Wednesday, October 17, 2018

The perfect protein ball

When I asked my three-year-old what she wanted to make for a snack with her friend today, she said "protein balls, please." So we did...in 10 minutes flat...and they are rock-star protein balls! PLUS, you can make them with all sorts of stuff. You could add flax, chia seeds, chocolate, fruit, etc


What you need:

  • Parchment paper lined cookie sheet
  • 1 cup nut butter (we used raw salted creamy natural peanut butter but almond butter or sunflower butter would be great too)
  • 1/2 cup sweetener (we used raw organic honey but agave or maple syrup or brown rice syrup will do)
  • 54 grams of protein powder (we used 2 1/2 scoops IsaPro vanilla...just make sure it's unsweetened and just protein powder)
  • 1 cup oatmeal (we used gluten free quick oats)
  • 22 chocolate chips
What you do: 

  1. On medium-low heat, combine peanut butter and honey and stir until smooth (be careful, it can burn!)
  2. Remove pan from burner and let cool for a minute stirring continuously.
  3. Mix in protein powder and oatmeal in (you get a bit of an arm workout since it gets pretty thick)
  4. Make into tablespoon sized balls (or use a cookie dough scoop if you're lazy...er resourceful... like me).
  5. Top with a chocolate chip (totally optional :) ) 
  6. Refrigerate for around an hour and eat 'em!

Nutrition stats:
(per ball...recipe makes 22)
115 calories, 6 grams fat, 11 grams carbs, 6 grams sugar, 1.5 grams fiber, 5.5 grams protein

EDIT: I made another batch using half the sweetener and added 2 tbsp unsweetened almond milk and they were perfection, plus you shave off 15 calories and 3 grams sugar :)

Monday, October 15, 2018

Make in a blender perfect autumn soup

Always the lazy cook, I've come up with the easiest and cleanest and tastiest Butternut Squash Soup that is perfect for the fall, winter or even cold in the summer. Plus, butternut squash is super high in vitamin A (you’ll get over 100% of your daily recommended intake). Vitamin A is required for the development of eyes, skin, and immune system. So it’s important. AND it has the super spice turmeric which is believed to aid in digestion, prevent Alzheimer’s disease, heal wounds, ward off cancer, control diabetes, relieve arthritis and a bunch of other awesome things. Makes you kind of want to just eat a whole canister of it, right? Don’t, that would be gross. But DO eat this soup!
 To make this the easiest thing ever, I recommend cooking your butternut squash in a crockpot. I often will just do this move and then keep the perfectly done squash in my fridge if I'm not read y to make the soup-yay! Check out this recipe in all of it's glory.

Butternut Squash Soup:
What you need: 
  • 1 medium butternut squash
  • 1 medium onion, chopped
  • 1 TBSP minced garlic
  • 1/2 TBSP minced ginger
  • 1 heaping TSP tumeric
  • 1 TSP curry powder
  • 3 cups vegetable broth (or chicken bone broth or stock)
  • 1 cup light unsweetened coconut milk
  • salt and pepper to taste
What to do:
  1. Cook the butternut squash (whole) in a crockpot for 3-4 hours on low, let cool a bit and then scoop out the insides (toss the seeds). You can totally do this part a couple days in advance and keep the perfectly cooked squash in the fridge.
  2. Saute the onions in a bit of the chicken broth until they are soft (about 10 minutes), add all the spices and rest of the broth. Set aside and let cool a bit.
  3. Dump everything into a blender...you might have to do this in batches. If the broth and onion deal is still hot, make sure to only fill the blender halfway as you could end up covered in the delicious soup
  4. Blend until smooth, add the coconut milk, blend again and you are done!
enjoy!