True Function Fitness

Blueberry Cherry Smoothie

True Function Fitness — Mon, 27 Apr 2020 05:45:53 +0000

Ingredients:

1 cup water
1 fresh banana
1 handful fresh or frozen spinach
1 cup frozen wild blueberries
1/2 cup frozen cherries
1/2 cup coconut water
1 T hemp seeds
1 T chia seeds
1 tsp dulse flakes

Directions:

Add all ingredients to blender and blend until smooth. Makes 2 servings.

Berry Chia Breakfast Pudding

True Function Fitness — Tue, 10 Mar 2020 14:20:24 +0000

This easy to make breakfast is dairy free and delicious. It’s a great meal prep breakfast that makes it simple to grab and go out the door on busy weekdays. Don’t be afraid to get creative with different berries, fruits and toppings!

Ingredients:

1.5 cup milk alternative
1 pint berries of choice
4 T chia seeds

Topping Options:

Fresh fruit
Nuts/seeds
Dried fruit/dried coconut

Directions:

Rinse berries and place in small sauce pan on stove on low heat. Stir occasionally until berries begin to break down and sauce forms. Cook about 5 minutes longer until sauce begins to thicken.

Pour berries into blender and blend until smooth. Add berry mixture, milk and chia seeds to large bowl and stir to combine. Pour into 4 individual serving bowls/jars and place in fridge overnight.

Add toppings right before eating. One batch makes about 4 servings and if kept sealed in fridge, should last up to 4 days.

Cauliflower Tabbouleh Salad

True Function Fitness — Sun, 01 Mar 2020 16:32:01 +0000

Looking for more creative options to fill your lunch bag? Packed lunches don’t have to be confined to sandwiches and green salads. This cauliflower tabbouleh salad took about 5 minutes to prepare, doesn’t require cooking, and a big batch can last several days throughout the work week for no fuss lunches.

Ingredients:

Riced cauliflower
Cherry tomatoes – halved
Cucumber – chopped
Parsley – chopped
Lemon juice and zest
Olive oil
Salt and pepper

Directions:

Mix riced cauliflower, tomatoes, cucumber and parsley in large bowl. Add plenty of lemon juice and zest, a little bit of olive oil, salt and pepper and stir to combine.

Tip:

To save on time, buy cauliflower already ‘riced’ from the grocery store. This salad pairs nicely with a chicken breast, which you can also buy pre-cooked from the deli counter if you’re crunched for time.

Peanut Butter Bites

True Function Fitness — Tue, 18 Feb 2020 06:03:00 +0000

If you’re a peanut butter fan, these sweet treats might be your new favorite snack. With only two-ingredients, peanut butter bites couldn’t be any easier to make. They’re a portable energy boosting snack that you can toss in your bag for hectic days and eating on the run. They also make a delicious, simple dessert (great with a cup of herbal tea) on those nights when you simply want something sweet… and the best part is, you know exactly what they’re made of.

Ingredients

Instructions

In a food processor, pulse peanuts until broken up into small pieces. Add dates (and salt if using) and pulse until combined into a dough-like paste. Roll into bite-sized balls and store in an airtight container. If using a high-powered blender instead of a food processor, it may be helpful to split the recipe into two batches. Makes approximately 12 peanut butter bites.

Optional step: pulse a handful of peanuts into fine pieces, pour onto a plate and roll the completed date bites in the powdery mixture for an extra peanut crunch.

Pumpkin Smoothie

True Function Fitness — Fri, 07 Feb 2020 16:56:18 +0000

Makes 2 pumpkin smoothies

Ingredients:

2 frozen sliced bananas
1 c pumpkin puree
1 c coconut milk (or alternative milk of choice)
1/2 c water
1T honey
1tsp pumpkin pie spice
1/2tsp vanilla

Optional add-ins:

1T hemp seeds/chia seeds
Handful of fresh or frozen spinach

Directions:

Blend and enjoy!

Meal Prep Breakfast Burritos

True Function Fitness — Sat, 01 Feb 2020 17:10:50 +0000

These breakfast burritos are simple to prep and freeze so you’ll always have a healthy option for those hectic mornings.

I made a batch recently for a busy family with a brand new baby and the reviews are in… they’re mom, man, and kid tested and approved.

Ingredients:

12 flour tortillas
12 eggs
2 medium potatoes
Veggies of choice: (I used 1 red bell pepper, 1 onion, and mushrooms)
Optional: meat (breakfast sausage/bacon)

Directions:

If using, cook bacon/sausage in large pan and set aside to cool. In the same pan, sauté diced potato and veggies. Once potato is softened, add eggs and cook through. Allow everything to cool to room temperature (important step)! Assemble burritos and roll tightly in foil. Freeze in a single layer on a sheet pan for a few hours until frozen. After they are frozen, they can be stored in a zip top bag in the freezer up to 3 months.

To eat:

Unwrap and warm in the oven at 350F for about 30 minutes or until warmed through, or microwave 1-2 minutes, flipping half way through. Optional: add salsa or avocado to serve.

Spicy Guacamole Sweet Potato Bites

True Function Fitness — Sat, 25 Jan 2020 17:29:21 +0000

These spicy guacamole sweet potato bites are nutritious, delicious, and simple to prepare.

Ingredients:

1 medium sweet potato (makes about 15-20 crisps)
2 medium avocados – smashed
1/2 lime – squeezed
1/4 small onion – minced
1 clove of garlic – minced
1/4 red bell pepper – minced
Pinch of chili flakes, salt and pepper
Optional: jalapeño – seeded and minced
Chives- chopped for garnish

Directions:

Sweet potato crisps: slice medium sweet potato into 1/4″ rounds, rub with a touch of olive oil and a sprinkle of salt. Bake 15 minutes at 400F, flip and bake another 10-15 minutes or until slightly crisp. Let cool.

Spicy guacamole: In medium bowl, mix avocado, lime juice, onion, garlic, bell pepper, chili flakes, salt, pepper, and jalapeño (if using) until combined. Spoon onto sweet potato crisps and top with chives to serve.