Recipe Book. By: Tough Mommy Tips

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1 Recipe Book By: Tough Mommy Tips

2 Breakfasts

3 Avocado Smoothie Bowl 1/3 Cup greek yogurt 1/4 Cup cocoa powder 1/2 Scoop chocolate protein powder 1/2 Cold avocado 1/4 Cup whole milk 1/2 Frozen banana *Smoothie bowl topped with oatmeal squares and blueberries! 1. Put all ingredients into a blender and blend until smooth 2. Add Toppings Fresh berries, coconut, chopped nuts, etc.

4 Italian Eggs 2-3 eggs Splash of almond milk Handful of chopped: Mushrooms Spinach Tomatoes Mozzarella Cheese 1. Coat a Skillet with cooking spray on medium heat 2. Put in your veggies 3. While the veggies cook, whisk together the eggs and splash of almond milk 4. Once the veggies are cooked to your liking, add the whisked egg and cheese to the pan 5. Using a wooden spoon or spatula, stir around the eggs until they are cooked through 6. Enjoy!

5 Healthy Bagels 1 cup greek yogurt 1 ¾ cup self rising flour Optional add ins: Raisins and cinnamon Blueberries Everything seasoning 1. Preheat the oven 400 degrees 2. Put the two ingredients in a bowl and mix together with a spoon 3. If you are mixing anything into the dough such as raisins and cinnamon, do so now 4. Once they are mixed, gently knead the dough. Make sure not to over knead the dough as it will become sticky. 5. Break dough into 4 pieces 6. Shape each piece of dough into bagel shape 7. If you are adding anything on top, such as everything seasoning, spread egg wash onto the top, and sprinkle on your toppings 8. Bake in the oven for 20 minutes 9. Enjoy! *This recipe is compliments of tasty.co

6 High Protein Cottage Cheese Pancakes 1/2 cup gluten-free old-fashioned rolled oats 1/2 medium banana 1/2 teaspoon vanilla extract 1 teaspoon baking powder 1/2 teaspoon cinnamon 2 large egg whites (or 1 egg) 1/4 cup fat free (or low-fat) cottage cheese 1-2 tablespoons unsweetened vanilla almond milk Optional add-ins: Fresh berries, chocolate chips, peanut butter 1. Place all ingredients in a blender and blend until completely smooth, about 30 seconds. 2. Lightly coat a large nonstick skillet or griddle with butter or cooking spray and heat over medium low heat 3. Drop batter by 1/4 cup onto skillet 4. Add desired toppings such as chocolate chips or blueberries. Cook until bubbles appear on top 5. Flip cakes and cook until golden brown on underside 6. Repeat until the batter is gone *This recipe is compliments of ambitiouskitchen.com

7 Warm Chia Pudding 1 Tablespoon coconut oil 2 cups almond milk 3 Tablespoons chia seeds 2 Tablespoons ground flax seed Optional Add-ins: Protein Powder Cocoa Sweetener Nuts, Berries, etc. 1. Put all the ingredients in a medium fry pan on medium/high heat 2. Using a wooden spoon or spatula, stir until thick (about 7 minutes) 3. Turn off heat and put your optional add-ins; I put in 1/2 scoop of chocolate protein powder, 1 Tablespoon cocoa, 1 Tablespoon maple syrup, blueberries and raspberries 4. Serve Warm

8 Individual Meals

9 Greek Yogurt chicken salad 1 Chicken breast cooked and shredded *Sprinkle salt and pepper on a chicken breast and put it in the oven at 400 degrees for 30 minutes. Once it has cooled, shred it by hand or put it in a blender to shred it. 1/2-3/4 cup greek yogurt Handful walnuts Handful dried cranberries Optional: Healthy sandwich bread 1. Mix together all the ingredients and enjoy! 2. Put on healthy bread for a delicious sandwich

10 Antipasto pasta salad 1 Cup Bow Tie Pasta cooked according to package directions and cooled 1 Small can sliced black olives 1/4 Cup cherry tomatoes cut in half 1/2 Cucumber sliced 1/2 Can quartered artichoke hearts 1/4 Cup chopped salami 1/4 Cup mozzarella cheese (either cut up chunks or pearls) 2 Tablespoons olive oil Mix together all ingredients in a bowl and enjoy!

11 Mesculan Salad 3 cups spring mix 2 Tablespoons dried cranberries 1/4 cup sliced red grapes 2 Tablespoons candied walnuts 2 tablespoons gorgonzola cheese crumbles Pear chunks (use 1/2 of a pear) Drizzle Lighthouse Pear Gorgonzola Dressing over salad Optional: Protein source steak, salmon, chicken, tofu 1. Layer the lettuce on a plate and add on all the toppings 2. Drizzle on the salad dressing and enjoy!

12 Whole food shake *This is a great meal for when you are short on time! You can take it on the go and there is no shortage of good nutrients in here! 1 cup frozen red grapes 1/2 frozen banana Two handfuls of spinach 1 scoop protein powder 2 Tablespoons cocoa powder 1 cup unsweetened vanilla almond milk Scoop of Peanut Butter 1. Using a blender, put all the ingredients together, blend until smooth and enjoy! *I recommend using a Ninja Blender. The cups are great to take on the go and there are so many other attachments, it is worth the investment!

13 For the Family

14 Pistachio crusted chicken Chicken Tender Dressing: 1/2 cup mayonnaise 1/2 teaspoon salt 1 teaspoon pepper 1 teaspoon smoked paprika 1/2 teaspoon cumin 1/2 teaspoon chili powder 1.5 pounds chicken tenders 1 cup pistachios, crushed Aioli: 1/2 cup mayonnaise 2 tablespoons extra-virgin olive oil 1/2 teaspoon smoked paprika 1/2 teaspoon cumin 1/2 teaspoon chili powder squeeze of lemon *Pistachio crusted chicken with mesculan salad on the side Chicken Tenders: 1. Preheat oven to 425 degrees 2. In a large bowl, stir together mayonnaise, salt, pepper, paprika, cumin and chili powder 3. Add chicken tenders to bowl and gently stir to combine 4. Coat both sides of each tender with crushed pistachios and arrange in a single layer on a foil lined baking sheet 5. Bake for 8 minutes on each side, turning once to brown both sides evenly. Aioli: 1. In a small bowl, whisk all ingredients together 2. Sprinkle with additional paprika prior to serving, if desired *This recipe is compliments of melaniemakes.com

15 Mamma s Meatloaf 2 lbs. Ground beef 1 packet dry onion soup 2 eggs ¾ cup water 1 ½ cups bread crumbs ⅓ cup ketchup 2 tbsp. Worchestire sauce ½ tsp. Pepper Sprinkle of garlic powder 1. Preheat the oven to 350 degrees 2. Mix all of the ingredients (minus garlic powder) in a bowl (use hands to mix thoroughly together if needed) 3. Transfer to a bread loaf pan and sprinkle with garlic powder 4. Bake in the oven for 350 degrees *This recipe is compliments of my mother in law :)

16 Healthy buffalo chicken pizza Dough: 1 3/4 cup self rising flour 1 cup greek yogurt Topping: 1 cup shredded chicken ¼ of an onion ½ cup greek yogurt 2-4 tablespoons buffalo sauce 1 teaspoon garlic powder or 1 tablespoon minced garlic ½ cup mozzarella cheese 1. Preheat oven to 400 degrees 2. Put onion in a pan coated with olive oil spray on medium/high heat stirring occasionally until cooked to preferred tenderness 3. While the onion is cooking, make pizza dough (simply combine the flour and greek yogurt and knead until just combined) 4. Spread out dough onto pizza baking sheet 5. Mix together greek yogurt, buffalo sauce and garlic powder or minced garlic 6. Spread the Greek yogurt mixture onto the dough 7. Put ¼ cup mozzarella cheese onto greek yogurt mixture 8. Top the cheese with the shredded chicken and sautéed onions 9. Sprinkle with another ¼ cup mozzarella cheese 10. Put in the oven for 20 minutes

17 Quesadillas 3 sweet potatoes sliced ½ inch 2 cups shredded chicken ¾ teaspoon salt ½ teaspoon cumin ½ teaspoon chili powder 1 chipotle pepper minced ½ tablespoon olive oil 3 cups chopped kale or spinach 3 scallions minced 1 can black beans 8 tortillas 2 ½ cups cheddar cheese Optional toppings: Sliced avocado, guacamole, salsa, sour cream 1. Preheat oven to 350 degrees 2. Put sweet potato slices in a saucepan, covered, and bring to a boil. Once it is at a boil, reduce to a simmer for 15 minutes and then drain. 3. Mash the potatoes with ½ tsp salt, cumin, chili powder, oregano, and pepper 4. Heat oil in medium skillet and saute kale and scallions 2-3 minutes 5. Add kale mixture, beans, and chicken to the mashed sweet potatoes 6. Spread ½ cup mixture on one side of each tortilla 7. Cover with shredded cheese and fold over 8. Spray a skillet with olive oil spray and place each tortilla in the skillet and cook until it is is brown and the cheese is melted 9. Serve with the optional toppings if desired

18 Butternut Squash, dried cranberry and brussel sprout side 1 Pound brussel sprouts, cut in half 1 Pound butternut squash, cut into cubes ¼ cup dried cranberries 4 tablespoons Olive oil 1 Tablespoon Rice Vinegar 2 Teaspoons Dijon Mustard Pinch of Kosher salt and Pepper 1. Preheat the oven to 450 degrees 2. Coat the brussel sprouts and butternut squash with 2 tablespoons olive oil, then spread them onto a pan and place in the oven for minutes, flipping halfway 3. Meanwhile, whisk together the rest of the olive oil, the rice vinegar, dijon mustard and pinch of salt and pepper 4. After the brussel sprouts and butternut squash have roasted for minutes, sprinkle the dried cranberries onto the baking sheet and cook for another 8-10 minutes 5. Once the veggies and cranberries are done, put them in a bowl and evenly coat it with the dijon mustard mixture and serve *This is also delicious cold so it is great as leftovers the next day!

19 Snacks and desserts

20 1/2 Cup cherry tomatoes cut in half 1/2 of an Avocado cut into chunks Avocado salad 1/3 cup mozzarella cheese (either the mozzarella ball cut into chunks or the pearls) Olive oil Balsamic vinegar Salt 1. Combine all the ingredients in a bowl 2. Drizzle with olive oil and balsamic vinegar 3. Sprinkle with salt 4. Mix it all up and enjoy!

21 Quinoa cakes ½ cup quinoa cooked 1 scallion sliced 2 cloves garlic, minced ½ cup parmesan cheese ¼ chopped parsley 2 tablespoons oregano 1 cup breadcrumbs 4 large eggs Olive oil Salt Pepper 1. In a medium sized bowl, mix quinoa, scallion, garlic, cheese, parsley, oregano and breadcrumbs in a bowl until well combined 2. In a small bowl, beat the eggs 3. Pour the beaten eggs, and a dash of salt and pepper, into the quinoa mixture 4. Mix well, using your hands if needed 5. Heat olive oil in a pan on medium heat on the stove 6. Using a ¼ cup measuring cup, scoop out the mixture and place into the pan on the stove 7. Cook the cake for about 4 minutes each side, or until lightly browned on both sides

22 Carrot Cake cookies 1 cup flour 1 cup oats 1 teaspoon baking powder 1 teaspoon cinnamon ½ teaspoon salt 1 teaspoon ginger ⅓ cup chopped walnuts ⅓ cup coconut flakes 1 cup shredded carrots Handful raisins ½ cup coconut oil melted ¼ cup maple syrup 1. Preheat oven to 375 degrees 2. In a large bowl, combine flour, oats, baking powder, cinnamon, ginger and salt 3. Mix in the nuts, coconut, carrots, raisins, coconut oil and maple syrup to the dry ingredients 4. Bake in the oven for about 12 minutes

23 Energy bites 1 1/2 cups old fashioned oats 1/4 cup flaxseed 2 tsp chia seeds 2/3 cup toasted coconut 1/3 cup organic peanut butter 1/2 cup organic almond butter Sprinkle of cinnamon 1/2 cup miniature chocolate chips 1/4 cup honey 1 tsp vanilla extract Optional: 1 tablespoon protein powder 1. In a large bowl, mix together toasted coconut, flax seed, chocolate chips, cinnamon and protein powder if using 2. Add in the honey, vanilla extract, peanut butter, and almond butter and stir until well combined 3. Use a tablespoon (or your hands!) to scoop out the mixture and roll into 1 inch balls 4. Put the energy bites into the refrigerator for about 20 minutes so they firm up 5. Keep them refrigerated until they are all gone! *This recipe comes from my girl crush Joanna Gaines! I like to do crunchy almond butter, regular sweetened coconut flakes, and ½ scoop of chocolate protein powder

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