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Chocolate Mint Smoothie

  • There is nothing quite like a scoop of mint chocolate ice cream on a hot summer day. Unfortunately, ice cream is not the healthiest way to relax and cool off.
  • This recipe combines delicious chocolate protein with cooling mint for a tasty and healthy summer treat.
  • Not only do the mint leaves pack a powerful antioxidant punch, but mint also helps improve digestion, boost liver function, and lower body temperature (yep, eating mint actually makes you cool)!
  • The avocado adds a creamy consistency while providing a healthy dose of fat!
  • I love this smoothie after a long day in the heat when I need some nutrition but don’t feel like eating a meal.
  • Chocolate Mint Protein Smoothie

    Ingredients:

    2 cups organic spinach (or kale if you like stronger greens)

  • 1-1/2 cup milk (unsweetened almond or coconut work great, but you can use nonfat dairy milk if you prefer; water works too)
  • 1 cup ice (more or less, for desired thickness)
  • ½ avocado, pit and skin removed
  • 1 scoop Chocolate PureTrim Mediterranean Wellness Shakes*
  • ¼ cup fresh mint leaves, rinsed
  • 1 tablespoon dark chocolate chips or cacao nibs
  • Directions:
    • Combine all ingredients in a power blend per and blend until smooth.
      Sit back, cool off, and enjoy!

    *PureTrim shakes contain 21 grams of vegan protein, antioxidants, a blend of essential fatty acids, probiotics, and less than 8 grams of net carbs. Oh yeah, and they actually taste great too! Order yours now!

    Don’t forget to check out our other healthy, yummy recipes on our Recipes page!


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    Chocolate Mint Smoothie

  • There is nothing quite like a scoop of mint chocolate ice cream on a hot summer day. Unfortunately, ice cream is not the healthiest way to relax and cool off.
  • This recipe combines delicious chocolate protein with cooling mint for a tasty and healthy summer treat.
  • Not only do the mint leaves pack a powerful antioxidant punch, but mint also helps improve digestion, boost liver function, and lower body temperature (yep, eating mint actually makes you cool)!
  • The avocado adds a creamy consistency while providing a healthy dose of fat!
  • I love this smoothie after a long hot day when I need some nutrition but don’t feel like eating a meal.
  • Chocolate Mint Protein Smoothie

    Ingredients:

    2 cups organic spinach (or kale if you like stronger greens)

  • 1-1/2 cup milk (unsweetened almond or coconut work great, but you can use nonfat dairy milk if you prefer; water works too)
  • 1 cup ice (more or less, for desired thickness)
  • ½ avocado, pitted and skin removed
  • 1 packet Chocolate PureTrim Mediterranean Wellness Shakes*
  • ¼ cup fresh mint leaves, rinsed
  • 1 tablespoon dark chocolate chips or cacao nibs
  • Directions:
    • Combine all ingredients in a power blender and blend until smooth.
      Sit back, cool off, and enjoy!

    *PureTrim shakes contain 21 grams of vegan protein, antioxidants, a blend of essential fatty acids, probiotics, and less than 8 grams of net carbs. Oh yeah, and they actually taste great too! Order yours now!

    Don’t forget to check out our other healthy, yummy recipes on our Recipes page!


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    Frozen Blueberry-Almond Oatmeal Cups

    Preparing meals ahead of time and freezing them for later use is a great way to stay on track with your nutritional goals (learn more here).

    These delicious oatmeal cups can be made ahead of time and frozen for up to 3 weeks. They make a quick and hearty breakfast or snack.

    Ingredients:

    • 3 cups gluten free oats
    • 3 cups water
    • 3 cups almond milk, unsweetened
    • 1/4 cup brown sugar, optional
    • 3/4 cup sliced almonds
    • 3 cups blueberries, washed and dried

    Instructions:

    1. Combine water, milk, and oats in a large saucepan and cook according to package instructions.
    2. Allow cooked oats to cool.
    3. Divide oats between 12 muffin tins lined with paper or silicone liners.
    4. Top oatmeal with 1/4 cup blueberries and 1 tablespoon sliced almonds.
    5. Cover the muffin tins with plastic wrap and freeze 6-8 hours or until solid.
    6. Once frozen, remove oatmeal cups from the tin and transfer to plastic freezer bag or container.
    7. Keep frozen until ready to use.

    To reheat:

    • When you are ready to eat, remove an oatmeal cup from the freezer, place it in a saucepan with 1-2 tablespoons water or almond milk and heat slowly until warm or microwave for 3-5 minutes.

    Enjoy!


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    Apple-Cinnamon Porridge

    Growing up I loved apple-cinnamon oatmeal, it was a warm and delicious start to a cold winter morning. Even living in the desert I still get an occasional craving for the apple, cinnamon flavor on a winter morning, but those yummy oats of old are basically sugars in a pouch.

    I recent found this recipe for apple-cinnamon porridge that is an easy, delicious, and healthy substitute for over-processed quick coating oats. This recipe is loaded with whole grain oats and fresh Granny Smith apples and yummy cinnamon. Mix it up in the slow cooker before bed and by breakfast time you will have a tasty morning treat that will remind you of your childhood.

    Apple-Cinnamon Porridge

    Ingredients:

    • 1 cup steel-cut oats
    • 2 1/2 cups water
    • 1 1/2 cups unsweetened almond milk or nonfat milk
    • 1 1/2 cups Granny Smith apples, chopped
    • 2 T flaxseeds, ground
    • 1 T maple syrup
    • 1 t vanilla
    • 1 1/2 t cinnamon, ground
    • 1/4 t salt

    Instructions:

    1. Coat the slow cooker with cooking spray or butter.
    2. Add all ingredients to slow cooker and mix well.
    3. Cook porridge on “low” for 7-8 hours until oats and apples are tender.
    4. Divide porridge into 1/2 cup portions. Top with additional milk, if desired.

    Enjoy!

    Additional portions can be stored in the refrigerator for 3-4 days or frozen for 2-3 months. To reheat, add 1/3 c milk and reheat in a pan or the microwave for 1 minute.


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    Apple Pie Overnight Oats

    Last week I shared a recipe for Pumpkin Spice Overnight Oats. This week I want to share another of my favorite overnight oat recipes, Apple Pie Overnight Oats. This recipe is a delicious, quick, and healthy way to enjoy the flavors of apple pie on the run.

    Apple Pie Overnight Oats

    Ingredients:

    • 1/3 cup steel cut or old fashioned oats
    • 1/3 cup apple, diced
    • 1/4 cup milk, dairy or nondairy
    • 1/4 Greek yogurt (or applesauce if you want to limit dairy and add more apple flavor)
    • 1/3 teaspoon apple pie spice (or 1/4 teaspoon cinnamon, 1/8 teaspoon nutmeg, dash cardamom)
    • 1-2 tablespoon pecans, chopped or chia seeds

    Directions:

    • Combine oats, apple, milk, yogurt/applesauce, spices, and chia seeds (if you are using them) in a bowl or mason jar.
    • Cover and refrigerate for 4-8 hours.
    • When you are ready, add additional milk if necessary to achieve desired consistency.
    • Sprinkle on pecans or additional chopped apple if you like an extra crunch.

    Enjoy!!!!


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    Apple Pie Overnight Oats

    Last week I shared a recipe for Pumpkin Spice Overnight Oats. This week I want to share another of my favorite overnight oat recipes, Apple Pie Overnight Oats. This recipe is a delicious, quick, and healthy way to enjoy the flavors of apple pie on the run.

    Apple Pie Overnight Oats

    Ingredients:

    • 1/3 cup steel cut or old fashioned oats
    • 1/3 cup apple, diced
    • 1/4 cup milk, dairy or nondairy
    • 1/4 Greek yogurt (or applesauce if you want to limit dairy and add more apple flavor)
    • 1/3 teaspoon apple pie spice (or 1/4 teaspoon cinnamon, 1/8 teaspoon nutmeg, dash cardamom)
    • 1-2 tablespoon pecans, chopped or chia seeds

    Directions:

    • Combine oats, apple, milk, yogurt/applesauce, spices, and chia seeds (if you are using them) in a bowl or mason jar.
    • Cover and refrigerate for 4-8 hours.
    • When you are ready, add additional milk if necessary to achieve desired consistency.
    • Sprinkle on pecans or additional chopped apple if you like an extra crunch.

    Enjoy!!!!


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    Pumpkin Spice Overnight Oats

    As we roll into the autumn season, it is time to start switching gears from light summer foods like cucumbers, zucchini, and berries to foods that create more warmth and comfort like squash and apples.

    Because getting a nutritionally balanced breakfast can be a challenge for many of us, overnight oats have become a popular way to pre-prepare a delicious, nutritious and quick meal. All you need is a bowl, mason jar, or mug and a few simple ingredients.

    This recipe combines creamy pumpkin, with flaxseeds, oats and protein for a yummy breakfast treat loaded with nutrients.

    Pumpkin Spice Overnight Oats

    Ingredients:

    • 1/2 cup nonfat milk (or unsweetened nondairy milk)
    • 1/4 cup pumpkin, mashed
    • 1/4 cup carrot, grated (if desired for extra crunch)
    • 1/4 cup steel cut or old fashioned oats*
    • 1 serving vanilla protein powder, pick your favorite
    • 2 tablespoon flaxseeds, ground
    • 1/2 teaspoon pumpkin pie spice (or to taste)

    Directions:

    • Combine all of the ingredients in a bowl or mug ( I love using mugs in the fall/winter months. They make me few instantly warmer).
    • Cover and refrigerate overnight or at least 3-4 hours.
    • In the morning, add additional milk or Greek yogurt to thin the mixture if necessary.
    • Enjoy cold or cover and warm in the microwave 30 seconds if desired.

    *Be sure to use steel cut or old fashioned whole grain oats to get the best consistency and the most nutrition.

    Now, if pumpkin spice isn’t your thing don’t worry. I’ll be back next week with a delectable apple pie overnight oats recipe.

    Until then, have a happy, healthy day,


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    Eat Your Breakfast

    We have all heard that breakfast is the most important meal of the day and it is true.  Whether it’s a busy day at the office, an end of day workout, or a hectic social schedule, breakfast fuels our body for whatever the day holds.

    But let’s face it, who wants to get up 30 minutes early to make a healthy nutritious meal?

    This week, I thought I would share 2 of my favorite make ahead breakfast recipes:

    Banana Nut Protein Pancakes

    Ingredients:

    • 32 ounce carton egg whites
    • 4 scoops protein powder, vanilla*
    • 1 banana, chopped
    • 1/2 cup walnuts or pecans
    • 1/2 tablespoon cinnamon, or to taste

    Instructions:

    1. Combine all ingredients in a large bowl.  Mix well.
    2. Lightly grease a small sauté pan and heat over medium high heat.
    3. Add 1/4 cup mixture to pan.  Let cook until set, then flip with spatula and cook the other side.  Pancake will be thin, like a crepe.
    4. Remove pancake and set on a plate to cool.
    5. Stir pancake mixture before adding more to the pan to keep ingredients combined.
    6. Repeat until all of the mixture has been used.
    7. You should have 16-20 pancakes depending in the size of your pan
    8. Allow the pancakes to cool, then separate 4-5 pancakes into freezer safe containers.
    9. Store in the freezer until ready to use.  Thaw overnight in the refrigerator or in the microwave.

    Makes: 4 servings

    *You can use your favorite protein powder.  I have had the most success with:

    Quest Protein – Vanilla

    Ultimate Muscle Protein – Vanilla

    If you crave something  heartier and more savory for breakfast, a simple breakfast burrito can do the trick.

    Freezer-Friendly Breakfast Burritos

    Ingredients:

    • 32 ounce egg whites
    • 8 tablespoons ranchero sauce
    • 8 tablespoons cheddar cheese, shredded
    • 4 large whole wheat or gluten-free tortillas

    Instructions:

    1. Heat a lightly oiled skillet over medium high heat.
    2. Add egg whites and cook until firm.
    3. Allow egg whites to cool, drain if necessary.
    4. To assemble burritos, spread 2 tablespoons ranchero sauce on 1 tortilla leaving plenty of room around the edges, add 2 tablespoons cheese, and 1/4 of the egg whites.
    5. Tuck in the sides of the tortilla and roll it up.
    6. Wrap the tortilla in plastic wrap (or a plastic bag).
    7. If you are going to freeze the burritos , wrap them again in aluminum foil.
    8. To thaw, remove the foil and plastic wrap.  Place a burrito on a microwave­ safe plate. Microwave for 60-­90 seconds, or until warmed through.
    9. Enjoy

    Makes 4 burritos

    **You can customize your burrito by adding extra vegetables, bacon, sausage, or cooked potatoes to your egg whites.

    Try one of these recipes this weekend to have a fast, delicious breakfast everyday next week!


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    10 Small Steps To Improve Your Health in 2018

    Every new year, many of us make health-related resolutions, such as to lose weight, stop smoking or run a marathon. While it is common to set high goals, experts say that setting smaller goals could do more for our health.

    “Small steps are achievable and are easier to fit into your daily routine,” says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. “They are less overwhelming than a big, sudden change.”

    Here are 10 to try:

    1. Make time everyday for physical activity.  Going to the gym is great, but using the stairs at the office, walking the dog, playing tag with your kids, or doing bodyweight exercise while watching TV are fabulous ways to be active without becoming a gymrat.  Shoot for at least 20-30 minutes of physical activities each day.

    2. Take more small steps. Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.

    3. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall.   Try   egg white and veggie cups or a cottage cheese danish.

    4. Switch three grain servings each day to whole grain. If you’re like the average American, you eat less than one whole grain serving a day.  Quinoa, slow-cooking oats, and whole grain bread are great options.

    5. Have at least one green salad every day. Eating a salad (with low-fat or fat-free dressing) is filling and may help you eat less during the meal. It also counts toward your five daily cups of vegetables and fruits.

    6. Trim the fat. Fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a nonstick pan with only a dab of oil or butter.

    7. Consider calcium by including two or three daily servings of low-fat or fat-free milk or yogurt. Dairy calcium is good for bones and may also help you lose weight.

    8. Downsize. The smaller the bag, bottle or bowl, the less you will eat.

    9. Lose just 5 to 10 percent of your current weight. The health benefits are huge-lower blood pressure, blood sugar, cholesterol and triglycerides.

    10. Keep track of your eating. Write down everything you eat and look for problem spots. Often, just writing things down can help you eat less.  MyFitnessPal and MyPlate both have terrific FREE food journal apps.

     

     


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    Egg White and Veggie Cups

    Egg White and Veggies Cups

    These delicious egg white and vegetable cups make a fast, easy, and protein packed option for breakfast on the go.  You can make them ahead of time and refrigerate for use all week.  I have even frozen them with success.  You can customize your cups with the vegetables of your choice and even add a small amount of cheese for a decadent treat.

    Egg White and Veggie Cups

    Ingredients

    • Cooking oil spray (coconut or canola)
    • 5 cups Egg whites 
    • 2 cups fresh spinach (finely chopped)
    • 1/2 cup zucchini (finely chopped)
    • 1/2 cup bell pepper (finely chopped)
    • Salt and pepper (to taste)

    Instructions

    1. Preheat the oven to 350 degrees F.
    2. Spray a 12-muffin tin with cooking oil spray.
    3. Whisk the egg whites together with the salt and pepper in a large bowl.
    4. Stir in the bell peppers and spinach.
    5. Carefully spoon the egg and vegetable mixture into the muffin cups, dividing the mixture equally between the twelve cups.
    6. Bake for 25-30 minutes or until the egg whites are set.
    7. Remove from the oven and let cool for 5 minutes before serving.

    Makes 3 servings