Healthy April 2020 Recipes

Protein Cinnamon Rolls

This recipe gives you everything that you LOVE about cinnamon rolls, without the guilty-and-fattening ingredients. And best of all it’s SO EASY to make!

Please know that this recipe is meant to be eaten IMMEDIATELY and that it’s very possible to OVERCOOK it. So wait until you are ready to enjoy before sticking it in the microwave and only cook it for 25-30 seconds. Even if the dough still seems soft after 25-30 seconds, it’s going to continue to dry out after you remove it from the microwave, so resist the urge to cook it longer.

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What you need
Servings: 1

For the Cinnamon Roll:

1 scoop high quality vanilla protein powder
1 tablespoon coconut flour​
½ teaspoon baking powder​
⅛ teaspoon sea salt
2 teaspoons water
1 teaspoon coconut oil, melted
1 egg

For the Filling:

1 teaspoon ground cinnamon​
2 teaspoons coconut palm sugar
1 teaspoon water OR coconut oil, melted

For the Icing:

1 scoop high quality vanilla protein powder
2 tablespoons water OR almond milk


1. Lightly grease a medium-sized microwave-safe bowl with coconut oil.

2. In another small bowl combine the icing ingredients together and whisk with a fork for 20 seconds. This icing will appear lumpy at first, but as it rests while you make the cinnamon roll it will become smooth. Set icing aside.

3. In another small bowl, combine the filling ingredients. Mix well and set aside.

4. In a small mixing bowl combine the cinnamon roll ingredients. Mix well until a dough forms.

5. On a piece of wax paper, sprinkle some coconut flour down. Put the dough on the floured surface and shape into a long strip – about a foot-long, 2-inches wide and ½ inch thick. Sprinkle with additional coconut flour as needed to shape without sticking.

6. Sprinkle the filling over the long strip of dough. Roll the dough up, from one end to the other, then transfer into the greased, microwave-safe bowl.

7. Microwave on high for 25 seconds. Immediately transfer the cinnamon roll to a plate and cover with the prepared icing. Serve IMMEDIATELY and ENJOY!

One serving equals: 400 calories, 10g fat, 298mg sodium, 21g carbohydrate, 7g fiber, 8g sugar and 56g protein

Roasted Broccoli Soup

Here’s a simple, protein-filled soup recipe that you can make with frozen broccoli. It’s a great way to eat something that’s comforting while staying on your healthy eating plan.

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What you need
Servings: 4

1 head garlic, the top sliced off
2 pounds Broccoli OR 2 (10.8 oz) bags of frozen broccoli or cauliflower
1 teaspoon olive oil
32 ounces bone broth
½ cup unsweetened Greek yogurt
sea salt and black pepper to taste


1. Preheat the oven to 400 degrees F. Wrap the garlic head in foil and roast in the oven for 50 minutes.

2. Wash the broccoli and cut into 2-inch pieces. On a large, rimmed baking sheet combine the broccoli pieces with the olive oil. Roast in the oven for 20 minutes. OR if using frozen broccoli simply spread over a foil-lined baking sheet and roast for 18 minutes at 450 degrees F.

3. In a high speed blender, or food processor, squeeze the roasted garlic out of its skins, add the roasted broccoli, yogurt and broth. Blend until smooth.

4. Pour the mixture into a pot and bring to a simmer over medium heat. Season with salt and pepper to taste. Enjoy!

One serving equals: 188 calories, 10g fat, 129mg sodium, 18g carbohydrate, 7g fiber, and 16g protein

Black Bean Protein Brownies

This recipe really takes the healthy factor to brand new heights by combining black beans with protein powder for an extreme boost of both protein and fiber! We lightly sweeten it with raw honey – which has a host of its own nutritional benefits – and finish it off with some stevia-sweetened chocolate chips​.

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What you need
Servings: 16

½ cup Chocolate Protein Powder
2 tablespoons Unsweetened Cacao Powder​
½ teaspoon sea salt
1 teaspoon baking powder​
1 can (15 oz) black beans, drained and rinsed
¼ cup coconut oil​, melted
⅓ cup raw honey, melted
2 eggs
¼ cup unsweetened almond milk (or other milk)
2 teaspoons vanilla extract​
½ cup lily’s chocolate chips (stevia sweetened)


1. Preheat the oven to 350 degrees F. Line a brownie pan with parchment paper and set aside.

2. In a medium-sized mixing bowl combine the protein powder, cacao powder, sea salt, and baking powder. Mix until fully combined and set aside.

3. In a food processor combine the black beans, coconut oil, honey, milk and vanilla extract. Blend on low speed until smooth.

4. Add the dry ingredients to the food processor, pulsing after each addition. Once the dry ingredients are fully incorporated into the wet ones, stir in the eggs. Add the chocolate chips and stir until fully combined.

5. Pour the batter into your prepared brownie pan. Bake for 18 minutes in the preheated oven. Remove from oven and cool completely before cutting into 16 bars. Enjoy!

One serving equals: 111 calories, 7g fat, 72mg sodium, 12g carbohydrate, 3g fiber, 5g sugar and 9g protein

Homemade Chicken Soup

Need some comfort? This chicken soup recipe is made without added carbs like noodles or potatoes so it will help keep you on track with your fitness goals while delivering the warm comfort that you want. It’s filled with fiber, protein and lots of delicious flavor. It’s the perfect recipe to enjoy while you stay-at-home and practice social distancing.

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What you need
Servings: 8

1 Tablespoon coconut oil
1 medium organic yellow onion, chopped
3 carrots, grated
2 celery stalks, finely chopped
1 Tablespoon curry powder
2 garlic cloves, crushed
2 quarts chicken broth
3 cups diced roasted chicken
1 bay leaf
1 organic apple, chopped
dash of salt and pepper
1/2 teaspoon dried thyme
zest from 1 lemon
2 cups unsweetened coconut milk


1. In a large pot, over medium heat, melt the coconut oil and add the onion, carrots and celery. After 5 minutes add the garlic and curry powder.

2. After a couple minutes add the chicken broth, chicken, bay leaf, apple, pepper, thyme, and lemon zest. Stir well. Bring to a simmer and cook for 40 minutes.

3. Stir in the coconut milk, and some salt if desired, remove the bay leaf and serve.

One serving equals:  166 calories, 5g fat, 175mg sodium, 9g carbohydrate, 2g fiber, and 19g protein

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