Home | Meet Denise | Real Food | Real Life | Contact | Shop







Friday, February 8, 2019

Protein Powder Shake Mix



Protein shakes are a quick and convenient way to have a healthy breakfast, snack or other meal replacement. But not all protein shake mixes are the same. They vary widely in taste, texture, and ingredients. You can just about bet that any mix you buy at the store or from an online retailer or MLM distributor is going to be pack with weird ingredients, preservative and all kinds of stuff you don't really want in your body. Plus, they can be super expensive to buy depending on the brand.

I wanted a protein shake mix that was not only inexpensive and easy to make, but that I could make using ingredients I already had on hand. I experimented with various ingredients and put them all in my nutrient calculator to come up with the perfect mix that provides a balanced nutrient content with simple ingredients from my kitchen that are also easy to find at my local supermarket. 





Start by placing all the ingredients in to a large food process or blender.  Mix thoroughly until will combined and a fine powder.  Even with my Ninja food processor, I have to let it run for several minutes to get it to a fine powder.  It won't perfectly smooth and that's OK.  You just don't want large clumps of anything in your mix.  The 1/3 cup of sugar make this a ready to drink mix.  I add it for convenience so I can just blend and go.  You can add any kind of dry sweetener you like.  If you don't want the added sugar you can leave it out and just add a liquid sweetener like honey or agave nectar when you make your shakes.



Store it in a a pretty glass airtight container on your counter top.  I love storing mine this way because it makes it convenient for me to use and it is nice to look at.




To make a protein shake add 8 oz.(1 cup) of water to your blender or blender cup.  Next add 1/2 cup of the dry protein powder.  Blend about one minute.  Drink and enjoy!


I like to add a scoop of super greens powder to my shakes.  You can't taste it and it give you LOTS of extra vitamins and minerals.  The one I use is Country Farms Super Greens.  It also contains probiotics for gut health.






Vanilla Protein Shake Mix     Printer-friendly CLICK HERE

4 cups powdered milk 
2 cups oats 
1 cup peanut butter powder 
1/2 ground flax seed
 1/3 cup sugar 
1/4 tsp salt.



Chocolate Protein Shake Mix 
3 1/2 cups powdered milk 
2 cups oats 
1 cup powdered peanut butter 
1/2 cup cocoa powder 
1/2 cup ground flax seed 
1/2 cup sugar 
1/4 tsp. salt



Variations:

These two protein powder mixes are SOOO versatile you can add all kinds of things when you are blending up your shake to make it even more Yummy!  Frozen fruit blends best if added first before any other ingredients.  It's easy to "shake" things up!  Just pick your favorite shake mix flavor and your add ins and blend!

Strawberry:
Add 1/2 cup frozen strawberries 

Cheesecake:  1/3 cup plain unsweetened yogurt.  For a fruit cheesecake flavor add 1/4 cup of your favorite frozen fruit.

VERY Berry:
Add 1/4 cup EACH of frozen blueberries & strawberries

Creamy Green Machine:
Add 1/2 frozen banana and 1 scoop of super greens

Chocolate Blueberry:
Use chocolate shake mix.  Also add 1/4 c frozen blueberries (ONE OF  MY FAVS!)

Banana Nut Bread:
1/2 frozen banana, 1/4 cup chopped nuts

Apple Pie:
1/4 cup unsweetened applesauce, 1/8 tsp. nutmeg, 1/8 tsp. cinnamon



Printer-friendly CLICK HERE
  0 Comments

Wednesday, January 30, 2019

Hello Dolly Protien Bars | Whole Food, Gluten-Free


There are ALL KINDS of protein bar recipes on the Internet.  Many of them included some form of highly processed protein powder which can be REALLY pricey, especially if you are on a budget.  I created this recipe because I wanted a healthy protein bar that was easy to make, healthy AND delicious and budget-friendly.  This recipe is a whole food dish and is gluten-free, refined sugar-free, soy-free.  Can easily be make dairy-free and vegan by subbing the milk chocolate chips with dairy-free chocolate chips and replacing the honey with agave nectar or other liquid vegan sweetener.

NOTE:  I know a lot of you will ask this so I will go ahead and answer this question:  

Q:  Can I use regular peanut butter or other nut butter? 

A:  Yes you can!  However, you will need to adjust the amount of other liquids you use (i.e., honey, water.)  I suggest using the full cup of regular peanut butter and reducing the honey.   You may not need the 1/2 cup of water.   You can always add more honey or water if needed, so start with less.

Chances are you already have all the ingredients to make this in your cupboards.  So let's get started!!!

In a large mixing bowl, combine the honey and peanut butter powder until it resembles creamy peanut butter.  Stir in the ground flax seed.





Next stir in quick oats and coconut flour alternately with water.  Once all the water is stirred in the mixture will be thick like cookie dough.  If it is too wet, stir in more oats.


Spray a 9" x 13" pan with cooking spray.  Spread the mixture into the pan and press with lightly greased hands.  A little cooking spray sprayed directly on your hands works well.




In a bowl, microwave the mini chocolate chips for one minutes until they begin to melt.  Remove and stir in a a tablespoon of milk.  Microwave in 30 second increments, stirring in a little milk after each increment until the mixture is smooth, creamy and spreadable.  This should take about another minute or so total cook time.  Then spread the melted chocolate over the top and sprinkle LIGHTLY with salt.  This REALLY brings out the sweetness in the chocolate.



And finally, sift coconut flour over the top.  I use coconut flour because it is lower in fat than regular flake coconut, but you can totally use regular flake coconut here.


Chill for several hours or overnight in the refrigerator.  Cut into squares.  You can cut these as big or as small as you like.  I cut mine into 30 squares.




HEALTHY WHOLE FOODS HELLO DOLLY PROTEIN BARS  PRINTER FRIENDLY-CLICK HERE


1 cup peanut butter powder
1 cup raw honey
1 tbsp. ground flax seed
1tbsp. coconut flour
4 cups quick oats
1/2 cup water

In a large mixing bowl, combine the honey and peanut butter powder until it resembles creamy peanut butter.  Stir in the ground flax seed.  Next stir in quick oats and coconut flour alternately with water.  Once all the water is stirred in the mixture will be thick like cookie dough.  If it is too wet, stir in more oats.  Spray a 9" x 13" pan with cooking spray.  Spread the mixture into the pan and press with lightly greased hands.  A little cooking spray sprayed directly on your hands works well.

In a bowl, microwave the mini chocolate chips for one minutes until they begin to melt.  Remove and stir in a a tablespoon of milk.  Microwave in 30 second increments, stirring in a little milk after each increment until the mixture is smooth, creamy and spreadable.  This should take about another minute or so total cook time.  Then spread the melted chocolate over the top and sprinkle LIGHTLY with salt.  This REALLY brings out the sweetness in the chocolate.

And finally, sift coconut flour over the top.  I use coconut flour because it is lower in fat than regular flake coconut, but you can totally use regular flake coconut here.  Chill for several hours or overnight in the refrigerator.  Cut into squares.  You can cut these as big or as small as you like.  I cut mine into 30 squares.




PRINTER FRIENDLY-CLICK HERE



Love life and be well,



  0 Comments

Wednesday, October 31, 2018

New Items have been added to the Shop

If you find value in this site and the content provided here and wish to leave us a tip or help support our site, you can do so by making a purchase from one of our sponsors or our online shop.  Browse some of our listings below or click this link to view our full store.  Thank you for being a loyal reader!  We appreciate you! 

  0 Comments

Tuesday, June 19, 2018

Fat-Free Vegan Butter Spread




When a low-fat diet became a necessity for me several years I go, I had to give up butter, margerine and oily spreads for my breads and toast.  I sure have missed having a nice creamy spread on my fluffy baked goods!  I found several recipes online that used a non-starchy vegetable as a base and it was....well.....so gross!!!  They all had this horrible after taste from the vegetable that was used. 

I was looking for something that would be a neutral palate that could easily be seasoned to taste and still have a good amount of protien, starch and other nutrients.  I found that white beans have all of that and give this recipe the right base.  The best part about this recipe is that you can customize it however you like by adding different spices and seasonings to it for different flavored spreads.

Start by placing 15 oz. of prepared white beans in the blender.  Today I am using navy beans, but any white bean will work.  I am also using my Ninja personal blender cup, but you can use a blender or food processor as well.  Next add 1/2 cup of frozen corn that has been thawed.  If you are using canned corn and beans, try to get the unsalted kind.  If you are using regular salted canned ingredients, you will need to adjust the amount of salt you add to this recipe.



Next add two tablespoons of water  and 1/4-1/2 tsp. of salt, 1/8 tsp. tumeric, and 1/4 cup water to the blender (cup).  Blend until smooth and creamy.  Pour it into a small container and chill in fridge.  Mixture will be pourable a first, but will thicken up as it sit in the refrigerator to chill.




Serve on bread, toast, biscuits, muffins, hot cooked pasta, potatoes or vegetables.  This does not melt and is not work for "frying" or cooking food.


Fat-Free Vegan Butter Spread
15 oz. canned white beans
1/2 cup corn, canned or thawed from frozen
1/4-1/2 tsp. salt
1/8 tsp. tumeric
1/4 cup water

Combine all ingredients in a blender cup or blender or food processor.  Blend until well combined, smooth and creamy.  Serve on bread, muffins, hot cooked pasta, potatoes or vegetables.

Print Friendly and PDF

Love life and be well,



  0 Comments

Saturday, January 27, 2018

Work With Denise

I am so glad that you are considering partnering with me! If you are looking to stop doing what your doing, so you won't keep getting what you're getting in life, then you have come to the right place! Being in the network marketing industry since 2012 has given me so many opportunities to network with others and experience what different companies have to offer.  As an independent entrepreneur, I get to set my own hours, design my own life, live that life on MY terms and enjoy   the flexibility and freedom to live on purpose! I chose my particular company for several reasons: 
  • A SOLID A+ rating with the BBB.
  • A great compensation plan and marketing system that easily duplicates.  
  • Daily, weekly and monthly pay.
  • Recession proof.  Having been in business for over two and a half decades, it is a strong, stable company in the industry.  
  • The services the company offers, I use and would do so, even if there was no business opportunity attached to it. 
  • Ability to help others and build a nationwide business from the comfort of home. 
  • Be a part of a company that stays current with trends and current marketplace so it can continually be on cutting-edge in it's industry catagory.
  • Work 100% online from home EVERYDAY and choose when and where to work.
  • Create and live a life by design.
I am SUPER PASSIONATE about what I do and it is important that everyone I work with is feels the same way.  If you don't love what you do, you won't be successful, no matter what it is.  Making sure we are a good match is the first priority.  Here are a few companies we partner with and a few places we have been featured.
I don't work with everyone that wants to join me, because I invest a great deal of time into coaching and training my team and I have to be diligent with my time.
Here is what I am looking for:
  • Someone who is 100% Coachable & Goal Driven
  • Someone who is a takes initiative and doesn’t make excuses
  • Someone who has the drive and willingness to succeed
  • Someone who is a pleasure to work with & positive
  • Someone who has a strong reason WHY they need to work from home
  • Someone who wants to help improve the lives of others through the health & wellness industry.
If you are ready to create a successful, thriving income from home, be a part of a company that is highly successful and a team that is extremely connected to this industry and dedicated to helping YOU succeed, apply to learn more and let's see if we are a match!

  0 Comments

Thursday, October 19, 2017

Oven Roasted Italian Vegetable Medley


This is a super quick and easy roasted vegetable medley that only takes a few minutes to prepare and get in the oven.  I chose canned potatoes and frozen broccoli, because that is what I had on hand at the time.  You could totally use all fresh vegetables, just be sure to adjust your cooking time accordingly.  You can also mix and match any vegetables that you have on hand.  This is a good way to use up those left over veggies lurking in your fridge.  This dish makes a great accompaniment to my lentil vegetable loafChikn Fried Steak, and my Chicken Meatloaf.  Add a side of hot, fresh gluten-free biscuits and you have a complete meal!

Oven Roasted Italian Potatoes   Printer Friendly-Click Here
2 15 oz. cans whole potatoes, drained, rinsed, cut in half
3 medium carrots, peeled and cut
1 16 oz. bag frozen broccoli
1-2 tablespoons of olive oil
1 tablespoon Italian seasoning
2 tsp. dried chives
2 tsp. dried parsley
1 tsp. onion powder
salt and pepper to taste


Drain, rinse and halve the potatoes.  Cut and peel the carrots.  Place all the ingredients in a large bowl and mix thoroughly.  Place mixture on a parchment paper lined baking pan.   Bake at 400 degrees until all the vegetables are cooked tender and a light golden brown.





Printer Friendly-Click Here


Love life and be well,



  0 Comments

Wednesday, October 18, 2017

Successful Gluten-Free Baking | Quick Gluten-Free Hamburger Buns



Every other Saturday night is hamburger and french fries night at our house!  Although, I am no longer strictly gluten-free anymore, I found when I did the 30 day clean eating challenge, that I really liked and preferred some of my homemade gluten-free goodies, like my favorite chocolate chip cookies and biscuits, over their glutenous counterparts.



This recipe was literally a quick throw together of some ingredients, a hope and a prayer, at the last minute on a Friday night because I needed a gluten-free hamburger bun for my meatless ground meat burger.  The result was an amazing bun!  This recipe only makes three hamburger buns.  Why?  Because, I only have three ramekin bowls.  If you have more bowls then by all means make more buns.




If you are new to gluten-free baking, I don't recommend that you do what I did and put a few ingredients together and hope for the best, because chances are you are going to be really disappointed with the outcome.  Gluten-free baking is completely different than non-gluten-free baking.  So, if you are new to being gluten-free I HIGHLY RECOMMEND that you follow a recipe.




To make these amazing buns, first you need to weigh the gluten-free flour and put it in a bowl.  





Next you are going to add the rest of the dry and wet ingredients.



Using a spoon, stir this mixture to combine well.  You will end up with a very thick doughy batter.




Place your ramekin bowls on a small baking sheet for easy transfer to the oven.  Spray the bowls with cooking spray.  Divided the dough into three equal portions in the bowls.  I use a heaping ice cream scoop full of dough.




Next, use a wet spatula to spread and smooth the dough flat into the bowls.




Cover them and set them in a warm place to rise until double in bulk.




Bake at 350 degrees for 25 minutes until they are a light golden brown and fully cooked.  Remove them from the oven and let them sit in the bowls for five minutes.  Remove the buns from the bowls and cool on a wire rack.  This prevents sticking and helps keep the bottoms of the buns soft.  Use immediately or store in an air-tight container for up to three day.  These freeze well.


The buns are thin, but I like mine a little thinner.  They cook more thoroughly and are not dense, dry or gummy in the middle.  Serve this with your favorite burger  and toppings.  For some vegan inspiration, these go great with my meatless ground meat burgers.




Quick Gluten-Free Hamburger Buns     Printer Friendly-Click Here
150 grams gluten-free flour blend
1/2 tsp. salt
1 tsp. xanthan gum
1 tbsp. oil
1 whole egg
1 tbsp. raw honey
1/2 cup warm water

To make these amazing buns, first you need to weigh the gluten-free flour and put it in a bowl.  Next you are going to add the rest of the dry and wet ingredients.  Using a spoon, stir this mixture to combine well.  You will end up with a very thick doughy batter.  Place your ramekin bowls on a small baking sheet for easy transfer to the oven.  Spray the bowls with cooking spray.  Divided the dough into three equal portions in the bowls.  I use a heaping ice cream scoop full of dough.  Next, use a wet spatula to spread and smooth the dough flat into the bowls.  Cover them and set them in a warm place to rise until double in bulk.

Bake at 350 degrees for 25 minutes until they are a light golden brown and fully cooked.  Remove them from the oven and let them sit in the bowls for five minutes.  Remove the buns from the bowls and cool on a wire rack.  This prevents sticking and helps keep the bottoms of the buns soft.  Use immediately or store in an air-tight container for up to three day.  These freeze well.


Printer Friendly-Click Here


Love life and be well,



  0 Comments

Related Posts Plugin for WordPress, Blogger...

Copyright © 2019
What Do You Eat, LLC.
The Healthetarian Woman
All Rights Reserved

Disclaimer: All content, written articles, recipes and photos are the property of What Do You Eat, LLC., dba The Healthetarian Woman, and may not be used, copied or published anywhere without written consent from The Healthtarian Woman. Some articles, posts and links on this website may contain affiliate links. When you click the links or make a purchase we make a percentage from the sale.


Connect With Me On Social Media



Never Miss A Thing From My Kitchen To Yours! You"ll receive INSTANT ACCESS to:
  • MOST POPULAR RECIPES
  • RECIPE CARDS
  • MENU PLANNER
  • SHOPPING LISTS
  • RECIPE BINDER KIT

* indicates required


FIND YOUR DEALS!













gluten free blog network directory