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Banana Oatmeal Muffins
2.5 Cups Old Fashioned Oats
1 Cup Plain Low Fat Greek Yogurt
1/2 Cup Honey
2 Tsp Baking Powder
1 Tsp Baking Soda
2 Tbsp Ground Glax Seed
1 Tsp Vanilla
2 Ripe Bananas (they are ripest when they start getting the dark spots on them)
Preheat Oven to 350
Spray non-stick 12 muffin pan or use foil liners
Place Oats in food processor and pulse for about 10 seconds. Add remaining ingredients to food processor and process until smooth.
Note: you can then add walnuts or raisins.
Divide batter among cupcake liners and back for 18-20 min or until toothpick comes out clean.
Cool & Eat!
Healthy Brownies – Full of Protein & honestly delicious!
Makes 18-24, Preheat Oven to 325
1, 16oz jar Raw Almond Butter (smooth un-roasted)
1 cup Erythritol or Stevia to taste (liquid erythritol, start with 2 teaspoons and add from there and spoonable, start with 1/4 cup and add from there. Stevia start with 1/2 teaspoon and add from there)
1/2 cup Coco Powder
1/2 cup Coconut Milk
2 Eggs (preferably organic)
1 tbs Vanilla Extract
1 tsp Baking Soda<
1/2 Scoop Chocolate or Vanilla Whey Protein Powder
1/2 tsp Sea Salt
1 Stevia Sweetened Chocolate Bar chopped (Lydia’s or Coco Polo works well)
- Blend Almond Butter until smooth with mixer
- Once Almond butter is smooth add eggs, sweetener & vanilla
- Add cocoa, protein powder, salt, baking soda & coconut milk.
- Mix in chopped chocolate bar.
- Line 9″x13″ baking dish with parchment paper or grease chilled pan lightly with coconut oil.
- Press thick batter into shape.
- Bake at 325 for 35-40 min or until toothpick comes out clean.
*We do not use traditional sugar due to its harmful effects on the body such as increased rick of heart disease, stroke, cancer and diabetes.
Smoky Corn & Black Bean Salsa
2 Ears of Corn = about 2 cups once cut off cob
15 oz can Black Beans, drained and rinsed = 1.5 cups
2 Tomatoes, chopped finely
1/2 cup Onion chopped finely
1 Teaspoon minced Garlic or 1 Clove
1/2 Jalapeno chopped finely or 2 Large Tbs chopped
3 Tbs fresh Lime Juice
2 Tbs Olive Oil
1 Tsp Kosher Salt
1/2 Tsp Smoked Peprika
Boil medium pot of water, cook whole corn for 3 min., place in cold water, drain and cut from cob. Mix all ingredients together, refrigerate for 30 min. and serve.
Butternut Squash Fries
1-2 Pound Butternut Squash
Preheat oven to 400 degrees Cut squash into long 1/3 thick pieces. Toss and coat each one evenly with olive oil. Lay on a wire sheet on top of a tinfoil sheet pan and bake for 40 min., flipping half way through.
2 Cups Cucumbers (peeled, seeded
1/2 Cup Tomatoes, (chopped and seeded)
1/2 Cup Avocado chopped
1/4 cup chopped Red Onion
2 Tbs Minced Parsley
2 Tbs chopped Jalapeno Pepper
4.5 Tsp minced cilantro
3 Tsp minced garlic
1/4 cup reduced fat sour cream (optional)
1-1/2 Tsp Lime Juice
1/4 Tsp Ground Cumin
1/4 Tsp Seasoned Salt
Baked Tortilla Chips (Scoops are best)
*Mix and your done.
1/4 cup = 16 calories, 1 g Fat, & 1 g Protein
Bone Broth – Healthy & Immune Boosting
2 Pounds Bones from Healthy Grass fed Beef or chicken. (If using chicken its about 2-3 full chicken carrcasses)
2 Large Carrots
2 Stalks of Celery
2 tablespoons minced Garlic
2 Tbs Apple Cider Vinegar
1 Bunch of Parsley
1.5 Tbs Sea Salt
5 Gallon Pot
1 Gallon filtered Water
Additional Spices You Like Optional
- Roast Bones to bring out flavor for about 30 min. at 350.
- Add Bones and 1 Gallon of filtered water to pot.
- Chop veggies and mix all but Garlic and Parsley
- Bring to a boil for about 5 min and reduce to a simmer.
- Simmer Beef for 48 hours, Simmer Chicken for 24 hours,Simmer Fish for 8 hours
- Every 2 hours take the excess off the top. Grass fed beef and healthy fed animals will have much less excess come off.
- The last 30 min add the Garlic and Parsley.
Store in a jar and use within 5 days or freeze for later use.
*Bone in broth is known to have great health benefits such as reducing cellulite by improving connective tissue, increase hair growth & strength, improve digestion, re-mineralizing the teeth, boost immunity, improve allergies, brain health and liver function.
12 oz Chickpeas/ Garbanzo Beans drained
2 Tbs Olive Oil or Coconut Oil
Preheat oven to 450 degrees
Blot Chickpeas with paper towel to dry them fully.
Toss in a bowl with oil, salt, garlic and cayenne pepper to your liking and bake for about 30-40 min. watching near the end to be sure they don’t burn. Let cool and you have a healthy treat!