Zucchini Ribbon Salad

Looking for a cleansing salad to get you back on track from Thanksgiving weekend?  This Salad is more than just Pretty,  its packed with greens and full of flavor.  The Feta Cheese and toasted almonds are the perfect topper adding flavor and crunch.  Why add Zucchini's to your diet?  Well I'll tell you....

My Top 3 reasons for runners to eat more Zucchini:

Zucchini's are a great source of Potassium, Which will help counter act those muscle cramps.  Potassium is an important electrolyte aiding in recovery and fluid balance in the body.

1 Cup of Zucchini contains nearly 30% of your daily intake of Vitamin C!  Vitamin C is crucial for a healthy body, aiding in many processes including freeing your tissues of harmful free radicals, keeping tissues strong, and helps your body metabolize cholesterol.

The peels of zucchini have dietary fiber which helps with digestion.  The high amounts of fiber in zucchini also help prevent carcinogenic toxins from settling in the colon, lowering the chance of certain cancers.

So here's the recipe, enjoy!

Zucchini Ribbon Salad:

Ingredients-

-about 2 big handfuls or more of arugula or spinach

-1 clove garlic minced 

-3 tsp olive oil

-1 tsp apple cider vinegar 

-1 tsp Dijon Mustard

-feta cheese to your desire

-Oregano, salt, pepper to taste

-handful of toasted nuts (I used almonds but can use pine nuts, walnuts, etc)

-2 medium size Zucchini's

Directions:

-make your zucchini ribbons with a vegetable peeler or a mandolin slicer (about 1/16")

-Sauté the ribbons in a pan with olive oil, or you can cook the strips on a grill until tender.  Let them cool

-mix the olive oil, vinegar, mustard, and seasoning to make the dressing. 

-toss the salad base greens with the dressing

-top with zucchini ribbons, feta cheese, and toasted nuts

Bon Appetite!  

Apple, Bacon and Broccoli Salad

Looking for a new way to get in your greens?  This salad is filling, full of nutrients, sweet, savory, and has the perfect amount of crunch.  Having broccoli as the base allows you to dress the salad and it doesn't get soggy like a leafy salad would.  You can make it on Sunday and enjoy it throughout the week!

Besides the amazing taste, this salad is packed with incredible health benefits, and here are my top 3 for a healthy and active life:

1. Broccoli helps with Cholesterol Reduction.  Like many whole foods, broccoli is packed with soluble fiber that draws cholesterol out of your body (so wait until after your run to eat it....)

2. Anti Oxidant and Anti inflammatory nutrients to help fight cancer, increase hearth health, and reduce allergic reactions. 

3. Healthy Bones!  Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.  The healthier your bones, the longer you'll be moving!

Here's the Recipe, enjoy!

Apple, Bacon, Broccoli Salad with Rosemary Vinaigrette Dressing

INGREDIENTS

2 heads broccoli, florets only, chopped

1 large red apple, diced

1 cup toasted almonds, chopped

½ cup pomegranate seeds (can buy pre packaged and ready to go seeds at costco, highly recommend!)

¼ cup dates, chopped (about 10)

4 slices crispy bacon

For the vinaigrette:

2 cloves garlic, minced

the juice of 2 limes (about 1/4 cup)

¼ cup avocado oil (or extra-virgin olive oil)

2 tbsp Dijon mustard

1 tbsp white wine vinegar (or apple cider vinegar)

2 tbsp raw/unpasteurized honey

½ tsp salt

½ tsp black pepper

1 tbsp fresh rosemary, chopped

INSTRUCTIONS

Steam the broccoli over salted boiling water or cook it in the microwave in about a quarter of a cup of slightly salted water for 2-3 minutes, until it turns bright green and is slightly softened. Plunge the cooked broccoli in icy cold water to stop the cooking process and set it in a colander covered with a paper towel to drain and dry, place in fridge until time to use.

In a separate pan, cook the bacon strips until nice and crispy (I like mine well done as you can see).  Remove to a plate lined with a paper towel to absorb excess fat. Reserve. Chop up toasted almonds, dates, and apples, and set aside.

In a small food processor, add all the ingredients for the vinaigrette and process until smooth and creamy. Set aside.

In a large mixing bowl, add broccoli, pomegranates, apples, chopped dates, chopped almonds and vinaigrette and mix until thoroughly combined. Break the bacon into pieces and mix it right in.

Serve immediately or leave in the fridge for a few hours to allow flavors to develop. This salad will keep in the fridge for 5 to 6 days in an airtight container.

*Bonus* I used some left over dressing, added with a dash of balsamic vinegar, as a glaze to some Fish that I had on the other half of my plate with the salad, it was divine!  Pour glaze on raw fish in a pan and bake at 400 F for 15 min.  

Mini Paleo Pumpkin Pies

Alright if you didn't already know this I love anything Pumpkin!  Maybe its because I'm an October baby, but either way I love it.  I love pumpkin pie but usually feel like crap after I eat it, so I decided to give it a healthy twist.  This crust is completely Gluten Free, and full of protein and healthy fats.  The Filling is light, creamy, and full of flavor.  The muffin size is perfect when you just want a little bite and not a whole piece of pie, so you can have your cake and eat it too ;)  I hope you enjoy this healthy spin on a fall classic as much as I did!

Mini Paleo Pumpkin Pies:

Crust-

-1 C Cashews + 1 C Almonds ground up to flour

-1 Egg

-2 Tbs Coconut Butter

Preheat oven to 350.  Combine in a food processor until it becomes dough like.  Spoon into muffin tins and press down firmly to form a crust shape.  Bake for 6-8 min, or until edges are starting to brown.  Remove at let them cool.

Pie Filling-

-1 Can Pumpkin puree

-1/2 can coconut milk

-1/2 C raw honey or maple syrup (I used a mixture of the two)

-2 eggs

-1 tsp cinnamon

-1 tsp pumpkin pie spice

Blend together with hand mixer.  Beat until there are no lumps.  Pour filling into muffin tins over crust. Bake for 15-20 minutes, or until centers are firm.  Use knife to remove mini pies from the muffin tins.  Top with a dollop of whip cream. 

Quinoa Carrot Muffins

Busy, early mornings call for a quick, on-the-go breakfast that will give you energy for what the day has in store for you.  Also having healthy snacks on hand can keep you from consuming the alternative junk food snacks that are usually the most convenient.  For these reasons and more I present to you.... Carrot Quinoa Whole Wheat Cinnamon Muffins.  Dont let the name intimidate you.  There's just so much goodness packed in these muffins I had to fit it all in the title.  These Muffins pack a punch with quinoa, greek yogurt, and carrots in the mix providing Protein, complex carbohydrates, and energy.  Great for breakfast or a pre or post workout snack.  

My top 3 reasons why Runners should eat more Quinoa....

Quinoa is the only grain that is a complete protein, which means it contains all nine essential amino acids your body needs to repair your muscles after a good workout.

Quinoa is rich in complex carbohydrates to replenish muscle glycogen after depleted from your workout.

Quinoa is also a great source of fiber, which can help reduce blood sugar levels, lower cholesterol, increase fullness and help with weight loss.  Not to mention trace minerals such as magnesium, riboflavin and antioxidants that Quinoa is packed with.  

Here's the recipe, Enjoy!

Quinoa Carrot Muffins:

makes 16 muffins

Ingredients:

Dry....

1 C cooked Quinoa (1/2 C dry quinoa cooked in 1 C of water)

1/4 C Maple Syrup

1/4 C Brown Sugar

3/4 C Whole Wheat Flour 

1/4 C flaxseed meal

1/4 C Coconut Flour

1 tsp baking soda

1/2 tsp salt

1 1/2 tsp cinnamon

1 tsp nutmeg

wet...

1/3 C Coconut Butter (can use regular butter)

1/2 C low fat plain greek yogurt

2 tsp Vanilla extract

2 eggs beaten

1/4 C unsweetened vanilla almond milk

1 1/2 C carrots shredded 

Directions:

Preheat oven to 350.  Cook the Quinoa by boiling 1/2 C dry quinoa in 1 C water, cook for about 15 min.  Mix the Dry ingredients and the Wet ingredients in a seperate bowl, then combine together.  You can also add nuts to this recipe if you would like.  Fill you Muffin tins 3/4 the way full.  Bake for 18-25 minutes, or until toothpick comes out clean.  

When Muffins are done and cooled, you can store in the freezer to store and heat them up when you want one.  

GRILLED SALMON WITH AVOCADO SALSA

This is hands down one of my favorite dinner recipes!  I've been a salmon lover my whole life and grew up on some pretty amazing recipes, but as of right now this one is my favorite, which is saying a lot!  

This recipe provides a good source of protein, healthy fats, and tons of nutrients you need to refuel your body during training season.  Bonus: I even had left over avocado salsa and had it for lunch the next day on top of a baked sweet potato!  Which is an awesome source of carbohydrates for athletes.  

My top 3 reasons why athletes and everyone should eat more salmon:

1. Eating Salmon improves bone density and strength, combating inflammatory joint conditions such as osteoarthritis.  (thanks to small proteins called bioactive peptide)

2. Eating Salmon can help increase your cardiovascular health.  With its high levels of Omega-3 fats, EPA, and DHA you'll reduce inflammation and keep your blood flowing nice and smooth.

3. Salmon is an excellent source of vitamin D which is crucial on the path to obtaining optimal health and performing your best, while fighting cancer and other life threatening diseases.  

I hope you enjoy this recipe as much as I did, here ya go!

Grilled Salmon with Avocado Salsa:

You will need....

-2 lbs Salmon, 4 pieces

-1 Avocado

-1 Tbsp chopped Cilantro

-Juice from 2 limes

-1 tsp Onion Powder

-1/2 Red onion, small

-1/2 tsp Ancho chili powder

-1 tsp black pepper

-1 tsp Salt (+ extra for taste)

-1 Tbsp Olive Oil

-1 tsp ground cumin

-1 tsp paprika powder

-a grill or panini make 

Here's what you do...

1. Mix the salt, chili powder, cumin, paprika, onion and black pepper together, rub the salmon fillets with olive oil and this seasoning mix

2. refrigerate for at least 30 minutes

3. Pre-heat the grill

4. Combine the avocado, chopped onion, cilantro, lime juice, and salt in a bowl and mix well, chill until ready to use.

5. Grill the salmon to desired doneness. (I grilled for about 5 minutes on my panini maker and they turned out divine!)

6. Top with Avocado Salsa and enjoy

This post can also be seen on Altra Runnings Blog { http://blog.altrazerodrop.com } Which I am now the official recipe guru of I guess ;) But if you're looking for running shoes, you need to try Altra's! {altrarunning.com} Seriously you won't find a more comfortable shoe, its all I wear!  

Zucchini Pumpkin Pancakes!

It's my favorite time of year!! I love the changing leaves, the crisp air, and most of all, pumpkin flavor everything!! 

Happy to share my healthified pumpkin zucchini pancakes! Enjoy:

Pumpkin Zucchini Pancakes! 

Dry ingredients:

-1 1/2 C oat flour 

-1/2 tsp salt 

-1/2 tsp baking soda

-1 tsp cinnamon 

-dash of pumpkin pie spice

*mix together*

Wet ingredients:

-2/3 C pumpkin

-1/2 C unsweetened apple sauce 

-1/4 C brown sugar 

-2 eggs 

-2 tsp vanilla

-1 C grated zucchini

*mix together*

Mix wet and dry together, cook on a pan like pancakes!

I topped mine with Greek yogurt mixed with cinnamon and honey 

Healthy "er" Zucchini Bread

I love september and I love garden veggies!  one of my guilty pleasures is home made bread.  And since garden veggies are in season right now naturally my favorite combo is Zucchini Bread!  I found this recipe and compared to most it is healthier, making it not so much a "guilty" pleasure.  Utilizing some healthy alternatives such as Apple Sauce for oil or sweetener, Coconut oil rather than vegetable oil or butter, whole wheat flour and oat flour in place of white refined flour, ground flax seed to add some Omega-3's, and Honey instead of empty calorie white sugars.  

I Say Healthy"er" rather than officially giving it the title of Healthy due to the fact that it does have Brown sugar in there, plus Honey which is still a sugar, and flour even though it uses better flour options.  But definitely better options than the traditional baking alternatives.  So enjoy! (try not to eat the whole loaf ;) 

So here's the recipe (found on triedandtasty.com)http://triedandtasty.com/2013/07/no-really-its-healthy-zucchini-bread-2/

Healthy"er" Zucchini Bread 

makes 1 Large Loaf+ 2 mini loafs

Ingredients:

-3 C of shredded zucchini (1 large zucchini or 2 med/small zucchini)

-1 C of unsweetened applesauce

-1/2 C coconut oil, softened or melted

-3 eggs

-3 tsp of vanilla extract 

-1/2 C coconut palm sugar, or brown sugar

-1/4 C pure maple syrup, or pure/raw honey

-1 1/2 C whole wheat flour

-1 1/2 C oat flour (ground up rolled oats in food processor)

-2 Tbs ground flax seed

-1 Tbs cinnamon

-1 tsp baking soda

-1/4 tsp baking powder

-1 tsp salt

-1 C chopped walnuts or if you want more of a treat 1/2 C semi sweet chocolate chips (both optional)

Directions:

-Preheat oven to 350 F. Spray your loaf pans with non-stick cooking spray.  Set aside.

-In a stand mixer with the paddle attachment blend zucchini, applesauce, oil, eggs, vanilla, brown sugar, and maple syrup/honey.  

-In a seperate bowl whisk together remaining dry ingredients, except nuts or chocolate chips.

-Pour batter evenly between the loaf pans.  Bake for 40-45 min or until toothpick inserted comes out clean.  Cool on rack 5 minutes before removing from pan.  I dare you to stop at one slice.... ;)