Articles Tagged with: recipe
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!
Protein Pops Recipe

Protein Pops


4 scoops (2 full servings) of chocolate, or vanilla protein powder and 4 cups of filtered water (or Alkaline water!)



Mix protein powder with water in a blender, then pour into ice tray or Popsicle mold and place in freezer until frozen.


Bacon Wrapped Dates Recipe

Bacon Wrapped Dates

This simple and easy healthy appetizer is always a huge hit when I entertain! It literally takes 5 minutes to make! It is both healthy and delicious! Here is the way that I make these bacon wrapped dates, of course you can choose not to do the organic version…you can even opt for real bacon versus turkey bacon. Either way I truly hope you will choose clean toxin free ingredients!!!


Turkey bacon


Coconut oil



Lightly grease the frying pan and then lay the strips of turkey bacon across the pan side by side. Cook on medium to medium high flame on your stove top. Cook 1-2 minutes until lightly brown and flip, repeat on the other side. Remove from heat for a few minutes until cool enough to touch.

Remove pit from date (simply cut in half and pull it out). Lay the strips on a cutting board and then place 1-2 dates on top of the strip of bacon and then roll it up. Use a toothpick to secure the roll together. That’s it!

Serve on a plater either placing each roll in a line or creating a circle…add a flare with a sprig of parsley!


GF Orange Coconut Muffin Recipe

GF Orange Coconut Muffins

Gluten free, low carb and high in protein and healthy fats! This is a serious crowd pleaser…it can even replace a meal! These muffins can be served at a party or can be a replacement for a protein bar or your breakfast!
Recipe makes 1 dozen protein muffins!

1 1/2 Cups of almond meal (bob’s red mill)
1 teaspoon of Himalayan pink salt
1 cup Shredded unsweetened coconut
1/4 cup raw organic chia seeds
3 tablespoons organic vanilla extract
3 tablespoons of blood orange avocado oil
6 single serving packets of stevia
2 tablespoons of Manuka honey
12 Baking cups or a muffin tin
6 scoops if Tera’s Whey plain unflavored whey
3/4 cup of water


Mix all ingredients into a bowl and stir until well blended.
Fill each baking cup 3/4 full (or fill each cup in the muffin tin – you will need to lightly grease the muffin tin. No need to grease the baking cups) and place on a cooking tray or cookie sheet.
Bake on 350 degrees for 1–12 minutes.
Remove from heat and cool before serving!


Kombucha Recipe

Kombucha Recipe



In a 1 gallon (or larger) glass container (preferably with a plastic spigot at the bottom, such as an iced tea container),  Start with 16oz Raw Kombucha and mature S.C.O.B.Y.
Add 3 quarts sweet tea. Cover with coffee filter or super fine cloth and rubber band over the top. Rest 4-7 days.

Every day from the time your initial Kombucha is ready: (2 X 16oz per day recipe) Make 32 oz (or amount of Kombucha you consume daily) sweet tea in 2 containers (16oz each).

After the tea has cooled to 75 degrees, remove 16oz of the 1st ferment Kombucha. Add 16oz fresh sweetened tea to Kombucha gallon Combine 16oz first ferment Kombucha and the other 16oz fresh sweet tea together. Strain, bottle, and seal for the 2nd fermentation (after 1-4 days, chill and

Kombucha does not like metal. Refrain from using metal utensils and containers (or in containers) when working with your Bouch.

S.C.O.B.Y. (Symbiotic Culture Of Bacteria & Yeast) Don’t have one? Grow one!:

In a glass 1 gallon (or larger) container, empty 2, 16oz raw Kombucha bottles
(purchased from the store) (This should only be in the bottom 1/4 of the jug), cover with coffee filter or super fine cloth and rubber band over the top. Let rest 7-10 days, until S.C.O.B.Y. Matures (DO NOT STIR).

Sweet Tea Recipe:
16oz (2 cups) boiling water, 1 green tea bag, 1oz (2Tbs) raw sugar.
One gallon (8 X 16oz) boiling water, 8 green tea bags, one cup (8oz) raw sugar.

2nd Ferment and Flavoring:
Sometimes Instead of adding green tea to the 1st ferment, I will substitute flavored, herbal, sweet tea (same recipe substitute tea bag).

Sometimes I will add purée, frozen (raw, organic) berries or fruit to the mixture, and then strain it before bottling.
Sometimes I will add 1-3Tbs raw chia seeds after bottling.
I usually will only 2nd ferment for 1-2 days. I only have 4-6 bottles in circulation. This saves on cupboard space.

Happy bouch growin’


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.


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!


Grain-Free Pizza Recipe

Grain-Free Pizza

Let’s face it almost everyone loves pizza!
What a sad world it would be if we could never eat it. I always say, ‘all things in balance’. Well with this recipe you won’t be adding any negative marks on your balance sheet at all! Here’s a guilt free, cheat free, healthy and balanced version of pizza for you to enjoy. It is grain free and gluten free!

Crust Ingredients
1 cup almond meal
1 whole egg
1-2 tbsp coconut oil
Himalayan salt
Crust Cooking Directions
  1. Preheat oven to 350 degrees.
  2. Grease 9-inch round baking pan with coconut oil.
  3. Pour crust mixture into pan.
  4. Press the mixture until there is an even later filling the entire pan.
  5. Bake for ~30 min.
  6. Remove from oven and cool for 30 min.

Topping Ingredients
1/2 cup marinara sauce
1/4 cup pesto
3/4 cup shredded cheese
1 onion
1/4 clove garlic
3/4 cup chopped mushrooms
1 6-8 oz. chicken breast (sliced)
1 red pepper
1 lemon
1/4 head broccoli (~1 handful)
Himalayan salt
Cooking Directions
  1. Squeeze half lemon on chicken.
  2. Season with pinch of salt.
  3. Bake chicken breast at 425 degrees for 15-25 min.
  4. Boil small pot of water. Cut broccoli into pieces and add to boiling water. Cook until tender. Drain and let cool.
  5. Dice onion, pepper, and garlic.
  6. Lightly grease a saute pan with remaining coconut oil.
  7. Place onions, pepper, and mushrooms in pan and cook on medium heat for a few minutes until onions are lightly brown.
  8. Take crust and cover evenly with 1/2 cup of marinara sauce. Add pesto to the center.
  9. Add veggies and chicken breast toppings
  10. Sprinkle cheese evenly and bake at 350 degrees for 20–30 min. until cheese is slightly melted.
  11. Allow to cool, enjoy!
Recipe makes 9-inch pizza, serves 1-2 people



Blueberry Pancake Recipe

Organic Blueberry Pancakes

Healthy breakfast trend. Thin gluten-free pancakes with banana, blueberries, goji berries, sesame, and chia seeds.


5 large eggs (egg whites only)
3 stevia packets
1/2 tbsp cinnamon
1 tbsp coconut oil
1/4 c. blueberries

  1. Crack eggs, remove yolks, and beat egg whites.
  2. Mix stevia, 1/2 tbsp cinnamon, and blueberries in a bowl with the egg whites.
  3. Coat small frying pan with coconut oil.
  4. Pour mixture into pan and cook on low for 2-4 minutes.
  5. Flip and cook for 1-3 minutes on the opposite side.
  6. 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.


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