Coleslaw can easily tow the line between healthy and unhealthy. It all depends on how you dress it. We all know mayo gives it the full flavor, but also the full fat content. But this blog’s purpose is to find ways around the bad ingredients without sacrificing flavor. Plus, this recipe adds something unique in the form of roasted chickpeas for added protein and crunch.
Ingredients: 1 can of chickpeas, 1 12 oz pack of broccoli (or cabbage) slaw, 1/4 chopped onion, 1 tablespoon of chia seeds, 2 tablespoons of yellow mustards, 2 tablespoons of apple cider vinegar, 1 tablespoon of agave nectar
Directions: Drain and rinse the can of chickpeas. Toss with any desired spices (black pepper, garlic powder, sea salt and nutritional yeast were used here). Bake on 350 for 20 minutes. Broil for 5. They should have a nice crunchy yet moist consistency.
Toss slaw mix with onion and chia seeds. Add wet ingredients and mix thoroughly. You can add the chickpeas before the dressing or on top of you prefer.
You’ll find that the mustard and vinegar provide a great tangy flavor, balanced with the sweetness of the agave. Plus the chia seeds give additional moisture once they gel. Makes a great BBQ side or a vegan meal all on its own.
Looking for a late night snack that you won’t feel rumbling around in your stomach when you finally lay down? Look no further! With added protein and no dairy, this chocolate version of the ice pop makes a great, guilt free desert at the end of a long day.
Ingredients: 1 full avocado, 16 oz of chocolate coconut water, 1 tablespoon cocoa powder, 2 tablespoons agave nectar, 1 tablespoon chia seeds, 1-2 scoop(s) of protein powder
Directions: Blend all ingredients together until smooth. A blender will work better than a food processor in this situation. The avocado will provide the cream factor. If not a fan of avocados, banana can be used instead. Pour into ice pop mold.
Freeze for at least 4 hours. These are great for a late night snack attack and also if trying to work additional protein into your diet. They also provide hydration and are great for your skin. Stay cool!
Regardless if keeping a healthy diet or not, we all like a good bar. But the purpose of the handheld treat differs greatly: A snickers bar to appease a sweet tooth, a protein bar post workout, or a breakfast bar when running out the door in the morning. Most bars, however, are pumped full of artificial sweeteners and other harmful additives that sacrifice nutritional value for convenience. That’s why it’s always best to make your own!
Ingredients: 2 cups rolled oats, 2 tablespoons of flax seeds, 2 tablespoons of chia seeds, handful of strawberries, handful of blueberries, 1 scoop of vegan protein powder, 1 tablespoon of coconut oil. Add honey/agave to taste.
Directions: Soak flax seeds in 4 1/2 tablespoons of water for 5 minutes. Mix oats, protein powder, chia seeds, coconut oil, and flax mixture. Cut strawberries and blueberries in half. Add to mixture. Make sure to mix thoroughly so protein powder is fully dissolved.
Once mixed, form bars onto greased tin foil on pan (recipe makes 6). Bake for 15 mins. Let cool for at least 5 minutes.
You can see that we chose our berries with America in mind. Happy (belated) Independence Day to all our American followers!
While the honey or agave will give it additional sweetness, the berries and protein give plenty of natural sugar so it’s not necessary. These are great in the morning, post workout, or when you just need something sweet. Hey, looks like we fulfilled all three!
We’ve all heard that breakfast is the most important meal of the day. The problem is, it’s also at the most hectic time of the day. Mornings tend to consume us rather than us consuming the necessary nutrients to have a productive day. And worse than that, McDonald’s breakfast makes the allure of the drive-through all the more appealing.
But, breakfast prep is possible! These bars (which we could even call “breakfast brownies” due to their mouth watering moisture) are filled with protein and good carbs from an unlikely source to successfully prepare you for the day.
Ingredients: 1 can chickpeas, rinsed and dried (yes, you read that right), 1/2 cup peanut butter, 2 tablespoons of agave nectar, 1 tablespoon of chia seeds, 2 scoops of protein powder (vegan used here), 1 tablespoon of coconut oil, 3 apples (any kind), 1 tablespoon of cinnamon, pinch of sea salt
Directions: Dice apples. Sauté in pan for about 15 mins or until a bit browned while adding cinnamon. Let cool once completed.
Once cooled, process all ingredients together (chickpeas, peanut butter, agave, etc.). You should have a peanut butter cookie-like batter (but foodborne illness free!). Pour into greased cake pan (recipe caters to 8×8, but a 12×8 is all that we had available). Bake for 30 mins at 350°.
We cut the bars quite large to give a filling portion for the morning. If using as a dessert (which they are also excellent for), you may want to cut to more of a brownie size.
The bars are packed with protein (about 20 g per bar if you cut in 6’s) and are gluten free and vegan. They are sure to keep you full and fueled for your busy day.
As I’ve said before, even the most delicious of meals can get boring day in, day out. But, any protein can be spun a different way (#leftoverremix). And given the good feedback that was received for the Avocado Egg Salad, as well as the leftover roasted chicken, Avocado Chicken Salad just seemed like the perfect thing to share. First, every last morsole of chicken has been picked from the bones. I have spared the photo of the chicken carcass (very visceral and Game of Thronesy). Next, the shredded chicken has been seasoned with lemon juice, salt and pepper. For the cream factor, about 3/4 of a very large haas avocado was used. Also, to give it a little bit of a twist, yellow mustard and a pinch of hot sauce has been added, as well as onion and about 2 teaspoons of chia seeds. While chia seeds don’t exactly add any flavor, they do give a bit of extra moisture. When diluted in liquid, the seeds omit a gel (don’t freak out, you won’t even notice it) that is beneficial for your digestive tract. Why not include that in your meal?
Also, if you’re looking to avoid carbs, the chicken salad can work well as a dip with carrots or zucchini.