It’s hard to believe the recommended fruit and vegetable intake for an athlete is 13-20 servings (8-12 for the average person)! How in the world can that be done? Plus it is recommended to EAT FROM THE RAINBOW. I personally fall back on my juice plus to assure that I get these in and then I try to have a serving of vegetables for each meal and 2 additional snacks. Fruits are easier for me but breakfast is also really hard to always get a vegetable included. So here is a recipe that has 2 vegetables plus some protein to start your day off right!
2 scoops Vanilla Juice Plus Complete Protein Powder
9 Egg Whites (I saved the yolks and scrambled those)
3/4 Cup Pumpkin
Pumpkin Pie Seasoning to taste
3/4 cup Oat Flour (gluten free)
2 medium yams/s. potato ( steamed and soft with skin)
1 TBL Vanilla
Cinnamon to Taste
3/4 tsp Baking Powder
Pre-heat oven to 350 degrees. Blend all the ingredients, place in muffin tins, Bake @ 350 for 18 – 22 minutes.
Adapted from : www.muscleandfitness.com
adapted from: damyhealth.com
- 2 Cups Almond Flour
- 2 Eggs
- 2 Egg Whites
- 1/8 Pure Maple Syrup
- 1/2 Tsp Baking Soda
- 1 Tbsp Apple Cider Vinegar
- 1 Tsp Vanilla Extract
- 2 Tbsp Coconut Oil
- 1 small bag of frozen Blueberries (thawed and drained)
- Pre-heat oven to 350 F.
- Place all ingredients excluding blueberries into mixer
- Once completely mixed fold in blueberries.
- Evenly scoop batter into muffin tin, I used about 1/4 cup per muffin
- Bake for 25 minutes. Makes 12 muffins
Turmeric Eggs Nacho’s
adapted from http://draxe.com
What you need:
- 8 eggs
- 1/3 cup nutritional yeast
- 6 tbsp. miso
- 1 chopped red onion
- 8 chopped green onions
- 2 peppers, yellow and red
- 6 cloves of minced garlic
- 2 tbsp Thyme
- 2 tbsp Oregano
- 2 tbsp Basil
- 4 tbsp Turmeric
- Sauté onions, green onions and garlic in pan with miso over medium low heat for 10 minutes.
- Add in eggs, nutritional yeast and herbs.
- Cook for 10 minutes, stirring continuously and add in turmeric.
We placed them over chips and ate as nacho’s!
Adapted from: Produce on Parade
Makes 6 patties
1 Tbsp. ground flax seed
2 Tbsp. water
1 cup prepared quinoa
1 cup old-fashioned oats, dry (gluten free)
1.5 cups of chickpeas prepared
1/2 medium yellow onion, diced
1/2 cup fancy snow peas, chopped
1/2 cup fresh cilantro, chopped
6 garlic cloves, chopped
1 Tbsp. green curry paste ( I used my leftover green curry from our Thailand cook book)
1 Tbsp. tamari sauce
1 Tbsp. honey
1 Tbsp. ginger
1 tsp. ground cumin
1/2 tsp. himalayan salt
1/4 tsp. ground black pepper
1/4 tsp. red pepper flakes
In a small bowl, whisk together the ground flax and water. Set aside to rest for at least 10 minutes.
In a food processor, pulse the oats until they are coarsely ground. Add the remaining patty ingredients, including the flax egg. Process well, until smooth and thick. Add Quinoa.
Preheat oven to 350 F and coat a baking sheet with a non-stick cooking spray.
Heat a large frying pan over medium heat with a splash of olive oil. Using a 1/3 measuring cup, form the burger mixture into patties and fry for 1-2 minutes on each side, until browned. Repeat until all the mixture is gone. This should make about six patties.
Once they are browned on both sides, place in oven and bake at 350 F for about 10 minutes, until golden and crispy.