Avocado

roasted citrus salad

Revamp your salad game to keep from getting bored towards the end of a salad filled summer. Roasted caramelized oranges are just what you need to add depth and complexity to mundane salads. Pair them with the bitter tang of arugula and smooth avocado and you get a salad that’ll feel sinfully gourmet.

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Roasted Citrus & Avocado Salad

Serves 4-6

Adapted from bon appétit

Ingredients:

  • 2 large oranges, peeled and sliced, seeds removed *
  • 4 tablespoons olive oil, divided
  • salt & pepper
  • 1/4 small red onion, thin sliced
  • juice of 1/2 lemon
  • 2 handfuls arugula
  • 1 cup chopped romaine lettuce
  • 1/2 cucumber, sliced
  • 1/2 avocado, sliced
  • 1 tbsp white balsamic vinegar

Directions:

IMG_5736Preheat your oven to 425′ F. Toss your citrus slices with 2 tablespoons of the olive oil on a baking sheet. Sprinkle with salt and pepper and roast your citrus, flipping occasionally, until you get a light char and a caramelized sweet scent (10-15 minutes). Let cool. **

 

Meanwhile, combine your onion and lemon juice in a small bowl. Allow to sit for 5 minutes, this will soften and mellow out the flavor of your onions.

In a large serving bowl, combine arugula, romaine, cucumbers, avocado, and roasted citrus. Pour onions and lemon juice over greens. Drizzle with remaining 2 tablespoons olive oil and white balsamic vinegar. Toss to coat

 

* Don’t feel like you’re limited to oranges here. If you’ve got blood oranges or love the taste of grapefruit try those! You could even do lemons for more flavor.

** Feel free to make your oranges ahead of time and keep in the fridge. They stayed pretty nicely for me and were in the fridge all day.

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We ate this tasty little salad with some tangy korean ribs and potato salad (recipes to come), but it was great with some pesto chicken salad the next day too!

 

 

smooth operator

I’ve said it before and I’ll say it again, smoothies and shakes are something we all need to be careful with. It’s just so easy to overdo it. Too much protein: you’re gonna pee it out or store it as fat. Too many carbohydrates and simple sugars from fruit or sweeteners: you’re gonna spike your blood sugar and store those carbohydrates as fat. We get a whole lot of benefit from eating our foods whole.

She had a terrible day, but now she's happy because smoothie.

She had a terrible day, but now she’s happy because smoothie.

Smoothies are, however, a great way to get protein, fruits, veggies, and healthy fats all in one glass. Not to mention that smoothies are easy for everyone to digest, both figuratively and literally.

Shakes and smoothies are especially helpful for athletes working to put on muscle mass or for recovery after intense workouts. The best time to provide our bodies with quick digesting nutrients in the form of a shake or smoothie is immediately post workout. Use these smoothies to get the nutrients you need after your WOD (within 30 minutes to an hour after aka your window of gainz).

Smoothie Recipes:

Go Hearty

  • 1 cup milk (your choice)
  • ½ cup rolled oats or steel cut oats
  • 1 banana
  • 2-3 tablespoons natural peanut butter
  • 2 tablespoons cocoa powder
  • ½ cup liquid egg whites
  • 2 tablespoons flaxseed meal
  • 5-6 oz. vanilla or plain Greek yogurt
  • 1 teaspoon vanilla extract
  • ½ cup ice

Directions: Add all ingredients to a blender. Turn on and blend until smooth

 

Go Green

  • 1 scoop protein powder
  • 1 cup chopped kale
  • ½ small avocado
  • 1/3 banana
  • ¼ cup pineapple
  • 3 strawberries
  • handful of spinach
  • ¼ cup water
  • ice for desired thickness

Optional:

  • ¼ cup uncooked steel cut oats
  • ½ celery stick

Directions: Add all ingredients to a blender. Turn on and blend until smooth

 

Go Simple

  • 1 scoop whey protein
  • 8 oz. unsweetened almond milk
  • ¾ cup berries
  • 2 cups raw spinach
  • 1 tablespoon chia or flax seed

Directions: Add all ingredients to a blender. Turn on and blend until smooth

Smoothie recipes adapted from bodybuilding.com

 

fajita salad

Posted by Corie

The fajita. A beautiful union of sizzling hot peppers and onions, with tender, juicy chicken or steak, slathered in guacamole and covered in a mound of fresh tomato salsa. Ditch the tortillas and add a bed of crisp lettuce… ayup, fajitas just became your new best friend.

stepbro

This shit I’m about to drop on you all is super easy. You can make everything from scratch or you can buy some of your favorite brand salsa or guacamole, it’s all up to you. These have tons of muscle building protein from the chicken, vitamins and minerals in all your veggie toppings and healthy fats from avocado. The brown rice is optional, but it definitely gives the dish a faux-chipotle feel and satisfied my complex carb craving. Sometimes, the body wants what the body wants, and it’s important to listen. But if gluten bothers you or you’re going all full-scale paleo, then by all means leave it out. Last note, you can definitely make this with steak or shrimp or a mix. Have fun with it.

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serves 4-5 w/ leftovers

For the Chicken:

(Feel free to use your own marinade instead)

1 pound boneless, skinless chicken breasts

1/4 tsp salt

1/4 tsp pepper

1/4 cup olive oil

1.5 tbsp honey

1 tbsp dijon mustard

1 tbsp grainy mustard

2 tbsp chopped, fresh cilantro

4 cloves garlic, minced

Throw the chicken in a gallon zip lock bag. Season with the salt and pepper. Whisk together the rest of the ingredients in a small bowl, when combined, pour over the chicken. Seal the bag and let that stuff sit in the refrigerator for one to a few hours. If you’re pressed for time, a half hour will do, but you won’t get all the flavor. Also… some adobo sauce would be bangin’ in there, but I didn’t have any.

Take the chicken out and cook over medium high heat on the stove in a sauté pan. Get a nice deep golden brown color on the outsides and then let them cook on low until done throughout. Make sure they are cooked all the way through because we don’t need any cases of salmonella round here. Then slice then and set aside.

For the Rice:

1.5 cups brown rice

pinch of salt

1 tsp coconut oil

juice of 1 lime

chopped, fresh cilantro

put your brown rice and 4 cups water in a pot over high heat. Throw in a pinch of salt and let that come to a boil. Cover and reduce to a simmer until all the water has been absorbed by your rice. Fluff with a fork and then stir in the coconut oil, lime juice, and fresh cilantro.

For the Peppers: 

3/4 medium yellow onion, sliced into strips

2 red, 1 orange, and 1 yellow bell peppers, sliced into thin strips

In a large saute pan, heat the onions and some coconut oil over medium-high. Cook these, stirring occasionally, until they start to brown and caramelize. Throw in the peppers and continue to cook and stir until the same thing happens to them. You want to get a real good color and flavor on these so taste often if needed. Season with salt and pepper.

For the Salsa: 

I made a fresh avocado salsa, but feel free to sub here.

2 large tomatoes, small chopped

1/2 small red onion, small chopped

1.5 avocados, chopped

juice of 1 lime wedge

pinch of salt

fresh cilantro

Just throw it all together and let sit in the refrigerator for 10-15 minutes to let all those flavors mesh.

Put it all together: 

Over a bed of thin chopped romaine and mixed greens, pile high a small scoop of rice, a healthy handful of those peppers and onions, slices of the chicken, and then the salsa. You can put all the salads together ahead of time or make it like a fajita salad bar where everyone makes their own. Get a good simple dressing, I used a chili-lime vinaigrette my mom picked up at whole foods, and drizzle that all over your salad. DIG IN. Gainz galore.

 

 

treat yo self

Posted by Corie

You’ve been working hard. You’ve been eating good and getting shit done. It’s time to treat yo self. With what you might ask? With some peanut butter chocolate avocado stuff.Unknown-2

Sounds tasty, right?

Now, before you go writing this stuff off because it’s made with avocados and avocados are for like guacamole and shit, just wait and hear me out. This chocolate avocado “pudding” is all the rage lately and since avocados are chock full of dense healthy fats, B vitamins, and minerals, all while being low in sugar… I figured, why not? I did have to use dark chocolate and I did have to add peanut butter, but the results were quite magical.

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Disclaimer: I wouldn’t eat this stuff to replace chocolate pudding. This is not chocolate pudding. Digging into this thing with the mindset that it is chocolate pudding, with the same taste, texture, and flavor will leave you crying on the kitchen floor in dissatisfaction. This is avocado stuff. It’s chocolatey and peanut buttery and banana-y. It’s a whole different animal. One that provides added health benefits and sanity to a busy week.

Disclaimer 2: This is still dessert. Yeah I know, avocado is a vegetable or something like that [let’s be honest, no one is really sure what an avocado even is], but it is a sweet meant to be eaten in moderation. Just because it’s healthier than a bowl of ice cream, doesn’t mean “eat this shit before and after every meal” or “binge on chocolate avocado stuff”. That being said, it is perfectly acceptable to treat yo self.

treat-yo-self

Chocolate PB Avocado Stuff

CREAMY-amazing-nutritionally-dense-Chocolate-Avocado-Pudding-sweetened-with-banana-and-dates

The minimalist baker made this stuff look real good. Photo from http://minimalistbaker.com

Adapted from The Minimalist Baker

1.5 ripe avocados

1 large ripe banana

1/3-1/2 cup unsweetened dark cocoa powder

1/2 cup crunchy natural peanut butter

1/3-1/2 cup sweetener of your choice (I used honey)

1/4 cup unsweetened almond milk

Whipped cream for topping

It’s easy. Put all your ingredients except the whipped cream in a food processor. Go light on the cocoa powder and sweetener because you can always add more after blending to get to desired flavor. Blend until creamy and smooth. Taste and adjust sweet or chocolate flavor as needed. Divide the stuff into six small servings. Cover in plastic wrap to prevent a film from forming and chill in the refrigerator for a few hours or overnight. These are best eaten fresh, but they will stay for a few days.

Take out, top with some whipped cream and if you’re feeling real fancy you can even drizzle them with warm melty peanut butter.

You're all total bosses so I know that your avocado stuff is going to look just like this. Photo from http://minimalistbaker.com

You’re all total bosses so I know that your avocado stuff is going to look just like this. Photo from http://minimalistbaker.com