proteein bar

CHOCOLATE WHEY PROTEIN BARS
Ready in 35 minutes • Makes 4 servings

Ingredients
½ cup of milk chocolate whey protein
3 tbsp of almond butter
½ cup of ground oats
2 tbsp of coconut flour
2 tbsp of ground almonds
1/2 cup of water
4 squares of 90% dark chocolate (for coating)

Instructions:
1. Blend together all ingredients (except for the chocolate)
2. Shape the mixture into bars
3. Melt the chocolate in a bain marie (i.e. a glass bowl on top of a pot of boiling water)
4. Dip each bar into the melted chocolate to coat it (using a spatula is best for this job)
5. Place the bars in the fridge for an hour or the freezer for 25 minutes
6. Wrap in tin foil to carry the bar with you and/or eat one right away!

Nutrients per serving: 

Calories: 271, Total Fats: 14 g, Saturated Fat: 4 g, Trans Fat: 0 g, Cholesterol: 13 mg, Sodium: 51 mg, Total Carbohydrates: 20 g, Dietary Fiber: 6 g, Sugars: 4 g, Protein: 17 g, Iron: 4 mg
*We goofed in our September issue. Make sure you mix in 1/2 cup water in step one. We are so sorry for the error!

• Keywords Cravings, Dessert, Cle

coconut milk and curry frittata

Coconut Milk and Curry Frittata

7 eggs

½ red onion, finely diced

2 cups fresh spinach, chopped

¼ cup coconut milk

2 tablespoons tomato paste

1 tablespoon curry powder

1 tablespoon coconut oil

Sea salt to taste

Heat the coconut oil in a medium sized skillet, add the onions and cook until the onions begin to caramelize.  While the onions are cooking whisk together the eggs, coconut milk, tomato paste, curry powder and salt.  Rowan helped me whisk and then I used a hand held mixer to make sure all the ingredients were well blended.  Add the spinach to the onions and oil and cook until the spinach is wilted.  Evenly spread the onion and spinach mixture over the bottom of the skillet and pour in the egg mixture.  Cover and cook over medium low heat for 4 minutes.  Transfer the frittata to the oven and cook under the broiler uncovered for another 2 -3 minutes or until the frittata is cooked all the way through.  Slice like a pizza and serve.

fruit dip

Decadent Fruit Dip

1 cup coconut milk

1 teaspoon vanilla

2 ripe bananas

2 teaspoons coconut flour

1 1/2 tablespoons unsweetened cocoa powder (Optional)

Put all the ingredients into a food processor or blender, except for the cocoa powder, and blend until smooth. If desired, pour out half of the mixture and add the cocoa powder to the food processor with the other half of the dip.  Process again until the dip is well mixed.  Now you have 1 vanilla dip and 1 chocolate dip!  Makes 1 cup of vanilla and 1 cup of chocolate.  After some time in the refrigerator, the dip will become even thicker.

We dipped strawberries and apples into the Decadent Fruit Dip on Saturday. On Sunday morning, I made some crepes inspired by Mark Sisson’s recipe for coconut flour pancakes but I made it with 7 eggs rather then 4 to make them a bit thinner and more “crepe” like. I then spread the inside of the crepes with the dip and stuffed them with sliced strawberries.  What a fun weekend treat for the boys and I hope your family enjoys as well!

banana bread

Ingredients:

2 cups sprouted whole wheat flour (where to find sprouted flours)
3/4 cup organic whole cane sugar (where to find quality sweeteners)
1/2 tsp baking soda
1/2 tsp salt
1 tsp ground cinammon
3 ripe bananas, smashed
2 large eggs, beaten
6 Tbs butter, melted (where to find quality fats)
1 tsp vanilla
1/4 cup plain yogurt (full fat, please.)

Directions:

Preheat oven to 350. Butter and flour a bread pan.

1. In a bowl, combine flour, sugar, baking soda, salt, and cinnamon. Mix thoroughly.

2. In a separate bowl, combined smashed bananas, eggs, melted butter, vanilla, and yogurt.

3. Gently fold dry ingredients into wet ingredients (be careful not to over “smash” your banana bits). Scoop into prepared bread pan. Dough will be thick. Use a spatula to even it out in the pan.

4. Bake for 40 – 50 minutes in a 350 degree oven. (Oven times will vary, check at 35 minutes and continue baking until a toothpick comes out clean.) Let cool in pan for 10 minutes and then move to wire rack to cool completely.

Enjoy!

pasta and shrimp

Shrimp Fettucine Alfredo

Rated: Submitted By: MAMATIFF Photo By: Soup Loving Nicole Prep Time: 20 Minutes Cook Time: 20 Minutes Ready In: 40 Minutes Servings: 6

"Rich and creamy Alfredo sauce with Parmesan cheese, garlic and plenty of shrimp."

INGREDIENTS:

1 pound fettuccini pasta 1 tablespoon butter 1 pound cooked shrimp - peeled and deveined 4 cloves garlic, minced

1 cup evaporated milk 6 tablespoons grated Parmesan cheese 1 tablespoon chopped fresh parsley salt to taste

DIRECTIONS:

1.	Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
2.	In a large skillet, saute shrimp and garlic in the butter for about one minute. Pour in half and half; stir. Sprinkle Parmesan cheese in one tablespoon at a time, stirring constantly. After all Parmesan is added, mix in parsley and salt. Stir frequently making sure it does not boil. Sauce will take a while to thicken.
3.	When sauce has thickened, combine with cooked pasta noodles; serve hot.

Creamy Pesto Shrimp

Rated: Submitted By: Loretta Buffa Photo By: mika707 Prep Time: 15 Minutes Cook Time: 15 Minutes Ready In: 30 Minutes Servings: 8

"Butter, cream, Parmesan cheese and pesto converge into a luxurious sauce to be served with cooked shrimp or crab meat and hot linguine."

INGREDIENTS:

1 pound linguine pasta 1/2 cup butter 2 cups heavy cream 1/2 teaspoon ground black pepper

1 cup grated Parmesan cheese 1/3 cup pesto 1 pound large shrimp, peeled and deveined

DIRECTIONS:

1.	Bring a large pot of lightly salted water to a boil. Add linguine pasta, and cook for 8 to 10 minutes, or until al dente; drain.
2.	In a large skillet, melt the butter over medium heat. Stir in cream, and season with pepper. Cook 6 to 8 minutes, stirring constantly.
3.	Stir Parmesan cheese into cream sauce, stirring until thoroughly mixed. Blend in the pesto, and cook for 3 to 5 minutes, until thickened.
4.	Stir in the shrimp, and cook until they turn pink, about 5 minutes. Serve over the hot linguine.

Nutrition Information Servings Per Recipe: 6 Calories: 440

Amount Per Serving Total Fat: 10.6g Cholesterol: 172mg Sodium: 281mg

Amount Per Serving Total Carbs: 57.7g     Dietary Fiber: 2.6g

Broccoli Shrimp Alfredo

After tasting fettuccine Alfredo at a restaurant, I tried to duplicate the recipe at home. You can't imagine how pleased I was when I came up with this delicious version. Not only does my family love the creamy dish, but my husband prefers it to the one at the restaurant.

4 ServingsPrep/Total Time: 30 min.

Ingredients

• 1 package (16 ounces) fettuccine
• 1 pound uncooked medium shrimp, peeled and deveined
• 3 garlic cloves, minced
• 1/2 cup butter, cubed
• 1 package (8 ounces) cream cheese, cubed
• 1 cup milk
• 1/2 cup shredded Parmesan cheese
• 6 cups frozen broccoli florets
• 1/2 teaspoon salt
• Dash pepper

Directions

• Cook fettuccine according to package directions. Meanwhile, in a
• large skillet, saute shrimp and garlic in butter until shrimp turn
• pink. Remove and keep warm. In the same skillet, combine the cream
• cheese, milk and Parmesan cheese; cook and stir until cheeses are
• melted and mixture is smooth.
• Place 1 in. of water in a saucepan; add broccoli. Bring to a boil.
• Reduce heat; cover and simmer for 6-8 minutes or until tender.
• Drain. Stir the broccoli, shrimp, salt and pepper into cheese sauce;
• cook until heated through. Drain fettuccine; top with shrimp
• mixture. Yield: 4 servings.

Nutrition Facts: 1 serving (1 cup) equals 978 calories,

green juice

cilantro cumin cinnamon salmon

Caroline’s Cilantro, Cinnamon and Cumin Roasted Salmon

•Pam cooking spray
•2 (4-6 ounce) salmon fillets
•3/4 teaspoon cumin
•1/4 teaspoon cinnamon
•1/4 teaspoon cilantro

In a Ziplock bag, coat salmon filets with cumin, cinnamon and cilantro. Seal bag and marinate over night.

Preheat oven to 375 degrees. Remove fish from Ziplock bag and place on flat tin baking dish oiled with Pam cooking spray. Bake in the oven for approximately 10-12 minutes.