Top Her Couture

Being healthy is so important whether pregnant, training hard in the gym, or just an everyday good habit.  We recently switched our protein to PaleoPro's Aztec Vanilla Protein due to an onset of what we think are new allergies.  We also wanted better gut health from a cleaner protein.  So many brands have extra fillers and additives making it hard to pinpoint a problem if there is any and can become hard to digest. PaleoPro Protein claims: 26g of protein per serving. no dairy or whey or soy. pastured grass-fed beef. no added hormones. minimal processing. paleo ingredients. natural collagen. totally delicious. gluten free. I am not going to lie, the taste has to grow on you.  To help with the taste, my go to is an Almond Butter, Banana, Vanilla Protein Shake. Ingredients: 1 scoop  PaleoPro Protein Powder Half a Banana 1 cup of ice 1 cup almond milk [could substitute for your milk of choice] 1 tablespoon of Almond butter [could subs...

1 tsp Blueberry Bolero 3 egg whites 1 cup rolled oats Pam Spray Combine oats and Bolero into mixer.  [we use a ninja] Turn on until oats are a flour like consistency Combine mix with 3 egg whites Whisk until combine Heat skillet on medium heat. Coat skillet with Pam Spray Place mixture in pan. Cook until both sides are golden brown. Not a blueberry fan, replace with any other Bolero falvor - strawberry, hibiscus, banana, etc.  This makes 1 pancake serving.

Most people have no idea that many things associated with smell also make great flavors.  More and more edible flowers are popping up in culinary creations.  Lavender Ice Creams.  Marigold Lollipops.   Hibiscus Frostings.   These fragrant and edible delights go beyond the sense of smell and can add a pop of yum to your palette.  I use a variety of Bolero flavors as well as steeped dried buds one can usually get at any natural or whole foods grocery store. Rose Jello 1 Packet Rose Bolero 1 Packet of Knox Gelatin 4 cups of water [pre-mixed Bolero] 1. Stir until dissolved 1 packet of Rose Bolero into pitcher of water [about 1.5L] 2. Follow Instructions on Knox Gelatin Box Boil 3 cups of Bolero Rose water Place 1 cup of cool Bolero Rose Water in separate bowl Sprinkle 1 Knox packet over cool Rose Water Let Sit Slowly add boiling Rose Water Stir for 5 minutes until gelatin is completely dissolved. Place in pan or setting container Put in ...

Chicken Wraps 1 lb chicken tenders 6 tbsp buffalo sauce [split into 4 tb & 2 tb]  I used Guy Fieri to cook & tossed with Frank's Red Hot 12 Romaine Lettuce leaves PAM Spray Preheat oven to 350 PAM Spray a casserole dish Toss chicken tenders in 4 tsp of sauce Place in casserole dish and cover with tin foil.  Cook for 10-15 mins. Cool.  Cube Chicken.  Toss with remaining 2 tbsp sauce. Nutrition Chix Wraps 3 wraps with 1oz each 182 Calories Fat              7.4g Sodium      203mg Potassium  315mg Carbs          4.2g Fiber           2.7g Sugar          1.5g Protein        23.5g Avocado Fries 2 Medium Avocados 1/4 cup breadcrumbs 1/4 cup flour   I used sweet potato flour 1 large egg white [whisk until frothy] 1 tsp pepper 1 tsp sea salt **optional extra sea...

Ingredients : Makes 1 pancake - 2 scoops Melaleuca FiberWise: Orange 1 scoop Melaleuca Vitality Protein: Vanilla 1 scoop Allmax Glutamine powder 1 tsp NOW Lysine powder 1.5 tsp cinnamon 2 egg whites 1 tb Unsweetened Almond Milk: Vanilla PAM Spray Coat pan with PAM on medium heat. Mix all dry ingredients together. Add in egg whites & almond milk. Mix thoroughly until smooth. Pour into coated pan.   It will not bubble like a traditional pancake and will brown a little darker so watch carefully. Add optional Vanilla Extract or berries.  Top with Melaleuca Omega Creme. Nutritional Facts Calories  197 Fat              2 Carbs        28 Protein      31 Sodium    231 Sugar          7

Cupcake Tray Food Processor Crust: 1/4 cup walnuts 3 dates deglet 1 tsp water Filling: 1/2 medium avocado 2 Tb Melaleuca Creme Lime Sorbet 1 Scoop Melaleuca Amino Boost 1-2 key limes juiced [start with one then add to taste preference] 1. In a food processor, put in walnuts. dates, and water. Pulse for a few minutes until chunky & sticky 2. Take mixture and press into the bottom of 3 of the cup cake tins 3. In a food processor, mix avocado, Omega Creme, Amino Boost, and key lime juice until creamy 4. Spoon mixture on top of crust. 5. Place in freezer for 30-1 hour. 6. Enjoy!! ** I like a tart Key Lime. To make it more sweet use less Key Lime Juice and add a little more avocado.  Add optional sweetener of your choice. Nutrition/serving - makes 3 : 184 Calories   16g Carbs   14g Fat    2g Protein    2g Sodium   6g Sugar

This is a quick & easy recipe for a healthy lifestyle.  Have wings without the fat!! Ingredients: 1 tbsp  Walden Farm's Chipotle Ranch Dressing 2 tsp    Frank's Red Hot Sauce 3 oz     Cooked chicken chunks/shredded  [can substitute for canned white chicken in water if you are in a bind or tuna: Higher sodium content] 2 rice cakes   Lundgren's Eco-Brown Rice Salt Free 1 cup fresh spinach Mix first 3 ingredients together thoroughly. Place small bed of spinach on rice cake. Top with buffalo chicken mix Enjoy! Tip:  You can also omit the rice cakes & spinach and use celery for dipping! Nutrition Facts:   1 Serving Amount Per Serving Calories 229.9 Total Fat 3.4 g Saturated Fat 0.6 g Polyunsaturated Fat 0.5 g Monounsaturated Fat 0.7 g Cholesterol 52.7 mg Sodium 579.2 mg Potassium 326.6 mg Total Carbohydrate 29.1 g Dietary Fiber 2.7 g Sugars 0.1 g Protein 22.1 g Vi...

1-2 tsp  Stevia powder 4 oz.     unsweetened applesauce) 2 tsp     ground cinnamon 1 1/2     tsp ground ginger 1/2 tsp  ground clove 1 tsp     baking powder 1 tsp     baking soda 1/2 tsp  salt 1-2 tsp SweetLeaf drops: Vanilla Creme  3/4 cup Egg whites 15 oz. can of raw pumpkin 2 cups oat flour 2 scoops of vanilla protein [nutritional info based on using ALLMAX Isoflex Whey] 1/2 cup chopped walnuts (optional)  Preheat the oven to 350 degrees Fahrenheit. Spray a 9 X 13 Pyrex dish with non-stick spray. Combine first 11 ingredients and mix well. Add the final 3 ingredients and mix together. Spread batter into the Pyrex dish and bake for 30 minutes. Allow to cool. Then cut into 30 squares. Nutrition Facts without walnuts 30 Servings Amount Per Serving  1 square Calories                         22.5 Total Fat   ...

Guilt Free Southwest Burgers by tophercouture featuring a square grill

What you will need: 10 limes 2 lemons 1 navel orange 2 lbs fresh tilapia- lay individual fillets on wax paper in the freezer until semi-frozen2 tbsp extra virgin olive oil 2 tbsp coconut oil 1 tsp fresh ground pepper divided in half 2 tsp kosher salt divided in half 1 small cucumber without skin cubed 2 roma tomatoes seeded and cubed 1 small jalapeno seeded and diced 1 tbsp chipotle smoked tabasco sauce 1/2 cup finely chopped cilantro  2 small avocados pitted 8 corn tortillas [I always opt for Gluten Free ones] Ceviche Take semi-frozen tilapia and cut into 1/2" cubes using a sharp knife.  Using a juicer, combine juice from orange, 2 lemons, and 8 limes in a bowl.  Whisk lightly in 1/2 tsp salt, and 1/2 tsp pepper.  Add the tilapia cubes and place in fridge for no less than 3 hours.  Be sure to mix about every hour and a half.  The longer you marinade, the taster the dish.  I usually do at least 6 hours. Salad Combine juice from 1...

What you will need: 1/3 cup Flax Meal 1 1/4 cup Almond Meal 2 large  Egg Whites 2 tsp  Apple Cider Vingear 1 tb coconut oil 2 tsp Baking Powder 2 tsp  Baking Soda 2 tsp of each  Dried Thyme, Oregano, Basil Loaf Pan approx. 8"x4" Preheat oven to 350 degrees Mix all dry ingredients together thoroughly Add in eggs and oil. Grease loaf pan Add in final ingredient, vinegar.  Stir until combined. Pour batter evenly into pan.  Bake for 25-30 minutes. Nutritional Info Servings Per Recipe: about 9 slices Amount Per Serving Calories: 154.6 Total Fat: 12.5 g Cholesterol: 0.0 mg Sodium: 382.4 mg Total Carbs: 5.8 g Dietary Fiber: 4.4 g Protein: 6.7 g

What you will need: 1/3 cup agave nectar raw 1/3 cup agave nectar maple 1 cup creamy Peanut Butter [using organic is best like Maranatha] 2 cup Flaxmeal 2 cut quick oats 8"x8" baking pan 3.5 tbsp coconut oil [not melted] 2 scoops chocolate protein [use the scoop that comes with your protein powder like MaxPro] 1/8 cup cacao powder In a 3 qt sauce pan, bring both agaves to a boil for about a minute.  Remove from heat and add in peanut butter.  Stir until creamy.  Add flaxmeal and oats until combined.  Take mixture and press into the bottom of baking pan until evenly distributed. In a small sauce pan, melt coconut oil over medium-low heat.  Add in cacao and protein powder until smooth.  Pour mixture over baking pan with flax/oat mixture.  Place in fridge for 15-20 minutes or until chocolate hardens.  Cut into 1 to 1.5" squares and serve.  recipe by Alyssian Vissat, National NPC Bikini Nutritional Info Servings Per Recipe...

1/4 unrefined coconut oil melted 1/2 cup cacao powder 3 egg whites 1 whole egg 3/4 cup raw agave nectar 3 scoops chocolate protein powder [like MaxPro] 1/2 cup flax meal 8"x8" pan 3 mixing bowls • preheat oven 375 degrees 1. Whisk cacao powder and coconut oil together until smooth 2. In a separate bowl mix chocolate protein and flax meal until combined 3. In a separate bowl beat eggs and agave together. 10 mins until fluffy and frothy feel. 4. Mix coconut oil mix into egg mix. Then add protein mixture until smooth. 5. Place mixture in greased pan and cook 30-35 mins. Check by sticking knife in middle. If it comes out clean then they are ready. GLUTEN FREE recipe by Alyssian Vissat Nutrition Facts   Servings Per Recipe:  9   Serving Size:  1 serving Amount Per Serving   Calories 316.4   Total Fat 26.2  g       Saturated Fat 7.8  g     ...