Ingredients:

•  3 tbsp (42 grams) butter, melted

•  3 tbsp (63 grams) raw honey

•  1 medium ripe banana, mashed

•  1 large egg yolk

•  1 tsp (4 grams) vanilla extract

•  ⅓ cup (40 grams) cassava flour

•  ¼ cup (28 grams) cinnamon toast whey protein powder*

•  3 tbsp (24 grams) collagen peptides

•  ¼ tsp (1 gram) baking soda

•  ½ tsp (1 gram) ceylon cinnamon

•  ½ tsp (3 grams) salt

•  ½ cup (85 grams) semi-sweet chocolate chips

Directions:

1. In a large bowl, mix butter, honey, banana, egg yolk and vanilla extract until fully combined and smooth.

2.  Add in cassava flour, whey, collagen, baking soda, cinnamon and salt. Stir until a soft dough forms — don't overmix.

3. Fold in chocolate chips and reserve a few to press on top.

4. Cover the bowl and refrigerate for at least 45 minutes (optional but recommended).

5. Preheat the oven to 325°F and line a baking sheet with parchment paper.

6. Scoop dough into small balls and place on the

   ...

serves 12 [219 cals, 9g p per serving]

*without the whip*

Graham Cracker Crust:

This is the same Protein Graham Cracker recipe from Protein Bakes.

 • 84 grams (¾ cup) coconut flour

 • 48 grams (½ cup) whey protein powder - vanilla [10% off code: FAMILY83]

 • 3 grams (½ tsp) salt

 • 4.6 grams (1 tsp) baking powder

 • 2.6 grams (1 tsp) cinnamon

 • 81.8 grams (¼ cup + 2 tbsp) coconut oil, melted and cooled (or use butter/ghee)

 • 48 grams (¼ cup) coconut sugar

 • 44.1 grams (2 tbsp) raw honey

 • 13 grams (1 tbsp) vanilla extract

 • 2 medium (88 grams) eggs

Ingredients for filling:

 • 2 large eggs

 • 1 can (425 g) pumpkin puree

 • 96 grams (1/2 cup) coconut sugar

 • 59 grams (1/4 cup) raw milk

 • 1.5 grams (1 tsp) pumpkin pie spice

 • 58 grams (1/4 cup) nonfat cottage cheese

 • 2.5 grams (2/3 tsp) vanilla extract

 • 60 grams (2/3 cup) whey protein powder - vanilla [10% off code: FAMILY83]

Ingredients for whipped cream (optional):

 • 240 grams (1 cup) raw h...

Instant Pot Chuck Roast Recipe

Chuck Roast Ingredients:

• 1-1.5 lb chuck roast
• 1 packet Siete Taco Seasoning
• 2 tbsp butter or ghee
• 1 onion
• 2 garlic cloves
• 1 cup bone broth
• Organic corn tortillas (optional)
• Oaxaca or mozzarella cheese (optional)
• Greek yogurt, sour cream and/or guacamole (optional)

Directions:

1. Turn the Instant Pot to the saute function and wait until it says hot. 
2. Pat the meat dry and season one side with ½ packet of Siete Taco Seasoning.
3. Add 1 tablespoon of butter or ghee to the Instant Pot, and then place the seasoned side of the beef into the Instant Pot. Brown for about 5 minutes
4. Season the other side with the other ½ of the seasoning packet, and then flip meat over to brown the other side for about 5 minutes.
5. Remove meat and set aside.
6. Add another tablespoon of butter or ghee to the Instant Pot, then add sliced onion and garlic cloves and saute for a few minutes.
7. Pour in 1 cup bone broth to deglaze. Use a wooden spoon and scrub off a...

Pumpkin Spice Cheesecake Bites

Makes 12 servings

[1 serving = 4g protein/10g fat/12g carb, 146 calories]

Cheesecake Bite Ingredients:

96 grams [1/2 cup] coconut sugar 

227 grams cream cheese

3 eggs, separated, room temperature

185 grams [3/4 cup] canned pumpkin

1-1/4  tsp cinnamon

3/4 tsp pumpkin pie spice

1 tsp salt

Whipped Topping Ingredients:

123 grams [1/2 cup] greek yogurt

120 grams [1/2 cup] heavy whipping cream

20 grams [1 tbsp] maple syrup

Directions:

1. Heat oven to 350ºF. 
2. Line a cupcake pan with 12 cupcake liners or lightly oil pan.
3. In a large bowl, combine half of the coconut sugar with the cream cheese, egg yolks, pumpkin, cinnamon, pumpkin pie spice, and salt, using a hand mixer on medium just until smooth.
4. In a separate large bowl, beat the egg whites for 1 minute or until foamy, then add in the rest of the coconut sugar and beat for another 1-2 minutes or until soft peaks form.
5. Gently and slowly fold the egg white mixture into the pumpkin m...

Sourdough Protein Lemon Pancakes [for one]

[1 serving = 29g protein, 324 calories]

Ingredients:

16.4 grams casein

.6 tsp baking powder

1/8 tsp salt

48.8 grams sourdough starter

1 large egg (50g)

48g greek yogurt

20 g raw honey

1/2 medium lemon

1/2 tsp vanilla extract

Directions:

1. Combine casein, baking powder and salt in a bowl.
2. Add the rest of the ingredients and zest the lemon into the bowl.
3. Add in 1 tbsp of the lemon juice.
4. Whisk everything together well.
5. Heat pan or griddle over medium-low heat.
6. Butter the pan or griddle once it’s hot, and then drop in 1/4 cup of batter.
7. Repeat, making sure the pancakes are well spaces. 
8. Cook until pancakes start to bubble, about 2 minutes each side.
9. Flip and cook for another 2 minutes, or just until the other side is golden brown.
10. Serve warm, top with greek yogurt, maple syrup and more lemon zest, if you’d like!

Enjoy!

If you want more high-protein recipes, be sure to check out the Protein Bakes e-book!

Just in time for fall and winter to help stay on track with your goals! Try this...

High-Protein Pumpkin Chocolate Chip Cookie Mug Cake [for 1]

 
 21 grams of protein and just 310 calories

Ingredients:

• 14.2 grams low-fat cottage cheese, unsalted [or greek yogurt works]

• 24 grams coconut sugar

• 14.2 grams canned pumpkin puree

• .2 tsp vanilla extract

• 8.9 grams casein powder [i used vanilla]

• 10 grams collagen powder [i used pumpkin spice]

• 17.8 g sprouted spelt flour or cassava flour

• .33 tsp pumpkin pie spice

• pinch baking powder

• pinch baking soda

• pinch salt

• 12 grams dark chocolate chips 

Directions:

1. Preheat oven to 325ºF.

2. Grease a ramekin with a touch of coconut oil or ghee.

3. Blend the cottage cheese, sugar, pumpkin, and vanilla until smooth. [If using greek yogurt, no need to blend, just mix together.]

4. Add the rest of the ingredients [except the chocolate chips] and stir until well-incorporated. Try

   ...

This Protein Apple Crisp recipe makes 2 servings, but feel free to half it for single serving or double it for 4!

Protein Apple Crisp [for 2]

[macros per serving: 314 cals / 16g p / 10g f / 44g c]

Filling Ingredients:

• 1 apple, chopped
• 1 tbsp (12g) coconut sugar
• 1 tsp (2.5g) cassava flour
• ⅛ tsp (.3g) ceylon cinnamon
• ¼ tsp (1.1g) vanilla extract 

Topping Ingredients:

• 2 scoops (34g) Promix Vanilla Whey (15% off code: family83)
• ¼ cup (26.5g) organic, sprouted oats
• 2 tbsp (24g) coconut sugar
• ⅛ tsp (.3g) cinnamon
• 1 egg yolk
• 1 tbsp (14.2g) softened butter or ghee

Directions:

1. Preheat oven to 350ºF
2. Combine filling ingredients and distribute to 2 ramekins 
3. Mix topping ingredients EXCEPT the butter
4. Blend in butter to the topping ingredients loosely with your fingers or a fork
5. Distribute over the apple filling in ramekins
6. Place on baking sheet and bake 30-35 minutes or until golden
7. Top with greek yogurt or the protein ice cream from my protein bakes ebo...

You might not be aware of it, but electricity affects you. Even if you don’t feel it, it would be absurd to think it doesn’t.

We are electrical beings!

We have nerves that are conduits for electric fluids and send electrical signals throughout the body and to the brain, making it possible for us to move, to think, and to feel, and for our bodies to function optimally.

It’s an intricate system and any disruption to it can lead to illness.

Let’s rewind for a second…

What even are EMFs?

EMFs, electrical magnetic frequencies, are naturally delivered from the sun. We have evolved to utilize these natural EMFs to fuel and optimize our function.

nnEMFs, non-native electrical magnetic frequencies, on the other hand, are man-made and delivered to us by modern-day technologies: lightbulbs, computers, cell phones, 5G towers, microwaves, etc. These frequencies are different from the sun and they create oxidative stress in our cells!

Symptoms of nnEMFs Exposure

W...

This cottage cheese pancakes recipe makes 4 servings.
[per serving: 114 cals / 8P, 9C, 5F]

Ingredients:

• 3/4 cup (157.5g) cottage cheese
• 2 eggs
• 1/2 tsp vanilla extract
• 1/4 cup (28g) coconut flour
• 1 tbsp (12g) coconut sugar (or raw honey)
• 1/2 tbsp (7g) baking powder

Directions:

1. Combine all ingredients one by one in the order listed, mixing each ingredient in before adding the next.
2. Preheat a pancake skillet on medium high heat.
3. Add a touch of ghee and pour about 1/4 cup of the batter into the skillet. These are really challenging to flip if you make them big, so keep them nice and small.
4. Fry pancakes on each side until golden brown.
5. Serve with your choice of fruit, more cottage cheese or greek yogurt/skyr and a drizzle of maple syrup or honey!   

If you want more high-protein recipes, be sure to check out the Protein Bakes e-book!

Enjoy!

I spent 6 weeks in Lisbon in May and June of this year. While I’ve been to Portugal a few times when I was younger (my parents were both born there), this was my first time spending an extended amount of time there as an adult, and I loved it! It was very nostalgic for me and oddly felt like home - from the food, to the smells, to all the locals sitting around smoking cigarettes and drinking coffee in cafes.

Here are some of my favorite places if you find yourself there!

Grocery Stores/Markets:

BioMercado and Go Natural are the main organic grocery stores in Lisbon. They have organic produce, eggs, dairy, and any most other healthier packaged items you’re looking for. They also have some organic meat products and sometimes liver, but I was unclear whether they were grass-fed.

Grass-fed Meat:

My go-to for grass-fed meat and raw cheeses was Mercearia Açores/Azores Grocery. You can actually also find grass-fed meat at the regular grocery stores, like Continente Bo...