A Cup a Day

Delicious InstaBroth® is all the collagen and gelatin rich goodness of bone broth in an instant. InstaBroth is protein packed and gluten free. Experience collagen wellness with Protein Essentials.


InstaBroth and Laptop


Hearty Protein Veggie Muffins

These stick to your ribs muffins are full of flavor. Packed with collagen protein and healthy vegetables with just a touch of sweetness – perfect for guilt free on the go. They make a great breakfast, lunch or pre-workout snack.

1 small sweet potato
1 medium zucchini
2 carrots
1 1/4  cups flour
1 cup oats
1 T brown sugar
1 scoop PE Chocolate Collagen
1/4 c mini chocolate chips
1/2 t salt
1 T baking powder
1 cup milk
1/4 c vegetable oil
2 large eggs
1 t vanilla

Preheat oven to 425. Grease a muffin tin.
Peel sweet potato and carrots. With food processor set to grate – process vegetables. Once your vegetables are grated, remove them from bowl and switch to chopping blade. Pulse  vegetables until finely processed being careful not to turn them to mush. Use paper towels or cheese cloth to remove excess water. You should have about 2 cups of vegetables.
Add vegetables to large bowl. Add the dry ingredients including the chocolate chips. Whisk to combine. Set aside.
In medium bowl beat wet ingredients together until light. Pour the wet ingredients into the dry ingredients. Blend just to combine.
Fill muffin cups about three quarters full. Bake 15-20 minutes or until a toothpick inserted in the middle of a muffin comes out clean. Enjoy!Veggie Muffins

Ancient Grain & Superfood Protein Balls

These protein balls are packed with protein, ancient grains and superfoods for a healthy and delicious snack. Trust us, you are going to want these in your life! So easy to make and even easier to eat. Great for grab and go. Perfect pre or post work out snack!
Combine the following ingredients in a large bowl:
2 cups of oats
1 cup of nut butter
2 scoops Protein Essentials Chocolate Collagen
2 tablespoons chia seeds
2 tablespoons of Linwoods Flaxseed, Sunflower & Pumpkin Seed Mix
2 tablespoons of chopped pecans
1 tablespoon of amaranth
1 tablespoon of mini chocolate chips
pinch of salt
3 tablespoons of almond milk

Mix the ingredients together to combine. Roll into 1 inch balls. Add a splash of water if the balls don’t come together easily. Enjoy!

PEBallsChocolate w scoop 2 for Amazon KSW


Chocolate Strawberry Banana Smoothie

There is nothing like a classic with a new twist. Strawberry Banana Smoothie with Chocolate Collagen Protein – delicious, protein packed & seasonal. Great for breakfast on the go!

1/2 a frozen banana
7 strawberries
1 scoop PE Chocolate
1 cup of milk to a blender

Add all the ingredients to a blender and process to desired consistency. Enjoy!

Strawberry Banana Chocolate no Bag

Shrimp, Asparagus & InstaBroth Grill Packets

1 lb peeled and deveined shrimp
1 shallot, sliced
1 bunch asparagus, cut stalks into thirds
1 clove garlic, minced
Juice of 1 lemon
1 pint of grape tomatoes, halved
1 c InstaBroth®, chicken
1/2 bunch of parsley, roughly chopped
salt & pepper

Heat a grill to medium heat.
Add all the ingredients to a large bowl and fold to combine. Make 4 “boats” out of heavy duty tin foil. Fill the tin foil boats with the shrimp mixture. Crimp the tin foil packets to seal. Cook on grill for 8-10 minutes or until shrimp are opaque. Top with parmesan cheese, serve over rice or with crusty bread. Enjoy!

Shrimp Packet

Chicken Tortillas with Sweet Potato

This vegetable forward dish is a healthy crowd pleaser. Use leftover chicken for an easy weeknight meal.  Combining super healthy sweet potato, InstaBroth® and spices makes a delicious, hearty sweet and spicy combination.

1 T extra virgin olive oil
1 red pepper, roughly chopped
1 yellow onion, sliced into half moons
1 small sweet potato, peeled & grated
1/2 can diced tomatoes
3/4 – 1 C InstaBroth®, chicken
1/2 t chipotle chili
1/2 t red pepper flakes
1/4 t turmeric
1 t salt
1 t pepper
1/2 t ground mustard
1/2 t minced garlic flakes
1 can black beans, rinsed and drained
1 can corn, rinsed and drained
1 1/2 c shredded, cooked chicken
1 1/2 c spinach, roughly chopped
1 small bunch cilantro, roughly chopped
1 avocado, seeded and diced
100% whole wheat tortillas, warmed

Heat  olive oil in large saute pan over medium/medium low heat. Add red pepper, cooking and stirring until starting to blacken. Add onion cook and stir until beginning to soften. Add grated sweet potato, stirring, add tomatoes and InstaBroth®. Bring to a boil, reduce to simmer. Add spices, stir. Add in black beans and corn, cook about 5 minutes. Add chicken, spinach and cilantro. Cook until warmed through.
Roll mixture into warm tortillas with avocado or serve over cooked brown rice. Enjoy!

Mexican Fiesta w Sweet Potato

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InstaBroth + Zoodles = Easy, Healthy Dinner

This is a perfect weeknight meal. Really though since it is zoodles – it is definitely company worthy! No spiralizer? No problem. Many grocery stores now carry zoodles in the produce or freezer section.

1 shallot, sliced
1 clove garlic, minced
2 T olive oil
1 peeled & spiralized sweet potato
1 spiralized zucchini
salt & pepper
1 c InstaBroth, chicken
1/2 c basil, julienned
cooked turkey meatballs

Heat olive oil over medium low heat in a large non stick pan. Add shallots, saute until translucent, about 3-5 minutes. Add garlic and cook until fragrant. Add zoodles. Sprinkle with salt and pepper to taste. Toss and cook gently, using tongs, until zoodles are shiny. Add cooked turkey meatballs. Add InstaBroth, bring to boil, reduce to simmer. Allow to simmer until the zoodles are the desired consistency. Just before serving add the basil. Garnish with pepitas, pine nuts or parmesan cheese if desired. Enjoy!


turkey meatballs spiralized final