Bacon-Balsamic Brussels Sprouts

Recipe adapted from InStyle Magazine, November 2015 

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INGREDIENTS:

• 6-8 slices turkey bacon, cut into 1/4" pieces (or 6 slices regular thick-cut bacon if you're feeling rebellious)
• 2 tbls extra virgin olive oil, divided
• 2 lbs small Brussels sprouts, halved
• Sea salt, black or lemon pepper to taste
• 1/3c lemon juice
• 3 garlic cloves
• 1 tbls balsamic vinegar
• 1/2 tsp thyme

  INSTRUCTIONS:

1. In a cast iron skillet, cook bacon over medium heat until browned but not crisp. Then transfer to a paper towel to soak excess grease.
2. Pour off fat (I pour it into a glass jar and freeze it so I can throw it away -- if you pour it down the drain it will solidify and clog pipes!), then heat 1 tablespoon of the olive oil in the skillet. 
3. Add half of the Brussels sprouts, cut side down and season with sea salt and pepper of choice. 
4. Cook over moderately high heat until browned on the bottom (3-5 minutes) then transfer to a plate. 
5. Repeat with the other half of the olive oil and Brussels sprouts.
6. Return browned Brussels sprouts to the skillet, add 1/2c water, cover, and cook over moderately high heat, stirring occasionally, until tender (5-7 minutes).
7. Stir in chopped bacon, lemon juice, and garlic; cook for 2 minutes, stirring occasionally.
8. Stir in vinegar; season with sea salt and pepper of choice.
9. Transfer to a serving plate/bowl, garnish with thyme, serve and enjoy!

©CauseFitness.com 2022

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Banana-Berry Post-Workout Smoothie

Post-workout, it is essential to give your body the right nutrients to rebuild and repair. The goal is fast-digesting lean protein and carbohydrates. This smoothie is a simple, delicious way to get that done. 

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Servings: 2

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INGREDIENTS:

• 1 medium banana
• ½ c frozen strawberries
• ¼ c frozen blueberries
• 2 scoops whey protein 
• 1 scoop organic greens powder
• Water or unsweetened almond milk – start with ½ c and add as needed to reach desired consistency

INSTRUCTIONS: 

1. Add ingredients to a blender (or large blender cup). 
2. Blend all ingredients together and divide into 2 equal servings.

©CauseFitness.com 2022

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Berry & Green Protein Shake

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This protein shake packs a powerful antioxidant and micronutrient punch.

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INGREDIENTS:

• 1c unflavored coconut water
• 1c frozen broccoli
• 1 head of romaine and/or spinach
• 1 ½  scoops vanilla protein powder
• 1c frozen mixed berries
• Filtered water

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INSTRUCTIONS 

1. Combine all ingredients in blender and blend til smooth
2. Add a straw, and ENJOY! 

TIP: Try having a green-veggie smoothie or juice like this one (no fruit other than berries or 1/2 an apple) once a day, first thing in the morning – with or without protein added – to give you tons of energy, improve your skin, digestion, immune system function...and so much more!

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©CauseFitness.com 2022

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Butternut Squash Lasagna

A healthier "lasagna" made from layers of butternut squash! 

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MAKE IT VEGAN: Just leave out the oil and the cheese. 

TIP: The sweeter the squash, the better this dish will be!

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INGREDIENTS: 

• 1 medium onion, diced
• 1 large bunch kale, washed, trimmed, and chopped
• 1 large butternut squash
• 4 med tomatoes, diced
• 1 tsp fresh sage, minced
• Sea salt & black pepper (optional)
• Extra virgin olive oil (optional)

INSTRUCTIONS:

1. Preheat the oven to 350°F. Spray a 9x13-inch baking pan with nonstick spray and set aside.
2. Water-saute the onion in a skillet on medium heat until soft. Add the kale and a little water, cover, and steam until kale is tender, about 5-10 minutes. Drain the kale mixture of all excess water (if it's very wet, place the kale mixture in a colander and use a spoon to press out the water) and set aside.
3. Meanwhile, peel the butternut squash, remove the seeds, and slice as thinly as possible, about 1/8-inch.
4. Cover the bottom of the baking pan with an overlapping layer of squash slices.
5. Top this layer with the cooked kale mixture. Season with salt and pepper, if desired.
6. Add another overlapping layer of squash. Top this layer with diced tomatoes and fresh sage.
7. Cover the tomatoes with a final layer of squash.
8. Drizzle the top layer with e.v.olive oil, salt and pepper, or sprinkle some freshly grated parmesan cheese on top (optional). 
9. Bake for 50-60 minutes, until the squash is tender when pierced with a sharp knife.
10. Serve and ENJOY!

©CauseFitness.com 2022

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Carrot Ginger Soup 

A delightfully clean, nutrient-rich, vegetarian-friendly, comfort food recipe. 

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Prep and cook time: 30 min 

Servings: 2-3 

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INGREDIENTS:

• 1 lb carrots, peeled and chopped
• 2 T fresh ginger, minced
• 1 shallot, minced
• 2 c low sodium vegetable or chicken broth
• ½  tsp sea salt, to taste
• ¼  tsp coriander
• 1 T extra virgin olive oil (EVOO)
• Green onions for garnish, thinly sliced

  INSTRUCTIONS:

• Heat EVOO over medium-high heat.
• Add the minced shallot and saute until tender, about 5 minutes.
• Add ginger and saute for another 3-4 minutes.
• Add chopped carrots, broth, coriander, and salt. Bring to a boil.
• Reduce heat and simmer for 10-15 minutes until carrots are tender.
• Carefully transfer to a blender and puree.
• Serve with thinly sliced green onions on top and ENJOY! 

©CauseFitness.com 2022

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CF Dairy-Free Protein Pancakes

If you can't do the dairy, you'll love this version of the Cause Fitness favorite!

INGREDIENTS:

• 1/2 c gluten-free Old Fash­ioned Oats (nor­mally, oats are gluten-free, but be sure to check)
• 5-6 egg whites
• 1/2 large banana
• 1 tsp pure vanilla extract
• 1-2 tsp baking powder

Optional:

• 2 tsp 100% organic maple syrup (or you can opt for a natural sugar free version, but I prefer a few extra real calories over a few extra chemicals)

INSTRUCTIONS:

1. Pre­heat skil­let over medium heat
2. In a sin­gle serv­ing blender (a reg­u­lar blender will work too) add egg whites.
3. Add oats
4. Add banana
5. Add vanilla extract
6. Add baking powder
7. BLEND & POUR into non-stick (or sprayed with non-stick spray) skil­let into pancakes.
8. Flip when edges start to cook or turn golden (I check them as they cook)
9. Driz­zle the 2 tsp of maple syrup over pan­cakes and ENJOY! :) 

©CauseFitness.com 2022

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Cause Fitness Protein Pancakes

The original recipe! These gluten-free, real-food pancakes take hardly any time at all to make, they taste amazing (like actual pancakes) and you can make them in a large blender cup!

Servings: 1

INGREDIENTS:

• 1/2 c Old Fashioned Oats (normally, oats are gluten-free, but be sure to check)
• 4 egg whites
• 1/2 c 2% (or less) Daisy (or another all-natural brand) cottage cheese*
• 1 tsp pure vanilla extract (be sure there is no added corn syrup or alcohol)

And we can't forget the syrup...but measure it! It's easy to go overboard!

• 2 tsp 100% organic maple syrup

INSTRUCTIONS: 

1. Preheat skillet over medium heat
2. In a single serving blender (a regular blender will work too) add egg whites
3. Add oats
4. Add cottage cheese
5. Add vanilla extract
6. BLEND & POUR into non-stick (or sprayed with non-stick spray) skillet into pancakes
7. Flip when edges start to cook or turn golden (I check them as they cook)
8. Drizzle the 2 tsp of maple syrup over pancakes and ENJOY! :)

*Can’t do dairy? Check out the dairy-free version of the recipe! 

©CauseFitness.com 2022

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Chicken Pesto Pizza (Healthy Pizza)

Adapted from Precision Nutrition’s cookbook, Gourmet Nutrition. 

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An excellent post workout meal. 

Servings: 1 large or 2 small (PN serving guide)

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INGREDIENTS:

• 6 oz (170g) boneless skinless chicken breast
• ¼ tsp salt
• 1/8 tsp pepper
• 1/8 tsp paprika
• olive oil cooking spray
• 1 large whole wheat tortilla
• 3 T pesto
• ¼ cup broccoli florets (small)
• ¼ cup sundried tomato (thin sliced)
• ½ cup asparagus (cut into ½ inch pieces)
• ½ cup aged white cheddar

INSTRUCTIONS:

1. Season chicken with salt and pepper and then follow the cooking instructions for Sautéed Chicken Breast (below).* Set aside.
2. Preheat oven to 400°F.
3. Lightly coat a baking sheet with spray and place the tortilla shell on the tray.
4. Spread the pesto base evenly around the shell leaving the outside inch free for the crust.
5. Combine all the other ingredients except for the cheese in a mixing bowl and toss until mixed together. Spread evenly, covering the pesto.
6. Top with the cheese and bake until cheese is melted and the shell is lightly toasted (about 10 minutes).

*Sautéed Chicken Breast:

1. Cut chicken into 1/2 in strips. Season evenly with salt, pepper, and paprika.
2. Preheat a non-stick pan on medium heat, lightly coat with spray, and add the seasoned chicken.
3. Sauté until lightly browned all over and cooked all the way through, stirring occasionally. Remove from the pan. Set aside. (Complete to instructions above)

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Citrus Cilantro Guacamole 

Adapted from Happy Healthy Life

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Before we get to here are a few fun facts about the superfood fruit we love, the avocado! 

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Did you know that…

• One avocado has more potassium than a banana
• Avocados are an amazing source of healthy, monounsaturated fat
• Avocados actually help your body absorb carotenoids or cancer fighting nutrients
• Avocados are technically a fruit!

Citrus Cilantro Guacamole

Yield: 3.5 cups 

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INGREDIENTS:

• 3 large avocados
• 1/3 cup lemon or lime juice (or a mix of both)
• 2/3 cup fresh cilantro, finely chopped (Modify this to taste. I love cilantro.)
• 1 small vine-ripened tomato, diced
• 1 jalapeno, diced (Mild: remove seeds; hot: leave seeds)
• 1 tsp garlic powder or 2 tsp minced fresh garlic cloves
• 1/2-1 tsp chipotle pepper powder
• 1/2-1 tsp cayenne pepper
• Sea salt (to taste)
• Fresh black pepper (to taste)

INSTRUCTIONS:

1. Dice/cube avocados and toss with lemon/lime juice.
2. Fold in jalapeno, cilantro, tomato, and spices, and toss.
3. Serve with whole-grain or brown rice chips, and ENJOY!

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Citrus-Carrot-Ginger Juice (Immunity-Boost)  

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INGREDIENTS :

• 5 large carrots, peeled
• 1 romaine heart
• 2 clementines or manderins, peeled and seeded
• ½  lemon, peeled and seeded
• 1-inch knob of fresh ginger 

INSTRUCTIONS: 

1. Juice with a juicer, or…
2. Blend and strain, and ENJOY!

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©CauseFitness.com 2022

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Clean Boeuf Bourguignon (Beef Burgundy)

Adapted from DeliciousAsItLooks.com who adapted it from Food.com

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The French classic - in all of its glory - minus gluten and dairy! 

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INGREDIENTS :

• 1/4 c White Rice Flour Blend
• 1 t sea salt
• 1/2 t ground black pepper
• 2 lbs beef stew meat, cubed (sirloin is a good lean option)
• 2 T olive oil
• 1 c dry red wine (Shiraz or Cabernet), divided
• 1 c baby carrots
• 4 green onions, sliced
• 8 mushrooms, sliced (optional)
• 1/2 c fresh parsley, minced
• 1/2 c organic, low-sodium beef broth
• 2 bay leaves
• 1/2 t dried thyme

INSTRUCTIONS:

1. In a large resealable plastic bag, combine the flour, salt, and pepper. Add the beef and shake to coat.
2. Heat the oil in a large skillet over medium-high heat. Add the beef and brown on all sides.
3. Transfer the beef to the slow cooker. Deglaze the skillet with 1/2 cup of the wine, scraping up any brown bits. Pour this into the slow cooker. Add the remaining wine, baby carrots, green onions, mushrooms, parsley, broth, bay leaves, and thyme to the slow cooker and stir.
4. Cover slow cooker and cook on low for 4 to 6 hours or on high for 2 to 3 hours. Remove bay leaves and serve over gluten-free pasta, rice, mashed potatoes, or our Cauliflower Mash (CF recipe). 

ENJOY!

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©CauseFitness.com 2022

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Clean Thai Peanut Chicken with Rice

Servings: Makes 2 4oz servings

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INGREDIENTS:

• ⅓ c unsalted peanuts
• 1 ½ T garlic powder
• 1 ½ tsp ground ginger
• ½ lb boneless, skinless chicken breast
• 1 fresh lime, for juice
• fresh cilantro, chopped to garnish
• Jasmine rice (¼ c dry makes about 1 c cooked)

INSTRUCTIONS:

1. Cook rice in rice cooker, or stovetop. 
2. Preheat oven to 400°F.
3. In a mini food processor, grind peanuts until fine, but not to paste.
4. In a small bowl, combine peanuts, garlic powder, and ginger.
5. Squeeze juice from lime over the chicken.
6. Roll chicken in peanut mixture until well coated.
7. Place chicken on a baking sheet.
8. Bake for 20-25 minutes - Check at 20 min - Bake another 5 min if still pink.
9. Garnish with fresh chopped cilantro, serve on a bed of jasmine rice*, and ENJOY!

*Serving size is typically ½ - ⅔ c, or approx. the size of your palm. 

©CauseFitness.com 2022

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Coconut Cauliflower Mash

Courtesy of PN's Gourmet Nutrition.com

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A clean take on a classic comfort food side!

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INGREDIENTS:

• 3 c cauliflower (rough chopped) 
• ¼ c cashews (crushed) 
• ¼ c coconut milk 
• 1 pinch salt
• 1 pinch black pepper
• 1 pinch cinnamon 

  INSTRUCTIONS:

1. Add all the ingredients to a pot and bring to a boil over medium heat.
2. Reduce heat to low and cover with a tight-fitting lid.
3. Simmer for 15 minutes and then remove from heat.
4. Purée in a blender or food processor until smooth.
5. Add 1 tablespoon of water at a time if necessary to get the mixture moving.
6. Serve with a protein of your choice, and a side of greens (optional), and ENJOY! 

*If you don’t have a food processor, you can mash with a fork.   

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Nutritional Information (serving size: approx ½ c): Calories (k/cal) 204.7, Fat (g) 13.6,  Saturated (g) 6.7, Monounsaturated (g) 4.3, Polyunsaturated (g) 1.4, omega-3 (g) 0.0, omega-6 (g) 1.4, Carbohydrates (g) 13.9, fiber (g) 4.3, sugars (g) 4.6, Protein (g) 6.6

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©CauseFitness.com 2022

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Easy Salad-Dressing Chicken

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INGREDIENTS

• 6-8 boneless, skinless chicken breast halves
• ½  bottle organic, no sugar added, balsamic vinaigrette dressing (I like 'Annies'. It's organic, gluten-free, soy-free, and vegetarian).
• Thinly sliced green onion (about a ½ c), optional
• 1 gallon-size ziplock bag

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INSTRUCTIONS

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Marinate:

1. Place chicken breasts in the ziplock bag with green onion
2. Pour 1/2 bottle dressing over chicken in bag and seal
3. Marinate for 2 hours min (or overnight)

Cook & serve:

1. Preheat oven or grill (oven: 400°, grill: med-high heat)
2. Bake in greased or foil-lined baking dish for 20-25 min (check that they’re cooked through), or grill and flip halfway through (Note: most grills cook faster than the oven)
3. Serve with a side, and ENJOY!

Side suggestions: 

• Lower carb: Throw in some greens: big herb salad or grilled asparagus drizzled with EVOO and ground pepper.
• Higher carb: Add some quinoa or wild rice with a sprinkle of the same dressing.

©CauseFitness.com 2022

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GF Pasta-free Pasta

Easy. Healthy. Delicious.

INGREDIENTS:

• 2-4 medium zucchini or yellow zucchini squashes
• About 1 tsp: basil, oregano, sea salt, ground black pepper, cayenne pepper (to taste), chili powder (same), paprika
• 1 T extra virgin olive oil (EVOO)
• shredded low-fat parmesan cheese (optional)
• 2 large tomatoes or 3 vine cherry tomatoes, diced
• 1 medium onion, chopped
• 8 oz extra-lean ground turkey breast, ground chicken breast, or ground beef/sirloin

INSTRUCTIONS:

1. Use a potato peeler to create thin strips of zucchini lengthwise, turning as you go to avoid the seeds.
2. In a large pan, saute the onions a few minutes until soft, then add ground meat choice and brown. When browned, add diced tomatoes and spices to taste.
3. While this is cooking, heat 1/2 the EVOO and 1/4c water in another skillet or large saucepan (w/ a lid), add zucchini strips and cover. Steam for about 1 minute. Remove from heat and set aside.
4. When the meat has been cooking for about 5 min, you're done! For a side, you can chop and steam the leftover squash or steam some fresh asparagus if you like.
5. To serve, place "pasta" on two plates, and top with meat and tomato sauce. Sprinkle with parmesan (optional) and evenly distribute the remaining EVOO between the two servings. ENJOY!

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Gluten-Free Pizza Crust

A versatile cauliflower goat-cheese crust adapted from All-recipes.com 

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INGREDIENTS:

• 1 head cauliflower
• ½ c water
• ½ tsp sea salt
• 2 oz goat cheese
• ½ oz grated parmesan (optional)
• 1-2 large eggs
• 1 pinch cayenne pepper or chili powder to taste
• garlic powder to taste

INSTRUCTIONS:

1. Preheat oven to 400˚ F and line a baking sheet with parchment paper.
2. Puree cauliflower in food processor until finely ground.
3. Cook ground cauliflower, water, and sea salt in a skillet over med-high heat until most of the water evaporates (5-6min), then cool completely.
4. Transfer mixture to the center of a clean dishtowel or cheese cloth, wrap, and squeeze to remove all excess water/moisture.
5. In a large bowl, combine cauliflower mixture, goat cheese, cheese (optional), egg and spice(s) until it forms a dough.
6. Press dough into a circle in the center of the baking sheet (about 1/4in thick).
7. Bake until golden brown and set (about 40 min).
8. Cool and turn crust over before topping (top as you would any pizza, but I've left you a few suggestions below).*
9. After adding sauce and toppings of choice* , place under a broiler on high for 3-5 minutes, or until golden and bubbly, OR bake for 10-15 minutes more in oven until golden and bubbly.
10.  Allow to cool for 10 minutes for the crust to solidify. Cut and serve and ENJOY!!!

NUTRITION FACTS (whole crust, with 1 egg + parmesan, before topping) : Calo­ries: 480, Fat: 23g, Carb: 16g, Pro­tein: 36.7g Cour­tesy of Livestrong.com’s ‘MyPlate’   

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CLEAN TOPPING SUGGESTIONS: clean pizza sauce, clean pesto sauce, tomatoes, onions, peppers, spinach, mushrooms, basil (best put on AFTER the pizza is cooked), olives, pineapple, pear, shrimp, cooked chicken, shredded or cut into small pieces, cooked ground turkey, cooked bison or lean ground beef

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Grandma Murray’s Power Chili

My Grandma's chili has to be one of my all-time favorite comfort foods from my childhood. It's full of lean protein and complex carbs, low in fat, and absolutely delicious!

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INGREDIENTS: 

A)

• 1 lb ground beef (85-90% lean)
• 1 large onion (chopped)
• 1 large green pepper (chopped)

B)

• 2 large (28oz) cans organic tomatoes, chopped
• 1 can organic kidney beans
• 1 can organic pinto beans

C)

• 2-3 T chili powder 
• 1 t salt
• 1 t paprika
• 1 t oregano
• 1 t cumin
• 1/2 t cayenne pepper
• 1 bay leaf (optional)

  INSTRUCTIONS:

1. Put all ingredients from (A) in a large pot on the stovetop until brown.
2. Add (B) tomatoes and beans.
3. Season with (C)
4. Simmer on stovetop* for at least 1 hour
5. Keep heat down after boiling to avoid burning. Stir occasionally.
6. Garnish with low-fat sour cream, plain greek yogurt, or cheddar cheese (optional), and ENJOY!

*Crockpot: Combine ingredients and set on HIGH for 5-6 hours, or LOW for 8-10 hours.

©CauseFitness.com 2022

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Green Ginger Juice Smoothie

Ginger has been used for centuries for its medicinal properties. Check this out:

Benefits of Ginger Root*:

1. It's an anti-inflammatory and an antioxidant (which help prevent cancer)
2. It’s anti-bacterial
3. Helps decrease nausea, aids digestion, especially protein digestion, may help decrease heartburn
4. It may help control high blood pressure and asthma
5. Lowers LDL cholesterol in lab studies
6. Reduces migraine headaches (pain and frequency)
7. Used for spa treatments, prevents acne, fights aging and skin discoloration (when consumed and topically applied)

*Consuming more than 5g has anti-platelet action and may cause heartburn, diarrhea, and mouth irritation, but otherwise, it's safe to consume regularly and beneficial! Source: Precision Nutrition

How to Buy Ginger Root: "Choose firm, shiny-skinned, and smooth knobs. Don’t buy roots with sprouts. Peeled and sealed, ginger will keep in the fridge for about 2 weeks. It will keep unpeeled in a dark, cool place for weeks. Freeze if stored for long periods. Peel ginger before using it; don’t consume the skin." - R. Andrews, Precision Nutrition

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INGREDIENTS:

• 1 ½ c filtered water
• 1-4 g ginger (don't exceed 4g per day*)
• ½ English cucumber
• 1-2 c chopped kale
• ½ (about 90 g) banana
• 25 g vanilla whey protein
• Stevia to taste (optional)

INSTRUCTIONS:

1. In a large Nutribullet cup or blender, add water
2. Add the rest of the ingredients
3. Blend until smooth, and ENJOY!

©CauseFitness.com 2022

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Mama's (Clean) Meatloaf

Adapted from Don Clausen's recipe, "Don's Favorite Meat Loaf" 

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This is one of my favorite childhood meals. Try it and experience how good clean comfort food can be!

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Serv­ings: 6-8

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MEATLOAF INGREDIENTS:

• ⅔ c old fashioned oats
• 1 c unsweetened almond milk, plain
• 1 ½ lb 90% lean ground beef (free-range, grass-fed if possible)
• 2 eggs, beaten
• ¼ c grated onion
• ⅛ tsp black pepper
• 1 tsp sea salt
• ½ tsp sage

PIQUANT SAUCE INGREDIENTS:

• 3 T brown cane sugar
• ¼ c organic ketchup
• ¼ tsp nutmeg
• 1 tsp dry mustard

INSTRUCTIONS:

1. Preheat oven to 350˚
2. Soak oats in almond milk; add ground beef, eggs, onion, and spices. Mix well.
3. Form into a single loaf pan (4 ¾ " x 8 ¾ " loaf pan).
4. Spread with Piquant Sauce* and bake for 1 hr.
5. Serve with veggies, yams, or Coconut Cauliflower Mash.

*To make Piquant Sauce (in a separate bowl) combine b.sugar, ketchup, nutmeg, and dry mustard.

TIP: "I don't use as much milk or other liquid as it calls for when I sub oats for the crumbs. And I do think the sage makes it unique, as well as the topping with dry mustard and nutmeg. Yum!" – Mama (Karen Murray)

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©CauseFitness.com 2022

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Nana’s Chicken

You're in for a treat. Not only is this recipe for Nana's Chicken easy, healthy and delicious, but it's also a childhood memory, sentimental, and a family favorite. I actually asked my mama's permission to share it with you, because it's her mama's recipe. 

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INGREDIENTS:

• Chicken pieces with skin (or breasts - but less cooking time for breasts)
• ¼-½ c Extra virgin olive oil (EVOO)
• Salt and pepper
• Basil (crush between fingers for better flavor)
• Paprika

INSTRUCTIONS:

1. Preheat oven to 375º
2. In a baking pan (I use a glass 9x12) pour the oil
3. Place chicken in pan, skin-side down
4. Sprinkle pieces with salt, pepper, basil, and paprika
5. Bake at 375º for 30 min*, then flip the chicken over and sprinkle again
6. Bake another 30 min until done through.
7. Serve with a green veggie and a salad, and you have an easy, clean, lean meal! 

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There is so much love in this recipe, so from my family to yours - Please, enjoy! 

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Notes: White meat cooks faster than dark. Put white meat in the oven 10 min or so after the dark goes in. It's as easy as sprinkle and bake! 

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©CauseFitness.com 2022

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No-Bake Protein Bars – Chocolate PB

Full of protein, these raw, no-bake chocolate-peanut butter bars are a great meal replacement that taste like dessert!

INGREDIENTS:

• ½ c 2% Daisy cottage cheese (only natural brand I’ve found)
• 1 T pure honey
• 1 tsp vanilla extract
• ½ tsp cinnamon
• ¼ c water

• 1 c all-natural chunky PB (creamy is fine too - up to you!)
• 5 scoops vanilla whey protein powder (approx.125g)
• ½ c oat flour* (you can blend rolled oats to make it yourself)
• 2 T organic cocoa powder, unsweetened
• ¼ c walnuts or sliced almonds (optional)

INSTRUCTIONS:

1. In a ‘bullet’ blender, add cottage cheese first (so the honey doesn’t stick to the top), then honey, vanilla, cinnamon and water. Blend, then transfer mixture AND peanut butter to a medium mixing bowl.
2. In a clean ‘bullet’ blender cup, blend ½ c oats until a flour and set aside.
3. Add protein powder to the mixing bowl mixture and stir until combined. Then do the same with the oat flour, and add the cocoa.
4. Cover a 8x8” baking pan with tin foil or plastic wrap (pw) enough to double the width of the pan). Coat with non-stick spray.
5. Press dough evenly into the pan (on top of foil/pw).
6. Sprinkle ¼ c walnuts or sliced almonds on top. Fold foil/pw over, and press the nuts into the top.
7. Refrigerate for 2 hours. Cut into 8 even servings*. ENJOY!

NUTRITION (Per 1/8 recipe*): 322 cals, 19g fat, 17carbs, 19g protein, 5g sugar

*I like to cut them into 16 pieces, rather than 8, so you can have two (equalling one serving). It's a mind game, but I like the idea of having two instead of one. :)

©CauseFitness.com 2022

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Overnight Oatmeal

Aka Steel-Cut Slow-Cooker Oatmeal 

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This is such an easy recipe, a toddler could make it! Feel free to modify after the 'base' is made. 

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Servings: 10-12 (1 serving is 1 c cooked) 

TIP: If you make this at the beginning of the week you’ll have ready-made breakfast every day! 

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INGREDIENTS:

• 2 c Steel-cut oats
• 6 c Water
• 2 c unsweetened almond milk (I used unsweetened almond-coconut milk)
• 2-4 T unsweetened shredded coconut (optional)
• ¼ c Coconut sugar (a little less than ¼) - feel free to sub out for brown sugar.
• 1-2 tsp Sea salt
• 1 T Cinnamon

Optional: You can experiment with adding vanilla protein powder to the pot.

INSTRUCTIONS:

1. Spray slow cooker with cooking oil (I used coconut oil) or brush with cooking oil to prevent sticking.
2. Put all ingredients in the slow cooker bowl. Cover and cook on low for 8-10 hours. 
3. Set it before bed, sleep a solid 7-8, wake up, and breakfast* is ready and waiting! 

*NOTE: As oatmeal is primarily a carbohydrate source, I add a side of scrambled eggs and egg whites (1:3 to 5) for my breakfast protein source.

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©CauseFitness.com 2022

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Pasta-Free Spaghetti & Meat Sauce

It’s pasta…but it’s not; it’s a vegetable. Need comfort food but need to be mindful of carb intake too? Here you go. You’re welcome. :)

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Servings: 4 - 4 oz servings

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INGREDIENTS:

• Spaghetti squash
• 1 lb pkg 99% fat-free ground turkey (if you're vegan or vegetarian, just leave this out and get your protein elsewhere)
• 1 jar Organic Tomato Basil Marinara (I use the one from Trader Joe’s. It's low cal, and lower sodium than most) 
• 1 T (per serving) grated parmesan cheese

INSTRUCTIONS: 

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Prepare squash:

1. Cut the squash in half (length-wise) and remove seeds (like a pumpkin)
2. Bake, rind side up, flesh down:

1. Oven:

1. Bake at 375 for 30-40 min, or...

1. Microwave:

1. Place in a microwave-safe dish
2. Add ¼ c water and cover
3. Cook for 8-10 min

Prepare turkey and sauce (while the squash is baking)

1. On the stovetop, cook the turkey in a skillet (grease with non-stick spray) over low to med heat, breaking into bite-sized pieces as it cooks, until cooked through.
2. Set aside, cover, and prepare the sauce.
3. In a medium saucepan, heat sauce over medium heat, stirring occasionally until it starts to boil. Remove from heat.
4. Serve squash with 3-6 oz of ground turkey and cover with ½ c cooked sauce.
5. Garnish with grated or shredded parmesan cheese and pepper.
6. ENJOY!

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PN Sirloin Burgers

Adapted from the Precision Nutrition cookbook, Gourmet Nutrition

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These sirloin burgers go really well with Coconut Cauliflower Mash*

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INGREDIENTS

• 6 oz (170g) Ground sirloin or extra lean ground beef
• 2 pinches Salt
• 1 pinch Pepper
• 1 pinch Chili powder 
• 1 tsp Fresh garlic (minced)
• 2 T Onion (finely chopped) 
• 1 tsp Worcestershire sauce
• Olive oil cooking spray

  INSTRUCTIONS

1. Preheat a non-stick frying pan on medium heat.
2. Combine all ingredients except cooking spray together in a mixing bowl and stir until completely combined.
3. Form into a round shape about ¾ inch thick.
4. Lightly coat the pan with spray and place the sirloin burger into the pan.
5. Cook the burger until lightly browned and then gently flip and brown the other side.
6. Cook all the way through and serve. 

TIP: To add flavor and texture, add finely chopped peppers or herbs to the burger before cooking.   

*See Cauliflower Mash recipe

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©CauseFitness.com 2022

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Raspberry Almond Thumbprint Cookies

Recipe adapted from Nutrition Stripped 

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This is a clean treat – enjoy with a side of self-control. ;)

Makes 28 cookies (if the dough is measured out as 1 T per cookie)* 

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INGREDIENTS

• ½ c coconut oil
• ⅓ c honey
• 1 egg, beaten
• 1 T pure vanilla extract
• 2½ c almond flour
• ¼ tsp baking soda
• ½ tsp sea salt
• ¼ tsp ground cinnamon
• ⅛ tsp ground nutmeg

• Juice-sweetened jam of your choice (Trader Joe’s has a few good ones), or…
• Homemade jam! – I like this Raspberry-Orange-Chia Jam by Nutrition Stripped. It's perfectly sweet with a hint of tangy-tart.

INSTRUCTIONS

• If you're using the homemade jam, make it first! 
• Preheat the oven to 350°
• In a small saucepan, melt together the coconut oil and honey over medium heat. When liquified, remove from the heat and stir in the beaten egg and vanilla. Pour mixture into a large mixing bowl.
• Add remaining dry ingredients and stir.
• On a lined baking sheet, scoop 1 T of dough per cookie – keep 2 inches apart.
• Bake for 6-8 min, until lightly browned at the edges. When the cookies come out of the oven, immediately press your thumb (or a teaspoon) in the center of each.
• Fill each "thumbprint” with jam. Return to the oven. Bake an additional 3-5 min. 
• Let cool for 10 min on the baking sheet, then transfer to a rack to cool completely. Store in an airtight container at room temperature or in the fridge for longer storage times. *I found they did better in the fridge. Still delicious both ways, but they were falling apart at room temperature.* …and ENJOY! 

©CauseFitness.com 2022

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Strawberry Summer Salad

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This Strawberry Salad was something I came up with when I wanted to find a new way to prepare and serve asparagus. It's clean eating deliciousness and it's such a refreshing meal. Perfect for summer! This way, you can have your veggies mixed with the sweetness of the strawberries and the creamy neutralizing flavor of the feta cheese and avocado. Add the chicken (or another lean protein: see the clean grocery list for ideas!) and you have a complete meal! :)   

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INGREDIENTS:

• 2 c spinach
• 1 oz goat cheese feta crumbled, or ½ avocado
• 1 oz chopped walnuts or pecans
• 1 c sliced strawberries
• 6-8 oz chicken breast chopped, sliced or shredded
• ½ lemon, juiced for dressing

INSTRUCTIONS:

1. In a large salad bowl, combine all ingredients except for chicken (or another protein source), and toss. Divide contents between individual dishes to portion out servings, then add appropriate serving size to each dish.
2. You could build the ingredients on a plate, starting with the spinach.
3. Dress with lemon juice, and Enjoy!

©CauseFitness.com 2022

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Warm Italian Kale Salad

INGREDIENTS

• ½  bag of organic kale (I use Trader Joe’s)
• 1 T coconut oil
• 1 c mushrooms, sliced
• ½ medium sweet or yellow onion, chopped
• 6-8 asparagus spears, chopped
• ½ c sun-dried tomatoes
• ¼ c parmesan or parmesan & romano cheese (optional)
• Onion powder, garlic powder, black pepper, and sea salt to taste

INSTRUCTIONS

1. Heat large skillet over medium heat.
2. Chop onions and asparagus (I used previously steamed asparagus), slice mushrooms.
3. Melt coconut oil and coat pan.
4. Add onions, mushrooms, and asparagus to the pan, toss to coat with coconut oil, and cover to let steam and simmer.
5. When onions are steamed soft, add kale, tomatoes, and parmesan, and sprinkle seasoning over the top. Toss with a spatula to mix. 
6. Cover and steam until kale is wilted, and ENJOY! 

TIP: To make it more of a Greek flavor, substitute low-fat feta cheese for the parmesan and toss in ½ c sliced black olives.

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FUN FACT: Kale is also a source of indole-3-carbinol;, a chemical that boosts DNA repair in cells and appears to block the growth of cancer cells.

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©CauseFitness.com 2022

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