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Peanut butter blueberry oats

Serving size: 1, Prep time: 2 minutes, Cook time: 5 minutes

Serving size: 1, Prep time: 2 minutes, Cook time: 5 minutes

Ingredients

1 cup water

1/2 cup dry whole grain rolled oats

1/2 cup fresh blueberries

1/2 fresh pear, diced

2 Tbsp unsalted peanut butter

1 Tbsp pepitas

cinnamon to taste

Directions

  1. Bring water to a boil in a small pot. Once water begins to boil, add rolled oats, reduce heat to medium, stir occasionally until water is absorbed 
  2. Pour cooked oats into a bowl, add blueberries, peanut butter, pepitas, & cinnamon
  3. Enjoy!

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Roasted cauliflower, parsnip, & carrot salad

Roasted cauliflower, carrot, & parsnip salad 

INGREDIENTS

1 head cauliflower, cut into florets

3 carrots, peeled & diced

2 parsnips, peeled & diced

2 cups leafy greens (spinach or kale or mixed greens are great!)

Handful grape tomatoes, sliced

1 Tbsp crumbled goat cheese 

1 Tbsp chopped pecans

Olive oil

Spices (I used garlic powder, sea salt, pepper, oregano, thyme, paprika, & turmeric)

Balsamic Vinaigrette Dressing:

1 Tbsp Olive oil

1 Tbsp Balsamic vinegar

1 tsp mustard

1 tsp honey

salt & pepper to taste

Directions

  1. Preheat oven to 425 degrees. In a large bowl, toss diced cauliflower, parsnips, & carrots with olive oil and season to taste with garlic powder, s&p, oregano, thyme, paprika and spread onto a baking tray.
  2. Roast vegetable, oil, & seasoning mixture in oven for 25-30 minutes, time varies depending on size of diced veggies.
  3. Once veggies are slightly browned, remove from oven and set aside.
  4. In a salad bowl, add 2 cups leafy greens, 1 cup roasted vegetables, goat cheese, pecans, grape tomatoes, and dress with 2 T balsamic vinaigrette.
  5. Save the leftover roasted vegetables in a glass storage container and use them throughout the week as toppings on salad or reheat and serve as a dinner side!

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Adventurer Bowl

Roasted Vegetable & Cauliflower Rice Bowl

Ingredients

Olive oil

1 red onion, sliced

6 stalks asparagus, chopped

1 cup mushrooms, sliced

3 cups chopped kale

2 cups broccoli florets, fresh or frozen

1 cup frozen corn & edamame blend

2 cups cauliflower rice, fresh or frozen

1/2 cup Shredded sharp cheddar cheese

Seasonings of your choice (I used chili powder, cumin, black pepper, garlic salt)

TAHINI GINGER DRESSING:

1 Tbsp water

1 clove garlic minced

1 Tbsp minced ginger

1/2 Tbsp low sodium soy sauce

1-2 Tbsp tahini

Directions

  1. Preheat oven to 350 degrees. Place asparagus, yellow squash, onions, and mushrooms into a large bowl. Drizzle with olive oil and season with oregano, chili powder, garlic salt, cumin and black pepper. 
  2. Pour veggies onto baking tray and spread evenly throughout tray. Roast in the oven for 30-35 minutes (cooking times vary depending on size of vegetables).
  3. While vegetables are roasting, boil 4 cups of water in a large pot. Once water is boiling, add broccoli, kale, and corn/edamame blend into pot. Boil vegetables for 3-5 minutes or until mildly tender. Remove from heat and strain vegetables in colander. Set aside.
  4. Add 1 Tbsp olive oil to bottom of large pot and turn on medium heat. Add cauliflower rice and begin to sauté for 3-4 minutes until cooked, then lower heat to low. Season with oregano, chili powder, garlic salt, cumin, & black pepper. Add kale, broccoli, and corn mixture to pot and mix all together.
  5. Add cheddar cheese and mix cheese into vegetables until melted and turn off heat.
  6. Remove roasted asparagus and squash blend out of the oven. 
  7. To plate, add 2 scoops of cauliflower rice, kale, & broccoli blend to a bowl. Top off with roasted vegetables (asparagus, squash, onion, mushroom).
  8. Drizzle with 2 Tbsp of tahini ginger dressing
  9. Enjoy a large bowl as a meal or a small bowl with a lean protein source like baked tofu or salmon, also great with a fried egg on top!

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The Big Green Protein Smoothie

It doesn't have to look pretty. It just has to taste good!

My favorite way to refuel after a workout is with a green protein smoothie! For optimal muscle recovery, it's best to refuel within 30-60 minutes of vigorous exercise.

Why go green? Leafy greens are high in dietary fiber, and rich in folic acid, vitamin C, potassium , and magnesium, calcium, iron, as well as a host of phytochemicals -- powerful antioxidants associated with reducing risk for cardiovascular disease and certain cancers.  

micronutrients found in leafy greens help replete electrolytes, maintain strong bones, and promote proper neuromuscular innervation.

BIG GREEN SMOOTHIE RECIPE

  • 1 cup raw spinach
  • 1/2 ripe banana
  • 1/2 cup mango
  • 1 cup unsweetened vanilla almond milk
  • 1 scoop protein powder (I recommend whey or pea protein powder)

 

 

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