Contrary to popular opinion, I eat carbs other that fruits, vegetables and chocolate. Complex carbohydrates such as potatoes (sweet and regular), quinoa, oats and rice are my go-to choices when I need a steady source of fuel for marathon or spartan training.
My recipe for Asparagus Lemon Thyme Risotto sounds like it might be too fancy for a busy weeknight meal, but never fear – you can actually make risotto in the microwave in under 30 minutes, without most of the hands-on attention the traditional method takes! Plus, you only dirty one dish – WIN! Read on to get the speedy side dish recipe! Continue reading →
Keeping my nutrition in check with my busy family, work and training schedule can sometimes seem like one of the hardest tasks at hand. If I don’t put a priority on properly fueling first thing in the morning before my workouts, and then afterward, I definitely notice an increase in my recovery time, dip in my overall energy and concentration levels, and a reduction in performance the next day. Day after day, this can become a downward spiral. For example, if the stress starts getting to me, I’m prone to lose weight and stop sleeping and that’s no good for an athlete trying to maintain and/or grow muscle mass.
Thankfully, I plan ahead more these days with simple solutions for success, like putting up portions of leftover steak in the freezer for future salads, meal prepping a week’s worth of whole grains like quinoa or oatmeal, and placing my scoops of protein powders and recovery drinks into single-serve baggies for a grab-and-go before the gym. Read on to get the recipes for my easy make-ahead Chocolate Peanut Butter Protein Power Oats and learn about some of the sports nutrition products I rely on from Life Time Fitness. Continue reading →
Are you ready to have your avocado-loving mind blow? In a pinch, you can soften a rock-hard avocado in the microwave in 2 minutes or less!
Most of us know that firm avocados take a couple days or more to achieve that magical yet fleeting soft, creamy state, even using tricks like storing next to a banana, sticking in a brown paper bag, or even burying in a canister of flour. When you need a soft avocado STAT and not “someday,” this microwave trick (probably my best of many avocado hacks yet), will save the day.
Please note, this is not the very most OPTIMAL way to enjoy a softer avocado, because obviously that would be natural avocado ripening. But like I said, sometimes we just don’t have time for that! It’s still an effective avocado softening solution that can help your satisfactorily get of a pinch at meal time.
Pick an avocado: Choose your avocado to “ripen” in the microwave. This will be a hard avocado, not yielding to gentle pressure – because if it does have that “give,” it’s ready to be cut or mashed up and devoured. This technique works best with rock hard to very firm avocados. For example, the avocados I used could not even be cut in half and twisted from the seed. If that seed (pit) seems too hard to get out, an avocado tool can help and is much safer than a knife.
Prepare the avocado: There’s not much to do, except use a fork or small paring knife to add a few prick marks to allow any steam forming to escape. While some have suggested removing the seed before microwaving an avocado, I find that it holds the heat that helps soften the avocado from the middle.
Microwave the avocado: Set whole avocado in center of microwave and use “defrost” or “low” setting to microwave in 30 second intervals. Between each 30 second blast, allow avocado to sit for 30 more seconds to slowly and gently used the heat that is building up in the seed. I usually do 3 to 4 cooking increments (totaling1:30 to 2 minutes of cook time). Use care when removing avocado from microwave, it may feel like a hot potato. When cool enough to touch, gently squeeze to ensure desired softness. If still hard, microwave for another increment or two, until done. Please not that these directions will vary based on 1) the avocado size, 2) the avocado ripeness, 3) the wattage of your microwave, and 4) fate.
The only caveat to this avocado hack is that the taste may not be as blissfully “avocado” as ripening the natural way. Some have said this microwave hack “diminishes” the taste – I didn’t find that to be true. What you will be tasting is an avocado that is not fully ripe but has been tricked into being soft – how can something be diminished, if it has not acquired its fully state of being. There I go being philosophical about fruit again!
Regardless, this little trick is a lifesaver if you realize you have a company coming and your investment in avocados aren’t cooperating. So, you’ll just add a little more lime juice and garlic to your guacamole, the creaminess will still be there! It not guac, then the avocado will still be soft enough for slicing (I like this avocado tool). I was able to put this hack to the test in a big way when I realized I had about 20 pounds of avocado “rocks” last weekend when two hours away from teaching a class on how to grill produce – including grilled avocados.
Today (January 31st) is National Hot Chocolate Day. I love me a hot beverage any time of day during colder weather, but tea, coffee and even a classic mug of cocoa can keep me up at night thanks to caffeine. Even though regular hot chocolate only has about 1/8 the caffeine of a cup of coffee, that little bit can still make a difference if you struggle with sensitivities, insomnia or other sleep issues. Plus, it’s so sugary – who wants that sugar buzz at night? Not me.
So, I made a few swaps to a rich and chocolaty recipe I make often for the kids. This homemade hot beverage will nutritiously satisfy your sweet tooth while helping you drift off into dreamland. Plus, it’s free of caffeine thanks to carob powder and also added sugars – only a bit of the natural sugars you get in the cherry juice.
I make no excuses, I have a sweet tooth. Almost daily I eat chocolate, coated on almond for balance. Ha ha! I love fruit just as much as chocolate, and in my dream life would have a personal chef at my beckoned call to serve me sliced watermelon and pineapple drizzled with passion fruit. Oh, and figs. Give me all the figs, especially figs with honey.
However, even too much of Mother Nature’s “candy” can start to rack up the calorie and carb count and that’s why I have fallen in love with a new product from a brand we all know, Truvia® . Truvia® Nectar is a blend of stevia and honey that makes a great substitute agave, sugar, and honey – and it only has 10 calories and 2g carbs per serving.
Since I love having my “sweet” protein things for breakfast – protein shakes, mug cakes, fruit-speckled oatmeal and such, decided to make a protein mug cake using Truvia® Nectar – I’m calling it ‘Stevia-Honey Blend’ Fig Cardamom Protein Mug Cake and it works equally well for a healthy dessert as it does a protein-packed, lower-carb breakfast.
This recipe is as simple as lining a 16-ounce coffee mug with sliced fresh figs, adding a drizzle of the stevia-honey blend and then topping with my go-to recipe for a vanilla protein mug muffin (that has been sweetened with Truvia® Nectar and spiked with cardamom, cloves and cinnamon). You can use the protein powder of your choice and a regular flour or gluten free mix. The, just pop in the microwave for about 90 seconds and get your figgy jig on!
After “baking” in the microwave, you can enjoy this sweet treat right out of the mug with a spoon, but I prefer to serve it upside-down cake style and invert it only a dessert plate so that I can see the beautiful figs on top. A dollop of Greek yogurt, extra slice of fig and drizzle of Truvia® Nectar make this mug cake recipe extra special.
Truvia® Nectarreasonably priced at about $6 per 300 gram bottle (120 servings!), I found mine at Target. You’ll also find all of the other stevia-based sugar alternatives that Truvia sells.
I thought the taste was fantastic and have also used it to sweeten my coffee, stirred into plain Greek yogurt topped with nuts, and in other recipes like this Salted “Honey” and Ginger Broiled Grapefruit. Truvia® Nectar is truly a sensible way to replace honey’s calorie content without sacrificing sweetness.
So, sweeeeeeeeeet! Truvia is offering a free sampleof Truvia® Nectar, make sure to get your free sample today!
Are you a sweet or savory person in the morning? Are you getting your 25 to 30 grams of protein for breakfast? How would you use Truvia Nectar? Please share in the comments below – XOXO, Jennifer
(Stevia-Honey Blend) Fig Cardamom Protein Mug Cake
Prep Time
3mins
Cook Time
2mins
Total Time
5mins
Keep breakfast or dessert lower carb & higher protein with my sweet, succulent & super quick recipe for Fig Cardamom Mug Cake that uses stevia-honey blend.
Course:
Breakfast, Dessert, Fruit
Cuisine:
American
Servings: 1serving
Ingredients
baking spray
2largefigs (any variety), sliced crosswise
4teaspoonsTruvia Nectar (divided)
2tablespoonsvanilla protein powderyour favorite
1/4cupgluten-free baking blend
1/4teapoonbaking soda
1/4teaspoonground caradmom
1/4teaspoonground cinnamon
1/4 teaspoon ground cloves
1largeegg
6tablespoons unsweetened vanilla almond milk
Garnish - Greek yogurt, more Truvia Nectar, more figsoptional
Instructions
Spray a large microwave-safe 16-ounce coffee mug with cooking spray. Line figs in bottom of mug and halfway up sides, drizzle figs with 1 teaspoon of Truvia Nectar. Set aside.
In small bowl, combine protein powder, gluten-free baking mix, baking soda, cardamom, cloves and cinnamon. Stir together until combined well.
Whisk in egg, almond milk and remaining Truvia Nectar until combined.
Pour into sprayed coffee mug, over figs, and microwave 1 minute 30 seconds, or until cooked through. Microwave times may vary depending on your appliance. Cake will rise above rim and then “fall” once removed from microwave.
Remove mug and invert onto plate, gently slide out cake. Let cool for 2 minutes. Top with Greek yogurt, additional figs and Truvia Nectar drizzle, if desired.