Food to keep you fit, lean, healthy and on track.

No-Bake Chocolate Peanut Butter Protein Bites

A client asked me for snack ideas so I asked my colleague Ruthie to share with me her protein snack bite recipe.  I’m including that recipe under this one for reference.  I had a friend ask me what to substitute oatmeal for in these kinds of recipes and it got my wheels churning.  Here is what I came up with and they are really delicious.  Bonus, these are also grain free, gluten free and dairy free. Enjoy!

Ingredients:

  • 3/4 cup + 2 tablespoons natural peanut butter (almond butter will work too)
  • 1/4 cup raw honey or maple syrup
  • 3 scoops of protein powder (96 grams) – I used vanilla but any will work
  • 4 teaspoons water
  • 1 teaspoon vanilla extract
  • 2/3 cup almond flour
  • 3 tablespoons cacao powder
  • 3 tablespoons mini semi-sweet / dark chocolate chips OR cacao nibs
  • 2 tablespoons chia seeds
  • a pinch of salt

Directions:

Combine all ingredients in a bowl until well incorporated.  If it feels too crumbly add a teeny bit of water.  Too wet, add a bit more protein powder.  Roll into balls with about a spoonful of dough and place in a parchment lined container.  Store in the fridge for up to a week (they won’t last that long).

Ruthie’s fave: Protein Chia Seed Balls via Camp Makery!

 

Korean Style Grilled Chicken

Ingredients:

  • 2 chicken breasts, cut lengthwise
  • 1/4 cup liquid aminos or low sodium soy sauce
  • 1/4 cup minced apples, mashed with a fork
  • 1/4 cup finely diced onion
  • 1 tbsp sesame oil
  • 1 tbsp coconut sugar
  • 1 tsp grated fresh ginger
  • 2 cloves garlic, minced
  • 1 tsp red pepper flakes
  • 1 tsp sesame seeds
  • green onion and lime for garnish

Directions:

  1. Pound chicken breasts with a meat mallet until 1/2 inch in thickness.  You can use plastic wrap or a ziplock bag to accomplish this task.
  2. In a glass bowl combine liquid aminos or soy sauce, apples, onion, sesame oil, coconut sugar, ginger, garlic, red pepper flakes, and sesame seeds.  Whisk until combined and scoop out about 1/4 cup of the mixture to set aside.
  3. Marinate chicken in the mixture bowl, turning to coat, and let marinate for 1 hour.
  4. Using a grill pan or an actual grill on medium heat, lay chicken flat and let cook for 3 minutes then flip.
  5. Pour the 1.4 cup of marinade you saved on cooking chicken after you turn it and cook for another 3-4 minutes.
  6. Top with green onions and a squeeze of lime juice.
  7. Goes great with brown rice, quinoa, veggies or salad.

Makes 4 servings. Recipe adapted from SkinnyTaste.com

 

Honey Dijon Pork Chops

Ingredients:

  • 4 boneless pork chops 
  • 2 cloves garlic, minced
  • 1/4 cup apple cider vinegar
  • 2 tbsp wholegrain Dijon mustard
  • 2 tbsp raw honey
  • ⅓ cup plain greek yogurt
  • Minced fresh rosemary for garnish

Directions:

  1. Season pork chops on both sides with salt and pepper.
  2. Heat a large skillet (cast iron if you’ve got it) on medium heat and add 1-2 tsp olive oil to coat the bottom of the pan.
  3. Add garlic and stir around the pan for 1 minute.
  4. Lay pork chops in the skillet and cook for 5-7 minutes each side, or until browned and cooked through.
  5. Remove pork and set aside on a plate.
  6. Pour cider vinegar into pan and scrape up the cooked bits off the bottom of the skillet. Let the cider simmer for about 1 minute, add mustard and stir in yogurt.
  7. Cook sauce, stirring for a few minutes, then pour over pork chops and serve hot.

New York Strip Steak with Italian Salsa Verde

Ingredients for Verde Sauce:

  • 5-6 cloves garlic, peeled
  • 1 cup, packed, fresh flat leaf parsley
  • 2 tbsp capers
  • 1/2 cup fresh basil (or mint)
  • 1 tbsp fresh lemon zest
  • 2/3 cup extra virgin olive oil
  • 1/4 tsp sea salt
  • fresh ground black pepper
  • optional 4 anchovies

Directions:

Add garlic, parsley, capers, basil, and lemon zest in a food processor and slowly add olive oil until blended.  Season with salt and pepper.

Unpackaged steaks and pat with paper towels, let them rest on the counter until just slightly cool.  Season both sides with salt and pepper.  In a pre-heated cast iron skillet, oil with canola or grapeseed oil and sear steaks, 3-7 minutes on each side until desired “done-ness”.

Let steaks rest for 2-3 minutes before slicing.  Garnish with verde sauce.  Pair with roasted vegetables or potatoes.

 

White Bean Chicken Chili Soup

Ingredients:

  • 6 cups chicken broth (or bone broth)
  • 2 – 15.8 ounce cans of cannellini beans (I used a can of chickpeas – they work too)
  • 1 tsp parsley
  • 1 tsp oregano
  • 1 tsp cumin
  • 1 tsp paprika
  • ¼ tsp cayenne pepper
  • ¼ tsp black pepper
  • pinch of sea salt
  • 4 tablespoons olive oil (divided)
  • 1¼ pound chicken breast, cubed small (I like to do this with shredded chicken)
  • 1 cup white or yellow onion, diced
  • 1 cup chopped mushrooms
  • 4 cloves garlic, minced
  • 1 jalepeno, minced
  • handful of fresh sage, and cilantro

Directions:

  1. In a large pot, add broth and beans and bring to a boil.  Add seasonings and reduce heat to simmer.
  2. In a medium pan warm 2 tablespoons of oil and add cubed chicken and cook for about 4-5 minutes.
  3. Add chicken to simmering stock.
  4. In the chicken pan, add garlic, onions, jalepeno and mushrooms with the remaining 2 tbsp of olive oil and saute until onions are translucent.
  5. Rough chop cilantro and sage and add to onion, garlic and jalapeno mixture. Saute for a minute or two, add to the stock pot.
  6. Let the entire thing simmer on low for another 30 minutes or more. The longer you simmer the thicker the soup.  I added a couple tsp of gluten free flour to thicken.