Banana Mango Protein Smoothie

banana mango protein smoothie

Banana Mango Protein Smoothie

 

 

banana mango protein smoothie

 

Personally, I LOVE smoothies. I remember my stepmom making me some on the weekends. Berries, banana, chocolate, you name it, I’ve probably had it. But the older I’ve gotten the stronger my appreciation has grown for smoothies. You see, I love to eat as much as the next girl. But sometimes, I just feel like my digestive system could use a little break. Especially around that time of the month. A lot of the time my appetite is basically non-existent on the first day of my period. This is why I wanted to share my favorite smoothie recipe (at least currently).

It’s so easy to get your vitamins and nutrients in with a simple smoothie. Sneak in some celery, spinach, lettuce, or kale into a 5-minute smoothie. And I promise you won’t even taste it. You can enjoy them as a post workout snack, breakfast, or a sweet treat. The bananas contain lots of fiber and magnesium, which helps flush out excess water during that time of the month. Enjoy the recipe!

 

 

 

 

banana mango protein smoothie

 

 

Ingredients:

½ cup frozen mangos

1 scoop of vanilla plant-based protein powder

½ cup of vanilla nonfat Greek yogurt

½ cup almond milk or water

1 cup of spinach

1-2 bananas

 

 

Directions:

You just throw all the ingredients in the blender and enjoy! You could also keep the ingredients in a plastic bag or container and have them ready throughout the week. Enjoy!

 

 

banana mango protein smoothie

 

 

What is your favorite smoothie to make after a workout?   

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Heather

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Low-Fat No Bake Energy Balls Recipe

energy balls

Low-Fat No Bake Energy Bites Recipe

 

 

energy balls

 

 

Hello sexy foxes. Today, I wanted to share a recipe that I’ve been making in bulk! I have seen a lot of no-bake energy balls recipes, but a lot of them contain a little too much fat for me. I’ve been dabbling with powdered peanut butter and I must say, I’m having a great experience! These tiny balls pack a huge punch of flavor and nutrients. My favorite thing about this low-fat no-bake snack is that it only calls for 7 ingredients. I love to pop 2 or 3 after a workout for a quick “pick me up.” But of course, you can eat them as a snack anytime. You can make a huge batch so that you and your family can enjoy them throughout the week. This recipe is ridiculously easy and fast to make, so let’s get started.

 

Serves: 8-10

 

energy balls

 

Ingredients:

¼ cup peanut butter

½ cup rolled oats

½ tsp vanilla extract

¼ cup honey

Pinch of pink salt

¼ C flaxseed

¼ C chocolate chips

 

energy balls

 

 

energy balls

 

Directions:

1. I ended up mixing the powdered peanut butter with water (a ratio of 2:1) to have it ready to pour. I stirred together 6 tablespoons of water with a little more than 3 tablespoons because I wanted my consistency to be a little runny

2. To make it easy on myself I just measured everything out ahead of time. You can play with the ratios to see which works better. I like a little more liquids to help the oats mix well and stick to the other ingredients

3. I combined all the ingredients in one bowl (or pot). Then, I rolled the mixture in between the palm of my hands until I made a 1-inch ball. Caution: Your hands will be sticky as f#$%!

4. Finally, I put those bad boys in the fridge and waited 30-60 minutes for them to set

Feel free to double the recipe and play around with the ingredients. You can add raisins, dates, maple syrup, chia seeds… I think you get the picture. I hope you enjoy the recipe and let me know if you end up giving it a try.

 

 

 

 

 

 

What’s your go-to quick healthy snack?   

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Heather

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How To Meal Prep Chicken For The Whole Week

How To Meal Prep Chicken For The Whole Week

Hey, you! So, I have recently joined the meal prep squad and I am glad I did. Meal prepping helps me save time, money, and decision-making. It’s easy to reach for the easiest prepackaged foods we can find when we are hungry. Which usually contains high amounts of sodium and sugars. Instead of just wandering aimlessly into the kitchen, have some meals already prepared so that you can grab and go.

This is an example of what one week of meal prep should look like. If you are afraid of spoilage, you can always meal prep a few meals at a time instead of the whole week. You can also store your meals in the freezer. I also have a meal prep video on my channel that I will link somewhere below for you! Now, let’s get started.

Ingredients:

chicken breasts

red potatoes

asparagus

salt

pepper

paprika

lemon zest seasoning

chipotle chicken seasoning

olive oil

brown rice

green beans

 

Directions:

Rub olive oil on both sides of the chicken breasts. This will help the seasonings stick better. I honestly don’t measure a lot of what I cook because I know what I like. You can use the ingredients above, or use your favorite to season the chicken breast. I also recommend using a few lemon slices to keep the chicken juicy.

 

meal prep chicken

You can cook your chicken a few different ways. I decided to try out my Nuwave oven. I set the cook time to 350 degrees for 14 minutes because these breasts were big. Using the oven works just as well.

 

meal prep chicken

Then, I rinsed and diced the red potatoes up in small bites and threw them in a bowl. I used the same seasonings to mix in, but of course, use what you like. Rosemary would be amazing to throw on red potatoes.

 

Next, came the asparagus. I rinsed, cut off the ends, and seasoned this delicious vegetable. I preheated my oven to 425 even though the potatoes need to be cooked at 450. (You can always cook something longer, but you can’t cook it less). While I let these beauties cook, I flipped my chicken over and set my timer for another 14 minutes or until they were done. (Again, these puppies were big, so the total cook time was 32+ minutes) If you have big pieces to cook, you can always make strips.

 

After 15 minutes, I pulled out the asparagus and left the potatoes in for another 10 minutes. I also changed the temp to 450. Since I was just waiting for the potatoes to cook, I put the green beans on the stove on low and a packet of brown rice in the microwave. Always remember KISS (keep it simple stupid)!

 

 

How do you meal prep?

 

If you enjoyed the recipe, don’t forget to comment and subscribe!

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Heather

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10 Awesome Weight Loss Smoothies (Roundup)

Delicious Weight Loss Smoothies

Having a great exercise routine is pointless without properly nourishing your body afterwards. I wanted to share an awesome list of weight loss smoothies that you can make on the go. You can also add extra protein in these drinks to help your muscles recover even stronger. These sweet treats are packed full of vitamins and will help you curb that sugar craving.

 

weight loss smoothies
Berry Oat Breakfast Smoothie by Tiffany at Le Creme de La Crumb

 

weight loss smoothies
Blueberry Green Detox Smoothie by Kelly at Life Made Sweeter

 

weight loss smoothies
Easy Peach Fruit Smoothie by Amy at She Wears Many Hats

 

Double Decker Tropical Avocado Smoothie by Jaclyn at Cooking Classy

 


Berry Mango Smoothie by Kristina at Hott Mom In The City

 

Peanut Butter Banana Oatmeal Smoothie by Dara at The Southern Thing

 

Immunity Boosting Orange Smoothie by Kristine’s Kitchen

 

Kale Berry Smoothie by Jane at the Baking Ginger

 

Pineapple Kiwi Smoothie by Angela at About A Mom

 

Carrot Apple Banana Smoothie by Louise at Paleo Magazine 

Which smoothie was your favorite?

 

Peace & Love,

Heather

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Healthy Pumpkin Recipes (Roundup)

 11 Healthy Pumpkin Recipes

Pumpkin recipes aren’t only made around Halloween. I know plenty of pumpkin lovers that could eat the vegetable for breakfast, lunch and dinner. If you can relate, here are the top 11 healthy pumpkin recipes you can make at home.

 

healthy pumpkins recipes

No-Bake Chocolate Pumpkin Pie By Chocolate Covered Kate

 

 

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Pumpkin Pie Engery Bites By Desserts With Benefits

 

 

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Paleo Pumpkin Bars By What Molly Made

 

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Healthy Pumpkin Oatmeal Blender Pancakes By The Baker Mama

 

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Roasted Garlic Rosemary Pumpkin Hummus By Pinch Of Yum

 

 

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Healthy Flourless Pumpkin Muffins By Making Thyme For Health

 

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Creamy Vegan Pumpkin Soup By Cookie And Kate

 

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Pumpkin Pie Oatmeal By Damn Delicious

 

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Skinny Pumpkin Cheesecake Bars By Amys Healthy Baking

 

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Pumpkin Fudge Dairy Free By The Coconut Mama

 

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Clean Eating Pumpkin Ice Cream By The Gracious Pantry

 

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Healthy Food I Eat In A Given Day

My Favorite Healthy Food

I used to look at food as something I just needed to survive, but now I use it to fuel my body. I don’t always eat the same thing everyday, this is just a typical healthy food diary. Working out is important and everything, but you won’t see results with a dirty diet. I hope this gives you inspiration and ideas for other healthy meals. Hopefully, you will enjoy the post and if you do, please share this with your friends and on social media.

 

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Morning 

I usually eat an early dinner, therefore I am hangry soon after I wake up. Exercise is such a priority in my life that it’s in the top 2 on my checklist after breakfast. However, I might eat a few pieces of fruit or nuts if I need to snack before I make breakfast. A lot of the time I’ll also make a cup of coffee right when I get up.

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Breakfast

For my first official meal of the day, I like it to be light but helps me get through my workout. Protein and carbs are an important part of any healthy breakfast. This particular morning, I’m having 2 slices of whole wheat toast with peanut butter and honey spread over the top. I’m also having 2-3 egg whites.

img_0960 healthy food

Snack

The first snack of the day I’m craving something sweet. So, if I didn’t have fruit in the morning, I sneak some fruit in as a snack. My favorite are berries because the have so much nutrients and vitamins to give to the body.

 

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Lunch

By this point in the day, I just worked my body so hard with a workout I had no business doing. (Just kidding) but seriously, I get so hungry after an intense workout. I usually want to eat right after I cook down. I like to have some meals prepped and ready to go for me, I made some tuna last night and I’m just spreading it on several crackers. And for my side I’m having a spinach, bell pepper and tomato salad with olive oil dressing. As you can see, I love simple salads and foods.

Tuna Recipe:

2 cans of tuna
one half pickle slice
1 hardboiled egg

 

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Snack

I love rice cakes as a snack because you can spread avocado or peanut butter across the top. This particular rice cake is brown sugar flavored. Yum!

 

healthy food

Dinner

On the rare occasion when I’m pumped about working out. **rolls eyes** I put my body through hell by doing 2 a days or sometimes I can only work out at night.either way, I love steak. I’m having a 6 oz steak with baby carrots. Also, I mixed wild rice with a can of green beans. I like to combine my vegetables when I can so I’m doubling my minerals. (At least that’s my logic)

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Snack

As for my after dinner snack, I like to grab one of these fruit and veggie bars. They are sweet enough and better for you than a regular popsicle or bowl of ice cream.

[tweetthis]Click here for healthy food ideas![/tweetthis]

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19 Healthy Soups For Weight Loss (Roundup)

healthy soups

Why I Love Healthy Soups

Sometimes it’s a good idea to give your digestive system a break. I love making healthy soups during the fall and winter. It doesn’t take long to prepare a soup and you can use virtually anything in the kitchen, even leftovers. Soups are a cheap and satisfying way to get your veggies in. The majority of canned soups contain a high amount of sodium, which can affect your blood pressure. So, making your own homemade soups ensures that you know what is in your meal.You can prepare them ahead of time for a warm on-the-go lunch. 

 

19 Healthy Soup Recipes

 

healthy soupsHealthy Chicken Soup by Sommer

 

healthy soupsAsparagus Soup by Danae

 

healthy soupsBroccoli Soup by Lexi

 

healthy soupsPumpkin & Ginger Soup By Elana

 

healthy soupsCauliflower Soup by Tarla

 

healthy soupsChicken and Bean Soup by Julia

 

untitled-design-8Tomato Soup By Ceara

 

untitled-design-9Creamy Mushroom Soup By Sam

 

untitled-design-10Vegetable Soup by Katie

 

untitled-design-11White Bean & Spinach Soup By Damn Delicious

 

untitled-design-12White Bean & Sausage Soup by Jaclyn

 

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untitled-design-17Barley Soup by Swati and Tushar

 

untitled-design-18Carrot Soup by Sabrina

 

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untitled-design-20Thai Coconut Soup by Kelly

 

What is one of your favorite soup recipes? 

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21 Healthy Breakfast Recipes (Roundup)

Why You Shouldn’t Skip Breakfast

I’m sure you get tired of being told that “breakfast is the most important meal of the day”. But it really does give you energy to push through that 3PM crash. In fact, a healthy breakfast does even more than elevate your mood. Studies have found that eating between 30-45 minutes from when you wake, can lower the risk of diabetes and other diseases. Breakfast can also improve your concentration and mood. Next time you think that it’s not a big deal to skip breakfast, remember the amazing benefits your body will feel. Here are some very delicious and easy breakfast recipes you can make in the morning. No matter how busy you are, don’t miss out on breakfast.

 

19 Healthy Breakfast Recipes

 

healthy breakfast recipes

Breakfast Bites by Debbie at One Little Project 

healthy breakfast recipes

Healthy Breakfast Energy Bites by Kelley at Chef Savy

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Granola Cups by Canidace at Delish

healthy breakfast recipes

Strawberry Banana Oatmeal by Kristine at Kristine’s Kitchen Blog

healthy breakfast recipes

Zucchini Bread Oatmeal by Emily at Oat And Sesame

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Blueberry Muffins by Jenn at Once Upon A Chef

healthy breakfast recipes

Raspberry Almond Muffins by Julie at Lovely Little Kitchen

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Cranberry Orange Almond Muffins by Every Last Bite

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Healthy Breakfast Taquitos by Alyssa at The Recipe Critic

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Avocado Egg Spinach & Tomato Toast by Two Peas And Their Pod

 

 

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Kale & Sweet Potato Hash by Lee at Fit Foodie Finds 

 

 

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Healthy Breakfast Casserole by Sally’s Baking Addiction

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Quinoa Scramble by Lena at Roots and Blossom

 

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 Berry Oatmeal Bake by Katerina at Diethood

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 Easy Banana Pancakes by Tiffany at Living Sweet Moments

healthy breakfast recipes

Whole Wheat Waffles by Erin at Well Plated 

 

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 Easy French Toast Sticks by Kelly at Just A Taste

 

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 Healthy Stuffed French Toast by Nora at Savory Nothings 

 

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 Breakfast Crepes by Kelly The Kitchen Kop

[tweetthis]Click here if you love easy to make breakfast recipes. [/tweetthis]

 

 

I hope you guys love these breakfast recipes as much as I do! 

Feel free to leave a easy recipe you like to make in the comments below.

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12 Healthy Halloween Snack Recipe (Roundup)

Halloween snack

Spookiest, Healthiest Halloween Snack Recipes

Hey, you guys! Thanks for taking the time out of your busy day to read my post. With Halloween around the corner, I wanted to do something a little festive. I searched high and low on the web to present you the healthiest Halloween snacks to make this year instead of buying candy. You make them for kids or adults. Besides, you’re never too old for a healthy treat. I hope you enjoy and check out these amazing creations. Let me know if I missed your favorite fall treat in the comments below and please share.

 

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1. Halloween Bat Energy Bites &” Spiders” on a Log by chelseasmessyapron

 

 

 

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2.Halloween Sweet Potato Fries By Cheeky Kitchen

 

 

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3.Halloween Cheese and Crackers by peasandcrayons

 

 

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4.Apple Mummies by 2 healthy kitchens

 

 

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5.Veggies Skeleton by Laura at Feeding Four Little Monkeys

 

 

 

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6.Perfect Pumpkin Seeds by Brandie at Home Cooking Memories

 

 

 

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7.Witchy Guacamole Dip by Cara at Fork And Beans

 

 

 

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8.Healthy Flourless Pumpkin Muffins by Sara at Making Thyme For Health

 

 

 

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9.Fall Snack Mix by Chrissy at Stick A Fork

 

 

 

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10.Owl Rice Cakes by Amanda at A Few Short Cuts

 

 

 

 

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11.Cinnamon Apple Chips By Carrie’s Experimental Kitchen

 

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12. Frozen“Boo”- Nana Pops by Gina at Skinny Taste

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Easy Healthy Salads For The Whole Week

healthy salads

Healthy Salad Recipes

It’s easy to throw fresh produce together to make easy healthy salads. I know you’re a busy girl like me and paying attention to what you eat is easier said than done. You can make these salads in 20 minutes or less and keep them in the fridge until lunch. Salads can be a great way to include greens in your diet. I hope you guys enjoys these delicious healthy recipes.

Sunday: Poppy Seed Cranberry Salad

Ingredients:

Salad-

8 oz baby spinach
1/2 cup almonds, toasted
1/2 cup dried cranberries

Poppy Seed Dressing-

1/2 cup olive oil
2 Tbsp white sugar
2 Tbsp honey
1/2 Tbsp finely minced shallot
1/4 cup white wine vinegar
1 ½ Tbsp apple cider vinegar
2 Tbsp poppy seeds, toasted

Directions:

For the dressing-

In a bowl or jar whisk together olive oil and sugar until sugar has dissolved. Stir in honey, shallot, white wine vinegar, apple cider vinegar, and poppy seeds

For the salad-

Add spinach, almonds and cranberries to a salad bowl. Drizzle dressing over salad and toss. Serve immediately after adding dressing.

Recipe Source: adapted from Allrecipes

Monday: Cucumber Avocado Salad

Ingredients:

1 lb Roma tomatoes
1 cucumber
2 avocados, diced
2 Tbsp extra virgin olive oil
1 tablespoon lemon juice
1 tablespoon lime juice
1/4 cup cilantro, chopped
1 tsp sea salt
1/8 tsp black pepper

Directions:

Place chopped tomatoes, sliced cucumber, diced avocado, and cilantro into a large salad bowl.
Drizzle with olive oil, lemon and lime juice. Toss gently to combine. Add salt and pepper.

Recipe Source: adapted from natashaskitchen

Tuesday: Chicken Caesar Skinny Salad

Ingredients:

Salad-

2 whole Chicken Breast fillets, skinless and boneless, halved horizontally to make 4 fillets
1 tablespoon garlic powder
2 tablespoons dried parsley flakes
Pinch of salt
7oz turkey bacon, cut into strips
2 eggs, boiled
2 baby cos lettuce, washed and dried
1 Avocado, sliced
½ cup shaved parmesan cheese

Dressing-

⅔ cup greek yogurt
1 tablespoon olive oil
2 garlic cloves, crushed
2 tablespoons black pitted olives, chopped finely
Juice of ½ a lemon
3 tablespoons freshly grated parmesan cheese
Salt and pepper for seasoning

Directions:

Rub the chicken breast with the garlic powder, parsley flakes and salt. Heat a non stick grilling pan with a drizzle of olive oil and fry chicken until golden on both sides. Remove the chicken and set aside. Add the bacon strips to the same pan, and fry until golden and crispy. While the bacon is frying, boil the eggs.

Caesar Dressing-

Combine yogurt, oil, garlic, olives, lemon juice and parmesan. Whisk until well combined; add salt and pepper to taste.

Salad-

Combine lettuce with the chicken and bacon strips; eggs (halved); avocado slices; shaved parmesan cheese; Pour over the dressing; mix well to combine, and serve.

Recipe Source: adapted from cafedelites.com

Wednesday: Strawberry Balsamic Salad

Ingredients:

½ cup olive oil
¼ cup balsamic vinaigrette
4 teaspoons dijon mustard
1 cup roasted walnuts
12 ounces baby spinach and mixed field greens mix
16 ounces strawberries, sliced
Salt to taste

Directions:

Dressing-

Combine 1/2 cup olive oil, 1/4 cup balsamic vinaigrette, and 4 teaspoons dijon mustard. Season with salt to taste.

Salad-

Combine spinach mix, strawberries, and pecans in a large bowl. Add salad dressing and toss until evenly coated.
Heat a small skillet over medium-low heat. Add the walnut and toast until fragrant, about 10 minutes. Stir often to prevent scorching.
Add 2 Tablespoons butter to a small skillet over medium-high heat until the foaming subsides. Reduce heat to medium-low, add walnuts, and toast for about 10 to 15 minutes. Stir often to prevent scorching.

Recipe Course: adapted from culinaryhill

Thursday: Simple Kale Salad

Ingredients:

The Salad-

1 pound kale
1/2 cup dried cranberries
1 avocado
1/4 cup shredded Parmesan cheese

The Vinaigrette-

2 tablespoons freshly squeezed lemon juice
6 tablespoons extra virgin olive oil
Salt and pepper to taste

Directions:

Toss the kale with the dried cranberries, avocado, and Parmesan cheese. Whisk together the lemon juice, olive oil, and season with salt and pepper. Drizzle the salad with the lemon vinaigrette and season with salt and pepper.

Recipe Source: adapted from refinery29

Friday: Shrimp and Avocado Salad

Ingredients:

2 tablespoons of lime juice
1 tsp olive oil
1/4 tsp salt, black pepper to taste
1 lb jumbo cooked, peeled shrimp, chopped*
1 medium tomato, diced
2 medium avocado, diced
1 jalapeno, seeds removed, diced
1 tbsp chopped cilantro

Directions:

In a small bowl combine lime juice, olive oil, salt and pepper. In a large bowl combine chopped shrimp, avocado, tomato, jalapeño. Combine all the ingredients together, add cilantro and gently toss. Salt and pepper to taste.

Recipe Source: adapted from skinnytaste.com

Saturday: Black Bean Salad

Ingredients:

Black Beans-

1 15 oz can black beans , rinsed and drained
3 tsp chili powder
1/3 tsp salt
1/2 tsp garlic powder
1/2 tsp  paprika
2 tsp cumin
1/2 tsp cayenne, optional
1/4 cup water
1 15 oz can chickpeas , rinsed, drained and dried really well
1/4 tsp cinnamon
1 head romaine lettuce
1-2 chopped tomatoes
1 red bell pepper, diced
1 avocado, diced

Basil-Lime Vinaigrette-

1 jalapeno pepper, seeded and chopped
1 clove garlic
3/4 teaspoon minced fresh ginger root
1/4 cup lime juice
2 teaspoons balsamic vinegar
1/2 teaspoon salt
1/4 cup packed cilantro leaves
1/2 cup extra-virgin olive oil
1/3 cup honey

Directions:

Chickpeas-

Preheat oven to 400 degrees F.
Combine chickpeas with the chili powder, cumin, salt and cinnamon.
Place chickpeas on a baking sheet in one even layer and bake for 20-30 minutes Set aside.
Combine the black beans with all the spices and warm in a pan over medium heat with 1/4 cup water. Stir occasionally for about 5-6 minutes.
Toss the lettuce, tomatoes, peppers, and avocado in a large bowl. Plate the lettuce mixture on each individual plate. Add the black beans to the individual servings and top with the crunchy roasted chickpeas.

Dressing-

Place the jalapeno pepper, garlic clove, and ginger into a food processor or blender; pulse until the jalapeno and garlic are finely chopped. Pour in the lime juice, honey, balsamic vinegar, and salt, add the basil leaves; pulse a few times to blend. Turn the food processor or blender on, and slowly drizzle in the olive oil until incorporated into the dressing. Season to taste with salt before serving.

Recipe Source: adapted from veggieinspiredjourney

What healthy recipes do you like to make? Leave a comment and feel free to share!

 

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