April 2014

GLUTEN-FREE
CORN & EDAMAME CHOWER
 

Ingredients

1 (14-ounce) can fat-free, gluten free, lower-sodium chicken broth

2 cups frozen corn kernels, divided

1 cup frozen shelled edamame

1/4 tsp ground black pepper

12 baby new red potato, quartered

1/2 cup half & half

2 tsp corn starch

3 Tbsps. diagonally sliced green onions

Dash of cayenne (optional)



Directions

Place broth and 1 cup corn in a blender; process until smooth. Combine broth mixture, remaining 1 cup corn, and next 3 ingredients (through potatoes) in a medium saucepan; bring to a boil.

Cover, reduce heat, and simmer 10 minutes.

Combine half-and-half and corn starch in a small bowl, stirring with a whisk.

Add mixture to soup; bring to a simmer. Cook 2 minutes or until slightly thickened. Add cayenne if desired.

Top with green onions.

 

 

POST WORKOUT BANANA PEANUT BUTTER SMOOTHIE
(ONLY for post workout or those who are trying to gain weight)

 

Ingredients

1 cup of 1%  milk
1 banana
2 large Tbsp. of Natural peanut butter

1 tsp vanilla extract

1 Tbsp. vanilla protein powder
 

Directions

Put all ingredients in a high speed blender and blend until smooth.

 

Add ice if desired!

VEGAN BREAKFAST MUFFINS
 

Ingredients

5 cups oats

2 1/2 cups bananas (overripe)

5 Tbsp agave

2 1/3 cups water

1/4 cup coconut oil

2 1/2 tsp vanilla extract

2 Tbsp. chia seeds

2 cups chopped strawberries (fresh or frozen)

 

Directions

Preheat oven to 380 degrees F.

Mash bananas with a fork in a large mixing bowl.

Add next 6 ingredients and mix well.

Fold in strawberries (or any berry of choice.)

 

Line 24 muffin tins and distribute batter evenly. Bake for 24 minutes.

 

Store in fridge for 2 weeks of freshness.

 

Ways to Serve
Serve warm with a dollop of yogurt and extra sliced berries

 

Serve cold. Grab and Go on the way out the door!

BREAKFAST QUINOA
(serves 4)

 

 

 

 

 

 

 

 

 

Ingredients

1/2 cup uncooked quinoa

3/4 cup light coconut milk

2 tablespoons water

1 tablespoon light brown sugar

1/8 teaspoon salt

1/4 cup flaked unsweetened coconut

1 cup sliced strawberries

1 cup sliced banana


Directions

Put flaked coconut in even layer on a plate. Microwave for 30 seconds at a time until toasted (you can also toast in the oven set at 400 degrees.)

Combine quinoa, coconut milk, 2 tablespoons water, brown sugar, and salt in a medium saucepan, and bring to a boil.

Reduce heat, and simmer 15 minutes or until liquid is absorbed, stirring occasionally.

Stir mixture constantly during the last 2 minutes of cooking.

 

Place about 1/2 cup quinoa mixture in each of 4 bowls.

Top each serving with 1/4 cup strawberry slices, 1/4 cup banana slices, and 1 Tablespoon toasted coconut. Serve warm.

RICH & VELVETY HOT COCOA MIX

 

Ingredients

 

6 Tbsp Unsweetened cocoa powder

1/2 cup Dry nonfat milk powder

1 tsp Cornstarch

1/2 tsp Salt

1/2 cup Sugar


Directions

Mix everything together in a medium mixing bowl until ingredients are well combined. Keep mixture into a closed container, such as a mason jar.

 

To enjoy hot chocolate, mix 1 Tbsp dry mix with 1 cup hot unsweetened almond milk or water. Stir until hot chocolate mix is completely dissolved and well combined

 

Recipe is great if you want to keep some cocoa mix handy. All you have to do is add water or milk!

SIMPLE SALMON

(serves 2)

 

Ingredients

2, 3 oz. servings of wild caught Salmon

1 tsp Extra virgin olive oil

1 tsp. honey

Salt and pepper to taste



Directions

Set oven to 400 degrees.

Drizzle olive oil and honey evenly between the salmon filets.

Sprinkle with salt & Pepper.

Bake in oven for 15 minutes or until fish flakes nicely.

 

Ways to Serve

I love to serve salmon with brown rice and side of sliced pineapple and strawberries

TUNA CAMPAGNA

(yay no mayo!)

 

Ingredients

2 can solid white albacore tuna

1 Tbsp extra virgin olive oil

2 Tbsps scallon, chopped fine

1 tsp fresh lemon juice (lemon wedge)

2 Tbsp fresh dill, chopped fin

Salt & pepper to taste

 

Directions

Mix all the ingredients together.

For maxium flavor, cover and refridgerate for 1 hour before serving.

 

Ways to Serve

Serve in a lettuce wrap

 

Serve with 4-8 whole grain crackers

 

Serve as a sandwich on your favorite multigrain bread with sliced tomato and lettuce.

RELAX HEALTH & FITNESS LLC 2013