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

Ingredients:

~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

Direction:

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.

Enjoy!

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

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)

Direction

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. 

Enjoy!

-heavenly delicious recipes by Meli Emmons

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!  

Direction:

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.

Enjoy!

~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

Direction:

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.  

Enjoy!

~heavenly delicious recipes by Meli Emmons

Only 5 Ingredients Banana Bread Protein Cookies

Can't go wrong with these yummy cookies!

Want something light and sweet dessert or snack but do not feel like investing extra time making these?  I've got a quick recipe for you to make in a jiffy!  Only 5, F I V E, ingredients!  And only 10 minutes to bake these!  They taste just like banana bread only they're cookies!  Super moist and heavenly delicious!  Not exactly Paleo, but they're Primal since they got Casein in these.  

Whey Vs. Casein link below.  (We have both sugar free and gluten free whey protein isolate and casein.  Casein is more thicker and dense so I used this to make banana bread cookies. I personally prefer Whey Protein Isolate to drink, they are fast digesting protein than casein which is slow digesting protein, best taken at bedtime)

http://www.nutritionexpress.com/showarticle.aspx?articleid=787

Only 5 Ingredients Banana Bread Protein Cookies Recipe

What you need:

~1-1/2 cup rolled oats (do not grind or make flour out of this one)

~2 scoops of Vanilla Casein powder (gluten free and sugar free)

~1 tsp Baking Powder (gluten free)

~1 Egg, beaten

~2 very very ripe Bananas, mashed

Direction:

Preheat the oven at 350 degrees.  Place parchment paper or silpat in cookie sheet pan.  In a mixing bowl, mash your 2 bananas and then add in egg and mix well.  Add the rest of dry ingredients above. Mix well with fork until well incorporated.  Drop cookie dough at a time onto the prepared cookie sheet.  Cookies should be about 1-2 inches apart. Use your 2 fingers to lightly press down the cookie dough to make it a little flat (see picture above). Bake for 10 minutes.  After baked, let these cool for 10-15 minutes so they'll set.  Enjoy!!!

The only 5 ingredients you need!

After completely cooled down, place these in an air tight container so they stay super moist!

~Heavenly Delicious Recipes by Meli Emmons

Cilantro Lime Coconut Curry Chicken Stir Fry

This may seem a lot of work to make this dish but I promise it is not!   They are absolutely clean and healthy dish to have!  My kids and husband loved this dish and so would you!  Go and make this dish!  I dare you!

Cilantro Lime Coconut Curry Chicken Stir Fry Recipe

For the stir fry

 What you need:

~1 pound thin sliced boneless skinless chicken breasts, cut up into biting sizes.  See the picture  below where you will see chicken cut ups in the white bowl)

~1/4 to 1/3 cup of lime juice

~half bunch of cilantro, chopped

~1 bag of broccoli slaw

~3 heads of broccoli

~1 can of full fat coconut milk

~1/2 tsp of hot chili sauce

~1TBS of coconut oil

~1 to 2 tsp of fresh ginger, minced

~1 to 2 tsp of garlic, minced

~3 tsp of tapioca starch (if you don't have it, use gluten-free corn starch)

~1/3 cup of low sodium chicken broth

~2 TBS coconut curry powder

For the quinoa

What you need:

~1 cup of quinoa

~2 cups of low sodium chicken broth or water (I used chicken broth for taste)

Ingredients.  Not everything is in the picture, be sure to read the ingredients provided above the picture.

Start with quinoa first before you cook stir fry.

Direction for the quinoa:

Follow the instruction according to the quinoa box or bag.

Stir Fry

Direction:

Place coconut oil into wok or a large deep skillet pan.  Heat it at medium-high.  Throw in garlic and ginger, and cook for a minute and don't let garlic burn.  Then add chicken and cook until cooked through. Then add a whole can of coconut milk, lime, coconut curry powder, hot chili sauce, vegetable broth, and tapioca starch.  Stir all that in very well.  Stir until the sauce gets a little bit thick.  If not, add more tapioca starch, more or less.  If it gets too thick, add more vegetable broth.  Do it a little bit at a time.  When the sauce gets thick enough to your liking and hot enough (soft boils) then add in broccoli and broccoli slaw into pan or wok and stir well.  Let it cook for about 5 minutes.  You do not want soggy vegetables.  Lastly, add fresh cilantro and some more of lime juice if you feel it needs some more.  Stir again.  

Enjoy your stir fry over quinoa or brown rice or rice noodles or by itself.

garlic and ginger cooked in coconut oil

lime juice

found in the bulk area at Central Market and Im sure whole food market sells some too or any other local food stores.

This is better than corn starch but it will do if you do not have any T.S.

hot chili sauce.  I wouldn't go more than 1/2 tsp.  coconut curry powder is spicy enough!

You can use any kind of broth.

Beautiful colors!

Add in cilantro at last.

It's ready!

Tri-Quinoa

They were heavenly delicious!  I had some the next day for my lunch without quinoa.  I do not consume dense carbohydrates at every meal or every day.  Few times a week is suffice.

Enjoy!   I hope you will like this dish!  It was exotic and spicy!  You can lessen the amount of spicy ingredients in this dish.

~Heavenly Delicious Recipes by Meli Emmons

Superpower Cranberry-Pomegranate Hi-Protein Muffins

Perfect for a quick-on-the-go meal or a snack. Or just eat them anytime just because they are so heavenly delicious!! 

Superpower Cranberry-Pomegranate Hi-Protein Muffins

Too pretty to eat those!  Who cares, just dive in!  They were heavenly delicious!  Watching the portion?  For snacks: Women- eat one.  Men- eat two.  For Breakfast or a full meal: Women-eat 2 served with 1/3 cup of greek yogurt and 1/2 cup of fresh berries Men-eat 3 served with 2/3 cup of greek yogurt and 1 cup of fresh berries.  No rules in that, but you can modify the portion.  You control the portion, your body not mine.

What you need: (see picture below)

~Muffin Tin cups Pan ~Coconut or olive oil spray ~1/2 tsp baking soda ~1/2 baking powder ~1/4 tsp sea salt ~1 1/4 cup almond meal or flour (both are same thing) ~3 scoops of vanilla whey protein isolate ~3 whole eggs ~4 TBS water ~2 TBS melted coconut oil ~ ~15 or 20 drops of vanilla creme stevia liquid (add more or less to your taste) 1/3 cup of dried super cranberry & pomegranate ~ 2 tsp of unsweetened coconut chips or flakes or shredded ~2 TBS of chia seeds ~1/3 cup of walnuts, chopped ~mixing bowl ~ice cream scooper

Ingredients

Direction:

Spray your muffin tin cups pan with coconut oil or olive oil.  Preheat the oven at 350 degrees.  In a mixing bowl, add in all ingredients except coconut flakes.  The mixture should look like cake batter (wet batter not like cookie dry dough).  If your batter seems too dry, add a little bit more water or melted coconut oil.  Add very little bit of that at a time slowly and stir to see if you have reached to the right consistency.) Use ice cream scooper to scoop the wet mixture into each muffin tin cup.  Top with few coconut flakes.  Bake for about 8-10 minutes.  Keep checking on these babies in the oven.  Use toothpick to insert in the center of each muffin cup to see if no wet batter have come out.  They will rise but don't be alarmed.  Its from leavening stuff (baking soda and baking powder).
Take it out and let it rest for a few minutes.  Serve warm with kerrygold butter or any grass-fed butter or coconut oil or coconut butter or peanut or almond butter.  The muffins may taste a little bit dry or not. That is why I like to add almond butter or butter with that.  Enjoy!!

See the wet batter in these cups.  Like cake batter.

Coconut flakes or chips

Rise, my babies!  Come to life!  We await on you!  

~Heavenly Delicious Recipes by Meli Emmons

Egg Whites Veggies Casserole

This recipe is super quick and easy.  Ridiculously easy!!!  Grab your leftover protein from previous meal to add into egg whites veggie casserole.  I used leftover chicken burger patties.

Egg Whites Veggies Casserole

You can add any kind of veggies.  Be creative.

What you need:

~casserole pan (ovenproof and sprayed with coconut oil or olive oil) ~half bottle of egg whites liquid ~1/2 cup of mushroom ~1cup cut up asparagus ~1 big handful of fresh spinach ~sea salt and black pepper.  ~optional: cayenne powder or red pepper flakes (dashes)

Direction:

Spray your casserole pan with coconut oil or olive oil.  Lay down cut up asparagus onto bottom of the casserole pan.  Throw in mushroom over asparagus.  Then cut up your leftover 5 oz. protein and throw that over mushroom and asparagus.  Add spinach over the veggies and protein.  Pour in the egg white liquid over.  Bake at 350 degrees for about 40-45  minutes.  Keep checking from time to time and use toothpick to insert in the middle of the casserole dish to see if egg mixture has cooked through or not.  Cook more or less.  

After done, take it out and let it rest for 5-10 minutes before you chow it down!  Season with sea salt and pepper!  And some cayenne or red pepper flakes if you dare!

Asparagus

Mushroom and leftover chicken burger patty

Spinach

half bottle of egg whites liquid or use the whole bottle if you want.  Increase the cooking time.

Viola!  We had those again the next morning.  Great leftovers too!!

Enjoy!

~Heavenly Delicious Recipes by Meli Emmons

Gluten-Free High Protein Flour-less Pancake

Was in the mood for some pancakes this morning.  I've seen several of athletes making high protein pancakes using whey protein powder via Instagram and Twitter!  So I thought I'd give it a try and modify/create something on my own to make Flour-less and Hi-Protein Pancake.  It was heavenly delicious!  Such a sweet treat without any guilt!!!!  Stop what you are doing and make this right now!!  ;-) Great for anytime meals or snacks or desserts!  

Heavenly and Guilt-free Delicious Pancake!

This is actually 1 serving pancake but I spilt it with my husband.  Makes 1 big pancake!  You can double or triple the ingredients if you want to make more than just 1 big pancake for the family.  Why High Protein?  Because 2 scoops of whey protein powder has about 50 grams of protein; hence high protein.  Your body needs some protein to start off with a first meal.   This is a macro nutrient meal.  ((Vegetarians?  Not a problem, use plant-based protein powder.  Omit Eggs.  Use a little bit more unsweetened rice or almond milk.  Chia seed, itself, will act as binding agent like eggs.  Just add a little bit of chia seed.  You can google up on how to make egg less binding agent.))

Gluten-Free High Protein Flour-less Pancake

What you need:

~A food blender (to grind down steel cut or rolled oats to make oat flour) ~1/2 cup of gluten-free steel cut oats ~1/4 cup of egg white liquid or 1 whole egg ~2 scoops of Banana or Vanilla flavored Whey Protein Isolate Powder (I used Banana Cream IsoPure, my favorite!!!) ~1/4 cup or more of unsweetened vanilla almond milk ~2 TBS of white or black chia seed ~Coconut Oil Spray

Simple Ingredients to make Pancakes

Direction:

In a food blender, grind down the oats to a flour like.  Then add in the rest of the remaining ingredients and process.  It will be liquid-like batter.  Don't worry if they do not look like the traditional pancake batter.  This is because it is flour-less pancake.  They will be like pancake after you cook it.

Get the small frying skillet pan out (8 inch) and turn on the heat at medium to medium-low.  Spray coconut oil the frying pan.  When the pan is hot enough, pour the pancake batter into the pan and cook for about a minute.  Flip it over and cook for another minute.  If you feel like it is not cooked through yet, flip it over again and let it cook for a quick few seconds on each side.  

Slide the pancake onto a serving plate.  The pancake may not be as soft as traditional pancakes but they sure are so yummy!  It's like a cookie cake!  That is why it's called pancakes! Duh, right? :-)

The single pancake was so big so I spilt it to share it with my husband.  3/4 for my husband 1/4 for me.  Men eat more than women.   

Topping for the pancake:

1 Banana, shared with my husband (2/3 for him 1/3 for me) 2 strawberries, diced for me and 3 strawberries, diced for my husband.  Then drizzle some 100% pure grade-B maple syrup (or sugar and calorie free pancake syrup if you are watching your sugar intakes) over pancake.  I poured only 2 tsp of maple syrup on my pancake.  4 tsp for my husband.

Fire away and enjoy your pancake!!!!  Soooo heavenly delicious!  Such a sweet treat for us!  

You can choose any topping ingredients of your own.  Create away!  No rules in this!

Steel Cut Oat Flour.  Grind it in the food blender.

Pancake Batter in the skillet, see how big it is!?

Flip!   Yummmmmmyyyyy!!!

This is what my pancake breakfast looked like this morning!  

*****Don't forget you can make vegan alternatives to this recipe too!  Plant-based powder, chia seed and dairy-free liquid to make binding agent like egg.  Just add a little bit more.  Please google up for the instruction. *****

~Heavenly Delicious Recipes by Meli Emmons

Gluten-Free Tequila Lime-Ginger Cilantro Fish Taco with Rainbow Coleslaw

In mood for some fish taco?  Here's my yummy and easy recipe! It's light and refreshing to have this meal anytime!

                                       

                                        Heavenly Delicious Fish Taco!!!!

Gluten-Free Tequila Lime-Ginger Cilantro Fish Taco with Rainbow Coleslaw

What you need for Fish Marinade:

~Mixing bowl for marinade ~2 tsp Extra Virgin Olive Oil ~ 1/4 cup plus 1 TBS of lime juice ~4 or 5 oz of good silver tequila, more or less.  More, because I had a shot of tequila myself, hehe. ~Dashes of Cayenne ~1/2 TBS Cumin  ~1/2 bunch of Cilantro, finely chopped ~2 tsp or more Ginger, finely chopped ~2 tsp or more Garlic, finely chopped  ~Season with Sea Salt and Black Pepper.  ~7 or 8 of 4 oz. each fish filet (MahiMahi or Cod or Tilapia or any white fish) 

Direction:

Add all ingredients except fish in the mixing bowl and mix well.  Then add in MahiMahi or Cod or Tilapia fish or any white fish and coat well.  (We had MahiMahi) Set aside and let it marinade in the refrigerator for at least 30 minutes.  From time to time during the marinade time, toss fish in the mixing bowl.

Fish Marinade Ingredients.  Fish not in picture because I wanted to keep these cold in the refrigerator.

Meanwhile...

Rainbow Coleslaw

What you need:

~Serving bowl ~3 Romaine leaves, finely shredded (like shredded cabbage) ~1/2 bunch of Cilantro, finely chopped ~Half a bag of Rainbow Coleslaw ~1 Jalapeño, seeded and finely chopped ~1 Green Apple, cored and finely chopped (this will surprise you! It helps balance out the tartness and spiciness in the slaw and it's high in fiber and keeps Doctors away too!) ~2 Campari Tomatoes, finely chopped ~ 1 or 2 TBS of Extra Virgin Olive Oil ~1 Whole Avocado, diced ~3 TBS of Lime Juice, more or less ~Season with Sea Salt and Black Pepper

Direction:

Add all ingredients into a serving bowl and mix well. Taste to see if it needs more olive oil, lime, or salt, etc...  You can modify the ingredients.  Cover with plastic wrap and let it sit in the refrigerator while you cook the fish taco.

All the ingredients you need for the rainbow coleslaw.

Isn't that a pretty Rainbow Coleslaw?!

While the Rainbow Coleslaw sits in the refrigerator, it's time to cook the fish taco!

Cooking Direction:

Any kind of deep frying pan, or large skillet pan, or Dutch Oven.  I personally prefer Dutch Oven.  I don't know why, I just do. Add about 1-2 tsp of olive oil or coconut oil to the pan.  Turn on the heat at medium on the stove top.  When it gets hot enough, add fish taco including marinade.  Be sure they are laid down flatly in the pan.  Cook for about 4-5 minutes or longer on each side.  Be sure they are cooked through and lightly browned.  I like mine browned and lightly crisp.  After done, remove fish and place them onto a plate and cut them up into chunks or stripes to prepare a fish taco.

MahMahi Fish in the Dutch Oven on the stove top.

Topping for the taco and don't forget your tortillas:

We used Gluten-Free Potato tortillas (found at Sprouts.  Check your local food store to see if they have any) or you can use corn or flour tortillas.  We used Greek yogurt instead of sour cream. Or stick to sour cream if you prefer.  Cheese of your choice.  Then top it with Rainbow Coleslaw Squeeze some of lime juice over fish.  Enjoy your fish taco!!

~Heavenly Delicious Recipes by Meli Emmons