Lemon Tart Smoothie

Lemon Tart Smoothie

I’m a multitasker.  Sometimes because I’m feeling super productive but more often because I’ve over-scheduled myself. I’ve eaten, (and spilled), a variety of breakfasts in my car, and smoothies are by far the easiest to maneuver. One of my current favorites is this lemon-y concoction I recently created. It’s got this frothy frozen lemonade vibe and lately I go to bed excited to wake up just so I can make it again.

Try it for yourself…

Lemon Tart Smoothie

1 small frozen banana

1 cup frozen cauliflower

Juice of 1 lemon

1 scoop vanilla protein powder

1 Tbsp coconut butter

Blend and enjoy!

Tropical Green Smoothie Bowl

Tropical Green Smoothie Bowl

I have a friend that won’t drink smoothies because they have “too many calories and high in sugar”. Ok. But then she tells me about this new place that has these unbelievable açaí bowls.

Time out.

These trendy (and delicious) bowls are basically a smoothie with toppings! Depending on the size, there can more than one serving for the average person and those toppings are sometimes more of what’s already blended in the bowl! So if there’s a couple heaping tablespoons of nut butter in the bowls and walnuts on top….

So what do you do when you just HAVE to have that bowl? Well, start by finding out what’s in it. AND HOW MUCH. The ingredients are usually healthy but you can still over consume healthy! Especially if this is a supposed to be snack!

I’ve found that many juice and smoothie bars don’t have their nutritional info readily available but they’ll tell you about how much of what is in there. Usually. So then it’s on you to know your proper serving size of fruits, nuts, seeds, etc…

Don’t want to be the annoying person asking a million questions before you order? (That’s totally me by the way). Then make your own! The one pictured here is about 360 calories.  Yes there’s sugar from the fruit but this bowl packs a healthy dose of vitamins, minerals and protein. And it’s totally customizable to meet your caloric and nutritional needs!

TROPICAL GREEN SMOOTHIE BOWL

What you need:

  • 1/2 cup plain Greek yogurt

  • 1/2 small frozen banana

  • 1/4 cup frozen pineapple

  • 1/4 cup frozen mango

  • 1/4 cup unsweetened vanilla coconut milk

  • 1 tsp spirulina

  • 1/2 serving vanilla protein powder

(If you like it thicker or need extra carbs, add 1/4 cup of whole grain oats)

Optional toppings:

  • 1/8 cup chopped walnuts

  • 1 Tbsp unsweetened shredded coconut

  • 3 or 4 sliced strawberries

Chia Pudding

Chia Pudding

Breakfast, snack, dessert…chia pudding is everything. And the perfect way to satisfy a sweet tooth :). Get your protein, fat, omega 3s, a variety of vitamins and minerals from these tiny but nutrient dense seeds.  Start with this basic recipe ( it makes 4 servings) and mix it up with your choice of toppings!

~ 1 cup unsweetened vanilla coconut milk

~ 1/2 cup plain Greek yogurt

~ 4-5 tablespoons chia seeds

~ 1-2 teaspoons vanilla extract

Mix well and divide into 4 small containers. Seal tightly and chill in the fridge for at least 3 hours til it thickens.

Pictured is my fave with a tablespoon of natural peanut butter and fruit. But sometimes I go with sliced apples and cinnamon. Or bananas and honey. Or I go tropical with mangos and shredded coconut. Or, when you need a chocolate fix, mix in a scoop of unsweetened cocoa powder and/or a tablespoon of dark chocolate chips.

Is your mouth watering yet?

Buffalo Chicken Bowl

Buffalo Chicken Bowl

Easy, quick, delicious and easily adaptable for a variety of tastes. Protein, carbs and healthy fat make this a satisfying dish fit for everyone from my athletes to my weight loss clients. (Recipe inspired by Eleat Nutrition’s Buffalo Chicken Tacos).

Ingredients (serves 2*):

1lb chicken breasts** – flattened
2 celery stalks – chopped
2 cups fresh spinach – chopped
1 small avocado
1/4 shredded cheddar cheese (optional)
1.5 – 2 cups brown rice
2 tablespoons Frank’s Original hot sauce
2 tablespoons yogurt based ranch dressing (homemade or Bolt House Farms)

 

Prep Chicken:

Spray a large saute pan with olive oil spray. Arrange chicken breasts in a single layer. Saute for 5 minutes on med-high heat. Flip the chicken, add water to pan covering breasts, reduce heat,  cover and simmer for an additional 10 minutes until done. (I’m a little OCD and use a meat thermometer to make sure internal temp reaches 165 degrees.) Remove from water and set aside until chicken is cooled enough to shred with ac couple of forks.

Prep the bowl:

Layer rice, spinach, and cheese if using (I skip it for weight loss clients) on a plate. Mix chicken, celery and hot sauce and add to plate. Garnish with avocado, ranch dressing and additional hot sauce if you like it hot!

*Adjust serving size for weight loss, maintenance or performance.

**Don’t cook? No prob. Pick up cooked chicken breast from the market.

Non-Egg Breakfast Ideas (With Protein!)

Non-Egg Breakfast Ideas (With Protein!)

Everybody should eat a balanced breakfast but especially if you head to the gym in the morning, you will want to make sure you get you fair share of carbs, protein and healthy fat to boost your metabolism make the most of your workout. I personally love a egg or two at breakfast…hard boiled, scrambled, poached, you name it, I’ll eat it. But if you don’t like eggs as much as I do, or you need to switch it up, here are 3 breakfast ideas to try!

  1. PB&J Oatmeal: mix 1/2 cup oatmeal (quick oats) with 1 cup of 1% fat milk and microwave on high for 90 seconds. Add 2 Tablespoons of ground flaxseed, 1 Tablespoon of natural, creamy peanut butter and 1/2 cup of blueberries. (approx. 420 calories, 20 grams protein)

  2. Smoked Salmon on Sprouted Grain Toast: toast a slice of sprouted grain bread (I like the Ezekiel flax sprouted whole grain or Trader Joes Sprouted 7 Grain), spread 1 wedge of Laughing Cow cheese and top with 3oz of smoked salmon and a thinly sliced cucumbers or tomato. Add any salt-free seasoning if desired. (approx. 250 calories, 23 grams protein)

  3. Crunchy Yogurt Parfait: Mix 1/2 cup of ripe, mashed berries into 3/4 cup of Plain 0% Fat Greek Yogurt and top with 1/4 cup of pumpkin seeds. (approx. 280 calories, 25 grams protein)

Enjoy!

Egg White Muffins

Egg White Muffins

Here’s an easy and delish way to get some protein at breakfast. Even on the go. Make these on Sunday night and you’ll have a quick, healthy breakfast option all week long!

What you need:

  • 2 cups egg whites

  • 1 cup chopped veggies (spinach, mushrooms & tomato pictured here)

  • optional salt free seasoning, herbs, pepper, cheese to taste

  • 12 cup muffin tin

Preheat the oven to 350 degrees. Prep a 12 cup muffin with olive oil cooking spray. Divide the chopped veggies evenly among the cups. Pour the egg whites on top of the veggies and sprinkle with seasoning of your choice (I like to use dried basil), fresh ground pepper and sometimes I even add a sprinkle of Parmesan or feta cheese. Bake for about 18-24 minutes or until eggs are cooked through. Remove the muffins from the tin and cool to room temp before storing them in the fridge in an airtight container. In the A.M., pop them in the microwave for 30 secs – 1 min and enjoy!