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Blueberry Protein Muffins

Healthy Breakfast
blueberry muffin
•1 1/3 cup oat flour
•3 scoops vanilla protein powder
•1 1/4 tsp baking powder
•1/2 tsp baking soda
•1/4 tsp salt
•1/4 tsp pure Stevia extract (or 1/4 cup Truvia/Stevia in the Raw)
•2 egg whites
•1 1/4 cup unsweetened apple sauce
•1 tsp vnilla extract
•1/4 cup blueberries
•1/4 cup unsweetened Almond Milk


– Preheat oven to 350
– In a larger bowl, add dry ingredients; oat flour, protein powder, baking powder, baking soda, and salt. Mix until combined
– In a smaller bowl, add wet ingredients; egg whites, apple sauce, almond milk, vanilla and stevia. Mix until well combined
– Pour wet ingredients into dry and mix to well combined
– Add blueberries and mix
– Pour into a greased 12 cup muffin pan, top each muffin with a couple more blueberries.
– Bake for 20 minutes or until a tooth pick comes out clean

Tips & Bonus Information

Nutrition Facts per muffin: Cals: 119, Fat: 3g, Carbs, 16g, Fiber: 3g, Sugar: 3g, Protein: 8g
Yield: 12 muffins
Preparation Time: 5 mins
Cooking Time: 20 mins

Cherry Tomato Avacado Salad

Cherry Tomato Avocado Salad

4 cups avocados, diced medium
2 cups grape tomatoes or 2 cups cherry tomatoes
2 cups cucumbers, peeled and diced medium
1 cup red onion, diced small
4 tablespoons fresh cilantro, chopped
2 teaspoons fresh garlic, minced
2 tablespoons lime juice
1/4 cup olive oil
fresh black pepper
add lettuce, as desired

Gently toss ingredients together and serve on a bed of fresh Bibb lettuce.

Miso Chicken

Healthy Chicken Recipe
Serves 4

155 calories per serving, 3.7 g fat (0.6 saturated), 1.9 g carbs, 0.3 g fiber, 27 g protein


4 boneless, skinless chicken breasts (about 4 oz each)
1 teaspoon canola oil

2 tablespoons miso paste (preferably Kochujang)
1 1/2 teaspoons light sesame oil
1 1/2 teaspoons chopped ginger
1 1/2 teaspoons chopped garlic
1/4 teaspoon red pepper flakes


Place chicken in a shallow dish. Combine marinade ingredients with 1 tbsp water; pour over meat. Chill, covered, 1 to 2 hours. Remove chicken from marinade; drain excess. Heat canola oil in a large skillet over medium-high heat. Cook chicken until no longer pink in the center, about 4 minutes per side. Serve with Roasted Corn and Edamame Salad.

For other delicious recipes, visit http://www.self.com/fooddiet/recipes/2007/04/miso-chickenmiso-chicken-fore296

Corpus Christi Event Calendar

In the area? Check out the event calendar for special events.

Healthy Chicken & Broccoli Alfredo



3 boneless, skinless chicken breasts, grilled and cut  into chunks (about 2 cups)

2 cups roasted broccoli florets

8 ounces fettuccine

2 tablespoons extra virgin olive oil

2 teaspoons minced garlic

2 tablespoons flour

1 cup fat-free, low sodium chicken  broth

1/4 cup plain FAGE Total 0% greek yogurt

1/4 cup skim milk

1/4 teaspoon pepper

1 pinch ground nutmeg

3/4 cup freshly grated Parmesan cheese


In a pot of boiling, salted water, cook the  pasta according to package directions. Drain and set aside.

In a medium saucepan, heat the olive oil over  medium-low heat. Add garlic and cook, stirring frequently, until the garlic is  golden, 1 to 2 minutes.

Whisk in the flour until smooth, about 2  minutes. Gradually whisk in the chicken broth, Greek yogurt, milk, pepper and  nutmeg. Bring to a low boil, stirring constantly. Lower the heat and simmer,  stirring gently, until the mixture thickens, about 3 minutes. Stir in 3/4 cup  Parmesan.

Add cooked  chicken and broccoli to sauce mixture, followed by the cooked pasta. Toss to combine and  serve with more Parmesan, if desired.

Prep Time: 

10 minutes

Cook Time: 

15 minutes



Read more: http://www.celebrations.com/content/skinny-chicken-broccoli-alfredo#ixzz2YgTPDScY

San Antonio Summer Events

San Antonio Summer Events

Looking for something to do this summer? Check out The San Antonio Current for local events.

Fully Loaded Kale Salad


Serves 3-4

1 large bunch of kale (any variety) – remove thick stems/shred leaves by hand

Toppings (as shown – but you can add your faves):
2-3 Tbsp hemp seeds
2-3 Tbsp raw sunflower seeds
1/2 cup apple, sliced
1/2 avocado, diced/tossed in lemon juice
handful of cherry tomatoes, diced
1/2 cup juice-packed mandarin oranges
1 small sweet onion, thinly sliced
fine black pepper

2 1/2 Tbsp tahini
3 Tbsp seasoned rice vinegar
2 tsp apple cider vinegar
1-2 tsp healthy oil (I used macadamia nut oil – grape seed oil also nice)
1 tsp grade B maple syrup (optional – if you need extra sweetness to balance the bitterness of tahini)

To make:

1.Wash your kale, dry well. Pull tender leaves from thick lower stems. Shred leaves by hand. Add to large mixing bowl. Discard thick stems.
2. Briskly mix together the dressing ingredients. Do a taste test and adjust as desired for your tastes. You can always add in more maple syrup if your tahini is too bitter. I also like to add in an extra splash of apple cider vinegar when I’m craving a very zesty salad.
3. Toss your kale salad in your dressing. I use salad tongs instead of my hands (some will massage the kale) I actually like my kale a tad al dente (not overly marinated with dressing) so I simply toss with tongs until the dressing is evenly distributed.
4. Fold in the hemp seeds and sunflower seeds.
5. Add the remaining toppings in a lovely pattern on top.

This salad will also do well in the fridge for a few hours – or even set out at a party or potluck. If not eating right away I’d use a tad less dressing – or add another 1/2 bunch of kale.

The Power of Massage


The power of massage has derived from techniques rooted from ancient history. Natural healing and massage was used to heal injuries, prevent and cure illness, and relieve pain.

Today massage therapy is a highly respected holistic healing approach and is practiced across the world.

Prevent and Heal Injuries

Massage therapy melts away stress and tension, relieving associated headaches and muscular aches/pains. Massage reduces injury healing time by encouraging the body’s own healing process to act. Massage is recommended for:

  • asthma
  • arthritis
  • back pain
  • cancer
  • depression
  • diabetes
  • knee injury
  • multiple sclerosis
  • pregnancy
  • pre/post surgical procedures
  • relaxation
  • stress
  • whiplash

* For more information on other injuries massage therapy can help prevent, visit http://massage.ca

Prevent and Cure Illness

In addition to treatment provided by a physician, massage therapy may prevent and speed recovery in:

  • mental health
  • cancer
  • pain control
  • chronic lung disease
  • digestive tract
  • injuries

Relieve Pain

  • Massage confuses the body’s pain signals with the power of rub, sending other impulses along the same nerve.
  • Massage provides deep relaxation by improving blood circulation and oxygen.
  • Massage relieves mental stress and anxiety with the power of touch.
  • Massage also calls up the body’s natural painkillers by stimulating the release of endorphins.

Suffer from any of the above? Try the power of massage-could be what the doctor ordered!