First-Time Protein Fluff

I wish I could say that I was a woman that knows her way around the kitchen, but no…I can’t.  I have a lot of creative strengths but that creativity stops the second I walk on that tiled floor and open up the fridge, therefore I rely on cookbooks to get me “Wife Ready” as I like to say.  One of my favorite books that I recently purchased is “The Ultimate Protein Pow(D)er Cookbook“. It has almost everything you can think of and more with protein powder as an ingredient and it’s absolutely amazing!

When I say everything I mean: pancakes, waffles, cereals, breads, bagels, muffins, burgers, wraps, pizzas, quiches, soups, bars, chocolates, brownies, cookies, blondies, donuts, cakes…the list goes on!  My favorite simple protein sweet is the “First-Time Protein Fluff”.  It takes about 10 minutes to make and satisfies that late night sweet tooth.






1/4 cup vanilla whey protein powder

2 cups of frozen berries (I used mixed berries)

1/4 cup of milk (I used cashew milk)






  • Blend everything together with or a blender or food processor until it is smooth.
  • Then use an electric hand mixer or whisk by hand (which I would never suggest) until the color starts to get lighter and the fluff gathers air and turns into protein fluff!
  • Shove your mouth with protein fluff deliciousness.



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Bison Balls & Caprese Salad

Bison Balls (hahaha….balls)

Bison meat is a great alternative to traditional beef for multiple reasons.  The most notable being is the way the animals are raised.  Bison are typically raised on ranches or farms where they are able to graze and move freely (they are grass fed).  Regulations and industry standards don’t allow the use of hormones or routine antibiotics like the cattle industry, which typically uses hormones and antibiotics to promote growth.  It’s also a more environmentally friendly method of meat production because it is more sustainable and less polluting than conventional feedlots and slaughterhouses. Due to the way it is raised Bison meat is naturally leaner than beef (not grain finished).  It is also promoted as a good source of Omega-3 fats.  Make sure you are getting the grass fed version.  Omega-3 levels rapidly decline when the animals are grain finished.  Bottom line, Bison is similar to grass fed beef in that it is a safe a nutritious protein source for consumers.



   2 lbs. ground bisonIMG_3976

½ cup Glutino brand gluten free bread crumbs

1-raw egg

2 cloves garlic (finely chopped)

2 small green onions (finely chopped)

2-tblsp olive oil

Salt and pepper as desired




  • Combine the Bison, garlic, onions, breadcrumbs, raw egg, and salt and pepper in large mixing bowl until well blended.
  • Form into round meatballs, about 2 inches in diameter.  I got 18 individual meatballs from the 2 lbs. of ground bison.
  • Place meatballs in to large saucepan and cook on medium heat for 6-10 minutes.  Turn periodically to brown on all sides.
  • Place in large glass baking dish and cover.  Bake on 350 for 30 minutes.

Nutrition facts: 1 meatball yields 67 calories, 11g of protein, 3g of carb, and 1 g fat.


Caprese Salad

I love this salad because it is simple, delicious, and the bright colors look striking when serving to guests.                         Ingredients: (yields 5 servings)

   8 Roma tomatoIMG_3975es

1-container (8 oz) mozzarella cheese balls

Fresh Basil Leaves 12-15 leaves (Hint: You can grow your own basil in an    herb box so that it is super fresh and convenient)

2-tblsp olive oil

2-tblsp balsamic vinegar




  • Cut tomatoes into quarters lengthwise.
  • Drain water from mozzarella balls and combine with tomatoes.
  • Add basil leaves, olive oil and balsamic vinegar and toss lightly.
  • Serve immediately or refrigerate.

Nutrition Facts: 1 servings contains 171 calories, 11g of carbs, 7g fat, and 11g of protein

Total Meal: 3 meatballs and one serving of the salad added up to 372 cal, 44g of protein, 10g of fat, and 11g of carbs.

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Baked Chicken and Cauliflower with a side of Guac

Baked Chicken, Cauliflower and Guacamole, Oh My!  Here is a simple and healthy recipe that you will enjoy.  The ingredients are similar to all the items on the menu so you won’t spend money on bizarre seasonings or ingredients that you will you will never use.

Guacamole is high in fiber and unsaturated fats and your heart and GI tract will thank you.  It is also high in Vitamin E which helps reduce free radicals (the particles that can increase risk of illness and cancer).

I use a ton of garlic in my cooking.  Garlic is delicious and has many health benefits such as helping with detoxification.  Who wouldn’t benefit from a little detoxification after the weekend?

Chicken is an affordable, a staple protein that you can cook in large quantities, which makes it ideal for a week’s worth of meal prepping.  Meal prepping is an important step to keep you on track.  It is time-consuming so plan accordingly; you may resist doing it but once your week starts and things are hectic you will be so glad you did it.


4 medium avocados
¼ cup fresh cilantro finely chopped
2 fresh green onions finely chopped
1 tablespoon fresh garlic, finely chopped
1-teaspoon kosher salt
1-teaspoon black pepper
1-teaspoon cayenne pepper
Juice of 1 medium sized lime



  • Core and peel avocados and place in large mixing bowl.
  • Add cilantro, green onions, garlic, salt, pepper, cayenne pepper, and lime to the avocados.
  • Mix ingredients until avocados are well blended.
  • Cover and place in fridge to chill until ready to serve.
  • Stir before serving.  You can also add some extra lime to really make the flavor pop.




6 large chicken breast
1-teaspoon kosher salt (per every two chicken breast)
1-teaspoon black pepper (per every two chicken breast)
1-teaspoon cayenne pepper (per every two chicken breast)
2-tablespoon olive oil  (per every two chicken breast)



  • Add olive oil to large pan on stove at medium heat.  Place two chicken breasts in pan at a time.  Add salt, black pepper, and cayenne pepper.  Seasoning amount can be adjusted to individual taste.
  • Brown chicken breast on each side.
  • Place browned chicken breast in a large glass, baking dish and place in oven on 350 degrees for 30-45 minutes.  Cooking the chicken for longer will make it more tender as long as you keep it from drying out.  You can add water to keep it from getting dried out or do like I do and add the extra oil and juice from the pan.  This is where all the delicious flavor will come from.




2 heads of cauliflower
1 clove fresh chopped garlic
2 fresh chopped green onions
Salt and pepper to taste





  • Break off cauliflower florets and add to large pot.  Boil on high for 15 minutes or until cauliflower is tender.
  • Use strainer to drain excess water. This step is extremely important.  Do not attempt to hold the heavy pot over the sink and drain it with the lid on.  I made this mistake and I burned the shit out of my leg!  Seriously.  I’m talking second-degree burns and blisters all down my leg.  Safety first, children!
  • Mash with potato masher until cauliflower has a smooth texture.


IMG_3794Tomato and Garlic Topping

1 clove fresh chopped garlic
2 fresh chopped green onions.
¼-cup fresh chopped cilantro
1-cup fresh chopped tomato
2-tablespoon olive oil






This part is optional.  The topping adds an extra boost of flavor and the tomatoes add a wonderful pop of color.   If you are cooking for guests then don’t skip this step!  They will be blown away by the detail in your preparation so make them jealous!

  • Add olive oil to medium saucepan and heat over medium heat for 1-2 minutes.
  • Add garlic and onion to warm olive oil.
  • Sautee onions and garlic for 1-2 minutes or until softened.  Do not over cook.
  • Add the tomato and cilantro.
  • Continue to Sautee for 1 minute.
  • Spoon over top of chicken breast.



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