Baked Coconut Chicken Tenders with Homemade Honey Mustard
These lightened up version of fried chicken fingers will be sure to satisfy both your clean eating fanatic as well as your fried chicken fiend. The chicken is breaded with minimally processed, gluten-free grains to keep the glycemic index low and the coconut ads a great flavor and texture. Since these are baked, no guild from the fry-o-later! Honey mustard sauce is equal parts healthy and satisfying - this comfort meal will not disappoint.
Tangy Cauliflower
This sweet and spicy garlic chili cauliflower is addicting if you like a kick of flavor. It is one of my personal favorite ways to boost the flavor without adding tons of sodium/sugar.
Pumpkin Oats 3 Ways
I love pumpkin and I love oats. So the combination can't be beat. Which is why I have 3 different ways to prepare this delicious combination. Pick your favorite below!
Grain Free Peanut Butter Cookies
These EASY to make cookies are grain free, full of healthy fats, low in sugar/carbohydrates and super delicious! I've made several variations using different flavors of peanut butter and different mix ins so you can feel free to get creative!
Magical Spirulina Superfood Bites
These bites are bursting with energy. Don't let the color scare you, they taste like vanilla almond butter and mulberries! The spirulina adds extra protein, iron, Vitamins A & E & plus tons of other phytonutrients. The maca balances your hormones and boosts your libido <3
Beautiful Beet Berry Smoothie
This beautiful beet berry smoothie is refreshing, low in sugar, and packed with health benefits from the beets and acai! Beets are immune-boosting (vitamin C), high potassium for liver and muscle function and all you runners and cardio fiends out there, beets help your blood carry more oxygen which helps cardio performance!
Cinnamon Apple Crumble Protein Bars
These apple bars are perfect to pack for school or work snacks and actually have a ton of protein to keep you full, unlike most recipes that call themselves protein bars. These have ZERO added sugar OR oil and are gluten-free! They're really good with some peanut or almond butter drizzled on them (come on who doesn't love apples and peanut butter!)
Secret Cauliflower Oatmeal
Cauliflower gets a bad rep because it's a white vegetable - and people always say white vegetables have less nutritional value - however, this is totally not true. The insoles in cauliflower are anti-inflammatory, the sulfur can help prevent/fight cancer, and a serving has almost all your daily Vitamin C needs which boosts immunity! So why not add them to your oats and bulk up your breakfast without bulking on the calories or the lbs. Trust me - you barely taste them (which is why I call this SECRET cauliflower oatmeal) plus you get tons of vitamins and minerals in first thing in the morning!
Creamy Tuna Wraps (Mayo-free)
I call this a wrap because that's my favorite way to eat it, stuffed in a big whole wheat wrap. However, it can be served by itself as a salad or on a big bed of greens. This tuna salad is the perfect mix of flavors, textures, colors and nutrients! Plus, it's made with canned tuna so it's so easy to whip up.
Creamy Tuna Wraps (Mayo-free)
Honey Peanut Butter Bites
Some of my other energy bites are a bit "adventurous" with the flavors. These are a great crowd pleaser - who doesn't love peanut butter and honey!? Plus, you will definitely have all these ingredients in the house so no grocery shopping needed. These provide the perfect pre or post-workout snack since they are full of healthy carbohydrates and protein but don't have TOO much refined sugar.
Spicy Sriracha Shrimp & Brussels Sprouts
I have a heavy palette for spice so I absolute love these spicy shrimp and brussels sprouts. This makes one big flavorful meal with minimal added sodium or unhealthy fats. It also is pretty quick to whip up. If you aren't as much of a spice-fiend as I am you can always adjust the sriracha.
Crispy Un-Fried Tofu
Tofu can be polarizing but if you prepare it right it can be delicious even for meat-lovers! Texture is key. The below preparation goes really well with all different seasonings, sauces and flavor profiles. It has the perfect crispy "fried" texture without the frying.
Crispy Un-Fried Tofu
ZOATS
Zucchini oats might sound strange but you don't taste the zucchini at all and it bulks up your oats without adding tons of sugar or calories. You stay full longer plus get your morning nutrients in. I have a few variations of zoats, but they all have the same general principle. They're good cold or heated. Be adventurous and try them out.
Zucchini Banana Almond Butter Power Muffins
These muffins are made from the most wholesome ingredients and make the perfect breakfast or snack since they are definitely filling (in a good way). Moms, these are a perfect way to trick kids into eating vegetables (since you don't taste the zucchini)! Not to mention that they're paleo-friendly, gluten and dairy free and contain no refined sugar. They're loaded with fiber, vitamins and protein AND if you top them with goji berries like I did, you can add an extra bit of protein and superfood power!
Sweet Baked Banana Chia Oats
If you have a ripe banana you must make this nourishing and scrumptious breakfast. Since I work out in the mornings (usually) I like to prep it all ahead of time, workout, then pop it in the oven while I shower. It seems like a long wait for a breakfast to cook but it is SO worth it! No added sweetener except the banana so it's good for your blood sugar, PLUS the bananas are high in potassium, the chia seeds give you those super important omega-3s, oats provide fiber and keep you full. Comes out tasting like banana cake! My favorite topping is nut butter (duh) but it's great plan as well!
Guilt-Free Chocolate Mug Cake
Mug cakes are amazing because when you're craving a cake, you have a single-serve cake in a matter of minutes! Then, you can eat the entire thing, and still feel great after (not bloated or guilty) and fill your body with nourishing foods! This chocolate mug cake is perfect to satisfy your chocolate craving at breakfast, for dessert, or as a snack! It's grain, dairy and gluten free and packed with protein!
Turmeric Cauliflower Rice
Cauliflower rice is such a versatile side dish! Not to mention it can be cooked into oatmeal and other breakfasts to get your morning veggies and you won't even notice (but that's a separate post). It's so easy and can reduce the carb and calorie load of any meal while still giving you the hearty satisfaction you get from eating rice or another grain! I like to season mine with turmeric, it has a great flavor and reduces inflammation in the body.
Comfort Zoodles
Zucchini + Noodle = Zoodle (for those who are unfamiliar). They are my FAVORITE way to make an easy, lean dinner taste comforting. You must first own some kind of spiralizer (to make the noodles), however, you can find these for under $20 at Amazon.com or Bed Bath & Beyond, you really don't need anything fancy. The zucchini fills you up at only about 30 calories per zucchini (vs. a serving of whole wheat pasta at around 190). Plus it is a great source of calcium and potassium. I love zoodles for lunch or dinner and they store pretty well if you want to pre-make them and keep them in the fridge.
