Sharing a super delicious and super easy homemade peanut butter protein bar recipe. It’s gluten-free and dairy-free, too!

Hi friends! How are you? I hope that you’re having a wonderful week. Leading up to our trip, I was doing a ton of meal prepping. With P home and doing the homeschool thing, she’s helped me a lot, and it’s so amazing for the kids to be stocked with staples and healthy snacks, too.

Even when I don’t meal prep a lot, there’s something that I emphasize: protein. I think protein is the hardest macro to hit if it’s not prepped and ready to go. When I open the fridge and see a pack of raw chicken or anything else, I’ll choose anything else lol. If the chicken is cooked, I’ll eat it!

Getting enough protein is essential for overall health, muscle recovery, and staying full and satisfied throughout the day. Whether you’re trying to build muscle, maintain a healthy weight, or to ensure you’re meeting your daily nutritional needs, protein plays a significant role.

How much protein do you actually need each day?

While the recommended daily intake varies depending on factors like age, activity level, and fitness goals, a general guideline is around 0.8 grams of protein per kilogram of body weight for the average person. Athletes or those with active lifestyles may require even more. I found that there’s a sweet spot for protein, and for myself, I try to hit at least 100g per day.

One of the easiest ways to increase your protein intake is by incorporating protein-rich snacks into your day. Somethine we LOVE: these homemade protein butter bars. They’re packed with wholesome ingredients, easy to make, and absolutely delicious – I think you’ll love them as much as we do!

Peanut Butter Protein Bar Recipe

These peanut butter protein bars are the perfect balance of chewy, nutty, and naturally sweetened goodness. They’re packed with protein, thanks to vanilla protein powder, and they’re a convenient snack on the go. Unlike many store-bought protein bars, this recipe is made with clean, simple ingredients that you likely already have in your pantry. Plus, they’re gluten-free, naturally sweetened, and can easily be made dairy-free by choosing the right chocolate.

Each serving contains approximately 10-12 grams of protein, making it an excellent way to fuel your body and keep your energy levels stable throughout the day.

Does Peanut Butter Have Protein?

Peanut butter has a small amount of protein, along with healthy fats that help keep you full and satisfied. On average, one tablespoon of peanut butter contains about 4 grams of protein. While it’s not as protein-dense as foods like chicken or fish, peanut butter can be paired with other protein-rich ingredients like vanilla protein powder or greek yogurt. Even though it has a little protein, I consider it to be more of a fat in my daily nutrient balance.

How To Make Peanut Butter Protein Bars

Ingredients:

1 cup natural peanut butter (or almond butter/cashew butter for variation)

1/3 cup maple syrup

1 teaspoon vanilla extract

1/2 cup vanilla protein powder

1/2 cup almond flour or oat flour

1/4 teaspoon sea salt

1/3 cup dairy-free chocolate (melted for toppin

Today I’m sharing a dairy-free and gluten-free recipe for Mediterranean egg bites. Try this as a high-protein meal prep option!

Hey hey! How’s the week going? I hope you’re having a great one so far! It’s been busy as usual – but I’m looking forward to some weekend fun with the crew. 🙂

For today’s post, I’m so excited to share a recipe that we’ve all been enjoying lately: Mediterranean egg bites. I made a batch as part of meal prep and they made amazing quick breakfast and lunchtime staples. (I also love them in a Siete almond flour tortilla!) In addition, they freeze beautifully and the kids love them, too.

(I would be happy to say that Maisey didn’t try any of these, but she might have stolen one or four from the countertop.)

When I have a savory and protein-packed breakfast, I feel more satisfied throughout the morning and don’t feel like I crave sweets or sugar as much throughout the day. In fact, this is a great meal idea for metabolic flexibility. And you could just enjoy the egg bites first before heading into fruit or oatmeal as a full breakfast.

Read more

Hi friends! Hope your morning is going well. I have a long post tomorrow about creating a healthy relationship with food, but today, I wanted to re-share this oldie but goodie in honor of the upcoming “all things green” holiday.

Not only is this is the best St. Patrick’s Day cocktail, it’s the best cocktail for anytime, really.

There’s not too much “Irish” about me. There’s a little bit on my great-grandmother’s side, the fact that I used to Irish Step dance (I had a mean slip jig), and I married an Irish man. He introduced me to wonderful things about his family’s culture -they actually own a bar in Ireland that we’d love to visit someday!- including this cocktail. It has a rich sweetness to it, a little goes a long way as it’s very rich, and is absolutely perfect for the upcoming holiday.

We’ve had some pretty memorable St. Patrick’s Days, like when we visited Savannah and the power went out in the entire city. (I was convinced it was aliens or an attack of some sort.) But with all of the ones we’ve spent together, my favorite was the night we stayed home in Valdosta, watched movies and drank copious amounts of this cocktail.

My version is with almond milk, and the Pilot’s is with heavy cream or regular milk:

[One of these things is not like the others. Also, these are older pics but my go-to almond milk right now is the Malk brand]

As you guys know, I tend to stay away from dairy for health/skin/autoimmune reasons. I don’t stay away from Bailey’s Irish cream for any reason aaaaaand they now make a dairy-free version that’s pretty good 😉 I also have added back some dairy with success after healing my gut!

Here’s the recipe for my favorite cocktail, which I’ve dubbed “The Lucky Irish Girl.” Even though I’m mostly Irish by association, St. Paddy’s is one of my favorite holidays. Hope you enjoy this drink as much as we do!

Sharing my favorite daily detox vegetable soup recipe. 

Hi friends! How are ya? Hope you’re having a lovely morning so far. The Pilot is off work today (!) so I’m looking forward to a morning hike and breakfast and coffee date. (You know, if both kids go to school. I feel like any time one of us books the day off, a kid stays home sick lol.)

While Tucson is still warm and toasty, it’s official soup season. TBH, for me, all year is super season. It can be a blistering 115 outside, and I’m still inside eating a scalding bowl of soup. I LOVE soup, especially for lunches, because you can make a ton in advane and pack in a ton of nutrients. You can customize them depending on what you have on hand, add extra protein (like an egg on top, or shredded beef or chicken), and it’s one of my 3 s’s: a salad, soup, or smoothie every day.

Detox vegetable soup recipe

I’m also a fan of making *detox soups.* I call it this because they’re light and easy to digest, but they also fit in with my favorite Dr. Cabral detox requirements. Soups are my EquiLife detox go-tos, for the reasons I mentioned above. I also call it that for The Man aka Google, so if you searched for “detox soup recipes” and found this page, YAY and welcome the blog 😉

This particular recipe is super simple, made in the Instant Pot, and ideal for meal prep or a cozy, nutrient-dense lunch or dinner.

Benefits of Detox Vegetable Soup

Packed with Nutrients:

Sweet potatoes, zucchini, and bell peppers provide vitamins A, C, and antioxidants to support your immune system.

Rich in Fiber:

Beans like garbanzo and kidney beans promote digestive health and can help with detoxification by improving gut function.

Hydration:

Veggie broth is hydrating, which is essential for detox functions.

Supports Weight Loss:

Soups can be lower in calories, but also satisfying, which can improve satiety and reduce cravings.

Anti-inflammatory:

Herbs like thyme, rosemary, and oregano have anti-inflammatory properties and also make it taste delicious.

Meal Prep Tips

Batch Cooking:

This soup freezes well! Make a large batch and store portions in the freezer for quick meals during the week. (I love these Souper Cubes!)

Topping Ideas:

Prep your toppings (avocado, herbs, and lemon juice) in advance and store them separately for easy assembly when serving.

Versatility:

Swap out beans for your preferred legumes, or use other veggies like spinach or green beans,  depending on what you have on hand.

Sharing the recipe for one of my all-time favorite crowdpleasing recipes: 4-ingredient guacamole. 

Hi friends! How’s the morning going so far? I’m off to the girls’ school for a bit, taking a barre class, and then to my annual derm apointment. Friendly reminder to get your skin checked! (I could make a weird segway into an Austin Powers guacamollllllleeee reference here but I’m just going to stop myself now.)

Let’s talk about one of the best appetizers to ever exist.

Guacamole is one of those foods that instantly makes any gathering more fun. It’s the ultimate dip that everyone loves, and the best part? You can whip it up in no time with just a handful of ingredients. Whether you’re hosting a party, hanging out with the fam, or just want a quick snack, guacamole is always a good idea. Today, I’m sharing a 4 Ingredient Guacamole Recipe that’s so simple and delicious, it might just become your new go-to.

I love guacamole because it’s the perfect blend of creamy, tangy, and fresh. Plus, it’s packed with healthy fats from the avocado, which is always a win. (Let’s just ignore the 140000 tortilla chips I eat along with it!)

This recipe is minimalistic, but has bold flavors.  With just four ingredients, you can have this ready to go in less than 10 minutes. Here’s the super easy guac recipe that’s perfect for any occasion!

4 Ingredient Guacamole Recipe

Sometimes, less is more, and this simple 4-ingredient guacamole recipe proves that. It’s all about letting the natural flavors shine. The creamy avocado base, combined with zesty lemon juice, fresh pico de gallo, and a pop of cilantro, creates a guacamole that’s bright, refreshing, and soooooo good.

What I love about this recipe is how fast it comes together. Seriously, you’ll spend more time eating it than making it, and that’s the best kind of recipe in my opinion. Whether you’re prepping for a party, making a quick snack for yourself, or need something to spice up your meals, this guac is always a hit.

I also have a regular house guacamole recipe here, but this one is my go-to when I’m crunched on time or when I’m making a huge batch; it’s much faster and easier.

What To Eat With Guacamole

Guacamole is a versatile superstar, and it pairs beautifully with so many dishes. Here are a few of my favorite ways to enjoy this easy guacamole recipe:

1. Tortilla Chips

Classic and always a crowd-pleaser. The crunchy, salty goodness of tortilla chips with the creamy, flavorful guac is a match made in heaven. Perfect for game day, parties, or life.

2. Tacos

Guacamole and tacos are a dream team. Spread a layer of this 4-ingredient guacamole recipe on your tacos for an instant flavor boost. It works with any