Tuesday, August 22, 2017

Protein Oatmeal Muffins

Protein Oatmeal Muffins
Makes 18 Servings

5 Cups Old Fashioned Oats
4 Rounded Scoops Unflavored Whey Protein
1/4 Cup Ground Flaxseed
1 tsp Salt
1 Cup Natural Peanut butter (or Nut Butter of Choice)
2 Cups Whole Milk 
1/2 Cup Full Fat Greek Yogurt
2 Cups Unsweetened Applesauce
1/4 Cup Coconut Oil, softened (or Oil of Choice)
1/2 Cup Pure Maple Syrup
2 tsp Vanilla Extract
12 oz Frozen Blueberries (or 2 Cups Fresh) (or fruit of choice)


1.  Preheat the oven to 375 degrees and grease the muffin tins (or put down cupcake liners).

2.  In a large bowl, combine all the ingredients except the blueberries.  Stir until very well mixed, and then stir in the blueberries until combined. 

3.  Spoon batter evenly into 18 muffin cups (should be enough batter to fill each cup mostly to the top). 

4.  Bake at 375 for 20-25 minutes, or until a toothpick comes out clean.  Be careful not to overcook. 

5.  You can eat immediately.  Otherwise, store in the fridge (and microwave when ready to eat), or freeze.  Can be kept in the fridge for a week.

Serving Size:  1 Oatmeal Cup
Calories:  303
Fat:  14
Carbs:  31
Protein:  13
Sugar:  13

Monday, February 27, 2017

Healthy Meatloaf

My meatloaf is actually my kids' favorite meal.  I try to make it healthier by using oats instead of bread crumbs, and I think it really adds to the flavor.  My secret ingredient though?  Buttermilk.  It makes the mealoaf extra rich and moist!

Sunday, January 1, 2017

Chicken Taco Salad


Salad Dressing:
1/2 to 1 Jalapeno, seeded & chopped
1/3 cup diced & seeded Tomato
1/8 cup chopped Cilantro
1/3 cup Mayonnaise
1/3 cup Sour Cream
Juice of 1/2 Lime
1/4 tsp Garlic Powder
1/4 tsp Onion Powder
Salt & Pepper, to taste

Chicken Mixture:
3 Cups of Shredded Rotisserie Chicken
1 (15oz) can Black Beans, drained & rinsed
Kernels of 2 Corn on the Cob, cooked
Juice of 1/2 Lime
1 Tbsp Chili Powder
3/4 tsp Cumin Powder
Salt & Pepper, to taste

Salad Fixings:
Head of Romaine, chopped
1 Tomato, diced
1 Avocado, diced
Tortilla Chips, broken up


1.  To make the salad dressing, combine all the dressing ingredients in a food processor and puree until smooth.  Taste and adjust seasonings if necessary.  Allow dressing to chill in the fridge for a few hours before serving.

2.  In a medium bowl, combine the chicken, black beans, corn kernels (tutorial to quickly cook corn on the cob HERE), lime juice, and seasonings.

3.  To make the salads, evenly distribute the chopped romaine among 4 large salad bowls or plates and top with a handful of tortilla chips.  Put a fourth of the chicken-bean mixture in each bowl, and then top with the diced tomato and avocado.  Drizzle a generous serving of the salad dressing on top.