“Let food be thy medicine and medicine be thy food” -Hippocrates

Black Bean and Mango Quinoa Salad

The multiple colors in the delicious salad signal its nutritional value. It's loaded with vitamins, phytochemicals and minerals. The quinoa and black beans gives this dish a protein pack that will fill you up pre or post-workout. Not to mention all the essential amino acids it provides. You can either make it entirely of quinoa or you can blend a bed of organic lettuce of your choice underneath.

Servings: 6  Serving Size: 1 cup Calories: 164

Ingredients You'll Need:

• 15-ounce can black beans, no salt added, rinsed and drained
• 1 cup cooked quinoa
• 1 small red bell pepper, chopped
• 1 cup chopped fresh mango
• 1/2 tsp ground cumin
• 1/4 tsp ground turmeric
• 1/4 cup finely chopped red onion
• 1/2 cup chopped fresh cilantro
• 1 medium lemon
• 1 tbsp organic coconut oil
• 2 garlic cloves, minced
• 1 cup optional organic lettuce (kale, spinach, romaine, arugula, etc) 

 Step 1:

If you haven't done so already, go ahead and chop up your garlic, red bell pepper, red onion, cilantro, and mango. Separate the garlic because you'll be adding it alone before you combine with the rest of the veggies/fruit.

 

Step 2:

In a separate skillet, heat up 1 tbsp of coconut oil. Add your minced garlic and let the oil soak up the flavor for a few minutes. Do not forget to occasionally stir so your garlic doesn't burn. After a few, grab your veggie mango mix and add it to the skillet. Keeping it on medium heat, stir it a bit so that everything is lightly covered in the oil. Then cover the skillet and let it sit for about 5 minutes.

Step 3:

Once the red onion seems to become a little softer and translucent, grab your cup of cooked quinoa and toss it into the pan. Let it sit over medium heat for a few minutes as you stir with a wooden spoon. 

 

Step 4:

 Easiest step. Add everything else! I like to start out with the black beans so it can heat up and the flavors can really mix into the quinoa. Then add the lemon, cumin, and turmeric. Stir it for about 3-5 minutes on medium heat and then you can begin serving! If you wanted to add lettuce to your dish, prepare a bowl and cover the bottom with a layer of greens. Add the mango salsa quinoa mixture on top...and enjoy!

"To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear." Buddha

Banana Protein Pancakes & Cream Sauce.

FINALLY. A way to eat sweet delectable pancakes without all the added guilt. Not to mention the amount of fiber, antioxidants, and protein you are adding to your day! For only 210 calories per serving, these pancakes will be a hit for anyone with a sweet tooth.

To recreate, you will need:

The Batter:

*1 cup of rolled oats

*1 tbsp of raw chia seeds

*1/2 banana

*1 tbsp agave nectar

*1 tsp baking soda

*1 tsp baking powder

*A small sprinkle of sea salt (do not need to add if watching sodium intake)

*1 tsp vanilla extract

*1/2 cup coconut milk

*1 tbsp coconut oil

*1 tsp cinnamon

*2 tbsp water

Makes approximately 4 servings.

The Cream Sauce:

*1/2 cup organic cashews

*1/2 banana

*1/2 cup coconut milk

*1 tsp cinnamon

*2 organic medjool dates

*1 tsp vanilla extract

Makes 4-6 servings.

Now, let's cut to the chase... shall we? :)

STEP 1

Before you start focusing on the batter, grab that 1/2 cup of cashews and soak them in warm water. You want them to soak as you prepare everything else so they are soft when you need them.

STEP 2

Measure out your cup of rolled oats...

Then blend them into a fine powder. 

Like so...

STEP 3

Grab that raw chia seed and add it to your blended oats.

STEP 4

Now add your baking powder AND baking soda (forgot to add the soda in the picture lol)

STEP 5

Smash up half of that banana and add it to the mixture.

STEP 6

Now, add the remaining ingredients to your batter: the agave nectar, coconut milk, cinnamon, water and vanilla extract. Blend together very well!

STEP 7

Prep the 2 tbsp of coconut oil. I like to measure the amount aside and use a smidge of it for each pancake I cook. That way, I monitor how much oil I utilize. It's nice because I usually don't end up using the whole 2 tbsp after all. Yay for cutting calories :)

STEP 8

Now, let's get all the ingredients for the cream sauce prepped and into the blender: 2 dates, 1 tsp vanilla extract, 1/2 cup coconut milk, 1/2 banana (forgot to add in picture), 1/2 cup of soft cashews, and the optional salt.

STEP 9

Your blended cream should look a little like the photo below. If you'd like, you can warm it up on the stove or in the microwave. I recommend it!

STEP 10

Go to town on those pancakes! 1 serving will either be 1 large pancake or 2 small ones. If you're trying to stay in the 210 calorie serving zone, pour on about 3 tbsp of cream. You could also add a dollop of 0% fat Greek yogurt with some sliced fruit. Enjoy!

“You are what you eat. What would YOU like to be?” -Julie Murphy

Salmon Quinoa Quiche.

Nom.

As you could probably tell, I am a little obsessed with breakfast. I like to change things up a bit depending on whether I am in a sweet or savory mood. Since my last recipe was sweet, let's do some savory, shall we? I found this recipe on Fit Foodie Finds and absolutely had to try it from the moment I laid eyes upon it.

For this heavenly dish, you'll need:

-4 oz. of cooked salmon

-6 eggs

-1.5 cups of cooked quinoa

-1 tsp coconut oil or cooking spray

-Salt/pepper to taste

Preheat the oven to 350 degrees fehrenheit. Take out a muffin pan and wipe just enough coconut oil (or cooking spray) to lightly grease it up. Fill each space up with a muffin tin and then go ahead and scoop about an inch of quinoa into each space. Next, add some cooked salmon on top of each one. Lastly, individually crack an egg into every quinoa/salmon tin. You can add whatever remaining quinoa you have to the tops of each space for a little garnish. Of course, you can sprinkle some salt & pepper to taste :)

Enjoy! I know I will!