Sweet Potato Pie

You may not know this about me, but I LOVE to cook...I've had a passion for healthy cooking eer since I started to realize that many of the foods I was eating didn't make me feel good, and ever since I've been a kitchen queen, modifying recipes to fall into my dietary habits.

NOW I BRING TO YOU A THANKSGIVING SWEET POTATO PIE.

This recipe was born due to the imminent haoliday gathering to which I needed to bring a dish, and a free 50 pound box of sweet potatoes I was given by our local pork farmer (pork rancher? I'm not really sure about that one...) and my new found ability to eat duck eggs.

I haven't been able to eat chicken eggs for years (think serious bloating to the point of uncomfortableness and gas that even my husband can't handle) even in baked goods, which typically puts a serious damper on pie making and all baking in general.

When you're trying to bake Gluten Free, Dairy Free, Soy Free, and Egg Free, most of the time it just doens't turn out. Add on top of this my aversion to added sugars and the last time I had a truly good baked product was so long ago I don't even know when.

I'd seen recipes for sweet potato pie before, but had never actually had one myself. Most of the time sweet potatoes at Thanksgiving involve marshmallows, which I think are disgusting, so I usually avoid them. I like my sweet potatoes roasted with a little salt, olive oil, and cayenne pepper...but that's another recipe.

So when I was asked to bring a dish to my aunt's house my first thought went to Sweet Potato Pie.

Unlike pumpkins, sweet potatoes are naturally sweet, so I probably wasn't going to need to add much sweetner (if any) to achieve a dessert. My afore mentioned dislike for sugar (thanks in part to a sugar detox I did several years ago) has led me to create desserts that other's have politely called "food". In otherwords, they don't taste sweet to people who's sensitivity to sugar hasn't been reset to normal, and instead simply taste like whatever food they were made from. My attempt at pumpkin pie last year was re-named Pumkpin Casserole.

"But this year will be different!" I told myself. Thus the following dessert was born.

IT IS PALEO FRIENDLY, GLUTEN FREE, DAIRY FREE, SOY FREE, AND SUGAR FREE.

SWEET POTATO PIE

FILLING INGREDIENTS:

~ 2 Sweet potatoes (about 1.5 lbs)
~ 6oz full-fat Canned Coconut Milk
~ 3 duck eggs (if you can eat chicken eggs they work just fine too!)
~ 1 tsp. Vanilla extract
~ 1 tbsp. Ginger Powder
~ 1 tbsp. Cinnamon Powder
~ pinch Himalayan or Sea Salt
~ Vanilla Stevia to taste (I used 15 drops of the NuNaturals Vanilla Stevia, which is the best tasting one I've found...stevia can add a funny taste if it's not a good one, or if you use too much, so go slow with this)

~ Note on the spices: I like my pie spiced. I started with 1 tsp. each of the cinnamon and ginger but couldn't taste them after mixing the filling, so I ended up adding 2 more tsp. of each for a total of 1 tbsp., but if you don't like as much spice as me, feel free to start smaller and work your way up. 

CRUST INGREDIENTS:

~ 1 cup Pecans
~ 1 cup Almonds
~ 1/2 cup coconut (or oat) flour
~ 5 Medjool dates, soaked in hot water till soft (save the soaking water!!)
~ 4 tbsp. Coconut Oil
~ 1 tsp. Cinnamon Powder
~ 1 tsp. Ginger Powder
~ pinch Pink Himalayan or Sea Salt 
~ water as needed 

DIRECTIONS:

~ Pre-heat your over to 350
~ Wash your sweet potatoes, place them on a baking sheet, and poke holes in them all over with a fork 
~ Bake them in the over for 45-55 minutes, or until tender all the way through

~ Once your potatoes are done, cut them up in to big chuncks so they cool faster. Meanwhile make the crust.

~ Place the crust ingredients into a food processor and blend until smooth. Add water only as needed to achieve a smooth consistency, but not so much that your crust gets soggy, you want it to be easy to work with to mold into your pie pan. I used the soaking water from my dates for this part.
~ Once your crust is mixed well, press it into your 9 inch pie pan spreading evenly
~ NOTE: This makes one thick pie crust. The filling recipe makes enough for two pies, but I didn't know this till I was done, so you could potentially make two pies with this crust, it will just be thinner. (Plus I only have one pie pan so I can only make one pie at a time ;) )

~ Once the sweet potatoes are cool and the crust is out of your food processor, add all of your filling ingredients to your food processor.
~ Make sure to wait to add all the spices and Stevia until it's all blended together so you can taste as you go along and adjust as needed. You can always add more spices and stevia, but you can't take it out again!!
~ Now some recipes called for you to peel the skins off the sweet potatoes, but I didn't and it turned out just fine.
~ Blend the filling in your food processor until smooth
~ Pour the filling into your crust and return to the oven for 45-55 minutes, or until the internal temperature reaches 160-180F

~ Remove from the oven and allow to cool. 
~ Serve to friend's, family, and yourself of course!!

I HOPE YOU ENJOY THIS RECIPE AS MUCH AS I DID, AND IF YOU LIKE IT , PLEASE SHARE IT! 

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No-bake Protein Brownies

The classic flavors of chocolate and peanut butter (or any nut butter of your choice) meld together in this brownie-like treat.

Total Time: 3 hrs., 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 8 servings, 1 bar each

Ingredients:
1 scoop Vegan Chocolate Shakeology
½ cup gluten-free old-fashioned rolled oats
1 scoop Vega Sport Protein Powder, Chocolate. Vanilla, or Mocha Flavor
½ cup organic nut butter of choice
½ ripe medium banana, mashed
Nonstick cooking spray

Preparation:
1. Combine Shakeology, oats, and Vega Protein Powder in a large bowl; mix well.
2. Add nut butter and banana; mix well with a spatula or clean hands.
3. Place in an 8 x 8-inch pan that is lightly coated with spray. Cover with plastic wrap and press down to flatten into pan. Freeze for 3 hours.
4. Cut into 8 bars.

Remember to keep track of your macros if you are counting!

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Gingerbread Protein Pancakes

There are few things better than waking up to the smell of pancakes on a wintry morning. But, when you’re trying to get fit, pancakes are rarely on the menu. That’s why you see so many Protein Pancake recipes like this one. They’re light and fluffy like regular pancakes, but thanks to the addition of whey protein, they also pack a high-protein punch. And, since they’re made without wheat, they’re gluten-friendly too.

The spice mix of cinnamon, ginger, cloves, and nutmeg creates more than you’ll use in the pancake batter, but you can save it in an airtight container and use it on top of oatmeal or in a smoothie to infuse it with that classic gingerbread flavor.

Gingerbread Protein Pancakes

Total Time: 20 min.
Prep Time: 5 min.
Cooking Time: 15 min.
Yield: Makes 3 servings, 2 pancakes each

Ingredients:
1 tsp. ground cinnamon
1 tsp. ground ginger
1 pinch ground cloves
1 pinch ground nutmeg
1 scoop vanilla protein powder (I use either Shakeology or Vega Sport in my recipes)
⅓ cup plain Greek yogurt
4 large egg whites (½ cup)
¼ cup gluten free old-fashioned rolled oats
2 Tbsp. coconut flour
1 tsp. spice mix (see below)
½ tsp. baking powder
2 tsp. blackstrap molasses
Nonstick cooking spray
¼ medium pear, cut into bite-sized chunks (optional)

Preparation:
1. To make spice mix, combine cinnamon, ginger, cloves, and nutmeg in a small bowl; mix well. Set aside.
2. Combine protein powder, yogurt, egg whites, oats, coconut flour, 1 tsp. spice mix, baking powder, and molasses in a medium bowl; mix well.
3. Heat large nonstick skillet lightly coated with spray over medium heat.
4. Ladle about ¼ cup batter for each pancake; cook for 2 to 3 minutes, or until bubbles form on top. Flip. Cook for 1 to 2 minutes, or until golden brown and cooked through.
5. Repeat until all batter is used.
6. Serve two pancakes topped with pear, if desired; serve immediately.

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Vanilla Almond Protein Energy Balls

These sweet pick-me-ups taste like truffles!

Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 15 servings, 1 ball each

Ingredients:
1½ scoops Vanilla protein powder (I use either Shakeology or Vega Sport in my recipes)
½ cup almond flour
½ cup old-fashioned rolled oats
¼ cup all-natural almond butter
1/3 cup unsweetened almond milk
¼ cup sliced raw almonds

Preparation:
1. Combine Shakeology, almond flour, and oats in a medium bowl; mix well.
2. Add almond butter and almond milk; mix well with a spatula or clean hands until it forms a thick batter.
3. Roll mixture into fifteen balls, each about 1-inch in size.
4. Roll balls in almonds to coat the outside and make them easier to eat and store.

5. Place in fridge until ready to eat!

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Meal Prep for The Master’s Hammer and Chisel: Week 1 Plan B (1,500-1,799 calorie bracket)

Starting on January 4th, thousands of people will start The Master’s Hammer and Chisel together, and will support each other through the 60-day challenge on The Master’s Challenge Facebook group. And, as part of that group, you'll get exclusive tips from The Master’s Hammer and Chisel celebrity trainers Sagi Kalev and Autumn Calabrese! Don’t miss out! Click here to join the group.

While it’s crucial to give it your all during the workouts, it’s equally important to eat right if you want to lose fat and tone up or build muscle. Creating a weekly meal plan and prepping all your food for the week at once is a smart way to make sure you eat right every day. And it will save you a lot of time.

The team over at BeachBody created an awesome meal plan that happens to follow the calorie bracket that I'll be eating in, so I'm going to give it a go with a few small tweaks to suit my particular diet and needs. (You can see the original post here)

There are a few things in the meal plan that I don't eat (like eggs and dairy), and I wanted to add in Shakeology and the supplements that I take daily since a couple of them count as a part of the containers so it's important for me to add them in to my plan.

Namely, the fish oil I take counts as a daily teaspoon as does the coconut oil (or sometimes this raw coconut) that I like to put in my coffee in the morning, the brazil nuts I eat count as a part of a blue container (I eat 4/day for their selenium content), and I like to add in the Collagen Peptides to my Shakeology to boost the protein and help keep my hair, skin, and nails looking fab. I also substitute in the Vega Sport Protein for the red portion of the parfait instead of the yogurt found in the meal plan (again, I can't eat dairy). I also subbed in oats for the quinoa because I LOVE doing overnight oats because it's so easy.

The other recipes come from the nutrition guide that's a part of the program, so all the recipes can be found in there. I can't reproduce the recipes here...sorry! It's against copy write laws so if you want them you'll just have to buy the program :) 

According to the calculations I'd technically fall in the Plan A or 1,200-1,499 calorie bracket, but I've tried that bracket before when I did the 21 Day Fix and it is not enough food for me...or most people really. If you're doing the workouts daily you NEED to fuel your body properly. Doing the lowest bracket for three weeks is ok to see some results fast, but your body will quickly feel like it's in starvation mode and you'll stop seeing results and likely feel like crap.

The next bracket up leaves me feeling full all of the time (some days I can't finish all the food!!) and its the right amount of food to still see results. It's also the amount of calories I try to stick to the rest of my life, so doing it during a program is a great way to teach yourself how to properly portion your meals for everyday life.

If you want to loose fat (and you will, trust me!) then it's ok to do that plan for a little while, but listen to your body, do it for no more than three weeks, and go up a bracket when you need to. It might be a good idea to try going lower at the end of the program for a few weeks to shed the last few pounds if needed instead of starting out in the lowest bracket and running the risk of feeling hungry and tired.

Now on to the plan!

This is what my week will look like:

(You can click the photo or CLICK HERE to get a PDF version you can download)

I will use the portion containers that come with the program to measure out all of the foods in advance when I do my meal prep on Sunday.

Here's a shopping list to make life easy on you:

(You can click on the photo or CLICK HERE to get a PDF version to download)

P.S. I realized too late that I mis-spelled 'dry' before the quinoa in the shopping list...sorry!

A trick I use to save money is to buy frozen berries and frozen spinach for the smoothies, not only is it cheaper, but it saves room in your fridge, stuff is less likely to go bad, and you don't need to add ice to your smoothie to make it cold.

I hope this makes your life a bit easier if you're already doing the challenge, and if you're not hopefully this will inspire you to give it a try! 

As soon as you buy the program you get access to the workouts and program guide online so you don't have to wait for it to show up in the mail, you can get started right away.

Warning though, I've started the workouts already and they aren't for beginners, so you may want to go with the 21 Day Fix if you're just getting back in to exercise, this meal plan can be used for that program as well.

If you need to go up in calories from this plan, simply add more of each of the designated foods to each meal (and don't forget to buy more food at the store too!)

If you have any questions or want some support around making healthy lifestyle changes then make me your coach and then please get in touch so we can talk about your goals!

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Protein Gingerbread Balls

It’s easy to overindulge during the holidays with tempting treats like eggnog and gingerbread.

Luckily, you can create healthy recipes for all of your holiday favorites. These no-bake gingerbread balls are a surprisingly delicious way to enjoy the spiced flavor of gingerbread cookies. With only 58 calories per serving, these treats will satisfy your sweet tooth and keep you off Santa’s naughty list.




Yield: about 18 servings, 1 ball each

Ingredients:
¼ cup almond flour
¾ cup dry old-fashioned rolled oats, gluten-free
1 scoop Vanilla protein powder (I use either Shakeology or Vega Sport in my recipes)
1 tsp. ground cinnamon
½ tsp. ground ginger
¼ tsp. ground cloves
1¼ cups pitted dates, packed

Preparation:
1. Place almond flour, oats, Shakeology, cinnamon, ginger, and cloves in a food processor; pulse until mixture is the consistency of flour.
2. Add half of dates; pulse until well blended.
3. Add remaining dates; pulse until mixture forms a uniform dough.
4. Shape dough into eighteen walnut-sized balls; place in airtight container.
5. Refrigerate for at least 1 hour before serving.

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Healthy Holiday Drinks

I love the holidays, but when it comes to holiday drinks, most aren’t even remotely healthy. It's also the time of year when people go crazy for desserts, so if you're craving a bit of nostalgia give one of these recipes a try for a healthier version of those cookies and treats!  Let me know what you think in the comments!

Recipe Instructions:

• All recipes (unless noted) use 1 serving or 1 scoop of protein powder of your choice (I use either Shakeology or Vega Sport in my recipes).
• Feel free to substitute any liquid ingredient for your preference. (water, almond milk, coconut water, etc.)
• Remember to keep track of your macros if you are counting! Adding bananas, peanut butter and other goodies can greatly increase those numbers. All nutrition data listed is accurate only if using the Shakeology...if you use the Vega or any other protein powder it will be different
• Best made with a blender!

The Recipes

Creamy Candy Cane

Ingredients:
1 cup unsweetened almond milk
1 scoop Vanilla protein powder
½ tsp. pure peppermint extract
1 cup ice
- Place all ingredients in blender and blend till smooth

Chocolate Eggnog

Ingredients:
½ cup water
½ unsweetened almond milk
1 scoop Chocolate protein powder
½ tsp. ground allspice
1 tsp. pure rum extract

1 cup ice

1 raw egg yolk (optional)

- Place all ingredients in blender and blend till smooth

Cinnamon Apple Cider

Ingredients:
½ cup water
½ cup all-natural apple cider
1 scoop Vanilla protein powder
1 tsp. ground cinnamon
½ cup ice

- Place all ingredients in blender and blend till smooth

Cinnamon Roll Smoothie

Ingredients:
¾ cup brewed coffee, chilled
¼ cup milk
1 scoop Vanilla protein powder
1 tsp. ground cinnamon
1 cup ice

- Place all ingredients in blender and blend till smooth

Peppermint Mocha Smoothie

Ingredients:
½ cup brewed coffee, chilled
½ cup unsweetened almond milk
1 scoop Chocolate or Mocha protein powder
½ tsp. pure peppermint extract
1 cup ice

- Place all ingredients in blender and blend till smooth

Vanilla Nog Smoothie

Ingredients:
½ cup nonfat milk
½ cup water
1 tsp. rum extract
1 scoop Vanilla Shakeology
¼ tsp. ground nutmeg
1 cup ice

1 raw egg yolk (optional)

- Place all ingredients in blender and blend till smooth

Gingerbread Man Smoothie

Ingredients:
1 cup nonfat milk
1 scoop Chocolate Shakeology
1 tsp. ground cinnamon
1 thin slice fresh ginger, peeled, finely chopped (or ½ tsp. ground ginger)
1 tsp. pure vanilla extract
1 cup ice

- Place all ingredients in blender and blend till smooth

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What are the Shakeology Boosts

Shakeology Boosts are add-ons to Shakeology (or any beverage of choice) that allow an individual to customize a shake for their own specific needs.

I've been a fan of Shakeology for a long time. It's one of the few shakes that I've found I like the taste of when it's missed with just water and ice, and it doesn't give me any kind of digestive upset like many of the others have that I've tried in the past. Plus, it's ingredients are amazing!

All that being said, who doesn't like to add a little something extra to their smoothies to give themselves a boost?

Well now it's even easier to do this thanks to the new Shakeology Boosts.

Here's a fun video about them:

 

There are three boost formulas:

Focused Energy 

 This unique formula is designed to deliver a wholesome boost of energy. The energy comes from 100 mg of natural caffeine from guarana and green tea. This Boost also supports mental clarity, alertness, and focus.

What’s in Focused Energy Boost and what its ingredients can do for you:*

• Green Tea, Matcha Tea, Guarana, Rhodiola, and Asian Ginseng – Help improve alertness and attention.
• American Ginseng, Asian Ginseng, Green Tea, Matcha Tea, Guarana – Help support mental clarity, focus, and clear thinking.
• Proprietary Mushroom Blend (Cordyceps, Reishi, King Trumpet, Lion’s Mane), Ginseng, and Rhodiola – Adaptogens help support the body in times of stress.

As an herbalist I can tell you without even trying it, that this formula will put some fire in your booty for sure! These are some serious adaptogenic herbs they've got mixed together, plus the amazing immune supporting properties of the mushrooms, and your body will be raring and ready to go if you take this.

Why do I need this Boost in addition to Shakeology?

While Shakeology is an incredible daily dose of dense nutrition, there are those days when you simply need a little something extra. So when you’re challenged for energy, or are under the gun and need to be as productive as possible, supercharge yourself with Focused Energy Boost. You can also use this to reduce or replace your daily coffee habit.

Power Greens

Contains veggies like cucumber, kale, and spinach to deliver a full serving of vegetables in each scoop. Plus, this potent Boost supports the body's natural acid/alkaline balance.


Why do I need this Boost in addition to Shakeology?

Even though Shakeology is packed with superfoods, the reality is, you can never get enough greens. Maybe you’re a veggie hater. Maybe you’re on-the-go and the menu options are veggie-challenged. Or maybe you’re a firm believer that more is better. Regardless, the bottom line is, when it comes to greens, the more you eat, the happier your body will be.

What’s in Power Greens Boost and what its ingredients can do for you:*

• Proprietary Phytonutrient Blend (Spinach, Chlorella, Kale, Spirulina) – Contains chlorophyll, iron, protein, and naturally occurring vitamins and minerals. Provides antioxidants, which when part of a healthy diet may help maintain good health.
• Cucumber – Contains potassium, magnesium, vitamin C, vitamin A, and calcium.
• Celery – Contains calcium, vitamin A, vitamins B1 & B2, magnesium, phosphorous, and iron.

Digestive Health 

With a unique blend of 7 grams of both soluble AND insoluble fiber packed into every single scoop, this formula stands apart from typical fiber supplements that contain only soluble fiber. This powerful Boost helps support regularity and digestive health.


Why do I need this Boost in addition to Shakeology?

Depending on your changing lifestyle and specific dietary needs (whether you have digestive issues or if you temporarily clogged your system with junk food), there are those times when your body calls for a little more help in the digestion department. So when you’re experiencing irregularity, bloating, or discomfort, this boost will help with those uncomfortable symptoms while getting you back to feeling like yourself as soon as possible.

Additionally, good fibers feed the good bacteria in your gut, making you even healthier later on.

What’s in Digestive Health Boost and what its ingredients can do for you:*

• Chicory Root and Pea Fiber – Help maintain digestive system health and regularity.
• Insoluble fiber from Chia and Flax Seeds – Good source of insoluble fiber, plus they contribute alpha-linolenic acid (ALA) a plant-based omega-3 fatty acid. ALA helps support cardiovascular health.
• Soluble fiber from Psyllium Husk – As part of a diet low in saturated fat and cholesterol, it may reduce the risk of heart disease.

CLICK HERE TO GET YOUR FOCUSED ENERGY!

CLICK HERE TO GET YOUR POWER GREENS!

CLICK HERE TO GET YOUR DIGESTIVE HEALTH!

I've been adding all three to my smoothies almost every morning so far and I LOVE them! I love how extra thick it gets and I love knowing that I'm getting even more greens on a daily basis. I don't always add the Focused energy, but I do think it's an amazing product, mostly because it includes all of those amazing medicinal mushrooms in it.

I also used the Power Greens to make some Coconut Milk Green Tea Protein Ice-cream...it's amazing and you should probably go try it out.

Get ready to #BoostUp

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7 Healthy (and easy!) Dinner Ideas

Dinner doesn't have to be complicated, it can be as easy as you want it to be while also being healthy.

Here are 7 easy dinner ideas that you can throw together pretty quickly. Try out a few of them, find which one's you like best, then add it to your regular repertoire of dinner meals so you don't have to stress as much about what to serve each night!

Healthy Dinner Ideas: Easy Peasy!

Check out this seven day healthy dinner idea meal plan:

Monday: Quinoa Salad with Salmon:

•        8-ounce Salmon fillet (skin-on)
• Salt & Pepper to taste
• 1 tablespoon olive oil
• 1/2 cup uncooked Quinoa
• 1 cup halved grape tomatoes
• 1 cubed cucumber
• 1/2 cup red onion (optional)
• 1/2 cup chopped basil
• 1/4 cup red wine vinegar
• 1/4 cup extra-virgin olive oil

Cook Quinoa according to box directions. Season salmon, heat a tablespoon of oil over high heat. Cook the salmon skin side down for 2 minutes. Lower heat to medium and cook for 3-4 more minutes until skin is golden. Flip salmon and cook 2 more minutes. Remove salmon from heat, flake apart, and add all ingredients including cooked quinoa to a bowl. Gently stir all ingredients together.

Tuesday: Whole Wheat Spaghetti with Lean Turkey Meat Sauce

• 1 lb. lean turkey
• 1 onion
• 1 tbsp. olive oil
• tsp. garlic powder
• 1 tbsp. Worcestershire sauce
• 1 jar prepared spaghetti sauce
• 1 lb. whole wheat spaghetti noodles

Saute’ onion for five minutes in olive oil, add ingredients through 5, and boil noodles in salted water per box directions. Serve one cup of noodles with one cup of sauce.

Wednesday: Turkey Taco Salad

• 1 lb. lean ground turkey
• 1 package of Lawry’s Taco Seasoning
• 1 tbsp. olive oil
• 1 can vegetarian fat-free refried beans or black beans
• 1 cup low-fat shredded mexican cheese blend
• 1 cup prepared salsa or pico de gallo
• 1/4 cup low-fat sour cream
• 1 bag shredded lettuce (lettuce of your choice)

Sauté turkey in olive oil with seasonings until brown. Heat beans. Assemble with lettuce as the base, top with taco meat, beans, cheese, salsa, and sour cream. Enjoy!

Thursday: Grilled Pork Loin Medallions with Garlic Lemon-Pepper Asparagus

• 1 pound boneless pork loin cut into 1/4 inch medallions
• salt & pepper to taste
• 3 tbsp. olive oil
• 2 garlic cloves
• 1 bunch of asparagus
• 1 tbsp. lemon-pepper seasoning

Cut and season pork. Heat a grill pan with 1 tbsp. olive oil. Add pork to grill pan and grill for 3 minutes on the first side, and 2 minutes on the other side. Add asparagus to a large saute pan with 1 cup of water for 5 minutes. Drain water, add remaining olive oil, and season with minced garlic and lemon-pepper seasonings. Cook about 2 more minutes or until desired level of doneness.

Friday: Grilled Chicken with broccoli and corn

• 1 cup Lawry’s Herb & Garlic 30 minute marinade
• 2 boneless skinless chicken breast
• 1 tbsp. olive oil
• 2 ears of corn
• 2 cups of broccoli

Marinate chicken for 30 minutes. Shuck corn and lightly coat with olive oil then wrap corn in foil. Add marinated chicken to a hot grill along with foil wrapped corn. Grill chicken until a meat thermometer reads 160 degrees. Corn needs about 15 minutes. Steam broccoli for five minutes while allowing the chicken breasts to rest.

Saturday: Summer Spaghetti with Light Caprice Salad

• 1 lb. angel hair or spaghetti (thin spaghetti) noodles
• sliced summer squash
• sliced zucchini
• 2 carrots (shaved or peeled into thin strips)
• 2 cloves minced garlic
• 1 container cherry or grape tomatoes halved
• 1 bunch of basil
• 2 large beefsteak tomatoes
• 1/3 cup low-fat mozzarella cheese
• 1/4 cup balsamic vinegar
• 1/4 cup extra virgin olive oil
• salt & pepper to taste

Boil salted water. Saute ingredients 2-5 in a tbsp. of olive oil for 6 minutes. Add cherry tomatoes and half of the amount of basil for 2 minutes. Add noodles to water, boil no more than 6 minutes. Drain noodles and add to saute pan. Add tbsp. olive oil. Toss to combine.

Cut remaining basil into strips. Slice beefsteak tomatoes, sprinkle with mozzarella cheese and basil strips, drizzle with remaining oil, 1/4 cup of balsamic vinegar, and salt and pepper to taste.

Sunday: Sirloin Steak Kabobs with Grilled Polenta

• 1 lb. boneless sirloin steak cut into cubes
• 1 red bell pepper
• 1 red onion
• 1 zucchini
• 1 squash
• 1 pint cherry tomatoes
• 1/4 cup olive oil
• 18 ounce tube prepared polenta

Cut vegetables (other than tomatoes) and meat into even 1 inch pieces to ensure they cook at the same rate. Prepare kebabs alternating with meat and vegetables. Drizzle with 1/8 cup of olive oil, and season with salt and pepper. Cut polenta into 1/4 inch medallions, drizzle with oil, and season with salt and pepper. Cook polenta and kebabs on a hot grill. Start polenta first, after about 10 minutes add kebabs. Grill about 5 minutes per side.

Having a Beachbody isn’t out of reach this summer! Try these Healthy Dinner Ideas and you will be energized and be able to conquer any fitness routine and make your goals a reality.

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4th of July Red White & Blue Smoothie

Who wouldn't want a smoothie that looks like this!

Now, fair warning on this recipe, it'll take you a little bit of time to assemble, since you're going to be making three different smoothies, but it's worth it in the end.

On that same note, this will make three smoothies! So maybe do this when you have some friends over to help you enjoy them.

I wanted to make something fun and festive for the upcoming 4th of July, and after a quick Google search I came across a couple of recipes for smoothies like this and knew I had to make my own.

Fortunately it's super simple to make and all I had to buy that I didn't already have was the blueberry juice.

Serves: 3 - you make three separate smoothies and then layer them together, so you'll either have leftovers or enough to share :)

Ingredients:

Red Layer:
1 cup frozen strawberries (1 purple container)
4-5 ice cubes
1 scoop/packet strawberry (regular or vegan) Shakeology
water to cover

Blue Layer:
1 cup frozen blueberries (1 purple container)
4-5 cup ice cubes
1 scoop chocolate (regular or vegan) Shakeology1 cup blueberry juice (enough to cover)

White Layer:
1 frozen banana (1 purple container, optional)
3 Tbsp fine flaked coconut (1 orange container)
4-5 ice cubes
1 scoop vanilla (only available in regular) Shakeology. If you are vegan or can't do the whey protein in the regular Shakeology, then you can substitute in a Vanilla Fresh packet from the 3-day refresh, or add in some vanilla extract and coconut milk instead...or yogurt!
water to cover

The ingredients!

Garnish:
Fresh strawberries, blueberries & coconut flakes


Directions:

The 'white' layer

1. Chill your serving glasses in the freezer. Cold glasses will help the layers stay separated better.
2. If you're doing this in your blender then do the layers in the following order to avoid mixing your colors...I've moved to doing all my smoothies in regular mouthed Mason jars because then you can just put the lid on and go...less clean up too. Because of this, I did each layer in a different jar
3. Start with the white layer. Add all the white layer ingredients and blend until frothy and smooth. If you aren't using any protein in this layer it may be a different consistency than the other two layers, and that's ok! 
4. Place it in to the freezer while you do the next two layers.
5. Blend the red layer. Add all the ingredients to your blender, and place the red smoothie into a container and place in freezer until needed.



The 'blue' layer

6. Last, blend up all the blue ingredients.

Assembly:

1. Now you can remove the red and white layers from the freezer, as well as your chilled glasses and begin assembling the smoothies.
2. Place enough red smoothie in each glass to fill 1/3 of the glass.
3. On top of this layer, using a spoon, fill the next 1/3 with the blue layer. Using a spoon helps keep the layer separated.
4. Last, spoon the white layer smoothie into the glass until it is filled to the brim.
5. Garnish: Place a sprinkling of coconut, some blueberry and some strawberry slices in each glass.

Serve with cool straws and enjoy!

The 'blue' layer comes out a little closer to purple, but it's as close as you can get using natural ingredients...and it tastes like a chocolate covered blueberry and is probably the best tasting smoothie I've ever made...it will be happening again for sure!

What a yummy way to celebrate red, white and blue!

My glass hadn't chilled for very long so my layers didn't stay as defined
I was hungry and didn't want to wait :)

It's as delicious as it is pretty!

Recipe adapted from: http://kblog.lunchboxbunch.com/2009/07/red-white-and-blueberry-smoothie.html

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