Breakfast Egg Muffins (Frittata Muffins)

 

• 8 large eggs
• 1/3 cup whole milk or half-and-half 
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1/4 teaspoon onion powder
• 1/4 teaspoon garlic powder
• 3/4 cup finely chopped bell pepper 
• 1/2 cup finely chopped tomatoes
• 1/2 cup finely chopped fresh spinach 
• 3/4 cup  crumbled feta cheese
• 
  
• Preheat oven to 375°F. Spray a muffin tin generously with nonstick spray. I don’t recommend using muffin liners, but if you’d like to, spray them generously with nonstick spray.
• In a medium bowl, whisk together the eggs, milk, salt, pepper, onion powder, and garlic powder just until combined. Try not to over-mix, or too much air will be incorporated. You will have about 2 cups.
• Spoon the chopped bell pepper, spinach, and/or other add-ins into each greased muffin cup—about 2 Tablespoons in each. Spoon 1 Tablespoon of cheese on top of each. 
• Pour the egg mixture into each muffin cup, filling about 3/4 full (just over the top of the add-ins and cheese).
• Bake for 18–20 minutes or until puffy and golden brown around the edges. The muffins rise up tall while baking, and don’t be alarmed if they are rising unevenly—that’s ok.
• Remove from the oven and cool in the pan for 5 minutes. The muffins deflate as they cool.

(Source: https://sallysbakingaddiction.com/egg-muffins-recipe/#tasty-recipes-121541)

Samoa Cookie Protein Balls

 For the protein balls:

• 1/4 cup shredded coconut, plus 3 tablespoons, divided
• 1/2 cup creamy almond butter
• 3 tablespoons pure maple syrup
• 2 large soft medjool dates, pitted*
• 1 teaspoon vanilla
• 1/2 cup old fashioned rolled oats
• 1 scoop vanilla or unflavored protein powder
• 1/4 teaspoon salt 
• 1 tablespoon chia seeds
• 1 tablespoon mini chocolate chips

For the melted chocolate:

• 1/2 cup chocolate chips 
• 1/2 teaspoon coconut oil

Instructions

• Preheat oven to 350 degrees F. Place the coconut on a baking sheet that has been lined with parchment paper. Spread out in an even layer. Bake for 5 minutes, stirring once, or until coconut is lightly toasted. Remove from the oven and let cool.
• In a food processor, combine the almond butter, maple syrup, dates, vanilla extract, oats, protein powder, and salt. Process until well combined.
• Transfer mixture to a small bowl. Stir in ¼ cup of the toasted coconut, chia seeds, and mini chocolate chips. Form the mixture into balls, about 1 tablespoon per ball.
• Add the chocolate chips and coconut oil to a small microwave safe bowl. Place in the microwave and heat in 30 second intervals until smooth.
• Line a baking sheet or tray with parchment paper.
• Dip the bottoms of energy balls into the chocolate and place on the prepared baking sheet. Drizzle the tops with chocolate and immediately sprinkle with remaining toasted coconut and flaky sea salt.
• Place the balls in the refrigerator for about 1 hour, or until the chocolate hardens.

(Source: https://www.twopeasandtheirpod.com/samoa-cookie-protein-balls/#wprm-recipe-container-97683)

Red Lentil Dahl

•  1-2 tbsp coconut oil
• 2 onions chopped 
• 4 garlic cloves minced 
• 2 tsp ginger minced (or more to taste) 
• 1 tsp turmeric 
• 1 tsp coriander 
• 1 tsp cumin 
• 1 tsp red paprika powder 
• 1 tsp garam masala or other curry powder to taste 
• 1 ⅔ cups dry red lentils 
• 3 ¼ cups vegetable broth 
• 1 cup coconut milk 
• 1 cup strained tomatoes or chopped tomatoes
• salt and pepper to taste 
• 2 tsp coconut sugar
• 2-3 tbsp lime or lemon juice

Heat the coconut oil in a skillet or saucepan. Add the chopped onions, and sauté for 2-3 minutes until translucent. 

Add the garlic and ginger sauté for another minute until fragrant. Lastly, add the spices, and sauté for a few seconds to unfold flavors. 

Place the lentils in a fine-mashed sieve and rinse until cold running water. Then add them to the onion mixture in the skillet. 

Pour in the vegetable broth, stir to combine, and bring to a simmer. 

Cook covered for 8-10 minutes, or until the lentils have absorbed most of the liquid. Add the coconut milk and strained tomatoes and simmer another 5-10 minutes, or until the lentils are tender. (If the sauce is too thick, add a little more broth or coconut milk, until the desired consistency is reached). 

Season with salt, pepper, coconut sugar, and lime juice to taste.

(Source: https://biancazapatka.com/en/red-lentil-dahl/#recipe)

Chocolate Quinoa Cake

 

Cake:

• 2 cups cooked and cooled quinoa 
• ⅓ cup milk
• 4 large eggs
• 1 teaspoon pure vanilla extract
• ¾ cup salted butter, melted and cooled
• 1 ½ cups granulated sugar
• 1 cup unsweetened cocoa powder
• 1 ½ teaspoons baking powder
• ½ teaspoon baking soda
• ½ teaspoon salt

Frosting:

• 2 ¼ cups heavy whipping cream
• 1 ¼ cups semisweet or bittersweet chocolate chips

Instructions 

• For the cake, preheat the oven to 350 degrees F. Lightly grease two 8-inch round cake pans. Line the bottoms of the pans with parchment paper.
• Combine the milk, eggs and vanilla in a blender or food processor. Process just until combined. Add the cooked quinoa and the butter. Blend well until smooth.
• In a large bowl, whisk together the sugar, cocoa, baking powder, baking soda and salt. Add the contents from the blender and mix with a wooden spoon or whisk until combined.
• Divide the batter evenly between the two pans and bake on a rack in the middle position for 28-30 minutes or until a knife or toothpick inserted in the center comes out clean. Remove the cake from the oven and cool for 10 minutes. Invert the cakes onto cooling racks (remove the parchment paper stuck to the bottom of the cakes).
• For the frosting, place the chocolate chips in a medium bowl. Heat the whipping cream in a saucepan until it gently simmers. Pour the hot cream over the chocolate chips and let the mixture sit for five minutes. Whisk to combine until it is glossy and smooth. Cover the bowl with plastic wrap and refrigerate until completely chilled and cold (2-3 hours). You can speed up this process by placing the bottom of the bowl in an ice water bath and stirring until cool. When fully chilled, use an electric mixer (stand mixer or handheld) to whip the mixture to soft peaks.
• Place one cake layer upside down on a serving platter or plate. Top with a generous portion (about half) of the whipped frosting, spreading to within 1/2-inch of the edge of the cake (it will press to the edge when the top cake layer is put on).
• Gently put the other cake layer upside down on top of the frosted layer. Spread the remaining frosting over the top of the cake. You could definitely frost the sides, too, but I like the more rustic look for this cake – frosting just the middle and top.
• Chill the frosted cake in the refrigerator for at least 2 hours before serving to let the frosting set up a bit.
• (Source: https://www.melskitchencafe.com/decadent-chocolate-cake/)

Cookie Dough Protein Balls

 

• 1/2 cup unflavored protein powder
• 1/2 cup blanched almond flour
• 1/4 teaspoon salt
• 1 cup creamy cashew butter
• 1/3 cup maple syrup
• 1 teaspoon vanilla extract
• 1/2 cup mini chocolate chips

Instructions

1. In a mixing bowl, whisk together the protein powder, almond flour, and salt until well combined. 
2. Next, add the cashew butter, maple syrup, and vanilla extract to the mixing bowl and stir until well combined and a dough forms. 
3. Fold the chocolate chips into the dough until evenly distributed. 
4. Let the cookie dough chill in the fridge for 15 minutes and the use a 2 tablespoon size cookie dough scoop to scoop them into cookie dough balls. You should have 20 cookie dough balls. 

(Source: https://allthehealthythings.com/cookie-dough-protein-balls/#tasty-recipes-28998-jump-target)

Chocolate Chip Cookie Granola Clusters

• 3 cups old fashioned oats
• 1/2 cup chopped almonds
• 1/2 cup chopped pecans
• 1/3 cup pepitas
• 2 tablespoons flaxseed
• 2 tablespoons coconut sugar (or brown sugar)
• 1 teaspoon cinnamon
• 1 teaspoon sea salt
• 1/2 cup coconut oil, melted
• 1/2 cup pure maple syrup
• 1 tablespoon pure vanilla extract
• 1 cup chocolate chips

• Preheat oven to 350 degrees F. Line a large-rimmed baking sheet with parchment paper and set aside.
• In a large bowl, combine the oats, almonds, pecans, pepitas, flaxseed, coconut sugar, cinnamon, and sea salt.
• Add the melted coconut oil, maple syrup, and vanilla extract. Stir until mixture is well combined. Stir in the chocolate chips.
• Transfer the mixture to the prepared baking sheet and spread in an even layer. Use a spatula or the bottom of a measuring cup to press the granola down in an even layer. You want the granola to be pressed together so it will form clusters after cooling.
• Bake for 23 to 28 minutes or until granola is slightly golden brown. DO NOT STIR, but make sure you rotate the pan halfway through the baking time.
• Remove the pan from the oven and let the granola cool completely on the pan without stirring. Do not touch it while it cools.
• Once it is cool, you can break the granola into clusters and enjoy!

(Source: https://www.twopeasandtheirpod.com/chocolate-chip-cookie-granola-clusters/#wprm-recipe-container-75954)

Falafel Meatballs with Easy Tzatziki Sauce

 

Meatballs:

• 1 (15-ounce) can chickpeas, rinsed and drained
• ¼ cup chopped fresh parsley
• 1 large egg
• 1 tablespoon dried oregano
• 3 cloves fresh garlic
• 1 teaspoon coarse, kosher salt
• ¼ teaspoon black pepper
• 1 ½ pounds lean ground beef
• ¼ cup minced onion
• ¼ cup milk
• ¼ cup panko or regular bread crumbs
• Squeeze of fresh lemon juice

Tzatziki Sauce:

• 1 cup plain yogurt
• ½ cup grated cucumber, seedless variety
• ½ cup crumbled feta cheese
• 1 clove garlic, finely minced or pressed through a garlic press
• 2 teaspoons fresh lemon juice
• ¼ teaspoon coarse, kosher salt
• Pinch of black pepper
• Drizzle of olive oil

For the Wraps:

• Boston or Bibb lettuce leaves
• Diced tomatoes
• Naan or flatbread

Instructions 

• Preheat the oven to 400 degrees F. Line a large, rimmed baking sheet with foil and lightly grease with cooking spray.
• For the meatballs, combine the chickpeas, parsley, egg, oregano, garlic, salt, and pepper in a blender or food processor and puree. Scrape the mixture into a medium bowl. Add the ground beef or turkey, grated onion, milk, panko or bread crumbs and lemon juice. Mix until combined.
• Shape the mixture into about 16-18 meatballs (a little smaller than golf ball size). Place the meatballs on the prepared baking sheet about 1/2-inch apart. Bake for 15-20 minutes until cooked through.
• For the tzatziki sauce, in a medium bowl, stir together the yogurt, cucumber, feta cheese, garlic, lemon juice, salt and pepper until combined. Drizzle with a bit of olive oil. Refrigerate until ready to use.
• To serve, place 2-3 meatballs on a lettuce leaf, dollop with tzatziki and top with chopped tomatoes. The lettuce wrap can also be served inside naan bread (or serve the naan on the side), if desired.

(Source: https://www.melskitchencafe.com/falafel-meatball-wrap/)