FRUIT KABOBS WITH PROTEIN DIP

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Ingredients:

  • 1/4 cup strawberries, sliced
  • 1/2 cup banana, sliced
  • 1/4 cup mandarins, peeled
  • 1/2 cup grapes
  • 1/2 cup kiwi, sliced
  • 1/2 cup plain greek yogurt
  • 1/2 cup EWYN Chocolate Whey Protein

Instructions:

  1. Combine EWYN Chocolate Whey Protein powder to plain greek yogurt. Stir until smooth.
  2. Slice fruit and layer onto BBQ skewer.
  3. Make as many as fruit allows.

Makes 1 serving

HAWAIIAN CHICKEN SHEET PAN

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Ingredients:

  • 1-1.5lbs chicken breast
  • 1 red bell pepper
  • 1 orange bell pepper
  • 1/2 red onion cut into chunks
  • 1 cup pineapple chunks
  • 50 cals of Primal Kitchen Foods Hawaiian BBQ Sauce + more for drizzling
  • 1 tbs oil
  • 1/2 cup rice

Instructions:

  1. Preheat oven to 350 degrees and line sheet with parchment paper.
  2. Season chicken with oil and combine veggies on sheet.
  3. Bake in oven for 20 minutes then remove.
  4. Add pineapple chunks to sheet and cook for an additional 20 minutes or until chicken is cooked through.
  5. Remove sheet pan from oven.
  6. Divide into 4 servings and serve over 1/2 cup rice.
  7. Drizzle with 50 cals of Hawaiian BBQ sauce and enjoy!

Makes 4 servings

EWYN SPAGHETTI SAUCE

By Recipes

Ingredients:

  • 1 lb of fresh mushrooms, chopped
  • 3 medium sweet red peppers, chopped
  • 1 medium onion, chopped
  • 28 fl oz of crushed tomatoes (low sodium)
  • 2 bay leaves
  • 2 Tbsp “Italian Spice Blend”
  • 2 garlic cloves, minced
  • 1 Tbsp sweetener (optional)

Instructions:

  1. In a non-stick pot on medium heat sauté mushrooms, peppers, and onion until soft.
  2. Combine remaining ingredients, cover and cook on low heat for 5-6 hours.
  3. Discard bay leaves prior to serving.
  4. Make in advance, jar and freeze so you have sauce ready to make a quick easy meal.

1 Cup = 1 Serving 

*Counts As: 1 Veg*

SWEET POTATO ROASTIES

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Ingredients:

  • 1 large sweet potato, cubed
  • 1 Tbsp olive oil
  • 3 sprigs of rosemary, chopped
  • 2 oz grated parmesan cheese
  • 1 garlic clove, minced
  • 1/2 tsp Himalayan salt
  • black pepper to taste

Instructions:

  1. Preheat oven to 425 F.
  2. Toss sweet potatoes, oil, salt and black pepper in a bowl coating evenly.
  3. Place on a non-stick baking tray, evenly spacing sweet potato.
  4. Bake for 15 minutes.
  5. Remove from oven, sprinkle with cheese, rosemary and garlic.
  6. Place back in the oven for 10-15 minutes.
  7. Potatoes should be fork tender and browned.

1/2 Cup = 1 Serving 

*Counts As: 1 Carb, 1 Add-On*

EWYN PEANUT BUTTER MELTS

By Recipes

Ingredients:

  • 1 Tbsp coconut oil
  • 1 Tbsp regular or natural peanut butter
  • 1 packet EWYN Cozy Whey

Instructions:

  1. Combine coconut oil and peanut butter in a microwaveable dish and melt until oil is liquid.
  2. Slowly incorporate whey powder mixing until smooth.
  3. Pour into mold and place in freezer.
  4. Ready in 5 minutes to be removed and eaten.
  5. Store remaining in freezer or fridge as they can melt at room temperature if too warm.

*can substitute EWYN Cozy Whey with EWYN Chocolate Whey Protein if you want it less sweet

Makes 1 Serving

*Counts As: 1 Protein, 1 Fat, 1 Add-On*

EWYN ITALIAN SEASONING

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Ingredients:

  • 2 Tbsp dried oregano
  • 2 Tbsp dried basil
  • 2 Tbsp dried rosemary
  • 2 Tbsp dried parsley
  • 1 Tbsp dried thyme
  • 1 Tbsp chili pepper flakes
  • 2 tsp garlic powder

Instructions:

  1. Mix all ingredients together and store in an airtight container.

Makes Multiple Servings 

*Counts As: 0*

EWYN DIRTY CHAI LATTE

By Recipes

Ingredients:

  • 1 scoop of Ewyn Vanilla Whey Protein
  • 1 cup Black Chai Tea
  • 1 shot of Espresso
  • 1 Tbsp MCT oil

Instructions:

  1. Brew 1 cup of your favourite chai tea and set aside. (brewing tip: you want hot, not boiled water for this tea.)
  2. Next brew a shot of Espresso and add 1 oz of warm water and MCT oil.
  3. Blend for 20-30 seconds.
  4. Add tea, Ewyn Vanilla Whey and blend again for 20 seconds.

Makes 1 Serving 

*Counts As: 1 Protein, 1 Fat*

BUFFALO SHRIMP BITES

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Ingredients:

  • 4 oz raw shrimp
  • 1 cup slice cucumber
  • 3 Tbsp diced red onion
  • 1/4 mashed avocado
  • 2 Tbsp mayonnaise
  • 2-3 Tbsp buffalo sauce
  • ZEST to taste

Instructions:

  1. Peel tails off shrimp and cook in saucepan for a few minutes until pink.
  2. Slice the cucumber and dice the onion.
  3. Mash avocado.
  4. Mix mayonnaise and buffalo sauce together.
  5. Toss shrimp in saucepan with spicy mayonnaise.
  6. Place cucumbers on a plate, then top with small amount of mashed avocado.
  7. Add 1 piece of buffalo shrimp on top of cucumber and avocado.
  8. Sprinkle on red onion.
  9. Add ZEST to taste.

Makes 1 Serving 

*Counts As: 1 Protein, 1 Veg, 1 Fat*

EWYN PROTEIN PANCAKES

By Recipes

Ingredients:

  • 1 egg
  • 1 egg white
  • 1/2 scoop of Vanilla or Chocolate EWYN Whey Protein
  • 1/4 cup oatmeal
  • 1 Tbsp MCT Oil or Coconut Oil (optional)

Instructions:

  1. Soak oatmeal in just enough hot water to cover to soften the oats.
  2. Mix eggs and EWYN Whey Protein into oats with a fork or blend in blender for smoother texture.
  3. Pour mixture onto heated frying pan and cover until almost fully cooked and then flip over to finish cooking.
  4. Could add 1 Tbsp of oil into the mix if you need a fat or pour some of your Tbsp onto the pan and the rest in your mix if it is not non-stick.

Makes 1 Serving 

*Counts As: 1 Protein, 1 Carb, (fat optional)*

FROZEN BLUEBERRY BITES

By Recipes

Ingredients:

  • 1 cup blueberries
  • 1/4 cup 0% Greek yogurt
  • 1/2 scoop EWYN Vanilla Whey Protein

Instructions:

  1. Mix Greek yogurt and protein powder together.
  2. With a toothpick, dip a blueberry into the yogurt mixture and transfer to a parchment paper lined baking tray.
  3. Fill tray with blueberries and place in freezer for about an hour.
  4. Take them out when you need a sweet snack!

Makes 1 Serving 

*Counts As: 1 Protein, 1 Fruit*