Friday, May 29, 2015

Protein Nut Butter Balls

1 cup crunchy or creamy unsalted/unsweetened peanut butter (or other nut butter or a combo)
1/2 tsp pure vanilla extract, optional
3-4 Tbsp honey
5 scoops vanilla protein powder
1 – 3 Tbsp golden flaxseed, ground (or sub with oat flour) – could use brown flax but will be darker in color
couple shakes of cinnamon, optional
a pinch of sea salt
mini chocolate chips

1. In a medium bowl, add nut butter, vanilla and sweetener. Stir to combine.
2. Add in protein powder, ground flax, cinnamon (if using) and a pinch of salt. Stir well until all ingredients are combined.
3. Add any additional ingredients if desired (see add-in ideas above) – optional
4. Roll into balls with your hands, and refrigerate or freeze to harden (or eat right from the bowl) and enjoy!
Makes about 16 – 18 balls
*If the mixture is too dry, add more honey/agave/maple syrup. If the mixture is too wet, add more protein powder and/or ground flax or oat flour.

Banana Pudding for Breakfast

serves 1
‘Cookie’ Layer
1/3 cup oat flour
1/4 tsp cinnamon
1 generous pinch salt
1 Tbsp peanut butter
1/2 large banana, mashed
1/2 Tbsp almond milk (or 1-2 tsp honey if you want a sweeter ‘cookie’ layer)
‘Pudding’ Layer
Chia coconut milk pudding
1 heaping Tbsp chopped pecans
dash cinnamon
In a small bowl, combine oat flour, cinnamon and salt. Make a well in the center of your dry ingredients and add in mashed banana, peanut butter, and almond milk (or honey if you want a sweeter cookie layer). Mix ingredients together until a dough is formed.
Now in a glass jar begin layering your ingredients. Begin with a layer of your ‘cookie’ dough. On top of that place 3-4 banana slices. Then add chia coconut pudding. Then layer 3-4 bananas. Then repeat the layers beginning with a layer of ‘cookie’ dough, 3-4 banana slices, 1/4 cup Greek yogurt and more banana slices. Top with pecans and cinnamon. Serve immediately or prepare the night before and refrigerate overnight.

Monday, May 25, 2015

Maple Mustard Chicken Thighs

2 pounds boneless skinless chicken thighs

½ cup dijon mustard
¼ cup real maple syrup
1 T rice wine vinegar

Preheat oven to 450
Place chicken thighs in 8x8 pan

Whisk together mustard, maple syrup, rice wine vinegar and pour over chicken thighs
Turn thighs over in sauce to coat

Bake covered for 20 minutes, remove foil, bake for an additional 20 minutes

Optional garnish: rosemary

Serve with sautéd peppers, onions, and grape tomatoes and wild rice

found on

Tuesday, February 3, 2015

Chicken Burrito Bowl

One-Pot Chicken Burrito Bowls
  • 1 pound boneless, skinless chicken breasts, diced into bite sized pieces
  • 3 tablespoon of olive oil
  • 1/4 cup of diced yellow onion
  • 1 cup of uncooked extra-long grain rice
  • 1 14.5 oz can of diced tomatoes, drained
  • 1 15oz can of black beans, drained and rinsed
  • 1/2 teaspoon of garlic powder
  • 1/2 teaspoon of chili powder
  • 1 teaspoon of cumin
  • 2 1/2 cups of low-sodium chicken broth
  • 2 cups of colby jack, monterey jack or cheddar cheese
  • kosher salt and pepper
  • freshly diced tomatoes
  • diced green onions
  • sour cream
  • guacamole
  1. Start by sautéing onions in 2 tablespoon of olive oil until they start to soften.
  2. Season diced chicken with 1 teaspoon of kosher salt and 1/2 teaspoon of black pepper.
  3. Add chicken to pan and cook over medium high heat until chicken has started to brown.
  4. Move chicken to one side of pan, in the other side of the pan add an additional tablespoon of olive oil and sauté uncooked rice for about 2 minutes or just until some grains start to turn golden brown.
  5. Stir in black beans, canned tomatoes, chicken broth, garlic powder, chili powder and cumin. 
  6. Bring to a simmer, cover and reduce heat to low.
  7. Cook about 20 minutes or until rice is tender.
  8. Season with additional salt and pepper as needed. 
  9. Sprinkle with cheese, recover and let set for 2-3 off heat to melt cheese.
  10. Garnish with fresh tomatoes, green onions, sour cream and guacamole.
Recipe variations: Try sautéing diced bell peppers or jalapeños along with onions. Mix in frozen corn in the last 5 minutes of cooking. Substitute ground beef or ground turkey for chicken. Skip the cheese for a lighter version.
Source: Number Two Pencil