Healthy recipes to help keep you on track!

 Sweets/Desserts 

Healthy Protein No Bake Cookies

1 C monk fruit artificial sweeter

1/2 C coconut milk or coconut cream

1/2 C coconut oil (white - not liquid)

1/4 C cocoa powder

3 C old fashioned Oats

1 C peanut butter (Natural - or Almond butter)

2 scoops of protein powder (Quest is great brand, can use any brand)

1 Tbsp vanilla extract

Large pinch of kosher salt

1. Mix bottom ingredients in a big bowl

2. In saucepan, mix top 3 ingredients and bring to a boil, let boil approximately 1 min.

3. Pour hot liquid mix over ingredients in the bowl, stir until mixed well.

4. Spoon out a spoonful of mix onto parchment paper

5. Work fast, because it may set up quickly.

6. Place in airtight container and enjoy!

No Bake Oat Bars

3 C oats

1/2 C peanut butter (or any nut butter)

1/2 C honey or maple syrup

1/2 C mini chocolate chips

1 tsp vanilla extract

1. In medium bowl mix all ingredients together until well combined.

2. Press the mixture evenly into an 8X8” pan lined with parchment paper. Refrigerate for at least 1 hour to set.

3. Cut into bars and enjoy!

White chocolate Pudding (fat bomb)

1 pkg sugar free white chocolate pudding

1 C heavy cream

8 oz cream cheese

1 C water

Blend all well until light and fluffy! Great for Keto diet, add fruit if desired.

Healthy Dark Chocolate Avocado Mouse

2-4 servings

1 large or 2 small ripe avocados

2 Tbsp unsweetened cocoa powder

1/2 C Almond milk or Coconut milk

1-2 tsp pure maple syrup

1 tsp natural vanilla extract

Raspberries for garnish

1. Place avocados, cocoa powder, milk, syrup and vanilla in a blender

2. Puree until smooth, stop occasionally and scrape down the sides. The mixture will be very thick, and mousse-like. Add a little more milk if needed

3. Spoon the pudding into dessert cups and top with fresh raspberries if desired

Dark Chocolate Truffles

6 oz dark chocolate (60% or higher)

1/3 C mashed avocado (1 small ripe avocado)

1/2 tsp vanilla extract

Pinch of salt

2 Tbsp cocoa powder (save to roll truffle in)

1 packet of truvia or monk fruit (artificial sweetener) mixed into cocoa powder (takes away bitterness of cocoa)

1. Combine chocolate, vanilla & salt in microwave bowl. Heat in microwave 30 seconds at a time, stir after each 30 seconds. Heat until completely smooth and melted.

2. Add in mashed avocado, still til well blended.

3. Place bowl in refrigerator until chilled and firmer. Using a spoon, lift off a small amount of chocolate and roll into a small ball, set aside on parchment paper.

4. Once all mix is balled, gently roll the balls in the cocoa powder.

5. Place in air tight container. Can store in refrigerator for several weeks if need to.

The avocado takes the place of heavy cream that is usually in truffles. These are delicious, great little treats and good for you!

Can make different variations:

Coconut - add chopped coconut and toasted almonds to mix before refrigerating and roll in coconut flakes.

Peanut Butter - Add peanut butter to chocolate mix before refrigerating. Roll in PB-2 (peanut butter powder)

Drinks

Citrus, Cucumber, and Mint Infusion

2 organic tangerines, sliced

1/2 organic cucumber (thinly sliced)

10-12 mint leaves

3 Qts purified or Spring water

Serves 4

This drink is great if you suffer from bloating caused by eating too much salt, hormonal fluctuations, or from causes such as GLP-1’s. Water rich foods such as citrus fruits and cucumber can help. Cucumber helps fill you up, it is a natural diuretic and is great for belly fat. Tangerines increase your sensitivity to insulin and stabilize blood sugar. Peppermint helps calm your stomach and aids in digestion.

Strawberry, Blueberry, and Lime Infused Water

1 C fresh, organic strawberries

1 C fresh organic blueberries

1 organic lime, sliced

3 Qts purified or Spring water

Serves 4

This infused water is belly slimming and detoxifying. Strawberries and blueberries are loaded with vitamins, minerals and other anti-oxidants, which are excellent for anti-aging and restoring vitality to you skin, hair and nails. In addition, limes help fight inflammation.

Veggies & Sides 

Sautéed Red Cabbage 

1 large red cabbage, quartered and then cut crosswise in 1” strips

2 Tbs avocado oil (or olive oil, or coconut oil)

1 small onion, diced

10 pieces thick bacon diced into small pieces

1/3 C balsamic vinegar

1/4 tsp ground allspice

Salt and pepper to taste

Optional - 2 tart apples, peeled, cored and sliced or diced

1. In large saucepan, cook diced bacon, add oil and onions, then add cabbage.

2. Add 1 C water to help steam the cabbage and cover the pan. Cook until cabbage is tender, (probably at least 1 hour).

3. If adding apples, add after about 30-45 mins.

4. Add more water if needed to keep cabbage from sticking to pan. Add balsamic vinegar, allspice and salt & pepper.

5. Cabbage should be very tender and able to cut with a fork.

Can be served with pork, chicken or flank steak.

Crispy Roasted Brussel Sprouts

Fresh brussel spouts

Avocado oil

Bacon grease if you have any

Bacon cut into small pieces (or bacon bits)

Salt & pepper

1. Cut end off the brussel sprouts & then cut in half. Place in a gallon size ziplock bag.

2. Drizzle avocado oil and bacon grease over sprouts. Seal bag and shake to coat sprouts.

3. Pour brussel sprouts onto silicone mat or foil lined cookie sheet.

4. Sprinkle bacon pieces over the sprouts, salt and pepper.

5. Bake at 400 degrees for 15 mins., stir and return for 5-10 more mins.

6. If you like them crispy, cook longer or cook in an air fryer.

 Broccoli can be cooked the same way as the brussel sprouts.

Roasted Butter Nut Squash or Sweet Potatoes 

1 bag fresh cubed butter nut squash or sweet potatoes

2 spoonfuls of Coconut oil melted

Salt to taste

1. Coat cubed squash or potatoes with coconut oil (will give a slight sweetness)

2. Place on silicone mat or foil lined cookie sheet. Salt to taste

3. Bake at 400 degrees 20 mins, stir to allow for more even cooking. Bake another 10-20 mins until desired tenderness or brownness.

4. If you are in a hurry, you can put cubes in a ziplock back, add oil, shake. Cook in the ziplock bag in the microwave about 5 mins. which will speed up the cooking process. Then transfer to cookie sheet and bake, stirring every 10 mins. until desired tenderness or brownness.

5. You can drizzle with a little honey or maple syrup for more sweetness.