Julia Chan

Post-Workout Smoothie With Moringa

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Moringa leaves are super rich in antioxidants and bioactive plant compounds that help with inflammation helping to speed up recovery. Loaded with protein, iron, and significant amounts of vitamins A, C, and E, calcium, and potassium, it serves as a nutrient dense superfood. Its mild flavor makes it perfect for blending into smoothies. I take it up a notch by adding protein powder, almond butter, avocado and spinach for an extra boost of nutrients right after my workouts! Enjoy!

 

INGREDIENTS

 

DIRECTIONS

  1. Remove pits from avocados and dates. Discard skin from avocado.
  2. Add all ingredients to a blender and blend on high until creamy and smooth.

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Cilantro Hemp Pesto

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While most pesto recipes use traditional ingredients like pine nuts and parmesan cheese, this recipe (inspired by Cookie + Kate) offers an amazing dairy-free and nut-free alternative that goes best with my dietary preferences. Perfect to serve with any savory dish especially gluten-free pasta, tostones, and salads! It’s shocking how easy it is to make. Enjoy!

INGREDIENTS
  • 2 cups cilantro, chopped (approx 1 large bunch)
  • 1/2 cup hemp seeds
  • 2 garlic cloves, finely chopped
  • 1/2 teaspoon sea salt
  • 2 – 3 tablespoons extra virgin olive oil

DIRECTIONS

  1. Chop cilantro, stems included.
  2. Add cilantro, hemp seeds and garlic to the food processor and process until finely chopped.
  3. Slowly drizzle in the olive oil as you continue to process until you reach desired consistency. For creamier texture, add more olive oil.
  4. Store in an airtight container and refrigerate. Consume within 5 days.

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SUPERFOOD SMOOTHIE

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Loaded with nutrients, this smoothie provides the nourishment you need to power you through the day. It’s a great way to break your fast and load up on the nutrients from the berries, seeds, and greens. Also great pre or post workout providing sufficient carbohydrate and protein blend for energy and replenishment. The mint and ginger give it an extra zing that makes it refreshing and tasty.


INGREDIENTS
1/2 cup raspberries + blackberries
1/2 frozen banana
1 large handful of greens (spinach, kale, chard)
1 tablespoon flaxseed meal
1 tablespoon hemp seeds
1 teaspoon chia seeds
1/4 cup mint leaves
1″ slice of fresh ginger

DIRECTIONS
Blend all ingredients and enjoy!

Posted in JSC, Nutrition, Recipes, Smoothies

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THE ELIXIR

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Low in calories but high in essential nutrients —  this green elixir is packed with vitamins C, A, K, folate, iron, potassium, and so much more! Since coconut water is a great source of electrolytes, this drink is my ultimate source of hydration after a sweaty workout or when my body is in need of recovery. It’s also a great reset drink after an indulgent weekend or vacation, aiding in digestion and reducing inflammation. The subtle tanginess of lime enhances and boosts the flavors in the cucumber, coconut water, and ginger making a super refreshing and vibrant beverage you will definitely enjoy.

INGREDIENTS
1/2 cup coconut water
1/2 cup filtered water
3 stalks celery juiced
1/2 cucumber
1 large handful spinach
Juice of 1 lime
1″ slice of fresh ginger

DIRECTIONS
1. Blend celery with 1/2 cup water then strain to remove pulp.
2. Add all other ingredients including celery juice to a blender and blend until all ingredients are combined.

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SWEET + SIMPLE SMOOTHIE

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An easy and nutritious recipe that is a perfect replenishment after a workout. A blend of protein, greens, antioxidants and micronutrients that help me refuel and recover – you just can’t go wrong with this sweet and simple smoothie.

 

INGREDIENTS
1 cup filtered water
1/2 cup blueberries
1 large handful of spinach
1 tablespoon raw nut butter
Few sprigs of mint (optional)

DIRECTIONS
Blend all ingredients and enjoy!

Posted in JSC, Nutrition, Recipes, Smoothies

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Cherry Berry Smoothie

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Sometimes, throwing random stuff in a blender yields delicious results. That’s how I came up with this delicious Cherry Berry smoothie, which is also equally nutritious. A great source of fiber, cherries are loaded with vitamin B and C, manganese, potassium and rich in antioxidant and anti-inflammatory properties. Blending them with greens, berries, seeds and supplement powders, this rich, deep purple concoction has it all! It’s a great way to break your fast or as a mid day or pre-workout elixir.

 

INGREDIENTS

1/2 cup frozen cherries
1/2 cup frozen mixed berries
1/2 frozen banana
Large handful of fresh spinach
1 cup water
1 teaspoon maca powder
1 teaspoon raw cacao powder
1 teaspoon flaxseed meal
1 teaspoon ginger
1 teaspoon hemp seeds

1/2 teaspoon cinnamon

 

DIRECTIONS

1. Blend water and all powders, seeds, spinach, cinnamon and banana.
2. Add cherries and berries and blend until smooth and creamy.

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Easy Tostones

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Plantains are a rich source of complex carbohydrates loaded with fiber that provide many benefits including micro-nutrients such as vitamin C, A, K, potassium and magnesium. They also have a low sugar content (only 3g per cup boiled) yielding an easy effect on blood sugar spike. This makes plantains a great way to get your healthy carbohydrates, depending on how you cook them. Most restaurants will deep fry them and make tostones (a Caribbean staple) to make them crispy and delicious but it’s definitely not the healthiest option…but I found a way!

This recipe has been my weekly go-to on days that I need the extra energy for a tough workout or run. When air fried, these tostones come out just as crispy and crunchy minus the oily texture you may find in restaurants. I pair them with eggs and veggies for breakfast or dip them in hummus and pesto as a snackl May take a few steps to make but you can meal prep them for the week and they provide all the crispy, crunchy, and salty goodness restaurant-made tostones give without the grease and guilt. Give them a go!

 

INGREDIENTS: 

  • 6 green plantains
  • 4 tablespoons avocado oil
  • 2 tablespoons sea salt

 

DIRECTIONS:
  1. Cut plantains in 2-inch width slices and place in a medium bowl.
  2. Drizzle 2 tablespoons of avocado oil and season lightly with salt.
  3. Place in the air fryer for 10 minutes at 400°F.
  4. Remove from the air fryer and place individual pieces between 2 sheets of wax paper. Using the bottom of a cup, press down with medium pressure to gently smash plantain into a flat shape.
  5. Toss all pieces back into the bowl and coat with remaining avocado oil.
  6. Place back into the air fryer for another 10 minutes.
  7. Remove immediately and season with a little bit more salt while the plaintains are still moist.

Posted in JSC, Nutrition, Recipes, Savory Eats

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WARMING AYURVEDIC TURMERIC NOODLE SOUP

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In Ayurveda, turmeric and ginger are valued for their therapeutic effects. They aid the body in balancing and naturally healing itself. When my immune system is being tested this is my go to! A bowl of this restorative ginger-turmeric broth is so nourishing and warm, I immediately feel that I’m doing something great for my body to recover.

Once the broth is prepped, its versatility allows me to add what I crave the most in noodle soups. I usually go for mushroom and greens but bok choy, broccoli, eggplant, shredded chicken and carrots also make great additions.  This soup is so delish that you’ll find every reason to make this, even if you’re not feeling under the weather. Give it a try!

 

INGREDIENTS: 

  • 4 cups filtered water
  • 4 cups veggie broth
  • 1 8oz package of Eden Buckwheat Soba Noodles
  • 1 can chickpeas
  • 2 handfuls of kale, stems removed
  • 1 cup of shiitake mushrooms
  • 1 medium red onion, diced
  • 1/4 cup cilantro, chopped
  • 1 tablespoon freshly grated ginger
  • 2 tablespoons garlic, finely chopped
  • 2 tablespoons avocado oil
  • 2 teaspoons ground turmeric
  • 1 teaspoon cumin powder
  • 1 teaspoon apple cider vinegar
  • 2 teaspoon salt
  • 1/4 teaspoon cayenne powder

 

DIRECTIONS:

  1. In a large pot or dutch oven, saute onion in 1 – 2 tablespoons avocado oil over medium heat for 5 minutes until fragrant and golden. Add ginger, garlic, and turmeric powder and saute for 2 – 3 minutes until the garlic is fragrant and golden. Add cumin and continue to stir for another minute.
  2. Add water, stock and salt. Bring to a simmer. Add apple cider vinegar and cayenne powder. Taste and adjust salt and spice level to your liking. This makes a flavorful base to add what you like. 
  3. Separately cook buckwheat soba noodles. Drain and set aside.  
  4. While noodles are cooking, add shiitake mushrooms, chickpeas, and kale to the broth and simmer for 5 minutes, stirring frequently. 
  5. Toss cooked noodles in the broth mixing all ingredients together. Serve in a bowl and garnish with fresh cilantro and black pepper.

Posted in JSC, Nutrition, Recipes, Savory Eats

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Green Protein Boost Smoothie

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A favorite part of my day is enjoying a morning cold brew. So I much prefer to have my caffeine on its own but when I found this coffee infused smoothie, I had to give it a try.  Enriched with greens, protein and healthy fat, the blend of avocado with chocolate protein powder and espresso beans gives it a rich and indulgent flavor. Providing all the nutrients you need to start your day with a serious kick of caffeine, this smoothie makes a great breakfast or a pre-training boost. Give it a go and let me know what you think.

INGREDIENTS: 

  • 1/2 ripe frozen banana
  • 1/2 cup unsweetened nut milk
  • 1/2 cup filtered water
  • 1/2 cup strawberries
  • 1 handful baby spinach
  • 1 scoop chocolate protein powder
  • 1 teaspoon vanilla extract
  • A pinch of kosher salt
  • 1/2 ripe avocado
  • 2 tablespoons finely ground espresso or coffee beans
  • 1 teaspoon cacao nibs

DIRECTIONS:

  1. Blend banana, milk, spinach, ice, vanilla and salt.
  2. Add avocado. Blend again. Add coffee and cacao last. Enjoy!

 

Posted in JSC, Nutrition, Recipes, Smoothies

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Blueberry Coconut Chia Smoothie

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A great combo of tart and tropical. Zesty lime with coconut and the warm flavors of cardamom give this smoothie a unique flavor. Using frozen blueberries give it a slightly thicker and creamy texture making this a nutritious and refreshing frozen treat that kickstarts my day.

 

INGREDIENTS:

  • 1 cup frozen blueberries
  • 1 2-ounce pack frozen coconut meat
  • ¼ cup raw cashews
  • 1 tablespoon chia seeds
  • 1 pitted date
  • 1 teaspoon lime juice
  • ¼ teaspoon ground cardamom
  • pinch of pink Himalayan salt
  • 1 cup water

 

DIRECTIONS:

Blend all the ingredients and enjoy!

 

Posted in JSC, Nutrition, Recipes, Smoothies, Try This!

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