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Recipes

Shelly's Protein Balls - updated!

3/30/2022

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Shelly is always looking for ways to improve her recipes. Now you can make her famous protein balls lower in carbs and higher in healthy fats. Just replace the oatmeal with equal parts chopped pecans and coconut flakes! 
  • ​1 cup clean protein powder of choice
  • 2.5 cups nut butter of choice
  • 2 cups oatmeal - or - 1 cup chopped pecans/1 cup coconut flakes
  • 4 TBSP ground flaxseed meal
  • 1 tsp vanilla
  • 1 tbsp agave
  • 1 cup chocolate chips - or - 2 tbsp cinnamon
 
Mix together and form into 1 inch balls. 
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Egg Roll in a Bowl

10/12/2021

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Full of comfort-food flavors without the carbs, this recipe might just be your new go-to for a healthy, easy weeknight dinner. All you need is a skillet and about 20 minutes. You can use traditional coleslaw mix or swap out for broccoli slaw. If you want to stay gluten-free, use coconut aminos in place of traditional soy sauce. 

1 lb organic ground turkey (of meat of choice)
1 TBSP olive oil
2 tsp sesame oil (divided)
1 medium yellow onion
2 cloves garlic
5 white mushrooms
1 bag coleslaw or broccoli slaw mix
1/2 tsp grated ginger
1 TBSP apple cider vinegar
1/4 cup low sodium soy sauce or coconut aminos
Kosher salt
Black pepper
siracha or sweet chili sauce (optional)
chopped peanuts or cashews (optional)

Combine olive oil and 1 tsp of sesame oil in a large skillet.
When hot, add onion and garlic and cook about 2 minutes.
Add the mushrooms and ginger and cook an additional minute. 
Add ground turkey and cook until done.
Add broccoli slaw mix and stir everything together. 
Reduce to medium-low heat and cook for about 5 minutes, stirring often.
Add the remaining sesame oil, vinegar, and soy sauce and season with salt and pepper. 

If desired, drizzle with siracha or chili sauce, and top with chopped nuts. 

4 servings per recipe
429 calories; 11g net carbs; 27g protein; 20g fat

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Healthy Fat Trail Mix

2/23/2021

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1 cup coconut oil, melted
1/2 cup Swerve granular
4 TBLS cinnamon 
16oz bag Simple Truth Mixed nuts 
8oz bag coconut large baked flakes 
1 cup dark chocolate chips 
(optional) choice of seeds 
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Mix coconut oil, swerve, and cinnamon in a bowl. Add nuts, coconut flakes and seeds (if using) and mix until coated. Spread on a cookie sheet and bake 20 minutes at 250. Add choc chips when fully cooled. Store in an airtight container up to 2 weeks. 
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Chicken Casserole

12/20/2019

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Patriotic Protein Fruit Pizza

6/27/2019

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This fruit pizza will be the favorite for your 4thof July party when you layer strawberries and blueberries on top to look like an American flag. Your friends and family will get a healthy sweet treat and boost of protein without even realizing it. 
 
Turn this in to protein bars by adding 1 cup oats and 1 cup chocolate chips before baking, and not adding the whipped topping. 

Bars
2 organic eggs
1 tsp vanilla
1 tsp Kosher salt
1 tsp baking soda
2 5-oz containers of vanilla Okios Greek yogurt
1 cup Kodiak Buttermilk Pancake Mix
1 cup Univera vanilla protein powder
 
Topping
1 pkg whipped cream cheese
2 scoops Univera vanilla protein powder
4 5-oz containers of vanilla Okios Greek yogurt
Fruit or berries of choice
 
For bars, combine dry ingredients in bowl. Add eggs, vanilla and yogurt and mix well. Pour into 9x11 pan and bake at 350 8-12 minutes.
 
While baking, mix topping ingredients together. When bars are cooked and cooled, and topping and layer with fruit and berries. 

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Shelly’s Cauliflower Pizza

6/27/2019

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​Homemade pizza with cauliflower crust is the best option for your family pizza night. This crust does take some time to make, but the taste and health benefits are worth the effort. Use a meal prep day to make several and freeze them for later, and involve the family to see who is best at squeezing out the water.  
 
Try topping with stoplight peppers sautéed with red onion, olive oil and garlic. Add seasoned ground turkey for your protein. 


​2 bags minced cauliflower in bag (or chop 2 heads in food processor)
1 cup shaved parmesan cheese
2 TBLS Italian seasoning
2 organic eggs
Pizza toppings of your choice
 
Cook minced cauliflower according to package directions. Drain and wrap in a dishtowel then SQUEEZE to remove all excess water. If you are chopping your own, boil chopped cauliflower in 3 inches of water 4-5 minutes, covered, then drain and squeeze out excess water. 
 
Add egg, cheese and Italian seasoning to cooked cauliflower and mix well. Spread mixture onto pan lined with parchment paper into desired shape and cook on 375 until light brown (approx. 30 minutes). 
 
Top pizza with organic sauce, your favorite veggies, choice of cooked lean meat, and organic mozzarella cheese. Bake on 325 10-15 minutes until veggies are soft and cheese melts.  
 

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Mint Brownies

6/17/2019

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These keto-friendly brownies are not your weekly cheat! With 10g protein and only 3.5 net carbs, they are a guilt-free option to satisfy your sweet tooth without sabotaging your waistline. Recipe makes 16 brownies.

​​½ c almond flour
¼ c unsweetened cacao powder
¼ c Univera protein powder
½ tsp sea salt
½ tsp baking powder
2 oz unsweetened mint dark chocolate
½ c coconut oil melted
½ c monk fruit sweetener
3 eggs
½ tsp vanilla extract
 
Combine almond flour, cacao powder, salt and baking powder in a medium bowl. 
 
Melt unsweetened dark chocolate and coconut oil together using a double boiler. Stir until smooth. 
 
In a separate bowl, vigorously beat monk-fruit sweetener, eggs and vanilla extract. Add chocolate coconut oil mixture and stir until thoroughly combined. 
 
Fold in dry ingredients and mix until it forms a batter. Pour into 8x8 baking pan lined with parchment paper. Bake 15-20 minutes at 350, brownies are done when they are still slightly gooey in the middle.
 
Serving size: 1 Brownie
200 calories; 7g carbs (3.5g net); 10g protein 

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Protein Pancakes

5/29/2019

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​Pancakes are a perfect on-the-go breakfast. Make your own to save money and be sure you and your family are getting the best ingredients possible. 
 
Here are two pancake options that are delicious, high in protein, and can be made ahead and frozen for busy mornings. They are tasty enough to eat plain, but if you crave something sweet you can top with whip cream or drizzle with organic berries. Better yet, use organic peanut butter (or nut butter of your choice) for an extra protein boost.
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Buttermilk Pancakes
1 cup Kodiak Carb Conscious buttermilk pancake mix
1 cup Protein Powder
1 cup Unsweetened Vanilla Almond Milk (30 cal/serving)
1 tsp Vanilla
1/2 cup Lilly Sugar Free choc chips -or- 2 TBSP Cinnamon
 
Mix and pour 1/3 cup of batter onto non-stick skillet or add 1 tsp Ghee Butter/Kerry Gold/Organic
 
Serving size: 2 pancakes
350 calories
30 carbs
24 protein 
​14 fat
(25 carbs; 30 protein for cinnamon)
 
 
Banana Pancakes
1 ripe banana
1 scoop protein powder
1 tsp vanilla
1 tsp baking soda
1/8 cups Lilly Sugar Free choc chips 

Serving Size:  entire recipe
 300 calories
30 carbs
30 protein
(w/o chocolate chips - 25 carbs, 30 protein)
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Protein Oatmeal

5/29/2019

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Eat like a KING at breakfast, a PRINCE at lunch and a PAUPER at dinner! 
 
To maximize results, you should get most of your healthy carbs early in the day when you need more energy. At night as you wind down for the day, eat lean and green. 
 
Oatmeal is an easy breakfast option, but the lack of protein can leave you feeling hungry long before lunchtime. Adding a scoop of protein powder makes the protein higher than the carbs and keeps you feeling full longer. Top with our Nutty Granola or experiment with different fresh fruits and nuts to add variety. Avoid dried fruits like raisins and cranberries - they have a lot of sugar. 

​1/2 c Oats
1 scoop Univera protein powder
1 tsp vanilla
1/2 c vanilla almond milk
 
Add Sorg’s Nutty Granola for extra crunch and a boost of healthy fat and protein.
 
275 calories
26 protein
24 carbs
 
 

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Healthy Peanut Butter Chocolate Treats

5/21/2019

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​1/2 cup natural peanut butter, or nut butter of choice
1 scoop Univera Vanilla Protein
5 tbsp Swerve sweetner
4 tbsp blanched almond flour
1/2 tsp vanilla
1/2 cups chocolate chips
1 1/2 tbsp MCT oil
 
In a small bowl, mix peanut butter, sweetener, almond flour and vanilla until smooth. Form peanut butter mixture into 20 small balls and place on parchment-lined plate. Chill in freezer for 30 minutes. 
 
When peanut butter treats are almost chilled, place chocolate chips in small microwave-safe bowl and heat until fully melted, about 45 seconds. Add MCT oil to melted chocolate and mix well. 
 
Remove treats from freezer and drizzle with melted chocolate. Place in freezer until solid.
Store in ziplock up to 6 months
 
Serving size 2 treats
Calories 140; Fat 12; Protein 6; Carbs 4; Fiber 1
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