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).

Basmati Rice & Lentil Soup

High in protein, this soup makes for a great winter recovery meal after a cold day of training. This recipe is easy to make and takes only 20 minutes of preparation with a further 40 minutes of idle cooking time. 

INGREDIENTS:

  • 3-4 Carrots, Diced
  • 3 Celery Stalks, Diced
  • 3-4 Garlic Cloves, Finely Minced
  • 1 Large Sweet Onion, Diced
  • 3-4 Tomatoes, Diced or 14.5 oz. Canned Diced Tomatoes
  • 1 Tablespoon Olive Oil
  • 1 Cup Basmati Rice
  • 1 Cup Dried Lentils
  • 1 Tablespoon Fresh Thyme
  • Salt (to taste)
  • Pepper (to taste)
  • 2 Quarts Organic Vegetable Broth
  • 1 Tablespoon Tamari (Soy Sauce)
  • Optional 1 Lemon (Juice Only)

PREPARATIONS:

  1. In a larger pot, add 1 tablespoon of olive oil, with a pinch of salt, and heat on medium/high. When the oil begins to simmer and is hot, add the onion, garlic & another pinch of salt. Cook, stirring occasionally, for 5-6 minutes.
  2. Add the carrots, celery, another pinch of salt & pepper and cook for a further 5 minutes. Stirring occasionally.
  3. Increase heat to High and immediately add all the vegetable broth, basmati rice, lentils, tomatoes, thyme & tamari.
  4. Bring all the ingredients to a boil, reduce heat to simmer and cook for 35-40 minutes, or until lentils and rice are tender & cooked.
  5. If desired, add the juice from the lemon. Add salt and pepper to taste. Serve in warmed bowls with your favorite fresh bread as a side, optional and not included in the nutrition label below. (Note: serves 4).
  6. Enjoy

Indian Sweet Potato Curry With Tomatoes

This curry is simple! Even though it does involve some cook time, it’s really a hands off process. Curry is one of the easy ways to do vegan/gluten-free meals that don’t miss out on flavor. This Indian sweet potato curry with tomatoes is purposely straight forward because there are many directions in which you could go. Add some greens at the end of cooking such as chopped up spinach, chard, kale, or a mixture of all three. This adds more goodness and a nice bit of color to the overall dish. Add some protein. We left out any legumes because this dish works well with a few different options. One would be to add chickpeas towards the end but you could also use lentils (red or black) or black lentils. Some fried tofu would also be good with this curry if that’s your preference.

Ingredients:

  • 1 tablespoon olive oil 
  • 1 medium red onion, cut into thin slices
  • 2 cloves garlic, minced
  • 2 teaspoons minced fresh ginger
  • 3 tablespoons curry powder
  • 1 14oz can crushed tomatoes
  • 1 14oz can whole milk coconut milk (see comment)
  • Juice and zest from 1/2 lime
  • Salt, as needed (see note)
  • 4 cups 1/2" cubed sweet potato
  • Cooked brown rice, for serving

Toppings:

  • 1/2 cup raw cashew pieces
  • 2 teaspoons coconut oil
  • Scallions, diced
  • Cilantro, minced
  • Lime wedges

Preparation:

  1. Heat a large pot over medium heat. Add the olive oil, followed by the red onion. Sauté for 6 to 8 minutes, stirring often, until the onions are translucent and fragrant. Sir in the minced garlic and ginger, cooking for one more minute.
  2. Measure in the curry powder, stirring to coat the onions and lightly toast. Add in the tomatoes, followed by the coconut milk and lime juice, and a hefty pinch of salt. Bring to a boil, reduce to a simmer, and add in sweet potatoes. Cover and let cook for 25 to 30 minutes until sweet potatoes are tender.
  3. While the curry cooks, in a small skillet, heat coconut oil over medium heat. Add in the cashews and toast, shaking the pan constantly, until browning. Remove from heat and cool. Or simply use dry roasted cashews, equally good.
  4. Serve curry with brown rice, toasted cashews, scallions, cilantro, and lime juice. (Note: Serves 3 - 4)

Comment:

  • If you want a bit lighter curry, swap in a bit of vegetable broth or water for the coconut milk (up to half).
  • For the curry powder, check to make sure you're using a blend that doesn't contain salt. If it does contain salt, skip adding more salt until you're able to taste the dish at the end.

 

 

 

Peanut Butter Carrot Soup

Soups, especially in these cold months, are one of our favorites.  Try this 30-minute soup that's vegan, gluten free, creamy, sweet and spicy - warming and exotic at the same time. It also freezes well for quick and easy dinner/lunch later on. Adding peanut butter to soup may sound a bit strange to some, but after trying this recipe, you will be happy that you did!

Ingredients:

  • 1 large yellow onion, chopped
  • 6 cloves garlic, diced
  • 1 pound carrots, scrubbed (or peeled) and chopped (~4 cups)
  • Salt and Pepper
  • 4 cups Veggie Stock (+ 1 cup water to thin if necessary)
  • 1/3 cup creamy or crunchy salted natural peanut butter (use less for a less intense PB flavor) or almond butter
  • Chili garlic sauce: 2 Tbs Sriracha sauce, 1 Tbs seasoned rice vinegar, 5-6 cloves of garlic, minced, 1 Tbs sesame oil, 1 Tbs honey, 1 White wine vinegar - mix all together                  
  • Toppings: Fresh basil, cilantro, or mint, Sriracha hot sauce

Preparation:

  1. Heat a large pot over medium heat.
  2. Dice onion and garlic. Add to pot with 1 Tbsp coconut or olive oil (or nonstick spray). Add carrots and cook for 5 minutes.
  3. Season with a healthy pinch each salt and pepper, then add veggie stock and 2 cups of water and stir.
  4. Bring to a low boil, then reduce heat to a simmer. Cover and cook for 20 minutes, or until veggies are tender (test by cutting a larger piece of carrot in half – it should cut with ease).
  5. Transfer to a blender and blend until smooth and creamy. 
  6. Add peanut butter and chili garlic sauce to the blender and blend to combine.
  7. Taste and adjust seasonings as needed. For a touch of added sweetness, add a Tbsp or so of brown sugar, maple syrup or agave nectar (or honey if not vegan). Add more chili garlic sauce for more heat.
  8. Serve immediately with fresh basil or herbs of choice. Serve with sriracha for extra heat. (Note: Serves 4)

Paul's Swordfish & Lentil Tacos

Lentils are not only quick and easy to prepare, they are also a high protein, high fiber member of the legume family. One option to include lentils in your diet is provided below:

Ingredients:

  • 1/2 lb. Swordfish, cut into 1/2 x 1/2 cubes)
  • 1/2 Cup Lentils, cooked
  • 1/2 Sweet Yellow Onion, diced
  • 3 Cloves Garlic, minced
  • 1/3 Yellow/Red Bell Pepper each , diced
  • 3 - 4 medium Tomatoes, cored and diced
  • 1/2 Avocado, diced for topping
  • 1/8 cup Cilantro
  • Lettuce for topping
  • Lime
  • 2 Tablespoon canola oil
  • Salt
  • 2 Tablespoon Paprika
  • 1/4 Tablespoon Cayenne Pepper
  • 1/2 Teaspoon Onion Powder
  • 3 Teaspoons Cumin Powder
  • Organic Honey
  • Red Pepper Flakes, optional, add to taste for heat
  • 3- 4 Tortillas

Preparation:

  1. Heat oil in a large skillet, add onions and bell pepper, cook for 5 minutes or onions are translucent
  2. Add Tomatoes and Garlic with a pinch of salt.
  3. Add Paprika, Cayenne Pepper, Onion Powder, Chilli Powder, and Honey.
  4. Add water and bring to boil, simmer on medium heat for 2 - 3 minutes. 
  5. Add diced fish and cilantro and lentils.
  6. Heat through and serve with fresh cilantro, diced tomatoes, avocados and lettuce. (Note: Serves 2 to 3)

 

 

Shoyu Poke

Chilled cubes of tuna, drizzled with a sheen of soy sauce and sesame oil, and flecked with green onions and shards of macadamia nuts: Such are the pleasures of poke. Poke is almost too easy to prepare. This classic tuna-shoyu version can get you started. But don't be shy about changing things up and playing with different seafood — salmon works well — and seasonings. Just be sure to use the freshest fish possible.

Ingredients:

  • 1 lb very fresh raw tuna
  • ¼ cup high-quality soy sauce
  • 2 tsp sesame oil
  • 2 scallions, finely sliced
  • ¼ cup finely chopped toasted macadamia nuts
  • Sea salt to taste
  • Steamed rice for serving

Preparation:

  1. Cut tuna into ¾-inch cubes, removing any tough white tendons.
  2. Toss with soy sauce, sesame oil, most of the scallions, and most of the nuts, and season to taste with salt. (Depending on the saltiness of your soy sauce, adding salt may not be necessary.)
  3. Marinate in the refrigerator, covered, for 30 minutes to 3 hours, and let sit at room temperature for 20 minutes before serving.
  4. Top with remaining scallions and nuts, and serve over warm rice. (Note: Serves 2-4)

The Poke Variations:

  1. Crunchier: Add diced cucumber.
  2. Richer: Mix in diced avocado, coconut milk, or mayonnaise.
  3. Funkier: Add chopped kimchi.
  4. Spicier: Sprinkle in chili sauce or grated fresh ginger.
  5. Meatier: Grill, char, or sear the fish before marinating.
  6. Heartier: Serve it on warm grains like quinoa or farro instead of rice.

 

 

Non's Superballs

Nonni Makk was so kind to share her Superball recipe with Kinney Multisport. Irresistible post workout (Note: They do not travel well on a long bike ride in the sun but something you look forward to after your training). Bonus: They are gluten free and no added sugar.

Side note from our end:

Fresh ground cocoa beans preserve all of the living enzymes present in the cocoa, along with other nutrients, including magnesium, iron, potassium, zinc, manganese, and calcium.  Due to its super-potent antioxidants, cacao has been shown to protect the nervous system, slow our aging process, reduce the risk of cardiovascular disease and stroke, and reduce both blood pressure and insulin resistance levels.  We also would like to mention that this superfood releases more than just scrumptious flavors to make us happy, as it actually increases the levels of certain neurotransmitters in our brains, such as serotonin, that promote a general sense of happiness and calm.

Ingredients:

  • 20 Medjool dates, seeded and halved
  • 1/2 tsp. vanilla extract
  • 1/3 cup creamy almond butter
  • 1/3 cup unsweetened shredded coconut
  • 1/3 cup plus 1 Tbsp. natural cocoa powder
  • 1/2 tsp. sea salt
  • 1 tsp. cinnamon
  • 1/3 cup toasted almonds, well chopped
  • Optional: Add cacao beans pulsed in a coffee grinder for some crunch or cranberries 

Preparation:

  1. Put the dates and vanilla in a food processor and run until a chunky paste forms.
  2. Add the almond butter and pulse a few more times.
  3. Add the coconut, cocoa powder, salt and cinnamon and pulse a few more times. The mixture should be a tad crumbly, but press between your fingers and stick together. If it seems too wet to hold in a ball, add more coconut, if too dry, add a touch more almond butter or a splash of water. Add cacao beans if desired.
  4. Roll a heaping Tbsp. of the mixture between your palms to form a ball. Repeat with remaining mixture.
  5. Put your chopped almonds on a plate and roll each truffle in the almonds (apply a bit of pressure to get them to adhere).
  6. Place the plate in the fridge to chill for at least an hour. Truffles will keep covered in the fridge for a couple weeks. (Note: Makes 18 Non’s Superballs)

Pretzel Avocado Sandwich

Avocado can act as a “nutrient booster” by helping increase the absorption of fat-soluble nutrients like Vitamins A, D, K and E. One-fifth of a medium avocado (1oz) has 50 calories and contributes nearly 20 vitamins and minerals, making it a great nutrient food choice.

They are the right companion to salty pretzels and delicious in a sandwich with broccoli and spicy greens. In addition, this recipe is fast and easy to prepare. Enjoy.

Ingredients:

  • 4 cups (about 8 ounces) broccoli florets
  • 1/4 cup olive oil
  • 1/2  teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons Dijon mustard
  • 1 shallot, minced
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon maple syrup
  • 4 pretzel buns or any of your favorite bread (we prefer whole grain bread) and add pretzels on top of the avocado for taste and crunchiness
  • 4 ounces cheddar (optional - we prefer without)
  • 1 avocado (1/4 per sandwich), sliced
  • 4 small handfuls of mustard greens, lettuce (based on your preference or what you have in the refrigerator)

Preparation:

  1. Preheat the broiler to high. On a baking sheet, toss the broccoli with the olive oil, salt, and pepper. Broil for 2 to 3 minutes, or until the broccoli begins to look crispy.
  2. In a medium bowl, combine the mustard, shallot, vinegar, and maple syrup. Add the broccoli to the dressing and toss to combine.
  3. Cut the pretzel buns or any other bread you like in half and place both halves on a baking sheet. Put 1-ounce of cheese (if used) on the top portion each bun. Broil for 2 to 3 minutes, or until the cheese is melted and the bottom half of each bun is nicely toasted.
  4. Assemble each sandwich with the broccoli, avocado, and a small handful of baby mustard greens. (Note: Serves 4)

Muesli

If you make it right, muesli can be a true breakfast luxury and a time-saver in the morning. You can lighten it up without sacrificing flavor, or you can turn to the other direction and go completely decadent. Experiment with what you like. We usually make a batch on Sunday night and eat it all week. The advantage: It gets better as the flavors mingle over time. 

Classic Swiss muesli blends fruit juice, grated apple, and rolled oats. It doesn’t necessarily include dairy, but we prefer a version that does. 

Ingredients:

  • 2 Cups of Milk
  • Rolled Oats (equal to the dairy you used)
  • Optional: Cinnamon, cardamom, ginger, maple/date/brown rice syrup
  • Almonds (or any nuts/seeds you like)
  • 1 Apple, grated

Preparation:

  1. For your base add yogurt and milk to a large bowl, starting with a ratio of 1/4 cup yogurt to 2 cups milk. If you like a thicker cereal, you can increase the yogurt and reduce the milk, based on your preference. Skim milk, 2% milk, coconut yogurt, and so on will be delicious, there is no limitation.
  2. Once your dairy is ready, stir in any spices and sweeteners. Adding them to your wet ingredients helps distribute the flavors. Cinnamon is an excellent foil to the creaminess of the dairy, but cardamom would be nice, as would ginger or a pinch of turmeric. A sweetener is not essential -- you’ll be adding fruit later and that might be enough for you. It not, maple syrup, date syrup, and brown rice syrup are all good options. 
  3. Rolled oats work best in muesli. Don’t be afraid of them getting soggy -- they hold up surprisingly well and you’ll add in more texture later. If you like more chew, you can use half steel-cut oats and half rolled oats. Add enough oats to equal the volume of dairy you’ve used. 
  4. Adding a textural element will benefit your muesli, which is otherwise very soft and creamy. We add a handful of sliced almonds, but any nut or seed would work. Try flax seeds, walnuts, pistachios, or even peanuts, but steer clear of chia seeds as they’ll absorb liquid and thicken the cereal too much. 
  5. Fruit is a key component to help sweeten and thicken your cereal. Choose an apple you like. Before you add the grated apple, squeeze out the water using cheesecloth or sturdy paper towels to avoid adding excess liquid to your muesli. 
  6. Give your muesli a good stir, then cover the bowl loosely with plastic wrap or a plate and refrigerate it overnight. It needs at least 8 hours to thicken. 
  7. Muesli is wonderful eaten plain, cold, and straight from the refrigerator. But if you want to add something extra, stir in a spoonful or two of nut butter or a very good-quality jam. You can top it with something crispy: Puffed quinoa or toasted amaranth add good crunch, and so does Heart To Heart Honey Toasted Oat Cereal. Additional raisins, fruits like blueberries, raspberries, and strawberries are always on top of ours.  

 

1/4 C greek yogurt, 1 TBSP almonds, and 1/4 C blueberries included

1/4 C greek yogurt, 1 TBSP almonds, and 1/4 C blueberries included

Sweet Potato and Black Bean Burrito

Sweet Potato and Black Bean Burrito

You won’t miss the meat in this burrito when it’s substituted with sautéed sweet potatoes and creamy black beans. The complex carbohydrates in this hearty wrap help stabilize blood sugar while protein and fiber keep hunger at bay.

Ingredients:

  • 1 tablespoon olive oil
  • 1 large sweet potato, peeled and cut into 1/4-inch pieces
  • 1/2 small red onion, chopped
  • 1/4 teaspoon cumin
  • 1 (15 ounce) can black beans, rinsed
  • 1 tablespoon chopped chipotle peppers in adobo
  • 2 packed cups of chopped kale
  • Sea salt and freshly ground pepper
  • 1 lime, half juiced and half sliced into wedges for serving
  • 4 large flour tortillas
  • Optional garnishes: Cilantro

Preparation:

  1. Heat oil in a large skillet over medium-high heat. Add sweet potatoes, onions and cumin and cook for a minute until they begin to brown, stirring throughout to coat. Cover after 1 minute, bring the heat down to medium and let cook for about 5-8 minutes, stirring once or twice, until they’ve softened up.
  2. Add the beans and chipotle peppers and cook, stirring occasionally, for 2 minutes. Add the kale, season with salt and pepper and toss until kale begins to wilt, 1 to 2 minutes. Drizzle with lime juice.
  3. Divide the potato-bean mixture among the tortillas (about 1 cup each) and roll up to form burritos. Wipe out the skillet and return to medium heat. Cook the burritos (seam-side down first) until golden brown, 2 to 3 minutes per side.
  4. Serve with cilantro (Note: Serves 4)