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Sunday, April 27, 2014

Paleo Apple Crumble

From my own creation that I made up off the top of my head.   It was so ridiculously easy to make these!  Try it!  You won't be disappointed!

I wanted to create something sweet and guilt free dessert after dinner.  So here it is!  

Paleo Apple Crumble

~3 or 4 (if you like extra apples!) large granny apples, peeled, cored, and sliced.
~1 cup almond flour
~1/4 cup coconut flour
~3 TBS coconut oil
~1/4 cup stevia powder
~2 TBS psyllium whole husks
~1/4 cup chopped raw pecans (save until last)
~1/2 tsp of cinnamon to coat apples plus 2 tsp of cinnamon for the crumble mixture
~1 tsp nutmeg
~1 tsp baking powder
~2 tsp vanilla extract (not pictured)
~1/2 tsp cream of tartar (not pictured)
~1/2 tsp ground ginger (not pictured)
~1/2 or 1 tsp sea salt (not pictured)
~2 tsp of lemon juice (not pictured)
~spray can of coconut oil or olive oil

Preheat the oven at 325 degrees
Spray your baking dish with coconut oil or olive oil.  Spread sliced granny apples to the baking dish and add 1/2 tsp of cinnamon, lemon juice, and vanilla extract to the apples and coat well. Set aside.  In another mixing bowl, add in almond flour, coconut flour, stevia powder, psyllium whole husks, cinnamon, nutmeg, baking powder, cream of tartar powder, ground ginger, sea salt, and coconut oil.  Mix well with fork.  It should feel slightly damp, not too wet nor too dry.  Spread the crumble mixture over apples.  Then add in chopped pecans over crumble mixture.
Bake for 1 hour.  Let it cool for 20 minutes.  Serve with whipped coconut milk cream or coconut milk ice cream.

Ingredients but not everything is in the picture.  Read the ingredients carefully.
I promise it's so easy to make them in a jiffy!
Even though it isn't baked, they smell fantastically good!

They are awesome!
Ohhh my.... heavenly delicious!!

~heavenly delicious recipes by Meli Emmons

Thursday, April 24, 2014

Green Superfood Pumpkin Pie Protein Mini Muffins

Made up my own creation from scratch in a jiffy!

~3/4 cup oat flour
~1/2 cup almond flour
~2 TBS coconut flour
~1/2 tsp sea salt
~1 tsp baking powder
~1 scoop of Amazing Grass Green Superfood Pumpkin Spice (or any flavor)
~1 scoop of vanilla protein powder (ISOPURE)
~1 tsp cinnamon
~1/2 tsp nutmeg
~2 TBS coconut palm sugar
~1 mashed ripe banana
~2 tsp vanilla extract
~1/2 cup egg whites or 2 whole eggs (I used egg whites because I needed to use it up before it expired)

Preheat oven at 350 degrees and spray coconut oil your muffin tin cups
In a large mixing bowl, add in all DRY ingredients and mix well.  Then add in WET ingredients and mix very well.  Scoop mixture into your mini muffin cup (do not overfill) and bake for 12-15 minutes.  Let cool for 10 minutes.
Enjoy them as your pre workout or post workout or dessert/snack!  

Heavenly delicious recipes by Meli Emmons

Tuesday, April 15, 2014

Carrot Slaw Salad

You've gotta try this!  It's so light and delicious!

2 cups freshly grated baby carrots (use food processor)

3 Campari tomatoes, diced

1 avocado, diced

1 lemon, freshly juiced

1/2 Bunch of cilantro, chopped

1 TBS dried dill

2 tsp Cumin powder

1 tsp pink or sea salt

2 TBS avocado oil or extra virgin olive oil or any kind of oil you have 

Put all ingredients in a bowl and mix well. Serve with fish taco or eat it as your side dish to any meal.  Or snack on it alone. It's so yummmmmy.  Kinda reminds me of Greek tabouli salad in a way. 

Heavenly delicious recipes by Meli Emmons 

Monday, April 14, 2014

Guacummus Dip- Paleo friendly

 I made an alternative to hummus--Guacummus which is very Paleo friendly!  That's such a funny name, isn't it!?  So easy to make it, here's how:

~1 avocado
~1/4 or 1/2 tsp of grounded cumin
~dash of celery salt (add more if you think it needs some more)
~2 TBS of chopped kalamata olives

Mash up an avocado and then add in cumin, celery salt, and kalamata olives.  Stir well.  There you have Guacummus Dip!  Serve with veggies such as cucumber, carrots, broccoli, cauliflower, etc..


~heavenly delicious recipes by Meli Emmons

2 Minutes Trail Nuts Mix (Paleo)

This is really easy and quick to make trail nuts mix!  No baking required.  
You can modify the recipe to your own preference.  I used these ingredients because it was what I had in my pantry.  I love to grab a handful of that and snack on these or a handful of that in a bowl and add non-dairy milk to it like a cereal.  Sooo gooood!  My son really enjoys snacking on these.

So quick and easy to make these in 2 minutes!  More or less!

What you need:
~1/2 cup of raw walnuts
~1/2 cup of raw pecans
~1/2 cup of dark chocolate chips (above 63% cacao)
~1/2 cup of unsweetened coconut chips or flakes
~dash of pink salt or sea salt
~8 drops of coconut stevia liquid (or 1 TBS of warm honey)
~dash of cinnamon
~dash of pumpkin pie spice
~pinch of grounded ginger
~4 dried medjool dates, chopped

A large bowl, add in first 4 ingredients (see picture below) and mix well.  Then add a bit of sea salt (a dash or pinch of that).  Mix well, taste to see if that needs some more salt or not.  Then add 8 drops of coconut (or any flavor of your choice) stevia liquid and quickly stir to coat the nuts mix really well.  (If you do not have any stevia liquid, you can use 1 TBS of honey, but warm it first and then add to the bowl and quickly stir to coat nuts mix well.) Add the reset of spices to the bowl and mix well.  Finally, add in the chopped medjool dates and mix well.  Then you have the trail nuts mix.  You can snack on these or add non-dairy milk to it if you want to eat some cereal.  (I use 1/2 cup of that nuts mix to my cereal bowl and add some almond milk to it.  Soo goooood!!)


My Paleo cereal!  Yum!

~Heavenly Delicious Recipes by Meli Emmons

Wednesday, April 9, 2014

Protein "Oatless" Oatmeal

What is "Oatless" Oatmeal?  Means an oatmeal without oats!  Yes, you read that right!  This is a Paleo breakfast but since I added some whey protein isolate powder to this so it is a Primal breakfast.  You can make it Paleo omitting whey protein powder.  Just add honey or maple syrup to it to sweeten the oatless oatmeal.  

What you need to make oatless oat.
~1/2 cup raw walnuts
~1/2 cup raw pecans

Nuts in the food processor and blend until they become finely chopped.  See the picture below.

What you need to prepare oatless oatmeal:
~1/2 cup of non-dairy milk, any flavor (I used unsweetened vanilla almond milk)
~oatless oats (the nuts from the food processor)
~1/2 cup of egg whites
~2 TBS of chia seed

Pour 1/2 cup of non dairy milk into a small sauce pot.  Heat it at medium-high until it comes to boiling, quickly, turn the heat down to medium-lowAdd 1/4 cup of oatless oats (nuts) to the non dairy milk slowly and stir at the same time.  Add the remaining of the oatless oats (nuts) and stir. Turn off the heat and then add 1/2 cup of egg whites to the oatless oat mixture and stir quickly to prevent scrambled eggs.   Then add 2 TBS of chia seed and stir.  Then you have the oatless oatmeal!

Read below for more direction.

What you need to flavor the oatless oatmeal the Primal way:
~12 drops of liquid vanilla cream stevia
~1 scoop of whey protein isolate (I used Banana Cream Isopure)
~sprinkle of unsweetened coconut chips or flakes
~1/4 cup of thawed or fresh blueberries
~dash of cinnamon and nutmeg

The Paleo  Alternative way
~omit whey protein isolate
~add a drizzle of raw honey or maple syrup to sweeten the oatless oatmeal

Add a scoop of whey protein isolate into sauce pot with the oatless oatmeal mixture and stir until well incorporated.  12 drops of vanilla cream stevia liquid and mix well again.
Scoop 1/2 cup of oatless oatmeal into your serving bowl.  Top with dashes of cinnamon and nutmeg, and a sprinkle of unsweetened coconut chips or flakes.  Lastly, add 1/4 cup of blueberries.  

Save the remaining for your family or save some for the leftovers.  I plan to save some for breakfast tomorrow morning so I don't have to cook or clean up.  Or I could eat that for lunch again.  However way you want to save your leftovers.


~heavenly delicious recipes by Meli Emmons

Monday, April 7, 2014

Green Superfood Vanilla Protein Smoothie

This one tastes almost like Starbucks green tea chai latte smoothie except it doesn't contain green tea chai. 

Another easy and quick protein smoothie recipe with green superfood. 

What you need
(For 2-3 person)
-1 cup of any dairy beverage or dairy-free milk plus 1/4 water 
-2 scoops casein vanilla protein or whey protein
-2 scoops green superfood
-1 1/2 frozen banana 
-1/2 to 1 cup ice maybe more
-whipping cream (optional)

Throw all ingredients in the blender and blend until frothy and smooth.  Add more or less of ice or water
Top with whipping cream if you desire. 


-heavenly delicious recipes by Meli Emmons

Saturday, April 5, 2014

Power Breakfast Smoothie

Need to have something quick breakfast on the go or very hungry but not in the mood to cook or clean up?  Or a great pick-me-up energy snack in the afternoon? Or for any reasons!

I woke up a little later than normal this morning and I did not want to eat something heavy nor too hungry either.  So I made up this yummy and quick smoothie.  I made this as my pre-workout smoothie (drink this or eat something light 2-3 hours prior to workout, my suggestion.)

Green SuperFood is awesome!  I have a couple of yummy recipes for you which I will post on my blogs later!  My son does not like to eat vegetables very much but this, Super Greenfood, he does like in his smoothies!  Kid approved!

Here's this heavenly delicious Power Breakfast Smoothie recipe!

What you need:
~ 1 scoop Green Superfood powder (any flavor)
~1 scoop Isopure Whey Protein (I used Banana Cream flavor)
~1 cup Frozen Berries
~1 Frozen Banana (or fresh banana but add some ice too)
~1/4 cup Plain Greek Yogurt (2% fat, you need the healthy fat but if you have 0% fat, then add 1 TBS of coconut oil)
~1 cup of unsweetened any non-dairy milk (almond milk, rice milk, hemp milk, etc..)
~1-2 tsp of fresh ginger, chopped (not pictured, but this will aid in digestion plus other benefits too!)

All ingredients but ginger.  I threw in ginger at last minute!   You can make up any ingredients to your liking!  

Throw ALL ingredients in your blender and blend until frothy and smooth!  

Yields: 2 person drinks (1 cup per person)  I saved the remaining for my post workout.  Save the remaining in the refrigerator.  You can blend it again with a couple of ice to make it frothy again.


~Heavenly Delicious Recipes by Meli Emmons

Wednesday, April 2, 2014

Lemon Salt Scrub (body exfoliation)

Here's another heavenly fragrant Lemon Salt Scrub recipe!  You can scrub your body with this Lemon Salt Scrub when you take a shower first thing in the morning to give you a refreshing start.  Great antibacterial stuff too!  Gives you a glow look too.  You'll smell awesome all day with this fantastic lemon fragrant!

Smells wonderful!

What you need:
~1 cup of fine pink or sea salt (I used fine pink salt)
~a microplane to zest 2 lemons
~20-30 drops of lemon essential oil (I like strong and powerful lemon fragrant.  I buy 2-4 lemons every day. I use lemons in almost every meal-- I'm crazy about lemons)
~3-4 TBS of avocado oil or almond oil (I used avocado oil)

Ridiculously simple ingredients, right?!
A small bowl, dump all ingredients in and mix it well with a fork.  Fill that into an air tight container.  That's it.


~heavenly delicious recipes by Meli Emmons

Lavender Salt Scrub (body exfoliation)

Thought I'd surprise you with a special body exfoliation recipe this time.  Not edible, mind you.

It smells marvelously and heavenly fragrant!  Lavender Salt Scrub.
Great for bedtime relaxation, scrub your body with this lavender salt scrub for a smooth and soft skin.  It's so heavenly fragrant!

What you need:
~1 cup of fine pink salt or sea salt.
~1/4 cup of dried lavender flowers (found in the bulk area at your natural food store)
~3 or 4 TBS of avocado oil or almond oil (I used avocado oil)
~an air tight container (I used small mason jar)
Optional: you can add lavender essential oil if you want.  But, dried lavender flowers are suffice to make this fragrant enough.


A small bowl, dump all ingredients in and mix it well with a fork.  Fill that into an air tight container.  That's it.

Cannot wait to use these at my bedtime bath.

~heavenly delicious recipes by Meli Emmons

Chocolate Chip Cranberries Protein Cookie Balls

Those cookies are so easy to make!  All made in the food processor.  That's it.  

Chocolate Chip Cranberries Protein Cookie Balls Recipe:

After baked.

What you need:
~1/3 cup steel cut oat
~1/3 old fashioned oat (do not add this in the food processor until last)
~1/3 cup raw walnuts
~1 tsp baking powder
~1 egg
~2 scoops vanilla whey protein isolate (I used isopure because it has zero carb, and is sugar free and gluten free)
~20 drops of vanilla creme stevia
~1/3 cup dark chocolate chips
~1/3 cup dried cranberries
~1 tsp gluten free or pure vanilla extract 
~2 tsp cinnamon
All ingredients except cinnamon not pictured but you do need cinnamon for this

Preheat the oven at 350 degrees.  Line parchment paper or silpat on your cookie sheet.  In a food processor, add walnuts and steel cut oat and process until it becomes flour (see the picture below).  Then add in egg, whey protein isolate, vanilla, baking powder, and cinnamon then process until well incorporated.  They should look like cookie dough and less sticky too.  Lastly, add in old fashioned oats, chocolate chips, vanilla creme stevia drops, and dried cranberries.  Pulse several times until well incorporated.  (See the picture below to see what your cookie dough mixture should look like).   Use your hands to roll the dough into balls and drop these onto cookie sheet.  They make about 15 cookies, depends on how big you make your cookie balls.  Bake for about 8-9 minutes.  Let cool for 10 minutes.  You can eat these right away or place these into an air tight container.  I put mine in with yesterday's banana bread protein cookies container to keep them moist until ready to snack on.  You can eat all of these but I watch my limitations and I like to have some extra left to snack on after workouts or between meal snacks.  


~heavenly delicious recipes by Meli Emmons