Anna's Famous Protein Bar (nut,gluten,dairy and egg free)


2 cups or 1 (16 oz) jar of sunflower butter (nut free) or use organic almond butter
1 1/4 cup organic agave or honey
2 cups Arbonne fit essentials vanilla (or chocolate) vegan protein shake mix or Trader Joe's soy protein vanilla powder ( I use Aria women's wellness protein)
3 cups gluten free rice crispies ( I use Mom's Best Cereal - Crispy Cocoa Rice)


In microwave bowl combine sunflower butter (or almond) and agave (or honey). Heat in microwave for 70-90 seconds until it easily stirs. Add protein powder and rice crispies and mix thoroughly. Press in 9x16 pan. Refrigerate for 1 hour or until solid enough to cut into bars.

24 servings:
calories; 240; fat 9 grams; protein 13 grams; carbs 24 grams

Trout with Pan-Seared Tomatoes


2 skin-on Trout
Kosher salt
Gluten Free Flour - (I used Bob's red mill)
2 tablespoons canola oil
1 tablespoon butter
1 lemon, juiced
2 tablespoon olive oil
1 cup cherry tomatoes


Heat pan over medium high heat
Season fish on meat side with salt and pepper
Dredge fish in flour and shake off excess
Add canola oil to the hot pan followed by 1 tablespoon butter
Place fish skin side down
Make sure to keep the fish from sticking to the pan by jiggling the pan
Cook until golden crust are on the meat
Turn the fish and cook until skin turns golden brown
Remove from heat
Add lemon juice to the fish
Serve hot

Heat pan in medium heat
Add olive oil
Cook tomatoes for about 5 minutes
wait until tomatoes brown or the skin turns lighter in color.

Baked Italian Meatballs

1 lb ground beef
1/4 cup seasoned dry bread crumbs (I used gluten free)
1 egg
2 Tbs water
1 tsp minced garlic
1/2 tsp salt
1/8 tsp. pepper

1. Heat oven to 400 F. Combine ground beef, bread crumbs, egg, water, garlic, salt and pepper in large bowl, mixing lightly but thoroughly. Shape int o12 two-inch meatballs. Plce on rack in broiler pan. Bake in 400F oven 17 to 19 minutes.

2. Serve with pasta sauce over hot cooked  GF pasta or  GF rolls.

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