Sculpt + Shift 5 Week Challenge Recipes

Sculpt + Shift 5 Week Challenge on the TSS app will help you step into the New Year with clarified purpose


Lisa's weekly challenge and recipes:  


Week 1: Hydration
The Ultimate DIY Hydrator:
Week 2: Snack Naked
Roasted Edamame:
  • ½ cup frozen shelled edamame
  1. Preheat oven to 350 degrees
  2. In a bowl, combine 1 cup frozen edamame with 1 tablespoon Bragg’s amino acids (or soy sauce)
  3. Spread frozen edamame on a cookie sheet and bake for 50 minutes or until edamame browns/turns crispy
Chickpea Dip (makes 2 servings):
  • 1 can chickpeas
  • 1 tablespoon olive oil
  • Dash of garlic
  • Dash of salt
  • Dash of pepper
  • Option to add in cilantro/dill
  1. In a food processor, pulse together.
  2. 1 can chickpeas + 1 tablespoon olive oil + dash of garlic, salt, and pepper. Then add in 2 tablespoons of fresh cilantro/dill
Eggplant dip
  • 1 eggplant, sliced into 1/2 inch discs
  • 2-3 tablespoons olive oil
  • 2 tsp paprika
  • 1 tsp salt 
  1. Preheat oven to 350 degrees
  2. Coat discs with olive oil, salt and paprika
  3. Bake for 20 minutes
  4. Place all ingredients in a food processor/blender. Blend until smooth
  5. Serve cool
 Blender Banana Bread Muffin (makes 6)
  • 1 cup raw oats
  • 2 large bananas
  • 2 eggs
  • 1 tsp cinnamon
  • 1/2 tsp baking powder
  • 1 tsp salt
  • Optional: sweeten with stevia or coconut sugar
  • Optional: add ½ cup chocolate chips
  1. Preheat to 350° F
  2. Grease muffin tin with spray oil
  3. Place the eggs in the blender until smooth
  4. Add bananas, baking powder, cinnamon, salt, and sweetener (if using)
  5. Optional: If using chocolate chips, mix into batter but do not blend!
  6. Evenly divide batter into cups and bake 15-20 minutes
 Crumbly Keen-Wah Bars (Makes 3-4 bars)
  • ½ cup raw uncooked quinoa
  • 1 cup oats
  • 5 tablespoons almond butter
  • 1 teaspoon almond extract
  • ¼ cup roughly chopped dried cherries
  • optional: ¼ cup chocolate chunks
  1. In a medium bowl, stir quinoa and raw oats together.
  2. Add in almond butter and almond extract and stir until ingredients are uniformly combined.
  3. Add in dried cherries and the chocolate chunks if desired.
  4. Line small baking pan (4x4 inches) with parchment paper. Place batter into baking pan and press down.
  5. If not using a pan: line a baking tray with parchment paper and press out batter into a 4 x 4 shape.
  6. Bake at 3750 F for 20 minutes.
  7. Let cool and cut into 3-4 pieces. Place in refrigerator until ready to eat as a snack

Older Post Newer Post

  • Muchas gracias. ?Como puedo iniciar sesion?

    fyargamhxk on
  • Hi there, hope this finds you well and positive during these COVID times!
    I am considering joining TSS however , I do not not have sliders or bands and I do not want to join if all the
    Classes use this equipment. Normally I would just buy all the equipment required however I have been out of work most of the year and as a mother of two living in Melbourne Australia I have no idea when we might be back to work so I need to spend wisely.

    Thank you for your time . 🙏

    Julianne Hewitt on
  • Really like the idea of the muffins! Mine came out great, texture wise, but because I left out sweetner, they tasted weirdly salty. I think next time I’ll either half the salt, or add sweetner to balance it out. How much coconut sugar should be added if you’re opting for it? Not a seasoned baker, so I don’t trust myself to guess!

    KC on

Leave a comment

Please note, comments must be approved before they are published