Home · Protein Shakes and Smoothies

Z’s Blueberry Spinach Smoothie

Sugar-free, THM-S, Keto

Deliciousness for Breakfast

I love, love, love protein smoothies for breakfast, snacks and go-to fast meals. It is hard to find ones that are delicious, nutritious and beautiful…but this guy takes the bait!

smoothie in hand

This smoothie almost tastes like it should be a dessert! IT has a creamy and blueberry-y taste that is hard to resist!

If I could delicious things for breakfast every morning…I would! And this smoothie is perfect for breakfast!

There is a “secret ingredient” in this smoothie that is sooooo good for you. Turmeric. Yes, straight up turmeric! There are many health benefits that the wonderfully orange vitamin is good for.

There are just too many to list! Why not add in a vitamin to your smoothies and shakes that is so beneficial to your health, as turmeric is?

Note: Turmeric is fat-soluble and is way more beneficial when taken with a form of fat. MCT oil, butter, avocados, etc are  great to eat it with! Here is a list of the preferred dosages of turmeric:

According to University of Maryland Medical Center 

The permissible dosages of various forms of turmeric (for adults):

  • Cut root: 1.5 – 3 g per day
  • Dried, powdered root: 1 – 3 g per day
  • Standardized powder (curcumin): 400 – 600 mg, 3 times per day
  • Fluid extract (1:1) 30 – 90 drops a day
  • Tincture (1:2): 15 – 30 drops, 4 times per day

https://www.turmericforhealth.com/general-info/ideal-turmeric-dosage-how-much-turmeric-can-you-take-in-a-day

 

Easy Peasy Nutrition

I think that smoothies and shakes have the potential for so much health and nutrition. Why not use it as a way to get in a meal replacement? If you are like me, and you are still trying to get baby weight off, protein smoothies and shakes are the perfect way!

Unlike juicing, straight blender smoothies are so much healthier for you! You see, when you juice, you take the pulp and fiber out of the vegetables and the fruit. The pulp and the fiber in fruits and veggies are the most healthy part! They help to transform the “sugars” that fruits and veggies have in them, so that you are able to not only metabolize them better, but also keep your insulin from spiking in the process.

I love smoothies and shakes for that reason alone, but I also love the ease of them! What’s not to love about throwing everything in your blender (or personal blender cup) and blending a meal together in 30 seconds!

Look at all those beautiful berries and that spinach!

I usually use a unsweetened vanilla ALMOND milk for my smoothies, but I tried unsweetened vanilla CASHEW milk in its place, and was very pleasantly surprised! There is just something so creamy and delicious about cashew milk!

Now that your mouth is watering for a delicious and nutritious snack or meal, maybe you should make one! 😉

You’re welcome.

God bless!

-Z

Z’s Blueberry Spinach Smoothie

Sugar-Free, THM-S, Keto

3 minPrep Time

3 minTotal Time

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Ingredients

  • 6 oz frozen blueberries
  • 1 large handful of spinach
  • 1 scoop vanilla protein powder (about 1/4 cup)
  • 1 scoop of collagen
  • 1 tsp MCT oil
  • 1/4 tsp turmeric (optional, but so much healthier)
  • 2 tsp super sweet blend
  • 1 1/3 unsweetened vanilla cashew milk

Instructions

  1. Put all ingredients in high speed blender and blend until smooth (about 30-40 seconds).
  2. Note: some blenders that are not high powered may require a longer blend.
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https://zhealthyhousewife.com/2018/04/11/zs-blueberry-spinach-smoothie/

Breakfast

Z’s Cinnamon Protein Pancakes

Sugar-Free, THM-E, Protein packed

Happy Saturday! You made it to the weekend! Maybe you are lounging in your p.j.’s (like me), drinking your morning cup of coffee and wondering what you want to cook for breakfast? Look no farther!

Saturday Morning Breakfast

stack of pancakes

In lieu of this being a Saturday morning, I wanted to share a “Saturday morning worthy” breakfast. I created these beauties a couple of weekends ago, and they were a smash hit!

I mean, hey, Who doesn’t want a huge stack of pancakes on a Saturday morning?

My boys are always asking, “mommy, can you please make pancakes?” The thing is, with them growing by the minute, they seem to be growing an extra stomach at the same time! I swear, these kids are gonna put me out of business!

syrup

I have said before that we don’t use a lot of sugar around the house, and that is true, but on some Saturdays with yummy pancakes, sometimes you just have to have some good old fashion syrup. I like to buy the ones that do not have high fructose in them, but hey…let’s face it…Sugar is sugar.

In these instances though, I like to see the kids enjoying some syrup on their pancakes. If my husband and I choose to splurge every once in a while, we will buy the sugar-free syrup and enjoy it on our pancakes.

Luckily, I had some Granny Smith apples lying around, and I was able to create a cinnamon apple topping for these yummy things! My hubby and I would rather have a more naturally sweet topping than the syrup.

(Look for official recipe coming soon! Meanwhile, I will add them to my

recipe card below.)

apples

This is how my husband likes to eat his Cinnamon Apples over his pancakes…

He is very strategic on how he does it too. He lined up his 3 pancakes, and then doused them with the apples. It’s really cute actually. I love to watch him enjoy his yummy meals .

Addie

Baby girl showing her food to mommy…

So Easy!

The great thing about these pancakes is that you can make them in right your  Vitamix: Total Nutrition Center Blender or any blender (I’m a little partial to my Vitamix though) and, Viola! Just pour on to your griddle or pan! Easy peasy! I am all for easy on a Saturday morning.

blender pancakes

I put in the oats and ground them into oat flour first, and then added all of my other ingredients. I think that is why I love my Ascent Series Blenders for so many types of recipes. It allows you to do so much all at once!

Viola!

Protein Power

These guys are so loaded with protein, that they are sure to not only fill-up the hungriest of bellies, but

they pack a protein punch! My kids have energy for hours after they eat these!

They not only have protein powder in them, but they also have collagen! Win, win!

I really like to add protein in to recipes, in varying forms and degrees. I love to not only make yummy and healthy meals, but I like them to serve a purpose too. These are definitely the kind of breakfast you serve when you have a busy day ahead of you, or need an extra “boost” of energy!

These pancakes are yum!

Hope you enjoy!

-Z

Yields 15-20 medium pancakes

Z’s Cinnamon Protein Pancakes

5 minPrep Time

15 minCook Time

20 minTotal Time

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Ingredients

  • Z's Cinnamon Protein Pancakes
  • 5 cups oats
  • 1/2 cup sprouted whole wheat flour (or whole wheat)
  • 4 tbs gentle sweet
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 1 tsp vanilla
  • 2 tbs cinnamon
  • 16 oz. egg whites
  • 3 cups unsweetened vanilla almond milk
  • 2 scoops collagen
  • 1 scoop vanilla (or plain) protein powder
  • -------Z's Cinnamon Apples:------
  • 4 Granny Smith apples
  • 1 fuji apple
  • 4 tbs cinnamon
  • 1 tsp vanilla
  • 3 tbs gentle sweet (or sweetener of choice)
  • 1 cup unsweetened vanilla almond milk
  • dash of salt

Instructions

  1. In a high powered blender, blend the oats until a fluffy flour is produced
  2. add in remaining ingredients
  3. blend until smooth
  4. Pour onto griddle
  5. flip after bubbles appear
  6. Serve warm with Z's Cinnamon Apples, Z's Verry Berry Sauce or syrup
  7. -----Added Recipe of Z's Cinnamon Apples ------
  8. Dice apples and place in medium sauce pan
  9. add in almond milk
  10. saute
  11. add in remaining ingredients
  12. continue to salute until softened and the milk has turned into a creamy consistency
  13. Serve hot over pancakes or eat plain
Cuisine: American | Recipe Type: Breakfast

Notes

Very filling and packed with protein!

7.6.7
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https://zhealthyhousewife.com/2018/02/10/zs-cinnamon-protein-pancakes/

Home · Recipes · Sweets and Treats

Z’s Double Chocolate Chip Cookies

Sugar-free, gluten-free, THM-S, Keto

Chocolate Perfection

These cookies are divine! Absolute chocolate perfection! Remember how I posted a couple of weeks ago how much I love cookies? I do. And these just make me want to eat cookies for every meal! And the great part? No guilt! No sugar and no gluten! They are just a mouthful of chocolate bliss!

My second child, Justus does not prefer chocolate. I asked him to help me take some pictures and to taste test my recipe, and he was hesitant. He was like, “mommy, do I have to?”. But, after he tasted them, he asked for more!

He said, “mommy’s chocolate cookies are the only chocolate I like!”.

He readily helped me with the rest of my photography and asked for more at the end. I had so much fun having him help me, and the pictures turned great with him as my little “cookie model”.

eating cookies

Finding Joy in the Little things

I have found that I absolutely love food photography, and I especially love writing! I think it is important as moms to find a hobby or something constructive that brings you joy.

Finding joy in the little things, like taking photos of food or my kids enjoying the food I make…that’s just priceless.

I encourage you to find your “niche”. Find something that inspires you, and do it! I’m sure I will be writing a post on this subject soon, and there I can ramble and rant about how important finding hobbies for yourself can be.

Seeing these little faces light up after sinking their teeth into something delicious can be one of the highlights of my day. Capturing these faces is even better, because I can keep the memory alive.

 

 

 

Back to the Recipe

You can make these cookies plain chocolate chip cookies, if you prefer. Just take the cocoa powder out. They have the same taste, just less chocolatey.  these cookies are super easy to make, and I have found that whipping them together in the stand mixer takes only a couple of minutes. Then I just put the whole stand mixer bowl in the fridge to firm up, and go about my house chores. By the time I do a load of laundry and help the kids with school, they are ready to throw on a cookie sheet and bake!

They come out oh-so-gooey and perfect! After you allow them to cool, they firm up and get the perfect texture!

justus and choco chip cookie

double choco chip cookies

Mmmm….

 

 

 

 

 

justus and the cookie

Now that your mouth is watering, maybe you need to go make some!

Here is the recipe! Enjoy! -Z

Yields 22 cookies

Z’s Double Chocolate Chip Cookies

A delicious mouthful of chocolatey goodness! Great for on-the-go protein-packed snack!

10 minPrep Time

12 minCook Time

22 minTotal Time

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Ingredients

  • 2 sticks of butter
  • 3 eggs
  • 2 scoops (approx. 1/4 c.) vanilla protein powder
  • 1 cup sweetener (I used truvia-not the baking blend, and erythritol)
  • 1/4 cup unsweetened cocoa powder
  • 1 tsp vanilla
  • 3 cups almsond flour
  • 1/2 tsp salt
  • 1 8 oz. bag of sugar-free chocolate chips (I used Hershey's)

Instructions

  1. In a stand mixer:
  2. Add softened butter-Mix until creamy
  3. Add sweetener-mix until fluffy
  4. Add vanilla and mix more
  5. Add protein powder, cocoa and salt
  6. Add in almond flour and mix until evenly mixed
  7. When all is mixed, add in chocolate chips and mix for only about 20 seconds until all ingredients are incorporated.
  8. Stick the mixing bowl full of cookie dough in the fridge for 20-40 minutes until cold
  9. Take out of fridge and form into balls about 1 1/2 inches in diameter
  10. Put on uncreased baking sheet.
  11. Flatten with the palm of your hands, just slightly
  12. Bake at 350 degrees for 12 minutes
  13. Let cool before handling.
  14. Enjoy!
Cuisine: American | Recipe Type: Desserts
7.6.7
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https://zhealthyhousewife.com/2018/01/24/zs-double-chocolate-chip-cookies/

 

Easy Recipes

Parmesan Garlic Zucchini

I made these bad boys tonight, with my Creamy Roasted Red Pepper Chicken (Recipe to follow soon;). They pair great with a savory and creamy dish like Chicken! The thing is..they are SO easy! Did you hear that?? EASY! I pride myself on discovering easy recipes, because….I have 4 kids, and a lot of times, I don’t have time to spend on extravagant dishes.

“Aint nobody got time for that!!!”

There is a “secret ingredient” in these that makes them soooo good! Can you guess it? NUTRITIONAL YEAST! I know..its a THM thing (trimhealthymama.com), or at least they made it popular lately, but it really is good! It adds so much flavor to things, and has great health benefits…Heres a link to check out the benefits-Nutritional Yeast  .

DSC_1341

These two guys are my go-to’s for flavor! I love, love, love garlic salt! It can be used in so many ways, but it just has that perfect flavor…especially for veggie dishes!

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Heres my happy zucchini…

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I just cut them in half (after chopping off the ends), and then cut them in thirds. Then toss them all in a bowl…

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Put all the ingredients in a bowl, and toss. Look at all that texture! Yum!

These would also be great for grilling in the summer! If you want even more flavor, you could broil them for a few minutes to get them a little toasty, and then bake. But, I like them just like this.

Heres the ingredients and instructions….

 

 

Parmesan Garlic Zucchini

  1. 6 medium size zucchini
  2. 3 tbs olive oil (or melted Butter for THM-S)
  3. 4 tbs garlic salt
  4. 3 tbs nutritional yeast
  5. 1 tsp course black pepper

Instructions:

Cut the Zucchini in half, and then cut in thirds. Put in Bowl. Put all ingredients in bowl, and toss until well coated. Place on baking sheet. Bake at 400 degrees for 20 minutes, tossing at about 10 minutes. Garnish with lots of shredded parmesan cheese. Enjoy!

DSC_1366