Buffalo Chicken Soup

I know I already shared a Chicken Soup recipe this month, but is there really ever too much Chicken Soup? And THIS recipe is something I’ve never seen before - Buffalo Chicken Soup 🔥 FIRE, right?!

Servings: 4

Ingredients

1 Tbsp. ghee 

1 cup finely chopped onion

½ cup chopped carrot

½ cup chopped celery

4 cups low-sodium organic chicken stock

½ cup low-fat (1%) sour cream

¼ cup crumbled blue cheese

¼ cup whipped cream cheese

¼ cup hot pepper sauce

½ tsp. garlic powder

¼ tsp. sea salt (or Himalayan salt)

1 lb. + 4 oz. raw chicken breast, skinless, boneless

3 Tbsp. cornstarch + 3 Tbsp. water (combine to make a slurry)

Instructions

1. Heat ghee in large skillet over medium-high heat; cook onion, carrot, and celery until tender, about 3 to 5 minutes. Remove from heat.

2. Place vegetable mixture in a slow cooker. Add in stock, sour cream, blue cheese, cream cheese, pepper sauce, garlic powder, and salt; mix well.

3. Add chicken to slow cooker; cover. Cook on low for 5 to 6 hours, or until chicken is fork tender.

4. Remove chicken from soup; shred the chicken using two forks. Set aside.

5. Turn the slow cooker up to high. Add cornstarch mixture. Cook, stirring frequently, on a low boil for 2 minutes, or until soup thickens. Add shredded chicken. Turn off heat.

6. Serve immediately.

Smoked Gouda Grilled Cheese

There’s something so comforting about a grilled cheese sandwich — crispy-crunchy on the outside, gooey on the inside with delicious melted cheese. AND it takes minutes to throw together! Think you can’t enjoy foods you like and stick to a nutrition program? This recipe proves that thinking wrong, right away!

This yummy grilled cheese recipe features smoked gouda, a boldly flavored cheese, so you can use less and still enjoy the cheesy goodness.

A light spreading of Dijon mustard, roasted red peppers, and peppery arugula makes this a grilled cheese sandwich you will crave again and again.

Smoked Gouda Grilled Cheese

Servings: 1

Ingredients

2 slices sprouted whole-grain bread

1 tsp. Dijon mustard

1 oz roasted red bell pepper strips

1 slice medium tomato

¼ cup fresh arugula

¼ cup shredded smoked gouda cheese (1 oz)

½ tsp. olive oil

Instructions

1. Spread mustard on one slice of bread.

2. Top with pepper strips, tomato, arugula, cheese, and a second slice of bread. Set aside.

3. Heat oil in a medium nonstick skillet over medium high heat.

4. Add sandwich; cook for 2 to 3 minutes, or until golden brown. Flip, then cook for 3 to 4 more minutes or until the cheese has melted.

Peanut Chicken with Soba Noodles

One of the most common objections I get to committing to a nutrition program is not having enough time. If you’re here, you’ve already decided your health is more important than your excuses 🙌 here is one of the fastest recipes I have on hand! Finished with a delicious, lightly sweet peanut and soy sauce, it tastes great hot or cold and is a great make-ahead recipe for low-maintenance meal prep.

Peanut Chicken with Soba Noodles

Servings: 4

Ingredients

½ cup low-sodium organic chicken broth

1 Tbsp. all-natural peanut butter

1 Tbsp. reduced-sodium soy sauce

1 Tbsp. raw honey

2 cloves garlic, finely chopped

1 thin slice fresh ginger, peeled, finely chopped

1 tsp. coconut oil

12 oz. raw chicken breast, boneless, skinless, cut into 2-inch pieces

½ medium onion, thinly sliced

2 cups fresh spinach (or chopped baby bok choy)

1 cup shelled edamame

2 cups cooked soba noodles (about 4 oz. dry noodles)

1 tsp. crushed red pepper (optional)

2 Tbsp. raw peanuts

Instructions

1. Combine broth, peanut butter, soy sauce, honey, garlic, and ginger in a medium bowl; whisk to blend. Set aside. 

2. Heat oil in a large skillet (or wok) over medium-high heat. 

3. Add chicken and onion; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent. 

4. Add spinach; cook, stirring frequently, for 2 to 3 minutes, or until spinach is wilted.

5. Add edamame, noodles, broth mixture, red pepper (if desired), and peanuts; cook, stirring frequently, for 2 to 3 minutes, or until heated through. 

Almond Milk Chai Latte

As the weather cools down, I love to add in more warm drinks, especially in the morning - this almond milk chai latte is a great source of antioxidants 😍 As far as tricks and treats, I love subbing unsweetened nut milks in my drinks! They have great flavor, and also have less fat and sugar than other milks. And a fun way to switch things up instead of your standard coffee order to go? Do it yourself!

This recipe makes 2 servings.

Ingredients

• 2 cups unsweetened vanilla almond milk (or other nut / oat milk)

• 2 black tea bags

• ¾ tsp ground cinnamon

• ¼ tsp ground ginger

• ⅛ tsp ground cloves

• 4-8 tsp honey (to taste)

Instructions

1. Heat up the almond milk in a saucepan over medium-high heat, until it begins to bubble over the edges of the pan.

2. Turn off the heat and add tea bags to the pot of hot milk. Wait 3-5 minutes for the tea to steep; then, remove the bags.

3. Add in cinnamon, ginger, cloves, and honey. Turn the heat to medium; whisk to combine, stirring regularly, until the mixture is hot.

4. Adjust any seasoning to your taste and serve immediately.
   

You can store leftovers in an airtight container for up to 4 days in the fridge - serve chilled over ice or reheat on the stove!

Pumpkin Spice Granola Whip

It’s time for another tasty treat … can you really have too much Pumpkin Spice? 🎃 This wonder whip recipe is made for this season!

Ingredients

• 3 tbsp pumpkin puree

• 1 tsp pumpkin pie spice

• ¾ cup plain Greek yogurt

• 1 tsp honey (or sweetener of choice)

• 2 tbsp granola 

Instructions

1. Mix pumpkin puree, pumpkin pie spice, Greek yogurt, and honey together in a bowl. Top with granola and enjoy!

This recipe makes 1 serving.

Coco Caramel Delight Smake

Here’s another recipe to turn to when those sweet cravings hit! The Chocolate Caramel Delight Smoothie tastes like your favorite chocolate caramel candy, but is SO healthy you can enjoy it anytime of day, any day of the week, and still stick to your nutrition goals!

Ingredients

1 cup unsweetened almond milk

1 cup ice

1 scoop Chocolate life shake

1 tsp. pure caramel extract

2 Tbsp. shredded unsweetened coconut, toasted

Instructions

Place almond milk, ice, life shake, extract, and coconut in blender; cover and blend until smooth.

This recipe makes 1 serving.

Candy Corn Parfait

Where are my candy corn lovers at? This is a love/hate treat, but this trick puts a healthy spin on the COLORS of candy corn, without all the artificial sugar. Here’s the Candy Corn Parfait - a perfect dessert to serve up on Halloween.

Ingredients

• 1 cup coconut cream, unsweetened (chill in fridge overnight or in the freezer for 1 hour)

• 1 tbsp pure maple syrup

• 1 pinch sea salt

• ½ tsp pure vanilla extract

• 20 oz canned pineapple chunks in juice, drained

• 2 cups canned manadarin oranges, drained

• 8 pieces candy corn

Instructions

1. Remove all liquid from coconut cream.

2. Place coconut cream, maple syrup, salt, and extract in a large mixing bowl; beat with a mixer until stiff peaks form. Set aside.

3. Spoon pineapple evenly into the bottom of 8 clear glasses; then, arrange the mandarin oranges evenly on top.

4. Top each glass with a dollop of whipped coconut cream + a piece of candy corn and serve! 

This recipe makes 8 servings.

Sweet S’mores Super Shake

We love the flavor of s’mores, but sadly, the chocolate and marshmallow goodies don’t meet our clean-eating goals.

That’s where this recipe for a S’mores Shake comes in. It captures the iconic flavor — and we can drink one every day if we want!

Ingredients

1 cup unsweetened vanilla almond milk

1 cup ice

1 tsp. pure vanilla extract

1 scoop Chocolate life shake

2 tsp. ground whole-wheat graham cracker crumbs, divided use

Marshmallow fluff (optional topping)

Instructions

Place almond milk, ice, extract, life shake, and 1 tsp. graham cracker crumbs in blender; cover. Blend until smooth.

Pour into a serving glass and garnish with remaining 1 tsp. graham cracker crumbs and 1 scoop of optional fluff topping; serve immediately.

This recipe makes 1 serving.

Pumpkin Spice Latte Energy Balls

Try this delicious swap for a tasty seasonal  treat for after school snacks, sporting events, or as breakfast with a side of plain greek yogurt flavored with cinnamon and vanilla. My entire family loved these Pumpkin Spice Latte Energy Balls and I love that they’re all-natural, with none of the mystery ingredients packed into store bought pumpkin treats! That’s not good for any of us!

Ingredients

• 1 cup all-natural smooth almond butter

• ¼ cup honey

• ¾ cup dry rolled oats

• ½ packet of Cafe Latte life shake

• ½ packet of Pumpkin Spice life shake (don’t have it? Use a full scoop of Cafe Latte + 1 tsp. Pumpkin spice mix)

• ½ cup sliced almonds
  

Instructions

1. Combine almond butter, honey, oats, life shake, and almonds in a medium bowl; mix well with clean hands or a rubber spatula.

2. Shape mixture into 24 small balls; place in an airtight container. 

3. Put in the fridge for at least 1 hour before serving.

4. Eat immediately or store in an airtight container in the fridge for up to 5 days.

This recipe makes 12 servings (2 energy balls per serving).

"adrenal cocktail" aka mocktail

My super simple variation of the "adrenal cocktail" aka mocktail.

Refreshing, delicious, easy to make on the go, or keep at work, and no juice needed!

Just water + Triple Defense Boost + Hydrate Lemon Lime + ice!

1. Triple Defense Boost supports the nutritional needs of your immune system with critical immune-supporting vitamins and minerals, including vitamin C, vitamin D, and zinc. It engages your immune responses with a patent/patent-pending proprietary botanical blend of yeast beta-glucan, Reishi mushroom, and Panax ginseng, and it helps stimulate natural defenses with a proprietary antioxidant blend of elderberry, quercetin, and echinacea.

The immune-boosting ingredients in Triple Defense Boost are clinically proven to play a critical role in healthy immune function and have been shown in laboratory studies to boost Natural Killer cell activity by 3x and increase the proliferation of other immune cells by 5.8x.

2. Hydrate contains more electrolytes than the leading brand and only 10 calories and 1 gram of added organic sugar to increase electrolyte absorption. Guaranteed to be safe and free of harmful ingredients, and no artificial colors, sweeteners or preservatives.

Let me know if you try this!

Pumpkin Bread

Try to look away and not drool! Pumpkin lovers, you out there?? Try this recipe!!

But first, I want to hear your guess … in the US a can of pumpkin is $1.99… in Australia guess the cost of can. **hint “what would be expensive making it not worth it to buy?”

I’ll send Shaklee samples to whoever is closest to the correct answer ;)

Ingredients:

1 15oz. can pumpkin puree

1/4 c cup coconut milk yogurt, unsweetened

1/4 cup coconut oil

2 eggs

1 cup coconut sugar

1 cup almond flour

1/2 cup GF all purpose flour

1/2 cup vanilla Life Shake

1 tsp. cinnamon

1/4 tsp. nutmeg

1 tsp. pumpkin pie spice (you can make your own if you don’t have this)

1 tsp. baking powder

1 tsp. baking soda

1/3 cup semi-sweet chocolate chips (Guittard or Ghirardelli are my favorite brands)

Directions:

1. Preheat over to 350 degrees. Line a loaf pan with parchment paper.

2. Mix wet ingredients in a small bowl.

3. Mix dry ingredients in a large bowl, then add the wet. Mix well.

4. Pour into loaf pan and top with more chocolate chips.

5. Bake for 40-45 minutes or until a toothpick inserted comes out clean.

6. Let cool on a baking rack for at least 30 minutes.

Snickers smoothie

Fun sized candy are a crucial part of Halloween… but you also don’t want to be eating 20 Snickers in a single sitting… everyday! So, pencil in smoothies somedays! 

I love this Snickers smoothie recipe because it tastes seriously amazing and, of course, it has all the superfood goodness anyone could ask for!

Ingredients

• 1 scoop Chocolate life shake

• 8 oz unsweetened almond milk

• 1 tsp all-natural peanut butter

• ½ a banana

• 1 tsp caramel extract

• 1 cup of ice

Instructions

1. Add all ingredients into the blender. Cover and blend until smooth.

This recipe makes 1 serving.

Caramel Apple Super Shake

Are you a caramel apple lover? The standard, caramel and nut dipped apple treat runs at about 300 calories and over 70g of sugar! Now, I’m all about treating yourself, but you can get the caramel apple flavors you love with a whole lot healthier option! This swap runs at about 200 calories, 17g of protein and only 13g of sugar!

Ingredients

1 cup unsweetened almond milk

2 scoops Vanilla life shake

1 dash sea salt (or Himalayan salt)

1 tsp. pure caramel extract

½ cup unsweetened applesauce

1 cup ice

Instructions

Add all ingredients into the blender. Cover and blend until smooth.

This recipe makes 1 serving.

High Protein Healthy Recess’s Cup

This is my most requested recipe of August. It's no surprise when 2 of the 4 ingredients are peanut butter and chocolate. That is never wrong! These are also Gluten Free, Dairy Free (depending on the Chocolate Chips you use), and Nut Free (use Sunflower Butter if this is a requirement)! This is very allergy friendly so it's been a hit with 100% that have tried it! The original recipe is HERE.

.

But I re-vamped this to include more protein and it was just as much a hit!! TRY THIS OUT!

New ingredient list (directions are the same):

1 cup quick oats (don’t use old fashioned)

2 scoops Life Protein (adds 20g protein) can be chocolate or vanilla, but I’ve always used vanilla

2 TBSP Pumpkin Seeds (any seeds are fine)

1 cup Nut Butter of choice (I used ½ almond butter, ½ peanut butter because that’s what I had on hand)

¼ cup honey

2 TBSP pure maple syrup (NO LITE syrup here, if you don't have PURE maple syrup, use extra honey or agave instead)

½ cup Chocolate chips of choice (choose DF if that's your goal)

Enjoy and let me know if you make these! If you have any questions, post them below.

You can make these “bars” or “balls”. Now that school is back in session I am rolling balls more so I can take them to the bus stop and they can eat on the way to sport a little quicker.

Irish Stew Recipe

I love having a good stew recipe on hand, and this is a repeat winner for me, for sure! Stew freezes beautifully and could not be easier to make - this whole recipe can be done in one pot; yes, please!

Irish Stew Recipe

Servings 4

INGREDIENTS

2 tsp. olive oil

12 oz. raw leg of lamb, boneless, fat removed, cut into ¾-inch cubes

1 medium onion, chopped

3 medium carrots, peeled, chopped

2 medium leeks, sliced

2 medium parsnips, sliced

6 cups water

2 cups low-sodium organic beef (or vegetable) broth

1 bay leaf

1 tsp. dried thyme

½ tsp. sea salt (or Himalayan salt)

2 medium Yukon gold (or Peruvian blue) potatoes, cut into ¾-inch cubes (approx. 12 oz.)

2 cups cabbage, coarsely cut

¼ cup chopped fresh parsley

INSTRUCTIONS

Heat oil in a large saucepan over medium-high heat. Add lamb; cook, stirring frequently, for 3 to 4 minutes, or until browned. Add onion, carrot, leeks, and parsnips; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent. Add water, broth, bay leaf, thyme, and salt. Bring to a boil. Reduce heat to low; gently boil, covered, for 30 minutes. Add potatoes and cabbage; cook, uncovered, stirring occasionally, for 10 to 15 minutes, or until lamb and potatoes are tender. Remove bay leaf; add parsley and enjoy!

Chickpea Curry with Chicken

Today’s recipe is great for lunch or dinner, and tastes better and better as it sits through the week! Feel free to double up and freeze for another week - I do this all the time!

Chickpea Curry with Chicken

My family loves curry so when I find a good recipe for it, I must share!!! Let me know if you try it and if you have other favorite curry recipes too!

INGREDIENTS

1 Tbsp olive oil
1 lb raw chicken breast tenders
1 medium onion, chopped
3 cloves garlic, crushed
½ tsp mustard seed
1 tsp ground turmeric
1 tsp ground cumin, divided use
1 tsp ground coriander
1 tsp chili powder
1 (15-oz.) can chickpeas (garbanzo beans), drained and rinsed
1 (14.5-oz.) can low-sodium diced tomatoes
1 cup low-sodium organic chicken broth (or vegetable broth)

INSTRUCTIONS

Heat oil in a large skillet (or wok) over medium-high heat. Add chicken; cook, for 4 to 5 minutes, turning once, until golden brown. Remove from the pan. Set aside. Add onion, garlic, ½ tsp. cumin, and mustard seed to the same skillet; cook over medium heat, stirring frequently, for 3 to 5 minutes, or until the onion begins to soften. Add turmeric, remaining ½ tsp. cumin, coriander, chili powder, chickpeas, tomatoes, chicken broth, and chicken. Bring to a boil, reduce heat to medium-low; gently boil for 10 to 15 minutes.

4 servings

Butternut Squash Mac n’ Cheese

Ready for some more “Make and Take” meal prep inspo? How does Mac n’ Cheese sound? 🤤 Delicious!

Butternut Squash Mac n’ Cheese

Servings 10 (Prep and freeze half for another week)

INGREDIENTS

1 lb. dry whole-wheat macaroni

1 tsp. olive oil

1 medium onion, chopped

2 medium red bell peppers, chopped

3 cups cubed butternut squash

1¾ cups low-sodium organic chicken broth

1 cup low-fat milk

2 Tbsp. low-fat plain Greek yogurt

1 cup shredded Gruyere (or Swiss) cheese

1 cup shredded sharp cheddar cheese

Sea salt and ground black pepper (to taste; optional)

Nonstick cooking spray

Finely chopped fresh parsley (for garnish; optional)

INSTRUCTIONS

Preheat the oven to 375° F. Cook macaroni according to package directions. Drain and set aside. Heat oil in a large nonstick skillet over medium-high heat. Add onion and bell peppers; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent. Set aside. Combine squash, broth, and milk in a medium saucepan. Bring to a boil over medium-high heat. Reduce heat to medium; gently boil for 22 to 25 minutes, or until squash is tender. Place squash mixture in a blender or food processor; cover with lid and kitchen towel. Blend until smooth. Combine squash mixture, macaroni, onion mixture, yogurt, and cheeses. Season with salt and pepper if desired; mix well. Place macaroni mixture in a 13 x 9-inch ceramic or glass baking dish that has been coated with spray. Bake for 25 to 30 minutes, or until the sauce is bubbling. Garnish with parsley if desired.

Vanilla Peach Pumpkin Oats

Each week, I am going to share a meal prep recipe that you can “Make, and Take!” Think simple ingredients, easy to package and reheat, and cozy, comforting deliciousness in every bite! Save these recipes each week to build your next meal prep adventure 🙌

First up, breakfast! This Vanilla Peach Pumpkin Oats recipe is the perfect transition recipe from summer to fall and requires no reheat - aka perfect for whatever mornings bring your way!

Vanilla Peach Pumpkin Oats

Servings 1 (Make 3-4 servings to fill your fridge! These will keep for 4 days in an airtight container)

INGREDIENTS

½ cup dry rolled oats

2 scoops vanilla Life Shake powder

⅔ cup water

½ tsp. pure vanilla extract

1 medium peach, chopped

2 Tbsp. pumpkin puree (no sugar added, just pumpkin!)

INSTRUCTIONS

Combine oats and protein powder in a medium bowl; mix well. Add water, extract, and pumpkin puree; mix well. Soak, covered, in the refrigerator overnight. In the morning, top with peach; serve immediately.

Unicorn Bark

If you’re someone who believes that the magic of unicorns exists, then you’re my people 🦄 This recipe recreates the magic of a unicorn without any mystery - you probably have most of the ingredients in your kitchen already!

Unicorn Bark looks decadent and delicious, but is made from protein powder, yogurt, and fresh fruit! A win, win for you and the whole family 🙌

Ingredients

Parchment paper

2¼ cups reduced-fat (2%) plain yogurt, divided use

6 scoops vanilla Life Shake, divided use

4½ tsp. honey, divided use

½ cup medium strawberries, chopped

½ cup fresh blueberries

½ cup chopped mango or pineapple

¼ cup + 2 Tbsp. unsweetened shredded coconut

Instructions

Line 13 x 9-inch pan with parchment paper. Set aside.

Place ¾ cup yogurt, 2 scoops Life Shake, 1½ tsp. honey, and strawberries in a blender; cover; blend until smooth. Place in a medium bowl. Set aside

Place ¾ cup yogurt, 2 scoops Life Shake, 1½ tsp. honey, and blueberries in a blender; cover; blend until smooth. Place in a medium bowl. Set aside

Place remaining ¾ cup yogurt, remaining 2 scoops Life Shake, remaining 1½ tsp. honey, and mango in a blender; cover; blend until smooth. Place in a medium bowl. Set aside.

Place large dollops of strawberry mixture randomly around the prepared baking sheet. Repeat with blueberry and mango mixtures, making sure dollops are touching. Gently swirl through yogurt mixtures with a knife in a circular motion to create marbling. Sprinkle top with coconut. 

Cover with plastic wrap. Freeze for two hours, or until firm, then cut (or break) into bite-sized pieces. Serve immediately, or freeze in an airtight container for up to five days until ready to eat.

Servings: 6

Peanut butter ice cream

I am wrapping up our Sweet Treat series with the sweetest, summer treat of them all - ice cream! This peanut butter ice cream is made from all-natural peanut butter, unsweetened almond milk, and chocolate Life Shake. The gluten-free, mini cookies are sweetened with just two tablespoons of maple syrup and can be paired with any ice cream you like!

For today, though, we’re keeping things peanut buttery and delicious 😋

Ingredients

Ice Cream

3 Tbsp. unsweetened almond milk

1 large banana, frozen, cut into chunks

2 Tbsp. all-natural peanut butter

2 scoops chocolate Life Shake

Cookies

1 cup almond flour (sift after measuring)

1 dash sea salt or Himalayan salt

1 dash baking soda

2 Tbsp. pure maple syrup

1 Tbsp. extra virgin organic coconut oil, melted

1 tsp. pure vanilla extract

2 tsp. unsweetened almond milk

Parchment paper

Instructions

For Ice Cream

Place almond milk, banana, peanut butter, and Life Shake in a food processor (or blender). Process until smooth. Immediately freeze and store in a tightly covered container for up to five days until ready to eat.

For Cookies

Preheat the oven to 325° F. Lightly coat a large baking sheet with spray. Set aside. 

Combine almond flour, salt, and baking soda in a medium bowl; mix well. Set aside.

Combine maple syrup, oil, and extract in a small bowl; mix well. 

Add maple syrup mixture to almond flour mixture. Add almond milk, mixing to break up clumps of dough. Form dough into a ball with clean hands. Place on parchment paper. Roll into a 7-inch long log. Freeze for 50 to 60 minutes, or until firm.

Cut the log into twelve slices. Spread slices out on a prepared baking sheet. Bake for 8 to 10 minutes, or until set. Cool for 10 minutes on a baking sheet. Loosen with metal spatula, remove from baking sheet and cool completely on a wire rack (or on parchment paper).

For Ice Cream Sandwiches

Place 2 Tbsp. ice cream on one cookie. Top with a second cookie. Repeat with remaining cookies. Freeze for one hour; serve immediately.

Servings: 6