Easy Smoothie for Busy Mornings

Mornings are often a rush, and one of my (and many of my clients’) favorite solutions for a quick, nourishing start is a smoothie that doubles as a complete meal. With just a few whole-food ingredients, this blend provides a balance of complex carbs, protein, healthy fats, and fiber to keep you satisfied and energized through the morning.

This recipe brings together rolled oats, berries, banana, baby spinach, Greek yogurt, protein powder, nut butter (or chia seeds), and your milk of choice for a combination that checks all the boxes for a balanced meal. No cooking involved, but you will need a pretty large glass to take this meal on the go.

Why I Love This Smoothie

• Energizing Carbs: Rolled oats, berries, and banana provide a mix of complex and quick-digesting carbohydrates for both sustained energy and immediate fuel.

• Protein Boost: A serving of protein powder plus a scoop of Greek yogurt provides a hefty dose of protein, helping maintain satiety, reduce cravings, support balanced blood sugar, and muscle recovery.

• Healthy Fats: Just one tablespoon of almond or peanut butter enhances creaminess and provides unsaturated fats that give you long-lasting energy.

• Micronutrient Density: Spinach and berries add fiber, antioxidants, vitamins, and minerals without compromising taste. Spinach is probably the mildest tasting leafy green!

• Grab-and-Go Friendly: This smoothie blends up in minutes and travels well in a 24-32 oz glass, perfect for busy mornings.

Fan Favorite Smoothie

Ingredients (serves 1):

• ⅓ cup rolled oats

• 1 cup frozen berries (any variety)

• ½ medium banana

• 2 handfuls baby spinach

• ½ cup nonfat Greek yogurt

• 1 serving whey or plant-based protein powder

• 1 tablespoon almond or peanut butter

• 1 cup milk (dairy or fortified plant-based

How to:

1. Add all ingredients to a blender.

2. Blend on high until smooth and creamy. Adjust liquid for desired consistency.

3. Pour into a to-go cup and enjoy!

As a dietitian, I love it when a meal is both practical and nutrient-packed. This smoothie is one of my go-tos because it’s delicious and highly customizable. Swap in different fruits, try a plant-based protein, or adjust your nut butter choice to chia or flax seeds. It’s a quick, reliable meal staple whether you’re heading to work or refueling after a workout.

BY: LORI LAVOIE MS, RDN, CDN

Simple and Versatile Granola

As a dietitian, I’m often asked which breakfast cereals or granolas I recommend—and the truth is, many commercial options are surprisingly high in added sugars and refined oils, with minimal fiber or healthy fats. That’s why I love making this easy, nutrient-dense granola at home using a handful of wholesome ingredients: rolled oats, sunflower seeds, pumpkin seeds, coconut oil, maple syrup, cinnamon, and a pinch of salt. It’s simple, quick to prepare, and packed with nutritional value. Plus, it makes your kitchen smell amazing while it bakes.

This granola is lightly sweetened, naturally gluten-free (when using certified gluten-free oats), and rich in healthy fats and fiber that help support blood sugar stability and satiety. And best of all? It’s endlessly versatile—delicious on its own, or paired with other foods for a protein-rich breakfast or snack.

Simple Granola

Ingredients:

Dry Ingredients

• 4 cups rolled oats

• 2 cups seeds of choice (sunflower and pumpkin work great)

  Wet Ingredients

• 1/3 cup coconut oil

• 1/3 cup pure maple syrup

• Pinch of salt

• Cinnamon to taste

• Optional: a dash of nutmeg

How To:

1. Preheat oven to 275°F.

2. Melt coconut oil and whisk with maple syrup, salt, and spices.

3. Combine oats and seeds in a large bowl. Stir in the wet mixture until evenly coated.

4. Spread on two baking sheets and bake for ~60 minutes, stirring every 15-20 minutes until golden brown and texture is mostly dry.

5. Let cool completely before storing.

Nutrition Highlights

Rolled Oats

Oats are a rich source of soluble fiber, especially beta-glucan, which supports healthy cholesterol levels and digestive health. They also provide steady energy thanks to their low glycemic load and contain important micronutrients like manganese, magnesium, and iron.

Sunflower Seeds & Pumpkin Seeds

• A great source of healthy fats and protein for sustained energy

• Rich in vitamin E, magnesium, zinc, and selenium

• Pumpkin seeds are a good source of the amino acid tryptophan, a precursor to serotonin (mood support!)

Coconut Oil & Maple Syrup:

• Add flavor and crunch with just a light touch of sweetness

• This recipe has fewer added sugars than most granolas and skips the highly refined oils completely

How to Enjoy It

• Greek Yogurt Parfait: Layer Greek yogurt with fruit and granola for a balanced and delicious breakfast!

• Breakfast Smoothie Bowl: Blend frozen fruit, spinach, Greek yogurt, and/or protein powder, plus a liquid of choice. Top with granola and enjoy!

BY: LORI LAVOIE MS, RDN, CDN

Half Ironman World Championships: New Zealand

This has been a long time coming, but I wanted to share about my experience traveling to New Zealand for the Half Ironman World Championships from my perspective as a mom, athlete and dietitian! Kevin and I both qualified which was a dream in itself. We honestly held the whole thing pretty loosely, knowing we REALLY wanted to go, but that we also had a 14 month old, which would make it challenging. We knew if we went, we wanted to experience the country and be there for a while and we couldn’t fathom leaving Keely at home for an extended amount of time, so… we decided to bring her!!

Between the logistics of both of us racing, bringing our racing gear, flying that far with a 14 month old, bringing all her gear and traveling the whole length of New Zealand, I really started to believe we might be insane for trying to make it all happen!! Turns out… we were, but it was SO worth it!

Getting There:

Logistically, for how far you travel, it is pretty easy travel with one long overnight flight. The time difference is 21 hrs, so it only feels like 3. Which for all of our rhythms, it was pretty manageable. The hardest part was the amount of stuff we had to bring. We had 3 carry ons, 2 bikes, 1 extra checked bag, a stroller, plus 2 backpacks. You should have seen how ridiculous we were walking through the airports!!

Our flight path way Spokane -> San Francisco -> Auckland.

We then rented a camper van (basically just to carry all of our stuff). We stay in Auckland for a few days, and then traveled to Waiheki Island, then Coromandel area, then to Hahei, then to Taupo (where the race was). We were in Taupo for 5 days and then drove to the South Island. We stayed in Kaikoura, then Mt Cook, then Te Anau, vistited Milford Sound and then stayed in Queenstown.

We flew from Queenstown -> Auckland -> San Francisco -> Spokane.

The landscape seriously started like Hawaii and ended like Alaska and included everything in between! People are so kind and the culture is so welcoming. New Zealand cares a lot about their country and it shows! The parks and facilities were spotless. The playgrounds were epic. The food was (mostly) great. And, everything was very family friendly!

In the three weeks, we were in 9 different beds, camped 2 nights and were totally over keeping Keely entertained while driving and loading and unloading baby gear and bikes!

Prepping for the Race in another country:

One of the best things we did, was buy a cheap bike trainer off Facebook Marketplace to use before the race. Between being in new places, and having to ride on the opposite side of the road, we used this A LOT in the days leading up to the race. I always forget how much extra effort goes into planning logistics around workouts and racing in a new place. Luckily, the final weeks before racing is all about staying fresh with shorter workouts, so we were able to stay up on running and biking easily and got a few swims in before the race.

Carboloading:

Despite New Zealand being an english speaking country, carb-loading was kind of hard!! Food labels are slightly different in most other countries and it took a bit to get used to reading New Zealand food labels because all serving sizes are based off of weight. It was very challenging to try to understand what a serving was and the servings didn’t necessarily match was the US serving size is. Also, things like bagels were kind of hard to find! We did our best, but I cannot imagine trying to figure this out in a non-english speaking country!! We did get to try some new and fun things for our carb-load including Gingernut Cookies and Sherbert Fizz Candy (both of which may be things we order for future carb-loading).

The race:

What a cool event! This was my 3rd 70.3 World Championship race and by far the most relaxed (as were most things in New Zealand). In other events, you generally have to line up for the swim at least an hour before you start. We were literally playing in the park up to 20 minutes before Kevin started. It helped the whole day start right!

The swim was BEAUTIFUL! Lake Taupo is gorgeous, the water was clear and fairly calm. I PR’d my swim, I think mostly because of the perfect conditions!

The bike was tougher than I expected! The first half was fast (I honestly thought I was in store for another PR). The second half was a slow steady climb that lasted WAY TOO LONG! There was a headwind, and the surface was chipseal, so everything felt slow and hard.

The run was also tougher than I expected! It was advertised as flat, but was way hillier than I anticipated. It was also really hot- New Zealand’s ozone layer is super thin, so 75 degrees seriously felt like 90 degrees! I had to have a strong mental game and was able to pull out a run PR.

Overall, I was really pleased with the day. It is so fun to race with that caliber of athletes from all over the world and to hear families cheering for their loved ones in different languages. I am also stoked to have pulled out a strong race 14 months postpartum. The human body is really cool and it was fun to test that.

The hardest part… waking up early the next day to support Kevin in his race while carting Keely around the whole time!

What I learned:

• Do the thing, even if it seems crazy

• Babies change things in really hard ways, but also put new life and perspective to many situations

• Carb-loading in another country is hard

• Figuring out logistics around racing in someplace really new takes a lot of extra mental energy

• I could have spent another 4 months in New Zealand and still not felt like I saw it all!!

I hope reading through this inspires you to do something you’ve been dreaming about for a long time too!!

Banana Oat Muffins

These muffins came about due to the omnipresent cluster of over-ripened bananas on my kitchen counter. The recipe has seen many iterations; the version listed here is my favorite yet!

They are moist, hearty, and dense while not too heavy, and are lightly sweetened from the ripe bananas and a touch of honey. They’re also a quick baked good to make when you have a time crunch.

My family loves eating them for breakfast alongside scrambled eggs and sautéed greens on the weekend, or packed with Greek yogurt and berries on the side for a meal prepped breakfast on the move. For a sweeter treat, I like to add semi-sweet chocolate chips!

Why we love them:

Nutritionally, these muffins pack a punch. They’re a great source of fiber-dense carbs from the bananas and oat flour. They’re also full of healthy fats from the almond flour and avocado oil. Fiber and healthy fats in particular help to keep you full and satisfied from a meal for longer and can reduce cravings later in the day. See the nutrition facts below for the full breakdown.

Ingredients:

• 4 medium-sized bananas

• ¼ cup avocado or coconut oil (melted)

• ¼ cup honey

• 2 large eggs

• 1 tsp vanilla

• 1 cup almond flour

• 1 cup oat flour

• A scant 1/2 cup all-purpose gluten-free flour or regular all-purpose flour

• 1 tsp cinnamon

• 1 ½ tsp baking powder

• ½ tsp baking soda

• ½ tsp salt

• ½ cup semi-sweet or dark chocolate chips (optional)

How to:

1. Preheat the oven to 350 degrees and line muffin cups in a standard-size muffin tin.

2. Mash bananas with a fork or pastry cutter in a medium-sized mixing bowl

3. Whisk thoroughly with oil, honey, eggs, and vanilla.

4. In a smaller mixing bowl, combine dry ingredients until fully mixed and the lumps broken apart.

5. Stir into the wet ingredients until combined. For a more treat-like muffin, add chocolate chips here.

6. Divide evenly between 11-12 muffin cups and bake for 20-22 minutes or until muffins are slightly browned on top, spring back to the touch, and a toothpick inserted comes out clean.

7. Enjoy!

BY: LORI LAVOIE MS, RDN, CDN

Heart Healthy Cherry Almond Chocolate Scones

February is Heart Health Month AND Valentines Day so I wanted to share a recipe that would be fun to make for Valentines Day that is also Heart Healthy!!

So, first of all, what makes a food heart healthy?

Generally, it has a high amount of fiber and is low on saturated fats. Of course having other cardio-protective nutrients, like anti-oxidants is great too!!

This recipe has all of those qualities!!

• The whole wheat flour and oats add more fiber than if we were to just use only white flour. Remember, whole grains are a great way to get fiber in!!

• The oil used is canola oil. I feel like canola oil gets a bad wrap, but if we look at the types of fats that are in canola oil, it is mainly made up of unsaturated fats (poly and mono) compared to saturated fats… which is a good thing for your heart!!

• Almonds are also high in unsaturated fats and low in saturated fats. These unsaturated fats can help increase your good cholesterol and decrease your bad cholesterol.

• Chocolate and cherries contain antioxidants. Anthocyanins, flavanols and catechins to be exact!! Antioxidants protect our cells which ultimately help keep us healthy!!

So, now for the recipe!!

Heart Healthy Cherry Almond Chocolate Scones

Ingredients:

• 1 cup white flour

• 1 cup whole wheat flour

• 1 1/4 cup oats

• 1/4 cup sugar

• 1 TBSP baking powder

• 1/2 tsp salt

• 1 egg

• 1/2 cup milk

• 1 tsp vanilla extract

• 1/2 cup canola oil

• 1/2 cup mix ins (I used almonds, dried cherries and mini chocolate chips)

How To:

1. Preheat oven to 400F

2. Combine dry ingredients in a bowl and mix well.

3. Combine wet ingredients in a bowl and mix well.

4. Make a well in the dry ingredients and pour the wet ingredients in. Mix until just combined.

5. Place spoonfuls of batter on a baking sheet (recipe should make 18-24)

6. Sprinkle to tops with sugar if desired

7. Bake for 5-7 minutes or until golden brown. Do not over bake!

8. Enjoy!

This can be made into a balanced snack by adding some protein!! I ate mine alongside greek yogurt mixed with peanut butter and raspberries!!

Metabolic Testing: What It Is & Why We Care

Metabolic Testing

What Is It

Well, in short, it is a test that helps us determine how many calories you burn at rest.

The method we use is indirect calorimeter, which is the gold standard field test, and the MOST accurate way we can determined your metabolism outside of a hospital or lab. The device we have measures your oxygen to carbon dioxide ratios (the inputs and byproducts of metabolism), to determine how metabolically active your body is.

Why does it matter?

This number becomes the baseline of determining your caloric needs.

If you burn 1500 calories at rest, then we use that plus your daily activity to determine your total caloric expenditure. Having this number is crucial for performance, weight loss, weight gain or any body composition goals you have. It is also important to know, because chronically eating under this number will cause your metabolism to adapt down.

Whether you are interested in tracking calories or not, this number helps us educate you on how much to eat based on your goals.

What determines my metabolism?

A lot of factors! Some of the most significant factors are gender, muscle mass, dieting history, hormone levels, medications, and stress levels.

But can’t I use a calculation?

Sure, but these aren’t always accurate. These don’t take into account the above factors. I always compare the number I get from the test with the calculations AND In-Body scan results. I can honestly say in most cases, these numbers can all vary 100-400 calories. If you were to use an inaccurate number to determine your needs, you may not reach your goals due to under or overeating.

Can my metabolic rate change?

For sure!!! Depending on muscle mass changes, weight changes, recent under or over eating, changes in hormones, changes in medications and stress levels, your metabolic rate can change.

What is the test like?

It is pretty simple. You just need to breathe into our device for 10 minutes. Your nose will be plugged with a nose clip so that all your air is coming through your mouth. You have to be fasted and avoid caffeine and exercise prior to the test.

Guys, I promise this test worth it! I am so not into gimmicky stuff, so I wouldn’t utilize this tool if I didn’t trust the science behind it!

Quick and Spicy Tuna Quinoa Bowl

I am always looking for quick, healthy and delicious recipes and this has been one I have been using for a while. This one literally takes 25 minutes! And not like one of those recipes that says it takes 25 minutes and then it takes 60! HA!! And it is so easy, you actually can get other things done while its going! Here are the details…

Quick and Spicy Tuna Quinoa Bowl

Ingredients:

• 1-2 cups quinoa

• 4+ cups kale

• 2 (5oz) cans tuna, drained

• 1 TBSP sesame oil

• Sriracha

• 1-3 green onions, sliced

• 1/2 avocado

• sesame seeds

• soy sauce

• pepper

How To:

1. Place quinoa in a pot with double the amount of water. Bring to a boil. Cover and reduce heat and cook until water is absorbed. Then add a little bit of soy sauce and pepper for flavor.

2. Place kale in a pan over medium heat. Add some water and cover and allow it to steam down.

3. Drain tuna. Mix with sesame oil and sriracha to taste.

4. Chop avocado and green onion

5. Serve quinoa with kale and tuna on top. Add avocado, green onions, sesame seeds and more sriracha if desired.

Cheers to easy and healthy meals!!

The Truth About Protein Powders

I swear I get asked on the daily about protein powders… do I recommend? How much? Which brands? What to look for? So…. Here is your guide to all the questions about protein powder you may have!!!

I even linked some of my favorite brands at the bottom!!

How Important is Protein Powder in Achieving Your Goals?

Too often, people rely on a pill or powder in an attempt to hit a new health or fitness goal, rather than focusing on what matters most: nutrition, progressive overload, sleep, stress, and time management. In reality, a supplement can only provide a slight benefit (less than 5%), even when these other factors are really dialed in. However, there are a few exceptions. A high-quality protein powder is something we do recommend for some.

When Should You Supplement?

We recommend a supplement when a client has a high protein goal that they are struggling to reach. For example, a client who is vegetarian might have a hard time getting enough plant-based proteins in. Maybe a busy athlete needs a quick and convenient protein source to support recovery. Even those looking to lose weight can have higher protein goals, and a protein supplement makes that goal attainable. Sometimes, having just one or two extra servings of protein daily can make things significantly easier.

What Should I Look For?

When choosing a protein supplement, there are a few key things to look for to make sure you are getting a high-quality, effective, affordable source of protein.

Amount of Protein

You want at least 20 grams of protein in a single serving, and the serving size should ideally be 1 scoop. By maximizing the protein content and minimizing the serving size, the protein powder will be convenient, easier to track, and likely more affordable.

Source

Not all protein sources are created equal. Some proteins are better utilized in our bodies than others, so even if the label says “20g of Protein”, you might not be using it completely. Whey and Casein proteins are the most ideal. If you are dairy-free, Soy protein is a very good option for you. If you are looking for a vegan powder, look for one that has a combination of proteins, such as rice, pea, hemp, potato, etc. (having 3 or more sources is ideal).

Leucine

Now that you have chosen a good source of protein, you can then consider the Leucine content of it. Protein is made up of amino acids, and Leucine is one that plays a very important role in building muscle. Research shows that having 2-3g of Leucine with each serving of protein maximizes the effect that protein has on the muscles. Generally, a balanced meal of lean protein, carbohydrates, and vegetables, will have that Leucine content. But for protein supplements, making sure it has the right amount of Leucine, if available, is recommended.

Other Nutrition Facts

Your protein supplement shouldn’t have a bunch of unnecessary carbohydrates, fat, and calories. Those are best obtained through more whole-food sources. Avoid a supplement that has more than 5g of carbohydrates or 3g of fat. Save those for your meals!

Cost/Value

Don’t assume that because a protein powder is the most expensive on the shelf, that it is of superior quality. Do some research to find a protein powder that fits your budget, but also has the other factors listed in this blog.

Recommended Brands

Look for a supplement that is third-party tested to ensure you are getting what you pay for and nothing potentially harmful or allergenic. The gold-standard is NSF and Informed Choice. Look for these logos:

A few brands we recommend:

• Momentous

• Klean

• Ascent

• Optimum Nutrition

• Garden of Life

• Vega

• BPN

Not Sure If You Should Be Supplementing?

Reach out to one of our dietitians to see if a protein supplement might be right for you in helping you hit your health or fitness goals!

Oat Pancakes- My Go-To Snack

If you guys haven’t figured this out yet, I am all about snacks!! I love snacks but often find myself in snack ruts, as I know many of you do too. So… I wanted to share one of our favorite go-to snacks!! Kevin created this idea and with plain oats and then we took it to the next level with RXBar Oatmeal!! And just a caveat… we call these patties, I called them pancakes for this blog, but really… I am not sure what to call them!!

Before I dive in, I just want to tell you why this snack packs a punch.

• Oats are a complex carb that is high in fiber, so you will find the energy lasting longer

• As I mentioned in the point above, oats have a lot of fiber, which is something we all need a decent amount of! Whole grains (including oats) are a great way to get fiber (along with fruits, vegetables, nuts and seed!)

• The RXBar Oatmeal has protein added in PLUS you add protein from the Greek Yogurt which makes this a high protein snack

• And finally, the number 1 reason why I love this snack… it is delicious!

So here’s how to make them…

Oat Pancakes (patties, or whatever you want to call them)

Ingredients:

• 1 container of RXBar Oatmeal, any flavor

• 1 TBSP nut butter

• 1/2 banana

• 1/3 cup Greek Yogurt

• cinnamon

How to:

1. Mash banana in a bowl. Take 3/4 of the banana and mix it in with the RXBAr Oatmeal and nut butter

2. Heat a pan and transfer oats to the pan. Flatten and form into a round disc.

3. While it is cooking, mix the other 1/4 of the banana with Greek Yogurt and cinnamon.

4. Once the pancake is browned, flip and cook the other side until that side is browned.

5. Serve pancake with yogurt mixture.

Note: this can be made with a 1/3 cup normal oats

These can be eaten without the yogurt as a pre-workout snack and with the yogurt as an everyday snack or a post-workout snack.

No Bake Pre-Workout Cookies

Hey y’all!

It’s been a minute, but I’m still here and wanted to share a fun snack recipe with you guys!

Our official training is starting this week for St George 70.3. We are keeping our fingers crossed that the race will happen. I’m sure you’ve experienced this in the last year too… you have to keep unwavering optimism to keep up your motivation to train, or else I find it too easy to just let time pass by!

Anyways, with the start of a new training season, I am always looking for fun pre-workout snacks! You all probably know I am a huge RX Bar fan, but sometime I feel like I just wanna mix it up!!

This recipe is delicious and easy and can be easily stored! It is mainly carbs to give you good and long lasting energy. Everything an endurance athlete needs in a snack :-)

No Bake Pre-Workout Cookies

Makes 24 cookies

Ingredients:

• 2 ripe bananas, mashed

• 1 cup dark chocolate chips

• 1/4 cup peanut butter

• 1 TBSP chia seeds

• 1 TBSP cocoa powder

• 1 TBSP maple syrup or honey

• 1/4 cup almond milk

• 1/8 tsp salt

• 2 cups rolled oats

How to:

1. In a medium pan over low heat, combine mashed bananas, chocolate chips, peanut butter, chia seeds, cocoa powder, maple syrup/honey, almond milk and salt. Heat for 2-3 minutes or until melted and just beginning to bubble.

2. Remove from heat and stir in oats until completely coated.

3. Spoon rounded tablespoons of dough onto a plate or sheet pan lined with parchment paper. Chill cookies until solid, then enjoy!

4. Store leftover cookies in the fridge for up to 1 week or in the freezer for up to 3 months.

Nutrient Info: 1 cookie 100 calories, 4.9g fat, 12.6g carb, 2.2g protein

For athletes: this is a great pre-workout snack

For everyone else: to make this an energizing balanced snack, add a protein!

Monster Granola Bars

YUMMMMM! These were fun to make and even better to eat!!! I actually bit into these and thought to myself, these could be a dessert… thats how good they are!! Plus, if you are like me a love to bake, it is a good way to get your baking fix in!

The nutrient breakdown of these make them a great pre-workout snack because of the quick and slow carbs. They also have some fat and a bit of protein which will help the energy last longer.

If you are wanting to utilize them as an everyday snack, pair with a piece of fruit and a hard boiled egg and it will be a well balanced snack that will provide great lasting energy!

Monster Granola Bars

Ingredients:

• 1/2 cup peanut butter

• 1/4 cup honey

• 1/8 cup avocado oil (or melted coconut oil)

• 3/8 cup unsweetened applesauce

• 1/2 cup whole wheat flour

• 1 tsp vanilla

• 1/2 tsp baking soda

• 2 cups oats

• 1/2 cup dark chocolate chips

• 1/4 cup raisins

How to:

1. Preheat oven to 350F. Line an 8x8 pan with parchment paper.

2. Combine peanut butter, honey, oil, applesauce and vanilla in a medium bowl. Mix well.

3. Add the flour, baking soda, oat. Mix to combine.

4. Mix in chocolate chips and raisins

5. Transfer to the 8x8 pan and press down so it is evenly distributed.

6. Bake for 18-20 minutes, or until golden brown. Let cool before you take it out of the pan.

7. Remove from the pan and cut into equal portions.

8. If you will be eating right away, store in refrigerator. If you will be storing them for snacks to grab over the next couple of months, wrap each individually in foil and stir in the freezer.

Turmeric Sweet Potatoes

This is one of our favorite ways to make sweet potatoes!!! They not only taste great with all different proteins, they also taste really great leftover. We often serve them with lentils and eggs or with chicken and they taste GREAT with arugula and pistachios on top!! Check ‘em out!!

Turmeric Sweet Potatoes

Ingredients:

• 3 large sweet potatoes, cubed

• 1 TBSP turmeric

• 1 tsp avocado oil

• 3 cloves garlic, minced

• 1.5 cup low sodium chicken broth

How to:

1. Saute sweet potatoes in a large pan with avocado oil. Let them cook until they brown and get soft.

2. Add turmeric, garlic and chicken broth.

3. Let mixture simmer for about 5 minutes, or until the sweet potatoes are really soft!

4. Then, using a potato masher or fork, mash until desired consistency is reached.

5. Serve with a protein, vegetable, arugula and pistachios!!

Everyday French Toast

French toast is one of those foods that I LOVE but rarely eat. The reason being, when I know if I have a sweet treat for breakfast, I will likely need a nap and be pretty much useless for the day. When I do have it, I make sure I balance it with some eggs, so the sugar doesn’t hit my system so drastically! There is so much to say about a balanced plate!!

So, Kevin came up with this lovely idea for french toast that doesn’t leave me down and out for the rest of day. He was like, what if we use the ingredients we usually use for breakfast and make it into french toast…? Brilliant!!

This french toast is made of our normal whole wheat bread, sweetened with yogurt, berries, banana and peanut butter AND has no added sugars!! If you are looking for a fun a different breakfast to have that keeps you on track with your goals, try this recipe out!!

Everyday French Toast

Ingredients:

• Whole wheat bread (5 pieces)

• 4 eggs, whisked

• 1/4 cup milk

• a splash of vanilla

• 1/2-1 tsp cinnamon

• Dash of cloves and allspice

• 1/3 cup Greek yogurt

• 1/4 cup peanut butter

• 1 cup frozen berries

• 1 banana

How to:

1. Whisk eggs, milk, vanilla, cinnamon, allspice and cloves in a flat dish.

2. Heat a skillet. Soak 1-2 pieces of bread in the egg mixture. Flip so that the full toast is soggy.

3. Place in the skillet and cook 3-5 minutes on each side, or until toasted and egg is cooked.

4. Continue steps 2 and 3 until all the pieces are cooked.

5. Meanwhile, stick the frozen berries in the microwave to 20-30 seconds. Mash with banana. Then mix in yogurt and peanut butter. Mix in more cinnamon if desired!

6. Top french toast with berry mixture and ENJOY!!!

Banana Coffee Oatmeal Bake

I have been trying to expand my breakfast recipe book to provide more options to my clients and this one is a perfect fit!! We had friends visiting and I made this to have available for an easy breakfast. I also hard boiled some eggs for the side. It was so easy and was a hit!!

With anything oatmeal based, I try to add protein where I can to make it a more balanced meal. You’ll see Greek yogurt in this recipe for that reason. Also, like I said, having eggs on the side is a great addition too!

Here is the recipe:

Banana Coffee Oatmeal Bake

Ingredients:

• 3 cups dry oats

• 2 tsp baking powder

• 1/2 tsp salt

• 1 TBSP cinnamon

• 1/2 cup almond butter

• 2 tsp vanilla extract

• 3/8 cup applesauce

• 1/8 cup maple syrup

• 2 eggs

• 1/2 cup unsweetened almond milk

• 1/2 cup Greek yogurt

• 1/2 cup coffee

• 4 ripe bananas, mashed

How to:

1.   Preheat oven to 350F

2. Mix oats, baking powder, salt and cinnamon in a bowl

3. In a large bowl, mash bananas and stir in almond butter. Add vanilla, eggs, applesauce, maple syrup, almond milk, yogurt, and coffee. Add oat mixture and mix well.

4. Spread in a 9x13 pan and bake for 30 minutes, or until cooked through.

5. I separated into 9 servings. Store in the refrigerator in an airtight container!

The Perfect Smoothie Formula

Warm weather is coming which means smoothie season is here!! All the fresh produce makes smoothies that much more appealing this time of year. I do, however, make smoothies all year round and generally use frozen fruit. If smoothies aren’t done right, they can cause your blood sugar to spike and your energy to crash- not what we want. This is a formula I use for making smoothies. You can add quite a bit of variation using this formula. As you think through various options, just remember, you want more than just carbs in your smoothie!! So add protein and/or fat to make those carbs last longer!!

Smoothie Formula (makes 2-3 smoothies)

• 1 cup vegetable (beets, cucumber, zucchini, carrots)

• 1 banana

• 2 cups other fruit (citrus, berries, mango, etc)

• 3/4 cup Greek yogurt

• 2 cups spinach (or other green)

• 1 cup almond milk or other liquid

• 1/2 cup dry oats (you won’t even notice them)

• 1 scoop protein powder (I like to use unflavored)

Beet Orange Smoothie:

• 1 cup beets (steamed)

• 1 orange

• 1 cup berries

• 1 banana

• 2 cups spinach

• 3/4 cup Greek yogurt

• 1 cup almond milk

• 1/2 cup oats

• 1 scoop protein powder

Carrot Ginger Sunshine Smoothie

• 3-4 large carrots

• 1 orange

• 2 cups spinach

• 1 cup berries

• 3/4 cup Greek yogurt

• 1 banana

• 1 scoop protein powder

• 1 TBSP grated fresh ginger

• 1 tsp turmeric

Cucumber Berry Spice Smoothie

• 1 cup cucumber

• 1 cup berries

• 1 banana

• 2 cups spinach

• 1/2 cup oats

• 3/4 cup Greek yogurt

• 2 tsp fresh grated ginger

• 2 TBSP unsweetened coconut

• 1/2 tsp cinnamon

• 1/4 tsp cardamom

• 1/4 tsp nutmeg

• 1 scoop protein powder

*Note- I generally serve my smoothies with granola on top, which adds some extra fat. If you will not be topping with fat of any source, consider throwing in nuts, seeds, nut butters, or avocado. Here is a link to an awesome granola recipe.

Chocolate Cherry Energy Bites

Okay guys, I’m obsessed with energy bites. I honestly had an idea in my mind that they weren’t the best snack because they had so much honey in them, but since I have learned to balance the honey with applesauce I am ALL ABOUT THEM ENERGY BITES!!! This recipe is a variation of my Chocolate Pistachio Energy Bites, but have a cherry flair :-) I have cherries on my radar right now because tart cherries are really great for recovery from endurance exercise. Some athletes drink tart cherry juice daily. I haven’t tried that yet, but have been thinking more about how to incorporate cherries into my diet. Check this fun recipe out!!

Tart Cherry Energy Bites

Ingredients:

• 1/2 cup almonds

• 1/4 cup pistachios

• 1/4 cup pumpkin seeds

• 1/2 cup coconut flakes

• 1/4 cup coconut or oat flour

• 3/4 cup almond butter

• 1/2 cup cocoa powder

• 2 TBSP honey

• 6 TBSP unsweetened applesauce

• 1/2 tsp vanilla

• 1/4 cup unflavored protein powder

• 1/3 cup chopped tart cherries

How to:

1. You can pick any assortment of nuts and seeds, but aim for about 1 cup total. Stick nuts and seeds in a food processor and process until fairly well ground.

2. Mix with all other ingredients. Combine well. You may have to use your hands.

3. Make into 24 bite sized balls.

4. I store mine in a large bag in the freezer. If you are wanting to eat them from the freezer, microwave them for 10 seconds first!

Chocolate Muesli Energy Bars

Kevin and I are currently training for a Half Ironman. We have done one before and always have some sort of big training goal for the summer, but this summer in particular, we both seem to be SO hungry!! I have taken it on to make snacks that we can both easily grab and be fueling for us during this time. I had saved a recipe similar to this years ago on my computer and dug it up as a possible easy snack idea. It has been just that!! All you have to do is buy some pre-made muesli, and add some mix-ins to it and bake it!! SO simple and it has been such a fun change of pace for us. Whether you are training or just looking for a fun and different snack, I encourage you try these!!

Chocolate Muesli Energy Bars

Ingredients:

• 1 cup unsweetened almond milk

• 2 TBSP honey

• 6 TBSP unsweetened applesauce

• 1 ripe banana, mashed

• 2 TBSP chia seeds

• 1 tsp cinnamon

• 3 cups Muesli (I used Trader Joes Muesli)

• 2 scoops protein powder (I generally choose unflavored)

• 1 TBSP cocoa powder

• 1/2 cup sliced almonds (measure once cut)

• 1/4 cup uncooked quinoa

• 1/4 cup chocolate chips (optional)

How to:

1. Preheat oven to 350F.

2. Combine almond milk, honey, applesauce and mashed bananas.

3. In a separate bowl, combine remaining ingredients.

4. Once mixed, mix them together.

5. Spray a 9x13 pan and pour mixture into pan. Flatten and spread evenly. Cook for 20-25 minutes, or until middle looks cooked.

6. Let cool. Then cut into 9 servings.

7. *I wrap them individually in foil and stick them in the freezer. They will be thin and will thaw out quickly!

{Not Fried} Fried Rice

19.5 is finally here! I am feeling extra nerves around this workout because I know how badly it is going to hurt!! With that said, I know my fueling has to be on point! This workout requires a lot of minutes to be worked at a high intensity- which means carbohydrate stores will be a hug factor. Also, this workout requires a lot of mental fight, which means immediate carbohydrates will be crucial. We don’t often think about the fuel our brains need, but trust me, your brain can make you quit a lot sooner than your body quits if it senses it isn’t fueled well.

Today I am fueling with fried rice for lunch. I will also consume an apple and RX Bar prior to the workout, and possibly a Fig Bar right before depending on my energy. All of these are carbohydrates that I know my body likes and utilizes well. As the workout gets closer, my carbohydrate intake switches to quicker carbs (fruit) vs slower carbs (brown rice).

This fried rice recipe is a fun way to get some carbohydrates in! And good luck to everyone competing this week!

{Not Fried} Fried Rice

Ingredients:

• 1 1/2 cup uncooked brown rice

• 10 oz mushrooms, sliced

• 2 cloves garlic, minced

• 3 carrots, grated

• 1 TBSP fresh ginger, grated

• 1 cup edamame, thawed

• 4 scallions, sliced

• 3 TBSP low sodium soy sauce

• 1 1/2 TBSP Sriracha

• 2 TBSP sesame seeds

• 1 1/2 tsp sesame oil

• 3 eggs

• 1 1/2 tsp Ghee/avocado oil

• 1 1/2 lb shrimp

How to

1. Place rice in a saucepan with 3 cups water. Bring to a boil. Cover and reduce heat and cook until water is absorbed.

2. Add 1 tsp Ghee/avocado oil to a saute pan at medium high heat. Add mushrooms and garlic and saute until browned (4-6 minutes). Turn heat to low. Add carrots, ginger, edamame, and scallions.

3. Add vegetables to rice.

4. Whisk eggs together. Heat another saute pan with 1/2 tsp Ghee/avocado oil. Cook eggs without scrambling (like an omelet). Once cooked, let cool and then cut into bite sized chunks. Mix in with rice and vegetables.

5. Make sauce by combining soy sauce, Sriracha, sesame seeds and sesame oil. Add sauce to rice and mix.

6. Heat shrimp and serve with rice.

Sweet Potato Muffins

The 4th week of the CrossFit Open is upon us, and I wanted to find a carb heavy snack to eat before my workout! This one is a real winner!! Here are some highlights:

• The sweet potatoes give this muffin carbs, but slower digesting carbs, so they are great to have at least an hour before your workout.

• This is sweetened with a little bit of maple syrup- but mainly banana and applesauce- both of which have some fiber, so provide quick but lasting energy.

• Oats and oat flour also are great sources of carbohydrates, but do have fiber and protein which make this muffin well balanced.

• Seeds add fat and protein to this muffin, which again make it more balanced.

This muffin is great for workout fuel, but in order to best utilize it, I suggest eating it at least an hour before your workout. The fiber, protein and fat in the muffin will ramp up your glycogen stores and provide long lasting energy BUT these components can also be difficult to digest if eaten right before you raise your heart rate which can lead to digestion issues… not what you want as your are burpeeing over the bar :-)

Here is how to make them:

Sweet Potato Muffins

Ingredients:

• 2 cups mashed sweet potatoes (I baked them in the oven earlier this week, so I could scoop and mash them for this recipe)

• 2 ripe bananas, mashed

• 2 TBSP vanilla extract

• 1 TBSP almond butter

• 1 tsp baking powder

• 1 tsp baking soda

• 1 TBSP cinnamon

• 1 tsp pumpkin pie spice

• 1 2/3 cup unsweetened almond milk

• 2 TBSP maple syrup

• 3 TBSP unsweetened applesauce

• 1 1/2 cup oats

• 1 cup oat flour (take 1 1/4 cup oats and place them in the food processor until powdered)

• 1/2 cup ground flax seed

• 1/4 cup chia seeds

• 1/4 cup pumpkin seeds

How to:

1. Preheat oven to 350F

2. Mix mashed sweet potato and mashed bananas together in a bowl. Add vanilla and almond butter and mix well.

3. Add baking powder, baking soda, cinnamon and pumpkin pie spice. Mix well.

4. Then add almond milk, maple syrup and applesauce and mix to combine.

5. Add oats, oat flour, flax, chia and pumpkin seeds.

6. Mix until well combined.

7. Place muffin cups in your muffin tin and fill each about 2/3 full. This should make 24 muffins.

8. Place in oven for 30 minutes total, spinning if necessary.

9. Let cool and then wrap in plastic wrap or tin foil and store in refrigerator for 2 weeks for freezer for longer.

*I only had 1 muffin tin so made the rest into bars by placing them in an 8x8 greased pan and cooking them for a total of 35 minutes.