Remember to eat fist size portion sizes and a healthy snack in between, drink your smoothie either first thing in the morning, after your workout, or when you ge the late night munchies:)
Kiwi Strawberry Smoothie
INGREDIENTS
3 peeled kiwi
1 cup frozen banana slices
3/4 cup pineapple juice
1/2 cup frozen strawberries
1 scoop Vanilla protein (Dymatize Elite Gourmet)
DIRECTIONS
-Put all ingredients into blender except protein powder
-Blend until smoothie consistency is reached
-pour protein powder slowly into the funnel in the middle until well mixed
-ENJOY!
Spinache Egg Bake
Ingredients
1 container 32 oz. egg whites
1/4 cup chopped onion
1 cup chopped red peppers (or any other veggie you have on hand)
1 cup fresh spinach
-Spray a casserole dish with cooking spray
-Pour egg whites in casserole dish
-Add the onions, peppers or other veggies
-Add the one cup of fresh spinach and use back of a spoon to press spinach down and cover it with egg white
-Sprinkle choice of cheese over the top
-Bake in 350 degree oven for 40 minutes. Cut into 4-6 servings.
(Yummy with favorite salsa over it)
Avocado, Chicken, Mango, and Rice Salad
Ingredients
-1 1/2 cups rice (uncooked, preferably short grain) 11
-1 1/3 lbs boneless skinless chicken breasts
-2 tbsps oil
-1 1/4 tsps salt
-3/4 tsp ground pepper (fresh)
-3/4 cup red onion (chopped)
-1 mango (peeled and cut into 1/2 inch dice)
-1 avocado (peeled and cut into 1/2 inch dice)
-3 1/2 tbsps lime juice (2 limes)
-3/4 cup chopped cilantro
Directions
1 Cook rice until done, and rinse with cold water.
2 Coat chicken with 1 tbs. of the oil and season with 1/4 teaspoons of the S/P.
3 Cook chicken until done.
4 When chicken is cool enough to handle, dice into 1/2-inch pieces.
5 Toss the rice, chicken, onion, mango, avocado, and rest of the oil (1 tbs), remaining salt and pepper, lime juice, and cilantro.
6 Chill for at least 1 hour before serving.
Whole Wheat Flatbread Pizza
Dough Ingredients:
■2 cups whole wheat flour
■1 teaspoon sea salt
■1 Tablespoon extra virgin olive oil
■1 cup hot water
Dough Steps:
1.Sift the whole wheat flour into a medium bowl. Add the salt, then the oil, and lastly the hot water. Stir gently to mix.
2.With clean hands, knead the dough in the bowl by pressing it down, folding it in on itself, and pressing it together again. Knead for a few minutes. When you are done, make sure the dough is more or less in a ball shape.
3.Sprinkle a little flour in a medium glass bowl and rub the flour all over the bottom and sides of the bowl.
4.Place your dough ball in the bowl with any seams facing down. Then, wet a small towel with hot water and wring it out; lay this damp towel over the top of the bowl (not touching the dough at all).
5.Let the dough sit like this for at least 30 minutes.
6.Meanwhile, preheat the oven to 350°F. Clean a small area of your counter, sprinkle a generous amount of flour over it, and get your rolling pin ready.
7.After the dough has rested for at least 30 minutes, use clean hands to pick it up and gently throw it on your floured counter. Do this throw-down a few times, until it’s slightly flattened, and then gently pull it into two halves.
8.Set one half aside and roll the other with your hands for a moment, then set it down and begin rolling it out. Use the pin to roll slowly and steadily, from the middle out, until the dough is about 1/4 inch thick. Gently pick it up (you can flip it here if you have the urge) and lay it on a lightly oiled baking sheet. Repeat with the other half.
9.Place both baking sheets with the flatbreads in the oven and let bake for about 10 minutes. Next, follow the steps for the flatbread pizzas below.
Toppings for Flatbread #1:
■2 Tablespoons organic tomato sauce
■4 cloves of fresh garlic, peeled and sliced diagonally
■5 fresh basil leaves, sliced diagonally into thin strips
■A few pinches of sea salt
■A bit of fresh pecorino, shaved (optional; if vegan, leave out)
■A little extra virgin olive oil
Flatbread #1 Steps:
1.Using a large spoon, spread the tomato sauce evenly across the flatbread. Sprinkle the garlic, basil, salt, and cheese (optional) over the flatbread.
2.Brush or rub a little oil on the edges of the flatbread.
3.Return to the oven and bake for about 10 minutes, until the edges and/or toppings are just crisping.
4.Slice on a cutting board and enjoy!
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