02-03-2015

Thai Roasted Brussels Sprouts

Has anyone else had brussels sprouts on their mind this winter?

 

These little guys have made their way into my cooking routine pretty often in the past few months. They are really easy to prepare if you like the simple, roasted vegetable for a quick dinner. However, if you want to get creative, they can really take on many different types of cuisine!

Enjoy my latest creation… Thai Roasted Brussels Sprouts!


Ingredients

1 pound brussels sprouts, trimmed and cut in half

2 tablespoons olive oil

1/4 cup Thai Kitchen sweet red chili sauce

1/4 cup soy sauce

Sriracha sauce, to taste {if you like spicy!}

1 tablespoon fresh cilantro, chopped

1 scallion, chopped

Directions

  1. Preheat oven to 425 degrees.
  2. Toss brussels sprouts with olive oil and place in hot cast iron pan, cut side down. Cook on medium high heat until browned on the bottoms, ~ 5 minutes. Transfer to oven and cook 10 minutes or until just tender.
  3. To get deep brown color, broil for 2 more minutes.
  4. While the sprouts are cooking, mix together the sweet chili sauce, soy sauce & sriracha in a small bowl.
  5. After the sprouts are done broiling, toss them in the sauce.
  6. Sprinkle fresh herbs on top of roasted brussels sprouts and toss. Serve!

Nutrition Facts (per 1 cup): 110 calories, 3.2g fat, 15g carbohydrate, 3g fiber, 5g protein

Thai Brussels Sprouts Edited-1

This is a quick and easy side dish that gives you fiber & protein!

What’s your favorite way to prepare your sprouts? I’d love some new recipes!

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09-01-2014

Berry Macaroon Energy Bites

Monday is here and the deal stands…

A brand new recipe!

When thinking about how to incorporate nuts or trail mix into a client’s diet in a creative way, there tends to be a roadblock for me. Not everyone will eat plain nuts, or even trail mix… so how else can I get the omega-3, nutrient dense and salty snack into an athlete’s body?

Meet energy bites. There are SO many varieties. They are delicious no matter which one you choose. They are the perfect snack based on nutritional qualities.

I took one of my very favorite energy bite recipes and tweaked it to give room for using the Sahale Snacks Berry Macaroon Almond mix because it is addictive and it will most definitely be a brand new way for many people to get in their omegas {woohoo!}.

This recipe is gluten-free (check your oats) & dairy-free.

Berry Macaroon Energy Bites 

Ingredients

1/2 cup almond butter
1/4 cup honey
1 tsp. vanilla extract
3 tbsp cocoa (optional)
1 cup old fashioned oats
1 cup Sahale Berry Macaroon Almond mix, chopped

Directions

In a large bowl, mix almond butter, honey, vanilla extract and cocoa {if using} well. Add in oats and mix well.

Form ~20 energy bites in small balls {think ping-pong ball size}.

Sahale Blueberry-2

Roll balls in chopped berry macaroon almond mix.

Sahale Blueberry-5

Refrigerate in airtight container for up to 7 days.

Nutrition (1 energy bite): 77 calories, 4.5g fat, 8.5g carbohydrate, 1.5g fiber, 2.5g protein

2-3 bites is the perfect morning or afternoon snack for those watching their weight… bump it up if you’re looking to gain.

Sahale Blueberry-the fueled athlete

 

Have a favorite energy bite recipe already? Please share!

Don’t forget… Sahale Snacks is on tour and currently in the Cali area! Visit their Facebook page or follow on Twitter for more details.

 

Berry Macaroon Energy Bites
 
Prep time
Total time
 
Author:
Recipe type: Snack
Serves: 10
Ingredients
  • ½ cup almond butter
  • ¼ cup honey
  • 1 tsp. vanilla extract
  • 3 tbsp cocoa (optional)
  • 1 cup old fashioned oats
  • 1 cup Sahale Berry Macaroon mix, chopped
Instructions
  1. In a large bowl, mix almond butter, honey, vanilla extract and cocoa {if using} well. Add in oats and mix well.
  2. Form ~20 energy bites in small balls {think ping-pong ball size}.
  3. Roll balls in chopped blueberry macaroon mix.
  4. Refrigerate in airtight container for up to 7 days.
  5. -3 bites is the perfect morning or afternoon snack for those watching their weight... bump it up if you're looking to gain.
Nutrition Information
Serving size: 1 bite Calories: 77.8 Fat: 4.5 Carbohydrates: 8.5 Fiber: 1.5 Protein: 2.5

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03-18-2014

Starbucks Protein Box… Revamped

Many of you have probably tried the Starbuck’s protein box. It’s a quick option, great snack & perfect size. However, when you look closely – it’s really not providing the recommended amount of protein for a good meal or heavy snack. Research recommends 20g of quality protein consumed throughout the day for best absorption & recovery from workouts.

 

So…I created the Post-Workout Protein box!

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02-10-2014

Cheese, Please!

When thinking about a healthy lifestyle, one of the main reasons people “fall off the wagon” is due to strict limitation… especially cutting out their favorite foods. The best thing you can do is learn how to include the foods you really like in the least processed way AND in the correct portion size.

 

Cheese… I used to refer to this food as “the devil”. Cheese is full of fat, processed ingredients & can’t possibly add nutrition to your diet, right? Actually… wrong.

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12-09-2013

Krave Jerky Giveaway

Let’s continue with the giveaway spirit!

For many of my athletes, jerky is one of the easiest foods they can carry that is also high in protein. This comes in handy after 2-3 hours of endurance exercise. One of my favorite brands is Krave due to their variety of flavors (no boredom here!), the jerky is free of artificial ingredients and one serving is 8-12g protein. For ultra-endurance athletes the goal is 7-10g protein per hour. Perfect!

For any active individual, having protein in your snack will keep you full & those of you trying to lean up – it will keep you from losing lean muscle mass while you lose weight.

KraveJerky

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12-09-2013

Larabar Winner!

Happy Monday!

… And the winner for the Larabar giveaway is lucky number 8 – Jen! Congrats! Thanks for all the comments and entries.

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12-03-2013

Snack Smarter + Giveaway!

We’ve all been there before… you have to stay late at work. You’re stuck in traffic on the way to the gym. You’re so hungry you just want to go home and eat dinner.

Don’t get stuck in the hunger trap! Here are some easy tips for snacking and exactly what to keep on hand…

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