This recipe comes by way of registered dietitian Molly Linek’s, student intern, Lily Mohseni.

Ingredients: ​*portions are very adjustable and can be fixed to your desired taste* Combine all ingredients into mixing bowl

➢ 1 cup of oats

➢ 1 cup of crushed walnuts

➢ 2⁄3 cup of shredded coconut

➢ 1⁄2 cup of chocolate chips

➢ 1/2 -1 cup of peanut butter (depends on how well your ingredients stick) ➢ 1 tbsp of chia seeds

➢ 1 tbsp of hemp seeds

➢ 1 tsp of vanilla extract

➢ 2⁄3 cup of honey

After creating a thick consistency, begin rolling the ‘dough’ into a ball (about the size of a golf ball) or fill about 1⁄2 of an ice cream scooper then place into the fridge!

Great as a quick breakfast, snack, or dessert!! Enjoy!

Recipe provided by Molly Linek, RD

Only 4 ingredients!

10 grams of Protein and 2 net carbs!  Takes less than 5 minutes!

Total Time 5 minutes

Servings 5 protein bars

Ingredients

● 1/2 cup nut butter of choice (peanut butter)

● 3 tbsp protein powder (chocolate flavored)

● 1/4 tsp salt

● 1 1/2 tbsp monk fruit sweetener

● optional 4 oz ( sugar free chocolate chips) or regular chocolate chips

● optional add-ins of choice, such as chia seeds or hemp hearts

Instructions

1. Stir everything together except chocolate  to form a dough. Shape into bars with your hands. If desired, dip in melted chocolate (I usually stir 2 tsp oil into the melted chocolate for a smoother sauce, but it’s not required). Chill to set.

2. Wrap in wax paper and plastic wrap for ease of a “grab and go” bar

Only 4 ingredients!

10 grams of Protein and 2 net carbs!  Takes less than 5 minutes!

Total Time 5 minutes

Servings 5 protein bars

Ingredients

● 1/2 cup nut butter of choice (peanut butter)

● 3 tbsp protein powder (chocolate flavored)

● 1/4 tsp salt

● 1 1/2 tbsp monk fruit sweetener

● optional 4 oz ( sugar free chocolate chips) or regular chocolate chips

● optional add-ins of choice, such as chia seeds or hemp hearts

Instructions

1. Stir everything together except chocolate  to form a dough. Shape into bars with your hands. If desired, dip in melted chocolate (I usually stir 2 tsp oil into the melted chocolate for a smoother sauce, but it’s not required). Chill to set.

2. Wrap in wax paper and plastic wrap for ease of a “grab and go” bar

Recipe provided by Molly Linek, RD

Nutrition: Walking around in a mask wondering if you will ever have control over what is happening in your world?  You’re Not alone.  Start with small attainable everyday opportunities.   What can I do NOW that gives my family the best to improve their immune system, stay healthy and live!  Start with FOOD!  We all have to eat and what we choose is even more important than ever.  We already know that vegetables are packed full of vitamins and minerals but what we may miss is the phytochemicals, or plant chemicals, that have the power to neutralize assaults on our cells all the time!  What do we have to do? EAT THEM! Seems simple but it is not always that easy.  So one way to get in more veggies daily is to pair them with a tasty dip that also protects and sustains our bodies!

RED PEPPER HUMMUS

Ingredients

1/3 cup chopped roasted red peppers

1, 15 ounce can chickpeas, drained and rinsed

2 tablespoons extra virgin olive oil

1 tablespoon tahini

1 teaspoon paprika

1 teaspoon lemon juice

1/2 teaspoon kosher salt

Instructions

In a food processor, add all of the ingredients for the hummus and blend until smooth

Garnish with pomegranate seeds, olive oil, and sea salt (basil is optional)

Cut fresh veggies into wedges for easy dipping.  

Enjoy!! 😉

Like|Comment|Share

Recipe provided by Registered Dietitian, Molly Linek:

Seriously so EASY!!!!!! You wont believe it tastes so good!

Total Time:  5 minutes

Yield:  9 – 12 bars

Ingredients

● 1/2 cup peanut butter (or any nut butter)

● 1/2 cup pure maple syrup, honey, or agave

● 1/4 cup butter or coconut oil
● 1/2 tsp pure vanilla extract

● 1/4 tsp salt

● 2 cups quick oats 

● 1/4 cup cocoa powder

Instructions:
● Line an 8-inch square pan with parchment or wax. Set aside. 

● Stir together the first three ingredients.

 ● Gently heat until the oil is melted and peanut butter is easily stir-able. 

● Whisk in the vanilla extract and salt, stirring until completely smooth. 

● Stir in the quick oats and cocoa powder until evenly coated.

 ● Smooth into the prepared pan, and press down with a spoon as hard as you can. Really pack it in.

 ● Freeze until firm enough to cut. Leftovers can stay out a few hours, but I like to keep them in the freezer for optimum freshness, where they last a few weeks.

Here is another nutritious and delicious recipe that comes with a sweet tooth.

Raise your hand if you have a sweet tooth from time to time 🙋‍♀️

Registered Dietitian, Molly Linek, shares how you can satisfy your sweet tooth by making your own protein bar and not feeling bad about it!

Check out there details below!

Craving something sweet and still honor your body with something healthy?    Here’s your NEXT GO-TO chocolate snack hack!   Only takes 5 minutes to make!  Next, portion into individual snack bags then FREEZE.  They last up to 6 months

4 Ingredient Protein Bar

Yield: 10 – 16 protein bars

Ingredients

● 1 1/2 cup peanut butter, or allergy-friendly sub

● 3/4 cup unsweetened protein powder of choice (90g)

● 1/4 cup pure maple syrup, honey, or agave -(sugar free: use monk Fruit)

● 1/2 tsp salt

● 4 oz melted chocolate chips, optional (can be stirred into batter – quicker)

Instructions

Stir all ingredients except optional chips to form a dough. Either shape into bars with your hands or smooth into a lined 8×8 pan, refrigerate until chilled, then cut into bars.

For the optional chocolate coating, spread the melted chocolate over the pan before chilling. (I usually stir 2 tsp oil into the melted chocolate for a smoother sauce, but it’s not required.) Or you can dip the bars into the chocolate sauce individually and then chill to set.

Recipe adapted from Chocolate Covered Katie

Recipe shared by none other than my friend Molly Linek!
When Molly shares this recipe with me I was excited because just about 2 weeks ago I called my mom and asked if their was anything she wanted for me to get from the store from her.
Her response! Anything coconut 🥥 I figured that was going to be a hard one to come by knowing that I hardly ever see any coconut Ice cream products. Luckily I did And my mama enjoyed it.

This recipe reveals a healthier way to whip up some coconut ice cream I think my mama will appreciate.

So here’s to you Mom and all other coconut lovers out there!

Coconut Ice Cream
Ingredients
● 11/2 cupcannedcoconutmilk
● 1/2cupadditionalcoconutmilkORmilkofchoice
● 1/4cupsweetenerofchoice,suchasmunkfruit
● 1/8tspsalt
● 11/2tsppurevanillaextract
● optionalingredients-Addedunsweetenedcoconutflakestothe
recipe
Instructions
*Be sure to use full-fat canned coconut milk, not lite or coconut milk beverage.

1. Stir all ingredients together in a blender until it is smooth.
2. Freeze the mixture in ice cube trays, then blend the frozen ice
   cubes in a high-speed blender such as a Vitamix.
3. Either eat the ice cream straight from the machine or freeze a few
   hours for a firmer texture. While homemade ice cream is best the day it is made, you can technically keep it frozen for up to a few weeks and thaw before eating

I love me a brownie every once and a while!! Who knew a brownie nutritiously and deliciously made could be a go to before or after a workout? Friend and registered Dietitian, Molly, shares her Snack hack!

Created by: Molly Linek, MPH, RD

Need a change of flavor from the post workout smoothies?   Then this is for you!  We know our body requires some protein, fiber and healthy fats to refuel properly.  So try this “go-to” after a long chilly morning run or an evening ride.  It fills you up, refuels the body and satisfies sweet cravings.

If you really want to indulge, throw a handful of chocolate chips in and mix while it’s still hot and watch the chocolate melt as you stir. YUM

SNACK HACK:

● Mix all the dry ingredients together ahead of time into resealable lunch bags.  

● Make 3-4 individual serving bags to save time.

● Write on the outside of the bag the remaining  wet ingredients using a permanent marker.  This is so much easier so anyone can pop a brownie mix in at any time without fumbling for instructions.  

● Then when it’s time to eat, combine, microwave and ENJOY!

Dry Ingredients:

1 heaping tablespoon protein powder

2 tbsp unsweetened cocoa powder

3 tbsp oat flour (for fiber)

2 tbsp monk fruit sweetener or sugar, or sub erythritol if desired

1/4 tsp baking powder

1/8 tsp salt

Wet Ingredients:

1 ½  tbsp  nut butter OR coconut oil

½ cup  milk of choice

1/2 tsp pure vanilla extract

Spray the inside of a mug with nonstick spray, add dry ingredients to the mug and add wet ingredients.  Stir until combined.

Place in the microwave for 1 minute on high heat.  Stir and place back in for 12 sec.  Enjoy!

I love me some peanut butter and apples 🍎… especially with cinnamon!! Good combination source of protein and fiber. 

cinnamon in itself is one of THE BEST antioxidants you can have in your kitchen.

my friend Molly came through ONCE AGAIN sharing her nutritious and delicious snacks. (this was taken over a month ago, I just saved this)😉

The video below is a YouTube video Molly suggested and shared with me as a guide to make your best homemade peanut butter as she advised, as easy as this snack is to make its best to follow directions so not to waste good.

Molly purchased fresh ground Peanuts from Fresh Thyme. – It was only $2/pound.

Here is the video I took of when she stopped by to share her homemade PB with cinnamon apples.

Sooo good