Kale, Parmesan & Currant Salad

This post is dedicated to my Nashville ladies!

Last week the girls and I went for an amazing dinner at the Tavern Midtown. Everyone suggested that I try the Kale Salad…I did…I then died and went to heaven. I have always been weary of creating a Kale salad due to it’s slightly bitter taste, but this was the bomb! Last night I re-created this heavenly creation but switched up some of the ingredients. Tavern’s Kale Salad is pulsed in a food processor, while mine was finely chopped. The recipe works either way! On a side note, I never thought I would see my husband having “thirds” of a kale salad…yes it’s that good. Enjoy!

Kale, Parmesan & Currant Salad

INGREDIENTS

  • 1 large bunch of kale, washed, de-stemmed and finely chopped (I prefer to buy the bagged Organic Kale at Whole foods which is already ready to go)
  • juice of 1 freshly squeezed lemon
  • 1/4 cup olive oil
  • 1 tbsp agave nectar
  • 1/2 cup freshly grated Parmesan
  • 1/2 cup of currants
  • 1/2 cup of roasted almonds (whole, slivered or chopped)
  • salt & pepper to taste

DIRECTIONS

In a small bowl whisk the olive oil, lemon juice and agave nectar. Pour onto the prepared Kale and toss.

Add in the Parmesan, currants, almonds and salt & pepper and toss the salad once again.

ENJOY!

Mich xo

Coconut Flour Protein Pancakes

Hey everyone! First off, I want to thank you all for your amazing feedback on the site. In 3 days the site already has about 3,000 hits…thank you for the LOVE! Here is a healthy Sunday treat from me to you 😉

Most of us love a good hearty breakfast on a Sunday morning, so what better way to satisfy that craving with some pancakes! This is by far my favourite Protein Pancake recipe for fall and it’s low carb, grain free and dairy free. I got creative in the kitchen this morning and also made a yummy sauce to top them off. I am heading to KRANK studio this afternoon for a class with the girls (while Brian & Louis veg out on the couch…Football Sunday, need I say more LOL?) so this was the perfect breakfast to start off the day!

Coconut Flour Protein Pancakes

(Grain Free, Dairy Free)

INGREDIENTS 

  • 1/4 cup organic pumpkin
  • 1/4 cup egg whites
  • 1/2 cup unsweetened vanilla almond milk
  • 1 tablespoon coconut flour
  • 1/2 scoop vanilla protein powder (I use SUNWARRIOR)
  • 1 tablespoon unsweetened shredded coconut
  • 1 teaspoon ground flax seed
  • 1 teaspoon cinnamon
  • 1 teaspoon coconut oil
  • 1 tsp PB2, 1 tsp protein powder, 1 tsp pure maple syrup, 1 tbsp almond milk (for the sauce)

DIRECTIONS

Whisk together the pumpkin, egg whites, almond milk. Add in coconut flour, protein powder, shredded coconut, flax seed, cinnamon and whisk.

Preheat your frying pan to medium-low heat, add in the coconut oil. Pour the batter into the pan, cook pancakes for a couple of minutes on both sides until golden brown brown, flipping once.

For the sauce mix together the PB2, protein powder , maple syrup and almond milk.

Top the pancakes with the sauce and a sprinkle of cinnamon and eat your heart out!

ENJOY!

Mich xo

Healthy Turkey Chili & Cornbread Muffins

Everyone loves a good bowl of chili! This is my go-to chili recipe that is perfect for a cool October weekend. This time I spiced it up by making some homemade healthy Cornbread Muffins to go along with it. What a great combo!

Cornbread Muffins

Ingredients

  • 1 1/5 cups unsweetened Vanilla Almond Milk
  • 1 1/5 tablespoon distilled white vinegar
  • 1 cup cornmeal
  • 1 cup brown rice flour
  • 3 tablespoons Stevia/Truvia or cane sugar
  • 1/2 teaspoon salt
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 2 tablespoons olive oil

Directions

Preheat oven to 425 F. Spay muffin tins with nonstick spray.

In a small bowl, combine almond milk and vinegar, set aside.

Mix the cornmeal, brown rice flour, sugar, salt, baking powder and baking soda in a large bowl. Add the milk and vinegar to the mixture, then the oil. Stir until blended. Fill the muffin tins and bake until tops are golden brown, about 15-18 minutes.

Michelle’s Healthy Turkey Chili

Ingredients 

  • 1 1/2 teaspoons olive oil
  • 1 pound extra lean ground turkey
  • 1 onion, chopped
  • 1 cup of diced mushrooms
  • 1 cup diced red & green pepper
  • 1 cup water
  • 1 (28 ounce) can canned crushed tomatoes
  • 1 jar of tomato sauce, low sodium and sugar
  • 1 (16 ounce) can canned mixed beans – drained and rinsed
  • 1 tablespoon garlic, minced
  • 2 tablespoons chili powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon ground cayenne pepper
  • 1/2 teaspoon ground cumin
  • 1 teaspoon of honey or agave (optional)
  • 1/2 teaspoon salt & pepper

Directions

Heat the oil in a large pot over medium heat. Place turkey in the pot, and cook until evenly brown. Stir in onion,mushrooms, peppers and cook until tender.

Pour water into the pot. Mix in tomatoes, tomato sauce, mixed beans, and garlic. Add chili powder, paprika, oregano, cayenne pepper, cumin, honey/agave, salt and pepper. Bring to a boil. Reduce heat to low, cover, and simmer 30-40 minutes.

ENJOY!

Mich xo

Mixing it Up!

I’m up way too early on a Saturday lol, but it’s all within good reason! This morning I am off to a 60 min Spin Class followed by Kickboxing. 3 days a week I stick to my own program in terms of weights, cardio and bikram yoga. The other 3 days I have been doing Spin Class and Kickboxing to mix up my program a little and I’m loving it. They are both pretty tough classes, but I’m always up for a challenge.

It’s easy to get bored of doing same routine at times so mixing in a different workout/class at times can be great!

Mich xo

Pumpkin Pie Green Smoothie

My new found love these days are Green Smoothies. There are so many different types of combinations you can do with ingredients, but this one is perfect for the fall season. Green Smoothies are full of vitamins, minerals, antioxidants and believe it or not they taste incredible! Perfect for breakfast, a yummy snack or a post workout treat.

Pumpkin Pie Green Smoothie

  • 1/2 cup organic pumpkin
  • 1 cup unsweetened vanilla almond milk
  • 1 scoop vanilla protein powder (I use SUNWARRIOR)
  • 1 teaspoon powder greens (I use SUNWARRIOR Ormus Greens)
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon nutmeg
  • 1 teaspoon vanilla extract
  • 1 teaspoon Stevia or Truvia
  • 1/5 cup fresh baby spinach
  • 1 frozen banana

Throw it all into the blender and blend on high until smooth. Serve, sprinkle with cinnamon and enjoy!

Mich xo