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Holiday Dip Recipes

We all know that holidays are a time where we dread packing on the extra pounds because of all the temptations with rich foods around us. I find that when it comes to preparing for cocktail parties or casual get togethers, people tend to gravitate to the same old cheeses, or that typical spinach/mayo dip that we have all seen a million times. It is easy to “dip” into the same old habits, when in fact there are so many ways to munch and snack with healthier choices that actually taste amazing

I love dips. They are so much fun, easy to prepare, and can be extremely nutritious. Here are my favorites that are a hit every time!

Olive Tapenade

Besides being a delicious spread or dip, olives are extremely healthy and are a good source of calcium, iron, copper, and vitamin e. I always recommend going for organic olives if possible.

1/2 cup olive oil

3 tablespoons chopped parsley

3 tablespoons chopped basil

1 clove garlic chopped

1 tablespoon lemon juice

sea salt and pepper to taste

12 olives pitted

Blend all the ingredients except the olives together until the mixture is creamy. Add the pitted olives and blend until you can only see small pieces of olives.

Sunflower Seed Hummus

Sunflower seeds are rich in healthy fats and are a good source of zinc and selenium.

2 cups sunflower seeds, soaked for 2 hours

1/2 cup water

Juice of one lemon

2 cloves garlic, minced

1/2 cup olive or sesame oil

1 teaspoon salt

1 teaspoon ground cumin

2 tablespoons tahini

Mix all the ingredients together in a blender. Adjust the consistency by adding more or less oil and water.

Easy Guacamole

Avocados are a great source of healthy fat and loaded with potassium …more than bananas!!

2 ripe avocados

1 tablespoon lime juice

2 teaspoon cumin powder

1/4 teaspoon cayenne powder

1 teaspoon herbal salt

Simply combine all the ingredients until smooth. For variety, you can always add some chopped tomatoes, minced garlic, and a bit of onion.

Serve your dips with a combination of raw veggies and your favorite crackers. Remember to choose the crackers with the least ingredients in their label and please avoid all hydrogenated oils.

Wishing you all a healthy, happy, and enjoyable holiday season!

The post Holiday Dip Recipes appeared first on Total Gym Pulse.

Holiday Dip Recipes

I love dips. They are so much fun, easy to prepare, and can be extremely nutritious. Here are my favorites that are a hit every time!

Olive Tapenade

Besides being a delicious spread or dip, olives are extremely healthy and are a good source of calcium, iron, copper, and vitamin e. I always recommend going for organic olives if possible.

1/2 cup olive oil

3 tablespoons chopped parsley

3 tablespoons chopped basil

1 clove garlic chopped

1 tablespoon lemon juice

sea salt and pepper to taste

12 olives pitted

Blend all the ingredients except the olives together until the mixture is creamy. Add the pitted olives and blend until you can only see small pieces of olives.

Sunflower Seed Hummus

Sunflower seeds are rich in healthy fats and are a good source of zinc and selenium.

2 cups sunflower seeds, soaked for 2 hours

1/2 cup water

Juice of one lemon

2 cloves garlic, minced

1/2 cup olive or sesame oil

1 teaspoon salt

1 teaspoon ground cumin

2 tablespoons tahini

Mix all the ingredients together in a blender. Adjust the consistency by adding more or less oil and water.

Easy Guacamole

Avocados are a great source of healthy fat and loaded with potassium …more than bananas!!

2 ripe avocados

1 tablespoon lime juice

2 teaspoon cumin powder

1/4 teaspoon cayenne powder

1 teaspoon herbal salt

Simply combine all the ingredients until smooth. For variety, you can always add some chopped tomatoes, minced garlic, and a bit of onion.

Serve your dips with a combination of raw veggies and your favorite crackers. Remember to choose the crackers with the least ingredients in their label and please avoid all hydrogenated oils.

Wishing you all a healthy, happy, and enjoyable holiday season!

The post Holiday Dip Recipes appeared first on Total Gym Pulse.

Health Benefits of Ginger

With the cool brisk weather settling in, and the holidays fast approaching, it’s time to think about comfort foods, warm beverages and tantalizing spices. One of my favorite spices is ginger, which is popular world-wide for its tantalizing flavor. But ginger doesn’t just taste good, it’s used in various forms of traditional and alternative medicine to help fight colds and flu, aid in digestion, help reduce nausea and reduce inflammation. In fact, ginger has many health benefits and tastes wonderful – so no wonder it’s one of the first spices known to have been exported from Asia, as a valuable part of the early spice trade.

What are the health benefits of ginger?

Ginger is high in gingerol, a substance with powerful anti-inflammatory and antioxidant properties. Ginger may help reduce body weight, lower blood sugar levels, lower cholesterol and reduce the risk of cardiovascular disease. Studies also suggest it may help relieve indigestion by reducing the time it takes for your stomach to empty. According to Mayoclinic.org ginger can enhance the benefits of anti-nausea medicine, suggesting it may be best used with other medication(s) for nausea.

Ginger may even improve memory. In a 2012 study published in Evidence based study of complementary medicine, a study of healthy middle-aged women taking daily doses of ginger extract were shown to improve reaction time and working memory.

How to purchase ginger

Local farmer’s markets will sometimes have fresh ginger when in season. You can also find fresh ginger root in the produce department of most grocery stores. Although young fresh ginger may be soft enough that you won’t need to peel it first, the more mature ginger root usually found in the produce department needs to be peeled before you slice or grate it. That’s not always easy, as fresh ginger root can be quite gnarly and tough. According to many popular chefs, the best way to peel it is by scraping it with a spoon. Once peeled, you can chop, slice or grate it to add to your favorite recipes.

In the Asian section of your favorite market, you can usually find pink pickled ginger root known as Gari. This is what is served with sushi at restaurants. Young, tender ginger is preferred for commercial pickling as it usually doesn’t need peeling. Pickled ginger is naturally white, the pink color comes from added beet juice or sometimes a little food coloring.

Most often used in cooking and baking, ground ginger can be found in the baking section of most grocery stores and spice markets. You can add ground ginger to pies, breads and baked goods such as gingerbread cookies and pumpkin pie. Ground ginger can also be used in the chai tea recipe below.

Easy ginger recipes to help enjoy the health benefits of ginger

Whether you want to enjoy the health benefits of ginger, or simply want to enjoy its tantalizing flavor, be sure and add a little ginger to help spice up your life- and your health! And, if you catch a cold this winter, or simply want to warm yourself up from the inside out, why not try this lemon, honey and fresh ginger tea recipe?

1 Tablespoon freshly grated ginger

One green tea bag

1 tablespoon fresh lemon juice

1 cup boiling water

1-2 teaspoons honey, or to taste

Place the freshly grated ginger in a closable tea infuser and set it into your favorite tea cup. Next, Place the tea bag and lemon juice into the cup and fill with boiling water. Infuse the tea with the fresh ginger for a few minutes to reach your desired strength. Remove the tea bag and tea strainer and sweeten to taste with honey. Enjoy it hot.

To learn more about tea and spices, head over Dietitian on Wheels to watch a video demonstration on making the traditional Chai Tea recipe below: https://dietitianonwheels.com/black-tea-green-tea-whats-it-to-me-chai-tea-recipe/

Chai Tea

6 Cardamon Seeds, bruised by pressing open with a spoon

6 whole cloves

2 cinnamon sticks

¼ tsp. ground ginger or 1 sm. piece fresh ginger peeled and sliced

4 cups water

4 tsp. black tea

1½ Tbsp. honey

¼ cup milk

Bring spices and water to a boil, then reduce heat to low. Place tea in a tea infuser and place into hot water. Add honey and simmer slightly for about 5 minutes. Remove from heat, add milk, and let sit for 5 minutes. Remove cinnamon sticks, strain tea into cups and enjoy!

The post Health Benefits of Ginger appeared first on Total Gym Pulse.

Health Benefits of Ginger

What are the health benefits of ginger?

How to purchase ginger

Easy ginger recipes to help enjoy the health benefits of ginger

1 Tablespoon freshly grated ginger

One green tea bag

1 tablespoon fresh lemon juice

1 cup boiling water

1-2 teaspoons honey, or to taste

The post Health Benefits of Ginger appeared first on Total Gym Pulse.

Giving Thanks for Healthy Treats

Thanksgiving is the ultimate American epicurean celebration that brings family and friends together. Although turkey, stuffing, and mashed potatoes are synonymous with this holiday, Thanksgiving dishes can vary greatly based on the ingredients used and how they are prepared.

Every family has their own unique take on the holiday’s food, incorporating culinary traditions, and Mom’s special ingredients. No matter where your Thanksgiving travels take you, I have a few tasty treats that are easy to prepare and offer a healthier alternative to your traditional favorites, without compromising the tastes of the season!

SWEET TOOTH SOLUTIONS

In an attempt to balance all the indulgences of the holiday season, turn to using ‘real’ ingredients when preparing tasty treats. Your sweet treat masterpiece will not only be prepared with a healthier option, but it will also taste amazing leaving your guests wanting the recipe!

This Thanksgiving, eliminate the guilt of having seconds when the deserts arrive! The follow recipes are sweet, savory, and so deliciously healthy. Plus, they simple to make with only a few ingredients.

Enjoy baking now, and you can thank me later!

#1 CHOCOLATE BROWNIE COOKIE SANDWICH

Who doesn’t like love cookies?! It’s always a favorite treat that’s tasty and easy to eat. These vegan cookies bake up thick and chewy and are stuffed with a chocolate mouse you can’t resist!

CHOCOLATE COOKIE

Total Time: 20-30 min

Serving: 16 cookies

Cookie Ingredients:

• 1/2 cup solid coconut oil (refined oil to avoid the coconut flavor OR unrefined oil to have a coconut flavor)

• 1 1/4 cups packed light brown sugar

• 2 tsp vanilla extract

• 1/4 cup coconut milk (option: Thai coconut milk for thickness)

• 1/4 cup unsweetened applesauce

• 2 1/4 cups all-purpose flour (option: coconut flour or gluten-free baking flour)

• 1 tsp baking soda

• 1/2 tsp sea salt

• 2 cups vegan chocolate chips

COOKIE DIRECTIONS:

Prep: Preheat over to 375 degrees & line a large baking sheet with parchment paper for regular cookies (option: use a circular cookie cutter to bake in a shape)

1. Whisk together coconut oil, brown sugar, and vanilla in a large bowl until combined.

2. Add in coconut milk and applesauce until combine.

3. In a separate bowl, combine flour, baking soda and sea salt. Whisk until combined.

4. Combine both bowls of ingredients together (wet & dry mixes) and stir until batter is thick.

5. Lastly, fold in 1 1/2 cups of chocolate chips to the batter (saving a 1/2 cup to add post bake)

6. Scoop large mounds of dough onto the cookie sheet, leaving a few inches between cookies to spread.

7. Bake for 8-10 minutes or until the edges are golden and centers are done.

8. Press remaining chocolate chips onto of the warm cookies.

9. Allow cookies to cool on the baking sheet for 10-15 minutes before removing them to a cooling rack.

NOTE: If the dough is too dry, add in another tbsp. of coconut milk, if it’s too sticky, add a little more flour, by tablespoon increments, until it thickens.

There’s one more part to make this sandwich come alive… the flourless fudge brownie!

FUDGY BROWNIE

Total Time: 20 minutes

Serving: 12-16 depending if you make into a cookie sandwich, or serve as is!

Brownie Ingredients:

• 2 cups pumpkin puree (option: can also use a banana or sweet potato)

• 1 cup almond butter (option: use any nut butter of choice)

• 1/2 cup coca powder

• 1/4 cup maple syrup (option: granulated sweeter of choice)

DIRECTIONS:

Prep: Preheat oven 350 and grease a small baking pan

1. Melt nut butter (in microwave or on stove)

2. In a large bowl, mix the pumpkin (or alternative), nut butter, and dark cocoa powder until combined.

3. Pour the batter into the baking pan and bake for 20-25 minutes or until cooked to your liking.

4. Allow to cool completely.

5. Cut the brownies and place them inside 2 cookies. Mold the brownie to fit your cookie size.

6. Refrigerate for approximately 20 minutes to firm and set together!

It’s a two in one desert!

#2 BAKELESS PUMPKIN TARTS

For most people, pumpkin pie at Thanksgiving is a non-negotiable item. This vegan no-bake tart is an excellent option that resembles a classic favorite, plus it’s lighter on your waistline!

Total Time: 20 minutes, suggested to set overnight to allow approximately 4 hours to chill completely

Serving: 8 mini tarts

Grain-free crust Ingredients:

• 1 cup walnuts (or pecans)

• 1/4 cup unsweetened shredded coconut

• 2 tbsp. maple syrup

• 1 tbsp. melted coconut oil

• 1/4 tsp sea salt

Filling Ingredients:

• 1 cup pumpkin puree (option to use organic pumpkin from a can)

• 1/4 cup almond milk

• 1/4 cup melted coconut oil

• 3/4 cup pitted dates

Spices:

• 1 tsp vanilla extract

• 1 tsp cinnamon

• 1/4 tsp ground ginger

• 1/8 tsp ground cloves

DIRECTIONS:

Prep: Start by lining a muffin tray with 8 parchment cup liners.

Preparing Crust:

1. Pulse nuts and shredded coconut in a food processor until finely grounded like a dusting.

2. Add the maple syrup, coconut oil, and salt into the processor until mixed and the dough begins to stick together.

3. Scoop the dough into heaping tablespoons into the parchment cups

4. Press the dough down into each cup to form the crust.

5. Place the muffin tray in the fridge to set while you prepare the filling.

Preparing Filling:

6. Combine all the ingredients in a blender and blend until completely smooth and creamy.

7. Remove the chilled tray of crust and pour the batter evenly into the cups.

8. Place back in the fridge to set completely.

9. Tarts are ready when the center filling is firm to touch.

10. Serve as is, or top with coconut cream icing (preparation instruction listed in #3)

Tastes as sweet as pie!

#3 CARROT CUPCAKE DELIGHT

Carrot cake lovers will fancy this vegan option made with coconut whipped cream. They are moist, fluffy, and loaded with holiday spices.

Total Time: 45 minutes

Serving: 12 cupcakes

Cupcake Ingredients:

• 2 cups white coconut or spelt flour (alternative to wheat flour)

• 1/2 cup cane or coconut sugar

• 2 tsp baking powder

• 1/2 tsp baking soda

• 2 1/2 cups shredded carrots

• 1/2 cup coconut oil

• 1/4 cup unsweetened applesauce

• 1/2 cup orange juice (option to add for more flavor)

• 1/3 cup raisins

Spices:

• 2 tsp cinnamon

• 1 tsp ground ginger

• 1/4 tsp nutmeg

• 2 tsp orange zest

Coconut cream whipped icing ingredients:

1 can coconut milk (chilled in refrigerator overnight)

2 tsp vanilla extract

1 tbsp. cane or coconut sugar

DIRECTIONS:

1. Preheat oven to 350 degrees

2. Mix the flour, sugar, baking powder, baking soda, and spices together in a bowl.

3. Add in the shredded carrots, oil, applesauce, and orange juice (if using). Mix until combined.

4. Stir in the raisins last and combined until mixed.

5. Line a muffin tray with liners and spoon the batter evenly into each cup.

6. Bake for 23-28 minutes until a toothpick clears it clean.

Coconut Cream Icing:

7. Find your coconut can in the fridge. The cream and liquid will have separated from the coldness. Begin to scoop out just the cream on top.

8. Add the vanilla extract and sugar.

9. Whip on high speed, or give it some good arm strength, until it’s smooth and whipped to perfection.

10. If you bake often and have a piping bag, fill it up. Otherwise, keep in bowl and place into fridge for 30 minutes to solidify while cupcakes finish baking.

11. Allow cupcakes to cool, then apply the icing!

12. Garnish the top with a sprinkle of cinnamon spice

Never underestimate the power of good food in tasty treats. When prepared thoughtfully, you can make holiday deserts healthier for all to enjoy!

Give thanks to those you love by giving them a healthier option to enjoy during desert time. From pumpkin tarts to cookies and cakes, these vegan desserts will have your guests drooling without missing the calorie dense ingredients.

In gratitude,

Maria

The post Giving Thanks for Healthy Treats appeared first on Total Gym Pulse.

Giving Thanks for Healthy Treats

SWEET TOOTH SOLUTIONS

Enjoy baking now, and you can thank me later!

#1 CHOCOLATE BROWNIE COOKIE SANDWICH

Who doesn’t like love cookies?! It’s always a favorite treat that’s tasty and easy to eat. These vegan cookies bake up thick and chewy and are stuffed with a chocolate mouse you can’t resist!

CHOCOLATE COOKIE

Total Time: 20-30 min

Serving: 16 cookies

Cookie Ingredients:

COOKIE DIRECTIONS:

Prep: Preheat over to 375 degrees & line a large baking sheet with parchment paper for regular cookies (option: use a circular cookie cutter to bake in a shape)

NOTE: If the dough is too dry, add in another tbsp. of coconut milk, if it’s too sticky, add a little more flour, by tablespoon increments, until it thickens.

There’s one more part to make this sandwich come alive… the flourless fudge brownie!

FUDGY BROWNIE

Total Time: 20 minutes

Serving: 12-16 depending if you make into a cookie sandwich, or serve as is!

Brownie Ingredients:

DIRECTIONS:

Prep: Preheat oven 350 and grease a small baking pan

It’s a two in one desert!

#2 BAKELESS PUMPKIN TARTS

For most people, pumpkin pie at Thanksgiving is a non-negotiable item. This vegan no-bake tart is an excellent option that resembles a classic favorite, plus it’s lighter on your waistline!

Total Time: 20 minutes, suggested to set overnight to allow approximately 4 hours to chill completely

Serving: 8 mini tarts

Grain-free crust Ingredients:

• 1 cup walnuts (or pecans)

• 1/4 cup unsweetened shredded coconut

• 2 tbsp. maple syrup

• 1 tbsp. melted coconut oil

• 1/4 tsp sea salt

Filling Ingredients:

• 1 cup pumpkin puree (option to use organic pumpkin from a can)

• 1/4 cup almond milk

• 1/4 cup melted coconut oil

• 3/4 cup pitted dates

Spices:

• 1 tsp vanilla extract

• 1 tsp cinnamon

• 1/4 tsp ground ginger

• 1/8 tsp ground cloves

DIRECTIONS:

Prep: Start by lining a muffin tray with 8 parchment cup liners.

Preparing Crust:

Preparing Filling:

Tastes as sweet as pie!

#3 CARROT CUPCAKE DELIGHT

Carrot cake lovers will fancy this vegan option made with coconut whipped cream. They are moist, fluffy, and loaded with holiday spices.

Total Time: 45 minutes

Serving: 12 cupcakes

Cupcake Ingredients:

Spices:

• 2 tsp cinnamon

• 1 tsp ground ginger

• 1/4 tsp nutmeg

• 2 tsp orange zest

Coconut cream whipped icing ingredients:

1 can coconut milk (chilled in refrigerator overnight)

2 tsp vanilla extract

1 tbsp. cane or coconut sugar

DIRECTIONS:

Coconut Cream Icing:

Never underestimate the power of good food in tasty treats. When prepared thoughtfully, you can make holiday deserts healthier for all to enjoy!

In gratitude,

Maria

The post Giving Thanks for Healthy Treats appeared first on Total Gym Pulse.

High Protein Breakfast Ideas

Is breakfast really that important? The short answer is, yes! Breakfast sets the tone for the rest of the day. In fact, some of your cravings at night can be linked back to what you ate when you first woke up. There was a small study that showed that boys that were fed a high-glycemic breakfast ate up to 81% more calories throughout the remainder of the day than when they were fed a low-glycemic breakfast.

That leads us into the longer answer – yes, it is that important, but the type of breakfast is key. Specifically, making sure that your breakfast is packed with protein will help make you feel full longer and have a ripple effect on your cravings for the rest of the day.

Here are some simple solutions to our most common breakfast mistakes:

Oatmeal

Oats are a great source of fiber and a healthy way to kick off your day. However, without any added protein your breakfast may not have much staying power (read: scrounging around the break room at 10am). Here are some great protein sources to pair with your oats:

Nuts/nut butter
Hemp hearts

Almond Butter Oatmeal Recipe

Find recipe at: https://taracoleman.com/recipe-almond-butter-oatmeal/

Smoothies

Smoothies are a great way to sneak in lots of nutrients to kick start your day. However, a common mistake is to add in too many fruits and forget the protein altogether. Shoot for 1 serving of fruit and add some of these great protein sources:

Protein powder
Plain Greek yogurt
Nuts/seeds (if you have a high powered blender)

Blood Sugar Stabilizing Smoothie Recipe

Find recipe at: https://taracoleman.com/5-healing-smoothie -recipes/

Eggs

Ok, so you may be thinking that eggs already have protein, and that is 100% correct! The problem is that we typically serve it on an excess of bread or potatoes or under a heavy sauce. Although none of those things are bad, it is a missed opportunity to start your day full of nutrients. Trade in the starchy carbs for filling veggies and consider adding these boosters for more flavor and protein to your omelet:

Shredded chicken (or other leftovers from the night before)
Feta (or other flavorful cheeses)

Shredded Chicken with Baked Eggs & Salsa Recipe

Find the recipe at: https://realfoodbydad.com/shredded-chicken-with-baked-eggs-and-salsa/

Vegan

Sometimes vegans can get the short end of the stick when it comes to protein-based breakfasts. However, if you get a little creative you can find that there are great plant-based options that are packed with protein. Try adding:

Tofu
Quinoa
Black beans/lentils

Southwest Tofu Scramble Recipe

Find the recipe at: https://minimalistbaker.com/southwest-tofu-scramble/

The post High Protein Breakfast Ideas appeared first on Total Gym Pulse.

Smoothie Recipes to Jump Start your Morning

If you haven’t jumped on the smoothie bandwagon, jump on it! Smoothies are an excellent way to get some really dense nutrition into a small package. There are endless smoothie concoctions to satisfy everyone’s tastes whether it is sweet or savory. Smoothies are a great way to add dark leafy greens to your diet without even tasting them! Just sneak them into your kid’s smoothies and they will never know they are eating healthy veggies! Smoothies are also a great way to bulk up on extra nutrition by adding powdered supplements, dietary fiber, healthy fats like coconut oil, avocado, nuts and nut butters, and seeds such as hemp, chia, and flax. By adding spices like turmeric, cinnamon, and ginger you boost your immune system because spices are full of antioxidants as well as all kinds of fruits.

One great way to add fruit is to freeze it first. This turns your smoothie into an ice cold thick shake! You don’t even have to peel your apples when you cut them up. There is a lot of nutrients in the skin of that apple! You can easily freeze berries right in their container. Just make sure they are completely dry after you wash them.

Smoothies are great for someone on the go. You can put all the ingredients into the blender the night before and in the morning all you have to do is blend and go!

You can use many types of liquid in your smoothie. Any type of milk, juice, water, coffee, tea…. use your imagination!

Smoothies are a great way to get extra protein into your diet. Choose a high quality protein powder made from natural ingredients and watch out for added sugar. If you add fruit to your smoothie, you may not need to add any sweetener. You can also substitute yogurt for the protein powder. Yogurt contains calcium too!

Sweeteners like honey, agave, and natural sugars are fine, but they do add lots of calories and aren’t good for people who have blood sugar problems. Natural sweeteners like stevia are a good choice and won’t affect your blood sugar.

Here are some of my favorite protein smoothie recipes. I hope you enjoy them. Feel free to use cold coffee or use a teaspoon of instant coffee, cold chai tea, to add an extra depth of flavor! Don’t forget to add dark leafy greens too. Yum!

Smoothie Recipes

Coffee Berry Greens

Milk of choice or a combo of milk and coffee, tea, or chai tea

1/2-1 Cup frozen fruit such as banana chunks (half of a banana) strawberries, blueberries or a combo

Chocolate or vanilla protein powder

A big handful of dark leafy greens

Mint Chocolate Smoothie

Milk of choice

Chocolate protein powder

Peppermint extract (a few drops)

Tastes like chocolate mint ice cream!

Chai Tea Vanilla Smoothie

Milk of choice or a combo of milk and cold India Spiced chai tea (brew the night before and put it into the refrigerator)

Frozen apple chunks

Cinnamon

Vanilla protein powder

Tastes like apple pie!

Pumpkin Pie Smoothie

Freeze canned pumpkin in an ice cube tray and add a few chunks to your smoothie

Milk of choice

Vanilla protein powder

Pumpkin Pie Spice or use some cinnamon and nutmeg

Tastes like pumpkin pie!

Cherry Protein Smoothie

Frozen cherries

milk of choice or a combo of milk and coffee (or use a teaspoon of instant coffee with the milk)

Chocolate or vanilla protein powder

Tropical Smoothie

Milk of choice

Frozen pineapple chunks

A few drops of natural coconut extract

Vanilla protein powder

Tastes like a Pina Colada!

PB Banana Smoothie

Milk of choice

Peanut butter powder (unsweetened)

Frozen banana chunks

Chocolate or vanilla protein powder

Green Smoothie

For a more savory smoothie

Milk of choice

Neutral tasting protein powder

Big handful of dark leafy greens

Half of a ripe avocado

A little sweetener (optional)

A TBSP almond butter

1 tsp each of cinnamon, turmeric, and ginger powder

The recipes are endless! Play around with them and have fun with the different flavors you can come up with!

The post Smoothie Recipes to Jump Start your Morning appeared first on Total Gym Pulse.

Healthy BBQ Sides

It’s summertime and summertime means going to lots of BBQ’s! We all love a good BBQ and all the yummy food that is associated with a BBQ. Unfortunately, if you are trying to stick to a healthy eating plan then that is where a BBQ can really throw you off. Of course it’s OK to indulge once in a while, but all too often an occasional indulgence can turn into an all-too-often habit and those pounds that you worked so hard to lose before summer can creep back again. My strategy is to bring a healthy dish that you can eat without guilt and everyone else will love! Chances are you won’t be the only one there who wants to eat healthy too!

Chickpea Salad with Fresh Mint, Pickled Shallots, and Arugula

For the pickled shallots:
1/3 Cup red sine vinegar
2 medium shallots or one really big one, sliced thin
2 TBSP sugar (or sweetener of choice)
a pinch of salt and pepper

Place all the ingredients into a microwaveable bowl and microwave about 90 seconds. Stir to make sure the sugar is dissolved and set aside to cool. Once cooled, drain the liquid.

For the dressing:
3 TBSP Extra Virgin Olive Oil
2 TBSP fresh lemon juice
1-2 tsp sweetener to taste
1 tsp Dijon mustard
pinch of red pepper flakes (optional)
Salt and pepper to taste
Whisk ingredients to emulsify and set aside.

For the salad:
2 cans chick peas, rinsed and drained
4-5 ounces of baby arugula
1 Cup fresh mint leaves
1/2 Cup frozen peas, thawed
1/2 Cup frozen shelled edamame, thawed
(you can also just use 1 Cup of edamame OR 1 Cup peas)
3 oz. crumbled Feta cheese
1/2 toasted nuts (I like pine nuts but use slivered almonds, sunflower seeds, pistachios, chopped walnuts, etc.)
1 Cup halved grape tomatoes (optional and add at the end)

Toss everything together and serve. If you are not serving right away, add the arugula and tomatoes at the last minute.

This recipe makes an excellent lunch or dinner with grilled shrimp or leftover diced chicken added on top!

Broccoli Salad with Sun Dried Tomatoes

For the dressing:
1/4 Cup EV olive oil
2 TBSP fresh lemon juice
1-2 tsp sweetener of choice
1 clove grated fresh garlic
1/2 tsp dried oregano
1 tsp Dijon mustard
salt and pepper to taste
pinch of red pepper flakes (optional)

For the salad:
1 large bunch of broccoli, flowerets only, cut into small bite sized pieces
1/4-1/2 Cup red onion, sliced thin
1/4-1/3 Cup kalamata olives, chopped
1/3-1/2 Cup sun-dried tomatoes, chopped
1/4 Cup toasted slivered almonds

Toss all ingredients together and let sit for at least an hour or overnight. Depending on how much broccoli you use you may need extra dressing. It all depends on how much the broccoli absorbs.

This recipe would also be delicious with leftover diced chicken or grilled shrimp mixed in!

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The Best In-Season Fruits to Buy Now

One of the best things about summer is the abundance of local produce available at farmer’s markets across the country. You don’t even have to get up early on Saturday morning anymore to score great seasonal fruit as there are many farmers markets available mid-week and in the evening in most cities now-a-days. And if going to the market doesn’t suit you, many grocery stores stock locally-grown summer fruits, too.

Five in-season fruits to buy now

So, what are the best fruits to buy right now? Here are 5 delicious ones with great nutritional value that can help you maintain a healthy weight and increase your energy for working out, while going easy on your wallet, too.

Watermelon

Watermelon is a sweet, tasty treat that is abundant this time of year, and you can usually find it really cheap at roadside stands, stores and markets during summer. According to the watermelon board at watermelon.org, 2 cups of diced watermelon has only 80 calories and is a rich source of vitamin C. Watermelon is also provides eye-healthy carotenoids like beta-carotene and lycopene, energizing B Vitamins and muscle-cramp-reducing potassium, making it one of the best fruits to buy in summer.

Cherries

Cherries are another great summer fruit to buy now. I used to have access to a wonderful sour cherry tree and used to bake cherry pies for Father’s Day, helping me remember what time of year they begin their season. Although the pies were always very good, sweet Bing cherries and Washington Rainier cherries may be easier to eat fresh without all the added sugar of a pie. In addition to all that yummy flavor, cherries provide vitamin C, fiber and potassium.

Raspberries

Raspberries are another favorite garden berry to ripen up a little after spring strawberries, at least for their early first-crop. Some varieties also produce a fall crop for a nutritional and enjoyable bonus later in the year. Luckily, imports ensure that we can to enjoy these flavorful berries all year round at most grocery stores. According to the USDA, 1 cup of fresh raspberries has only 64 calories and provides a whopping 8 grams of gut-healthy fiber that can help keep you feeling full and satisfied.

Blueberries

Blueberries are my dad’s favorite berry, and he would certainly remind me to mention these. Blueberries are rich in antioxidants and are considered a superfood that’s an important fruit for keeping your brain healthy. According to blueberrycouncil.org, these sweet summer berries only have 80 calories per cup and are abundantly rich in nutrients including vitamin C, beta-carotene, fiber and manganese.

Peaches

Peaches are also at the peak of their season in the summer and can be purchased by the crate for home canning or freezing. If you’re like me and enjoy the wonderful flavor of peaches but could do without the fuzzy skin, you can easily peel peaches by quickly dipping them in boiling water and then placing them immediately into cold water where the skins will slip right off. Then slice and eat. One large peach only has about 70 calories and is a good source of vitamin C and beta carotene.

In addition to these 5 great summer fruits, depending on where you live, you’ll begin to find in-season tomatoes (which are actually a fruit), ground cherries and be able to enjoy USA grown melons like cantaloupe and honeydew. So, go out and enjoy the sunshine and get yourself some great-tasting summer fruit! And if you’re looking for a simple summer fruit recipe to try, why not make some grilled fresh pineapple for your next summer cook-out.

Sugar and Spice Grilled Pineapple Recipe

Ingredients

1 fresh pineapple*
1/4 cup brown sugar or honey to drizzle
Ground cinnamon

Directions

1. Preheat a grill to medium heat.
2. Coat a grill rack with cooking spray to help prevent sticking.
3. Slice the top and bottom off the pineapple and trim off the outer skin.

4. Cut into spears and remove the center core from the spears, if desired.
5. Sprinkle spears with brown sugar or drizzle with honey, then sprinkle with cinnamon.
6. Grill spears for about 5 minutes on each side or until golden brown and caramelized. Serve warm.

*You can also use precut spears from your local store

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