Upside-Down Nectarine Berry Cobbler

upside down nectarine berry cobbler

Recipe: Upside-Down Nectarine Berry Cobbler

Crust:

2 cups almond flour

1/4 cup tapioca flour or arrowroot starch

1/4 tsp salt

1/4 tsp baking soda

1 tsp cinnamon

1/4 cup pure maple syrup or honey

1 tsp vanilla

Filling:

3 nectarines, cut into bite size pieces (I used fresh)

2 cups blackberries (I used frozen)

1/4 cup pure maple syrup or honey (you could use less depending on how sweet your fruit is)

dash of salt

dash of cinnamon

Preheat oven to 350 degrees. Add all filling ingredients to a saucepan and cook over medium heat for 7-8 minutes, until bubbling. Meanwhile, mix all crust ingredients until combined, then form into a ball and place on a sheet of parchment paper. Put another piece of parchment paper on top and with a rolling pin, roll out into a thin crust. Take off top piece of parchment, and slide the crust (with the bottom piece of parchment) into a 9-inch round pan. Pour in filling, being careful to strain off liquid, and then fold crust over (it will crumble–that’s ok, just crumble it on top of the filling):

Bake in oven for 30-35 minutes, until bits of crust are turning golden brown and filling is bubbling. Carefully flip upside down into a glass dish and let cool for a few minutes before serving.

Note: You could simplify this recipe by avoiding the “upside-down” part and just doing it in a regular baking dish if desired.

Dainty Pumpkin Muffins

dainty pumpkin muffins

Being that we have gladly embraced fall now (even though it’s still in the 90′s), I still had some pumpkin to use up from my last pumpkin recipe. So here is a yummy pumpkin muffin treat!

Recipe: Dainty Pumpkin Muffins

3 cups almond flour

1/4 tsp baking soda

2.5 tsp gluten-free, aluminum-free baking powder 

3/4 tsp salt

2 tsp cinnamon

1/2 tsp ground nutmeg

1/4 tsp allspice

1/3 cup full-fat, unsweetened coconut milk

1/2 cup water

1 1/4 cups pumpkin puree

1/2 cup coconut oil, melted

1 tsp vanilla

1/2 cup pure maple syrup or honey

Preheat oven to 350 degrees and line a muffin tin with liners. In a large bowl, stir together the dry ingredients. In a separate bowl, whisk together the remaining ingredients, then add to dry ingredients and stir until combined. Fill muffin liners at least 3/4 full and bake in oven for 20-25 minutes, until toothpick inserted comes out clean. Let cool for about 10 minutes before eating.

Note: Store in fridge for best results

 

Grain-Free Pumpkin Spice Cake

grain free pumpkin spice cake

Recipe: Grain-Free Pumpkin Spice Cake

4 cups almond flour

1/2 tsp salt

1 tsp baking soda

1 TBSP cinnamon

3/4 tsp allspice

1/2 tsp ground ginger

3 eggs

3/4 cup unsweetened, full-fat coconut milk

1 (15 oz) can pureed pumpkin

1 cup pure maple syrup

1 tsp vanilla

Preheat oven to 350 degrees and grease a 9×13 pan with coconut oil. In a large bowl, combine the dry ingredients. In a separate bowl, whisk together the eggs, coconut milk, pumpkin maple syrup and vanilla. Pour into greased pan and bake in oven for 30-35 minutes, until toothpick inserted comes out clean. Let cool for 10 minutes before serving.

What’s for Dinner

pork steak with balsamic reduction

Monday: Maple-Glazed Ham, mixed veggies and blueberries

1 ham, bone-in

1/2 cup pure maple syrup

1/4 cup coconut oil

pinch cayenne pepper

Preheat oven to 300 degrees and line a broiler pan with foil. In a small saucepan, heat maple syrup, coconut oil and cayenne pepper to boiling. Reduce heat, simmer for a few minutes, and remove from heat. Place ham on broiler pan, and baste with syrup mixture. Bake for about 2.5 hours, basting every 1/2 hour or so. Check temperature, and if it’s at 160 degrees, you’re done! Otherwise, keep baking until 160 degrees is reached.

Tuesday: Chicken-Bacon-Broccoli Stir Fry, carrots and strawberries

2 lbs boneless, skinless chicken thighs

1/2 lb bacon, chopped

3-4 cups chopped broccoli

salt and pepper to taste

Heat a large skillet over medium heat, and add bacon. Cook until starting to crisp, then add chicken and broccoli. Cook until chicken is done and sprinkle with salt and pepper.

Wednesday: Herbed Salmon, roasted spaghetti squash and fruit salad

 

4 salmon filets

4 TBSP coconut oil

Herbes de Provence

garlic salt

Raise oven temperature to 375 degrees. Place salmon filets individually on pieces of foil. Put 1 TBSP coconut oil on each filet, then sprinkle with Herbes de Provence and garlic salt:

Seal each filet in the foil and place in oven for 15-20 minutes, until salmon flakes easily. Remove from oven and serve over spaghetti squash.

Thursday: Leftovers from previous days

Friday: Pork steak with Balsamic Reduction, cauliflower and grapes

4 pork butt steaks

1/2 cup balsamic vinegar

2 TBSP honey

1/4 cup chopped fresh basil

4 TBSP olive oil

2 cloves garlic, minced

pinch cayenne

salt and pepper

Preheat broiler and line a broiler pan with foil. In a small saucepan, bring balsamic vinegar, basil, garlic, cayenne, olive oil, a bit of salt and pepper, and honey to a boil. Reduce heat and simmer until the sauce has thickened a bit (about 10 minutes). Place chops on broiler pan, sprinkle with salt and pepper and broil about 6-8 minutes per side, until done. Top with balsamic reduction and enjoy!

Roasted Balsamic Brussels Sprouts

roasted balsamic brussels sprouts

I never liked Brussels sprouts growing up, but now that I know there are tricks to cooking them, they are one of my preferred vegetables! Here are a few tips:

  • Pick smaller Brussels sprouts if possible (they tend to be sweeter)
  • Peel off the first few outer leaves
  • Blanching before roasting seems to take away a lot of the bitterness
  • Don’t overcook!

Recipe: Roasted Balsamic Brussels Sprouts

1 lb Brussels sprouts

1/4 cup olive oil

2 TBSP balsamic vinegar

salt and pepper to taste

Bring a large pot of water to boiling and preheat oven to 400 degrees. Cut ends off Brussels sprouts and then cut in half, allowing the outer leaves to fall off. Put in boiling water for about 7-8 minutes, then quickly remove and run under cold water, drain. Toss in a bowl with the olive oil and balsamic vinegar, then pour in a single layer onto a foil-lined baking sheet. Sprinkle with salt and pepper, then bake for 5-7 minutes, until crisp.

 

“Paleo-fied” Pumpkin Pie Bars

pumpkin pie bars

Don’t be scared by the number of ingredients: This literally took about 5 minutes to throw together!

Recipe: “Paleo-fied” Pumpkin Pie Bars

Pumpkin mixture:

1 (15 oz) can pureed pumpkin (nothing added)

1/4 cup honey or pure maple syrup

1/4 cup full-fat, unsweetened coconut milk

1 egg

3/4 tsp cinnamon

dash salt

Crust:

2 cups almond flour

1/4 cup tapioca flour or arrowroot

1/4 tsp salt

1/4 tsp baking soda

1/4 cup honey or pure maple syrup

1 tsp vanilla

1/2 cup coconut oil, melted

Preheat oven to 325 degrees and grease an 8×8 pan with coconut oil. In a medium bowl, mix together all the pumpkin mixture ingredients. Set aside. In a large bowl, combine all the crust ingredients. Press the crust into the greased pan and pour the pumpkin mixture on top. Bake in oven for 40-45 minutes, or until pumpkin is set. Remove and cool a bit, then place in refrigerator and chill for at least an hour, cut into squares and enjoy!

Note: For best results, store in refrigerator.

Nut Butter Caramel Sticks

nut butter caramel sticks

The other night I woke up at about 2 a.m. and this idea popped into my head: Almond Butter Caramel. Yum! After tasting these, my 5-year-old daughter said, “Mommy! These taste like a REAL dessert…like from a RESTAURANT!” Highest compliments. lol These aren’t “sticky” like regular caramel, but the caramel flavor is there, and I actually like the consistency more!

Recipe: Nut Butter Caramel Sticks

1/4 cup butter or coconut oil

1/2 cup pure maple syrup

1/2 cup unsweetened, full-fat coconut milk

1/4 cup unsweetened almond butter or other favorite nut butter

dash of salt

Add all ingredients except almond butter to a saucepan. Heat over medium heat, stirring occasionally, until temperature reaches about 220-230 degrees, and it looks like this:

Remove from heat and stir in almond butter. Let cool for about 10 minutes, until the consistency is like almond butter. Spread onto some parchment paper and press to desired width. Place in fridge for at least 30 minutes, until hardened. Cut into sticks and enjoy!

Note: These will soften at room temperature, so I suggest storing them in the fridge until ready to devour.

How learning I had adrenal fatigue changed my life

adrena fatigue

Some of you may remember my previous post about morning melancholy, fatigue and low progesterone. After my appointment with a hormone specialist, I went back to my conventional doctor to have my hormones checked through blood tests. My numbers came back low on both my Cortisol and DHEA. I have heard of adrenal fatigue with low Cortisol levels, but really didn’t know much about DHEA. I did some research, and realized that a lot of my DHEA issues may simply be arising from my low Cortisol levels. Instead of just taking a DHEA supplement, I really wanted to fix the underlying problem: adrenal stress and fatigue. I did say to Superman, “I’m not sure why I would have adrenal fatigue. That comes from being stressed, and I don’t feel stressed.” But then he reminded me of all my responsibilities and everything I’m involved with, and it made a bit more sense.

What are your adrenal glands for? Well, they are two small triangular glands that sit atop your kidneys. They are chiefly responsible for releasing hormones (like cortisol) in response to stress. In short, they help calm you down when you’re stressed. And when you are continually stressed, or you have chronic infections, your adrenal glands get tired, or fatigued. And then you have problems. You can read more about what exactly adrenal fatigue is HERE.

Back when Superman was doing really poorly, I read a book called “Adrenal Fatigue: The 21st Century Stress Syndrome” by James Wilson. I had just skimmed it before, desperately seeking answers to why Superman wasn’t improving. This time around, though, I read the book cover-to-cover, soaking in all the info that seemed so incredibly pertinent to me. The book also contains a pretty extensive “test” that I took (which you can take HERE), and all signs confirmed my prior thoughts.

So I decided it was time to make some positive changes to see if I could help my mild depression, fatigue, and heart palpitations that were plaguing me any time I sat down to relax. Here are the steps I’ve taken so far:

  • Completely eliminating caffeine (this may not be permanent–I may reintroduce it at some point, but caffeine is awful for those with adrenal fatigue, so for now it’s out)
  • Allowing myself (often forcing myself) to lay down for 15-20 minutes every day. When the kids go to room time in the afternoon, I lay down.
  • Drinking more water–I have a hard time remembering to hydrate myself. Now I carry around my big insulated cup of water all the time.
  • Doing a Whole30 (well, actually, it was a Whole25 since it was 25 days)
  • Taking 200 mg of magnesium every night
  • Allowing myself to “loosen up” sometimes, and not be so uptight about things
  • Getting a sitter to give me a 3-hour break each week so I can just go out by myself, meet a friend for lunch, or get work done that I wouldn’t be able to get to otherwise
  • At the advice of my doctor, I am also starting an adrenal support supplement that contains herbs and amino acids to help boost my adrenals

I have noticed a huge improvement this past month. I would probably have said it was the Whole30 before, but I have done 3 other Whole30′s, and I have never felt this good. So although I believe the Whole30 helped, it wasn’t the only reason I started to feel better. I’m not exactly sure what it is that has improved my situation. I’ll probably know more once I go back to eating my regular “80% Paleo” ways. If I begin to feel my symptoms creeping back, I’ll know that my diet has more to do with it than I thought. If I continue to do well, then I’ll know that whatever it is that I’m doing is working! One of the key things has been listening to my body. When I feel tired, I tell the kids I need to lay down for a few minutes, and after 15 minutes, I always feel a ton better. Before, I would fight through the fatigue and either drink some coffee or just figure I had to keep myself awake.

I feel like I’ve discovered this little nugget of truth that was so simple, but  never even occurred to me. Now, we’ll see if my changes last longterm or if my body begins to readjust. I still have moments of sadness that seem to come off and on, but nothing near like what it was before.

Oh, and if you’re wondering if YOU may have adrenal fatigue, check out this awesome chart and article to help break down your symptoms: Adrenal Fatigue vs. Hypothyroidism

Disclaimer: I am not a medical professional, this is purely my personal experience. If you are experiencing any symptoms, see your doctor or naturopath for advice.

Why I’m Ending My Whole30 on Day 25

whole30

 

This is my 4th Whole30. If you’re not familiar with the Whole30, it’s basically a 30-day “reset” where you eat meat, vegetables, nuts, seeds and some fruit. There is no dairy, grains, sweeteners (including natural), processed foods, etc. This program is not intended to be a long-term “diet,” but a way to figure out emotional cues, things that don’t agree with you, and just overall help you know what’s going on with your body.

This time around has been my best Whole30 yet. I’ve had great energy, even moods, and just feel pretty darn good in general. And I had planned on completing the whole 30 days. But this Thursday I am going to a French potluck with dear friends to celebrate a birthday. And I thought, is missing the fellowship of sharing a meal together worth it in order to continue my Whole30? Or do I feel content with where I am in my journey, knowing how my body feels when I eat certain things, and would I like to enjoy an experience with friends more than sitting on the sidelines? The answer, for me, was to enjoy life. Now, I don’t plan on going crazy or anything. I’m not going to eat a tub of ice cream or down a pizza. But I am going to enjoy some homecooked french food and time with friends. And I truly don’t see it as a failure. I feel great. The Whole30 for me is not about being “perfect” or miserable. It’s about resetting my system (usually after I’ve indulged a bit too much for awhile). And I’ve accomplished that. I look forward to ending my Whole30 on Thursday not because I can’t wait to eat some treats, but because I can’t wait to share a meal with friends.

So, that’s why I’m ending my Whole30 on Day 25. And I’m good with that.

What’s for Dinner 9/17-9/21

baked apple meatballs

Monday: Asparagus-Tilapia Stir Fry

3-4 tilapia filets

1 lb asparagus, cut into 1-inch pieces

garlic salt

chili powder

2-3 TBSP olive oil

Heat olive oil in a large skillet over medium-high heat. Add asparagus and cook for 3-4 minutes, then add fish, garlic salt and chili powder. Cook until fish is done, and serve promptly.

Tuesday: Slow-Cooked Duck with Vegetable Gravy

This is what I found at Costco:

Here’s the recipe:

One 3-lb duck

3 TBSP olive oil

1 large onion, chopped

2 cloves chopped garlic

2 large carrots, cut into chunks

1.5 tsp salt

3/4 tsp pepper

more salt and pepper to taste

1 cup water

Heat oil in  large skillet. Add carrots, onions, garlic 1.5 tsp salt and pepper. Cook until onions and carrots are beginning to tender. Pour into crockpot, set duck on top, and generously sprinkle with salt and pepper. Pour 1 cup water into crockpot. Cook on low for 4-6 hours, then remove duck. Strain off duck fat (keep if you’d like to cook with it!):

With an immersion blender, blend the veggies until they are a puree:

Slice duck, and serve with veggie puree over it. Yum!

 

Wednesday: Baked Apple Meatballs

3 lbs ground beef

2 apples, peeled and grated

1 tsp red chili pepper flakes

2 tsp salt

1 tsp garlic powder

1 egg

Mix all ingredients and let sit for at least a 1/2 hour to absorb flavors. Preheat oven to 375, and line a broiler pan with foil. Roll meat mixture into balls about the size of tennis balls (a bit smaller), and place onto broiler pan. Bake for 35-40 minutes, until meat is no longer pink. Let cool for a few minutes before serving.

Thursday: Leftovers from previous days

Friday: Ginger-Garlic Cod

4 cod filets

1/4 cup coconut aminos

3/4 tsp fresh grated ginger

2 cloves minced garlic

1 tsp salt

3-4 TBSP olive or coconut oil

Place fish in large Ziploc bag. Add remaining ingredients (except oil) and toss gently to combine. Let marinate for at least a 1/2 hour. Heat oil in large skillet over medium-high heat. Place fish in skillet and cook 4-5 minutes per side, until it flakes easily with fork. Remove and serve.

Asian Almond Chicken

asian almond chicken

This recipe is reminiscent of Asian Peanut Chicken, but uses much better ingredients!

Recipe: Asian Almond Chicken

2 lbs boneless, skinless chicken thighs

1/2 cup unsweetened almond butter

2 TBSP sesame oil

1/2 cup olive oil

3/4 tsp fresh grated ginger

1 tsp red chili pepper flakes (optional)

2 cloves minced garlic

1 tsp salt

1 cup chopped green onions

3 TBSP coconut oil

2 TBSP roasted sesame seeds

In a large Ziploc bag, combine the chicken, almond butter, sesame oil, olive oil, ginger, garlic, red pepper flakes and salt and let marinate for at least an hour. When ready, heat the 3 TBSP coconut oil in a large skillet over medium-high heat. Add the chicken (with the marinade) and cook for about 5 minutes. Add in green onions and cook another 5-7 minutes, until chicken is done. Remove to serving platter and sprinkle with sesame seeds. Serve promptly.

Garlic-Infused Roasted Carrots

garlic infused roasted carrots

Recipe: Garlic-Infused Roasted Carrots

8 large carrots

1/2 cup olive oil

3 large cloves garlic, smashed (I just lay the knife on a clove and give it one good smash)

salt and pepper to taste

Preheat oven to 400 degrees, and line a baking sheet with foil. Heat olive oil and garlic over low heat for about 10 minutes, until fragrant. Remove cloves from oil, cut ends from carrots and slice into finger-size pieces. Put in bowl and toss with garlic olive oil. Lay in a single layer on the baking sheet and bake for 20-25 minutes, until beginning to brown and can be easily pierced with a fork. Remove from oven and sprinkle with salt and pepper.

Almost at 3,000 likes!

Wow! All of the sudden, we are less than 200 “likes” away from 3,000 on my Facebook page! I think a giveaway is in order once we hit the big 3,000, what do you think? What would you like?? Whole9′s “It Starts with Food”? Everyday Paleo’s “Family Cookbook”? Something else? Let me know what you want, and I’ll go with the idea that comes up the most! Oh, and please share my blog and/or Facebook page to help me reach that magic number!

Caleb’s Almond Butter-Chocolate Chip Cookies

calebs almond butter cookies

My 9-year-old son, Caleb, likes to experiment in the kitchen. We have a deal that if he experiments, he leaves nothing for me to clean up. And he pretty much sticks by it, but I do occasionally have to do a “mommy clean” after the “kid clean” is done. Yesterday, he came up with this recipe, and although I couldn’t try the end result since I’m on the Whole30, Superman vouched for them and said they were “blog worthy!” So, here it is! Just a disclaimer: remember, this was created by a kid, so it has a lot of “sweet” in it!

Recipe: Caleb’s Almond Butter-Chocolate Chip Cookies(makes about 3 dozen cookies)

1 1/4 cups almond flour

1 tsp baking soda

1/2 cup soy-free, dairy-free chocolate chips

3/4 cup unsweetened almond butter

1/2 cup honey

1 tsp vanilla

1/4 cup water

Preheat oven to 350 degrees, and line a baking sheet with parchment paper. Mix dry ingredients in a large bowl, then add almond butter, vanilla, water and honey, and stir until combined. Scoop onto cookie sheet and bake for 9-10 minutes, until golden brown. Let cool on cookie sheet for 2 minutes before removing to wire rack. Caleb says you won’t regret making these…unless you don’t like almond butter.

Herbed Salmon with Dry-Roasted Spaghetti Squash

herbed salmon with dry roasted spaghetti squash

This was my Day 10 Whole30 lunch!

Recipe: Dry-Roasted Spaghetti Squash

1 spaghetti squash

olive oil

salt and pepper

Preheat oven to 350 degree. Cut top off spaghetti squash, cut in half lengthwise and scoop out seeds. Baste with olive oil, sprinkle generously with salt and pepper and place open side-down on baking sheet. Bake for 45-60 minutes, until fork can pierce flesh easily. Remove from oven and cool while preparing salmon:

Recipe: Herbed Salmon

 

4 salmon filets

4 TBSP coconut oil

Herbes de Provence

garlic salt

Raise oven temperature to 375 degrees. Place salmon filets individually on pieces of foil. Put 1 TBSP coconut oil on each filet, then sprinkle with Herbes de Provence and garlic salt:

Seal each filet in the foil and place in oven for 15-20 minutes, until salmon flakes easily. Remove from oven and serve over spaghetti squash.

Broiled Tomato Coins

broiled tomato coins

This was an awesome Whole30 snack!

Recipe: Broiled Tomato Coins (makes 2-3 servings)

4-5 Roma Tomatoes

olive oil

salt

pepper

Preheat broiler in oven and line a baking sheet with parchment paper. Slice tomatoes in thin “coins” and lay in a single layer on the baking sheet. Broil for 7-9 minutes, about 5-6 inches from heat, until crisping. Let cool for a few minutes before chowing down!

 

Breakfast for One

breakfast for one

This recipe does have a little cook time, but I whipped mine up, put it in the oven, and showered while it was baking. It’s all about multi-tasking!

Recipe: Breakfast for One

2 eggs

1/2 Aidells Chicken Apple Sausage, chopped

1/2 tsp minced jalapeƱo

2-3 TBSP chopped broccoli

salt/pepper to taste

coconut oil to grease

Preheat oven to 350 degrees. Grease ramekin with coconut oil. Whisk together eggs, then add remaining ingredients and stir. Pour into ramekin, place onto baking sheet (in case it overflows) and bake 20-25 minutes, or until egg is set and top is golden brown. Let cool for a few minutes before eating.

What’s for Dinner 9/3-9/7

cocoa chili burgers

Monday: Sun-Dried Tomato Fish Fry, kale salad and cantaloupe

1.5 to 2 pounds mild fish (I used Swai, which I got at Costco), cut in chunks

6 cups broccoli, cut into bite-size pieces

1 cup chopped sun-dried tomatoes

4 TBSP olive oil

1 tsp red chili pepper flakes

2 tsp garlic salt

pepper to taste

Heat oil in a large skillet over medium heat. Add broccoli, toss to coat, cover and cook for 3-4 minutes. Add rest of ingredients and gently stir, cooking for another 6-8 minutes, until fish is cooked through.

Tuesday: Slow-cooked Brisket, cauliflower and strawberries

3 lb beef brisket

1 large onion, cut into chunks

3-4 large carrots, cut into chunks

1 TBSP chili powder

2 TBSP garlic salt

3 cups water

Add all ingredients to slow cooker and cook for 6 hours on low. When done, slice brisket into desired size and serve.

Wednesday: BBQ Cocoa-Chili Burgers

2 lbs ground beef

1.5 TBSP unsweetened cocoa powder

2 TBSP chili powder

1 tsp salt

1 egg

Preheat grill. Mix all ingredients together in a large bowl, and form into patties of desired size. Add to grill and cook 3-5 minutes per side, until desired doneness. Top with whatever you like!

Thursday: Leftovers from previous days

Friday: Blackened Catfish, green beans and grapes

2 lbs catfish filets

2 tsp black pepper

3/4 to 1 tsp cayenne pepper (depending on how hot you like it)

2 tsp garlic powder

1 tsp salt

2 TBSP coconut oil + 4 TBSP coconut oil, separated

2 TBSP lemon juice

Heat an iron skillet over medium-high heat and preheat oven to 350 degrees. Melt together the 2 TBSP coconut oil and lemon juice. In a small bowl, mix together all the spices. Baste one side of catfish with the lemon juice/coconut oil and sprinkle lightly with the spices. Add the remaining 4 TBSP coconut oil to skillet and place spice-side down in the pan. Baste the top side with the lemon juice/coconut oil and sprinkle with spices, cook for 1 minute, and flip over, cooking for one more minute. Remove to 9×13 pan and set aside while you prepare the rest of the catfish. Once they are all seared, place in oven for about 10-15 minutes, until fish flakes easily. Serve promptly.

 

Protein-Packed Power Balls

protein packed power balls

I wanted to come up with a snack that I could grab that was high-fat, high-protein and would give me a kick in the pants (energy-wise). These did the trick! As far as I know, these are Whole30 compliant, but I suppose if you were using them to satisfy some craving, they wouldn’t be. Please note: these are not a sweet treat. They are delicious, but functional, especially for after a workout!

Recipe: Protein-Packed Power Balls

1 cup unsweetened almond butter

1/3 cup coconut cream concentrate, melted

3/4 to 1 cup raisins

1/2 cup sunflower seeds

Blend all ingredients in a food processor until smooth, then scoop onto parchment paper and refrigerate for 30 minutes. Pop one in your mouth for a great protein snack! Store in fridge for best results.