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Tuesday, November 5, 2019

Healthy Veggies Most Marinara in the instapot

I never ever ever buy store bought marinara. Most of it is full of crap and even the better ones have added sugar. There are a few rare brands out there that are clean, but they are EXPENSIVE. 

So I always make my own. It is really one of the most simple things that I do. You can do it in a normal pot, the process just takes a lot longer. I love that 40 minutes before dinner if I have no marinara, I can still throw this together and it will be ready in time. You LITERALLY throw this in the instapot and put it on manual for 30 minutes. 

On my nutrition programs store bought marinara counts as a fruit carb instead of a veggie because it is so full of stuff. I prefer to get a serving of veggies. I save my carbs and fruits

Healthy Instapot Marinara
1/4 cup olive oil
1 onion chopped (I use sweet onion)
2 cups chopped carrots
1 cup chopped celery
1 head of garlic, chopped
3 cans 28 oz PEELED tomatoes
1 6oz can of tomato paste
1/4 cup italian seasoning (Can use fresh herbs here if you have them)
2 teaspoons pink himalayan sea salt
1 teaspoon ground black pepper
1/2 teaspoon red pepper flakes
1 bay leaf

Put all the ingredients in the instapot in the order it is written above. 

Turn your instapot on and choose manual. 
Make sure your vent is closed and type in 30 minutes. 
Now you wait. 
Once the 30 minutes is up ( it is really more like 35 minutes because it has to take time to heat up), vent and then open your pot. 
Take out the bay leaf. It can be tricky to find. I use a fork to look for it. 
Use an emersion blender to puree. If you don't have one you can cool for a bit and blend in a blender in small batches. Emersion blenders are super cheap and I highly recommend having one though. 

You can store in jars, or airtight containers in the fridge or serve immediately. Enjoy!


Healthier Double Chocolate chip cookies


Make the ingredients count!

These are a staple in our house during full moons and retrogrades. My moon sisters understand. We must have the chocolate, but we don't want to feel gross after from the sugar and saturated fat. 
This is my solution..
These cookies boast:
150 calories per cookie
5 grams protein per cookie
3 grams fiber per cookie
 
They add nutrition while most other cookies are just sweets with no nutritional value really. These ingredients are wholesome and nutrient dense. 


Healthier Double Chocolate Chip Cookies
makes 16 cookies ( I double it)

2 cups Almond flour 
1/4 cup coconut flour 
1 TBSP Cacao
1/3 cup PURE RAW honey or PURE maple syrup or 50 honey/50 maple
1/2 tablespoon baking powder 
1/2 teaspoon salt 
2 teaspoons vanilla 
1 egg
3/4 cup chocolate chips

Preheat the oven for 375
Mix all ingredients, except chocolate chips, together until fully blended like dough.
Stir in chocolate chips. 
Line a baking sheet with parchment paper to prevent sticking. 
Scoop the cookies into 16 mounds. I used the pampered chef cookie scoop to make them all the same size. 
Bake for 13 minutes. Serve warm, or cold, or however you li

Wednesday, October 30, 2019

Compression active wear that doesn't budge


I workout daily. It is non-negotiable for this Cancer survivor to skip a day. 

Once I surrendered to that, the rest was easy. It is like brushing my teeth. I don't skip that, so why would I skip moving my body? The daily workout regime requires a nice big wardrobe of workout attire. So I have pretty much tried every brand out there. Today I want to introduce you to Yvette “Be Active, Be Daring, Be inspired” is their brand concept.At Yvette they believe each woman should have their own size of sports bras, from petite size to plus size, there is a size fits you. 

In this crow arm balance I am showing you their criss cross bra.  You can get it 10% off with code Christi10 at checkout.




What I love most about Yvette is that you can choose your level of compression. From light for yin yoga and light stretching to firm compression for cardio, cross-fit, and my favorite; getting upside down in some vigorous yoga. For someone like me that loves inversions and arm balances, the type of fit really matters or we end up with a wardrobe malfunction. Gotta strap those girls down! 

I have put my new Yvette outfit to the test. I did an extreme cardio workout, a mixed martial arts workout, a vigorous vinyasa, and then I went around and did my favorite inversions and arm balances and NOTHING budged.  In this picture I am wearing their criss cross bra and their sculpt mesh impact leggings.  You can get them 10% off with code Christi10 at checkout.

I never had to fix my outfit, or put body parts back where they should go. I didn't have to pull my pants back up after doing burpees either. The last thing I want to be worried about when I am in the thick of my workout is if I am covered properly. If you are wanting full coverage bras and leggings... I highly recommend Yvettes compression leggings and sports bras. Check them out and comment below on how much you love yours!

Tuesday, October 29, 2019

Healthy Protein fettuccine Alfredo with Vegan option


I was too tired to snap a perfect picture. Hormones are on fleek right now and its not a picnic, but I know eating healthy will help. But the Bitch inside wants comfort food. Good thing I have tricks up my sleeve and I can feed both the Bitch and the Angel that wants to stay true to her goals. Enter healthy alfredo.

I know what you are thinking but you are wrong. This IS just as creamy and rich as the regular dairy filled version. The original saturated fat version makes me feel gross. Bloated, tired and miserable. I am all about eating yummy good food, but I don't want depression afterward. Been there, no thanks. So this is my solution and it works like a charm. I feel like I just indulged on the best comfort food all while sticking to my goals. Nothing is better than that! So let me share with you the EASY way to make it.

First thing I use is Banza noodles instead of store bought fettuccine. I choose Banza because per serving they have 25 grams of protein, 13 grams of fiber, and 40% fewer net carbs than traditional pasta. And they taste like the real deal. My entire family loves them and no this isn't a paid ad. This is me saying there are REALLY healthy options out there for you that require very little lifestyle change. Ditch the noodles that have virtually no nutritional value for ones that are FULL of protein and nutrients. Chickpea pasta is a healthy choice for people to trying to lose weight, diabetics, or anyone who loves pasta. Its the small steps that add up. 

I doubled this recipe because that is how I meal prep. Every time I make a dinner I double it. Sometimes triple it, and put it in individual servings in containers. It is like having a healthy lean cuisine that is actually whole foods. It is fantastic if you have fitness goals because if food is prepared and ready, you tend to not waste money and calories on C.R.A.P. 
Carbonated Drinks
Refined Sugar
Artificial Flavorings & Alcohol
Processed Foods

We don't need those in our life. Your body is begging you to give it the good stuff! So when I get a hankering for olive garden, I do this instead. Give it a try!

Healthy Protein fettuccine Alfredo

1 1/2 cups sweet onion, diced
1-2 cups low sodium vegetable broth if vegan, chicken broth if you aren't, divided
1/2 teaspoon pink Himalayan sea salt
1/4-1/2 teaspoon ground black pepper
4 x-large minced garlic cloves
1/2 heaping cup raw unsalted cashews (soaked for at least 4 hours for creamier result)
1-2 teaspoons lemon juice
2-4 tablespoons nutritional yeast if you want vegan and dairy free, parmesan cheese if ya don't care.
I package Banza protein linguine noodles



Add the onion and 1 cup of the broth to a large pan over medium heat. Cook for about 8 minutes until the onion is very tender. Next, add the garlic and cook a couple of minutes more, stirring often. All of the broth should have evaporated by now. If not, keep letting it cook until the broth is gone. You don't want any more liquid once it's done cooking, so the end result is thick and creamy.


Add the cooked onion and garlic to a blender. Start out by adding JUST 1/2 cup more of the remaining broth and add the remaining ingredients (salt, pepper, cashews, starting with JUST 1 tablespoon lemon juice, nutritional yeast-starting with just 2 tablespoons yeast). Blend on high for a couple of minutes until very creamy and smooth. Taste and add any more salt & pepper if desired.


Cook your noodles according to package directions. Top with sauce. You can also add chicken or any protein or veggies of choice. For an easy chicken alfredo get a rotisserie chicken at your local grocery.



Tuesday, October 15, 2019

Healthy Calorie Free Chocolate Tea

Who doesn't love chocolate? I know I do, but it is actually more for the nutritional benefits just as much as it is for the yummy comfort. Cacao has incredible mood-boosting properties and is high in antioxidants, but usually comes with calories. Until now. You guys,  I just gotta tell you about this Cacao tea from Cacao Tea Co.

It is 100% pure and organic and is completely sugar-free, caffeine-free, gluten-free, dairy-free and GMO-free with no artificial flavoring, additives or preservatives. That is a given if I am recommending it. But it also has a natural sweetness, a heavenly chocolate taste and aroma, and a delicate stimulating effect helping with focus and alertness. This cacao tea is the perfect natural alternative to chocolate or coffee. You want to know the best part? It has ZERO calories. Making it the perfect beverage to enjoy when you are trying to have a healthy lifestyle. 


It is a 100% natural tea which is brewed from cacao husks (also known as cacao shells). The tea is a loose-leaf style tea which, when steeped in boiling water, results in a delicious tea which tastes like chocolate.

I steeped in boiling water for 5 minutes and added a few sweet drops and had a zero calorie cup of chocolate comfort. I highly recommend! Try it here

Tuesday, September 3, 2019

Pumpkin Spice EVERYTHING



It is September! That means get your cozy sweaters, light those fires, and grab your favorite Pumpkin Spice anything. Muffins, cakes, cookies, lattes, teas, martinis... you name it... it exists. The Pumpkin Spice frenzy exists. Last year our company came out with a Pumpkin Spice version of our Shakeology and it sold out in 3 hours.

Welllll......



YES BABY! IT'S HERE!!!!
Pumpkin Spice and everything... nice, healthy and delicious! Now you can get your daily dose of Fall every morning with our newest Vegan Shakeology flavor!

The cozy sweaters, colorful fall leaves, and — oh, yeah — your favorite pumpkin spice beverage! And that’s exactly why Beachbody created Vegan Pumpkin Spice Shakeology. This rich and creamy vegan shake features notes of pumpkin spice -cinnamon, nutmeg, and ginger. It’s incredibly tasty on its own, mixed with milk or almond milk for a creamier version.




So what's in it?
•7 raw carrots'
•6 cups raw broccoli
•3 raw onions
•4 cups raw mushrooms
•3 cups romaine
•10 cups raw cauliflower
•1 cup peas
•4 cups radishes
•1 bowl of exotic fruit
•6 cups nonfat yogurt
•1 shot of wheatgrass
•Vitamin A
•Vitamin C
•Vitamin B1
•Vitamin B6
•Vitamin B12
•Copper
•Vitamin D
•Vitamin E
•Vitamin K1
•Vitamin B2
•Folic Acid
•Chromium
And SO many MORE cancer fighting superfoods!!! 




SPICE, SPICE BABY!!!

The good news is that you can order it TODAY, 
but the unfortunate news is that Pumpkin Spice Vegan Shakeology is a limited-edition flavor, so you’ll need to act fast before it sells out. Once it’s gone, it’s gone. For U.S. customers, each box of 14-single serve packets is $74.95 + s&h (Canada $89.95 CAD + s&h). Please note that there is no monthly auto-ship option available for this flavor because of the limited quantities, only a one-time order can be placed, however you can order up to 5 boxes per transaction.

Wednesday, August 21, 2019

Protein Cookie Dough

Who want something YUMMY?
Who has goals?
I got something for ya!
Each one of these cookie dough cones contains:
•7 raw carrots
•6 cups raw broccoli
•3 raw onions
•4 cups raw mushrooms
•3 cups romaine
•10 cups raw cauliflower
•1 cup peas
•4 cups radishes
•1 bowl of exotic fruit
•6 cups nonfat yogurt
•1 shot of wheatgrass
•Vitamin A
•Vitamin C
•Vitamin B1
•Vitamin B6
•Vitamin B12
•Copper
•Vitamin D
•Vitamin E
•Vitamin K1
•Vitamin B2
•Folic Acid
•Chromium
And SO many MORE cancer fighting superfoods!!!

Do I have your attention? 


I mention all the time that I EAT my daily superfood shake more than I drink it. We make ALLLLLL the things from cookies and pancakes, to ice cream and of course... cookie dough! It gives me variety in how I get my nutrition in. EVERYONE needs to supplement. STOP buying CRAP vitamins at the store that don't even make it to your digestive system. ENZYMES are where it is at and my shakeology is FULL of plant enzymes. It has been my secret weapon to staying cancer free and fit for 6 years now. Ready to give it a shot? Get your shakeology HERE 

I also use a digestive health fiber boost. So what would normally make you bloat (cookie dough) will help flatten out the tummy. You can get your digestive health fiber boost HERE. One of these tubs lasts me a month and makes a TON of cookie dough as well as other yummy treats.

Now here is how I made this delicious brownie cookie protein dough.


Protein Cookie Dough

1 Tbsp almond butter
1 Tbsp raw honey⁣ or pure maple syrup
1 packet or scoop vegan or reg chocolate shakeology⁣
1 scoop Digestive Health fiber boost⁣
a pinch of pink himalayan sea salt⁣
A few tablespoons of unsweetened almond milk⁣
optional: chocolate chips!⁣


Put all the dry ingredients in a small bowl. Add almond butter and honey, or maple syrup. Slowly add 1-2 tablespoons of almond milk while mixing. Keep adding milk slowly until you reach your desired consistency.

Eat up. Store what you don't eat in an airtight container in the fridge. If you want all the probiotics and prebiotics then eat within 30 minutes of making. 

Healthy Snickerdoodle Cookies

Eat the cookie.

Yes I did say I am a health and fitness coach that specializes in nutrition. 
But eat the cookie. :)

I see no reason why you can't be healthy and have your cookies too. These cookies are loaded with protein and nutrients. EVERY ingredient counts to make them a great addition to your healthy lifestyle. They are naturally gluten free and grain free, and naturally free from refined sugar. YES of course there are calories. A whopping 90 calories per cookie. BUT they are calories that count! Making it an easy swap. Instead of a spoonful of peanut butter or almond butter, have these instead. 


You are welcome. 


These contain:

Almond flour is high in protein, manganese, vitamin E and monounsaturated fats, low in carbohydrates, and contains fiber. ALL good things!

Raw Honey is rich in Antioxidants, it can help lower Blood Pressure, improve Cholesterol. and can lower Triglycerides.

Pure maple syrup contains numerous Antioxidants, helps fight Inflammatory and Neurodegenerative Diseases, helps protect against Cancer, has many vitamins and minerals.

Cinnamon is loaded with Antioxidants, has anti-Inflammatory properties, helps reduce the risk of heart disease, helps improve sensitivity to insulin, and lowers blood sugar levels.

Pink Himalayan Salt helps balance electrolytes, increases hydration, helps balance PH so is great for keeping in an alkaline state, helps prevent muscle cramping, strengthens bones, lowers blood pressure and more. 

Eggs  a very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat than the yolk. Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.

So dig in and enjoy yourself some yummy healthy snickerdoodles! 


Healthy Snickerdoodle Cookies
makes 16 cookies


2 1/4 cups Almond flour 
1/3 cup PURE RAW honey or PURE maple syrup or 50/50
1/2 tablespoon cream of tartar
1 teaspoon cinnamon
1/2 tablespoon baking powder
1/2 teaspoon pink himalayan salt
2 teaspoons vanilla
2 eggs
For topping:
1/4 cup coconut sugar
1 teaspoon cinnamon


Preheat the oven for 375

Mix all ingredients, except topping, together until fully blended like dough.

Line a baking sheet with parchment paper to prevent sticking.

Scoop the cookies into 16 mounds.

Mix together the topping of coconut sugar and cinnamon and sprinkle on top of prepared cookies.

Bake for 13 minutes. Serve warm, or cold, or however you like.















Healthy Dark Chocolate Brownies

Listen, there is NO WAY on earth I would EVER ask a person to give up chocolate. 
Ever.

Chocolate is the bomb dot com. It makes the world go round. It saves lives... okay, I may be getting a bit dramatic, but still. 

Okay, switching to my nutritionist ways... Chocolate is a POWERFUL source of Antioxidants! It improves blood flow, lowers blood pressure, raises HDL and protects LDL from oxidation, it reduces the risk of heart disease, improves brain function, and so much more. So of course I am going to say EAT THE CHOCOLATE.



The thing is, so many have chocolate ALL WRONG. You have to stay away from the storebought crap. It isn't good for you. It rarely has a lot of real chocolate in it. It is full of sugar and other chemicals. 


Get Cacao NOT Cocoa. When you know better, you do better. 
So grab a great non-gmo organic bag of CACAO and let's get started! 


Healthy Dark Chocolate Brownies

2 cups almond flour
1/2 cup unsweetened cacao powder
2 teaspoons baking powder
1/2 teaspoon pink himalayan sea salt
1/4 cup coconut oil, melted and cooled to room temperature
1/2 cup raw honey
1/2 cup pure maple syrup
2 eggs
1/4 cup unsweetened almond milk
2 teaspoons pure vanilla extract
3/4 cup dark chocolate chips


Preheat oven to 350ยบ. Line an 8×8 baking pan with parchment paper.

In a large mixing bowl add almond flour, cacao, baking powder, sea salt, and mix together.

In a small size mixing bowl, add melted coconut oil, maple syrup, honey, almond milk and eggs. Mix

Pour the wet ingredients into the dry ingredients and stir to combine. Add in chocolate chips to the brownie batter and stir to combine.

Pour the brownie batter into the baking pan, and spread in an even layer.

Bake for 40 minutes. Remove from the oven and allow to cool to room temperature. Use the parchment paper to lift the cooled brownies out of the pan, cut and serve.

Monday, August 5, 2019

Healthier Chocolate Chip Cookies

Shark week. 
Need I say more ladies?
It is the week that all your hard work can go out the window because the evil Bitch wants chocolate and she wants it NOW!
NO!
Not this time.
This is what we do. 
We pause for a second and realize we CAN have it, we just gotta make it! 
We are like everyone else. We have cravings. We just know how to make them healthy. This is how I help people lose weight while EATING everything they love. You just need the knowledge! Knowledge is power and this is why working with a nutritionist is priceless. Oh hey, I am a nutritionist, and I help people online with their nutrition. If you need help, be sure to send me an message.

Back to these amazing cookies.
I would take these over any other cookie any day of the week. Especially fresh from the oven. If you use Enjoy life chocolate chips then this recipe is free from most allergens. I use God given sweetener. The syrup from a tree, or the honey from a bee, and very very little of it. I find a 50/50 blend of the two makes for perfection. These are also gluten free, grain free, soy free, and PACKED with protein. 
These boast:
150 calories per cookie
5 grams protein per cookie
3 grams fiber per cookie

So they actually add nutrition. The ingredients are wholesome REAL food. You can cut back on the calories if you want to lower the chocolate chip count, but I say INDULGE! Having one of these is like having a scoop of peanut butter healthwise... so GO FOR IT!

Healthier Chocolate Chip Cookies
makes 16 cookies

2 cups Almond flour 
1/4 cup coconut flour 
1/3 cup PURE RAW honey or PURE maple syrup or 50/50
1/2 tablespoon baking powder 
1/2 teaspoon salt 
2 teaspoons vanilla 
1 egg
3/4 cup chocolate chips

Preheat the oven for 375
Mix all ingredients, except chocolate chips, together until fully blended like dough.
Stir in chocolate chips. 
Line a baking sheet with parchment paper to prevent sticking. 
Scoop the cookies into 16 mounds. I used the pampered chef cookie scoop to make them all the same size. 
Bake for 13 minutes. Serve warm, or cold, or however you like. 





Tuesday, July 23, 2019

No budge squat proof leggings and sports bras




Truth:
Before this past week I have never purchased a pair of fitness leggings or yoga leggings. Don't get me wrong...I have owned over a hundred pair and that's low balling it. During my cancer recovery I wrote a book and every brand under the sun wanted me to wear their gear for their brand to be seen in the book and on my blog, so they sent me free leggings, bras, and tops. Then I started running challenges and brands would sponsor me and send me more leggings. I have been blessed to gift leggings to women's shelters and challengers and coaches that lost weight and needed new clothes.
.
Some leggings were great. Others were awful ( having to pull up after every move). There were few that were perfection.
I call those the rare gems.
So when I found these new leggings that fit like perfection and DIDN'T BUDGE , were squat proof and was okay for both of my practices yoga AND cardio...I had to order more. 

These are legit and I love the support of the sports bra too. 
I am definitely gonna be getting more too. #NotSorry I can donate the other ones. These are worth their weight in gold. If you want to snag some for yourself all the styles are on THIS PAGE.

Can't wait to show you how I put all these to action the next 100 days.

Nothing motivates me more than new workout clothes that fit perfectly. 

What motivates you?







Monday, July 22, 2019

How to Get Beachbody Free Trial


Okay, you have been watching my workouts and you wanna give it a try first.

How to Get Beachbody Free Trial
 


Beachbody is currently offering a FREE 14-day trial of their popular On Demand service, which is great news for folks who are strapped for cash or just want a chance to try their programs out before committing to the monthly subscription.

You can sign up for their free trial here,
On Demand Features

The basics....
Full Access to All Beachbody Workouts



When you sign up for the Beachbody on Demand Free Trial, you will get instant access to all of the Beachbody workouts. This means you can try all of their favorites, and the classics too. This includes blockbuster Beachbody offerings like:
Shift Shop
P90x (All 3 Versions)
Insanity
Core de Force
Brazil Butt Lift
PiYo
CIZE
22 Minute Hard Corps
21 Day Fix
21 Day Fix Extreme
T25
TurboFire
Hip Hop Abs

These are just a few of the great workouts you will have access with your free trial, plus, once enrolled you also get access to other great offerings, that are only available to Beachbody members.




With their On Demand service, you also get exclusive access to their Team Beachbody membership. This means you will be able to track your workouts, develop individualized meal plans, and much more.

This helps feel part of the Beachbody family, while also ensuring that you stay on track with your workouts, which is a huge bonus.
Stream on Roku and More

With Beachbody On Demand, you won’t be stuck watching your workouts on your iPhone app – it works on a number of different streaming devices and services including Roku, Chormecast, and the Amazon Firestick.
Final Thoughts

Can you really try Beachbody for Free? Yes. Yes, you can. That’s great news for those of us who like to try things out before committing any of our hard earned cash.


To learn more about their free trial, CLICK HERE to visit the official Beachbody website.


How to Sign Up for the Free Trial Offer

You can also go directly to Beachbody and select the 3-Month Standard Beachbody On Demand Membership. This page also includes four other purchasing options (which we will discuss below) that come with a 30-day money back guarantee, but you will be charged immediately.



Beachbody On Demand Costs After the Trial Period Ends

After the 14-days, if you don't cancel, you are automatically enrolled into a quarterly membership of Beachbody On Demand.
To cancel the Beachbody On Demand free trial, you must contact Beachbody customer support one of 3 ways via online chat, via email with the online form, or via phone: (800) 470-7870.

Be sure to have the email address you used when signing up available when you cancel. Your customer account number or order number may also be required. The same procedure above applies to canceling any membership.

My hope is that you contact me and decide to get in one of my free accountability groups and give BOD a try for 3 months. Lets see what changes in 3 months! I bet I get ya hooked forever! 


Be 100 with us in this brand new ground breaking at home workout program


 I am coming for this move!














Guys, I am hooked.
I got to preview the first 10 days of this program and it's everything.
Check it out....

I LOVE being motivated and nothing does it more than knowing I get 100 different workouts. 
Yep. I said it right.
We don't repeat the same workout twice in the whole 100 days. 
They are broken down into 10 types of workouts and we do each type 10 times, but differently. 
100 workouts. Who is in? 
Try the FREE sample workout HERE
If you love it like I do and want to do it, CONTACT ME asap!
If you are independent and just want to do it alone. You can get your kit HERE.

Curious what kit you should get? Take this quiz

I hope I hear from you and you JOIN me in my private accountability group! Together we are stronger!


Thursday, July 18, 2019

Healthy Pumpkin Seed Pesto Pasta

Earlier this week I shared my Healthy Guilt Free Greek Pasta Salad  that was a HUGE hit in the house. So much so that they asked that I make it again. It kept great overnight in the fridge so it is a new favorite for picnics and lunches to our outdoor events, and for my husbands lunch at work. I use meal prep containers. You can make a double batch ahead of time when company comes. This would also be great to bring to potlucks or tailgates. Balance the fun out with some healthy yummy options.

Since the Penne Cauliflower Pasta was so great...I wanted to work more with this brand. As a reminder Veggiecraft Cauliflower pasta only has 3 ingredients:

Cauliflower - Which is full of fiber, plant-based protein, and vitamins including vitamin C, vitamin K, potassium, and omega-3s, but it is low in carbs, sodium, and sugar as well.

Lentils - Packed with energy-sustaining plant-based proteins, lentils are a great source of folate and magnesium, which contribute to heart health and lower cholesterol. They are also full of dietary fiber, which helps with digestion and stabilizes blood sugar, in addition to being low in calories and fat.

Peas - A great source of vitamin A which aids in eye health. They contain high levels of iron, fiber, and plant-based protein in addition to being low carb. Peas are also rich in antioxidants and maintain a low glycemic index, which controls blood sugar levels.

That is it. That's ALL that is in this pasta. 
It is
High Protein
Gluten-Free
Non-GMO
Dairy Free
Vegan ( although this recipe has cheese you can easily sub for nut cheese)


So yeah... since it was amazing I wanted more. Tonight I decided to work with the Spaghetti Cauliflower Pasta tonight. I have been craving Pesto. It is one way I LOVE to get in my greens. Tastes so good I never realize its full of veggies. You can use Pine nuts, or walnuts in place of pumpkin seeds if you wish. I have a sensitivity to some pine nuts so I just steer clear of them when I can. I love Pumpkin seeds and they are so good for you so that is why I chose them.

Healthy Pumpkin Seed Pesto Pasta

For the Pesto:
3/4 cup pumpkin seeds (shelled, roasted)
2 tablespoons grated Parmesan
2 cloves garlic
3/4 cup fresh basil leaves
3/4 cup fresh spinach
1/4 cup fresh parsley
2 tablespoons fresh lemon juice
1/2 cup olive oil
Pink Himalayan Salt to taste

Add 1/2 cup of the pumpkin seeds (reserve the other 1/4 cup for topping) along with the rest of the ingredients to a blender or food processor and process until fully incorporated. It will look like green wet sand when done. Set aside. This can be put in a jar in the fridge if you want to use at a future date.

1 lb chicken sausage (optional)
1 8 oz package of Pasta

Cook pasta according to directions.
Cook sausage. I made mini meatballs with mine by rolling before cooking. I didn't eat mine with meat, I ate it with just the pine nuts. Husband LOVES his meat so I cooked it up for him. You can add whatever protein you like, or if using the HIGH PROTEIN Pasta You can leave it as is. Since it has 23 grams of protein already!

Add Pesto you made to the pasta and stir until the pasta is fully coated. 
Add protein if you desire. Top with toasted Pumpkin Seeds and serve. 

It is good hot or cold.


Tuesday, July 16, 2019

Greek Pasta Salad



Who doesn't like pasta? I love it, but traditional pasta doesn't love me. Makes me bloat and adds little to NO nutritional value. I am all about making every ingredient count, that is why I was so stoked to find Cauliflower pasta that indeed was HEALTHY!


Only 3 ingredients:

Cauliflower - Which is full of fiber, plant-based protein, and vitamins including vitamin C, vitamin K, potassium, and omega-3s, but it is low in carbs, sodium, and sugar as well.

Lentils - Packed with energy-sustaining plant-based proteins, lentils are a great source of folate and magnesium, which contribute to heart health and lower cholesterol. They are also full of dietary fiber, which helps with digestion and stabilizes blood sugar, in addition to being low in calories and fat.

Peas - A great source of vitamin A which aids in eye health. They contain high levels of iron, fiber, and plant-based protein in addition to being low carb. Peas are also rich in antioxidants and maintain a low glycemic index, which controls blood sugar levels. 

That is it. That's ALL that is in this pasta. 
It is
High Protein
Gluten-Free
Non-GMO
Dairy Free
Vegan ( although this recipe has cheese you can easily sub for nut cheese)

SO EAT UP! 
Get your Cauliflower High Protein Healthy Pasta Here

I have been craving all things Greek lately, so I decided to whip up a Greek Penne Pasta that is FULL of Veggies, and FANTASTIC for Summer days at the Beach, Park, etc... perfect for my adventurous life! This Greek pasta salad is a light and fresh combination of colorful veggies, olives, and feta cheese.

Try it and let me know what you think!


Healthy Greek Pasta Salad
Makes 4 Servings 

8 ounces dry Penne pasta
1 1/2 cups cucumber diced
1 1/2 cups cherry tomatoes halved
1/4 cup red onion minced
1 green bell pepper diced
1/3 cup kalamata olives
1/2 cup crumbled feta cheese plus more for garnish
1/4 cup chopped parsley plus more for garnish
5 tablespoons olive oil
2 tablespoons red wine vinegar
1 tablespoon lemon juice
1 teaspoon Dijon mustard
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
salt and pepper to taste



Prepare the pasta in salted boiling water according to package directions. Strain.

Place the cucumbers, tomatoes, pepper, red onion, olives, parsley and feta cheese in a large bowl.

In a small bowl, whisk together the olive oil, vinegar, lemon juice, Dijon mustard, oregano, garlic powder, salt and pepper.

Add the pasta to the bowl with the vegetables.

Pour the dressing over the top and toss to coat thoroughly. Serve, sprinkled with more parsley and feta cheese if desired.

Thursday, July 4, 2019

Caramel Coffee Cake Muffins (gluten free and healthy)

The Magical Mermaids Episode 3 dropped last night and it featured my Daughter and I cooking up some healthy coffee cake muffins. Please check it out!  Like, Subscribe, and tell us what other things you would like to hear from us!

Check out the episode here: 

Here is the written recipe for your convenience:

Caramel Coffee Cake Muffins (gluten free and healthy)

3/4 cup pure maple syrup
1 cup coconut milk or almond milk (or milk of choice)
1/4 cup extra virgin organic coconut oil
1 tsp caramel extract
1 tsp vanilla extract
2 eggs*
2 tsp ground flaxseed
3/4 cup coconut flour
3/4 cup almond flour
1 TBSP baking powder
3/4 tsp salt

Preheat the oven to 350 degrees.

Mix ALL the ingredients together. I used a kitchenaid.
Prep a muffin pan with 12 cupcake liners.

Pour mixture into prepared pan.
Cook for 30 minutes. (rotate the pan halfway through).

Serve immediately or store in an airtight container in the fridge.

Enjoy!

If you are interested in joining me for one of my nutrition programs, send me an email and lets chat!
*sub aquafaba for vegan