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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