top of page

Munchies

Simple recipes to LEVEL UP your performance plate

chocolate PB bars
Chocolate PB Bars

Ingredients:

1 c oats

1 ripe banana

1/4 c natural peanut butter

1/4 c coconut oil

1/4 c cocoa powder

1/4 c pumpkin seeds 

Directions:

1. Mash the banana until paste forms.

2. Mash in peanut butter and coconut oil until combined. You may also melt the PB and coconut oil. 

3. Add in cocoa powder and mix until combined. 

4. Stir in pumpkin seeds and oats. 

5. Press into 8 x 5 pan or Tupperware. 

5. Freeze 30 min.

Avocado bean dip
Avocado Bean Dip

Ingredients:

1 large avocado

30 ounces garbanzo beans

1/2 lime, juiced

2 T garlic, minced

1 T dried cilantro

1 T black pepper

Directions:

1. Drain and rinse beans. 

2. Add all ingredients to food processor or high speed blender. 

brussel sprout dip
Cheesy Brussel Sprout Dip

Ingredients:

1 lb Brussel sprouts, quartered

8 ounce Neufchatel cheese, room temperature

1/2 red onion, diced

1/2 yellow onion, diced

6 cloves garlic

 3/4 c plain, Greek yogurt

1/2 c mozzarella cheese

1/4 c Parmesan cheese

1 T black pepper

 

Directions:

1. Preheat oven to 400'F.

2. Place cubed Brussel sprouts flat on baking sheet and coat with olive oil. 

3. Place 4 cloves garlic, skin on also on baking sheet. Roast for 15-20 minutes. 

4. While Brussel sprouts and garlic are cooking, mix Neufchatel cheese, Greek yogurt, mozzarella, parmesan, and black pepper in a medium bowl until evenly combined. 

5. Dice 2 gloves garlic and add to cheese mixture.

6. Once Brussel sprouts and garlic clovers are done cooking, allow to cool (about 5 mins). Peel garlic cloves and stir garlic and Brussel sprouts into cheese mixture.

7.Add mixture to a greased 8" x 8" pan. Sprinkle with mozzarella cheese. Bake for an additional 20 minutes or until cheese is bubbly.

**serve with veggie sticks, crackers, or bread.

granola
Choco-Almond Protein Granola

Ingredients:

¼ c almond butter

¼ c agave

1 tsp vanilla extract

2 c rolled oats

1 scoop chocolate protein powder (can use vanilla as well!)

2 T flaxseed meal

 

Directions:

  1. Preheat oven to 325'F.

  2. Line 9x13 baking sheet with parchment paper (or silicon mat).

  3. In medium-sized sauce pan over med-low heat, combine almond butter and honey. Stir until almond butter is melted. Honey and almond butter should be fully combined.

  4. Add vanilla extract to almond butter/honey.

  5. Remove mixture from heat and add in oats, protein powder, and flaxseed. Stir until combined- oats should be all coated.

  6. Spread granola over baking sheet- leave as many or as few clusters as desired. Bake 8- 10 minutes. Stir granola, moving outside pieces to the inside for even cooking. Bake an addition 8- 10 minutes, or until desired crisp.

  7. Let cool completely.

  8. Add in chocolate chips, nuts, or coconut for additional fun flavors!

butternut squash hummus
Butternut Squash Hummus

Ingredients:

1 c cubed butternut squash

4 garlic cloves, skin on 

2 T lemon juice

15 ounce can chickpeas, rinsed and drained

1/3 c tahini

3 T olive oil

1/2 c fresh parsley, chopped

1/4 tsp ground cinnamon

1/2 tsp ground cumin

 

Diretions

1. Preheat oven to 400'F.

2. Add cubed butternut squash and unpeeled garlic cloves to baking sheet. Drizzle with olive oil. Add pepper and toss to combine.

3. Bake 15-20 minutes. Squash should be fork tender and garlic golden brown. Let cool 5 minutes.

4. Peel roasted garlic and add to food processor (or blender) along with squash, diced garlic, lemon juice, chickpeas, tahini, olive oil, parsley, cinnamon, and cumin.

5. Puree until cream and smooth. Scrape down sides as needed and add olive oil or water if too thick.

*serve with pita and veggies of choice.

**leftovers can stay in the fridge 4-5 days

kale chips
Krispy Kale

Ingredients:

1 bunch kale

1/4 c olive oil

1 T garlic powder

2 tsp cayenne pepper

1 tsp salt and pepper to taste

 

Directions:

1. Preheat oven to 400'F.

2. Remove stems from kale and tear into desired chip size.

3. Bake for 12-15 minutes, or until kale comes to desired crisp.

watermelon salsa
Wicked Watermelon Salsa

Ingredients:

1/2 medium watermelon

1 yellow bell pepper

1 cucumber

1 jalapeno, diced

1 T black pepper

dash of salt

 

**can also add jicama or other colored bell peppers

Directions:

1. Dice watermelon, bell pepper and jalapeño. Add to a medium bowl and add salt and pepper.

2. May serve with chips, on top of salad, with chicken or fish, with tacos, or enjoy with a spoon!

tropical protein smoothie
Tropical Proteinlato

Ingredients:

 3 large, ripe bananas

1 lb strawberries

2 c frozen mango

1-2 scoops vanilla protein

Directions: 

1. Place all ingredients in a food processor (a blender will work, too). Blend until even consistency.

2. You may enjoy right away or, for a more solid texture, freeze 3-4 hours.

 

**Add spinach or kale for some additional nutrients!

mango salsa
Mango Salsa

Ingredients:

3 large mangos

1 red bell pepper

1jicama, diced

1 jalapeno, diced

1 red onion, diced

1 T black pepper

1 tsp chili powder

1 tsp paprika 

 

Directions:

1. Dice mango, bell pepper, jicama, jalapeño and red onion. Add to a large bowl. 

2. Add in spices to taste and mix.

**Enjoy with chips, on a salad, or on your favorite lean protein

spinach artichoke dip
Spinach Artichoke Dip

Ingredients:

1 ripe avocado

2 c spinach

15 oz can artichoke hearts

3/4 plain greek yogurt

2 cloves garlic

1/2 c kidney beans

1 small red onion

1 tsp cayenne pepper

1 tsp black pepper

Directions:

1. Place 2 c. spinach in skillet with water. Heat until cooked. 

2. While spinach cooks, add avocado, artichoke hearts, and yogurt to a food processor or high speed blender. Blend until smooth. 

3. Remove cooked spinach from skillet. Drain all water from spinach by patting down with towel.

4. Add spinach, garlic cloves, and peppers to food processor. Blend. 

5. Add mix to a serving bowl. 

6. Dice red onion and add to mix. Add in drained, rinsed kidney beans. Stir until combined. 

pumpkin bites
Vegan PUMPkin  Bites

Ingredients:

1 c raisins (or 9 mejadool dates)

3 T pumpkin puree

1/2 c applesauce

1/4 c almond milk

1 tsp vanilla extract

2 scoops vanilla protein (or other plant protein)

1/2 c coconut flour

1 tsp nutmeg

1 tsp ginger

1 tsp cinnamon

 

Directions: 

1. Place raisins, pumpkin, applesauce, almond milk, and vanilla extract into a food processor (or blender). Blend until smooth. Be sure to get the sides.

2. Add in protein powder, coconut flour and spices. Blend until dough ball forms. If the dough is too wet, then add more coconut flour. If it is too dry, add more almond milk (1 T. at a time).

3. Fold in chocolate chips, if desired.

4. Roll into 12-14 PUMPkin balls. You can freeze or refrigerate. They are AMAZING frozen.

broccoli tots
Broc-Tots

Ingredients:

1 head broccoli

1 c whole wheat flour

1 c cheese, shredded

1/3 c egg whites

1 tsp garlic powder

1 tsp black pepper 

 

Directions

1.    Preheat oven to 350 degrees Fahrenheit.

2. Bring water in 1 qt. pot to a boil.

3. Cut broccoli florets into 1 inch pieces. Place in boiling water until soft (5 min).

4. In the mean time, combine spices in a small bowl.

5. In a large bowl, shred cheese. Add flour and egg whites and combine.

6. Remove broccoli from water once soft. Allow to cool.

7. Dice broccoli and add to large bowl.

8. Add in spice mixture to large bow and stir until consistent texture.

9. Spray baking sheet.

10. Form tots and place on baking sheet.

11. Bake for 10-15 minutes.

garbanzo beans
Baked Garbanzos

Ingredients:

2, 15-ounce cans garbanzo beans

2 T olive oil

2 tsp cajun spice

1 tsp cumin

2 tsp cinnamon

1 tsp sugar

Directions

  1. Preheat oven to 400' F.

  2. Open canned beans into colander and rinse. This rids the beans from the salt used in the canning process.

  3. Place beans on paper towels and pat dry.

  4. Spread beans on coking sheet and drizzle with olive oil.

  5. Move beans around with hand or spatula to make sure they are coated with oil.

  6. Split beans onto separate sides to get ready for seasoning (or if you want to season the beans all the same, spread evenly on the pan).

  7. Sprinkle with seasonings.

  8. Bake for 30 minutes. Make sure to move beans around every 10 minutes because the beans on the outer edge of the pan will cook fast than those in the middle.

sweet potato fries
Sweet Potato Fries

Ingredients:

3 large sweet potatoes

1/2 c olive oil (may use coconut oil, melted)

1 T salt

1 T cayenne pepper (may use paprika, Cajun seasoning, brown sugar, cinnamon, pumpkin pie spice, etc. to change up the taste)

 

Directions

  1. Preheat oven to 450' F (for extra crispy, 500 degrees)

  2. Scrub the sweet potatoes.

  3. Cut off the ends (you will no use these)

    • For wedges: cut length wise, then in half crosswise

    • For circles/disks: cut into about 1/2 inch disks the entire length of the potato

  4. Put sweet potato pieces into a large bowl and toss with olive oil, salt, and seasoning of your choice. Make sure all pieces are coated well.

  5. Spread sweet potato onto tin foil covered baking sheet in a single layer.

  6. Bake for 25-30 minutes. Turning them at the 15 minute mark to ensure both sides are browned.​

zucchini boat
Italian Squash Boats

Ingredients

2 medium Italian Squash

Mozzarella cheese

Canned chicken (or chicken breast)

1 tsp oregano

2 tsp basil

 

Directions

  1. Preheat oven to 350' F.

  2. Wash squash

  3. Cut squash in half, then in 1/4 inch slices long ways (these will be your boats)

  4. Once all boats are cut, place on cookie sheet

  5. Sprinkle with Mozzarella cheese and spices

  6. Open canned chicken and rinse with water. This helps eliminate some of the salt that is used in the canning process. (I use canned chicken because you do not have to precook it. If you decide to use chicken breasts make sure they are cooked before removing boats from oven)

  7. Bake boats for 15-20 minutes. Cook longer if you want the cheese to be more toasted.

  8. Enjoy :)

bottom of page