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Matcha Blender Ice Cream

Makes 2 Servings

WHAT TO BUY:

  • 2 Medium Frozen bananas, chopped into slices
  • 2 T Matcha green tea powder
  • 3 T Almond Milk
  • 2 T Almond butter
  • 2 scoops Collagen peptides
  • 1 T Liquid sweetener of choice (Monkfruit, Stevia and/or Allulose combinations work well)

WHAT TO DO:

  1. Begin by slicing the frozen bananas and adding them into a high-speed blender.
  2. Make sure to pulverize them into crumbles before proceeding.
  3. Add the almond milk, almond butter, liquid sweetener, collagen and Matcha powders.
  4. Blend, stopping occasionally to scrape down the inside with a rubber spatula. The consistency will be extremely thick and will take some time for it to blend consistently and smoothly. Continue blending until very smooth.
  5. Transfer to a bowl and eat immediately or place into a storage container and freeze.

WHAT’S IN IT FOR YOU:

Creamy Alfredo Sauce

Makes about 12, 1 cup servings

Don’t let the seductive name fool you! This sauce is as delicious as it sounds, but a guilt-free version of its ridiculously high calorie and high fat counterpart. One cup of conventional Alfredo Sauce has a whopping 796 calories, compared to my recipe which has only 55, which is mostly attributed to calories from fat. Fat is good for us, but it has to be the right kind! Check out the one-cup comparison below. You’ll notice the macronutrient tag identifies this sauce as “balanced macro meal”, which is accurate. For the calories, the lean protein, complex carbohydrates and healthy fats are “balanced”. It’s just that it does need to be combined with more balanced foods to make it a higher calorie, substantial meal. Use this to smother chicken breasts, edamame noodles or roasted vegetables. Be creative!

WHAT TO BUY:  

  • 8 Large Cloves Garlic, Minced
  • 2 T Extra Virgin Olive Oil
  • 6 C Cauliflower Florets
  • 7 C Low Sodium Vegetable Broth
  • ¼ C Grated Parmigiano Reggiano
  • ½ C Nonfat Milk or almond milk
  • 1 t Salt (or more to taste)
  • ½ t Pepper
  • 2 T Fresh Basil, Chopped

 

WHAT TO DO:

  1. Sauté minced garlic with olive oil in a large skillet over low heat. Cook for several minutes until the garlic is tender, not browned. Set aside.
  2. Bring broth to boil in a large pot. Add the cauliflower and cook, covered for about 10 minutes and fork tender. Do not drain.
  3. If you have an immersion blender, add remaining ingredients into pot and blend until smooth.
  4. If using a Vitamix or similar upright blender, use a slotted spoon to transfer half the cauliflower pieces into the blender. Add one cup of the vegetable or chicken broth, sautéed garlic, salt, pepper, milk, and parmesan. Blend for several minutes until the sauce is very smooth, adding more broth for consistency. You may need to do this in batches depending upon the size of your blender. Serve hot!

 

WHAT’S IN IT FOR YOU:

1 CUP COMPARISON TONI’S   CONVENTIONAL
Total Calories 55 796
Cholesterol 2 216 grams
Saturated Fat 0 46 grams
Total Fat 3 74 grams

 

Creamy Broccoli-Parm Soup

This soup is fast and easy to make. If you have an immersion blender you can simply blend all the ingredients together in the pot. Otherwise, you can use a standard blender and follow the directions below. You may be new to nutritional yeast. It helps boost the protein content and gives it a bit of a cheesy flavor. I always partition out my soups into cups to make sure I am eating the right portion. I store them in the refrigerator and it makes any mealtime so much easier! Check out the nutrition facts below. You’ll find this soup is a completely balanced meal including protein, complex carbohydrates and healthy fats to keep you satiated and your blood sugar regulated…oh stop talking so sexy!

Makes 4 Servings — about 1-1/4 cups each

10 minutes prep| 15 minutes cook

WHAT TO BUY:

  • 2 T Olive oil
  • 1 yellow onion, finely chopped
  • 2 cloves garlic or 2 teaspoons roasted garlic granulates (such as Penzy’s)
  • 3 cups low sodium chicken stock
  • 5 cups broccoli florets
  • 1 cup shredded carrot
  • 1/2 cup almond milk
  • 7 oz silken tofu
  • 1 teaspoon mustard powder
  • ½ teaspoon smoked paprika
  • 1/2 cup nutritional yeast (such as Bob’s Red Mill Large Flake)
  • ½ t salt
  • ½ teaspoon black ground pepper
  • ½ t ground cayenne pepper
  • 1 tablespoon fresh lemon juice
  • 1/3 cup grated parmesan cheese

 

WHAT TO DO:

  1. In a medium pot, heat olive oil. Add onion and sauté until translucent, about 3-4 minutes. Add garlic and cook, stirring constantly, about 30 seconds, or until fragrant.
  2. For a time-saving hack, microwave the broccoli and carrots then coarsely chop and set aside.
  3. Add stock, broccoli, and carrots, then cover with a lid. Simmer until broccoli is tender, about 10 minutes.
  4. In a high-speed blender, combine almond milk, tofu, mustard powder, smoked paprika, nutritional yeast, salt, black pepper and cayenne pepper. Blend at high speed until smooth, about 1 minute.
  5. Pour creamy base into broccoli mixture. Add parmesan cheese, and allow to simmer a few minutes for the flavors to meld. Stir in lemon juice at end and serve.

 

Turkey Pot Pie Stew

Makes 8 servings

Prep time: 30 minutes Cooking Time: 20 minutes

This is one of my favorite wintertime go-to’s. This stew is flavorful, hearty and hit’s the comfort-food spot every time, while still being super healthy. Like my other recipes, this has balanced macronutrients including lean protein, complex carbohydrates and healthy fats, designed to keep you fuller, longer so you naturally eat a little less and keep your blood sugar regulated. No more cravings when you’re body is content nutritionally!  Nutrition panel is at the bottom, and be sure to portion out your servings so you know exactly what you are eating.

WHAT TO BUY:

  • 2 cups chicken stock
  • 1 cup Almond Milk
  • 1 cup Silken tofu
  • 2 Tablespoon avocado or olive oil
  • 6 medium garlic cloves, minced
  • 4 medium celery stalks, ends removed & chopped
  • 2 carrots, peeled and sliced
  • 1 cup green beans, cut into ½” pieces
  • 2 cups turkey breast, leftover, cooked and shredded (or chicken)
  • 2 cups yam potatoes, peeled and diced
  • 2 cups broccoli florets
  • ½ cup frozen green peas
  • ½ teaspoon celery seed
  • 1 teaspoon onion powder
  • 2 teaspoons salt
  • 1 teaspoon black pepper

WHAT TO DO:

  1. In a large pot on stove top, heat avocado oil until hot. Add garlic and sauté until aromatic.
  2. Add chicken stock, almond milk and tofu.
  3. Microwave cubed yam potatoes until soft. Add to pot.
  4. Using immersion blender, blend until creamy.
  5. Bring to boil. Reduce heat to medium-low. Add celery and carrots and allow to simmer for 10 minutes, uncovered and stirring occasionally.
  6. Add remaining vegetables and allow to cook, uncovered so the liquid can continue to reduce, another 10 minutes.
  7. Season with celery seed, onion powder, salt and pepper.

WHAT’S IN IT FOR YOU:

Blueberry Lemon Protein Muffins in Minutes!

I so love baked goods, especially those with lemon. It just freshens up any muffin, pancake or pastry. Being a nutrition and fitness expert, I’m super picky about the quality and macronutrients in what I eat, so you’ll never find me hanging out at the local coffee shop with java and a scone…nope…never.

After about a decade of being in the food business I finally added a healthy and delicious Protein Baking Mix to our line-up that is guilt-free. I’m not feeling guilty creating it and you won’t feel guilty eating it. You’ll save a bunch of time knowing you just add egg, oil and water. So easy!

They are yummy and to be honest…I had FOUR today! If this flavor isn’t “your thang” than feel free to swap out any of our other amazing flavors, like Cherry Chocolate Almond, Cranberry Orange Walnut, Coffee Chocolate Chip, Spiced Apple Walnut or my Original Blend where you can be creative and add your own mix-ins.

TONI’S BLUEBERRY LEMON COCONUT MUFFINS

Makes 16 Muffins (8 servings)

5 minutes prep \ 18 minutes to bake

WHAT TO KNOW: I use IF YOU CARE parchment muffin cups, not only for the environment but my healthy muffins won’t stick to the paper. Another tip is to use the parchment cups in disposable muffin tins to avoid clean up. I know, you’re thinking what a waste! I wash them and re-use them and they last for years.

If you’d like to cut down on the cholesterol–this recipe calls for two whole eggs–simply switch that out for 1/4 cup of egg whites.

WHAT TO BUY:

  • 1 Pouch TONI’S Protein Baking Mix® – Blueberry Lemon Coconut
  • 2 Whole eggs
  • 4 Tablespoons olive oil
  • 1 ½ cup unsweetened almond milk, favorite alternative or water
  • 16 muffin cups– like IF YOU CARE
  • Optional: Sprinkle tops with a natural, no-calorie powdered sugar

 WHAT TO DO:

  • Pre-heat oven to bake at 350 degrees.
  • In medium bowl, mix together the baking mix, eggs, oil and almond milk
  • Mix with fork until blended
  • Allow to sit for five minutes
  • Distribute into 16 large muffin cups
  • Bake at 350 for between 15 to 18 minutes, or until lightly browned on top and cooked through, being careful not to overbake.

WHAT’S IN IT FOR YOU: 

Toni’s PB Chocolate Moo’d Smoothie

Makes 1 Serving

Ever have chocolate cravings but you want to avoid added sugars and unhealthy fats? Here’s a healthy twist on an old favorite, Jamba Juice’s Chocolate Moo’d.  My philosophy is “eat like a diabetic, so you don’t become one” and that applies to smoothies as well. This PB Chocolate Moo’d  has the perfect balance of macronutrients–including lean proteins, complex carbs and healthy fats—to metabolize slowly and keep you full for hours. It is sure to kick your cravings to the curb and keep you satiated for hours.

A few tips about the ingredients:

  • Almond milk should be carrageenan free with no added sugars
  • Buy powdered peanut butter without added sugars, the purer the better
  • Flaxseed should always be ground and refrigerate to keep from oxidizing
  • If you don’t have flaxseed meal available, you can substitute 2 t olive, avocado or flaxseed oil
  • Whey proteins are ideal as they are most bio-available. Find one that is clean and primarily protein isolates and concentrates

 

WHAT TO BUY:

  • 1 cup Unsweetened almond milk or fave alternative
  • ½ medium banana-frozen preferably
  • 1 T Flaxseed meal
  • 2 T Powdered peanut butter
  • 1 T Unsweetened cocoa powder
  • 5 Ice cubes
  • ½ scoop Collagen Peptides
  • 1 scoop Whey protein powder

 

WHAT TO DO:

  1. Pour almond milk into blender
  2. Add banana, flaxseed meal, powdered peanut butter, unsweetened cocoa powder and ice cubes
  3. Blend on high until smooth
  4. Add collagen peptides and protein powders
  5. Blend just until incorporate to avoid heavy frothing

WHAT’S IN IT FOR YOU:

 

Toni’s Berry-Green Power Smoothie

Makes 1 Serving

This is my all-time favorite, go-to smoothie that I drink about three times each week. My philosophy is “eat like a diabetic, so you don’t become one” and that applies to smoothies as well. It has the perfect balance of macronutrients–including lean proteins, complex carbs and healthy fats—to metabolize slowly and keep you full for hours. It is full of phytonutrients and antioxidants from the veggies and berries. Plus, it’s delicious! I hope you give it a try.

A few tips about the ingredients:

  • I usually buy large containers of organic mixed greens and prefer to freeze half so I have them for smoothies.
  • Flaxseed should always be ground and refrigerate to keep from oxidizing
  • Cinnamon helps keep blood sugar stable and adds some natural sweetness
  • Whey proteins are ideal as they are most bioavailable. Find one that is clean and primarily protein isolates and concentrates

 

WHAT TO BUY:

  • 1 cup Unsweetened almond milk or fave alternative
  • 1 cup Mixed greens
  • 1/3 cup Mixed berries
  • 1 t Cinnamon
  • 1 T Flaxseed meal
  • 5 Ice cubes
  • ½ scoop Collagen Peptides
  • 1 scoop Whey protein powder

 

WHAT TO DO:

  1. Pour almond milk into blender
  2. Add greens, berries, cinnamon, flaxseed meal and ice cubes
  3. Blend on high until smooth
  4. Add collagen peptides and protein powders
  5. Blend just until incorporate to avoid heavy frothing

 

WHAT’S IN IT FOR YOU:

 

[RECIPE] Blueberry Lemon Coconut Granola Cluster Parfait

This parfait is one of my favorite cool meals to eat on a sweltering hot day. It takes five minutes, no cooking, no prep so you can get out of the hot kitchen and over to the beach.

Makes 8 Parfaits.

See nutrition facts panel for the completed parfait recipe below.

Adjust servings to your individual calorie requirements.

 

What to buy: 

1 Large Container (1000g) Fage, Total 0% Greek Yogurt

2 cups Mixed berries, fresh or frozen

1 Pouch TONI’S Protein Granola Clusters in Blueberry Lemon Coconut

What to do:

Use eight containers, either 8 ounce glasses, plastic cups or mason jars.

Spoon a dollop of yogurt into each container.

Layer with a little less than 1/3 cup berries.

Add more yogurt, distributing evenly between the containers.

Top all eight evenly with one full pouch of TONI’S Protein Granola Clusters.

You can cover with plastic wrap or lids and it keeps in the refrigerator for many days.

 

EACH PARFAIT HAS:

[RECIPE] Toni’s Shrimp Quinoa Avocado Bowl

When I’m hungry, I want something that is easy to prepare, delicious and will keep me satiated for hours. That’s why, as a nutritionist, I make sure I balance my macro-nutrients in every meal and have plenty of healthy recipes on hand! Having the right proportion of lean proteins, complex carbohydrates and healthy fats, metabolize slowly which helps to regulate my blood sugar. I have eaten this way for over 10 years and I can tell you it’s the ultimate way to help your body feel good, while getting the nutrients and energy you need to get through your day. Plus, I love all dishes that are “one dish wonders”. It makes clean-up so easy too!

MAKES 2 SERVINGS — Nutrition Facts at the bottom of this post 🙂

WHAT TO BUY:

  • 16 medium Shrimp
  • 1 c Butternut Squash or Jewel Yam, cubed (I buy frozen to keep it simple and pre-cook)
  • 1 c Mushrooms, sliced
  • 1/4 c Edamame beans
  • 2 cloves Garlic, minced
  • 1 TBS Olive Oil
  • 1 c Quinoa & Brown Rice, cooked
  • 1/4 Avocado, sliced

 

WHAT TO DO:

  1. On stove top, heat 1/2 T olive oil and add shrimp and garlic. Saute until cooked mostly through. Set aside.
  2. Add remaining olive oil and saute mushrooms.
  3. Add squash or yam and edamame beans and cook through.
  4. Combine all ingredients back into pan to heat thoroughly.
  5. Add salt and pepper to taste.
  6. Serve over bed of quinoa in bowl and enjoy!

Find more recipes in Toni’s books available online here. 

 

[RECIPE] Toni’s Avocado Cilantro Yogurt Dip

If you love dip, you will flip over this healthy recipe that is so versatile. You can use it as a spread on wraps and sandwiches, top off a bison-turkey burger or serve it with veggie sticks. It takes literally about 10 minutes to make, max.

Makes 10 servings, about 1/4 cup each

What to buy:

1 cup nonfat Greek yogurt (I use Fage 0% here)

2 small avocados

4 T chopped onion

2/3 cup cilantro

4 T hot salsa (adjust to your taste buds)

4 T lime juice

1 t salt

Place all ingredients into a food processor or blender. Blend until smooth. Garnish with cilantro and red cherry tomatoes. You can serve this right away and it keeps for days, while the flavors continue to meld.

Each 1/4 cup serving is balanced with protein, healthy fats and carbohydrates making it a balanced macro, guilt-free indulgance, yum! Some people may wonder why I chose the fat free version for the yogurt. Because it’s balanced out with the healthy fats in the avocado, the fat in the yogurt was unnecessary.