Certified Fitness Specialist & Sports Nutritionist


Homemade Almond Milk

heartSoak 1 cup of almonds in a bowl overnight.

heartRinse almonds until water runs clear.

heartFill up blender with 4-5 cups of filtered water (depending on desird thickenss) pour almonds into blender and blend for 2 minutes.

heartUse a cheesecloth or nut bag and place into jug. Pour unflitered milk through cheesecloth and squeeze out all of the almond milk.

heartAdd 1 tsp of vanilla extract.

heartSave almond meal to add to recipes, keep refrigerated. Or spread on baking sheet and bake on low heat until dry, use a sifter if you desire a finer meal. Keep refrigerated or freeze.

 


Low Carb Chocolate Mug cake

This low-carb and low-calorie mug cake and is a great way to satisfy your sweet tooth, while geting in a great source of helathy fats and fiber.

Quick and Easy!

heart1 whole egg or 46g of egg whites

heartLiquid stevia to taste

heart2 tbs of almond milk (optional)

heart1/4 teaspoon of baking powder

heart1 tablespoon of almond flower

heart1 teaspoon of coconut flour

heart1 tablespoon of cocoa powder

Mix together in a mug or small ramekin and microave in 30 second bursts depending on desired texture. Less cooking time and you will be left with a lava cake..gooey in the middle (my fave, as I am a total texture girl)

Optional

Top with:

peanut butter or Pb2

Sprinkles (who doesn't love sprinkles!?)

Whipped cream

Chocolate chips

ENJOY!

 

 


Nutritious cookie dough

2 recipe options

20grams 80 calories

heart1 cup almond meal

heart1 cup old fashioned oats

heart1/3 cup fresh coconut flakes (I purchase them frozen, makes the dough very moist)

heart3/4 cup-1 cup peanut butter

heart1/3 cup chocolate chips (optional)

heart2 teaspoon of cinnamon (or to taste)

heartLiquid stevia (to taste, I normally do 3 droppers full)

heart1 teaspon coconut extract

heartPinch of hymalayan salt

This recipe will not roll into balls as easily as the recipe add-ins below. It is eaten better in a bowl with a spoon, or sprinkled on your favorite snack or treat like yogurt or ice-cream.

OPTIONAL ADD-INS (This will increase calories and carbohydrates, so play arpund with what fits your taste buds and your macronutrient needs)

heart1/3 cup agave

heart1 scoop vanilla protein

Roll into balls and enjoy!


No bake birthday cake bites

Here's another great NO BAKE healthy recipe to add to your arsenal when you are having a 🍬 tooth!

15g carbohydrate/ 7G protein/ 6g fat-per ball

🍰1/4 cup of vanilla protein powder 

🍰1/2c oat flour

🍰1/4 tsp himalayan salt

🍰Liquid stevia to taste 

🍰3 tbs unsweetened applesauce

🍰2 tbs P28 White Cjocolate Spread (Enough just until dough forms, any nut butter will work)

🍰1/4 tsp almond extract

🍰1/4 tsp canilla extract

🍰1/4 tsp butter extract

🍰SPRINKLES!! (They make everything taste better)

Mix all ingredients together

Roll into 6 balls

Refrigerate or freeze

ENJOY!

 

 


(Matt's Favorite) Egg Roll Recipe

Ingredients:

 

heart1 can of black beans, rinsed and drained

heart1 can of corn, drained

heart2-3 chicken breasts cooked and shredded or I will grind in my ninja

heart1 small yellow onion

heart1 handfull of cilantro (optional)

heart1 small can of green chilis (optional)

heartShredded cheese (to taste, I normally use ~1 cup)

heartSea salt to taste

heartBlack pepper to taste

heart1 package egg roll wraps (21)

heart1 egg or water

heart1 tsp cumin (optional)

 

1. Pre-heat oven to 400 degrees.

 

2. Mix all ingredients in a bowl.

 

3. Line baking tray with parchemnt paper, lightly oil paper.

 

4. Use about two big spoons of mixture per roll, and wrap. This     usually makes 18-21 rolls depending on how much mixture         you use per roll.

 

5. Dip the folded parts and corners of wrap/rolls in water/egg

 or use fingers to rub water/egg to seal the edges

 (I use a bowl of shallow water and dip).

 

6. Place seem down on lined baking tray. Lightly coat with oil    (the oil is optional, it makes them a little more crispy) and bake for about 30 minutes flipping half-way if you would like, but not necessary. 

 

Let cool and ENJOY!

 

 

 

(Coconut Oil) Homemade Chocolate

 

Ingredients:

heartEqual parts coconut oil to cocoa powder

heartLiquid Stevia to taste

 

Directions:

Mix coconut oil and cocoa powder, add stevia to taste. Pour into a mold, I like to use a metal cake pop pan as it freezes quickly and make the perfect tbs serving.

 

Freeze, keep frozen until ready to eat.

 

Note: Refined coconut oil will not taste like coconut, whereas un-refined coconut oil will have a coconut flavor.

 

You can pop them out and store in a plastic baggie in the freezer.


Gluten, Dairy, Egg, Grain and Refined Sugar FREE Cookies

heart1 cup of gluten free flour or almond flour

heart1 tsp bakinng soda

heart1 cup unsweetned apple sauce

heart1/2 cup coconut oil

heart1/4 cup of honey or use liquid stevia to taste

heart1/2 cup water

heartSugar free chocolate chips 

 

Eat raw cookie dough, or bake in the oven at 375 degrees for 10 minutes.

 


Strawberry Zucchini Mini Bundt Cakes

384kcalheartCarbs 49.4g, Fat 7.8g, Protein 26.8g 

 

heart1/2 cup oats

heart1 large egg

heart11g colagen peptides

heart100g strawberries

heart1/2 large raw zuccini

heart1tbs gluten free multi purpose baking flour, or almond flour (this will change the macros)

 

Bake at 375 for 25-30 minutes!

 

 

Gluten & Wheat Free Meal Ideas

Buffalo Chick Pea Mac and Cheese

Buffalo chick pea Mac and cheese:-roasted chick peas tossed in vegan buffalo sauce-small shell gluten free pasta-diary free cheddar cheese-vegan butter or cream cheese (kite hill)-romaine lettuce and celery chopped

Fruit Stuffed Sweet Potato

Fruit stuffed sweet potato:-Sweet potato-chopped pears-fresh figs-dried or fresh cranberries-chopped walnuts-cinnamon-add honey or maple syrup for more carbs

Burrito Bowl Scramble

Burrito Bowl Scramble:-extra firm tofu, chicken or ground turkey-nutritional yeast (great form of protein)-red onion-bell pepper strips-black beans-corn-greens of choice-avocado-cilantro-mushrooms-salsa

Apple Pie Smoothie Bowl

Apple Pie Smoothie Bowl:-chopped green apples-frozen banana-spinach-cinnamon and vanilla (stevia- sweet leaf brand)-maca powder-unsweetened almond milk (or milk of choice)-raw almonds-dates(blend and top with almonds and dates)

Honey Apple Delight

Honey Apple Delight:-tart apples of choice-lemon juice-date-honey-chopped peanuts or almonds-vegan chocolate chips-dried cranberries