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Category Archives: Dairy Free

Power Packed Granola

power packed granola recipe

Serves: 6 Nutritional value per serving (½ cup granola): Calories 178, Fat 8.2g, Protein 4.3g, Carbs 20g     Preheat the oven to 325 degrees F. Place the oats in a large mixing bowl. Add the coconut flakes, nuts and seeds and stir to combine. In a small sauce pan combine the honey and coconut oil […]

Black Eyed Peas and Greens

Black eyed Peas & Green Recipe

Serves: 4 Nutritional value per serving: Calories 244, Fat 1g, Carbs 50g, Protein 10g     Bring 2 cups water and broth to a boil in a large saucepan. Add chard, cover and simmer until wilted (about 10 minutes). Add tomatoes, potatoes, salt and pepper. Once at a simmer cover until potatoes are tender (about […]

Avocado Chicken Burger

Avocado Chicken Burger recipe

Serves: 4 Nutritional value per serving (1 patty and 1 bun-may vary based on bun variety): Calories 464, Fat 17g, Carbs 39g, Protein 29g     Season both sides of the chicken with salt, pepper and chili. Lightly coat your grill witha brush of olive oil and bbq until chicken is cooked thoroughly. (Or bake […]

Sesame Pork Tenderloin

Sesame Pork Tenderloin Recipe

Serves: 4 Nutritional value per serving: Calories 386, Fat 16g, Carb 11g, Protein 29g     Preheat the oven to 425F Heat the coconut oil in a skillet over med-high heat. Once hot, sear tenderloin on all sides until browned. Place on a parchment paper lined baking sheet. Combine the hoisin, honey, chili pepper, sesame […]

Turkey and White Bean Soup

Turkey and White Bean Soup recipe

> Serves: 4 Nutritional value per serving; Calories 383, Protein 38g, Carbs 53g, Fat 3g     In a large pot on medium-high heat sauté turkey and onion in olive oil until cooked through; drain fat. Add both cans of beans, salsa, chicken broth, cumin. Stir to combine. Simmer, covered for 15 minutes.

Touch of the Tropics Shake

Serves 2 Nutritional value per serving; Calories 256, Fat 7g, Protein 27g, Carbs 23g   2 cups unsweetened almond milk 2 cups frozen pineapple 2 tbsp Unsweetened shredded coconut 1 cup frozen strawberries 2 scoops vanilla protein powder   Combine ingredients into a blender and blend until smooth.

PB & Coconut Shake

Serves 2 Nutritional Value per Serving; Calories 367, Fat 21g, Protein 28g, Carbs 13g   2 scoops chocolate protein powder 2 tbsp natural peanut butter 2 tbsp unsweetened shredded coconut 2 cups water or Unsweetened Almond milk Ice as needed   Combine ingredients into a blender and blend until smooth.

Salmon Cakes

Salmon Cakes Recipe

Serves: 4 Nutritional value per serving (1 patty and ¼ of the vegetables): Calories: 210, Fat: 4.5 g, Carbs: 30 g, Protein: 16 g     In a large bowl, mix together diced onion, salmon, egg whites, Dijon, bread crumbs, carrot and 1 tbsp cilantro. Using your hands, form mixture into 4 large patties. Heat […]