Nutty Protein Bites

To prepare for our busy week of midterms, we whipped up a recipe for a protein-packed grab-&-go snack to keep us on track and away from "stress foods"--known as packaged snacks filled with countless 20-syllable ingredients that realistically won't give you the energy you need to survive midterms! We refuse to let school work interfere with our health & work-out goals so what better way than to pre-prepare healthy snacks! These protein-packed bites are a perfect post-workout snack when we have limited time to squeeze in a work-out, and they are made of wholesome ingredients packing 8 g. of protein per 2 bites! They're the perfect brain breakfast for your 8 am. midterm that, lets face it, you very-well may be late to.

Ingredients: serves 9---serving size: 2 bites

1/2 C. rolled oats
1/2 C. organic red quinoa, cooked
1 ripe banana, pureed
1/4 C. flax meal
1/4 C. sunflower seeds, chopped in a food processor
1/2 C. raw sliced almonds
VEGA ONE french vanilla protein powder (or any 1-scoop of protein powder!)
5 TB. quick egg whites
1 tsp. vanilla
1 TB. honey
1/4 C. Peanut Butter &Co. Crunch Time peanut butter
1 tsp. cinnamon


Directions:

• preheat the oven to 350 degrees
• I used a mini donut bite pan, but you could use a mini muffin pan. Spray with coconut oil.
• in a medium mixing bowl, add the quinoa, flax meal and rolled oats. Mix and put into a food processor and grind until flour-like consistency. Put mixture back in the bowl and add the protein powder. Mix together
• combine the ripe banana and egg whites in the processor and puree until smooth, then add to the mixture
• using the food processor, chop the sunflower seeds. Add to the mixture along with the almonds and cinnamon
• using your hands, mix all ingredients together
• add the vanilla, honey, and peanut butter and combine until it becomes a sticky dough
• (I like my bites crunchy, but if you want more of a moist consistency, add 1/4 C. almond or soy milk as well!)
• scoop 1 TB into each mini donut hole and top with a dash of cinnamon

• bake in the oven for 10-12 minutes, until lightly crisp! Don't overcook or they will be too dry!
• store in a sealed container and enjoy for the week (:

Nutrition Facts:

169 calories per serving

15 g. carbs

9 g. fat

8 g. protein

67 g. sodium

5 g. sugar

Fruity Frozen "Ice Cream"

I wish I had discovered this "trick your tastebuds" ice-cream recipe idea sooner. I have been seeing these frozen banana ice-cream recipes all over and I had to try it for myself. Ever since my first one, I am ADDICTED! The texture is so creamy, light & it's full of sweet flavor---and the best part, naturally! Try it for yourself, mix frozen fruits, or add some cocoa powder. I've done it all--you won't ever need to go back to heavy-filled artificially-sugared ice cream!

Ingredients:

1/2 Frozen ripe banana
1 frozen kiwi
1 TB PeanutButter&CO. Dark Chocolate Dreams peanut butter
2 TB plain greek yogurt
Topping: Emmy's Organics Raw Cocoa Coconut Buckwheat Super Cereal

Directions:

• Using a Vitamix, add all the ingredients into the blender
• pulse a few times, continuously scrapping the sides to the center until ice-cream like texture
• make sure not to over-blend so it stays thick!
• Enjoy the guilt-free AMAZING TASTE! 

Baked Eggs with Kale

Enjoy alongside avocado toast & fresh grapefruit, yum!

Sunday mornings are often for lounging, occasional attempts of homework--and then for us, cooking up new recipes! Making a creative breakfast is super important to us since traditional breakfast foods are often loaded with sugar or empty carbs leaving us hungry within the hour. If you can spare 20 minutes, this protein packed dish is the perfect serving size to get your morning started. This recipe calls for baking the egg which is a healthier option over frying it & healthy is always our goal. Plus, you'll be more likely to snack less before lunchtime thus avoiding those stomach-angry processed packaged foods. Fill your morning with goodness & the rest of your day will thank you for it (:

Ingredients: makes 1 ramekin (small dish)

1 egg
2 tsp almond milk
1-2 Baby Bella Mushrooms
1/4 C kale, rinsed and chopped (remove stems)
small handful chopped spinach
3-4 cherry tomatoes
1 tsp. fresh dill, chopped
goat cheese to garnish

Directions:

• preheat oven to 350 degrees
• crack the egg into two separate bowls without cracking the yoke, egg white in one bowl with yolk in another
• fill the ramekin with kale, spinach, mushroom & tomato or add any additional ingredients like veggies or tofu!
• add the almond milk to the bowl of egg white and mix well
• pour the eggwhite mixture over the ingredients in the ramekin
• top with goat cheese and sprinkle the dill
• bake in the oven for 15 minutes
• take out and carefully place the yoke in the middle and put back in the oven for an additional 5 minutes.
• if you like your yoke cooked through then simply put the yoke in the dish for the full 20 minutes!

Roasted Asparagus and Potato Bisque

Oven roasted veggies are one of my favorite foods to nosh on over the chilly winter. Roasting with spices brings out many different flavors, making the vegetables a perfect side, or main dish. This Roasted Asparagus and Potato Bisque is not only delicious, creamy, and filling, but it is also vegan! So cozy up with a big bowl of this spiced, hearty soup, forget about the polar vortex, and warm your soul!

Ingredients:
20 asparagus spears
1/2 head cauliflower
2 small yukon gold potatoes, peeled and diced
2 cloves garlic, sliced
1/2 yellow onion, sliced into large wedges
1 cup low sodium vegetable broth
2 tsp thyme
1/2 tsp curry
olive oil
sea salt
black pepper

Directions:

• Preheat oven to 350 degrees
• Cover a baking sheet with parchment paper or tin foil
• In a large bowl, toss and coat cauliflower florets, potatoes, onion, and garlic with thyme, olive oil, sea salt, and black pepper
• Spread vegetables on prepared baking sheet and roast for 30 minutes. 
• Meanwhile, slice asparagus spears into thirds. In the same bowl used previously, toss and lightly coat asparagus pieces
• Line a second baking sheet with tin foil and roast asparagus for 10 minutes
• Remove all vegetables from the oven and place in a powerful blender with vegetable broth
• ***Save some of the whole roasted veggie pieces for garnish when serving***
• Puree vegetables, adding water or more vegetable broth if needed
• Return the soup to a large pot and cook on low heat until hot
• Spoon soup into bowls and garnish with reserved vegetables, sprinkle with curry powder, and a pinch of sea salt. 

Cauliflower Pizza Crust

We love pizza, yes we do! This crust is healthy, hearty and most definitely fulfills our weekly pizza cravings! The gluten free factor also makes it guilt-free and totally irresistible. Feel free to get creative with your toppings, as this crust can be transformed into so many yummy things. We can't wait to experiment... and we bet you can't either :)

Ingredients:

1/2 head cauliflower (about two cups after it is riced)

1 egg, beaten 

1 clove garlic, minced or chopped

3/4 cup part-skim mozzarella cheese, shredded

1 tsp dried basil

1 tsp dried oregano 

1 tsp crushed red pepper flakes

a small pinch of sea salt and black pepper

Directions:

• Chop cauliflower florets and pulse in a Vitamix blender or food processor until riced.
• Microwave the riced cauliflower for 7 minutes
• This step is optional: Using a cheese cloth or paper towels, ring out the cooked cauliflower over the sink. Removing the extra moisture will result in a crispier crust!
• Combine the cooked cauliflower with remaining ingredients in a large bowl until you reach a wet, dough-like consistency. 
• Transfer dough to a greased cookie sheet, pan, pizza stone, or crisper. Spread the dough into a circle or shape of your choice. (about 1/4 inch thick) 
• Bake for 30 minutes until your pizza crust is golden brown and cooked throughout. 
• Remove from oven and add toppings! If necessary, bake an additional number of minutes for toppings. 
• Slice your pizza and enjoy! (sharing is optional)