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Nutrition By Kristine
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@nutritionbykristine

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healthy freezer breakfast burritos ๐ŸŒฏ one of my fa healthy freezer breakfast burritos ๐ŸŒฏ one of my favorite meal prep hacks is making a big batch of breakfast burritos and freezing half of them for later. it saves so much time and you have easy breakfasts for the whole week! these ones have 32 g of protein and 12 g of fiber each. hereโ€™s whatโ€™s in them: ๐Ÿซ“ whole wheat tortilla ๐Ÿซ˜ mashed black beans ๐Ÿซ‘ sauteed veggies ๐Ÿฅš scrambled egg ๐Ÿฅ“ turkey bacon ๐Ÿง€ aged white cheddar full recipe is up on my website (link in bio) with instructions and how to reheat these bad boys. enjoy!!
PUMPKIN SERIES ๐Ÿ‚ ep. 5: creamy pumpkin protein pas PUMPKIN SERIES ๐Ÿ‚ ep. 5: creamy pumpkin protein pasta ๐Ÿ‚ you can make this creamy pasta with 36 grams of protein and 8 grams of fiber in one-pot and less than 30 minutes. recipe makes 4 servings๐Ÿ‘‡ ๐Ÿ‚ 1 tbsp olive oil ๐Ÿ‚ 1 yellow onion, diced ๐Ÿ‚ 1 tbsp garlic, minced ๐Ÿ‚ 1/2 tsp smoked paprika ๐Ÿ‚ 1/4 tsp salt ๐Ÿ‚ 1 1/2 cup cottage cheese, blended ๐Ÿ‚ 1 cup pumpkin puree ๐Ÿ‚ 1/4 cup tomato paste ๐Ÿ‚ 2 cups bone broth ๐Ÿ‚ 8 oz protein pasta ๐Ÿ‚ 3 cups spinach, chopped ๐Ÿ‚ 2 oz parmesan cheese, grated heat olive oil in a large pot over medium heat. add onion and sautee for 2-3 minutes until translucent. add garlic and seasonings and sautee for 1-2 more minutes. add pumpkin puree, blended cottage cheese, and tomato paste and stir to combine. cover and cook until boiling (about 5 minutes). once boiling, add pasta and stir to prevent the pasta from sticking together. cover and cook for 6 minutes (or 2 minutes less than stated on the pasta box). add spinach, mix well, and cook for another 2 minutes. add parmesan cheese and mix well. once pasta is done, remove from heat immediately to prevent pasta from overcooking.
custard oats with cinnamon apples ๐ŸŽ if youโ€™ve nev custard oats with cinnamon apples ๐ŸŽ if youโ€™ve never heard of custard oatmeal before, this is your sign to try it out!! you add an egg to the oats near the end of cooking, which makes the oats super rich and creamy, while also adding extra protein and nutrients. hereโ€™s how to make it๐Ÿ‘‡ ๐ŸŽ 1/2 cup rolled oats ๐ŸŽ 1 cup milk (any kind works) ๐ŸŽ 1 tsp vanilla ๐ŸŽ pinch salt ๐ŸŽ 2 tbsp vanilla protein (optional) ๐ŸŽ 1 egg ๐ŸŽ 1 apple, chopped ๐ŸŽ 1 tsp butter ๐ŸŽ 1/2 tbsp maple syrup ๐ŸŽ 1/2 tsp cinnamon add oats, milk, vanilla and salt to a pot over medium heat and cover and cook for about 5 min. meanwhile, cook the apples in a pan over medium low heat with butter, maple syrup, and cinnamon for about 5 min while stirring, until apples are soft and slightly browned. after the oats are soft, turn the heat to low. stir in protein powder if using. you may need to add an extra splash of milk here if the oats get super thick or start to stick to the bottom of the pot. crack the egg directly into the oats and stir quickly to combine thoroughly. cook another 1-2 min while stirring, then serve in a bowl with the apples on top. i like to add an extra splash of milk here. enjoy!!
protein and fiber packed fall dinner ideas ๐Ÿ‚ thes protein and fiber packed fall dinner ideas ๐Ÿ‚ these 10 fall dinner ideas are all packed with protein and fiber and are easy enough to make on busy weeknights! all the recipes are on my website - click the link in my bio and scroll down to articles! ๐Ÿ‚
spiced apple cider margarita ๐ŸŽ one of my favorite spiced apple cider margarita ๐ŸŽ one of my favorite fall drinks to make this time of year! ๐ŸŽ 2 oz tequila ๐ŸŽ 1/2 oz orange liqueur ๐ŸŽ 3/4 oz fresh lime juice ๐ŸŽ 2 oz spiced apple cider shake with ice until super cold, pour over ice, garnish with an apple slice or cinnamon stick, and enjoy!!
PUMPKIN SERIES ๐Ÿ‚ ep. 4: pumpkin spice protein bite PUMPKIN SERIES ๐Ÿ‚ ep. 4: pumpkin spice protein bites ๐Ÿ‚ ๐Ÿ‚ 1/4ย cupย pumpkin puree ๐Ÿ‚ 1/4ย cupย almond butter ๐Ÿ‚ 1ย tspย vanilla extract ๐Ÿ‚ 2ย tbspย brown sugar ๐Ÿ‚ 1ย tspย pumpkin pie spice ๐Ÿ‚ 1/2ย cupย plant-based vanilla protein powder (do not sub whey) ๐Ÿ‚ 1/4ย cupย almond flour ๐Ÿ‚ 2ย tbspย white chocolate chips ๐Ÿ‚ 1/2ย tspย coconut oil in a medium bowl, mix together pumpkin, almond butter, vanilla extract, brown sugar, and pumpkin pie spice. add protein powder and mix well. add almond flour and mix again. it will be thick (easier to mix with your hands at this point). roll the dough into 10 balls and place on a plate or small baking sheet lined with parchment paper. melt white chocolate and coconut oil in a small bowl in the microwave (typically takes 45-60 seconds) and stir. drizzle white chocolate over the protein bites and place in the freezer for 5 minutes to harden. enjoy!
high protein butternut squash soup ๐Ÿ‚ this one is high protein butternut squash soup ๐Ÿ‚ this one is so perfect for fall and has some sneaky extra protein and fiber!! recipe๐Ÿ‘‡ ๐Ÿ‚ 6 cups butternut squash, cubed (about 1 large butternut squash) ๐Ÿ‚ 1/2 yellow onion, sliced ๐Ÿ‚ 1 head garlic ๐Ÿ‚ 1 tbsp olive oil ๐Ÿ‚ 1/2 tsp salt ๐Ÿ‚ 1/2 tsp pepper ๐Ÿ‚ 1/2 tsp smoked paprika ๐Ÿ‚ 1 can cannellini beans ๐Ÿ‚ 1 cup cottage cheese ๐Ÿ‚ 4 cups chicken bone broth pre-heat oven to 400F and line a large baking sheet with parchment paper or foil. chop butternut squash into 1โ€ cubes and spread evenly on baking sheet. add sliced onion to baking sheet. drizzle squash and onions with olive oil, then season with salt, pepper, and smoked paprika. trim the top of the bulb of garlic so the cloves are exposed, drizzle with a little olive oil, and wrap in foil. place on the baking sheet. roast for 35-45 minutes until squash is easily pierced with a fork and onions are slightly browned. let cool for about 10 minutes. add roasted squash and onion to a blender. squeeze the roasted garlic out of the skin into the blender. add cannelloni beans, cottage cheese, and bone broth to blender. blend for 2-3 minutes until very smooth. taste and season with additional salt and pepper if desired.

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