Chicken Piccata over Roasted Spaghetti Squash

Paleo, Low-Carb, High-Protein, Gluten-Free

Chicken Piccata over Roasted Spaghetti Squash

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Ingredients:

Roasted Spaghetti Squash:

  • 1 large spaghetti squash (or two smaller)
  • 2 tbsp olive oil
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper

Dredge:

  • 1 lb chicken cutlets (or chicken breasts cut in half lengthwise and pounded even)
  • 1/4 cup almond flour
  • 2 tbsp arrowroot powder
  • 1/4 tsp sea salt
  • 1/4 tsp black pepper

Other Ingredients:

  • 4 tbsp olive oil
  • 2 small shallots, chopped
  • 4 garlic cloves, finely chopped
  • 2 tbsp fresh lemon juice (juice from one lemon)
  • Zest from one lemon
  • 1 1/4 cup low-sodium chicken broth
  • 3/4 cup dry white wine (I used Chardonnay) – replace with chicken broth for paleo
  • 1/4 cup fresh parsley, finely chopped (additional for garnish)
  • 2 tbsp grass-fed salted butter (or salted ghee)
  • 2 tbsp capers
  • 1/2 tsp black pepper (adjust this to taste)
  • 3/4 tsp sea salt (adjust this to taste)
  • Round slices of lemon for garnish

Recipe:

  1. Roughly 15-20 minutes ahead, prep spaghetti squash. Turn oven to 400 degrees. Begin prepping squash by poking holes into the skin with a knife 8-10 times. Place squash in the microwave for 2 minutes on high (1 minute at a time). Allow to cool for a minute before using a sharp knife cut in half lengthwise. Using a spoon, remove seeds from squash.
  2. Brush 2 tbsp olive oil onto cut-side of squash. Sprinkle roughly 1/2 tsp black pepper and 1/2 tsp salt onto squash. Place cute-side down onto aluminum foil lined baking sheet and place into oven for about 40 minutes, until skin is fork tender.
  3. After the spaghetti squash has cooked for about 15 minutes, begin prepping the chicken. Combine 1/4 cup almond flour, 2 tbsp arrowroot flour, 1/4 tsp sea salt, and 1/4 tsp black pepper in a mixing bowl, whisking together. Dredge chicken cutlets into flour mixture, making sure to cover completely. Shake off excess flour and set aside.
  4. Heat 2 tbsp olive oil in a cast iron skillet over medium heat. Once oil is hot, place chicken cutlets into pan top-side down, making sure not to overcrowd pan. (I did this in two batches) If cooking in two batches, add an additional tbsp of olive oil to ensure pan is coated before cooking second batch. Cook chicken for about 4 minutes on the first side until golden brown. Flip chicken over and cook for an additional 3-4 minutes until cooked through. Remove chicken from skillet and set aside on a plate.
  5. Add 2 tbsp olive oil and shallots to skillet. Cook shallots for about 3 minutes until they are starting to become translucent. Next, add in chopped garlic, 2 tbsp parsley, and lemon zest. Cook mixture for an additional 1-2 minutes until mixture is fragrant and shallots are translucent.
  6. Turn stove to medium-high. Deglaze pan by pouring in 3/4 cup white wine. Allow to cook for about 2 minutes until alcohol has cooked off and liquid is slightly reduced.
  7. Add in 1 1/4 cup chicken broth and 2 tbsp lemon juice and cook for an additional 5 minutes until mixture is reduced by about half.
  8. Stir in 2 tbsp butter, 2 tbsp capers, 2 tbsp parsley, and sea salt and pepper to taste (I used about 1/2 tsp black pepper and 3/4 tsp sea salt). Add chicken cutlets back into the pan and top each piece of chicken with a slice of lemon. Allow chicken to heat through and sauce to thicken for about 2-3 minutes. Remove from heat and prepare to serve.
  9. Using a fork, scrape spaghetti squash strands out of shells and portion into 4 bowls.
  10. Place one chicken breast with lemon slice onto each bowl of spaghetti squash. Spoon piccata topping over top of chicken and spaghetti squash. Sprinkle with additional fresh parsley and a squeeze of fresh lemon juice and enjoy!

**Recipe serves 4 people

**This post contains affiliate links

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Crispy Baked Chicken Tenders

A childhood classic, lightened up by baking instead of frying and substituting ingredients with healthier alternatives such as whole wheat flour and Paleo mayonnaise. Recipe can be made gluten-free by simply substituting with gluten-free panko and flour.

Crispy Baked Chicken Tenders with Honey Mustard Dipping Sauce

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Ingredients:

Chicken Tenders:

  • 1 lb chicken tenders
  • 1 1/2 cups panko breadcrumbs (can substitute with gluten-free)
  • 1 egg, beaten
  • 2 tbsp whole wheat flour (can substitute with gluten-free)
  • 1 tbsp Paleo mayonnaise
  • 1 tbsp Dijon mustard
  • 1 tbsp dill pickle juice
  • 1 tsp honey
  • 1/2 tsp Himalayan sea salt, divided (plus some additional)
  • 1/2 tsp ground black pepper, divided
  • 1/2 tsp parsley, divided
  • 1/2 tsp garlic powder, divided
  • 1/2 tsp onion powder, divided
  • 1/2 tsp paprika, divided
  • Olive oil spray

Dipping Sauce(s):

  • 1/3 cup Dijon mustard
  • 1/4 cup Paleo mayonnaise
  • 1/4 cup honey
  • 1 tbsp fresh lemon juice
  • 1/4 tsp cayenne pepper
  • Salt and pepper to taste
  • Paleo BBQ sauce to make into Paleo Copycat Chick-Fil-A sauce

Recipe:

Baked Chicken Tenders:

  1. Turn oven to 400 degrees. Spread panko breadcrumbs onto baking sheet covered with aluminum foil or parchment paper, spray with olive oil, and sprinkle on salt and pepper. Bake for roughly 3-5 minutes or until golden brown. Remove from oven and pour into a mixing bowl. (This step is essential to crispy chicken tenders!)
  2. Into the mixing bowl with breadcrumbs, add 1/4 tsp of each of the following spices: paprika, garlic powder, onion powder, parsley, sea salt, and black pepper to the breadcrumbs and stir to combine. Set aside.
  3. In a separate bowl, whisk together beaten egg, 2 tbsp flour, 1 tbsp mustard, 1 tbsp pickle juice, 1 tsp honey, and remaining 1/4 tsp of each of the following spices: paprika, garlic powder, onion powder, parsley, sea salt, and black pepper.
  4. Using tongs dip chicken tenders into egg mixture, allowing excess to drip off. Then, dip chicken into breadcrumb mixture making sure to press breadcrumbs onto the chicken.
  5. Place chicken tenders onto the aluminum foil or parchment covered baking sheet and into the oven for 15-20 minutes, depending on the size of chicken. The internal temperature should read 165 degrees. Most chicken tenders will only take 15 minutes.
  6. Remove from oven and serve immediately with dipping sauce (recipe below)
  7. **If reheating, use a toaster oven or oven set to 350 degrees and reheating for about 5 minutes until warm. Note: These do not microwave well.

Paleo Honey Mustard Dipping Sauce:

  • Combine 1/3 cup Dijon mustard, 1/4 cup honey, 1/4 cup Paleo mayonnaise , 1 tbsp lemon juice, and 1/4 tsp cayenne. Add sea salt and black pepper to taste. Serve with chicken tenders.

Paleo Copycat Chick-Fil-A Sauce:

  1. Combine honey mustard sauce above with equal parts Paleo BBQ sauce

**Recipe serves 4 people

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Ground Turkey and Quinoa Stuffed Peppers

High-Protein, Low-Carb, Dairy-Free

**The primary spices in this recipe are chili powder, cumin, oregano, sea salt, black pepper, garlic powder, and onion powder. I have separated the amounts into how and when it is used in the recipe, because I like to add the spices at each stage of cooking for more flavor, rather than all at once. This recipe can also easily be made dairy-free with the use of nutritional yeast or vegan cheese.

Ground Turkey and Quinoa Stuffed Peppers

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Ingredients:

Roasted Peppers:

  • 6 bell peppers, assorted colors (I prefer red, orange, and yellow)
  • 1 tbsp avocado oil or olive oil

Quinoa:

  • 2 cups low sodium organic chicken broth
  • 1 cup trio-colored quinoa
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1/4 tsp garlic powder
  • 1/4 tsp chili powder
  • 1/4 tsp cumin
  • 1/4 tsp onion powder

Ground Turkey and Skillet Vegetables:

  • 1 lb ground turkey (I use Jennie-O’s ground turkey breast, it is extra lean)
  • 2 tbsp avocado or olive oil
  • 1/2 tsp sea salt
  • 1/2 tsp chili powder
  • 1/4 tsp cumin
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp oregano
  • 1/4 tsp black pepper
  • 2 tbsp filtered water
  • 1/2 large onion or 1 small onion, diced
  • 1 poblano pepper (not spicy, but has good flavor), seeds removed and diced
  • 1-2 jalapeno peppers (can omit and increase or decrease based on desired spice level), seeds removed and diced
  • Dash sea salt and black pepper

Other Ingredients:

  • 1 cup fresh or frozen sweet corn
  • 1 can black beans with no salt, drained and rinsed
  • 1/3 cup cilantro, chopped
  • 1/3 cup green onions, sliced
  • 2 tomatoes, diced
  • 1/2 tsp chili powder
  • 1/4 tsp garlic powder
  • 1/4 tsp cumin
  • 1/4 tsp onion powder
  • 1/4 oregano
  • 1 cup grass-fed cheese, shredded (also can substitute vegan cheese or 6 tsp nutritional yeast – 1 tsp per half pepper)

Recipe:

  1. Turn oven to 350 degrees. Cut bell peppers in half and scrape out seeds. Place onto a baking sheet and brush 1 tbsp avocado/olive oil over the inside of peppers. Roast for about 20 until they begin to soften. Remove from oven and set aside.
  2. While the bell peppers are roasting, cook the quinoa. I use a rice cooker because it is easier, but you could follow the instructions on the bag using the ingredients listed in this recipe. Combine 2 cups chicken broth, 1 cup quinoa, 1/4 tsp of cumin, chili powder, onion powder, garlic powder, sea salt, and black pepper and stir before cooking.
  3. Turn stove to medium-high heat and drizzle in 1 tbsp avocado/olive oil into a large saute pan. Saute diced jalapeno peppers, poblano pepper, and onions along with a dash of sea salt and black pepper cooking until softened (about 5 minutes). Transfer pepper and onion mixture into a mixing bowl.
  4. Add 1 tbsp avocado/olive oil to the saute pan and allow oil to heat. Next, add in ground turkey and cook until cooked through and light browned. Mix in 1/2 tsp of sea salt and chili powder, 1/4 tsp garlic powder, onion powder, and oregano, along with 2 tbsp water and stir to combine. Transfer ground turkey to the mixing bowl with the pepper and onion mixture.
  5. Mix corn, black beans, diced tomatoes, cilantro, and green onions in with the ground turkey, peppers, and onions. Add in quinoa once it is finished cooking and stir in remaining spices – 1/2 tsp chili powder, 1/4 tsp cumin, onion powder, garlic powder, and oregano.
  6. Increase oven to 400 degrees. Scoop mixture into partially cooked bell peppers and bake for an additional 20 minutes. Remove from oven and top with grass-fed cheese, vegan cheese, or nutritional yeast and bake for an additional 5 minutes until cheese is melted and the peppers are fork tender. Serve immediately and enjoy!
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Amazon Fresh/Whole Foods Delivery Service

Amazon Fresh Delivery / Whole Foods Delivery is the most incredible service to ever be invented. Who really wants to waste their precious weekend grocery shopping?! I sure don’t. I just discovered this glorious Amazon service about a month ago and needless to say I haven’t looked back since. I was on Amazon browsing, as I do regularly, and stumbled across this “too-good-to-be-true” service. I looked into it, expecting there to be a catch, except there wasn’t, and if there is one, I still haven’t found it. We have been using Amazon Fresh Delivery / Whole Foods Delivery services for a month now and I am truly obsessed. If you haven’t tried it yet, you are missing out – it is honestly life changing. I have been spoiled once again by Amazon and I am unsure if I will be able to return to real life grocery shopping. #firstworldproblems

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This post may contain affiliate links. Please read my disclosure policy.

How It Works:

In order to receive free delivery you need to be an Amazon Prime member. If you are not a member and would like to try, click here to receive a free 30 day trial or if you are a student, you can click here for a free 6 month trial.

These links will take you directly to Amazon Fresh Delivery or Whole Foods Delivery, both available via the Amazon website. Once you are on the website, you just search the items you want to purchase in the search bar. The search results will provide whatever items are available through these services and you just select the items you would like to purchase.

Once you have added all the items you want and are ready to purchase, you are able to review your entire cart before checking out. Next, you will enter in your address and payment info, and select the delivery time slot you would like. As long as you have spent over $35 there is no delivery fee, which I don’t know about you, but I don’t think I have ever spend less than that on groceries – one can dream. The two hour delivery windows are free, but if you need it, they also offer one hour delivery windows for about $5.

You can choose a time slot for that day or a future date and whether or not you want a one or two hour window. Make sure you don’t do it completely last minute, because typically it will be 3-4 hours from when you select your time to the earliest time you can get your groceries delivered. I usually try to purchase my groceries before 12pm on Sunday, so I can receive them sometime by late afternoon.

You do not need to be home for the groceries to be delivered, they will just leave them on your porch. The first few times they rang the doorbell, the next few times it said they would be delivered without disturbing us and just left them on the porch, so they may or may not ring the doorbell. On Amazon where you normally check order statuses, you can see updates on the packing of your items and how many stops your driver has left before you. The only reason you want to be home around your scheduled time is for refrigerated and freezer items that could perish if they sit out for too long. Your groceries will then be delivered within the one or two hour window you selected and just like that, you will be ready for your week!

What I Love About It:

Well the most obvious reason I love it is for the convenience. It is absolutely wonderful not having to leave my house or waste time grocery shopping over my precious weekend. I also enjoy that unlike other grocery store delivery services, there are no additional fees outside of a tip. No higher priced items, random “taxes and fees” that come from who knows where, or monthly/annual fees for their service – it is all free, which is incredible.

Now onto the less obvious reasons..

I love that when you search an item it comes up with several options, giving you the ability to search the cost difference in brands, organic vs. non-organic, and even allows you to compare nutrition facts! This is something that is difficult to do while at the grocery store and it is incredible that with just a click of a button you can access all of this information and more carefully choose what you want to purchase.

Once you have finished adding all of your items to your cart, you can review it before you purchase. I love this feature because I can make sure I have everything I need, since I think we have all forgotten at least one item at the store before! Another great benefit of reviewing your cart first is that you can budget check yourself. Personally, I struggle with sticking to a budget when I am wandering the aisles of the grocery store; I am that person that gets sucked into last minute items or things that I see and want HAVE to try – hint, hint, Trader Joe’s. The wonderful thing about Amazon Fresh Delivery / Whole Foods Delivery is that it prevents you from grabbing unnecessary items without thinking and it gives you the ability to see how much you are about to spend, since yes, all of those $5 items do actually add up quickly.

Like I said, I am truly obsessed with Amazon Fresh Delivery / Whole Foods Delivery . If you don’t have Amazon Prime, I would at least do a free trial so that you can try this service and see if you like it. This service has made my life so much easier, helped control my spending, and helped me choose healthier items. There is really no downside that I have seen so far, you can buy both organic and non-organic items, all of the items I have received have been fresh and what I would have picked myself, the items are the same cost and meat is actually cheaper than it is here in Charlotte, NC, and there are no additional fees of any kind. The only additional money that you spend is the tip for the person shopping and delivering your groceries for you. For me personally, maybe $10 extra is definitely worth not having to spend an hour or two at the grocery store on a Sunday before I go back to work and even better I don’t even have to leave my house!

*Pro-tip: If you can’t find an item on Amazon Fresh Delivery, you can also shop on Whole Foods Delivery via the Amazon website and vice versa. Between the two sites, I have always been able to find everything I need. The prices are even a little different, so if you have the time, you can price shop between the two sites and buy what you need from both sites. Both Whole Foods Delivery and Amazon Fresh Delivery have a $35 minimum for free delivery. As long as you spend, $70 total on groceries ($35 each), you are not spending any extra money by splitting your shopping between both stores.

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High-Protein Instant Pot Steel Cut Oats

Instant-Pot, High-Protein, Dairy-Free, Gluten-Free, Paleo

This is a much quicker way to make steel-cut oats in the morning and this recipe packs in 22 grams of protein per serving. These are Paleo, if you choose to include minimally processed grains in your diet.

Instant Pot Steel-Cut Oats Topped with Berry Compote, Almond Milk, Chia Seeds, Almond Butter Powder, and Fresh Berries

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Ingredients:

  • 1 tbsp coconut oil or coconut spray
  • 2 cups organic sprouted steel-cut oats
  • 2 cups filtered water
  • 1 can coconut milk, blended first with a Nutri-Bullet or another blender (equals about 2 cups of liquid, if you want to use any other non-dairy milk as a substitute. *Please note: Do not use dairy milk, it will burn
  • 1 tbsp Organic Grade A maple syrup (another sweetener can be used)
  • 1/2 tsp vanilla extract
  • 1 tsp cinnamon
  • 1/2 tsp Himalayan sea salt
  • 4 tbsp Barney’s almond butter or PBfit peanut butter powder, plus some for topping (I used almond butter powder)
  • 2 scoops Vital Proteins collagen powder
  • 1/3 cup unsweetened vanilla almond or coconut milk (you can adjust this based on your desired consistency)
  • 1 tbsp grass-fed butter

Optional for topping:

Recipe:

  1. Coat the bottom and sides of your Instant Pot with coconut oil, so it does not stick
  2. Pour in steel-cut oats, filtered water, blended coconut milk, 1 tbsp maple syrup, 1/2 tsp vanilla extract, 1 tsp cinnamon, 2 tbsp almond/peanut butter powder, and 1/2 tsp sea salt. Mix ingredients together and secure lid onto Instant Pot, making sure lid is sealed and valve is closed.
  3. Set Instant Pot to Pressure Cook/Manual for 4 minutes. Once timer goes off, allow steam to natural release for 14 minutes. If the pin has not dropped after 14 minutes, switch to manual release and let the remaining steam release. Make sure to turn the Instant Pot completely off and do not keep on warm setting (this will overcook the oats).
  4. Stir the steel-cut oats to incorporate any remaining liquid. Mix in 2 additional tbsp almond/peanut butter powder, 1/3 cup almond/coconut milk, and 1 tbsp grass-fed butter. Mixing constantly so it does not clump, sprinkle 2 scoops of Vital Proteins collagen powder into oatmeal – stirring until fully incorporated. Add additional cinnamon and salt to taste.
  5. Top with almond/coconut milk, warm berry compote or any other toppings you desire.
  6. Serve immediately or put into containers for later (allow to cool before refrigerating).
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**Recipe serves 4 people

** Steel-cut oats are a great make-ahead breakfast – you can refrigerate for up to 5 days or freeze for up to 6 months. Simply store in portioned containers and reheat when ready to use.

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Mixed Berry Compote

Paleo, Gluten-Free, Low-Sugar

Mixed Berry Compote

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Ingredients:

Recipe:

  1. Combine all ingredients EXCEPT tapioca starch/arrowroot powder slurry into a saucepan
  2. Turn heat to medium-high and allow ingredients to come to a boil
  3. Turn heat down to low and allow to simmer for about 10 minutes until reduced, stirring occasionally
  4. Use a potato masher to break up fruit to your desired consistency, I like to leave small chunks of fruit.
  5. Mix together 1 tsp tapioca starch/arrowroot powder and 1 tsp water to make a slurry and incorporate into fruit compote, stirring well until combined.
  6. Remove from heat immediately, overcooking actually reverses the effect of the thickening agents in this case.
  7. Allow to cool for a few minutes before serving.
  8. Serve over top steel cut oats, french toast, waffles, or even ice cream!

**Makes enough to fill two 12 ounce mason jars

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Southwestern Black Bean and Corn Salad

Vegetarian, Paleo, Dairy-Free

Southwestern Black Bean and Corn Salad

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Ingredients:

  • 2 cups fresh or frozen sweet corn
  • 4 roma tomatoes, chopped
  • 1 can black beans, drained and rinsed
  • 2 avocados, chopped
  • 1/4 cup green onion, finely sliced
  • 1/3 cup avocado oil
  • 1/2 tsp Himalayan sea salt
  • 1/4 tsp paprika
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp black pepper
  • 1/8 tsp cayenne powder (or to taste, depending on how you like spice)
  • 1/2 tsp chili powder
  • 1/2 tsp cumin
  • 1/4 cup fresh cilantro, finely chopped
  • 2 tbsp fresh lime juice
  • 1 tsp honey
  • 2 tbsp plain Greek yogurt or plain coconut milk yogurt for Paleo and Dairy-Free
  • Optional, additional green onion and cilantro for garnish

Recipe:

  1. Combine corn, black beans, tomatoes, green onions, and avocado in mixing bowl
  2. Blend all spices, lime juice, honey, cilantro, yogurt, and avocado oil together in a blender (I use a Magic Bullet Blender) until well combined
  3. Pour over salad and mix together. Add salt and pepper to taste.
  4. Garnish with additional green onions or cilantro before serving

**Recipe serves 4 people as a side

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Buying Organic

We love to buy organic when we can, but let’s face it, it gets expensive quickly. If you are not yet ready to take the full dive into the world of organic food, this list will get you started with the “must haves” when purchasing organic and the foods that are okay to buy non-organic. The “Clean-15” list refers to foods with lower amount of pesticides and the “Dirty-Dozen” list refers to foods with high about of pesticides on them.

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The Clean 15 Food List

  1. Onion
  2. Avocado
  3. Sweet Corn
  4. Pineapple
  5. Asparagus
  6. Sweet Peas
  7. Kiwi
  8. Cabbage
  9. Eggplant
  10. Papaya
  11. Watermelon
  12. Broccoli
  13. Cauliflower
  14. Cantaloupe
  15. Mushrooms

Source: https://www.ewg.org/foodnews/clean-fifteen.php

The Dirty Dozen Food List

  1. Strawberries
  2. Spinach
  3. Kale
  4. Nectarines
  5. Apples
  6. Grapes
  7. Peaches
  8. Cherries
  9. Pears
  10. Tomatoes
  11. Celery
  12. Potatoes

Source: https://www.ewg.org/foodnews/dirty-dozen.php

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Chocolate Peanut Butter Protein “Milkshake”

High Protein, Dairy-Free

Looking for a high protein shake that tastes like dessert? Look no further! This “milkshake” can be eaten anytime of day, but I especially love it eating it for dessert to meet those late-night cravings while helping me get in all of my protein for the day!

Chocolate Peanut Butter Protein “Milkshake”

This post may contain affiliate links. Please read my disclosure policy.

Ingredients:

  • 1/2 cup unsweetened vanilla almond or coconut milk
  • 1/2 cup filtered water
  • 1/2 frozen banana (I like to cut ripe bananas into chunks and freeze to have on hand)
  • 1 scoop chocolate protein powder (I use Eat the Bear Grass-Fed Whey Protein)
  • 1/4 tsp xanthan gum or 1 tbsp tapioca starch (Thickening agents – I prefer xanthan gum )
  • 2 tbsp PBfit peanut butter powder (Or Barney’s almond butter powder, if you can’t have peanuts)
  • 2 tbsp unsweetened cocoa powder
  • 1/2 tsp vanilla extract
  • 1 tsp honey
  • About 1 cup or 140 grams of ice (I use grams to measure since its more consistent for ice)
  • 1 tbsp Lily’s chocolate chips (Could use regular dark chocolate chips as well)
  • Any other toppings you might enjoy for a little extra treat – some suggestions include coconut whipped cream, nuts, and maybe even a little hot fudge 🙂

Recipe:

  1. Combine almond/coconut milk, filtered water, frozen banana, protein powder, 1 tbsp peanut/almond butter powder, 1 tbsp unsweetened cocoa powder, vanilla extract, honey, tapioca starch/xanthan gum, and ice in a blender pitcher or Nutri-Bullet blender cup.
  2. Blend (I use a Nutri-Bullet Blender) until ice and banana are thoroughly blended and shake is a creamy consistency.
  3. Mix in remaining 1 tbsp peanut butter/almond butter powder and 1 tbsp unsweetened cocoa powder, stirring until combined.
  4. Top with 1 tbsp chocolate chips and any other toppings that you might enjoy for a little extra deliciousness on your dessert 🙂

**Recipe for single serving, fits in a large Nutri-Bullet cup

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