Inspire Wellness ‘Recipes’

Strawberry Overnight Oats

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  • ¼ cup plain greek yogurt
  • ¼ cup + 2 tbsp unsweetened vanilla almond milk
  • ¼ cup oats
  • 1 tbsp unsweetened coconut flakes
  • 1 tbsp vanilla protein powder
  • 1 tbsp chia seeds
  • ¼ cup chopped strawberries (I use 3 frozen strawberries)

Mix all ingredients well and store in covered container overnight and enjoy the next day.

230 calories, 8g fat, 8g fiber, 4g sugar, 16g protein

Banana Overnight Oats

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  • ¼ cup oats
  • ¼ cup greek yogurt (I like Wallaby’s Organic)
  • 2-3 tbsp unsweetened almond milk
  • 1 tbsp chia seeds
  • ½ banana, smashed

Start with smashing banana, then mix in all ingredients. Store covered in your refrigerator and enjoy the next day.

220 Calories, 6g Fat, 9g Fiber, 9g Sugar, 9g Protein

 

 

 

 

Lemon Mango Smoothie

lemonThis smoothie is a refreshing and a summery-tasting smoothie. The lemon goes perfect with the cucumber to create a spa-like drink. I also like cucumber in the morning for de-puffing the eyes. Lemon is loaded with vitamin C and has detoxing effects on the body. The almond milk, protein and banana help make it creamy.

 

 

 

 

Ingredients:

  • 1 cup unsweetened vanilla almond milk
  • 1 serving vanilla whey protein
  • ½ cup frozen mango
  • ½ banana (fresh or frozen)
  • ½ cup cucumber, chopped
  • ½ lemon, chopped (including peel-if you have powerful blender-otherwise just the juice)

260 Calories, 3g Fat, 8g Fiber, 30g Sugar, 29g Protein

 

Shredded Sweet Potato

IMG_3873Everyone in our family loves sweet potato hash!   It goes great with eggs for breakfast or I also love it served with salmon.  My sis-in-law introduced me to these and we’ve been hooked ever since.

 

 

 

Ingredients:

  • 1 sweet potato
  • 1 tsp coconut oil or coconut oil sprayPeel sweet potato and shred in food processor. Heat coconut oil in skillet over med-high heat, add shredded sweet potato.  Continue to stir until they are golden.  Sprinkle with cayenne pepper, garlic powder, onion powder, sea salt and/or pepper.  2 Servings/Per Serving: 70 Calories, 2g Fat, 2g Fiber, 5g Sugar, 1g Protein

Asian Broccoli Slaw

brocoli slawI added this recipe for those of you who love red meat…its one of my sister-in-laws’ favorite recipes.  She found it on Stiritup.me.  It makes for an easy lunch or dinner.

 

 

 

 

Ingredients:

  • 1lb grass fed beef
  • 1 bag of broccoli slaw
  • 1 onion
  • 3-4 cloves garlic
  • 1 package of mushrooms
  • 1 handful spinach
  • 1 tbsp. coconut oil
  • 3-4 tbsp. Bragg’s liquid aminos
  • 1 tsp sea salt
  • 1 dash of pepper

Start with a large cooking pan and add your coconut oil. Heat on high, then add in your mushrooms. After about 4-5 minutes, add in onions, then broccoli slaw. Mix together well while it’s cooking and then set aside after a few minutes. In another large pan cook your meat until brown. Now mix it all together in one of your pans, and add your spinach, salt, pepper and liquid aminos.  Let cook for a few more minutes on low while the flavors soak in and enjoy!

3 Servings/Per Serving: 336 Calories, 16g Fat, 4g Fiber, 5g Sugar, 35g Protein

Mint Chip Smoothie

smoothieI was looking for something festive to have on Christmas Eve morning, but absolutely love starting my day with a smoothie.  There is nothing like all the vitamins and antioxidants a smoothie can provide.  So, I started with my basic formula: almond milk and chocolate protein and went from there.  It turned out delicious!  The must haves for this are the cacoa nibs.  If you haven’t tried; they are amazing.  They really enhance any smoothie. They can be found at Whole Foods and are loaded with fiber, magnesium and iron.  Give it a try and let me know what you think!

 

 

 

Ingredients:

  • 1 cup unsweetened vanilla almond milk
  • 1 serving chocolate protein (my favorite is Garden of Life Smooth Chocolate)
  • 1 tbsp raw cacoa nibs
  • 1 banana (frozen if possible)
  • 2 handfuls of fresh organic spinach
  • 1 drop of Young Living peppermint essential oil
  • 1/2 packet of SweetLeaf Stevia (optional if you need to sweetened it up)

Blend and enjoy!

347 Calories, 11g Fat, 9g Fiber, 22g Sugar, 21g Protein

 

Popcorn with Coconut Oil

popcornYum, yum, yum!  There is nothing like a little fresh popped popcorn at night when you want a little snack.  This is my go-to snack!  It’s nice because you have to go through a little effort to make it instead of having something packaged in your pantry.  And, it only has 2 ingredients.  I also like it because popcorn has fiber and protein that helps fill you up and leave you satisfied.

 

Ingredients:

  • 1/4 cup Organic Popcorn Kernels
  • 1 tbsp coconut oil

Instructions:

Add oil and kernels to a dutch oven over high heat.  Cover and set the timer for 5 minutes.  5 minutes is usually always perfect, but if kernels start to slow down less than every couple seconds on popping, remove from heat before burning begins.

138 Calories, 9g fat, 2g fiber, 3g protein

Black Bean Brownies!

IMG_3888 (2)So, this year for my birthday I wanted a healthier treat and have been wanting to try black bean brownies for years and have never done it.  So, I found a recipe for my husband to make from minimalistbaker.com   They were really good!  You could not taste the black beans at all and definitely felt like a treat!  I will make again.  They did break apart easy so they were a little messy.  But, other than that, very good.  I think next time I will try them with nuts inside too.

Ingredients:

  • 15oz can black beans, rinse and drained
  • 2 large flax eggs (2.5 tbsp. flax meal + 6 tbsp water)
  • 3 tbsp coconut oil, melted
  • 3/4 cup cocoa powder
  • 1/4 tsp sea salt
  • 1 tsp vanilla extract
  • 1/2 cup raw sugar
  • 1 1/2 tsp baking powder
  • Optional: crushed nuts or choc chips (we didn’t add anything in this time)

Instructions:

Preheat oven to 350.  Lightly grease muffin pan.  Prepare flax egg by combining flax and water in food processor; pulse a few times and then let it sit for a few minutes.  Add remaining ingredients besides the optional toppings.

Distribute batter into 12 count muffin pan and smooth the tops with a spoon.  Option to sprinkle with crushed nuts or chocolate chips.  Bake for 20-25 minutes or until tops are dry and edges pull away from the side.

Remove from oven and let cool for 30 minutes before removing from pan.  They are tender so gently remove with a fork.  Enjoy!!

Nutrition Info: Per Brownie (12 total): 115 cal, 5g fat, 3g fiber, 8g sugar, 3g protein

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