Nutrition

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!

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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!

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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.

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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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Flaxseed Crackers (Gluten-Free)

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Most flaxseed crackers you find at the market contain so many unnecessary ingredients that help them keep a longer shelf life. That’s why I love these gluten-free flaxseed crackers inspired by Goop. With a few simple and all whole food ingredients, they make a delicious and crunchy savory snack that aligns seamlessly with my nutrition. You can pair them with a dip or simply enjoy them on their own.

 

INGREDIENTS:

  • Extra virgin olive oil
  • 1 cup flaxseeds
  • 1 cup raw pumpkin seeds
  • 1/2 cup raw black sesame seeds
  • 1/2 cup raw sunflower seeds
  • 2 tablespoons arrowroot powder
  • 1 cup boiling water
  • Everything Bagel spice seasoning

 

DIRECTIONS:

  1. Preheat oven to 350°F. Line a sheet tray with a piece of parchment paper. Lightly drizzle a little olive oil on the parchment paper so the crackers don’t stick. Mix seeds and arrowroot powder together.
  2. Carefully add the water and mix to combine. Once fully incorporated, spread the seed mixture into the pan in one even layer. Season the top of the seeded mixture with the everything spice seasoning and bake for about 1 hour until completely dried and crunchy.

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Dose of Greens Smoothie

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This smoothie is a perfect blend of daily greens with a bonus of seeds and powerful superfoods. All ingredients complement each other perfectly adding key micronutrients into a creamy, subtly sweet, and nutritious green smoothie. This is my perfect dose of greens and a great start to my day! Enjoy!

 

INGREDIENTS:

1 cup filtered water
1 handful spinach
1 handful kale
6 slices cucumber
1/2 cup collard greens
1/2 cup broccoli
juice of 1 lime
1 inch chunk of fresh ginger
1/2 green apple
1/2 frozen banana
1 teaspoon chia seeds
1 teaspoon flaxseed meal
1 teaspoon spirulina
1 teaspoon chlorella

 

DIRECTIONS:

Blend all greens, juice, powders, seeds, and ginger with water first. Then add fruit and blend until all ingredients are mixed well. Enjoy!

 

Posted in JSC, Nutrition, Recipes, Smoothies

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