Buffalo Chicken and Egg Muffins

Hello everyone!

I wanted to share a delicious and simple recipe that I have been making to have as meals or snacks. These egg muffins are great as an afternoon pick me up. They fill you up with protein and the healthy fat from the eggs leaves you feeling satisfied. Just pack them up in your lunch box and you will be all set!

Here is a link for the silicone muffins cups that I mentioned in the instructions. They are so worth buying. I use them all the time and nothing ever sticks. They are also great to make your own Reese’s with. Just melt dark chocolate and place in the bottom of the muffin cup. Then add 1/2 tbsp peanut butter or almond butter and pour a little more chocolate on top. Place in the freezer and if you used those silicone cups they pop right out.

Have a great weekend!

Amanda

Buffalo Chicken Oregano and Egg Muffins
 
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Recipe type: Breakfast/Snack
Serves: 5
Ingredients
  • .75lb of Organic Free Range Chicken Breast
  • 6 large Organic Free Range Eggs
  • ½ an Onion, chopped
  • ⅛ cup Frank's Red Hot
  • 1 tbsp Oregano
  • 1 tsp Garlic Powder
  • Black pepper
Instructions
  1. Preheat oven to 425 degrees. Place chicken breast seasoned with black pepper in a baking pan and bake for 20-25 minutes or until cooked through.
  2. Once the chicken is done (or if you are using leftovers) place in a large bowl and shred with 2 forks or chop up with a knife.* Add your ⅛ cup of hot sauce to the chicken and mix until all pieces are coated.
  3. Whisk eggs in a small bowl and add garlic powder, oregano, and onions. Mix until even distributed.
  4. Fill silicone muffin cups halfway with egg mixture then fill the rest of the way with shredded buffalo chicken.
  5. Bake in oven for 20-25 minutes. Check at 20 minutes to see if browned on top. Bake for a few more minutes if not.
Notes
*I usually end up using chicken that I had made in the beginning of the week. You could also prep chicken ahead of time in the crockpot and just add a little liquid (1/8 cup water, ⅛ cup Frank's Red Hot). Then after 8 hours on low you have delicious shredded buffalo chicken.
Nutrition Information
Serving size: 1 muffin Calories: 76 Fat: 3g Carbohydrates: 1g Protein: 11g

Fast and Filling Fall Snacks!

Hi everyone!

Happy September! Fall is closing in on us quickly…along with the beautiful foliage and harvest foods comes a busier schedule. For most people, running kids around to sports, rushing through meals, and having less time to meal prep on the weekends means their food choices become less healthy. Fortunately, we came up with some easy, tasty, and healthy snacks for the fall. It’s important to make sure you snacks include protein (whey protein powder or eggs), fiber (fruits/vegetables), and healthy fat (avocado or coconut oil) to make sure your blood sugar is nice and steady. By eating a combination of the right nutrients every 3-4 hours, you’ll experience increased energy levels, less sugar cravings, and a better overall mood. Most importantly, you prevent “hanger” (anger brought on by hunger) and keep everyone around you happier as well!

Check out this quick video of some easy snack ideas and have a wonderful start to the new season! Click here for a copy of the recipes featured in the video.

Have a great week!

Ana and Amanda

WFSB 3 Connecticut

Peach Zucchini Bread (Gluten/Dairy/Soy/Nut/Sugar Free)

Hi Everyone!

I have been fortunate enough to get a number of giant zucchinis from a friend’s garden, which has lead to a lot of zucchini recipes. I previously made a delicious zoodles and meatballs recipe here.  This time I decided to make a light zucchini bread and added peaches since I had some I needed to use. It came out fantastic! I hope that anyone that has an abundance of zucchini is getting some use out of these recipes for healthy ways to use it all. I love zucchini bread but it often contains a lot of sugar. Even if it is a healthier option such as raw honey or pure maple syrup, it still all breaks down to sugar and can lead to cravings later on. If you are struggling with sugar cravings or find yourself wanting carbohydrate heavy foods often try taking sugar completely out of your diet. In this recipe I used Stevia, which is actually an herb often called sweet leaf. I only had to use 1 tsp for the entire recipe. You can eat a serving and then be satisfied rather than wanting to eat the whole loaf! I also made mini muffins out of this too, you just cut the cook time in half. Enjoy!

Be well,

Amanda

zucchini bread

Peach Zucchini Bread (Gluten/Dairy/Soy/Nut/Sugar Free)
 
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Serves: 8
Ingredients
  • 1½ cups zucchini, grated
  • 2 peaches, chopped
  • 1 small banana, mashed
  • ½ cup coconut flour
  • 1 tsp stevia, powder
  • ¾ tsp baking soda
  • ½ tsp salt
  • 1 tsp vanilla extract
  • 1 tsp pumpkin pie spice
  • 1 tbsp cinnamon
  • 1 tbsp extra virgin coconut oil
  • 4 pasture-raised eggs
Instructions
  1. Preheat oven to 350 degrees.
  2. Combine eggs, coconut oil, vanilla extract, and fruit and mix well. Add in dry ingredients and mix thoroughly. Make sure the coconut flour mixes in and break up all those little chunks that form.
  3. Grease a loaf pan with coconut oil or use a non stick silicone pan. Clean up is super easy and the bread never sticks.
  4. Pour batter into loaf pan and bake for 35-45 minutes. I made a small loaf and some mini muffins out of mine. Bake muffins for 15-20 minutes.
Notes
⅛th of loaf PN Rx: 1 fat, ½ carb

Grain Free Breakfast Cereal!

Protein is the best fuel you can put into your body first thing in the morning! Without enough protein in the morning, most people find they have a harder time “getting going”, crave more sugar and carbs, and have a harder time focusing throughout the day. Sometimes I’m in the mood for a hot breakfast cereal in the morning, so I came up with this high protein hot breakfast cereal that leaves me full of high quality protein and fiber, keeping me full for hours! Other sources of protein in the morning could include:

  • Scrambled or hardboiled eggs (I make them in advance each week for an easy breakfast or snack!)
  • Smoothie with  whey protein powder (click here for one of my favorite smoothie recipes!)
  • Oatmeal mixed with whey protein powder
  • Plain Greek Yogurt with raw honey and/or fresh fruit
  • Kefir, a cultured, creamy yogurt like product with amazing probiotic contents
  • Organic cottage cheese with fresh berries
Grain Free Breakfast Cereal!
 
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Author:
Serves: 1-2
Ingredients
  • ½ ripe banana
  • 2 TBLS coconut flour
  • 2 eggs
  • 1-2 scoops (apx. 15 grams) whey protein powder (optional if you are looking to boost protein)
  • ⅛ tsp baking powder
  • ⅛ tsp baking soda
  • pinch ea salt
  • 1 tsp vanilla extract
  • 1 cup unsweetened almond milk
  • 1 packet organic stevia (optional if you like more sweetness)
  • 2 tsp coconut oil
  • Fresh/frozen berries and cinnamon for topping
Instructions
  1. Combine all ingredients in blender until just barely combined. Do not over blend- the consistency of the batter should be thick but not dry (add more almond milk if too dry, and more almond milk if too thick). Heat up a pan with 2 tsp. coconut oil. Pour batter into pan and scramble like eggs for about 3-4 minutes, or until batter appears well cooked throughout. Transfer unto bowl and top with fresh or frozen berries, coconut flakes, cinnamon, or any other of your favorite oatmeal/breakfast cereal topping! Enjoy!
  2. PN RX: 2 fats, 2 proteins, 1 fruit per serving

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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Author:
Serves: 1
Ingredients
  • 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
Instructions
  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!
Notes
PN RX:
1 Protein, 1 Fat, ½ Carb

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

Ana and Amanda :)

Sweet Potato Quinoa Cakes

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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
Ingredients
  • 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
Instructions
  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!
Author:
Serves: 1
Ingredients
  • 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
Instructions
  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!
Notes
** "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
 
Author:
Recipe type: Smoothie
Serves: 1
Ingredients
  • 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
Instructions
  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
 
Author:
Ingredients
  • 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
Instructions
  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.
Notes
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
 
Author:
Serves: 3-4
Ingredients
  • 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
Instructions
  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.
Notes
This recipe made 5 large pancakes.

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