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recipes

Chocolate Cherry Protein Smoothie for Workout Recovery

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Part of my nutrition philosophy is to eat the right foods at the right times. After a workout, especially strength training or high intensity interval training where you break down muscle tissue, it's essential to give your body the nutrients it needs to recover. Blend this smoothie up and enjoy within 30-60 minutes after your workout. 

Ingredients: 

* 1 cup of frozen pitted cherries
* 1 scoop of protein powder (opt for plant based or organic, grass-fed, cold-processed whey protein)
* 1 pitted date
* 1 TSP cacao powder
* 1 TBSP ground chia seeds
* 1-1.5 cups of water or almond milk
* 2-3 ice cubes

Blend all ingredients and enjoy! 

Improve Digestive Fire: Kitchari Recipe

Health is order. Disease is disorder. 

Disease and disorder happens when we are living out of balance with our true nature and environment. 

In eastern medicine such as Ayurveda and Traditional Chinese Medicine it is believed that all disease originates in the gut/digestive system. Issues with digestion such as constipation, bloating, or diarrhea is a symptom that something is out of balance. 

Maintaining a strong digestive fire is not just about what you eat, but how you eat it. 

It's not just about food either. 

Undigested thoughts and emotions and accumulated stress can greatly impact the strength of one's digestive fire. 

For tips on maintaining a strong digestive fire read my post A Zen Approach to Healthy & Mindful Eating. 

When your digestive system may be a bit of of whack nourish the digestive fire with warm hearty and healing Kitchari.

Please no juice cleanses if you're having digestive issues. Too much cold, raw foods can impair digestion further. Feed the fire with foods that are warm/hot, freshly prepared, and easy to digest. 

Kitchari is a balanced meal that helps bring balance to the body and mind. It consists of mung beans which are high in fiber and protein and basmati or brown rice, rich in complex carbohydrates. The spices cooked in ghee or coconut oil assist digestion, provide healing and nutritive properties, enhance flavor, and balances all individual constitutions. 

If you are having digestive issues you can try a kitchari cleanse as a mono diet, eating kitchari for breakfast, lunch, and dinner along with steamed or sautéed greens and/or vegetables and plenty of water and herbal teas in between meals. 

Balancing Kitchari Recipe

Serves 4-5

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Ingredients: 

1 cup yellow mung dal

1 cup basmati rice

1 inch piece of fresh ginger, peeled and chopped fine

2 tablespoons shredded, unsweetened coconut

1 small handful fresh cilantro leaves

1/2 cup water

3 tablespoons ghee

2 pinches of asafetida or "hing" (this herb is used in Indian cooking to help with digestibility of legumes)

1.5 inch piece of cinnamon bark

5 whole cardamom pods

5 whole cloves

10 black peppercorns

3 bay leaves

1/4 tsp turmeric

1/4 tsp salt

6 cups of water

Instructions: 

Wash the mung dal and rice until water is clear. Soaking the dal for a few hours helps with digestibility. 

In a blender, put the ginger, coconut, cilantro, and 1/2 cup water and blend until liquefied. 

Heat a large saucepan on medium heat and add the ghee, cinnamon, cloves, cardamom, peppercorns, bay leaves. Stir for a moment until fragrant. Add the blended items to the spices, then the turmeric, salt, and asafetida. Stir until lightly browned. 

Stir in the mung dal and rice and mix very well. 

Pour in the 6 cups of water, cover and bring to a boil. Let boil for 5 minutes, then turn down the heat to very low and cook, lightly covered, until the dal and rice are soft, about 25-30 minutes. 

Plate and garnish with cilantro leaves and/or fresh squeezed lemon if desired. 

5 Clean Eating Breakfast Recipes

Protein Packed Berry Muffins      

Ingredients:

2 large egg whites + 1 whole egg

1/3 cup rolled oats, measured dry

1/2 cup blueberries 

¼ cup all-natural unsweetened applesauce (or pureed pumpkin)

¼ tsp ground cinnamon

¼ tsp raw local honey

Directions:

Set oven to 400°. Mix all ingredients in a medium sized bowl. Add mixture to a single mini loaf pan. Place in oven, bake at 400 degrees for 15-20 minutes or until done (test with toothpick, done when it removes clean).

Bake in Bulk to Save Time

Try baking a batch of these healthy protein packed muffins during your downtime; you’ll have a quick and clean breakfast on hand for the entire workweek.

* Bake: Use a 6-cup jumbo muffin pan to prepare. Bake at 400° for 30-35 min. (check with toothpick at 30 min.) *Making batter in bulk isn’t recommended. For best results make the batter for each muffin according to the recipe above and pour into a single muffin cup.

* Freeze:  Allow muffins to cool completely. Store muffins in a Ziplock freezer bag. Place in freezer. The muffins can remain in the freezer for up to 3 months.            

 

Sweet Potato Pancakes

Ingredients:

4-6 oz. mashed sweet potato

2 whole eggs

1 TBSP coconut or almond flour

1/4 tsp vanilla

1/4 tsp cinnamon

1/4 tsp baking powder

1 tsp coconut oil

Directions:

1. Add coconut oil to a skillet, heat over medium heat

2. Add all other ingredients together in a bowl and mix

3. Drizzle 1/4 of the batter onto the skillet in an individual dollop. Let cook until it bubbles on the top and then flip and allow to cook for another minute or so. Remove to plate when done.

4. Repeat step 3 for more pancakes. (Add more coconut oil to skillet if necessary)

5. Serve with a dash of cinnamon and/or berries and a drizzle of honey or maple syrup.

Tips:

  • Bake your sweet potatoes in bulk ahead of time.

  • Make the batter the night before and keep covered in the fridge.

  • Pour entire recipe into a jumbo sized muffin tin or mini-loaf tin and bake in the oven at 400 degrees for 25-30 minutes the night before. Test with a toothpick to see if it’s done. Lasts 2-3 days in the fridge.

Chocolate Cinnamon Raisin French Toast

Ingredients:

1 slice of Cinnamon Raisin Ezekiel Bread

1 whole egg

¼ scoop chocolate protein powder

½ tsp ground cinnamon

½ tsp vanilla extract

¼ tsp Stevia or honey

Directions:

1. Mix all ingredients except bread in a medium sized bowl.

2. Soak bread in mixture for about 5 minutes (Be sure to soak both sides)

3. Spray skillet with nonstick cooking spray.

4. Add bread to skillet, cook over medium heat

5. Heat both sides until golden brown.

Overnight Chia Pudding

Courtesy of: Detoxinista.com

(Makes 4 servings)

Ingredients

3/4  cup chia seeds

4 cups of almond milk

¼ cup of honey or maple syrup

2 tsp vanilla extract

2 tsp ground cinnamon

Sliced banana (optional)

Directions:

  1. Combine all ingredients except banana in a large bowl. Whisk together.

  2. Divide the mixture between four glass containers with lids and place them in refrigerator overnight

  3. Enjoy chilled. Add sliced banana on top
    * Can remain in airtight container for up to 4 days.

Inflammation Busting Oatmeal 

Ingredients:

⅓ cup gluten-free rolled oats

¼ tsp organic alcohol free vanilla bean extract

½ tsp cinnamon

¼ tsp turmeric powder

¼ tsp nutmeg

½ tsp grated ginger root

1 tsp ground flaxseeds

1 cup filtered water

Directions:

Cook on Stove Top: Bring water to a boil. Add in oats. Cook on medium heat for about 3-5 minutes. Stir in ginger root, flax seeds, and spices. Continue to cool for 2-3 minutes. Option to add 1 tsp raw honey and splash of unsweetened almond milk.

Post-Workout Suggestion: Serve with 3 egg whites or add ½ scoop protein powder.