Articles Tagged with: protein
Pumpkin Smoothie Recipe

Pumpkin Smoothie

It’s officially fall…and I am PUMPKIN OBSESSED! Now I will share my obsession with you, one recipe at a time! There will be fun and healthy simple fall recipes for you and for entertaining. Here is the first…

Pumpkin Latte Protein Smoothie’s!!!

1/4 cup pumpkin purée
1/2 cup coffee
1 banana
1 tablespoon almond butter
¾ teaspoon pumpkin pie spice
¼ teaspoon vanilla extract
1 cup almond milk
½ cup ice
1 teaspoon of mauls honey or substitute with one serving of stevia
2 scoops of Whey Factors vanilla protein (or non GMO protein powder equivalent that is sweetened with stevia)
Mix protein and almond milk in blender. Cut banana into slices. Keep two slices off to the side. Next add all other ingredients and blend until smooth! Pour into a tall glass and place the two banana slices on top, sprinkle a tiny bit of cinnamon on the bananas for a decorative and tasty presentation!
Banana and Peanut Butter Muffin Recipe

Banana and Peanut Butter Muffins

This recipe is grain free, gluten free, refined sugar free, low on the glycerin index, low in unhealthy fats but a good source of healthy fats (in a small amount), high in protein and can even be a meal replacement like a protein or power bar!

3 over ripe bananas (small to
Medium size)
1 tbsp honey
4 tablespoons of Earth Balance coconut & peanut butter spread
1/8 teaspoon of himalayan salt
2 cups almond meal
3 heaping tablespoons of shredded coconut
1/8 teaspoon cinnamon
2 tablespoons organic vanilla extract
1/2 cup of water
11 scoops of unflavored Tera’s Whey protein powder (sold at Whole Foods)
Preheat oven to 350 degrees. Mash bananas well. Mix all other ingredients into bowl. Add water. Mix until smooth batter. Spoon into baking cups or muffin tin. Bake for 12-24 minutes until center is no longer goopy. Test for readiness by poking with tooth pick or fork. Remove and allow to cool. Makes 12-15 muffins.


Fusion Chili Recipe

Fusion Chili: The Healthy Comfort Food

When the weather is stormy, I always want to stay in and snuggle up with a bowl of something warm and delicious. Last week here in Southern California we had some much needed rainy days. I was hit with inspiration and decided to create a fusion chili recipe that is both delicious and provides a healthy balance of nutrition with a number of great medicinal benefits! This is one comfort-food recipe you can feel good about snuggling up with.

This is a bulk recipe that makes approximately 6-8 servings! It is great to make at the beginning  of the week, eat half and freeze half for later. Always use organic ingredients whenever possible.

Health Benefits

Cleansing, anti-inflamitory, and good for dry skin.



2 16oz. jars marinara sauce
1c. cooked chick peas
1c. cooked black beans
1c. cooked split peas
1c. cooked red lentils
1tbsp chopped raw garlic
2tbsp turmeric
1tbsp cayenne pepper
1tbsp Himalayan salt
1-2tbsp red pepper flakes
2 large beets
1 small acorn squash
3/4 lb ground buffalo meat
3 chicken breasts (boneless and skinless)
1 1/2c. mushrooms
1/2 large onion
Handful of fresh cilantro
1 avocado
1-2tbsp coconut oil
Hot Sauce

Daiya shredded cheese is dairy free, made with coconut oil, and can also be substituted or any organic cashew cheese.


1) Preheat oven to 425 degrees.

2) On stove top in a frying pan that is lightly greased with the coconut oil cook the ground buffalo meat on a medium flame. Using a spoon break up the raw meat into smaller pieces and sauté it until cooked thoroughly. Remove from the pan and place to the side. Then chop the onion and sauté the onions in the same frying pan on medium heat, stir frequently. Remove from heat once lightly browned.

3) Place chicken breasts in a baking pan and place in the preheated oven. Place the whole acorn squash next to the pan directly on the oven rack. Bake for 15-20 minutes or until the chicken is no longer pink inside. Then remove the chicken and place to the side to cool. Turn up the oven temperature to 475 degrees and continue cooking the acorn squash for another 40 minutes or until soft in the center. Remove from heat and place to the side to cool.

4) Boil the beets in a pot until beets are soft (about 15-20 minutes), then drain and set them to the side to cool.

5) In a large pot mix all the pre-cooked beans/legumes and the 2 jars of marinara sauce. Turn flame on to medium. Add onions to the large pot. Slowly mix in the salt, Cayenne pepper, Turmeric, garlic, raw mushrooms, cooked ground buffalo and red pepper flakes. Stir well.

6) Slice the beets into small cubes and add to the large pot.

7) Using clean hands, shred the chicken breasts into tiny strips and then add to the large pot, stir in.

8) Taste the chili and decide how much heat you want to add, then starting SLOW add a bit of the hot sauce, stir and do another taste test before adding more. Repeat this a few times until the spice is to your liking.

9) Turn heat down to a low flame and cover the pot with the lid.

10) Once the acorn squash is done and cooled, cut it in half, scoop the seeds out into the trash and then using a large spoon scoop out the inside flesh of the squash and then add it to the chili. Stir well.

11) Cook for 15-30 minutes and remove from heat.

12) Slice avocado into thin strips.

13) When you are ready to serve, scoop into bowls, and place 3 avocado strips on top of the chili. Then add some fresh cilantro and 1-2 oz. of the Daiya cheese. ENJOY!


Mexican Scramble Recipe

Mexican Protein Scramble

I love eggs…well, let’s say that I love what eggs do for the body nutritionally speaking. But let’s get real…eggs can get boring! I am always trying to create new and eggs-cellent recipes! Here is a high protein and delicious twist for your morning eggs. Hope this helps you get out of your egg-rutt (if you are in one)!

This recipe provides a meal that is complete with proteins, healthy fats and carbohydrates that are low on the glycemic index (if you or someone you know struggles with diabetes please share this with them)


1 tbsp coconut oil
5 eggs (4 whites, whole egg)
1/2 cup cooked black beans
1/2 onion
1/4 cup shredded cheese
2 tbsp salsa
small handful cherry tomatoes
small handful fresh cilantro
Himalayan salt

  1. Lightly grease skillet with coconut oil.
  2. Dice onion and cook on medium heat until lightly browned and then remove the pan from the heat.
  3. Crack 4 eggs into bowl and strain in egg whites, then add one whole egg. Beat. Sprinkle in the cheese.  Add salt.
  4. Cut cheery tomatoes in half and add into bowl. Tear the cilantro leaves into small pieces and put 1/2 into the bowl and leave the remaining half out to be used on top of egg scramble after it is cooked. Add black beans (that have been precooked). Mix and then pour into the flying pan.
  5. Cook on low heat and using a spatula fold the eggs into each other as is cooks (every minute or two) until cooked thoroughly. Top with salsa and fresh cilantro…serve and enjoy!


Avocado Egg Salad Recipe

Avocado Egg Salad

Text needed here.

8 hard boiled eggs
Chef master egg shredder
1 avocado
Gluten free organic whole grain or brown rice tortilla


Place each hardboiled egg (boil eggs for 12-15 minutes, de-shell and cool) on the egg shredder and press to shred or slice into strips. Remove yolks and place into a bowl.
Cut up one whole organic avocado into small squares or strips and put into bowl.
Using a large spoon, mash and stir contents.
Sprinkle with paprika and salt (season as desired…go slow and taste before adding more).
Serve on top of a gluten free organic whole grain or brown rice tortilla, garnish chopped cilantro on top and one slice of tomato.


Gluten-Free Pumpkin Pancake Recipe

GF Pumpkin Pancakes

Healthy grain free and gluten free pumpkin pancakes with a kick of protein? Absolutely!
You can even add a side of organic, hormone free turkey bacon for added protein!

3 egg whites
1 whole egg
4 Heaping Tablespoons of almond meal
1/3 cup organic puréed pumpkin
1/2 teaspoon cinnamon
1/4 teaspoon pumpkin pie spice
3-4 packets of stevia
*Turkey bacon optional


Mix all ingredients together in a bowl and best until smooth. Lightly grease frying pan or griddle – spoon in the batter into small, medium or large pancakes and cook on medium flame. Flip pancake after 1-2 minutes and cook on the other side until desired firmness.
*If adding turkey bacon – lightly grease another frying pan and lay strips of turkey bacon in pan, cook on medium high heat for 2 minutes on each side.
Top with fruit, honey or syrup and enjoy!


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