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Looking for a delicious, energizing breakfast or snack that fuels your body and satisfies your taste buds? Our Avocado Egg Power Toast is a simple, nutrient-dense option packed with healthy fats, protein, and fiber. Whether you're gearing up for a busy day or need a mid-afternoon pick-me-up, this toast delivers flavour and nourishment in every bite. Why You’ll Love This Recipe Protein-Packed: Thanks to the white navy beans, hemp hearts and egg, this toast provides a boost of protein to keep you full and energized. Heart-Healthy Fats: Avocado is rich in monounsaturated fats, which support heart health and brain function. Fibre-Filled: This toast combines beans, whole grains, and avocado, which is great for digestion and keeps you satisfied. Quick & Easy: Ready in minutes, this recipe is perfect for busy mornings or as a nutritious snack.  How to Make Avocado Power Toast
Ingredients ⅓ avocado ¼ cup (65 grams) canned white navy beans (rinsed & drained) 1 squeeze of lemon juice pinch sea salt 1 slice gluten-free bread 1 tsp hemp hearts 2 slices tomato Directions In a bowl, mix the avocado, beans, lemon juice, and salt with a fork until you achieve the desired consistency. Poach 1 egg to your desired consistency. Toast bread (if you prefer). Spread the mixture on the toast. Sprinkle with hemp hearts and top with sliced tomatoes and poached egg. Enjoy! Ways to Customize Your Avocado Power Toast Add a Kick: Sprinkle red pepper flakes or a dash of hot sauce for some heat. Extra Greens: Top with arugula or microgreens for added freshness and nutrients. Cheesy Twist: Sprinkle some nutritional yeast or crumbled feta for added flavour. Make it plant-based: Leave the poached egg out and keep it strictly plant-based. This Avocado Power Toast is more than just a trendy breakfast—it’s a powerhouse of nutrients designed to fuel your day. Whether enjoyed as a quick breakfast, post-workout snack, or light lunch, this easy recipe is a must-try. Give it a go and let us know how you customize yours!
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 Let’s be honest! CrossFit is no joke. It’s intense, sweaty, and downright exhausting at times. But here’s the thing: even the most challenging workouts won’t get you far if you’re not fueling your body right. Nutrition is the unsung hero of all fitness programs. It powers your performance, speeds up recovery, and helps you smash those personal records. Whether you’re just starting or a seasoned CrossFit athlete, nailing your nutrition can take your game to the next level. Here’s how to do it. Prioritize Protein for Strength and Recovery Protein isn’t just for bodybuilders…it’s for anyone who wants to get stronger, recover faster, and feel amazing. After a brutal WOD (Workout of the Day), your muscles are begging for repair. That’s where protein comes in. Think chicken, eggs, fish, tofu, or even a scoop of protein powder. Pair it with carbs post-workout (more on that later) to kickstart recovery. Trust me, your muscles will thank you. Carbs Your Energy Source Carbs have been dragged through the mud, but let’s set the record straight: they’re your best friend in CrossFit. They’re what keep you moving during those endless burpees and box jumps. Focus on complex carbs like sweet potatoes, quinoa, oats, and whole grains. Before a workout, grab something light and easy to digest like a banana or a slice of toast with honey. It’s like rocket fuel for your body. The Long-Game Energy Fats aren’t just for flavour, they’re essential for keeping your energy steady and your hormones happy. Avocados, nuts, seeds, and olive oil are all great options. Just don’t go overboard right before a workout. Fats take longer to digest, so save them for meals earlier in the day or after your sweat session. Hydrate, Hydrate, Hydrate Dehydration can zap your energy and performance. Drink water throughout the day, and consider an electrolyte drink during longer or more intense workouts. A simple rule: if you’re thirsty, you’re already dehydrated. Time Your Meals Wisely When you eat is just as important as what you eat. Aim for a balanced meal 2-3 hours before your workout. If you’re short on time, grab a small snack like a banana with almond butter or a handful of trail mix 30-60 minutes before hitting the gym. Post-workout, refuel within 30-60 minutes to optimize recovery. Supplements Can Help (But Aren’t Magic) While whole foods should always come first, supplements can fill in the gaps. Whey protein, creatine, and branched-chain amino acids (BCAAs) are popular among CrossFit athletes. Always consult with a healthcare professional before adding supplements to your routine. Listen to Your Body Nutrition isn’t one-size-fits-all. Pay attention to how your body responds to different foods and adjust accordingly. If you’re feeling sluggish, experiment with your carb intake. Suppose recovery feels slow; you may need to up your protein. Your body knows best to tune in and trust it. Consistency is Key Just like CrossFit, nutrition is about consistency. You can’t out-train a bad diet, so make healthy eating a habit. Plan your meals, prep beforehand, and keep nutritious snacks on hand to avoid reaching for junk food when hunger strikes. CrossFit pushes your limits, and your nutrition should, too. You'll improve performance, recovery, and overall health by fueling your body with the right foods at the right times. Remember, it’s not about perfection…it’s about progress. Start small, stay consistent, and watch how nutrition transforms your CrossFit journey. Ready to fuel like a pro? Start with with our expert nutritionist. Pair your training with expert guidance! At FPF CrossFit (Functional Performance Fitness) we offer personalized Nutrition Consultation in Smiths Falls to help you fuel your workouts effectively. If you’re someone who hits the vending machine for a sweet after-lunch treat, I have a healthier solution that will also save you $$$. Throw together a batch of these no-bake bars which are a healthier alternative to most of the granola bars out there. This does contain a little sweetener, but it’s much less than you’ll find in store-bought or vending machine bars, especially after it’s spread across 16 servings. Most of the “sweet” comes from the dates. Dates have been called “nature’s candy” because they are so sweet. One of the most popular kinds of dates – medjool – was considered the “king” of dates in Morocco because they were reserved for royalty, due to the fact they cost so much to grow and harvest. But nowadays you can get them in most major grocery stores. They live up to the hype! You might think of dates as a dried fruit but… They’re NOT! They are actually considered a fresh fruit. They’re also loaded with fiber, vitamins, minerals, and anti-inflammatories. Plus, they have the highest antioxidant count of ALL similar fruits (like figs & dried plums). Those antioxidants may help prevent some chronic illnesses like heart disease, cancer, Alzheimer’s, and diabetes. They’re also one of the best natural sweeteners and can be used in recipes to replace regular sugar. That being said, they are loaded with natural sugars… so that means a little goes a long way!  (makes 16 bars)
Line an 8x8 (20cmx20cm) baking dish with parchment paper and spray with cooking spray. Set aside. Place the dates, nuts, syrup, and cinnamon in a food processor and process until the mixture becomes a paste-like dough. Scoop out into a medium bowl. Gently stir in the cranberries. Scrape the mixture out into the prepared baking dish and using your clean hands, spread the mixture out and gently press it down until it forms a firm, even layer. Cover and refrigerate for at least an hour until it sets. Slice into 16 bars. These will keep in the fridge in a resealable container for a week. These bars can be sticky, so be sure to separate the layers with parchment paper! Make sure you only have one at a time :-) Want to sneak some more veggies into your lunch? This recipe will get the job done and it tastes great. This zucchini & carrot slaw makes a delicious side dish, the base for a salad, or even a condiment! It will keep for 5-6 days in the fridge in an airtight covered container. Add your favourite protein – diced chicken, rinsed & drained canned beans, or even chopped hardboiled eggs – just before serving. Yum! Let’s talk about ZUCCHINI! Depending on where in the world you live, you might know zucchinis as “courgettes.” And even though we usually think of them as a veggie, they’re actually fruits that can grow up to 1 yard/1 meter long! Bigger is not always better — smaller zucchinis are tastier and have a better texture for eating. They can be baked into casseroles or bread, eaten raw, shredded, spiralized into “zoodles,” added to stir-fries, and steamed. Which makes them a great choice to boost your fruit & veggie intake. They are loaded with vitamin A (especially when cooked), as well as compounds called carotenoids that are good for your eyes, skin, and heart… and they may even have cancer-fighting powers.  (makes 4 servings)
Make the dressing: whisk together the rest of the ingredients until it emulsifies. Drizzle it over the veggies and toss to combine. This one is definitely a winner! This Easy, Quick, Elegant dinner recipe ... that is also SUPER healthy. It is loaded with protein thanks to the fish, and the tomatoes contain (among other things) plenty of vitamin C and potassium. You might be tempted to use fresh tomatoes, but canned tomatoes taste much better in this recipe because they are picked at the peak of ripeness.  (serves 4)
● 1 28 oz (794 g) can of whole , peeled plum tomatoes ● ½ cup (120 ml) apple cider vinegar ● ½ cup (90 g) pitted Kalamata olives, sliced in half ● 4 cloves garlic, minced ● 1 Tbsp honey ● Sea salt and freshly ground black pepper ● 4 6 oz (170 g) haddock fillets (or other white fish), skin removed ● ¾ tsp Italian seasoning Preheat your oven to 425ºF/220ºC. In a 9x13 inch (23x33 cm) baking dish, combine the canned tomatoes, vinegar, olives, garlic, honey, a few pinches of salt, and several grinds of pepper. Set aside. Pat the fish dry with a paper towel. Season it with Italian seasoning and lightly sprinkle with salt and pepper. Place the fish in the baking dish and put the dish in the oven. Bake for about 15 mins, until the fish is cooked through (it should flake easily with a fork). If your fish is thick, it might take a little longer. Serve with a salad and a side of veggies. YUM! Try this for dinner this week! It is So GOOD! Enjoy! Pineapple and cashews give plain quinoa an exotic flair in this recipe. Serve it with chicken or toss in some black beans for a full plant-based meal. Let’s talk about cashews! A few fun facts: even though they’re actually a seed, they rank #4 on the list of the world’s most popular nuts (behind peanuts, almonds, and walnuts)! And while you probably have seen (or bought) “raw” cashews, they aren’t actually raw. That’s because truly raw cashews aren’t safe to eat. They contain the same substance as poison ivy (urushiol), which means they need to be processed to get rid of it. That being said, cashews contain most of the same benefits as other healthy nuts. They are a rich source of healthy fats and contain a good amount of fiber and protein! Plus they’re loaded with vitamins, minerals, and plant compounds that may protect your health. Like other nuts, though, moderation is the key, because they contain a lot of calories — just 1 ounce (28 grams) = 155 calories.  (makes 6 servings)
Reduce the heat to low, cover, and let simmer for 13-15 minutes, or until the liquid has been absorbed. Remove from the heat and fluff with a fork. Heat the olive oil in a medium skillet over medium-low heat. Add the cooked quinoa, pineapple chunks, and cashews. Cook until heated through, about 3-5 minutes. Stir in the pineapple juice (only as much as you’d like!), salt, pepper, and nutmeg, and let cook until warm and well-combined. Taste and adjust seasonings. Enjoy! When it comes to protein, chicken is often at the top of many people’s go-to lists. It's lean, versatile, and widely available, making it a staple in many kitchens. You probably already know that protein has numerous benefits for your body. It helps build muscle, strengthen bones, and keep you feeling full and satisfied long after you finish eating. But did you know that chicken also contains the amino acid tryptophan, which can boost your mood? That's right, not only is chicken nutritious, but it can also help improve your overall well-being. Chicken Breast vs. Thighs Both chicken breasts and thighs are excellent sources of protein, but portion sizes must be considered when incorporating them into meals. Chicken breast tends to have less fat and fewer calories per serving. A 3 oz (85 g) serving of chicken breast contains approximately 140 calories, 3 g of total fat, and 1 g of saturated fat. On the other hand, chicken thighs have slightly more calories and fat. A 3 oz (85 g) serving provides around 170 calories, 9 g of total fat, and 3 g of saturated fat. However, if you want to reduce the fat content in your chicken thighs, you can remove the chicken skin before cooking. Now that you know the nutritional benefits of chicken, it's time to put it into action with the quick and easy recipe below.  (makes 4 servings)
Place the chicken thighs in a baking dish. Drizzle the olive oil over them and add a sprinkle of salt & pepper. Bake for 20 minutes. Whisk together the honey, vinegar, and coconut nectar. Brush over the tops of the chicken thighs. Sprinkle the chicken with the sesame seeds and return to the oven to bake for 5-7 minutes. Serve & enjoy! This is a lunch you’ll look forward to! Serve this on top of a piece of sprouted grain bread, over salad greens, or in a wrap. If you’re trying to tame your sweet tooth, keep some grapes in your fridge if you want to have a healthy snack ready at all times! These little fruits are basically nutrient GIANTS! They’re packed with a huge list of vitamins, minerals, and plant compounds that may protect your health. Grapes are:
AND may help boost your immune system.  (makes 6 servings)
Sprinkle nuts over the top. You can serve this immediately (at room temperature) or chilled. Delicious! Delicious... refreshing... quick...and easy! This guac salad recipe deserves a spot in your regular rotation. It’s also delicious as a side dish with grilled chicken or steak. Do you know that Avocado trees can live 400 (or more!) years? Avocados are usually thought of as a delicious way to get in more healthy fats... I mean, hello guacamole, right? But they’re also loaded with fiber, magnesium, folate, and potassium. Plus, they’ve got lots of antioxidants and anti-inflammatories. All of that leads to a long list of possible health benefits, including lower cholesterol and triglyceride levels, lower blood pressure, better heart and gut health, and fewer vision problems related to aging.  (serves 4)
Make the dressing: In a medium bowl, whisk the lime juice, zest, a pinch or two each of salt, and pepper. Taste and adjust seasonings. Add the avocado and gently stir to coat with the lime mixture, being careful not to “mash” it. Then add the remaining ingredients and gently stir again. Serve over salad greens. Enjoy! These fast & easy cookies are a great homemade option any time you crave a sweet treat. You can use either old-fashioned rolled oats or instant oats – but the rolled oats will give you a chewier cookie. AND I’ve got some good news for you about the kind of oatmeal you buy! You’ve probably seen three different types of oatmeal on the grocery shelves: instant (or quick), rolled (or “old-fashioned”), or steel cut. You might think that long-cooking steel-cut oats are healthier for you, but… Guess what? ALL three kinds provide practically the same amount of nutrition! And they all are 100% whole grain. So buy the kind you like (and that fits your morning breakfast-prep schedule). The one caveat: I’m talking about plain oats here, not flavored. Not only is oatmeal inexpensive and easy to prepare, but it’s also high in fiber and antioxidants, and it’s one of the best grain sources of protein. It contains nutrients linked with lower blood pressure, lower risk of heart disease, lower LDL (“bad”) cholesterol levels, better blood sugar control, and a reduced chance of developing colorectal cancer.  (Makes 12 cookies)
In a medium mixing bowl, mash the bananas and stir in the oats until well combined. Add the rest of the ingredients and stir until mixed. The cookie dough will be sticky – but if it seems too loose, add some more oats until it reaches a cookie dough consistency. Drop the dough by tablespoon onto your prepared pan and place in the oven. Bake for 12-14 minutes. Remove from the oven and let cool. Enjoy! No recipe screams “healthy” more than this one! But it’s also comforting and will keep you feeling satisfied for hours. If there was a team made up of healthy veggies, kale would most likely end up being named captain! It’s one of the most nutrient-dense foods you can get – it’s loaded with vitamins, minerals, and plant compounds that give it a long list of possible health benefits. Just a few: kale is anti-inflammatory, anti-viral, filled with disease-fighting antioxidants and it may help reduce cholesterol. All of that means it may be good for your heart health and your vision … and contains compounds that fight depression and cancer. PREP TIP: Since it tends to be a little tough, make sure you give it a little longer cooking time than you would other greens. To help make it more tender for salads, “massage” a small amount of olive oil into its leaves.  (serves 4)
Cook the quinoa according to its package instructions. While the quinoa cooks, heat 1 Tbsp olive oil in a large sauté pan over medium heat. Add kale and toss to coat. Add ¼ cup (60 ml) water and cover, cooking for 3-5 minutes. Remove the cover and stir, turning the heat down to low. Let cook for another 10-15 minutes, until tender, stirring occasionally. Add more water as needed. Salt and pepper to taste. Heat 1 Tbsp olive oil in a small skillet over medium-high heat. Add the tomatoes and saute for 4-5 minutes, until they soften. Set aside. In a small bowl, whisk together the lemon juice and remaining 1 Tbsp olive oil. Set aside. When the quinoa and tomatoes are done cooking, toss them together in the skillet with the kale. Add the lemon juice mixture and stir to coat. Add salt and pepper to taste. Sprinkle with the optional toppings – slivered almonds, walnuts, or nutritional yeast – if using. Serve and enjoy! Anytime you feel like you need a little soothing, try this calming tonic. It can be served hot or cold, and it keeps in the fridge for a couple of days. Do you ever brew a cup of chamomile tea when you want to wind down and go to sleep? Check this out: early studies show that it might not only help you relax and sleep better, but it might also help with anxiety disorders. Plus it may help settle your stomach if it’s upset. Chamomile has been used as a remedy for centuries:
 (makes 4 servings)
Stir boiling water, tea bags, ginger, lemon, honey, and rosemary together in a large heatproof bowl. Steep, stirring occasionally, for 20 minutes. Using a sieve or strainer, press on the tea bags to get as much liquid out as possible. Pour into cups to serve or refrigerate. Enjoy! Just say yes to strawberry salsa! This sweet and spicy treat is PERFECT for outdoor barbeques and pool parties. You'll LOVE this over fish or chicken, or as a sweet and spicy dip. Here’s some strawberry trivia for you! Strawberries belong to the rose family – and they’re the ONLY only fruit that has seeds on the outside. They’re super delicious and super good for you, too. They’re packed with vitamins and minerals, including vitamin C, folate, & potassium – which means they are linked with immune health AND lower blood pressure. Their antioxidants can help fight bacteria, lower your cholesterol and blood sugar levels, protect your heart, and even fight some cancers. Strawberries also contain fiber that can feed the good bacteria in your gut to help keep your digestive system running smoothly. When possible, choose organic strawberries because conventionally raised berries are often sprayed heavily with pesticides.  (6 servings)
Place all the ingredients in a bowl and gently stir. Let sit for at least 20 minutes to give the flavors a chance to combine. Taste and adjust the seasonings. If it needs a little sweetness, add a ½ tsp of honey. Enjoy! This classic veggie dish is simple, healthy, and elegant. Here’s one reason to appreciate those spears of asparagus on your plate... they take THREE YEARS to grow from seed to their first harvest! Asparagus is a great source of vitamins A, C, and K, minerals, antioxidants, and fiber. They can help improve digestive health, reduce your risk of diabetes, and lower high blood pressure Just a few reasons to get more in your diet: they can help improve digestive health, reduce your risk of diabetes, and lower high blood pressure. Not only that, but they’re high in folate, which helps reduce the risk of neural tube defects during pregnancy. Enjoy your asparagus fresh or frozen (not canned!), and steamed or roasted. Lemon pairs so well with asparagus! Serve it as a side for beef, chicken, or fish.  (serves 4)
Preheat oven to 425°F/220ºC. Line a baking sheet with parchment paper. In a large bowl, mix together the olive oil, lemon zest, garlic, salt, and pepper. Add the trimmed asparagus and toss until well coated. Arrange the asparagus in a single layer on the baking sheet and place it in the oven. Roast for 10-14 minutes, until the asparagus are barely tender. Remove from the oven and serve. Enjoy! If you look at nearly any “healthiest foods on the planet” list … chances are you’ll see SALMON somewhere near the top. Salmon is packed with protein and heart-healthy omega-3 fatty acids (which most of us don’t get enough of).. It is great for your heart and brain … PLUS, it also contains potassium — an important mineral that helps keep your blood pressure in check. Not to mention many other important micronutrients. Whenever possible, get wild-caught salmon for this recipe because it’s more nutrient-dense.  (4 servings)
Place the salmon skin-side-down on a cutting board and cut it into 4 portions. Place in a baking dish and set aside. In a small bowl, whisk together the coconut nectar (brags), Dijon mustard, garlic, and oil. Spread about ⅔ of the mixture over the salmon and set the rest aside for later. Let the salmon marinate for about 15 minutes at room temperature. While it’s marinating, preheat the oven to 400ºF/200ºC. Line a sheet pan with parchment paper. When the salmon is ready to go in the oven, place skin-side-down on the baking sheet. Bake for 12-15 minutes until the salmon is cooked through. Remove from the oven and brush the remaining marinade mixture over the salmon. Serve and enjoy! These distinctive little legumes in this recipe are actually BEANS, and they certainly can be lucky for you when it comes to your health. They’re loaded with fiber, plant-based protein, antioxidants, and micronutrients. You can keep it plant-based … or you can add a can of tuna or shredded chicken to boost the protein content!  (makes 2 main or 4 side servings)
Toss the peas, tomato, bell pepper, onion, carrot, celery, and parsley together in a medium-sized bowl. Set aside. In a small bowl, whisk together the vinegar and olive oil and season with salt and pepper to taste. Stir the mixture into the vegetables. Cover well and place in the refrigerator overnight (or at least 8 hours) before serving. Delicious I *almost* feel guilty sharing this with you as a recipe when it only contains one ingredient and requires no cooking.:) Persimmons have a sweet, honey-like flavour when it is fully ripe. It is packed with vitamin A, essential for eye health; it contains antioxidants that can reduce stress and inflammation and help keep cholesterol and blood pressure in check. When making this recipe, double-check what kind of persimmon you are buying (Hachiya or Fuyu) because it makes a difference in how you make this recipe. Both options are listed in the instructions.  (makes 1 serving)
If you are using a Hachiya persimmon, it should be very ripe. Wash it well, then place it on a small plate, stem-side down. Let freeze for about 2 hours, until it’s firm but not frozen through. If you are using a Fuyu persimmon, it should be fairly firm when you freeze it. Wash well and place it on a small plate, stem side down, and freeze for at least 8 hours. To serve either type, remove the stem (using a spoon for the Hachiya or a knife for the Fuyu) and spoon out the fruit inside. Eat and enjoy the custard-like fruit, and top with optional coconut cream. This is a GREAT alternative for those days you want a sweet treat, but don’t want to splurge. Oh, YES… these crispy chickpeas will be your new FAVOURITE salad topper! This recipe has all my favourite ingredients and is a rich source of vitamins, minerals, and fibre. The main ingredient, "chickpeas," may offer various health benefits, such as aiding weight management, improving digestion, and reducing your risk of disease. And it's 100% vegan.  (serves 4)
Place 1 Tbsp of oil and lemon juice in a large bowl and add the spinach, tossing well until all the leaves are coated. Sprinkle in half of the sea salt. In a large skillet over medium heat, heat 1 Tbsp of olive oil. Add the chickpeas, cumin, and the rest of the salt, until the chickpeas are hot and starting to crisp. Add the chickpeas to the spinach and toss well. Top with the avocado and serve. I’ve got a tasty, filling, and nutritious recipe for you today featuring cabbage that is loaded with vitamins and minerals that help your metabolism, your energy level, and your digestive system. Cabbage is good for your gut health due to its prebiotic quality, which means it serves as food for the good bacteria in your intestines. This recipe contains all the satisfying flavours of stuffed cabbage without the time and effort.  (makes 8 servings)
Heat the olive oil in a large soup pot over medium-high heat. Add the beef/turkey and cook, stirring often until it’s cooked through, about 6 minutes. Add the cabbage, onion, carrots, and celery, and cook until the onion softens and begins to become translucent, about 5 minutes – stir often. Add the Italian seasoning, salt, pepper, and hot sauce. Stir in the tomatoes and broth and bring to a boil. Stir in the rice and reduce the heat to low. Cover and cook until the rice is done, about 35 minutes. Taste and adjust seasonings before serving. Enjoy! This no-sugar-added recipe is simple and delicious as a healthy dessert, and it’s also elegant enough for company. Pears are not only deliciously sweet, but they also offer lots of health benefits. Pears are full of fibre that helps keep your digestive system happy. They contain prebiotics that feeds the good bacteria in your gut, keeping it healthy and in balance. Their high copper content works with iron to ensure your body can produce red blood cells, which also keeps your blood pressure and cholesterol low. Pears also contain “flavonoids,” which are antioxidants with anti-inflammatory properties that protect against diseases like cancer and diabetes.  (serves 4)
Preheat your oven to 350ºF/177ºC. Using 1 Tbsp of the butter, butter a 9” x13” (23cm x 33cm) baking dish. Peel the pears cut them in half, and remove the core. In a small bowl, whisk the butter, vanilla, and cinnamon. Brush the pears with the mixture on both sides. Arrange the pears in the prepared baking dish, cut the side down and sprinkle with the walnut pieces, and bake the pears until fork-tender, about 40 minutes. These are great warm or cold – try topping them with coconut whipped cream! Yum!!😋 Do you love “hacks” when it comes to fitness and health? I know I do! Well, these fruits and veggies below can help power up your workouts and recovery in a big way … And I bet the next time you see them in the grocery store, you’ll look at them in a whole new light!  Green Peas. Peas are rich in protein (vital in the repair & rebuilding process), plus they contain magnesium and vitamin B6, both of which help with energy production, muscle contraction, and nerve function.
Oranges. When you work out, you create free radicals (aka “oxidative stress”) in your body, which can damage your cells. The vitamin C in oranges helps sweep up those free radicals while also boosting your immune system. Another vitamin C superpower: helping you absorb iron from plant-based foods, is especially important for female athletes. Beets. Packed with nitrates, beets can boost your circulation, increasing the delivery of oxygen and nutrients to your muscles. This is important during and after your workouts. Tart cherries. These small fruits are loaded with antioxidants that help you recover from workouts by reducing inflammation and muscle soreness. A small amount of tart cherry juice mixed into a protein shake is a great post-workout choice. Spinach. Dark leafy greens contain important nutrients that boost performance, including magnesium, vitamin C, zinc, iron, and calcium. Not only that but they are one of the best sources of vitamin K, which helps you build and maintain healthy bones (as well as promote heart health). Bananas. This fruit is a portable and easy-to-digest carb source to give you fast pre-workout fuel. Even better, they’re packed with potassium, an electrolyte you need to maintain normal fluid levels in your cells. Potassium also helps your muscles contract and supports normal blood pressure. Sweet potatoes. There’s a reason sweet potatoes are a top choice by athletes. They are loaded with vitamin C, vitamin b6, potassium, and fibre. They also contain manganese, which can help your cells produce energy. Pretty great list, right? Food is fuel! Next time you plan or prep your meals, think about adding a few of them to your daily intake. This recipe is incredibly nutrient-dense – high in protein and micronutrients your body needs ... while low in calories. One serving contains almost 50% of the recommended daily intake (RDI) of selenium, which is excellent for your heart. The main ingredients (Shrimp) is an excellent source of iodine, which is necessary for proper thyroid functioning and brain health. They also are LOADED with an antioxidant called astaxanthin. This carotenoid helps protect your cells, strengthens the heart’s arteries, and guards your brain. There are so many ways to eat shrimp. In salads, stir-fries, tacos, and even as a snack! I thought I would share a slightly exotic recipe ... a shrimp curry with roasted oranges. Serve it with a side salad and some rice or quinoa for a complete meal. It’s important to remove the white “pith” from the oranges because it can have a bitter flavour.  (makes 4 servings)
Preheat your oven to 400ºF/200ºC. Line a rimmed baking sheet (with sides) with parchment paper. Using a sharp knife, slice the oranges and then cut the slices into quarters. Spread the oranges on your baking sheet and sprinkle with sea salt. Roast for about 10 minutes – they should be slightly dry. While the oranges are in the oven, toss the shrimp with the oil, curry powder, oregano, hot sauce, and pepper in a medium bowl. Remove the oranges from the oven and add the shrimp to the pan. Return to the oven and bake for another 5-6 minutes until the shrimp are cooked through – they should be pink and slightly curled. Remove from the oven and serve over the rice or quinoa. SO DELICIOUS! If you’ve ever had Fennel before, you might have noticed it has a mild licorice flavour because it’s related to anise. It’s loaded with fibre, potassium, magnesium, calcium, and iron, as well as vitamins K, C, A, E, and B6. Fennel makes a delicious side dish for beef, fish, or chicken dishes. To turn it into a main dish, add cooked grains or tuna. Either way, you'll LOVE this recipe.  (makes 6 servings)
Whisk together the oil and vinegar in a bowl, and add the celery, fennel, summer squash, and beans, tossing well. Season with salt and pepper. Place in the refrigerator for at least an hour to chill. Stir in the pecans and additional salt and pepper (if needed) before serving. Enjoy! This out-of-the-box recipe will transform your sandwiches, grilled or roasted chicken and pork, and anything else you can think of! This recipe main ingredient "plums" contain almost DOUBLE the number of antioxidants found in most other fruits. Plums are full of “anthocyanins,” … a type of antioxidant that reduces inflammation associated with lung and joint problems. While plums may seem high in sugar, plums don’t appear to cause blood sugar spikes. That’s because they also increase the production of hormones that regulate blood sugar. This recipe is a spicy-sweet alternative to regular ketchup … and just might become your go-to choice when plums are in season!  (makes 18 servings)
In a large heavy saucepan, combine all of the ingredients and bring to a simmer over medium heat. Lower the heat and let simmer uncovered until the plums have cooked down to a puree consistency (about 35-40 minutes) stirring occasionally. Remove from the heat and let cool before scraping into a bowl or other storage container. It will keep in the fridge for 1 week or freezer for 6 months. These fruity popsicles are a refreshing and healthy snack. These are loaded with antioxidant (beta-carotene), which supports your immune system and helps maintain eye health. If you don’t have popsicle moulds, no worries! You can use small paper cups or muffin/baking tins. Tightly cover your DIY popsicle mould with foil and insert your stick through it to help hold the stick upright while the mixture freezes. Simply run your mould under warm water for a few seconds to unmold.  (makes about 16 popsicles, depending on size)
Fill your moulds with the mixture about ¾ full to give the popsicles room to expand as they freeze. Add a few berries to each mould and insert the sticks. Freeze for at least 4 hours. Yum! |
