Personal Training & Nutrition Coach

Ingredients: 
3/4 cup organic crunchy peanut butter (I only had creamy so I added a few sprouted brown rice puffs)
1/4 cup honey
1/3 cup coconut flour
Pinch sea salt

For the chocolate coating: 4 oz dark chocolate or dairy free chocolate chips
1 teaspoon coconut oil

1.  In a medium bowl or kitchen-aid, mix together the peanut butter, honey and a pinch of sea salt.
2.  Add in the coconut flour gradually – starting first at 1/4 cup then adding about a tablespoon at a time until the consistency is “dough” like.
3.  Use your hands to form small balls, put them on a cookie sheet lined with parchment paper and freeze for about 30 minutes.
4.  Melt the chocolate and coconut oil (I use a double boiler but you can also use a small pan sitting in a big pan of water) until it’s a creamy consistency.
5.  Use 2 spoons to dip the balls into the chocolate.  Put them back onto the same baking sheet and once they are all coated put back into the freezer for a few minutes.  Once they are hard put them onto a plate, ziplock or glass container and store them in the fridge or freezer.

Happy Holidays!!
ENJOY!!

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If you go to a traditional juice bar “acai bowls” are a SUGAR bomb x 10, but if you make your own (and skip the sprinkles :)) you can cut the sugar load and feel like you are having a treat all at the same time! The key is to make a smoothie base you enjoy. Today’s was (made for 3) a frozen banana, 1 cup ish of frozen blueberries, a few frozen strawberries, a dash of Vega vanilla protein powder, about 1/2 cup of my homemade almond/cashew milk and enough water to help me blend but keep it thick. You can easily toss in spinach and you wouldn’t even taste it! For the toppings you can be creative but we enjoy chia seeds, homemade granola, unsweetened coconut flakes, sprouted nuts or seeds and for missy I sometimes add a few dairy free chocolate chips.

I am extremely passionate about feeding our children WHOLE UNPROCESSED foods that nourish their bodies and feed their minds to grow and prosper. I typically keep Charly gluten, dairy, soy, food dye & processed food free. I am not 100% and we have found a balance but I am committed to leading by example to show other parents and children that it’s not hard. The above photo may look like an add for a sprinkle company but it’s not! I just want to show that in 1 day on Amazon I ordered 3 different kinds of sprinkles (thank you @supernatural) that are dye & soy FREE. Keep meals FUN for your kids. Put out the toppings and let them choose what THEY like, but only put out WHOLE FOOD options. Your kids only eat what you buy & prepare for them so think twice when you are in a fast food line and triple read a label when you are opening a package for them. Let our children grow, thrive and educate them that whole food nutrition will help to build their muscles stronger and their minds brighter.

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If you know me well you know household is a sucker for the combo of peanut butter and honey mixed together 🤩. This recipe from @caracomini looked amazing so I had to try it!! WARNING – it’s super sweet and calorie dense! A small bite is all you need 🙌🏼😎.

Ingredients:

1/2 cup raw organic honey
1 1/4 cup organic peanut butter
1 teaspoon vanilla (optional)
1 1/2 cups gluten free rolled oats

1. Over medium heat, heat the honey to a boil in a medium saucepan, and continue cooking stirring occasionally over medium heat, for about 3 minutes. Honey will be bubbling and starting to darken.
2. Turn off heat and add the peanut butter & vanilla. Allow the pan to sit still or until the pb becomes softer and stirs easily into the honey.
3. Add in oats while stirring with a wooden or silicone spoon and continue until well mixed which takes a few minutes.
4. Dump the mixture into a glass dish and use your fingers to press down & form it. If you wish you can cut them into 16 even squares (if you use a square pan). The bars will firm up as they cool.
5. Allow bars to cool to room temperature, and then store in an airtight container (I’m choosing fridge) for up to 5 days, but they will also freeze well up to 6 months!

1 bar (180 calories, 11g fat, 2g saturated fat, 99mg sodium, 183g potassium, 18g carbs, 2g fiber, 11g sugar, 6g protein)

ENJOY!! 🙌🏼

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This chicken dish made such AMAZING salads for dinner that I’m already excited about the leftovers!! I used 2 packs of organic chicken breasts from Costco.

Ingredients:
4 ish large organic large chicken breasts
1 large onion
1 tablespoon garlic
Juice of 1 large orange
3 tablespoons organic Dijon mustard
1 tablespoon organic non-gmo corn starch
Salt / pepper
Avocado or algae oil

Saute the diced onion, garlic and chicken in a pan and season with salt & pepper. Turn the heat down to medium, put the lid on and “steam” the chicken just a bit. In the meantime, whisk the juice of 1 orange, mustard and corn starch in a separate bowl. Add the mixture to the pan and stir well to combine. Turn the heat to high and let the juice boil into the chicken. Once the dish starts to thicken use your spoon to scrape the bottom and keep the chicken rotating. Turn off the heat and serve warm! Be careful not to dry out your chicken.

This dish would be AMAZING on top of my cabbage salad!! I hope you enjoy this recipe as much as we did!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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In this photo I used 2 heads of green cabbage. Tonight we are having taco bowls and this is the perfect addition to that meal!

Ingredients:
1-2 head green cabbage
Juice 1-2 lemons
2 tablespoons avocado, olive or algae oil
Sea salt as desired

Cut the cabbage into thin strips, add the lemon, oil, salt and mix well. Let the salad sit in the fridge for 30 min before serving.

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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My sister Teri made this granola for us when we were in Alaska this summer – we fell in LOVE with it and have made several batches since being home so I thought I’d share the famous recipe!

Ingredients:
3 cup gf oats
1/2 cup unsweetened unsulphured coconut
1/4 cup sprouted nuts or seeds of your choice (above is sprouted watermelon seeds)
1 tablespoon cinnamon
1/4 cup organic unrefined coconut oil
1/4 cup organic raw honey
Dash sea salt

Preheat oven to 400 deg. In a mixing bowl add the oats, coconut, seeds, cinnamon and salt. In a small bowl put the coconut oil & honey. Microwave until soft, mix and add to the dry ingredients and stir well. Line your baking pan with parchment paper then pour on the mixture. Bake for 10 min, use a spatula to stir and then bake for another 10 minutes. Check at the 7-8 minute mark to assure you do not burn the granola. Cool completely and store in an air tight glass container.

Enjoy!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Stop buying and feeding your family nut milks that are full of fillers! Almond Cow (I am not being paid – just a huge fan) has created such a great product to make our lives much easier!! In the above picture the only ingredients are organic raw almonds (Costco has the best price) and filtered water BUT the best part is it only takes 1 minute in the machine to make! I made up the chocolate milk recipe and it’s a winner (see below for the recipe)!! I suggest soaking your nuts for at least 4 hours prior to whipping up your favorite nut milk. It will last in your fridge for 4-5 days. The pulp we haven’t mastered but you can do SO many things with it which you will see on their website. I can’t wait to hear what you favorite combo’s are!!!

Charly & Amy’s chocolate milk:
1/4 cup raw almonds / 1/4 cup raw cashews (soaked)
1-2 tablespoons raw cocoa powder
5 pitted dates
1-2 tablespoons organic maple syrup
1 tablespoon raw coconut sugar
1/2 teaspoon organic vanilla extract
Filtered water to the minimum line

Follow the instructions for your machine!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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This recipe makes the perfect amount, makes your kitchen smell amazing and will help when you need something to curve your sweet tooth without breaking the calorie bank! To make them less sweet use only 1/4 cup or less of the syrup. This will also lessen the glycemic index load of the muffin.

Ingredients:
2 ripe medium size bananas
3/4-1 cup fresh or frozen blueberries
2 eggs
1/4 cup unsweetened almond or nut milk
2 1/4 cup gf oats
1/2 cup raw almond butter
1/2 cup OR LESS of organic maple syrup
1 tsp baking powder
1/4 tsp salt
1 tablespoon vanilla extract

Preheat oven to 350. Mix all ingredients, spoon into your muffin liners and bake at 350 until golden brown. Check them at 15 min and assess!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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You will most often find these cookies baked in my home. My husband enjoys them with his morning coffee (or hot out of the oven anytime of the day) and Charly loves them to snack on during the day. BRAIN FUEL!!! 🙂 Low blood sugar while homeschooling is NO good so I often just leave a couple of cookies on a plate at her reach.

This is my latest version that we are loving!!

Ingredients:
2-3 bananas (use what you have and adjust other ingredients accordingly)
Big scoop organic nut butter (I most often use peanut butter)
Small scoop organic unrefined coconut oil
Sea salt
1 tsp cinnamon
Organic raw honey (I probably use 2-3 tablespoons but you can skip this all together or add a bit more for your family)
1 tsp organic vanilla (optional)
1 cup ish gluten free rolled oats
2 tablespoons ish Enjoy Life (dairy free) chocolate chips (optional)

Preheat oven to 350. Mix the bananas, nut butter, oil, honey, sea salt, cinnamon and vanilla in your kitchen-aid or with a hand mixer until creamy. Add the oats until your desired consistency (think cookie dough). Continue to mix as you add in the chocolate chips. Scoop and flatten out each cookie onto your stone baking sheet. Bake for 10-15 minutes or until golden brown.

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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This “mandatory stay at home” Covid craziness has taken me a bit to get used to but I am truly starting to enjoy the slower pace of life. I am loving this unique time with my sweet family and am finding myself enjoying the little things again. I am making my kid homemade fruit leather (bigger than her head!!), dehydrating fruit, baking my homemade sourdough bread, playing more and I feel so much more relaxed.

I want you encourage you also make the best of this unique time so I am posting this to encourage you to get back to the “little things”! Please do not go out and buy an expensive food dehydrator but a lot of you have a dusty one in a cabinet and could easily bust it out! You can use any fruit / veggie combo you desire but here is one that I made this past weekend and was a huge hit! You can use fresh or frozen fruit or a combo of both.

I bought my 5 tray Excalibur dehydrator YEARS ago online (I believe from the company directly) and highly recommend this brand. The only upgrade I would choose is a timer that turns off the machine – mine does not have this. Also buy the dehydrator “sheets” that fit your machine so you can make the fruit leather as shown below.

Into Vitamix: (fresh, frozen or a combo is fine!)
1-2 bananas
Chopped pineapple
5-6 strawberries
4 cutie oranges
1 head romaine lettuce
2-3 tablespoons organic whole flax-seeds
1-2 tablespoons of water if needed

BLEND until smooth – pour onto your dehydrator sheets and smooth with a spatula. Dehydrate at 140 deg F for at least 13-15 hours or until your desired crispiness. Break into pieces and store in a sealed Ziploc.

KEEP MOVING during this crazy time. I am here for you!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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