Ingredients 1 3/4 cups unsweetened shredded coconut, divided 2 teaspoons melted coconut oil 1 scoop No Whey protein powder 3 tablespoons maple syrup 2 tablespoons unsweetened coconut milk 1/2 teaspoon vanilla extract 1/2 teaspoon ground cinnamon 1/8 teaspoon sea salt Directions Place 1 cup of shredded coconut in a food processor along with the coconut…
Month: January 2017
2017 Week 5 3 Cheese Soufflés
Ingredients 1/3 cup butter 1/3 cup gluten free flour 2 cups unsweetened almond milk 1 teaspoon Dijon mustard 1/4 teaspoon salt Dash hot pepper sauce 1-1/2 cups shredded Swiss cheese 1 cup shredded cheddar cheese 1/4 cup shredded Parmesan cheese 6 large eggs 1/2 teaspoon cream of tartar Directions 1. In a small saucepan, melt butter…
2017 Week 5 Menu
2017 Week 5 – The menu for the coming week! #MyTrainerMelissa FoothillsWellnessCenter Monday Breakfast – Three cheese soufflés (make ahead on Sunday afternoon) Snack – Coconut protein snowballs (make ahead on Sunday afternoon) Lunch – Left overs from Carolina Kitchen Live segment on Sunday 1.29.17 (make ahead on Sunday) Dinner – Crockpot Chicken, potatoes…
2017 Week 4 Balsamic Steak au Poivre
Ingredients 2 New York strip steaks 1/4 teaspoon kosher salt 2 tablespoons cracked mixed peppercorns 1 tablespoon olive oil 1/3 cup finely chopped shallots 1/2 cup beef broth 2 tablespoons white balsamic vinegar 1 tablespoon butter Instructions Heat a large cast-iron skillet over high heat. Pat steaks dry with paper towels; sprinkle steaks evenly with…
2017 Week 4 Crockpot Chicken and Dumplings
Ingredients 2 cans of cream of chicken soup – I used Amy’s brand 2 cups very hot water .5 tsp garlic salt .25 tsp black pepper 2 lbs chicken breast 2 tubes refrigerated biscuits – I used Immaculate baking company organic biscuits 1 cup grated parmesan cheese 1 cup shredded sharp cheddar cheese Directions Put…
2017 Week 4 Chicken with Pepperoni Marinara Sauce
Ingredients 1/2 teaspoon minced fresh garlic 16 slices pepperoni, coarsely chopped 1/4 teaspoon dried oregano 1 1/2 cups gluten free marinara sauce 2 tablespoons chopped fresh basil 2 teaspoons olive oil 1 1/2 pounds chicken breast 1/4 teaspoon freshly ground black pepper 1 cup shredded part-skim mozzarella cheese Instructions Preheat broiler to high. Heat a saucepan over…
2017 Week 4 Crockpot Chicken And Butternut Squash
Ingredients 6 Boneless Chicken Thighs 2 Tablespoon balsamic vinegar, divided 1/2 Tablespoon Kosher salt 4 Cloves of garlic, minced 1 1/2 pound to 2 pounds Whole butternut squash 6 Fresh sage leafs Ground Pepper (pinch or to taste) Instructions Place chicken in a Crock-Pot® slow cooker. Add 1 tablespoon balsamic, salt, pepper and garlic. Peel the butternut squash,…
2017 Week 4 Salmon Frittata
Ingredients 1 Tbsp coconut oil 1 green pepper 1 onion 2 garlic cloves 1.5 cups cherry tomatoes 1 tsp cumin 1/2 tsp paprika Sea salt and pepper to taste 6 eggs beaten 1/2 cup wild canned salmon 2 Tbsp chopped cilantro Directions: Preheat the oven to 350. Chopped the peppers and onions, then mince the…
2017 Week 4 Kale & Quinoa Mason Jar Salad
For the salad and toppings: 1 tablespoon olive oil 1 large onion, diced Salt 1/2 cup red quinoa 1 small clove garlic, smashed 1 bunch lacinato kale (3/4 to 1 pound, with stems) 1/2 heaping cup whole dates 1/2 cup roasted salted whole almonds For the dressing: 1 clementine or mandarin orange, juiced 1/2 lime,…
2017 Week 4 Banana Bread Protein Bars
Ingredients 2 cups rolled oats (certified gluten-free if necessary) 2 tablespoons ground flax 1 teaspoon cinnamon 1/2 teaspoon salt 1 cup very ripe mashed bananas 1/4 cup honey (substitute with brown rice syrup if vegan) 1 teaspoon vanilla extract 1/2 cup chopped dates (or other add-ins of your choice) Directions Preheat oven to 350F and…
2017 Week 4 Menu
2017 Week 4 – The menu for the coming week! #MyTrainerMelissa Foothills Wellness Center Monday Breakfast – Salmon Frittata’s (make ahead on Sunday afternoon) Snack – Banana bread protein bars (make ahead on Sunday afternoon) Lunch – Kale & Quinoa Mason Jar Salad (make ahead on Sunday) Dinner – Crockpot Chicken and Butternut Squash…