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Blueberry Banana Bread

When a sweet craving hits try making this easy and satisfying recipe! You will be surprised how sinfully delicious it is and yet how good it is for you. With loads of protein, complex carbohydrates and antioxidant rich berries this treat will leave you speechless.

Blueberry Banana Bread

 

Ingredients:blueberry_banana_bread
3 ripe Bananas (mashed)
2 Eggs (room temperature)
¼ cup unrefined Coconut Oil
1 ¾ cup Whole Wheat Flour
2 scoops Chocolate Whey Protein
2/3 cup of Splenda ™
1 tsp Baking Soda
½ cup Blueberries

 

 

Directions:

Preheat the oven to 350°. In a large bowl, beat the eggs, add mashed bananas and stir until well incorporated. Add coconut oil to the mixture, stir and set aside. In another bowl, combine all of the dry ingredients and mix until incorporated. Gradually add the dry ingredients to the banana mixture, add blueberries and until well incorporated.

Pour the mixture into a non-stick loaf pan and bake for 45 minutes or until a toothpick comes out clean when inserted in the middle of the loaf.

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Spud Muffins

A lot of us made New Year’s resolutions and some of us are determined to keep them come hell or high water. If one of your resolutions was to eat better and make smarter food choices, I’d like to dedicate this post to you.

I know all too well how it feels to wake up before dawn and realize that you barely have enough time to take a shower before you have to be out of the door. Breakfast? What breakfast!  Then I got to thinking, breakfast is one of the most important meals of the day, it sets the tone for the day. I find that if I had a decent meal in the morning I feel energized, I feel unstoppable, I am on my game. Best of all, having breakfast prevents you from being, what I call, hangry. Hangry is a sad combination of hungry and angry that causes one to make bad decisions and have virtually zero patience.

So, what’s the answer to having a healthy, well balanced breakfast that hits all your macros on the go? Portable food! Below is the recipe for the most awesome muffin that is easy to eat, has a low glycemic index, loads of protein, very little fat, and you can make them in advance! What?! Yes, your week just got that much easier!

I usually make these on Sunday evening at the end of my food prep because they tend to take a bit longer than the usual blend and go variety. Why? Because I make my Spud Muffins with meringue to insure nice and fluffy consistency. I tested other recipes of healthy, protein muffins and I noticed that all of them are dense, chewy, and taste like cardboard. I refused to have this happen to my food, this is fit gourmet, after all!

Let’s dive in! First and foremost, make sure that your eggs are at room temp. Room temperature eggs make better meringue. Also, older eggs are better suited for meringue purposes, but who has old eggs lying around?! I set my eggs out just as I am getting ready to do the rest of my food prep, that way by the time I get around to the muffins, they are nice and ready to go.

Since I pre-make my sweet potatoes for the week, having a cup of mashed sweet potato isn’t a problem. If, however, you don’t pre make yours, here’s the deal:

Peel and cut up your sweet potatoes, put them in a pot of boiling water, boil until tender. Strain the water, mash the potatoes with a potato masher or a fork.

I don’t add seasoning to my sweet potato ahead of time, because I refuse to commit to one single flavor in my mash for the rest of the week. I like a good variety.

Back to the eggs and the trick of the meringue… You will need to separate egg whites from egg yolks. Make sure that you take great care not to get any of the yolk into your egg whites. I recommend breaking the eggs over a separate dish, separating the whites and then adding them to the mixer bowl one at a time. That way, if you do end up with the yolks in your whites, you won’t have to scrap the whole batch and waste eggs. No, I wouldn’t recommend using egg beaters. They do not meringue well.

Please, do not attempt to be a hero and whisk the meringue by hand. It’ll take you forever!

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Ok, I think I covered the important basics of the meringue. If you have any questions, feel free to contact me through our Facebook Page, Twitter, or just leave me a comment here!

Supd_Muffin
Spud Muffins

Ingredients: 

4 large eggs at room temperature
¼ tsp cream of tartar
½ cup Splenda or Stevia
1 cup almond meal flour
2 scoops vanilla whey
1/2 tsp baking powder
1 tbsp coco powder
2 ½ cups of mashed sweet potato

 

Directions:

Preheat the oven to 350°.  Separate egg yolks from egg whites. Place the egg whites into a large bowl and mix on medium-high speed until the eggs are frothy. When your eggs are frothy add cream of tartar. Continue mixing on medium-high speed until the eggs are white and nearly doubled in size. At this point add Splenda or Stevia one tablespoon at a time. Continue mixing the meringue until the mixture begins to form stiff peaks in the mixing bowl.

In a separate bowl, combine all of the dry ingredients. Gradually fold the sweet potatoes into the dry ingredients until well incorporated. Make sure that there are no clumps of flour or protein powder.

Gently fold the sweet potato mixture into the meringue. Fold from the sides towards the center until the mixture is well incorporated. Be careful not to over mix and deflate your meringue.

Divide the batter between muffin cups. Bake for approximately 35-40 minutes or until a skewer comes out clean.

Makes 12 muffins.

Nutrition Info (1 muffin): 

Calories 119
Fat 5g
Carbs 8g
Protein 10g

Fierce Thanksgiving Menu

Thanksgiving is less than two weeks away and some of you might be biting your nails trying to figure out how to cut the calories, fats, and sugar out of the traditional meal without sacrificing flavor, color, texture and general appeal of your dishes. Although it is nearly impossible to make every traditional Thanksgiving dish light, here are a few recipes and tips that’ll help you and your family cut the unnecessary decadence without making your dinner bland.

Tips:

I try to cook using as little fat as possible which is why I invested in some incredible nonstick pans. If you don’t have a good nonstick pan, do not worry. The recipes below have measures of olive oil that are labeled “optional”. Those “optional” measures of olive oil are for those who don’t have access to a set of good nonstick pans.

If you are watching your sodium intake, you can cut the salt ratio in half for the dishes that are using lemon juice and lemon zest. Chances are you won’t miss it much. However, I would not alter the turkey brine.

If you absolutely have to use something sweet in one of your recipes, try honey or agave syrup. If your recipes call for candied nuts, try substituting toasted nuts lightly coated in honey instead or omit the honey all together. 🙂

Succulent Turkey Breast:

Thanksgiving wouldn’t be the same without the star of every dinner—the turkey. Here is my fabulously simple recipe for the most delicious and moist turkey you’ll ever eat! I have to put a disclaimer here, give yourself at least 24 hours after the turkey is fully defrosted to properly prepare and treat the bird.

Ingredients:TG_Turkey

6lb turkey breast
60ml Water
15g of Salt
3 Lemons (juiced)
¼ cup Soy Sauce
1tsp Chili Powder
1 Tangerine Orange
1 Bunch of Lemon Thyme
2 Rosemary Sprigs

Directions:

Wash and clean the turkey breast. Take care not to cut or puncture the skin. Set the bird on a wire rack of a regular roasting pan to drain. In the meantime, combine water, salt, and lemon juice and stir until the salt is completely dissolved. Fill a marinade injector with the brine. Find a few places on the breast that do not have skin and inject the brine. Usually, one 30 ml injector full of brine is enough for a 6 lb. turkey breast. Discard the leftover brine.

Combine soy sauce and chili powder. Mix well. Using a basting brush, brush the soy sauce mixture on your turkey. Set the turkey in the refrigerator, uncovered for 12-24 hours.

After the turkey spent at least 12 hours in the refrigerator, preheat your oven to 325 °F.  Stuff the cavity of your turkey with rosemary sprigs, thyme, and a halved tangerine. Cook your turkey uncovered for 2.5 hours or until the meat thermometer reads 170 degrees. You shouldn’t have to baste or treat your bird in any other way. The skin is going to be golden brown and the inside extremely juicy. After the turkey is done, cover the bird with foil and let it rest for 10-20 minutes before serving.

 Healthy Stuffing

 Ingredients:TG_Stuffing

12 slices of Whole Wheat Bread
1 tbsp olive oil + ½ tbsp. for cooking the veggies (optional)
½ tsp of salt
1 tbsp Italian Seasoning
½ tsp Sage
½ Sweet Onion (diced)
3 Celery sticks (diced)
½ cup Fresh Cranberries (whole)
2 cups Baby Bella Mushrooms (diced)
¼ cup Dried Cranberries
2 cups of Chicken Broth

Directions:

Preheat the oven to 325 °F. Cut the bread into ½ inch squares and set aside. In a large bowl combine olive oil, salt, Italian seasoning, sage, and the bread. With your hands, gently toss the bread in the mixture until all cubes are evenly coated. Place the bread on a cookie sheet and bake for 15-20 minutes or until the croutons are crispy. Allow to cool, pulse in a blender or a kitchen processor until the bread is about pea sized.

In a nonstick pan combine diced onion, celery and mushrooms. Cook until the mixture has reduced by about a quarter or until the mushrooms are gold and onions are lightly caramelized. Add the Chicken Broth and bring it to a gentle boil, add in the cranberries, wait until the broth mixture is boiling again and add in the bread. Stir gently to incorporate all of the ingredients, turn of the heat and let the mixture rest for a minute or two before serving.

Green Beans

Ingredients: TG_Green_Beans

1 lb. of Green Beans (cleaned)
Zest of 1 lemon
2 tbsp lemon juice
2 garlic cloves (minced)
1/4 tsp sea salt (optional)
½ tsp olive oil (optional)
Freshly ground pepper

 Directions:

Combine green beans, lemon juice, pepper (optional), salt (optional), and minced garlic. Cook stirring occasionally until green beans are tender. Garnish with lemon zest and serve.

Roasted Acorn Squash

Ingredients:TG_Acorn_Squash

1 Acorn Squash (cleaned and cut into wedges)
1 tbsp olive oil
1tbsp rosemary (minced)
1tbsp Chives (minced)
Zest of ½ Lemon
Sea salt

Directions:

Preheat the oven to 325 °F. Wash, clean, and cut the squash into wedges. In a small bowl combine the oil, rosemary, chives, and lemon zest. Arrange your squash wedges  in a baking dish and brush them with the herb mixture, add salt. Bake for 30 minutes or until tender.

Beet Root Salad

Beets may not be your first choice when it comes to getting the most vitamins, minerals, and antioxidants, but they might just be what you need to ward off that evil flu.  Some studies show that consuming raw or lightly cooked beet root may increase your immunity, decrease muscular inflammation, promote digestive tract detox, as well as significantly decrease risk of certain cancers.  But even after all of that, most people would never choose to eat a beet willingly. Well, below is a new take on an old Russian recipe that is guaranteed to change your mind about beet root.

There are a few additions, substitutions, as well as modifications that you can do to this beet root salad to meet your nutrient needs. For example, you may want to substitute a green onion, or a Texas onion for a red onion. You can also substitute Edamame instead of peas and toss in some herbs like parsley or basil to brighten up the flavor and take you into a whole new direction.

beet_saladIngredients:

3 cups of lightly cooked beets
1 cup Red Onion
2 cups Sauerkraut
2 tbsp Olive Oil
1 tsp Agave Syrup
2 tbsp Lemon Juice
1 cup Peas (fresh or canned)
2 medium Pickles

 

Directions:

Cut the green and the root of off your raw beets, wash and peel the outer skin. In a medium size pot bring the beets to a boil. The water should cover the beets by about ½ an inch. Cook the beets until they are tender but not mushy. You want the beets to have a little bit of crunch. About 15-20 minutes.

While your beets are cooking dice the onion and combine it with sauerkraut, olive oil, agave syrup, and lemon juice. Mix well and set aside. Let the flavors combine while you finish cooking your beets and dicing them.

Wash, clean, and steam your peas (if you are using fresh peas) or drain a can of your favorite pea variety, dice two medium sized pickles and set them aside.

When the beets have finished cooking, dice them into bite sized pieces and combine them with the rest of the ingredients. Toss, salt to taste and serve.

Makes about 7 cups.

Nutrition:  Serving Size: 1 cup, Cal. 128.9 Fat 4.2g Carb. 12.7g Protein 4.2g

 

Roasted Red Pepper and Acorn Squash Soup

It is most definitely soup weather and nothing warms me up better after a long run than a nice bowl of rich and creamy Roasted Red Pepper and Acorn Squash Soup. It tastes like comfort and packs a serious nutrient punch. It is easy and fairly quick to make especially if you have chicken or veggie broth on hand. I prefer to make my own broth and roast my own peppers, but you can use store bought if you are strapped for time.

Ingredients:Roasted_Red_Pepper_Soup

1 Acorn Squash
4 Red Bell Peppers
2 Cups Broth
2 tbs Olive Oil
1 tsp Salt
1 tbsp Rotisserie Seasoning (any rotisserie chicken seasoning will do)
1 tbsp Marjoram
1 tbsp Basil
Dash of Cayenne (optional)
Dash of Cumin
Dash Caraway

Directions:
Preheat the oven to 350 degrees, peel and cut Acorn Squash into a few pieces, coat with olive oil, rotisserie seasoning, and salt and bake for 25 minutes or until tender.

In the mean time, roast peppers on the hot grill until the skin blisters and chars. Put the peppers into a large bowl and cover with aluminum foil. Allow to rest for 10-15 minutes.

After the peppers have rested, peel the skin (it should come off pretty easily) and take out the seeds. Cut the peppers into small strips.

In a medium sized pot, combine the remaining spices and 2 cups of broth. Add the squash and the peppers and simmer for 10 minutes to combine the flavors. Allow the soup to cool and blend in a blender until silky smooth or use an immersion blender to do the same.

Garnish with your choice of toppings and enjoy!