Oatmeal Meat Muffins

This recipe is packed full of spices which increase not only the flavor but the number of health benefits. Any time you can add a dash, tsp. or tbsp. of spices it is beneficial. If you were to talk a few minutes to research each spice you would learn the numerous benefits. This recipe is also high in Niacin. Niacin is important for general health but studies show it can improve cholesterol levels and reduce cardiovascular risks. Niacin is a B vitamin used by your body to turn food into energy. It also helps keep your nervous system, digestive system, skin, hair and eyes healthy. This recipe is also high in Vitamin B6. Vitamin B6 is involved in the process of making serotonin and norepinephrine, chemicals that transmit signals in the brain. Vitamin B6 is also involved in the formation of a protein layer that forms around nerve cells. Vitamin B6 deficiency in adults may cause health problems affecting the nerves, skin, mucous membranes, and circulatory system.Dissecting a recipe to learn about the health benefits really puts things into perspective and for me gives home cooked meals a whole new purpose. When you understand all the benefits makes cooking more enjoyable, important and gives it purpose.
When I made this recipe to write this article I made a double batch. I froze 8 servings for a trip coming up, used a few serving for tonight’s dinner and the rest I will use for my meals for the week.

Hope you find this recipe flavorful and educational.
Smiles,
Kat

Zesty Garlic Sweet Potato Fries

This recipe has many wonderful benefits a few of them include:
No cholesterol
Low in Sodium and Sugar
High in Vitamin A – great for vision, immune system and normal reproduction. Something surprising I learned is it bacteria and viruses from entering the intestinal tract.
High in Vitamin C – as many of you know helps heal wounds, fight infections and promotes healthy bones, gums and teeth.

Hope you find this recipe flavorful and educational.
Smiles,

Veggie Fritters

This recipe has many wonderful benefits a few of them include:
High in dietary fiber - high fiber diet prevents constipation and even hemorrhoids. Fiber stimulates the muscles in the digestive track which is a great benefit. A low fiber diet may increase the risk of heart disease, stroke, diabetes, and gastrointestinal conditions. High in magnesium – a mineral that is part of many different enzymes working throughout the body.
High in potassium - maintains the heartbeat and is important in many metabolic functions. Potassium reduces the rise of blood pressure in response to excess sodium. A diet might with high potassium can help prevent bone loss and kidney stones.
High in Vitamin B6, Vitamin C and Vitamin A – Vitamin B is needed for normal breakdown or protein, carbohydrates and fats and is good for the nervous and immune system. Vitamin C as many of you know helps heal wounds, fight infections and promotes healthy bones, gums and teeth. Vitamin A great for vision, immune system and normal reproduction. Something surprising I learned is it bacteria and viruses from entering the intestinal tract.

Pumpkin Protein Pancakes

For me if I was using the recipe above as a meal such as breakfast or lunch it would be 1 serving if I was making as a snack it would be 2 servings. I would eat half and put the other pancakes in a bag for later. Everyone has different calorie/macro needs.

Fudgy Pumpkin Protein Brownies

Dark Chocolate Pumpkin Protein Brownies

Compare the nutritional analysis of a box vs the nutrition in this recipe!
Box version:
In comparison; Approximate Nutritional Analysis using Recipe on box:
Calories: 206
Fat: 10.8 grams
Carbohydrates: 30 grams
Protein: 1.4 grams

Cheesecake Bites – Healthy and Balanced

Hope you find this recipe flavorful and educational. Comment below if you have questions or if you try the recipe! Note: The nutrition facts are calculated with the use of non-fat cream cheese but I prefer to use regular cream cheese because there are fewer ingredients and it is more natural.
Either option will work just depends on your goals.

Smiles,

Roasted Cauliflower Hash

This recipe has many wonderful benefits a few of them include:
Low in saturated fat – saturated fat raises cholesterol so recipes low is saturated fat is a great benefit
High in dietary fiber - high fiber diets prevents constipation and even hemorrhoids. Fiber stimulates the muscles in the digestive track which is a great benefit. A low fiber diet may increase the risk of heart disease, stroke, diabetes, and gastrointestinal conditions.
High in magnesium – a mineral that is part of many different enzymes working throughout the body.
High in potassium - maintains the heartbeat and is important in many metabolic functions. Potassium reduces the rise of blood pressure in response to excess sodium. A diet might with high potassium can help prevent bone loss and kidney stones.
High in thiamin - important vitamin for nerve conduction and muscle function

Hope you find this recipe flavorful and educational. Comment below if you have questions or if you try the recipe!
Smiles,

Better than Beef Jerky Flank Steak Marinade

This recipe is low in sugar but tastes so good you will think you are eating candy which is why I call it better than beef jerk. This recipe is also high in Vitamin B6 and B12. B vitamins are great for the nervous and immune systems. Vitamin B is also needed for normal breakdown or protein, carbohydrates and fats.

Almost Fudge

I created this recipe for this reason… We cannot eat sugary, salty crunchy treats all the time or we will never achieve or maintain results. I am all about enjoying my favorites from time to time such as vacationing, date night, family parties etc… the key word being from time to time. For the in between times when a craving for an ice cream or a dessert hits and you just recently had plenty of your unhealthy favorites try fighting off your craving with this healthy dessert.