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Greek Couscous Salad with Chicken!

Pasta is a carb that is universally a favorite. It’s filling, yummy, and it has you craving for more. However, sometimes it’s hard to control portion sizes and eat pasta day-in and day-out because it can often lack healthy fats and solid amounts of protein. 

But we have a solution to that: Greek Coucous Salad with Chicken! Couscous is a type of pasta, but is much smaller in size. Dressing this cousin of your typical pasta-noodle with olives (a healthy fat), some veggies, and some chicken is a perfect way to keep eating your favorite foods.

Check it out below!

Greek Couscous Salad : Serves 4-6 

Ingredients:

  • 2 cooked chicken breasts, seasoned with salt and pepper
  • 1 cup couscous
  • 2 cups cherry tomatoes, halved
  • 3 cucumbers, diced
  • 1/2 red onion, diced
  • 1 cup feta cheese cubed
  • 1 cup pitted kalamata olives
  • Fresh mint, chopped up
  • Fresh dill, chopped up

Directions:

  1. Cook two chicken breasts with salt and pepper in an oven. Remove and set to the size once fully cooked. 
  2. Cook the 1 cup of couscous with 1.5 cups water. Once fully cooked, take off the heat, fluff up with a fork, drain in cold water, and set to the size.
  3. Once the couscous is ready, mix in the chicken, cherry tomatoes, cucumbers, red onion, mint, Feta cheese, Kalamata olives, and dill into a large bowl. 
  4. Serve and enjoy! 

*inspired by thehealthyfoodie.com!

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Wod & Watch Party

WOD & Watch Party — Workout starts at Noon

The 2019 CrossFit Games are coming to a close, and we just can’t let it end without having our own “Games-Inspired” WOD!

Will it be 7 minutes of burpees or a 1RM snatch???? Only time will tell…..

Workout starts at NOON

****Watch Party 12p-2p****
Even if Sundays are your rest day, get your booty off the couch and come watch the Finals with us! Feel free to BYOB!

Healthy Snacks to Buy On The-Go

Sometimes when we’re shuffling between work, or even when going on a road trip, it’s *really REALLY* difficult to find healthy snacks. While home-made trail mix sounds appealing, sometimes you’re out of the house in a rush and you didn’t prepare the way you liked. Often, a simple piece of fruit won’t cut it either. But instead of pulling into a drive-thru, take a moment to survey your options.

Below, we have a list of snacks you can find in almost any gas station or food market store. Save this list and check it out!

healthysnacks

Health Snack Options: At any convenience store, gas station, or grocery store
Smart-Food Popcorn
Grain-Free Paleo Granola
Hippeas Organic Chickpea Puffs (sold mostly at WholeFoods and Starbucks)
Organic Applesauce
RxBars / Larabars / Perfect Bars / any natural protein meal bars
Dried Fruit with no added sugars
Justine’s Peanut Butter Packets

Keep in mind that snacks are supposed to keep you satisfied and happy until your next meal arrives. If your body is still ravishingly hungry and you’re not on a diet, it’s possible that you’re under-eating and your body needs more fuel. Have a full, balanced meal with enough proteins, carbs, and fats to keep your belly happy.

But other than that–happy snacking!

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

RECOVERY DAY – GARLIC BUTTER SHRIMP W/ ASPARAGUS (Gluten-Free/Whole30/Paleo)

Dinner is always tricky. It’s the end of the day and you want something that is nutritious and filling, yet easy to make. While meal-prepped chicken can make your life a lot easier, sometimes your taste buds crave something else.

One of the easiest recipes we’ve come across that hits all these criteria is this garlic butter shrimp with asparagus recipe below. It’s low carbs but full of healthy proteins and fats, meaning that it will hit all your nutritional goals for the day. 

Let’s get cooking.

Ingredients

  • 1.5lbs raw shrimp, peeled and deveined
  • 1 bunch asparagus 
  • 3 tbsp butter
  • 1 tbsp olive oil
  • 4 cloves of minced garlic
  • 2 teaspoons Italian seasoning
  • 1 teaspoon of salt and pepper, each
  • Less than ¼ cup vegetable stock
  • Lemon juice and rind 
  • Freshly chopped cilantro 

Directions

  1. In a large pan on medium-high heat, place 1 tablespoon of olive oil and saute asparagus until just cooked. Season with salt and pepper and set to the side.
  2. Add three tablespoons of butter to the same pan and add in the shrimp. Season with garlic, Italian seasoning, salt, pepper, and cook on each side for 2-3 minutes. Add in the vegetable stock once shrimp is cooked. 
  3. Add the asparagus to the pan once again and cook the shrimp and asparagus together. Garnish with lemon juice, a light dusting of the lemon rind, and freshly chopped cilantro. Serve and enjoy! 

*inspired by eatwell101.com!

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Recovery Day – Homemade Trail Mix

Trial mix is a hearty, crunchy, and savory snack that all age groups can enjoy. Trial mix can be made ahead of time, stored for weeks to months, and is easily customizable. However, trial mix is somewhat expensive to buy, so we decided to make our own healthy and affordable version.

Below we have the ingredients for this tasty snack that is low in sugar so you’ll be making batches of this weekly with ease. Enjoy on the road or at home!

Homemade Trail Mix | Yields 6-8

1 c banana chips, unsweetened
½ c dried cherries or cranberries 
½ c whole almonds
½ c pecans 
½ c cashews
½ c pumpkin or sunflower seeds, shelled
½ c peanuts
¼ tsp salt
1 tsp cinnamon
½ c dark chocolate (optional) 
1/2 c coconut flakes, unsweetened (optional)

  1. Combine all ingredients into a large bowl and mix well.
  2. Once combined, store in bags or mason jars.
  3. Keep in a relatively cool area for up to one month. Enjoy! 

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Recovery Day – Brunch-Ready Blueberry Waffles

Sunday mornings are perfect for brunch, some family time, and a relaxed day for the mind, body, and soul. Making your own food Sunday morning should be simple, but filling.

Below, we have an easy recipe for some protein waffles that will make you, your family, and your friends asking for more.

Blueberry Protein Waffles | Serves 1 (around 2 waffles)
Calories: 178 | Carbs 20 | Protein 22 | Fat 2 

1 scoop (about 23g) or serving vanilla protein powder (whey, plant-based protein powder, etc)
1/3 c egg whites
1 tsp ground cinnamon
1/2 tsp pure vanilla extract
½ c mashed banana
¼ c blueberries

Instructions

  1. Heat a waffle iron to medium-low heat. Set to the side.
  2. Mix all ingredients in a bowl until well-combined. 
  3. Spray the waffle iron with non-stick spray. Scoop half the batter onto a non-stick waffle iron and cook. 
  4. Repeat with other half of the batter.
  5. Serve warm and top with more berries. Enjoy! 

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Recovery Day – Summertime Protein Smoothie

Smoothies are colorful, great for on-the-go, and a post-workout staple. However, they can be 1) expensive 2) carb/ sugar heavy, and 3) not all that filling. Making your own smoothie solves all these problems because not only are you aware of what you’re consuming, but it’s infinitely customizable.

Personally, I find it hard to eat a big meal after working out because most of the food I usually crave in the morning (protein pancakes, eggs, oatmeal, etc) is all heated food. Typically, after working out, you want to cool down, but still eat quickly. Eating just fruit simply won’t cut it, so finding a balance between your carbs, proteins, and fats is important. 

Here’s a protein-filled smoothie to cool you off this summer that fills all your needs.

Summertime Protein Smoothie | Yields 1

12 oz skim milk, unsweetened coconut milk, or any milk of your choice
1.5 scoops vanilla or strawberry flavored protein powder
1 medium-sized banana, fully ripe
1 c of frozen strawberries
1.5 c of spinach
1 tablespoon natural peanut butter

Throw all the ingredients in a blender and mix. Serve immediately and enjoy! 

*inspired by menshealth.com

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Recovery Day – The Best Homemade Oatmeal

When on a diet or even simply trying to start a consistent breakfast routine, most people gravitate towards oatmeal. However, even though it seems like a simple breakfast, it can sometimes be daunting. Oatmeal can either be incredibly healthy or crazy sugar-packed, so it’s important you develop a fail-proof oatmeal recipe.

Below we have a fast oatmeal recipe that guides you through a step-by-step process of how to make easy, fast, and healthy oats.

Healthy Oatmeal | Yields 2 

1 c rolled oats 
1 c milk (nonfat, coconut milk, etc)
1 c water
A pinch of salt
1/2 tsp ground cinnamon.
1 tsp honey or agave 
Toppings of your choice such (chia seeds, peanut butter, or fresh berries)

  1. Add in oats, milk, water, and salt to a pot. Bring to a boil and then let simmer until thickened. Remove from stove.
  2. Divide equally between two bowls and serve with 1/2 teaspoon honey or agave. Add in toppings.
  3. Enjoy! 

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Recovery Day – Fast & Easy Chicken Parmesan

Chicken Parmesan is a favorite when going out to eat, but it’s often hard to recreate at home. It can be overly-cheesy, under-seasoned, and often takes way too long to make in your own chicken.

However, we have a fast and easy recipe for chicken parmesan that’s also health-conscious. In 25 minutes, give this recipe a try and integrate into your everyday meals!

Fast and Easy Chicken Parmesan | Serves 2

Ingredients:
1/2 c whole wheat breadcrumbs
1/4 c Parmesan cheese
1 tsp dried Italian herbs
salt and pepper (1 tsp each)
2 Tbsp coconut oil
2 chicken breasts
1 c tomato sauce 
2 thin slices fresh mozzarella cheese
Fresh parsley

  1. Preheat the oven to 425 degrees. Mix in breadcrumbs and parmesan with the Italian herbs, salt, and pepper. Set to the side. Heat coconut oil in ovenproof skillet over medium heat. 
  2. Place the chicken breasts in the breadcrumb mixture. Flip until chicken is well-coated. Place all the chicken breasts in the hot skillet with coconut oil and fry for 4-5 minutes on each side. 
  3. Once fried, put the chicken in the oven for 5-10 minutes or until the chicken is fully cooked. 
  4. Add the tomato sauce to skillet and place thin mozzarella slices on top of each chicken breasts. Put back in the oven for 2-3 minutes. 
  5. Serve warm with fresh parsley and zucchini noodles as a healthier option. Enjoy!

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Recovery Day – 140 Calorie Raspberry Lemonade

As the summer heat gets increasingly hotter, it can be hard to find cool, healthy ways to cool down. Often, an icy milkshake or a sugary cold drink seems like the best option that will combat the heat — but they’re often calorie-dense and expensive. 

Below, we have the perfect healthy summer drink you can make at home: Raspberry Lemonade with Honey!

Raspberry Lemonade with Honey | Yields 5 Servings | 140 calories

The juice of 5 lemons
1/3 c of honey
1 c fresh raspberries
5 c water
Lemon slices
Fresh raspberries
Ice cubes
8 mint leaves for garnish

  1. Mix 1 cup of water, the juice of 5 lemons, ⅓ cup of honey, and 1 cup of raspberries to a blender and blend until no clumps are present.
  2. Strain the lemon juice mixture and add in 4 cups of water. Place in pitcher. 
  3. When ready to serve, add in ice cubes, fresh raspberries, lemon slices and 2 mint leaves per drink.
  4. Serve cold. Enjoy!

*inspired by the busybaker.com

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!