Seared Tofu with Mango-Avocado Salsa

Treat tofu like fish then top with a citrusy salsa of avocado, mango, and lime. This dish can be prepared ahead of time – just reheat the tofu on the grill or on a grill pan or skillet and serve. Feel free to use fish, tempeh or seitan should also work well. Wrap it up in a tortilla if you’d like,  just cut the tofu into smaller pieces, grab some tortillas, and load them up.  

Ingredients:

  • 1 tbsp. oil
  • 1/2 lb. tofu, sliced 1"-thick and pressed to remove water (extra firm, high protein)
  • 1 mango, diced
  • 1 avocado, diced
  • 1/2 cucumber, peeled and diced
  • 1/2 red onion, diced (sauté if you do not like it raw)
  • Juice of 2 limes
  • 1 tbsp. fresh cilantro, chopped
  • Salt
  • Pepper
  • Pepper flakes (optional)
  • 2 cup arugula
  • 1/2 carrot, sliced
  • 2 mushroom, sliced
  • 1/2 cup broccoli, cut in small pieces

Preparation:

  1. Heat oil in a large skillet over medium-high heat. Cook tofu until golden and crispy, about 5 minutes, then transfer to plates.
  2. Make mango salsa: Combine mango, avocado, cucumber, onion, lime juice, and cilantro in a bowl. Season to taste with salt and pepper.
  3. Divide tofu among plates, top with salsa, and serve on salad (Note: Serves 2).
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 Nutrition information for 1 serving size

Nutrition information for 1 serving size

Cauliflower Garbanzo Bean Tortillas

Tortillas make for a healthy, simple meal you will look forward to after a long workout. Roasted cauliflower and garbanzo beans create a rich depth of flavor. Adding to cauliflower's appeal is its extreme versatility. You can eat it raw, add it to salads, or use it in your cooking. (Side note: Due to beans and onions included in the reipe we recommend not to have the meal the night prior to a long run if you have a sensitive stomach).

INGREDIENTS:

  • 4 small whole-wheat tortillas
  • 1 cups purple cabbage, finely shredded
  • 1 large avocados, diced
  • ¼ cup fresh cilantro, chopped

Cauliflower and garbanzo beans:

  • 1 small head cauliflower florets, finely chopped
  • 1/2 can garbanzo beans, drained and rinsed
  • 1 T olive oil
  • 1 tsp chipotle seasoning
  • 1 tsp sea salt
  • ½ tsp fresh cracked pepper

Onions:

  • 1/2 large yellow onions, finely sliced
  • 1 T Balsamic Vinegar
  • 1/2 Cup Water
  • 1 T olive oil
  • 1 tsp dried oregano
  • 1 tsp sea salt
  • ½ tsp fresh cracked pepper

Preparation:

  1. Heat oven to 450 degrees. Line two rimmed baking sheets with foil and non-stick cooking spray. Divide the cauliflower and garbanzo beans between the two sheets, and toss with the oil, seasoning and salt and pepper. Bake for 30–40 minutes, tossing every 10 minutes, until the cauliflower and beans are golden.
  2. Meanwhile, heat the oil for the onions over medium heat in a large sauté pan. Add the onions and sauté for 5 minutes. Add the seasonings, stir to coat the onions and cook for 30 seconds until fragrant. Add the water and balsamic vinegar and reduce for 10–15 minutes, until the liquid is gone and the onions are caramelized.
  3. To assemble,  heat the tortillas in the oven, according to package instructions. Divide the cauliflower and garbanzo mixture among the tortillas. Top with the onions. Scatter cabbage and avocado over the top and sprinkle with cilantro. (Note: Serves 2).

 

 Nutrition information for 1 serving size

Nutrition information for 1 serving size

Spicy Peanut Veggie Noodle Bowl

This is an easy lunch or dinner bowl, customizable with your favorite veggies and noodles – fast, fresh, and flavorful! We add whatever veggies we have in the fridge and throw them in raw which is what we love. If you are following this recipe and prefer a cooked veggie, you can toss them into the sauce while the pasta cooks. Or add roasted veggie. Miss seafood or meat...just add a grilled portion on top, you have options based on preference. Serves 4.

INGREDIENTS:

  • 1 batch Spicy Coconut Peanut Sauce (recipe below)
  • 8 ounces / 4 servings pasta (long noodle spaghetti, we like organic edamame spaghetti)
  • ½ head broccoli, chopped bite size
  • 1 cup edamame
  • 2 large carrots, cut into matchsticks or spiralized
  • 3 green onion, sliced
  • ¼ cup peanuts, chopped
  • 1 tablespoon sesame seeds

PREPARATION:

  1. Prepare Spicy Coconut Peanut Sauce (recipe below); set aside.
  2. Cook pasta according to directions.
  3. While pasta cooks, clean and prep broccoli, carrots, onion, peanuts.
  4. Drain pasta when cooked. Add to Spicy Coconut Peanut Sauce, toss to coat.
  5. Divide into four serving bowls, top with broccoli, edamame, and carrots.
  6. Garnish with green onion, peanuts, sesame seeds, and additional sriracha

INGREDIENTS SAUCE:

  • 1-2 inches fresh ginger, peeled and minced
  • 3 cloves garlic, peeled and minced
  • juice of 1 lime
  • ¼ cup rice vinegar
  • ¼ cup coconut milk 
  • 2-3 tablespoons sriracha
  • 3 tablespoons peanut butter

PREPARATION SAUCE:

  1. Add ginger, garlic, lime juice, and rice vinegar to large saucepan over low heat, sauté until softened (1 minute).
  2. Stir in coconut milk, sriracha, and peanut butter. Continue cooking another couple minutes, whisking into a smooth sauce.
  3. Add more coconut milk for a thinner sauce, add sriracha for more spicy. Set aside.
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Immunity & Recovery Boosting Breakfast Bowl

This one bowl is loaded with the immune-boosting and recovery-promoting support that you need as an endurance athlete after long workouts (3 hours +). Warm and creamy hot cereal, with a touch of ginger to decrease inflammation is complemented by crisp fresh fruit, crunchy walnuts and tangy golden raisins. Pomegranate seeds supply powerful antioxidants, while kiwi boasts a high concentration of vitamin C to ward off cold and sickness. Walnuts are also known to contain antioxidants and omega 3’s, which also ward off inflammation. Plus, this bowl is as beautiful as it is good for you.

Ingredients:

  • 1/3 cup whole grain, whole wheat farina cereal (cream of wheat)
  • 1/2 cup vanilla almond milk
  • 1/2 cup water
  • 1/2 tsp pure vanilla extract
  • 1/4 tsp ground or fresh ginger
  • 1/8 tsp sea salt
  • 1/2 kiwis, peeled and sliced
  • 1/4 pear, thinly sliced
  • 1/4 cup pomegranate seeds
  • 1 TBSP chopped walnuts
  • 1 TBSP golden raisins

Preparation:

1. In a large pot, bring the almond milk, water, maple syrup (or coconut sugar), vanilla, ginger and salt to a simmer.
2. Add the wheat farina and bring to a low rolling boil. Cover and turn heat to simmer for 3-5 minutes until the cereal starts to thicken.
3. Remove from heat and pour into two bowls.
4. Top each bowl with 1 of the sliced kiwis, the pear slices, pomegranate seeds, walnuts and raisins.
5. Customize by adding or subtracting fruit, adding a protein boost of amaranth or quinoa to the cereal, or topping with hemp seeds, flax seeds, candied ginger, coconut or any of your favorite toppings (Note: 1 Serving).

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Smoked Salmon and Avocado Sandwich

This recipe is great for breakfast, lunch or quick dinner, protein packed, and loaded with good fats.

Ingredients:

  • 1 slice bread, toasted to your liking
  • 1 tablespoon mustard
  • Thin slices of 1/4 cucumber
  • 1/4 halved avocado, pitted, peeled and thinly sliced
  • Fresh lemon juice
  • 2-4 slices of smoked salmon (depending on size)
  • 1 fried/scrambled egg (based on preference), sprinkled with salt and black pepper
  • 1/2 cup of arugula 

InstructionS:

  1. Spread one slice of bread with mustard.

  2. Top with cucumber slices, then avocado. Spritz with a bit of fresh lemon juice and sprinkle with sea salt and black pepper. Layer the smoked salmon on top of the avocado, then the arugula. Top with the fried egg. Press down slightly then cut in half and enjoy (Notes: 1 serving).

  3. If you want to increase your carbohydrates have two slices of bread.

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Carrot Coconut Soup

This soup can be served either hot or chilled, depending on what you’re in the mood for.  Coconut milk is loaded with iron, calcium, and medium-chain fats, which may help maintain weight.

Leftover soup will keep in an airtight container in the fridge for up to 5 days. The soup can be frozen for up to 1 month.

INGREDIENTS:

  • 2 tbsp. vegetable oil
  • 4 scallions, chopped
  • 3 stalks lemongrass, trimmed, cut into 2 inch length (bruised to bring out the flavor)
  • 1 Tbsp. garlic, chopped
  • 2 Tbsp. ginger, chopped
  • 1 (or more) jalapeño chili, chopped
  • 1 lb. carrots, chopped
  • 1 pinch salt
  • 2 14 oz. light coconut milk plus a little water
  • 2 limes, 1 zested and juiced, 1 quartered for serving
  • 1/4 cup cilantro, chopped, for garnish
  • 4 ounces grilled salmon, on side

Preparation:

  1. Pour oil into a large pot over medium heat. When hot, add white parts of scallions, lemongrass, ginger, garlic, and chillies. Cook , stirring occasionally until garlic is golden and scallions begin to soften, 3-5 minutes.
  2. Add  carrots and a large pinch of salt, and stir to combine. 
  3. Add coconut milk, lime zest and juice, and 2 cups of water. Bring to boil, then lower heat so it bubbles gently.
  4. Cook, stirring occasionally, until carrots are tender, 10-15 minutes. 
  5. Remove lemongrass, then puree in pot with an immersion blender, and return to the pot. Reheat the soup until it's hot.
  6. Garnish with cilantro and green parts of scallions, serve with lime wedges. (Notes: Serves 4).
  7. For extra protein, add grilled wild Alaskan salmon on side. Eliminate the seafood to make it vegan.

 

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 Nutrition Label includes Salmon

Nutrition Label includes Salmon

Quinoa with Acorn Squash and Pomegranate

This recipe is packed with protein-rich quinoa and fiber-filled veggies, both of which aid in muscle recovery and keep you full long after a workout. It’s topped with Pomegranate seeds, a good source of soluble and insoluble dietary fibers.`Easy to prepare and great to utilize as your 'to go' lunch. 

Ingredients:

  • 3/4 cup of quinoa, cooked
  • 1 acorn or kabocha squash
  • 3/4 cup pomegranate seeds
  • 1/4 cup raisins
  • 2 teaspoons minced fresh parsley
  • 2 scallions, green parts only, chopped
  • 2 teaspoons of walnuts (almonds amor any other nuts you like)
  • 1/4 cup olive oil, plus more for roasting squash
  • 2 tablespoons lemon juice
  • Zest of half a lemon
  • Salt and pepper

Preparation:

  1. Preheat oven to 400 degrees.  Line a baking sheet with aluminum foil.
  2. With a sharp knife, cut the top and bottom off the squash.  Cut the acorn squash in half lengthwise and, using a spoon, scoop out the seeds.  Cut each piece in half again lengthwise.  Then slice each quarter lengthwise, creating 1/2 inch slices.  Place squash slices into a bowl and drizzle with olive oil and a sprinkle of salt.  Spread across the pan and arrange so each piece sits flat. Roast in the oven for 25 minutes. 
  3. Meanwhile, make the dressing by whisking together the 1/4 cup of olive oil, the lemon juice, lemon zest, parsley, and scallions.  Season with salt and pepper, to taste.
  4. Once the acorn squash is finished, remove from the oven and let cool for a few minutes.
  5. Mix together the cooked quinoa, pomegranate seeds, raisins, nuts and dressing in a big serving bowl.  Season with salt and pepper, to taste.
  6. Top with roasted squash pieces and enjoy!
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Black Bean and Quinoa Veggie Burgers

This meat-free dish satisfies a serious hunger craving for a post workout meal. The patties are made with nutritious black beans, oats, and protein-packed quinoa. To infuse them with lots of flavor, we add chipotles in adobo and other southwestern spices. Store any leftover patties in the freezer so you can enjoy a delicious and healthy vegetarian meal any night of the week. To reduce some carbs or make it a lighter meal serve the burgers over lettuce with tomato, avocado, and the sauce on the side (instead of buns). Equally yummy.

Ingredients

Patties:

  • 1/2cup quinoa
  • 1teaspoon olive oil
  • 1small red onion, chopped
  • 3cloves garlic, minced
  • Kosher salt
  • 2cans (15.5 ounces each) black beans, rinsed and drained
  • 2tablespoons tomato paste
  • 1large egg
  • 2/3cup cooked corn (fresh or canned)
  • 1/4cup chopped cilantro
  • 1tablespoon minced chipotles in adobo
  • 1 1/2 teaspoons ground cumin
  • 1cup rolled oats, ground into crumbs

Yogurt Sauce:

  • 1/2cup fat-free Greek yogurt
  • 1teaspoon minced chipotles in adobo
  • 1/2teaspoon adobo sauce
  • 1teaspoon honey
  • 1/2teaspoon dijon mustard
  • 6multigrain hamburger rolls
  • Lettuce, avocado slices, and tomatoes, for topping (optional)

Preparation:

  1. Place the quinoa in a small saucepan along with 1 cup of water. Bring the water to a boil then reduce heat to medium low and cover the pan. Cook 10 to 15 minutes until the water is absorbed and quinoa is cooked. Remove from heat. 
  2. Heat the oil in a small sauté pan over medium heat and add the onion and garlic. Season them with a pinch of salt and sauté until onions are softened, 5 to 6 minutes. Place the mixture into a large bowl. Add approximately 1 1/2 cans of black beans to the bowl and, using a potato masher or fork, mash all of the ingredients together until a pasty mixture forms. Stir in the remaining beans along with the tomato paste, egg, corn, cilantro, chipotles, cumin, and 1/2 teaspoon salt. Stir in the cooked quinoa and ground oats until evenly distributed.
  3. Form the mixture into 6 equal patties, compacting them well with your hands as you form them. Place the patties on a baking sheet, cover them with plastic wrap, and refrigerate for a few hours or overnight (preferred but not necessary). 
  4. To make the yogurt sauce, stir the yogurt, chipotles, adobo sauce, honey, and mustard together in a small bowl. 
  5. When ready to eat, preheat the oven to 400° F. Spray a baking sheet with nonstick cooking spray and place the patties on the sheet. Cook 10 to 12 minutes, until the patties are golden brown and crispy, then carefully flip them over and cook another 10 minutes. You can also fry the patties in a pan with a small amount of oil. Serve patties on the buns with the yogurt sauce and toppings of your choice.
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Orange-Vanilla Recovery Smoothie

This smoothie packs a powerful punch of nutrition that is ideal for a quick recovery drink or breakfast. Keep it in a cooler to enjoy right after a workout. What are the benefits in this drink? Oranges contain vitamin C, which helps decrease inflammation. Lucuma powder, which has a smooth and creamy flavor, helps in healing, tissue regeneration, skin aging and inflammation reduction (can be purchased at health food stores). Marrying orange and vanilla gives this smoothie a tasty balance of flavors. Chia seeds add protein, fiber and Omega 3’s.

Ingredients:

  • 8 oz milk or milk substitute
  • 4 oz orange juice (freshly squeezed if possible)
  • 1 tsp orange zest (grate rind of orange with grater or microplane)
  • ½ tsp vanilla extract
  • 1 tsp lucuma powder (can be purchased at health food stores)
  • 1 scoop vanilla protein powder (one recommendation is Vega Vanilla Recovery Protein Powder)
  • 6 ice cubes
  • Pinch of sea salt
  • 2 tsp chia seeds (optional)

Preparation:

  1. Combine all the ingredients in a blender for about 30 seconds, until smooth and creamy.
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Ginger, Honey, Curry Salmon with Kale Salad

Pro triathletes don’t just focus on their training regimens; they also carefully plan their post-training or race nutrition to maximize their ability to recover and boost their immune systems.

Try out the recipe listed below, why? Omega-3-rich foods, for example, have been linked to decreased inflammation, muscle soreness, colds and upper respiratory infections. Salmon, halibut, flaxseeds, walnuts and edamame are popular sources of omega-3s. Tumeric, found in most curry powders, and ginger are natural anti-inflammatories and add great flavor to this recipe. Honey, also known as an anti-inflammatory, contributes muscle-repairing carbohydrates. Kale is a super-green with a grocery list of health benefits: It’s packed with fiber, which helps the body lower cholesterol and detoxify, and is full of vitamins, as well as antioxidant, anti-allergen, anti-inflammatory nutrients called flavonoids. Most significantly, kale contains glucosinolates, which have been linked to cancer prevention. 
 

Ingredients:

Salmon:

  • 1 tablespoon honey
  • 1 tablespoon fresh crushed ginger
  • 2 teaspoons curry powder
  • ½ teaspoon salt
  • 20 ounces of salmon with the skin

Kale Salad:

  • 5–6 cups of kale
  • 1 lemon
  • 1 fennel bulb
  • 1 large Gala or Braeburn Apple
  • ½ cup grated carrot
  • 2 tablespoons sunflower seeds
  • 1 tablespoon olive oil
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon agave
  • 1 teaspoon salt
  • ½ teaspoon pepper

Preparation:

  1. In a small bowl, whisk together honey, fresh crushed ginger, curry powder and sea salt.
  2. Rub this mixture over salmon with the skin on, then wrap in foil and let rest for 20 minutes.
  3. Skin side facing down, grill on medium-high heat or bake at 400 degrees for 20–25 minutes until the salmon is just underdone. 
  4. In a large steamer pot (create your own by placing a colander in a large pot and cover with a lid), bring 2 cups of water to a boil. Cut kale and stems into ½-inch pieces, and toss with the lemon juice. Steam for 5 minutes and remove from the pot into a large bowl.
  5. Clean the fennel bulb, removing the fronds and core, and slice half of the bulb thinly.
  6. Chop the apple. Add the fennel and apple, along with ½ cup grated carrot and 2 tablespoons sunflower seeds to the kale.
  7. In a small bowl whisk together 1 tablespoon olive oil, 1 tablespoon balsamic vinegar, 1 teaspoon agave, 1 teaspoon salt and ½ teaspoon pepper.
  8. Toss the dressing with the kale salad.

Peanut Tofu Bowl

This recipe is packed with nutrition, flavor and contains enough protein and fiber to keep you full for hours. Give it a try and you might love tofu with these crispy chunks that aren’t drenched in oil. To achieve the faux-fried texture, bake the tofu until it’s almost dry then marinate in peanut sauce! Lightly saute the marinated tofu in more sauce until hot and crispy and then pile on top of cooked grains and vegetables. 

Focus to fill your plate with colorful produces, lean proteins, healthy fats and complex carbs. Eat until you are satisfied, enjoying each bite with acceptance and not punishment.

INGREDIENTS:

Tofu Bowl:

  • 2 cups cooked brown rice
  • 1 cups shredded carrots
  • 2 cups spinach leaves
  • 2 cups broccoli florets
  • 2 teaspoons olive oil or additional sesame oil, divided
  • 1 cup chickpeas (drained and rinsed, if using canned)
  • salt/pepper
  • 16 oz extra firm tofu, pressed and drained

Peanut sauce:

  • 1-2 tablespoons toasted sesame oil
  • ¼ cup low sodium soy sauce
  • ¼ cup 100% pure maple syrup
  • 2 teaspoons chili garlic sauce
  • ¼ cup creamy or crunchy peanut butter (if you have to cut some calories and/or reduce the amount of fat use PB2 instead of peanut butter, equally tasty)

PREPARATION:

  1. Preheat the oven to 400 degrees F. Cube tofu and place in a single layer on a non-stick baking sheet and cook for 25 minutes. If you aren't using a non-stick baking sheet, lightly spray with cooking spray. Remove from oven and place in a shallow bowl.
  2. Whisk together the ingredients for the sauce (sesame oil, soy sauce, maple syrup, chili garlic sauce, peanut butter or PB2) until creamy and smooth. Add ½ of the sauce to the tofu bowl and let marinate while you prepare the rest of the ingredients.
  3. Toss the broccoli with 1 teaspoon sesame or olive oil and a pinch of salt and pepper. Place in the oven and roast for 20 minutes until just tender.
  4. Heat remaining olive or sesame oil in a large nonstick skillet over medium heat. Add tofu, in batches, along with the marinating sauce until crispy and golden browned, about 3-4 minutes.
  5. To assemble, divide the brown rice among 4 bowls, top each bowl with ¼ cup shredded carrots, ½ cup spinach leaves, ¼th broccoli, ¼ cup garbanzo beans and a few pieces of tofu. Drizzle with remaining peanut sauce (Note: Makes 4 servings).
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Oyakodon

Protein-rich, soul-satisfying comfort food that's easy to make at home from scratch, with minimal ingredients, in about 20 minutes. Perfect after a long workout.

Ingredients:

  • 2 Organic Chicken Breasts, no skin (approx. .6 lbs.)
  • 3 Organic Eggs, Scrambled
  • 1 Sweet Onion, Sliced
  • 3 Green Onions, Chopped
  • 1/3 Cup Quality Soy Sauce
  • 1 T Honey
  • ½ Cup Vegetable Broth
  • 1 T Canola Oil
  • ¾ Cup Uncooked Medium Grain Rice

Preparation:

  1. Combine the soy sauce and honey in a medium sized bowl. Cut the chicken into thin slices approximately 1-1.5" long or 1" cubes. Add the chicken to the Soy Sauce mix and marinate for 30-45 minutes.
  2. Cook the 3/4 Cup of Rice per the directions on the bag.
  3. Heat the canola oil in a large skillet, or wok, over medium high heat. Add the sliced onion and cook until translucent, about 5-7 minutes. Drain the chicken, reserve the soy sauce mixture, and add to the onion. Cook chicken thoroughly.  Add the reserved soy sauce mixture and broth. Bring to a boil. Scramble the eggs in a bowl and add to the chicken. Add the green onion. Continue over medium high heat until egg is cooked.  Avoid stirring the mixture.
  4. Place hot rice in a bowl and top with the chicken. Serve immediately (Serves 2-3).
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Roasted Carrot, Squash & Sweet Potato Soup

This soup works for a variety of diets and is easy to prepare. If desired, add some crumbled bacon on top, or even some homemade croutons. You could kick up the spice by including some thai red curry paste, too. Options, options, options...And beyond tasting good, this soup has great nutritional benefits:

  • Healthy, filling fats
  • Cold/Flu-fighting onions
  • Orange veggies filled with Vitamin A to boost the immune system

INGREDIENTS:

  • 1 butternut squash (about 2 lbs)-peeled, seeded and cut into 1-inch pieces
  • 1 pound carrots, peeled and cut into 1/2-inch rounds
  • 1 pound sweet potatoes, peeled and cut into 1 1/2-inch pieces
  • 2 onions, peeled and cut into 8 wedges each
  • 3 tablespoons EVOO
  • Salt and pepper
  • 1/4 cup pepitas (pumpkin seeds)
  • 3 tablespoons chopped dried cranberries
  • 3 tablespoons chopped fresh sage

PREPARATION:

  1. Preheat the oven to 450 degrees . Divide the squash, carrots, sweet potatoes and onions between 2 foil-lined baking sheets. Drizzle 1 tbsp. EVOO over each baking sheet; toss the vegetables to coat. Roast until lightly browned, rotating the pans halfway through cooking, about 25 minutes. 
  2. In a large saucepan, combine the roasted vegetables and 8 cups water; bring to a boil over high heat. Lower the heat, cover and simmer until the vegetables are very tender, about 15 minutes. Using a blender and working in batches, puree the soup, transferring pureed portions to a clean pot; season with salt and pepper. (The soup can be covered and refrigerated for up to 4 days.)
  3. In a heavy, medium skillet, heat the remaining 1 tbsp. EVOO over medium-high heat. Add the pepitas and stir until toasted, about 2 minutes. Add the cranberries and sage and stir until fragrant, about 1 minute. Remove from the heat; season with salt and pepper. 
  4. Stir the soup over medium heat until it simmers. Ladle the soup into bowls; top with the pepita-cranberry mixture and a sprinkling of pepper (Note: Makes 5 servings).

Nutty Overnight Oats

Breakfast doesn’t have to be complicated. This nutritious recipe is simple, loaded with color and texture, and easy to make ahead of time.  Find out more here under the 'blog' portion why breakfast is so important for you.

Ingredients

  • 1/3 cup oats
  • 1/3 cup almond milk (or favorite milk)
  • 1 T Nut Butter (any flavor)
  • ½ banana (sliced)
  • 1 tsp chia seeds
  • 1/8 tsp salt
  • Optional add-ins: Shredded coconut, berries, pumpkin, honey, cinnamon

Preparation:

  1. Combine all ingredients in an empty Justin’s jar or other airtight container.
  2. Allow oats to soak in the refrigerator at least two hours, or overnight.
  3. In the morning, give everything a good stir and enjoy!

 

Granola On The Go

These little munchies of nutrients are an on-the-go way to carry your beloved food. You can also make these in regular-sized muffin cups for a more substantial postworkout nosh or a take-and-go breakfast option. Just increase cooking time by about 5 minutes.

INGREDIENTS:

  • 1½ cups quick-cook oats
  • 1/3 cup wheat germ
  • ½ cup chopped pecans or almonds
  • ¼ cup hemp seeds
  • ½ cup dried cranberries
  • ½ cup chopped dried apricots
  • 1/3 cup unsweetened shredded coconut
  • ½ teaspoon cinnamon
  • ½ teaspoon ground ginger
  • ½ teaspoon salt
  • 1 large egg
  • ½ cup honey or brown rice syrup
  • ¼ cup melted coconut oil

PREPERATION:

  1. Preheat oven to 350°F. In a large bowl, stir together oats, wheat germ, pecans or almonds, hemp seeds, cranberries, apricots, coconut, cinnamon, ginger, and salt. In a separate bowl, lightly beat egg and stir in honey or brown rice syrup and oil. Add wet ingredients to dry and mix until everything is moist.
  2. Divide mixture among 24 greased or paper-lined mini-muffin cups and make sure to pack it down tightly to help hold everything together. Bake for 15 minutes, or until the edges begin to brown. Let cool several minutes before unmolding. Chill in the refrigerator for up to 1 week and transport in a small zip-top bag.
  3. Use oats labeled “gluten-free” or replace oats with quinoa flakes, barley flakes, or spelt flakes Use almond flour or ground flaxseed instead of wheat germ Stir in sunflower seeds instead of hemp seeds Swap out cranberries for dried cherries, chopped dried pineapple, or goji berries. (Note: Serves 12)
     

Orange Crush Power Bites

These portable snacks are easy to make and their smart nutrient mix will prevent the spike-and-crash in blood sugar that often comes with prefab carbs like sports drinks and gels.

Ingredients:

  • 1 large carrot, peeled and roughly chopped
  • ½ cup pecans
  • ½ cup walnuts
  • 1 cup dried apricots
  • Zest of 1 medium orange
  • 2 teaspoons minced fresh ginger
  • ½ teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • ¼ teaspoon ground cloves
  • 1/8 teaspoon salt
  • 1/3 cup unsweetened shredded coconut

Preperation:

  1. Place carrot, pecans, and walnuts in a food processor and pulse until pulverized. Add apricots, orange zest, ginger, cinnamon, nutmeg, cloves, and salt and blend until mixture sticks together when pressed between your fingers.
  2. Roll mixture between your hands into 1-inch balls. You should have about 16 balls. Place coconut on a plate and roll balls in the coconut, pressing down gently to adhere. Chill in an airtight container for up to 1 week.
  3. Use almonds instead of pecans Swap out orange zest for lemon zest Replace coconut with hemp seeds or sesame seeds. (Note: Serves 8)
     

Buckwheat Toaster Waffles

Made from gluten-free fruit seeds, not a grain, buckwheat flour has a nutty flavor and adds a healthy amount of protein to these waffles. These are delicious with coconut or almond butter and fresh berries.

Ingredients:

  • 1 cup buckwheat flour
  • 1 cup all-purpose flour (also try gluten-free, almond or coconut flour)
  • 1 T baking powder
  • ½ tsp sea salt
  • 1 ½ cups low-fat buttermilk
  • ½ cup high quality ricotta cheese
  • 2 eggs
  • 3 T canola oil (or melted coconut oil)
  • 1 T pure maple syrup (optional)

Preparation:

  1. In a bowl, whisk together the dry ingredients.
  2. In a separate bowl, whisk together the wet ingredients.
  3. Gently stir the wet ingredients into the dry ingredients until combined.
  4. Heat a waffle iron to medium and coat lightly with oil. Spoon about ½ cup batter onto the iron and spread to the edges. Close lid and cook until golden, about 3-5 minutes (use manufacture’s instructions).
  5. Repeat with the remaining batter. Store waffles in the fridge for five days, or make a double batch, cool completely and store in a resealable bag in the freezer (Note: Makes 6 waffles).
  6. Option: If you are short on time get pre-made buckwheat waffles from the store.

Turkey Sausage Egg Muffins

Get a boost of protein from these savory egg muffins. Try customizing with your favorite veggie and cheese add-ins and serve up by slicing onto whole grain toast, crumbling in a wrap or throwing on top of rice or steamed sweet potatoes.

Ingredients:

  • 4 eggs
  • 4 egg whites
  • 2 T 2% milk
  • ½ tsp pepper
  • 8 ounces turkey or chicken sausage
  • 2 tsp olive oil
  • 8 ounces button or cremini mushrooms, sliced
  • ¼ cup leeks (or onion), finely diced
  • ¼ cup shredded Gouda cheese

Preparation:

  1. Heat oven to 325 degrees.
  2. In a bowl, whisk together the eggs, egg whites, milk and pepper.
  3. Remove the sausage from the casing and crumble into a skillet over medium heat. Cook 6–8 minutes until brown and transfer to a bowl.
  4. In the same skillet, add the olive oil, leeks (or onion) and mushrooms and sauté for 5–7 minutes, until golden. Add this to the bowl with the sausage along with the Gouda cheese.
  5. Coat a muffin tin with cooking spray.
  6. Evenly divide the sausage mixture into the cups. Then pour the egg mixture over the top and bake for 25 minutes, until the tops are golden.
  7. Remove and let cool for 5 minutes before running a knife around the muffins and then turning the tin over onto a baking rack.
  8. Let cool completely, wrap muffins in foil and store in the fridge (Note: Makes 12 muffins).

Sweet-Potato Overnight Oats

These oats are packed with energy and are great before a long day on the bike. They’re sweet and creamy you may even try them for dessert.

Ingredients

  • 1 extra large sweet potato or yam
  • 2 cups whole oats
  • 2 cups vanilla almond milk
  • 1½ cups plain Greek yogurt
  • ½ cup raisins
  • 1/3 cup finely shredded coconut
  • ¼ cup pure maple syrup
  • 1 tsp cinnamon
  • ½ tsp ground ginger
  • ½ tsp pure vanilla extract
  • ½ tsp sea salt
  • 6 T dry toasted, chopped pecans

Preperation:

  1. Using a fork, poke holes in the sweet potato. Microwave or cook until soft.
  2. In a large bowl, mix together the rest of the ingredients.
  3. Remove the skin from the sweet potato while it is still hot, and mash the flesh with a fork in a bowl.
  4. Combine this with the oat mixture until creamy. Portion the mixture into six storage containers and let set in the fridge overnight.
  5. Sprinkle with 1 tablespoon of pecans before eating (Note: Serves 6).

Grilled Salmon With Mango Salsa

Salmon is a great source of lean protein and high n polyunsaturated fat, omega-3-fatty acids (EPA & DHA), which may decrease triglyceride levels, lower blood pressure, and reduce the build of atherosclerotic plaque. Salmon also contains a powerful antioxidant Astaxanthin which we cannot produce ourselves, so we must rely on dietary intake.  According to the American Heart Association (AHA) implement fish in your diet , especially fatty fish low in mercury content, at least 2 times per week (serving size: 3.5 oz cooked).

INGREDIENTS:

  • 4 6-ounce Salmon fillets
  • Pinch of Salt & Pepper
  • Olive Oil
  • Side options: Basmati Rice and Asparagus 

Mango Salsa:

  • 1 Mango, diced
  • ½ Red Pepper, finely diced
  • ½ Red Onion, finely diced
  • 1 small Jalapeño, seeded, finely chopped (or substitute with 1-2 tsp Red Pepper Flakes)
  • ¼ cup packed Cilantro leaves, roughly chopped
  • 1 tbls. Honey
  • Juice from 1/2 Lemon

PREPARATIONS:

  1. In a medium bowl stir together mangos, red peppers, onions, jalapeños, and cilantro. Stir in lemon juice and honey. Set aside until ready to use. The salsa can be made well ahead of time and refrigerated.
  2. Pre-heat the oven to 425F. Coat an oven safe dish with a small amount of olive oil. Apply a small amount of salt and pepper onto each salmon fillet & bake for 12-18 minutes. Depending upon the thickness of your fillets, your actual bake time will vary.
  3. Plate the salmon, top with mango salsa and serve with sides of your choice (Note: serves 4).