Food

Super Kale! To The Rescue!

Kale is a popular superfood – maybe the most popular one around – with its high fiber, iron, vitamin A & K, calcium and antioxidant content. Pound for pound (or gram for gram), kale has twice the amount of vitamin C as an orange and more calcium than milk! Got Kale? It has become a pretty notorious scapegoat for social media mockery:

Haters gonna hate…

If you haven’t grown to love it yet, we’re here to give you a few innovative ideas to give it another try or to shake up your kale standards!

START SIMPLE: Add some kale to your smoothie for a quick nutritious boost! It’s flavor won’t overpower fruit-based smoothies, and it blends well for a leafy vegetable.

SUPER KALE DRESSING: A salad may truly only be as good as its dressing! The somewhat bitter flavor of kale can be curbed by purchasing young/earlier harvested kale from your local Farmers’ Market, OR consider complementing that bitter flavor with some sweet!

– 2 c of your favorite fruit (raspberries are a great choice)
– 2 Tbsp. Dijon or Tahini
– 1-2 Tbsp. balsamic vinegar
– 1-2 Tbsp. maple syrup
– 1 Tbsp. of a fresh herb like thyme or rosemary.

SUPER KALE CHIPS: Cut the thick stems off your kale and tear into bits. Rinse, then run through a salad spinner to dry thoroughly. Rub olive oil and salt in, spreading the leaves over a cookie sheet. Bake 10-15 minute at 350 degrees or until the edges are brown but not burnt. Get creative with different seasonings like Cajun or Chili Powder!

SUPER KALE PESTO: Mix up the flavor profile of your Pesto by swapping the basil out for kale!

– Pour 1 c of olive oil into a food processor
– Add 3 cloves of garlic
– Add 12 cups of chopped kale leaves until blended.
– Stir in 1 cup of pine nuts, 1 cup parmesan, and salt to taste.

**For added veggie goodness, serve over zucchini noodles!

SUPER KALE SOUP: Consider adding roughly chopped kale into soup for texture and flavor! Much like the use of endives in Italian Wedding Soup, Kale is a great complement in broth-based or even cream-based soups! Kale can be purchased in bulk, tossed in a freezer bag, and then simply crumbled into your bowl!

SUPER KALE TACOS: Few social media trends are more prolific than the mockery of healthy eating habits, but the insatiable craze over Tacos may have the upper hand! Hurdle your hesitation on this one and try out this delicious recipe below from Cookie and Kate!

and yes…I know tacos and burritos are not quite the same thing 😉

http://cookieandkate.com/2012/simple-kale-and-black-bean-burritos/

Mango Guacamole? Yes, please!

Grilling at the neighbors house?  Graduation party coming up? Need a show stopper for a 4th of July barbecue?  Make this mango guac.  Guaranteed to leave you with an empty dish and requests for the recipe.  Here’s what you need:

2 Fresh Mangos

3 Ripe Avocados

The Juice of 1 Lime

1 Seeded and Ribbed Serrano or Jalapeno Pepper

One Bunch of Fresh Chopped Cilantro (discard the stems of course)

Salt and Garlic to taste

Mix together. Serve chunky with chicken or corn chips. Enjoy!

Hack Your Summer with these Cool Tricks

Are you ready for fun in the sun??

But really, are you ready for all that comes along with that? The beautiful weather lures us out in the heat, but lurking everywhere all Summer long are cold, sugary temptations like ice-cream and popsicles! And spending all that extra time out in the sun is sure to affect your hydration – which as we’ve learned in the past has drastic implications for our health and fitness goals.

But fear not! We have some great tricks you can use this Summer to keep you cool, well hydrated and most importantly satisfied all Summer long without boosting your sugar intake.

Protein-Packed Coconut Popsicles

Few things are more satisfying than an ice cold popsicle on a hot, dry day! Boost your protein and energy with this delicious alternative to popsicles containing all kinds of additives, preservatives etc. It’s super simple!

– Blend 2 Scoops of Bio-Whey with 1 Can Full Fat Coconut Milk
– Pour into popsicle molds and serve frozen

Frozen Grapes

Hands down one of the easiest ways to cool down with a delicious treat is to freeze your grapes! Wash beforehand and pat dry so they don’t all clump together. Put in the freezer and enjoy them straight out of the icebox! Or if you want a slushier texture let them thaw a couple of minutes before eating.

Protein Packed Yogurt

Greek Yogurt is another great way to keep cool, and you can boost the flavor and nutrition by mixing in a scoop of Bio-Whey and 1-2 tsp of water to thin a little. 37 grams of protein come packed into this combo!

Stay Well Hydrated

Like the glue that holds together all of your sound nutrition choices, hydration is essential for ensuring your body is working properly and handling the nutrients you are giving it in an effective way! If the taste of water just doesn’t do it for you, consider flavoring it with some citrus! And if carrying a lemon around with you is not really your thing…maybe try something like True Lemon. True Lemon contains no artificial sweeteners, real fruit flavor, and no preservatives; their new crystallized citrus comes in lemon, lime, grapefruit and orange flavor.

Tired of the ice melting in your water bottle within moments of stepping outside into the hot sun? Fill it half full and freeze your bottle over night lying on it’s side. That way when you fill it up the long, vertical ice cube will keep your water refreshingly cold much longer!

Now, no Summer post would be complete without a suggestion for the grill, so save time and flavor up that boring chicken! Before freezing your chicken, toss in your marinade! As the chicken thaws it will be soaking up the tasty flavors. Try lime juice, soy sauce, and ginger OR a lemon juiced w/ zest, garlic, olive oil, thyme, and salt/pepper.
https://www.noshtastic.com/grilled-paleo-lemon-chicken-thyme/

Mighty Micros!

Mighty Mighty Microgreens!

Did you know that Microgreens contain many times the nutrient density of their mature-harvested counterparts? These things pack a nutritional punch! (see USDA article here)

Microgreens are vegetables and herbs harvested when their first set of true leaves sprout. These things pack a lot of flavor, nutrients and vitamins into a small package! Often they are confused with sprouts, so let’s break down the difference:

Microgreens
– Harvested after first true leaves (not cotyledon) sprout – when plants are about 2 inches tall
– Harvest time: 1 – 3 weeks
– Grown in soil and in the sunshine (where plants get most of their nutrients from)

Sprouts
– Harvested during the sprouting phase
– Harvest time: 2 – 3 days
– Grown in water and in the dark

While sprouts are also considered a healthy food source, microgreens are far superior when it comes to nutrient and fiber content. Leafy microgreens for instance are a significant source of beta-carotene, iron and calcium, and dark leafy microgreens (kale, chard, etc) are high in antioxidants lutein and zeaxanthin which have been shown to reduce the risk of chronic eye disease and cataracts. Microgreens are very easy to grow, so get yourself some seeds and get started!
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No matter what the season, microgreens can be grown near a sunny window year-round. Snow pea shoots, red beets, purple and green basil, pak choi, cilantro, parsley and mesclun mix germinate and grow to microgreen size in about two weeks. (Susan Smith-Durisek/Lexington Herald-Leader/MCT via Getty Images)

Growing microgreens requires little space and time – unlike a traditional garden. Some good options for seeds to use are: Basil, Beets, Broccoli, Cabbage, Chard, Cilantro, Kale, Kohlrabi, Lettuce, Mustard, Parsley, Peas, Radishes and Spinach!

1. Poke a few holes in the bottom of a plastic tub for drainage (see: spinach or mushroom container for instance).

2. Fill the container with 1 – 2 inches of light seedling soil and smooth it out to be even – but not compacted. (Being that we are growing microgreens for a nutrient rich food source, be sure of the quality and safety of your soil! Choose high-quality, organic soil whenever possible)

3. Sprinkle seeds so they almost cover the soil for a dense planting, and then sprinkle a light covering of soil over the seeds and pat gently

4. Water with a spray bottle to avoid dislodging seeds (a plastic cover can help keep moisture in)

5. Keep in a dark, warm area of the house until seeds start to sprout and then transfer to a sunny windowsill until ready to harvest

It really is that easy! Try it out and see for yourself!

Building Blocks: 2 Ingredient Recipes

Hey Fit Family!

The road to Health is paved with good intentions…

The best way to develop clean eating habits for the long term is to start with BASIC ingredients that you recognize!
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Love Pizza?
Don’t deny yourself the things you love! Try this simple recipe that cuts out loads of unsavory ingredients in take out pizza:

1 C of Plain Greek Yogurt
1.5 C of Self-Rising Flour

Knead the dough for 8-10 minutes. Create your pizza shape and top with choice ingredients. Bake at 500 degrees 10-12 minutes.
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Pudding the right way?

Soak 2 TBSP of Chia Seeds in 1 C Almond Milk for at least 10 minutes. Make it smooth by blending or sweeter by adding a little honey. An Omega-3 and Protein rich snack!
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Banancakes!

Blend 1 Ripe Banana with 2 eggs until slightly frothy. Batter will be thin. Play around with toppings or roll them up with Greek Yogurt and Fruit!

and let’s be honest, pancakes are awesome – so here’s another recipe to try!

Blend 1 Ripe Banana with 1 C of Oats for thicker, more filling pancakes.
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Chicken + Salsa

Layer 3 – 4 Chicken Breasts in a slow cooker with a jar of salsa on top. Cook on low for 4+ hours and you’ve got ready to serve chicken for tacos or over rice, Mexican chicken salad, or get creative with your own idea!
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Homemade Snack Bars

In a food processor (an essential kitchen tool to make clean eating easier!) pulse together 1 part Dates and 1 part Oats. Combine until they are the consistency of jam (add just a little bit of hot water if too dry). Press the mixture into a 1/2″ deep pan and freeze for 1 – 2 hours.

Cut it into bars for a super-quick whole food snack for energy on the go!
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Until next time, remember to keep it simple at first! Nothing derails your best-laid intentions faster than jumping into the deep end before you know how to swim! Build up your repertoire one simple recipe at a time.

It’s Easy as 1, 2, 3…

Today we are going to highlight ONE ingredient recipes!
wait is that a recipe or just food..?

Food…in a different way!

Hard-Boiled Eggs are one nearly essential source of simplicity for anyone interested in building healthy eating habits. Protein at breakfast is sometimes a challenge. Cereal? Nope. Bagels? Not really… Even oatmeal? Only about 6g of protein per 27g of carbs!
Enter: Hard-Boiled Eggs. 7g of protein; 5g of fat; ZERO carbs. Worried about the fat? Egg whites contain over half the protein of the egg, and NO fat nor carbs. Adding these into your diet is an easy way to boost your protein (which is essential for those cutting it close on calorie intake), and help you make better choices the easy way.

Chickpeas – Preheat the oven to 450 degrees. Drain chickpeas and blot with a paper towel to dry, then toss in olive oil and a little salt (or cayenne/paprika if you like it spicier!). Bake about 35-40 minutes until browned and crunchy! Delicious

Grab a Date! No, not that kind…The sugar addiction is very real, and when you get hit with that craving it is hard to ignore. Dates – unlike processed sugar – are a natural, whole sweetener complete with fiber, antioxidants, potassium and magnesium (all major sources of “craving” feelings). Snack on a date to satisfy your sweet tooth, add sweetness to a protein shake, or re-fuel during an endurance activity (running/cycling)!

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Now, into the freezer!

Banana “Nice” Cream they call it: Take your ripe/over-ripe bananas and freeze them overnight. Peel and cut into 1″ chunks for the food processor or blender, and blend about 1 minute or until they become a smooth, creamy, frozen dessert! Top with blueberries, a little cocoa powder or even peanut butter! Whatever floats your boat.

Or perhaps you prefer sorbet? Watermelon when frozen and pureed makes a delicious, scoopable delight. Freeze on a baking pan to avoid them clumping together and puree them in batches. Pack the puree into a bread loaf pan or other container for storage.

Grapes make an excellent frozen treat as well! Flash freeze about 10 minutes on a cookie sheet (so they do not all clump together when you transfer to freezer bag). The texture and taste is fresh and pleasing, especially on a hotter day.

That’s all for now!
Look out next week for TWO Ingredient recipes!