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PUMPKIN CASHEW BUTTER PANCAKES @shreddedacademy 🥞 . ✅ Save this recipe for later to make 😋 ✅ Tag someone who loves healthy food👇🏼 ✅ Follow @shreddedacademy 🌱 . Recipe By📸 @sara.haven ¼ cup coconut flour • ¼ teaspoon @primalpalate pumpkin pie spice • ¼ teaspoon baking soda • 2 tbsp. cashew butter (can sub any nut butter) • 2 eggs, slightly beaten • 1 egg white, beaten stiff (optional, but makes the pancakes fluffy) • ½ tbsp. maple syrup (you can sub stevia or another sweetener) • 3 tbsp. pumpkin purée • 3 tbsp. almond milk • 1) Combine first two dry ingredients in a small bowl. In separate bowl, stir nut butter, eggs, maple syrup (or honey), and pumpkin. Slowly stir in almond milk. Add dry ingredients to wet, stir until well combined, then let batter sit for a couple minutes. Cook up your cakes! (Makes 1-2 servings) . #food #foodie #foodprep #mealprep #mealprepping #mealprepmonday #mealprepsunday #healthyfood #healthyeating #easyrecipes #breakfast #chicken #eggs #pancakes Source: instagram.com mealpreprecipes

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HAND APPLE PIES (plant based)

½ cup plant based margarine

1 ½ cup GF baking flour

¼ tsp salt ~2 tbsp ice water

Place flour, salt and margarine into a food processor (use a dough blade if you have one, if not no big deal). Pulse into mixture is crumbly similar to corn meal. Slowly add water, 1 tbsp at a time. Continue to pulse until mixture begins to form a dough. Form into a ball and place in refrigerator for about 30-60 minutes. Remove from fridge. Flour your work surface and roll out dough super thin (3-4mm). Cut into even rectangles, use a ruler if needed. Use a cookie cutter to cut out shapes on top. Make sure to only cut out shapes on half of the rectangle pieces that way the other half can be used as the bottom of the hand pies. Place filling in the center of the bottom rectangles. Dip a pastry brush in a little water and brush the very edges of the rectangle so that the top piece with the cut out shapes will stick to it. Use your fingers to pinch the edges together. Place onto a baking sheet and bake for 25-30 minutes at 400°F. In the last 5 minutes of baking, remove from over and brush with a little melted margarine and place back in oven. This will give a nice golden brown color. Let cool and enjoy!

APPLE FILLING

7-8 apples (peeled and sliced into small chunks)

1 tsp cinnamon

¼ tsp nutmeg

2 tbsp margarine

2 tbsp cornstarch

3 tbsp water

Place apples, Margarine and spices in a large pot. Cook until apples have softened on the outside but are still crisp on the inside. Meanwhile, mix together cornstarch and water to make a slurry. Pour slurry mixture into apples a little at a time. Stir mixture and stop adding slurry once apple mixture has thickened to the point of not being runny.

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An entire meal done in my air fryer 🙌🏻! @Sizzlefishfit sockeye salmon + @melissasproduce purple sweet potatoes + broccoli + @sietefoods queso + microgreens⠀

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wild Salmon seared in Coconut oil and seasoned with @primalpalate breakfast blend seasoning. Chickpeas tossed in olive oil, almond flour, salt and chili powder and baked on 400 for about 15 minutes. Avocado, roasted tomatoes olives…and Kale chopped and tossed in this dressing. Dressing: 1/3 cup @artisanaorganics raw tahini (also works with cashew butter), 1/3 cup warm water, 1 tablespoon hemp seeds, 1 tablespoon lemon juice, 1 tablespoon @kitehillfoods almond milk yogurt, 1 teaspoon @sirkensingtonsmustard, ½ teaspoon salt, ½ teaspoon pepper, 3 cloves garlic. Blend until smooth and add more water if needed.

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so let’s start with this blue coconut rice porridge I made with @wearesuperu blue spirulina powder 💙 check out how this white chocolate melts! heaven 🤤 Show me your porridge bowls! 🤩 💙 Blue coconut rice porridge: 🦋 2 cups of rice flakes 🦋 3 cups of coconut milk 🦋 1 mashed ripe banana 🦋 1 tbsp dessicated coconut 🦋 1 and ½ tbsp creamed coconut 🦋 1 tsp @wearesuperu blue spirulina powder 🦋 1/6 tsp himalayan salt

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Hers: dairy free plain yoghurt with black currant conserve and banana with cinnamon

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Making Mediterranean stuffed chicken:

-Lay out your flattened chicken breasts (or turkey) on an oiled baking sheet, giving them a slight overlap, and spread with sundried tomato pesto mixed with crushed garlic and a little finely diced red chilli. -Prepare your stuffing ingredients. I used spinach, diced mushrooms and diced red peppers then added some seasoning. -Carefully roll up your chicken and sprinkle the top of the roll with oregano. -Bake in a preheated oven at 200 Celcius for about 30 mins, or until the chicken is cooked through and the veggies are tender. -Slice the roll carefully and serve the pieces arranged so you can see the pretty vegetables in the middle.

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Photo: Dennis The Prescott

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Yummy!

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1200 calories

Two very different versions of (just under) 1200 calories.

The first is my entire day’s meals, the second is a single meal at McDonald’s. Eat smart!

Breakfast:

Black coffee

Medium apple (180g)

5 Quail’s eggs

Total: 165 calories

Lunch:

Black coffee

1 Small chicken’s egg

Cucumber (200g)

Mini carrots (85g)

Chicken soup

Apple (200g)

Prune baby food packet

180ml protein shake

Total: 482 calories

Dinner:

Salmon (120g)

Stir Fry vegetables (100g)

Champignons (100g)

Spinach (35g)

Cabbage (100g)

Apple (100g)

Watermelon (100g)

Mini carrot (13g)

1 Pickle

Sundried tomatoes (5g)

Total: 312 calories

Dessert:

Greek yogurt (100g)

1tsp honey

Raisings (10g)

Watermelon (100g)

Apple (100g)

Total: 179 calories

Total, total: 1134 calories

What didn’t make the cut? 5 whole cups of tea with stevia and a whole bunch of water. Note that everything is cooked without oil, butter or dressing.

The McDonald’s meal consists of

1 BigMac

1 Medium Chocolate Milkshake

Total: 1170 calories

My macros for the day:

68g protein, 190g carbs, 17g fats

23% protein, 64% carbs, 13% fat

McDonald’s meal macros:

39g protein, 150g carbs, 46g fat

20% fat, 16% protein, 64% carbs

Purely in grams, I ate approximately 2550 grams of food total, counting the soup and protein shake, not counting coffee, tea or water. The McDonald’s BigMac with a medium Chocolate Milkshake comes to a humble 640 grams and is still actually higher in calories. You can have four times as much food for less calories and more nutrients.

(Note: eating less than 1200 calories a day is not enough. This is a random day of my real life eating I chose to show that even when you eat healthy, you’re still imperfect. I didn’t meet my protein goal of 100g for the day nor did I eat enough calories but I still managed to make it nutritious and filling.

I also want to make it clear that it’s okay to eat unhealthy food sometimes. 80/20 approach. Don’t beat yourself up over it. Be kind to yourself and start over tomorrow.)

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