Shake of the Week, Protein Muffins, and Curry Cauliflower


 One of our tried and true recipes, a sweet treat of protein and produce!

2 C. baby spinach
½ small ripe frozen banana
1T. natural peanut butter
½ C. unsweetened vanilla almond milk
1 C. Non-fat Plain Greek Yogurt OR scoop of whey protein isolate
optional: 1 packet of stevia, truvia or 1 t. agave nectar (agave not included in calorie count)

Blend in a blender until smooth. Be brave! The green can be a little intimidating, but you can’t taste the spinach. Mom’s: give your kids a blind taste test and see what they think.
Calories per Myfitnesspal: 282; Carb: 29g; Fat: 10g; Protein: 26g

This recipe can be varied. Try just a quarter of a frozen banana, add ½ cup of frozen berries, and add 1/4 of an avocado -sooo creamy!

Honey Almond Blueberry Oat Protein Muffins

Samantha, our Sales Manager, is obsessed with these babies! My favorite version of hers had berries and mini chocolate chips in them. YUM. I always double the batch and freeze some.
Recipe by:
For 15 muffins

-2 c. old fashioned rolled oats (not the quick kind)
-1/4 cup vanilla protein powder
-1/2 tsp baking soda

-1/4 tsp sea salt
-1/4 tsp cinnamon
-1 ripe banana
-1 egg
-1/4 cup almond milk
-1/2 cup plain greek yogurt
-1/2 cup almond butter
-1/4 cup honey
-1 cup fresh blueberries (I’m sure frozen would work fine too)

-Handful raw sliced almonds

-Preheat oven to 350.
-In a large bowl, combine oats, protein powder, baking soda, salt, and cinnamon. Mix gently.
-In another medium bowl, mash banana completely with a fork. Whisk in the egg. Add the almond butter and combine. Add in milk, yogurt, and honey. Whisk until smooth.

-Pour the wet ingredients into the dry ingredients. Stir until combined. Gently fold in the blueberries, reserving some to place on top of the muffins if you’d like.
-Spray a nonstick muffin pan with cooking spray. Spoon the mixture evenly into the cups, filling about 3/4 way. Top each muffin with a few of the reserved blueberries and a sprinkle of raw sliced almonds.

-Bake for 22-25 minutes, or until a knife inserted in the center comes out clean.

*Taylor’s original recipe says this makes 12 muffins. I use a measuring scoop that yields 15 muffins consistently. I used to figure the calories and came up with:

156 cal, 18g carb, 6.4g fat , 8g pro, 8g sugar, 2.5g fiber


Curry Roasted Cauliflower

This is one of my newest recipes. I love roasted cauliflower! When I was a kid, my mom would take me out to the local pub and we would eat fried cauliflower dipped in ranch dressing. Not the low fat stuff…. the naughty delicious full fat kind! I love real ranch dressing so much that sometimes, when we go out for a splurge, I order a grilled chicken salad just so I can eat the REAL RANCH! I still use low-fat Hidden Valley Ranch Light drizzled on top of this dish. It’s not the “real deal”, but it’s still really really good!
I found this recipe at: Check out this gal’s blog, she’s great! If you don’t like curry, replace the curry with 2 T. garlic powder.

•1 head of cauliflower, cut into uniform florets
•2 T. Canola or Olive Oil
•2-4 tablespoons of curry powder
•Kosher salt
•Freshly ground black pepper
•Half a lemon
•1/4 cup minced cilantro leaves

Preheat oven to 450 F and place the rack in the lower middle of the oven, toss the florets in a bowl with 2 tablespoons of olive or canola oil, curry powder, salt, and pepper.
Pour the seasoned florets on a foil-lined baking sheet and cover it tightly with another sheet of foil. Place in the oven for 15 minutes and then remove the top layer of foil. Roast the cauliflower for 20 more minutes, flipping the florets every 8 minutes or so until they’re softened and browned in parts.
Finish by squeezing on the juice of half a lemon and sprinkling on some cilantro.

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