Healthy Breakfast Muffin Recipe

Good Morning!

I hope everyone’s week is starting off great. Today I want to share a recipe I made while doing my weekly meal prep yesterday. I am really trying to get into the habbit of prepping all of my meals for the week each Sunday. These muffins are a combination of a few different recipes I have seen, including the amazing Tone It Up protein pancake recipe. (find it here) I also got inspiration from Sarah fit (find her recipe here). Below is the final recipe I created. These are paleo, gluten-free, low carb, high protein, and low fat. Yippee!

This makes 4 big muffins or 8 small muffins.

Ingredients:
~2 medium bananas, mashed.
~2 Scoops protein powder of your choosing (I use a plant based one)
~4 tbsp flax seed meal
~4 tsp of cinnamon
~4 egg whites or 3 egg whites and 1 whole egg
~2 tsp of baking powder
~1 1/2 tsp of baking soda
~Pinch of salt
~1 Tbsp of almond milk (you could use any milk you prefer)
~1-2 Tbsp of agave nectar or honey. This depends on how sweet you want them.
~Add in your favorite fruits, nuts, or seeds. In the ones above I used golden raisins and sunflower seeds.

1. Preheat oven to 350 degrees. (176 Celcius)
2. Combine all ingreidents except the agave nectar and fruit/nuts.
3. Mix well.
4. Fold in nuts/fruit.
5. Add agave nectar and mix again.
6. Bake for 35-45 minutes, checking them every 20 or so minutes. When a tooth pick comes out clean you are good to go.

These can be stored for 2-5 days in the fridge. When you are ready to eat them just pop them in the microwave for 10 seconds.

Enjoy!

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Email: courtneywval@gmail.com

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Quick and Easy Vegan Quinoa Mac and Cheese

Hey there!
I want to share a recipe I made today for lunch. I don’t know about you but I love mac and cheese so anytime I can figure out a way to make it a teeny bit healthier I will.

Here is the recipe:

Ingredients:
~1/2 cup of quinoa pasta noodles. I get mine from Trader Joe’s. You could also use brown rice pasta if you like
~1/4-1/2 cup of unsweetened almond milk. The amount really depends on how thick you want the sauce.
~1 tsp ground mustard powder
~1 tsp chili powder
~1/2 tsp turmeric
~ 1 tsp sea salt
~4 tbsp nutritional yeast. I would add in 2 tbsp and then give it a quick taste. If you want it to be cheesier then add in the other 1-2 tbsp. You could also add more than 4 tbsp. It really depends on your personal preference.
~Dried parsley for garnish (optional)

What to do:
1. Cook and drain pasta.
2. In a sauce pan add in almond milk and warm it on low-medium heat.
3. Add in mustard powder, chili powder, and turmeric first, stirring the mixture well.
4. Then add in nutritional yeast.
5. Add the salt in last because depending on your brand of chili powder and nutritional yeast the sauce might already be salty enough.
6. Transfer to a bowl and sprinkle on the parsley.
7. Enjoy and share with others!

Hope you enjoy this recipe and if you know any other healthy spins on the traditional Mac and Cheese please let me know in the comments section!


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Homemade Healthy Nutella

Oh, Nutella. Whoever decided to combine hazelnuts and chocolate into a creamy spread was a genius.  
I was in the experimental mood last night and noticed a small bag of hazelnuts in my cabinet that I bought in the bulk section of Whole Foods. So I decided to try to re-create that delicious hazelnut spread with a healthy twist.  Then, like I do with all my at-home experiments, I used my husband as a guinea pig. Consensus: he loved it.  My husband loves Nutella more than anyone else I know so I think we have a winner! 
Ingredients:
  • 1/2 cup of raw hazelnuts
  • 1 Tbsp of chocolate protein powder. I’m using brown rice protein. 
  • 2 Tbsp of raw cacao powder
  • 2 Tbsp of chocolate almond milk*
  • 5 Tbsp of coconut milk creamer*
  • 1 1/2 packets of stevia
  • 2 Tbsp of raw sugar. 
Steps:
1. Add just the hazelnuts to a food processor and blend until it turns into a meal/flour texture. 
2. In a separate bowl combine the remaining ingredients and mix together using a fork. 
3. Once the chocolate, milk, and sugar mixture is well blended add it to the food processor. 
4. Blend in the food processor in 1 minute increments, stirring the mixture well each time. You can stop blending once you have reached your desired thickness. If your mixture is too thick then add a little more milk and continue blending. 
5. Transfer your spread into a bowl and let it sit in the fridge overnight. 
6.Spread it on toast, mix into pancakes, or eat it by itself on a spoon for a little treat. 😉 
*You can substitute for any type of milk you like. 
I hope you enjoyed this post and get a chance to try this yummy recipe. Let me know how it works for you and I’d love to hear about any of your cooking experiments. You can leave a comment below or tweet me @imperfectperla. 
Have a lovely day! 
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St. Patrick’s Green Piña Colada Smoothie (No Alcohol)

Happy (almost) St. Patrick’s Day!

I’m not really into corned beef and cabbage so I’ll be mixing up a different St. Patty’s treat. The weather has been so nice I thought I would put a summer spin on my smoothie and make it a piña colada minus the rum. 
Recipe:
  • 1 cup unsweetened almond milk (as always you could use any kind of milk you like)
  • 3/4 cup of water
  • 2-4 handfuls of spinach. Spinach blends down very easily so you really can add as much as you want. 
  • 4 pineapple slices
  • 1 scoop vanilla protein powder
  • 1 tbsp of chia seeds
  • About 1/4 cup of coconut flakes
  • 1 packet of stevia
  • A few drops of green food coloring for extra green color
Blend it all together and enjoy!
Are you making any other treats for St. Patrick’s Day? Let me know in the comments!
Have a great day!
Courtney
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