meal prepping – Living Intuitively

Healthy Banana Muffins (Gluten & Dairy Free)

These gluten and dairy free banana muffins are soft, fluffy and delicious! They are great for breakfast, snack or dessert! And takes less than 30 minutes to put together. Enjoy!

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Ingredients:

3 medium ripe bananas, mashed

2 eggs

1/4 cup monkfruit maple syrup, linked here

2 teaspoons vanilla extract

1 cup packed blanched almond flour

1 cup gluten free oat flour

1 teaspoon baking powder

1/2 teaspoon cinnamon

1/4 teaspoon salt

(optional) 1/4 cup dairy free mini chocolate chips, linked here

(optional) 1-2 tablespoons dairy free mini chocolate chips for sprinkling on top

Step 1

Preheat oven to 350 degrees F. Line a muffin tin with 12 liners, and spray the inside of the liners with nonstick cooking spray (I use coconut oil spray).

Step 2

In a large bowl, mash the bananas with a fork. Using an electric mixer, on low, add in the eggs, maple syrup and vanilla until smooth.

Step 3

In a separate medium sized bowl, whisk the almond flour, oat flour, baking powder, cinnamon, and salt until well combined. Add in the dry ingredients slowly to the wet ingredients. Mix until combined and then fold in the chocolate chips (if using).

Step 4

Divide batter evenly between liners, and if using chocolate chips, sprinkle on the tops of the batter. Bake for 20-25 minutes until tester comes out mostly clean (a few crumbs are okay!).

Step 5

Let cool, and enjoy!

The BEST Chicken Tortilla Soup (Gluten & Dairy Free)

Rainy days call for a delicious soup, am I right?! This Creamy Chicken Tortilla Soup has SUPER clean ingredients, and is the absolute best for weekday meal prepping. The key ingredient is the coconut milk in order to keep it dairy free and still have that amazing richness, without adding anything processed. Enjoy!!

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Ingredients:

2 tablespoons olive oil or avocado oil

3 organic chicken breasts

2 10 oz cans of fire roasted tomatoes with chilis

4 garlic cloves, peeled & minced

1 15 oz can black beans, drained

1 can green chilis

2 bell peppers, diced

1 small jalapeno, diced

1 zucchini, chopped

2 limes, juiced

1 cup tortilla chips

32 oz chicken bone broth

1/2 cup full fat coconut milk, unsweetened

1 teaspoon Celtic sea salt

1 teaspoon black pepper

1 teaspoon garlic powder

1 teaspoon onion powder

1/2 teaspoon dried mexican oregano

1 teaspoon paprika

1 teaspoon cumin

Toppings: vegan shredded cheese, vegan sour cream, guacamole, tortilla chips, hot sauce

Step 1

Heat a large soup pot over medium heat. Once hot, add the chicken and sear for 2 minutes on each side. Set aside.

Step 2

Add another drizzle of oil in the same pan and add the garlic, chilis, jalapeno, bell peppers and zucchini. Stir in all seasonings and sauté for about 5 minutes, until everything is tender.

Step 3

Add the black beans, tomatoes, chicken broth and seared chicken back in the pot. Bring to a boil, then cover and turn heat to low. Cook for 25-30 minutes.

Step 4

Remove chicken and shred it with two forks. With the chicken removed, add the coconut milk, lime juice and tortilla chips. Blend the soup & veggies with an immersion blender or in smaller batches with a regular blender.

Step 5

Add the chicken back in and serve with your choice of toppings!