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.

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!

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!

Cucumber Sliders

DSC_0008These are good for those who love prepping their lunches or make a great option when you need some quick and easy. You can basically add whatever want to your sliders. I added shredded chicken, tomatoes, avocado and hummus. All of these ingredients created a good balance of fat, protein, carbs and your much needed greens.

Cucumber Sliders

Ingredients:

  • 1 Large Firm Cucumber – cut into 1/4 inch slices
  • Any fillers you want to add DSC_0006

Zucchini Crust Pizza

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Zucchini Crust Pizza

If you have a garden, now is the time of year that you might have an overwhelming amount of zucchini. This is actually a great thing because there are many ways to cook with zucchini. This recipe is extremely simple, but very good! This is another healthier version of pizza, skip the bread and try zucchini!

Ingredients:

  • 1 medium zucchini – sliced into 1/4 inch slices.
  • 1 tablespoon olive oil
  • 1/2 cup marinara sauce
  • Topping of your choice

Instructions:

  1. Pre-heat oven to 425 degrees.
  2. Place zucchini slices on a parchment lined cookie sheet.
  3. Using a brush spread the olive oil over each sides of the zucchini.
  4. Cook for 10-12 minutes, turning the zucchini over halfway.
  5. Take the zucchini out of the oven and layer the top of the slices with marinara sauce.
  6. Add another layer with any toppings you would like.
  7. Place zucchini back in the over and cook 5-7 minutes.
  8. Serve and eat right away.
  9. ENJOY!DSC_0005

Sunflower Ahi Tuna Burger

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Oh my, can I just say “YUMMMMM!” This recipe is a must do for any of you fish lovers. We ate this burger over sweet potato baked fries and topped it with a healthy serving of guacamole. I also made a handful of extra burgers so I could freeze them for lunches.

I love fish not only for its wonderful taste, but most importantly the nutrients it contains. Fish is high in quality protein, filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.

  • Best sources of omega 3 fatty acids: salmon, albacore tuna, mackerel, lake trout, Alaskan halibut, sardines, herring.
  • Highest in protein per serving: tuna, salmon, snapper, swordfish. Most fish are similar in protein content. Best source of protein in grams per calorie of fish are: lobster, shrimp, tuna, cod.
  • Highest vitamin B-12 content: clams, mackerel, herring, blue fin tuna, rainbow trout, and salmon.
  • Highest in iron: clams, shrimp, mackerel, swordfish.
  • Lowest in iron: orange roughy, snapper, sea bass.
  • Highest in zinc: crab, lobster, swordfish, and clams.
  • Highest in calcium: canned salmon with bones.
  • Highest in total fat, saturated fats, and calories: mackerel.
  • Lowest in total fat and saturated fat: lobster, orange roughy.
  • Highest in cholesterol: shrimp, mackerel, lobster.
  • Lowest in cholesterol: yellowfin tuna, albacore, tuna, snapper, halibut, grouper.
  • Most risky fish for pollutants: wild catfish, shrimp, lake trout (warm-water fish and those in lakes from agrochemical run-off).
  • Least risky fish for pollutants: deep-water ocean fish, salmon and tuna.

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Sunflower Ahi Tuna Burger

Ingredients:

  • 2 pounds Ahi Tuna
  • 4 tablespoons Tamari sauce
  • 2 green onions – sliced
  • 2 Tablespoons Olive or Avocado oil
  • 6 garlic – minced
  • 1/4 – 1/3 cup sunflower seeds
  • 1 tablespoon rice wine vinegar
  • Salt and Pepper – to taste

Instructions:

  1. Chop the tuna into 2 inch pieces.
  2. In a food processor add a few handfuls of tuna at a time and pulse until meat is chopped up.
  3. Transfer the meat into a large bowl.
  4. In a separate small bowl add the rest of the ingredients and whisk until completely blended.
  5. Add the liquid ingredients to the tuna.
  6. With your hands mix everything together.
  7. Using your hands form the burger patties.
  8. Grill or sauté 4-5 minutes each side.
  9. ENJOY!!!DSC_0001