Paleo Bun for ONE!

This simple bun is a great simple base. I have used it with a burger, and in a breakfast biscuit.
There are variations, and add ins to suit your needs.
In the first attempt I used grass bed butter for a burger bun with chia seeds. For my breakfast biscuit I used walnut oil for a more fluffy crumbly texture.

Paleo Bun For One
1 Egg or 3 TBS Egg Whites
1 TBS Almond Flour
1 TBS Coconut Flour
1 TBS Coconut Oil (or melted grass fed butter, or walnut oil)
1/4 TSP Baking Powder
 Pinch of Himalayan Salt

Add ins: Chia, spices, seeds to compliment your protein.

Mix, let sit to thicken (mine always thickens in Colorado right away!) Scoop and form into two buns. Bake on oiled parchment paper @ 350 for 10 to 12 minutes until a nice golden brown, High altitude for me was 12 minutes.

 In this burger I used butter, and chia seeds.

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Matcha, Blueberry smoothie

Spring forward happened, and boom! Spring weather happened. That means it's time for more cold drinks, lattes, and tea's. 

Try this mix of goodness below for a refreshing pick me up. That's better for you.
(124 calories when using same ingredients)*

Super Matcha green tea smoothie.

 

• 8 oz unsweetened almond milk or cashew milk
•  1/2 scoop vanilla protein powder (if a large scoop)*

 

• 5g (1 teaspoon) premium ceremonial grade

 Matcha 

• 1 TBS organic wheat grass

• 1/4 cup of frozen organic blueberries 

(if you use fresh blueberries, add ice)

Blend ingredient in a blender.




*My Matcha:

*Protein used for this recipe:

(1 serving is two scoops, use one)

My Wheat Grass:

♥Pink Power Protein Pancakes ♥

Pink power protein pancakes!

\
"Use one scoop of whey protein..."

The scoop factor... So there seems to be  no standard of "scoop" out there.  This can be frustrating,  I know. But I will be making a conscious effort to make sure I let you know how much my scoop is. Then there's the liquid to add, that's not always standard either. Because every powder is different it reacts to liquid differently. So always start at the suggested amount and go from there. No matter what recipe you are using there's always a bit of a learning curve. There will be a few batches that are just down right wrong. But with practice you will get the right consistency for your protein powder. Then you will go use a different powder, and mess it up. It just happens. 

So the second holidays are over, we jump right into Valentines *groan*. But, I am a lover and a Fighter... so I couldn't resist the epic cheesiness of Pink Pancakes! Why not. You love yourself right? You love your body right? You want to treat it right.... right? 
Well regardless of your answers, they're strawberry, relax. 

 3 TBS coconut flour
1/4 tsp baking powder
1 scoop of strawberry whey protein (mine measures approx. 1/4 cup, and 1 Tbs)
3 egg whites
1/4 cup unsweetened almond milk (or to pour able consistency)

Heat pan, or skillet, with oil. Healthy choice: coconut oil, or coconut oil or olive oil spray. Bring down heat to medium. Cook first side until it starts to bubble (about 2 minutes), or you can lift it to flip, and lightly brown. Other side will take less than 2 minutes. 
 This made me about 3 pancakes, none were same size... because that's how I roll. 

Nutrition Facts
Servings 1.0
Amount Per Serving
calories 233
% Daily Value *
Total Fat 4 g	6 %
Saturated Fat 3 g	16 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 5 mg	2 %
Sodium 976 mg	41 %
Potassium 257 mg	7 %
Total Carbohydrate 15 g	5 %
Dietary Fiber 8 g	32 %
Sugars 3 g
Protein 32 g	64 %
Vitamin A	3 %
Vitamin C	0 %
Calcium	21 %
Iron	16 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

More! Healthy Oatmeal Cookies 73 calories

So my cheat meal hates me. Well I think it's that my body hates my cheat meal. I don't really miss them but I thought it would be fun. Thought.
So its almost 6 hours after and I cannot imagine putting food into my body. Managed to make little meals for those in the house who survived cheat meal day (toddlers that's who). So all I could do was stare at my kitchen feeling slow and sluggish. Couldn't meal prep. Couldn't move. But I still wanted to feel viable here! So after drinking a couple of pints of water and some Amino Lift I started to think about making my quick cookies. Handy for the mornings, or just a nice little snack, so it's kind of like prep.
 I only had one banana, no worries, apple sauce to the rescue! For some reason these came out better than the banana and oatmeal ones.

 Here's what I used:

1 very ripe banana
1/2 cup applesauce (i just had original on hand)
1.5 cups of old fashioned oats
1 teaspoon cinnamon
1 teaspoon of stevia in the raw (or to taste)
1/2 cup golden raisins
1/4 chocolate chips

bake at 350 degrees, 20-23 minutes
makes about 14
14 cookies = 73 calories

No excuses, No worries, Have a cookie!

Good morning cookie.

Prep for this bad boy is one bowl, and a masher. In the morning we have 30 minutes to get toddlers and a husband out the door.  This is do-able. This is simple. This is also nothing new.

It is more of the reminder that you need to eat your breakfast with in 4 hours of waking. 

Sure you can do some fasted cardio. But you STILL need to eat breakfast. 

(Saving fasted cardio for another day.)

Skipping breakfast you'll just be screwing yourself later. It can lead to over eating later, and that will make you gain weight. Why not have the largest meal that will help you concentrate, that will give you energy, and that you have all day to burn off? Research confirms that dieters who skip breakfast tend to gain weight over time (Neumark-Sztainer et al. 2006).                     

                                                                                                                                 

My nutritionally substantial dash and go breakfast: Cookies! 

Having something with the name COOKIE and tastes like a COOKIE for breakfast is a good thing. You will be less likely to indulge on sweets later.

Try a "cookie" that contains s few simple ingredients like Banana, oats, and peanut butter. 

Then add raisins, nuts, and a few chocolate chips!

This mix below is 137 calories per cookie. Eat 2 or 3 (for home or on the go) with your choice of healthy beverage. Or one with some eggs or fruit (eating at home), but still substantial!

1 cookie alone won't cut it you really want to aim for 1/4 to 1/3 of your calories eaten in the morning.

Oven:350

Bake:15 min

2 VERY ripe bananas

1.5 cups oat meal ( Old Fashioned) 

1/3 cup peanut butter (Natural, organic)

1/4 cup raisins

1/4 cup Jumbo chips (jumbo worked out to put 3-4 chips on each cookie)

*cinnamon

*Stevia 

* to taste