CREAMY ICED COFFEE SMOOTHIE (DAIRY-FREE, SUGAR-FREE, SOY-FREE)

(makes 1 small smoothie / double recipe for a larger portion)

1 frozen banana
1/4 avocado
1/4 cup water
1 teaspoon ground vanilla powder/ extract
2 teaspoons nut butter (almond, cashew or macadamia)
1 teaspoon coconut oil
1 or 2 shots espresso
ice to taste

add the frozen banana slices, avocado, water, vanilla, pure maple syrup, nut butter, coconut oil and espresso shots together in a blender
blend until smooth
add ice to taste and blend again

Protein Bento Box Lunch

source: Gathering Dreams

• Roasted chicken breast
• Cherry tomatoes and/or avocado
• 2 boiled eggs (or 2 little quiches)
• A sliced red apple
• A tablespoon of peanut or almond butter

 

Peanut Wraps

This recipe, from Little Birdie Secrets is SO good! You just have to try it to believe it!

1/2 tsp garlic salt
1/2 tsp pepper
3 boneless skinless chicken breasts, cut into strips
1 tbs canola, olive or sesame oil.
1 bag broccoli slaw
1 medium red onion, sliced
1 tsp grated fresh ginger
Tortillas

Peanut Sauce:
1/4 cup sugar
1/4 cup peanut butter (creamy or crunchy)
3 tbs soy sauce
5 tbs water
3 tbs cooking oil ( I used 1 tab. sesame, 2 tab. canola)
1 tsp. garlic powder

Season chicken strips with garlic salt and pepper. In a large skillet cook chicken in hot oil on medium-high until no pink left. Put aside and keep warm.
In same skillet add broccoli mix, onion, and ginger. Cook until crisp but tender.
Make peanut sauce while veggies cook. In a small saucepan combine sauce ingredients, heat and stir until dissolved.
Serve by layering the veggies, chicken, and sauce in a tortilla. Wrap it up. Enjoy.

Thai Chicken Mango Salad

1-2 large chicken breasts, cut into bite-sized chunks
1 mango, peeled and diced
mixed salad greens
1/2 red onion, diced
1 red bell pepper, diced

Fry the chicken breast bites until done. Combine the chicken with the rest of the ingredients. Serve with Thai dressing.

Thai Peanut Salad Dressing

3/4 cup chunky peanut butter
1/2 cup cider vinegar
1 cup canola oil
1/2 cup sugar
2 tsp chopped fresh chili pepper or crushed red peppers
1 Tbsp Thai garlic chili pepper sauce
a few drops of sriracha sauce

Mixed all together thoroughly.

source: Just a Pinch Recipes

OR, Peanut Sauce
2 tablespoons smooth natural peanut butter
2 tablespoons 'lite' coconut milk
1 tablespoon lime juice
2 teaspoons reduced-sodium soy sauce
1 teaspoon brown sugar
½ teaspoon crushed red pepper, or to taste

Whisk peanut butter, coconut milk, lime juice, soy sauce, brown sugar and red pepper until smooth.

Peanut Butter

Perfect Portion : 1 Tablespoon

• Very low glycemic index 
• Packed with protein 
• Sterols help control cholesterol and fend off colon, prostrate and breast cancers 
• Rich in antioxidant compound resveratrol (natural peanut butter contains more resveratrol )
• Keeps high blood pressure under control 
• High in vitamin E, which benefits the immune system 
• High in boron, a mineral that builds bones
• Lowers risk of developing gall stones 

Oatmeal-Peanut Butter Bars

1/2 cup Whole Wheat Flour
1 tea. Cinnamon
1/2 tea. Baking Soda
1/4 tea. Salt

Preheat oven 350F. Coat a 13x9 pan with oil spray. Whisk together above ingredients in a medium bowl.

1/2 cup Creamy Peanut Butter (or Sunflower Seed, Almond or other nut butters)
1/2 cup firmly packed Brown Sugar
1/2 cup Honey

Beat above ingredients in a large mixing bowl with an electric mixer until blended.

1 large Egg
2 large Egg Whites (or the equivalent of Just Whites)
2 Tab. Canola Oil
2 tea. Vanilla Extract

Mix above ingredients into peanut butter mixture until smooth. Add flour mixture and mix with a rubber spatula

2 cups old-fashioned rolled Oats
1 cup dried Cranberries (or Raisins)
1/2 cup chopped Walnuts or Almonds (or Pumpkin Seeds, Sunflower Seeds)
1/2 cup bittersweet or semisweet Chocolate Chips

Add in rest of ingredients. Scrape batter into greased pan and use plastic wrap or parchment paper to lightly press batter into an even layer. Bake for 20-25 minutes. Let cool completely and slice into 24 2x2 inch bars.

One serving is one bar
175 calories
4g protein
24g carbohydrates
2g fiber
8g fat