What’s something you did today that your brain 🧠 tried saying, “you’re too busy 🤪, you’re too tired 😴, you’re too sore 😬, it won’t matter 😯”? I thought 💭 about planking way longer than it would have taken me to just get up and do it.
Given it was Shoulder day 💪🏻, I had to break my plank into segments, but 10 minutes, is 10 minutes. Still a goal crusher 🏆 and I got it done while studying. Let’s celebrate 🎉 your mindset wins too! 👇🏻👇🏻 Share below.
Double Chocolate Black Bean Brownies
How’s everyone feeling after the Halloween craziness and sugar overload??? I had to do QC and make sure all the “candy was safe” last night so a few Twix and Snickers might have disappeared from their bags. But a lot also went into the bin because we don’t need that laying around. Candy equals excess calories and money at the dentist!
But to slowly ween you off the sugar, I’m sharing a healthy dessert with you :) If you’re like me, you might be cooking from the pantry more than ever before?! This recipe uses ingredients you most likely, already have in your kitchen! Challenge your family to try and guess the secret ingredient 😉 If you make these, make sure to snap a picture and share it with me!
Ingredients
¼ cup quick rolled oats
1 (15 ounce) can black beans, drained, rinsed
2 large eggs
¼ cup cocoa powder
⅔ cup honey
¼ cup coconut oil
1 tsp vanilla extract
½ tsp baking powder
Pinch of kosher salt
1 cup chocolate chips (divided use)
Instructions
Preheat the oven to 350 degrees.
Place the oats in a food processor and pulse until finely chopped (approximately 1 minute).
Place black beans, eggs, cocoa powder, honey, coconut oil, vanilla extract, baking powder, and salt into the food processor and pulse until combined (approximately 1 minute).
Pour ½ cup chocolate chips into the batter and mix in.
Pour batter into a greased 8x8 inch pan and top with the other ½ cup of chocolate chips.
Back for 30-35 minutes or until a toothpick inserted in the center comes out clean.
Cool and slice into 2-inch squares.
When I take these to parties, NO ONE ever guesses there are black beans in this and they are gone. 100% of the time, G O N E! Don’t be turned off, try them and see for yourself.
Candy Corn Parfait
Candy corn: you either love it or you hate it! But this delicious parfait puts a fun & healthy spin on the colors of candy corn! Here’s the Candy Corn Parfait - a perfect dessert to serve up on Halloween. Let me know how you like it!
Ingredients
1 Cup coconut cream, unsweetened (chill in fridge overnight, or 1 hour in freezer)
1 Tbsp pure maple syrup
1 pinch sea salt
½ tsp pure vanilla extract
20 oz canned pineapple chunks, drained
2 Cups canned Mandarin oranges, drained
8 pieces candy corn
Instructions
Remove all liquid from coconut cream.
Place coconut cream, maple syrup, salt, and extract in a large mixing bowl; beat with a mixer until stiff peaks form. Set aside.
Spoon pineapple evenly into the bottom of 8 clear glasses; then, arrange the mandarin oranges evenly on top.
Top each glass with a dollop of whipped coconut cream + a piece of candy corn and serve!
Yield: 8 servings.
UPF Containers: 1 Purple, 1 Blue
2B Mindset Plate It: Enjoy as an occasional treat. Be sure to track it!
Candy Bar Inspired Smoothies
Click to download pdf.
It’s that time of year - candy is everywhere and the sweet tooth is getting strong. I can't be the only one?!? I definitely enjoy a few pieces of Halloween candy, but I have been trying to recreate the flavors of my favorite treats in my morning smoothie (Twix, Snickers and Recess's Cups are a favorite here).
Click here to download your copy!
Snickers smoothie
Mini chocolate bars are a crucial part of Halloween… but you also don’t want to be eating 20 Snickers in a single sitting or eating them into November That month is full of it’s own temptations! So, swap in a smoothie instead, same taste, better macros, more energy!
I love this Snickers smoothie recipe because it seriously tastes amazing and has all the superfood goodness you could want!
Ingredients
1 scoop Chocolate Shakeology
8 oz unsweetened almond milk
1 tsp all-natural peanut butter (no added sugar or oil, keep it clean!)
½ a banana
1 tsp caramel extract
1 cup of ice
Instructions
Add all ingredients into the blender. Cover and blend until smooth.
This is only 1 serving.
Ultimate Portion Fix Containers: 1 Red, 1 Purple, 2 tsp
2B Mindset: Enjoy as part of a healthy breakfast.
Pumpkin Spice Latte Energy Balls
These Pumpkin Spice Latte Energy Balls are the perfect thing to whip up on the weekend and snack on during the week!
Ingredients
1 cup all-natural smooth almond butter (TIP - make sure it’s clean! no added oil or sugar)
¼ cup honey (try to buy local, helps with allergies)
¾ cup dry rolled oats (not quick)
½ packet of Cafe Latte Shakeology and ½ packet of Pumpkin Spice Shakeology (or full scoop of Cafe Latte if no PS left!)
½ cup sliced almonds
Instructions
Combine almond butter, honey, oats, Shakeology, and almonds in a medium bowl; mix well with clean hands or a rubber spatula.
Shape mixture into 24 small balls; place in an airtight container.
Put in the fridge for at least 1 hour before serving.
Eat immediately or store in an airtight container in the fridge for up to 5 days.
Yield: 12 servings (2 energy balls = 1 serving)
UPF Containers: 1 Yellow, ½ Blue, 2½ tsp
2B Mindset Plate It: Enjoy as an occasional treat - be sure to track!
Shakeology Cookie Dough
Some things can be simple and delicious and this is one of those things. If you have a sweet tooth, this is low in sugar and meets the needs for those cravings. My Life Coach Teacher, Shannon Conway, shared this with me and it had me at hello, if you know what I’m saying ;o)
Ingredients:
* 1 scoop / packet Vanilla Shakeology (vegan or whey)
* 1 TBSP Original Ghee (from Amazon)
* 1-3 TBSP milk (DF or reg)
* 1 TBSP creamy nut butter (make sure it's clean!)
* 1-2 TBSP chocolate chips
Directions:
1) Heat 30 seconds in microwave.
2) Stir in Milk and Nut Butter.
3) Mix for 30 seconds.
4) Add Chocolate Chips.
1-2 servings
Pumpkin Spice Breakfast Yogurt
It’s time for a tasty treat … and this time of year is perfect for Pumpkin Spice! You may have seen a wonder whip recipe from 2B Mindset but this one is made for October!
Ingredients
3 tbsp pumpkin puree
1 tsp pumpkin pie spice
¾ cup plain Greek yogurt
1 tsp honey (or maple syrup)
2 tbsp granola here’s a great “clean” option)
Instructions
Mix pumpkin puree, pumpkin pie spice, Greek yogurt, and honey together in a bowl. Top with granola and enjoy!
Yield: 1 serving.
Ultimate Portion Fix Containers: 1 Red, ½ Yellow, 1½ tsp
2B Mindset Plate It: Eat as a healthy breakfast option!
Intensifying #mbf and #mbfa
If you’re like me, you’ve already completed a few round of #mbf (Muscle Burns Fat) and #mbfa (MBF Advanced) because they are so short (only 21 days each). It might be time to intensify things so you keep getting results and don’t plateau. Each time I repeat I try to perfect form and increase my weights, but here are a few other tricks too! Let me know which resonated with you the most!
Turmeric Latte
The weather continues to get cooler (depending where you are!) and I’m loving this warm Turmeric Latte on cool mornings 😍 This recipe makes 2 servings, so whip one up for you and a loved one!
Ingredients
2 cups unsweetened vanilla almond milk
½ tsp pure vanilla extract
4 tsp honey
1 tsp ground turmeric
¼ tsp ground cinnamon
Pinch of ground nutmeg
Pinch of cardamom
Extra ground cinnamon to sprinkle on top!
Instructions
In a small pot, add almond milk, vanilla, honey, ground turmeric, cinnamon, nutmeg, and cardamom over medium-high heat.
Whisk together and bring ingredients to a boil; then, reduce heat to low and simmer for 3-5 minutes to reduce the mixture, stirring occasionally.
Pour into 2 small mugs, then sprinkle with ground cinnamon.
Ultimate Portion Fix Containers: 1 tsp
2B Mindset Plate It: Enjoy as an occasional treat; be sure to track it.
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!
Chia pudding
Chia pudding: tastes like dessert, delivers protein, fiber, and antioxidants #WinWin! If you haven’t tried it yet… it’s time! You can prep on the weekend and then eat it for breakfast, a midday snack, or for a sweet dessert to end the day, but it’s a great thing to have on hand for when life hands you curve balls!
The possibilities are ENDLESS! Make it with almond milk, coconut milk, soy milk, or oat milk. Sprinkle with cinnamon or get wild with pumpkin spice. Add your favorite fruits. You do need to have the right ratios of seeds to liquid, so here you go!
Ingredients
1½ c unsweetened almond milk (or fav milk alternative)
1 tbsp raw honey
⅓ cup chia seeds
½ tsp pure vanilla extract (optional)
Instructions
Combine almond milk, honey, chia seeds, and vanilla in a medium bowl and mix well.
Cover the bowl and refrigerate for at least 4 hours or overnight, mixing after 2 hours.
Divide evenly into 2 servings.
So, that’s the basics. But let’s elevate this, shall we; try my favorites below and let me know which is your favorite!
Chickpea + Spinach Slow Cooker Stew
Whether you eat meat or not, this simple vegan stew recipe is a definite winner! It’s packed with colorful veggies in a savory coconut curry broth … and it only takes 15 minutes to prep!
I know some people who eat vegetarian or vegan once a week and there’s actually quite a lot of benefits to doing this (for you and for the earth)! Here are just a few:
🌱 Eating less meat and more plant-based foods (like veggies, beans, and nuts, can improve heart health and reduce the risk of heart disease)
🌱 Skipping even a half serving of meat every day and replacing it with a plant protein like beans or tofu can decrease your risk of getting type 2 diabetes.
🌱 Skipping one serving of beef every Monday for a year saves the equivalent emissions to driving 348 miles in a car! CRAZY!
If you want to learn more about this movement, google “Meatless Monday.” Now… to the Chickpea + Spinach Slow Cooker Stew recipe! ha!
Ingredients
1 tsp olive oil
1 medium onion, chopped
1 medium green bell pepper, chopped
1 medium red bell pepper, chopped
2 cloves garlic, coarsely chopped
2 cups low-sodium organic vegetable broth
1 (14.5 oz) can diced tomatoes, no salt added
2 (15 oz) cans chickpeas/garbanzo beans, drained + rinsed
1 tbsp curry powder
1 tbsp pure maple syrup
1 tbsp fresh ginger, finely chopped
½ tsp sea salt
½ tsp ground black pepper
1 dash ground cayenne pepper (optional)
1 medium head of cauliflower, cut into florets
1 (10 oz) bag of raw baby spinach
1 cup canned lite coconut milk
Instructions
Heat oil in a medium nonstick skillet over high heat.
Add the onion and bell peppers. Cook, stirring frequently, for 4-5 minutes, or until the onion is translucent.
Add the garlic and cook, stirring frequently, for 1 minute.
Place onion mixture in a 3-quart slow cooker.
Add broth, tomatoes (with juice), chickpeas, curry powder, maple syrup, ginger, salt, black pepper, and cayenne pepper. Mix well and cover. Cook on high for 3 hours.
Add cauliflower; mix well and cover. Cook on high for 1 hour.
Add spinach and coconut milk; mix well and cover. Cook on high for 10 minutes or until spinach wilts.
Yields 6 servings.
Ultimate Portion Fix Containers: 2 Green, 1½ Yellow, ½ Blue, ½ tsp
2B Mindset Plate It: A great dinner option for the vegan plan. For non-vegans, add a serving of protein for lunch.
Fall Shakeology Smoothie Ideas
Fall is synonymous with pumpkin-flavored everything, apple-cider anything, chai, maple, cinnamon… you with me?? So, why not bring all those tasty fall flavors into your daily superfoods?!
Just throw the ingredients in the blender and blend until smooth! Easy peasy!!
🍁 Creamy Pumpkin Spice Superfoods:
1 cup unsweetened almond milk
1 cup ice
1 scoop Pumpkin-Spice Shakeology (or Vanilla if you weren’t lucky enough to buy PS before it sold out)
½ cup pure pumpkin puree
UPF Containers: ½ Purple, 1 Red, 1 tsp;
2B Mindset Plate It: A great protein + FFC as part of breakfast
🍁 Cinnamon Apple Cider Superfoods:
½ cup water
½ cup all-natural apple cider
½ cup ice
1 scoop Vanilla Shakeology,
1 tsp ground cinnamon
UPF Containers: 1 Purple, 1 Red;
2B Mindset Plate It: A great snackional or enjoy as part of breakfast
🍁 Vanilla Chai Superfoods:
1 cup brewed chai tea, chilled
1 cup ice
1 scoop Vanilla Shakeology
1 tsp raw honey
1 dash ground allspice
UPF Containers: 1 Red;
2B Mindset Plate It: A great snackional or enjoy as part of breakfast
🍁 Cranberry Clove Chocolate Superfoods:
¾ cup water
¼ cup unsweetened cranberry juice
1 cup ice + 1 scoop Chocolate Shakeology
½ tsp ground cloves
UPF Containers: ½ Purple, 1 Red;
2B Mindset Plate It: A great snackional or enjoy as part of breakfast
Berry Protein Pops
We’re sharing some really tasty summer popsicle recipes in my accountability group - so I wanted to share one with you, too! These Berry Protein Pops are a delicious treat that won’t throw you off your meal plan and you can eat them year-around!
Ingredients
* ¾ cup unsweetened cranberry juice
* ½ cup fresh or frozen raspberries
* ½ cup fresh or frozen strawberries
* ½ cup fresh or frozen cherries
* 1 scoop / packet strawberry Shakeology (vegan or whey)
Instructions
1) Place all ingredients in a blender; cover and blend until smooth.
2) Pour mixture evenly into 4 ice pop molds and freeze for at least 4 hours, or until set.
I can’t wait to hear what you think! Comment below if you make this and any modifications you make!
Holy Guacamole this looks delicious!
Everything is better with guac, amiright??? This recipe is healthy, delicious, and the perfect dip to accompany tortilla chips, or chose a healthier option with carrot sticks, bell peppers, or any other veggie that allows you to “scoop”! People never think of it, but they always gravitate to the veggies as “dippers” when I have them out at parties. Try it :)
Ingredients
4 medium ripe avocados
1 medium tomato (seeds removed, finely chopped)
½ red onion
2 medium jalapenos, seeds and veins removed, finely chopped
¼ cup chopped cilantro
2 tbsp fresh lime juice
½ tsp ground cumin
Sea salt + ground white pepper (to taste)
Hot pepper sauce (like Tabasco, to taste)
Instructions
1) Combine avocados, tomato, onion, jalapenos, cilantro, lime juice, and cumin in a large bowl. Mix well.
2) Season with salt, pepper, and hot sauce. Serve and enjoy!
Coconut Key Lime Smoothie
There’s something about coconut + lime that just screams summer... and this smoothie recipe is one of my favorites for a hot afternoon! If you try it out, make sure to hit reply and let me know! I make this recipe with Shakeology - I love it because it’s so much more than a protein powder. I could get super sciencey about all the benefits but basically, it’s a nutrient-dense superfood protein shake that is formulated with phytonutrients, antioxidants, enzymes, prebiotics, probiotics, fiber, adaptogens, vitamins, and minerals. Yes, please. So, here’s my Coconut Key Lime Smoothie recipe! If you need some Shakeo in your life, hit reply and I can hook you up!
Ingredients:
* 1 cup unsweetened coconut milk beverage (from the carton, not the can)
* 1 cup ice
* 1 scoop Vanilla Shakeology
* 1⁄4 medium lime, with peel
Instructions
1. Place all ingredients in the blender; cover and blend until smooth.
Sweet Potato Pancakes / Waffles
Sweet potatoes are an amazing Superfood and I feel so guilty that I hated them my whole childhood, especially growing up in the south where they're a staple! Sorry Mom! Thanksgiving sure would have been easier if I cared what I ate back then. I don’t think I eve gave them a fair try!
I highly recommend to get your kids involved because this is easy and quick! And who doesn’t love delegating cooking AND dishes?!?! Ummm, yes, please! These make the perfect pre-workout / post-workout meal, especially if you’re following Timed Nutrition!
Ingredients:
1 cooked sweet potato, peeled and steamed (1 yellow container)
2 eggs
Leafy greens (Kale, Arugula or Spinach would all be tasty!) 1 green container
Vanilla, optional (I did not use)
Salt, optional (I did not use)
1 tsp Olive Oil
Directions:
1) Peel and steam potatoes. Make sure to poke holes in potatoes so they don’t explode in the microwave.
2) Measure out 1 green of leafy vegetable you chose and set aside.
3) Crack 2 eggs, or pour 8 egg whites, into serving bowl and add steamed potato and mash / mix together.
4) Fold in leafy greens.
5) Pour mixture into heated and oiled pan.
6) Cook 3-4 minutes and serve as is, with Himalayan Sea Salt or Creamy Roasted Peanut Butter on top. Make sure to track it!!
1 serving
Portion Fix Containers: 1Y, 1B, 1R, 1 Tsp
2B Mindset “Plate-It”: great breakfast, could top with clean nut butter if you like
Baked Donut Holes - Yes, please!
✨ Baked Donut Holes ✨
I’ve got an end of summer treat that is going to make your stomach happy… without throwing off all your results!
Ingredients
* 1 cup gluten-free all-purpose flour
* 1½ tsp xanthan gum
* ¾ cup coconut sugar
* 1½ tsp gluten-free baking powder
* ½ tsp ground cinnamon
* ¼ tsp ground nutmeg
* ¼ tsp sea salt
* 1 large egg
* ¾ cup + 1 tbsp coconut milk beverage, divided use
* 2 tbsp extra-virgin organic coconut oil, melted
* 1¼ tsp pure vanilla extract, divided use
* ½ cup powdered sugar
Instructions
1) Preheat the oven to 350º F. Lightly coat two mini-muffin pans with spray. Set aside.
2) Place flour, xanthan gum, sugar, baking powder, cinnamon, nutmeg, and salt in a food processor (or blender). Pulse to blend. Set aside.
3) Combine egg, ¾ cup coconut milk, oil, and 1 tsp. extract in a medium mixing bowl; whisk to blend.
4) Add egg mixture to flour mixture. Process for 30 to 60 seconds, scraping sides occasionally, until a smooth batter forms.
5) Fill prepared pan with approx. 1 Tbsp. batter per muffin cup. Bake for 10 to 12 minutes, or until tops of donuts are golden brown and a toothpick inserted into the center of one comes out clean. Set aside to cool.
6) To make glaze, combine powdered sugar, remaining 1 Tbsp. coconut milk, and remaining ¼ tsp. extract in a small bowl; whisk to blend.
7) Dip top of each cooled donut hole into glaze and place on a serving plate.
Notes:
For vegan donut holes, substitute 1 tbsp ground flaxseed + 2 tbsp water for egg. Mix flaxseed and water; set aside while combining dry ingredients.
Check your GF flour for xanthan gum; some contain it and some don’t! If yours does, you can omit that.
Portion Fix Containers: 1 donut hole = 1 Yellow
2B Mindset Plate It: Enjoy as occasional treat, be sure to track
Move over Banana Bread... Pumpkin Bread is here for fall!!!
If you’re getting tired of baking banana bread - is that still a pandemic phenomenon?! - you have to try this Pumpkin Bread recipe! As we get closer to the end of summer, I just want all the pumpkin spice things… and this will have to do until my shipment of Pumpkin Spice superfoods arrive! Try it out and let me know how you like it!
Ingredients
* 1 cup almond flour
* ¼ cup coconut flour
* 1 tbsp pumpkin pie spice (you can buy this or make it on your own to save money)
* ½ tsp sea salt
* ½ tsp baking powder
* ½ tsp ground cinnamon
* 4 large eggs, lightly beaten
* ⅓ cup coconut oil, melted
* 2 tbsp pure maple syrup
* ¾ cup pumpkin puree (not canned pumpkin pie filling!)
* Nonstick cooking spray
Instruction:
1) Preheat the oven to 350° F.
2) Combine almond flour, coconut flour, pumpkin pie spice, salt, baking powder, and cinnamon in a medium bowl; mix well and set aside
3) Combine the eggs and oil in a large bowl; mix well. Add the maple syrup and pumpkin; mix well.
4) Add the flour mixture to the egg mixture; mix until just blended.
5) Place batter in a small loaf pan that has been lightly coated with spray..
6) Bake for 35 to 45 minutes, or until a toothpick inserted in the middle comes out clean.