Instagram story viewer> @blendedpeanut> Posts

brooke murphy

@blendedpeanut

12.3K

followers

485

following

🌱holistic health coach
simple recipes & coastal living
st.pete, fl
💌 [email protected]

POSTS STORIES REELS TAGGED

Download All

5 sweet treats I actually make on repeat (+ a bonus fun fact about each)

comment “RECIPES” & I’ll send you all 5 recipes💌

s’mores sweet potato brownies!

fudgy, not cakey, and the secret is sweet potato. plus cocoa is surprisingly high in magnesium, a mineral most of us don’t get enough of

caramel apple bites!

medjool dates taste like caramel all on their own & the fiber in apples actually feeds the good bacteria in your gut

pumpkin pie bites!

pumpkin pie in one bite :) pumpkin’s one of the best foods for glowy skin, so these feel extra right in the fall

chocolate protein rice crispy treats!

you guys loved the vanilla so much I made chocolate & added the protein to minimize any sort of sugar crash afterward

chocolate banana bread stuffed dates!

tastes like dessert, and dates are full of fiber, so they’re great for digestion

comment “RECIPES” & I’ll send you all 5 recipes💌 by @blendedpeanut

3

26

17 hours ago

Having a few healthy ingredients ready to go in the fridge makes putting together meals SO much easier throughout the week🧺🍓🫐

Here’s what I prepped:
- sliced veggies
- washed + sliced fruit
- raw carrot salad
- chia seed pudding
- sweet potatoes
- a little sweet treat

It takes a little time upfront, but makes eating healthy feel so much more effortless all week long

#mealprep #ingredientprep #foodprep #holistic by @blendedpeanut

3

19

2 days ago

caramel apple bites!!

Ingredients
6 medjool dates, pitted
½ apple, sliced
nut butter
chocolate
flaky sea salt

Directions
1. Slice your dates open and remove the pits.
2. Fill each date with nut butter, then tuck a slice of apple into the middle.
3. Dip each bite in melted chocolate and sprinkle with flaky sea salt.
4. Place in the fridge until the chocolate is set.
5. Enjoy!

#carmelapple #healthydessert #sweettreat #dessert @hukitchen by @blendedpeanut

3

50

6 days ago

the better your mornings are, the better the rest of your day will be 🌾🌊

#morningroutine #stpete #morningvlog by @blendedpeanut

3

30

8 days ago

spicy coconut beef broth bowl! 🌶️🥥
such a good switch up from my usual beef bowls!!

Ingredients:
1 lb lean ground beef
½ yellow onion, finely diced
2 garlic cloves, minced
1 tsp ginger powder
1½ tbsp soy sauce or coconut aminos
1 tbsp chili crisp
½ can coconut milk
½ cup beef broth
1 tbsp lime juice
1 tbsp rice vinegar
1 tbsp Sriracha
2 green onions, sliced
Lime, for serving
Salt + pepper
For serving: jasmine or white rice

Directions
1. Heat a skillet over medium-high heat. Add the ground beef, season with salt and pepper, and cook until browned and slightly crispy.
2. Add the yellow onion and cook for 2–3 minutes. Stir in the garlic and ginger powder and cook for another 30 seconds.
3. Add the coconut aminos, chili crisp, coconut milk and beef broth. Stir everything together and let it simmer for 5–7 minutes, until the sauce thickens slightly. Stir in the Sriracha at the end.
4. Serve the beef with rice and top with green onion, a squeeze of fresh lime and an extra little drizzle of chili crisp (optional: more sriracha🔥🤤) & enjoy!!

#easyrecipe #highproteindinner #onepandinner #healthyrecipe by @blendedpeanut

3

31

9 days ago

s’mores sweet potato brownies!!

Ingredients
1 cup mashed sweet potato
½ cup unsweetened cocoa powder @navitasorganics
¼ cup peanut butter @spreadthelove
2 eggs
2 tbsp pure maple syrup
1 tsp vanilla extract
¼ tsp baking powder
Flaky sea salt
Dark chocolate chips @hukitchen
1/2 cup graham crackers @simplemills
1/2 cup marshmallow fluff @tooniemoonieorganics

Directions
1. Preheat oven to 350°F.
2. Add sweet potato, cocoa powder, peanut butter, eggs, maple syrup, vanilla, baking powder, and salt to a bowl. Mix until well combined.
3. Fold in some dark chocolate chunks and crushed graham crackers.
4. Pour the batter into a greased or lined baking dish and spread evenly.
5. Top with extra crushed graham crackers, marshmallow fluff, chocolate chips, & flaky sea salt
6. Bake at 350°F for about 25 minutes, or until the brownies are set.
7. Let cool slightly before slicing & enjoy!! by @blendedpeanut

3

70

13 days ago

One pan creamy pasta in 20 minutes!
Make this once and they’ll request it forever🙂‍↔️🍝

ingredients:
4-6 pappardelle pasta nests
2 Tbsp olive oil
1/2 red onion, chopped
2-3 garlic cloves, sliced
10-12 cherry tomatoes, halved
1 cup baby spinach
1 tsp of garlic powder
1 tbsp Italian seasoning
Salt & black pepper
1 2/3 cup bone broth
1/3 cup heavy whipping cream
1/3 cup milk
½ cup pasta sauce
Optional: add grilled chicken & parmesan cheese

Directions:
1. In a large pan, layer the tagliatelle, cherry tomatoes, onion, spinach, and garlic.
2. Drizzle with olive oil, add pasta sauce, Italian herbs, cream/ milk, and broth.
3. Cover and cook over medium heat for about 15-20 minutes, stirring a few times (add a bit more broth if it gets too dry)
4. Top with grilled chicken & parm if desired & enjoy!

#easyrecipe #healthylifestyle #foodie #pastarecipe #pasta by @blendedpeanut

3

25

2 months ago

travel day but beach first 𓇼 ̊。 by @blendedpeanut

3

42

21 days ago

pumpkin pie bites!!
a little pumpkin pie in bite-sized form 🤎

ingredients:
⅓ cup pumpkin purée
¼ cup creamy almond butter @eatfixandfogg
¾ cup vanilla protein powder @equipfoods
1 cup crushed graham cracker @simplemills
1 tbsp maple syrup
1 tsp pumpkin pie spice or cinnamon
pinch of salt
8-10 medjool dates, pitted

directions:
1. Add all ingredients to a bowl except dates and mix until fully combined.
2. Remove pits from dates and stuff mixture inside.
3. Top with crushed graham crackers and pinch of salt.
4. Store in the fridge and enjoy!

#pumpkinpie #healthydessert #fallrecipe #easyfallrecipes by @blendedpeanut

3

35

25 days ago

chicken enchiladas!!
~ one of my favorite easy + crowd-pleasing dinners to quickly whip together!!

Ingredients:
1 cup sour cream (I used dairy free @foragerproject )
15 oz enchilada sauce @sietefoods
1 tbsp nutritional yeast
1 tsp salt
1/4 tsp pepper
4-5 cups cooked chicken, shredded
8 tortillas

For serving:
fresh cilantro

Directions:
1. Preheat oven to 350
2. In a large bowl, mix together 2/3 cups sour cream, 2/3 cups enchilada sauce, nutritional yeast, and salt and pepper
3. Add the shredded chicken and toss in the sour cream enchilada sauce to combine
4. Pour 1/3 cup of enchilada sauce into the base of the dish
5. Fill each tortilla with the chicken mixture and line them up in the pan
6. Combine your remaining 1/3 cups of dairy-free sour cream with what’s left in your jar of enchilada sauce & top your enchiladas with the sauce mixture
7. Place in the oven for 20ish minutes
8. Remove from the oven and serve with fresh cilantro, red onions, & sour cream
9. Enjoy!

#chickenenchiladas #easyrecipes #enchiladas #healthyrecipes #easydinner by @blendedpeanut

3

35

23 days ago

lots of evenings spent here lately🫧 by @blendedpeanut

3

33

a month ago

Healthier Buffalo Chicken Dip!!

Ingredients:
½ container cottage cheese
2–3 tbsp buffalo sauce (depending on your spice level)
1–2 tsp garlic powder
1½ cups shredded chicken
handful of sliced green onions
Chips, for serving

Directions:
Add the cottage cheese, buffalo sauce, and garlic powder to a blender and blend until smooth and creamy. Stir in the shredded chicken and top with green onions. Optional: heat until warm. Serve with chips or enjoy on toast or in a wrap!

#easyrecipe #buffalochickendip #healthydip #highproteinmeals by @blendedpeanut

3

39

a month ago