Recipes

My Go-To Recipes

This isn’t everything that I cook, but these are my staple recipes.

Protein Pancakes

Lots of athletes, dancers, weightlifters, etc have a protein pancake recipe. I make mine in big batches and freeze them. The cook time is a little bit longer than a “normal” pancake, so I don’t have time every morning to cook them fresh. I just throw them in the toaster for breakfast and run out the door.

Ingredients:
1/2 banana
1-2 Tablespoons of milk
1/4C Egg whites or 2 whites
Sprinkle of cinnamon
1 scoop of vanilla protein powder (I LOVE the Quest protein powder)

Directions:
Preheat a skillet on medium for a good 5 minutes.
Mash the banana and milk together then throw everything else in the bowl. Split the batter for 2 pancakes. Cook the first side for 5-7 minutes. Flip and cook another 5-7 minutes. Optional – top with 100% maple syrup.

Easy Peasy Baked Chicken Breast

So freaking easy. This is usually a meal prepper of mine. Season, bake, pack it up. Toss some frozen veggies in your to go container and you have a high protein, healthy lunch. I accidentally cooked a breast with the skin still on, so it looks unseasoned because I peeled that off…oops.

Ingredients:
5 servings of skinless Chicken Breast – thawed if frozen
5 teaspoons of Extra Virgin, Unrefined Coconut Oil
Sea Salt and cracked black pepper
Whatever seasonings you like, go crazy –
*Premixed chicken seasoning
*Creole seasoning
*Salt free garlic seasoning – such as Mrs. Dash
*Paprika
*Dried or Fresh herbs – rosemary, thyme, oregano, whatever you like
*Taco seasoning

Directions:
Preheat your oven to 400F. Cover a cooking sheet with aluminum and spray with coconut oil cooking spray. Place the chicken on the sheet and season the chicken with salt and pepper on both sides. Add all the other fun seasonings that you like on both sides as well. Stop. Wash your hands. Raw chicken kills people, come on. Top each breast with about a teaspoon of coconut oil, staying food safe. Don’t contaminate your entire jar of coconut oil. Throw those puppies in for 25-30 minutes or until they reach 170F. I usually just cut one open to see of it’s done.

Baked Fish Pouches

This recipe is super flexible. Pick any fish, any veggies you like, add lemons, coconut oil and cook it up! There’s not really exact measurements. It’s very forgiving. Serve over some brown rice or quinoa. Sometimes I sprinkle some white wine inside to make a yummy sauce. Totally optional.

Ingredients:
4 portions of thawed or fresh skinless fish
Handful of thinly sliced veggies – asparagus, mushrooms, onions, jalapenos, carrots, cabbage, garlic, anything!
3 whole lemons
4 Tablespoons of extra virgin, unrefined coconut oil
Salt, pepper or some fun seafood seasonings to taste
4 12 x 17 inch pieces of parchment (roughly)

Directions:
Preheat the oven to 400 degrees.
Fold each parchment paper in half to make a crease.
Open each half and place your fish and veggies down. Season your fish, and top each portion with a tablespoon of coconut oil and thin lemon slices. Close the parchment paper by folding little pleats over each other in a half moon shape. Bake for about 10 minutes and let the pouches steam on the counter for another 5 minutes.

Black Beans & Tex-Mex Rice

Definitely a staple recipe in our house. I usually make some form of beans and rice once a week, but this combination is the favorite. These can be used as a taco filling in some sprouted grain tortillas with queso fresco or served with ground turkey in a “burrito bowl” with fresh lettuce and salsa. I will do each recipe separately.

For the Beans

Ingredients:
1 Tablespoon of extra virgin, unrefined coconut oil
1 red onion diced
1-2 jalapenos or 1-2 Serrano chiles for more heat, finely diced
2 tomatillos diced
1 lime cut in half
small handful of cilantro thinly sliced
2-3 garlic cloves minced
1 can of salt free black beans rinsed
4 oz of reduced sodium organic chicken broth
salt, pepper, cumin and oregano (however much you like)
Toppings- plain Greek yogurt, shredded cheese, fresh lime and cilantro

Directions:
Over med-high heat cook your onion, peppers and tomatillos for about 5 minutes. Add garlic and stir. Toss in your black beans and cook for about 5 more minutes to heat them up. Begin to mass the beans a little bit with a potato masher. Stir, then add in the chicken stock and seasonings. Bring to a boil then reduce heat. Mash the beans one more time, stir, and simmer for 15-20 minutes. Squeeze in the lime juice and toss in the cilantro. Stir and cook for another 5-6 minutes. Taste and adjust accordingly. The consistency should be pretty thick, but if it’s too thick and sticking to the pan add more chicken stock.
Serve with the optional toppings and enjoy!

Green Tex Mex Brown Rice

This recipe is so easy. It’s a little bit free-flowing, but you’ll love it!

Ingredients:
2 tsp. Coconut oil
1/2 onion finely diced
1 Serrano pepper
2 small tomatillos
1 tsp minced Garlic
1-2C brown rice
1 tsp. Cumin (a guest-imate)
1/4 tsp. Salt (again…may need a little adjusting)
1 T chopped Cilantro
3-4C Chicken stock

This recipe will depend on the directions written on your package of rice.
Add your coconut oil into the pan at medium-high. Saute the onions for 3-4 minutes. Add garlic, Serrano and tomatillo. Saute until everything is soft. Throw in the rice for 4 servings according to the directions on your rice. Stir it around a little bit to mix everything together, add in the salt and cumin, then toast the rice for 2-3 minutes. Stir in your cilantro and chicken stock for 4 servings according to your rice directions. Bring to a boil, stir, reduce heat to a simmer, cover and cook for however long the rice directions say. Mine is usually 45 minutes. Do NOT open until your timer is up. Enjoy.

Turkey Chili

I just made this recipe with my sister this afternoon. It’s delicious topped with Greek yogurt, shredded cheese and crumbled tortilla chips. I like to serve it with brown rice for food combining purposes – beans and rice make a complete protein.

Ingredients:

1 Tbl coconut oil
1 pound of ground chili
1 red bell pepper diced
1 yellow bell pepper diced
1 jalapeño finely diced
1 poblano diced
1 red onion diced
2 garlic cloves minced
8 oz of beer (I usually go with a Mexican lager or PBR – can be substituted for chicken stock)
1 28oz can of diced tomatoes
1 can of red kidney beans
1 can of black beans
1 can of refried beans
8oz chicken stock
taco seasoning, chili powder, hot sauce, salt and pepper (everything to taste)
Optional toppings – Greek yogurt, shredded cheese, avocado, hot sauce and/or tortilla chips

Directions:

Brown the ground turkey over med-high heat in the coconut oil. Season with salt and pepper. Add in all the fresh veggies, stir and cook until they are pretty soft. Pour in your beer, stir and bring to a boil. Add all the canned ingredients, stock and seasoning. Stir. Bring to a boil, reduce heat to a simmer, stir, cover  and cook for 10 minutes. That’s it.