Category: Nutrition

Did you know that March is National Nutrition Month? This month in the Performance Pit, we’re focusing on nutrition and how we can make healthy choices. Even taking traditional food recipes and transforming ingredients into recipes you’d never imagine. This brownie recipe has a secret ingredient-avocado!!

By adding healthy fat like avocado, it makes the taste of chocolate pop and ultra rich. No one will ever guess that these Fudgy Avocado Brownies are healthy

Ingredients

• nonstick cooking spray
• 1 medium ripe avocado, mashed
• ¼ cup coconut oil, melted
• 1 large egg, lightly beaten
• ½ cup pure maple syrup
• 1 tsp pure vanilla extract
• ¾ cup unsweetened cocoa powder
• ½ tsp sea salt
• ¼ cup gluten-free flour
• ⅓ cup dark chocolate chips

Instructions

1. Preheat the oven to 350° F. Line an 8×8 baking pan with aluminum foil. Lightly coat with spray and set aside.
2. Combine avocado, oil, egg, maple syrup, and extract in a medium bowl; mix well. Set aside.
3. Combine the cocoa powder, salt, and flour in a medium bowl; mix well.
4. Add the cocoa powder mixture to the avocado mixture; mix well. Add chocolate chips; mix until blended.
5. Pour batter into prepared pan; spread to make even. Bake for 33 to 36 minutes, or until a toothpick inserted in the center comes out clean.
6. Cool for an hour before removing from the pan. Cut into sixteen squares.

This recipe makes 16 servings.

Portion Fix Containers: 1 Yellow, 1 tsp.

2B Mindset Plate It: Enjoy this as an occasional treat. Be sure to track!

Ingredients

• ¾ cup unsweetened organic soy milk
• ½ cup dry rolled oats
• 2 scoops Vanilla Whey (or Vanilla Plant-Based Vegan) Shakeology
• 1 small apple, chopped, divided use
• 2 tsp. chia seeds
• 1 tsp. pure vanilla extract
• FOR CRUMBLE
• 1 Tbsp. chopped pecans, unsalted
• 1 Tbsp. dry rolled oats
• 2 tsp. almond flour
• 1 tsp. coconut sugar
• 1 tsp. extra-virgin organic coconut oil
• ½ tsp. ground cinnamon

Instructions

1. To make overnight oats, combine soy milk, oats, Shakeology, ½ apple, chia seeds, and extract in a medium bowl; mix well. Evenly divide oat mixture between 2 jars (or sealable containers). Seal jars; refrigerate overnight.
2. To make the crumble, combine pecans, oats, almond flour, sugar, oil, and cinnamon in a small bowl; mix well.
3. After refrigeration, top each jar evenly with crumble and remaining ½ apple. Store refrigerated in an airtight container for up to 24 hours.

When it comes to foods you should eat to Supercharge your day, there are ten that I keep in my diet every day. These foods not only fuel your body but can help with gut health as well.

1. Chia seeds

Chia seeds were eaten by the ancient Aztec warriors who called it the “running food” because it fueled them for long conquests. It’s high in fiber, omega-3’s and protein. Throw it in your oatmeal, smoothies or yogurt.

2. Kale

Kale, like many green foods, are alkalizing and filled with fiber. Leafy green vegetables are also a great source of calcium. Kale is especially high in Vitamin K, which benefits bone health.

3. Pumpkin seeds

Sometimes called pepitas, pumpkin seeds are a great vegetarian source of omega 3 fatty acids. These healthy fats are anti-inflammatory and so important to our diet and our brain health.

4. Walnuts

Walnuts are another great vegan source of omega 3 fatty acids. The skin contains powerful phenol (plant chemicals) and the nut itself contains a good dose of Vitamin E in the gamma-tocopherol form, which provides protection from heart problems.

5. Quinoa

Quinoa is a gluten-free whole grain with the highest protein content in the grain family. Therefore, this makes quinoa a great friend of the vegetarian and vegan. It can be used as a whole grain or ground into a flour.

6. Oats

One cup of oatmeal contains about 4 grams of fiber and has been shown to help reduce cholesterol levels in people with high cholesterol. The high amount of fiber can help stabilize blood sugar levels, therefore, making oatmeal a much better choice in the morning than bread, bagels or boxed cereal.

7. Hempseeds

Hempseeds are rich in minerals such as iron, magnesium, zinc and potassium. They are a great source of omega 3 fatty acids and contain all 10 amino acids, making them a rare plant-based food that contains complete protein.

8. Blueberries

Blueberries are filled with antioxidants, which kill off free radicals in the body. Free radicals can cause DNA damage in other cells and are the seeds to diseases like cancer. Cancer research is looking into foods such as blueberries to help fight off free radical damage.

9. Sweet potatoes

Sweet potatoes are an excellent source of healthy carbohydrates containing loads of antioxidants like beta-carotene. They also contain high levels of Vitamin A that contributes to cell growth and health vision. Roasting them with a bit of cinnamon can quench sweet cravings for a person who is weaning himself or herself off of processed sugar.

10. Black beans

Black beans are a great source of iron and molybdenum, which helps the body utilize iron. Beans, in general, are a great source of protein for vegetarians and especially vegans.

Thanksgiving always comes with left overs!  This is a great recipe to use all that left over turkey!

Ingredients

Instructions

1. Preheat oven to 375° F.
2. Heat 2 tsp. oil in large nonstick skillet over medium heat.
3. Add onion and carrots; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
4. Add mushrooms; cook, stirring frequently, for 4 to 6 minutes, or until mushrooms are soft and most of the liquid has evaporated.
5. Add 1 tsp. oil; cook, stirring frequently, for 1 minute.
6. Add flour; cook, stirring frequently, for 1 to 2 minutes, or until flour and oil form a paste.
7. Slowly add milk, broth, salt, pepper, and thyme. Bring to a boil, stirring frequently. Reduce heat to medium-low.

8. Add peas, sweet potatoes, and chicken (or turkey); cook, stirring frequently, for 2 minutes.

9. Place chicken mixture in a 2½-quart baking dish. Set aside.
10. Place phyllo on work surface. Keeping the original stack covered, remove one sheet at a time and quickly brush with remaining 3 tsp. oil. Cut oiled stack of phyllo into quarters. Place phyllo loosely on top of chicken mixture; covering evenly.

11. Bake for 30 to 35 minutes, or until chicken (or turkey) mixture is bubbling and phyllo dough is golden brown.

I don’t know about you but yams are one of my favorite side dishes for the holidays! This one is off the charts with flavor too.

Ingredients

• 2½ lbs. medium yams, peeled, cut into 2-inch pieces (about 8 cups)
• 1 tsp. sea salt, divided use
• 2 tsp. grated orange peel
• 2 Tbsp. 100% orange juice
• 1 Tbsp. fresh lemon juice
• 3 Tbsp. butter, melted
• 2 Tbsp. raw honey (or maple syrup)
• ½ tsp. ground black pepper
• ½ tsp. ground cinnamon
• ¼ tsp. ground nutmeg
• Instructions
• Preheat oven to 350° F.

Arrange yams in 13x9x2-inch glass baking dish. Season evenly with ¼ tsp. salt. Set aside.

Combine orange peel, orange juice, lemon juice, butter, and honey in a small bowl; whisk to blend.

Pour orange juice mixture over yams; toss to coat.

Sprinkle evenly with remaining ¾ tsp. salt, pepper, cinnamon, and nutmeg.

Bake yams, stirring occasionally, for 50 to 60 minutes, or until fork-tender.

This healthier pumpkin pie recipe includes pumpkin puree, evaporated nonfat milk, maple syrup (or raw honey) for sweetness, and a whole-wheat crust. It will wow all your guests over the holiday!

Ingredients for Pie Crust

• 1 (15 oz. can) pumpkin puree
• 2 large eggs, lightly beaten
• 1 tsp pure vanilla extract
• ¼ cup maple syrup (or raw honey)
• ½ tsp ground cinnamon
• ¼ tsp ground nutmeg
• ¼ tsp sea salt
• ⅔ cup evaporated nonfat milk

Ingredients for Pie

• 1 cup quick-cooking old-fashioned oats
• 1 cup whole-wheat flour
• ¼ cup ground raw almonds
• 1 Tbsp maple syrup (or raw honey)
• ¼ tsp sea salt
• 3 Tbsp coconut oil
• 1 Tbsp water

Instructions for Pie Crust

Mac and Cheese is a staple at Thanksgiving for many! Try this healthy but tasty alternate

Instructions

• 1 lb. dry whole-wheat macaroni
• 1 tsp. olive oil
• 1 medium onion, chopped
• 2 medium red bell peppers, chopped
• 3 cups cubed butternut squash
• 1¾ cups low-sodium organic chicken broth
• 1 cup low-fat (1%) milk
• 2 Tbsp. low-fat (1%) plain Greek yogurt
• 1 cup shredded Gruyere (or Swiss) cheese
• 1 cup shredded sharp cheddar cheese
• Sea salt and ground black pepper (to taste; optional)
• Nonstick cooking spray
• Finely chopped fresh parsley (for garnish; optional)

Instructions

This salad is a great mixture of sweet and savory flavors that wow your taste buds right away!

Ingredients

• 4 cups water
• 1/2 tsp. sea salt or Himalayan salt, divided use
• 2 medium pears, cored, thinly sliced
• 1/2 cup sherry wine vinegar
• 4 tsp. extra-virgin olive oil
• 1/4 tsp. ground black pepper
• 1/2 cup fresh pomegranate seeds
• 3 Tbsp. toasted pecan pieces
• 8 cups baby spinach
• 2 Tbsp. crumbled blue cheese (or feta cheese

Instructions

1. Combine water and 1/4 tsp. salt in a medium bowl; mix to dissolve salt.
2. Submerge pear slices in water. Let sit for 5 minutes; drain water. Set aside.
3. While pear is sitting, combine vinegar, oil, remaining 1/4 tsp. salt, and pepper in a small bowl; whisk to blend.
4. Evenly layer pears, pomegranate, pecans, spinach, and blue cheese on top of dressing in jars.
5. Serve immediately or cover and refrigerate for up to 2 days. Shake before serving.