Archive for the ‘Power Foods’ Category
An easy, quick, healthy meal that is sure to satisfy the entire family!
Here is what you need:
1 C Quinoa
2 C Chicken Broth
1 lb Frozen Broccoli
1 C Water
1 lb Chicken
1 Avocado (peeled, pitted and sliced)
Lemon Pepper Seasoning
Here is what to do:
Cook the quinoa and broth in the rice cooker. (I let it cook while out and about doing activities).
Grill the chicken. Sprinkle with Lemon Pepper for seasoning.
Boil 1 lb broccoli in 1 C water for 8 minutes (or until tender).
Place the quinoa in a dish and chop in broccoli. Top with grilled chicken and sliced avocado.
Sprinkle with Parmesan Cheese and serve!
These little treats are sure to satisfy adults and children alike who long for a chocolate chip cookie. They’ll never know the key “cookie ingredients are missing!
1 C almond butter
3/4 C all natural sweetener
1 Large egg
1/2 tsp baking soda
1/4 tsp sea salt
Preheat oven to 350° and line baking sheet with parchment paper.
Combine all ingredients except chocolate chips and stir.
Add desired amount of chocolate chips to mixture.
Drop cookie size bites onto baking sheet.
Bake 10-12 minutes.
Not all pies are created equal. Do you ever find yourself craving a good ‘ol fashioned piece of apple pie only to be stopped by the guilt of eating “bad”? Sooner or later, the craving may win so when it does – try this delicious organic, whole wheat, wholesome apple pie!
- Organic Whole Wheat pie shell (can be found at Natural Grocery stores like Sprouts)
- 5 medium organic apples
- 1/2 C non-hydrogenated margerine
- 3/4 C brown sugar
- 2/3 C whole wheat flour
- 1/2 tsp sea salt
- 1.5 tsp cinnamon
- 1/3 C chopped walnuts
- 1/4 C oats
- Preheat oven to 350°.
- Peel, core and slice apples and sprinkle with sea salt.
- Place apples in pie shell on baking sheet.
- Place butter in bowl and let soften.
- In a separate bowl, mix sugar, flour and cinnamon.
- Add above mixture to butter and fork together until crumbly.
- Add walnuts and oats to mixture and combine.
- Pour mixture over apples.
- Tent the pie with aluminum foil and place in the oven.
- Bake 40 minutes.
- Remove tent foil and bake an additional 5 minutes.
Delicious when served warm!
Who doesn’t love Mexican food? I knew I would miss it when I left NM six years ago, but every year away – my cravings for it just get stronger and stronger.
Since adopting a veggie rich lifestyle, I have been determined to find ways to enjoy my beloved Mexican dishes without compromising nutritional value. I hope you enjoy the Lean, Bean and Green Mexican Casserole as much as I do!
- 12 corn tortillas (browned)
- 3 C. broth
- 1 can tomato paste
- ¼ C flour
- 4 TBSP olive oil (I like to use red pepper infused)
- 4 tsp. cumin
- ¼ tsp. garlic powder
- ¼ tsp. onion powder
- ¼ tsp. chili powder
- 1 can black beans (rinsed and drained)
- 1.5 C. corn
- 6 oz. fresh spinach
- 6 green onions (thinly sliced)
- 3 C. shredded cheese (adjust according to how lean you want this to be)
- Salt & pepper to taste
Heat 2 TBSP olive oil over medium heat.
Add tomato paste, flour, 2 tsp. cumin, garlic powder and chili powder. Cook 1 minute, stirring.
Whisk in broth and bring to a boil. Reduce to simmer and cook about 8 minutes (until sauce is slightly thickened). Salt and Pepper to taste. Set sauce aside.
Preheat oven to 375
Spray 9×13 baking dish with cooking spray. Pour a small amount of the prepared sauce to the bottom of the pan.
Sauté spinach in 2 TBSP olive oil over medium heat until slightly wilted.
In large bowl, combine beans, 2 C. cheese, corn, green onions, 2 tsp. cumin and spinach. Add prepared sauce and mix thoroughly.
Layer 6 cooked corn tortillas in the pan and pour ½ of the mixture over the tortillas.
Repeat with another layer of tortillas and cover with the remaining mixture.
Sprinkled 1 C shredded cheese on top
Bake 20 minutes
In Santa Fe, NM where I grew up, posole was always more than just a soup. Posole was the meal families shared during happy times, hard times and times of celebration. To put it simply, posole served as the food of love.
Posole is a simple dish made with hominy which are whole kernels of lime-treated corn. When these kernels are ground, they become the masa (Spanish for dough) of corn tortillas and tamales.
Posole is a healthy, nutrient packed meal that is gluten free, heart healthy and high in fiber and potassium. It’s also a low cholesterol and low calorie food.
Posole is a great meal for the holidays, so if you are looking for a healthy alternative with a Spanish flair – try this recipe out:
1 3/4 lbs cubed pork or chicken
salt, to taste
pepper, to taste
1 (14 1/2 ounce) hominy (canned or frozen)
2 cups chicken broth
1 small onion, chopped
2 garlic cloves, minced
1 (4 ounce) can diced green chili peppers, drained
1 teaspoon chili powder
3/4 teaspoon ground cumin
In a skillet, sauté onion until soft (5 minutes), then add garlic and sauté for another minute.
Sprinkle pork/chicken with salt and pepper.
Combine meat with hominy, chicken broth, sautéed onion and garlic, chili peppers, chili powder, and cumin in crock pot; mix thoroughly.
Cover and cook on low for 4-6 hours.
Serving Size: 1 (377 g)
Servings Per Recipe: 4
Amount Per Serving
Total Fat 14.4 g
Saturated Fat 4.6 g
Cholesterol 127.1 mg
Sodium 706.7 mg
Total Carbohydrate 20.6 g
Dietary Fiber 3.5 g
Sugars 4.5 g
Protein 45.7 g
If you are in the mood for something spicy, try the YogiRunner Taco Salad.
Chop up some romaine lettuce, tomatoes, red and green bell peppers and a few olives.
Add a can of kidney beans, a can of garbanzo beans and some ground turkey sauteed in chile powder.
If you really want a kick, top with some NM green chile and you have yourself a fiesta!
It took me awhile to figure out how to fuel appropriately for runs. I was always taught to never eat before swimming so I figured the same thing should hold true for running, right? Not necessarily!
I can usually manage a shorter run (7 miles or less) first thing in the morning on an empty stomach, but anything more than that, requires some kind of pre-run grub!
A good rule of thumb is to approach a run neither feeling starved nor stuffed. Generally speaking, it is best to try to eat 1 – 2 hours before running to avoid cramps (particularly for those shorter, faster paced runs). BUT, I’ve found a few delicious morsels that fit the bill for providing high carbohydrate, low fat fuel that is digestible enough to be eaten on the way out the door for a long run.
For some time now, my absolute favorite has been the Honey Stinger Waffle.
This pure natural energy treat is well known among the cycling community, but has remained to be somewhat of a hidden secret in our running world. The organic Stinger Waffle
provides 160 calories per individually wrapped waffle and is easier on the digestive system than just about anything I’ve found in the stores. Check out the YogiRunner Amazon Store
to purchase these yummy little treats.
I tend to usually let the experts work their magic and create these delicious, healthy food items for me. And wouldn’t you know it, one of these experts happens to be a very good friend of mine. Kelli Morgan is a registered dietician and brilliant when it comes to creating healthy snacks. She invited me over for a baking lesson last week. Our goal was to create a healthy, clean pre-run snack. Mission was accomplished and the Energy Ball
was born. This delicious raw snack is made with almond butter, flaxseed and coconut, providing healthy omega-3 fatty acids as fuel for the distance, along with oats and honey which provide a quick source of energy to start those runs out on the right foot.
Be sure to check out the full recipe at kellird.com
and don’t forget to snoop around while you are there! Hers is a website you won’t want to forget.
So get snackin’ and get running with these two delicious treats that are sure to give you the energy you need to go the distance.
Chia seed has become a staple for me ever since reading Born to Run by Christopher McDougall. I’ve received quite a few questions about the edible seed that comes from the desert plant Salvia since posting it as an ingredient in my Daily Green Smoothie recipe. Here are my top five benefits of chia:
- The seed can soak up twelve times its weight in water. When consumed, the seed helps you stay hydrated longer, retain electrolytes, and remove toxins as it passes through the digestive tract.
- The seed is versatile, mild tasting and can be used to replace less-healthy fat in just about any recipe.
- Chia aids in healthy, effective weight loss because of its high fiber content and its ability to reduce blood sugar levels after meals.
- It is nutritionally superior to flax and soy. Chia is the richest non-marine whole food source of Omega-3 and dietary fiber currently known to man.
- The seed does not require pesticides to be grown. It is typically pesticide-free, free of heavy metals and not irradiated. Chia is also gluten-free.
Chia seed is the easiest thing in the world to add to your diet. Throw it in your smoothie, on top of your cereal, or mix with a glass of water and chill in the fridge the night before a long run.
I’ve been hooked ever since the first time I tried it. You can easily purchase Chia seed at Vitacost or at the YogiRunner Amazon Store.
Be sure to visit my full website at www.YogiRunner.com and sign up for the mailing list for tips, recipes and great deals!
The Sweet Potato Stir-Fry is my all time favorite recipe and the meal I eat the night before a race, no question about it. But after a 10-mile run in the AZ heat followed by Power Hot Yoga, this exhausted girl realized that my beloved recipe makes for a great post workout meal as well! The Sweet Potato Stir-Fry provides a healthy, balanced meal that the whole family is sure to enjoy!
Sweet Potato Stir-Fry
1 C. water
1/2 C quinoa
1 medium sweet potato
4 tsp. canola oil
12 oz. chicken breast (cut into small pieces)
1 medium onion
1 medium red bell pepper
1 garlic clove (diced)
1 tsp. cumin
1 C. frozen peas
1 jalapeno chile pepper (or NM green chile)
salt & pepper to taste
- Combine water with quinoa and boil. Reduce heat to medium and simmer until water is absorbed (12-15 minutes).
- Boil sweet potato in water (3-4 minutes).
- Heat 2 tsp. oil and cook chicken until starting to brown (transfer to bowl).
- Add 2 tsp. oil to pan and cook onion and jalapeno for 1 minute.
- Add bell pepper, garlic and cumin. Cook 2-3 minutes.
- Stir in peas and chicken. Cook 2 minutes.
- Add quinoa and sweet potato. Cook, stirring frequently.
- Season with salt & pepper.