Dinner idea for all those home cooks:
- Steamed Cod served with a spinach, roasted red pepper, onion, thyme sauce, with a side of microwaved baked 1/2 sweet potato, and side salad.
✔Everything is ready in 20 minutes for those busy late nights! Lean protein, vegetable packed, low GI carbohydrate balanced simple meal!
Here is a tip for edible 🍴❤healthcare: Cod 🐟 is an excellent source of B12 & B6, which help keep homocysteine levels low. Homocysteine is a dangerous molecule that directly damages blood vessel walls, high levels are associated with cardiovascular disease & stroke.
Whole Wheat Double chocolate protein muffins 🌾🍫
-NO SUGAR !!!
-NO BUTTER !!!
-NO HYDROGENATED OILS !!!
In 30 minutes⏰ from prep to clean you have a simply GOOD FOR YOU HEALTHY protein filled low calorie moist chocolatey treat!
-Swaps for baking:
✅ Ripe banana 🍌 for moisture & natural sweetness
✅ Whole wheat flour vs. white flour, wheat flour provides all the benefits of the wheat grain & keeps you feeling fuller longer
✅ Unsweetened applesauce 🍎 will take the place of the butters & oils
✅ Cocoa powder is less caloric with all good cocoa benefits vs solid chocolate
✅ Carob chips vs chocolate chips are low in sugar, cutting the sugar in 1/2
Whole wheat double chocolate muffin recipe:
-1 ripe banana
-1/4 cup unsweetened apple sauce
- 2 TBLS milk or non dairy milk
- 3 TBLS egg whites
-1/2 tsp vanilla extract
- 1 scoop whey chocolate protein (I used Tera’s organic chocolate whey)
-2 TBLS unsweetened cocoa powder
-1/2 whole wheat flour
-1/2 tsp baking soda
-1/2 tsp baking powder
-a pinch of salt
Preheat oven to 350 degrees. Line a muffin tin with muffin liners.
Mash banana, and add all wet ingredients in a bowl.
Add dry ingredients to the bowl, fold ingredients together. Add carob chips (1/4-1/2 cup). Fill muffin molds 2/3rds full and bake for 14-16 minutes.
Granola of the week: Cherry 🍒 Ginger Rolled Oat (Gluten-free) granola 🍶
✓Cherries are the only natural source of melatonin, which helps you sleep 💤. Melatonin assists your body in keeping a normal circadian rhythm. Dried or fresh cherries help athletes recover from muscle soreness. Work hard at the gym💦, push your muscles, challenge yourself & recover with this recipe!
1 Cup Rolled Oats
2 TBLS flax seeds
1/3 Cup raw Pecans (chopped)
1/2 tsp ginger powder
1 handful of raw almonds
A pinch of salt
1/4 tsp ground cinnamon
1 TBLS honey
1/3 Cup rehydrated tart dried cherries
1/4 Cup unsweetened applesauce
Preheat oven 325 degrees. Mix all ingredients in a bowl. Every layer granola on a parchment lined baking sheet. Bake for 20-30 minutes (until golden).
Recipe keeps for 1 week!
Cantaloupe Vanilla Protein Smoothie topped with Hemp Seeds
➜ Hemp Seeds are not just for vegans! They are a wonderful source of non-animal 🐔 / plant based complete protein (contains all essential amino acids). For regular exercises / athletes hemp seeds provide more protein to your diet ✅
➜ Contain a fatty acid balance 3:1 ratio of omega 6 to omega 3. Hemp seeds are the ONLY edible food source to contain Gamma Linolenic Acid = GLA , a beneficial type of omega 6 (works as an anti-inflammatory hormone, which is really unique since Omega 6 is pro-inflammation … Hence the only statement!)
➜ Rich in zinc, calcium, phosphorus, magnesium, & iron. These minerals are even more essential for athletes who need to boost their vitamin & mineral intake to fight fatigue, maintain strong bones, & keep the immune system healthy.
Banana Oat Bran Vanilla Protein Muffins
⊛ The more one increase their exercise the more stress is put on the body⊛ Athletes are more prone to upper respiratory infections & the more you increase your workouts the more likely you are to fatigue⊛
➲ Here is the solution = Beta Glucan
➲ Beta Glucan is a type if fiber found in oats
➲ Not only does this type of fiber help in lowering cholesterol, but works in the immune response system to help in fighting bacterial infection
⍄ These deliciously simple, no sugar, vegan, gluten free, & whey protein filled muffins will keep serious exercises & athletes immune system in good health & reduce fatigue
Recipe to follow on Instagram @alexandrina_elena