Golden Milk

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2 c unsweetened original almond milk
1 1/2 tsp dry turmeric
1 tsp cinnamon
2 tsp honey
1 tbsp coconut oil

Whisk ingredients in a pot over medium high heat. Once it comes to a boil, lower to medium low and allow to simmer for 5 minutes. Serve with a dash of cinnamon if desired.


Pumpkin Protein Bowl

on the cheap

1 ripe banana
1/2 c canned pumpkin (not pumpkin pie filling)
1 tbsp vanilla whey protein powder*
1/2 c plain Greek yogurt
1 tbsp almond butter
1/2 tsp cinnamon

Mash the banana in a bowl. Add the other ingredients and stir thoroughly to combine. If desired, top with pumpkin seeds, more almond butter, or chia seeds.

*I use Vega vanilla protein powder. While it doesn’t taste good on it’s own, it’s great mixed with other ingredients and doesn’t give this a chemical taste like most vanilla protein powders.

Sweet Potato Protein Toast


1 large sweet potato
1 1/2 bananas, sliced
1/2 c almond butter
2 tbsp vanilla whey protein
Cinnamon to sprinkle

Scrub the sweet potato. Slice it length-wise 1/4′ thick. Toast slices, might need to toast twice. They won’t be crisp like toast. Add almond butter to a dish and microwave for 30 seconds. Stir in the protein powder. Spread 2-3 tsp on sweet potato slice (depending on size of slice). Top with 2-3 banana slices and sprinkle with cinnamon.


BBQ Chicken and Pineapple Wrap


1 chicken breast
1/2 c healthy BBQ sauce
1/2 c frozen pineapple, thawed
1/4 red onion, chopped
2 pieces of romaine lettuce
2 whole wheat tortillas

Add chicken breast to a small pot and cover with water. Bring to a boil over high heat, lower to medium heat and simmer until chicken is cooked through, about 10 minutes. Drain the water and shred with a fork. To assemble wrap, layer romaine lettuce on tortilla and top with the other ingredients. Roll up and enjoy!

Black Bean Brownies


1 can black beans
2 tbsp powdered Stevia
1/2 c cocoa powder
2 Tbsp coconut oil, melted
1/2 tsp baking soda
1/2 tsp baking powder
1 tbsp vanilla extract
1 tbsp unsweetened original almond milk
3/4 c dark chocolate chips (I use Ghirardelli)
Frosting Ingredients
1 scoop chocolate whey protein powder
1 tbsp cocoa
4 Tbsp almond butter
Plain Greek yogurt as needed

Preheat oven to 350F. Drain and rinse the black beans. Put them in a microwave safe bowl and microwave for 1 minute. Stir and microwave for another minute. Mash with a fork. Process beans in a food processor about 3 minutes. Add Stevia through almond milk and process until smooth. Stir in chips by hand. Grease an 8×8 baking dish. Bake 20 minutes. Insert knife to test, it should come out slightly covered. Allow to cool before cutting and topping with frosting. Frosting: Add almond butter to a microwave safe dish and microwave for 40 seconds or until slightly melted. Stir in protein powder and cocoa. Add enough Greek yogurt to get mixture to reach a spreadable consistency. Spread over brownies.