Get.The. Essentials.

 

Get the Essentials

Advertisements

Ready for Great Tasting Bone Broth?

Say byeee 👋 to bland bone broths & hello to InstaBroth® for an explosion of flavors in every scoop. Bone broth is a collagen & gelatin-rich liquid that is packed with amino acids. It helps soothe stomachs, assists in sports recovery, improves skin & joint heath, increases fullness & so much more. You can sip InstaBroth alone, or use it in your favorite soups & recipes. #peboost

Learn more on our website: https://proteinessentials.com/collections/instabroth-bone-broth-powder

 

42044888_1033377093513148_8064431066863108096_o

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

Protein Essentials CHECKOUT-4

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

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!

Get Outdoors & Get Some Health Benefits

Taking a walk outside in the winter – let’s face it – sometimes it’s hard to do. Sure it’s sunny and pretty out there – but it’s so cold! Here are just a couple of reasons why it’s worth it to bundle up and head on out there. We all already know that exercise is good for us. Turns out a walk outside in the winter has extra health benefits. So fill your thermos with InstaBroth and get out there!

  1. You’ll burn more calories. Yep! Trying to stay warm and trudging through the snowy landscape will rev up your metabolism. According to weightwatchers.com, “Walking may just be the simplest way to stay active — it improves circulation, mobility and balance, helps you lose weight, and even works to prevent osteoporosis. All you have to do is put one foot in front of the other!”

    Winter Walk

  2. You’ll boost your immunity. According to alive.com, “Exercise is a proven immune booster: walking for just 20 minutes a day can help strengthen your immune system. And walking briskly for 45 minutes five days a week has been shown to reduce the risk of catching a cold by one-third.”
  3. You’ll reduce your stress. According to alive.com, “Our brains are hardwired to appreciate nature, and winter scenery is incredible: snow-dusted mountain peaks, clouds misting across the sky … you get the idea. Being in nature can make you calmer and less likely to brood.”
  4. You’ll feel more peaceful. According to weightwatchers.com “Walking outdoors in winter is extremely invigorating and almost meditative,” says Suzanne Nottingham, an American Council on Exercise spokesperson. “It’s like you’re part of nature, walking in the midst of howling winds, blowing snow and a bright sun. And it’s quiet; not many people are out.” Earl Gray Tea, Halos & a Scoop of collagen

When you return from the outdoors, make yourself a healthy hot chocolate using Protein Essentials Chocolate or Unflavored Collagen to warm yourself. Or continue to destress after your walk with calming tea infused with a scoop of Protein Essentials Collagen

banner wo background?

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.