WIAW #2

I had so much fun sharing with you in last weeks WIAW post so I am here for round 2! Here is a look at my Tuesday eats.

I started my day with my Protein Pancake. It tastes so good that I find myself wanting to make one for every meal.

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Next up was Chobani Mango yogurt. I opened it for my daughter but ended eating almost the whole thing. (Whoops)

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For lunch I made a salad with apples, egg, carrots, strawberries, sunflower seeds, spinach and Annie’s dressing.

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Snack time was a large apple and homemade cashew butter. Such a perfect combination!

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Dinner was a taco salad with free range beef, spinach, lettuce, avocado, carrot and a side of scrambled farm fresh eggs. I topped it with plain Greek yogurt and salsa. It was very satisfying.

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And dessert was a chocolate covered marshmallow. I like to keep them in the freezer and then they do not melt in your hands. Yum!

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That is a wrap for today yesterday.


Thank you Jenn for hosting WIAW. Be sure to head over to her site for lots more.

QUESTION:

Do you eat dessert after dinner?

What is your favorite?

I usually always crave something sweet and I think it tastes better if it comes out of the freezer. See you next time.

 

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Cashew Butter Cookie Balls ~ grain free, gluten free, refined sugar free & guilt free

Here is our latest ‘cookie ball’ obsession that I promised to share with you.

Cashew Cookie Ball

They are so simple to make and full of natural, healthy ingredients that you can feel good about eating. It is a little ball of energy when you need one!

INGREDIENTS:

1 cup cashew butter (see recipe below)

1 tbsp. coconut oil

1/2 tbsp. honey (more if you like sweeter)

1/2 scoop protein powder

1 tbsp. coconut shreds

1 tsp vanilla

Dash of cinnamon

Splash of coconut milk

DIRECTIONS:

Melt coconut oil and honey and mix it with cashew butter, protein powder, coconut shreds,  vanilla, cinnamon and coconut milk. Roll into balls and chill in the refrigerator or freezer. They are so good that you might want to eat them all up!

My daughter little z loves them as much as I do and if she sees me eating one she will say “hey, why didn’t you get me one?”

HOMEMADE CASHEW BUTTER

Puree 8-16 ounces raw cashews in a food processor for 10-15 minutes (the longer you go the smoother it becomes). Stop to scrap down the sides every few minutes. When you get toward the end, you can add coconut oil, honey, vanilla, cinnamon and/or salt to your liking. We like ours a little on the thick side with oil, honey and vanilla. So delicious and much less expensive then the store bought kind. ENJOY!

 

raw cashews cashew butter yum

TODDLER EASTER CRAFTS

Here is a peek at some of our toddler easter crafts:

paper egg

easter bunny

paper egg

lamb

homemade peeps and last but not least here is our version of easter peeps! We will post this homemade peep recipe soon. We had so much fun and lots of laughs!

Have you ever made your own nut butter?

What is your favorite kind?

We are experimenting with new flavors but right now this cashew butter with coconut oil and honey is my favorite! My daughter does not like almond but she will eat cashew and peanut butter. Maybe it is the color she likes?

 

What I ate Wednesday

I am excited to share with you my first WIAW! I love to see what other people are eating for ideas and inspiration. I hope that I can do the same for you. Here is a look at my day:

What I ate Wednesday #1

I woke up early with my little love bear z. She had her milk and I had  my favorite protein smoothie.  It was delicious and made me feel energized.
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Next up I heated up a cup of chai coconut coffee while we snuggled and watched cartoons. I love the idea of having something warm after my  cold smoothie. The black thing is the Chai tea bag. Doesn’t look very good but it is.

chai coffee

I few hours later I was craving a little snack so I went with my favorite… almond butter and a banana. It totally hit the spot and keep me running after my two year old until lunch time.

 

almond butter & banana

Not quite as hungry for lunch so I had a little chicken, asparagus and yam. Another power combo and quick and easy to throw together because we had leftovers. (we love leftovers)

Chicken, yam & asparagus

Dinner was chicken stir fry which is my go to dinner with a side of carrot slices.

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And I always want something for dessert so I had my latest cookie ball creation.  Little z and I are obsessed so we each had 2. Recipe coming soon. Here is a different cookie ball recipe to hold you over!

Cashew Cookie Ball

I felt pretty good about every bite!

If you are interested in linking up to Jenn’s What I ate Wednesday then head on over to Peas & Crayons for more information and to get started. Thank you Jenn for hosting!

QUESTIONS:

Have you jumped on the raw cookie ball craze? What is your favorite?

Do you love almond butter and bananas as much as I do?

French Toast Pancakes & Weekend Fun

Sunday morning we all got a chance to sleep in which is a rare occasion when you have a little one (and/or a dog). Daddy snuggled with little z and gave me the chance to whip up a healthy breakfast. My sweet husband requested French toast so here is what  I came up with.

French Toast Pancake

FRENCH TOAST PANCAKES

INGREDIENTS

1 farm fresh egg

1 egg white

1 tbsp coconut milk

1 tsp cinnamon

1 tsp chai & flax seed blend (optional but very good and has coconut and cocoa)

1 tsp vanilla extract

DIRECTIONS

Lightly scramble all ingredients in a bowl, Heat a frying pan to medium heat and grease with coconut oil. Pour egg mixture into pan and cook until easy to lift and flip with a spatula. The egg mixture is thin so use a smaller pan and allow it to spread to the edges. Top warm pancakes with bananas, vanilla expresso almond butter(soooo good), coconut oil and/or syrup drizzle. Eat it with a fork or roll and eat like a burrito. Enjoy!

 

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I used the same recipe for little  z and f (my husband) but added a slice of Ezekiel 4:9 Cinnamon Raisin Bread. The bread is amazing on its own but I was glad to add the extra protein from the egg mixture. It was a success.

 

Here is a peek at the rest of the weekend:

Planting Little z's flower The kids Bike riding

We planted our first flower of the year, took the dog for a ride and found a spot to practice on her bike. Looks like our dog is helping little z with her skills!

What was the highlight of your weekend?

Orange Cream Protein Smoothie & A Workout

Happy Friday! I hope you all have a great day and enjoy your upcoming weekend. Here is some workout and recovery inspiration…

WORKOUT

Today was a quick sweaty workout. The focus was on the ‘back-side’.

Warm-up: 5 minutes of light cardio (treadmill, jog in place, jump rope, jumping jacks or elliptical)

Workout: Preform each exercise for 1 minute and repeat each superset  3 times before moving to the next superset

  1. Alternating lunge /Squat jump
  2. Deadlift /Jump rope
  3. Alternating lunge into a squat (step back into a lunge and then bring feet parallel for a squat before switching sides)/Plyometric plié squats
  4. Squat/Plyometric lunge
  5. Back Row/Mountain climber
  6. Reverse back fly/Superman

Use heavy/medium weights for the first exercise in each superset and you your own body weight for the second exercise in each set.

Cool-down: 5 minutes of light stretching and moving

If you move from one exercise to the next with little to no rest then it will take you 36-40 minutes without the warm-up or cool-down.

WORKOUT RECOVERY SMOOTHIE

orange cream

Orange Cream Protein Smoothie

1 scoop vanilla protein powder

1/2 frozen banana

1/2 orange

1 tsp vanilla extract

1 tsp maca powder

1 tsp royal bee jelly

1/4 cup coconut milk

1-2 ice cubes

Blend all ingredients until smooth and drink within the hour after your workout to get the most benefit. Full of protein and energy to get you through the morning. Enjoy! 

 

Now I am off to play with my little one as I hear her jumping out of bed. Kinda a rainy day here but we will find lots to do!

 

What is your favorite recovery drink/eat?

 

 

 

 

Chai Spice Carrot Cake Muffin

Carrot Cake Chai muffin

We love to have muffins at our house for a quick breakfast, snack or treat. I love knowing that we made them with fresh, healthy ingredients. I keep them in the fridge and usually enjoy them cold but they are also really good if you warm them in the toaster oven with a slather of coconut butter.

The smell of these muffins will make you want to gobble them up. They are grain free, gluten free, refined sugar free, full of fruits, vegetables, protein and fiber…what is not to love?  I have made carrot cake muffins before but the addition of decaf black chai tea made the flavors explode!

 

INGREDIENTS

1 ripe banana

1 carrot grated

1/2 apple grated

1/4 cup sweet potato or yam puree

2 farm fresh eggs

2 tbsp honey (or more if you like it sweeter)

1 tbsp vanilla

2 tbsp. melted coconut oil

1 tbsp coconut milk

1/4 cup Chai tea concentrate (try this or you can make your own)

1 scoop vanilla protein powder

1/2 tsp ground flaxseed

1 tsp chia seeds

1 tbsp. cinnamon

1 tsp baking soda

2-3 tbsp. coconut flour

1/4 cup raisins

DIRECTIONS

Mix banana, carrot, apple, sweet potato, eggs, honey, vanilla, coconut oil, coconut milk and chai until combined. Add protein powder, flaxseed, chia seeds, cinnamon and baking soda until smooth. Slowly add coconut flour, 1 tbsp. at a time until batter is slightly thick but not too much (you can add more chai or milk if needed). Add in the raisins and scoop into greased muffin pan or line with muffin wrappers. Bake at 350 for 18-20 minutes. Allow muffins to cool on a wire rack. ENJOY!

Carrot Cake Muffin Batter

Carrot cake chai muffins

 

Yum

a happy girl and a tasty treat!

This might be our new favorite!

What is your favorite muffin?

Lemon Berry Bread + Barre Workout

 

WORKOUT

Today I was feeling a bit tired and decided to stick with a low impact workout. I choose “Physique 57 Total Body Workout“. It is a great at home workout and leaves you feeling sore all over by working with light or no resistance to overload your muscles to the point of fatigue. I love Barre workouts and try to incorporate them into my schedule once a week. (when I am lucky)

Physique 57

After my workout, I needed to refuel with something delicious and nutritious like “lemon berry bread”. I made it this weekend so it is easy to slice and eat with your coffee/tea or wrap it up to eat on the run during the week.

LEMMON BERRY BREAD

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IDGREDIENTS

4 farm fresh eggs

2 tbsp. honey (or sweetener of choice and you can add more if you like it sweeter)

1 very ripe banana

1 tbsp. coconut butter

1 tbsp. vanilla

1 tsp almond extract

1/4 cup nut butters (I used almond butter)

zest and juice from one small lemon (use a large lemon if you like extra lemon flavor)

1/2 cup plain yogurt or sour cream (I used sour cream because I was out of yogurt but both work well)

1/4 cup coconut milk

1/2 cup coconut flour

1 tsp baking powder

1 tbsp. ground flaxseed

1 scoop protein powder (unflavored or vanilla)

1 cup berries (I used blueberries, raspberries and huckleberries)

DIRECTIONS

Mix eggs, honey, banana, extracts, nut butters, lemon, yogurt/sour cream and coconut milk in a large bowl. In a separate bowl, mix flour, baking powder, flaxseed and protein powder. Slowely mix dry ingredients into wet ingredients. Move slowly so the batter does not get too thick. You can add a splash more coconut milk if needed. Pour into greased loaf pan.
Bake at 350 for 45-50 minutes. Let it cool in the pan for 15 minutes and then move to a wire cooling rack.

It tastes great on its own or slather with melt, coconut butter or nut butter. Enjoy!

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meltyum!