Individual 7-Layer Dip

Save this recipe…. it’s perfect for summer BBQs, Superbowl / Football games, but this week, it’s prefect for Thanksgiving and serves a crowd. It’s nice to have healthy options when most of the events have unhealthy options in plentiful!

This recipe can help even healthier with fresh veggies or whole-grain tortillas for a balanced meal.

7-Layer Dip

Servings 4

Ingredients

¼ cup sour cream

½ tsp. low-sodium taco seasoning

1 tsp. fresh lime juice

1 cup nonfat refried beans

½ cup guacamole

½ cup fresh salsa (we prefer pico de gallo)

¼ cup shredded cheddar-jack cheese

½ cup shredded romaine lettuce

¼ cup sliced black olives, drained

Cleaned and prepped vegetables for serving

Instructions

1. Add sour cream, taco seasoning, and lime juice to a medium mixing bowl; stir to combine. Set aside.

2. In each of four small bowls (or ramekins) layer ¼ cup refried beans, 2 Tbsp. guacamole,

2 Tbsp. salsa, 1 Tbsp. sour cream mixture, 1 Tbsp. cheese, 2 Tbsp. shredded lettuce, and 1 Tbsp. black olives.

3. Serve each bowl with carrots and celery sticks for dipping.

What do you prefer to dip in guacamole ?

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Cocoa Nut Butter Protein Balls

These are sooo easy and can be modified however you want if there are allergies!

Ingredients:
- 5 cup QUICK oats (old fashioned requires more sweetener IMO)

- 1 cup any Creamy nut 🥜 butter (just make sure it’s clean and there’s no added sugar or oil)

Yogurt, Shakeology powder, loose granola on top! 1.5R, 2Y, 2 tsp

- ¾ cup sweetener of choice (I combined local Honey🍯 and Pure Maple Syrup)

- ½ cup cocoa

- 2 scoops / packets Shakeology (any flavor and either whey or vegan will do)

** if for a kids’ class, you could switch 1 cup of Oats with 1 cup Rice Krispies for a crunch

**other modifications can be diced cranberries, nuts, coconut or chocolate chips. These will require more sweetener to make it sticky enough to hold, so instead swap out ½ cup Oats for these modifications.

Directions:
1. Mix together with a mixer or you’ll get an arm workout too. It doesn’t matter which order you add ingredients, I mix once all are in the bowl.
2. Roll into balls (24-30), or put in a 13x9 pan and make bars (yields ~20-22 bars depending on thickness).

Serve with plain greek yogurt for breakfast (see above) with 2 - 3 balls (these are sweet enough so you don’t need a sweetened yogurt like Vanilla, and then you forgo the additives that aren’t great for you anyways). You can also put additional Shakeology in your yogurt and stir together before topping with loose granola, or crumble a few balls.

For lunch these can be a healthy carb (2-3 balls), or for snack (kids 4-5 balls, adults 2). These are heavier than my 21-Day Fix Granola Balls so I limit these to heavy fitness days like training, or days I work out for longer than 40 minutes.

Let me know how you like them! I find them very kid friendly!

Cauliflower Breadsticks

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Cauliflower is the rage now and everyone, big and small, in my family loves it too!  Our favorite go-to lately has been roasted cauliflower, and thanks to Pinterest, there are 1,000,001 ways to make it.  But, I've seen a few variations on pizza crusts and breadsticks too.  Check this out! It. Is. Amazing and is 100% Shift Shop approved!!  To learn more about Shift Shop click HERE!

Ingredients
1 head cauliflower, large (7" - 8" wide)
1/4 cup egg whites
1/2 cup + 3/4 cup (for topping) Mozzarella/Tex Mex cheese, shredded
1 tsp Italian herb seasoning or any dried herbs like rosemary, basil, parsley
1/4 tsp freshly ground black pepper
Pinch of salt
Marinara sauce for dipping

Directions can be found HERE. 

Chunky Jalapeno Avocado and Bean Dip

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Chunky Jalapeno Avocado and Bean Dip

Ingredients
15 oz can chickpeas or white beans, drained & rinsed
1 large avocado, pitted & skin removed
1/4 cup water
2 tbsp olive oil, extra virgin
1/2 lime, juice of
1 tbsp jalapeños, seeded & chopped (use 1/2 tbsp for kid friendly & more or with seeds to taste)
1 tsp salt
1/2 tsp ground black pepper
1/4 tsp cumin
Handful cilantro
1/2 cup corn (if using frozen thaw beforehand)

Instructions can be found HERE.  Refrigerate in an airtight container for up to 2 days.

LOW CARB BRUSCHETTA

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This is so ridiculously easy and costco sells them for $14 / bag so save your money and make them from scratch.  Plus, doesn't everything taste better when it's made from scratch?  Secret - I don't love to cook, but I know it's a necessity for my family and that my kids MUST eat :) so I do it.  But what makes it more fun is to assemble all the ingredients together at first and pretend I'm on a cooking show!  TRY IT!! It works.  Exercise and cooking are both just as much mental as they are capable. 

INGREDIENTS
Hand grated, fresh parmesan cheese.

Instructions can he found HERE.

Watermelon Feta Mint Skewers

Here's a fun recipe my friend gave me and it's delish!! (and pretty).  When you go to parties or BBQs and are trying to stick to your goals, keep this in mind...BRING SOMETHING YOU WANT TO EAT and that's in line with your goals.  There is almost always a veggie and fruit platter so maybe bring a prosciutto & melon app, or hummus dip for veggies, clean guacamole with veggies & chips (for the others).  You can do it, it just takes a little planning ahead that's all.  Here's the full recipe HERE.

Watermelon Feta Mint Skewers

 

Ingredients:
* 4 oz feta cheese, in a block (I used low-fat)
* 1/4 of a large watermelon, cubed into bite-sized pieces
* Mint leaves
* Skewers/toothpicks
* Balsamic for drizzling

Directions:
*Cube the watermelon into bite sized pieces.
*Cube the block of feta.

*To assemble, stack the feta and watermelon with a mint leaf in between. Using a skewer or toothpick, skewer the stack.

*For added flavor, I used a reduced balsamic vinegar drizzle.This is entirely optional, but also entirely delicious so that’s your call. To make the drizzle, add ½ cup balsamic vinegar to a small saucepan and reduce for 3-5 minutes until thickened. Drizzle over the skewers.