Wild Protein Bars

 Totally hits the sweet spot.  When I am craving a bit of sugar, I grab one of these.  Plus it's a great way to sneak in some coconut oil.  And unlike protein bars I used to eat, these are filling and satisfying with no residual sugar cravings.





Ingredients

3 to 4 tbsps of coconut oil
1/4c of chocolate dream protein
1/2c of ground almond meal
3/4c shredded coconut
Optional - 2 tablespoons of honey - preferrably raw

Melt coconut oil and honey (if using) in a pot on the stove.  When melted, remove from heat and add protein and almond meal.  Mix together and then add shredded coconut.  When all the ingredients are combines.  Poor onto a plate or lid that is covered in wax paper. (surface needs to be flat) and form into a rectangle.  Throw into the freezer for 20 to 30 minutes.

When solid cut into bars or cubes to snack on.  Store in the refridgerator or freezer.

Bring as an easy breakfast, snack or part of a post workout meal.  Post workout I would include fruit.

Featured Recipe

I found this recipe and I love it!  I have made if for a few events at Wild Workouts and Wellness.  This is a great snack for the kids or for endurance athletes.

Check out the Primal Nut Bars at the Cave Woman Cafe.

Crockpot Sweet Potato Chili

It's a busy time of the year with the holidays here.  When schedules get busy, healthy eating often evades us as we are too tired to cook a meal when we get home.  That's why I love the crockpot.  Yes, there is a bit of planning.  But it's so nice to come home to a warm meal.

Ingredients:
1 lb ground beef
2 cups chopped up sweet potatoes (keep pieces small to make sure they cook)
1/2 an onion chopped
1 red pepper chopped up
2 cloves of garlic minced
1.5 Tbsp of chili powder
1 tsp of cumin
salt and pepper to season
1 14.5 oz of diced tomatoes
2 cups beef broth

Place all of the ingredients in your crockpot.  Give it a good mix and cook on low for 5 to 6 hours.

Enjoy!

Egg Bake

Great when you are having a group over for brunch.  Always a healthy hit.  

Ingredients:
5 Eggs
1 pound breakfast sausage or homemade breakfast sausage (recipe below)
1 cup coconut milk
Butter to grease the dish with
8 x 8 glass dish

Preheat oven to 350 degrees.  In a pan, cook the breakfast sausage.  While the sausage is cooking, mix together the coconut milk and eggs in a separate bowl.  When the sausage is done, add it to the egg mixture and stir.  Then dump everything into a greased glass container.  Bake in the oven for 50 minutes.

Thinking of adding veggies?  Me too!  Pre-cook veggies like broccoli, mushrooms, or asparagus and add that to the egg mixture as well and bake.  Will add not only more nutrition but more yumminess!

Flaxseed Crackers

Miss crunchy, grainy crackers?  Well these homemade crackers are made in the oven at a low temp by dehydrating seeds.  Super satisfying and tasty.  But FYI, make sure you have no where to go for a long time.  These are low maintenance but take along time to cook.  So just make sure you have the time allotted. 

Heat oven to 150 degrees (if you oven does not go that low, go to 170 degrees and just keep the door open a little bit.)

Prep: Take 1 1/2 cups of flax seeds and soak in water for at least 2 hours.  Forms a sticky, gel.  (The glue for your crackers)

Take a baking sheet and coat it with melted coconut oil.  This helps the crackers not stick while cooking.  

Then take 1/2 cup of sunflower seeds, 1/2 cup of pumpkin seeds and 1 grated carrot and combine in a bowl.  Then scoop in the soaked flaxseeds.  Add 1 tbsp of tamari

Cook for 2 hours.  Then it's time to flip.  Before flipping, I use a pizza cutter to cut the large cracker into quarters.  It's much easier than trying to flip one large cracker.  Then keep cooking for at least another 2 hours.  You want the crackers to be crispy.  This could take up to 5 hours to get done.

When done, take out of the oven and break into crackers.  Store in an airtight container.  Enjoy. 

Rosemary Walnuts

With holiday parties this is my go to treat I bring.  Great flavor and saltiness that I love in a snack food.  But don’t think you have to have a party to enjoy this little treat.  This is a super snack to have around the house.  Don’t reach for the chips?  Reach for the salty walnuts.

Ingredients: 2 cups walnuts, 2 tbsp butter, 2 tbsp dried rosemary, and 1 tsp sea salt.
Preheat oven to 350 degrees.  Get a cookie sheet and line it with aluminum foil.  Place walnuts in a bowl with a lid.  Melt the butter and stir in the rosemary.  Then dump it over the walnuts.  Cover the bowl and do a little shimmy-shake with the bowl to coat the walnuts.  When done (only a few shakes does it, don’t go crazy) dump the walnuts onto the cookie sheet so they are lying flat.  Then pop in the oven for 10 minutes.

That’s it.  Store in a container in the refrigerator.  But don’t worry.  There so good, they will not be stored for long.

Coconut Oil Chocolates

Love these!  The chocolates are highly nutritious and will put the smack down on any sugar cravings you may be having.  Plus, they are super simple to make.

Ingredients
3 Tbsp Virgin Coconut Oil
3 Tbsp Cocoa Powder
1/2 to 1 tsp of Raw Honey or 5 drops liquid stevia

Mix all the ingredients together in a small ball.  I like to scoop the mixture into mini muffin cups.  But I have also just poured the mixture onto wax paper.  Either way, when done place in the refrigerator to become hard.

Once solid you can eat.

Store in the refrigerator.

Add ins:
Coconut Flakes
Nuts
Raises
Chopped up Dates
Sea Salt
Cayenne Pepper
Bacon??

Get creative, have fun and enjoy.