Coconut-Banana Protein Yogurt Bowl

A delicious filling bowl of Greek Yogurt mixed with Vanilla Protein and topped with: Sliced Bananas, Fiber one Cereal, Coconut Granola, unsweetened Coconut Flakes, and Vermont Raw Nut Butters Coconut Butter.

 

Coconut-Banana Protein Yogurt Bowl

 

Mix vanilla protein and greek yogurt together in the bowl first.
Top with the rest of the ingredients and finish by sprinkling the unsweetened coconut on top of it all.

 

Ingredients

  •  8 slice Banana
  •  1/2 cup Fage Total 0% Greek Yogurt
  •  1/4 serving (serving = 1/4 cup) Bob’s Red Mill Unsweetened Flaked Coconut
  •  1/4 cup Fiber One Bran Cereal
  •  1 tbsp Artisana Raw Organic Coconut Butter
  •  1/2 serving (serving = 3/4 cup) Nature’s Path Coconut Chia Granola
  •  1 scoop About Time Vanilla Whey Protein Isolate

 

NUTRITIONAL FACTS

per 1 serving size (Recipe makes 1 servings)


Amount Per Serving


Calories 491

Calories from Fat 159


Total Fat 17.66


Saturated Fat 12.31


Polyunsaturated Fat 2.28


Monounsaturated Fat 1.27


Cholesterol 4.50


Sodium 169.75


Potassium 368.50


Total Carbohydrate 50.46


Dietary Fiber 14.60


Sugars 16.04


Protein 41.81


Vitamin A 5.00%

Vitamin C 15.50%


Calcium 140.00%

Iron 20.00%

Breakfast Pinwheels

These are not only pretty, they are equally delicious! These little bite size rolls are packed with nutrients and flavor. Furthermore, they are the perfect party poppers; you can mix and match all kinds of ingredients to roll up, slice, and serve at any occasion. What are your favorite ingredient combinations? I personally love breakfast, especially Peppered Eggs and Cheese!

Spinach, Cheesy Scrambled Eggs, Baby Bella Mushrooms, and Onions all wrapped up in a FlatOut Breads Whole Wheat Wrap

Breakfast Roll Ups

Ingredients

  •  1 large Egg
  •  1 oz Cheddar Cheese
  •  1/2 tbsp chopped Onions
  •  20 leaves of Baby Spinach
  •  1 Flatout Soft Whole Wheat Flatbread
  •  1.5oz diced Fresh Selections Baby Bella Mushrooms

Description

Spray some non-stick spray into a medium skillet heated on medium. Scramble the egg with the grated cheese and pour into skillet. Cook until fluffy and the cheese is melted through.

Lay the wrap flat and layer the Spinach, onions, and mushrooms across the whole wrap. Repeat that with the cheesy, scrambled eggs. Your flat wrap should have ingredients spread all across it. Lastly, roll the wrap up from one side to the other tightly.

To finish, cut the rolled wrap into bite size pinwheels.

 

NUTRITIONAL FACTS

per 1 serving size (Recipe makes 1 servings)


Amount Per Serving


Calories 300

Calories from Fat 143


Total Fat 15.88


Saturated Fat 7.53


Polyunsaturated Fat 0.97


Monounsaturated Fat 4.57


Cholesterol 242.00


Sodium 513.50


Potassium 312.00


Total Carbohydrate 23.15


Dietary Fiber 8.55


Sugars 1.75


Protein 24.30


Vitamin A 3766.00%

Vitamin C 940.50%


Calcium 226.00%

Iron 315.00%

Vegan Tempeh Salad

I have been a Vegan. I have been a Pescatarian. I have been a Vegetarian. I have been a Carnivore. I have been Gluten-Free. I have been Dairy-Free. You name it, I have been it. At this point in my life, I no longer put a “label” on the way that I eat. When the option is there I go the Vegan/Vegetarian route, both for my own health and for the sake of the animal. I am against animal cruelty, but I am not against eating animals (I admit that I consume products made from factory-killed animals, it is something I am working on and try to avoid, but it is not always the “easiest” way to shop/eat, especially with an extremely carnivorous husband).

All that being said, one way that I try to cut back on my meat intake is to eat at least one Vegan/Vegetarian meal a day. I strive for two, but sometimes only get the one. Bonus: It is typically cheaper to shop Vegan/Vegetarian!

If you, too, are trying to reduce your animal product consumption, check out some of my Vegan and Vegetarian recipes such as this one:

Fresh Vegan Spinach and Romaine Hearts Salad topped with Organic Tempeh, Carrots, Celery, Onion, Balsamic Vinegar and Creamy Caesar Dressing

Vegan Tempeh Salad

Ingredients

  •  4 oz Lightlife Foods Organic Tempeh – Soy
  •  15 slices of Carrot
  •  1 stalk (5″ long) Celery
  •  1.5 tbsp chopped Onions
  •  1 cup Fresh Express Hearts of Romaine
  •  1.5 cup Baby Spinach
  •  1 tbsp Follow Your Heart Vegan Ceasar Dressing
  •  1 tbsp Balsamic Vinegar

Description

Wash and dry all vegetables.

Add Spinach and chopped Romaine Hearts into a big salad bowl. Top with diced carrots. celery, and onion.

Cut Tempeh into bite-size pieces and sprinkle over top.

Lastly drizzle with Balsamic Vinegar and Caesar Dressing.

 

NUTRITIONAL FACTS

per 1 serving size (Recipe makes 1 servings)


Amount Per Serving


Calories 319

Calories from Fat 111


Total Fat 12.38


Saturated Fat 1.31


Polyunsaturated Fat 0.16


Monounsaturated Fat 0.01


Cholesterol 0.00


Sodium 193.50


Potassium 853.50


Total Carbohydrate 28.55


Dietary Fiber 16.00


Sugars 7.08


Protein 24.50


Vitamin A 484.00%

Vitamin C 91.50%


Calcium 33.00%

Iron 45.50%

Cocao Chip Pumpkin Spice Cake

If you know me at all you know I love baking. I feel like a scientist mixing chemicals when I throw ingredients absentmindedly into a mixing bowl, predicting a conclusive outcome, but never really knowing what the results will yield. You see, most people will say that baking is systematic. It requires measuring, weighing, exact temperatures and precise bake times. I, on the other hand, do not typically abide by ANY of these rules. I love to add random ingredients, mix them together, and twiddle my thumbs as I anxiously watch the precariously set timer tick away. There is an element of the thrill of the unknown to this way of baking. Basically what I am trying to say is that I am a thrill-seeker. Clearly. Here is the result of my latest baking experiment:

A light, flour-less, no-sugar-added Protein Pumpkin Spice cake filled with vegan Cocao (carob) Chips and a hint of Cinnamon. Can be topped with nut butter, icing, or spreads!

Cocao Chip Pumpkin Spice Cake Cocao Chip Pumpkin Spice Cake

 

 

Ingredients

  •  2 scoops About Time Pumpkin Spice Whey Protein Isolate
  •  1 tsp Cinnamon
  •  1/2 cup Libby’s 100% Pure Pumpkin
  •  1/4 cup Fage Total 0% Greek Yogurt
  •  2-3 tbsps Blue Diamond Almond Breeze Unsweetened Vanilla Milk
  •  1 tsp Vanilla Extract
  •  1/4 Great Value Baking Powder
  •  1/2 tsp Baking Soda
  •  1 large Egg
  •  1/4 cup Carob Chips

 

Directions

Mix all ingredients into a medium mixing bowl. Start with all the dry ingredients and then mixing in the wet ingredients. Finish by gently mixing in the cocao chips.

Spray a mini-bread pan with non-stick spray. fill with batter, and cook for 20 minutes on 325F (or until cooked through, cake should bounce back when touched, or you can use a toothpick to check).

Take out and let cool for at least 5 minutes before serving.

 

NUTRITIONAL FACTS

per 1 serving size (Recipe makes 5 servings)


Amount Per Serving


Calories 122

Calories from Fat 36


Total Fat 3.96


Saturated Fat 2.82


Polyunsaturated Fat 0.16


Monounsaturated Fat 0.43


Cholesterol 43.40


Sodium 230.20


Potassium 112.55


Total Carbohydrate 7.71


Dietary Fiber 1.61


Sugars 5.94


Protein 13.57


Vitamin A 60.90%

Vitamin C 0.90%


Calcium 56.25%

Iron 3.56%

Niagara Falls

For my parents 30th wedding anniversary, they went on a ‘honeymoon’ to the gorgeous Niagara Falls in Canada. Was I jealous? Very. Was I excited for them? Extremely. Niagara Falls is on my list of places to see, and I hope to go there one day with my husband.

Niagara Falls is actually the collective name for three waterfalls that straddle the international border between Canada and the United States, and which form the southern end of the Niagara Gorge. From largest to smallest, the three waterfalls are the Horseshoe Falls, the American Falls and the Bridal Veil Falls. Niagara Falls were formed by glaciers and while they are not exceptionally high (165 feet), the Niagara Falls are very wide!

Below are some of the pictures that my parents took on their trip and which I edited. I picked just a few of my favorites which contain: rainbows, blue skies, fishes, and of course my parents! Enjoy!

 

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