Posts tagged ‘after workout’

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.



February 28, 2013

Banana Ginger Mango Smoothie

Bananas are portable, delicious, and give you an incredible energy boost. I try to eat one everyday. Bananas contain

  • good source of probiotics
  • good source of potassium, which is so good for your cardiovascular system
  • good source of B6, prevents sleeplessness and is also a good source of electrolytes, supplying your body with energy
  • good source of pectin, which keeps your body regular and aids digestion

This smoothie incorporates some of my favorite ingredients for a great breakfast, lunch or after workout snack.


  • 1 banana, diced
  • 1 inch piece of ginger, diced
  • 1 cup frozen or fresh mango, diced
  • 1 cup almond milk, light coconut milk, or milk of your choice
  • 1 teaspoon chia seeds
  • 1 cup spinach
  • 1 tablespoon raw almond butter


Blend and serve! Add ice if you want it to be cold and crisp!



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!


October 4, 2012

Basil Spinach Kale Strawberry Smoothie


1/2 cup chopped strawberries

1/2 banana (freeze the other half)

1 cup greek yogurt, strawberry or plain

Agave, if you need extra sweetness

1/2 cup soy milk, unsweetened

1/2 cup chopped fresh baby spinach

1/2 cup kale, cleaned, stems removed and chopped



Blend and enjoy! Add more soymilk if there is trouble blending.


October 2, 2012

Kale Pineapple Smoothie

A great start to your morning or an after workout snack!


2 cups kale

2 pineapple rings, canned

1/4 cup low sugar greek nonfat  yogurt, plain or berry

1/2 banana

1/4 cup water

Chia seeds

Agave (if you are using plain greek yogurt you might want a little more sweetness)


Blend everything together in a high powered blender.



August 12, 2012

The Pineapple Paradise Smoothie

I am on a smoothie kick my friends and this is my favorite after workout smoothie! I love the flavor of peanut butter and pineapple together! This smoothie is sweet so it satisfies those dessert cravings too! I cut out a lot of sugar in my life ever since I became serious about eating healthy. When I was in college, there was not easy access to a blender and I didn’t always have time to run back to my dorm after a gym session to repair my muscles properly. Oh beautiful muscles I am so sorry for what I have done these last four years. Anyway, those days are over and I read more and more about nutrition everyday. In a short amount of time, I have changed my eating habits and my body feels so much better. My skin looks better and I am getting much more sleep. The college lifestyle of friends and Wawa did not do me any favors. These changes take time and it wasn’t easy but I did not know how delicious nutritious foods can be. And how easy they are to access. This one promotes muscle growth because pineapple is a great after workout food, you should drink it within an hour of working out!

Here you are my friends!


1/2 cup almond milk (I love Almond Breeze! Vanilla soy milk or regular soymilk is fine too!)

3 pineapple rings

1/2 banana

1 teaspoon unsweetened cocoa powder

1/4 cup greek nonfat plain yogurt or honey vanilla nonfat Greek yogurt

1 generous tablespoon natural peanut butter

2 ice cubes


Blend all together and enjoy! It should be frothy and fabulous!

This is also great frozen in popsicle molds!



Let me know what you guys think!