Protein Bites

These little bites pack a big punch as far as protein on the go. Made these for lunches and quick snacks and they are a huge hit.
What you will need-

1 cup of peanut butter
1/2 cup protein powder
1 cup almond flour
1/4 cup honey
chocolate chips or coconut flakes (if adding make sure they are a good quality chocolate and unsweetened coconut)

MIX it all together. Now this is a recipe you may have to add a little peanut butter and honey if yours is too dry or if its too wet add a little more almond flour. Roll them into bite size pieces and store in the fridge.

Gluten Free Pumpkin Muffins

I have been making muffins with a healthy twist for several years. Every once in awhile I get a good recipe out of my experiences and by good I mean- everyone even the kids will eat them. hahaha
This one packs protein, fiber, and a lot of nutrition which is great for helping with those snack attack moments or if you are a busy mom like me, most of the time these end up being my breakfast while driving.
So have some fun add a little of your favorites or take away some of mine and create something healthy that tastes yummy too.
Recipe

Mix wet ingredients first
- 1/2 cup coconut oil
-2 eggs
-1 teaspoon of vanilla
THEN add
-1 can of organic pumpkin
1/2 cup maple syrup (more if you like it sweet but don't go too crazy)
MIX

Add the dry and keep on mixing
2 cups oat flour ( you can grind up raw oats very fine and that is your flour)
2 scoops of a healthy vanilla protein powder (by healthy I mean not a GNC brand-get something gluten free and if its whey make sure its grass fed and read ingredients)
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon pumpkin spice powder
1 teaspoon salt
1 tablespoon flax seed
1 tablespoon of chia seed
1/2 cup dark cocoa chocolate chips

as you mix add 1/2 cup of Milk of choice ( almond-cashew-or regular)

Mix well and scoop into muffin tins ( spray first or use muffin papers)

Top with pumpkin seeds-raw oats-and cinnamon
Bake 25-30 min at 350 degrees.

Kale Apple Salad

Recreating something amazing I had last week... too yummy not to share.

2 cups organic chopped kale
1 small chopped green apple
1/2 cup dried cranberries
1/2 cup sliced almonds
1/4 cup chopped red onion
Crumble goat cheese (optional)

Mix with dressing and devour!!!
Dressing:
3/4 cup olive oil
1/4 cup apple cider vinegar
2 Tablespoons water
2 Tablespoons honey
1 1/2 teaspoon salt
1/4 teaspoon pepper
BLEND -- serve over salad.

BananaCoco- NUT Oat Protein Muffins

These have been a hit to satisfy breakfast movers and shakers or to curb those snacking times of the day... Enjoy! Healthy Protein muffin recipe

In a mixer bowl blend the following:
5 bananas
2 scoops vanilla vegan protein powder
1 cup almond milk
1/4 coconut sugar
2 1/2 cups oat flour
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 teaspoon cardamon
1 teaspoon organic coconut extract
1/4 cup finely shredded organic coconut flakes
1/4 cup chopped walnuts
2 eggs


then add the topping

Mix Topping:
1/4 cup raw oatmeal
1/4 cup chopped walnuts
1/4 teaspoon cinnamon
1/4 cup coconut flakes
mix well... top the muffins before baking

Makes 20 muffins

After mixing place batter in greased muffin tins and bake at 325 degrees for 20-25 minutes.

Banana Nut "Power" Breakfast Muffin

 Recipe:
Dry Ingredients:
 2 cups oat flour
1 tsp baking soda
1 tsp baking powder
2 scoops of vegan  protein powder
1/2 cup truvia
1 tsp sea salt
1/3 cup flax seed (optional)
1/4 tsp pumpkin pie spice (optional)
1 tsp cinnamon
1/4 tsp corriander (optional)

Wet Ingredients:
2 organic eggs
1 Tablespoon vanilla
1 cup almond milk
4-5 ripe bananas

Topping:
1/2 cup raw oats
1/2 cup walnuts

Mix dry ingredients together then add the wet and blend well. Spray a muffin tin with coconut oil and scoop your mix into the pans, top with raw oats and walnuts and bake at 325 degrees for 20-25 minutes. (check your muffins based on oven temperature and altitude may need longer baking time)

Organic, vegan, skincare, health and beauty!

After years of looking for quality skin care for me and my family with healthy ingredients, I started making my own. I have been doing this for years and now want to share this with other people. Please check out the online store. I have soap, all natural and organic air freshener,sugar scrubs, and lip balm. Everything I use is all natural, organic, and beneficial for overall health and beauty. Most of our soaps are vegan as well. Every order can be customized to suit your needs.

ETSY STORE!! ORDER TODAY!

Contact me if you want to order in bulk so I can save you some shipping costs!!

Cookie dough dip...or is it?

Ok, I was skeptical I have to admit when I read the article and it described a tasty kid dip made with chickpeas that looked and tasted like cookie dough. But I have already put black beans in a blender and whipped up some brownies so it could not look or smell worse than that so I was ready to give it a shot. Oh was I surprised and I am totally hooked now. I can not take credit for the recipe but I had to share. All the moms and dads out there with the picky eater, this one is a big score and they think its cookie dough. You can tell  them they can have it without the eggs this time!! Both win...and they are getting about 7-8 grams of protein every wonderful bowl at a time. Serve it up with pretzels, apples, or pears!! And I know all you grown up's that cant stop licking the batter bowl...much healthier option! Eat the whole bowl if you want!

RECIPE: "Bean Dip" AKA Cookie Dough DIP!
In a food processor place the following:
1 can of Organic Garbanzo beans (chick peas) drain and rinse
6 tablespoons of brown sugar ( now you could do the Truvia but they are already eating a bowl of beans I would stick with the brown sugar the first time)
1/4 cup all natural peanut butter
3 tablespoons of raw oatmeal
1 tablespoon of milk (can use almond for dairy allergies)
2 teaspoons of vanilla
1/8 teaspoon of salt
1/8 teaspoon of baking soda
BLEND IT UP!
Sprinkle and fold in the dark chocolate chips and serve it up!! What a healthy treat!

Recipe and last picture taken from April 2014 "Family Fun"

Healthy Pumpkin Seed Granola

This is by far one of my favorites and easiest granola's . It takes minutes to make and it is amazing. You can eat it alone as a snack or with yogurt. I can not stop eating it!
1 cup of pumpkin seeds (green)
1 cup of organic puffed rice cereal
1/4 cup chopped pecans
1/4 cup maple syrup (organic)
1 teaspoon cinnamon
1 teaspoon of corriander
1/4 teaspoon sea salt

Mix all the ingredients in a bowl and place on a baking sheet lined with parchment paper. Bake at 275 degrees for 25-30 minutes. Check on it to ensure you are not getting it to brown. You want the cereal lightly toasted but not burnt.
Allow it to cool at least 20 minutes before storing.
Can be kept up to a week in airtight container.

For more recipes see link to the right or check out allthingshealthycoaching.com

Raw Berry-Nut Treats

This is a great treat that is packed full of fruit and protein for kids of all ages big and little. They can be cut into squares or even shapes you desire with a cookie cutter. I found this recipe this week and tweaked it to our family's preference.
Needed:
1 1/2 cups raw cashews ( can use almonds to or a mix of both-consistency will be nuttier)
2 cups strawberries
1/4 cup rasperries
1/4 cup orange juice
1/2 cup agave nectar
1/2 cup coconut butter
4 teaspoons vanilla extract
1/4 teaspoon sea salt

- Soak the cashews at least 6-12 hours in water. Drain then rinse well.
- Add the cashews to a food processor and blend well. A few minutes will be fine, scrape down sides and blend again. Add the remaining ingredients and blend again several minutes.
-Pour into a 9x13 pan and place in freezer for about 2 hours.
-Cut into squares or shapes and enjoy!
-Store in freezer in air tight container.

New Store- Selling all natural products

Handmade soap and scrubs.

Please check it out. I am really excited to now offer- https://www.etsy.com/listing/173195164/a-luxurious-natural-sugar-scrub-perfect?

Almond Apple Cake- Gluten Free/ Sugar Free

Another great alternative in baking reinvented. Enjoy it!!
Ingredients:
1/2 cup organic unsalted butter
1 cup Truvia
4 free range organic eggs
1/2 cup almond milk
1 tsp. vanilla
1 1/2 cups almond flour
1/2 cup coconut flour
1/4 tsp kosher salt
2 tsp baking powder
1 chopped, seeded,organic apple
1/2 cup chopped almonds
sprinkle of cinnamon

Cream butter and truvia, add remaining ingredients slowly and one egg at a time while beating. Pour into a greased baking dish 9x 13. (using coconut oil non stick spray to coat pan) Top with the chopped almonds and apple. Sprinkle with Cinnamon. Bake 30 minutes at 350 degrees. 

photo: www.cookincanuck.com

Cranberry protein muffins with lemon zest

1/2 cup Truvia
3/4 cup Organic applesauce
1 Tablespoon of Cinnamon
1 tsp baking soda
1 tsp baking powder
1 can of Organic whole cranberry sauce
zest of one lemon
1 tsp of lemon juice
2 eggs
2 cups oat flour
1/2 cup uncooked raw oatmeal
1 cup of almond milk
1 Tablespoon of vanilla extract
2 scoops of protein ( plant based protein is best)
1 cup of flax (optional)
1/2 cup chia (optional)
1/2 cup walnuts

BLEND ON LOW until all the ingredients are mixed. Spray muffin tins with non stick coconut oil and fill with batter. Then in a small bowl mix the following for a topping:
1/2 cup raw oats
1/2 cup chopped walnuts
1/4 cup dried organic cranberries
1/2 teaspoon of cinnamon
1/2 teaspoon of truvia

Top and bake for 20-25 min at 350 degrees.

Pumpkin Protein Muffins

I have been asked about this recipe so many times lately, I thought I would post it for you to try at home too. Healthy recipes and options are always something I am either looking for or inventing. This is one of my favorites and is a weekly staple. Love these for breakfast or snacks. These are packed full of protein, they are low carb, 1 gram of sugar and gluten free. ENJOY! I also personally use a vegan based protein powder ( no whey) it is completely plant based protein and does not leave you feeling weighed down. I can always order it for you if you want to know more. PUMPKIN PROTEIN MUFFINS 1/2 cup Truvia 1/2 cup organic applesauce or plain organic yogurt 2 tsp cinnamon 1 tsp pumpkin pie spice 1/2 tsp ground clove 1 tsp baking powder 1 tsp baking soda 1/2 tsp salt 2 tsp vanilla 4 egg whites 1 (15 oz) can of pumpkin 2 1/2 scoops of vanilla protein 2 cups of oat flour 1/2 cup raw oatmeal 1 cup organic skim milk 1/2 cup raisins (optional) 1/2 cup walnuts (optional) 1/4 cup flax (optional) 1/2 cup chia seed (optional) Combine all ingredients and add the protein, milk, and (optional) ingredients last. Spray muffins pans and scoop 3/4 way full and top with additional raw oatmeal and or flax seed. Bake for 25-30 minutes at 350 degrees F.

Black Bean Brownies

I know what you are thinking....beans and brownies should not be in the same sentence! I have to say that this one sort of made me a little sick at the thought of putting beans in a blender, however, to my shock and delight this is a really great way to get some added protein in a healthy way and give you a new outlook on the past "fat filled" version of this tasty treat.

Check it out!!
RECIPE

3/4 cup cooked black beans
1/2 cup of olive oil
2 eggs
1/4 cup cocoa powder
2/3 cup Stevia ( can use sugar but you add extra unwanted calories)
1 teaspoon of instant coffee or espresso grounds
1 teaspoon of vanilla extract
1/2 cup dark chocolate chips (the darker the better) divided
1/3 cup oat flour ( can use all purpose if that is all you have)
1/2 teaspoon of baking powder
1/2 teaspoon of salt
1/4 cup chopped walnuts

Preheat oven to 350 degrees. Spray a 9x9 pan with non stick cooking spray. In a blender puree the beans and olive oil. Add the eggs, cocoa, stevia, coffee,vanilla,and 1/2 of the chocolate chips. Blend. Add the flour, baking powder,and salt. BLEND. Then add the walnuts and remaining chips and scrape the sides of blender, mix gently a few seconds. 
Pour into pan and bake 20 min.