mPowering Pumpkin Balls

Prep Notes

mPowering grain-fee Pumpkin Energy Bites. (nut-fee option with sunflower seeds & coconut flour)

Ingredients

  • 1.5 cup hulled sunflower seeds OR 1 cup walnuts (toasted optional)

  • 4-5 dates, pitted

  • 1 TBL coconut oil

  • 2 TBL ground flax seed

  • 1/2 cup almond flour (or coconut flour for nut-free)

  • 1/3 cup organic pumpkin puree

  • 1 tsp vanilla extract

  • 2 tsp pumpkin pie spice (OR 1 tsp ground cinnamon,

  • 1/4 tsp nutmeg, 1/4 tsp ground ginger, 1/4 tsp ground cloves)

  • pinch of sea salt

Optional:

  • 1/2 cup unsweetened shredded coconut

  • 1/4 cup mini dark chocolate chips (I like Enjoy Life brand)

  • ** 1/2 cup gluten free oats (if you want grains added)

Directions

Place the sunflower seeds (OR walnuts) and optional oats in food processor and process them into a fine flour. Add in the dates, coconut oil, flax, almond flour, pumpkin, vanilla, cinnamon, ginger, nutmeg and salt and process until a sticky dough/ball is formed. Scoop/roll into mini balls and place on parchment paper in freezer to solidify. Best flavor is kept cold in fridge or freezer.

Lemon Zest Chia Pudding

Yields

4 servings

Ingredients

  • 3.5 cups unsweetened almond milk

  • 1/2 cup lemon juice

  • 1 tsp lemon zest (or half a lemon’s zest)

  • 1 TBL liquid or melted unrefined coconut oil (optional) 2 TBL maple syrup

  • 2 tsp vanilla extract

  • 1 cup chia seeds

Directions

  • Whisk almond milk, coconut oil, lemon juice, lemon zest, maple syrup and vanilla in a large bowl. Add chia seeds, whisk for 1 to 2 minutes, until smooth (this helps prevent the chia seeds from clumping). Divide between four small mason jars; cover and refrigerate for 2 to 3 hours, or until firm.

  • Top with fresh summer berries and/or coconut whip, Tru whip, low sugar granola

mPowering Quinoa Lettuce Wraps

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Prep Time

10 min

Cooking Time

15 min

Yields

8-10 Appetizers Wraps or 4 Meal sized Wraps

Ingredients

  • 1 cup organic quinoa

  • 2 cups chicken broth OR water

  • 1 teaspoon ginger

  • 1 teaspoon red pepper flakes

  • 2 teaspoons cilantro (chopped)

  • 1 clove garlic (minced)

  • 2 Tablespoons olive oil or grapeseed oil

  • 1 Tablespoon honey OR maple syrup

  • 2 Tablespoons lemon juice

  • 1 teaspoon salt

  • 1⁄2 cup peanut butter OR almond butter 1⁄2 cup chopped peanuts (optional)

  • 8-10 lettuce leaves/cups (Boston or iceberg)

Directions

  • Bring quinoa and broth to a boil, reduce heat and cover and simmer for15 minutes (or see instructions on quinoa box). Let Cool

  • In medium/large bowl, combine all remaining dry ingredients (up to garlic)

  • In small bowl, mix olive oil, garlic, honey/syrup, and salt.

  • Pour into quinoa and mix

  • Add dry ingredients and mix.

  • Refrigerate until ready to serve.

  • When ready, spread peanut/almond butter on lettuce leaves, fill with quinoa and top with nuts.

mPowering Paleo Bites

Ingredients

  • ¾ cup raw walnuts or almonds

  • 1/8 cup cocoa powder

  • ½ tsp vanilla

  • 1/8 tsp fine sea salt

  • ½ cup pitted Medjool dates(about 5)

  • ½ TBL water or almond milk

  • 1 tspground flax seed

Directions

  • Use a food processor (small one best if you have) to grind nuts into fine meal

  • Add remaining ingredients and process until dough ball formed (if ball not forming, add little more water)

  • Scoop with tablespoon and roll into balls

  • Roll in additional cocoa powder or powdered sugar and place on parchment paper

  • Store in freezer until ready to eat

mPowering Chickpea Chocolate Chip Cookies

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Ingredients

  • 1½ cups cooked chickpeas, or 1 (15 oz.) can, drained and rinsed

  • ½ cup gluten-free oat flour (or Bob's GF flour blend)

  • ¾ cup coconut sugar

  • 3 tablespoons melted coconut oil

  • 1 egg

  • 1 tablespoon vanilla extract

  • 1 TBL ground flaxseed

  • ½ teaspoon salt

  • ½ teaspoon baking soda

  • 1 teaspoon raw apple cider vinegar

  • ¾ cup dark chocolate chips or cacao nibs (I like Enjoy Life mini chips bc they are dairy free)

Directions

  • Preheat the oven to 350 and line a baking sheet with parchment paper.

  • Process the chickpeas, coconut oil, egg and vanilla in a large processor until smooth.

  • Add in the coconut sugar, flax, flour, salt, baking soda and vinegar and blend until until a smooth batter is formed.

  • Add in the dark chocolate chips and pulse briefly until incorporated.

  • Drop the dough by heaping tablespoons onto a lined baking sheet and use wet fingers to gently flatten each scoop

  • Bake about 15 minutes. Cool completely before serving.

mPowering Almond Butter Protein Balls

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Prep Notes

This recipe uses almond butter that has a great ratio of proteins to fats to fiber, making you feel full longer. The medium-chain fatty acids (MCFAs) in the coconut oil also give your brain and body an energy boost, without raising your insulin levels. Maple syrup, dark chocolate chips & cinnamon add natural sweetness with disease-fighting antioxidants.

Ingredients

  • 1 cup gluten-free oats

  • 1/2 cup smooth, organic almond or other nut butters

  • 2 TBL coconut oil

  • 1/4 cup raw honey or pure maple syrup

  • 1/2 cup almond flour (or substitute quinoa flakes)

  • 1 teaspoon pure vanilla extract

  • 1/4 teaspoon fine-grain sea salt

  • 1/4 cup mini dark chocolate chips

  • Optional:1 cup quinoa flakes mixed in for crunch & added protein*

  • 1/8 tsp. ground cinnamon for spice & antioxidants

Directions

  • In high speed blender, blend the oats until a fine flour forms.

  • In large bowl, combine coconut oil, almond/nut butter, syrup/honey, and vanilla and mix till smooth.

  • Add the almond flour, oat flour, salt, and cinnamon (optional) and beat again until combined.Optional: Add quinoa flakes to the mixture and stir to combine.

  • Fold in chocolate chips

  • Roll balls into golf ball size (about 1 TBL) and press chocolate chips in if needed. Place finished bites on cookie sheet lined with parchment paper and freeze until firm (about 10-15 minutes)

  • Store in the refrigerator for up to five days, or make a big batch for the freezer.

Hemp, Dark Chocolate Oat Balls

Prep Time

10 min

Prep Notes

I use Thrive Market online for discounted "Super Food" ingredients such as coconut oil, hemp hearts, chia/flax and goji berries

Cooking Time

cooking optional: 10 min

Yields

12-18 balls depending on size

Ingredients

  • 1/4 cup coconut oil

  • 10 soft Medjool dates pits removed

  • 1/4 cup hemp milk, or store-bought nut milk of choice

  • 1 TBL vanilla extract

  • 1 TBL flax or chia seed powder

  • 1.5 cups rolled oats (GF: use Bob’s Gluten Free Oats)

  • 1/2 cup wheat flour (GF: use GF flour blend or 1/4 almond flour & 1/4 brown rice flour)

  • 3/4 tsp baking soda

  • 1/2 tsp salt

  • 1/3 cup hemp seeds/hearts

  • 1/4 cup mini dark chocolate chips or cacao nibs

  • 1/4 cup goji berries for antioxidants

Directions

  • Preheat oven to 350˚ F. Lightly grease a baking sheet with 1 teaspoon of coconut oil or coconut spray.

  • In a small saucepan, melt the remaining coconut oil into a warm liquid. Pour the coconut oil into a food processor, and add the dates, hemp/nut milk, vanilla extract, and flax. Blend until a smooth paste has formed.

  • In a large bowl, mix together the oats, flour, baking soda, salt, and hemp seeds. Stir in the date mixture and mix well. Fold in the chocolate and goji berries.

  • Roll balls into golf ball size (about 1 TBL) and press chocolate chips in if needed.

  • Optional: Bake for 10 minutes, or until edges begin to turn golden brown and are cooked through.

  • Place finished bites on cookie sheet lined with parchment paper and freeze until firm (about 10-15 minutes)

  • Store in the refrigerator for up to five days, or make a big batch for the freezer.

Credit

modified from Superfood Kitchen by Julie Morris

Dark Chocolate Peppermint Holly-Balls

Ingredients

  • 1 cup walnuts

  • 1/3 cup cocoa powder OR cacao powder

  • 1 tsp peppermint extract

  • 1/8 tsp sea salt

  • 4-5 pitted medjool dates

  • 2 T nut milk of your choice

  • 1 T ground flax seed (flax meal)

  • 2/3 cup unsweetened shredded coconut

Directions

  • Pulse walnuts in a food processor. Add dates until mixed well. Add the remainder of the ingredients.

  • Roll into 1 inch balls (optional: roll in shredded coconut or sprinkle with powdered sugar) and place on parchment paper in the freezer till hardened.

  • Move to a smaller container and store in freezer until you are ready to devour.

Notes

These are gluten free, grain free, made with no refined sugars and can be dairy free. Makes 24 bites. They are so delicious that you won’t miss those processed cookies at all! Relax, crank the holiday tunes, light a candle & enjoy the time you spend making these- that’s half the treat

Coconut Date Cookies

Prep Time

40 minutes

Cooking Time

15 - 20 minutes

Yields

24 small cookies

Ingredients

  • 6-7 dried pitted dates

  • 1 cup rolled oats

  • 2 cups whole wheat flour

  • 1/2 cup shredded coconut

  • 1/2 tbsp cinnamon

  • 1/4 tbsp nutmeg

  • 1/2 cup olive oil

  • 1/2 cup maple syrup

Directions

  • Soak dates in 1 cup of water for 30 minutes.

  • Preheat oven to 375° F.

  • Combine oats, flour, coconut, cinnamon, and nutmeg in a bowl.

  • Roughly chop the dates.

  • Add oil, syrup, and dates and mix until all ingredients are moist.

  • Form little balls and place on a lightly greased cookie sheet (it may take some work to form the dough and get the balls to stick together).

  • Press cookies lightly so they do not roll off cookie sheet.

  • Bake for 10 minutes.

  • Take out cookie sheet and flip cookies.

  • Bake for an additional 5-10 minutes.

Notes

If you have a food processor, you can use it to mix the dough, which makes the cookies easier to shape. Do not over mix the dough or you’ll lose the texture of the cookies.

Healthy Glow Shamrock Shakes

Prep Time

5 minutes

Prep Notes

Cooking Time

5 minutes

Ingredients

  • “Healthy Glow” Shamrock Shakes

  • 1 cup unsweetened almond, flax or coconut milk

  • 1/4 avocado1 handful baby spinach

  • 1/4 teaspoon peppermint extract OR 1 drop peppermint essential oil

  • 5 Medjool dates or 1 TBL maple syrup1 teaspooon

  • 1 TBL flax meal or chia seed (optional)

  • Handful ice

Directions

  • Blend well and enjoy!

mPowering Protein Pancakes

Yields

2 servings

Ingredients

  • 1/2 cup plain or steel cut oatmeal (can sub Bob’s Gluten free oats)

  • 2 eggs

  • 1/4 cup 1% cottage cheese (can sub mashed banana if dairy free)

  • 1 tsp flax meal

  • dash of cinnamon

  • dash of sea salt

  • Organic coconut oil say or Coconut oil

Directions

  • Blend all ingredients until almost smooth (can just whisk by hand if you prefer“heartier” texture) and cook in pan with coconut oil spray/or tsp of oil.

  • Top with drizzle of maple syrup

Salmon and Avocado Omelet

Prep Time

5 minutes

Cooking Time

10 minutes

Yields

1 serving

Ingredients

  • 2 eggs

  • 1 tbsp olive oil

  • 1/2 small onion, thinly sliced

  • 2 slices smoked salmon

  • 1/4 avocado, diced

  • Salt and pepper to taste

Directions

  • Beat eggs in a small bowl.

  • Heat olive oil in a frying pan.

  • Add onion and sauté for 5 minutes.

  • Add eggs, turn heat to low, and cook for 3-5 minutes until eggs are mostly cooked.

  • Distribute salmon and avocado evenly across the eggs.

  • Use a spatula to fold the omelet in half and cook 30 seconds on each side.

Protein Breakfast Cookie; adapted from Chia Leah

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Prep Time

5 min

Ingredients

  • 2 ripe or overripe bananas

  • 1 cup gluten free oats (I like Bob’s quick-cooking GF oats for this recipe)

  • 1 T chia seed &/or 1 TBL flax meal

  • 3 T organic Non-GMO almond and/or peanut butter or sunbutter

  • 1/4 cup dark chocolate chips or Enjoy Life mini dark chocolate chips for dairy-free –choose 70% or higher

Directions

  • Preheat oven to 350.

  • Mash bananas.

  • Add other ingredients.

  • Let batter sit 5 minutes.

  • Spoon a dollop onto parchment paper lined baking sheet and press down with fingers or fork.

  • Bake 15 minutes.

  • Let cool completely.

**These are good fresh BUT even more tasty after sitting a few hours, as they have time to soften and naturally sweeten up. They can also be made without baking… just roll into balls and stick in freezer. 

Notes

Gluten free, dairy free, kid friendly. Freezer friendly. 

Grab and go on the way to school, for after school snack or as a no-sugar added energizing treat… 

full of fiber, protein and potassium.

Makes 12 cookies or dough balls

Credit

Adapted from Chia Leah "Breakfast Cookie"

www.chialeah.com

Avocado CCC (Choc Cherry Chia) Pudding

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Ingredients* 

  • 1 ripe avocado pitted

  • 1/2 cup frozen cherries

  • 2 TBL chia seed*

  • 2 Tablespoons cocoa powder*

  • 1/4 cup almond milk , or water*

  • 1 teaspoon vanilla extract*

  • pinch of sea salt*

  • 2-3 Medjool dates , pitted OR 1-2 TBL pure maple syrup

Directions

  • Place all the ingredients for the pudding in a vitamin or blender and blend until the mixture is thick and creamy.

  • Divide between serving cups.

  • Cover and place in fridge for at least 2 hours, if not overnight.

  • In the morning, it’s magically turned to pudding. Top with all natural whip cream, Tru Whip or coconut whipped cream, bright berries & dash cinnamon

To Make Whipped Cream: 

  • 1 can light coconut milk, chilled in fridge overnight

  • 1 TBL raw honey

  • Take coconut milk can out of fridge and scoop out the hardened cream layer from the top, leaving the liquid behind. Place cream in small bowl with honey and whip until light and fluffy.

Notes

Chia seed: Full of fiber to keep you full longer, aids in digestion. Natural source of energy. High in Omega 3’s (heart healthy, anti-inflammatory & mood food)

Avocado: Contains both soluble & insoluble fiber which aid in digestion and improve blood sugar and cholesterol levels. CherriesRich in quercetin, an antioxidant that helps combat inflammation & acts as an antihistamine, Contains melatonin which helps with insomnia. 

Dates: A “gentle” sweetener. Less likely to cause indigestion & bloating, compared with processed sweeteners. Fiber, Iron, Magnesium & B vitamins. 3 X potassium than bananas.Loaded with polyphenols, plant-based compounds that work as antioxidants. 

Cocao Powder & Dark Chocolate (70% or higher)Polyphenols, flavanoids, and antioxidants to fight disease and inflammation. Low in sugar and low glycemic.

"Clean" Banana Cinnamon Pancakes (GF & DF)

Yields

1 serving (4-5 mini pancakes)

Ingredients

  • 1 banana

  • 1 whole organic egg

  • 1 TBL coconut flour

  • 1 tsp ground cinnamon

  • 1 tsp ground flaxseed

  • 1/2 TBL natural almond butter

Directions

  • In a small cuisinart or blender, blend all ingredients except almond butter.

  • Heat a small pan over medium, with 1 tsp coconut oil or spray, for greasing

  • Pour into the pan to fill with small layer… I prefer to make mini pancakes and they are easier to flip

  • Cook 2-3 minutes per side

  • Warm almond butter or stir until smooth and drizzle on top

  • Garnish with sliced banana and cinnamon if want!

  • Can add blueberries or dark chocolate chips to mix (see photo) to add another flavor and antioxidants!

Nutritional Info:

Serving size: 1

Calories: approx 250

Added Sugar: 2

Protein: 19

Fiber: 6