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nutrition

Matcha Green Tea Smoothie

March 5, 2014
matcha-green-tea-smoothie

When I moved to New York, a friend of mine gave me this advice: get ready, because things are going to speed up in a New York minute! There’s just something about New York City that gets people moving. And FAST. It seems I’ve constantly been on the go – between work, yoga classes, social engagements, writing for the blog, training for upcoming races and all the many other things there are to experience in this city.

What gives me the energy to do it all? My green smoothies! For this smoothie, I’ve added matcha powder. Matcha is straight, stoneground tea leaves, which provides you with green teas powerful arsenal of vitamins, minerals, antioxidants, and amino acids in a way no other green tea can. In fact, one glass of matcha is the equivalent of 10 glasses of green tea in terms of its nutritional value and antioxidant content. Matcha is also rich in L-Theanine, an amino acid that promotes a state of relaxation and well-being by acting upon the brains functioning.

This is a great option pre or post-workout. Even if you aren’t facing a grueling workout, this Matcha Green Tea Smoothie or my other Green Smoothie can help you through the everyday marathon.

green-tea-smoothie

Matcha Green Tea Smoothie

Serves 2

Ingredients:

  • 1 cup frozen mango, pineapple or peaches
  • 1 banana
  • 2-3 ice cubes
  • 1 1/2 cups unsweetened vanilla coconut milk
  • 1 large handful of spinach leaves
  • 1/2 tsp matcha powder

Directions:

  1. Put all the ingredients in a blender and blend at a high speed until creamy and smooth.
  2. Pour into a a glass and enjoy.

 

 

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Spicy Kidney Bean Chili

February 11, 2014
spicy-kidney-bean-chili

Perfect for coming home to after a chilly winter day, this is the type of dish where you cook a huge batch and enjoy the spoils for days on end, OR, dish it up in appropriate serving sizes and toss in the freezer. This is my version of ‘fast food’ – for those nights when you really don’t feel like cooking, simply defrost and enjoy. This dish is purely vegetarian but it’s hearty enough that even the most die-hard meat eater in your life won’t complain.

Spicy Kidney Bean Chili

Serves 3-4

Ingredients:

  • 1 Tbsp coconut oil
  • 1 onion, chopped
  • 1  clove of garlic
  • 1/2 tsp dried oregano
  • 1/4 tsp cayenne pepper
  • 1/2 tsp cumin
  • 1/2 tsp paprika
  • 1 Tbsp unsweetened cocoa powder
  • 1 can of chopped tomatoes
  • 2+ cups water
  • 1 medium sweet potato, chopped into 1″ cubes
  • 1 can kidney beans (or black beans)
  • 1 handful fresh cilantro, chopped
  • Serve with your choice of grain

Directions:

  1. Heat coconut oil in a large pot and add the onion, garlic, and spices and let fry for a couple of minutes. Stirring occasionally until the spices smell fragrant.
  2. Add tomatoes, water, sweet potato, and cocoa powder and cook for 15 minutes or so. Stir frequently.
  3. After sweet potatoes have softened, add the kidney beans and cook for 5 minutes further until well combined and hot. Stir in fresh cilantro. Serve with your choice of rice, millet or quinoa and top with avocado slices.
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Bircher Muesli with Berry Compote

January 29, 2014
bircher-muesli-with-berry-compote

Happy new year to you! I hope that your holidays were filled with lots of warmth, love and happiness. A new year is a brand new beginning so let’s kick things off with renewed energy and a sparkling fresh focus. You may have noticed that I’ve been pretty quiet on the blog for the past few months. That’s because I’m head down in creativity mode creating HUGE and very EXCITING new projects that I’ll be bringing your way next month and later this spring! One of the surprises may be an updated look to the blog!

I’ve been chatting with some of you about what kind of recipes are helpful to you, and it sounds like we are all very busy people. Too busy to make breakfast, too busy to make lunch and too busy (and tired) to come home and make dinner. With that in mind, I am trying to include more recipes for busy people so that they can eat homemade + healthy more often. Starting with breakfast.

This one right here takes minimal effort and can be made ahead of time. As you would expect, it is dairy-free and gluten-free and oh-so delicious. The idea of this bircher is to create an easy weekday meal that can be portable if needed. You then have the option to eat it as is, or add some extra bits and bobs as toppings. This is a fabulous start to the day. It provides a complete balance of sustaining complex carbohydrates, protein and essential fats.

bircher-muesli-berry-compote

Bircher Muesli with Berry Compote

Serves 2

Ingredients:

  • 1 cup grain of choice – quinoa, buckwheat, oats (I used steel cut oats)
  • 1+ cup of non-dairy milk or water (I used almond milk)
  • 2 Tbsp ground flax seed or chia seeds
  • berries of choice
  • nuts or seeds

Additional topping ideas:

  • pomegranate
  • bee pollen
  • cacao nibs
  • coconut flakes
  • nut butter

Directions:

  1. Combine the grain, non-dairy milk or water, flax/chia seeds in a large mixing bowl.
  2. Mash fresh berries with a spoon until mostly smooth.
  3. Spoon both mixtures creating layers into a container with a lid or place in jars for individual servings. Leave covered overnight in the fridge.
  4. Top with fresh berries or whatever you have at home. Enjoy.

Keeps for 3-4 days in the fridge.

 

Tell me, what other types of recipes, nutrition advice or other daily things would you like to see featured on the blog? Are there any design elements or functions you would like added/changed? Leave comments below! You can also join in the conversation on the figgy & sprout Facebook page, Twitter and Instagram too. Don’t forget to sign up for the monthly newsletter while you’re at it! 

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Tips for Healthy Holidays

December 18, 2013

It feels like December is in full swing now in New York City, with snow and colder temps too. I hope that you’re feeling the festive spirit, wherever you plan to be for the rest of the year! I always get a little nostalgic when we enter into the last month of the year.

There seems to be a common theme in questions I’m getting from readers lately, “how do I keep on track with healthy eating during the holidays?” This is the best time of year to practice good eating habits, and a little self-care in action.

My Top Tips for Healthy Holidays:

Plan ahead. Set yourself up for success by planning meals/snacks ahead of time so there is more time to create space for other things that are to be enjoyed during the holiday season. You’ll be prepared to stay in line with your goals and path.

Eat Mindfully. We’re all on the go, especially during the holidays, but we need to slow down. A food journal is a terrific tool to help you monitor meals. Try to not hurry, watch your portions and skip seconds – and you may just realize you don’t need them after all. Exercising mindful eating is a true practice and power once you’ve gotten nailed down, constantly check in with yourself and ask how truly hungry you are.

Eat your greens and veggies.  They’re full of water, fiber, nutrients galore and taste amazing. Try adding in a raw vegetable salad, raw veggie sticks, etc., to the very start of your meals.

Be in the now. The holidays are busy and stressful times for most people — with work, gift shopping, special get-togethers, and all kinds of other events; so, it’s a wonder how one stays calm through it all. The secret to survival — and, in fact, to having a wonderful time during these holidays and any‎ stressful situation — is to stay in the moment, as much as possible.

Move your body. Stay active and move your body every day, which helps relieve stress, regulate appetite, increase metabolism and boost your mood. Take a bike ride, walk your dog, join a fitness class, dance, practice some stress-relieving yoga, or hike with friends.

I hope these tips are helpful for you this holiday season, but more importantly these are tips to carry with you for life!

 

Go over to the figgy & sprout Facebook page and “like” it to receive more holiday tips and tricks I’ve been sharing. Don’t miss out :)

 

Do you have any tips for staying on a healthy track this month?

 

Photo Credit: my sister, Jenny Norris – jjnorris.com 

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