In the spirit of the Thanksgiving Holiday, I thought it appropriate to highlight some recipes that reflect foods I’m truly grateful for 🙂 Pumpkin-spice muffins…Ok, maybe more-so cupcakes (because I LOVE frosting!) is first on the list. BUT, atypical from a normal pumpkin muffin (well, actually, cupcake) recipe, this one is low in sugar and high in protein so you don’t have to feel guilty while indulging or sharing over the holidays! Dress them up (with icing and sprinkles). Dress them down (with icing only), or leave them plain and bring them on your travels for added energy while on-the-go (which is equally delicious…I promise!)

Ingredients (Makes 18 Full-Sized Muffins):

  • 1 1/4 c Gluten-Free Flour
  • 3 Servings FITTEAM LEAN
  • 1  c Sweetener (Sugar Substitute: cup-for-cup baking type like Splenda or Stevia works well.)
  • 1 ½ tsp Salt
  • 1 tsp Baking Soda
  • 1 ½ tsp Cinnamon
  • 1 tsp Nutmeg
  • ½ c Canola oil
  • 2/3 cup egg whites
  • ½ c Water
  • 1 c Pumpkin, puree

Icing Ingredients (Optional):

  • 4 oz Fat-Free Cream Cheese
  • 1 tsp Vanilla Extract
  • 1 Serving FITTEAM LEAN
  • 6 tbs Whipped Topping

Instructions:

  1. Mix together dry ingredients in a large bowl: flour, LEAD, sweetener, salt, baking soda, cinnamon, and nutmeg.
  2. Beat in wet ingredients: oil, egg whites, water, and pumpkin.
  3. Place liners in muffin tins and fill each 2/3 full with mix.
  4. Bake for ~ 30-35 minutes on the center rack of the oven.
  5. Test with a toothpick (nothing should be on the toothpick when finished baking). Remove from oven and let cool 3-5 mins. (I like them warm, so I eat one as soon as they’re safe! 🙂
  6. Optional Icing: Combine all icing ingredients together in a bowl. Frost muffins once fully cooled.


Coach Michelle
Certified Wellness Coach

*Results will vary. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Recipe Inspiration and Icing Inspiration

I’ve talked about it probably a million times by now, but there’s no denying my love for both oatmeal and cookies. So, it seems only natural that I combine the two to create the ultimate breakfast cookie creation…That’s right…Banana Oatmeal Breakfast Cookies!!! If I’m completely honest, I really love LEAN, honey, and peanut butter, too. All of these ingredients tingle my tastebuds and fill my tummy with delicious, nutritious protein, carbs, and fats. This is a great snack before a long and hard workout. They’ll get our head, heart, and belly ready to do some work (and maybe even bring a smile to your face, too 🙂 )

Ingredients:

  • 3 ripe Bananas
  • 2 c. Gluten-Free Raw Oats
  • 1/4 c. Peanut Butter
  • 2-3 servings FITTEAM LEAN
  • 2 tsp. Honey, Raw
  • Optional Add-Ins: 2-4 tbs of any of the following – Chocolate Chips, Cacao Nibs, Nuts, Coconut Flakes, Raisins

Directions:

  1. Preheat oven to 350 degrees Fahrenheit.
  2. Smash bananas in a medium bowl.
  3. Add peanut butter and whisk together (either with a manual or electric mixer) for a few minutes until smooth and you no longer see any lumps of banana.
  4. Add oats and protein powder until powder is mixed.
  5. Add honey and mix.
  6. Mix-in optional add-ins.
  7. Use a large tablespoon to scoop and drop by rounded spoonfuls onto a nonstick cookie sheet.
  8. Place in oven and bake for about 8-13 minutes or until they feel firm. Please note: They won’t brown like a normal cookie would.
  9. Remove and let cool for a few minutes on the pan before removing with a spatula to cool.


Coach Michelle
Certified Wellness Coach

*Results will vary. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Recipe Inspiration

Sometimes, I just like to be #basic. I don’t want to overcomplicate things, think of something new, have to buy a bunch of stuff to make the dish or mess with a recipe with more than a handful of ingredients. This recipe meets all of my requirements for simple, yet satisfying #basic treat! Healthy fats and protein come to the rescue for an easy, yet yummy snack that you can make and take anywhere! Not only that, the ingredients in these delicious treats can keep you feeling LEAN, too! Celebrate your health and more energy with these Cake Batter Protein Balls!

Ingredients

  • 4 servings FITTEAM LEAN
  • 2 tbs Coconut Flour
  • 1 tbs Coconut Oil, melted
  • 6 – 8 tbs Water
  • Stevia to taste (optional)

Instructions

  1. Combine all of the ingredients (except Stevia) along with 6 tablespoons water in a small bowl and stir to combine (the mixture will be extremely thick with no oil or powder not mixed in). If it becomes too dry to mix in its entirety, add a tbs more water and continue to stir (you may need up to 2 additional tbs).
  2. Taste and add Stevia to sweeten, if desired.
  3. Use our hands to roll the mixture into four small balls and refrigerate until firm.


Coach Michelle
Certified Wellness Coach

*Results will vary. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. 

Recipe Inspiration Also, please note those pictured are not described in the recipe. 

Ok, I know I can’t be the only one that probably eats more of the dough than actual cookies when I bake them…Well, ok fine. I love both! I’ve actually sought out versions of vegan cookie dough in stores just so I could be safe (no eggs) eating it raw with a spoon. So, if you’re like me and you really, REALLY love cookie dough, but you don’t want to feel guilty (or even sick 😉 ) from eating so much sugar and artificial ingredients in normal dough recipes, this is for YOU! Believe it or not, this version of chocolate chip cookie dough is LOADED with protein. It tastes absolutely incredible! You’d never guess it’s super healthy and made with chickpeas, LEAN protein, is vegan and gluten-free!

Ingredients:

  • 1 15 oz can chickpeas, rinsed and drained
  • 2 servings FITTEAM LEAN
  • 2 tbs Nut Butter (I used Almond Butter.)
  • 1 tbs Coconut Sugar
  • 1 tsp Vanilla Extract
  • 1/8 tsp sea salt
  • ¼ cup Chocolate Chips or Cacao Nibs (I used this vegan, dairy-free version.)

Instructions:

  1. Add chickpeas to a large food processor and process until smooth (You’ll need to scrape the edges occasionally to make sure everything is incorporated.)
  2. Add remaining ingredients and process until a dough-like consistency forms.
  3. Add chocolate chips and pulse 2-3 times to evenly disperse the chips.
  4. Remove dough from the processor and eat up!

Additional Notes:

  1. The dough can be formed into cookie dough balls for a quick and easy dessert treat on the go!
  2. You can also make cookie dough dip by adding almond milk (about 1/4 cup) to thin out the dough for better perfect dipping. 🙂 Serve with apple slices, graham crackers, or even cookie chips! WHAT?!  
  3. Leftover dough in the fridge for up to 3-4 days.


Coach Michelle
Certified Wellness Coach

*Results will vary. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Recipe Inspiration

This FIT & LEAN Chia Pudding is a little different than most chia pudding recipes, but it tastes (and looks) equally (if not more impressive), so I’m not mad about it. 😉 With the added protein and antioxidants, it’s the perfect post-workout recovery snack to repair and rebuild your muscles. Don’t allow the hybrid cross between a smoothie and pudding make you weary. I love the thick, smooth creamy texture, and amazing nutritional profile makes it well worth trying something new!

Ingredients:

  • 3 tbsp Chia Seeds
  • ½ cup Almond or Coconut Milk
  • ½ cup Blueberries, fresh or frozen
  • 1 tsp Vanilla Extract
  • 1 serving FITTEAM LEAN
  • 1 serving FITTEAM FIT
  • Optional Garnishes: Pomegranate seeds, more berries, hemp seeds, additional chia seeds. Have fun with it!

Instructions:

  1. Create chia pudding in a small bowl by pouring milk over chia seeds, stirring well to ensure all the seeds are fully submerged, and leaving aside for ten minutes to allow to thicken and set.
  2. Give the chia pudding another good mix before transferring it to a blender.
  3. Add the blueberries, vanilla, LEAN and FIT.
  4. Blend until smooth.* You may desire a little more liquid (either milk or water) here to achieve a desired consistency.
  5. Place blended mixture in a serving bowl, cup or jar, top with garnishes of your choice and serve chilled


Coach Michelle
Certified Wellness Coach

*Results will vary. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Recipe Inspiration

If you’re like me, you’ve probably wanted to have our cake and eat it too! I’m not quite sure what gets me SO in the mood for red velvet cake around the holidays, but the craving is REAL! There’s something about the deep red color, velvety texture, and ultra sweetness of the cream cheese frosting that really satisfies. (Whew! I’m getting excited! 😍 ) This recipe goes beyond the typical cocoa and cake combo with cheesecake for even more of a delectable dessert-like experience. Your indulgence awaits!

Ingredients

  • 1 serving FITTEAM LEAN
  • 2 tbs CocoCardio (or 1.5 tbs Cocoa Powder and 1 tsp Red Food Coloring)
  • 1 1/2 tbs Cheesecake Pudding mix sugar free/fat free
  • 1/2 tsp Butter Extract
  • 10 oz Almond Milk, unsweetened
  • 1 cup ice

Instructions

Place all ingredients into a blender and blend on high until desired consistency* is reached. (*Ice and Almond Milk can be adjusted to reach desired texture.)


Coach Michelle
Certified Wellness Coach

*Results will vary. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Recipe Inspiration

Protein bars are SO convenient! They’re easy to make, transport, and eat, as well as a convenient way to custom-build your macros (protein, carbs, and fat) for maximum nutrients.  With the holiday season in full swing, having snacks (or even meals in bar form) that you can grab and go when on-the-go makes all the difference. No one wants to be running errands or in between meals with nothing healthy within reach…That’s a recipe for wellness disaster if you ask me. 🤓

Beyond the nutritional value, this recipe offers many other benefits:

  • Easily Portable
  • Non-Messy
  • Low-Sugar
  • High -Protein
  • Gluten-Free
  • Paleo

This recipe, loaded with protein, can be ready in no time!  Having a yummy carrot cake cookie creation within your reach is only minutes away! So, what are you waiting for?!

Ingredients:

Makes 8 Bars. Serving = 1 Bar.

Wet Ingredients:

  • 4 eggs
  • 1 cup mashed banana or ¾ cup unsweetened applesauce
  • ¼ cup maple syrup
  • 2 tablespoon Almond milk
  • 1 tablespoon pure vanilla extract

Dry Ingredients:

  • ½ cup coconut flour
  • 4 servings FITTEAM LEAN
  • ¼ cup almond flour
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon baking soda
  • ¼ teaspoon ground nutmeg
  • ¼ teaspoon sea salt
  • pinch ground cloves

Add-ins:

  • ¾ cup shredded carrots
  • ¼ cup raisins
  • ¼ cup chocolate chips or cacao nibs

Topping:

  • 2 tablespoon coconut butter, melted (Optional: add some sweetener and/or vanilla to make more like an “icing”)

Instructions:

  1. Preheat oven to 375F and line a baking sheet with parchment paper. Set aside.
  2. Combine wet ingredients in a large bowl.
  3. Whisk dry ingredients in a small bowl. Once incorporated, gradually add to the wet mix and combine until smooth.
  4. Add shredded carrots, raisins, and/or chocolate chips/cacao nibs. Allow the dough to thicken by setting aside for 3-5 mins.
  5. Shape dough into bars/cookies on the prepared baking sheet, using your hands and ⅓ cup measurement of dough for each bar.
  6. Bake bars for 22-25 minutes. The bottoms will be golden brown and a toothpick will be clean when inserted and removed. Once finished baking, remove from the oven and allow to cool on the pan for 5 minutes then move to a cooling rack.
  7. Once cooled completely, drizzle with coconut butter “icing”.


Coach Michelle
Certified Wellness Coach

*Results will vary. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Recipe Inspiration

Call me basic (or basically AWESOME! 😉 ), but I can’t help my obsession with pumpkin pie flavored EVERYTHING in the Fall. I know, I know…But hear me out because this recipe is a delicious way to sneak some extra protein, pumpkin pie flavor, and overall power into our day! Talk about #winning! Also, chia seeds are little powerhouses, as an excellent source of fiber, omega-3 fats, protein, antioxidants, minerals, and other nutrients such as magnesium, potassium, and calcium…Whew! Not satisfied?

Good! Because there’s more!

Did you know the gel that forms around the chia seeds when they’re wet (due to soluble fiber) can actually work as a prebiotic in the gut? Prebiotics support the growth of essential probiotics and good bacteria in the gut, aiding in overall digestive health. We love them. We need them. So, whether you enjoy this protein pudding as a part of your breakfast, snack or post-workout recovery, you’ll be sure to benefit in more ways than one!

Ingredients

Serves 2-3

  • 1.5 cups Almond Milk
  • ½ cup Pumpkin Puree
  • 1 serving FITTEAM LEAN
  • 2 tbs Almond Butter (or other nut or seed butter)
  • 1 tbs Raw Honey
  • 1 tsp Vanilla Extract
  • 2 tsp Pumpkin Pie Spice
  • pinch of salt
  • ¼ cup Chia Seeds
  • Optional Toppings: Shredded Coconut, Cinnamon, Chocolate Chips, Granola, Dried or Fresh Fruit

Instructions

  1. Blend all ingredients, except chia seeds, until smooth.
  2. Place the blended mixture into a large resealable jar (or 2 smaller jars) then add chia seeds. Seal jar and shake.
  3. Refrigerate for at least 3 hours or overnight. Stirring or shaking once or twice intermittently.
  4. When ready to eat, you can pour some extra almond milk on top, give it a stir, and eat up!


Coach Michelle
Certified Wellness Coach

*Results will vary. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Recipe Inspiration


How to Win Friends & Influence people By: Dale Carnegie

Six ways to make people like you

• Become genuinely interested in other people.
• Smile.
• Remember that a person’s name is to that person the sweetest and most important sound in any language.
• Be a good listener. …
• Talk in terms of the other person’s interests.
• Make the other person feel important – and do it sincerely.

Cited from How to Win Friends & Influence people

Oatmeal, a breakfast classic, is favored by many. It’s warm, comforting, and easy to make, saving you time and effort, while also providing the energy you need to fuel your day right. A natural source of complex (slow absorbing) carbs, fiber, and even some protein, oats are a natural, go-to source for many athletes and health gurus, alike.

I especially love to power up my oatmeal with protein and customized toppings; it keeps me from getting bored and allows me to build a complete meal with everything my body needs (protein, carbs, and healthy fats). Simply mixing in a serving of LEAN and topping it with some nuts are an example of an easy way to add even more nutritional value to a bowl without much effort. Give this quick recipe a go, and let us know how energized and powerful you feel throughout the day!  💪🏼

Ingredients:

Makes 1 Serving

  • ½ cup Raw Oats
  • 1 cup Almond Milk, unsweetened
  • 1 serving FITTEAM LEAN
  • ¼ cup Granola (of choice, I like this brand.)
  • ½ Banana, sliced
  • Cinnamon
  • Healthy Fat of Choice – Examples: 1 tbs Almonds (sliced), 6 Walnuts (chopped), 1 tsp Coconut Oil (unrefined), 1-2 tbs Coconut Flakes, 1 tbs Chia Seeds, or 1 tbs of nut butter
  • Optional: Sweetener – 1 Packet Stevia, Drizzle Honey or Agave

Directions:

  1. Cook oats according to directions on package using almond milk and/or water.
  2. Once oats are cooked, mix in LEAN, coconut oil (optional), sweetener, and sprinkle of cinnamon.
  3. Top with granola, sliced banana, and healthy fat of choice (if you didn’t already include coconut oil as your fat option 😉 )
  4. Warm your heart and enjoy!


Coach Michelle
Certified Wellness Coach

*Results will vary. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.