Spiced Skillet Apples

Hello friends and happy earth day!
It’s been a while I know since I last posted but I have been making recipes but have been just too busy to think about uploading.
Anyways today I am coming at you with a super simple yet delicious recipe. It is sweet on its own but the addition of a tad of natural sugars makes it taste especially decadent yet it is healthy enough to have for breakfast!

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Ingredients:
1 apple
1 teaspoon cinnamon
1/4 teaspoon nutmeg and ground ginger
Pinch of salt
1 teaspoon vanilla extract
1/2 teaspoon honey/coconut sugar/agave (can omit)

Optional for topping: Shredded coconut, oats, yogurt, chia/hemp seeds, nuts, etc.

Serves 1

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Directions:
Chop your apple into about 1/2 inch cubes.
Place cubes into a skillet heated to medium heat (if you’re worried about sticking spray with some coconut oil).
Add in spices and stir around to coat.
Cover apples to allow them to soften for 1-2 minutes.
Lift lid and continue to stir occasionally.
Meanwhile in a small bowl mix vanilla, salt and sweetener of choice with a tablespoon if water and drizzle it over the apple mixture and stir.
Once browned and coated, remove apples from skillet and top with toppings of choice!

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Pumpkin Cream of NO Wheat

I am allergic to gluten which means no wheat for me, but that doesn’t mean I don’t crave the taste of delicious warm cereal. One night when I was making cauliflower rice I thought, why not use cauliflower to make my own hot cream of (no) wheat?!
This turned out better than I imagined- the key is to make sure every last cauliflower florette is riced because big chunks of cauli aren’t particularly appetizing in this dish. Oh, and the whole large serving is a mere 60 calories.
This is the perfect breakfast or snack that you can totally customize with your own spices, toppings and add ins! For some added protein swirl in some pea protein (vegan) or greek yogurt. For added nutrition and flavor top with seeds, nuts and fruit- seriously endless possibilities. My favorite breakfast combo is vanilla pea protein, chia seeds, hemp seeds, raspberries and a drizzle of raw honey- yumm.

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Serves 1

Ingredients:
1 heaping cup of small cauliflower florets
½ cup milk of choice (I used cashew)
¼ cup water
1 teaspoon ground flaxseed
¼ teaspoon pumpkin pie spice.
Splash of vanilla extract
Sweetener of choice
2-4 tablespoons pure pumpkin puree

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Directions:
Place cauliflower in blender or food processor and blend until consistent rice texture is achieved. Place riced cauliflower in a small saucepan with all other ingredients except pumpkin puree under medium heat.

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Stir mixture in saucepan fairly frequently as cauliflower cooks and mixture thickens.
Continue to stir as it comes to a boil.
Keep occasionally mixing until water is absorbed and desired consistency is achieved (4-8 minutes).
Turn flame off and add in pumpkin puree and stir to combine.
Can be enjoyed hot or cold!

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Berry Protein Smoothie

Smoothies are popular for a reason. They’re quick to make, easy to consume, and can be full of nutrients. Unfortunately, too often when you buy a smoothie on the go, they are laden with sugar and other questionable ingredients. You’re best bet then is to make your own! Not only will you know what is actually going into your drink, but you’ll also save money and it is so darn easy.
This is my basic smoothie drink when I am on the go and want a fruity drink with a kick of protein. My boyfriend asks me to make this very smoothie practically every day so it’s certainly only for everyone to enjoy.

Ingredients:
1 heaping cup of frozen mixed berries
cup plain greek yogurt
½ – 1 cup milk of choice
Splash of vanilla extract
1 tablespoon maple syrup (could also use stevia, honey, agave, etc.)

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Directions:
Place all ingredients into a blender and blend!
Add more or less milk to achieve desired thickness.

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Grain-less Pumpkin Cake Muffins

With Halloween tomorrow, I thought I would step up my pumpkin game and create some yummy muffins. Nothing screams this holiday’s signature flavors more than pumpkin, and fortunately for all of us, pumpkin is actually good for you! Low in calories and high in vitamin A and fiber, it can be added to a variety of both savory and sweet dishes.
The muffins turned out even better than I thought they would! However, if you are looking for a dense muffin, these won’t be it. They have more of a cake-like consistency, hence “cake muffins.” I’m thinking of coining the term “cuffin” right now…

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You could even use this recipe to create a loaf or a cake. Just adjust baking time accordingly.
Oh and each muffin is only 100 calories but packs 5 grams of protein with only 11 carbs, three of which are fiber, making this muffin perfect for any time of the day.
Have it for breakfast, a snack, dessert, or even served with lunch/dinner in place of cornbread in your meal.

Ingredients:
1 cup almond flour
¼ cup coconut flour
1 teaspoon baking soda
2 teaspoons baking powder
½ teaspoon salt
2 teaspoons pumpkin pie spice (I ended up just using 1 ½ teaspoons cinnamon and ¼ teaspoon each nutmeg and cardamom)
2 tablespoons granulated stevia (or honey/agave/maple syrup)
2 tablespoons honey/agave/maple syrup
1 teaspoon vanilla
4 eggs
¾ cup pure pumpkin puree
⅓ cup light canned coconut milk
⅓ cup unsweetened applesauce

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Directions:
Preheat your oven to 350 degrees and grease a loaf pan with coconut oil.
In a large bowl, whisk together the almond flour, coconut flour, baking soda, baking powder, pumpkin pie spice, stevia, and salt.
Add in each of the wet ingredients and stir until well incorporated
Pour the batter into a muffin tin to create 12 individual muffins.
Bake for 20-25 minutes or until an inserted toothpick comes out clean.
Once removing muffins from the oven, let it sit until cool before removing from pan and slicing.

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To create a delicious yet healthy protein frosting, combine a tablespoon of plain/vanilla Greek yogurt with a touch of honey and a dash of cinnamon. This will create enough frosting for 1 muffin so multiply accordingly!

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Dirty Chai Protein Shake

Now that my routine has changed from getting up for 10am classes to waking up at 6am to run before work, I’ve made some adjustments to my morning routine. I’m never in the mood for a big breakfast, especially when it’s early in the morning. However, after a run I need some fuel to start my day so I came up with this delicious shake to get a jolt of caffeine and protein.

Perfect for an on the go snack, breakfast, pre-workout jolt or as a magic potion to transform yourself into a morning person.

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Makes 1 shake

Ingredients:
1 cup cashew milk
1 cup brewed and chilled chai tea
1/2 cup cold brew or chilled coffee/shot of espresso- check out my cold brew coffee how to here  !
1 scoop vanilla protein powder (my favorites are organic Tera’s Whey or Vega OneVega One for a vegan option)
¼ teaspoon nutmeg
½ teaspoon cinnamon
½ teaspoon vanilla extract
Sweetener of choice to taste

Directions:
Put everything into a mason jar and shake (preferably with the top on)- and that’s it!
If you’re worried about protein powder clumpage you could alternatively blend it for 20-30 seconds in a blender.

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For a frozen blended treat, another option is to make the mixture sans cashew milk and freeze in an ice cube tray. Place it in the freezer and once it’s frozen, pop the cubes into the blender and add cashew milk until you’ve reached a desired consistency.