Bacon Leek Black Bean Soup

When the mittens come off and your hungry tummy starts to rumble—there’s nothing like a big bowl of soup to warm you up. This scrumptious, gluten free bacon leek black bean soup recipe is gluten free, and sugar free—making it easy to stick to your health goals this season.

And, TWIST! We’re adding an essential to make this the ultimate gut-friendly recipe—leeks! Leeks are one of the most prebiotic foods out there. A 100-gram serving of leeks contain around two grams of dietary fiber, a gram of protein, and includes vitamins A, C, E and B6 and many health benefits. They help keep the stomach’s bacterial environment in balance, help to eliminate toxins, and stimulate digestive fluids—leading to an all-around healthy digestive system—helping to improve overall health.1

And, added bonus! It’s super simple to make, and will taste like you slaved away for hours! And what’s even better is this delectable soup includes bacon! So, with the fiber-rich black beans, leeks, fresh produce, and bacon?! Talk about a recipe with the total package.

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YUMMY + SHARE: BACON LEEK BLACK BEAN SOUP

Adapted from Kale & CocoaServes: 6
Time: 55 minutes
Gluten free, sugar free

Ingredients

3-4 leeks
3-4 garlic cloves
8 ounces chicken broth
6 rashers lean bacon
3-4 chopped tomatoes
2 tablespoons tomato ketchup
2 teaspoons Worcester sauce
800 grams cooked black beans (2 cans if using tinned)
Cilantro, diced avocado, crushed tortilla chips to top (optional)

Directions

Fry the thinly sliced leek in a splash of olive oil or 1/2 teaspoon coconut oil, with the crushed garlic.

After five minutes, add the chopped bacon.

Five minutes later, add the chicken stock and bring to simmering point.

Add all the remaining ingredients.  Cook for a further five minutes until hot. Check seasoning and add if required.

Divide the soup between bowls and garnish with cilantro, diced avocado, crushed tortilla chips—or all three. Enjoy!

 

References

1 https://healthyfocus.org/health-benefits-of-leeks/

Bacon and Spring Pea Risotto

A healthy bacon recipe? Yeah, we went there.

This gluten free bacon and spring pea risotto is a most-definite crowd favorite. It’s super flavorful and only takes 35 minutes! Which means you can seriously make this whole meal and watch your favorite sitcom at the same time! Talk about a win-win.

Another great thing about this recipe is that it’s made with brown Arborio rice—a short-grained rice that helps you achieve the fluffy, smooth texture of a delicious risotto while still packing in a bunch of fiber. So, this means bacon is a little less sinful, right?

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YUMMY + SHARE: GLUTEN-FREE BACON AND SPRING PEA RISOTTO

Serves: 4–6
Time: 35 minutes

Ingredients

4 slices of bacon
½ yellow onion, diced
2 cups brown rice or short-grain brown rice
4 cups chicken or vegetable stock
1 cup frozen peas
1 lemon, zested
Salt and pepper to taste

Instructions

Heat a pan or skillet over medium heat.

Cut the bacon into small pieces and add to the pan.

Cook until crispy and transfer to a paper towel-lined plate.

Drain most of the bacon grease in the pan, but leave about 1 tablespoon.

Heat the bacon grease over low heat, add the diced onions, and cook until translucent.

Raise the heat to medium and add the uncooked rice to the pan.

Toast the rice in the bacon grease and onions, stir occasionally.

Once the rice is toasted, add the chicken or vegetable stock and bring to a boil.

Reduce the heat to low and allow the rice to simmer for about 15–20 minutes, or until the liquid is fully absorbed.

Once the rice is fluffy and tender, add the frozen peas, lemon zest, and bacon pieces. Stir to combine.

Season with salt and pepper to taste. Enjoy!

Reference1http://www.kiwiandcarrot.com/spring-pea-risotto/

Minty Fresh: Peppermint Chocolate Protein Shake

When candy canes and sugar plums dance in your heads—we’re taking all the flavors this winter season. With this peppermint P96 shake—we’re adding a little bit of P96® Chocolate protein powder here, and some peppermint extract there—making it the perfect combination to enjoy by any winter fire.

It’s an indicative, minty-fresh, awe-inspiring taste for your taste buds to linger on—and delivers more than 20 vitamins and minerals you need—along with healthy, sustained energy.*

PLEXUS 96® PEPPERMINT CHOCOLATE PROTEIN SHAKE

Serves 1
Prep time: 5 minutes

Ingredients
1 packet Plexus 96® Chocolate8 ounces almond milk (substitute for preferred milk type)
1 cup Vanilla flavored Greek yogurt
2 tablespoons cocoa powder
Pinch of sea salt
¼ teaspoon pure peppermint extract
4 ice cubes
Optional: 1 tablespoon dark/vegan chocolate chips­­

Directions
Add all ingredients to blender. Blend until smooth.

Referencehttps://fitfoodiefinds.com/2013/12/dark-chocolate-peppermint-protein-shake/

Plexus 96® Tropical Protein Smoothie Bowl

Ah! Vacation any time. The Plexus 96® Tropical Protein Smoothie Bowl is like a tropical paradise getaway at your own kitchen table. Plexus 96® Vanilla offers 15 grams of high-quality whey protein and more than 20 vitamins and minerals, leaving you refueled and full.* It’s a healthy snack that’s easy to make and tastes like heaven in a bowl. Oh! And feel free to add your own favorite and/or seasonal fruit to the blend!

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Plexus 96® Tropical Protein Smoothie Bowl

Serves 1
Prep time: 3 minutes
Cook time: 3 minutes
Gluten Free

Ingredients

Smoothie:

1 Plexus 96® Vanilla
½ cup Plain Greek Yogurt (substitute for preferred yogurt)
1 cup chopped frozen strawberries
1 cup chopped frozen raspberries
1 cup chopped frozen mango
¼ cup pineapple juice (substitute for preferred juice)

Toppings: (May be changed to preference)

1 cup fresh fruit (blueberries, sliced banana, strawberries, etc.)
½ teaspoon chia seed
2 teaspoons flaked coconut
¼ cup chopped nuts
½ cup granola (optional)

Directions

Add all smoothie ingredients to blender. Blend until smooth. Top with preferred toppings.

Plexus 96® Almond Joy Protein Shake

The candy bar you love, the protein you need. The Plexus 96® almond joy protein shake is a healthy spin on one of the best combos of all time—chocolate, almond, and coconut. Feeling a sweet tooth craving coming on? Satisfy it. With 15 grams of high-quality whey protein from the P96 Chocolate, this creamy and cold blend will leave you feeling full.^* Perfect for a midday snack or as your new favorite dessert. Five simple ingredients, one tasty treat. What are you waiting for?

Plexus 96^® Almond Joy Protein Shake

Serves 1
Prep time: 3 minutes
Cook time: 1 minute
Gluten Free

Ingredients

1 packet of Plexus 96® Chocolate
½ cup of unsweetened vanilla almond milk (substitute for preferred milk type)
½ cup vanilla flavored Greek yogurt
2 tablespoons sliced almonds
2 tablespoons shredded coconut
4-6 ice cubes
For a creamier option, pour almond milk into ice cube trays and freeze beforehand. Substitute frozen almond milk cubes for ice.

Directions
Add all ingredients to blender. Blend until smooth.

Plexus 96® Orange Creamsicle Protein Shake

The Plexus 96® orange creamsicle protein shake will bring out the 80’s kid in you. This tasty throwback tastes like one of the most iconic frozen treats of all time. Fresh citrus, creamy almond milk, and 15 grams of high-quality whey protein from the P96 Vanilla makes this the perfect power-up for any time of your day.*  One sip and you’ll be back in your childhood summer days… only this time, you’ll be a little bit healthier.

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Plexus 96^® Orange Creamsicle Protein Shake

Serves 1
Prep time: 5 minutes
Cook time: 1 minute

Ingredients
1 packet of Plexus 96® Vanilla
1 teaspoon vanilla extract
¾ cup of unsweetened almond milk (plain or vanilla)
¾ cup freshly squeezed orange juice
1 teaspoon orange zest
4-6 ice cubes
For a creamier option, pour almond milk into ice cube trays and freeze beforehand. Substitute frozen almond milk cubes for ice.

Directions
Add all ingredients to blender. Blend until smooth.

Plexus 96® Lemon Meringue Pie Protein Shake

Finally! A treat that will satisfy the sweet tooth that just won’t quit (while filling up your body with nothing but some protein and vitamin C of course). Protein shakes that imitate desserts are our JAM, and this Plexus 96® lemon meringue pie protein shake totally does the trick. We’re talking a sweet flavor, creamy texture (thanks, banana!) and more than 20 vitamins and minerals in the protein packet alone. Now, THIS is an after-dinner treat that we can get behind.

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Plexus 96^® Lemon Meringue Pie Protein Shake

Serves 1
Prep time: 5 minutes
Cook time: 1 minute
Gluten Free, 100% Vegetarian

Ingredients
1 packet of Plexus 96® Vanilla
1 cup of unsweetened almond milk (substitute for preferred milk type)
½ cup vanilla flavored Greek yogurt
1 banana
1 teaspoon lemon zest
2 teaspoons lemon juice
¼ teaspoon vanilla extract
4-6 ice cubes

Directions
Add all ingredients to blender. Blend until smooth.

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Plexus 96® Lean and Green Protein Shake

If you’re interested in adding more fruits and veggies to your diet, our Lean & Green Plexus 96® protein shake may be just what you’re looking for. Featuring 15 grams of high-quality whey protein and avocados—this green protein shake will leave you feeling satisfied^* for hours.¹ And, when you add the health benefits of spinach,² to the more than 20 vitamins and minerals in P96 vanilla you’re in for a super powered meal on-the-go.

Worried it’ll taste like you’re eating your veggies? Worry no more! In this creamy delight vanilla and banana dance across your palette. Oh, and P96 protein powder is gluten free and 100 percent vegetarian.

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Plexus 96® Lean and Green Protein Shake

Serves 1
Prep time: 4 minutes
Cook time: 1 minute
Gluten free

Ingredients

1 packet Plexus 96® Vanilla
8 ounces almond milk (substitute for preferred milk type)
1 frozen banana, sliced
½ avocado
½ cup spinach
6 ice cubes
Optional 1 tablespoon flax, hemp or chia seeds

Directions

Add all ingredients to blender. Blend until smooth.

References

1 http://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-155

2 http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43

15 of the Healthiest High-Protein Foods Nobody Knows About!

While media and diet programs tout the satiating benefits of protein, it’s helpful to recognize that the nutrient does more than fill us up.

A person’s body uses protein to build and repair tissues, as well as make hormones, enzymes, and other chemicals. It helps to play a critical role in the development of bones, cartilage, muscle, and skin.¹

And yet, the mere mention of protein can send people into lengthy debates and embarrassing episodes of finger wagging.

That’s why we’re here—so that the next time your well-meaning aunt asks if you’re getting enough protein—you have an answer ready.

Know the Benefits

When it comes to protein, everyone has their angle.

Bodybuilders often boast about protein intake due to its reputation as a muscle-builder. Makers of some diet programs insist that protein helps people lose weight.² Even medical professionals have weighed in to tout the medicinal effects.

Where does the truth reside?

According to a 2015 study by the American Journal of Physiology—Endocrinology and Metabolism, participants who ate twice as much protein as the recommended daily allowance had better muscle protein synthesis and greater net protein balance.³

Put otherwise, the people who consumed an overabundance of protein had an easier time building and maintaining muscle and keeping their metabolism cranked.

How much is the right amount of protein?

There are a lot of variables that go into determining how much protein a person should consume—weight, gender, age, and activity level of the person to name a few.

As outlined by the U.S. Department of Health and Human Services, the recommended daily allowance of protein is:⁴

• Children age 2-6: Two daily servings for a total of 5 ounces
• Older Children: Two daily servings for a total of 6 ounces
• Teenage Girls: Two daily servings for a total of 6 ounces
• Teenage Boys: Three daily servings for a total of 7 ounces
• Most Women: Two daily servings for a total of 5 ounces
• Most Men: Two daily servings for a total of 6 ounces
• Active Women: Two daily servings for a total of 6 ounces
• Active Men: Three daily servings for a total of 7 ounces
• Elders: Two daily servings for a total of 5 ounces

Healthy sources

Everyone knows that steak is packed with protein. It’s also loaded with other, not-so-pleasant things as well—namely saturated fat and cholesterol.

The good news, especially for those who prefer an animal-friendly diet, is that there are a ton of protein-rich foods that don’t rely on animal products.

We’ve also listed 15 high-protein foods that may surprise you (hint: They aren’t all derived from animal products). Even the pickiest eaters among us can go to sleep knowing that their body has enough of what it needs.

Tempeh 16 grams of protein in 1/2 cup.
Falafel 2.5 grams per falafel ball
Eggs 3 egg whites = 2 ounces of protein, 3 egg yolks = 1 ounce
Spirulina (type of seaweed) 4 grams in 1 tablespoon
Tuna 3 ounces = 21 grams
Cooked Beans 1/2 cup = 8 grams
Greek Yogurt 6 ounces = 17 grams
Passion Fruit (with seeds) 1/2 cup = 2.5 grams
Hemp Seeds 3 tablespoons = 10 grams
Split Pea Soup 1 cup = 2 ounces
Peas 1 cup = 10 grams
Broccoli Rabe 1/2 cup = 3.3 grams
Cottage Cheese 1 scoop = 25 grams
Wild Salmon 5 ounces = 39 grams
Pomegranate 5 grams per fruit

Next time your protein intake becomes the center of attention, join the conversation well-armed with these stats. If nothing else, you’ll sound super smart!

> Which food is your favorite source of healthy protein? Tell us on Facebook!

References

1 http://www.webmd.com/men/features/benefits-protein#1

2 http://www.jneb.org/article/S1499-4046(12)00555-6/abstract

3 http://www.the-aps.org/mm/hp/Audiences/Public-Press/2015-1.html

4 https://health.gov/dietaryguidelines/2015/guidelines/

5 https://www.choosemyplate.gov/protein-foods-nutrients-health