High-Protein Blueberry Chocolate Chip Oatmeal Bars

WHAT’S INSIDE:

• Greek yogurt - to make these bars higher in protein, we’re using Greek yogurt in place of what would typically be sour cream or milk. Greek yogurt lends a creamy richness, and a subtle tang, to these bars while bumping up the protein content!

• almond butter - don’t get me wrong, I love traditional butter, but we’re replacing it with almond butter in this recipe to aid in that higher protein content! opt for the creamiest, smoothest almond butter you can find with no added sweeteners or oils.

• maple syrup - because who doesn’t love a little maple flavor? maple syrup is my favorite minimally processed sweetener because of the distinct flavor and the thin texture makes it easy to work with. always look for pure maple syrup!

• old-fashioned rolled oats - you might be surprised to hear that oats are pretty high in protein! for a grain, that is. just 1/2 cup gives you 5g of protein along with 4g of fiber! I love the texture of old-fashioned rolled oats - they are the heartiest (behind steel-cut) and absorb liquid well, making them great for healthier baking.

• almond flour - I’ve slowly developed a love for almond flour over the years. there are certain recipes it’s perfect for, and certain recipes it should stay far away from. this recipe is the former - almond flour keeps these bars lower in carbohydrates, making them great for a mid-day pick-me-up with no sugar crash to follow.

• blueberries - the best and most beautiful berry! it pairs perfectly with the maple-almond flavors and little bursts of chocolate in these bars.

• dark chocolate chips - essential.

RECIPE

½ cup plain 0% greek yogurt 
½ cup natural almond butter 
⅓ cup pure maple syrup
2 eggs 
1 tsp vanilla extract 
1 ½ cups old-fashioned rolled oats
⅔ cup almond flour 
1 tsp baking soda 
¾ tsp salt 
½ tsp ground cinnamon
¼ tsp ground ginger
Pinch of nutmeg 
½ cup frozen blueberries
⅓ cup dark chocolate chips

1. Preheat the oven to 350F and line an 8x8 baking dish with parchment paper. 

2. In a small bowl, whisk together the yogurt, almond butter, maple syrup, eggs, and vanilla extract. 

3. In a large bowl, stir together the oats, almond flour, baking soda, salt, and spices. Sprinkle a pinch of almond flour over the blueberries and stir to coat - this helps the blueberries stay suspended in the batter instead of sinking to the bottom of the dish while baking. Add the blueberries and chocolate chips and stir until just combined. 

4. Transfer the batter to the baking dish and spread into an even layer. Bake for 26-28 minutes, or until the edges are just golden and a toothpick poked through the center comes out mostly clean. 

5. Cool for 30 minutes before slicing into 16 bars (4x4). Enjoy! 

6. Store leftovers in an airtight container in the fridge for up to 10 days, or in the freezer for up to 1 month. At room temperature, they will stay good for up to 3 days. 

Brown Butter Oatmeal Banana Bread Breakfast Cookies

WHAT’S INSIDE:

• banana - extra ripe bananas give so much to these delicious cookies: sweetness, texture, potassium, and a little fiber. make sure the bananas you use have tons of brown spots on them and are soft to the touch!

• maple syrup - I oped for maple syrup here for a minimally processed sugar with rich maple flavor, but honey works, too. we’re keeping the sugar to a minimum in this recipe to bring out the beautiful flavors of all the other ingredients, and to keep the carbohydrate and sugar content low.

• butter - butter! I’m a big fan, especially when it’s browned. browned butter gives an incredible warm, rich, nutty flavor to these cookies. the browned butter is really the main character here, but you can sub coconut oil or nut butter if needed.

• rolled oats - because oatmeal cookies are better than oatmeal-less cookies. no questions asked. oats are a great minimally processed source of fiber, B vitamins, and protein (yes, really!).

• whole-wheat pastry flour - I used this because it was what I had on hand. it’s half whole-wheat flour, half all-purpose flour. feel free to sub 100% of one or the other, just keep an eye on the texture of the finished dough. if you’re going 100% whole-wheat, you may need less flour. if you’re going 100% all-purpose, you may need a bit more.

• chia seeds - rich in omega-3 fatty acids, antioxidants, fiber, magnesium, B vitamins, and more, these little seeds pack a punch! I love them in this recipe because they add a little crunch, and help to hold the cookie together.

• dates - the raisin’s hotter, healthier twin sister. kidding, mostly. but seriously dates are SO GOOD. they’re ugly, I know, but they’re soft and sweet and caramelly, and packed with fiber, potassium, iron, and more!

• chocolate chips - no explanation or justification needed.

RECIPE:

2 extra ripe bananas, mashed
1 extra large egg
½ cup butter
¼ cup maple syrup or honey 
1 tsp vanilla extract 
1 ½ cup rolled oats 
1 cup whole-wheat pastry flour 
3 tbsp chia seeds 
½ tsp baking soda 
½ tsp salt 
½ tsp cinnamon
Pinch of ginger
4 medjool dates, pitted, finely chopped 
½ cup dark chocolate chips 

1. Start by browning the butter. In a small saucepan over medium-low heat, melt the butter and stir gently. Keep an eye on it, as this process can happen quickly. You’ll notice the butter start to foam, and turn from a pale yellow, to golden, to amber. Stir consistently to pick up the brown bits from the bottom of the pan. Once the majority of the butter is an amber color, immediately turn off the heat and pour the butter into a bowl and cool completely. 

2. In a large mixing bowl, combine the mashed bananas with the egg, maple syrup, and vanilla extract. Add the cooled butter and mix until combined. Set aside. 

3. In a separate bowl, stir together the dry ingredients: the oats, flour, baking soda, salt, and spices. Next, add the chopped dates and stir to coat in the dry ingredients (essential to prevent sticking). 

4. Fold the dry ingredients to the wet in two batches. Add the chocolate chips and stir until just combined. Cover and refrigerate for at least 30 minutes. 

5. When ready to bake, preheat the oven to 350F and line a baking sheet with parchment paper. Use a small cookie scooper to scoop the dough onto the sheet, 10-12 per batch. Bake for 11-13 minutes and cool completely before removing from the sheet. They will continue to bake on the sheet after being removed from the oven, so they need to stay for a few extra minutes. 

6. While they cool, place a few extra chocolate chips on top of each cookie, if desired! 

7. Enjoy! Store leftovers in an airtight container in the fridge for up to 10 days. If you keep them at room temp, they will only last for up to a few days.

Healthier Classic Apple-Crisp (and you'd never know!)

WHAT’S INSIDE:

• apples (duh) - the apples are THE star of the show here, so pick high-quality apples. hunt them down at your local farmers’ market or apple orchard if you have to!

• oats - oats contribute to the “crisp” of an apple crisp. bonus: they’re high in fiber and protein! make sure to pick old-fashioned rolled oats, not quick-cooking oats.

• brown sugar - what makes brown sugar so special and arguably irreplaceable is the presence of molasses - this brings a deep, rich flavor and a little extra moisture to the crisp. it’s perfect!

• pumpkin pie spice - I mean… is there any other spice used more in the fall months? pumpkin pie spice makes elevating the flavor of fall goodies so simple.

RECIPE

For the topping:
½ cup rolled oats (not steel-cut)
¼ cup flour (oat, whole-wheat, or white will work)
¼ cup cold butter, cut into very small cubes
2 tbsp brown sugar
½ teaspoon pumpkin pie spice
Pinch of salt
¼ cup chopped nuts, optional

For the apples:
3 medium-large honeycrisp apples
2 tbsp brown sugar
1 tsp pumpkin pie spice
Juice from ½ lemon
Pinch of salt

1. Preheat the oven to 350F and lightly grease an 8x8 baking dish with oil or butter.

2. Cut the apples into thin slices, removing the core. Then dice into small cubes and toss into a large mixing bowl with the brown sugar, spices, and lemon juice. Mix well and then set aside for 5-10 minutes.

3. In a smaller bowl, stir together the rolled oats, flour, brown sugar, spices, and salt (and nuts, if using). Next, add the small cubes of butter and work the butter into the dry ingredients using your hands until the pieces are about pea-sized and well-coated in the dry ingredients.

4. Dump the apples into the baking dish and spread into an even layer, making sure as little of the dish shows through. Finally, sprinkle the crumble topping over the apples in an even layer.

5. Bake for 45-55 minutes, or until the apples are very tender and the crumble has a golden color to it. Let sit to cool for at least 10 minutes before serving.

6. Serve immediately with ice cream as a dessert, yogurt for breakfast, or on its own!

7. Store leftovers in an airtight container in the fridge for up to 7 days.

Easy Meal-Prep Breakfast Sandwiches

WHAT’S INSIDE:

• pasture-raised eggs - pasture-raised chickens are free to roam and feed on healthy land, and can lay eggs that are higher in omega-3 fatty acids and other nutrients than non-pasture-raised chickens. we’re using the WHOLE egg because yolks are loaded with high-quality protein, omega-3’s, choline, vitamin D, and cholesterol.

• Greek yogurt - adding protein, calcium, and vitamin D to boost the nutrient-density. the creamy tangy yogurt also helps to bulk up the egg mixture without adding much fat and calories.

• cheddar cheese - because good sharp cheddar cheese takes eggs for breakfast to a whole ‘nother level. in my opinion, an egg sandwich is incomplete without cheddar. use any kind of cheese you like, though.

• bacon - BACON. I’m actually not cray about bacon (too salty), but I do enjoy it occasionally and it’s really good on these sandwiches. center-cut bacon tends to be lower in fat, so when I buy bacon, I buy that!

• bagels // english muffins - take your carb pick! bagels tend to come loaded with a hefty handful of carbs, so be smart about that if a bagel is your preference. english muffins make for a bit of a lighter sandwich.

RECIPE

12 pasture-raised eggs
⅓ cup low-fat Greek yogurt
2 oz sharp cheddar cheese, shredded
Salt and pepper, to taste
Spinach
Whipped cream cheese
Turkey bacon (or regular center-cut), optional
9 bagels or english muffins

1. Preheat the oven to 400F and lightly grease a 9x9 baking pan with cooking oil.

2. In a large mixing bowl, whisk the eggs and sour cream until smooth, then add the shredded cheese and mix again. Season with salt and pepper. Pour the egg mixture into the 9x9 baking pan, and bake at 400F for about 18-20 minutes, or until the center is just set and the edges are barely golden brown.

3. While the eggs bake, prepare the bacon. Lay 9 slices of bacon, if using, on a rimmed baking sheet with about 1 inch between each slice. Bake for about 12 minutes, or until your desired done-ness. Transfer to a paper towel to drain some of the grease.

4. As the egg bake cools, toast the bagels/english muffins in the oven or toaster to your desired done-ness. Spread one tablespoon of whipped cream cheese on each half, followed by a small handful of spinach on just one half. Tear each slice of bacon in half, and lay both halves on top of the spinach stack.

5. Slice the egg bake into 9 squares. Use a spatula to pull them out of the pan and place them on top of the bacon. Finally, close each sandwich with its matching half.

6. Wrap each sandwich tightly in plastic wrap and refrigerate for up to 5 days, or freeze for up to 3 months.

7. When ready to serve, simply unwrap and re-heat the sandwich in a toaster oven or microwave until warm. Enjoy!

Pumpkin Chocolate Chip Muffins (blender recipe!)

WHAT’S INSIDE:

• pumpkin puree - the main character! pumpkin is a great addition to baked goods to boost the nutrient content and flavor with minimal calories. it’s rich in vitamins A, K, and E, as well as magnesium, phosphorous, zinc, and fiber. make sure to purchase the unsweetened version!

• rolled oats - used as a flour substitute to make this recipe easily gluten-free. who doesn’t have oats on hand at all times?? plus, oats are a nutrient-dense carb source - rich in fiber, protein, and B vitamins.

• Greek yogurt - adds a little tang, and a rich creamy binding agent with tons of protein, calcium, and vitamin D. Greek yogurt is used as a replacement for what would otherwise be sour cream or whole milk.

• honey / coconut sugar - to sweeten and add a touch of moisture, we use honey and coconut sugar instead of granulated sugar. at the end of the day, sugar is sugar - yes - but these sources can be less highly processed (meaning they maintain a few more important nutrients) and yield a deeper, more caramelized flavor to the recipe.

• butter - a classic. we use butter in this recipe because it lends such a distinct flavor - one of my favorites, actually. it can easily be swapped for coconut oil, though, if needed.

RECIPE:

2 cups old-fashioned rolled oats
1 ½ teaspoons baking powder
½ teaspoon baking soda
1 teaspoon pumpkin pie spice
Extra dash of cinnamon
½ teaspoon sea salt
2 eggs
1 cup pumpkin puree (not pumpkin pie filling)
⅔ cup plain Greek yogurt
¼ cup coconut sugar
1 tablespoon honey
2 tablespoons melted butter
1 cup dark chocolate chips

1. Preheat the oven to 425F and line a muffin tin with parchment cups.

2. Add the oats to a high-powered blender and pulse until finely ground into the texture of flour (or as fine as you can make it).

3. Next, add the baking powder, baking soda, pumpkin pie spice, cinnamon and salt and pulse again a few times to mix.

4. Finally, add the eggs, yogurt, coconut sugar, honey, and melted butter to the blender and blend on high until smooth and no clumps of flour remain. You may need to use a rubber spatula to periodically scrape down the sides of the blender.

5. Remove the blade (if possible) and stir in the chocolate chips. If you cannot remove the blade, pour the chocolate chips into the blender and pulse just a couple times to incorporate.

6. Pour the batter into the muffin tin, dividing it evenly amongst all 12 cups.

7. Bake at 425F for 8 minutes, then reduce the temperature to 350F and continue baking for another 8 minutes, or until the edges are golden brown and a toothpick poked through the center comes out almost completely clean.

8. Remove from the oven and cool on the counter for at least 30 minutes. Enjoy immediately, and store leftovers in an airtight container in the fridge for up to 2 weeks. Simply gently reheat when ready to enjoy.

Meal-Prep Breakfast Burritos (freezer-friendly!)

WHAT’S INSIDE:

• eggs - one of the highest quality sources, eggs can definitely be deemed a “superfood”, if that’s your thing. they’re full of high-quality protein, healthy omega-3 fats (if you buy organic + pasture-raised), choline, and more.

• cottage cheese - if you’ve never scrambled your eggs with cottage cheese, NOW is the time! they turn out so fluffy and smooth, and are packed with a whopping 15 more grams of high-quality protein!

• cheddar cheese - well, of course. is a breakfast burrito complete without at least a little bit of cheese? pick any kind you like, but I love sharp cheddar.

• spinach / peppers / onions - fiber and flavor! adding low-starch vegetables to breakfast is a great way to boost fiber intake right away. quickly saute these for a juicy crunch and a bit of sweetness!

• tortillas - pick your favorite! any tortilla large enough to wrap will work here. my favorite is the Siete Grain-Free Burrito Size Tortilla, but feel free to use any tortilla you like.

RECIPE:

8 large eggs
2/3 cup low-fat cottage cheese
1/4 cup shredded cheddar cheese
2-3 cups of spinach
2 bell peppers, thinly sliced lengthwise
1/2 yellow onion, thinly sliced
1 whole avocado, thinly sliced
Salt and pepper, to taste
4 burrito-size flour tortillas (I love Siete Grain-Free Burrito Size Tortillas)
For serving (optional):
Salsa
Sour cream or Greek yogurt
Hot sauce

1. Heat a large nonstick skillet over medium heat, add about 1/2 tablespoon oil and swirl to coat.

2. Add the sliced peppers and onions, season with salt and pepper, and saute until just charred on the edges. Reduce the heat to low and stir in the spinach until wilted. Transfer to a plate to cool.

3. Whisk the eggs egg whites, and about 1/2 of the shredded cheese until combined, and season with salt and pepper. Add just a dash more oil to the skillet and swirl. Pour in the whisked eggs and use a rubber spatula to gently scramble the eggs as they cook. Once cooked, transfer to a plate to cool.

4. Assemble the burritos. Lay 4 tortillas flat on your counter top and sprinkle a handful of the remaining shredded cheese onto the center of each tortilla, slightly offset to one side. Next, add the scrambled eggs, followed by the veggies, and finally, the avocado slices.

5. Fold the shorter side over the filling, then fold sides over the top and roll tightly into a burrito.

6. Heat the skillet once again over medium heat and add the burritos seam side down into the skillet. Cook for about 2 minutes, then flip and cook for another 2 minutes.

7. Remove from the skillet and wrap tightly in plastic wrap, then store in the fridge or freezer until ready to eat. Reheat in the microwave or toaster oven until desired temperature is reached. Enjoy!

Salted Chocolate Protein Shake

WHAT’S INSIDE:

• frozen banana - helps to thicken the smoothie and adds a few carbs for enhanced recovery and glycogen replenishment.

• Fage 2% Greek yogurt (plain) - helps to thicken the smoothie and adds protein and calcium for enhanced recovery and muscle repair.

• Dymatize Iso100 Gourmet Chocolate - high-quality protein supplement with essential amino acids for optimal muscle tissue repair, and incredible flavor!

• Vital Proteins Collagen Peptides - collagen peptides are the backbone of healthy, youthful skin, hair, and nails. they help bump up the high-quality protein content, too!

• LMNT Chocolate Salt electrolyte mix - electrolytes are so important after a workout, especially a sweaty one! sodium, potassium, and magnesium play a crucial role in muscle contraction and relaxation, fluid balance, heart function, and so much more. replenish with these delicious electrolyte drink mixes!

RECIPE:

1 frozen banana
80-100g Fage 2% plain Greek yogurt
1 scoop Dymatize Iso100 Gourmet Chocolate whey protein
1 scoop VItal Proteins Collagen Peptides
1 LMNT Chocolate Salt electrolyte drink mix
4oz cold water
2 handfuls of ice
1 handful of Purely Elizabeth Chocolate Sea Salt granola (optional)

1. Add all ingredients to a high-powered blender. Blend, stopping to scrape down the sides as needed. And enjoy!

Healthier Classic Egg Bake (seriously, so good!)

There’s nothing like a homemade egg-bake. This Healthier Classic Egg Bake uses organic pasture-raised eggs to bump up the nutrient density! Your crowd will love this recipe for holidays and special occasions, or a weekly meal-prep staple.

WHAT’S INSIDE:

• organic pasture-raised eggs: I buy a dozen local organic pasture-raised eggs from my Whole Foods market - here’s why. research shows pasture-raised hens produce eggs with more omega-3 fats, vitamin D, vitamin E, and beta-carotene than even free-range or cage-free eggs!

• full-fat Greek yogurt: yes, full-fat! emerging research shows an inverse relationship (1) or no association (2) between full-fat dairy consumption and metabolic diseases or cardiovascular disease. additionally, plain full-fat dairy products typically have no added sugars or sugar alcohols, while the low- or reduced-fat counterparts do. fat = flavor, so use it!

• cheddar cheese: is it really an egg bake without cheddar cheese? my favorite is Tillamook Extra Sharp Cheddar, or a local sharp cheddar if I can find one. whatever you do, just don’t buy it already shredded. take a few extra minutes (and upper body exercises) to shred your own and you will thank me for it!

• peppers, shallot, garlic: more flavor and a few veggies!

• chicken or turkey sausage: an essential egg-bake component, sausage adds a smokey, umami flavor and a meaty richness. look for a brand that doesn’t use meats from animals fed antibiotics, nitrates or nitrites, or sugar in the sausage.

RECIPE

12 organic pasture-raised eggs
About 1 cup cooked chicken or turkey sausage
½ cup full-fat Greek yogurt (plain)
½ cup shredded cheddar cheese
1 red bell pepper, diced
1 medium shallot, diced
2-3 garlic cloves, minced
Salt and pepper, to taste
For serving (optional):
Salsa
Extra cheddar cheese
Avocado
Sliced green onion
Hot sauce

1. Preheat the oven to 350F and lightly grease an 8x8 baking pan with oil.

2. To the baking pan, add the diced bell pepper, shallot, and minced garlic. Toss to coat lightly in the oil and bake for about 8 minutes, or until the shallot appears opaque and the garlic is fragrant. Remove from the oven and temporarily set aside.

3. In a large mixing bowl, whisk together the eggs and Greek yogurt until smooth. Small bubbles should appear at the surface and the mixture should look completely homogenous.

4. Next, stir in the shredded cheese and sausage, and season with salt and pepper.

5. Carefully pour the egg mixture into the baking pan and stir gently to pick up the bell pepper, shallot, and garlic from the bottom and incorporate.

6. Bake for about 26-28 minutes, or until the edges are golden brown and the center is set (it doesn’t wiggle when you gently shake the pan).

7. Remove from the oven and cool completely before slicing. Serve with desired additions and enjoy!

8. Store leftovers in an airtight container in the fridge for up to 4 days, or in the freezer for up to 2 months.

References:

1. https://pubmed.ncbi.nlm.nih.gov/26511614/

2. https://academic.oup.com/advances/article/10/5/917S/5569504?login=false