Ginger Shiitake Chicken

I love a recipe that I can prep early in my week and look forward to all week long! This recipe is one of those You can pair this chicken with stir-fried vegetables , cauliflower rice, vegetable noodles , or rice of your choice to make a complete meal! Simple!

Ginger Shiitake Chicken

Serves 2

Ingredients

Parchment paper

Nonstick cooking spray

2 raw chicken breasts, boneless, skinless

Paper towels

½ tsp. garlic powder

½ tsp. onion powder

4 cups thinly sliced shiitake mushrooms

4 green onions, thinly sliced, green and white parts separated, divided use (I omit these because of onion allergy)

4 cloves garlic, finely chopped (and these )

1 (1-inch) piece fresh ginger, finely chopped

1 cup whole milk (5%) plain Greek yogurt

2 Tbsp. reduced-sodium soy sauce

1 medium lime, juiced

¼ cup chopped fresh cilantro

Instructions

1. Preheat oven to 425° F. Line a large baking sheet with parchment paper. Heat a cast-iron (or nonstick ovenproof) skillet over medium-high heat; lightly coat with spray.

2. Pat chicken dry with paper towels. Season all over with garlic powder and onion powder. Add chicken to skillet; cook for 3 minutes. Flip; place skillet (with chicken) in oven. Bake for 13 to 15 minutes, or until a thermometer inserted in thickest part reads 165° F.

3. While chicken bakes, heat a large nonstick skillet over medium-high heat; lightly coat with spray. Add mushrooms; cook, stirring occasionally, for 4 to 5 minutes, or until browned and tender. Add white parts of green onions, garlic, and ginger; cook, stirring frequently, for 1 minute, or until fragrant. Remove from heat. Add yogurt, soy sauce, and lime juice; stir until well combined.

4. Place chicken slices on top of your base; divide mushroom sauce evenly over chicken. Garnish with green parts of green onions and cilantro. Enjoy!

Macros: 2 Green, 1 Red, 1 Blue, 1 tsp.

Are you team leftovers or like to cook fresh each night? I’m 1000% team leftovers!!!

Hot Honey Coconut Protein Bites

Hot Honey Coconut Protein Bites

Ingredients
½ cup clean Peanut Butter (no added oils or sugars)

¼ cup Hot Honey

½ cup Shredded Coconut

1 Scoop Vanilla Life Shake

Roll in shredded coconut for a tasty twist on protein. This is great for parties, snacks or dessert. Sneak protein anywhere you can! All my clients come to me lacking protein, but overly consuming carbs. Carbs aren’t the enemy, but protein isn’t either!

Chickpea Salad

I don’t know about your pantry, but we always have beans and legumes in there. High in fibre (12.5g per cup), some protein and great source of carbs.

Chickpea salad

Ingredients

3 Tbsp extra virgin olive oil

3 Tbsp lemon juice, from 1 large lemon

1 TBSP red wine vinegar

1 garlic clove, minced

sea salt & black pepper

1 ½ cups cherry tomatoes, halved

1 Cucumber, halved & sliced

15 oz chickpeas or garbanzo beans, drained & rinsed

½ medium red onion, thinly sliced

1 avocado, cubed

goat cheese or feta cheese, to taste

Pair with 4 oz chicken or steak, 3 soft boiled eggs or baked tofu and a bed of greens and you’ve got yourself a balanced meal with over 30 grams protein! Remember 20 grams is the minimum needed for muscle protein synthesis!

Who’s going to try this? This is perfect for vegetarians, you don’t have to add any animal protein to this!

Salted Caramel Banana Muffins

These were such a hit in my Wellness page on FB (Join here if you aren’t in it already that I am sharing the graphic here so you can download it. You will want this on repeat!

Ingredients:

4 large bananas

1/2 cup coconut sugar

1/2 cup coconut oil

2 eggs

1/2 cup of oat flour

1 1/2 cups of Salted Caramel Protein Powder (order here if you don’t have this)

1/2 tsp of baking soda

1 tsp of baking powder

1 tsp of pure vanilla extract

1 cup of sourdough starter

1/2 cup of nuts (optional)

1/2 cup of chocolate chips (optional)

Instructions:

Preheat oven to 350 F

Mash bananas. In a mixer, cream bananas with sugar and coconut oil.

Beat in eggs, flour, protein powder, baking soda, baking powder, vanilla extract and sourdough starter.

Stir in nuts and chocolate chips if using.

Pout butter into muffin tin and bake at 350 F for 15 minutes.

🎃 Pumpkin Salted Caramel Overnight Oats 🎃

Overnight oats have so many benefits… great carb source that will fill you up rather than have you starving 2 hours later (like rice for example). It also can be Gluten Free and protein can be added without changing much add all. I like adding 3 TBSP Egg Whites or 1-2 scoops Life Shake for added protein so it’s a complete macro meal!

Try this!

Ingredients:

½ cup old-fashioned oats

½ cup milk of your choice

¼ cup canned pumpkin puree

2 scoops of Salted Caramel LifeShake (or Vanilla and use caramel extract)

½ tsp ground cinnamon

Opt toppings: chopped pecans, pumpkin seeds or a dollop of Greek yogurt

Directions:

In a mason jar, combine oats, milk, pumpkin puree, cinnamon, LifeShake.

Stir well to combine all the ingredients until the mixture is smooth.

Cover the jar with a lid & refrigerate overnight (or for at least 4 hours) to allow the oats to soften and the flavors to meld.

In the morning, give the oats a good stir and add your favorite toppings, such as chopped pecans, pumpkin seeds, or a spoonful of Greek yogurt.

Enjoy chilled, or you can warm it up in the microwave for 30-60 seconds if you prefer a warm breakfast.

Cottage Cheese Banana Oatmeal Protein Pancakes

Cottage Cheese Banana Oatmeal Protein Pancakes

If you are on Instagram at all, you’ve seen it’s trendy to cook with cottage cheese now and a super easy way to add extra protein to your food and it usually goes undetected! Try for yourself and report back!

Yields 3-4 pancakes - let me know if you make this!

Ingredients:

½ cup old-fashioned rolled oats, gluten free if desired

½ medium banana

½ tsp vanilla extract

1 tsp baking powder

½ tsp cinnamon

1 egg

¼ cup low fat cottage cheese

Optional add-ins/toppings: Fresh berries, chocolate chips, peanut butter

Instructions:

Place all ingredients in a blender/immersion blender and blend until completely smooth, about 30 seconds.

Lightly coat a large nonstick skillet with grass fed butter and heat over medium low heat. Drop batter by 1/4 cup onto skillet. Cook until bubbles appear on top. Flip cakes and cook until golden brown on underside.

Healthy Carrot Cake Oatmeal Cookies

Yields: 14 cookies

These cookies taste just like their namesake! Lots of sweet carrots coupled with the hearty oats and cinnamon makes them absolutely irresistible. Store leftovers in an airtight container on the counter for up to a week… If they last that long

Ingredients:
1 cup instant oats

¾ cup whole wheat flour (or GF*)

1 ½ tsp baking powder

1 ½ tsp ground cinnamon

⅛ tsp salt

2 tbsp coconut oil or unsalted butter, melted and cooled slightly

1 large egg

1 tsp vanilla extract

½ cup pure maple syrup

¾ cup peeled & grated carrots ~1 small - medium

Directions:

1. In medium bowl, whisk together the oats, flour, baking powder, cinnamon, and salt. In a separate bowl, whisk together the coconut oil, egg, and vanilla. Stir in the maple syrup until thoroughly incorporated. Add in the flour mixture, stirring just until incorporated. Fold in the carrots. Chill dough 30 minutes. (If chilling longer, cover with plastic wrap, ensuring it touches the entire surface of cookie dough.)

2. Preheat oven to 325°F, and line a baking sheet with a silicone baking mat or parchment paper.

3. Drop cookie dough into 14 rounded scoops on the baking sheet. Flatten slightly using a spatula. (They don't spread much) Bake at 325°F for 12-15 minutes. Cool on the baking sheet for at least 15 minutes before turning out onto a wire rack.

Will you try these? What tweaks would you make? I love carrot cake without nuts so I really like these!

Lucky Matcha Mocktail

It’s the WEEKEND!!! But really, mocktails are great for any day of the week because they’re alcohol free so no missing meetings the next day or feeling sluggish! Meet the Lucky Matcha Mocktail, a deliciously minty and citrusy green tea drink that will leave your taste buds feeling charmed. And this is super festive this time of year! report back if you try this!

Ingredients:

• 1 packet, Matcha Energizing Tea

• 1 cup hot water

• 1 tsp maple syrup

• 1 tbsp lime juice

• 2 lime slices, extra for garnish

• 3-4 mint leaves, extra for garnish

• Ice

Directions:
In your glass, muddle the mint leaves and lime slices.

In a separate cup, add your Shaklee 180 Energizing Tea in hot water. Let it combine and cool.

Add maple syrup, lime juice, and ice to the serving glass. Garnish your serving glass with additional mint leaves and lime slices.

Pour your matcha tea mix into your serving glass. Stir, garnish, and enjoy!

The Power of Life Shake: All-in-One Meal Solution

In today's fast-paced world, finding a nutritious meal that fits with busy lifestyles can be challenging. Enter Life Shake, the perfect solution for those seeking convenience without compromising nutrition. Packed with a balanced blend of plant-based protein, healthy carbohydrates, and beneficial fats, Life Shake is designed to be your go-to meal replacement.

What Makes Life Shake Stand Out for me & my clients?

1. Complete Nutrition: Each serving of Life Shake contains 20 grams of protein, the minimum required for Muscle Protein Synthesis (MPS). Those looking to maintain or build muscle, support weight loss, or simply enjoy a nourishing meal, this is your meal ticket, literally. And no artificial ingredients.

2. Balanced Macros: Life Shake doesn’t just stop at protein. With the right balance of carbs and fats, it provides sustained energy throughout the day and helps fuel you for a workout, or help you recover afterwards..

3. Easy to Prepare: No more complicated recipes or time-consuming meal prep. Just mix Life Shake with 1 cup water or your favorite milk alternative (I like SILK unsweetened almond milk), and you’ve got a delicious meal ready in seconds. It’s perfect for busy mornings, quick lunches, or nutritious snacks. I love to blend mine with a banana, 1 TBSP Nut butter (I usually use peanut butter) and 1 cup ice.

4. Versatile Flavor Options: Life Shake comes in a variety of flavors, all equally amazing. We have creamy vanilla to rich chocolate, to fruity strawberry.

5. Dietary-Friendly: Whether you're vegan, gluten-free, or simply looking to reduce your intake of animal products, Life Shake fits seamlessly into your dietary preferences.

Why does my family choose Life Shake?

Incorporating Life Shake into our daily routine is convenient, helps us hit our Macros and is budget friendly. When my husband doesn’t grab a shake, he tends to spend $11-13 on breakfast at work. This is $4 blended or even less with just Almond Milk.

Let me know what questions you have or if you want to try this for 35% off, reach out.

No-Cook Swiss Oatmeal

Planning breakfasts that feed a crowd and are easy to grab and go is what I plan for because I never know when a random sleepovers will happen, or I’ll be rushed and short on time. Here are some of my favorite breakfast planning tips:

Don’t be afraid of repeating - I like to plan two recipes for breakfast and alternate them throughout the week. Simple!

Remember carbs + protein in the morning to keep you fueled all day.

Make it delicious, not depriving. You want to wake up looking forward to your meals!

Here is a breakfast I have on repeat often, especially in the mountains . Is it just me or does oatmeal & mountains go hand in hand?

.

No-Cook Swiss Oatmeal

Serves: 4

Ingredients

2 cups dry old-fashioned rolled oats, gluten-free

3 ½ cups unsweetened almond milk

3 ½ cup reduced-fat (2%) plain Greek yogurt

2 tsp. pure vanilla extract

2 tsp. ground cinnamon

2 cups chopped strawberries

1 large banana, chopped

1/4 Tbsp. sliced raw almonds

Instructions

Place oats, almond milk, yogurt, extract, cinnamon, strawberries, banana, and almonds in a medium bowl; mix well. Soak, covered, in the refrigerator overnight. Divide evenly into 4 mason jars or plastic containers to grab and go each morning.

What’s your breakfast plan for the week?

Chocolate PB Protein Pie

Here’s another great recipe! 💝 This one is ALL the chocolate (you’re welcome) and won’t break the meal plan bank. Let’s try it!

Servings: 12

Ingredients

2 Tbsp. reduced-fat milk

1 container firm (or silken) tofu

4 scoops chocolate Life Shake

½ cup peanut butter

2 large bananas, cut into chunks

1 Tbsp. honey

1 whole-wheat graham cracker pie crust

Instructions

Place milk, tofu, protein powder, peanut butter, bananas, and honey in a blender; cover. Blend until smooth. Pour tofu mixture into pie crust; refrigerate for at least one hour, or until firm. Cut into 12 servings. Serve immediately, or store in an airtight container in the refrigerator for up to 24 hours.

Banana Cream Chia Pudding

Ready to eat more dessert? This is a recipe you definitely want to save because it is great to prep in bulk to enjoy all week long!

Made with banana, chia seeds, vanilla protein powder, almond milk, and Greek yogurt, this Banana Cream Chia Pudding will keep you full for hours.

…and is the perfect recipe to use up that random, half-banana laying on your countertop! 🍌

Servings: 1

Ingredients

1 cup unsweetened almond milk

2 scoops vanilla Life Shake

2 Tbsp. chia seeds

½ cup reduced-fat plain Greek yogurt

½ large banana, sliced

Instructions

Add almond milk, protein powder, and chia seeds to a 16-oz. jar (or sealable container); stir until well mixed and no lumps remain. Seal jar. Refrigerate at least 4 hours (or overnight). Top with yogurt and banana just before serving. Store refrigerated in an airtight container for up to 24 hours.

Chocolate Peanut Butter Ice Cream!

I’m so excited to share sweet treats that are nutritious and delicious this month! A sweet treat, a chocolate moment, and a scoop of goodness that feels like a warm hug… all here and all a part of your meal plan!

First up, chocolate peanut butter ice cream! Yup, believe it. 🍫

This is the ice cream you’ve been waiting for — rich, creamy, with just the right amount of sweetness, made from just four ingredients that get smooth and creamy just like the soft-serve ice cream of your dreams!

Servings: 2

Ingredients

1 large banana, cut into chunks

½ cup unsweetened almond milk

2 scoops chocolate protein powder

2 Tbsp. all-natural smooth peanut butter

Instructions

Place the banana in a plastic bag; freeze for 4 hours, or until completely frozen. Place almond milk, protein powder, banana, and peanut butter in a blender (or food processor); cover and blend until smooth.

Divide ice cream evenly between 2 serving bowls; serve immediately.

Dreamy Creamy Chocolate Pie

Here is a new dessert that is protein packed, but no one will know.  The name alone piqued my curiosity! 

Dreamy Creamy Chocolate Pie

Servings: 4

FOR CRUST:

6 pitted dates

⅓ cup quick oats

⅓ cup unsalted pistachios

FOR FILLING:

2 cups reduced-fat plain Greek yogurt

¼ cup + 1 Tbsp. chocolate Life Shake (soy or plant based will do)

3 Tbsp. cornstarch

1 Tbsp. liquid stevia

¼ tsp. sea salt / Himalayan salt

½ cup sliced strawberries

2 Tbsp. chopped cacao nibs

Instructions:

1. To make the crust, add dates, oats, and pistachios to a food processor; pulse until well combined. Texture will be crumbly but should hold together when pinched. Use fingertips to press mixture into the bottom of an 8-inch springform pan; set aside.

2. To make filling, add yogurt, protein powder, cornstarch, stevia, and salt to a food processor; blend on high, scraping down sides once, for 2 minutes, or until super-smooth.

3. Spread yogurt mixture over crust. Press strawberries into top; sprinkle with cacao nibs.

4. Refrigerate for 2 hours, or up to overnight.

5. To serve, run hot water over a butter knife; slide the butter knife around the edge of the springform pan to release the pie. Release springform ring; slice pie into 4 equal pieces. Refrigerate leftovers in an airtight container for up to 4 days.

Vanilla Oatmeal Protein Cookie Sandwiches

Here’s a Life Shake makeover? A few of you reached out to share how much you love LIfe Shakes, and you only add water and shake it up.  While that is fine, you are missing out friend.  Blending your shakes is a whole other level and if you’re worried about drinking it later, rest assured it’ll still be good hours later if you store it in a Yeti or Stanley insulated container. This cookie recipe is DELICIOUS and nutritious - Yes, please!

Vanilla Oatmeal Protein Cookie Sandwiches

Servings: 15

Ingredients:

1 cup dry instant oats

½ cup GF all-purpose flour

2 scoops Vanilla Chai Life Shake (or Vanilla if you have that!)

1½ tsp. baking powder

¼ tsp. sea salt (or Himalayan salt)

1 large egg

¼ cup + 1 Tbsp. unsweetened almond milk

2 Tbsp. coconut oil

1 tsp. pure vanilla extract

¼ cup pure maple syrup

3 Tbsp. dark chocolate mini-chips

Homemade coconut whip cream or low-fat, light whipped topping (opt, I omit this)

Instructions:

1. Preheat the oven to 325˚ F and line the baking sheet with parchment paper.

2. In a medium bowl, whisk together oats, flour, protein powder, baking powder, and salt.

3. In a separate bowl, whisk together egg, almond milk, oil, and extract. Stir in maple syrup.

4. Add liquid mixture to dry mixture, stirring just until incorporated. Gently fold in chocolate chips.

5. Drop cookie dough into 15 round scoops and flatten to desired thickness.

6. Bake for 11 to 14 minutes.

7. Cool on sheet for 1 minute before transferring to wire rack.

8. Eat a cookie as is or sandwich two together with whipped cream in the middle for a really tasty treat!

Chicken Spinach Scramble

Here is a quick recipe perfect for your busiest morning! Scrambled eggs are a quick morning classic, and a lot of these ingredients are great to prep the night before. Chicken, spinach, and avocado make for a high-protein meal with a whopping 48 grams of protein to help you build and repair muscle.

Chicken Spinach Scramble

Servings: 1

Ingredients

1 large egg

4 large egg whites (½ cup)

Sea salt (or Himalayan salt) and ground black pepper to taste; optional

Nonstick cooking spray

1 cup raw baby spinach

3 oz. cooked chicken breast, chopped

1/4 medium avocado, thinly sliced

Instructions

1. Combine egg and egg whites in a medium bowl; whisk to blend. Season with salt and pepper, if desired; whisk to blend. Set aside.

2. Heat medium nonstick skillet lightly coated with spray over medium-low heat. Add spinach; cook, stirring frequently, for 3 to 4 minutes, or until wilted.

3. Add egg mixture; cook, stirring constantly, for 3 to 4 minutes, or until almost set.

4. Add chicken; cook, stirring frequently, for 2 to 3 minutes, or until eggs are set.

5. Top with avocado; serve immediately.

Vegan Sugar Cookies

You asked for a vegan cookie recipe, so here it is! You can use clean ingredients and they taste GOOD too!

Here’s a remix of the traditional sugar cookie recipe, without the heaps of white sugar, butter, and wheat flour. They have only 7 ingredients and are super easy to make!

Vegan Sugar Cookies

Servings: 12 cookies

Ingredients

Nonstick cooking spray

1 cup almond flour, sift after measuring

1 dash sea salt (or Himalayan Salt)

1 dash baking soda

2 Tbsp. pure maple syrup

1 Tbsp. extra virgin organic coconut oil, melted

1 tsp. pure vanilla extract

2 tsp. unsweetened almond milk

Parchment paper

Instructions

1. Preheat the oven to 325° F. Lightly coat a large baking sheet with spray. Set aside.

2. Combine almond flour, salt, and baking soda in a medium bowl; mix well. Set aside.

3. Combine maple syrup, oil, and extract in a small bowl; mix well.

4. Add maple syrup mixture to almond flour mixture. Add milk slowly; mix to break up clumps of dough. Form dough into a ball with clean hands. Place on parchment paper. Roll into a 7-inch long log. Freeze for 50 to 60 minutes, or until firm. Cut the log into twelve slices. Spread slices out on a prepared baking sheet.

5. Bake for 8 to 10 minutes, or until set.

6. Cool for 10 minutes on a baking sheet. Loosen with metal spatula, remove from sheets and cool completely on a wire rack (or on parchment paper).

Chocolate Eggnog Shake

How are your 2023 resolutions going? This is a great way to indulge and stay on task with your goals. If you’re part of my Jan 9th Cleanse group, this fits the bill. Totally approved!

Chocolate Eggnog Shake

Servings: 1

Ingredients

1 cup unsweetened almond milk

1 cup ice

2 scoops chocolate Life Shake

½ tsp. ground allspice

1 tsp. pure rum extract

Instructions

Place almond milk, ice, Life Shake, allspice, and extract ice in a blender; cover. Blend until smooth.

No-Bake Oatmeal Raisin Cookie Bites

Ready for a trip down memory lane? Oatmeal raisin cookies are like taking a bite of nostalgia; so let’s give them a healthy holiday spin by using vanilla Life Shake in this recipe!

Instead of a ton of sugar and butter, our oatmeal raisin cookies contain pure maple syrup for a subtle sweetness and almond butter and Life Shake for creaminess. And of course, oatmeal and raisins remain the stars of the show.

No-Bake Oatmeal Raisin Cookie Bites

Servings: 24 cookies

Ingredients

Parchment paper

1½ cups dry rolled oats

½ cup all-natural almond butter

4 scoops vanilla Life Shake

⅓ cup unsweetened almond milk

2 Tbsp. pure maple syrup

1 tsp. pure vanilla extract

½ cup raisins

Instructions

1. Line a large baking sheet with parchment paper; set aside.

2. Add oats, almond butter, Life Shake, almond milk, maple syrup, and extract to a large mixing bowl; stir until cookie dough consistency is reached.

3. Add raisins; gently fold to incorporate.

4. Form dough into 24 (1-inch) balls; place on parchment paper. Flatten into cookie shape. Refrigerate in an airtight container for up to 4 days, or freeze for up to 2 weeks.

Cinnamon Coffee Cake

Whenever I tried to lose weight in the past, the first thing that would go would be my sweets, breads, cake, etc. Typically these contain highly processed ingredients and lots of sugar, so it’s a good move. But, cutting them out completely left me with even MORE cravings, ultimately feeling like I had to go “all or nothing”, and… fail again.

Here’s to NO RESTRICTIONS and choose delicious treats we love AND are good for us in 2023!

Cinnamon Coffee Cake

Servings: 6

FOR COFFEE CAKE:

Nonstick cooking spray

1½ cups all-purpose gluten-free flour

½ cup coconut flour

2 Tbsp. brown sugar (or coconut sugar)

1½ tsp. baking soda

2 tsp. ground cinnamon, divided use

¼ tsp. sea salt (or Himalayan salt)

3 cups reduced-fat cottage cheese

8 large egg whites (approx. 1 cup)

2 tsp. pure vanilla extract

1 tsp. liquid stevia (optional)

1 Tbsp. unsweetened cocoa powder

FOR TOPPING:

¼ cup rolled oats

3 Tbsp. chopped unsalted pecans

2 Tbsp. brown sugar (or coconut sugar)

2 Tbsp. unsalted organic butter (or coconut oil), melted

1 tsp. ground cinnamon

Instructions:

1. Preheat the oven to 350° F.

2. To make coffee cake, lightly coat an 8 x 8-inch baking dish with spray; set aside.

3. Add gluten-free flour, coconut flour, brown sugar, baking soda, 1 tsp. cinnamon, and salt to a medium mixing bowl; stir to combine.

4. Add cottage cheese, egg whites, extract, and stevia (if desired) to a blender; cover. Blend until smooth.

5. Pour cheese mixture into flour mixture; mix until a thick batter forms.

6. Pour half of the mixture into the prepared baking dish; use a spatula to spread evenly into corners.

7. Add cocoa powder and remaining 1 tsp. cinnamon to a sifter (or wire mesh strainer) held over the baking dish; sift to evenly coat.

8. Spoon remaining batter over top, using a spatula to spread evenly into corners.

9. To make topping, add oats, pecans, brown sugar, butter, and cinnamon to a small mixing bowl; stir to combine. Sprinkle evenly over batter.

10. Bake for 35 to 40 minutes, or until a toothpick inserted into center comes out clean. Let cool for 5 minutes. Slice into 6 equal pieces.

11. Refrigerate leftover coffee cake in an airtight container for up to 4 days. Heat gently before serving, if desired.