Archive for Recipes

Pumpkin Breakfast Cookies

As I am rearing up to go camping with my hubby and some family I knew I needed some items to help keep me on track! This is something I am going to throw together in order to help stay on track and get some healthy food in my diet! Keep them for some energy snacks on hiking trails, for a sweet start to my die, late night fire snack, etc.

¼ cup coconut oil, melted
¼ cup honey
1 cup rolled old-fashioned oats
1 cup quick cooking oats
⅔ cup dried cranberries
⅔ cup pumpkin seeds
¼ cup ground flaxseed
1 teaspoon pumpkin pie spice
½ teaspoon salt
½ cup pumpkin puree
2 eggs, beaten

Preheat oven to 325 F. Line a baking sheet.
In a small bowl warm coconut oil and honey (either microwave, inside preheating oven or on the stove top).
In a large bowl combine both kinds of oats, cranberries, pumpkin seeds, ground flax, pumpkin pie spice and salt. Add pumpkin puree, eggs and warmed coconut oil and honey. Stir until fully combined.
Drop about ¼ cup sized scoops of the mixture onto a cookie sheet and flatten (cookies won’t spread while baking). Bake for about 15-20 minutes until edges are lightly browned.
Let cookies cool on baking sheet before moving to an airtight storage container.

Serving size: 1 cookie Calories: 221 Fat: 10.8g Saturated fat: 5g Carbohydrates: 27.2gSugar: 10.7g Sodium: 111.6mg Fiber: 3.9g Protein:6.7g Cholesterol: 31mg

Kodiak Attack (Protein Pancakes)

1/2 cup Kodiak cake mix
2 Tablespoons of egg whites
1/2 scoop Blondie, snickerdoodle or chocolate peanut butter pescience protein powder (or any protein powder with casein in it!)
Mix until it’s a pasty texture
Pour on griddle into a pancake
Top with melted peanut butter!
3f 40c 36p (without toppings)

-Bee (Ambassador)

Peanut butter oatmeal protein smoothie

1 scoop of Vanilla Or Peanut Butter Protein powder
1 banana
1/2 cup almond milk
2 tbsp peanut butter
1/4 cup of oats

Blend until mixed together and enjoy! Who doesn’t love Peanut Butter?!?!

-Nicole (Ambassador)

Healthy Avocado Brownies

I know what it is like to just want to eat some delicious brownies and still want to stick to your clean eating plan! Well, here is an AMAZING recipe to enjoy some Guilt Free Brownies, hey, it helps that it has good fat in it too!!

avodcado image


• 1 large avocado

• 1/2 cup unsweetened natural applesauce

• 1/2 cup pure maple syrup

• 1 tsp vanilla extract

• 3 large eggs

• 1/2 cup coconut flour

• 1/2 cup unsweetened cocoa powder

• 1/4 tsp sea salt

• 1 tsp baking soda


1 Preheat oven to 350 degrees F.

2 In a blender or food processor combine avocado, applesauce, maple syrup and vanilla.*

3 Add these ingredients to a large bowl and whisk in eggs.

4 Add in coconut flour, cocoa powder, sea salt and baking soda and stir until well-combined.

5 Grease an 8 x 8 inch baking dish with coconut oil and add batter.

6 Place in oven to bake for 25 minutes (slightly less for fudgier brownies or slightly longer for more cake-like brownies).

7 Allow to cool for 20 minutes before cutting into 16 brownies.

8 Keep them on the counter in an airtight container at room-temperature for up to 2 days or for a longer shelf-life store in the fridge or freezer.


4th of July – Yogurt Cake

Hey warriors! Here is a delish and healthy way to enjoy cake this 4th of July. I call it Yogurt Cake!  It’s light, cool, refreshing and super good! All you need is a white cake mix, egg whites, 2 Greek yogurt cups (flavor of your choice), some water, cool whip and fruit of your choice to decorate the top.

Since the 4th of July is Monday I chose to make a strawberry flag cake. I chose strawberry Greek yogurt for my cake flavor and mixed berry Greek yogurt for my frosting. I created a flag on the top of my cake with strawberries and blackberries.

Start by preheating your oven to 350°. For this cake you’ll want a 9×13 glass pan. Grease it with light cooking spray and set to the side. Mix your white cake mix, 2 egg whites, Greek yogurt cup, a cup and a half of water in a large bowl. Whisk until smooth and pour into your pan. Bake for 25 mins and let it cool completely.

ingredients cake
For your “frosting” combine a tub of light Cool Whip and your other Greek yogurt cup. Combine until smooth and keep in the refrigerator until you are ready to “frost” your cake.

While you are waiting for your cake to cool you can cut your fruit. I washed and cut strawberries in half for the stripes of my flag. I used blackberries for the blue area of my flag.

When the cake is cooked, frost it with your cool whip/Greek yogurt mixture. Once your cake is fully frosted use your fruit to create your flag design.

Now you can take this cake to a party and enjoy without the guilt! Be ready to share the recipe – people will ask you for it because it’s that good! Enjoy!

(This cake is easy and the fruit and yogurt can be customized to your liking, have fun with it!)

Chocolate Black Bean Protein Balls

I know what you are thinking, black beans with chocolate?! How could that be good?! Give it a chance, I don’t think you will be disappointed!

1 Can Black Beans
1 Tablespoon Coconut Oil
1 Serving Chocolate Protein Powder
5 Tablespoons Cocoa Powder
1 Tablespoon Honey (optional)

Coating Ingredients
1-2 Tablespoons Coconut Oil
1-2 Tablespoons Cocoa Powder

1. Rinse and drain the can of black beans well.
2. Place black beans and 1 tablespoon coconut oil in large bowl or food processor. Blend with hand mixer or process in food processor until very smooth in consistency. You may need to scrap down the sides. Slowly add in cocoa powder and chocolate protein powder. Taste and add more cocoa powder  or the honey if necessary. Depending on the sweetness of your protein powder, you may not need the honey.
3. Place batter in fridge for about 20 minutes. After 20 minutes, remove from fridge and form batter into 12 even dough balls; roll them with your hands. A tip: To keep your hands from getting too sticky, spoon small amounts on a plate lined with parchment paper and place back in the fridge or freezer for 10 minutes. Then take them out and roll them into balls. Place  back in fridge while you make chocolate coating.
4. Place remaining cocoa powder and coconut oil in small microwave safe bowl. Put in microwave for 15 second intervals until melted.
5. Coat each ball in melted chocolate by using a fork or toothpick (they don’t have to be perfect!). You can also try drizzling the chocolate on top.
6. Optional: Try rolling the balls in cocoa, sprinkles, nuts or coconut.  Place back into the fridge or freezer and enjoy!

-Krista (Ambassador)

Healthy Cowboy Caviar

“”It’s a holiday, I can splurge!”
“I hate holidays because I get so off track with my eating habits!”
Every heard either of these phrases before? Have you sat there and weighed out your food options at a holiday party, family reunion or summer BBQ? Why do we put ourselves through this torture? Why not “have your cake and eat it too” so to speak?
Guess what, you can! Today I’ll teach you how to make a super delish, super fresh and yummy, summer dip! Cowboy caviar can help satisfy your craving for dips and keep you on track.
Ingredients you’ll need:
  • 2 (15 oz) cans black beans, rinsed
  • 1 (15 oz) can of black eyed peas
  • 1 (17 oz) can whole kernel corn, drained
  • 2 large tomatoes, chopped
  • 1 large avocado, diced
  • 1/2 red onion, chopped
  • 2 bell peppers (green and orange for color)
  • 1/4 cup chopped fresh cilantro


  • 1 Tbsp red wine vinegar
  • 3-4 Tbsp lime juice
  • 2 Tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp pepper
Gather all of your ingredients together. Then combine all ingredients in a large bowl. Next cover and chill in your fridge for a bit. After your caviar is chilled add avocado slices and cilantro! (The cilantro makes the whole bowl pop with flavor! YUMMM!) Finally serve with your choice of chips.
I love blue corn chips for an authentic feel. However, this dip is also good with pita chips, nut chips or any chip of your choice. By choosing baked chips you can stay on track and still enjoy a delicious, summer snack! Or you can just eat it straight out the bowl with a spoon. 🙂 Enjoy!”

Avocado Turkey Burger

It’s almost Memorial Day weekend, which means BBQ season will officially be in full swing! I’ve always been a burger kind of gal, so finding different, sometimes healthier alternatives to your typical beef patty is a fun way to be adventurous in the kitchen…or the grill!

My favorite burger right now is my Avocado Turkey Burger. We all know that turkey is leaner meat, and avocado is a healthy fat, which are probably the only two things that can qualify as “healthy” in this recipe ; ) But I’m sure there are many substitutions for ingredients this recipe calls for. That’s the best thing about cooking – experimenting!

first picture

avocado slicer

Ingredients you’ll need:

1 lb of lean ground turkey

¼ cup Panko crumbs

1 ripe avocado, diced into small ‘squares’

Siracha – to taste

Whole Wheat Buns (or lettuce if you want to make a lettuce wrap burger!)

Swiss Cheese – or whatever cheese your prefer or maybe no cheese!

Honey Mustard or your favorite condiment

How to:

Grab a big bowl, fill with turkey, avocado squares, Panko crumbs and as much Siracha as you want! The Panko crumbs are what ‘binds’ our burgers so it *hopefully* stays together when cooking.

third pic- insta pic

Now the fun part, smoosh it all together with your hands till you get an even consistency. Now we make patties! No right or wrong way to do this, although don’t make them too thick as it’s harder to cook all the way through without burning (lesson learned). I usually grab a handful of turkey, round it into ball, then flatten it out a bit once it’s on the skillet/pan/grill. Cook until it’s done, until there is no more pink!

fourth raw burger

fifth cooked

I can’t promise you that some of your avocados will escape, so be careful if you’re grilling these bad boys.

Dress it as you please on whatever you please. Pairs well with veggies & a beer – or tea 😉

last final pic

Do you have Memorial Day plans this year? Do you have a signature dish you always bring to the BBQ?

-Courtney (Ambassador)

Healthy Special K Bars

What you’ll need: 

Baking pan (9×9 in)

1.5 scoop of protein, the protein used in this recipe is Select Protein: Peanut Butter Cup (it can be chocolate whey protein though)

10 tbsp Peanut Butter

3/4 cup dry, 100% whole grain old fashion rolled oats

2 tbsp Honey

1 tbsp Unsweetened Cocoa Powder


Begin by melting Peanut butter and honey together in the microwave.  Mix with oats.  Laywer bottom of pan with mix. Freeze for 5 minutes.  Mix protein powder, water and cocoa powder together in a separate bowl.  Add this mix in the pan on top of the bottom layer you placed in the freezer.  Freeze the whole pan for 15-20 minutes.


Recipe provided by: Brittany Moncrief (Ambassador)

Protein Baked Oatmeal Banana Cups

These yummy protein and oatmeal banana cups are great for on-the-go and they store well, so you can double or triple the batch and freeze for later.  The cups taste like banana bread with a chewy texture of an oatmeal. They are moist, simply delicious and couldn’t be easier to make.


  • 3/4 cup mashed overripe banana (1+1/2 large banana measured after mashing)
  • 1/2 cup almond/soy/rice milk, unsweetened
  • 1/4 cup applesauce, unsweetened
  • 2 tbsp coconut oil, melted
  • 1 tsp pure vanilla extract
  • 1+1/4 cup rolled oats
  • 1/2 cup vanilla plant-based protein powder
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • Extra banana slices, for the top (optional)
  • Cooking spray


    1. Preheat oven to 375 degrees F and spray non-stick muffin tin with cooking spray.
    2. In a medium bowl, whisk together mashed banana, milk, applesauce, coconut oil and vanilla extract. Add oats, protein powder, baking powder, baking soda and gently stir until combined. Fill each tin 2/3 full and top with banana slice (if desired). Bake for 15 minutes and then broil for another 2-3 minutes or until golden brown. Remove from the oven and muffins are ready to eat immediately. Serve warm or cold.
    3. Storage Instructions: Refrigerate in an airtight container for up to 1 week or freeze for up to 3 months.