Healthy, Simple, Delicious Veggie Soup!

Posted on November 27, 2012 at 7:05 PM

Healthy, Simple, Delicious Veggie Soup!

+ Baked Mahi Mahi for lean protein!

It's November, and you know what that means... Cold and Flu season - Yuck!

This past week was Thanksgiving, and I had to MISS IT!  Yep, that's right, I missed my favorite Holiday feast of the year... Why you ask?.. because I completely lost my voice!  I came down with a terrible sore throat, congestion, and an annoying forceful cough.

Everyone always says to eat some Chicken Noodle Soup.  But since I didn't have any, and didn't want to go to the store, I had to make use of what I had.  Plus, I can't have noodles since I follow a gluten free diet.  Although I could use brown rice noodles - I decided to make my own veggie soup with what I had at home.

I'm a big fan of using nature's foods/herbs/spices for healing.  I definitely didn't want to go to a doctor or have to take antibiotics, because we all know antibiotics = anti-life.

Here are the ingredients you will need to make a Healthy, Simple, Delicious Veggie Soup:

  • 2-4 cups purified water
  • 2-3 cups veggies (I used baby carrots, broccoli, cauliflower, pea shoots, and kale)
  • herbs and spices (fresh garlic cloves (2-3),  fresh ginger, cinnamon, cayenne powder, turmeric, basil, sea salt, black pepper)
  • 1 lemon
  • optional - tamari (gluten free soy sauce)
  • optional - lean protein like organic turkey, chicken, fish or egg 
  • optional - Cooked Brown Rice Noodles, Quinoa Pasta, or other Gluten-Free Pasta, or cooked brown rice
  • optional- complex carbs: cooked yam, sweet potato, or regular potato



Chop up your garlic and ginger.  Place a medium-sized pot on the stove. Fill the pot about halfway full with purified water. Add in the fresh vegetables that you are going to use.  Turn the heat on to medium.  Add in all the spices/herbs. Add a LOT of Garlic!  Also a lot of Turmeric and Cayenne Powder!  I do not know the measurements I just eye-ball it (SORRY!). Cover on medium heat and let boil for about 5 minutes. The veggies should be soft. This will be easier for you to eat with your sore throat and lack of appetite. Add a couple squeezes of the lemon.

You want the soup to be very garlic-y and spicy, this will help fight your cold/flu/sore throat.

For added protein you can add cooked organic meat or egg.  For complex carbohydrates you could add some cooked brown rice, quinoa pasta, or yam/sweet potato/regular potato. You could also add slices of fresh avocado, which are great for you when you are sick!  I like to eat at least 1-2 whole avocados per day. Very healthy fats for you! 

Store leftovers in a container in the fridge and just re-heat on the stove to eat later on. This soup gets better as it sits!


Helping You Make Fitness a Lifestyle

Wendy Lucas

Wendy's Homemade Protein Bar - Peanut Butter Dark Chocolate

Posted on September 25, 2012 at 1:05 PM

Instagram: @fitgirlwendy

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One question I get asked often by my clients, family and friends is, "What's the best protein bar for me to eat?"..... Well the problem with most protein bars is that they are full of many dirty ingredients, fillers, artificial flavors, SOY, whey, gluten and all kinds of ingredients that some people don't want to put into their body's.  I used to be a protein bar lover, so I can say I've tried pretty much all of them.. Cliff Bars, Luna Bars, Pure Protein, Think Thin, Metrix, Power Bar, Promax Bars,  you name it, I've probably had it, and in many flavors too.  The problem is that pretty much every single one of these bars causes me gastric upset, bloating, stomach pain, indigestion, etc... 

So I like to experiment at home with making my own protein bars. I just came up with this one yesterday, and I have to say, it is DELICIOUS! 

Here's how I made it: 

Wendy's Peanut Butter Dark Chocolate Homemade Protein Bars:

Inside ingredients:

1 1/2 TBSP Organic All-natural Peanut Butter (with Sea Salt already added)

1 or 2 TSP Organic Honey

1 TBSP Gluten Free Oats 

1 Scoop Sun Warrior Raw Vegan Protein Powder Chocolate Flavor

Unsweetened Almond Milk - enough to mix everything together (eye ball)


Melt the peanut butter and honey together in a medium sized bowl. Stir in protein powder, and begin adding the almond milk in order to completely dissolve all the powder and blend all together (should be thick consistency like peanut butter).  Add the oats. Mix together. Form into shape of a bar as pictured above.

Place on a plate and put into the freezer to harden up while you make the coating (leave it there for 5 minutes)

Coating ingredients:

2 squares 85% dark chocolate bar (I used Lindt brand).

Melt the chocolate either in a pan or in microwave. Do not over heat or it will burn. 

Take Bar out of the freezer (after 5 minutes), and either drizzle the bar with the melted dark chocolate, or completely cover it (as pictured above). 

Place back in freezer for about 10 minutes or until outside coating is hard.


This bar is free of soy!  No artificial flavors or sweeteners!  If you would like to make it sugar-free (no added sugars), you could eliminate the Honey.  The Protein Powder is made with Stevia so it's already a little sweet!  You can always add more Stevia powder for a sweeter bar but I think this way is perfect is there was such a thing!! 

Optional Add-in ideas:

Chocolate chips, carob chips, nuts, dried fruit, raisins, goji berries, flaxseeds, sunflower seeds.

Thanks for Reading,


Gluten Free Oatmeal Chocolate-Chip Almond Flour Cookies

Posted on September 4, 2012 at 1:45 PM

Gluten Free Oatmeal Chocolate-Chip Almond Flour Cookies


1 Cup Almond Flour (I used Bob's Red Mill brand - as pictured)


1/2 Cup Oats (I used Bob's Red Mill gluten free quick cooking oats - as pictured)


1/4 Cup Organic Coconut Oil 


1/4 Cup Brown Sugar (You could use Honey or Stevia if you'd like but I like using Brown Sugar)


1 Egg (preferably Organic)


1/2 Tsp. Vanilla


1/4 Tsp. Baking Soda


1/4 Cup Chocolate Chips (I used an 85% Lindt Dark Chocolate Bar - as pictured - and just placed into a zip lock bag and smashed it into pieces :))


1/2 Tsp. Cinnamon


1/4 Tsp. Sea Salt

1/4 Cup Walnuts (chopped baking pieces) - optional 

Additionally mix-ins (optional) - coconut flakes, raisins, dried cranberries, almond slivers, flax seeds. 


Directions: Combine wet ingredients (coconut oil, egg, vanilla) with brown sugar in a medium bowl. Add dry ingredients (almond flour, oats, baking soda, cinnamon, sea salt) and mix well. Mix in chocolate pieces. Bake for 9-12 minutes at 375. Recipe makes about 10 cookies, depending on size.

Chocolate Protein Pancake Recipe |Gluten|Soy|Dairy| FREE *contains organic egg

Posted on July 17, 2012 at 5:25 PM

Chocolate Protein Pancake Recipe
Gluten|Soy|Dairy FREE|Chock-full of Healthy Fats and Proteins

*contains organic egg

I love pancakes for breakfast, but hate the ingredients of traditional pancakes, which usually consists of white or wheat flour, refined sugars, unhealthy oils, and other fillers and crap that will leave you with feelings of bloat, fullness, lethargy, gastric upset, and possibly even guilt! 

These pancakes are made from gluten-free potato starch and whole grain sorghum flour, combined with healthy fats from coconut oil, vegan chocolate protein powder, organic eggs, unsweetened almond milk, and other healthy ingredients that provide you with a tasty, fluffy pancake, and nutrients to fuel your healthy lifestyle. Now that's something worth eating! 

This recipe makes 4 pancakes. 


Bob's Red Mill Gluten Free Pancake Mix - 1 + 1/2 cups
VEGA energizing smoothie plant-based protein powder (I used choc-a-lot) - you may use Sun Warrior Raw Vegan Protein as well - 1 scoop
Organic Egg - 1 whole large
Unsweetened Almond Milk - 3/4 cup
Coconut Oil - 1 tbsp. 
Pumpkin Pie Spice - 1 tsp. 

*Optional Additions for Variety - Flax seeds (I did not add these because they are already included in the VEGA smoothie protein powder)
Walnuts or Slivered almonds, cranberries, chocolate chips, blueberries, banana slices.


Combine all of the ingredients together in a blender or whish vigorously in bowl until thoroughly mixed.  Let batter stand and pre-heat nonstick griddle to medium high temperature. Lightly oil or spray the griddle with cooking or baking spray. Once the pancake turns bubbly on top, turn and cook until golden brown.  Adjust the temperature as needed.  Makes Eight 4-inch pancakes. Serves 4 (two 4-inch pancakes per serving).

Toppings: *Please Note* you would need to add the calories from these toppings to my nutrition facts listed below. 
Real Maple Syrup (Nutrition Facts not included for this item) 
Organic Sweet Cream Butter (Nutrition Facts not included for this item)

Nutrition Facts (Serving Size: Two 4" Pancakes)

Calories: 221
Healthy Fats: 7g
Carbohydrates: 35g
Protein: 7g
Fiber: 3.9
Sugar: 3g

Macronutrient Breakdown:

140 calories from carbs - 63% of this meal is from carbohydrates

63 calories from fats 28.5% of this meal is from fats

28 calories from protein - 12.66% of this meal is from proteins

If you would like these pancakes to contain more protein - of course you can add more protein powder or egg whites. I prefer the taste of them like this. I would drink a shake or eat a couple egg whites if I wanted to add additional protein =) 


Helping You Make Fitness a Lifestyle



Creamy Banana-Flax Protein Smoothie

Posted on June 23, 2012 at 10:55 PM

Creamy Banana-Flax Protein Smoothie

This creamy banana-vanilla protein smoothie is delicous and nutritious.  Low in sugar, high in protein, dairy-free, soy-free, gluten-free.  High in calcium, potassium, and healthy omega-3-6-9 essential fatty acids.

Adding extra protein to your daily diet will help your body burn more fat, recover muscles, and stay energized and alert.

The three best times to drink this protein smoothie are:

1- within 30 minutes of waking (Breakfast)

2- Im between meals

3- After workouts for recovery. 


In a blender combine:

1 cup unsweetened almond milk

1/2 or 1 whole frozen banana

1 scoop Jay Robb's Egg White Protein Powder

2 tbsp. Forti Flax

5-6 ice cubes

Blend and Serve!


<3 Wendy 

Green Smoothie Recipe

Posted on June 18, 2012 at 12:25 AM

Green Smoothie Recipe (see picture for ingredients): 

This delicious, creamy green smoothie is packed with many nutrient-rich ingredients including vitamins, minerals, fiber, flavanoids, and of course water for hydration. Here is a breakdown of just some of the benefits of what's in this nutritious, delicious drink;

Apples help with diabetes management, cancer prevention, weight loss, asthma help, lower cholesterol, and more.

Romaine lettuce is an excellent source of vitamin A, vitamin K, folate, and vitamin C. In addition, romaine lettuce is a very good source of dietary fiber, molybdenum, manganese, potassium, and iron. It is also a good source of vitamin B1, vitamin B2, vitamin B6, omega-3 fatty acids, magnesium, calcium, phosphorus, and copper. 

Cucumbers are full of anti-oxidants and are nature's anti-inflammatory.

Bananas provide you with lots of energy. Bananas are a great alternative to energy drinks and coffee when you need an afternoon "pick-me-up". Bananas help restore and maintain regular bowel function. Bananas help the body deliver oxygen to the brain, as well as helping balance water in the body. Bananas as a hangover cure, blended with yogurt and honey, can help balance blood sugar levels and restore lost vitamins from a night of partying! 

Lemons not only smell fresh, clean, and amazing, but they fight bloat when added to water, they add flavor to chicken, veggies, and lemons increase concentration and alertness.  Lemons help fight acne. Lemon mixed with hot water and honey help to fight a fever or the chills. 

Almond Milk is a great alternative to cow's milk, as it is has a surprisingly rich and creamy taste. Rich in Vitamin's A, E and D. Low in calories. Although low in protein, the unsweetened version has 0 g of sugar compared to over 10g of sugar in cow's milk. Higher in calcium than cow's milk (almond milk contains around 475mg per 1 cup compared to cow's milk 1 cup has only 290mg of calcium!). Original, unsweetened almond milk is low in calories which is good for dieters! Only 40 calories for 1 cup! The original will have higher calories (60-70).  If you haven't switched from cow's milk to almond, I highly recommend making the switch! 


<3 Wendy

Yummy (Protein) Balls

Posted on April 15, 2012 at 6:15 PM
I like to spend my weekends creating delicious high-protein snacks.
Today, I came up with these delicious Dark Chocolate Peanut Butter Coconut Protein Balls.  They are very delicious, high in protein, low in carbs, easy to make, and very addicting

Couple Sprinkles of Slivered and then Crushed up Raw Almonds
About 10-15 dried cranberries or golden raisins (optional)
Almond Coconut Milk Blend (just enough to mix everything together in bowl).
Shredded Coconut (unsweetened)

Mix everything except shredded coconut together in a bowl with a spoon. 
Form into balls.
This recipe made 4 balls (I already ate one) =) 
Top with Shredded Coconut.

Refrigerate to harden a bit.

Recommended Serving:
Women: 1 Ball
Men: 2 Balls (no pun intended)

Enjoy your Balls! 

Vega Antioxidant EFA Oil Blend

Posted on April 11, 2012 at 2:40 AM

Vega Antioxidant EFA Oil Blend

What's in it & why do you need it for good health? 


Organic hemp seed oil, organic flax seed oil, antioxidant oil blend (organic green tea seed oil, pomegranate seed oil, black cumin seed oil, black raspberry seed oil, blueberry seed oil, cranberry seed oil), organic pumpkin seed oil, organic coconut oil.

Vega Antioxidant EFA Oil Blend is naturally rich in Omega-3 and 6 EFAs and an impressive array of other good fats, antioxidants and phytonutrients.


There are plenty of scientific studies supporting the fact that a diet rich in unprocessed, plant-based good fats can help:


• enhance brain and nervous system function


• increase energy and performance


• reduce cardiovascular disease


• strengthen the immune system


• improve organ and gland function


• grow healthy skin, hair, and nails


• reduce inflammation


• regulate body weight

How to use it???:

It can be taken on its own as a healthy, plant-based EFA (Omega-3 and Omega-6) supplement, or blended into recipes and used as a topping for hot or cold foods for a nutritious EFA boost.


Used as a supplement, take one or more tablespoons (15 mL) daily with meals. Shake bottle gently before each use.

Delicious on vegetable salads and mixed with dijon, agave nectar and apple cider vinegar as a healthy vegan dressing! 

Just click the photo below for more info on nutrition facts, purchasing, and more. 

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Roasted Garlic Lemon Broccoli & Carrots Recipe

Posted on April 8, 2012 at 9:30 PM
Roasted Garlic Lemon Broccoli & Carrots Recipe


Do you skip eating your broccoli because you don't like the taste? Try this super easy, quick, delicious recipe.  This simple vegetable recipe uses items that you most likely already have stocked in your kitchen, like olive oil, garlic, lemon, sea salt and pepper. And the best part about it, it only takes 15 to 20 minutes to bake in a 400 degree oven! 



2 heads broccoli, separated into florets

1 bag shredded carrots

1 tablespoon extra-virgin olive oil

1 teaspoon sea salt

1/2 teaspoon ground black pepper

1 clove garlic, minced

1 teaspoon lemon juice (or squeeze as much as you like) 


Preheat the oven to 400 degrees F

In a large bowl, toss broccoli florets and shredded carrots with the extra virgin olive oil, sea salt, pepper and garlic. Spread the broccoli out in an even layer on a baking sheet.

Bake in the preheated oven until florets are tender enough to pierce the stems with a fork, 15 to 20 minutes. Remove and transfer to a serving platter. Squeeze lemon juice liberally over the broccoli before serving for a refreshing, tangy side dish!

Dark Chocolate Peanut Butter Banana Protein Smoothie!

Posted on March 22, 2012 at 8:45 PM



This high-protein smoothie s not only healthy, but it's DELICIOUS too!

I can't go ONE day without it.
If you like the taste of a Reese's Peanut Butter Cup.... then you'll LOVE this.

The best thing about this dark-chocolate-peanut-butter-banana protein smoothie is that it's good for you, packed with nutrients and protein, and won't make you gain weight. This drink will actually help you burn more fat and increase your metabolism, while satisfying your sweet tooth and curbing cravings for junk foods.

Dark Chocolate Peanut Butter Banana Protein Shake Recipe:

1 Scoop Sun Warrior Raw Vegan Protein - Chocolate Flavor
1 cup Dark Chocolate Almond Milk
1 or 2 bananas (frozen)
1 Tbsp. Organic Peanut Butter (no sugar)
1/2 teaspoon Cinnamon Spice 
5-6 ice cubes
-Makes 1 serving

Blend everything together.

If it's too thick, add a but more water or almond milk.

~ Lower Sugar Option ~

Use 1/2 cup of Dark Chocolate Almond Milk and 1/2 cup cold water
Use 1 cup Homemade Almond Milk or Store Bought Unsweetened Almond Milk + Raw Cocoa Powder