Peanut Butter Oatmeal Chocolate Chip Cookies (GF, DF)

These Peanut Butter Oatmeal Chocolate Chip Cookies are soft on the inside and crispy on the outside - just what you need when you’re looking for that classic, nostalgic cookie recipe. Made gluten- and dairy-free, with a significant source of high-quality protein!

WHAT’S INSIDE:

• coconut oil: replaces butter (as seen in a more traditional cookie recipe) to make this recipe dairy-free. provides healthy saturated fats and a rich, buttery flavor and texture!

• natural creamy peanut butter: because the only way to make oatmeal chocolate chip cookies any better is to swirl in some satisfying peanut butter. make sure to opt for the natural version with ONLY peanuts and salt!

• coconut sugar: replaces brown sugar (as seen in a more traditional cookie recipe) to add a deep, caramelly flavor and perfect crispy-exterior, soft-interior texture.

• collagen peptides: protein-rich cookies that actually taste GOOD! you’ll never know there’s a whopping 20 grams of high-quality collagen protein in this recipe.

• almond flour: going grain-free in this recipe and using almond flour as our base to reduce the carbohydrate content and add a significant source of healthy mono- and poly-unsaturated fats.

• Hu Kitchen Dark Chocolate Baking Gems: simply the BEST dark chocolate chunks.

RECIPE

1 egg 
3 tbsp melted coconut oil
⅓ cup natural creamy peanut butter 
⅓ cup coconut sugar 
1 tbsp maple syrup 
1 tsp vanilla extract 
1 cup oats 
¼ cup almond flour 
¼ cup collagen peptides 
½ tsp baking soda 
½ tsp salt 
Pinch of cinnamon 
½ cup Hu Kitchen Dark Chocolate Gems

1. Preheat the oven to 350F and line a baking sheet with parchment paper or a silicon baking mat. 

2. In a small bowl, whisk together the melted coconut oil, peanut butter, coconut sugar, and maple syrup until smooth. Add the egg and vanilla extract and whisk again. 

3. In a separate bowl, stir together the oats, almond flour, collagen peptides, baking soda, salt, and cinnamon. Add the wet ingredients to the dry and stir until well combined. 

4. Mix in the chocolate chips, reserving a handful for garnish at the end. 

5. Use a cookie scooper to scoop the dough onto the baking sheet. The dough should yield about 14-15 cookies. 

6. Bake for 10-11 minutes, or until golden brown around the edges. Cool for 5 minutes on the baking sheet before serving. 

7. Serve and enjoy! Store leftovers in an airtight container for up to 7 days.

Spaghetti Squash with Red Meat Sauce (my favorite winter meal!)

This Spaghetti Squash with Red Meat Sauce is my favorite winter meal! There’s nothing more comforting than a rich, meaty red sauce. Let’s lighten it up a bit and make it a healthy winter staple!

WHAT’S INSIDE:

• grass-fed ground beef: rich in omega-3 fatty acids, high-quality protein, iron, and creatine, grass-fed ground beef is one of the 3 main flavor components of this meal. invest in GOOD ground beef - it’s worth it! my go-to ground beef sources are Butcher Box and Niman Ranch (found at Whole Foods).

• red sauce: another main flavor component, red sauce contributes a bold acidity and slightly sweet silky richness to the dish. my favorite jarred pasta sauce EVER is Rao’s - any variety, as long as it’s red sauce. the ingredient list is limited to simple, flavorful, high-quality ingredients - nothing unusual or unnecessary.

• dry red wine: red wine deepens the richness of the sauce, and takes the color to a whole new level of gorgeous red. don’t leave this out! if you’re like me, you’ll pour yourself a glass while you cook :)

• spaghetti squash: for anyone who wants to enjoy a pasta-like meal without the uncomfortable heaviness of traditional pasta, let me introduce you to spaghetti squash! full of fiber and low in carbs, this veg is the perfect substitute to satisfy those pasta cravings.

• fresh grated cheese: stop buying pre-grated cheese, please. grate some part-skim mozzarella and a little salty parm for sprinkling over your red sauce. it’s delicious.

RECIPE:

2 lbs lean grass-fed ground beef (preferable 85-90% lean) 
1 tbsp avocado oil 
Salt and pepper
1 24-oz jar of pasta sauce (Rao’s is my favorite) 
3 garlic cloves, minced 
½ cup dry red wine 
1 large spaghetti squash, cut in half and cleaned 
Grated mozzarella and parmesan for topping

1. Preheat the oven to 420F and place the squash halves face down on a rimmed baking sheet. Pour about ¼” of water onto the baking sheet to help the squash steam in the oven. Bake for about 35-40 minutes. 

2. While the squash bakes, make the sauce. Heat 1 tbsp. avocado oil in a large nonstick skillet over medium heat and add the ground beef, breaking it up into small pieces. 

3. Once the meat has browned, add the minced garlic and cook for 1 more minute. Then, pour in the entire jar of pasta sauce and stir. Simmer for about 4 minutes. 

4. Pour in the wine and stir again. Simmer for anywhere from 10-20 minutes until the sauce has reduced and thickened. Taste and adjust seasoning to your liking as you go. 

5. Remove the squash from the oven and cool slightly before handling. Use a fork to pull the flesh away from the sides of the squash to make the “spaghetti”. 

6. Plate the squash with the sauce on top, and garnish with a sprinkle of grated cheese and additional salt and pepper, if desired. 

7. Serve immediately 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

Triple Chocolate + Peanut Butter Bites (super simple + high-protein!)

There are no rules against turning a protein bar into a dessert, right? These Triple Chocolate + Peanut Butter Bites will shock everyone - they’re so delicious and indulgent, AND packed with protein, free of refined sugars and additives, and filled with wholesome, nourishing ingredients!

WHAT’S INSIDE:

• GoMacro Bars - read all about why I love these here! Make sure to use the code “HALEYHANSENFITNESS” at checkout for 25% off your oder!

• dark chocolate - just to make these feel a bit extra and indulgent :) go for a high-quality dark chocolate here, like these Hu Kitchen Dark Chocolate Gems!

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RECIPE

4-5 GoMacro Smooth Sanctuary bars (of your favorite flavor)
¼ cup dark chocolate chunks (Hu Kitchen is my fav)
½ teaspoon unrefined coconut oil
Sea salt, for garnish

1. Cut the GoMacro bars in thirds and refrigerate on a plate lined with parchment paper. This will help the chocolate to set faster!

2. In a small microwave-safe bowl, melt the chocolate and coconut oil in 20-second increments until smooth.

3. Drizzle the melted chocolate over the bars (in any pattern you like) and then refrigerate for 8-10 minutes, or until the chocolate is almost set.

4. Garnish with a tiny sprinkle of salt, and enjoy!

Creamy Pumpkin Mac & Cheese (high-protein!)

This Creamy Pumpkin Mac & Cheese is THE Fall comfort food you will fall in love with this season. This healthier take on a classic will be a staple this season!

WHAT’S INSIDE:

• chickpea pasta - Banza pasta is my go-to when I’m craving this carb indulgence. Banza makes their delicious pasta varieties from protein- and fiber-rich chickpeas, and you would never know. chickpeas, as opposed to traditional refined white flour, yield a pasta with far more protein and fiber per serving than the regular stuff, which helps to slow the body’s absorption of the sugar, keep you full and satisfied for longer, and provide vitamins and minerals like iron, vitamin B6, magnesium, and potassium,

• full-fat Greek yogurt - yes, FULL FAT. for as long as most of us can remember, low-fat dairy has been given the healthy halo, but recent research is suggesting that full-fat dairy may actually be the healthiest option when it comes to dairy (1). in this recipe specifically, the Greek yogurt takes the place of heavy cream or whole milk (which would be used in traditional recipes) to provide additional protein, calcium, vitamin D, and probiotics, as well as a beautiful creamy richness. here’s my favorite!

• sharp cheddar cheese (grass-fed, preferably) - of course. this is an essential component of mac and cheese. go for good quality, grass-fed (if possible) sharp cheddar cheese here. you won’t regret it!

• pumpkin puree - last but not least! the pumpkin puree (NOT pumpkin pie filling) adds another layer of beautiful creamy richness, alongside the savory-sweet flavor of the pumpkin itself. trust me, pumpkin + mac & cheese sounded so odd to me at first, but after the first bite, it all made sense.

RECIPE

8 ounces Banza chickpea pasta shells
1 cup shredded sharp cheddar cheese
1 cup shredded monterey jack cheese
⅔ cup pumpkin puree
½ cup low-sodium chicken broth 
½ cup low-fat Greek yogurt 
⅓ cup reserved pasta water 
1 tbsp grass-fedbutter
 2-3 garlic cloves, minced 
1 shallot, finely diced 
1 tsp chili powder 
1 tsp paprika 
Salt and pepper, to taste

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

1. Start by cooking the pasta. Bring a large pot of salted water to a boil and cook the pasta for about 8 minutes. Drain, rinse, and set aside to cool. 

2. Melt the tablespoon of butter in the large pot and add the minced garlic and diced shallot. Cook for about 3 minutes over low heat, or until translucent and fragrant. 

3. Stir in the pumpkin puree, chicken broth, and Greek yogurt. Whisk until smooth. Pour in the reserved pasta water and 1 ½ cups shredded cheese, and the spices. Stir constantly until the cheese melts. 

4. Add the pasta and stir to coat well. 

5. Transfer to the baking dish and top with the remaining cheese. Bake for about 25 minutes, or until the cheese is fully melted with a lightly golden crust around the edges of the dish. 

6. Remove from the oven and cool for about 5 minutes before serving. Cut into 4-6 portion sizes and serve immediately. 

7. Store leftovers in an airtight container in the fridge for up to 5 days.

Resources:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6743821/

Garlic Parmesan Roasted Fall Vegetables

The perfect side dish - easy, healthy, seasonal, and so tasty! These Garlic Parmesan Roasted Fall Vegetables can be part of your weekly meal prep, or brought along to holiday gatherings. Everyone will love them!

WHAT’S INSIDE:

• butternut squash - high in vitamins A and C, magnesium, and potassium; flavor peaks in the Fall months; significant source of fiber and slow-digesting carbohydrates. feel free to sub for sweet potatoes!

• broccoli - high in vitamins C and K, folate, potassium, manganese, and iron; non-starchy (low-carb) vegetable; cruciferous vegetable, may have cancer prevention benefits (1)

• garlic powder and paprika - spices to add flavor

• grated parmesan cheese - balances the sweetness of the butternut squash by adding a salty, cheesy flavor punch

RECIPE

1 large butternut squash (about 2 lbs whole)
1 lb brussels sprouts 
1 tbsp olive oil 
1 teaspoon garlic powder 
¼ cup grated parmesan 
Salt and pepper, to taste

1. Preheat the oven to 425F and lightly grease a large rimmed baking sheet with a touch of oil. 

2. Peel the butternut squash and chop into 1” cubes. Cut the broccoli into similar size florets. Toss in a bowl with the avocado oil, garlic powder, and salt and pepper. 

3. Transfer to the baking sheet and roast for about 35-40 minutes, or until the squash is tender. 
   If you want it crispy, broil on high for the last 2-3 minutes, or until desired crispy-ness is reached. Remove from the oven and cool for about a minute. 

4. Transfer back to the mixing bowl and toss with the grated parmesan. Season with extra salt and pepper, if desired, and serve immediately! 

5. Store leftovers in an airtight container for up to 5 days.

References

1. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet

Chocolate-Covered Stuffed Dates (aka the only sweet treat you need)

I’m not kidding when I say that you will never need another sweet treat. This recipe hits every single base - sweet, salty, creamy, crunchy AND healthy without tasting like it (in the bad way).

WHAT’S INSIDE:

• dates - great source of fiber and unrefined sugar (sweetness); high in potassium, magnesium, and vitamin B6; high in antioxidants (flavonoids, carotenoids, phenolic acids)

• OatHaus Pumpkin Spice Granola Butter - very similar to nut butter, but made with oats instead of nuts! I’ve recently learned that my body has a hard digesting nut butters (especially peanut, sadly), so OatHaus granola butters have been a blessing. pumpkin spice felt so right this time of year!

• Hu Kitchen Simple Snacking Gems, dark chocolate - the BEST and highest quality dark chocolate there is. it has truly become my favorite!

• coconut oil - added to the dark chocolate for a thinner consistency

• pecans or walnuts - added for a little crunch!

RECIPE

10-12 organic Medjool dates 
OatHaus Pumpkin Spice Granola Butter (OR your favorite nut butter - make sure it’s just nuts and salt on the ingredients list)
¼ cup Hu Kitchen Simple Snacking Gems, dark chocolate 
¼ teaspoon coconut oil 
10-12 raw pecans or walnuts 

1. Slice the dates in half on one side only and carefully remove the pits. 

2. Place about one teaspoon of granola butter or nut butter into the center of each date, where the pit was, followed by one pecan or walnut. Repeat with all 10-12 dates, then place in the freezer for about 10 minutes. 

3. Melt the chocolate and coconut oil in a microwave-safe bowl until smooth. 

4. Remove the dates from the freezer and drizzle the melted chocolate over the top. Sprinkle with a touch of sea salt and refrigerate until firm. 

5. Enjoy!