<![CDATA[TA FITNESS - Recipes and Tips]]>Mon, 13 Nov 2017 19:40:00 -0800Weebly<![CDATA[Cacoa vs cocoa:what'sthe difference?]]>Fri, 20 Oct 2017 07:00:00 GMThttp://teamawesomefit.com/recipes-and-tips/cacoa-vs-cocoawhatsthe-difference
Go to any health conscious restaurant and you'll most likely see cacao instead of cocoa. There are many benefits to using cacao over the ladder, and it's easy to incorporate into your diet! This superfood can be substituted anywhere that chocolate would normally be, give it a try!

Interested in trying it out? Enjoy some cacao powder in your next shake, or some cacao nibs in your oatmeal, chia seeds or toast. Give it a try and let us know what you think!
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<![CDATA[Homemade butternut squash soup]]>Mon, 16 Oct 2017 17:06:10 GMThttp://teamawesomefit.com/recipes-and-tips/homemade-butternut-squash-soup
​Ingredients: Makes 4 servings
  • 2 butternut squash, peeled, seeded and cubed into 3/4′ inch pieces (approx. 8 cups)
  • 4 garlic cloves or to taste
  • 1 shallot or 1/2 sweet onion, peeled and halved
  • 6 cups water 
  • 4 celery stalks 
Other additions for extra flavor: carrots, peppers, milk or milk substitute 

Directions:
1.Preheat oven to 400 degrees. Prepare squash, toss with olive oil right on the roasting pan or rimmed cookie sheet
2. Roast for 40 minutes, cooking until squash is fork tender.
3. In a large pot simmer water, garlic, onion and roasted butternut squash for 20 minutes
4. Add contents of pot into a food blender and blend until desired consistency. Enjoy!

Nutrition:
Calories: 134
Fat: <1
Carbs: 35
Protein: 3
Fiber: 8
Sugar: 8
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<![CDATA[Fit For Fall Week 5]]>Sun, 15 Oct 2017 07:00:00 GMThttp://teamawesomefit.com/recipes-and-tips/fit-for-fall-week-5Happy Sunday! Your goal for week 5: Fill this form out in it's entirety. I want to know every single little thing you ate!  We have had some amazing progress so far, let's keep it up and really get our nutrition down. You all are doing great with getting into the gym and getting stronger but if you aren't focusing on nutrition too, you won't see as many results as you could. 
Either email or bring this into the gym each day. 

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<![CDATA[THE INFAMOUS: AVOCADO ICE CREAM]]>Fri, 29 Sep 2017 22:24:07 GMThttp://teamawesomefit.com/recipes-and-tips/the-infamous-avocado-ice-creamI must say, this recipe is not mine, this is right from Tom Brady's cookbook. If you haven't heard of it, it is what his personal chef creates for him and his family. Tom is mostly plant based, so of course Dave and I had to try some of his recipes. One day, Dave was extremely excited to make this for me. A warning; this is kind of expensive, so a treat for every now and then is probably smart. 
Although it looked as if this was the first time Dave has used a blender, all in all it seemed fairly easy to make. And it was,  extrememly delicious.
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Ingredients: makes 4
1 avocado (ripe and soft)
1/2 cup raw cashews
1/2 cup coconut meat 
1 1/2 cups dates (pitted)
1 cup raw cacao powder
1 1/4 cups water
Directions:
1. Blend all ingredients in a high-powered blender until smooth.
2. Put mixture in freezer until ice cream reaches desire thickness. (For quicker ice cream, freeze half of the water into ice cubes before blending.)
3. Scoop ice cream into four dishes and serve with your choice of topping.

Nutrition:
Calories: 539
Fat: 24
Carbs:77
Protein:11
Sugar: 46
Fiber: 13


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<![CDATA[FIT FOR FALL: WEEK 3]]>Fri, 29 Sep 2017 22:15:15 GMThttp://teamawesomefit.com/recipes-and-tips/fit-for-fall-week-3
WELCOME TO WEEK 3!!
 
Shopping List:
-lemons
-sweet potatoes
-spinach or kale or both
-bananas
-almond, soy milk
-chia seeds (if you don't have any left over from last week)
-craisins
-walnuts
-pepper
-cucumbers
-ezekiel bread
-hummus
-avocados
-your choice of protein
-blueberries
-blackberries
-rasberries
-apples
-peanut butter
-edamame spaghetti 
-black bean pasts
-oatmeal
-black beans 
- dates 
-shredded coconut
-dark chocolate


Here are some recipes I'd like you all to try this week:
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<![CDATA[loaded sweet potatoes]]>Thu, 28 Sep 2017 07:00:00 GMThttp://teamawesomefit.com/recipes-and-tips/september-29th-2017Picture
I cannot get enough sweet potatoes. If I could find a way to just eat them, I would. 

I was never a huge loaded potato kind of person- nothing about them really ever intrigued me, but these.... oh these do. After speaking with a client about them the other day I knew I had to get the recipe up here. They may take long to bake them in the oven, but there's a lot of stuff you could be doing in the mean time, like meal prepping some other delicious recipes ;)

Craisin walnut loaded 

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Ingredients: Makes 4 servings
4 medium sized sweet potatoes 
1/2 cup craisins, or just cranberries
1/2 cup walnuts
1 cup kale or spinach



Directions:
1. Preheat oven to 375 degrees. Line baking sheet with parchment paper. 
2. Using a fork, poke multiple holes into sweet potatoes. Place potatoes in oven and bake for about 45-60 minutes, or until tender. 
3.In the meantime, heat olive oil over medium heat in medium saucepan. Add garlic and cook for a couple minutes, until fragrant and before browns. Add spinch and toss to coat. Add 1/3 cup water and cover for five minutes. Remove cover, toss kale, reduce heat, and cook for another 5 minutes or until spinach is desired texture, adding more water as needed..
4. Add walnuts and craisins to cooked spinach
5. Cut sweet potatoes in half lengthwise and add mixture. Enjoy!

Nutrition:
Calories: 253
Fat: 10
Carbs: 39
Protein: 5
Fiber: 6
Sugar: 18

BLACK BEAN-AVOCADO LOADED

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Ingredients: Makes 4 servings
4 medium sized sweet potatoes 
1 can black beans
2 avocados
1 cup kale or spinach




Directions:
1. Preheat oven to 375 degrees. Line baking sheet with parchment paper. 
2. Using a fork, poke multiple holes into sweet potatoes. Place potatoes in oven and bake for about 45-60 minutes, or until tender. 
3. In the meantime, heat olive oil over medium heat in medium saucepan. Add garlic and cook for a couple minutes, until fragrant and before browns. Add spinch and toss to coat. Add 1/3 cup water and cover for five minutes. Remove cover, toss kale, reduce heat, and cook for another 5 minutes or until spinach is desired texture, adding more water as needed..
4. Add black beans to spinach and set aside
5. Cut avocados, place in bowl and mush until desired texture. I also like putting a little garlic powder in my avocado

5. Cut sweet potatoes in half lengthwise and add mixture. Enjoy!

Nutrition:
Calories: 228
Fat: 10
Carbs: 31
Protein: 4
Fiber: 9
Sugar: 7

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<![CDATA[FIT FOR FALL: WEEK 2]]>Thu, 21 Sep 2017 15:07:35 GMThttp://teamawesomefit.com/recipes-and-tips/fit-for-fall-week-1SHOPPING LIST:
  • 1x Your favorite milk; almond, coconut, soy, regular
  • 5-6x bananas
  • 1x large package of blueberries, strawberries, blackberries, or your favorite berry, carrots, celery
  • Flaxseed, chia seeds
  • 1x all natural peanut butter (check to make sure no sugar in ingredients)
  • 2x large bags of spinach, kale or your favorite greens
  • small bag of apples (~4-5)
  • bag of avocado ~4
  • sweet potatoes ~3
  • 1x box of quinoa, soba noodles, black bean pasta, oatmeal
  • 1 cucumber
  • peppers ~3-5
  • broccoli bundle
  • 1x hummus
  • can of black beans ~1-2
  • 1x bag edamame, snap peas 
  • 1x package of chicken, or Gardein Mandarin Chicken
  • 1x bag of dark chocolate nibs

I think I covered all my bases, let's see ;P 

MONDAY 9/25

BREAKFAST
SNACK
LUNCH

Tuesday

Wednesday

THURSDAY

FRIDAY

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<![CDATA[Chia seed pudding recipes]]>Tue, 19 Sep 2017 07:00:00 GMThttp://teamawesomefit.com/recipes-and-tips/chia-seed-pudding-recipes3 chia seed pudding recipes
Blueberry Chia Seed Pudding
Ingredients: Makes 4 servings
2 cups coconut milk/almond milk
1/2 cup chia seeds
Optional: 1/4 teaspoon cinnamon powder
1c blueberries

Directions:
1. Add milk, chia seeds and cinnamon together in blow. Whisk together until blended 
2. Whisk in chia seeds until well mixed
3. Pour mixture into 4 containers, add 1/4c blueberries (or your favorite fruit on top) and store in fridge for at least 4 hours. 
4. Enjoy!

Nutrition:
Calories: 190
Fat: 7
Carbs: 25
Protein: 6
Fiber: 11
​Sugar: 12


Maple Walnut Chia Seed Pudding
Ingredients: Makes 4 servings
2 cups coconut milk/almond milk
1/2 cup chia seeds
2 TBS Pure Maple Syrup
1/4c Walnuts 

Directions:
1. Add milk, chia seeds and maple syrup together in blow. Whisk together until blended 
2. Whisk in chia seeds until well mixed
3. Pour mixture into 4 containers and store in fridge for at least 4 hours. 
4. When ready to eat, add walnuts and enjoy! 

Nutrition:
Calories: 288
Fat: 16
Carbs: 27
Protein: 9
Fiber: 11
​Sugar: 15


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Almond Joy Chia Seed Pudding
Ingredients: Makes 4 servings
2 cups vanilla almond milk
1/2 cup chia seeds
1/8c dark chocolate chips/nibs/chunks
1/4c Roasted almonds



Directions:
1. Add milk and chia seeds together and whisk together until blended 
2. Whisk in chia seeds until well mixed
3. Pour mixture into 4 containers and store in fridge for at least 4 hours. 
4. When ready to eat, add dark chocolate and almonds, enjoy!

Nutrition:
Calories: 261
Fat: 16
Carbs: 25
Protein: 9
Fiber: 12
​Sugar: 11

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<![CDATA[Date-Licious energy balls]]>Tue, 19 Sep 2017 07:00:00 GMThttp://teamawesomefit.com/recipes-and-tips/date-licious-energy-ballsPicture
Dates are full of benefits including promoting heart, brain and colon health, reducing blood sugar, and helping with weight loss. I love them because they give me some serious natural energy. They are easy to make, great to have on the go and can be stored in the fridge for a while. Here are a few of my favorite kinds.

Plain Jane Date Balls

Ingredients: Makes about 20
20 oz of pitted dates (I use 2x 10oz Sunsweet dates)
1/2 cup shredded coconut
Directions:
1. In a blender or food processor add dates a few at a time and blend until crumbly and sticky. Scoop out into bowl and continue until all 20oz is blended.
2. Mix in shredded coconut.
3. Scoop out a TBS at a time, roll into ball and place on parchment paper in fridge. 
4. Can be in fridge for a week or frozen for longer
Nutrition:

Calories: 91
Fat: 0.7
Carbs: 21.3
Protein: 0.4
Fiber: 2.3
Sugar: 18.3

Peanut Butter Cup Date BaLLS

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Ingredients:
20oz pitted dates
2TBS  all natural nut butter
1/4 cup dairy free dark chocolate (nibs or chopped)
1 TBS chia seeds
Directions:
1. Place dates in blender or food processor and chop until it forms small, sticky pieces
2. Add da
rk chocolate, chia seeds and peanut butter into blender and pulse until well blended
3. Scoop out a TBS at a time, roll into ball and place on parchment paper
4. Can be stored in fridge for 1 week or freezer for longer
Nutrition:

Calories: 99
Fat: 1.2
Carbs: 22
Protein: 1.4
Fiber: 2.4
Sugar: 18.6

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<![CDATA[MAKE AHEAD TO-GO SNACKS]]>Mon, 18 Sep 2017 07:00:00 GMThttp://teamawesomefit.com/recipes-and-tips/make-ahead-to-go-snacksApples n' peanut butter  Picture
​Ingredients:
1 apple 
1 TBS Peanut Butter (no sugar added)
Directions:
1. Cut apple as desired, I like 8-10 small chunks. Place into baggie or plastic container
2. Place 1 TBS of PB into container
3. Store in fridge until later use.
Nutrition:

Calories: 175
Fat: 8
Carbs: 26
Protein: 4
Fiber: 6
Sugar: 16


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Hummus & Veggie Mason Jars
Ingredients: Makes 4 servings
1c your favorite hummus
12 carrot sticks (about 6 inches long)
12 celery sticks 
1 cucumber 


Directions:
1. Place 1/4 cup hummus at the bottom of each jar/container
2. Wash veggies and dry
3. Cut carrots and celery in half long way (about 3 inches per piece) and place in jar/container
4. Cut cucumber in half long way and then again to desired width. Place in container
5. Refrigerate until ready to enjoy

Nutrition: Per serving
Calories: 176
Fat: 10
Carbs: 16
Protein: 5
Fiber: 5
​Sugar: 4

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Fruit to Go
Ingredients: Makes 4 servings
1c Blueberries
1 1/2c Strawberries
1 1/2c Grapes
Directions:
1. Slice strawberries as desired
2. Wash and dry all fruit
3. Divide and place into 4 different containers
4. Store in fridge until ready to eat

Nutrition: Per serving
Calories: 63
Fat: 0.4
Carbs: 15
Protein: 1
Fiber: 2
​Sugar: 12

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