Almond Butter Banana Protein Smoothie

Adapted from EatingWell's Almond Butter and Banana Protein Smoothie

Ingredients
1 small frozen banana
3/4 c. skim milk
1.5 T. almond butter
1-2 scoops whey protein powder, enough to add 20g protein
½ t. ground Saigon cinnamon
2 drops almond extractg
5 ice cubes

Directions
Blend and enjoy!

DIY Smoothie Pack Directions
Blend everything except the ice and protein powder and freeze silicon 1 oz. ice cube trays. 6 cubes + protein powder in a zipper bag.  Freeze.  Empty the bag into a blender.  Add 3/4 c. water and blend.  Let the smoothie pack contents thaw before blending if you have an older blender, or want a less thick smoothie.  Adding the protein powder thickens and "bulks" the smoothie and I haven't measured how it changes the volume in my DIY smoothie cubes.  

Nutrition Facts

Servings 1.0
Amount Per Serving
calories 374
% Daily Value *
Total Fat 13 g	20 %
Saturated Fat 1 g	5 %
Monounsaturated Fat 8 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 12 mg	4 %
Sodium 114 mg	5 %
Potassium 770 mg	22 %
Total Carbohydrate 37 g	12 %
Dietary Fiber 6 g	22 %
Sugars 23 g
Protein 32 g	64 %
Vitamin A	5 %
Vitamin C	15 %
Calcium	239 %
Iron	7 %

Healthy Protein Blender Waffles

Adapted from Healthy Protein Waffles

Ingredients
3 large eggs, ~3/4 c.
6 egg whites, ~3/4 c.
2 c. cottage cheese
2 c. quick old fashioned oats
1 T. sugar
1 T. vanilla extract
1 t. saigon cinnamon
1/4 t. fresh grated nutmeg
1/16 t. orange extract
1/8 t. salt
1 t. baking powder
Sunflower oil

Directions
Preheat a waffle iron to medium-high heat. Lightly oil the top and bottom of the waffle iron or coat with nonstick spray.
Combine everything in blender and blend until smooth. (Don't put the oats on the bottom or it will take forever to blend.)
Pour a generous cup of the mixture into the waffle iron (this is for four-waffle squares on a Cuisinart Griddler), close gently and cook until golden brown and crisp.  Flip when the indicator lights, and cook another 1-2 minutes.
Serve immediately, keep warm in oven on rack without stacking, or let cool on rack and freeze extras.

Nutrition Facts

Servings 4.0        ~4 small squares
Amount Per Serving
calories 382
% Daily Value *
Total Fat 8 g	12 %
Saturated Fat 2 g	12 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 144 mg	48 %
Sodium 957 mg	40 %
Potassium 158 mg	5 %
Total Carbohydrate 36 g	12 %
Dietary Fiber 4 g	17 %
Sugars 9 g
Protein 29 g	58 %
Vitamin A	8 %
Vitamin C	0 %
Calcium	79 %
Iron	13 %

Pineapple Creamsicle Whey Smoothie

Ingredients
1/2 c. Orange Vanilla seltzer
3/8 c. plain 2% Greek yogurt
1/2 t. vanilla extract
3/4 c. frozen pineapple
1 T. good quality thick chocolate caramel sauce
1-2 scoops whey protein powder, enough to add 20g protein

Directions
Blend and enjoy!

DIY Smoothie Pack Directions
Blend everything except the pineapple, seltzer, and protein powder and freeze silicon 1 oz. ice cube trays. 6 cubes + frozen fruit + protein powder in a zipper bag.  Freeze.  Empty the bag into a blender.  Add 1/2 c. seltzer and you have frozen yogurt / soft serve you have to eat with a spoon!  Let the smoothie pack contents thaw before blending if you have an older blender, or want a less thick smoothie.  Adding the protein powder thickens and "bulks" the smoothie and I haven't measured how it changes the volume in my DIY smoothie cubes. 

Nutrition Facts

Servings 1.0
Amount Per Serving
calories 284
% Daily Value *
Total Fat 5 g	7 %
Saturated Fat 2 g	9 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 11 mg	4 %
Sodium 57 mg	2 %
Potassium 244 mg	7 %
Total Carbohydrate 30 g	10 %
Dietary Fiber 2 g	7 %
Sugars 15 g
Protein 27 g	53 %
Vitamin A	5 %
Vitamin C	59 %
Calcium	34 %
Iron	0 %

Chocolate High-Protein Breakfast Cookies: (Hopefully) The Last Word

Adapted from Chocolate Chocolate Chunk High-Protein Breakfast Cookies

Ingredients
2 c. uncooked quick oats (NOT instant)
3-6 scoops unflavored whey protein powder, enough to add 60g protein
4 T. unsweetened dark cocoa powder
1 t. baking soda
1/2 t. cinnamon
1 t. instant espresso powder
1/16 t. cayenne
1/4 t. salt
1 egg
3 oz. melted dark chocolate
1/2 c. unsweetened applesauce
1/4 t. stevia powder
2 T. wild honey
1 t. vanilla extract
few drops orange extract
2 oz. finely chopped dark chocolate

Directions
Set oven to 350˚F.

Sift and mix dry ingredients together in a bowl.

Mix wet ingredients together in a separate bowl.

Add wet ingredients to the dry ingredients and mix thoroughly. Toss in any dried fruit or dark chocolate and mix together.

Evenly divide the batter using a spoon or ice cream scoop onto a baking sheet lined with parchment or Silpat, then gently mash down on each circle since the cookies will not rise too much in the oven.

Bake for 8 minutes, then allow them to cool on a towel or a cooling rack. They will harden and become chewy as they cool.  

Makes 40 cookies using a 1 T. disher.

Notes: Version 6
Untested.  Swapped almond flour out for more protein powder, so now the 40 cookies make ten 4-cookie servings with 10g protein per serving.


Nutrition Facts

Servings 10.0              4 cookies
Amount Per Serving
calories 201
% Daily Value *
Total Fat 8 g	12 %
Saturated Fat 4 g	20 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 20 mg	7 %
Sodium 159 mg	7 %
Potassium 49 mg	1 %
Total Carbohydrate 24 g	8 %
Dietary Fiber 5 g	19 %
Sugars 8 g
Protein 10 g	20 %
Vitamin A	1 %
Vitamin C	0 %
Calcium	4 %
Iron	26 %

Chocolate Chocolate Chunk High-Protein Breakfast Cookies

Adapted from Double Chocolate High-Protein Breakfast Cookies


Ingredients
2 c. uncooked quick oats (NOT instant)
2-4 scoops unflavored whey protein powder, enough to add 40g protein
1/4 c. almond flour
4 T. unsweetened dark cocoa powder
1 t. baking soda
1/2 t. cinnamon
1/2 t. instant espresso powder
1/16 t. cayenne
1/4 t. salt
1 egg
3 oz. melted dark chocolate
1/2 c. unsweetened applesauce
1/4 t. stevia powder
2 T. wild honey
1/2 t. vanilla extract
few drops orange extract
2 oz. finely chopped dark chocolate

Directions
Set oven to 350˚F.

Sift and mix dry ingredients together in a bowl.

Mix wet ingredients together in a separate bowl.

Add wet ingredients to the dry ingredients and mix thoroughly. Toss in any dried fruit or dark chocolate and mix together.

Evenly divide the batter using a spoon or ice cream scoop onto a baking sheet lined with parchment or Silpat, then gently mash down on each circle since the cookies will not rise too much in the oven.

Bake for 8 minutes, then allow them to cool on a towel or a cooling rack. They will harden and become chewy as they cool.  

Makes 40 cookies using a 1 T. disher.

Notes: Version 4
The best yet!  Didn't mash them and they're nice and moist but still chewy.  Can't taste the stevia.  Might try to add a little more.  Increase the protein powder a bit next time; may swap it out for the almond flour entirely as that doesn't add much protein.

Nutrition Facts

Servings 8.0               5 cookies
Amount Per Serving
calories 246
% Daily Value *
Total Fat 10 g	16 %
Saturated Fat 5 g	25 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 25 mg	8 %
Sodium 195 mg	8 %
Potassium 52 mg	1 %
Total Carbohydrate 30 g	10 %
Dietary Fiber 6 g	23 %
Sugars 10 g
Protein 10 g	21 %
Vitamin A	1 %
Vitamin C	0 %
Calcium	4 %
Iron	32 %

Double Chocolate Chunk High-Protein Breakfast Cookies

Adapted from Double Chocolate High-Protein Breakfast Cookies

Ingredients
2 c. uncooked quick rolled oats (NOT instant)
2-4 scoops unflavored whey protein powder, enough to add 40g protein
1/4 c. almond flour
4 T. unsweetened dark cocoa powder
1 t. baking soda
1/2 t. cinnamon
1 t. instant espresso powder
1/16 t. cayenne
1/4 t. salt
1 egg
2 oz. melted dark chocolate (Trader Joe's 72% Pound Plus)
1/2 c. applesauce and/or pumpkin puree
2 T. wild honey
1 t. vanilla extract
few drops orange extract
4 T. skim milk
2 oz. finely chopped dark chocolate (Trader Joe's 72% Pound Plus), or nuts or dried fruit

Directions
Set oven to 350˚F.
Measure oats into a medium bowl.  Sift remaining dry ingredients on top of oats and mix together.
Mix wet ingredients together in a separate bowl with an immersion blender, and carefully stream in melted chocolate to blend.
Add wet ingredients to the dry ingredients and mix thoroughly.  Add stir-ins and mix together.
Evenly divide the batter using a spoon or ice cream scoop onto a baking sheet lined with parchment or Silpat, then gently mash down on each circle since the cookies will not rise too much in the oven.
Bake for no more than 8 minutes, then allow them to cool on a towel or a cooling rack. They will harden and become chewy as they cool. 

Notes: Version 3
Too cakey and still not chocolatey enough.  Used half applesauce and half pumpkin puree.  Add back a little stevia to increase sweetness.  I added milk because the dough seemed to dry.  Add less next time.  Original recipe didn't call for cocoa powder, and the almond flour doesn't add much protein, so skip that next time.  Chop chocolate chunks more roughly and maybe reduce amount of melted chocolate?

Nutrition Facts

Servings 8.0
Amount Per Serving
calories 227
% Daily Value *
Total Fat 9 g	13 %
Saturated Fat 4 g	20 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 24 mg	8 %
Sodium 252 mg	10 %
Potassium 50 mg	1 %
Total Carbohydrate 24 g	8 %
Dietary Fiber 5 g	22 %
Sugars 9 g
Protein 11 g	21 %
Vitamin A	36 %
Vitamin C	1 %
Calcium	12 %
Iron	29 %

Double Chocolate High-Protein Breakfast Cookies

Adapted from Chocolate Chunk High-Protein Breakfast Cookies and Double Chocolate Protein Breakfast Cookies

Ingredients
2 c. uncooked quick oats (NOT instant)
2-4 scoops unflavored whey protein powder, enough to add 40g protein
1/4 c. almond flour
2 T. unsweetened dark cocoa powder
1 t. baking soda
1/2 t. cinnamon
1/2 t. instant espresso powder
sprinkle cayenne
dash salt
1 egg
4 oz. melted dark chocolate
1/2 c. pumpkin puree
1-2 t. stevia powder
1 T. wild honey
1/2 t. vanilla extract
few drops orange extract
2 oz. finely chopped dark chocolate

Directions
Set oven to 350˚F.
Sift and mix dry ingredients together in a bowl.
Mix wet ingredients together in a separate bowl.
Add wet ingredients to the dry ingredients and mix thoroughly. Toss in any dried fruit or dark chocolate and mix together.
Evenly divide the batter using a spoon or ice cream scoop onto a baking sheet lined with parchment or Silpat, then gently mash down on each circle since the cookies will not rise too much in the oven.
Bake for no more than 12 minutes, then allow them to cool on a towel or a cooling rack. They will harden and become chewy as they cool. 

Notes: Version 2
Too hard; more like bars.  Fairly chocolatey.  Can still taste the pumpkin and the stevia.

Nutrition Facts

Servings 8.0
Amount Per Serving
calories 253
% Daily Value *
Total Fat 11 g	17 %
Saturated Fat 6 g	28 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 24 mg	8 %
Sodium 196 mg	8 %
Potassium 41 mg	1 %
Total Carbohydrate 28 g	9 %
Dietary Fiber 7 g	26 %
Sugars 8 g
Protein 11 g	21 %
Vitamin A	36 %
Vitamin C	1 %
Calcium	5 %
Iron	32 %

Chocolate Chunk High-Protein Breakfast Cookies

Adapted from Pr-Oat-ein Breakfast Cookies

Ingredients
2 c. uncooked old-fashioned oats (NOT instant)
2-4 scoops unflavored whey protein powder, enough to add 40g protein
1/4 c. almond flour
2 T. unsweetened dark cocoa powder 
1 t. baking soda
1/2 t. cinnamon
1/2 t. instant espresso powder
sprinkle cayenne
dash salt
1 egg
4 oz. unsweetened applesauce
1/2 c. almond butter
2 T. wild honey
1/2 t. vanilla extract
few drops orange extract
3 oz. finely chopped dark chocolate


Directions
Set oven to 350˚F.
Sift and mix dry ingredients together in a bowl.
Mix wet ingredients together in a separate bowl.
Add wet ingredients to the dry ingredients and mix thoroughly. Toss in any dried fruit or dark chocolate and mix together.
Evenly divide the batter using a spoon or ice cream scoop onto a baking sheet lined with parchment or Silpat, then gently mash down on each circle since the cookies will not rise too much in the oven.
Bake for no more than 8 minutes, then allow them to cool on a towel or a cooling rack. They will harden and become chewy as they cool. 

Notes: Version 1
Too dry and not chocolatey.  Almond butter adds a lot of protein, but is expensive.  Switching with melted chocolate.  Switching applesauce with pumpkin puree.  Adding stevia to sweeten instead of extra sugar.

Nutrition Facts

Servings 8.0
Amount Per Serving
calories 303
% Daily Value *
Total Fat 16 g	25 %
Saturated Fat 4 g	19 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 25 mg	8 %
Sodium 195 mg	8 %
Potassium 52 mg	1 %
Total Carbohydrate 29 g	10 %
Dietary Fiber 6 g	23 %
Sugars 9 g
Protein 13 g	25 %
Vitamin A	1 %
Vitamin C	0 %
Calcium	8 %
Iron	24 %

Cherry Whey Smoothie

Ingredients
1/2 c. tart cherry juice
3/8 c. plain 2% Greek yogurt
3/4 c. frozen pitted cherries
1-2 scoops whey protein powder, enough to add 20g protein

Directions
Blend and enjoy!

Nutrition Facts

Servings 1.0
Amount Per Serving
calories 211
% Daily Value *
Total Fat 2 g	3 %
Saturated Fat 1 g	6 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 17 mg	6 %
Sodium 63 mg	3 %
Potassium 349 mg	10 %
Total Carbohydrate 19 g	6 %
Dietary Fiber 2 g	8 %
Sugars 16 g
Protein 29 g	59 %
Vitamin A	3 %
Vitamin C	12 %
Calcium	109 %
Iron	2 %

Greek Yogurt Angelfood/Pound Cake

Adapted from Sour Cream Pound Cake

Ingredients
sunflower seed oil
4 c. sifted cake flour (about 1 lb.). plus enough to dust the pan
1/4 t. salt
1 1/2 c. 2% or whole milk Greek yogurt
1 t. baking soda
3/4 c. butter
2 3/4 c. sugar
2 t. vanilla extract
3 large eggs
2 T. fresh lemon juice


Directions
Brush a bundt pan with sunflower seed oil and coat with flour.

Mix flour and salt.

Combine yogurt and baking soda; stir well.

Place butter in large bowl and beat at medium speed until light and fluffy.  Gradually add sugar and vanilla, beating until well blended. Add eggs, 1 at a time, beating well after each addition. Add juice; beat 30 seconds.

Add flour mixture alternately with sour cream mixture to sugar mixture, beating at low speed, beginning and ending with flour mixture.

Spoon batter into prepared pan. Bake at 350° for 1 hour and 10 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes on a wire rack; remove from pan. Cool completely on wire rack.  Serve with fresh fruit topped with whipped cream.

Nutrition Facts

Baked Barbeque Country Style Pork Ribs

Adapted from Baked Barbecued Country-Style Ribs

Ingredients
2 lbs. country-style pork ribs (boneless)
1 T. salt
1 1/2 t. paprika
1 t. chipotle powder
1 t. dried oregano
1 t. fresh black pepper
1/2 t. dried thyme
1 medium onion (sliced)
1/2 c. barbecue sauce

Directions
Preheat oven to 325˚F. Line a shallow baking pan with foil; coat or spray with olive oil. Dry the ribs with a paper napkin. Mix the seasonings and rub over the ribs.
Arrange the ribs on the pan and top with onion. Cover with another piece of foil. Bake for 1 hour 15 minutes until ribs are tender.

Remove top piece of foil and brush ribs with sauce. Bake uncovered for about 15 minutes more or broil for 2-3 minutes.

Nutrition Facts

Crockpot Rotisserie Chicken

Adapted from Slow Cooker Whole Chicken

Ingredients

Vegetables
4 celery ribs cut into 1/2" pieces
8 small carrots cut into 1" pieces
1 small onion peeled and cut into 8 wedges
6 small yellow potatoes cut into 1" pieces
6 garlic cloves peeled and smashed
4 sprigs of rosemary, or equivalent dried
4 sprigs of thyme, or equivalent dried
½ t. salt
½ t. fresh ground black pepper
½ T. olive oil

Chicken
4-5 lb. chicken (small enough to fit in your crockpot without touching the lid
1 t. salt
1 ½ t. paprika
½ t. chipotle powder
½ t. fresh ground black pepper
½ t. dried thyme or 1 teaspoon chopped fresh
½ T. olive oil plus more for brushing

Gravy (optional)
2 T. unsalted butter
2 T. all-purpose flour

Directions

Chicken and Vegetables

Brush or spray a 6-quart crockpot with olive oil.  Toss vegetables with their seasonings and olive oil. 
Arrange seasoned vegetables in the slow cooker, creating a nest for the chicken.  Combine salt, paprika, chipotle powder, black pepper, dried thyme, and olive oil in a small bowl to make a seasoning paste.  Remove the giblets and neck from the chicken. Dry the outside and inside of the chicken with paper towels.  Spread the seasoning paste evenly over the chicken skin. Place the chicken breast side up on the vegetables.  Cover and cook on the “High” setting for 4 to 5 hours, or “Low” setting for 6 to 8 hours, or until the breasts reach an internal temperature of 160 to 165ºF, and thighs reach 170ºF.

For Crispy Skin (optional)

Carefully transfer chicken to a foil-lined baking tray with a rack on top. Brush the chicken with olive oil and broil 10-inches away from the top of the oven until the skin is browned and crisp, about 5 minutes.  To further brown the vegetables, transfer to a foil-lined baking tray and broil 10-inches away from the top of the oven for about 8 to 10 minutes.  Transfer chicken to a carving board and rest for 15 minutes before carving.  To serve, add vegetables to a platter and place carved chicken on top.

For Gravy (optional)

Transfer chicken drippings to a fat separator. Heat a medium sized pan over medium heat.
Melt 2 tablespoons of unsalted butter in the pan and then whisk in 2 tablespoons flour. Once a pale roux is formed, turn the heat up to medium-high. Gradually whisk in 1 cup defatted chicken drippings. Stir continuously until thickened, about 2 minutes. Add more chicken drippings for a thinner sauce. Season gravy with salt and pepper.

Nutrition Facts

Bibimbap Bowl Meal

Adapted from Bibimbap – The Ultimate Bowl Meal

Note: reduce sugar by half next time.

Ingredients

Sesame Beef
1 c. low sodium soy sauce
2/3 c. brown sugar
8 cloves garlic
4 T. grated fresh ginger
1/8 c. ghost chili flakes
4 t. toasted sesame oil
2 lbs. lean or trimmed beef roast
1 large sweet onion, sliced longitudinally
2 T. cornstarch
4 T. water
2 T. sesame seeds

Rice
2 c. brown jasmine rice
1 T. butter
4 c. water

Toppers
8 small carrots, coarsely grated
1 large English cucumber, diced
1 c. kimchi
8 large poached eggs (poach fresh each day, if meal prepping)
8 green onions, sliced
2 T. sesame seeds


Directions

Sesame Beef
Combine the soy sauce, brown sugar, garlic, ginger, sesame oil,  and chili flakes in a 3 c. measuring cup or quart jar and puree with an immersion blender.  Set the sauce aside.

Either slice or cube the beef roast.  Place in the slow cooker with the onions and the sauce.  Place a lid on the slow cooker, and cook on HIGH for four hours or LOW for eight hours. After four hours on high or eight hours on low the beef should be very tender and should shred easily with a fork. If not, replace the lid and cook for 30-60 minutes more.

Once the beef is tender, it's time to thicken the sauce. Dissolve the cornstarch in water, then pour it into the pot with the beef and cooking liquid. Stir to combine, then allow it to come back up to a simmer, at which point the sauce will thicken just slightly.  Turn off the heat.

Rice
Add the water and butter to a medium size pot.  Rinse the rice until the water runs clear.  Bring to a boil and add the rice.  Place the lid on the pot. lower the heat and cook according to package directions, about 30 minutes.  Remove the lid and fluff the rice with a fork.

Assembly
On a bed of rice, ladle 1/8 of the meat mixture, pouring some sauce on the rice.  Add cucumber, kimchi, and carrot.  Top with a poached egg, and drizzle with a bit of sauce.  Garnish with sesame seeds and green onions.


Nutrition Facts

Servings 8.0
Amount Per Serving
calories 580
% Daily Value *
Total Fat 15 g	23 %
Saturated Fat 5 g	26 %
Monounsaturated Fat 4 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 250 mg	83 %
Sodium 2391 mg	100 %
Potassium 1792 mg	51 %
Total Carbohydrate 76 g	25 %
Dietary Fiber 5 g	19 %
Sugars 24 g
Protein 33 g	66 %
Vitamin A	212 %
Vitamin C	61 %
Calcium	15 %
Iron	30 %

Orange Chocolate Scones

Adapted from Eating Well's Chocolate-Cherry Scones

Ingredients

2 3/4 c. unbleached heritage grain all-purpose flour
4 t. baking powder
1/4 c. sugar
1/2 teaspoon salt
1 t. espresso powder
1/4 t. cinnamon
1/8 t. cayenne
5 T. cold unsalted butter, cut into 1/4-inch cubes
4 oz. chopped 72% dark chocolate or 2/3 c. chips

2 T. lemon juice
enough skim milk to make 3/4 c. (to make buttermilk)
1/4 c. whole milk
1/4 t. orange extract
1/2 t. vanilla
1 large egg

1/4 c. sifted powdered sugar
2 T. orange juice concentrate
1/8 t. orange extract

Directions
Preheat oven to 400°F. Butter a large baking sheet or line it with parchment paper. Sift flour, baking powder, sugar, and salt in a large bowl. Using a pastry blender or your fingertips, cut or rub butter into the dry ingredients. Stir in chocolate. Whisk buttermilk (lemon juice plus milk), orange and vanilla extracts, and egg in a medium bowl; stir into the dry ingredients until just combined. Using the pastry blender, a sturdy wooden spoon, or your hands, work in the bowl and knead three to five times, or until the dough just comes together. On a flour-dusted surface, divide in half and pat each piece into a 8-inch circle. Cut each circle into 8 wedges and transfer to the prepared baking sheet. Bake the scones until firm to the touch, 18 to 24 minutes. Glaze, if desired.

Make Ahead Tip: Store airtight for up to 1 day; reheat at 300°F for 10 to 15 minutes.

To make the glaze, whisk the powdered sugar, thawed orange juice concentrate, and orange extract in a small bowl until smooth. Adjust consistency with a little more sugar or liquid as desired. Drizzle over warm scones with a fork or spread with a pastry brush.

Nutrition Facts

Servings 16.0
Amount Per Serving
calories 276
% Daily Value *
Total Fat 14 g	21 %
Saturated Fat 9 g	43 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 42 mg	14 %
Sodium 157 mg	7 %
Potassium 18 mg	1 %
Total Carbohydrate 30 g	10 %
Dietary Fiber 2 g	7 %
Sugars 13 g
Protein 8 g	15 %
Vitamin A	13 %
Vitamin C	4 %
Calcium	16 %
Iron	8 %

Salsa Chicken Bowls

Adapted from BudgetByte's Salsa Chicken Meal Prep Bowls

Ingredients
1 c. brown rice
1/2 T. butter
2 c. water

2 large boneless, skinless chicken breasts
12 oz. Habenero salsa
1 c. water + 1 t. chicken bullion paste or 1 c. vegetable broth

2 bell peppers: 1 red, 1 orange
1 small sweet onion, slivered
1/2 T. sunflower seed oil
pinch salt

2 green onions, sliced
1/4 c. minced cilantro
1 c. plain 2% Greek yogurt

Directions
Preheat the oven to 425ºF.

Add the water and butter to a medium size pot.  Rinse the rice until the water runs clear.  Bring to a boil and add the rice.  Place the lid on the pot. lower the heat and cook according to package directions, about 30 minutes.  Remove the lid and fluff the rice with a fork.


While the rice is cooking, begin the chicken. Add the chicken breasts to a medium sauce pot along with the salsa, broth or water and bullion.  Stir to coat chicken.

Place a lid on the pot and bring it to a boil over high heat. Once the liquid starts boiling, turn the heat down to low and let the chicken simmer over low for 25 minutes. Make sure it's simmering the whole time, adjusting the heat slightly if needed.

While the rice and chicken are cooking, prepare the bell peppers. Slice the bell peppers into 1/2-wide strips. Place them on a baking sheet and drizzle with cooking oil. Toss the peppers to coat them in oil, then sprinkle with a pinch of salt.

Roast the peppers in the preheated oven for 20-25 minutes, or until they are browned on the edges, stirring once half way through.

After the chicken has simmered for 30 minutes, remove it from the salsa mixture and use two forks to shred the meat. Return the shredded chicken to the pot of salsa and stir to combine.

Once the rice has rested, the chicken has been shredded, and the peppers have finished roasting, it's time to build the bowls.

Add about 3/4 c. rice to each container, followed by 1/4 of the roasted peppers, and 1/4 of the shredded chicken. Spoon the salsa mixture from the pot over the shredded chicken in the containers. This will act as a sauce to help moisten the entire dish. Top with green onions, cilantro, and 1/4 c. Greek yogurt.  Serve immediately or refrigerate for up to 4 days.  (You may want to store the yogurt separately if reheating the dish later.)

Nutrition Facts

Servings 4.0
Amount Per Serving
calories 396
% Daily Value *
Total Fat 10 g	15 %
Saturated Fat 3 g	17 %
Monounsaturated Fat 4 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 155 mg	52 %
Sodium 671 mg	28 %
Potassium 850 mg	24 %
Total Carbohydrate 30 g	10 %
Dietary Fiber 3 g	11 %
Sugars 7 g
Protein 52 g	104 %
Vitamin A	41 %
Vitamin C	184 %
Calcium	11 %
Iron	7 %

Viking Soup

Adapted from Viking Soup

Ingredients

2 c water
1 c white wine
1 c vegetable (or chicken) stock
1 yellow onion
3 celery stalks
2 cloves garlic
1 T olive oil
small fennel bulb
½ fresh lemon
1 bay leaf
8 peppercorns
1 tsp. salt
1 seafood combo pack (clams, cod, prawns and scallops)
2 tsp. butter
crusty bread for dipping


Directions
To be updated...

First, we're going to make up a batch of Court Bouillon to serve as our soup base. In a medium pot, add the water, wine, ½ of the yellow onion (chopped), 2 of the stalks of celery (chopped), 2 fennel stalks (chopped), the peppercorns, the ½ lemon (squeezed and then tossed in) the bay leaf and ½ tsp. salt. Let this come to a boil and then simmer for about 15 minutes, swirling every once in a while to combine.

When the bouillon is done, strain the veggie chunks out and reserve the liquid for your soup base. In the bottom of a stock pot, add the olive oil, about 3 T of minced onion, about 3 T of minced fennel bulb, about 3 T of minced celery and the garlic. Sauté over medium heat until softened, about 3 minutes.
Pour the bouillon into the pot and add another cup of liquid. (Vegetable stock/broth is preferred, but you can use chicken stock or water in a pinch.) Add ½ tsp. salt and bring it to a simmer. Now add the clams and let them cook for about 3 minutes (they should be starting to open at 3 minutes) and then add the remainder of the fish - cod, scallops and prawns.
Fold to combine and simmer (a very low boil, if at all) for about 4 minutes or until the prawns are cooked through. Ladle into soup bowls and if you want to get fancy you can add a heaping teaspoon of butter in the middle of each dish. Let the butter melt into the soup, and serve with hunks of crusty bread and a chilled glass of white wine (or ale, if you're feeling your inner Viking!) and... enjoy!

Nutrition Facts