 Ingredients: Makes 4 servings
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 Happy 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. I 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.  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  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:  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 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 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 SHOPPING LIST:
I think I covered all my bases, let's see ;P MONDAY 9/25
TuesdayWednesdayTHURSDAYFRIDAY3 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  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  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 BallsIngredients: 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 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 dark 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 Apples n' peanut butter 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  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  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  Soba Noodle Stir-Fry
Ingredients: Makes 4 servings 1 box soba noodles 1 1/2 c broccoli 3/4c shelled edamame beans 1/2c sliced carrots 2 tbs soy sauce (don't need if you're using the mandarin chicken sauce in Gardein) 1c snap peas 12oz chicken/1 package of Gardein Mandarin Chicken Directions: 1. Cook soba noodles as directed on the box. Rinse and set aside when done 2. Cook chicken or Gardein package as directed. 3. When protein source is fully cooked, add broccoli, edamame, carrots, and snap peas to pan. Cook for additional 5-6 minutes. 4. Add either soy sauce or Gardein sauce and stir in soba noodles. 5. Place on plate or into tupperware for later. Enjoy! Nutrition: Per serving, without protein source. Calories: 210 Fat: 2 Carbs: 37 Protein: 9 Fiber: 3 Sugar: 4 |
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