Cinnamon Roasted Almonds

Nothing says holidays like Cinnamon. Except maybe peppermint. Or hot cocoa. Or egg nog. Well, at any rate, cinnamon definitely is welcome around the holidays. Today's recipe for roasted cinnamon almonds is really tasty, supplies healthy vitamins and fats from the almonds. Cinnamon regulates your blood sugar, is high in nutrients and is widely thought a cancer preventative. 

So whip up this recipe tout-suite and chomp away. It is the perfect thing to bring to gatherings or parties and is also awesome just sitting out on the table, waiting to snatched up and enjoyed. Having healthier snacks around the house this time of year is essential to sticking to your goals and prevents over-indulging. 

So, make these. 

Roasted Cinnamon Almonds

Gather:

1tbsp ground cinnamon 

2 tsp baking stevia/sugar in the raw

1/4 tsp salt

2 cups Raw Almonds

Light Cooking Spray

Method:

1. Preheat the oven to 350°F.
2. In a large bowl, stir together the cinnamon, sugar, and salt.
3. Place the almonds in a single layer on a rimmed baking tray, and bake at 350°F for 5 minutes. Remove the tray from the oven, shake it back and forth to move around the almonds, and continue to bake for another 5-7 minutes, or until the almonds are lightly fragrant and toasty.
4. Immediately mist the nuts with the nonstick cooking spray. Shake the tray a few times, and spray again. Pour the nuts into the bowl with the cinnamon mixture, and toss until completely coated. Let the nuts cool completely to room temperature before transferring to an airtight container.

Enjoy! 

Post Thanksgiving Round Up!

You've made it through Thanksgiving. Hurray! Now, get your workout clothes back on and head back to the gym. 

If you've got any leftovers, we want to help you out. From last year, we have a recipe for 10 Minute Turkey Salad. It's protein packed and guilt free (and is completely delicious.) 

Snag the recipe here: Turkey Salad// Norton Fitness

Have an extra cup of pureed pumpkin? Or an extra can? We got you there too. Click on over to KitchenStewardship to take a peek at the ideas of where to sneak in some healthy pumpkin goodness to some of your favorite recipes. 

It's never too late to take control of your holiday workout. Call 832-779-1902 or visit us at NortonFitness.com for Training Specials and class info. Let's make this the healthiest holiday yet!

Spicy + Sweet Lime Chicken

A little spicy, a little sweet. This week's chicken recipe is a bit of both. Prep and bake this recipe in no time flat, and it's perfect for nights when you don't have time or the inclination to cook up something fancy or difficult. 

Chicken is a great protein source, but traditional preparations can get dull and boring. Barbecue sauce is delicious, and lemon pepper is great, but sometimes we crave something a little bit different. The cayenne pepper in this recipe, specifically the herb capsicum that makes up cayenne, is an incredible health supplement. Capsicum is great for intestinal upsets, anti cold and flu agent, anti-allergen, digestive aid, detox support, and supports weight loss and heart health. That's a pretty powerful plant! 

In addition to the protein from the chicken and all of the healthy properties of the capsicum within the cayenne pepper, the lime juice in the recipe is full of vitamin C and healthy antioxidants. 

Spicy + Sweet Lime Chicken

Gather:

2 Boneless, skinless chicken breasts 

1/2 teaspoon Cayenne Powder

1/2 teaspoon Garlic Powder

1/2 teaspoon Dried Parsley 

1 teaspoon Brown Sugar

1 lime

Method:

1. Preheat oven to 350. Line a baking sheet with foil and lay your chicken breasts out flat. 
2. Mix together the cayenne powder, garlic powder, dried parsley and brown sugar in a bowl, then sprinkle seasoning on top side of the chicken. 
3. Bake in the oven for 25 minutes
4. Remove from oven flip to dust the other side in seasoning 
5. Return back to the oven for an additional 10 minutes, or until chicken is cooked through.
6. Allow chicken to rest for 5 minutes, then squeeze on the juice from a lime and serve over rice. 

Meet right back here on the blog next week for another healthy recipe to keep your fitness goals in check!

Vanilla Chai Chia Pudding

You guys, let's talk pudding. Chia pudding to be exact. Chia pudding has been buzzing around the internet lately and there's no wonder why. Chia contains massive amounts of nutrition with very little calories. With 11 grams of fiber, 4 grams of protein, 30% of your daily value of Manganese and Magnesium, all in only 1 tiny ounce of seeds. Chia seeds are also full of antioxidants, and scientists believe that consumption of chia seeds helps you lose weight. They are also high in Omega-3 Fatty acids, and lower the risk of heart disease. 

In addition, Chia seed pudding can soothe a sweet tooth, and is so simple to prepare. When added to liquid, the seeds take on a gel-like quality, perfect for pudding! Adding different flavors to suit your taste is as easy as adding a little chocolate or a little greek yogurt. Play with the flavors and find those that satisfy you the best.

Today's recipe features a few autumn flavors (hoping for cooler weather!) and is great as a breakfast, dessert or healthy snack. 

Vanilla Chai Chia Seed Pudding

Gather:

1.5 cups of almond or coconut milk

1/4 cup chia seeds

2.5 tablespoons maple syrup

2 tsp vanilla extract

1 tsp ground cinnamon

.5 tsp ginger

.5 tsp cardamom

.5 tsp clove

1/8th tsp black pepper

Method:

Add all ingredients to small container or small mason jar , and whisk together until fully combined.

Refrigerate for at least 4 hours, or preferably overnight

When ready to eat, divide into two bowls and eat. 

Adjust the seasonings according to taste and enjoy! Check back next week for another healthy recipe!

Mojito Fruit Salad

Fruit salads are a fixture on any respectable brunch spread. An easy way to scoop up your daily servings of fruits, in the first meal of the day. Fruits are better when eaten raw + whole, instead of juiced. When eaten as raw fruit, you are not only ingesting the sweet + tart flavors of the fruit, along with the vitamins therein, you are also benefitting from the fiber.

Today's recipe is just a simple spin on your regular, run-of-the-mill fruit salad, just jazzed up with the flavors of a mojito- (but no alcohol in this one, so perfect for all ages). This summer has been brutal so far, and a cold salad packed with anti-oxidants, vitamin C and fiber is the perfect way to keep cool and healthy with minimal effort and a lot of flavor.

The lime juice in the recipe should keep your apples from browning, so this recipe can be made-ahead of time, or in large portions and enjoyed throughout the week. Feel free to experiment with fruit to suit your tastes, as well.

Mojito Fruit Salad
Gather:
2 Granny Smith Apples
5 Kiwis, skins removed
1/2 honeydew melon (cantaloupe can be used also--it's just not in the same color scheme!)
1/2 lb green grapes, halved
2 limes, juiced.
3 tbsp chopped fresh mint
1 tbsp, honey

Method:
1. Cut apples, melon, and kiwi into bite-sized pieces.
2. Combine cut fruit with halved grapes
3. Pour lime juice, honey and mint over fruit, stir gently until mixture covers fruit
4. Allow to chill for one hour before serving.

That's it! Cooling, delicious, and healthy. See you back here next week for another healthy summer recipe!

Chilled Cucumber Soup

Ok, I know we've been saying it for weeks, but this weather is ridiculous. It is so darn hot here in Houston, that it is hard to move much less drag ourselves in for a workout. And after that workout...cook? I don't think so. The idea of being near a hot grill or heaven forbid, TURN ON THE OVEN makes me feel like jumping into a cold shower. But, we all have to eat...so what to do?

How about another cold soup recipe. Gazpachos and other cold soups,as we've written about before, {Watermelon Gazpacho} are the perfect way to get in your vegetable servings without turning on a burner or igniting the grill. Cold soups are pretty much universally simple to make, and use fresh, raw ingredients. Best of all, they are COLD, which your overheated body will be welcome news to your overheated body. 

This week's recipe uses cucumbers, which contain water and fiber-both essential for healthy digestion. The water content is also a sneaky way to stay hydrated in this heat. Cucumbers are also full of B-vitamins, which are known to help manage feelings of stress and anxiety.

Chilled Cucumber Soup

Gather:

4 small/medium Persian cucumbers—3 coarsely chopped, 1 peeled and diced
1/2 cup ice cubes
1/4 cup cold water
1/4 cup grapeseed oil (or olive oil)
1 teaspoon fresh lemon juice
1 small jalapeño, seeded and minced
2 tablespoons shredded mint leaves
Salt, to taste
1/4 cup plain Greek yogurt (full fat or reduced)
Extra-virgin olive oil, for drizzling

Method:

 -In a blender, mix chopped cucumbers, ice, water, grapeseed oil, lemon juice and half each of the jalapeño and min. Puree. Season with salt and refrigerate until cold.
-Pour the cucumber soup into bowls and garnish with the diced cucumber, yogurt and the remaining jalapeño and mint. Drizzle the soup with olive oil and serve.

That's it!  Enjoy the cooler taste of healthy summer soup. Head back to the blog next week for another healthy summer recipe to keep you healthy even when it's hot!

Summer Salad

Nothing screams summer like fresh vegetables and bright colors. This salad is chock full of both. 

With the weather staying hot, hot, hot, finding foods to keep you cool and satisfied is as easy as visiting the local farmer's market or checking out the newest veggies in the produce aisle. This salad is simple, absolutely mouth-watering, and contains so many different flavors that you won't get bored. And what's more, the seasonal vegetables used in this salad are stacked with vitamins and minerals. 

Zucchini: Low calorie, tons of vitamin A, folate and anti-oxidants

Red Bell Pepper: Off the charts vitamin C, vitamin B,  with anti-cancer benefits

Grilled Corn: Vitamin B3, fiber, Manganese

Feta Cheese: Calcium, B12 + Iron. 

This salad is quick to throw together, but looks like art. It is great on its own, especially satisfying due to the cheese, corn and olives, but adding a little grilled chicken will create a hearty, healthy meal that can be packed ahead for lunch, or prepared for dinner on a way-too-hot summer night.

Summer Salad

Gather:

2 cups spring mix lettuce

1 red bell pepper, sliced into strips

1 ear of corn, cooked, (grilled if preferred)

2 small zucchini, peeled into ribbons

5-6 black olives

1 tomato, diced

1/4 cup low-fat crumbled feta cheese

For Lemon Vinaigrette Dressing:

2 tbsp olive oil

2 tbsp lemon juice

1/2 tsp of dijon mustard

Salt and pepper to taste

Method:

Combine ingredients for vinaigrette, and set aside.

In a bowl, mix together all vegetables, and top with feta cheese.

When ready to eat, gently toss vinaigrette with vegetables.

Enjoy! A cool and delicious dinner option, perfect for summer. Catch us back here next week for another healthy recipe.

Creamy Avocado Dip

Something cool, creamy, protein-packed and perfect for dipping veggies or spreading on fajitas? We got you.

This week's recipe for Creamy Avocado Dip combines Greek Yogurt, Avocado, Garlic and Cilantro. Just the right amount of flavor to make raw vegetables pop or to add a hint of flavor to complement the smokiness of grilled chicken or fish. The Greek Yogurt has a high protein and calcium content, and the avocado brings the good fats and fiber. Garlic is an incredible cancer fighting properties, but also is used to fight all kinds of illness including the common cold. There is also research to suggest that Garlic consumption may aid in athletic performance by reduce fatigue and enhancing labor capacity. (You guys...it was used in ancient Greece as a performance enhancer in the original Olympics!)

Whether your a Spartan warrior or a modern Gym Rat, this week's recipe is unbelievably simple, extremely tasty and packs a nutritional wallop to keep your diet in check and your cravings on lock. 

Creamy Avocado Yogurt Dip/Topping

Gather:

 1/2 cup plain fat-free Greek yogurt

2 ripe avocados, peeled and seeded
1 clove garlic, minced
3 tablespoons chopped fresh cilantro
1 tablespoon finely chopped seeded jalapeño pepper
2 tablespoons fresh lime juice
1/4 teaspoon ground cumin
Salt + pepper, to taste

Cut up veggies-for serving (or grilled chicken or fish!)

Method:

1. Place the yogurt, avocados, garlic, cilantro, jalapeño, lime juice, and cumin in a blender or food processor. Mix until smooth. Season with salt and pepper, to taste. 

2. Scrape dip into a serving bowl and serve with pita chips, tortilla chips, or cut up veggies.

Enjoy and Stay Cool in this hot, hot heat!

Check back here next week for another healthy recipe.

Grilled Strawberry Skewers

Think that these juicy red pops of sweetness can't be grilled? Think again. Stick some strawberries on a skewer (always a griller's friend) and heat these rubies into warm jewels. The smoky flavor from the grill complements the sweetness of the strawberries perfectly, making it a great side dish or dessert--or both. 

If you're aren't in the know about this summertime fruit, time to get schooled. Not only do they scream with the warmth of the season, but they are also a bonafide superfood. Bursting with antioxidants and Vitamin C--a known immunity booster. Strawberries boost eye health, help fight cancer, and their known collagen producing benefits help fight those sun's rays at the battle of your skin. That's right, strawberries can help your skin look younger and prevents the formation of some wrinkles. They also fight bad cholesterol, reduce inflammation and regulate blood pressure. 

Need further convincing? Well, putting anything on a skewer immediately makes it more delicious, because, science.

Grilled Strawberry Skewers

Gather

Skewers

One package fresh strawberries

Method

Skewer strawberries, approximately 4-5 per stick.

Place on medium/high grill, turning every few minutes.

Total grill time: Approx. 7 mins

Allow to cool for a few minutes, and then chomp. Try grilled strawberries with yogurt as a dip. 

Eating seasonal desserts is delicious, easy, and much healthier than grabbing an ice cream or a fruit flavored popsicle from the grocer's freezer. Skewer some strawberries and throw them on the grill this weekend!

Grilled Bananas

So, the past few weeks we have offered up some delicious + healthy ideas for the grill. Including: Grilled Portobello mushrooms, Lemony Grilled Chicken, and Grilled Cauliflower Steaks. This week, it's still hot, (actually even hotter) so we have another grilling recipe for you-- but this time, it's dessert. 

Grilling fruit is the perfect way to release the natural sugars within the fruit, giving a full, smoky-sweet flavor that is the perfect accompaniment to a cookout or barbecue. The best part? Grilling up fruit is not only absolutely delicious, it's also much healthier than your regular summertime desserts like ice-cream or popsicles. The preparation is easy and goes from peel to grill to mouth in less than 10 minutes. 

Bananas are an excellent source of potassium, a nutrient your body needs to maintain electrolyte levels in high heat and is full of fiber, so if the grilled chicken or steaks didn't fill you up, the grilled banana will do the job! 

Grilled Bananas

Gather

4 bananas

1/2 tbsp of natural sugar crystals

Method:

1. Cut bananas in half lengthwise, leaving skins on. 
2. Sprinkle the cut sides with sugar
3. Grill bananas for about 3 minutes each side--be careful, you don't want them to get mushy.
4. Pop them out into a bowl, and add a scoop of Norton Fitness Strawberry Frozen Yogurt if desired. 

That's it, you're done. Enjoy the sweetness of the season without ruining your diet or hard work in the gym. See you back here next week for some more delicious grilled fruit recipes. 

Grilled Stuffed Portobellos

Back again with a grill recipe! This week, another side dish to add to last week's chicken, or an easy appetizer for your next home grilling soiree. Portobellos are a meaty, tender choice and can also mimic beef in a burger for an vegetarians in your friend circle. Don't be nervous to play with different types of fillings; cheeses, vegetables, spices. 

These grilled portobellos are healthy and tasty, and grilling gives them a smoky char flavor that really complements the tomatoes within. Plus, both tomatoes AND mushrooms are packed with vitamin C. Portobellos offer a boost of copper and selenium, and both vitamins B and D. Basically, grill side-strong side. 

Grilled + Stuffed Portobellos

Gather

2/3 cup chopped plum tomato 

1/4 cup (1 ounce) shredded part-skim mozzarella cheese 

1 teaspoon olive oil, divided 

1/2 teaspoon finely chopped fresh or 1/8 teaspoon dried rosemary 

1/8 teaspoon coarsely ground black pepper 

4 (5-inch) portobello mushroom caps 

2 tablespoons fresh lemon juice 

2 teaspoons low-sodium soy sauce 

Cooking spray 

Method:

1. Heat grill to medium/high heat
2. Mix tomato, cheese, 1/2 teaspoon oil, rosemary, pepper  in a small bowl.
3. Remove brown gills from the undersides of mushroom caps using a spoon, and toss. Remove stem and discard the as well. 
4. Combine 1/2 teaspoon oil, juice, and soy sauce in a small bowl-- brush over both sides of mushroom caps. 
5. Place the mushroom caps, stem sides down, on grill rack coated with cooking spray, and grill for about 5 minutes on each side
6. Spoon 1/4 cup tomato mixture into each mushroom cap. Cover and grill 3 minutes or until cheese is melted.

And that's all she wrote. Another perfect summer side dish, courtesy of your grill.

Check back here next week for a breakfast recipe to make your mornings a little easier.

Lemony Grilled Chicken

Back again with another delicious grilling recipe! This week we are featuring a lemony twist on plain grilled chicken, just the right amount of tangy citrus to keep the flavors seasonal. The marinade can be used on chicken thighs, breasts, tuna steaks or mahi-mahi. The healthy, lean protein choices are endless. Add rosemary to punch up the verbal bouquet, or combine the lean meat with your asparagus or cauliflower steaks for a tasty side dish.

The flavors of the season are perfect for grilling, and grilling is one of the healthiest ways to prepare your proteins and vegetables. Take advantage of the warmer weather and stay on track with your diet! Don't be lured in by the mountains of mayonnaise filled potato salad, burgers + kielbasas that are stuffed full of fat, (and not the good kind). 

Fire up the grill and prepare this recipe for this weekend's festivities.

Lemony Grilled Chicken

Gather:

1 tablespoon grated lemon rind 

2 tablespoons fresh lemon juice 

1 teaspoon olive oil 

2 garlic cloves, minced 

8 skinless, boneless chicken thighs (about 1.5 pounds) 

1/2 teaspoon salt 

1/4 teaspoon freshly ground black pepper 

Cooking spray

Method:

1. Prepare grill, heating to medium/high

2. Combine first 4 ingredients in a large zip-top plastic bag. Add chicken to bag and seal. Marinate in refrigerator for about 15 minutes, turning the bag occasionally.

3. Remove the chicken from bag; discard marinade. Sprinkle chicken evenly with 1/2 teaspoon salt and 1/4 teaspoon pepper. Place chicken on grill rack coated with cooking spray

4. Grill 5 minutes on each side or until done.

That's it! Easy and delicious. Join us back here for another healthy summer grilling recipe. 

Happy 4th! 

Grilled Cauliflower Steaks

If you're looking for a perfect summer side-dish for your next cookout, or even just something different to throw on the grill (hotdogs are sooo last year) then look no further than this week's delicious healthy recipe. 

Cauliflower is a "meatier", hearty kind of vegetable that can be seasoned and grilled much like you would your favorite cut of meat, and also is great served alongside a lean steak or chicken breast. A cruciferous vegetable, cauliflower holds flavor exceptionally well and is full of vitamins and minerals. Cauliflower has been said to prevent cancer, boost heart health, boost brain health, is a natural detoxifier for your body, is anti-inflammatory, has digestive benefits, and has tons of phytonutrients and antioxidants. Basically, a nutritional powerhouse on a plate that holds flavor and is simple to prepare. 

Grilled Cauliflower Steaks

Gather:

2 heads of Cauliflower

1/2 cup extra virgin olive oil

1 lemon, juiced

salt + pepper to taste

1/2 cup grated parmesan cheese

Method:

1. Mix olive oil, salt + pepper and lemon juice together
2. Rinse off cauliflower and remove leaves, cut stalk so that head can sit flat on counter.
3. With a sharp knife, cut cauliflower straight down the middle, and then slice into 1 inch "steaks". If some break or are not usable as "steaks" just set florets aside.
4. Using a brush, coat both sides of each "steak" with the oil mixture
5. Pour remaining oil over the florets that were set aside
6. Grill steaks and florets on medium heat for 5-7 minutes/side. Do not allow to burn.
7. During last two minutes of grilling, sprinkle with parmesan cheese.
8. Serve immediately.

These steaks are also a perfect option for vegetarians or a "meat-free" kind of night. As a tip, grate your own parmesan off of a block, the flavor will be fresher.

Enjoy, and join us back here next week for another recipe--perfect for the 4th of July!

Healthy Pineapple Whip

If you've been reading our posts these past few weeks, you'll have noticed that we have been striving to find the best of the best healthy summer treats to offer you some choices when that sweet craving hits. (and in this humidity, it hits hard.)

This week's recipe is a spin on the ever-popular "Dole Whip", a pineapple soft serve that is creamy and citrusy offering just the right amount of both flavors to satisfy. Pineapple is high in manganese, vitamin B in the form of thiamin, vitamin C, and dietary fiber. The local honey used in this recipe has the additional benefit of aiding in the alleviation of allergy symptoms. 

The recipe is simple, quick and only uses 3 ingredients. Another great option for hot summer days, or anytime you are dreaming of exotic tropical beaches. 

Pineapple Whip

Gather:

1 bag frozen pineapple chunks

1 cup almond milk (or less, depending on desired consistency)

1 tbsp local honey

Method:

1. Pour all ingredients into high speed blender like Vitamix,  or food proccessor--some standard blenders may not work properly, as pineapple must be completely emulsified.

2. Blend all ingredients until a sorbet-like consistency is achieved.

That's it! Enjoy with fresh pineapple or make an "Ice cream float" with the pineapple whip and pineapple juice-perfect for a day by the pool, or an after workout treat.

See you back here next week for a grill-inspired healthy summer recipe.

Strawberry Frozen Yogurt

I scream, you scream, we all scream for ICE CREAM. This week's recipe is packed with flavor, takes 5 minutes fro start to finish and is an amazing alternative to store bought, chemical filled ice cream. This frozen yogurt uses a minimal amount of ingredients, and can be stored in the freezer for up to one month after making it.

The best part? You are getting all of the health benefits of strawberries without the fat, added processed or refined sugars and the added bonus of making your own treat. Whip this up for the kids, for an evening snack or just whenever your ice cream craving hits hard, (and with temperatures as high as they have been, we're sure the cravings are already hitting you.)

Strawberry Frozen Yogurt

4 cups frozen strawberries

1/2 cup plain yogurt (non fat or full fat)

3 tbsp honey

1 tbsp fresh lemon juice

Method:

Add the frozen strawberries, yogurt, lemon juice and honey to the bowl of a food processor. Process until creamy and smooth, about 5 minutes. Serve immediately or pop into the freezer for up to a month. 

*Feel free to add more honey if desired. 

That's it! 5 minutes and you have a delicious, healthy summer time treat that soothes any sweet tooth, and is also a great way to get in your servings of fruit. 

Be well! We will see you back here next week for some more summer time healthy recipes to keep your diet in check!

Easy Morning Smoothies

Fancy a smoothie? Who doesn't. It's an easy way to get in your fruits, vegetables, protein and daily vitamins and minerals. It's easy enough to throw a few scoops of your favorite protein and some water or milk of choice into a blender to shaker cup, but what if you want to take your smoothie to the next level of nutrition by adding some healthy fruits, vegetables or other supplements? Cleaning and chopping and getting together all of the ingreidents in the morning, (or whenever you want a snack) can be a pain, and so often doesn't get done. 

The solution? Make ahead smoothie packs. By prepping the fruits and vegetables ahead of time, in the beginning of the week, you have a pre-portioned baggies that are already clean, chopped, and ready to be thrown into the blender. Most people struggle with getting in their recommended servings of fruit and vegetables, and this method takes out all the guess work, and packs those healthy foods into one smoothie.  So, this week's recipe isn't so much a recipe, but instead a plan of action! 

1. Freeze greek yogurt into an ice cube tray. Adding these cubes to your daily smoothies adds protein and calcium.

2. Wash and cut fruit. Our favorites? Blueberries, strawberries, mango, kiwi, raspberries. For vegetables, try spinach, kale, or cucumber. Add 1.5 cups of a combination of these fruits to a freezer bag.

3. Add 2 frozen yogurt cubes to each bag.

4. Optional: add in 1/4 cups rolled oats, slivered almonds or walnuts to each bag. 

Done! Every day empty a bag into the blender, adding your protein of choice and 1-2cups of coconut water, almond milk, regular milk or soy. 

Enjoy, and remember that the easiest way to achieve your goals is to stay prepared and keep your body fueled with healthy nutrition. 

See you back here next week for another healthy recipe to help you live your healthiest life!

Chilled-Out Cucumber + Avocado Soup

Sometimes you need to cool down quickly. The humidity is too much, the sun too glaring and your body needs something with a little more substance than plain water. 

Well, give your body what it wants. 

This week's recipe is a cool cucumber and avocado soup. A pleasant, chilled blend of green vegetables loaded with healthy fats. (That's right, you eat it cold) The soup is hydrating, satisfying and satisfying. Lime gives it a hint of citrus, and cucumbers are amazing on a hot day. Not only do they aid in hydration, they help to cool the body, contain essential vitamins, aid in weight loss and flush toxins from your system. Avocados, on the other hand, are full of fiber, potassium, antioxidants and vitamin K.  A power-house soup that is simple, whole food based and ready in a snap. 

Chilled Cucumber + Avocado Soup

Ingredients:

2 cucumbers, skinned

4 avocados, skin off + pit popped out

juice of 3 limes

Salt + Pepper to taste

Method:

Place ingredients in blender and puree until smooth, add more lime juice if desired.

Serve cold

Enjoy, and keep cool!

See you back here next week for another healthy recipe. 

Peanut Butter + Banana Overnight Oats

Yes, you read that right. Peanut Butter and Banana Overnight Oats. A delicious, sweet, protein and fiber packed breakfast waiting for you in fridge as soon as you are able to drag your body out of bed.

Getting up is hard. Being motivated is difficult. Breakfast shouldn't add any stress to your day, especially since the choice you make for breakfast can hinder or help the type of day you have going forward. You need the right combination of fats, fibers and proteins to kick your metabolism into gear and fuel your energy for the day. 

Peanut Butter + Banana Overnight Oats

• Ingredients:
• 1 large ripe banana, mashed (about ½ cup)
• ¼ cup creamy peanut butter
• 1 cup gluten-free rolled oats
• 1 cup unsweetened almond milk
• 1 tablespoon chia seeds (optional)
• ½ teaspoon vanilla extract
• ½ teaspoon ground cinnamon
• 1 tbsp honey

Directions:

1. In a medium bowl, mash your banana with a fork.
2. Add the remaining ingredients to the bowl and mix until well combined. 
3. Pour the mixture into two airtight containers and refrigerate for at least 3 hours, but preferably overnight. 
4. When ready to eat, stir oats.
5. Enjoy with fresh fruit. 

That's it! Prep the night before, or for the whole week and you have a delicious, healthy breakfast just waiting to be eaten.

See you back here next week for another healthy recipe to make your meal-planning easier.

Stuffed Breakfast Peppers

Ok, let's step up your breakfast game with a nutritional powerhouse dish that is packed with protein and not cutting any corners on flavor. Prep is a breeze and the first bite will convince you to make sure you are eating your breakfast every morning. No excuses.

A spin on the ubiquitous stuffed pepper, these egg and vegetable breakfast peppers are a fantastic way to get your daily dose of vitamins, vegetable servings and a healthy protein kick to start your day. If your body was a fire, and you needed to keep it burning, would you let it go a long time without throwing in some sticks? And better yet, what burns longer, twigs or logs? That's what breakfast is meant for. Getting your metabolism started to fuel your fire the whole day through.

Paleo Stuffed Peppers

Ingredients

• 4 red bell peppers (any color bell pepper works)
• 16 oz bag frozen, chopped spinach
• 4 eggs
• salt and pepper, to taste.
• Salsa of choice
• ground pork sausage or turkey sausage optional

Instructions

1. Preheat oven to 400F. Line a baking pan with foil.
2. Cut off the top of the peppers + remove seeds
3. Place peppers into dish. Bake for about 15 minutes.
4. While the peppers are baking, defrost spinach. Squeeze the moisture out.
5. Remove peppers from oven and stuff the bottoms evenly (and generously) with  spinach.
6. Crack an egg into the top ½ of each pepper.
7. Bake for about 15-20 minutes or until the egg whites are set and not transparent.
8. Add a spoonful or two of salsa to the top. 

If desired, add an inch or two of cooked ground turkey or pork sausage to the pepper cup. Top with egg. It's optional, but does kick up the protein content.

Eat well, be a healthy. See you back here next week for another fitness inspired meal idea!