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Recipes
Post Workout
soaked oats makes 4 servings
2 cups rolled or quick oats
2 cups milk
3 tablespoons lemon juice
1-2 tablespoons honey
cinnamon to taste
Toppings:
plain Greek yogurt
fruit
Combine all ingredients (with exception of toppings) in a bowl, cover, and refrigerate overnight. To serve, add 1/2 cup plain yogurt and fruit.
Post Workout
makes one serving
1/2 cup oats
1/4 cup nut or coconut milk
1 scoop vanilla protein
fruit of choice
cinnamon, vanilla, etc, to taste
Cook oats according to directions, either on stove or in microwave. Combine milk with protein powder until smooth and stir into oats. Make sure oats are removed from heat before adding the protein, if you cooked them on the stove. Add any combination of fruit, and season with cinnamon or vanilla, if desired.
I like cooking frozen berries in with the oats, or adding apples and cinnamon, or canned pumpkin with pumpkin pie spice.
Anytime Meal
makes 4 servings
1/3 cup chia seeds
1 1/2 cups nut or coconut milk
2 scoops chocolate or vanilla protein powder
Combine all ingredients, cover, and refrigerate overnight.
To serve, top with fruit, nuts, seeds, coconut, etc. Get creative!
Anytime Meal
makes one serving
1/2 cup plain Greek yogurt (full fat, grass-fed, or fat free if grass-fed isn't available)
Drizzle of honey or maple syrup, or stevia glycerite
fruit, coconut, nuts and seeds for toppings, as desired
This is really self-explanatory; put your yogurt in a bowl, and add your toppings! I posted a pumpkin spice version here, but you can do any flavor combination you like!
Anytime Meal
makes one serving
8 oz liquid- water, coconut water, iced green tea, nut or coconut milk
1 scoop protein powder or 1/2 cup plain greek yogurt
1/2 cup fresh or frozen fruit.
veggies- leafy greens, pumpkin, powdered greens supplement. Frozen works best.
thumb sized portion of healthy fat- nuts, seeds, nut butter, avocado, cacao
Extras- any toppings you like! Coconut, cacao nibs, cinnamon, etc
Blend everything up in the blender and you're done! If you're using frozen fruits and/or veggies, you probably won't need ice. For fresh produce, add about 4 ice cubes. If you are using greek yogurt instead of protein powder, you may choose to sweeten it by using frozen banana, or adding a bit of honey, maple syrup or stevia.
Anytime Meal
Recipe from "Slow Cooker: The Best Cookbook Ever"
makes 8 servings
2 Tbsp coconut or olive oil
1 red, 1 green, and 1 yellow bell pepper, seeded and chopped
2 medium sweet onions, such as Vidalia, thinly sliced
4 cloves garlic, chopped
2 Tbsp chili powder
2 tsp ground cumin
1 14oz can chopped tomatoes, drained
4 cups chicken broth
3 cups cooked, shredded chicken (rotisserie works well here!)
salt and pepper
For garnish
fresh cilantro and avocado
Heat the oil in a large skillet over medium-high heat. Saute peppers and onions for about 2 minutes, until softened.
Add garlic, chili powder and cumin, and cook for another 2 minutes.
Transfer contents of skillet into a slow cooker. Add tomatoes, broth and chicken.
Cover and cook on high for 3-4 hours or on low for 7-8 hours. Season with salt and pepper.
Top individual servings with chopped avocado and cilantro.
Anytime Meal
Recipe from "Slow Cooker: The Best Cookbook Ever"
makes 6-8 servings
2 Tbsp coconut or olive oil
1 tsp ground cumin
1/2 tsp chili powder
2 cloves garlic, minced
3 pounds boneless pork shoulder, excess fat removed, cut into 2 inch pieces
2 tsp salt
1 cup prepared salsa
1/2 cup beef broth
Heat the oil in a large skillet over medium heat. Add the cumin, chili powder, and garlic, and saute until the garlic and spices are fragrant, about 1 minute.
Sprinkle the meat with the salt and brown the pork on all sides in the seasonings. Transfer the pork to the insert of a slow cooker.
Add salsa and broth to the skillet, scraping up any browned bits from the bottom, and transfer to the slow cooker. Stir to combine.
Cook on high 4 hours or on low 8 hours, until the meat is tender.
Serve with sauteed onions and peppers, diced avocado, and added salsa.
Anytime Meal
makes 4 servings
1 spaghetti squash
1 Tbsp coconut oil or butter, melted
salt and pepper to taste
pinch of cinnamon
1 pound of ground beef
1 cup diced onion
2 cups tomato sauce
Fresh or dried Italian seasonings of choice, to taste- I like basil, thyme, rosemary and oregano
Roast the squash:
Preheat oven to 375 degrees. Cut squash in half and clean out seeds. Place cut side up on a baking sheet and drizzle with the oil or butter. Season with salt, pepper and cinnamon and place in oven. Bake 45 minutes or until fork tender.
Make the meat sauce:
Brown the ground beef on the stove over medium heat. Drain excess liquid. Add onions and saute 2 mintues. Add tomato sauce and Italian seasonings and stir to combine.
To serve:
Once squash has cooled enough to handle, scoop flesh from the the squash with a spoon. Top each serving with the meat sauce, and add grated cheese, if desired.
Post Workout Meal
Recipe from "Gourmet Nutrition"
makes 2 servings
6 oz sauteed chicken breast
salt and pepper to taste
Olive oil cooking spray
whole wheat tortilla
3 Tbsp pesto
1/4 cup broccoli florets
1/4 cup sun dried tomato, thinly sliced
1/4 cup asparagus, cut into 1/2 inch pieces
1/3 cup white cheddar cheese, grated
Preheat oven to 400 degrees. Lightly coat a baking sheet with cooking spray and place the tortilla on the sheet. Spread pesto evenly on the tortilla, leaving the outside inch free for the crust. Combine all other ingredients, except for the cheese in a mixing bowl and toss together. Spread evenly over the tortilla. Top with cheese and bake until cheese is melted and tortilla is lightly toasted, about 10 minutes.
For another variation, replace the pesto with hummus.
Post Workout Meal
Recipe from "Gourmet Nutrition"
makes 2 servings
Honey Mustard Dressing (recipe below)
1/2 cup canned kidney beans, drained
1/3 cup canned navy beans, drained
1/3 cup canned black beans, drained
1/2 cup avocado, cubed
1/4 cup green onions, sliced
6oz canned tuna, drained
Combine all ingredients and add one serving of dressing. Or, make it a warm entree by sauteeing the tuna, beans and onion in a non-stick frying pan. Then combine with the avocado and add dressing.
makes 16 servings/ 1 serving = 2 Tbsp
1/2 cup olive oil
1/2 cup plain Greek yogurt
1 tsp garlic, minced
1 Tbsp honey
1 tsp dijon mustard
1 pinch paprika
salt and pepper to taste
Blend all ingredients in a blender or small food processor until smooth.
Anytime Meal
Recipe adapted from "Gourmet Nutrition"
makes 2 servings
6oz wild salmon filet
1 pinch turmeric
1 pinch fennel
1 pinch salt
1 pinch pepper
1 Tbsp olive oil or coconut oil
1 tsp raw honey
Sprinkle both sides of the salmon with the seasonings. Preheat non-stick frying pan on medium heat, and add oil. Place filet in the pan and cook until lightly browned, about 3-4 minutes and then gently flip. Drizzle with the honey, and cook until second side is lightly browned, another 3-4 minutes.
Anytime Meal (side dish)
Recipe from "Gourmet Nutrition"
makes 2 servings
1 1/2 cups broccoli florets
1/2 cup feta cheese
1/4 cup raisins, packed
1 tsp lemon juice
1 Tbsp black sesame seeds (or regular)
1/2 Tbsp sesame seed oil
Steam broccoli for 4-5 minutes, or until desired tenderness. Transfer to a mixing bowl and combine with remaining ingredients.
Anytime Meal
Recipe from "Gourmet Nutrition"
makes 2 servings
6 oz boneless, skinless chicken breast, cut into 1/2 inch strips
salt, pepper and paprika to taste
1 Tbsp olive oil or olive oil cooking spray
Season chicken evenly with seasonings. Preheat a non-stick pan on medium heat and lightly coat with the olive oil. Saute chicken pieces until lightly browned all over and cooked all the way through, stirring occasionally.
I can't believe I'd never done this before! I don't think I'll ever buy nut butter again. This stuff is so delicious, and so ridiculously easy, there's no need to buy it ready made. Here's how I did it:
1 1/2 cups of raw nuts
4 dates
1 teaspoon coconut oil
pinch of sea salt
Blend all ingredients until the mixture is smooth, like nut butter! You'll have to stop and scrape the sides down several times.
I used 1/2 cup each of pecans, almonds and walnuts. Use whatever nuts you like! But I'd always stick with raw, unsalted ones. The dates add a touch of sweetness, but you can add honey or maple syrup instead, or leave it out completely. Also try adding cinnamon, pumpkin pie spice, vanilla, cocoa, or any other seasonings you like! Since I have been loving my Buff Bake nut butters with added protein, I'm going to try tossing in some protein powder to my next batch.
Once you're done, store it in a jar in the fridge.
PS- I bought my raw nuts from the bulk bins at Brookshires.
Check my instagram feed or Facebook page for a quick how-to video!
For the filling
1/2 Cup walnuts
1/2 Cup hemp hearts (hulled seeds)
1/2 Cup raisins
1/2 Cup shredded, unsweetened coconut
2 Tbsp Buff Bake Pumpkin Spice Peanut Butter*
1 scoop vanilla protein powder (I used Bone Broth protein)
*Any nut butter will do, but this was tasty!
For the coating:
1 block of unsweetened baking chocolate (I used Scharffenberger)
Add stevia glycerite*, to taste
-or-
Lily's sugar free chocolate chips, about 1/2 cup
*Stevie glycerite can be found at Fiesta with the sweeteners. It's similar to liquid stevia, but in a glycerine solution. It doesn't seem to have the same bitter taste as the liquid stevia does, so I prefer this version when cooking with stevia.
Blend up all of the filling ingredients until it resembles consistent, coarse crumbs. Test it by pinching some of the mixture together to be sure that you can make it stick together. If it won't hold together, it's too dry- try adding more nut butter or raisins, a little bit at a time, until it's moist enough to stick.
Roll the mixture into balls. I got 11 equal sized balls from my mixture.
If using a block of unsweetened chocolate, chop it into small pieces, add about 1/2 tsp stevia glycerite (or other sweetener, if preferred) and put into the microwave for about 30 seconds and stir. Continue to heat in 10 second intervals and stir until the chocolate is completely melted and smooth. Taste, and adjust sweetener as desired. If using chocolate chips, go through the same procedure to melt, but skip the sweetener!
Next, cover the balls in the melted chocolate by dropping them one at a time into the chocolate. I used a fork to toss them around until they were completely covered. Set them on a sheet of waxed paper on a plate and refrigerate until firm. Or if you're as eager to dig in as I was, stick them into the freezer, briefly!
Feel free to experiment with other nuts and dried fruit to change up the flavor, too!
Ok, so this isn't exactly a "recipe". You just throw a few ingredients into a blender and you're done! Here's what I added- keep in mind that I didn't actually measure anything! I'm just guessing on the amounts here:
3/4 cup of canned FROZEN pumpkin
1 cup milk (almond, coconut, etc)
a few shakes of pumpkin pie spice
1 scoop of vanilla protein
Blend frozen pumpkin, milk, and pumpkin pie spice until smooth. Using frozen pumpkin is key! You'll get a nice smooth texture without adding ice, which can wind up watering it down. Then, add in a scoop of protein and blend on low for a few seconds, just until incorporated. If you over blend the protein, it can get really airy and fluffy, and I don't like that texture.
I then topped mine with a big spoon full of the Buff Bake pumpkin spice almond butter to get in some fat, and a shake of cinnamon. SO GOOD!
Feel free to play with it! Add banana, some spinach or kale leaves. Need to get some fat in? Try blending in some full fat coconut milk or coconut oil, or top with pecans or walnuts. You can also try blending in a few tablespoons of uncooked rolled oats to add some carbs, and flax or chia seeds will give you a good dose of fiber.
This is the protein I used. You can find it at Fiesta Nutrition.
Order this online at www.buffbake.com
This recipe was a big hit for everyone during the 21 Day Sugar Detox, and came straight out of the 21DSD book. This would count for a fruit serving (apples) and a fat serving (nuts and butter or coconut oil). Watch your serving size, though! Remember that a fruit serving is about the size of your fist!
4 green apples, peeled and thinly sliced
juice of 1/2 lemon
1 tsp ground cinnamon
1 1/4 cups almond meal or other nut meal of your choice
1/4 cup unsalted grass fed butter or coconut oil, softened
1 tsp ground cinnamon
pinch of sea salt
1 Tbsp unsalted grassfed butter or coconut oil, melted, for greasing pan
Preheat oven to 350*.
Make the filling: In a mixing bowl, toss the apples with the lemon juice and cinnamon.
Make the topping: In a separate bowl, mix together the almond meal, butter or coconut oil, cinnamon, and salt until completely incorporated.
Brush the bottom and sides of a 9 x 9 inch or similar sized baking dish with the melted butter or coconut oil.
Place the apples in the baking dish and cover evenly with the topping.
Bake for 20 minutes covered with foil, then for an additional 25- 30 minutes uncovered, until the apples are soft and the topping begins to brown on the edges.
Chocolate Green Smoothie found at Goodies Against the Grain. Lots of great recipes (by a 14 year old!!!!)
If you're having trouble getting in all of your servings of protein and fruit/ veggies, try adding in a smoothie for one of your meals! It makes breakfast time really easy, too, since you're probably trying to rush out the door and may not have much time to eat.
Other optional additions: Greek yogurt (no added sugar!), nuts or nut butter, cinnamon or other spices, cocoa powder, chia or flax seeds, coconut flakes... whatever you feel like! I like to make my smoothies nice a thick, top them them nuts and/or berries and eat with a spoon :)
Here are a couple recipes you can try...
1 small avocado
1.5 cups unsweetened almond milk
2 scoops chocolate protein powder
1/2 cup frozen cauliflower
1 cup packed baby spinach
1/2 cup frozen blueberries
1 handful ice cubes
I split this in half for 1 small serving. When I made mine (pictured above), I used vanilla protein powder and added 1 Tbsp of cacao powder. I also omitted the blueberries and it just tasted like chocolate!
1/2 cup canned full fat canned coconut milk
1/4 cup water
1/2 of a green tipped banana, frozen
1/4 cup canned pumpkin
1/2 tsp vanilla extract
1 tsp cinnamon
1 tsp pumpkin pie spice
small handful of ice
1 scoop vanilla whey protein
This is my easy take on Scotch eggs. I love these things! Add a veggie on the side and you have lunch!
Ingredients
4 eggs
1 pound ground pork sausage*
*I buy my sausage from For His Temple Foods in West Monroe. It's from Mahaffey farms in Shreveport- happy, free roaming, grass-fed pigs make healthier meat!
DONE!
I like these when I'm craving a little bite of something sweet! You can experiment with different flavors of protein powders and nut butters. I like to add some cinnamon or pumpkin pie spice, too.
Filling Ingredients
2 scoops whey protein (I used Bone Broth Protein in Vanilla)
1/2 cup unsweetened almond or coconut milk
1/4 cup almond flour
2 Tbsp coconut flour
1-2 Tbsp almond or peanut butter
Coating Ingredients
Dark chocolate (70% cacao or darker is best!) I don't really know a specific amount here... just enough to roll your balls in! Stop it with your dirty mind.
Directions
Blend all filling ingredients until smooth. Divide dough and roll into 8 equally sized balls.
Heat dark chocolate and stir until melted. Feel free to add a bit of stevia if you like your chocolate sweeter. Dip each ball into the melted chocolate one at a time, and using a spoon, make sure each is completely covered in the chocolate. Lay each ball on a sheet of parchment paper on a plate, and refrigerate until firm.
Nutrition Information for one truffle
Calories- 76
fat- 6g
carbs- 1g
protein- 6g