healthy recipe

Chocolate Chia Seed Protein Power Balls

By | Health, Healthy Snacks, Moms, Mothers, Nutrition, Recipes, Uncategorized

Erica Jones is a health food enthusiast, natural beauty guru and contributor to Fit Moms for Life.

Every morning is a busy morning in my house—especially on days when I’m getting my son ready for school. When you’re health conscious, you want to make sure that you’re fueling yourself with nutrient dense foods throughout the day. Most mornings I make myself a protein packed smoothie because I can easily load in fresh, raw greens and lots of other healthy and delicious ingredients.

On days when I don’t have time to even throw some things in a blender for a smoothie, these Chocolate Protein Power Balls save the day. They can easily be made the night before. It probably takes 15 minutes (max) and then I can grab a few on the go either to get the day going or to enjoy as a healthy snack.

This recipe was given to me by my husband. He was out of town and being completely committed to fitness, he always makes sure to find a gym and work out. One of the trainers in the gym he was visiting gave him this recipe. I’ve modified it a little bit to suit my personal tastes.

What I love about this recipe is that it’s pretty flexible. If you don’t like chocolate (but who doesn’t like chocolate? :-)) you could easily substitute a different flavored protein powder and omit the cocoa powder and perhaps add a bit more almond flour and nut butter. Either way, it’s an easy go-to recipe for eating healthy on the go!



  •  1 cup of almond flour
  • 1 scoop of chocolate protein powder of your choice (Garden of Life and Vega are both great brands)
  • 1/4 cup cocoa powder
  • 1/2 cup of nut butter (I used raw coconut butter; sunflower seed butter, almond butter, cashew butter and peanut butter are other options as well)
  • 1 tbsp. coconut oil
  • 2 tbsp. maple syrup
  • 3 to 4 tbsp. chia seeds


  1. Pulse all ingredients except the chia seeds in a food processor until smooth. It will probably be a bit crumbly. Transfer the mixture to a bowl.
  2. Using clean hands, form the mixture into balls that are about 1-inch in diameter rolling the “dough” between your palms.
  3. Place the chia seeds in a small bowl and roll each ball into the chia seeds. You’ll have to press firmly to get them to stick. This recipe makes about 16, 1-inch diameter protein balls. Hope you love it!

To learn more about Erica and get more recipes and natural beautytips, visit www.truebeautyyou.com or follow her on Facebook at TrueBeautyYou.

Buttery Lemon Garlic Pork

By | Nutrition, Uncategorized

Hi this  is Melissa one of the bloggers.  I came up with a tasty recipe tonight I though I would share with everyone.  If you try it let me know how it turns out.  It was a hit in our house!

Buttery Lemon Garlic Pork


  • pork loin (about 1pound)
  • 2 Tbs. coconut oil
  • 1/2 cup white wine
  • 1 tsp. minced garlic
  • 1/2 cup chicken broth
  • 2 Tbs. fresh lemon juice
  • 2 Tbs. butter
  • 1 Tbs. non-hydrolyzed gelatin
  • salt, pepper and parsley to taste


  1. Slice pork loin into 1/2″ thick medallions and sprinkle with salt and pepper.
  2. Melt coconut oil in a large skillet over medium-high heat, add medallions and brown for 2 minutes on each side.
  3. Reduce heat to medium.  Add wine and garlic and cook, turning medallions twice, until almost all the liquid is gone.  3 minutes.
  4. Add broth, turn heat to low and cover, cooking until medallions are done. 10 to 15 minutes.
  5. Transfer medallions to platter and keep warm.  Add lemon juice, butter, and parsley to skillet, stirring and scraping bottom of pan.  Cook until reduced by 1/4.  5 minutes.
  6. Whisk in gelatin to thicken slightly.  Spoon sauce over pork and serve.

Serves 4.


  1. Use a flavorful butter like Kerry Gold or Organic Valley Pastured Butter.
  2. Squeeze several lemons at one time and freeze juice in ice cube trays.  Each cube is approximately 1 tablespoon.
  3. Get your pastured pork from Jordandal Farms.

Crock Pot- helping to make 2011 healthy!

By | Nutrition, Uncategorized

As a busy mom, I can tell you that the Crock Pot (A.K.A. Slow-cooker) is my most prized cooking tool for healthy meals. I am new to Dustin’s blog and thought that I should start out by sharing an easy recipe that is perfect for this frigid weather. You can do the chopping and prep the night before, stick it in the fridge and throw it in the crockpot in the morning.  It’s a hit, even with my husband who likes “filling” meals:
Chicken and Sweet Potato Stew (adapted from “Eating Well”, Feb/March 2006)
6-8 chicken tenderloins, defrosted*
2 pounds sweet potatoes, sliced into spears, skin on
1/2 pound button mushrooms, sliced
1 cup baby carrots, green beans, or any other veggie on hand
2 small red onions, quartered
4 cloves garlic, peeled
1 cup dry white wine
1/2 tsp dried rosemary
1 tsp salt
1/2 tsp pepper
3 tbs. balsamic vinegar (the really thick, good stuff)

Place all ingredients in slow cooker with 2 tbs. olive oil in bottom; stir to combine. Cook on low until the potatoes are tender about 6 hours. This recipe is a balanced mix of protein, carbs, fiber and fat, plus low in salt.  *for vegetarian option, exchange chicken for beans and/or quinoa.  I also do a lot of veggie turkey chili in the winter in the crock pot.