Protein Overnight Oats

The fiber in oats and healthy fats in chia seeds and peanut butter help elongate your blood sugar curve, which keeps you full longer. This is because fiber and fat slow down digestion, which allows your body more time to absorb vital nutrients and vitamins it needs to perform all of its duties-- and help you feel amazing!



Serving size: 1 serving

Creation time: ~5 min (plus overnight)

  • 1/2 c gluten free oats (I like Bob's RedMill)
  • 3/4 c unsweetened almond milk (or non-dairy alternative)
  • 1 TBSP chia seeds
  • 1TBSP unsweetened nut butter
  • 1 scoop protein powder (opt for a pea protein that is low-sugar)
  • Stevia to taste (2-4 drops or 2 packets of granulated)
  • 1 scoop collagen peptides (*optional. I like Sports Research or  Vital Proteins Brands)
  • Dash of cinnamon


Mix all ingredients together in a bowl (or mason jar) until combined. Refrigerate overnight in a mason jar with the lid on. Wake up. Eat! You can top it with bee pollen for added amino acid benefits (post workout it's especially important to help your muscles repair and rebuild tissue).


Chocolate Protein (Energy) Bliss Balls

I have a few go-to recipes for protein balls, but this is one of my faves. You can keep some of the nuts out of the recipe to add in during the rolling process for a little more crunch (as pictured to the left). This is a great snack an hour before a workout. I'll eat one or two before a cardio workout, or as an afternoon bridge snack to balance my blood sugar between lunch and dinner. They're so tasty!


Makes 32 bite sized balls

  • 3-4 pitted medjool dates (many recipes call for about 10, but that's a LOT of sugar your body doesn't need)
  • 1 cup raw, unsalted cashews
  • 3/4 cup melted coconut oil
  • 3/4 cup almond milk (or dairy-free alternative)
  • 1/4 cup cacao powder
  • 1/2 cup protein powder (vanilla tastes best in this recipe)
  • 2 TBSP chia seeds
  • The juice of 1 lemon
  • 1/2 tsp himalayan salt
  • 2 tsp vanilla extract (optional)
  • 3-4 drops Stevia (or 2-3 packets granulated)
  • 1/2 cup coconut flakes


In a food processor blend dates, cashews, coconut oil and almond milk until well-mixed. Move to a bowl and mix in remaining ingredients until smooth. Roll into 1/4 inch balls, cover with coconut flakes, and place on a cookie sheet with parchment paper (you'll need 2 sheets). Store in the fridge for an hour. Eat!

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Grain-Free Goat Cheese Nachos

Mexican food is a staple in my home, and nachos have been a long time love. In my quest to find a healthy option to the typical cheesy, delicious snack/meal (which I still believe in occasionally indulging in), I got creative in the kitchen and came up with a recipe that not only tastes great, but is healthy, too. It is now a weekly meal for Taco Tuesday (or Wednesday or Thursday...), and I hope it becomes a crowd pleaser at your next party or family dinner time.


Serves 4

  • 1 Bag Siete Grain-Free Chips (sold at most health food stores, markets)
  • 2 TBSP Chipotle Lime Mayo from Primal Kitchens (sold at most markets)
  • 2-3 Cups Pre-Shredded Red Cabbage
  • 1 package ground turkey (16 oz)
  • 1/2 package goat cheese
  • Guacamole (freshly made w/ 1 avocado or pre-made/store bought)
  • Salsa
  • Salt and Pepper to taste (to season ground turkey)


Pre-heat oven 350 degrees. Spread Siete chips out evenly across a baking sheet. In a medium-size bowl, mix pre-shredded cabbage and mayo together until evenly mixed. Add Cabbage to the pan, spreading evenly across chips. Top with Ground Turkey crumbles (I like to pre-cook the turkey a bit on the stove beforehand but you can cook everything together). *Be sure to wash your hands after handling raw meat to avoid food borne-illness. Sprinkle goat cheese over all layers. Transfer baking sheet to the oven and cook for 30-35 minutes (make sure meat is cooked thoroughly. Divide amongst 4 plates and top with guacamole and salsa (optional).

*Siete Chips are a great alternative to tortilla chips. My fave flavor is Lime. What I love about Siete chips is that they are grain free, which makes them gluten free too. They are made with real food ingredients: cassava flour (cassava is a root vegetable), avocado oil, coconut flour, ground chia seeds, sea salt, citric acid, and lime oil.  They taste amazing, too! So light and mildly crispy.  I'm not paid by the brand, just love to support those that align with my values.