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.


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Chocolate Peanut Butter Ice Cream!

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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.




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Dreamy Creamy Chocolate Pie

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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.




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Vanilla Oatmeal Protein Cookie Sandwiches

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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.

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Vegan Sugar Cookies

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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.


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No-Bake Oatmeal Raisin Cookie Bites

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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.




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Cinnamon Coffee Cake

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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.


Creamy Candy Cane Shake

Feeling like Christmas was already 9 months ago? I’m missing it too and the smells and sweetness of the season. Let’s take a trip down Candy Cane Lane with a sweet, creamy shake recipe! I love this recipe because it can use the seasonal flavor Peppermint Mocha or your classic Vanilla. The peppermint flavor will come through in a refreshing way, either way!

Creamy Candy Cane Shake

Servings: 1

Ingredients

1 cup unsweetened almond milk

1 cup ice

2 scoops vanilla or peppermint mocha Life Shake

½ tsp. pure peppermint extract

Instructions

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

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Raspberry Filled Cookie Bites

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Christmas Day may be over, but the holiday season is still in full swing! Our final cookie recipe is perfect for any celebration, and would pair perfectly with a glass of sparkling tomorrow 🥂 These Raspberry-Filled Cookie Bites are based on the classic French macaron recipe, and feature all-natural ingredients with the taste of a French bakery!

Raspberry Filled Cookie Bites

Servings: 9 servings

Ingredients

1 cup fresh (or frozen) raspberries

¾ cup + 2 Tbsp. water, divided use

¼ cup raw honey

2 large egg whites (¼ cup)

½ tsp. pure vanilla extract

½ cup sifted almond flour

Instructions

1. To make raspberry filling, combine raspberries and ¾ cup water in small saucepan; cook, over medium-high heat, stirring occasionally, for 10 to 12 minutes, or until berries have broken down and liquid becomes slightly thicker. Refrigerate to cool.

2. To make meringue, place honey and remaining 2 Tbsp. water in small saucepan; cook, over medium-high heat, stirring occasionally, until mixture reaches 240° F with a candy thermometer.

3. While honey mixture cooks, place egg whites in a clean, large metal mixing bowl; beat until soft peaks are formed. Set aside.

4. When the honey mixture reaches 240° F, transfer it into a clean, heat-resistant pouring vessel (like a glass measuring cup).

5. Slowly add honey mixture (in a thin stream) to egg whites, whisking vigorously until completely mixed.

6. Add extract; continue whisking vigorously until the meringue forms stiff, glossy peaks.

7. Gently fold in almond flour; mix until well blended. Set aside.

8. Preheat the oven to 300° F. Line two baking sheets with parchment paper. Set aside.

9. Transfer meringue mixture into a large resealable plastic bag (or pastry bag). Squeeze out any excess air and seal the bag. Cut off about ½-inch of the bottom corner of the bag.

10. Pipe out thirty-six 1-inch rounds, evenly spaced. Firmly tap each baking sheet against the kitchen counter a few times to release any air bubbles.

11. Let cookies rest for 30 minutes prior to baking.

12. Bake for 18 to 20 minutes, or until cookies have risen about an inch. Remove from the oven. Cool before removing from parchment paper.

13. Evenly divide raspberry filling on the flat side of eighteen cookies. Top each cookie with the flat side of a second cookie to make a sandwich.

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Almond and Apricot Thumbprints

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These delicious, bite-sized thumbprint cookies can be enjoyed all year long! This cookie recipe has a strong almond flavor and swaps out the traditional jellied center for a real, whole, dried apricot. Yum!

Almond and Apricot Thumbprints

Servings: 24 cookies

Ingredients

1 cup all-natural almond butter

1 tsp. pure almond extract

1 cup dry quick-cooking rolled oats

½ cup honey

1 cup vanilla Life Shake

24 dried apricot halves

Instructions

1. Combine almond butter, extract, oats, honey, and Life Shake in a medium bowl; mix well with a spatula or clean hands.

2. Roll mixture into 24 balls, each about 1 inch in size. Flatten each slightly so that it is shaped like a traditional cookie. Make an indent in the middle of each of the cookies. Place one dried apricot in the center of each cookie before cooling in the refrigerator.

3. Refrigerate for at least one hour before serving.

4. Serve immediately, or store in an airtight container in the refrigerator for up to five days.

What other dried fruits would you think of using?

Espresso Zabaione Mocktail

Today’s shake is a take on the classic Italian dessert. This custardy, mousse-like confection made with eggs, sugar, and espresso is not something we want to have every day, so I have a delicious, nutritious alternative to share!

Here is the Espresso Zabaione Mocktail! Great for pre-New Years celebration to cut calories later!!

Servings: 1

Ingredients

2 oz brewed espresso (approx. 1 shot), chilled

1 cup reduced-fat (2%) milk

1 cup ice

2 scoops café latte Life Shake

1 tsp. maple syrup

½ tsp. rum extract

Instructions

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

Gingerbread Man Super Shake

Who enjoyed some gingerbread cookies this season? If you’re coming down from your holiday high, this recipe has all the flavors of gingerbread goodness, but fits perfectly into your nutrition plan. This is a classic treat - let’s try it! I’m kind of picky about gingerbread because it always tastes overcooked and then you waste the calories. Amiright? if you’re going to eat it, might as well ENJOY the heck out of it. THIS is something you will enjoy for sure! Let me know if you make it.

Gingerbread Man SUper Shake

Servings: 1

Ingredients

1 cup unsweetened almond milk

1 cup ice

2 scoops vanilla Life Shake

1 tsp ground cinnamon

¾ tsp. finely chopped fresh ginger (or ¼ tsp. ground ginger)

1 tsp. pure vanilla extract

Instructions

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

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Chocolate Orange Ricotta Cookies

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I’m sorry if I’ve overloaded you with desserts this season, but the good thing is mine have been healthy-ish. :) This recipe comes together in under 30 minutes, but has the flavors of you baking all day long! I love when I get to impress without exhausting myself! Yes, Please!!!

Chocolate Life Shake is the key — it blends perfectly with ricotta cheese to create a creamy, chocolatey foundation for these cookies, with a tablespoon of orange zest adding a bright, light flavor to each mouthful.

Chocolate Orange Ricotta Cookies

Servings: 10 Servings

Ingredients

Parchment paper 

½ cup almond flour

4 scoops chocolate Life Shake

1 tsp. baking powder

1 cup part-skim ricotta cheese

¼ cup unsweetened almond milk (or unsweetened oat milk) 

1 large egg

1 tsp. pure vanilla extract 

3 Tbsp. semi-sweet chocolate chips 

1 tsp. coconut oil

1 Tbsp. finely grated orange peel (orange zest)

Instructions

1. Preheat oven to 350° F. Line a large baking sheet with parchment paper; set aside.

2. Add almond flour, Life Shake, and baking powder to a small mixing bowl. Stir until mixed; set aside.

3. Add ricotta, almond milk, egg, and extract to a medium mixing bowl; stir until combined.

4. Add dry mixture to wet mixture; stir until combined. Shape into 10 equal balls, approximately 2 Tbsp. each; arrange on a prepared sheet. Gently flatten each ball by pressing with the back of a spoon.

5. Bake for 12 minutes. Set aside on a baking sheet for 1 minute; transfer to a cooling rack.

6. While cookies are still hot, melt chocolate chips and oil in a small microwave-safe bowl for 30 seconds; stir. Repeat, until chocolate is melted. Drizzle chocolate evenly onto cookies. Sprinkle it with orange peel.

7. Store cookies in an airtight container at room temperature for up to four days or freeze for up to 1 month.

Split Pea Soup

For our final cozy recipe of the month, I want to share a new recipe that is total comfort food and really good for you! This Split Pea Soup is gluten-free and dairy free, and can be customized to fit your flavors. Don’t let the color deter you - this recipe is a winner!

Servings: 4

Ingredients

3 cups low-sodium organic chicken broth

1½ cups chopped low-sodium nitrite- and nitrate-free ham (approx. 6 oz.)

1 cup dry split peas

1 cup chopped onions (approx. 1 1⁄3 medium)

½ cup chopped carrot (approx. 1 medium)

½ cup chopped celery (approx. 1 medium stalk)

3 cloves garlic, finely chopped

1½ tsp. dried thyme

½ tsp. ground black pepper

¼ tsp. sea salt (or Himalayan salt)

Instructions

1. Combine broth, ham, split peas, onions, carrot, celery, garlic, thyme, pepper, and salt in a slow cooker; stir to combine.

2. Cover; cook on high for 4 to 5 hours (or on low for 7 to 8 hours), or until peas are completely soft.

Note:

• Dry split peas more than double in volume when cooked. So, be sure to track your carb servings correctly! Some of these carbohydrates are from fiber so you get added benefits there!

• If you prefer your pea soup extra-thick, you can reduce the chicken broth to 2½ cups.

Holiday Recipe Favorites!

Merry Christmas and Happy Hanukkah!

This is my gift to you! Click on the image below to download my absolute favorite recipes. I am so thankful for your support, encouragement, sharing your story and allowing me to help you in 2022! I’m so excited for what’s in store in 2023 and it’s going to be my best year yet! How about you? Are you feeling the positive vibes 2023 is bringing??? if not, reach out so I can remind you of just how amazing you are!

Things to make sure you’ve done this year:
1) complete the free 3 minute wellness assessment HERE
2) sign up for my January 9th 30-day challenge. it’s a combination of Back to the Basics and Gut reboot - all in one! Only $169 to join and you’ll get" a) 30 days of coaching, b) 30 days ov GF, DF, Non GMO, organic Soy or Plant Based protein meal replacement shakes, c) 30 days of customized vitamins based 100% on you. they literally take 5-7 days to arrive b/c they are created for you, not selected out of a warehouse that suits everyone! and d) a free gift of choice (Power Greens, Sustained Energy, Triple Defense, Energizing Tea or Collagen-9).

Message me with ANY questions! I got you babe! Let’s blow 2023 up!!!

Bubby’s Chicken Noodle Soup

We are officially in slow cooker season, and I am so excited to create some recipes this month that are simple to put together, but perfect to prep + freeze for weeks to come. These comfy, cozy recipes each make 4 servings, which is perfect for you for the week, but I suggest doubling up and freezing half for future use!

First up, Bubby’s Chicken Noodle Soup! Not the classic take on chicken noodle soup, but an elevated flavor palette to get more veggies and more flavor into your bowl.

Servings: 4

Ingredients

4 quarts water 

1 bunch fresh dill 

1 bunch fresh parsley 

Butcher’s twine 

1 (3 lbs.) whole raw chicken, skin removed 

1 medium onion, quartered 

1 medium kohlrabi, peeled, cut into 1-inch chunks 

1 medium celery root, peeled, cut into 1-inch chunks 

3 medium carrots, cut into 1-inch chunks 

1 green bell pepper, roughly chopped 

3 medium celery stalks, cut into 1-inch chunks 

2 medium zucchini, quartered, cut into 1-inch chunks 

1 tsp. ground ginger 

1 tsp. ground turmeric 

1 tsp. garlic powder 

1 tsp. sea salt (or Himalayan salt) 

½ tsp. ground black pepper

Instructions

1. Heat water in a large (8-quart) pot over medium-high heat.

2. Tie dill and parsley together into a bundle with butcher’s twine; set aside.

3. Add chicken to pot; boil for 1 hour. Remove chicken; let cool. Shred; set aside. Return pot (with water used to boil chicken) to heat; reduce heat to medium.

4. Add onion, kohlrabi, celery root, carrots, bell pepper, celery, and herb bundle; bring to a gentle boil. Reduce heat to medium-low; gently boil for 30 minutes.

5. Add zucchini; gently boil for an additional 30 minutes.

6. When vegetables are tender, remove herb bundle; discard.

7. Add 2 lbs. shredded chicken, ginger, turmeric, garlic powder, salt, and pepper; stir to combine. Divide soup evenly among 4 serving bowls. Enjoy.