 1 tsp thyme
  • 1Tbsp sage
  • 1 tsp rosemary
  • 2 tsp fennel
  • 1 tsp garlic powder
  • ½ tsp cayenne pepper
  • 1 tsp paprika
  • 1 tsp marjoram
  • 2 tsp sea salt
  • 1 tsp nutmeg
  • dash of ground cloves and cinnamon
  1. Preheat oven to 400 degrees.
  2. Combine all of the spices in a large bowl and mix well.
  3. Add in ground meat and mix with your hands until everything is combined.
  4. Cover a baking sheet with foil. Form the meat mixture into small patties. I made 14 total.
  5. Bake for 10 minutes. Flip then bake for 5 minutes.
  6. Turn oven broiler on high and broil for 1 minute on each side.
PN Rx of 1 pattie: 1 Fat, 1 Protein

Banana Berry Pancakes

pancakesHave you ever come home from a long day or had a crazy weekend and just do not feel like cooking anything complex or going to the store? That was me this weekend. I wanted to avoid processed foods, eating out, and harmful ingredient so I made these pancakes with what I had in the fridge! I had bananas (frozen-TIP: when your bananas start turning brown peel them and put them in a freezer safe bag for future use), blackberries, eggs, peanut butter, and protein powder, which all turned into delicious pancakes!

Banana Berry Pancakes
Serves: 3-4
  • 1 medium banana
  • 1 cup blackberries or other berries
  • 5 large eggs
  • 2 scoops (40g total protein) unsweetened whey protein powder
  • 1T vanilla extract
  • ¼ tsp powdered stevia
  • 2T organic peanut butter
  • ½ cup tapioca flour
  1. Mash banana and blackberries together using potato masher.
  2. Add in the rest of the ingredients and mix thoroughly until everything is evenly incorporated.
  3. Heat a small pan (6-8") over medium heat.
  4. Spray the pan with coconut oil or add some butter.
  5. Fill the small pan with pancake batter and cook on each side until you see some bubbles then flip and cook for 1-2 minutes on the other side.
This recipe made 5 large pancakes.

PN Rx for 1 pancake:
1.5 Fat, 1 Protein, 1 Carbohydrate

Post-Workout Superfood Smoothie

Who wants to spend time in the kitchen after exercising? This simple fruit drink tastes great, is easy to make and is just what your body needs to for rejuvenation. It may be the perfect way to end a workout.

Post-Workout Superfood Smoothie
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Drink this scrumptious superfood smoothie after a workout for a dose of quality calories and protein. It'll help kick start recovery and keep you on top of your game!
Recipe type: Smoothie
Serves: 1-2
  • 1 cup frozen wild blueberries
  • 1 banana
  • ½ avocado
  • 1 cup chopped kale
  • 1 tbsp maple syrup
  • 2 scoops Standard Process Whey Pro (15g protein)
  • A pinch of Real Salt
  1. Mix all ingredients in a blender for 15 seconds.
  2. Drink!
Nutrition Information
Calories: 418 Fat: 11 g Carbohydrates: 63 g Sugar: 35 g Sodium: 204 mg Fiber: 14 g Protein: 20 g


Banana Pumpkin Pie Muffins

Here at PN we like to make things realistic and practical for people. I am currently doing the 21 day cleanse and to be honest it is pretty hard. Doing the  21 day purification isn’t about not having a treat for 21 days (that just wouldn’t be realistic for me!)… plus it’s fall and I LOVE pumpkin. Needing to come up with “cleanse friendly” treats led me to developing a cleanse friendly pumpkin muffin! (to learn more about the 21 day purification program I am talking about, click here!)

Banana Pumpkin Pie Muffins (Cleanse Friendly)
Recipe type: Treat
Serves: 10
  • Dry:
  • 1 cup of gluten free rolled oats
  • ½ cup almond flour
  • 1 T cinnamon
  • 1 T pumpkin pie spice
  • 1 tsp baking powder
  • ½ tsp baking soda
  • 3 scoops Whey Pro Complete or unflavored whey (60g)
  • ¼ tsp stevia extract
  • Wet:
  • 1 cup pureed pumpkin
  • 4 large organic eggs
  • 2 bananas
  • 1 tsp vanilla extract
  • ¼ cup coconut or almond milk
  • 3 T red palm oil or coconut oil
  • 3 T organic almond butter
  1. Preheat oven to 350 degrees.
  2. Place bananas in food processor or blender and blend almond or coconut milk until smooth.
  3. Add the rest of the wet ingredients to the blender/food processor and blend until smooth.
  4. Combine all of your dry ingredients in a large bowl and mix.
  5. Add wet ingredient mixture to the dry ingredients. Mix with a whisk until evenly incorporated.
  6. Grab a paper towel and put some solid coconut oil or palm oil on it then coat a muffin tin with oil so the muffins do not stick.
  7. Fill each muffin tin ¾ of the way.
  8. Bake for 25-30 minutes.
*If you do not have almond flour or want to leave out nuts you can use ½ cup of coconut flour and add an extra egg (so use 5 instead of 4), and leave out the almond butter or replace it with sunflower seed butter. I wouldn't replace with peanut butter because of its distinct flavor.

For those of you following a PN prescription:
Serving size: 2 muffins (2 Fats, .5 Pro, .5 Carbohydrate)

Sugar Craving Solution!

Try this smoothie first thing in the morning, or any time of day, to take the sugar cravings away! I find when I start my day out with some dark cocoa powder in my smoothie, I crave less sweets and carbs throughout the rest of the day. Enjoy this treat right out of the blender or freeze in popsicle trays for a whole food based, nutritious ice cream bar!

“Sugar Craving Solution” Smoothie (makes 2 servings):

1.5 cups unsweetened vanilla almond milk

1 handful baby spinach

2 cups frozen kale

1 cup frozen blueberries

1/2 banana

2 heaping tablespoons unsweetened dark cocoa powder

2 organic egg whites or 2 scoops of a high quality whey protein powder

1 scoop “Just Great Stuff” organic powdered peanut butter

15 cashews

1 TBLS. coconut oil

3-4 drops Stevia Sweet Drops

Water and Ice to achieve desired consistency

Put all the ingredients above into the blender in the order they are listed. Blend until well combined; enjoy the satiation of a well rounded, nutritionally complete smoothie that is guaranteed to  keep you full and happy for hours!

Harvest Oats

Harvest Oats
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Pumpkin is full of fiber, keeping you full for hours. Combining the pumpkin with a high quality protein powder, some yummy spices, and a few nutritious seeds will guarantee to start your day off right!
Recipe type: Breakfast
Serves: 1
  • ¼ cup Cooked Steel Cut Oats
  • 1 tsp. Coconut Oil
  • 1 Tbsp. Pumpkin Seeds
  • 1-2 tsp. Cinnamon
  • 2 scoops Whey Protein Powder (I use Standard Process)
  • ¼ tsp. Dried Ginger
  • Pinch of Sea Salt
  • ¼ cup Unsweetened Almond Milk
  1. Cook the oats as directed. Immediately add the protein powder, spices, coconut oil, pumpkin seeds, and sea salt. Add almond milk until consistency is as desired (can be served thick like oatmeal or thinner like a cream of wheat.) Serve hot or chill in fridge for later use and consume as a cold cereal.