Archive for ‘After Workout’

July 24, 2013

Mango Green Smoothie

Will keep you full for hours, and is a great recovery smoothie because it has potassium from the banana. Feel free to add some greek yogurt for more protein or if you are not worried about keeping it vegan!


1 cup frozen mango chunks

1 banana, sliced

2 cups baby spinach leaves or 1 cup frozen

1/2 cup chia gel (chia seeds soaked in water or coconut water for a couple hours in a glass jar, lasts for a week and adds awesome protein to your smoothies)

1 tsp cinnamon


Blend and love!



June 28, 2013

Apple Honey PB Sandwich

A healthy update on a classic.

Reminds you of childhood right?


1/2 apple. sliced thin

1 teaspoon raw honey

2 slices toasted Eziekel bread

2 tablespoons Bettern natural peanut butter

Cinnamon, to taste


Toast bread, spread peanut butter on hot slices. Drizzle honey, add apple slices and press down, top with cinnamon if desired.



May 1, 2013

Dark Chocolate Banana Mousse

The perfect sweet muscle repair dessert.


1 cup frozen banana slices ( I always have a bunch in the freezer because they are a great addition for smoothies and making fake ice cream)

1 teaspoon cinnamon

1/2 cup dark chocolate almond milk


Blend and enjoy!



March 8, 2013

Salmon Squash Bake

This is basically a dish where you just layer a lot of veggies and it ends up coming out awesome. I love these flavors together but you can layer any veggies you want.


2 cups steamed or pan seared wild caught salmon, or canned salmon if it is more convenient

2 yellow squash, sliced, steamed

1 bag spinach, steamed

1 portabello mushroom, sliced and pan seared

1 tomato, roasted, or canned roasted tomatoes

1 cup low fat part skim mozzarella, shredded

2 tablespoons parmesan reggiano

1/2 cup tomato sauce


Preheat oven to 350 degrees. Spray a pan with PAM and layer squash slices. Mix salmon with the spinach, mushroom, mozzarella cheese, and tomato. Add a spoon of greek yogurt if you want to add some more tangy flavor. Add lemon juice if you want the whole dish to taste a tad fresher, especially if you are using canned salmon. add tomato sauce. In the baking dish, season squash with olive oil, salt and pepper to taste. Layer the veggie salmon mixture evenly and top with squash slices. Repeat. I only had enough squash to do two layers, but if you want a third and have more squash, feel free. Top with more salt and pepper, reasonably, and add parmesan. Bake for 15 minutes or until crush is golden brown on top. You did most of the cooking before and the oven is just making everything crispy, so you have a low carb way of enjoying a new take on lasagna.



March 4, 2013

Honey Fig Chia Greek Yogurt

Great office snack!



1 container nonfat Fage yogurt

3 dried figs

1 teaspoon honey

1 teaspoon chia seeds


Combine all ingredients and mix well!



February 24, 2013

Good for everyone

February 8, 2013

Tara Eats

I love her recipes because they are simple and usually, I have everything she uses. She is a big fan of kale, sweet potatoes, dijon, balsamic, coconut milk, soups, and basically all the good in food. Her recipes are simple and not expensive so check her out!



February 1, 2013

Blueberry Pineapple Green Smoothie

This is hands down one of my favorite breakfast smoothies, I have had it for the last three days. I think I saw a pin on Pinterest about how good blueberries and pineapples are together and I had to try it for myself. This is delicious! The coconut water adds a great, refreshing taste and the color is a pretty indigo.


1 cup baby spinach leaves

2 pineapple rings (I used canned because it’s easier and I like the juice)

1/4 cup pineapple juice

1 tablespoon chia seeds

1 cup frozen blueberries

2 tablespoons unsweetened soymilk

1 cup coconut water

1 tablespoon raw almond butter


Blend and enjoy!


January 24, 2013

Naked Turkey Burgers

This is a simple recipe for those nights you need dinner fast. I usually eat it on nights I need something with protein after a workout and don’t want to dirty a ton of dishes.


1 turkey burger patty, grilled with your favorite seasonings, I used some Italian Mrs. Dash

I usually add a slice of pepper jack and some steamed beets and spinach for a meal that is filling, delicious and colorful!

Also great with some goat cheese crumbles and romaine!


January 11, 2013

Greek Wheat Mac

This one was the envy of my office and I got some requests on how to make it so that is always added incentive for me to work on the fifty drafts I have waiting in my queue!


Serves 4

2 cups whole wheat macaroni

3 cups nonfat milk


2/3 cup nonfat feta, or feta cheese crumbles

6 cherry tomatoes, diced

3 olives, finely diced

1 cup baby spinach

1/2 red onion, diced

1 teaspoon minced garlic

1 teaspoon dijon mustard

1 tablespoon olive oil

Roasted chicken cuts or tofu if you want some protein!


In a saucepan, bring the milk to an almost boil. Add macaroni and cook until tender. This gives the home-cooked taste we crave in macaroni and it absorbs all the flavors of the milk so it seems as though you used butter when you actually just used nonfat milk. When you have cooked the macaroni for seven minutes, add mustard or dry mustard powder in place of dijon mustard. Combine all veggies in a bowl. Heat pan and add olive oil and garlic. Sauté the vegetables for six minutes. There shouldn’t be much milk left in the pasta so there isn’t anything to drain. Add vegetables to pasta. Add cheese and stir. Add a small dollop of nonfat plain greek yogurt if you want some more creaminess!