HEALTHY BANANA PROTEIN SHAKE

Ingredients:

1 scoop ON Whey Gold Natural Vanilla

¼ c Bob's Red Mill Gluten-Free Rolled Oats (soaked overnight w/water)

1 medium Banana

½ - 1c Water

1 Packet Truvia
Cinnamon
Vanilla Extract

Instructions:

• Blend all ingrediets. 
• Sprinkle Cinnamon on top and Enjoy!

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Enjoy!

HEALTHY PROTEIN COOKIE DOUGH

Ingredients:

½ c ON Whey Gold Natural Vanilla

2T Organic Almond Flour

1T Organic Unrefined Coconut Oil
5-6T Water
1-2 Packets Truvia
5 Almonds, chopped/grounded
5 Brazilian Nuts, chopped/grounded
Cinnamon
Vanilla Extract

Instructions:

• Combine all dry ingredients in a bowl.  Mix well until well incorporated. 
• Refrigerate a few minutes and enjoy ;)

Visit my Instagram for videos, recipes, workouts, and fitness motivation. 

http://instagram.com/healthy_mc

Enjoy!

RAW BROWNIES

Ingredients:

Makes 4 raw brownies. 

½ c Raw Almonds

½ c Dates, pitted

¼ c Navitas Naturals Organic Cacao Powder

Note: Cacao Powder is raw & unsweetened, therefore very bitter.  You can add more or less, depending on your "chocolately" desires. 

Food Processor

Nutritional Information: 

Serving Size: 1 brownie 

184.75 Calories | Carbohydrates: 36.85g | Fiber: 6.3g | Protein: 5.45g | Fat: 8.51g | Sat Fat: 1.1g

Instructions:

• Put everything in a food processor and blend until well incorporated.
• Press batter firmly into a square container.  I use a plastic container or glass container, depending on the amount you are making. 
• Refrigerate, cut and enjoy!

Visit my Instagram for videos, recipes, workouts, and fitness motivation. 

http://instagram.com/healthy_mc

Enjoy!

RAW ZUCCHINI & SQUASH WITH RAW MARINARA

Ingredients:

Raw Noodles: (can increase quantity)
1 Summer Yellow Squash
1 Zucchini

Raw Marinara Sauce:
1 carton Cherry/Grape Tomatoes
1 Roma Tomato
1 medium Red Beet
Stems of 2 Swiss Red Chard leaves
5 Dates (depends how sweet you want it).
Fresh Basil
Fresh Oregano
Fresh Sage

High Performance Blender, such as Vitamix or Ninja.  

Nutritional Information: 

TBD

Instructions:

Noodles: 

• Wash Zucchini and Squash well.  Cut both ends.  You can grate or spiralize them.  I opted for grating, since my spirilizer broke.  
• Set aside in fridge. 

Marinara Sauce: 

• Wash cherry and roma tomatoes and put in blender.
• Wash and de-stem Swiss Red Chard, cut stems in chunks and put in blender.  Leaves can be used for a side salad.
• Peel Beet, cut in chunks and put in blender.  
• Add Basil and Sage leaves in blender. 
• De-stem Oregano Leaves and place in blender. 
• Add Dates.  
• Blend until it has a chunky texture.   
• Taste, add more fresh herbs to enhance flavor or Dates to make sweeter.  

Plating:

Put Zucchini and Summer Yellow Squash on bottom on plate.  Pour Marinara sauce on top.  Garnish with Basil Leaves.  

You will taste the freshness of basil, sweetness of zucchini/squash, beets, tomatoes and dates. 

Endulge!

Visit my Instagram for videos, recipes, workouts, and fitness motivation. 

http://instagram.com/healthy_mc

HEALTHY OAT CREPES

Ingredients:

Makes four1/2 cup size crepes. 

½ c Oat Flour (blend oats to make flour or buy)

2 Egg Whites

½ c Unsweetened Coconut Milk

1 packets Truvia

1 tsp low-sodium Baking Powder

Cinnamon

Vanilla Extract

Earth Balance Coconut Spread or Coconut Oil Spray for Cooking
Note: Earth Balance Coconut Spread is Dairy Free, Gluten Free, Vegan, GMO Free, 95 Plus Percent Organic

Smuckers, Strawberry Preserves Sugar Free (optional)

1/2 cup Strawberries, freshly cut (optional)

Nutritional Information: 

Serving Size: Four 1/4 cup pancakes. 

303 Calories | Carbohydrates: 44.87g | Fiber: 7.31g | Protein: 21.05g | Fat: 7.46g | Sat Fat: 2g
Note:  Nutritional info does not include coconut spread, strawberry preserves or strawberries. 

Instructions:

• Mix all dry ingredients in a bowl. 
• Add unsweetened coconut milk, egg whites, and vanilla extract.  Mix until incorporated.
• Batter must have a "liquidy" consistency. 
• In a skillet at medium heat, add coconut spread.
• Add ½ cup batter on skillet,  tilt the skillet and move in a circle to spread batter all around.  Crepe should be thin. 
• Cook well on both sides.
• Add Strawberry preserve and Strawberries on top. 

Visit my Instagram for videos, recipes, workouts, and fitness motivation. 

http://instagram.com/healthy_mc

Enjoy!

HEALTHY OAT PANCAKES (HOTCAKES SALUDABLES DE AVENA)

Ingredients:

Makes four1/4 cup size pancakes. 

½ c Oat Flour (blend oats to make flour or buy)

2 Egg Whites

¼ c Unsweetened Coconut Milk

1 packets Truvia

1 tsp low-sodium Baking Powder

Cinnamon

Vanilla Extract

Earth Balance Coconut Spread or Coconut Oil Spray for Cooking
Note: Earth Balance Coconut Spread is Dairy Free, Gluten Free, Vegan, GMO Free, 95 Plus Percent Organic

Walden Farms Pancake Syrup, calorie free (optional)

Nutritional Information: 

Serving Size: Four 1/4 cup pancakes. 

293 Calories | Carbohydrates: 44.37g | Fiber: 7.06g | Protein: 21.05g | Fat: 6.34g | Sat Fat: 1g

Instructions:

• Mix all dry ingredients in a bowl. 
• Add unsweetened coconut milk, egg whites, and vanilla extract.  Mix until incorporated.
• Batter must have a ticker consistency. 
• In a skillet, spray oil or coconut spread on medium heat.
• Add ¼ cup batter on skillet and spread batter with spoon.

Enjoy!

Healthy_MC

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Spanish version:

Ingredientes:

Cantidad: 4 hotcakes de 1/4 taza

½ c Harina de Avena (se puede comprar o se hace moliendo avena en la licuadora hasta lograr consistencia de harina)

2 Claras de Huevo

¼ taza de Leche de Coco sin Azucar 

1 sobre de edulcolorante natural Truvia

1 cucharadita de Polvo para hornear bajo en sodio

Canela en polvo

Extracto de Vainilla

Usar spray de Coco para cocinar o Aceite de Oliva
Miel de Maple: usar Walden Farms Pancake Syrup, calorie free (opcional)

Informacion Nutricional:

Tamaño de la porción: Four 1/4 cup pancakes. 

293 Calorias | Carbohidratos: 44.37g | Fibra: 7.06g | Proteina: 21.05g | Grasa: 6.34g | Grasa Saturada: 1g

Instrucciones:

• Mezcla harina de avena, polvo para hornear, canela, y azucar. 
• Agrega la leche de coco, claras de huevo y extracto de vainilla. Mezcla hasta que esten bien incorporados. 
• En una cazuela, pon spray de Coco a fuego medio.  
• Pon ¼ taza de mezcla en la cazuela. 
• Cocina hotcakes hasta que esten listos. 

Disfruta!

Healthy_MC

HEALTHY PUMPKIN WALNUT PANCAKES

Ingredients:

Makes four 1/4 cup size pancakes. 

½ c Whole Grain Oat Flour (or blend oats to make flour)
¼ c Pumpkin Puree

2or (¼ cup) Egg Whites

¼ c Unsweetened Coconut Milk

1 packets Truvia

1 tsp low-sodium Baking Powder

Cinnamon

Vanilla Extract

Earth Balance Coconut Spread or Coconut Oil Spray for Cooking
Note: Earth Balance Coconut Spread is Dairy Free, Gluten Free, Vegan, GMO Free, 95 Plus Percent Organic

Nutritional Information: 

Serving Size: Three 1/4 cup pancakes. 

293 Calories | Carbohydrates: 43.37g | Fiber: 7.06g |Protein: 21.05g | Fat: 6.34g | Sat Fat: 1g

Instructions:

• Mix all dry ingredients in a bowl. 
• Add pumpkin puree, unsweetened coconut milk, egg whites, and vanilla extract.  Mix until incorporated.
• Batter must have a ticker consistency. 
• In a skillet, spray oil or coconut spread on medium heat.
• Add ¼ cup batter on skillet and spread batter with spoon.

Enjoy!

Healthy_MC

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