Recipes

Build Your Smoothie

Berry: blueberries, strawberries, blackberries, raspberries

Other Fruit: cherries, mango, oranges

Greens: kale, spinach, swiss chard, arugula 

Powder: protein powder, powder, mushroom chai

Seeds: flax, chia, hemp

Liquid: water, non-dairy milk 

NOTE: Foods that brown when you cut them like bananas 🍌, apples 🍎, and avocados 🥑contain an enzyme (polyphenol oxidase or PPO) that blocks the benefits of nutrients (polyphenols) in berries🫐 and cocoa 🍫. This doesn’t mean you should never eat these foods - just consider not eating them at the same time as berries or cocoa. Do you sweeten your berry or cocoa smoothies with bananas? Consider subbing with mango 🥭! You can also destroy this enzyme by cooking the foods - but who have time to cook their bananas! 😂

Miso Cranberry Date Brussel Sprouts 🌱 

Full of phytonutrients, prebiotics, and probiotics 🤩

Miso Kimchi Noodle Soup 🍲 

Miso and kimchi are both probiotics - they contain live beneficial bacteria 🦠 for the gut microbiome! The veggies 🥦 🥕, onions🧅, and garlic🧄 serve as prebiotics (food for the microbiome)! 

Bean Burgers - Nutritious and Delicious!

Beans are a superfood high in both protein and fiber, making them an excellent addition to your diet for increased longevity. They are also rich in micronutrients such as iron and magnesium. It's recommended to eat at least a 1/2 cup of beans per day, but gradually increasing fiber intake can help prevent gastrointestinal discomfort such as gas and bloating.

Mushrooms are another great food that can help lower your risk of cancer, as well as being a source of vitamin D. If you're not a fan of mushrooms, this recipe is an excellent way to incorporate them into your meals.

Onions are known for their anti-inflammatory properties and ability to add flavor to your meals. Pro tip: cutting onions 15 minutes prior to cooking them allows them to oxidize and provides the most health benefits.

Also, miso paste is a great addition to your diet for supporting your microbiome!

Ingredient list:

-cooked black beans

-blended rolled oats

-ground flaxseed

-spices of your choice (I used turmeric, black pepper, fenugreek, paprika, oregano, coriander, cumin, and garlic)

-red onions

-miso paste

-mushrooms

If you want to add more fat content to your burgers, you can add walnuts (a source of anti-inflammatory omega 3 fatty acids) or tahini to the mix. Every few months I make a huge batch of bean burgers and store the extras in the freezer 😋 I like to have my bean burgers with avocado, sliced tomatoes, and sliced onion wrapped in a collard green wrap (to replace a bun) or as a breakfast patty along with steamed greens.

Indian Lentil Stew!

inspired by @plantstrongfoods ! Add a squeeze of lime to increase iron absorption and serve over greens😋. If you don’t enjoy or have time to cook you can purchase this recipe prepackaged at plantstrongfoods.com.  

Japanese Sweet Potatoes

Enjoy this complex carb for lasting energy! I love to have sweet potatoes before my workouts. Try not to ditch the skin as its dark color contains nutrients and fiber. Fiber helps slow down carbohydrate absorption causing a slower/smaller rise in blood sugar levels.

*Pro Tips*

- Place sweet potatoes in the oven prior to preheating since the slower they are heated the sweeter they become

- Cool potatoes after cooking for enhanced resistant starch and microbiome benefits

Beetballs/beeteroni! 

A delicious way to add legumes and veggies to your day 🥕 These are a great addition to pizza or spaghetti 🍝 

Ingredients: Oats

Flaxseed 

Turmeric + other spices you like 

Lentils 

Beets 

Carrots 

Onion 

Maximize the Nutritional Benefit of Dark Leafy Greens 

Thoroughly chewing, finely chopping, or blending cruciferous vegetables converts glucosinolates (via the enzyme myrosinase) into anti-inflammatory isothiocyanates (ITCs) – specifically sulforaphane.

- Finely chop or blend cruciferous vegetables 40 minutes prior to cooking (once formed ITCs remain stable during cooking)

- Don’t have time to pre-chop prior to cooking?

✨Add mustard powder to cooked greens (this spice comes from the seed of mustard greens and adds the enzyme myrosinase allowing for ITC formation

✨Add raw cruciferous vegetables to cooked ones

If eating cruciferous veggies raw, chew them well or blend them - smoothies are great!

Pre-soak Chia Seeds to Improve Hydration & Enhance Digestibility

Chia seeds are a good source of omega-3 fatty acids, calcium, protein, and fiber. They can absorb several times their weight in liquid, so soaking them can help increase hydration in your body. Store the pre-soaked chia seeds in the refrigerator for later use.

- Topping: with your, cereal, oatmeal, yogurt, or salads.

- Chia Pudding: soak in your choice of liquid (such as almond milk, coconut milk, or yogurt) overnight. You can add flavors like vanilla, cocoa powder, or fruits.

- Smoothies: Add a tablespoon or two of chia seeds to your favorite smoothie recipe.

- Chia Water: Mix chia seeds with water and let them sit for a few minutes to form a gel. You can add lemon or lime juice and a natural sweetener.

- Chia Jam: combine mashed fruits (such as berries or peaches) with chia seeds. The chia seeds will help thicken the mixture naturally.

Grinding chia seeds can further enhance their absorption.

- Chia Sprinkles: grind chia seeds in a coffee grinder or food processor and use them as a topping for smoothie bowls, salads, or roasted vegetables.

- Baked Goods: incorporate ground chia seeds into baked goods like muffins, bread, or energy bars. You can use them as an egg substitute by mixing one tablespoon of ground chia seeds with three tablespoons of water and letting it sit until it forms a gel-like consistency.

Remember to drink plenty of water when consuming chia seeds, as they can absorb liquid and may cause discomfort if not consumed with adequate hydration. Start with small amounts of chia seeds, such as one to two tablespoons per day, and gradually increase your intake if desired.

Watermelon for Reduced Delayed Onset Muscle Soreness

Enhance muscle recovery during your sports season!

After intense workouts, micro-tears in the muscles can lead to inflammation and delayed onset muscle soreness (DOMS). However, consuming certain foods before exercising can help reduce this by decreasing oxidative stress and muscle damage.

These foods include:

• Watermelon 🍉

• Cherries 🍒, especially tart cherry juice

• Berries, especially blueberries 🫐, as their anthocyanidins can turn off inflammation genes and decrease free radicals in the bloodstream

• Grapes 🍇

• Spinach 🥬

• Ginger 

• Turmeric

These foods are rich in anti-inflammatory flavonoids that can support exercise recovery. Additionally, exercise itself can enhance the absorption of these nutrients 🚴. Elite training can also have a positive impact on our microbiome, increasing the bioavailability of flavonoids.

Concentrated forms of these nutrients, such as turmeric supplement pills and tart cherry juice, are best reserved for use during the sports season and not during off-season training. This is because during off-season training, muscle breakdown is necessary for strength gains, and muscle soreness isn’t as detrimental as when you’re aiming to perform at your peak. Watermelon is also potent in the photochemical lycopene which is a powerful antioxidant and may reduce cancer risk (especially prostate cancer).

Consult with a nutritionist to tailor your nutrition plan to your specific needs and goals. We can provide personalized recommendations to optimize your performance and recovery throughout your sports season.