Clean Protein Pumpkin Muffins 1 cup Pumpkin (puréed) 1/2 cup Egg Whites 1/2 cup Unsweetened Apple Sauce 1 cup Plain Greek Yogurt 2 tbsp Peanut Butter (All Natural) 1 tsp Vanilla Extract 1 cup Oat Flour 2 scoops Protein Powder (Vanilla) 1/4 tsp Baking Soda 1 1/2 tsp Baking Powder 1 tsp Pumpkin Pie […]

  Strawberry Salad With Maple Walnuts 1/2 cup Walnuts 1 tbsp Maple Syrup 4 cups Baby Spinach 1 cup Strawberries (sliced) 1/4 cup Goat Cheese (crumbled) 1 1/2 tsp Balsamic Vinegar 1 1/2 tbsp Extra Virgin Olive Oil 1/8 tsp Sea Salt Toast walnuts in a pan over medium heat. When slightly browned, coat with […]

  Sesame Cabbage Slaw 6 cups Purple Cabbage (thinly sliced) 3 tbsp Sesame Oil 3 tbsp Rice Vinegar 1 Garlic (clove, minced) 3 tbsp Sesame Seeds (optional) Sea Salt & Black Pepper (to taste) In a large bowl, combine the cabbage, sesame oil, rice vinegar, garlic, sesame seeds, salt and pepper. Mix well. Enjoy! Storage […]

  Beef and Bean Minestrone 1 tbsp Extra Virgin Olive Oil 1/2 lb Extra Lean Ground Beef 1 Yellow Onion (medium, finely chopped) 2 Carrots (medium, chopped) 2 stalks Celery (finely chopped) 4 Garlic (cloves, minced) 1 1/3 tbsp Italian Seasoning 1 tsp Sea Salt 1/4 cup Tomato Paste 4 cups Beef Broth 3 1/2 […]

Carbohydrates should be a mainstay in everyone’s diets. Carbohydrates are often demonized in the media, but in truth they are the most powerful of nutrients in affecting your energy levels, brain function and operation of all organs.  Their bad reputation has come from the excess consumption of anti-nutrient refined carbohydrates, such as bagels, donuts, pastries, […]

  Whether you are a bodybuilder, endurance athlete or recreational fitness enthusiast, or even a coach potato – you need PROTEIN! Here’s what we’re laying down: Functions of protein Protein and muscles Protein and weight loss How much protein do you need? How much is too much? Quality sources   . FUNCTIONS OF PROTEIN Protein […]

  First published in December 2018, updated and made even more awesome October 2019   It’s really does all the things! It’s kind of crazy to think just how much a glass of water actually does in your body. It’s a primary component in all bodily fluids: blood, lymph, digestive juices, urine, tears and sweat. […]

  Cauliflower Rice 1 cauliflower (one head, chopped into small pieces) Add cauliflower florets to the food processor. Process until the cauliflower has a rice-like consistency. (You may need to do this in batches depending on the size of your food processor.) Serve it raw or cooked. For cooked cauliflower rice, add to a large […]

  Mushroom Lentil Burgers Quick to make (about half an hour), they’re freezer-friendly (which means you can prep them ahead of time), they’re vegan/vegetarian-friendly, and they taste great! 1 tbsp extra virgin olive oil 1 yellow onion (diced) 4 cups portobello mushroom (diced) 3/4 cup walnuts (chopped & toasted) 2 cups green lentils (cooked, drained, […]

  I literally get goosebumps with excitement when I discover crazy delicious recipes that are super clean and support my goals – and this slow cooker FESTIVE CIDER has me giddy! Not only does it taste and look amazing, but it makes the house smell so good (goodbye expensive potpourri). 3 apples (cored & sliced) […]