Protein Pancake



  •    ¼ dry oats
  • ·  1 egg
  •   ½ scoop vanilla protein powder
  •    ¼ cottage cheese
  •    1/8 cup milk
  •  ¼ cup berries or 1/2  sliced banana (can mix with badder or use for topping)
  •   Optional: cinnamon and vanilla extract
  •   1 tbsp real maple syrup



  • Spray pan with cooking spray  or coconut oil and heat to a medium heat
  •  Combine all ingredients (except berries) in a small bowl and blend with an immersion blender or mix together until all ingredients are fully mixed
  •  If you want to add in your fruit, mix that in now and then pour batter onto the warm pan to form four medium-sized pancakes, or 1 big large pancake
  •   Allow to cook until edges start to harden, about three minutes
  •  Flip pancakes and allow to cook until batter is no longer runny, about two more minutes
  • Can top the pancakes with syrup, pumpkin spice, banana slices, berries or even drizzle natural peanut butter on top!

**This is can prepared the night before and stored in the fridge. When ready to eat, warm up in microwave and add your favorite toppings!   


Veggie & Goat cheese Quinoa salad



1 cup quinoa

1 bunch asparagus

1/4 cup extra virgin olive oil

2 tbsp red wine vinegar

¼ tsp each of salt and pepper

1 cup Mini tomatoes, halved

¼ cup chopped fresh basil leaves

2 ouces goats cheese


1.      Cook quinoa according to package directions. Meanwhile, blanch asparagus in boiling water for about 1 min. Transfer asparagus to an ice water bath to stop cooking. Drain once cooled, roughly chop and set aside.

2.      In a large bowl whisk together the oil, vinegar, salt and pepper. Mix in cooked and cooled quinoa, tomatoes, basil and asparagus. Transfer to serving bowl and top with goat cheese crumbles.



  • 1/4 cup olive oil
  • 1 small garlic clove, minced
  • 1/4 tsp parsley
  • 1/8 tsp thyme
  • 1 tsp lemon juice
  • 1 lb fresh salmon
  • salt and pepper to taste
  • Optional: slice of lemon for serving


  1. Preheat the oven to 250 degrees F and line baking sheet with parchment paper.
  2. In a small bowl, mix together olive oil, garlic, parsley, thyme and lemon juice for your marinade.
  3. Brush the olive oil mixture all over the salmon and sprinkle a pinch of salt and pepper over top.
  4. Bake salmon for 20-25 minutes or until salmon is slightly opaque in the middle and flakes easily.
  5. Optional: serve with lemon slice and squeeze a little extra lemon juice over top.

Tomato, cucumber and avocado salad


1 ½ cups cherry tomatoes

1 cucumber (peeled and diced)

1 avocado

4 oz feta cheese

2 tbsp minced onion

1 handful parsley, minced (about 2 tbsp)

2 tbsp olive oil

1 tbsp red wine vinegar

Pepper to taste



1.       Cut cherry tomatoes in halves and add to bowl. (if using regular tomatoes – chop into a medium dice)

2.       Peel one cucumber and dice then add to same bowl as tomatoes

3.       Remove pit and skin from avocado. Dice into medium pieces then add to bowl.

4.       Crumble the feta and add to bowl

5.       Add minced red onion and minced parsley to bowl.

6.       Whisk together olive oil, red wine vinegar and black pepper – pour over salad.

7.       Toss altogether gently and serve right away.

8.       If refrigerating, don’t add the avocado until you are ready to serve. 

Blueberry Banana Muffins


* Mix these together

3 large ripe bananas

1/2 cup apples sauce

1/2 cup water + 3 tbsp chia seed (let chia seed soak in water for 5-10 mins, stirring occasionally. This will form a gooey-like consistency.

1 egg


*In separate dish mix these together

1.5 cups whole wheat flour

1 tsp baking soda

1tsp baking powder

½ tsp salt

Stirring gently, add this bowl  into banana mixture bowl. Then fold in 2/3 cup blueberries (could substitute chocolate chips for the blueberries if you have a sweet tooth).

* Optional – can also fold in ¼ cup chopped walnuts

Bake at 375 degree F for 20 minutes. Let cool for 10 minutes before removing from pan