Spaghetti Squash with Meatballs & InstaBroth

This is a delicious veggie forward meal. It is hearty and warm with layers of flavor. It’s also gluten free!

1 spaghetti squash
1 package chicken meatballs or homemade
2 c assorted veggies, chopped*
1 shallot sliced
1 clove garlic, minced
2 t & 1 T olive oil, divided
2 t dried minced garlic
1/2 c InstaBroth
salt & pepper
parmesan cheese, optional

Preheat oven to 375. Wash spaghetti squash, pat dry and pierce all over with a fork. Microwave entire squash for 4 1/2 minutes. Don’t wait too long, but once it is cool enough to handle, carefully cut it in half lengthwise. Microwaving it should make this task much easier. Now scrape out the seeds and the guts – you don’t need to be a perfectionist about this – just get them mostly out and set aside. Rub 1 t olive oil on each side of the squash. Sprinkle each side with the dried minced garlic, then salt and pepper. Flip them so they are dome shape up and put them on a cookie sheet. Bake them at 375 for 45 minutes or until soft.
Separate the guts from the squash seeds. Again no need to be a perfectionist. Grease a small cookie sheet. Put the seeds on the cookie sheet, season with salt and pepper. Bake for 8 minutes. Set aside. Try not to eat too many.
Cook the meatballs according to package directions. We like to bake them.
In the meantime prepare the vegetables. *Use whatever vegetables you like; a bag of spinach, a spinach/kale mix, we like Mann’s Power Blend. Heat a medium/large skillet to medium heat. Add 1 T olive oil, once it is hot, add the vegetables, shallot and minced garlic to the pan. Season very lightly with salt and pepper. Cook vegetables until just beginning to soften – about 8 minutes depending on your vegetables. Add InstaBroth, bring to boil, reduce to simmer. Add the cooked meatballs to skillet.
speghetti squash meatballs and InstaBroth

Once the spaghetti squash is cooked, allow it to rest for about 5 minutes, otherwise the stands can become mushy. Using a fork, gently scrap the spaghetti squash strands from the sides of the squash – they should pretty much just fall away. Place a serving of spaghetti squash on each plate, followed by the veggie and meatball mixture. Top with spaghetti squash seeds. You can also top with parmesan cheese if desired. Enjoy!


Black Bean & Tomato Soup with InstaBroth

Black Bean & Tomato Soup with InstaBroth is easy to make and will help you stay on track with your fitness goals. This healthy recipe is high in protein and under 500 calories per serving so you can eat a nutrient dense meal and stay warm!

1 clove garlic, minced
1 shallot, chopped
1 t olive oil
3 c InstaBroth, chicken
28 oz diced tomatoes w green chilies
2 15.5 oz cans black beans, drained & rinsed
1 carrot, diced
2 T cooked corn kernels, optional
thyme leaves from 3 thyme sprigs
dash red pepper flakes
cooked chicken, 2 breasts cubed or shredded
salt & pepper to taste
half a bunch of cilantro, chopped, save some for decoration

Add olive oil to dutch oven over medium heat. Add shallots and garlic, cook until shallots soften, about 5 minutes. Add InstaBroth, tomatoes, black beans, carrot, thyme, red pepper flakes and salt & pepper. Bring to a boil, reduce to simmer. Use an immersion blender to blend up some of the soup. Or ladle 1 1/2 cups of soup into blender, carefully blend and return blended soup to pot. Add cooked chicken cubes and corn if using. Allow to simmer for 20 minutes. Before serving add the cilantro.
You can serve the soup as is or add cilantro as decoration. You can also add small dollop of sour cream, shredded cheese, pepitas, tortilla strips. Enjoy!

Soup w new bag pic

Protein Essentials Test Kitchen Helpful Planning Tips:  Did you know that onions and shallots freeze well? They do. Next time you are chopping or slicing an onion, instead of wrapping up the unused half onion and sticking it in the fridge where it is doomed to ultimately wind up in the garbage can,  chop or slice the whole thing, double baggie it, label it and pop it in the freezer. Soups and stews are the perfect place for frozen onions and shallots. For the chicken, left over frozen (thawed) or rotisserie chicken is perfect for this recipe. Another tip, get the corn and carrots from the salad bar at the grocery store, you could even swap out the shallot for onions from the salad bar.

Dinner Smoothie w Collagen Protein

The dinner smoothie. Perfect for days when you ate more than you planned throughout the day. Late business lunch? No problem – dinner smoothie. Load your smoothie with healthy fats and collagen protein – it will be easy on your gut and the glycine in Protein Essentials collagen can help to induce sleep.

1 heaping cup spinach kale mix
1 small frozen banana
1 T nut butter
1 scoop Chocolate Protein Essentials
1 T groud flaxseed, pumpkin seed, sunflower seed combo
1/2 T chia seed
1 T chopped pistachio
1/2 c almond milk

Add all the ingredients to a blender. Process until desired consistency is achieved.

Dinner Smoothie



Easy Chicken Zoodle Soup w InstaBroth

1 small to medium zucchini
1 c InstaBroth, chicken
1 – 2 scallions, chopped
1 t fresh thyme
1 t chive, chopped
dash of celery salt

Add the thyme, scallions and chive to freshly made InstaBroth. Set aside. Use spiralizer to create zucchini noodles. If you don’t have a spiralizer, cut the zucchini in to small strands.
Put the zoodles in the microwave for 30 seconds. If you like your zoodles al dente, skip this step. Add the zoodles to the InstaBroth. Add a dash of celery salt. Stir. Enjoy!



Overnight Oats with Chocolate Collagen

This recipe makes about 3 servings with 189 calories and 10 grams of protein per serving. Now that is a good way to start your day!

3/4 c oats
1 scoop Chocolate Protein Essentials
1 T  flaxseeds
1/2 T chia seeds
3/4 c almond milk
1 small banana, sliced

Put the oats in jar or bowl with a lid. Add 1 scoop Chocolate Protein Essentials, flaxseeds and chia seeds, stir. Add almond milk and sliced banana. Gently stir as to not smush up the bananas too much. Cover with lid and refrigerate overnight.

In the morning stir again. Heat up for 30-40 seconds if desired. If you like a little crunch with your oatmeal, add toppings! Toppings could include: more flaxseed, almond butter, diced apples, almond milk, granola, chopped nuts, pepitas, a dusting of Chocolate PE……..Enjoy!


Easy Healthy Veggie Packed Stir-Fry

This super healthy dish is easy, delicious and low calorie. If you leave out the meatballs, it is the perfect Meatless Monday dish. You could even add mushrooms or tofu as a meat substitution. This recipe serves 4-5 people.

1 package Mann’s Power Blend (Shredded brussel sprouts, napa cabbage, kohlrabi,
broccoli, carrots & kale.)
1 Mann’s Nourish Bowl, Monterey Risotto Flavor (kale, kohlrabi, brown rice, butternut squash w roasted garlic sauce.)
1 T or 1 scoop Protein Essentials InstaBroth, Chicken Flavor
1/2 c warm water
1 Package Aidells Chicken Meatballs, Carmelized Onion Flavor
1 t olive oil
1 shallot, sliced
1 clove black garlic, smashed
salt & pepper

Bake Meatballs in oven at 375 for 8-10 minutes according to the package directions.
Meanwhile, in a large pan over medium heat, saute garlic and shallot in olive oil for a minute. Add the Mann’s Power Blend. Stir and cook. Add salt and pepper. Follow directions on Mann’s Nourish Bowl (open sauce packet & rice packet, combine with kale, microwave 3 min.) While the Nourish Bowl is in microwave, add InstaBroth powder to warm water. Stir until combined. Add to Superfood Blend on stove. Stir to combine. Add the Nourish Bowl contents to the Superfood Blend on stove. Stir. Finally, add the cooked meatballs to the vegetable blend in the pan on the stove.
If desired, serve over rice, quinoa, couscous or pasta. Enjoy!

Extra, super time saver: most of these ingredients are available at Target #multitasking!



Perform 100 Fruit Filled Popsicles

Yep, popsicles! We know it’s a little early, but with the warm weather spreading across the country, we could not resist. Who doesn’t love a naturally good for you and delicious popsicle?! Whatever combination of Perform 100 and fruit you choose, you are getting a protein packed, vitamin rich popsicle! At about 35 calories each, Perform 100 Fruit Filled Popsicles are a healthy low calorie treat. We used a Crate and Barrel popsicle making kit. But these could easily be made in paper cups with wooden sticks or even an ice cube tray.

Make a shaker cup of your preferred Perform 100 flavor, we used the cherry flavor. Pour the drink into the popsicle molds you are using and place them in the freezer. After about an hour, add your fruit and the popsicle sticks. You might have to gently smash through the top layer of ice. For our popsicles we added blueberries. Wait for the popsicles to come to a hard freeze, unmold and enjoy!

Let your imagination be your guide with your own Perform 100 Fruit Filled Popsicles – Cherry-Lime Perform 100 with blackberries would be a great combination, Perform 100 Lemonade with stawberry pieces, Perform 100 Peach-Mango with raspberries….

Bring on summer!



Daily Collagen can Improve Your Skin

Photo: Molly Wagener ©

Photo: Molly Wagener ©

I’m sure you’ve all gone to the store and seen skin product after skin product toting their anti-aging, wrinkle eliminating, skin brightening abilities. The key ingredient in many of these products is collagen, the body’s very own protein dedicated to connective tissue. However, these topical ointments only go skin deep.

Orally administered collagen has been scientifically proven to improve the appearance of skin. Peptan® calls this trend “Beauty from Within”. As we age, our body produces less collagen fibers. This causes skin to become firmer, as well as more prone to wrinkles and dryness. But there is a solution. Peptan® explains, “3 clinical studies  demonstrate efficacy of Peptan. Placebo controlled Clinical studies by leading skin institutes show that daily intake of Peptan significantly improves skin structure and appearance in just one month.”

You can become a part of the Beauty from Within movement by using Protein Essentials Peptan® Hydrolyzed Collagen. Our collagen supplement is easily digested, and with a 90% absorption rate, your body gets the maximum benefits. This means you’ll notice brighter, less wrinkled, healthier and more youthful skin, all while also improving joint and tissue health.

Peptan® Hydrolyzed Collagen has been scientifically proven to improve skin health. Join the movement towards a healthier you by adding Peptan® Hydrolyzed Collagen to your morning routine and give yourself better looking skin, fight osteoarthritis and combat debilitating joint pain.

Protein Essentials Peptan® Hydrolyzed Collagen. It’s a Paleo Superfood™.