Banana Bread Muffins

Banana Bread Muffins

I love all things muffins! Muffin recipes are fast to prepare. They are grab and go and freezer-friendly!  These banana bread protein muffins taste just like a piece of banana bread and will make your house smell amazing as they bake! Made without any flour or sugar, they are high in protein, so they’ll keep you feeling fueled and satisfied!

Print Recipe
Banana Bread Muffins
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Prep Time 10 Minutes
Cook Time 20 Minutes
Servings
Muffins
Ingredients
Prep Time 10 Minutes
Cook Time 20 Minutes
Servings
Muffins
Ingredients
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Instructions
  1. Preheat oven to 350 degrees. Spray muffin tin with non-stick cooking spray, or line with parchment paper muffin liners.
  2. Place all of the dry ingredients in a blender, and blend until mixture is smooth.
  3. Add wet ingredients and continue to blend or stir until combined.
  4. Divide mixture evenly between 12 muffin tins.
  5. Bake for 18-20 minutes, or until toothpick comes out clean.
Recipe Notes

Substitutions:
3/4 cup egg whites for the eggs
Unsweetened applesauce for the yogurt
1/2 cup sweetener of choice that measures like sugar for the baking stevia

Almond Flour Banana Pancakes

Almond Flour Banana Pancakes

These pancakes are the best!!! AND they are a great use for ripe bananas, which EVERYONE has lying around taking up space and drawing pests, right?

They are grain-free and dairy-free…YAY…AND packed with protein to start your day off right.

You can also make up a batch, freeze them.  Then, simply pop them in the microwave, top with some sugar-free maple syrup and off you go!!!

Print Recipe
Almond Flour Banana Pancakes
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Prep Time 5 Minutes
Cook Time 15 Minutes
Servings
Servings
Ingredients
Prep Time 5 Minutes
Cook Time 15 Minutes
Servings
Servings
Ingredients
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Instructions
  1. In a blender or food processor, blend banana and 1 egg until there are no large lumps in the banana.
  2. Then, place in medium size bowl and add in the other 2 eggs. Whisk until combined.
  3. Add almond flour and baking powder and mix until smooth.
  4. Heat a frying pan to medium heat and spray with nonstick cooking spray.
  5. Using a 1/4 measuring cup, scoop batter onto pan. Let cook for around 2 to 3 minutes per side.
Recipe Notes

 

Dark Chocolate Walnut Butter

Dark Chocolate Walnut Butter

This nut butter is fantastic paired with bananas on toasted Ezekiel bread, or blended into a smoothie.  You can also use it as a dip for fruit, or as frosting for sugar-free cupcakes or brownies. Of course, you can always just lick it straight off the spoon…um, yeah!
Print Recipe
Dark Chocolate Walnut Butter
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Prep Time 10 Minutes
Servings
Servings (Tablespoons)
Ingredients
Prep Time 10 Minutes
Servings
Servings (Tablespoons)
Ingredients
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Instructions
  1. Place walnuts in food processor or blender. Pulse until mixture looks like bread crumbs.
  2. Slowly add oil until mixture becomes smooth.
  3. Add cinnamon, cacao powder, sugar-free maple syrup, and sea salt and blend until smooth and creamy (about 2-3 minutes).
  4. Place in jar and store in fridge.
Recipe Notes

 

Chocolate-Dipped Toasted Coconut Macaroons

Chocolate-Dipped Toasted Coconut Macaroons

These macaroons are crunchy on the outside, chewy on the inside, footed with a perfect layer of dark chocolate, and so deliciously snackable and somewhat addicting, that portion control is paramount! They are also top of the list on our Fueled & Fit EDGE 90-Day Challenge because they are low-fat, low-carb and low-sugar! So, when you are craving something a little sweet OR needing something to take to a potluck–THIS is one of your go-to desserts or snacks!

Print Recipe
Chocolate-Dipped Toasted Coconut Macaroons
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Prep Time 20 Minutes
Cook Time 45 Minutes
Servings
Dozen
Ingredients
Prep Time 20 Minutes
Cook Time 45 Minutes
Servings
Dozen
Ingredients
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Instructions
  1. Preheat your oven to 350 F.
  2. Line two baking sheets with parchment paper and evenly spread the shredded coconut over the sheets.
  3. Bake for approximately 15 minutes, removing and stirring every 5 minutes.
  4. Separate 4 egg whites into a bowl and add the pinch of salt.
  5. Beat the eggs on high until almost stiff peaks are formed.
  6. Slowly add in the heated honey about 1 tsp at a time, beating simultaneously.
  7. Once all the honey is added, beat the egg whites until stiff peaks are formed. {Note: stiff peaks are marked by when you shake the beaters and the peaks of egg white foam do not move or wiggle.}
  8. Fold in the cooled and toasted unsweetened coconut with a large spatula.
  9. Line the baking sheets with more parchment paper.
  10. Using a gallon-sized Ziploc bag, spoon the egg white/coconut mixture into the bag filling towards one corner. Cut the corner of the bag off. {Note: an actual pastry bag works, too.} Squeeze about 1 tablespoon dollops onto the baking sheet.
  11. Bake for 15 – 20 minutes, or until the outside is golden brown.
  12. Remove from the oven and let cool while you prepare the chocolate.
  13. Melt the chocolate chips on a double boiler. {Boil some water in a small sauce pan and place a large glass bowl on top of the pot. Add the chocolate chips to the glass bowl and stir constantly until evenly melted, then remove from the heat.}
  14. When the cookies are cooled, dip the bottom into chocolate and set on parchment paper.
  15. Set the chocolate by placing the cookies in the refrigerator. This should take about 30 minutes.
  16. Plate and enjoy!
Recipe Notes

Lily's Dark Chocolate Baking Chips are sweetened with Stevia and can be found at HEB, Whole Foods, etc.

Veggie Egg Muffins

Veggie Egg Muffins

These muffins are made with clean ingredients, they are easy to make, and perfect for a grab-and-go morning! This recipe is included in the Fueled & Fit EDGE 90-Day Challenge Program PREP DAY because of those attributes. This recipe is also low-carb, low-fat, and gives you a boost of protein to start out your morning. If you don’t like spinach or mushrooms, simply change those veggies out for ones you DO like.

Print Recipe
Veggie Egg Muffins
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Prep Time 10 Minutes
Cook Time 20 Minutes
Servings
Muffins
Ingredients
Prep Time 10 Minutes
Cook Time 20 Minutes
Servings
Muffins
Ingredients
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Instructions
  1. Preheat oven to 350 degrees.
  2. Heat olive oil in large skillet over medium-high heat. Saute onion and garlic until they become tender (about 3 minutes).
  3. Add mushrooms to skillet and continue cooking until they begin to shrink (about 2 to 3 minutes).
  4. Toss in the spinach, season with salt and pepper, and continue to cook for another 2 or 3 minutes, or until spinach is wilted.
  5. Crack the eggs into a medium-size bowl, add the veggies to the egg mixture.
  6. Stir together and pour into a greased muffin tin.
  7. Bake for 15-20 minutes.
Recipe Notes

 

How to Cook Spaghetti Squash and Spaghetti Squash Lasagna Recipe

How to Cook Spaghetti Squash and Spaghetti Squash Lasagna Recipe

Spaghetti Squash

 

 

 

 

 

 

 

HOW TO COOK SPAGHETTI SQUASH

 

 

 

 

Remove the seeds first and disgard. (You can also clean them and cook just as you would pumpkin seeds!)

Using a fork, loosen the ’spaghetti’ strands from the inside of the squash, scraping them into a bowl or onto a plate.

You can then store them for later use in a recipe calling for pasta (see below.)

Print Recipe
Spaghetti Squash Lasagna
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Prep Time 15 Minutes
Cook Time 45 Minutes
Servings
Servings
Ingredients
Prep Time 15 Minutes
Cook Time 45 Minutes
Servings
Servings
Ingredients
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Instructions
  1. In a large skillet sprayed with cooking spray, sauté the chopped onion and spinach together over medium high heat. Cook until onion is translucent and spinach is completely thawed. Remove from pan and set aside.
  2. To the same skillet, add ground turkey (or chicken or beef), seasonings, and spaghetti sauce, cooking over medium high heat until meat is completely cooked through (no longer pink). Remove from heat.
  3. Add spinach and meat mixture together.
  4. Meanwhile, in a small bowl, mix together cottage cheese, parmesan cheese, and egg whites. Whisk until well combined.
  5. Prepare to assemble lasagna with spaghetti squash noodles, cottage cheese mixture, and ground meat mixture each in a separate bowl.
  6. Begin by layering half of the spaghetti squash in the baking pan. Follow with half of the cottage cheese mixture. Followed by half of the ground meat mixture.
  7. Repeat each layer one more time, ending with the ground meat layer.
  8. Top with the shredded mozzarella cheese.
  9. Bake for 35-40 minutes, or until cheese is lightly golden brown. Remove from the oven and let sit for about 10 minutes before cutting into 8 equal size lasagna portions.
Recipe Notes

 

Low Carb Smoothie

Low Carb Smoothie

This is a great low-carb smoothie. Use this as a go-to recipe for the EDGE meal plans for breakfast-on-the-go. Coconut milk contains a beneficial fat called lauric acid, a medium-chain fatty acid that’s easily absorbed and used by the body for energy. Chia seeds (soaked in 3 tablespoons of water for 10 minutes), contain essential fatty acids, plus vitamins A, B, E and D and minerals including iron, magnesium, niacin and thiamine. The nut butter adds some healthy fat, plus needed creaminess and texture.  (I recommend that you avoid peanut butter.) The cacao nibs will actually improve muscle structure and enhance nerve function due to their nutritional content. Of course, we’ve all heard about the benefits of avocado and coconut oil and all their “healthy fats.”  They also give this smoothie a delicious, creamy texture.  Finally, top it off with some cinnamon, which is great for blood sugar, and you are ready to go!

Print Recipe
Low Carb Smoothie
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Prep Time 5 Minutes
Servings
Servings
Ingredients
Prep Time 5 Minutes
Servings
Servings
Ingredients
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Instructions
  1. Add contents into a high-powered blender, blending until well-combined.
  2. Top with cacao nibs and cinnamon.
Recipe Notes

 

BLT Turkey Lettuce Wraps

BLT Turkey Lettuce Wraps

Print Recipe
BLT Turkey Lettuce Wraps
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Prep Time 10 Minutes
Servings
Servings
Ingredients
Prep Time 10 Minutes
Servings
Servings
Ingredients
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Instructions
  1. Wash and dry lettuce leaves well. Lay out four large lettuce leaves and layer on 1 slice of turkey on each. Spread 1 tablespoon of hummus on each piece of turkey. Layer on a second slice of turkey, followed by the bacon, and a few slices of the avocado and tomato.
  2. Season each lettuce wrap lightly with salt and pepper if desired. Fold the bottom up, the sides in, and roll like a burrito. Slice each wrap in half, if desired.
Recipe Notes

You could swap the turkey out with shredded chicken or lean ham.
You might want to sprinkle the avocado with lemon juice to keep it from browning.

 

Simple Chicken and Veggie Soup

Simple Chicken and Veggie Soup

This soup is great for the start of a new year when you need to begin a healthy meal reset. You should always have some on hand in the freezer, maybe prepped in individual portions for those times when you need to “start over” OR when you feel a cold coming on.  Why?  Because this dish is loaded with chicken for protein and lots of veggies for bonus nutrition. It is also particularly “lemony,” so it includes a huge vitamin C boost!!

This is also a great recipe to make your own…add other veggies or some potatoes. Don’t like that much lemon taste? Then, reduce the lemon.

This is a great “EDGE MEAL” due to its low-carb, low-fat, and VERY high-protein. Check out the Nutrition Fact Label below.

Print Recipe
Simple Chicken and Veggie Soup
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Prep Time 20 Minutes
Cook Time 45 Minutes
Servings
Servings
Ingredients
Prep Time 20 Minutes
Cook Time 45 Minutes
Servings
Servings
Ingredients
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Instructions
  1. Melt butter in a large, heavy-bottomed pot over medium-high heat. Once butter is melted, add the onions and stir until translucent. Then add the celery, carrots, garlic, and bell pepper. Saute for 10 to 15 minutes, or until the vegetables start to brown a bit around the edges.
  2. Add the chicken, broth, salt, and pepper to the pot. Cover and simmer over medium-low heat for 30-40 minutes.
  3. Pull the chicken from the pot and shred with two forks or with the paddle attachment of a stand mixer. Add the chicken back to the pot then stir in the kale. Cook for 2-3 minutes until kale is fully wilted.
  4. Add the lemon juice and then taste soup for seasoning, adding additional salt and pepper if needed.
  5. Spoon into individual bowls and serve!
Recipe Notes

NOTE:  The BEST time to add greens is towards the very end of the cooking process. That way, they'll maintain their bright green color.

Salmon With Crispy Kale and Cabbage

Salmon With Crispy Kale and Cabbage

This recipe is crisp, lemony and ridiculously fast and easy to put together. It’s a one-pan meal of salmon, kale, and cabbage, so it is chocked-full of vitamins and minerals! The greens are wilted and have a slightly crisp texture to the edges that’s not unlike a kale chip. The salmon cooks through perfectly so that it’s just barely flaky, while retaining its suppleness. And that mustard and dill dressing just ties it all together. YUM!

Print Recipe
Salmon With Crispy Kale and Cabbage
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Prep Time 10 Minutes
Cook Time 25 Minutes
Servings
Servings
Ingredients
Prep Time 10 Minutes
Cook Time 25 Minutes
Servings
Servings
Ingredients
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Instructions
  1. Preheat oven to 450ºF.
  2. On a sheet pan, toss kale and cabbage with 1 tablespoon oil, and spread in an even layer. Season with salt and bake 6 minutes.
  3. Season salmon with salt, and add to baking sheet. Bake until salmon is cooked through, about 8-9 minutes.
  4. Meanwhile, whisk together lemon zest and juice, dill, mustard, and remaining 2 tablespoons of oil. Season to taste with salt.
  5. Drizzle salmon and vegetables with dressing before serving.
Recipe Notes

 

Loading...