Everyone likes to indulge, but who said eating healthy couldn't be just as delicious? Here are some of Emily's favorite recipes that she makes regularly to maintain good nutrition, fuel her body properly, and mix up her diet! Try some of Emily's salads, healthy snacks, entrées, and delicious guilt-free desserts and share with your family and friends! #BodyByEmily
Emily's Recipes
Protein Sweets
Lemon Poppy Seed Protein Balls
2 cups oats
2 scoops Vanilla Protein
6 tbsp lemon juice
6 tbsp water
2 tbsp agave nectar
1 tbsp poppy seeds
1 tbsp lemon zest
Combine all ingredients in mixing bowl and shape into balls.
Refrigerate.
Blueberry Muffin Protein Balls
1 1⁄2 cup oats
1⁄2 cup peanut butter
1⁄2 cup Cheerios or rice cereal 2 tbsp sunflower seeds
3 tbsp honey/agave nectar
1⁄2 cup dried blueberries
1 tsp vanilla
2 scoops Vanilla Protein
Combine all ingredients in mixing bowl and shape
into balls. Refrigerate. Add more or less agave nectar depending
on how sweet or sour you prefer.
Mint Chocolate Chip Protein Balls
2 cups rolled oats
3 tbsp cacao powder
1/3 cup peanut butter
3 tbsp honey
3 drops peppermint oil
1⁄2 cup mini chocolate chips
2 1⁄2 tbsp water
2 tbsp melted coconut oil
2 scoops Chocolate Protein
Mix dry ingredients in large bowl.
Melt wet ingredients over low heat, add to dry mixture.
Roll into balls then roll in shredded coconut. Refrigerate.
Dyna-Bites
2 cups rolled oats
1⁄4 cup chopped pumpkin seeds
1⁄2 cup chopped walnuts
2 tbsp flax seeds
2 scoops Chocolate Protein
1 cup peanut butter or other nut butter 1⁄4 - 1⁄2 cup honey
1⁄4 cup coconut oil
In a large bowl mix together all ingredients VERY well with
a spatula or wooden spoon.
Roll into balls. Refrigerate.
Peanut Butter Granola
2 cups rolled oats
2 cups rice chex
1 cup peanut butter
3⁄4 cup honey
1⁄2 tsp vanilla extract
1 scoop Chocolate or vanilla protein
1⁄4 cup chocolate chips
Combine peanut butter and honey. Microwave until melted, 30 second intervals.
Add vanilla. Mix all other ingredients, add chocolate chips last.
Flatten into 9 x 13 pan. Refrigerate 30 min to an hour. Cut into squares. Refrigerate.
Double Chocolate Peanut Butter Protein Balls
1 cup rolled oats
1/3 cup honey
2 tbsp chia seeds
2 tbsp ground flax
1 scoop Chocolate Protein
1⁄2 cup peanut butter
2 tbsp melted coconut oil
1⁄4 cup mini chocolate chips
Mix all ingredients together in large bowl. Roll into balls. Refrigerate.
Oat Bites
1 cup rolled oats
1⁄2 cup shredded coconut
1⁄2 cup chopped mix fruit
2 tbsp melted coconut oil
2 tbsp melted dark chocolate 1 scoop Chocolate protein
Mix first four ingredients in bowl. Melt almond butter and honey on low heat.
Add vanilla once melted. Mix melted ingredients with dry mixture. Pour into 8 x 8 pan.
Refrigerate 30 min. Optional melted chocolate drizzle. Refrigerate.
Almond Fudge Bars
1 cup ground oats
1 cup rice cereal
1 cup rolled oats
1 scoop Vanilla protein
1⁄2 cup almond butter
1/3 cup honey
1 tsp vanilla extract
Mix all ingredients. Put into molds or roll into balls. Refrigerate.
Pumpkin Chocolate Chip Protein Balls
2 cups oatmeal
2 scoops Vanilla Protein
2 tbsp ground cinnamon
1 cup pumpkin
4 tsp honey
1/3 cup mini chocolate chips
Mix first three ingredients together. Microwave honey and nut butter for 30 seconds.
Add pumpkin, let cool. Combine wet and dry mixtures, form a dough ball. Refrigerate 15 min.
Form into smaller balls. Refrigerate.
Pumpkin Protein Balls
1 1⁄2 cups rolled oats
2 scoops Vanilla Protein
1 1⁄2 tsp pumpkin pie spice
1/3 cup + 1 tbsp honey
1/3 cup nut butter
1/3 cup pumpkin puree
Whisk together first three ingredients. Add pumpkin and honey, mix well.
Add chocolate chips. Roll into balls. Refrigerate.
Mocha Protein Balls
1 cup Chocolate protein
1 cup dark chocolate chips 3 cups rice chex
2/3 cup honey
3⁄4 cup peanut butter
Mix all ingredients. Roll into balls. Refrigerate.
Peanut Butter Chocolate Protein Balls
16 oz nut butter
1 cup honey
2 scoops Chocolate Protein
3 cups rolled oats
Combine all ingredients. Roll into balls. Refrigerate.
One Of Everything Protein Balls
1 cup Chocolate protein
1 cup nut butter
1 cup brown rice cereal
1 cup rolled oats
1⁄2 cup honey
1⁄4 cup chopped raisins
1⁄4 cup bittersweet chocolate chips 1⁄2 cup unsweetened coconut
Heat nut butter on low. Add honey and cool. Add Complete and mix.
Mix in oats. Roll into balls. Refrigerate.
Peanut Butter Chocolate Protein Balls
16 oz nut butter
1 cup honey
2 scoops Chocolate Protein
3 cups rolled oats
Combine all ingredients. Roll into balls. Refrigerate.
Buckeyes
1 cup peanut butter
1 scoop Vanilla Protein
1⁄4 - 1⁄2 cup honey (preference) Chocolate Chips (for coating)
Combine first three ingredients thoroughly. Roll into balls. Freeze for 20 min.
Melt chocolate. Dip balls in chocolate. Refrigerate.
Coconut & Fruit Balls
1 cup rolled oats
8 dates, pitted
1⁄2 cup shredded coconut 1⁄2 cup almonds
1⁄2 cup raisins
Blend oats, dates, and raisins in blender. Chop almonds.
Mix all ingredients in large bowl. Roll into balls. Refrigerate.
Snacks & Entrées
Hummus
1 can chick peas, drained and washed
1 large fresh lemon
1⁄4 cup tahini (or even better, use 2 tablespoons
freshly ground sesame seeds)
1⁄2 teaspoon cumin
1⁄2 teaspoon sea salt
1⁄2 teaspoon garlic
1⁄4 cup water – or more to desired consistency
Optional: handful of fresh parsley and/or cilantro
In a food processor, mix the tahini and the juice of one lemon until blended. Add in the cumin, garlic, salt, and herbs. Mix until blended. Add half the chick peas and blend until smooth. Add the remaining chick peas and water to desired smooth consistency (water makes creamier hummus than oils). Add a pinch of cayenne pepper or a splash of hot sauce if you want a little kick!
Guacamole
Avocado - 6 ripe
Freshly squeezed lime juice - from 3 limes
Tomato – 1 chopped
Garlic cloves – 1 neatly chopped
Serrano/jalapeno chili pepper - 1, seeded, chopped
Fresh cilantro – 1 large handful (about 1⁄2 cup) chopped
Sea salt – to taste
Freshly ground black pepper - to taste
Mix all together, and enjoy!
Raw Apple Sauce
3 apples, peeled, cored and sliced
1 tablespoon lemon juice
1 teaspoon cinnamon
Place all ingredients in food processor for 2-3 minutes,
stopping as necessary to scrape sauce down the sides.
Green Bean & Chickpea Salad with Avocado
2 cups fresh green beans, cut into bite-size pieces
2 cups cherry or grape tomatoes
11⁄2 cups cooked chickpeas (or 15 ounce BPA-free can)
3⁄4 cup avocado chive dressing
1⁄2 teaspoon sea salt
1⁄4 teaspoon ground black pepper
1 large avocado, chopped
2 tablespoons chives, chopped
Toss all ingredients together. Enjoy!
Black Bean Salad
1 (15-ounce) can of black beans, thoroughly rinsed, and drained (or 11⁄2 cup of freshly cooked black beans)
11⁄2 cups frozen corn, defrosted (or fresh corn, par- boiled, drained and cooled)
1⁄2 cup chopped green onions or shallots
2 fresh jalapeno peppers, seeded and minced, or 1 whole pickled jalapeno pepper, minced (not seeded)
3 fresh plum tomatoes, seeded and chopped
1 avocado, peeled, seeded, and cut into chunks
1⁄2 cup fresh chopped cilantro
1⁄4 cup fresh chopped basil
2 tablespoons lime juice (about the amount of juice from one lime)
1⁄2 to 1 teaspoons of agave or maple syrup (to taste) Salt and pepper to taste
In a large bowl, combine the beans, corn, onions,
jalapeno, chile peppers, tomatoes, avocado, cilantro, basil, lime juice. Add syrup and salt and pepper to taste. The sugar from syrup will help balance the acidity from the tomatoes and lime juice. Chill before serving.
Apple, Arugula & Walnut Salad
1 large shallot, peeled and sliced
Salt - to taste
1 tart green apple, thinly sliced
Baby arugula leaves - enough for a salad for four
1⁄4 cup toasted walnuts, roughly chopped
Lemon juice Salt and pepper
Heat non-stick or green pan to low heat. Lightly sauté the shallot slices until translucent – add water to keep from burning if needed. Remove from pan. Cool shallot and toss together in a serving bowl with sliced green apple, arugula, walnuts. Dress with lemon juice, salt and pepper to taste.
Green Bean Salad
1 pound fresh green beans, strings removed, ends snapped, cut in half into about 11⁄2 inch length pieces
1⁄4 cup onion, chopped
2 tablespoons lime juice or white vinegar
1⁄2 teaspoon sea salt
Toss & enjoy!
Super-Easy Cauliflower Soup
1 cauliflower head
Vegetable broth
1⁄2 cup raw cashews
Sea salt to taste
Bring vegetable broth to a boil and add one head cauliflower cut up in chunks. Simmer until cauliflower is soft adding 1⁄2 cup raw cashews for last 5 minutes. Blend in a blender. This soup is so easy and the texture is velvety...
a real comfort food! If you have a Vitamix, you can put cauliflower chunks, cashews, sea salt and boiling water in and blend for an even faster preparation.
Scrambled Tofu
1 Tablespoon olive oil
1⁄2 cup red cabbage
1⁄2 medium zucchini, sliced
2 green onions, minced
1 pound rm tofu, drained and crumbled
1 teaspoon turmeric
1⁄4 teaspoon cayenne, or to taste
Sea salt to taste
1⁄4 cup fresh parsley, minced
Sautécabbage, zucchini, and onions in non-stick skillet in low heat until they begin to soften. Use water to keep from burning and avoid oil. Drain tofu well, pressing out excess water. Crumble tofu into skillet and add seasonings, stirring to mix well. Heat thoroughly and add fresh parsley just before serving.