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.

Chocolate Sea Salt Dip

The sound of it doesn't sound healthy, but what a treat this was tonight. My little ones have already developed the female love of chocolate and it's up to me that they stay healthy so when they asked if I could make them this dip I was all over it!
It is easy and tastes so great. Slicing up some fruit to go along with it and you have a power packed snack that is incredibly good and good for you! Eating clean and loving it!
So here's the deets.

Chocolate Sea Salt Dip

1 avocado ( peeled and pitted)
6 TBSP organic cacao powder
1/2 cup unsweetened cashew milk (can use almond too)
5 TBSP pure maple syrup
1/2 tsp vanilla extract
1/4 tsp sea salt

Place it all in a food processor or vita mix and blend it up! Process till smooth! 

Pumpkin Puppy Treats

Maybe it is the bitter freezing weather or maybe I wanted to try something new. So looked up something yummy for my puppies and while I am a busy mom and business owner, I thought if they came out well, I can serve them up as kid snack too. (multitasking?!) Well I am kind of serious about that last part. But mostly for the pups. It is healthy and packed full of goodness for their bodies.
So a friend gave me a recipe and I went for it. Here is the recipe and it honestly is pretty quick and easy.

 

Needed:

2 eggs

1/2 cup organic canned pumpkin

1/2 cup applesauce

1/4 teaspoon sea salt

2 1/2 cups brown rice flour

Preheat oven to 350 degrees.

Whisk the eggs and pumpkin together- then add in the salt, applesauce, and flour.

Mix well. Spread on a floured surface ( can use the rice flour) roll out and then cut into shapes and place on a cookie sheet. 

Bake for 20 minutes then take them out and turn them- put them back in for 20 more minutes.

Allow to cool completely before giving treats out to your furry friends. 

** (note if you want to try them or let your kids try them they are not that bad, pretty hearty actually. I had some with honey for lunch!)  But my sweet pups love them so HUGE plus for all of us!

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)

Grilling up some banana and peanut butter smiles

I am trying to come up with healthy new ways to give the kids some fun meals. This one happened by accident when we did not have much around and this is what we came up with. It's actually quite delicious and the warm banana really was a hit!! I always use organic ingredients but use what you have on hand.

Peanut Butter and Banana Grilled Sandwiches 
WHAT YOU WILL NEED: Peanut butter, a banana, honey, (flax seed optional), bread,butter, or coconut oil!

Prepare just like a grilled "cheese" I added flax seed because it is extra Omega 3 and they do not even know it. Spread the peanut butter/flax/and honey on a buttered slice of bread.

 Top with banana slices and cover with last piece of bread. (make sure you are putting coconut oil or butter on your bread..you want the "grilled" texture)
Cover and cook over medium heat- (flip once)

Hope you guys enjoy it!!! - Laura

Minty Madness Organic Green Smoothie

A great new smoothie recipe!! LOVE IT! My kids love it too so we all can celebrate this one!
1 cup frozen pineapple (or fresh)
1 cup mango
2 cups raw organic spinach
3/4 cup orange juice
1/4 cup water
4-5 fresh mint leaves

Turn on Vita Mix or blender...BLEND it up!! Delicious, quick and packed full of healthy live nutrients!! Mix it up and share some of your own!!

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"

Kale Chips

There are many variations of kale chips. I have made mine in a dehydrator as well as the oven. Both come out well. This one is done quickly in the oven. It makes a quick and healthy snack that is addicting. A wonderful way to get more greens.

Needed:
As shown above- 1/4 cup coconut oil (melted)
Kale pieces spread out on cookie sheet
Nutritional Yeast
Directions-
Spread kale pieces on baking sheet and pour coconut oil on top. Mix to coat evenly. Sprinkle with Nutritional yeast. This gives it the cheesy flavor. Mix well and spread out kale evenly before baking.
Bake 10-15 minutes at 300 degrees.
** can add other spices to your preference before baking to add different flavors.

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.

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.

Raw Chocolate Pie

Is there such a thing as a healthy pie? I personally was not aware of such a thing until I made a switch to an all raw diet for a time of cleansing and healing. About two months ago my search began and what I have found has changed my whole life and way of thinking even about "baking." This is a raw, vegan chocolate pie that I think will surprise you. When I first saw and tasted it I could not believe what I was eating was actually healthy and good for me, but it is!

Recipe for Raw/Vegan Chocolate Pie
 CRUST-
In a food processor blend the following ingredients until fine.
1 cup soaked cashews drained (  soaked means you soaked them in cold water at least 6-12 hours in fridge)
6 pitted dates
1 cup flaked raw coconut (not the sweetened)
1 tablespoon of raw cocoa powder
Press into a pie plate and make an even layer at bottom of pan and set aside.
FILLING-
In processor blend the following ingredients until smooth
5 avocados (pit and skin removed)
1/2 cup organic maple syrup
1/2 cup coconut oil
5 tablespoons of raw cocoa powder
1 teaspoon of sea salt

Pour onto the crust and top with shaved coconut flakes. Chill at least 3 hours.

Mango Gazpacho

With the temperature heating up I am looking for new ways to mix up some of my recipes. This is a delicious cold soup that can be thrown together pretty quickly. Enjoy. 
You will need: 
2 mangos diced 
1 small bag of corn
 1 small cucumber diced and seeded 
1 red pepper diced 
1/2 green pepper diced 
4 scallions diced 
1/4 cup chopped cilantro 
1 lemon (the juice) 
2 limes (the juice) 
1/4 cup honey 
2 cups water 
* Mix all the diced fruit and vegetables together, add the juice of one lemon and two limes, add 1/4 cup honey, cilantro, and water. Mix well. Chill and serve. Makes enough for 4. Add more water if you need more!

Cilantro Lime Thai Salad

This recipe is amazing and it keeps in the fridge for several days if you store the dressing in another container and use only when serving. Another healthy recipe to add to a list of amazing ideas for your overall wellness. Enjoy! Ingredients 1/2 head of Napa red cabbage ( chopped in strips) 1/2 head green cabbage (chopped in strips) 3 carrots thinly sliced 1 cucumber ( seeded and sliced in thin strips) 5 green onions chopped ( or 1/2 of a red onion) 1 bag of Organic Edamame ( cook first about 4 min) MIX Then make dressing as follows In a processor or Vita Mix- Blend Well: 1/2 cup Olive Oil 1 clove of garlic handful of raw cilantro 1 teaspoon of Sea Salt 1 teaspoon of Truvia Lime Juice ( about 2 limes) If you store the dressing in another container this will help the shelf life. Reheat dressing for 10 seconds if you had it in fridge, also if you have a family of more than 4, use the entire heads of both cabbages. ** Can also add chicken or avocado!!

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.

Healthy Food

It is so easy to be fooled in making healthy choices when buying food. Many products are now labeled as all natural, and whole grain. To the consumer these may seem like healthier food choices than traditional packaging. However, read labels and understand ingredients. You may think you are making a healthier food option and are creating simple and healthy recipes when you are still consuming GMO's and toxic preservatives. It is so important to do your research. It is critical to your overall health and well being to know what these ingredients are, that are being put into the food you are consuming.

New website address

Taking on a new website address this week. Be sure to check it out. www.allthingshealthycoaching.com If you are looking for healthy recipes and healthy options there is a great page with ideas and links for you to check out. Be sure to check out the new services offered as I am constantly trying to expand my consulting and coaching business.

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.