Strawberry Banana Protein Shake

Another day, another protein shake. And yum.

This classic combination is light and fresh. Bag frozen strawberries and banana chunks together as meal prep. This way, you can just dump it in and save a step!

Strawberry Banana Protein Shake

  • 1/2 cup vanilla almond milkIMG_20180802_090224
  • 1/2 cup water
  • 1 cup frozen strawberries
  • 1 banana
  • 1 tablespoon chia seeds
  • 1 serving protein powder

Just blend together and serve. Mmm, so good. What do you think of this flavor? My hubby loves it and I hope you do, too.

Like this recipe? Go HERE to check out my books!

 

Triple Berry Crisp Protein Shake

Are you a breakfast eater? I really try to be but it’s just not my favorite. Actually, I love breakfast food, but I will just have breakfast for dinner if I miss it. HAHA.

So when I do eat breakfast, it’s sometimes leftovers (maybe even dinner LOL) and other times, a protein shake. You never know with me.

But yummmmmm. I cannot get over how delicious this is! The berries combine with oats, cinnamon, and almond milk and it tastes like a cold, liquid berry crisp.

Triple Berry Crisp Protein Shake
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  • 1 cup frozen mixed berries (I like strawberries, raspberries and blueberries)
  • 1 cup vanilla almond milk
  • 1 tablespoon chia seeds
  • 1/2 teaspoon cinnamon powder
  • 1/4 cup gluten-free oats
  • 1 scoop vanilla protein powder

Just blend together and serve. Mmm, so good. How often are you enjoying protein shakes?

Like this recipe? Go HERE to check out my books!

Banana Bread Protein Shake

This shake is a cold, creamy version of the soft and sweet banana bread we all know and love. It’s really easy to make and you probably have everything you need to make it in the kitchen right now. What’s not to love?

Banana Bread Protein ShakeIMG_20180403_095953

  • 1 frozen banana, deskinned and chopped
  • 1 cup vanilla almond milk
  • 1 scoop vanilla protein powder
  • 1 tablespoon chia seeds
  • 1/4 teaspoon cinnamon powder
  • 1/4 teaspoon vanilla
  • 1/4 cup pecan halves

Just blend together in a blender and serve.

Let me know what you think, or what your favorite kinds of protein shakes are!

Like this recipe? Check out my other books=)

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

Blueberry Pie Protein Shake

Whether you like it or not, we should all be eating breakfast. I never liked to, and still don’t, really, but I’ve made a point to eat something by 10am each day. (I took a body test and part of it tested my resting metabolic rate, which came back low. I needed to eat more or at least more often.)

Another thing about breakfast is, I don’t always have or make time to cook it. Isn’t that the truth, I mean how much busier could life get most of the time? So, quick and easy breakfasts are usually my go-to, things like a banana or a Larabar.

Another fast yet healthy option is a protein shake. These are a staple in my house and this kind is my husband’s favorite. He’s always a blueberry fan and the cinnamon and vanilla almond milk combine perfectly for that “pie” taste.

Blueberry Pie Protein Shake2763

  • 1 1/2 cups blueberries, frozen
  • 1 scoop protein powder
  • 1 tablespoon chia seeds
  • 1/2 cup oats
  • 1 cup vanilla almond milk
  • 1/4 teaspoon cinnamon

Mix everything together in a blender and serve.

 

Like this recipe? Check out my other books=)

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

Homemade Western Dressing

If you know me, you know I love soup and salad. You also know I stay away from gluten and I don’t like soy. You know what else I don’t like? Store salad dressings. So, what to do?

Of course, I want to make my own. Like everything else, I figure, why not make a dressing exactly how I love it and also homemade and healthy. (Which is so different from the stuff you buy at the store!)

Also because, as a Midwest girl living on the east coast, with a BFF that lives on the west coast, I can tell you it is very hard to find the delicious, rich western dressing that I grew up loving. But, alas, you don’t have to look for it any longer because now you can make it. It’s so easy, so good and takes only a couple of minutes.

Homemade Western DressingIMG_20180223_084656

  • 2/3 cup organic ketchup
  • 1/4 cup avocado oil
  • 1/3 cup honey
  • 1/2 tsp coconut aminos
  • 1/4 tsp onion powder
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • Pinch pepper

Just mix everything together and chill.

The taste is spot on, and there’s no soy, no high fructose corn syrup and no chemicals! If you like western, this will be your new fave. I hope you love it as much as I do.

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!

 

Get my New Book for Under $1 This Sunday

You want to check out my new book right? Here’s your chance to do it for $.99! Here’s the rest of the details.

This book is filled with easy to make fruit and vegetable sides that taste great. All recipes are Vegan and Paleo, making them also dairy-free. Don’t let these “health” terms steer you away though, you’ve got to try these recipes!

The dishes in this book are easy enough for weekly dinners and so yummy they work great for entertaining, too!

Here are some recipe links for a little peak into the book:

IMG_20170913_202640These baked peaches are so warm and delicious:

https://emmyrokke.com/2017/09/19/baked-peaches-with-walnuts-and-raspberry-sauce/

Rosemary carrots pair great with chicken or at your IMG_20170430_171116 (2)Thanksgiving table:

https://emmyrokke.com/2017/06/21/roasted-rosemary-carrots/

Click on the photo for the link to the book! Remember, it’s only $.99 tomorrow -Sunday- all day! (And anytime after 8pm, $2.99.) You’ll be so glad you grabbed this deal while it lasted!

And as always, thanks for all your support! XOXO

Here’s my other cookbooks, too!

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

Pumpkin Pie-Spiced Pumpkin Seeds

Nick loves pumpkin everything. So, pumpkin everything it is!

Have you ever baked pumpkin pie pumpkins at home before? The effort is well worth it and my blog How to Make Pumpkin at Home for All Your Fall Favorites (Starting with Pumpkin Seeds) will get your pumpkin roasted and your pumpkin seeds toasted.

Now for the grand finally..  Pumpkin Pie-Spiced Pumpkin Seeds! Why don’t we see these more? Try this recipe at home and enjoy these today.

Pumpkin Pie-Spiced Pumpkin SeedsIMG_20171008_102749

  • 1 cup dried pumpkin seeds
  • 1/2 tablespoon coconut sugar (or preference)
  • 1/2 teaspoon pumpkin pie spice
  • 1 tablespoon coconut oil

Line a piece of parchment paper to the bottom of a baking sheet. In a bowl, combine the pumpkin seeds, oil, and seasonings. Add the pumpkin seeds to the lined pan and cook at 300 degrees for about 30 minutes.

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!

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!