Nutrition
Maximize Your Potential
Nutrition is a key component in any fitness plan! I believe in eating a variety of clean and colorful foods because that is when I feel my best! When the body is fueled properly, it powers workouts and increases energy. But, it’s important to be balanced and enjoy some good-for-the-soul foods in moderation. Some of my go-to’s are dark chocolate, ice cream, and spoon fulls of peanut butter! Below I have shared some of my favorite recipes.
Banana Pancakes
Quick, easy and delicious! Only 4 ingredients! Paleo compliant!
Ingredients
1 cup mashed banana
5 egg whites**
6 tbsp coconut flour
1/2 cup unsweetened almond milk
1 cup frozen strawberry (optional)
**can substitute with 3 whole eggs
Directions
1. Mix mashed banana, almond milk, and eggs until fully combined and smooth
2. Add coconut flour. Mix until no clumps remain.
3. Chill mixture in fridge for 5 minutes
4. Heat large non-stick skillet over med/low heat. Use 1/4 cup to scoop batter in skillet.
5. GENTLY flip pancakes when edges start to turn golden (about 3 minutes).
6. Mash thawed strawberries to a thick syrup consistency.
7. Top pancakes with strawberries and/or your other favorite toppings.
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Secretly Delicious Carrot Cake
Healthy and tasty alternative to traditional carrot cake. Gluten free, grain free, and zero refined sugar!”
Ingredients
For Cake
3 eggs
1 med/large sweet potato, peeled
3/4 cup coconut flour
3/4 cup tapioca flour
1/2 cup almond flour
1/2 cup pure maple syrup
1/4 cup coconut oil
1 tbsp vanilla
2 tsp cinnamon
1/2 tsp nutmeg
1 tsp ginger
1 tsp sea salt
2 cups grated carrots
1 cup raisins
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For Frosting
1/2 cup butter
1/2 cup coconut oil
1/4 cup pure maple syrup
1 tsp vanilla
1/4 cup tapioca flour
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For Topping
1 cup chopped walnuts
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Directions
1. Preheat oven to 350F and line two round 8in cake pans with parchment.
2. In a food processor or with a grader, mince sweet potato until very fine.
3. Add remaining cake ingredients EXCEPT carrots and raisins. Blend until smooth, stopping to scrape down the sides of the bowl.
4. Fold carrots and raisins into batter. Batter will be thick!
5. Divide batter evenly among cake pans. Bake for about 60min or until a toothpick comes out clean.
6. Chill the cake completely in the fridge.
7. For frosting, use stand mixer or hand mixer to cream the butter, coconut oil, maple syrup and vanilla until LIGHT and FLUFFY, this will take about 3min.
8. Add Tapioca. FULLY combine until mixture is SMOOTH
9. When cake is completely cooled, add frosting between cake layers and along outside.
10. Top with chopped walnuts
11. CHILL the cake before serving and ENJOY!
BananaMuffins
Yummy snack and great on the go! Zero added sugar, but it will satisfy!
Ingredients
4 ripe bananas, mashed
1/4 cup coconut oil, melted
3 medium eggs
2 tbsp stevia
1 tsp vanilla
1/2 cup almond flour
1/2 cup coconut flour
1 tsp baking powder
1 tsp baking soda
1/4 tsp sea salt
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Optional add ins
walnuts
pecans
almonds
chocolate chips
coconut flakes
Directions
1. Preheat oven to 350F and line a muffin tin with paper cups
2. In a large bowl or stand mixer, add mashed bananas, eggs, coconut oil and vanilla. Combine well until mixture is SMOOTH
3. Add almond flour, coconut flour, baking powder, baking soda, and salt. Combine until mixture is SMOOTH.
4. Fold in your favorite add ins (optional). Make sure the batter is well combined.
5. Distribute batter evenly, filling about two-thirds full.
6. Bake for about 25min or until a toothpick comes out clean.
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Best Chocolate Chip Cookies
These are my FAVORITE chocolate chip cookies. They’re a real crowd pleaser, and no one will even know they’re paleo (shhh!)
Ingredients
6tbsp nut butter
1/4 cup coconut oil, softened
1/2 cup coconut sugar
1 egg
1 tsp vanilla
1 cup almond flour
1/4 cup + 1 tbsp coconut flour
1 tsp baking soda
1/4 tsp salt
2/3 cup Chocolate chips (Lily's are my favorite)
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Directions
1. Preheat oven to 350F and line two baking sheets with parchment paper.
2. In a stand mixer or bowl, cream together nut butter, coconut oil, and coconut sugar until LIGHT and FLUFFY.
3. Add in egg and vanilla and mix until combined.
4. Add in the almond flour, coconut flour, baking soda, and salt. Combine and scrape down sides of bowl.
5. Fold in chocolate chips
6. Spoon into equal portions on baking sheet, leaving about 2in between each.
7. Bake for about 12min or until SLIGHTLY golden around the edges.
8. Allow to cool completely on the pan before enjoying.
Healthy Cinnamon Granola
Quick, easy, and customizable! Add it on top of yogurt, oatmeal, or even make a bowl of granola cereal! You won’t be disappointed.
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Ingredients
1 cup raw almonds
1 cup raw cashews
1 cup raw pecans
1 cup raw walnuts
1 cup raw pumpkin seeds
1/3 cup coconut oil
2 tbsp honey
1/2 cup pure maple syrup
2 tsp vanilla
1.5 tsp cinnamon
2 tbsp coconut flour
1 tsp sea salt
optional add ins:
unsweetened cocoa powder
coconut flakes
chia seeds
spices (nutmeg, allspice, ginger, cloves)
dried fruit (raisins, craisins, dates)
flaxseed
collagen protein powder
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Directions
1. Preheat oven to 350F and line two baking sheets with parchment paper
2. In a large bowl, melt together coconut oil, honey, and maple syrup. Add in vanilla and cinnamon.
3. Roughly chop almonds, cashews, pecans, walnuts, and pumpkins seeds.
4. Add nuts to coconut oil mixture. Stir until nuts are evenly coated.
5. Add coconut flour and stir until evenly coated.
6. Spread nut mixture out evenly between the two baking sheets. Mixtures should be in a thin layer. Sprinkle with sea salt.
7. Bake for about 20-25 minutes or until golden brown.
8. Allow to cool completely on baking sheet.
9. Store in an air tight container at room temperature.
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Walnut Sea Salt Brownies
These brownies are sweet, salty, and crunchy! With only clean ingredients, you can indulge and feel good about it!
Ingredients
2 Lindt 95% dark chocolate bar (2.8oz each)
1/4 cup coconut oil
1/3 cup coconut sugar
2 tbsp honey
2 large eggs
3/4 cup almond flour
1/4 cup tapioca flour
3/4 cup chopped walnut
1 tsp Himalayan sea salt
Directions
1. Preheat oven to 350F and line an 8x8 pan with parchment paper.
2. Add the chocolate and coconut oil in a large microwave safe bowl. Microwave in 30sec increments, stopping to stir mixture after each 30sec. Continue until smooth and fully melted.
3. Add in coconut sugar and honey. Whisk until fully combined. Let mixture cool for 5min.
4. Add in eggs one at a time. Whisk until smooth.
5. Add in almond flour and tapioca flour. Whisk until smooth.
6. Fold in 1/2 cup of chopped walnuts.
7. Spread batter into prepared pan. Top with remaining walnuts and sea salt.
8. Bake at 350F for 20-25min.
Super Fruit Chia Seed Jam
Quick and customizable! Add it on top of toast, waffles, pancakes, or oats! This superfood jam will be an instant favorite!
Ingredients
3 cups frozen berries
1 tbsp lemon juice
2 tbsp honey
2 tbsp chia seed
Directions
1. Add all ingredients to a large sauce pan.
2. Cook over medium heat until mixture starts to simmer. Stir until fully combined.
3. Reduce to low heat until the mixture thickens.
4. Remove from heat. Store in a mason jar or other air tight container in the fridge for up to a month.
Chia Seed Pudding
Packed with protein and healthy fats, this recipe is sure to fuel any workout!
Ingredients
1.5 cups almond milk
3 tbsp chia seed
1 scoop flavored protein powder
1 tbsp honey
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optional add ins
nuts
fruit
granola
Directions
1. Combine almond milk, chia seed, protein powder and honey in a mason jar.
2. Shake jar vigorously to fully combine all ingredients
3. Chill for at least 5 hours or overnight. This allows the chia seed to become a pudding texture.
4. Top with your favorite add ins prior to eating.