Do you love Chocolate? I do I do!! I am a chocolate lover for sure. I also love to eat healthy and clean and want to be able to get in something sweet sometimes as a treat and not feel like I have lost all I have worked so hard for.
I look at recipes all the time and see how I can make them work better for me. I have used Whey Protein powder in the past and do have some that I like, as long as it doesn't have artificial sugar in it that is.
I have found that my digestive system really does better when I stay dairy free, so for this reason I choose Vegan Shakeology and Vegan Protein Powder. I use these in my protein bars. I hope you like them too.
NEEDED: 1/2 cup of Vegan Protein Powder or Vegan Shakeology Chocolate. 3 tbsp of Almond Butter (plain, natural and nothing added to it) 1/2 cup of ground Oats, 2 tbsp of Coconut Flour, 2 tbsp of ground up almonds or walnuts or fine without too, 1/2 cup of water and about 4 to 5 squares of Dark Chocolate around 85-90% Dark for the coating.
1. Blend all of these ingredients together but keep the dark chocolate out
2. Shape all into small bars or 4 bars total
3. Melt the dark chocolate so you can dip each of the bars into it and cover. I find using a spatula and tongs works best.
4. Place in fridge for about an hour or you can freeze about 25-30 minutes.
6. Wrap in Foil to bring with you when you need to.
About: 17 grams of protein per bar You will need to check the info of what you use to make these to know all your info on fat grams and carbs and calories.
I try to keep it around 17 grams of protein and 250 calories and 8-14 grams of fat, so I will often keep out the extra nuts cause I am using nut butter.
Vegetable Lasagna: Ready in 1 hour and 15 minutes makes 8 servings.
Now you can add ground beef to this if you want, I do use Extra Lean or Lean Ground Turkey. I normally don't have Dairy. So you can use the Daiya vegan cheese instead and avoid dairy. They have many that are very good. I also use as much Organic as possible.
1 large zucchini
1 large squash
1 head broccoli
1 cup pre-sliced mushrooms
1 package (20oz) frozen spinach, defrosted (use fresh if you want).
1 jar tomato sauce
1 package pre-cooked lasagna noodles ( I like to find whole grain or Gluten Free) opt to go noodle free and use Zucchini peeled and leave out on paper towel with a sprinkle of salt to dry it and use as layers instead of noodles.
32 oz low-fat ricotta cheese
1/2 cup grated low-fat Parmesan cheese
1. Preheat oven to 350 F
2. Cut zucchini and squash into thin slices, and chop broccoli into small pieces.
3. On medium heat, toss all the veggies, into a pan and stir-fry for 3 minutes.
4. Spoon tomato sauce to cover the bottom of a large lasagna pan. Place noodles to cover the sauce and again spoon sauce over the noodles. Layer veggies, ricotta cheese, sauce, noodles, repeatedly until you reach the top of the pan. With pre-cooked noodles, be sure to always cover in sauce or they will be too crunchy. Sprinkle top with Parmesan cheese.
5. Bake for 45-60 minutes, until noodles are soft. Remove from oven and let cool for 15 minutes. Freeze or Serve!
Per serving: Calories: 352, Total fat: 15 grams, saturated 9 g, cholesterol: 54 mg, sodium 661 mg, Total Carbohydrates: 30 g, dietary Fiber: 4 g, sugars: 14 g, Protein: 26 g
If taking out of freezer, thaw in fridge for the day, Cut individual portions and reheat in the microwave for 2 minutes, or until heated throughout.
Crock Pot Chicken, Rice and Broccoli:
4-8 Chicken breasts, about a cup of Organic Chicken Broth, 1-2 Cups of Organic Brown Rice, 1 bag of Frozen or fresh organic Broccoli. Lemon juice about 2 tbsp, Garlic about 2 cloves minced, Bragg seasoning sprinkled in.
Put one cup of the chicken broth in crock pot and add the rice, sprinkle the seasoning over the top and add 1 tbsp of lemon juice and 1 tbsp of garlic minced, then add the chicken, you can spray it with olive oil or just drizzle a little over the top of the chicken and sprinkle more seasoning on it and other tbsp of lemon juice and garlic. Cook on low for about 4 hours or till your desired tenderness and done. Not pink!!
Add sea salt if you desire. not much just a little.
Shrimp Ceviche Stuffed Avocados: I got this one from the Eating Clean recipe book from Tosca Reno.
1 lb jumbo cooked shrimp, peeled and deveined.
1/2 red pepper, seeded and finely chopped
1/4 cup finely chopped red onion
1/4 cup finely chopped green onion
1/2 jalapeno pepper, seeded, finely chopped
1 tomato, finely chopped
2 Tbsp chopped cilantro
Juice of 1/2 orange (about 1/8 cup)
Juice of 2 limes ( 4-6 Tbsp)
1/2 tsp of sea salt, 1/4 tsp black pepper
1. Remove shrimp tails and discard. Cut each shrimp into three or four pieces. In a bowl, combine shrimp with all other ingredient except avocados. Refrigerate for 15 min to allow flavors to combine.
2. Cut Avocados in half and remove pits. Using a large spoon, scoop avocados out of their skins. Spoon Ceviche mixture into center of each avocado half, allowing it to over flow. Serve immediately.
Protein: 26 grams
Cholesterol: 220 mg
Carbs: 15 grams
Fat: 16 grams
Sugar: 4 grams
Sodium: 463 mg.
Ingredients: 1/1/2 cups of Seed and fruit mix like Enjoy life not nuts! I like the Beach Bash one.
1/2 cup of Organic raisins and Enjoy Life mini chocolate chips mixed to = 1/2 cup total not of each.
1/3 cup of Organic Arrowhead Mills Quinoa Rice Shine hot cereal
1 tsp of Cinnamon
pinch of sea salt
2/3 cup of Organic Brown Rice Syrup you can use less as I think without adding nuts it can go with less, if you add a couple of cups of nuts use the whole 2/3 cups of syrup.
Preheat oven to 350
Line a 13 x 9 pan with parchment paper
Mix all the dry together and then add the rice syrup and mix well for all to be covered. Press into the pan and bake for 20 minutes.
Remove from the oven and be sure to let it cool about 20 minutes, it is soft and gooey and will be able to cut after it cools well.
Feel free to add in any other ingredients you like for a change, IF you can eat nuts go for it. :)
Enjoy: Dani Laux