Cherry Pie Protein Shake

Working out and staying healthy are super important to me. I love protein shakes and they’re a great addition to a healthy diet.

This Cherry Pie Shake has such a great flavor and I enjoy it every single time. Enjoy!

Cherry Pie Protein ShakeIMG_20171009_161754

  • 1/2 cup vanilla almond milk
  • 1 cup frozen cherries
  • 1 scoop protein powder
  • 1/2 cup oats (not instant)
  • 1 tablespoon chia seeds
  • 1/4 teaspoon cinnamon

Combine everything in a blender and serve.

Like this recipe? Check out my other books, and watch for more to come!

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Chinese Food: Homemade Teriyaki Shrimps

I love Chinese food. My favorite restaurant is one from back home in WI. When I’m home, I want to eat there.

Moy’s Restaurant of Elkhorn, WI, serves crispy egg rolls with surprise ingredient, peanut butter. And their house rice is exactly what you want in a fried rice and filled with shrimps, chicken, and pork. **My mouth is watering.**

My homemade Chinese makes it into our weekly menu all the time. This recipe is delicious and easy. Enjoy with fresh vegetables or a salad and dinner is ready!

Homemade Teriyaki Shrimps

  • 10 ounces prepared and thawed shrimpsIMG_20171007_193518 (1)
  • 1/4 cup coconut aminos
  • 1/4 cup honey
  • 1/4 cup OJ
  • 1 tablespoon garlic powder
  • 1 teaspoon ginger powder
  • 1 tablespoon coconut oil
  • pinch of red pepper flakes
  • salt and pepper (for shrimps)
  • sesame seeds (optional)

In a skillet, add the oil and heat for two minutes. Add the shrimps and sprinkle salt and pepper over top. Cook the shrimps until cooked through, about 3 minutes per side. Remove from the pan and set aside.

In a separate bowl, mix the ingredients and add to the hot pan. Cook about 5 minutes or until the sauce begins to thicken a bit, and add the shrimps back to the pan in the last minute of cooking. Serve with sesame seeds sprinkled over top. Yum.

Like this recipe? Check out my other books, and watch for more to come!

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My Next Book is a Paleo/Vegan Mashup, and You’re Going to Love it

Paleo and Vegan are very different diets. But the truth of it is that there is a common space that very much so applies to vegans, and to people who eat paleo.

IMG_20170921_181653

In fact, if you take the Paleo diet, subtract the animal products, including honey, then you have a Vegan diet. Paleo includes lean meats, red meats, bacon, seafood, and eggs. It otherwise includes fruits, vegetables, seeds, nuts, and oils, and foods made from them.

A vegan diet includes anything and everything that isn’t derived from an animal. This includes soy. I don’t do soy.

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So, this book is the perfect combination of animal, and plant and without “processed” ingredients and, of course, no soy.

My favorite part about Vegan is it includes all produce, because Paleo excludes some. And my favorite part about Paleo is that it also includes (some) animal products and honey, which are no-nos for the Vegan diet. fruit-and-veg_1050x600

This book is full of fruit and vegetable sides, all of which are paleo AND vegan. Well, with one exception. I use honey. And I prefer honey to vegan alternatives.

If you are strict vegan, you can use coconut sugar in place of the honey, to make it a truly vegan AND paleo choice. (Otherwise vegans eat cane sugar, other sugars, sweeteners, and things like agave.)

Enjoy these recipe links below for a sneak peak into the book:

https://emmyrokke.com/2017/07/05/roasted-pepper-brussels-sprouts/

https://emmyrokke.com/2017/07/28/almond-butter-ants-on-a-log/

https://emmyrokke.com/2017/06/05/honey-sweetened-skillet-pineapple/

Watch for this books release and thanks for your continued support! XOXO

Like these recipes? Check out my other books, and watch for more to come!

Want a paperback copy? Reply in the comments and I’ll send you one!

Baked Peaches with Walnuts and Raspberry Sauce

Believe it or not, cooking and working on my books on the road is much easier than you may think. Without “my” kitchen, and “my” typical surroundings, I have to make new things, and create from whatever is available to me.

This sparks so many new ideas, and I love what I’ve come up with so far. One of my favorites from my most recent travels, read: when we fled FL to escape Irma, were these baked peaches. I had extra walnuts from dinner the night before, and I have a love for fresh peaches. Plus my MIL LOVES peaches and she’s amazing (in general, and to me as well,) so I’m always thinking of delicious, healthy recipes for her.

These are quick, easy, and so tasty! Plus, they feel, and taste like Fall, so all in all, they’re pretty much perfect. Oh and, they work for any meal including dessert, topping oatmeal, or even as a fresh, and yummy snack.IMG_20170913_202640

Baked Peaches with Walnuts and Raspberry Sauce

  • 2 peaches, cut in half and cored
  • 6 walnuts, broken up
  • 1 tablespoon coconut sugar (or vegan preference)
  • 8 oz of raspberries
  • ½ lemon, juiced

Place the peaches in an oven-safe dish, sprinkle the walnut pieces and the coconut sugar on top. Bake for 20 minutes at 400 degrees. While they’re in the oven, use a small stove top pan for the raspberries and lemon juice. Smash the berries and cook on medium-low for about 10 minutes. Set aside.

When the peaches come out, spoon the raspberry sauce on top, and enjoy!

Like this recipe? Check out my other books, and watch for more to come!

Want a paperback copy? Reply in the comments and I’ll send you one!

 

 

How To In the Kitchen: Roasted Garlic

Roasted garlic is such a staple in my household, and I always need it on hand. I love to make big batches of it, and then freeze in small batches. Here’s how.

Remember, my batch is huge, so I will give you a nightly recipe, too.

Roasted Garlic (Bulk):

IMG_20170719_113924
Ends and discarded cloves in the bowl (left,) and ready for the oven in the pan (right.)
  • 3 lbs garlic, deskinned and, ends cut off
  • 1/2 cup oil ( I used avocado)
  • large pinch of salt and pepper

Add garlic, oil, and salt and pepper to a glass baking pan, cover, and bake about an hour at 350°. It’s done when you can easily insert a fork into it, and it’s beginning to turn golden brown.

Roasted Garlic:

  • 5-10 cloves garlic, deskinned, and ends cut off
  • drizzle of oil ( I used avocado)
  • dash of salt and pepper

Add garlic, oil, salt and pepper to a small oven safe dish, and cover. Cook at 350° for about 45 or until you can easily insert a fork into it, and it’s beginning to turn golden brown.

Storage:

There’s a few ways you can do this. Choose whichever works best, depending on your usage.

-store in freezer containers, preferred size

-store in freezer bags, preferred size

-freeze into ice cube trays, individually, and then pop them out (of the trays) and into freezer bags, for a portioned amount whenever you need it

The prep, roasting, and storage for this is so worth it. I use inordinate amounts of garlic while cooking, and it still lasts me months! Leave any questions in the comments. Happy Cooking!

Like this recipe? Check out my other books, and watch for more to come!

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Italian Beef on Potato Sliders

The first time I tried this recipe, it turned out great! And as a slow cooker meat, just add the ingredients and it cooks itself!

For a twist, make sliced potato “sliders!” Add a couple tablespoons of the meat on top of lengthwise sliced, baked potatoes, and you’ve got a new take on Italian Beefs.

Crock Pot Italian Beef

  • 1 1/2 pound chuck roastIMG_20170417_201035
  • 1 cup beef stock
  • 1 onion, sliced
  • 1/2 green pepper, sliced
  • 1 tablespoon honey
  • 1 tablespoon garlic powder
  • 1 tablespoon parsley
  • 2 tablespoons oregano
  • 1 teaspoon pepper
  • 1 teaspoon basil
  • 1/2 teaspoon celery salt
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon cayenne pepper
  • 1 bay leaf

Place the roast and vegetables into the bottom of a crock pot. Add the rest of the ingredients and cook for 8 hours on low or 4 hours on high. Remove the bay leaf and shred.

Potato Slices

  • 2-3 russet potatoes, depending on the size
  • 2-3 tablespoons olive oil
  • 1 tablespoon pepper
  • 1 tablespoon salt

Cut length wise and thin and place onto a cookie sheet.  Add the olive oil, salt, and pepper and coat them well.  Space the slices equal distance apart into the pan and bake at 425 degrees for about 20 minutes and make sure flip halfway through. Set aside.

Italian Beef on Potato Sliders

Take your potato slices and top them with 2 tablespoons of meat mixture and enjoy!

Like this recipe? Check out my other books, and watch for more to come!

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Book Number Two Equals More Recipes For You!

Here it is, my second book!

Everything’s Better With Soup and Salad is so perfect for this Spring season. I have always loved soup and salad for meals and this collection is too good.

It’s also gluten free, full of vegetables, and full of flavor. Everyone needs more vegetables in their lives and these recipes are so good, you’ll forget how healthy they are.

Everything’s Better with Soup and Salad is FREE to readers all day tomorrow, April 14th, 15th and 16th, 2017. Here’s the link:

Thanks for supporting my site. Enjoy these favorites from the book below and check out my the free promo in the coming days!

Chopped French Onion Soupimg_20161202_184156

  • 4 tablespoons butter
  • 1 tablespoon olive oil
  • 4 small onions, chopped
  • 8 cloves roasted garlic
  • 30-40 oz beef stock
  • 2 teaspoons thyme
  • 2 tablespoons Dry Sherry

In a medium to large stock pot, add butter, olive oil and chopped onions to the pan on medium high heat. You want to caramelize them, so stir often and heat until they began to turn brown or about 20 minutes. Add the roasted garlic, 30-40 ounces of beef stock, the thyme and sherry. Cook an additional 20 minutes on medium.

For restaurant style soup, break up pieces of bread onto the top of the soup along with 2 tablespoons of Italian cheeses (Parmesan, Asiago, Fontina, Romano) and broil on high until the cheese begins to brown and is bubbling. Enjoy!

 

Buffalo Chicken Saladbuff chick

  • 1 cup salad, chopped
  • 1 carrot, peeled and chopped
  • ½ cucumber, chopped
  • 1 hardboiled egg, quartered
  • 1 cup chicken, cooked and sliced
  • ½ cup onion, chopped, cooked, and cooled

Enjoy with Garlic Blue Cheese Dressing

For buffalo chicken, cook the chicken in this sauce:

  • 1 tablespoon cayenne pepper
  • 1 teaspoon oregano
  • 1 teaspoon cumin powder
  • 1 teaspoon chili pepper
  • 1 tablespoon apple cider vinegar
  • 5 tablespoons water

Do you love these recipes? Here are my other books, too!

Want a paperback copy? Reply in the comments and I’ll send you one!

Cinnamon Applesauce

Growing up, we had an apple tree and a pear tree. We also had a vegetable garden that I could only ever dream of (so far:) My mom made almost everything from scratch and her pear sauce is the best. Sweet and lightly spiced, it’s always one of my favorites.

I love a homemade applesauce too and this recipe couldn’t be more delicious or easy. Just chop the apples, add the ingredients, and it practically makes itself! Warm or cold, try this applesauce for a delicious treat.

Cinnamon ApplesauceIMG_20170406_150128 (1)

  • 6 organic red delicious apples, cored and chopped
  • 3 tablespoons honey (or vegan preference)
  • 1 lemon, juiced
  • 1/4 cup water
  • 1 teaspoon cinnamon
  • 1/8 teaspoon allspice

Add the ingredients to a medium sized sauce pan on medium heat. Cook for about 30 minutes, stirring occasionally. For a smoother texture, blend the mixture. Serve warm or cold and enjoy!

Tip: I blend 1/2 the mixture and add it to the rest for a chunkier applesauce=)

Like this recipe? Check out my other books, and watch for more to come!

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Cauliflower Chicken Fried “Rice”

The more vegetables I can get into my daily diet, the better! I love them so for me it’s easy to add onions and peppers to a main dish or make a veggie side to get in lots of goodness throughout the day.

I also love Chinese food. The thing is,  if you mix meat and veggies and add some toasted sesame oil, you just made yourself some Chinese food.

Homemade, veggie-filled, and yet so delicious, you have to try this recipe! Use pre-riced cauliflower and a frozen vegetable of choice to help cut your prep time, you’ll love it!

Cauliflower Chicken Fried “Rice”

  • 2 chicken thighs, chopped
  • 2 cups cauliflower, riced
  • 1 cup frozen vegetables (peppers, carrots, peas (omit peas to keep Paleo)
  • 1 onion, chopped
  • 3 garlic cloves, diced
  • 2 eggs (scrambled)
  • 1 tablespoon olive oil
  • 2 tablespoons coconut aminos (soy sauce)
  • 1 tablespoon toasted sesame oil

In a wok or large deep sauce pan, set the heat to medium and add the olive oil and onion. Cook for about 5 minutes.

Push onion to the outside of the pan and cook the chicken until white and cooked through. Push the chicken to the sides of the pan and add the two eggs into the middle and cook.

Add the garlic, cauliflower, vegetables, coconut aminos, and toasted sesame oil to the pan and let cook about 10 minutes until everything is warmed. Sprinkle salt and pepper and serve. Enjoy!

Like this recipe? Check out my other books, and watch for more to come!

Want a paperback copy? Reply in the comments and I’ll send you one!

Lemon Coconut Oatmeal Bars

As a current southern FL resident, I find myself wanting light tart desserts more and more. The summer heat calls for cool, crisp citrus flavors and this dessert is it!

Lemon is such a “bright” flavor to me! It’s unique taste awakens your senses and refreshes your whole mouth. The crust is mainly oatmeal and banana, making this treat fresh yet wholesome.

Lemon Coconut Oatmeal Bars

Crust

  • 2 bananas (ripe)
  • 1 1/2 cups old fashioned oats
  • 1 scoop vanilla plant-based protein powder
  • 1 cup coconut flakes
  • 1/2 cup honey (or Vegan preference)

Add the bananas to a medium sized mixing bowl and mash them. Stir in the oats, protein powder, coconut flakes, and honey and mix until incorporated.

Press the mixture evenly into a 9×9 (coconut oil) greased pan and bake at 350 degrees for 20 minutes. Remove from the oven and set to the side.

Filling

  • 6 eggs
  • 1 cup lemon juice
  • 1/2 cup honey (or Vegan preference)
  • 1/2 cup coconut oil
  • dash of salt

Whisk the eggs in a bowl. Add the whisked eggs, lemon juice and honey to a medium sized sauce pan on medium heat. Begin to pour in the coconut oil and whisk, CONTINUOUSLY, until the mixture begins to thicken. Watch this mixture, it thickens fast and you should take it off the stove about a minute after it begins to thicken.

Add the filling on top of the crust base and let cool for about an hour. Eat these bars warm or chilled overnight (after letting cool for the initial hour) and enjoy!

Like this recipe? Check out my other books, and watch for more to come!

Want a paperback copy? Reply in the comments and I’ll send you one!