THAI CHICKEN POWER BOWL


THAI CHICKEN POWER BOWL

INGREDIENTS
  • ½ cup cooked quinoa, cold or room temperature
  • ½ cup spiralized zucchini
  • 1 small carrot, cut
  • 1/4 cup red peppers, cut
  • 1 large celery, cut
  • 1/2 avocado, cubed
  • ¼ cup red cabbage, chopped
  • ¼ cup roasted chickpeas (recipe below)
  • 1/2 cup cooked shredded chicken
  • Cilantro for garnish
  • Juice of one lime
  • Simple Thai peanut dressing (recipe below)
 INSTRUCTIONS
  1. Top with cilantro, then squeeze the lime juice over the bowl. Add as much Thai peanut dressing as desired.
  2. ENJOY!

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GARLIC ROASTED CHICKPEAS

INGREDIENTS
  • 1 14oz can chickpeas
  • 2 tablespoons extra virgin olive oil
  • ½ teaspoon garlic powder
  • Salt and pepper to taste
 INSTRUCTIONS
  1. Preheat the oven to 400 degrees.
  2. Drain and rinse the chickpeas. Pat dry and place in a bowl.
  3. Mix together the chickpeas, oil, garlic powder, salt and pepper.
  4. Place the chickpeas in a single layer and roast for 20 – 25 minutes, or until a nice golden brown.
  5. Allow to cool completely at room temperature. You will have enough for a few more power bowls.

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THAI PEANUT DRESSING

INGREDIENTS
  • ½ cup creamy peanut butter
  • 2 tablespoons apple cider vinegar
  • 2 teaspoons coconut amino sauce
  • 1 ½ tablespoons honey
  • 1 teaspoon ginger paste
  • ¼ teaspoon fish sauce
  • ¼ teaspoon cayenne pepper
  • 1 Large handful of cilantro, chopped
  • Salt and pepper to taste
  • Water as needed
 INSTRUCTIONS
  1. Place all of the ingredients together in a blender,except the water together and mix well.
  2. Slowly add the water to the peanut butter until it reaches a nice creamy consistency about the thickness of heavy cream.
  3. Store in an airtight container in the refrigerator for up to a week.

Grilled Shrimp Zucchini Noodles with Lemon Basil Dressing

20160919_190414If you have a garden, I’m sure you have a large amount of zucchini this time of year. One of my favorite thing to do with all the zucchini I have is turning those piles of never ending green squash into a delicious zucchini pasta dish. No, it does not taste “exactly” like pasta, but I actually think it taste better and hand-down healthier for you.  This dressing is also to die for and could definitely be added to many other dishes.

Grilled Shrimp Zucchini Noodles with Lemon Basil Dressing

Ingredients:
  • 2 cups fresh basil
  • ⅓ cup almonds, plus one more handful
  • 2 garlic cloves, chopped
  • 1 Large handful of fresh chives, chopped
  • ¼ teaspoon paprika
  • ½ cup olive oil, plus more as needed
  • 1 tablespoon red wine vinegar
  • 1 lemon, zested
  • 1 lb shrimp (26 – 30 count, peeled and de-veined)
  • 3-4 medium-sized zucchini
  • Salt & Pepper – to taste
  • ½ cup halved cherry tomatoes
Instructions:
  1. In a food processor add the basil, almonds, garlic, chives, paprika, ½ cup olive oil, red wine vinegar and lemon zest. Pulse on medium until evenly combined and smooth. Then add the handful of almonds and pulse 3-5 times. Season with salt and pepper as needed and set aside.
  2. Heat one tablespoon of olive oil over medium high heat. Add shrimp and season with salt and pepper. Cook shrimp for 6 to 8 minutes until fully cooked and pink, and add two heaping spoonfuls of the lemon basil dressing into shrimp and toss to combine. Transfer seasoned shrimp to a clean bowl and set aside.
  3. Using a spiralizer, push the zucchini through the spiralizer until it become noodles. Add zucchini noodles to the same pan used for the shrimp and sauté for 1 to 2 minutes over medium heat until just tender. Season the zucchini noodles with salt and pepper.
  4. Toss seasoned shrimp with the zucchini noodles and cherry tomatoes.
  5. Serve immediately and ENJOY!

Let go of Fear

I think we all have fears that hold us back from pursuing what we want or desire in life. We have the fear that if we go for something, change something or try something new the outcome of that might be disastrous. We fear loss, we fear judgment and we fear pain. We all know that if we want to improve our lives we need to let go of the fear that is keeping us away from making those changes.
Do you have fears that are keeping you back from making positives and healthy changes in your life? If so, today is the day to sit down and say, what do I really want in my life and what is keeping me from progressing or even just making the first step of change? Explore those questions and see what is holding you back. Once you identify the fears, you need to flip them around and focus on the gains, joys and positive outcomes that can come from the change. Most of our fears are nothing but negative contemplative thoughts that we make up in our minds. It’s ok to have fears and they are completely normal, you just need to focus your attention not on the fear of what might happen, but the positive outcomes of what will happen. Your mind shouldn’t be saying – I can’t because…but it should be saying – I will because…
I definitely have fears that hold me back at times, but I do feel like I am better able to control the the negative fear talk that goes on in my mind. I’m SOOOO proud of who I am today and I don’t let those fears overcome my thoughts. I use to be consumed in the fear of judgement from others. The fear of being afraid of what others thought held me back from many things in life and they took me down paths of unhealthy behaviors. I thought I wasn’t good enough, skinny enough or pretty enough, so I went to the extreme to “try” and be that. I let those fears control my thoughts. If you let negative fears run your thoughts, they will eventually become your daily thoughts and truth in your mind.  Even though I was and am good enough, I didn’t feel that way because those fears of judgement had become my daily thoughts. Sad, isn’t it?
I don’t feel like I am alone when it come to the fear of judgement and fear of not being enough in others eyes. This fear will do nothing but bring you down and keep you from reaching your full potential of who you really are, which is a beautiful and strong person who IS enough and capable of doing great things.
It’s time to make an action plan to LET GO OF FEAR! Take 10 minutes alone and think about all of the fears you have in your life right now that are keeping you from starting something, progressing in something or bringing you down. Write all of these fear down and ask yourself are these making me a better person, am I accomplishing the things I want in life when I focus on these fears, do these fears make me more confident or produce negative thoughts, are these fears keeping me from starting something I’ve desired to do?
Now is the time to make a change
Now is the time to be a better you
Now is the time to eliminate any negative fears
that are holding you back from become a
happier and healthier you!
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Raw Macadamia Cookie Dough Bites

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I’m always up for anything with macadamia nuts in it! This recipe is a twist on cookie dough, but a healthy twist that is.  I love the consistency of cookie dough and these have that thick chewy texture that I like. If you just want a little bit of sweetness I would only add 1/4 cup of maple syrup or even omit the syrup all together. When it comes to the toppings my favorite was definitely the cocoa powder. I could very possibly eat the whole batch in one sitting.

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Raw Macadamia Cookie Dough Bites

Ingredients:

  • 12 medjool dates, pitted and soaked in water for 15 minutes.
  • 1 cup raw macadamia nuts
  • 1/2 cup coconut oil
  • 1/4 cup pure maple syrup, you could add up to 1/2 of syrup if you want more sweetness.
  • 2 teaspoons pure vanilla extract
  • 1/2 cup shredded coconut
  • 1/2 cocoa powder

Instructions:

  1. Add all of the ingredients (except for shredded coconut and cocoa powder) to a food processor.
  2. Mix all of the ingredients together until it forms into a smooth paste.
  3. Place the mixture in the freezer for 30 minutes.
  4. Take the mixture out of the freezer.
  5. Scoop up small amounts and roll into balls.
  6. Roll the balls in either the coconut or cocoa powder mixture until it is fully covered.
  7. Store in the freezer.
  8. ENJOY!

Enjoy the Journey of a race

I’ve been on a journey since last year training for my first 100 ultra trail race and what a journey it has been. I will be racing the Bryce Canyon 100 in June, which gives me a little less than 4 months left of training.  I’ve decided that I need to blog about my training and thoughts on my runs more often, so here we go.

A couple of weekends ago my husband knew I was going crazy with the nasty inversion we have had here in Utah, so he told me that I HAD to run a race in Moab. Ok, maybe he didn’t force me, but he knows me well and knew that I needed to get out on an adventure. Four days before the race I signed up and was excited and ready to run.

I thought this 55K would be a great training run and a good time to experiment with some of my nutrition during a race. I had not tapered at all for this race (eeeeekkk), so I decided I was going into it to just have fun, enjoy the time out there and learn from my experience. I didn’t want to worry about my time or place. I’m not a very competitive person with other people, but when it comes to myself during a race I can be quite competitive with myself. So going into a race trying not to be consumed with my time can sometimes be a difficult thing for me. I need to train myself to learn not to put so much pressure on myself just as much as I need to train for the actual race. I run out on the trails because I love being there, and once I lose that as my main goal it turns into something that is not a pleasurable for me.1234

It’s surprising how well you can do if you just enjoy the ride and that is exactly what I did during this race. I was in the race for the pure joy of being out in nature with other runners racing in gorgeous Moab. I didn’t look at my time and just enjoyed each step I took in the beautiful surroundings. Since I did not taper for this race by mile 28 I was feeling a little tired, this is probably also due to the fact that I didn’t look at my heart rate, so I’m sure it was higher than usual for the first part of the race. In those moments when my legs were sore due to the rough terrain and my energy wasn’t at its peak, I still couldn’t help but smile and be grateful that I was there surrounded by gorgeous scenery doing something that I love… running. My goal in future races is to focus more on the joy of racing and not letting myself get too worked up with time or place. Yes, of course it’s important to me to strive for a good time and place, but it doesn’t need to be my main goal with every race.

12345I feel like I have grown since I started my journey towards my 100 mile race and I feel like I will continually grow with each long run. Not only have I grown in my knowledge of training for ultras, but I feel like I have grown a deeper connection with why I run. This race made me feel very optimistic about my training so far. I was able to run a 55K on whim and felt fairly good during and after the race. 14359

 

Chocolate Coconut Energy Bites

VZM.IMG_20160216_085651I’ve experimented with this recipe a for a while now and I finally got the recipe down to what I was looking for. I make these for my long runs as fuels or as a snack during the day. They are packed full of good calories and nutrition, so one little bite goes a long way. If you like something that is chewy with a little crunch, then these are right up your alley.

20160212_101900Chocolate Coconut Energy Bites

Ingredients:

  • 1 cup nut butter, I used a mix of cashew and macadamia nut butter
  • 1 cup raw un-sweetened shredded coconut
  • 1 cup raw cacao nibs, this is pure raw cacao, NO sugar added. 
  • 1/2 almond flour
  • 1/2 cup collagen hydrolysate
  • 1/4 chia seeds
  • 1/4 cup pure maple syrup
  • 4 tablespoons coconut cream, you could also use full fat coconut milk
  • 2 teaspoons pure vanilla
  • 1/2 teaspoon salt

Instructions:

  1. Pre-heat your oven to 350 degrees.
  2. Add the nut butter and cacao nibs to a food processor and mix until the cacao is chopped and mixed into the nut butter. 
  3. Add the rest of the ingredients and process until fully mixed.
  4. Layer a cookie sheet with parchment paper.
  5. Scoop out small mounts onto the parchment paper.
  6. Cook for 15-18 minutes.
  7. Cool and store in an airtight container in your fridge or freezer. I love storing them in my freezer because they last longer.
  8. ENJOY!

Green Machine Collagen Smoothie

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This smoothie is PACKED full of goodness that taste yummy and is great for your body. One of the ingredients that I added to this smoothie was Collagen Hydrolysate. Why would you put collagen in a smoothie? Well, here’s why –

  • Supports skin, hair and nail growth.
  • Promotes rapid cell growth producing synovial fluids to lubracate joints, then build tissue.
  • Can help tighten loose skin.
  • Can improve digestion since it naturally binds to water and helps food move more easily though the digestive track.
  • “Rumored” to help improve cellulite.
  • Easy digestible protein. 
  • Great source of the amino acids glycine, lysine and proline. 

It’s important that if you use any kind of collagen you get it from a good source. I would recommend using Great Lakes Gelatin -Collagen Hydrolysate

VZM.IMG_20160208_125339Green Machine Collagen Smoothie

Ingredients:

  • 1 cup of full fat unsweetened coconut milk
  • 2 tablespoons collagen hydrolysate
  • 2 large handfuls of organic greens (kale, spinach, chard)
  • 1 large organic celery rib
  • 1/2 organic cucumber – skin removed
  • 1 lemon, juiced
  • 1 inch ginger slice
  • 1 inch turmeric slice
  • 10 drops organic green leaf stevia
  • 1/2 handful mint leaves

Instructions:

Add all of the ingredients together to a blender and mix until smooth. Drink immediately and ENJOY!

Sweet Potato Tater Tots

Do you have a bunch of leftover yams or sweet potatoes after Thanksgiving? If so, try making these delicious Sweet Potato Tatar Tots. They are crazy easy to make, taste SO good and only 4 ingredients! After I made these they were literally gone in 10 minutes. If you end up not eat all the tots, you can store them in an airtight container in the fridge for up to 1 week. 20151124_191347-1

Sweet Potato Tater Tots

Ingredients:

  • 3-4 cooked sweet potatoes
  • 2 eggs whipped
  • 1 tsp each salt & pepper
  • olive oil

Instructions:

  1. Pre-heat oven to 425 degrees.
  2. Line a baking sheet with parchment paper.
  3. Peel and boil potatoes in salted water for 15-20 minutes until cooked, then drain.
  4. Grate the sweet potatoes and place in bowl.
  5. With your hands, careful mix the salt, pepper and eggs.
  6. Form mixture into small cylinder and place on pan.
  7. Drizzle olive oil over top.
  8. Cook tater tots for about 15 minutes each side.
  9. ENJOY! 

Lemon Macaroons

I made these over the weekend as a healthier sweet treat option in the evening. Due to some gut issues I’ve been having, I’ve had to completely cut out gluten, dairy, beans and nuts…for now. So, these macaroons make a great option when you are cutting all of those ingredients.

I also think that they would make a great pre or post exercise snack. If you haven’t had anything to eat for a couple of hours and are about to get a workout in, I would suggest grabbing 2-3 of these and popping them in before your workout. 20151122_151645-1

Lemon Macaroons

INGREDIENTS:

  • 1 1/2 cups shredded unsweetened coconut
  • 1/2 cup coconut flour
  • 1/3 cup tapioca flour
  • 1/4 cup pure maple syrup
  • 3 tablespoons coconut oil
  • lemon juice of 1 large lemon
  • zest of 2 lemons
  • 1 teaspoon pure vanilla extract
  • 1/8 teaspoon sea salt

INSTRUCTIONS:

  1. Preheat oven to 200 degrees F.
  2. Line a cookie sheet with parchment paper.
  3. Add all of the ingredients to a food processor.
  4. Pulse until well blended and the mixture starts to clump.
  5. Using a small cookie scoop, pack the mixture into the scoop and place cookie on cookie sheet.
  6. Bake in oven for 10 minutes. Turn off oven but leave the cookies inside for 15 additional minutes.
  7. Remove from oven and let cool completely.
  8. Store them in an airtight container in the refrigerator or put them in the freezer.
  9. ENJOY!

*These cookies are soft and slightly crumbly. I enjoy them frozen.

Pumpkin Ice Cream

It’s that time if year again when pumpkin are everywhere!  Adding pumpkins to some of your recipes is a great way to incorporate the nutrients you can get from pumpkins into your diet.

Pumpkins are low in calories and packed full of nutrients. They have the antioxidant beta-carotene, which may play a role in cancer prevention, according to the National Cancer Institute. The same free-radical-neutralizing powers of the carotenoids in pumpkin have also been shown to help keep your skin wrinkle free. A cup of cooked pumpkin has more of the refueling nutrient potassium than a banana. Pumpkins have 564 milligrams to a banana’s 422.  A little extra potassium helps restore the body’s balance of electrolytes after a heavy workout and keeps muscles functioning at their best.DSC_0008

Pumpkin Ice Cream

Ingredients:

  • 2 cups of pure pumpkin
  • 1 cup pure full fat coconut milk
  • 2 large frozen bananas
  • 4 tablespoons of pure maple syrup
  • 1 tablespoon pure vanilla
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg

Instructions:

  1. Place all of the ingredients into a blender or food processor.
  2. Blend until everything is completely mixed together.
  3. Pour mixture in an ice cream maker and mix until you get your desired consistency. *If you do not have an ice cream maker you can also add the mixture to a tupperwear bowl, cover, and put in the freezer until the ice cream has hardened.
  4. ENJOY!