Chocolate Protein Birthday Cake

Chocolate Protein Birthday Cake

The ingredient challenge for Black Iron Nutrition this week was black beans so I decided to work on my baking skills. I’ve never been the best at baking with protein powder, and I gave up for some time because it gets quite expensive if you have to continually throw away batches and batches of food. But I decided it was time to experiment again.

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Lemon Cheesecake Dessert Tacos

Lemon Cheesecake Dessert Tacos

We had an ‘ingredient challenge of the week’ this week at Black Iron Nutrition, and the ingredient was corn tortillas. I wanted to get as creative as possible, it is a challenge and I’m competitive, but I also wanted to keep it simple enough that you would actually want to make these when you have a craving for something sweet. They’re healthy and BOMB, so I think I hit the nail on the head with this one.

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Simple Rice Pudding

Simple Rice Pudding

For some reason I've developed an addiction to rice pudding. I don't know how it happened, but I just LOVE this stuff so much. It's become on of my favorite post lunch/post workout treats. And since it's just rice, sugar and milk, it's not a bad post workout treat either. A good amount of simple carbs and some protein. I did try to cut down on the sugar by subbing in some stevia and it turned out perfect!

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Chia Seed Pudding

Chia Seed Pudding

Chia seeds are loaded with protein, fiber and omega-3s. They're also high in a variety of antioxidants, vitamins and mineral, making them a great addition to your diet. Chia seed pudding is one of my favorite ways to consume them. There are so many options and recipes you can create with them. I like to mix them up and put them in the fridge overnight for a healthy breakfast. The fiber and protein are a great way to kickstart your day. But they also make a delicious and healthy dessert if you get a sweet tooth in the afternoon or evening.

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Garlic and Rosemary Mashed Potatoes and Cauliflower

Garlic and Rosemary Mashed Potatoes and Cauliflower

Volume, volume, volume. I’m always talking about this with my clients. If you’ve ever eaten at a caloric deficit you know the importance of vegetables. You can put a lot on your plate for minimal calories. They’re filling, full of fiber, and take our bodies longer to digest, keeping us satisfied longer. But I’ve also learned through my time as a nutrition coach that some people just don’t like veggies. So I’m on a quest to make them taste good and to create more recipes using them in clever ways. I’m like your mom sneaking vegetables into your dinner without you even realizing that you’re eating them. This recipe is basically a pumped up mashed potato (think double the amount of food for practically the same amount of carbs). Of course if you need a super low carb side dish you could double the cauliflower and skip the potatoes, but this recipe will rock your world as is.

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Thai Chicken and Quinoa Salad

Thai Chicken and Quinoa Salad

Well damn it's been a minute since I shared a recipe! I guess that's just how life goes sometimes right? If you follow along on Instagram you've probably seen that I moved to Reno about a month ago for work. I'm really excited about it and I've just been busy getting all settled in. I've still been busy in the kitchen, but most of what I've shared recently has been on the Black Iron Nutrition Blog, so if you've been recipe deprived, head over there. Plus, a lot of the other Black Iron Nutrition coaches have been contributing some amazing dishes.

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Sweet Potato, Quinoa and Mixed Berry Muffins

Sweet Potato, Quinoa and Mixed Berry Muffins

As I was baking away in the kitchen over the weekend making lots of pumpkin and persimmon cookies for Christmas Day, I thought, what healthy treat can I make to kick off the new year? I love cookies and I'm getting pretty good at baking with gluten free flours, so I decided on a healthy breakfast muffin. I typically train in the morning so I'm looking forward to having this as my pre workout boost. Why sweet potato and quinoa? Well, why not? I'd seen a lot of quinoa muffins circling the internet and it seemed like such a great substitute to traditional oatmeal. And I'd been putting pumpkin and persimmon puree in EVERYTHING, so why not try something different with a similar consistency, like pureed sweet potatoes. Plus, I already had both of them cooked and in my fridge thanks to my most recent order from Trifecta. 

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7 Ways To Drink More Water

7 Ways To Drink More Water

We all know that water is important. We literally cannot live without it. The human body can go weeks without food, but cannot survive more than three to five days without water. 

Making up nearly 60% of our body, water plays many roles. It aids in:

- Regulating body temperature
- Lubricating our joints
- Flushing out waste products
- Carrying nutrients and oxygen to our cells
- Dissolving minerals and nutrients to make them available to our body
- Cushioning our organs and tissues
- Maintaining electrolyte balance

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Pumpkin Pie Protein Squares

Pumpkin Pie Protein Squares

About a year ago, around this time, we decided to have a pumpkin recipe challenge at work with our Black Iron Nutrition clients. I was excited and up for the challenge. I decided I wanted to make a high protein pumpkin bar. We got all kinds of healthy delicious ingredients, and then Krissy and I went to work in the kitchen trying to develop the perfect fall treat. A few hours later and multiple attempts to save whatever it was I was mixing together and throwing in the oven, I decided my creation was a failure and not worthy of sharing with the group. 

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Mint Chocolate Energy Bars

Mint Chocolate Energy Bars

I'm always on the lookout for a good energy bar. Something that has plenty of carbs for a pre or post workout snack and that also tastes good. I can't always stomach a whole meal right before or after I train, but I know I need the carbs to get me through my workout and to help with recovery. Date based bars are my fav and I love RX Bars and Larabars.

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