These tasty muffins are free of gluten, refined sugar, additives, artificial coloring and artificial flavors – all of the hidden harmful ingredients that fill most kid foods on the market. In addition, we’ve packed FRESH spinach and wholesome protein powder in the batter for additional nutritional benefits.
Best of all these muffins taste fantastic, so the effort that you spend in making them will be rewarded with happy children that are filling up on good, wholesome nutrition!
Courtesy of RealHealthyRecipes.com
What you need
Servings: 12
1 cup old fashion oats, ground to flour
1 cup blanched almond flour
½ cup vanilla protein powder
1 tablespoon Chia Seeds
1 teaspoon baking soda
1 teaspoon baking powder
½ teaspoon sea salt
1 teaspoon ground cinnamon
2 ripe bananas, mashed
2 cups baby spinach
¾ cup almond milk
1 egg
1 tablespoon coconut oil, melted
½ teaspoon apple cider vinegar
1 teaspoon vanilla extract
¼ teaspoon almond extract
1 tablespoon coconut sugar (optional topping)
Instructions
1. Preheat the oven to 350 degrees F. Line a 12-muffin tin pan with silicon baking cups or paper liners.
2. In a large mixing bowl combine the ground oats, almond flour, protein powder, chia seeds, baking soda, baking powder, sea salt and cinnamon. Mix until the mixture is free of clumps.
3. In a food processor pulse the fresh spinach. Add the banana and almond milk and blend until smooth. Add the egg, coconut oil, apple cider vinegar, vanilla and almond extract and blend.
4. Pour the liquid mixture into the mixing bowl with the dry ingredients. Mix until fully combined.
5. Fill each of the 12 prepared muffin tins with batter. Sprinkle the tops of the muffins with coconut sugar and a crack of sea salt. Bake for 18 minutes, or until a toothpick comes out clean.
Nutrition
One serving equals: 119 calories, 4g fat, 99mg sodium, 15g carbohydrate, 3g fiber, 3g sugar and 7g protein.
Who knew there were recipes for healthy tater tots?!
Incredibly, these tots could be included as part of a fat loss diet. This recipe is a take on cauliflower tater tots – sans dairy. If you want to add in some cheese that would definitely work, but the recipe doesn’t require any cheese to stick together and to taste phenomenal. Enjoy!
Courtesy of RealHealthyRecipes.com
What you need
Servings: 4
1 head cauliflower
¼ cup almond flour
¼ cup nutritional yeast
2 tablespoons flax meal
½ teaspoon sea salt
¼ teaspoon black pepper
¼ teaspoon garlic powder
¼ teaspoon onion powder
1 egg
¼ cup red bell pepper, minced
1 tablespoon fresh parsely, minced
Instructions
1. Preheat the oven to 400 degrees F. Line a rimmed baking sheet with parchment paper.
2. Steam the cauliflower florets for 10 minutes, until very soft. Transfer to a colander to drain. Transfer the cauliflower to the center of a stack of folded paper towels and squeeze to remove as much liquid as possible.
3. Combine the almond flour, nutritional yeast, flax, salt, pepper garlic and onion powders in a mixing bowl. Separate half of the flour mixture into a shallow bowl.
4. Add the cauliflower, egg, onion, bell pepper and parsley into the mixing bowl with half of the flour mixture. Mix well and mash the cauliflower into small pieces.
5. Use 1 Tablespoon scoops to form the cauliflower dough into tot shapes. Dredge the tots through the remaining flour mixture. Place the tots on the prepared baking sheet in a single layer. Makes 16 tots.
6. Bake for 20 minutes, turning halfway through, until golden.
Nutrition
One serving equals: 136 calories, 6g fat, 276mg sodium, 12g carbohydrate, 6g fiber, 0g sugar and 11g protein.
If you’re hungry for a really satisfying dinner that won’t ruin your fitness results, then I’ve got you covered with this delicious skillet recipe. It uses cauliflower “rice” to mimic regular rice and nutritional yeast to mimic cheese. As a result, you have a very filling, very satisfying dinner that is light on calories since so much of the meal is packed with fiber and muscle-promoting protein. Enjoy your dinner AND keep achieving those amazing fitness results!
Courtesy of RealHealthyRecipes.com
What you need
Servings: 10
1 head cauliflower
¼ cup almond flour
¼ cup nutritional yeast
2 tablespoons flax meal
½ teaspoon sea salt
¼ teaspoon black pepper
¼ teaspoon garlic powder
¼ teaspoon onion powder
1 egg
¼ cup red bell pepper, minced
1 tablespoon fresh parsely, minced
Instructions
1. Heat the olive oil in a large skillet. Stir in the ground beef. Cook and stir until the beef is crumbly and no longer pink. Drain and discard any excess grease. Mix in the onion and garlic. Cook until tender, about 5 minutes. Add the bell pepper, oregano, basil, red pepper, sea salt and black pepper. Cook and stir until the bell pepper is tender, about 5 minutes.
2. Stir in the cauliflower rice, tomato sauce and kidney beans. Bring the mixture to a simmer, reduce heat and cover, simmering until the vegetables are tender, about 8 minutes. Remove the pan from heat, sprinkle the nutritional yeast overtop and garnish with fresh parsley. Enjoy!
Nutrition
One serving equals: 246 calories, 6g fat, 558mg sodium, 21g carbohydrate, 7g fiber, and 25g protein.
Here’s a healthy take on Mac and Cheese that you and your whole family will love. What makes it healthy? It’s dairy-free, made with chickpea noodles and contains chunks of real butternut squash. This turns a meal that is traditionally full of simple carbs and fat into one that has plenty of protein and fiber to help support your fitness and fat loss goals. Enjoy!
Courtesy of RealHealthyRecipes.com
What you need
Servings: 8
1 cup raw cashews
1 (8oz) box Banza Cavatappi (made from chickpeas)
2 cups Butternut Squash, peeled, seeded and cubed
1 teaspoon coconut oil
1 yellow onion, chopped
1 teaspoon minced garlic
1 tablespoon coconut flour
1½ cups almond milk (or other nondairy milk)
½ cup nutritional yeast
½ teaspoon sweet paprika
1½ teaspoons sea salt
1 teaspoon lemon juice
Instructions
1.Place the cashews a bowl and fill with hot water. Cover and set aside for 10 minutes.
2. Bring 8 cups of salted water to a rolling boil. Add the pasta and butternut squash cubes and stir immediately. Cook for 10 minutes, until the desired firmness has been reached in both the pasta and the butternut squash. Strain and rinse with water. Set aside.
3. Heat the coconut oil in a medium-sized saucepan over medium heat. Add the garlic and onion and sauté for 5 minutes, until soft. Add the coconut flour and sauté until golden.
4. Put the onion mixture, the drained cashews, and the remaining ingredients in a food processor and blend until smooth.
5. Pour the sauce back into the saucepan and cook over low heat, stirring frequently, until warmed and thickened. Add the drained, cooked pasta and butternut squash to the pan, stir well and serve. Enjoy!
Nutrition
One serving equals: 274 calories, 15g fat, 32g carbohydrate, 9g fiber, 6g sugar and 16g protein.
This recipe for a Pad Thai is lower in carbs and higher in protein than what you’d get at your local Thai place, yet filled with all the same flavors that you love.
If you’ve been craving Pad Thai but don’t want to sacrifice all of the hard work that you’ve been putting in with your workouts then give this recipe a try!
Courtesy of RealHealthyRecipes.com
What you need
Servings: 8
For the Noodles
1 (8oz) package Black Bean & Sesame Fettuccine (Explore Cuisine)
For the Sauce
3 tablespoons fish sauce
2 tablespoons lime juice
1 tablespoon rice vinegar
1 tablespoon coconut aminos
2 tablespoons coconut sugar
3 tablespoons ground fresh chili paste (sambal oelek)
2 tablespoons creamy peanut butter
For the Pad Thai
1 tablespoon olive oil
2 teaspoons minced garlic
1 teaspoon fresh ginger, grated
1 pound boneless, skinless chicken breast, chopped into 1-inch pieces
2 eggs, slightly beatens
2 cups Butternut squash noodles
1 cup bean sprouts
¼ cup dry-roasted peanuts, chopped
3 Green Onions, chopped
½ bunch fresh cilantro, chopped
2 limes, sliced
sea salt
Instructions
1. Bring 8 cups of water to a boil. Add the black bean and Sesame Fettuccine. Reduce heat and simmer for 6 minutes. Drain and rinse and set aside.
2. Mix the sauce ingredients together and set aside.
3. Place a large skillet over medium-high heat. Add the olive oil, garlic, ginger and chicken. Cook, stirring often, until the chicken is cooked through. Push the chicken to one side of the skillet.
4. Add the beaten eggs to the skillet, away from the chicken, and scramble, breaking it into small pieces as it cooks.
5. Add the noodles, sauce, butternut squash noodles, bean sprouts, and peanuts to the skillet. Mix to combine.
6. Top with the green onions, cilantro and serve immediately with lime wedges. Salt generously to taste. Enjoy!
Nutrition
One serving equals: 288 calories, 12g fat, 591mg sodium, 22g carbohydrate, 9g fiber, and 22g protein