Category Archives: Meals

Recipe: Baobab Recovery Smoothie

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After spending too many hours passed out on the couch after long runs, I finally perfected a formula for being able to salvage afternoons after intense training sessions:

Hot shower + Smoothie (*consumed in shower) = Ticket to feeling like a million bucks

And the more nutrient-dense the smoothie the better, so my body can start repairing itself as I go about my day.

Which is where Baobab comes in: I just heard of this most “super” of the superfruits recently and decided to give it a whirl after learning about its almost-too-good-to-believe benefits…

  • More antioxidants than any other superfruit, even acai, blueberries and pomegranate
  • High soluble fiber content (50% by weight)
  • A raw, whole, organic food
  • Ethically and sustainably harvested, even helping impoverished African communities
  • The planet’s highest plant source of calcium
  • More iron, potassium and magnesium than most other superfoods
  • Six times the Vitamin C of oranges
  • Rich in electrolytes and has a very high bioavailability
  • Contains no fillers or added sugar, sodium or preservatives

With a sweet, tangy and pear-like flavor profile, it’s an ideal addition to recovery smoothies to help boost your immune system, minimize inflammation and enhance digestion after tough workouts.

I think it’d work best for enhancing the flavor of berry-based smoothies, but I put it to the test in my standard peanut-butter-and-banana protein shake and was pleasantly surprised by the light taste and slight tang.

It did the trick post-run, but it’s also an excellent option for a quick grab-and-go breakfast!

Baobab Recovery Smoothie

Ingredients: 

Directions:

  1. Add first six ingredients to blender, and blend until desired consistency.
  2. Top with sprinkle of granola. Relax, sit back, and enjoy!

Fun fact: Since Baobab has a high pectin content (around 25%), it offers the benefit of being a natural thickening and binding agent for a nice, rich texture in recovery shakes.

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Harvesting baobab provides a cash crop for women in southern Africa and encourages protection of ancient Baobab trees, so it’s an ingredient you can actually feel good about using.

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Plus, the flavor’s also light enough where it’ll blend in seamlessly with pretty much anything — from smoothies and other drinks to oatmeal, baked goods, yogurt and sauces. Cheers to that!

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Got any other good tricks for post-workout recovery?

Recipe: Erica Stenz’s Healthiest Whole30-Approved Tuna Salad

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I’ll be honest: The first time I saw this recipe from my fit friend Erica Stenz (aka SF’s hottest trainer), I wrinkled my nose in disgust.

Now, you know I love healthy, nutrient-dense foods as much as the next person, but there was just no way that this combination of ingredients — pickles, apples, dates and tuna — could taste good…right?!

Well, Erica, I stand corrected…which is precisely why I’m sharing it here.

A word to the wise: Don’t over-think the ingredients. Just assemble, and enjoy (I promise).

Erica’s Healthiest Whole30 Approved Tuna Salad

(via TheSimpleFare.com)

Ingredients:

For Salad:

  • 2 cans of albacore tuna, no salt added and in water
  • 1 diced apple (I used Gala)
  • 1 diced kosher dill pickle
  • 2 diced Medjool dates, pitted
  • 1 diced avocado
  • 1 diced bell pepper (I used red)
  • 1 diced cucumber

For Dressing:

  • 2 tbsp spicy brown mustard (no white wine vinegar for Whole30)
  • 2 tbsp olive oil (or fish oil)
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried dill
  • 1 teaspoon freshly ground black pepper
  • 1 teaspoon salt
  • Dash of curry powder, optional

Directions: 

  1. Add salad ingredients to a large bowl.
  2. In a small bowl, add dressing ingredients and whisk together using a fork.
  3. Pour dressing over salad and toss to coat evenly. Serve immediately or refrigerate.

If using these ingredients together is wrong, then I don’t want to be right.

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Don’t ask me how, but they work so well together to create a wonderfully fresh, tangy, sweet, savory combo.

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And for some additional nutrients — gotta get those greens! — I layer it in a bed of kale for a light, yet satisfying, lunch.

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How daring are you when experimenting with new recipes? 

Recipe: Vanilla-Almond Chia Pudding

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Thanks to our Whole30 experience, I’ve traded in my longtime breakfast parfait habit (yogurt, granola and fruit) in exchange for morning meals that are more nutrient-dense and less inflammatory. But old habits die hard, and I soon found myself in a Green Eggs & Ham Scramble rut.

Luckily my sister came to the rescue, sending me this recipe for Vanilla-Almond Chia Breakfast Pudding from Daily Burn. I’m a chia fan, not only because they’re packed with omega-3 fatty acids, antioxidants, calcium, fiber and protein, but also because they’re super-hydrating, absorbing up to 10 times their weight in water — or in this case, almond milk!

And as an added bonus, this make-ahead recipe works great for weeks when you know you’ll be pressed for time. Just mix together the ingredients on Sunday night, pour into separate containers, pop ’em in the fridge, and top with a different combo of fruits, nuts and granola each day for a hearty breakfast, filling snack or textured dessert.

Vanilla-Almond Chia Pudding 

Adapted from Daily Burn

Ingredients: 

  • 2/3 cup chia seeds
  • 2 1/2 cup almond milk
  • 1 tsp vanilla
  • 1 tsp agave nectar
  • 1/2 tsp cinnamon
  • Optional add-ins: nuts, berries, shredded coconut, granola, etc.

Directions: 

  1. Combine chia seeds, almond milk, vanilla and agave nectar in a bowl. Stir well until combined.
  2. Cover bowl, and store in the refrigerator overnight or for at least an hour (until mixture thickens).
  3. Stir again before serving, adding more almond milk if pudding’s consistency is too thick.
  4. Top with add-ins of your choice — from fresh fruit and nuts to spices, granola or coconut.

I happened to have these ingredients on hand, but if you don’t use agave nectar, feel free to swap in maple syrup or honey to help sweeten the pudding instead.

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Before the pudding has time to set, the consistency will be super runny; if you’re finding that the chia seeds are sticking together, try using a whisk to separate them before storing your mixture in the fridge.

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This bowl sat overnight, and you can see how the seeds swell up when they absorb the almond milk. They also give the pudding a lovely tapioca-like texture.

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Stir again before serving to  break up any clumps of seeds before adding your favorite toppings. Again, I just worked with what we had in our pantry — Mamma Chia protein granola, cinnamon and hazelnuts.

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The pudding will store in refrigerator for up to five days, so with a little planning you can quickly create a week’s worth of grab-and-go meals!

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What’s your favorite way to incorporate chia into meals and snacks? 

Simple Microwave Hacks That Will Change Your Life

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That’s a pretty bold claim, isn’t it?

Well, whether it’s re-heating leftovers, popping some corn for movie night or making the occasional guilty pleasure (frozen. chicken. pot. pie.), the humble microwave is the workhorse of the kitchen, having saved time-pressed home cooks for decades.

And even though our family food preferences have evolved from Lean Cuisine to “lean-and-green” — as in, and emphasis on unprocessed foods, proteins and veggies — the microwave still proves to be a very versatile appliance that can be used in unexpected ways.

For example, did you know that by nuking your citrus fruits for a few seconds you can get more juice out of them? Or that microwaving garlic and tomatoes before cooking makes them easier to peel? Or that you can clean that caked gunk off of microwave walls in just five minutes with a bowl of water and a lemon?

Yep, knowing how to better utilize your microwave will not only save you time, but also help you make the most out of your food — just check out all the cool tips in the “Microwave Hacks for Daily Life” infographic below.

I can’t wait to try some of these out myself, so I thought it was worth sharing!


Source: PartSelect.com

What are your favorite microwave hacks?

Recipe: So-Good-You-Won’t-Believe-What’s-In-‘Em Pancakes

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I may very well be the second-to-last person on Earth to have tried this recipe, as a quick Google search will reveal that it’s been circulating the interwebs for quite some time now. But in the off-chance you’re that lucky last person to have heard about it, I wanted to share it again here.

Which culinary magician originally invented this? No clue. I just happened to find out about it from a former co-worker, Claire, who posted some pictures on social media that had me drooling. Cue the following morning’s brunch where Ben and I tweaked a double batch and devoured the entire thing ourselves.

Traditionally, it’s a two-ingredient pancake with just banana and eggs. But in lieu of drenching the ‘cakes in maple syrup (damn you, Whole 30!), we spiced things up instead and added some extra protein to make them a more substantial meal.

So-Good-You-Won’t-Believe-What’s-In-‘Em Pancakes

Ingredients:

  • 2 ripe bananas
  • 4 eggs
  • 1 tsp vanilla
  • 1 tsp pumpkin pie spice
  • 2 Tbsp coconut oil
  • 4 Tbsp almond butter

Directions:

  1. Add bananas, eggs, vanilla and pumpkin pie spice to a medium-sized bowl.
  2. Mix until smooth with an immersion (or regular) blender.
  3. Cook on pre-heated griddle, greased lightly with coconut oil, until both sides are browned.
  4. Keep hot, and serve immediately — with almond butter!

I love recipes where you can throw everything into one bowl; you can also change the flavor profile by adding other spices, fruit, cocoa powder, etc.

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Next step? Blend, baby, blend! Don’t be surprised if the batter gets all aerated and frothy.

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Spoon batter onto a hot griddle, and flip when pancakes are bubbly and have set.

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Cook on the other side for about a minute until lightly browned and cooked through.

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Layer hot ‘cakes with almond butter…and get ’em while they’re hot!

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Have you tried the famous two-ingredient pancakes?

Recipe: Blueberry Chia Overnight Oats

Ch-ch-ch-chia!

If you’re a child of the ’80s, like me, that’s probably the first thing that comes to mind when you hear people talking about chia. But these tiny, nutrient-packed seeds are much more than the green, grass-like fur growing on those nostalgic clay figurines.

A staple for centuries in the Mayan and Aztec diets, they’re again popular with healthy eaters as a great source of fiber, omega-3 fatty acids, calcium and protein, plus a host of vitamins and minerals.

I’d never had ’em before, so my sister and I decided to experiment over the holidays. Our result was a hit with everyone the next morning!

Blueberry Chia Overnight Oats

Ingredients:

  • 1 cup oatmeal
  • 1 cup Greek yogurt
  • 1 1/2 cup of your favorite milk (cow, soy, almond, etc)
  • 8-10 tsp chi seeds
  • 1 cup blueberries
  • 8-10 tsp maple syrup
  • 1 tsp vanilla
  • 1 tsp cinnamon

Directions:

  1. Combine all ingredients in a medium-sized bowl, stirring well to incorporate.
  2. Pour into separate cups and cover, or place covered bowl in the refrigerator (overnight, if possible).
  3. When you’re ready to eat, give it a quick stir. Serve with your favorite toppings.

Some helpful hints: We opted for soy milk, instead of our usual cow’s milk, to add a little more flavor dimension.

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You can further adjust the amounts, depending on whether you want it sweeter, thicker or more chia-ey.

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Here’s how it looked just before I popped it in the fridge to set overnight; as you can see, it’s pretty runny.

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But, by morning, the chia seeds soak up moisture and get plump, so it almost has a tapioca-pudding consistency.

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Scoop into individual servings — this recipe makes 4-6, depending on how hungry you are…

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…and top with your favorite fresh stuff. We opted for strawberries, which were surprisingly sweet for mid-winter in Michigan, and sliced almonds.

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Have you experimented with chia seeds? Got any good recipes to share? 

Recipe: Easy Weeknight Roast Chicken with Root Vegetables

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You know what pre-dated Pinterest fails? Recipe fails.

I’ve had my fair share of ’em, which is why I’m excited to share this practically-foolproof winter meal with roasted root vegetables.

If you’re feeling timid about working with a whole chicken, just ask the butcher to butterfly it for you at the store. Believe me, there’s nothing quite like these veggies, which soak up all the yummy juices from the skin and flavor from the bones!

Easy Weeknight Roast Chicken with Root Vegetables

Ingredients:

  • 3-4 lb. chicken, butterflied open
  • 5-6 small potatoes
  • 3-4 small beets
  • 2 carrots
  • 3 celery stalks
  • 1 medium onion
  • 5 garlic cloves
  • 1 Tbsp rosemary
  • 1 Tbsp thyme
  • 1 Tbsp sage
  • Olive oil
  • Salt and pepper
  • Lemon

Directions:

  1. Preheat oven to 350 degrees F, and line a rimmed baking sheet with parchment paper.
  2. Wash and/or peel and roughly chop potatoes, beets, carrots, celery, onion and garlic.
  3. Spread veggies out on baking sheet and drizzle with olive oil and half of the seasonings.
  4. Lay chicken on top of veggies, drizzling with more olive oil, and sprinkling on the other half of the seasonings. Slice lemon and place a few slices on top.
  5. Bake in oven for 50-60 minutes or until juices run clear and a meat thermometer inserted into the thickest part reads 165 degrees F.
  6. Transfer chicken to a cutting board to rest for 10 minutes, and return the veggies to the oven to crisp up for 5-10 more minutes.
  7. Plate on a platter with veggies on the bottom, chicken on top, and garnish with a squeeze of roasted lemon.

Try not to overcrowd the vegetables in the pan; the more room you leave between them, the more they’ll cook evenly through.

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If you want an even juicier bird, rub it with the seasonings and an extra tablespoon of salt the night before, allowing it to soak everything up overnight in the refrigerator.

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You’ll know the veggies are done when they’ve got a nice caramelized glaze on them and you can pierce them easily with a fork.

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Even after the chicken skin browns up, you’ll want to check the underside to make sure it’s done; the first time I made this recipe, some of the thicker parts needed more time to cook through.

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Special occasion? Serve with a nice light red or creamy white wine, and enjoy!

Recipe: Easy Oven Ribs

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There’s just something about good BBQ that makes me downright giddy. Probably because I’ve developed an appreciation for how difficult it is to properly nail that beautifully subtle balance of tenderness, juiciness, smokiness, sweetness and mouthwatering tang.

Although this recipe won’t necessarily give the professionals a run for their money — full disclosure: it still needs some work in the smoke department — it does cover all the other categories quite nicely and will satisfy your mid-week rib craving just fine!

Easy Oven Ribs

Ingredients:

  • 4 lbs baby back ribs
  • 1 bottle of your favorite BBQ sauce
  • 1 oz apple juice/cider per package
  • 1 tablespoon cumin
  • 1 tablespoon paprika
  • 1 tablespoon powdered garlic
  • 1 tsp minced garlic
  • 1 tablespoon granulated onion
  • 1/2 tsp chili powder
  • 2 tablespoons brown sugar
  • 1 tablespoons kosher salt
  • 1/2 tsp cayenne pepper
  • 1/2 teaspoon black pepper

Directions: 

  1. Preheat oven to 225 F
  2. Divide ribs into smaller pieces so they can be arranged on a baking sheet, and place each section in a large piece of foil
  3. Mix together dry ingredients to make a rub, rub ribs with mixture and fold foil around ribs (leaving one end open to create a pouch)
  4. Pour 1 oz of apple juice/cider into each pouch, carefully folding the open end of the foil to create a closed pouch
  5. Repeat for each set of ribs, and wrap all in a second piece of foil so liquid won’t leak out while cooking
  6. Arrange rib packets on a baking sheet and cook for 1 hour per lb of ribs
  7. When they’re fork tender, open packets, swab with BBQ sauce and place under a broiler until BBQ sauce bubbles
  8. Remove from heat, and allow to cool slightly before serving

If you’re stumped on how to fold the foil packets, here’s a step-by-step tutorial from Bon Appetit that does a good job of breaking down the process.

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The shot above is post-broiler — ideally, you want to keep it under the heat until the BBQ sauce loses its “wet” look and appears more bubbly and caramelized. This is key to deepening the flavor and texture — i.e. getting you one step closer to finger lickin’ goodness.

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Pair with some steamed greens, baked beans and cornbread, and you’ve got one of my all-time favorite meals!

Recipe: Green Eggs & Ham Scramble

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Earlier this week, I wrote about the health benefits of eggs, so I wanted to follow it up with one of my favorite breakfasts. Not only is this recipe perfect when you’re short on time in the morning — just throw everything into the pan at once and stir to cook — but it’s also not super scientific, so feel free to tweak the ratios of ingredients and experiment with different meats, cheeses and other add-ins.

Green Eggs & Ham Scramble (serves 4)

Ingredients: 

  • 8 eggs
  • 4 slices ham-off-the-bone, diced
  • 4 slices cheese, diced
  • 2 leaves kale, finely minced
  • 1 tsp olive oil
  • Salt and pepper, to taste

Directions: 

  1. Prep your add-in ingredients first; wash, chop, then set aside.
  2. Crack the eggs into a pan that’s been heated with a little olive oil to coat the bottom.
  3. Add all the other ingredients, and stir until cooked to your desired consistency.

When I made this, I just happened to have deli chicken on hand, so I used that instead of the ham. And cheese-wise, I went with a Gouda, which lent a nice hint of smokiness to the dish.

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Wash, dry and finely mince the kale before tossing it into the pan with the other ingredients. That way it’ll cook down properly; the last think you want is to feel like you’re eating scrambled eggs mixed with a salad (ew).

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I happen to like my eggs on the drier side, too, so I cook everything longer — and this also gives the kale a chance to soften up. Make sure all the ingredients are incorporated evenly, and season to taste.

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Still not sure how you feel about eggs with kale? Well, in the words of our beloved Dr. Seuss:

You do not like them, so you say.
Try them! Try them! And you may.
Try them and you may, I say.

Happy, healthy eating! 🙂

 

Recipe: Thai-Style Pork Wraps

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Weeknight meals tend to be a slippery slope in our house: The best laid plans often devolve into snacking — or worse, dining out — unless we inoculate ourselves in advance with simple, quick recipes and easily-accessible ingredients.

This dish is just that — basically a one-pan meal that’s packed with protein and veggies, yet still full of decadent flavor. Make it early in the week, so you can re-purpose leftovers for lunches over rice or with noodles.

Thai-Style Pork Wraps 

(Recipe adapted from Better Homes & Gardens)

Ingredients: 

  • 1 can unsweetened coconut milk
  • 1/2 cup fresh cilantro, washed and chopped
  • 1/2 cup reduced sodium soy sauce
  • 2 limes, one juiced & one cut into slices
  • 2 Tbsp grated ginger
  • 1 Tbsp minced garlic
  • 1 Tbsp lemongrass paste
  • 1 tsp red curry paste
  • 1 lb boneless pork loin, cut into bite-sized pieces
  • 1 Tbsp coconut oil
  • 1 cup sliced fresh green beans
  • 2 cups shredded carrots
  • 1 head Napa cabbage
  • Extra cilantro for garnish

Directions: 

  1. In a large mixing bowl combine the coconut milk, cilantro, soy sauce, lime juice, ginger, garlic, lemongrass and curry paste. Add pork; toss to coat, and set aside.
  2. Heat coconut oil in a very large skillet over medium-high heat. Add meat mixture. Cook for 5 minutes. Add green beans. Cook and stir for another 5 minutes or until crisp-tender and until pork is just slightly pink, stirring occasionally. Add carrots just before serving.
  3. To serve, top cabbage leaves with pork mixture. Garnish with additional cilantro and serve with lime wedges.

Here’s a look at the process: First, wash & prepare all the vegetables (time-saving tip: I cut some corners on prep time and bought a bag of pre-shredded carrots).

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Instead of a skillet, we used our favorite wok from the famous Wok Shop in San Francisco’s Chinatown.

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Serve it up, making sure to garnish with a scoop of yummy sauce from the pan, and enjoy!

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How do you ensure your weeknight meals are healthy?