Optimum Bodies Blog

The title sounds weird doesn’t it?
Both carrots and mangoes are packed with beta-carotene and vitamin-A.  Together; these compounds have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin.  Although the combo may seem strange, using frozen mango makes the smoothie extremely refreshing, perfect for a hot day.

It has only been a few days and I have already made two batches of these scrumptious cookies!
They are extremely easy to make, require simple ingredients, are dairy free, and of course, are a healthy alternative to all the other cookies out there!

Ingredients:
1  medium banana, mashed
1/2 cup creamy natural peanut butter (I used half almond butter and half natural peanut butter)
1/4 cup maple syrup (I used organic honey)
1/4 cup unsweetened applesauce
1 tsp vanilla extract
1 cup rolled oats
3/4 cup whole wheat  flour
1 1/2 tsp cinnamon
1/2 tsp baking soda
pinch of salt
1/3 cup dried cranberries (I also added shredded coconut, dark chocolate chips, raisins and ground flax seed for extra fiber!)

Directions:

Preheat oven to 350 F.

In a small bowl, combine the banana, peanut butter/almond butter, syrup/honey, applesauce, and the vanilla extract.

In a separate bowl, combine the flour, oats, cinnamon, salt, and baking soda. Stir the dry mixture into the wet mixture until well-combined. Stir in the cranberries.

Prepare a large baking sheet with parchment paper. Drop the dough onto the pan using a 1/4 cup measure. Wet a spatula and flatten down the mounds of dough so they are about 1/2 inch thick. (I put mine into a muffin tray with muffin liners so it’s easier to grab these yummy cookies and go!)

Bake for 15 minutes or until browned.  ENJOY!

Yield: 12-14  cookies.

Nutrition Information (per cookie): 134 calories; 5.3 g. fat; 0 mg. cholesterol; 90 mg. sodium; 19.6 g. carbohydrate; 2.4 g. fiber; 3.1 g. protein

Ever wonder what to do with all that leftover pulp you get when you use your juicer? Try mixing it up with some beans, rice and sweet potatoes for some high fiber veggie burgers!

My juice today consisted of:

• 2 cucumbers
• 4 stalks swiss chard
• 6 stalks kale
• 1 lemon
• 3 apples
• 1 inch piece of ginger

I squeezed all the excess juice out of the pulp and combined it with the following:

• 2 cooked sweet potatoes
• 1 can lentils (rinsed)
• 1 cup (measured dry) brown rice
• 1 egg
• 2 tbls olive oil
• 2 tsp cumin
• 2 cloves garlic
• 1/2 tsp curry
• 1/2 tsp paprika
• 2 1/2 tsp sea salt

Preheat oven to 350 & prepare 2 baking sheets with parchment paper and olive oil.  Mix all ingredients (except lentils and rice) in food processor.  Pour mixture into a large bowl and add lentils and rice.  Form into burger sized patties, bake @ 350 for 1 hour or more, turning halfway through.

Quinoa – an ancient grain, is a complete protein and is very versatile to cook with.  When cooked it has a fluffy, creamy texture and somewhat nutty flavor.  For this recipe, I added sweet ingredients to create a light and healthy breakfast.  I liked it so much I also ate it for lunch!

Ingredients:

• 1 cup quinoa
• 2 cups water
• 2 tbsp of shaved coconut
• handful or raisins and/or cranberries
• 2 tbsp ground flaxseeds
• 1 tsp of cinnamon
• handful of walnuts or any nut for that matter

Dressing (optional):

• 1/4 cup olive oil
• 1/8 cup white balsamic vinegar
• 1 clove of crushed garlic
• 1 tbls dijon mustard
• 1 tsp honey to taste

Directions:

Bring to boil 2 cups of water and 1 cup of quinoa (makes 2-3 servings)

Reduce to a simmer, cover and cook until all water is absorbed and quinoa becomes fluffy (about 15 minutes)

Add all other ingredients according to personal preference and enjoy!

As we know, it is important to keep hydrated – especially before, during and after exercise.  This refreshing recipe brings water to life and helps fight bloating.

Directions & Ingredients

• Fill a jug with water (about 8 cups)
• Thinly slice and peel one medium cucumber
• Thinly slice one medium lemon
• One teaspoon freshly grated ginger
• A few stalks of celery
• 12 spearmint leaves

Combine all ingredients with the water, let the flavors marinate with each other.

The goal is to drink one jug by the end of each day.

We’ve been eating more vegetarian meals lately, in an effort to have a more alkaline (anti-inflammatory) diet. I had a craving for stuffed peppers the other day, and came up with the following tasty concoction:

Ingredients:

• 4 red peppers – halved lengthwise and seeds removed (keep the stems on if you can)
• 4 – 5 ripe tomatoes (diced)
• 3 cloves garlic (minced)
• 1/3 cup crumbled feta cheese
• 1 tbls dried oregano
• olive oil
• pinch of sea salt

Pre-heat your oven to 375. Cut the peppers in half lengthtwise, try to keep the stems on (for presentation purposes, plus they help the peppers keep their shape). Place peppers cut side up in a glass baking dish. Combine remaining ingredients together and fill the peppers. Drizzle with olive oil. Bake for approximately 50 minutes.  We had these with brown rice and they were absolutely delish! Next time I may add some fresh basil and kalamata olives.. There are so many possibilities with this recipe.

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com.

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

As a snack, appetizer or side serving of your daily greens, kale chips are healthy and delicious!

Kale which is a form of cabbage is an excellent source of calcium, iron, vitamin a and c and chlorophyll.

Ingredients:

-1 bunch of kale (stems removed and leaves torn into roughly 2-inch pieces

-2 tablespoons of extra-virgin olive oil or coconut oil

-1 tablespoon of fresh lemon juice

-1/4 cup of sesame seeds

-pinch of salt, or any other seasonings you would like

Directions:

-heat oven to 200 degrees

-in a large bowl (or large ziploc bag) drizzle kale with oil, lemon juice and sesame seeds.  toss until evenly coated.

-transfer to baking sheet and bake for 30 minutes! Flip half way through.

Kale chips should be dry and crisp, remove from heat and let them cool completely.  Can be stored in an airtight container for up to 3 days.

Enjoy!

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com.

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca